First, you improve your running economy. This will help race pace feel easier. Second, you get a lot for mental toughness training. Speed workouts really challenge your brain to keep going even when you are suffering. This, too, is great for improving your racing ability. Lastly, speed workouts are fun — often because runners get together to do speed workouts and the camaraderie really helps these tough workouts go by faster. Plus, there is a big sense of accomplishment when you finish a speed workout.
Again, after entering your information into the McMillanRunning. I mentioned that tolerating lactic acid is a big part of racing fast and sprint zone workouts are perfect for improving this. A great training plan includes goal pace workouts. Grooving your goal pace keeps you from going too fast too early in the race. Plus, goal pace workouts make you more economical at race pace. Plus, your brain learns what goal pace feels like when you are fresh at the start of a run as well as when you are fatigued later in a run.
My plans include a sequence of goal pace workouts that start with short, easily accomplishable goal pace workouts and build and build across the training so that by the time you get to the race, you really have goal pace dialed in and know with confidence that you can achieve your goal. A smart plan builds leg strength and lactic acid tolerance with hill workouts. It builds stamina with tempo runs and other stamina zone workouts. I just find that a variety in workouts helps keep training fun and rounds out your fitness, so the race-specific workouts are of higher quality.
And as you advance, you can incorporate even more advanced plyometric work. Another key to sprinting fast is to work on your basic sprint speed. This system provides energy for all out sprinting for a few seconds. I want you to develop that energy system and the muscular strength to really tap into your top speed. Related Article: Workout Themes. Young runners are notoriously inefficient runners.
In other words, they have poor running economy. Physiologists define running economy as the cost of oxygen to run at a given pace. This important characteristic improves when both males and females go through puberty. Until then, distance running is hard for young runners. Runners under the age of 12 should seldom run more than five miles of continuous running in one training session and should never do repeat interval style anaerobic workouts.
Once the runner reaches age 12 they can run consistent continuous runs of five miles with an occasional longer run. Given how different various marathon training schedules are, the advice for where best to place your strength and core sessions will be different from person to person.
In many cases, I get runners to complete their strength and core exercises on the same day as a run session, post-run. Leaving non-running days clear for some light active recovery, and rest. In other cases, I get the runner to do their strength and core workout on these non-running days… it really depends on the individual. However, what I really want to convey is that you should make sure that you give your body an opportunity to recover as effectively as possible when a rest day is scheduled.
One great way to do this is to do your strength training workouts on your moderate-to-low run training load days. By that I mean not high-intensity days, and not high volume days. Lifting heavy a for relatively low number of reps 5 x 5 type training of your typical compound movements: squats, deadlifts, etc….
This is the kind of work you could dedicate some months to at another time of the year while there are fewer imminent running goals in sight. During your marathon specific training block, we should be looking to develop and maintain muscle balance and stability, and work to maintain mobility around key joints like the hips, as the miles take their toll on the body. Often bodyweight cross-training exercises for runners are adequate for achieving this. Obviously, our legs carry us as we run, so we need strong quads, calf muscles, hamstrings, glutes, adductors, etc.
When it comes to posture in particular, we need to view the body as a whole. But you can get strong and remain lean. Exercises such as pull-ups and reverse flyes are so simple, but often ignored in place of working from the hips downwards.
Many of the overuse injuries I see in distance runners are multi-factorial in their causes, with muscular imbalance and lack of mobility in certain areas being big parts of the puzzle. A good cross-training plan for runners will incorporate elements of both. Running is very much a linear movement, at least on the surface in comparison to the twisting and turning we see from athletes in sports such as football.
As you can see in the video below, many of the weak links we see in runners occur in the frontal side to side and transverse rotational planes of motion. A good example is the crab walk exercise demonstrated in the video below:. The same has to be said for the exercises intended to support your running too! When it comes to strength training for distance runners, getting the exercises done is one a big part of the battle, but take the time to learn and execute great technique throughout each exercise.
Take a single leg squat for example; as I describe in the video below, there are subtle tweaks that can make the exercise more quad biased, and other tweaks that make it more glute biased.
Snacks can also be helpful if you're running for more than one hour. For one to two hours of exercise, 30 grams of carbohydrates are recommended to replenish your body's energy stores.
For runs lasting two to three hours, aim for about 60 grams of carbs. During runs lasting more than two hours and a half, you can consume 90 grams of carbohydrates. These carbs can come from sources like sports gels, sports drinks or snack bars. Try a few options to see what works best for your stomach during training. For long-distance running training, footwear can play a big role. This type of activity requires adequate footwear. Otherwise, it may lead to injuries.
When you buy a new pair of running shoes, buy them at the end of the day. That's when your feet are at their largest. Running wears your shoes out faster than you may expect.
If you run up to 10 total miles per week, you should replace your shoes every nine to 12 months. Replacing your shoes ensures you have enough cushioning to absorb the impact forces of running.
Minimalist footwear is a relatively new trend in running shoes that may or may not help you. These types of shoes provide less cushioning than normal running shoes.
Many of them have a smaller heel, which makes your foot more flat as you land on the ground. If you're considering minimalist shoes, make sure you scale back your training. There will be more stress on your muscles, tendons, ligaments and bones. Researchers have noticed that there was significantly more incidence of injury among subjects who ran over 35 kilometers per week. Another factor was body weight. Runners who weighed over Fitness Training Running. CN, CPT. Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience.
Her mission is to help people live healthier lives by making smarter food choices and staying active.
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