Strength training for runners is often regarded as optional. But it shouldn’t be. The evidence is overwhelming that resistance training improves performance and reduces the risk of injury. “Strength training for runners improves performance and reduces the risk of injury.” But it’s not any weight training that is beneficial. Exercise selection and timing are crucial …
The runner’s high is a welcome side-effect of endurance training. A fleeting reward for prolonged activities in the moderate intensity zone. But the runner’s high shouldn’t be the arbiter around which you plan your training week. “Feeling good in the moment is NOT a great reference point for effective, healthy training.” The real goal of …
Aerobic threshold training is not high on the agenda of most endurance runners. We obsess about maximal aerobic capacity (VO2max) and the lactate threshold instead. Tangible signs on our smartwatch that fitness is improving. “A high aerobic threshold is a sign of a solid aerobic base.” But without a high aerobic threshold, improvements in our …
Running cadence is an important performance metric for distance runners. It affects your running economy and injury risk in a major way. “An optimal running cadence improves performance and reduces injury-risk.” Are you aware of your cadence, and if so, have you optimized it? After reading this article, you will better understand your cadence. What …
VO2max workouts are incredibly effective at producing fitness gains. Although VO2max alone is no stand-in for race performance, no fast times are possible without a high maximal aerobic capacity. “VO2max workouts are incredibly effective at producing fitness gains.” This article focuses on the practical application of different types of VO2 max workouts. If you want …
Running strides on a regular basis can do wonders for your running performance. It might be your missing piece en route to a new personal record. “Strides have a major impact on your running economy.” What’s more, strides are easy to implement into your existing running routine without overly taxing your body. What Are Strides? …
Steady-state runs are high-end aerobic runs that are in proximity to your marathon pace. They are potent, time-efficient, and easier to recover from than threshold runs. And yet, steady-state runs are often overlooked by runners. “Steady-state runs are high-end aerobic workouts.” If you deploy steady-state runs strategically in your training plan, you develop the necessary …
Base training can make or break a training program. Without a solid foundation of endurance and speed, even the world’s best workouts won’t come to your rescue. “Base training is more than just building general endurance.” But if you take base training seriously, it will take your performance to a whole new level. The 3 …
How do you warm up before running? If you’re like most amateur runners, some easy running before getting into a faster gear and that’s about it – at the expense of your health and performance. “A warm up before running improves workout performance and reduces injury risk.” Sure, we are all pressed for time. I …
Hill training is a mainstay of the Kenyan and Ethiopian running regimen for good reason. Running hills develops power and protects against injuries. “Hill training adds power to your stride and protects against injuries.” This article covers four distinct hill workouts that improve your performance in different ways to make you a faster runner. But …
