As a graduate student, I neglected my self-care and suffered an ankle injury from stepping off a curb. It left me on crutches for weeks, which took a toll on my mental health. However, that misstep was the catalyst for my journey into running, one of resilience, determination, and growth.
For those who have never run for an hour before, it may seem daunting. However, the 2019 State of Running report suggests that an hour is the average time it takes to complete a 10K race, which is less intimidating than a marathon that takes an average of four hours and thirty-two minutes. This could be why more people registered for 10K races in 2019 than marathons.
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.
Hill running is a workout that every runner should consider incorporating into their training routine. The benefits of hill running are numerous, including improved leg strength, running economy, and endurance. Not only that, but many professional runners swear by the effectiveness of hill running, including British athlete Sebastian Coe and New Balance coach Steve Vernon.
If you're thinking about running your first half marathon, the prospect can be intimidating. But with the right preparation, you can conquer those 21 kilometers and cross the finish line feeling like a champion. Here are some tips to help get you started:
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.
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.
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.
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.
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.
