When we hear the term sprinting, we most likely think of the famous Usain Bolt and his 100-meter world record time of 9.58 seconds or Florence Griffith-Joyner’s world record 100-meter time of 10.49 seconds. Their arms pumping, an inexplicable force driving these machines of human beings forward at unbelievable speeds; it all just seems so … Read more
We’ve all heard the term “base training”, and most of us have probably tried to avoid doing it at all costs. Why, you ask? Well, base training isn’t the most exciting training out there, as it focuses on easy runs without many, if any, changes in pace. Even though it’s not the most entertaining training … Read more
Theodore Roosevelt is famously quoted as saying, “Comparison is the thief of joy.” While this is true in many cases, such that our happiness and satisfaction should be based on solely our own lives and feelings rather than how we stack up to others, when it comes to running, many runners would beg to differ. … Read more
There are roughly a dozen different types of running workouts. From track intervals to threshold workouts, hill sprints to tempo runs, running coaches and exercise physiologists have developed a relatively extensive library of types of running workouts, each designed to offer specific and unique physiological and psychological benefits. One of the less commonly referenced running … Read more
Although most adult runners focus on race distances like 5k, 10k, half marathon, or marathon, plenty of high school and collegiate runners, as well as open and masters athletes who enter track meets, push the pace with the 1,000-meter race. However, because it’s not as common to find 1000m races, it can be hard to … Read more
Hill workouts should have a place in most runners’ training programs as their importance to performance cannot be underestimated. Most of us have heard of traditional hill workouts, but what about Kenyan Hills? The increase in specific leg strength that hills develop will make an athlete more efficient as their running economy improves. Research suggests … Read more
VO2 Max. Another pesky term that we hear in the running world all the time, but perhaps aren’t one hundred perfect sure what it means. Whether we are clear on the definition from the get-go or not, the questions that surely follow are, what’s a good VO2 Max, and how I can improve my VO2 … Read more
If you’re a regular in spin class, own a Peloton or other indoor cycle, you’re certainly familiar with your RPMs and the ever-present quest to pedal your legs faster and faster. Your pedal stroke rate is your cadence. Now, how to increase cadence while running instead? While more familiar to cyclists, the concept of cadence … Read more
Both jogging and sprinting can offer huge benefits for physical and mental wellbeing. However, whilst they might appear similar, there are some key differences between lower intensity running and sprinting in terms of how they are carried out as exercises, as well as how they affect your muscles, health, and running capabilities. In this article, … Read more
Runners love their jargon. From DOMS to bonking, VO2 max to strides, there is undoubtedly a rich running vernacular, and knowing how to properly use the terms—both in conversation and in training practice—can help you feel like a real runner. While not every term that could be in a running glossary is necessarily one you … Read more
Many runners assume you have to train fast to get faster, and while speedwork is an essential component of becoming a faster runner, it’s equally important to build your aerobic base with easy running. That’s right—you actually have to run slow to run fast. Heart rate zones denote different effort levels or exercise intensities, ranging … Read more
No matter how long you’ve been a runner, where in the pack you finish a race, or what motivates you to head out for a run, most runners have a goal to run faster, longer, or both. The beauty of running as a sport is that improvements are completely personalized, so you can compete with … Read more
One of my fondest memories of running was going to train at the local grass football pitch as a young boy. The coach would have us run a series of quick runs, as fast as we could, along the lengths of the pitch, and then we had to run slow on the widths. At the … Read more
Foot strengthening exercises – what’s the point? Well, if we ask ourselves as runners what our most precious asset is, what should our answer be? Our feet. By far. Our poor feet get abused day after day, training session after training session – and boy oh boy, are we good at neglecting them. Taking care of … Read more
When it comes to race time, most runners aim to set a new personal record (PR). While PRs aren’t easy, there are ways to make them more attainable. Enter negative splits. If you are shooting for a particular time in a race, it’s important to have a pacing strategy. You need to figure out your … Read more