As a runner, you might think that pushing yourself to your limits is the key to achieving your personal bests. However, did you know that taking it easy is just as important for reaching your running goals? Enter the recovery run, a crucial element in any runner's training regimen, whether you're preparing for a marathon or simply looking to improve your endurance.
Recovery runs are low-intensity runs that you do when your legs are tired from previous training, but you want to add more mileage to your week. These runs are done at a light, controlled effort that doesn't cause any additional muscle damage or require extra recovery time.
Stretching before a run has many advantages. After a run, stretching helps to enhance blood flow, which promotes muscle recovery and regeneration. By helping to remove waste and lactic acid, this therapy lowers pain in the muscles and joints. Stretching also improves the flexibility of the main running muscles, which can help to increase range of motion and reduce the possibility of overuse and muscular strain issues. To help the body get even more prepared for the next physical activity, lower the chance of muscular strain, and improve running performance, dynamic stretching is advised as part of the pre-run warm-up.
Kipchoge's training approach is based on a simple but effective strategy: running high volumes at low intensity, with only 15-20% of his training time devoted to high-intensity workouts.
The topic of slowing down the pace during easy runs is frequently talked about, but what is considered slow? How much of a reduction in speed is necessary? To clarify this, you can watch a short video featuring Eliud Kipchoge, the world record holder in the marathon, and the NN Running Team. If this doesn't convince you to take it easy on your easy days, then perhaps nothing will.
Researchers have found that elite runners adhere to a strict training routine to ensure optimal performance. The key factors in this regimen are planning and periodization. The athletes gradually increase their running volume over several weeks during a base phase. As the preparation becomes more specific, they increase their running volume at race-pace intensity.
The intensity of a workout is increased, just like with hill runs, by stair workouts. But, because of the steep height, climbing stairs is frequently more difficult than sprinting up a moderate incline. This increased effort makes runners breathe more quickly and forcefully, which can improve their ability to use oxygen. Regular stair workouts can help runners increase their VO2max, enabling them to run faster on flat terrain
Going barefoot allows you to feel where your foot lands relative to your center of mass, which muscles are activated, and whether you're maintaining your arch. Short periods of barefoot running can provide enough stimulation to recognize these imbalances and work to correct them.
If you're a runner, you've probably heard terms like "interval training," "speed work," and "repetitions" thrown around. But do you really understand what they mean and how to incorporate them into your training program? This article aims to provide a basic understanding of these concepts and the potential risks associated with them.
Running uphill is a demanding task that requires a combination of strength, endurance, technique, and determination. Many runners have mixed feelings about hill running, but there are several reasons to incorporate hills into your training routine.
