In order to achieve optimum performance, running requires physical and mental strength. Arthur Lydiard designed a training system to develop both. Lydiard discovered that by individualizing a periodic plan based on aerobic development, any athlete can reach his or her potential and have a lasting running career. The Lydiard method is not an exact regimen, but rather a framework of principles that can be modified to fit the needs of every runner. During the 1960s and 1970s, Lydiard gained popularity by coaching Olympians such as Peter Snell. Soon, other coaches used Lydiard's teachings for their own athletes, including Rolf Haikkola, coach of Lasse Viren. At this time, the running boom had taken off, yet archaic views remained that long-distance running was dangerous for females. In 1960, women were not allowed to race longer than 800 meters. It was not until 1972 that women were allowed to run marathons and 1984 when the event was finally added to the Olympic Games. Thanks to female running pioneers, women are training and racing alongside men today. Lorraine Moller, co-founder of the Lydiard Foundation, is one of these women. When she started racing as a teenager for the Putaruru Track Club in New Zealand, Moller's coach was a Lydiard disciple. When Moller met Lydiard around this time and he had a lasting impression on her. "He was a very dynamic person, very forthright," Moller described, "He inspired confidence. You believed what he said." Despite being allowed to only compete in shorter track races at the time, her training included high mileage to develop her aerobic strength. She said she does not think there are big differences between the physiology of men and women, and mostly ran with males at the time. The Lydiard system paid off for Moller when she went on to win 16 international marathons and compete in the first four women's Olympic marathons, including a 1992 bronze medal performance in Barcelona, spanning a 28-year competitive running career. Moller said she credits her longevity to the system, which encourages consistency and listening to her body. She said the mistake many runners make is that they want an exact formula to follow, but then get discouraged when it does not work for them. "Formulas usually don't work on an individual basis," Moller explained, "You have to tune in to your own body. It comes with experience." Moller retired from racing after the Atlanta 1996 Olympics at the age of 41. Since then, she continues to run for enjoyment. She described herself as being a "runner for life." Since Lydiard passed away in 2004, Moller now teaches his methods through the Lydiard Foundation with co-founder Nobuya "Nobby" Hashizume. The Lydiard Foundation is involved with coaching clinics, training camps and lecture tours. Many coaches base their athletes' training off of Lydiard. Mark Wetmore, head cross country and track coach at the University of Colorado, and Greg McMillan, coach of McMillan Running, are just two examples of successful Lydiard followers. Japanese marathoners are especially known for their Lydiard training. Moller said at least 80 to 90 percent of top athletes and coaches are inspired from Lydiard's principles. However, there are often misconceptions about the program that lead some critics to believe otherwise. "You have to run 100 miles or more," Moller said is a fallacy, along with the belief that the training is all long, slow running, and that women cannot handle the high mileage. High mileage is essential, but there is no set number. Mileage should be built slowly over time to an amount the runner can safely handle, which for non-elites can be significantly less than 100 miles a week. Moller said she averaged 70 to 80 miles per week, but also ran as much as 130. She ran as few as 0 miles if she was injured. "An injury is the body's signal you need time off," Moller said. Moller continued to explain that after a break, the body's musculoskeletal system builds slower than the cardiovascular system. When runners return to training, they are tempted to push harder than they physically should, putting themselves at risk for another injury. There is a time and place for each level of training to safely build mileage and perform well. The Lydiard method is a feeling-based system primarily consisting of aerobic conditioning. It is response-regulated, so what you do depends on how you adapt to training. There is a sequential order that must be followed in order to peak at the most important race. The steps of the Lydiard system are base/aerobic conditioning, hill resistance, anaerobic development, coordination, freshening up and finally the target race. Moller compared the system to a "Hoover vacuum cleaner – it works." Lydiard believed that the only way to enhance running performance is to improve aerobic capacity. This first step in the Lydiard method lasts as long as possible, but at least 10 to 12 weeks. Distance or time is gradually increased with relaxed, easy runs over flat or slightly hilly terrain to build endurance. Once a base is established, the next step is hill resistance, which lasts from four to six weeks. Hill training should occur two or three days of the week along with aerobic runs on the other days. The goals of hill running are to increase strength, develop strong ankles and lengthen the stride. At this point, speed work, also known as anaerobic development, is incorporated. Anaerobic running is done two to three times a week for four weeks. Track repetitions, tempo runs and fartleks are examples of anaerobic work. During this stage, recovery days are essential to avoid injury because "anaerobic running can tear down aerobic condition," Moller said. "Aerobic miles are money in the bank. Anaerobic miles are an investment in some of those miles," Moller remembered Lydiard used to say, "Don't throw money away." After speed development is the coordination period. For four to five weeks, the previous phases are combined to improve form and practice racing. Each week consists of shorter track repetitions (sharpeners), fast relaxed runs, an aerobic long run and a race that is either shorter or longer than the target race. Hard training is reduced slightly during the coordination period because Lydiard believed you cannot train hard and expect to race well at the same time. The final week or two before peaking for a target race is for freshening up. In many running programs, this is also known as tapering. Mileage is shortened the athlete does short sprints, strides, easy running and jogging. The last two days before the big race should be short jogs or complete rest if needed. Finally once the sequence of Lydiard's system is completed, the athlete will be in top form to race. After a peak, it is a good idea to take some time off before returning to base training again. The purpose is to adequately recover in order to become faster for the next training season. "What is most important is that running is fun," Moller advises, "You don't want to make it a big stress in your life." As long as you enjoy your running and listen to your body, the Lydiard method is perfectly safe for men and women of all ages. For more information, visit lydiardfoundation.org