Running frequency is a crucial factor for improving performance. Do you run often enough to stand a fair chance of achieving your goals? “You should run at least 4 times a week if you have performance goals in mind.” In this article, I would like you to rethink your running frequency based on 6 factors. […]
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Plyometrics for running dramatically improve economy in distance runners. And yet, few amateur athletes take advantage of this time-efficient training modality. “Plyometrics dramatically improve your running economy.” Top-level performance for sprinters and elite endurance runners is unthinkable without plyometric training. It adds power to the stride, improves running economy, and plays a role in injury
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Fartlek training is valued by elite runners and beginners alike. It involves both speed and endurance and above all, it’s fun. “The Swedish term fartlek means speed play.” Before introducing 4 fartlek training examples, I will briefly define fartlek and how it compares to structured runs such as VO2 max intervals and tempo runs. The
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Long runs are one of the most potent workouts in your training toolbox. But contrary to popular belief, long runs don’t merely add to your endurance. They also make you a faster runner. “Long runs put the tiger in the cat.” For that reason, the world’s best runners ensure their long runs are more than
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Threshold training is a staple in every distance runner’s program, from the 5K to the marathon. It is the key to accessing more of your VO2max and, hence, faster race results. “Threshold training lets you access more of your aerobic capacity.” In other words, in distance events, a high VO2max provides the speed, and a
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Easy runs are more than just a complement to your key workouts. They are potent workouts in their own right and enable you to move up the performance ladder. “Easy runs can make or break a training plan.” Getting the intensity, duration, and number of training days of your easy runs right can be a
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“How to improve VO2max?” Not a week goes by without one of my athletes asking this question. For good reason. Maximal aerobic capacity contributes 70 – 80 percent to any personal record performance in distance running events. “If you want to race fast from the 5K to the marathon, you need a high VO2max.” While
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Running stride length is the visible feature that separates front-pack runners from the slower ones. A seemingly effortless, powerful stride is graceful and drives speed more than cadence. “Stride length drives speed more than cadence.” In fact, your cadence is similar to that of Olympian Mo Farah. It is his average stride length of around
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