Tempo runs are the bread and butter of most training programs. Tempo runs are steady runs of at least 20 minutes at an intensity aimed to raise the lactate threshold. Different methods can be used to determine your threshold pace, from something as seemingly vague as feel ("comfortably hard") to more exact measurement of 88-92% of maximum heart rate, and Dr. Jack Daniel's "pseudo V-dot-O2max," also known as his VDOT formula.
It's been a big week for American distance athletes, with two American records and several other significant performances. In a year with no World Championships or Olympics, it's an exciting opportunity for athletes to push their limits to achieve some of the fastest times in history. They're inspiring to us mere mortals, and to future running stars.
Find out what's on other runners' minds as they share race experiences, motivational advice and strength training tips, along with exciting news of new U.S. and world records at the Prefontaine Classic and the Suja Rock 'n' Roll San Diego Marathon.
CoachTonyVan D's on vacation this week, so check out our guest blogger, Shawnie D!
One of my favorite things to do is to run with colleagues over my lunch hour. There are days when I feel like I accomplished more during my thirty-minute run than my eight hours at work that same day. I find that I am more honest, direct, and open-minded when having a conversation while running outside versus in a meeting room in the office.
As summer approaches and the days get longer, it gets increasingly important to protect your epidermis. Sun damage can result in premature ageing of the skin, spotting, wrinkles and even worse, malignant melanoma and squamous-cell carcinoma.
Have you ever run a race or start an interval workout where you find yourself breathing harder than you feel you should be at that pace, and your legs feel like they're stuck in mud? Eventually your body adapts and you begin to feel more comfortable, either in subsequent intervals or later in the race. This is why you run a warmup first.
Nothing ever goes perfectly for runners. They have to compete in big track meets in 90 degree heat, run through allergies, and attempt to make comebacks after taking time off to have a baby. Read the inspiring stories of both professionals and beginners.
One of the most entrenched myths about running is that it "wears out" your knees. Despite several studies over the past two decades proving that this is just not true, the myth persists, especially among non-runners. Fortunately for everyone, it's no longer a valid concern. In fact, running is actually good for your joints.
The best way to get better at running is to run. But it also helps to supplement your training with other types of workouts to keep well-rounded to prevent injuries or burnout.
Snacking used to be associated with overeating, but choosing healthy snacks before and after runs can help avoid getting too hungry and overeating at your next meal. They can also help fuel you for your run, and aid in recovery.