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Day: December 13, 2016

Mental Strategies for Racing Your Next PR

Mental Strategies for Racing Your Next PR

As we wrap up 2016, I naturally reflect upon how I’ve grown over the past year. As a runner, 2016 certainly was a year of

Are you deep into marathon training and feeling wo

Are you deep into marathon training and feeling worried about your paces? You may benefit from effort-based workouts -learn more about this in the new @runnersworld article. Thank you for the feature, @ashleymateo for featuring me as an expert!

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!
Are you deep into marathon training and feeling worried about your paces? You may benefit from effort-based workouts -learn more about this in the new @runnersworldmag article. Thank you @ashleymateo for featuring me as an expert!

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

#marathonrunner #marathontraining #myfirstmarathon #runningtips #runnersworld #runcoach

When should you stop strength training before your

When should you stop strength training before your marathon (or other race distance)?

First, it’s vital to take a step back and look at the acute response to resistance training. Lifting weights does chronically improve muscular strength and neuromuscular recruitment. However, the acute response to mechanical tension is muscle breakdown. That breakdown results in temporarily reduced contraction power and sooner time to fatigue- which is not what you want before a race!

Based on our knowledge of that, you do not want to do resistance training within about one week of your race.

But what about during the taper and peak weeks?

Research is limited on this topic, but the research done has found that neuromuscular benefits of resistance and plyometric maintain after four weeks of cessation. In fact, some of the participants in this study experienced even more improvements when doing a 3K time trial after stopping resistance training for 4 weeks.

Theoretically then, you could back off strength training during your peak week and taper. This will allow your body more recovery - more time to absorb the stimulus of the peak week and reach race day in a freshened state for peak performance.

PMID: 33374897

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

#marathon #marathontraining #runningscience #halfmarathon #firstmarathon #halfmarathontraining #marathontaper #running #runningtips #runnerswholift #strengthtrainingforrunners

Yes, you need rest days - and no, cross-training i

Yes, you need rest days - and no, cross-training isn’t a rest day. Why? Head over to @runnersworldmag read the full article on why runners need rest days.

Thank you to @kristinekearns for reaching out and featuring me as an expert in this article!

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

#running #restdays #runcoach #runnersworld #runningmotivation #instarunners

Approaching your peak weeks of marathon or half ma

Approaching your peak weeks of marathon or half marathon training? Those weeks may look daunting on paper, but you can get through them!

1. Make runs exciting. You have likely logged a large sum of miles by this point in training, which could make training feel a bit monotonous. Find simple ways to motivate yourself: pick new routes, download new exciting audiobooks or podcasts, plan a run with a friend, etc.
2. Adjust your expectations. The fatigue accumulated in the peak weeks of training will mask your fitness. Easy runs will need to be slower. Your workouts may take more cognitive and physical effort (although they should never feel completely exhaustive).
3. Ensure you scale up your nutritional intake, especially carbohydrate and protein. Nutrition needs are based on the amount of training you do. The more miles you log, the more glycogen you burn - so the more carbohydrates you need in your diet.
4. Don’t dig yourself into a hole. It is always better to reach race day slightly “undertrained” than overcooked. A few miles less, a scaled workout, or even an unplanned rest day will not break your training.

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

#marathon #halfmarathon #marathontraining #halfmarathontraining #running #runningtips #runningcoach #runningmotivation #marathonrunner

Is there such a thing as an ideal running cadence?

Is there such a thing as an ideal running cadence?

This isn’t a discussion about whether or not you should change your cadence - that’s it’s whole own discussion. Instead, the question is whether or not you should be trying to hit the 180 spm that you often see recommended. Is this really the ideal - or can runners have a wider range of cadence based on individual factors?

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

#running #runningtips #runningscience #runningcadence #runningmyths #cadence #runningform

PMID: 30543498

PMID: 31079578

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