Runners focus on pace because it is theoretically and easy to measure. However, from a physiological standpoint, pace does not always provide the most reliable training metric. Conditions such as humidity, heat, and high altitude all affect pace. If it’s summer, you are traveling, or you are returning from time off, it’s best to disregard pace as a primary metric and measure intensity without relying on pace. There is no perfect calculator for adjusting pace in conditions. Some runners fare ...
Training Tips
How to Determine How Many Miles You Should Run Per Week
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 ...
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 ...
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 ...