Your long distance running workout doesn’t have to be boring. Threshold training also known as tempo training should be included in every runners training plan regardless of the distance you run. It’s a great way to build up your endurance levels, and improve your running speed as it is a great way to reduce your tolerance to lactic acid. However, don’t do threshold training more then once a week as it is extremely fatiguing.
Flexibility boosts performance, improves posture and reduces the chances of getting an injury. Gerald Smith investigates how and why you should stretch.
Gerald Smith from Running Coach London is a specialist in core strength, athletic performance and weight loss. He has a bachelor’s degree in Exercise, Nutrition & Health; he is an ASA qualified swimming teacher and has an international qualification in strength and conditioning. Visit him at www.runningcoachlondon.co.uk for information on weight loss, core strength and boosting performance.
Finding time to train can often be difficult. With the precious time we do have we want to turn up, run and go.
Running marathon training – Marathons can be exciting, and highly motivational most especially when you’ve just signed up for them.
The joy that you are going to participate in something so incredible, is quite frankly second to none, but after the ecstasy comes to the moment of truth.
When you realize you will have to train for the upcoming marathon.
For a newbie, selecting a training plan can be scary, and what is even scarier is knowing that you will have to run 20 miles at least once before the D-day.
Running is a combination of mechanics (movement) and physiology (fitness).
The mechanical side, also known as biomechanics, looks at footwear and ground reaction force.
The physiology side looks at how you can improve your body’s heart and lungs ability to provide oxygen to the working muscles.
In order to improve as a runner, you must look at the biomechanics and physiology of running to keep making improvements and to avoid injury.
Running technique is made up of several different factors, such as:
If your running routine is becoming monotonous, you are regularly getting the same injuries, or you are not becoming a faster runner; you may want to consider strength training.
When you think about ways to become a faster runner you may think that getting out on the road and getting as many miles under your belt as possible is a great option.
This is known as long slow distance (LSD) work.
Other options you may know about are hill runs, changing terrain by running in mud or sand or doing interval training.
These are all excellent options, but I want you to know that there are limitations to only using running in your training.
Improving the core is more than having a good looking six pack, the core muscles are linked to your posture.
When muscles are short and tight they pull joints into incorrect positions.
For example, in the diagram below the muscles in the back of the legs are overly strong and dominant.
This causes the pelvis to be pulled downwards, while the muscles of the abdominals are pulling up.
Figure 1. An examples of bad posture caused by tight muscles.