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Tag: progressive tempo run

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One simple way to increase your running mileage is

One simple way to increase your running mileage is to add a day of running - especially if you currently run three to five days per week. However, any increase in volume comes with a temporary phase of heightened risk overuse injury as your body adapts to the new training load. So how do you add a day of running without getting injured?

1. Assess readiness: you should be healthy and uninjured when increasing frequency of runs. You should be able to support the increased training load through your sleep and nutrition.
2. Ideally, add a day when your training intensity is lower - or you are well-acclimated to the current intensity distribution of your plan.
3. Use cross-training for a few weeks to bridge into an extra day of running. You will introduce the body to more stimulus, with less impact.
4. Start short and easy, such as 20-30 minutes, on the added day.
5. Allow time to adapt. Don’t aggressively increase mileage - slowly increase it over a few weeks.

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

#running #runningtips #beginnerrunner #runner #marathontraining #halfmarathontraining #runfar #runcoach #runningmotivation #runningscience #runninggoals

March was another exciting month for all the aweso

March was another exciting month for all the awesome runners I coach! Congrats to everyone who races - and everyone who put in hard work, no matter what that looks like in their present running journey.

How beneficial are supershoes actually? Do you get

How beneficial are supershoes actually? Do you get a 4% performance improvement?

Maybe - but maybe not. Supershoe response depends on many factors, including running pace and individual biomechanics. Some people experience significant benefits, others small benefits, while some actually are less efficient in supershoes.

- A 2023 meta-analysis reported anywhere from as high as a 9.7% improvement, to a 1.% drawback, for recreational runners averaging 13+/- 1.0 kmph ( averaging 7:26 min/mile +/- 35 sec/mile)
- Elites experience even more variable response, 11.4% benefit to 11.3% drawback)

Looking specifically at recreational runners:
- A 2023 study found runners doing a 9:40/mile pace (10 km/hr) averaged a 0.9% improvement; runners doing a 8:03/mile pace (12 km/hr) experienced a 1.6% improvement.
- However, 31% of the study participants (5/16) actually had worse running economy in this study.

Supershoe response is individual. You may need to experiment with a few different models to find what works for you. Or you may choose to run without them! Always test supershoes in training before race day.

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

PMID: 36862339
PMID: 36626911

Is your sports bra making running harder than it n

Is your sports bra making running harder than it needs to be?

A recent (2024) study took a sample size of nine competitive runners. They wore the same sports bra: once adjusted to be tight, once loosened, and once in the preferred setting. When comparing tight and loose, the loose sport bra led to a 1.3% improvement in oxygen consumption. That’s almost the same benefit that super shoes give mid-pack runners - or roughly a 3-4 minute improvement for a four hour marathoner.

Why? The tight bran caused more shallow breathing (leading to a higher respiratory rate) and the the respiratory muscles worked harder (taking more oxygen from the other working muscles.

It’s not a guaranteed improvement - but if your sports bra feels too tight, or your breathing feels restricted due to it, it’s worth trying a looser one!

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

#running #womensrunningcommunity #runningscience #femaleathletes #womensrunning

Should you carb load before a half marathon? Carb

Should you carb load before a half marathon?

Carb loading can improve performance by 2-3% for any race lasting longer than 90 minutes. For many runners, that includes a half marathon!

As with any nutritional intervention, it is important to weigh the risk vs rewards. A carb load is relatively low-risk when done properly. Drinking enough water, reducing fiber intake, and picking bland carbs typically helps you feel better when carb loading.

If you opt not to carb load before a half marathon, you still want to eat enough carbohydrates the day before. For runners finishing in under 90-100 minutes, a carb load is not necessary - they just need to eat enough carbs the day before to normalize glycogen stores. This approach can also be used any half marathon runner if you don’t want to do a full carb load.

Glycogen normalization: 5-8 grams of carbohydrates per kilogram of bodyweight, for one day

Carb loading: 8-10 grams of carbohydrate per kilogram of bodyweight per day, for two to three days

Follow @lauranorrisrunning and go to lauranorrisrunning.com for more science-backed running advice!

#halfmarathon #halfmarathontraining #running #runningtips #carbload #carbohydrates #sportnutrition #runningnutrition #runningscience #runfaster

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