Training

A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness. The best foods every runner should include in his or her meal plan are: 1. BANANAS If you need a high-carb energy booster before your afternoon run, you can’t go wrong

Whether you’re planning to run a 5K, 10K, half marathon, or marathon, these expert-backed rules will keep you fit and injury-free. CHRIS HINKLE Determining your weekly mileage during race training is a delicate balance: You want to run enough miles to physically prepare your body without running so much that you end up overtaxing yourself and toeing the starting line spent—or worse, injured. It’s also individualized as it depends on your speed, strength, experience, base, and goals. Unfortunately, there’s no

Time to flip your perspective on the "dreadmill." We’re in the midst of what many runners think of as “dreadmill season.” The holidays have passed but it’s still freezing in many parts of the country and you’re yearning to break out your shorts and tanks, breathe in the crisp, warming air, and perhaps run through a field of flowers in bloom. Or at least, not be using your running shoes as ice skates as you slip and slide your way around

https://www.youtube.com/watch?v=tdS-Zj9MfWA Original Link: https://www.youtube.com/watch?v=tdS-Zj9MfWA

Running is a great way to get your heart pumping, muscles working and it’s a cheap way to get exercise; but running can be hard on the postpartum body. To start, let’s hopefully all agree that running is NOT like walking.  During walking, there is a double leg stance phase (where both feet are on the ground) swinging into a single leg stance and back into a double leg stance.  Running, however, is a single leg stance into a period of

This simple exercise is worth the time and effort to do the right way. The step up is an underrated addition to your training routine that can help to build unilateral lower body strength—which can translate to faster race times and fewer injuries. But are you sure you’re even doing the exercise correctly? For this movement, you shouldn’t settle for anything other than perfect form—especially because it’s a great exercise that can serve as a simple addition to your training plan.

Different runner's tried-and-true tricks to avoid the treadmill blues It’s officially treadmill season in Canada, which means that runners across the great north are looking for ways to improve their experience on the indoor conveyor belt. Matt Hughes is the Canadian record-holder in the steeplechase who recently relocated from Portland back to Toronto. As Hughes adjusts to the harsher Canadian winters, he’s also accepting that the treadmill is part of training like a Canuck. Hughes reached out to Twitter for advice on

What does science have to say about the right training programme for the 10K? The arrival of spring no doubt means you’ll be running 10k races more frequently. You’d like to do as well as possible, but trimming your 10k times requires a smart, systematic approach to training, not just a hodgepodge of interval sessions and longer runs. Consulting the various running books for 10k advice is like opening a pandora’s box of workouts and training schedules; there are so many

Coach Jenny, I have been running for 20 years and participating in a number of runs annually for the last 10 years or so. I will be running my second half-marathon in May and will start training for that in February. But I am not sure what my training should consist of in the off season. I have been running, but haven't been doing any tempo runs, intervals or much speed work. What would an off season training schedule consist

One of the most common training questions I get about my career is how I maintained and developed speed for distance running. In this post, I wanted to share a few insights that I gleaned during my career as a miler. Use it or lose it. I’ve always liked mixing in a few short reps at the end of a workout to finish on a fast pace on already tired legs. For example, 4 x 100m or 4 x 200m with 60