All runners want to remain injury-free. Running injuries are painful, frustrating, and sometimes expensive. Thankfully, despite the high rates of runners injured each year, you can reduce your risk of injury with some simple injury prevention exercises for runners. An injury prevention workout focus on two effects: strength and mobility. Weak muscles are more prone to injury, especially if the weakness results in a strength imbalance. Weakness in one glute causes excessive strain on ...
Training Tips
Treadmill Incline Workouts for Runners
Whether it’s snow, thunderstorms, or high heat that drives you inside, most runners inevitably run on the treadmill at some point in the year. And almost every runner has the same reaction: the treadmill is boring, even though it is beneficial for consistent training. Speedwork is one approach to making a treadmill run more engaging. But it is not the only option for beating boredom on the treadmill. Incline workouts add variety, improve muscle activation, and may actually make you a stronger ...
Should You Do a Shakeout Run before a Race?
When I first started racing, I thought a shakeout run was absolutely necessary. It’s ingrained in racing culture; many races or groups even offer hosted shakeout runs before major races. Every single plan out of Runner’s World or Hansons included a shakeout run. But what is the purpose of shakeout runs, exactly? Should every runner do one in their training? I will preface this post with a disclaimer: I do not do shakeout runs before half marathons or marathons. Sometimes I do a shakeout run ...
Racing During Pregnancy
From Paula Radcliffe running at 10K at 7 months pregnant to Alysia Montano competing in the 800m during both of her pregnancies, racing during pregnancy is becoming more common. For some women, racing during pregnancy is part of maintaining their identity as a runner. Others opt not to miss out on events they registered for prior to pregnancy or on the community experience of racing. Some women choose not to race during pregnancy. For those who do, you can safely approach racing during ...
How to Sharpen and Taper for a 5K or 10K Race
When we talk about tapering, most runners think of long-distance races like the marathon and half marathon. Both the half marathon and marathon involve tapers that span multiple weeks. However, doing a taper for a 5K and 10K can maximize race day performance. Why taper for a 5K or 10K? Even for shorter events, tapering improves performance. From a physical standpoint, your muscles are rested and primed to perform. The taper allows your body to recover and adapt from weeks for hard training. ...