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Marathon Pace Perfect. To run your best marathon, you need to set a challenging but realistic goal and prepare meticulously. Regardless of your goal and training ethic, however, a key requirement for optimal marathon performance is optimal pacing. There are several possible marathon pacing strategies, but only two with a reasonable likelihood of leading to a personal best performance. The classic strategy for failure is to start too hard and hope you will get away with it. If you are still trying that approach, good luck! At the other end of the spectrum, starting slowly with the expectation that you will feel great and make up for lost time during the second half rarely leads to disaster but is also unlikely to lead to your best race. Although “negative splits” may make you look good as you pass other runners during the latter stages of the marathon, you can only partially make up the deficit incurred from running more slowly during the first half of the race.

Getting used to Marathon Race Pace. McMillan Running - Training Tips. About six years ago, I started drinking a Slim-Fast About six years ago, I started drinking a Slim-Fast™ shake after my Sunday long runs. In my graduate classes in exercise physiology, we were studying the inner workings of the muscular and endocrine (hormonal) systems. I started drinking the Slim-Fast because researchers discovered that the enzyme, glycogen synthase, that turns carbohydrates from your food into glycogen for storage in your muscles is most active immediately after exercise. If you ingest carbohydrates soon after exercise, your muscles store two to three times as much glycogen than if you wait until you eat your post-workout meal, usually two to three hours later.

The Slim-Fast shakes became part of my Sunday morning recovery routine (though I now drink Gatorade's new recovery shake). As the researchers would predict, I found that my legs felt much more recovered by my Monday run and I was easily ready for a workout on Tuesday. How Your Muscles Recover Guess what? McMillan Running - Training Tips. How I Prescribe Long Runs for Maximum Success Ahh, the marathon long run. What a worrisome thing for most runners. And for good reason, the long run is such a crucial part of marathon training.

I don't think there's any other race distance where one single workout plays such a large part in the success or failure of the race. As a result, you're often left with many questions: How far should I run? Do I run for time or distance? What about pace? In this article, I'll answer these questions for you as I describe my thoughts on the marathon long run and how I utilize long runs for the marathoners I coach. I will preface this article with a note that these are simply my ideas. Two Types of Marathon Long Runs You Should Use With long runs during a marathon program, you are trying to accomplish two distinct purposes. Therefore, when I design a marathon training program, I include two distinctly different types of long runs. Long, Steady Distance Two words of wisdom here. Fast Finish Long Run. 5 Tips for Marathon Pacing.

More than 90 percent of marathoners run the second half of the marathon significantly slower than the first. This is not ideal. You'll get your best marathon results if you pace yourself so that you run the second half at the same pace as the first. Here are five tips to help you pace yourself better in your next marathon. More: Your Guide to Perfect Pacing 1. Run More Than One Marathon New research shows that pacing in running races is controlled primarily by the subconscious brain. Everyone agrees that nothing can prepare you for the fatigue you experience in the final miles of your first marathon.

So treat your first marathon as a sort of experiment. More: 11 Keys to a Successful Marathon Journey 2. Because the marathon distance is so extreme, few runners are able to effectively pace their way through a marathon entirely by feel, as they do in shorter races. Past marathon performances are the best source of information to use in setting future marathon time goals. 3. Long, Hard Run. McMillan Running - Calculator. How to Predict Marathon Time. The Lost Art of Fartlek. In 2004, I helped a very talented runner build a solid aerobic base for the U.S. Olympic trials marathon, only to fail her during the race preparation phase of her training. I didn't take into account her drive and tenacity, and when I put her on the track, she simply ran herself into the ground.

Sound familiar? As a competitive runner, you have a certain determination, a certain resolve that helps you accomplish high goals. Intellectually, you know you shouldn't compare early season workout times to your peak season track times from previous years. Fartlek First, Track Second The ideal time to insert fartlek runs is when you're making the transition to faster, race-pace type training (after your winter base and before your spring race season begins). Even after you complete this first month of fartlek runs and begin weekly track workouts, I suggest you insert a fartlek run every three to four weeks in place of your track workout. Best Fartlek Workouts Simple Workout = Big Results. Determining Your Heart Rate Training Zones.

Sport zones for Running - Running - Maximize performance - Training Articles - Training | Polar Australia. Being in the Zone - D3 Multisport. Being in the Zone A Refresher on Training Zones Reading through all the different methodology regarding heart rate training can be confusing. This article is a refresher on heart rate training and training zones. I have dedicated some time to understanding all the different methods that different coaches may use and I like the way Joe Friel[i] presents the training zones best.

I will re-cap Joe’s methods and give a little of my own input. I hope you find this simple and easy to understand. Zone 1: This is considered aerobic and a very easy effort. Zone 2: This is an easy effort but not quite as easy as Zone 1. Zone 3: In this training zone you are neither LT, nor aerobic. Zone 4-5a: This is a training zone that is called LT, or lactate threshold. When to use Zone 4-5a: These are the workouts that are our ‘hard’ session during the week. Zone 5b: This zone is still LT but it is above LT and it hurts like heck! Zone 5c+: In this zone you are going all out for a very short period of time. Beginner Triathlete. How many of you triathletes out there are using this formula?

Put up your hand and admit it - I can't see you through cyber space :-) If I read one more message that says the athlete is using this formula, I am going off the DEEP END! People, this is not correct. It may work, but chances are very slim it will work for you. Of course the 15 people that it works for will post that it does work - but my point is that for the MAJORITY, this formula of 220-AGE = MAX Heart Rate - DOES NOT WORK! Your best bet is to get some lab testing done to find out your Lactate Threshold. If you don't have access to a lab for whatever reason (location or $) don't fret. Field test for bike and run: Determining Bike Training Zones In biking we want to know our heart rate training zones. Bike test protocol for inside testing: The warm-up is 15 minutes of cycling, moving through the different gears, always keeping the cadence above 90 RPMS.

You should start out in a gear that you can maintain 90 RPMS in. Running 101: Training With A Heart Rate Monitor. Heart rate monitors are useful, but hardly essential. Many runners wear heart rate monitors while they run. Should you? Heart rate monitors are not the essential training tools that some advocates make them out to be. When used properly, they can be valuable training aids. The basic rationale for wearing a heart rate monitor while running is that heart rate is an indicator of exercise intensity. To do this, you first need to determine your individual heart rate response to running intensity. RELATED: The Pros Of Heart Rate Training Put on your heart rate monitor and jog for two to three minutes at a very comfortable pace.

Heart rate-based training involves targeting different heart rate zones in different workouts. Each zone carries its own benefits and is appropriate for different types of workouts. Zone 3 is just a bit faster than your natural jogging pace — that is, the pace you automatically adopt when you go out for a run without even thinking about the intensity. About The Author: Five popular marathon training programs: Which one is right for you? - Wichita Running.

There are many different marathon programs out there on-line that guarantee a successful marathon. It can be confusing and time consuming to search thru all the programs. You don't want to leave your training in the hands of just any coach out there who claims his program works only to find out on race day that you are over-trained and injured or not satisfied with the results. Every runner is unique with unique goals and not every marathon program is good for every runner. Let's take a look at five popular marathon coaches and their philosophies on marathon training so that you can pair them up with your lifestyle, goals and fitness level and hopefully get a good match for you. Jeff Galloway- Jeff Galloway is best known today for his run-walk marathon training program. Galloway's marathon training program is based off of a desire for an injury-free marathon. McMillan has two different approaches to training phases.

Glute Stretch for Lower Back Pain | Fitness for Racquetball and Squash. Racquetball is a demanding sport on your muscular-skeletal system: your muscles, tendons, and joints are taxed tremendously with the quick direction changes and bursts of sprints and stops. Additionally, the one-sidedness of racquetball creates even more problems. The dominant side of your body works much harder than non-dominant side. Over time, that one side of your body gets stronger, bigger, and tighter. No amount of work in the gym will make it even, but it is a good idea to work hard to make the difference as little as possible.

In addition to changes in your upper body, there are things happening in your hips as well. Often you choose to hit your forehands instead of the backhands and you hit the forehands with the open stance while many backhands you hit with the closed stance, the hip muscles of your dominant side are used most of the time. Get down on the ground on your hands and feet with your glutes up in the air. Yoga for Flexibility. The Four Best Strength Training Exercises For Runners - Page 2 of 5. 5 Quick Strength Exercises For Runners. Strength-Training Circuit For Distance Runners. These eight exercises will help improve general strength and overall body balance. While a consistent running regimen will do a great job of strengthening your legs and lungs, it won’t do much for many of the muscles in the rest of your body.

A basic 30 to 45 minute strength-training session once or twice a week will improve overall body balance and help lessen the likelihood of an overuse injury. No need to get fancy: your own body weight, a set of dumbbells, and a stability ball will do the trick. Non-running days during the base building phase of your training are an ideal time to incorporate some strength training into your weekly routine. RELATED: The Four Best Strength Training Exercises For Distance Runners Give the session described below a shot. Pull-ups – Using a pull up bar, position your hands slightly wider than shoulder with apart. Single-Leg Deadlifts – Take a 10-20 pound dumbbell in your right hand and stand on your left leg with the knee slightly bent. Four Key Core Exercises For Runners - Page 5 of 5. Reduce the risk of injuries without ever leaving your living room! Strong legs are a must for runners, but to become a more resilient athlete making sure you have strong core is key.

“[Core] muscles are vital and they don’t always get worked enough with just running,” explained Carl Leivers, an Atlanta-based running coach. “If you don’t have hours to spend in the gym it’s always best to focus on core muscles—and not just abs. Back muscles are just as important and are often ignored.” RELATED: The Four Best Strength Training Exercises For Runners Here are four of the most effective core strengthening exercises for distance runners and other endurance athletes. FILED UNDER: Injury Prevention. Creatine Effects. That man is Richard Kreider, a soft-spoken amiable southerner who toiled for many years at Old Dominion University under the protective wing of the man often called the 'living legend' of ergogenic research - Mel Williams. Kreider has now moved on to the campus of the University of Memphis and has fired up a fine new investigative team in the town where a dead rock and roll star is still King.

It's already clear that Kreider's work is going to help a variety of different athletes, including runners, set some sparkling new PBs Recently Kreider and his helpers divided 52 NCAA Division IA football players into four groups. During five weeks of intensive strength training , members of one group used no nutritional supplements, a second group wolfed down extra carbohydrate, a third swallowed 20 grams per day of pure creatine monohydrate (in a product called Phosphagain), and a fourth group ingested 25 grams of creatine monohydrate (in yet another formula called PhosphagainII) placebo recovery.

Creatine - Useful Supplement for Marathon Runners, Endurance Athletes? If you are to use creatine in your endurance training, you will need to learn from the lessons of the study. The subjects gained weight, which you don't want as an endurance trainee, because they took 12 grams each day. A better amount would be 5 grams, even though as little as 3 grams would be fine. To begin with, do not bother with any types of creatine that are not "creatine monohydrate. " If you have any issues with monohydrate, such as stomach upset, bloating, or weight gain, you can look into some other proven forms. These include creatine HCl and magnesium creatine chelate; you do not need to start with these forms as they cost significantly more and do not necessarily confer extra benefits unless you do not respond as well to the monohydrate form.

You should take creatine daily at first, but after 6-8 weeks it is okay to reduce dosing to 4 days per week. This is not a miracle drug, this is not steroids. Creatine and Distance Running. The Four Best Strength Training Exercises For Runners - Page 5 of 5. Single-Leg Squats Balancing on one foot and squat down, bending at the knee and sitting your hips back as if you are going to sit in a chair behind you.

Once down to about a 90 to 115 degree angle in your knee, extend your leg back up to standing. If this is too challenging allow the toes of your hovering foot to lightly rest on the ground. Complete eight to 12 repetition then switch to the other leg. Running is basically hopping from foot to foot for miles and miles so it is important to build solid balance in your pelvis so you don’t have to balance yourself every time you take a step when running, explains Martinez. “Make sure your form is perfect with a regular two-leg squat and then move onto the single leg squat that requires you to stabilize your pelvis,” he said.

RELATED: Strength Training Distance Circuit FILED UNDER: Training TAGS: strength training / strength training for runners / weight lifting. Stay Loose: Stretches for Runners. The Sydney Morning Herald Half Marathon. New South Wales Running Calendar.