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Running Research News And Events
September 22, 2009
What Are Your Training Plans?
Do You Wish Someone Gave You A Proven Plan?
Here's A Freebie You Do Not Want To Miss Out On...
Have you been wondering how to pull your training and workouts together? Do you been struggling and want to know how to improve drastically and set new PR's? Have you been over training which have resulted in injuries? Do you want the latest up-to-date information on running, training, injury prevention, marathon or 5K performance improvement.
Look no further!!
For Twenty Five Years - Running Research News has been helping runners just like you achieve the highest levels in their sport.
While keeping active people up-to-date on the latest information about training, sports nutrition, and sports medicine. RRN publishes practical, timely new material which improves workouts, prevents injuries, and heightens overall fitness.
We want to help you reach your running goals. By giving you several "FREEE" bonuses when you become a subscribers. You won't recognize all the amazing additions available to our members. I'll tell you about these "must have" bonuses we are offering right now in a moment.
But first I want to share with you just a few of the previous issues of Running Research News:
_ How Distance Runners Can Deal With Post-Training and Post-Racing Soreness, Inflammation and Pain
_ The Protein Needs of Distance Runners
_ A Survey of Sports Drinks and Gels
_ Aging and Running: Do We Have to Get Slower As We Age? The Effects of Aging on Distance Running Training and Performance
_ Hydration and Running Performance for Distance Runners
_ Does the Warm-Up Improve Performance and Prevent Injury in Distance Runners?
_ Free Radicals and Antioxidants- What These Mean for Distance Runners
_ Running With Style—Part Two: Running economy
And, in this month’s issue we discuss:
** Does Caffeine Improve Distance Running Performance? The Definitive Answer to Every Distance Running, Coffee Lover’s Question
You will discover; what the research shows and how the benefits observed for ultra endurance events lasting over 4 hours.
Plus, whether the introduction of caffeine into sports bars versus through capsules or liquid have validity.
If you have been wondering what the piles of research boil down to in practical terms for the distance runner who wants to shave some time from his or her 10K or marathon?
Come check out what’s new at Running Research News and become a member again! Sign up Now to take advantage of this INSANE offer.
** Seven Reasons Why Every Distance Runner Should Train on Trails
Why should distance runners run on trails? It’s as close as you’ll ever get to use the term “fun” when running. You’ll know why you should run on trails. But aesthetic reasons aside, there are some strong physiological benefits for “roadies”, “trackies” and marathoners to run on soft surfaces whenever possible.
Do you want to know; The 7-Secret Reasons why you should include some sort of trail or soft surface running in your weekly training schedules regardless of whether you are a hardcore road racer, track “sprinter”, or marathoner?
As I mentioned earlier you can take advantage of 3 bonuses (for a total of 6 articles) just for becoming a Running Research News member. It won't break the bank either for you to directly apply to your training and running.
By joining Running Research News right now. You will receive:
_ “Running With Style—Part I: Improving Technique for Better Running Efficiency”
_ “How Running and Exercise Boost Your Immune System”
_ “Proper nutrition for long distance events”
_ “Have you gone mental?”
_ “Hydration and Running Performance for Distance Runners”
_ “Does the Warm-Up Improve Performance and Prevent Injury in Distance Runners?”
All for FREE!!!! And, You will have access to all 3 issues (for a total of 6 articles) immediately. No waiting for the delivery person to arrive. Before you start applying these techniques to your running. Once your renewal has been processed we will upload these issues into your RRNews account. These bonuses are absolutely FREE as our way of saying WELCOME ABOARD!!
Running Research News: IS Your New Secret Weapon For Your Training, Injury Prevention and Running.
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P.S. Picture yourself eliminating the fear that's holding you back... and replacing it with a mindset and proven training techniques that take you ahead of the pack. As you consistently succeed throughout the process... you’ll end up with LASTING results that keep you thriving!
P.P.S. If you sign up by midnight on Wednesday the 23rd of
September. We will also throw in one extra month
TOTALLY FREEEE…..How can you pass up this incredible end of the summer offer to join RRNews? You will be getting 11 months plus 3 bonus issues (for a total of 6 articles) of RRNews if you sign up before midnight tomorrow Wednesday the 23rd of September.
September 14, 2009
POWER UP - BECOMING A STRONGER AND FASTER RUNNER
Many training plans designed for running races will use a fairly simple approach to get an athlete to the finish line. Generally, this plan will run for a few months, especially if the goal race is a marathon. The training days start out at very low mileage (2-3 miles per day) for maybe 4 days a week at an easy pace. Perhaps one day of each weekend will be devoted to a long run, which may start out at 5 miles. RRNews
Each week the mileage increases incrementally until about 4 weeks before the race when you max out at 20 miles. Of course, mid-week run sessions remain fairly modest by comparison. The point here is to start small and work your way up gradually. Avoid injury by increasing mileage slowly and at the same time build aerobic endurance. So it seems that repetition, consistency and a slow build are vital when training for any distance of running race.
Perhaps last year your goal was to finish a 10k, a half marathon, or a full marathon. This is a common and commendable goal, especially for a first-timer. You crossed that finish line and it was exhilarating. You decided right away that it was not your last race, probably the first of many in fact. A few days (or maybe hours) passed and you started to study your splits.
You’re still very happy about the race result, but now you’re starting to wonder, “How much faster could I have gone today? I’m sure I could beat that time.” Then you start thinking of what you could have changed to make that faster time a reality. “I felt thirsty the whole race. I should have taken in more fluids. I should have taken in more calories. I should have run 5 times a week instead of 4, etc.” RRNews
Granted, those ideas could improve your splits, provided that you under-hydrated and under-fueled for this particular race. Running 5 times a week versus 4 may also help, though it may also lead to injury if not done properly. The type of workout you chose to do on this extra (5th) day can also make a difference in your race splits.
Ok, so how can we achieve those faster splits? One way is to increase your power. I’ll focus on a few ways that runners can do this and I’ll provide a few sample training sessions that will help you start to POWER UP.
Of course, building endurance is a must if you want to go faster and/or farther in each this year’s races. After all, you can’t run a marathon without putting in the time out there on the roads and trails. Strength, or power as I’ll refer to it, will also go a long way to helping you achieve those faster splits in your big race(s) for 2008. The long winter months provided ample opportunity for easy tempo runs that allowed you to keep a decent baseline for aerobic fitness. Power Up
But it also gives you a chance to get those leg muscles working in concert with your heart. The time has come to start preparing for your first (or biggest) race of the season. And let’s face it, sometimes it can get a little monotonous doing tempo running out on the sidewalks and/or roads. Sometimes you just need to change it up a bit, whether this is a change of scenery or just a different type of training. There are plusses to both in my opinion and both can be extremely beneficial to your performance. First, I’ll give you some sample workouts that can break the monotony of everyday running.
The first thing is to find a decent-sized hill, something with a fairly shallow grade that extends for about ¼ mile if you can find it. You can probably envision a perfect hill as you read this article. Here is an example of a hill workout that I like to do in my own training:
-Begin the workout with a 10-15 minute warm-up. Perhaps you live close enough to your dream hill that running to the hill will suffice.
Change Your Pace
The fartlek method can also be called interval training and is concentrated on both speed and endurance training. Simply put, you run faster than race-pace for a portion of a given training session, and then go back to your typical pace. A typical fartlek session should be at about 60-80% of your maximum heart rate. This will lead to a relatively low amount of physical discomfort, which indicates that you are still in the aerobic zone (i.e. using oxygen). Fartlek training can be modified to the needs of any athlete, especially a runner, as it can be used to mimic the activities that would take place during a 10k, half-marathon or full marathon.
When performing a fartlek training session, it will be most beneficial to find an undulating or at least a non-flat route. As I explain the sample workout, you will see why a flat course may not be appropriate.
-As with all training sessions, you will want to warm up for 10-15 minutes with a slow to moderate pace.
-Begin with a warm-up of 10-15 minutes. The jog to the track may be appropriate if you live close enough. If that is out of the question, I recommend running 2km (5 laps) at a slow pace.