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16 WEEKS TO YOUR FIRST 50K A guide to running your first 50K including key intensity workouts and a free 16-week training plan. So you’ve decided to train for the 50K. Just like you, I love to run. For a beginner, it sometimes seems as if there can never be too much of a good thing. Motivation and excitement mix and become a seductive elixir from which big gainsevolve.
THE 10-WEEK ADVANCED 5K TRAINING PLAN Run your fastest 5K in 10 weeks. For those of you who have a few years experience under your belt and have maintained a solid base so that 45 minutes a day, 30–40 miles per week is normal, here’s a tried and true training plan that will put you on track to your fastest 5K in just 10 weeks.. Download a PDF version of The Advanced 5K TrainingPlan
SKECHERS GORUN RAZOR EXCESS: SHOE OF THE WEEK The Excess has 3mm of foam over the Razor+, but, unlike Skecher’s Max Road, which has such a thick layer of Hyperburst foam that it feels unstable, the thicker rockered midsole didn’t seem excessive, and served to take off any edge from the road feel. The Razor Excess has 3mm of additional foam over the Razor+ Photo: 101 Degrees West. CROSS-TRAINING 101: ROW YOUR WAY TO A BETTER RUN The key, Crosby says, is to keep it simple. — Climb onto the seat and sit as far forward as possible. — Put your feet in the foot plates, which can be adjusted. — At the front of the stroke, your hips should be slightly behind your shoulders, with a tall, straight posture. — Before you get started, brace and engage your stomach. CHOOSING YOUR HALF MARATHON RACING SHOE 10 MUST-DO 10KS IN THE UNITED STATES The 10K is one of running’s favorite road-racing distances. More challenging than a 5K, but without the training demands of the marathon or half marathon, the 6.2-mile race distance allows for a combination of speed and endurance and remains a great goal for new runners. According to Running USA, nearly 1.5 million runners finisheda 10K in
THE BENEFITS OF SPEEDING UP RECOVERY IN INTERVAL WORKOUTS Specifically, when the intensity of the recovery interval is considered in addition to duration, you can dramatically alter the training effect of a workout. “When you look at workouts, most of the time people are only concerned with the speed and the length of and the recovery portion kind of gets neglected,”explains
BORN TO COACH: THE STORY OF BILL SQUIRES A new book reveals many sides of Bill Squires, the legendary, whacky Boston coach who has mentored runners of all abilities and helped inspire the running boom. This week, we’re all missing the Boston Marathon. I’m also missing the annual celebration of new runningbooks that is a
HOW LOW FERRITIN LEVELS AFFECT WOMEN RUNNERS Normal ferritin levels range from 12 to 300 nanograms per milliliter of blood (ng/mL) for males and 12 to 150 ng/mL for females, according to MedicineNet.com. Once ferritin levels drop below 50 ng/mL, you’ll start to notice signs such as dizziness, headaches, irritability andtrouble breathing.
PODIUMRUNNERFALL TRAININGTRAIL RUNNINGHOW TO START RUNNINGALL ARTICLESTEMPO WORKOUTS THE HANSONS WAY You run short, simple distances: 2 x 800, 2 x 400 and 2 x 200 on “the way down;” and then 2 x 400 and 2 x 800 again to get back where you started. The paces are equally simple: 5K pace, mile pace, and 800 pace. As suggested, it’s fine to start with just one repeat at the 800-meter distances. When you gain a little confidence,increase to
16 WEEKS TO YOUR FIRST 50K A guide to running your first 50K including key intensity workouts and a free 16-week training plan. So you’ve decided to train for the 50K. Just like you, I love to run. For a beginner, it sometimes seems as if there can never be too much of a good thing. Motivation and excitement mix and become a seductive elixir from which big gainsevolve.
THE 10-WEEK ADVANCED 5K TRAINING PLAN Run your fastest 5K in 10 weeks. For those of you who have a few years experience under your belt and have maintained a solid base so that 45 minutes a day, 30–40 miles per week is normal, here’s a tried and true training plan that will put you on track to your fastest 5K in just 10 weeks.. Download a PDF version of The Advanced 5K TrainingPlan
SKECHERS GORUN RAZOR EXCESS: SHOE OF THE WEEK The Excess has 3mm of foam over the Razor+, but, unlike Skecher’s Max Road, which has such a thick layer of Hyperburst foam that it feels unstable, the thicker rockered midsole didn’t seem excessive, and served to take off any edge from the road feel. The Razor Excess has 3mm of additional foam over the Razor+ Photo: 101 Degrees West. CROSS-TRAINING 101: ROW YOUR WAY TO A BETTER RUN The key, Crosby says, is to keep it simple. — Climb onto the seat and sit as far forward as possible. — Put your feet in the foot plates, which can be adjusted. — At the front of the stroke, your hips should be slightly behind your shoulders, with a tall, straight posture. — Before you get started, brace and engage your stomach. CHOOSING YOUR HALF MARATHON RACING SHOE 10 MUST-DO 10KS IN THE UNITED STATES The 10K is one of running’s favorite road-racing distances. More challenging than a 5K, but without the training demands of the marathon or half marathon, the 6.2-mile race distance allows for a combination of speed and endurance and remains a great goal for new runners. According to Running USA, nearly 1.5 million runners finisheda 10K in
THE BENEFITS OF SPEEDING UP RECOVERY IN INTERVAL WORKOUTS Specifically, when the intensity of the recovery interval is considered in addition to duration, you can dramatically alter the training effect of a workout. “When you look at workouts, most of the time people are only concerned with the speed and the length of and the recovery portion kind of gets neglected,”explains
BORN TO COACH: THE STORY OF BILL SQUIRES A new book reveals many sides of Bill Squires, the legendary, whacky Boston coach who has mentored runners of all abilities and helped inspire the running boom. This week, we’re all missing the Boston Marathon. I’m also missing the annual celebration of new runningbooks that is a
HOW LOW FERRITIN LEVELS AFFECT WOMEN RUNNERS Normal ferritin levels range from 12 to 300 nanograms per milliliter of blood (ng/mL) for males and 12 to 150 ng/mL for females, according to MedicineNet.com. Once ferritin levels drop below 50 ng/mL, you’ll start to notice signs such as dizziness, headaches, irritability andtrouble breathing.
THE 2021 OLYMPIC MARATHON COURSE: EVERYTHING YOU NEED TO The 2021 Olympic marathon will be held 500 miles from Tokyo in Sapporo. Here's how the course was designed, and a mile-by-mile guide to what runners will face. THE 10-WEEK ADVANCED 5K TRAINING PLAN Run your fastest 5K in 10 weeks. For those of you who have a few years experience under your belt and have maintained a solid base so that 45 minutes a day, 30–40 miles per week is normal, here’s a tried and true training plan that will put you on track to your fastest 5K in just 10 weeks.. Download a PDF version of The Advanced 5K TrainingPlan
RUN LONG, RUN HEALTHY WEEKLY ROUNDUP THIS WEEK: Bust out of that rut. Run fewer speed sessions, race faster. Insects as a recovery food. Foot exercises that reduce injuries. When to wear minimalist shoes (or maxi’s). HOW RUNNERS OVER-70 ARE COPING WITH COVID-19 The coronavirus COVID-19 is especially dangerous for older individuals. This week The Lancet reported that only 4.9 percent of infected individuals aged 40 to 49 require hospitalization. But this figure jumps to 16.6 percent for those 70 to 79, and 18.4 percent for those over 80. At the same time, it’s also true that regularexercise
9 EXERCISES TO MAKE YOUR BIG TOE WORK BETTER Toe Walks. This is simple. Stand up on your tippy-toes and walk forward, backward, and sideways. This exercise works the toes, arches, and calves. You may add weight by holding dumbbells, wearing a weight vest, or putting a bar on your back. photo: Shutterstock. ARE YOU ‘YOU’ OR ‘I’ WHEN YOU TALK TO YOURSELF ON THE RUN? We all talk to ourselves when we run, especially during races and hard workouts. (Ideally, most of this isn’t audible to others.) These conversations with ourselves are known as self-talk. WHY YOU SHOULD TRAIN YOUR VAGUS NERVE, AND HOW Perhaps most importantly, the Vagus Nerve is an important toggle between the sympathetic and parasympathetic branches of our nervous system; the former flooding our bodies with stress hormones signaling threat (whether real or imagined) and triggering the “fight or flight” response, the latter tapping into our bodies ability to“rest and
HOW YARED NUGUSE BECAME THE FASTEST 1500M RUNNER IN Yared Nuguse of Notre Dame was a man on a mission in the preliminary heat of the men’s 1500 meters at the ACC Outdoor Championships lastmonth.
CONSISTENCY OVER TIME: JAKE RILEY’S TRAINING FOR THE Riley’s training, under coach Lee Troop, is a lot like the marathon: Relentless. Here are 6 training principles and 3 key workouts that got him on the U.S. team and ready to push for the Games. SAUCONY ENDORPHIN SPEED REVIEW: 100-MILE RUNDOWN Saucony Endorphin Speed Review. A kinder supershoe, the Saucony Endorphin Speed is designed for running fast without sacrificing comfort or rearranging your stride. PODIUMRUNNERFALL TRAININGTRAIL RUNNINGHOW TO START RUNNINGALL ARTICLESTEMPO WORKOUTS THE HANSONS WAY You run short, simple distances: 2 x 800, 2 x 400 and 2 x 200 on “the way down;” and then 2 x 400 and 2 x 800 again to get back where you started. The paces are equally simple: 5K pace, mile pace, and 800 pace. As suggested, it’s fine to start with just one repeat at the 800-meter distances. When you gain a little confidence,increase to
16 WEEKS TO YOUR FIRST 50K A guide to running your first 50K including key intensity workouts and a free 16-week training plan. So you’ve decided to train for the 50K. Just like you, I love to run. For a beginner, it sometimes seems as if there can never be too much of a good thing. Motivation and excitement mix and become a seductive elixir from which big gainsevolve.
NOT JUST FOR GODS: YOU TOO CAN DO PRE’S 200S SKECHERS GORUN RAZOR EXCESS: SHOE OF THE WEEK The Excess has 3mm of foam over the Razor+, but, unlike Skecher’s Max Road, which has such a thick layer of Hyperburst foam that it feels unstable, the thicker rockered midsole didn’t seem excessive, and served to take off any edge from the road feel. The Razor Excess has 3mm of additional foam over the Razor+ Photo: 101 Degrees West. 9 EXERCISES TO MAKE YOUR BIG TOE WORK BETTER Toe Walks. This is simple. Stand up on your tippy-toes and walk forward, backward, and sideways. This exercise works the toes, arches, and calves. You may add weight by holding dumbbells, wearing a weight vest, or putting a bar on your back. photo: Shutterstock. HOW TO HEAL A SPRAINED ANKLE: 5-STEP REHAB PROGRAM Photo: Jon-Erik Kawamoto. Stand on the edge of a step and let your heel drop below the surface. Hold for 30–60 seconds. Perform 3x/day for 3–4 weeks. Exercise 2. Foot Elevated Dorsiflexion. Photo: Jon-Erik Kawamoto. Place your foot on a kitchen chair or exercise bench and bring your hips toward your ankle. GIFTS FOR RUNNERS GUARANTEED TO FIT: MOBO BOARD Designed by Jay Dicharry, one of the world’s leading physical therapists and biomechanical analysts, the MOBO board builds foot control and stability in a unique, sport-specific way. The MOBO lets you do a wide variety of exercises that improve coordination of your foot and integrate that foot control up the kinetic chain to the wholebody.
SHOE OF THE WEEK: MBT HURACAN-3000 The Huracan-3000 is a completely new shoe for MBT, representing a renewed effort to apply its pioneering rocker-bottom curved sole approach to a running shoe. The Huracan-3000 uses a new midsole/outsole combination designed to enhance forward NEW BALANCE FUELCELL REBEL V2: 100-MILE RUNDOWN New Balance FuelCell Rebel v2 Review The Rundown. The second version of the New Balance FuelCell Rebel is a great example of a non-plated, next-gen lightweight daily trainer. HOW LOW FERRITIN LEVELS AFFECT WOMEN RUNNERS Normal ferritin levels range from 12 to 300 nanograms per milliliter of blood (ng/mL) for males and 12 to 150 ng/mL for females, according to MedicineNet.com. Once ferritin levels drop below 50 ng/mL, you’ll start to notice signs such as dizziness, headaches, irritability andtrouble breathing.
PODIUMRUNNERFALL TRAININGTRAIL RUNNINGHOW TO START RUNNINGALL ARTICLESTEMPO WORKOUTS THE HANSONS WAY You run short, simple distances: 2 x 800, 2 x 400 and 2 x 200 on “the way down;” and then 2 x 400 and 2 x 800 again to get back where you started. The paces are equally simple: 5K pace, mile pace, and 800 pace. As suggested, it’s fine to start with just one repeat at the 800-meter distances. When you gain a little confidence,increase to
16 WEEKS TO YOUR FIRST 50K A guide to running your first 50K including key intensity workouts and a free 16-week training plan. So you’ve decided to train for the 50K. Just like you, I love to run. For a beginner, it sometimes seems as if there can never be too much of a good thing. Motivation and excitement mix and become a seductive elixir from which big gainsevolve.
NOT JUST FOR GODS: YOU TOO CAN DO PRE’S 200S SKECHERS GORUN RAZOR EXCESS: SHOE OF THE WEEK The Excess has 3mm of foam over the Razor+, but, unlike Skecher’s Max Road, which has such a thick layer of Hyperburst foam that it feels unstable, the thicker rockered midsole didn’t seem excessive, and served to take off any edge from the road feel. The Razor Excess has 3mm of additional foam over the Razor+ Photo: 101 Degrees West. 9 EXERCISES TO MAKE YOUR BIG TOE WORK BETTER Toe Walks. This is simple. Stand up on your tippy-toes and walk forward, backward, and sideways. This exercise works the toes, arches, and calves. You may add weight by holding dumbbells, wearing a weight vest, or putting a bar on your back. photo: Shutterstock. HOW TO HEAL A SPRAINED ANKLE: 5-STEP REHAB PROGRAM Photo: Jon-Erik Kawamoto. Stand on the edge of a step and let your heel drop below the surface. Hold for 30–60 seconds. Perform 3x/day for 3–4 weeks. Exercise 2. Foot Elevated Dorsiflexion. Photo: Jon-Erik Kawamoto. Place your foot on a kitchen chair or exercise bench and bring your hips toward your ankle. GIFTS FOR RUNNERS GUARANTEED TO FIT: MOBO BOARD Designed by Jay Dicharry, one of the world’s leading physical therapists and biomechanical analysts, the MOBO board builds foot control and stability in a unique, sport-specific way. The MOBO lets you do a wide variety of exercises that improve coordination of your foot and integrate that foot control up the kinetic chain to the wholebody.
SHOE OF THE WEEK: MBT HURACAN-3000 The Huracan-3000 is a completely new shoe for MBT, representing a renewed effort to apply its pioneering rocker-bottom curved sole approach to a running shoe. The Huracan-3000 uses a new midsole/outsole combination designed to enhance forward NEW BALANCE FUELCELL REBEL V2: 100-MILE RUNDOWN New Balance FuelCell Rebel v2 Review The Rundown. The second version of the New Balance FuelCell Rebel is a great example of a non-plated, next-gen lightweight daily trainer. HOW LOW FERRITIN LEVELS AFFECT WOMEN RUNNERS Normal ferritin levels range from 12 to 300 nanograms per milliliter of blood (ng/mL) for males and 12 to 150 ng/mL for females, according to MedicineNet.com. Once ferritin levels drop below 50 ng/mL, you’ll start to notice signs such as dizziness, headaches, irritability andtrouble breathing.
TRAINING FOR AGING RUNNERS For races up to 10K, I follow this routine: 45 minutes total warm-up. Start with a walk, roll into a jog, increase the pace to do at least 15 minutes of steady running, mixed with jogs, walks, hydrating, chatting, bathroom stop, as needed, and finish with two race-pacestride-outs of
THE 2021 OLYMPIC MARATHON COURSE: EVERYTHING YOU NEED TO The 2021 Olympic marathon will be held 500 miles from Tokyo in Sapporo. Here's how the course was designed, and a mile-by-mile guide to what runners will face. THE 10-WEEK ADVANCED 5K TRAINING PLAN Run your fastest 5K in 10 weeks. For those of you who have a few years experience under your belt and have maintained a solid base so that 45 minutes a day, 30–40 miles per week is normal, here’s a tried and true training plan that will put you on track to your fastest 5K in just 10 weeks.. Download a PDF version of The Advanced 5K TrainingPlan
RUN LONG, RUN HEALTHY WEEKLY ROUNDUP THIS WEEK: Bust out of that rut. Run fewer speed sessions, race faster. Insects as a recovery food. Foot exercises that reduce injuries. When to wear minimalist shoes (or maxi’s). HOW YARED NUGUSE BECAME THE FASTEST 1500M RUNNER IN Yared Nuguse of Notre Dame was a man on a mission in the preliminary heat of the men’s 1500 meters at the ACC Outdoor Championships lastmonth.
CROSS-TRAINING 101: ROW YOUR WAY TO A BETTER RUN The key, Crosby says, is to keep it simple. — Climb onto the seat and sit as far forward as possible. — Put your feet in the foot plates, which can be adjusted. — At the front of the stroke, your hips should be slightly behind your shoulders, with a tall, straight posture. — Before you get started, brace and engage your stomach. ARE YOU ‘YOU’ OR ‘I’ WHEN YOU TALK TO YOURSELF ON THE RUN? We all talk to ourselves when we run, especially during races and hard workouts. (Ideally, most of this isn’t audible to others.) These conversations with ourselves are known as self-talk. NOEL BRICK, AUTHOR AT PODIUMRUNNER Noel Brick, Author at PodiumRunner. Become a Member. Get access to more than 30 brands, premium video, exclusive content, events,mapping, and more.
STEPHEN LANE, AUTHOR AT PODIUMRUNNER Stephen Lane, Author at PodiumRunner. Become a Member. Get access to more than 30 brands, premium video, exclusive content, events,mapping, and more.
SAUCONY ENDORPHIN SPEED REVIEW: 100-MILE RUNDOWN Saucony Endorphin Speed Review. A kinder supershoe, the Saucony Endorphin Speed is designed for running fast without sacrificing comfort or rearranging your stride. PODIUMRUNNERFALL TRAININGTRAIL RUNNINGHOW TO START RUNNINGALL ARTICLESTEMPO WORKOUTS THE HANSONS WAY Training Plans. Running Shoes. Culture. Nutrition. Expert advice for all runners dedicated to achieving their best. 16 WEEKS TO YOUR FIRST 50K A guide to running your first 50K, including key intensity workouts and a free 16-week training plan. SKECHERS GORUN RAZOR EXCESS: SHOE OF THE WEEK Skechers GOrun Razor Excess Review. Weight: 7.0 oz M; 6.0oz W. Stack Height: 30mm heel /26mm forefoot Offset: 4mm drop Price: $140 Buy Now. Photo: 101 Degrees West Top Line. Skechers got it oh-so-right with this go-to trainer for logging long miles. CROSS-TRAINING 101: ROW YOUR WAY TO A BETTER RUN Rowers, known for their big arms, and runners, many with debatable upper-body strength, would seem to have little in common. But, there’s actually a lot runners can learn from rowers. 5-DECADES SUB 3-HOUR MARATHONERS ANALYZED A series of articles that began at Podium Runner a year ago have now morphed into a scientific journal report. At Frontiers in Physiology, Romuald Lepers has analyzed the performances of 39 men and 1 woman (Joan Benoit Samuelson, of course) who have run sub-3 hour marathons in five consecutive decades, i.e., the 5DS3 runners.. Lepers is a French physiologist who specializes in 9 EXERCISES TO MAKE YOUR BIG TOE WORK BETTER The big toe creates the majority of foot stability and is critical in push-off. Improve its activation, strength and mobility to run more effectively and avoid injury. GIFTS FOR RUNNERS GUARANTEED TO FIT: MOBO BOARD MOBO board, $84.95 Buy now >> Designed by Jay Dicharry, one of the world’s leading physical therapists and biomechanical analysts, the MOBO board builds foot control and stability in a unique,sport-specific way.
SHOE OF THE WEEK: MBT HURACAN-3000 MBT Huracan-3000 Review. Weight: M13oz, W11oz Offset: 11mm: 37mm heel, 26mm fore Price: $199 Buy Now. Photo: 101 Degrees West Top Line. MBT rolls back to the running market with rockers to cushion your footfall and speed you from heel to toes. NEW BALANCE FUELCELL REBEL V2: 100-MILE RUNDOWN New Balance FuelCell Rebel v2 Review The Rundown. The second version of the New Balance FuelCell Rebel is a great example of a non-plated, next-gen lightweight daily trainer. HOW LOW FERRITIN LEVELS AFFECT WOMEN RUNNERS If you've ever felt fatigue, constant tiredness or just that feeling of weakness mid-run, it may be your low ferritin levels. PODIUMRUNNERFALL TRAININGTRAIL RUNNINGHOW TO START RUNNINGALL ARTICLESTEMPO WORKOUTS THE HANSONS WAY Training Plans. Running Shoes. Culture. Nutrition. Expert advice for all runners dedicated to achieving their best. 16 WEEKS TO YOUR FIRST 50K A guide to running your first 50K, including key intensity workouts and a free 16-week training plan. SKECHERS GORUN RAZOR EXCESS: SHOE OF THE WEEK Skechers GOrun Razor Excess Review. Weight: 7.0 oz M; 6.0oz W. Stack Height: 30mm heel /26mm forefoot Offset: 4mm drop Price: $140 Buy Now. Photo: 101 Degrees West Top Line. Skechers got it oh-so-right with this go-to trainer for logging long miles. CROSS-TRAINING 101: ROW YOUR WAY TO A BETTER RUN Rowers, known for their big arms, and runners, many with debatable upper-body strength, would seem to have little in common. But, there’s actually a lot runners can learn from rowers. 5-DECADES SUB 3-HOUR MARATHONERS ANALYZED A series of articles that began at Podium Runner a year ago have now morphed into a scientific journal report. At Frontiers in Physiology, Romuald Lepers has analyzed the performances of 39 men and 1 woman (Joan Benoit Samuelson, of course) who have run sub-3 hour marathons in five consecutive decades, i.e., the 5DS3 runners.. Lepers is a French physiologist who specializes in 9 EXERCISES TO MAKE YOUR BIG TOE WORK BETTER The big toe creates the majority of foot stability and is critical in push-off. Improve its activation, strength and mobility to run more effectively and avoid injury. GIFTS FOR RUNNERS GUARANTEED TO FIT: MOBO BOARD MOBO board, $84.95 Buy now >> Designed by Jay Dicharry, one of the world’s leading physical therapists and biomechanical analysts, the MOBO board builds foot control and stability in a unique,sport-specific way.
SHOE OF THE WEEK: MBT HURACAN-3000 MBT Huracan-3000 Review. Weight: M13oz, W11oz Offset: 11mm: 37mm heel, 26mm fore Price: $199 Buy Now. Photo: 101 Degrees West Top Line. MBT rolls back to the running market with rockers to cushion your footfall and speed you from heel to toes. NEW BALANCE FUELCELL REBEL V2: 100-MILE RUNDOWN New Balance FuelCell Rebel v2 Review The Rundown. The second version of the New Balance FuelCell Rebel is a great example of a non-plated, next-gen lightweight daily trainer. HOW LOW FERRITIN LEVELS AFFECT WOMEN RUNNERS If you've ever felt fatigue, constant tiredness or just that feeling of weakness mid-run, it may be your low ferritin levels. RUN LONG, RUN HEALTHY WEEKLY ROUNDUP THIS WEEK: Bust out of that rut. Run fewer speed sessions, race faster. Insects as a recovery food. Foot exercises that reduce injuries. When to wear minimalist shoes (or maxi’s). THE 2021 OLYMPIC MARATHON COURSE: EVERYTHING YOU NEED TO The 2021 Olympic marathon will be held 500 miles from Tokyo in Sapporo. Here's how the course was designed, and a mile-by-mile guide to what runners will face. TRAINING FOR AGING RUNNERS A former elite provides 7 keys to successfully running hard when you're old, based on his experience of staging a comeback at 80. THE 10-WEEK ADVANCED 5K TRAINING PLAN Run your fastest 5K in 10 weeks. For those of you who have a few years experience under your belt and have maintained a solid base so that 45 minutes a day, 30–40 miles per week is normal, here’s a tried and true training plan that will put you on track to your fastest 5K in just 10 weeks.. Download a PDF version of The Advanced 5K TrainingPlan
HOW YARED NUGUSE BECAME THE FASTEST 1500M RUNNER IN Yared Nuguse of Notre Dame was a man on a mission in the preliminary heat of the men’s 1500 meters at the ACC Outdoor Championships lastmonth.
WHY YOU SHOULD TRAIN YOUR VAGUS NERVE, AND HOW Stress is stress. Our bodies don’t necessarily know the difference between where stressors originate. A hard training session, a fight with a partner, looming economic concern, uncertainty of the ongoing pandemic; each contributes to the stress response with multiple sources piling up leading to larger problems in mind and in body. STEPHEN LANE, AUTHOR AT PODIUMRUNNER Stephen Lane, Author at PodiumRunner. Become a Member. Get access to more than 30 brands, premium video, exclusive content, events,mapping, and more.
NOEL BRICK, AUTHOR AT PODIUMRUNNER Noel Brick, Author at PodiumRunner. Become a Member. Get access to more than 30 brands, premium video, exclusive content, events,mapping, and more.
ARE YOU ‘YOU’ OR ‘I’ WHEN YOU TALK TO YOURSELF ON THE RUN? We all talk to ourselves when we run, especially during races and hard workouts. (Ideally, most of this isn’t audible to others.) These conversations with ourselves are known as self-talk. CROSS-TRAINING 101: ROW YOUR WAY TO A BETTER RUN Rowers, known for their big arms, and runners, many with debatable upper-body strength, would seem to have little in common. But, there’s actually a lot runners can learn from rowers. PODIUMRUNNERFALL TRAININGTRAIL RUNNINGHOW TO START RUNNINGALL ARTICLESTEMPO WORKOUTS THE HANSONS WAY You run short, simple distances: 2 x 800, 2 x 400 and 2 x 200 on “the way down;” and then 2 x 400 and 2 x 800 again to get back where you started. The paces are equally simple: 5K pace, mile pace, and 800 pace. As suggested, it’s fine to start with just one repeat at the 800-meter distances. When you gain a little confidence,increase to
16 WEEKS TO YOUR FIRST 50K A guide to running your first 50K including key intensity workouts and a free 16-week training plan. So you’ve decided to train for the 50K. Just like you, I love to run. For a beginner, it sometimes seems as if there can never be too much of a good thing. Motivation and excitement mix and become a seductive elixir from which big gainsevolve.
NOT JUST FOR GODS: YOU TOO CAN DO PRE’S 200S SKECHERS GORUN RAZOR EXCESS: SHOE OF THE WEEK The Excess has 3mm of foam over the Razor+, but, unlike Skecher’s Max Road, which has such a thick layer of Hyperburst foam that it feels unstable, the thicker rockered midsole didn’t seem excessive, and served to take off any edge from the road feel. The Razor Excess has 3mm of additional foam over the Razor+ Photo: 101 Degrees West. 5-DECADES SUB 3-HOUR MARATHONERS ANALYZED A series of articles that began at Podium Runner a year ago have now morphed into a scientific journal report. At Frontiers in Physiology, Romuald Lepers has analyzed the performances of 39 men and 1 woman (Joan Benoit Samuelson, of course) who have run sub-3 hour marathons in five consecutive decades, i.e., the 5DS3 runners.. Lepers is a French physiologist who specializes in 9 EXERCISES TO MAKE YOUR BIG TOE WORK BETTER Toe Walks. This is simple. Stand up on your tippy-toes and walk forward, backward, and sideways. This exercise works the toes, arches, and calves. You may add weight by holding dumbbells, wearing a weight vest, or putting a bar on your back. photo: Shutterstock. GIFTS FOR RUNNERS GUARANTEED TO FIT: MOBO BOARD Designed by Jay Dicharry, one of the world’s leading physical therapists and biomechanical analysts, the MOBO board builds foot control and stability in a unique, sport-specific way. The MOBO lets you do a wide variety of exercises that improve coordination of your foot and integrate that foot control up the kinetic chain to the wholebody.
SHOE OF THE WEEK: MBT HURACAN-3000 The Huracan-3000 is a completely new shoe for MBT, representing a renewed effort to apply its pioneering rocker-bottom curved sole approach to a running shoe. The Huracan-3000 uses a new midsole/outsole combination designed to enhance forward NEW BALANCE FUELCELL REBEL V2: 100-MILE RUNDOWN New Balance FuelCell Rebel v2 Review The Rundown. The second version of the New Balance FuelCell Rebel is a great example of a non-plated, next-gen lightweight daily trainer. HOW LOW FERRITIN LEVELS AFFECT WOMEN RUNNERS Normal ferritin levels range from 12 to 300 nanograms per milliliter of blood (ng/mL) for males and 12 to 150 ng/mL for females, according to MedicineNet.com. Once ferritin levels drop below 50 ng/mL, you’ll start to notice signs such as dizziness, headaches, irritability andtrouble breathing.
PODIUMRUNNERFALL TRAININGTRAIL RUNNINGHOW TO START RUNNINGALL ARTICLESTEMPO WORKOUTS THE HANSONS WAY You run short, simple distances: 2 x 800, 2 x 400 and 2 x 200 on “the way down;” and then 2 x 400 and 2 x 800 again to get back where you started. The paces are equally simple: 5K pace, mile pace, and 800 pace. As suggested, it’s fine to start with just one repeat at the 800-meter distances. When you gain a little confidence,increase to
16 WEEKS TO YOUR FIRST 50K A guide to running your first 50K including key intensity workouts and a free 16-week training plan. So you’ve decided to train for the 50K. Just like you, I love to run. For a beginner, it sometimes seems as if there can never be too much of a good thing. Motivation and excitement mix and become a seductive elixir from which big gainsevolve.
NOT JUST FOR GODS: YOU TOO CAN DO PRE’S 200S SKECHERS GORUN RAZOR EXCESS: SHOE OF THE WEEK The Excess has 3mm of foam over the Razor+, but, unlike Skecher’s Max Road, which has such a thick layer of Hyperburst foam that it feels unstable, the thicker rockered midsole didn’t seem excessive, and served to take off any edge from the road feel. The Razor Excess has 3mm of additional foam over the Razor+ Photo: 101 Degrees West. 5-DECADES SUB 3-HOUR MARATHONERS ANALYZED A series of articles that began at Podium Runner a year ago have now morphed into a scientific journal report. At Frontiers in Physiology, Romuald Lepers has analyzed the performances of 39 men and 1 woman (Joan Benoit Samuelson, of course) who have run sub-3 hour marathons in five consecutive decades, i.e., the 5DS3 runners.. Lepers is a French physiologist who specializes in 9 EXERCISES TO MAKE YOUR BIG TOE WORK BETTER Toe Walks. This is simple. Stand up on your tippy-toes and walk forward, backward, and sideways. This exercise works the toes, arches, and calves. You may add weight by holding dumbbells, wearing a weight vest, or putting a bar on your back. photo: Shutterstock. GIFTS FOR RUNNERS GUARANTEED TO FIT: MOBO BOARD Designed by Jay Dicharry, one of the world’s leading physical therapists and biomechanical analysts, the MOBO board builds foot control and stability in a unique, sport-specific way. The MOBO lets you do a wide variety of exercises that improve coordination of your foot and integrate that foot control up the kinetic chain to the wholebody.
SHOE OF THE WEEK: MBT HURACAN-3000 The Huracan-3000 is a completely new shoe for MBT, representing a renewed effort to apply its pioneering rocker-bottom curved sole approach to a running shoe. The Huracan-3000 uses a new midsole/outsole combination designed to enhance forward NEW BALANCE FUELCELL REBEL V2: 100-MILE RUNDOWN New Balance FuelCell Rebel v2 Review The Rundown. The second version of the New Balance FuelCell Rebel is a great example of a non-plated, next-gen lightweight daily trainer. HOW LOW FERRITIN LEVELS AFFECT WOMEN RUNNERS Normal ferritin levels range from 12 to 300 nanograms per milliliter of blood (ng/mL) for males and 12 to 150 ng/mL for females, according to MedicineNet.com. Once ferritin levels drop below 50 ng/mL, you’ll start to notice signs such as dizziness, headaches, irritability andtrouble breathing.
TRAINING FOR AGING RUNNERS For races up to 10K, I follow this routine: 45 minutes total warm-up. Start with a walk, roll into a jog, increase the pace to do at least 15 minutes of steady running, mixed with jogs, walks, hydrating, chatting, bathroom stop, as needed, and finish with two race-pacestride-outs of
THE 2021 OLYMPIC MARATHON COURSE: EVERYTHING YOU NEED TO The 2021 Olympic marathon will be held 500 miles from Tokyo in Sapporo. Here's how the course was designed, and a mile-by-mile guide to what runners will face. THE 10-WEEK ADVANCED 5K TRAINING PLAN Run your fastest 5K in 10 weeks. For those of you who have a few years experience under your belt and have maintained a solid base so that 45 minutes a day, 30–40 miles per week is normal, here’s a tried and true training plan that will put you on track to your fastest 5K in just 10 weeks.. Download a PDF version of The Advanced 5K TrainingPlan
RUN LONG, RUN HEALTHY WEEKLY ROUNDUP THIS WEEK: Bust out of that rut. Run fewer speed sessions, race faster. Insects as a recovery food. Foot exercises that reduce injuries. When to wear minimalist shoes (or maxi’s). CROSS-TRAINING 101: ROW YOUR WAY TO A BETTER RUN The key, Crosby says, is to keep it simple. — Climb onto the seat and sit as far forward as possible. — Put your feet in the foot plates, which can be adjusted. — At the front of the stroke, your hips should be slightly behind your shoulders, with a tall, straight posture. — Before you get started, brace and engage your stomach. HOW YARED NUGUSE BECAME THE FASTEST 1500M RUNNER IN Yared Nuguse of Notre Dame was a man on a mission in the preliminary heat of the men’s 1500 meters at the ACC Outdoor Championships lastmonth.
STEPHEN LANE, AUTHOR AT PODIUMRUNNER Stephen Lane, Author at PodiumRunner. Become a Member. Get access to more than 30 brands, premium video, exclusive content, events,mapping, and more.
ARE YOU ‘YOU’ OR ‘I’ WHEN YOU TALK TO YOURSELF ON THE RUN? We all talk to ourselves when we run, especially during races and hard workouts. (Ideally, most of this isn’t audible to others.) These conversations with ourselves are known as self-talk. NOEL BRICK, AUTHOR AT PODIUMRUNNER Noel Brick, Author at PodiumRunner. Become a Member. Get access to more than 30 brands, premium video, exclusive content, events,mapping, and more.
THE ON ATHLETICS CLUB Less than a year after Ollie Hoare and Joe Klecker became the first runners to break the 4-minute mile barrier on Colorado soil as part of the low-key, but eye-popping initial race effort of the On Athletics Club, the Dathan Ritzenhein-coached team is poised to have at least two, and possibly several more, runners heading to next month’sTokyo Olympics.
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RUN LONG, RUN HEALTHY WEEKLY ROUNDUP — JUNE 3, 2021AMBY BURFOOT
------------------------- Each week, Boston Marathon winner Amby Burfoot, also the world’s most experienced running editor, curates the latest and most useful content on running and health from around the internet. “I spend hours finding the best new research and articles, so you can reviewthem in minutes.”
THIS WEEK: Boost your VO2 Max. Chug this to run stronger. The 10-day training “week.” Minimalist shoes not that different. Train weird. Should women runners eat different? Optimal super-shoe use. Risks of ultra running. More.Boost your VO2 Max
Everyone wants to have a high VO2 Max (maximal aerobic capacity) because it’s a bedrock essential of great running. Here, author-coach Matt Fitzgerald promises to tell us the best workout to increase our max, and then begs off the question in his summary. Why? Because he’s smart enough to know it would be silly to limit yourself to just one VO2 Max workout. Try as many as you can dream up, from long intervals to short intervals to time trials and races. Note: Fitzgerald’s article is still worth reading, because he does describe three cool workouts. More at Training Peaks. Chug this, run stronger This is not an ad. It’s a summary of a double-blind, randomized trial from exercise scientists at Creighton University. They found that a new pre-workout drink named PerformElite (check the supplement label) had an 84% chance of extending the endurance of NCAA Division 1 cross country runners. The research was not funded by the company, and the scientists report no conflicts of interest. But here’s the cautionary note: PerformElite contains a lot of ingredients, and some (like caffeine, taurine, beta alanine and beet root) have been supported by previous research. So the drink doesn’t represent a breakthrough, and you can’t tell which ingredient you might be responding to. The researchers think the caffeine and beta alanine are the most important. More at MDPI Nutrients. Benefits of the 10-day training “week” A 7-day week is a fine period of time to organize your training, but so is 10 days. In fact, 10 days has some major advantages: It gives you more time to get in those three key workouts — usually a long run, tempo run, and intervals — with sufficient recovery between them. In this era of more flexible job opportunities, a switch in training-program routine could offer both a new outlook and a new chance for performance improvement. More at Runner’s World and some variations on longer training cycles at PodiumRunner.>", "path":
"https://www.podiumrunner.com/culture/run-long-run-healthy-weekly-roundup-june-3-2021/", "listing_type": "homepage", "location": "feature-article", "title":""}}">Read More
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