Maximizing the long run 04/27/2010
 In distance running, there’s a million ways to skin a cat. Training programs can vary widely and still be equally effective. But one component that most every coach agrees is essential is the long run. Ever since Arthur Lydiard made it the cornerstone of his athletes’ training in the 1960’s, it’s been a weekly staple of training programs.
There are a number of physiological benefits that come from the long run:
Add Comment Introduction to plyometrics for runners 04/26/2010
 As runners we tend to spend most of our exercise time, well, running. But there are a number of things outside of running that you can do to make yourself a better runner. Previously I talked a little bit about core work and its importance and benefits. Today I want to talk about the basics of plyometrics and how it can help make you faster. Plyometrics are exercises and drills that are designed to produce explosive movements – building strength while also training the nervous system. Without getting too in-depth in the science behind it, the basic idea is that your muscles will contract faster and more powerfully if they are first lengthened. For example, if you are doing squat jumps, you’re able to jump higher and more powerfully by squatting down first rather than jumping from a standing position. So you’re using the elastic properties of your muscles to “cheat” and get a more powerful contraction that you would be able to otherwise. Now, for distance runners, the idea of “explosive movements” is probably a little intimidating. We tend to like nice, long, measured efforts where we feel in control. And it’s true that we don’t have to do the same explosive training that a triple jumper or short sprinter would do. But, training your muscles to contract quickly is still beneficial for a distance runner. When I start an athlete out on plyometrics, we tend to start with very low-impact exercises. In fact, people who work with sprinters and jumpers would probably argue that it’s not plyometrics. And they’re probably right, but these exercises help bridge the gap between long, sustained running efforts and more explosive movements. Walking calf raises – there is a slight lengthening aspect to this exercise, but there is no impact. That combination makes it a great exercise for beginners. Body squat – another good exercise with a slight lengthening aspect and no impact. As you begin to feel more comfortable with these exercises, you can progress to exercises with more explosiveness and slightly more impact. Remember, though, that more explosiveness and more impact means more chance of injury, so don’t rush into these. Start with 1 set of 6 reps, and build from there. If at all possible, do them on grass or another soft surface, and I usually recommend keeping your shoes on to protect you better from the impact. Frog leaps – a great power exercise for competitive middle distance runners. Rocket jumps – basically body squats with more power; these are useful for everything from 800 to 10k. Try adding these in slowly, a couple days a week at first and see how you feel. They’re not for everyone, but you may find they’re the missing component that will take your training to the next level! Carl LeiversTeaching to the test 04/22/2010
 I’ve got a pet peeve when it comes to workouts (actually, I’ve probably got a lot, but we’re only going to talk about one today). My big complaint about a lot of workouts is that it seems like people don’t put any thought into what they’re trying to accomplish. Partly I think the rise of exercise physiology is to blame. Don’t get me wrong, huge advances have come from the scientific study of running. But I think the focus on measurable physiological factors has misled us. I think in a lot of cases, athletes could get more benefit from their workouts if they thought about what they’re trying to prepare for and then simulate that (or pieces of that) in the workout. For example, most runners and coaches now have a pretty good understanding of the benefit of tempo runs – they help to increase the anaerobic threshold and allow you to run faster without relying on the anaerobic energy systems. Of course this is vital to good distance running. But, I think we get too caught up in raising the anaerobic threshold and don’t think enough about how to use tempo runs to help us run faster in a race. Obviously doing tempo runs is a good idea. But, I would argue that if you’re going to do them, you might as well get the most racing benefit out of them that you can. So when my athletes do tempo runs, they always run faster in the second half of the workout and finish the last mile pretty hard. Is that the most effective way to raise their anaerobic threshold? Nope. If we were testing them in a laboratory, they would probably be able to raise their anaerobic threshold more effectively by running a steady pace the entire run. But, I don’t care what happens in the laboratory. I care what happens in the race. And having the experience in a tempo run of crossing the anaerobic threshold will leave them more prepared for what happens to them physiologically in the second-half of the race. To me, this is “teaching to the test.” That phrase is often used negatively to mean that the students aren’t learning anything except whatever is going to be on the test. While that may be a bad thing in the classroom, it sure isn’t in distance running. So the next time you’re coming up with a workout to run, I’d encourage you to think about what you’ll be required to do physically in your goal race and “teach to the test.” VO2 Max - How does it help runners? 04/09/2010
 Hang around runners long enough and someone will bring up VO2 Max. It's an important determinant of running performance, and increasing yours is a vital part of any effective training plan.
Simply put, your VO2 Max is the measure of how much oxygen your muscles are able to use. No one is able to utilize all of the oxygen in their bloodstream. But, the more you are able to use, the faster you'll be able to run. In order to increase your VO2 Max, you don't actually need to know what yours is. -- which is good since measuring it often involves a lot of lab equipment and a really painful testing protocol. What you do need, however, is an idea of your velocity at VO2 Max -- (v)VO2. For most people, (v)VO2 is going to be roughly the pace you can hold for 10 minutes of all-out running... Core work for runners 04/01/2010
 Personal trainers, coaches, boot camp instructors, yoga teachers, physical therapists -- everyone tells runners that they need to work on their core. But even though everyone says that you should do it, it's still important to understand the basics -- what exactly you're focusing on and why. What is your core? When I work with runners, I like to define the "core" as going from the middle of the quads through to the bottom of the rib cage. So we do exercises focused on the quads/hamstrings, the hip flexors, postural muscles and abs. Specifically it's important to focus on muscles that aren't used when running. Since pretty much all of the running you're doing is in a straight line, it's important to incorporate exercises that involve moving laterally. Examples include:Fire Hydrants -- on your hands and knees and pretend you're a dog. Enough said. (check out the video below)
Tradition or Addiction? 03/31/2010
 Life these days features near constant change. Family members move across the country from each other, technologies become obsolete months after they are introduced, and mid-life career changes are now the norm.
In the midst of all this upheaval, it is easy to lose a vital piece of our social lives: tradition. Tradition provides an important connection to our past, but it also provides something more. Social theorist Anthony Giddens argues that tradition provides a framework for action that doesn’t require us to question alternative options. Tradition can therefore provide us with needed comfort and security in a world of confusing possibilities. In the modern world, however, we are quickly losing that sense of tradition. As we move around the country, switch jobs, and change social circles, we are confronted with nearly complete autonomy and an endless array of possible actions. Without tradition to help guide our choices, we can become virtually paralyzed with options... Goal Setting: Important Concepts 03/30/2010
 Working towards a goal is a big part of running. It helps motivate us on those early mornings, and when we reach our goals it helps justify all of the hard work and sacrifices along the way. Picking a goal may seem easy, but in my experience there are several factors that influence how effective a goal is for you.
Time Frame: Ideally, you should have short-term, intermediate, and long-term goals for your running. That makes it easier to stay focused on what you are doing this week as well as the big picture. These goals should be complimentary. With my athletes, we generally look at a short term goal as what we're accomplishing that month. An intermediate goal is what we're aiming for that season, and a long-term goal is based on the full year, or even their college career. For example, an athlete who is trying to make the national championships during the spring track season might have an intermediate goal of a top-35 finish at the cross country national meet. Their short-term goal will vary with each month, but an example of an early season goal would be to increase their long run to 14 miles, and the total volume of their repeat workouts to 5 miles.....  source: Christopher McDougall The hottest trend in running right now is barefoot running. The success of Born to Run by Christopher McDougall has created a huge interest in alternatives to modern running shoes. As a coach, a runner who enjoys running barefoot, and a running store employee I have mixed feelings about this latest trend.
NCAA Indoor Championships 03/17/2010
Some of the top collegiate athletes in North America gathered this past weekend in Fayetteville, AR for the NCAA Indoor Track & Field Championships. Any time you get high-level athletes together for a championship meet you're going to see some great performances. A few of the highlights from this past weekend: Ashton Eaton -- The University of Oregon senior not only won the heptathlon, he also broke the world record! While the rest of the best multi-eventers in the world were competing at the IAAF Championships last weekend (Americans Bryan Clay and Trey Hardee took gold and silver), Eaton stuck around to try and help his team win the NCAA title. In the process he broke Dan O'Brien's world record and clearly established himself as the front-runner in the 2012 Olympics.
Check out the interview with Eaton below...  Cross-training can get a bad rap among runners. For a lot of us, the only time we're on an exercise bike or in the pool is when we're injured. So we start to associate those exercises with all kinds of negative thoughts and feelings.
The truth, of course, is that mixing up your exercise routine can help you avoid injuries and make you a better runner at the same time. But not all cross-training activities are created equal, so it's important to know what you're trying to accomplish in each session. Today we'll look at three reasons to cross-train and some of the most effective exercises for each. |  Navigate using the topics belowAll Follow us here
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