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Jump In... to Cross-Training. Sometimes, it's what you do when you're not running that can give your training an edge. That's the case with cross-training. A weekly nonrunning workout gives your muscles and joints a break from pounding the pavement while producing specific benefits that carry over to your running. "If you only run, you're essentially using the same muscles within the same plane of motion over and over again," says Shannon Colavecchio, CEO of Badass Fitness in Tallahassee, Florida, who trains runners in cycling, rowing, and core-strengthening classes.

"Using different muscles and movement patterns can help you prevent injuries and also help you build speed and endurance. " While you can get a good cross-training workout from many activities, some exercises are particularly useful in helping you achieve certain running goals. Here are the best cross-training/running pair-ups. To Train Hard Try Pool Running If you're focused on an ambitious goal, you might be eager to take on extra training miles. Running Efficiently. Speed is for sprinters.NEW CW: Speed training helps everyone.

Think back on your past week of running. How much of it was at a brisk, saber-tooth–eluding clip? Today's top runners do as much as 20 percent of their training at speeds faster than race pace. This conditions the fast-twitch muscle fibers that are seldom recruited during slower running. Speed training also makes you ripped. You burn more calories, because, simply, it takes more energy to run hard. The Ladder Do this workout at a running track. 1. OLD CW: Run up hills, then jog back down. OLD CW: Strength makes you faster. Researchers at the University of Jyväskylä, in Finland, found that runners who replaced a third of their weekly running with plyometrics improved their 5-K race times by roughly 3 percent, while a control group saw no improvement. Split Squat Leap Stand with your left foot half a step ahead of your right foot, your hands at your sides. OLD CW: Make every run count. The reason? OLD CW: Stick to your plan. 8 Ways to Extend Your Long Run.

Three Simple Ways to Improve Running Efficiency. I’ve been running for about two years now, and I want to improve my running efficiency. I follow a program that has plenty of variety (tempo, hills, long run, cycling), but I’d love to know what I can do to improve. Thanks a bunch! ~Jacklyn Excellent question, Jacklyn, and one that shows you're a wise runner. Here are three simple ways to improve your running efficiency. Get Strong. For example, prolonged sitting can cause the glute medius on both sides to weaken or shut off, causing instability and lateral shifting in the hips. The key is to not only include the typical functional multi-joint exercises for runners (squats, lunges), but to also include the more simple exercises (like the clam) that might not seem like they’re doing much but are helping you activate and strengthen a weak, inactive muscle. You can also find the IronStrength Workout for runners here or download my free Strength Workout for Runners for your smart phone here.

Get your power on. Improve your stride rate. Hal Higdon Training Programs. Marathon Training Guide - Novice 2 HERE IS MY NOVICE 2 PROGRAM, a slight step upwards in difficulty from Novice 1. It is designed for people with some background as a runner, whether or not they have run a marathon before. Runners differ greatly in ability, but ideally before starting a marathon program, you should have been running about a year.

You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or half marathon race. Novice 2 is nearly identical to Novice 1, but there are some differences, mainly: 1) You do pace runs on Wednesdays, and 2) the mileage is somewhat higher. Long runs: The key to the program is the long run on weekends, which builds from 8 miles in Week 1 to 20 miles in the climactic Week 15. Walking breaks: Walking is a perfectly acceptable strategy in trying to finish a marathon.

Race Pace: What do I mean by "race pace? " Run Your Best Doubles. I thought running twice a day was hard enough—until I started training with coach Matt Centrowitz Sr. back in 2002. Every Thursday, his group ran a tempo in the a.m. and a track or hill workout in the p.m. "Super doubles" helped us practice running fast on tired legs. The demands are severe, but if you can nail this session, you'll have the confidence of knowing that when the going gets tough, you can stay on pace. Build Your Base Centro started me off with easy 20-minute morning runs two or three times a week on quality days that gradually built to 40 minutes.

After six months, I got the green light for the tempo run. Plan to log a similar amount of easy double time before doing super-d's. Run Tempo in the A.M. Hit Race Pace in the P.M. 10 Boredom-Busting Treadmill Workouts: Workouts. The treadmill is the first place many people head when entering (or re-entering) a gym, says Andia Winslow, a personal trainer and sports performance coach at The Sports Center at Chelsea Piers in New York City. "Too often, though, their mind is elsewhere — and speed, incline and overall intensity is far too low to affect major metabolic change," she says. This routine keeps you engaged in the workout while gradually increasing intensity — no texting while trotting here! How To Run A Half Marathon | Infographics. Free Visual Workouts. Training for 50K and more. A marathon is 26 miles 385 yards long. Any race that’s longer than this distance is called an ultra marathon. There are also timed events: 12 hours, 24 hours, 48 hours, and even multi day-races.

Some are run on roads, some on trails, and some (mainly timed events) on a track. The most generally accepted Standard events are 50 Kilometers, 50 Miles, 100 Kilometers, 150 Kilometers, 100 Miles, 24 Hours, 200 Kilometers, 48 Hours, 200 Miles, Six Days, 1000 Kilometers and 1,000 Miles. The Bangalore ultra marathon consists of 25k, 50K and 100K runs or any distance you can run in 12 hours.

The 2 key differences in training programs for an ultra as compared to training for a full marathon are: ‘longer’ long runs - say a 30 miles/48Km long run multiple ‘back-to-back’ long runs – say a 30Km on a Saturday followed by a 20Km the next day Here are links to a few tips and training programs: The Best of Strength Running: Endurance and Marathon Training. This is the second article in a 3-part series focusing on the best material on Strength Running.

Today, we dive into endurance. I’m personally fascinated with gaining endurance and increasing aerobic capacity. It’s so seemingly simple (run more) but of course, simple ain’t always easy. Yet most runners are more interested in running faster. The “secret” here is that these runners don’t need to develop their speed; they need to develop their endurance. If you’ve ever had me design a personal training plan then you know I prioritize aerobic workouts, especially for those training for a half marathon or marathon. Unfortunately, there’s too much piss poor marathon training advice on the internet that makes me want to shove bamboo up my fingernails. Who is this workout for? Advice like this brings up more questions than it answers. Here are some of my favorite articles on SR that can help you PR in your next race: Debunking Chronic Cardio: How Running Keeps You Lean, Fit, and Young.

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