No running distance has the history, the enduring appeal, the “magic” of the Mile. Like the 100 meters and the marathon, the mile is a running event that most Americans know something about. The mile race is also one of those distances you either love or hate. If you race at full effort, you are pretty well wiped out at the end. Since you are in the anaerobic zone for the majority of the race, your body is really working at a near all-out effort for a full mile.
For most of us, our 24 hours are filled with many priorities – being a spouse, a parent, an employee, a volunteer – and finding time to just fit in a run may be a challenge. We tend to skip pieces and parts of training which are complementary to running – warming and cooling down properly, stretching, rolling, and strengthening – because we just don’t have the time.
A fairly simple way to improve your running form and efficiency is to work on your cadence. Running cadence, or stride rate, is the number of steps you take per minute when running.
Sometimes that “Register Now” button just jumps out at us before we really sit down and look at a calendar. After, you realize you have two marathons on the books with just a few weeks (or less) between. Then, you think, “how can I possibly train for both?”
Stuck inside today due to snow? Still recovering from your race weekend? Feeling knotty? Try these yoga moves to help speed recovery.
Form drills help reinforce running mechanics and improve form and running economy.
There comes a point in training when the miles start to add up and fatigue sets in. Aches, pains, soreness. All little signs that it is time to take an unloading week. Reduce miles and effort for a week, assess any damage, and treat anything that can be fixed before you move on to your next phase of training. This is more of a Work-it-out Wednesday.
Need to burn off some stress and fit in a great workout? Shake up your workout with a little kickboxing + strength Tabata.
We have thrown a lot of really cool and challenging workouts at you over the past year; some to build strength and some to build speed. The true staple to any successful running plan is the EASY run. It sounds so simple. Run at an easy pace for 6 miles. Junk miles, right? Not at all.
1st: Find a spouse, significant other, running partner, friend or random victim to help challenge your core. Do each exercise for 30-45 seconds; take 15 seconds to rest and transition. Do circuit two times.