Do you lack a finishing kick in a race? Do your legs feel stuck in a marathon shuffle? If so, you may be lacking leg speed. Many long-distance runners trade leg speed for high mileage, but you can develop it while still logging high mileage. If anything, deliberately developing leg speed will improve your marathon and half marathon times. Leg speed does not just rely on your top-end speed. It develops from specific neuromuscular training. Short sprints recruit muscle fibers differently ...
Training Tips
Anatomy of a Training Week: 5K Training
The 5K is not “just” 3.1 miles, at least if you want to optimize your peak performance. Even if three miles is the duration of a recovery run, specific training is essential for running a PR or placing on the podium in a 5K race. The purposeful workout and progressive loading are vital to smart, effective training for any distance. The 5K is no exception - and intentional 5K training can be challenging and rewarding, even for long-distance runners. This 5K training week comes from my ...
Ask a Running Coach: Treadmill Running
For some runners, the treadmill is their lifeline for running. Others not-so-affectionately refer to it as the dreadmill. No matter what your opinion on the treadmill is, it's a useful training tool for runners everywhere. The treadmill makes winter running, training with infants and toddlers, and zero dark thirty runs more feasible for the casual runner and dedicated marathoner alike. While it's the closest substitute to overground running, there are some physical and mental ...
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 ...
Training for a Hilly Race in a Flat Area
Specificity is an essential aspect of training for a race. You want to prepare your mind and body for the unique demands of the event, including the distance, terrain, climate, and elevation gain. But specificity can be tricky - such as training for a hilly race when you live in an area without any hills. However, tricky does not mean impossible - it just requires intention and creativity. Whether it’s a hilly half marathon, a destination trail race, or the Boston Marathon, it is possible to ...