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Day: December 1, 2017

Friday Thrive

Friday Thrive

Hi there – happy Friday! Today is just two days away from the California International Marathon and I am really, really excited about race day.

Tired of slowing down at the end of races? This wo

Tired of slowing down at the end of races? This workout may help you!

Cutdown intervals may improve your fatigue resistance - your ability to sustain a pace even when you begin to experience central and peripheral fatigue during a race. This workout features a large chunk of time at or near your lactate threshold, which also improves your ability to sustain more demanding paces for a prolonged period of time.

This workout also trains psychological skills. You learn to tune into your paces earlier on - so you don’t push too hard too soon - and then how to push hard when you mentally want to slow down.

You can structure it in various ways based on fitness and goals. The principles are progressively faster and shorter intervals as the workout goes.

For example:
- 3K at half marathon pace/2k at 10k pace/1k at 5k pace (2-3 min recoveries in between)
- 18 min at marathon pace/12 min at half marathon pace/6 min at 10k pace (2-3 min recoveries)
- 1600 m/1200m/1000m/800m/400m starting at 10k pace and working down to 3k pace (1/4 mile recovery jogs)

Always include 10-20 minutes of easy running for both warm-ups and cool downs. These workouts are best for intermediate to experienced runner, as you should be able to discern different paces.

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

#running #runningworkouts #marathontraining #halfmarathontraining #10ktraining #5ktraining

What happens to your body after you run a marathon

What happens to your body after you run a marathon?

While the overall intensity is relatively low for a large chunk of the race, a marathon is long enough to lead to cellular level damage. This is why many running coaches recommend at least a week off of running after a marathon!

A 2021 study observed elevated troponin and C-reactive protein levels - indicating systemic inflammation and acute damage to heart muscles. These levels typically return to baseline within 6-8 days. Likewise, lactate dehydrogenase and creatine kinases - both indicating of tissue damage - peak 24-48 hours after the marathon, when you likely feel the most sore. These levels may take 7-9 days to return to baseline after a race.

Even your respiratory muscles are slightly fatigued from the race, as a 2019 review indicates. While respiratory function is not clinically low, it is reduced by 15-25%.

For these - and other reasons - it is generally recommended for recreational runners to take one week, more if needed, off of running following a marathon. Rest and recovery are part of a well-periodized training cycle!

PMID 31045685
PMID 31030408

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

#bostonmarathon #marathon #marathonrunner #marathontraining #marathonrecovery #running #runningscience #runcoach #runningtips

One simple way to increase your running mileage is

One simple way to increase your running mileage is to add a day of running - especially if you currently run three to five days per week. However, any increase in volume comes with a temporary phase of heightened risk overuse injury as your body adapts to the new training load. So how do you add a day of running without getting injured?

1. Assess readiness: you should be healthy and uninjured when increasing frequency of runs. You should be able to support the increased training load through your sleep and nutrition.
2. Ideally, add a day when your training intensity is lower - or you are well-acclimated to the current intensity distribution of your plan.
3. Use cross-training for a few weeks to bridge into an extra day of running. You will introduce the body to more stimulus, with less impact.
4. Start short and easy, such as 20-30 minutes, on the added day.
5. Allow time to adapt. Don’t aggressively increase mileage - slowly increase it over a few weeks.

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

#running #runningtips #beginnerrunner #runner #marathontraining #halfmarathontraining #runfar #runcoach #runningmotivation #runningscience #runninggoals

March was another exciting month for all the aweso

March was another exciting month for all the awesome runners I coach! Congrats to everyone who races - and everyone who put in hard work, no matter what that looks like in their present running journey.

How beneficial are supershoes actually? Do you get

How beneficial are supershoes actually? Do you get a 4% performance improvement?

Maybe - but maybe not. Supershoe response depends on many factors, including running pace and individual biomechanics. Some people experience significant benefits, others small benefits, while some actually are less efficient in supershoes.

- A 2023 meta-analysis reported anywhere from as high as a 9.7% improvement, to a 1.% drawback, for recreational runners averaging 13+/- 1.0 kmph ( averaging 7:26 min/mile +/- 35 sec/mile)
- Elites experience even more variable response, 11.4% benefit to 11.3% drawback)

Looking specifically at recreational runners:
- A 2023 study found runners doing a 9:40/mile pace (10 km/hr) averaged a 0.9% improvement; runners doing a 8:03/mile pace (12 km/hr) experienced a 1.6% improvement.
- However, 31% of the study participants (5/16) actually had worse running economy in this study.

Supershoe response is individual. You may need to experiment with a few different models to find what works for you. Or you may choose to run without them! Always test supershoes in training before race day.

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

PMID: 36862339
PMID: 36626911

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