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Day: October 1, 2018

Mile Markers: Stress and Rest

Mile Markers: Stress and Rest

Last week was our last full week in the Seattle area. Needless to say, it was a busy week! We tried to pack up, clean,

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

What is a tune-up race - and should you do one in

What is a tune-up race - and should you do one in training?

A tune-up race is a practice race - a race during the buildup to your goal race, not a goal race in itself. Generally, it’s shorter than your goal race. Curious about how to incorporate a tune-up race - and if you should even bother including one? Swipe through to learn more!

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

Reminder: zone 2 (on a five zone model) is NOT the

Reminder: zone 2 (on a five zone model) is NOT the only training zone! Whether you define your training zones by heart rate, pace, or perceived exertion, it’s important to remember that training in a variety of zones offers the most benefit to both health and performance.

The different training zones offer different physiological benefits. While you do get central and peripheral adaptations from any aerobic exercise (meaning that all intensities will improve how your heart and muscles respond to exercise), you get different benefits from different zones. Low-intensity (call it what you want: zone 2, easy running, etc.) spurs more changes to the peripheral aspects of endurance fitness: greater density of mitochondria, more capillaries carrying blood into your muscles, etc. Higher intensity intervals favorably increase cardiac output, as well as neuromuscular adaptations such as motor unit recruit.

When examining elite and sub-elite training practices, we repeatedly see that a variety of training intensities is favorable for performance. The percentage of intensities may change across seasons, and zone 2 is often the dominant intensity, but other intensities still have a key place in training.

That’s not to mention the health benefits that come from doing both high intensity intervals and low intensity training!

So vary up your training: do mostly easy runs, and add in hard intervals, threshold runs, zone 3 tempos, etc.

PMID: 33344993
PMID: 36900796
PMID: 38695978

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

#zone2running #running #runningtips #marathontraining #vo2max #runningcoach #halfmarathontraining #5krunning #10krunning #runningscience #runitfast #instarunners #runningcommunity #runninggoals

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