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 ...
Marathon
How to Safely Increase Your Weekly Running Mileage
One of the simplest ways to improve as a runner is to run more. When executed smartly, increasing your weekly running mileage will make you a stronger, faster runner. When done incorrectly, ramping up your mileage will cause overuse injuries, lead to overtraining, and mentally burn you out before you even toe the starting line of your goal race. The key is to focus on a smart, sustainable approach to increasing mileage - and here is how to implement that in your training. Why Increase ...
Top Nutrition Tips for Marathoners and Half Marathoners
You trained hard for months, worked on your mental toughness, and tapered appropriately. The only thing that remains is race day itself. As all runners know, race day is not just simply showing up at the start line and then crossing the finish line. A successful, enjoyable marathon or half marathon requires having strategies for pacing, coping with discomfort, and nutrition. A smart, individualized nutrition strategy can set up you for a strong race; the lack of one can lead to bonking at the ...
The How and Why of Tempo Runs
Whether you run the 5K or the marathon, you will benefit this tried-and-true running workout: the tempo run. There are no magic workouts in training; no single workout will achieve all of your running goals. But, as part of a well-rounded training plan, tempo runs are an effective workout for distance runners. The Purpose of Tempo Runs On the most basic level, a tempo run improves your stamina and your ability to sustain a faster pace for longer. Tempo runs are run near your ...
Four Effective Marathon Workouts
Each workout in training should have a purpose - and marathon training is no exception. Marathon training is tiring and demanding, so you do not want to waste energy on workouts that aren't specific to your goal. (That's not to say that there are “useless” workouts, but that certain workouts produce more adaptations specific to the goals of the marathon for the time you invest in them. For example, 400-meter repeats will improve your VO2max, but VO2max only goes so far in marathon ...