Regain Your Primal Speed with Sprint Workouts Develop Your Speed with Sprint Workouts...but not on railroad tracks. As distance runners, the majority of our mileage is fairly easy – and it should be. Maintenance distance runs make up most of our weekly training. After all, you can’t run hard every day. But should you run fast every day? Maybe not every day, but there’s a lot of evidence to suggest that doing some fast running on most of your training days can provide huge benefits for an upcoming race and your overall susceptibility to injury. Let’s define our terms: running fast is simply running at mile pace or faster. Most runners simply don’t run fast often enough. Your Body Wants to Run Fast First, accept that your body wants to run fast. It’s important to rediscover that sprinting is not hard. Not only is sprinting something that is hard-wired into your genes, it will help you become a better distance runner. Several weeks of fast sprint workouts will refine your form at the neuromuscular level. Need more workout examples?
Half Marathon Checklist Choose Your Race Once you decide that you’re ready to train for a half marathon, pick a race and sign up for it as soon as possible. Most races offer early bird discounts, and if you sign up as soon as possible, you won’t have to worry about getting shut out if the race fills up. But there are other benefits, too. Did you know when you sign up for the Runner's World Challenge, you train for races across the country alongside the editors at Runner's World? Plan Ahead Many half marathon plans last for 10 weeks. It pays to know the cancellation policy before signing up. Pick a Location Races can be a passport to adventure and an excuse to see a new place that you haven’t been to before. On the other hand, seeing 13.1 miles of a new place— and seeing it in a way that you can’t from a tour bus or a car—might be a welcome distraction from the pressures of the race itself. If you’re looking to get away but can’t commit to a fall race, The Hapalua (pictured) is run in mid-April. Find the Right Size
Lolo Jones' Core Workout A generation ago, you'd be hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. "Our coaches drill the importance of core conditioning into our heads," says world champion hurdler Lolo Jones. "When your core is strong, everything else will follow," says Greg McMillan, a running coach in Flagstaff, Arizona, who has worked with scores of elite and recreational runners. The key is to train your core like a specialist. All runners-from those rehabbing injuries to elites gunning for PRs-can benefit from this detailed approach. Quality core work isn't easy. Speed As you extend your stride or quicken the rate of your leg and foot turnover when you're trying to pick up your pace, the lower abs-including the transversus and rectus abdominis-and lower back are called into action. Uphills The glutes and lower abs support the pelvis, which connects to the leg muscles needed to get uphill. Downhills Endurance Lateral Movement Superman Bridge Metronome Knees
Batman Workout!! | Punk'd Home » Batman Workout!! Around the Web Share this: Comment On Facebook comments 3 Comments Leave a Reply You might also likeclose entertainment blog Humor 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.
7 Surprising Sources of Running Injuries The main reason runners get injured is "the toos": too much, too soon, too quick, or some combination of the three. But running injuries sometimes have deeper, harder-to-identify causes. These are often things that happen in the rest of your life that, over time, take a toll on the body you use to run. Here are seven non-running factors to consider when trying to figure out an injury. 1. You've blamed them for everything else, so why not your running injuries? The construction of what we might call your running chassis--the length of your limbs, the width of your hips, your bone structure, your muscle-fiber type--is largely inherited. For example, if you were born a rigid, high-arched foot and lower-leg bones that curve outward, you'll probably land hard on the outside of your feet when you run, and may be susceptible to stress fractures in your feet or shins, or strains of the tendons that run along the outside of the foot. 2. 3. 4. 5. 6. 7. Related: How to Prevent Common Running Injuries
Three Ways to Improve Your Marathon Finish Time June is Marathon Month! I’ll be answering marathon training program questions all month long to help you get started on the right track this season. I'm training for my third marathon this fall and want to improve my speed without getting hurt. I've had a variety of aches and pains through the past two seasons of training and would love to train and finish faster with fewer aches along the way. Thanks for all the great information on your current training plan and goal for the season. The good news is you can make just a few tweaks to run faster on less hard work. Run long – but less often. I learned this lesson when training for ultra-marathons and adventure races. It's better to mix in easy-effort and race-effort runs with your longest runs to allow your body to adapt to the demands of the distance. Sprinkle in speed, tempo, and hill work like a spice. In other words, add training workouts that include speed, tempo, and hill work cyclically rather than all at once. Happy Trails.
The Body Shop: Flex Benefits Suffering from pain in your Achilles, hamstring, knee, or IT band (along the side of your leg)? Your hip flexors may be to blame. Weakness in the hip flexors—a group of muscles in the pelvic region and upper thighs that help drive up the knees and keep the pelvis and thighs aligned when running—can contribute to slower times, improper form, and, according to a recent review presented at the annual meeting of the American College of Sports Medicine, a host of lower-leg running injuries. "The body has the capacity to compensate for weak hip flexors, but the strategies to do that can lead to muscle imbalances and injury," says Gregory Holtzman, P.T., D.P.T., associate professor of physical therapy at Washington University and director of the university's Running Clinic, who recommends doing the following exercises three or four days a week. Standing Knee DriveBuilds power in the hip flexors and hamstringsTo Do: Loop a resistance band around a sturdy object. The Whole Body Fix
9 of the Best Lower Abs Exercises Lower Abdominal Workout – 9 Killer Abs Exercises The modern obsession for having killer flat abs is getting hotter every year. I constantly hear from guys wanting to know how they can get a six pack, while women ask how to lose their lower pooch for a super flat, tight tummy. Looking around, it’s no wonder I get so many of those messages. Chris Hemsworth showing his six-pack and deep V abs It seems all the hottest Hollywood hotties have serious sculpted bods with killer abs these days. They’re showing off the pinnacle of abdominal craftsmanship and have made having an uber-toned torso the embodiment of physical glamour. Known more for her amazing bum, but JLO has really fantastic abs Sculpted lower abs are really the final piece of the fittest of fittie’s abdominal puzzle. They are the realization of perfecting a six-pack — or possibly even an eight-pack. These moves will hit the lower portion of the rectus abdominus and sculpt a deep v-cut. IMPORTANT! Reverse Crunches Ab V Holds Bench Ab V-Ups
10 Mistakes to Avoid on Marathon Day Just hours after completing a recent marathon, I raised a bittersweet toast to a race I was already eager to forget. Training for it had cost me countless pancake breakfasts with my kids, and attending it nearly emptied my bank account. But instead of basking in the PR I'd promised my running buddies, I flashed back to futile porta-potty stops, wardrobe malfunctions, and a scary midrace bonk. How did I go so wrong? You don't have to be new to racing to mess up. Mistake #1: I trained wrong As a native Coloradan, I have long assumed my mountain-girl lungs would have me feeling downright bionic at sea level. Lesson Learned: Tailor your training to your event If you're traveling to an event, there's not a lot you can do to control elevation and climate changes. For instance, runners targeting a road race should do at least 65 percent of training (most long runs and some speed sessions) on asphalt. Mistake #2: I got psyched out To counter dread, use visualization and mantras. I admit it.
Tying Your Shoes During your next race, take time to observe how most runners do not tie their running shoes correctly. This will cost valuable time; in a marathon this can be as much five to 10 minutes, or even more, depending on your overall time. Most people tie their shoes in the same manner they were taught as a child. To illustrate the point, take a look at the back of your hand. So, how do you properly tie your shoes? Three Workouts to Increase Pain Tolerance Pain wasn't just a risk in the 2009 TransEurope-Footrace, which covered an average of 43 miles per day for 64 days straight–it was a given. Researchers tested the pain tolerance of competitors in that year's race by dunking their hands in ice-cold water for three minutes. The runners–all of whom lasted the full three minutes–rated the pain an average of 6 on a scale of 1 to 10. Most of the nonrunners in a control group, by contrast, gave up halfway through the test and rated the pain as 10. To race, you have to face and overcome pain. The point? Frog in Hot Water Progression workouts ramp up the discomfort bit by bit, so that by the end you're enduring pain that would have seemed intolerable at the start. Suffer it: In place of a regular tempo run, try a 10-mile progression run with the last two miles about 10 seconds per mile faster than half marathon pace. Shock IntervalsWith experience, we learn to ration our energy throughout a workout.