Running is a skill sport. The more you run, the better of a runner you become. Up until a certain point, running more miles per week will make you a better runner. But how do you know what that point is? How many miles should you run per week? First, it is vital to recognize individual variations. Factors including genetics, injury background and risk, training background, work and life stress and schedules, gender, medical conditions, sleep, and nutrition must be ...
Weekly Workouts: Enjoy the Process
Last week's workouts continued the steady build of the past several months. Forty-mile weeks feel comfortable now, so I am ramping up long runs and intensity. Whether or not fall races happen (so far, Indy is still scheduled to proceed), I'm enjoying this base-building process - even right now, when the process involves 5 AM alarms to beat the summer heat. Meanwhile, when I'm not running or coaching, I'm chasing around a very mobile baby. Isla learned how to crawl up the stairs and is ...
How to Become a Stronger Hill Runner
You don't need to tell a runner that it's basic physics that running up a hill will feel harder than running on flat ground. Hills are the reason why races such as the Boston Marathon are notoriously tough. Despite the intrinsic challenge of running hills, you don't have to resign yourself to being slow on the hills. These tips will help you become a stronger hill runner - running faster up hills while expending less energy. Becoming a stronger hill runner is the result of improving ...
How and When to Use Run-Walk Intervals
When runners think of walk intervals, they may view them as something to be avoided or something only for novices. However, run-walk intervals can be a valuable training tool in a variety of situations, because of their explicit benefits in injury prevention and building endurance. The Benefits of Run-Walk Intervals What are the benefits of run-walk intervals? Walk intervals reduce the musculoskeletal impact of running. They help maintain a low heart-rate and ...
Weekly Workouts: Steady Progression
Last week was one of those weeks where the consistent work over the past few months just clicked. My runs all felt really good and I feel like finally, I may be getting close to my pre-baby fitness. I still have a ways to go before I could get close to some of my PRs, but I also feel like the hard work is leading to sustainable growth. After spending weeks focused on increasing my mileage and improving economy, I advanced beyond easy miles and leg speed work. I did a fartlek run and all ...
How to Improve Running Economy
If you ask any runner, their goal is often to run faster or run longer. We think of running in terms of endurance and speed. There is, however, one other valuable physiological component: running economy. Very few set the explicit goal of running more efficiently. However, running economy is essential if you want to run faster or further - or both. Not only will you run faster, but generally speaking, your runs will feel better. Improved running economy makes runs feel smoother and more ...