Training advice
The benefits of the dynamic warm up
The dynamic warm up is a concept that is very popular in the running community. It has made its presence known with recreational runners and local elites alike practicing it. The November issue of Runners World even featured some approaches to it in the article “Get ready to go“.
Still some resist a change in their [...]
Race day essentials for runners
As a race approaches, the haze of training fatigue lifts and a healthy anxiety appears. What you do with this new found energy in the weeks preceding a race is often an indication of the quality your race will be. Instead of taking out your race day anxiety on the roads, I suggest [...]
19Oct2009 | sean | 0 comments | Continued
10 Mistakes to avoid on marathon race day
10 Mistakes to avoid on marathon race day
1. Consuming anything for your pre-race breakfast you haven’t consumed before a long run.
2. Trusting that the marathon’s pace group leaders will run the appropriate pace. (Keep track of your actual splits and know your pace for your goal time).
3. [...]
Resting heart rate for recovery
Monitoring your resting heart rate can be a valuable tool for evaluating your fitness and performance goals in running. The heart is a muscle that with training will be able to provide adequate blood to the body at rest with a lower number of beats per minute. Since the amount of blood the [...]
14Aug2008 | sean | 0 comments | Continued
Proper breathing techniques for runners
Like other aspects of our health, breathing is seldom considered…unless it is compromised. This is certainly the case while running.
Since breathing is the means we use to transfer oxygen to all of our body’s systems, saying it’s “important” is quite an understatement. Improving your breathing mechanics while running is a skill that should be valued [...]
Side stitches in running
We have all been there. Everything is humming along just fine on our run or perhaps, even race. Then it creeps in like a very unwelcome stranger. Denial is followed by alarm leading you to the conclusion that you are now the victim of a side stitch. Not me (!) you [...]
30Jun2008 | sean | 2 comments | Continued
Power hills
Power hills are very short, very steep hills that have a lot to offer runners of various disciplines and abilities.
The goal: Find a very steep hill. It need not be long, as you will only use 50m of it. A grade of 10% of greater is appropriate. You are striving to [...]
The 90 minute progressive long run
Having a good foundation of consistent mileage, strength training and running technique work is a must before incorporating this intermediate concept to your long runs.
The goal: To take a ’short’ long run (90 minutes) and enhance the benefit it has for transporting oxygen to tissues in your body.
Begin this run with the first 20 - [...]
Lactate threshold training
Lactate Threshold Training - Training the body to manage lactate accumulation
No molecule in the human body gets as bad a wrap as lactate. Better known to athletes incorrectly as lactic acid, the molecule L-lactate is constantly produced from pyruvate in the body as it attempts to extract all the potential energy stored in glucose. [...]
Considering a Running Coach? Why even elite runners need guidance.
Coaching can benefit runners of all abilities. Although many runners have never had direction or guidance in their running they are setting goals and interested in improving. If you are considering working with a coach to improve your running read the Road Runners Club of America’s ‘How to Find a Coach’.
Hal Higdon illustrates [...]
