My first half marathon was a memorable one. I exceeded my goals, placed second in my age group (it was a small race), and fell in love with long-distance racing. But most of all, I remember just how cold that race was. I hovered by the space heaters, bundled up in sweatpants until 10 minutes before the race started. Even though I wore shorts, I donned a lightweight running shirt, a jacket, and gloves to stay warm. The 25+ mph winds colored my nose pink in the race photos. Afterward, I ...
Training Tips
How to Transition from the Marathon to 5K
The 5K/10K and marathon/half marathon aren’t mutually exclusive events. While peak training will differ, a well-trained runner who develops endurance, lactate threshold, and speed will thrive in any of these events. Need more evidence? Some of the fastest marathoners in the US also hold titles in shorter distances. Once fall marathon season wraps up, 5K or 10K races such as Turkey Trots and other holiday runs appear everywhere. And why not race them, once you are recovered from your ...
When Should You Quit a Run?
More often than not, runners are stubborn people. They will log their miles in downpours, snowstorms, or heat waves. But even the most stubborn and resilient of runners inevitably will want to quit a run at some point. How do you know if you should quit a run, especially a hard workout, and when you should stick it out? This is meant to guide you through the thought process of determining if you should quit a run. This is not intended to be a comprehensive or definitive guide. ...
Is Heart Rate Training Beneficial for Runners?
If you ask a runner or coach about heart rate training, you typically get one of two reactions. They either love it and swear that it made them faster, or they don’t rely on it as a valuable metric. Is heart rate training beneficial or not? If so, how do you effectively use it as part of your training? Who Benefits from Heart Rate Training? Two types of runners will benefit from most from heart rate training: those who struggle to train in the appropriate zones and novice ...
Why and How to Cool Down After a Run
It’s tempting to finish that last interval of a workout and call it a day. The hard work is done, right? But before you can shower and eat, it is beneficial to cool down after a run. Purpose of a Cool Down The most basic purposes of a cooldown are to transition from work to rest and to start the recovery process. Cooldowns are most beneficial after a hard workout (tempo run, interval run, etc) or long run. The harder the effort, the more important it is to gradually bring your ...