If there is a file alongside the brief snapshot, then click on Download File to read the full article
New (October 2017)
|
Heart Rate Training
A guide to identifying the right heart rate to train at. Complements what the Synergy Physio trainer Dan was telling us |
| ||
|
Winter Running Guide
The program is designed to use strength training to complement running and help build muscular strength alongside your running |
| ||
|
We Run - Running Technique for Beginners
A good introduction to running technique |
| ||
Older Files
|
Find Your Tempo
All about tempo (lactate threshold) runs |
| ||
|
Stretches for After a Run
The file shows some of the most important stretches to do after a run |
| ||
|
Treadmill or Outdoors?
Which is better, running on a treadmill or running outdoors? |
| ||
|
Nike+ Run Club’s World of Running
In the World of Running, we run united because we share this truth: We’re all meant to be runners. (Yep, even you.) But we didn’t start this way. We started as beginners. We ran through the first runs, the struggle runs, the "this isn’t fun" runs and the "I didn’t know I had it in me" runs. Then we realised being a runner isn’t just about the act of running. Being a runner is something that’s within us all. That’s why the Nike+ Run Club is here to get you started. Come run with us. |
| ||
|
Basic Rules to Start Running
I am really a beginner. I want to start running, but all the information overwhelms me to the point that I don't know where to begin. Can you just give me the very basics? What exactly do I need to start running? |
| ||
Runners World - Start Running
Click here to go to runnersworld.co.uk Start Running page which has several links to articles that will help you on your journey from couch to 5k
Click here to go to runnersworld.co.uk Start Running page which has several links to articles that will help you on your journey from couch to 5k
Tabata
You might want to try tabata sessions - from experience they really do help in improving your 10k time. A session only lasts around 20 mins but is really intensive. If you start of with 5 mins of warm-up then run as fast as you can for 20 seconds and rest for 10 seconds, then repeat another 7 times ( if you can) followed by a cool down for a further 5 mins.
You might want to try tabata sessions - from experience they really do help in improving your 10k time. A session only lasts around 20 mins but is really intensive. If you start of with 5 mins of warm-up then run as fast as you can for 20 seconds and rest for 10 seconds, then repeat another 7 times ( if you can) followed by a cool down for a further 5 mins.
|
Speedwork for Distance Runners
Speedwork doesn’t just make you run faster. It makes you fitter, increases the range of movement in your joints, makes you more comfortable at all speeds, and it will ultimately help you to run harder for longer. If you’ve already added a speed session or two to your schedule then you’ll know all of this already. If you haven’t, then here are a few things to remember. |
| ||
|
Rowing and Running
Use an indoor rowing machine to train for running |
| ||
|
Fartlek, Tempo and Intervals
Here's a quick breakdown of these three major types of speed workouts. |
| ||
|
Five Exercises to Make You a Faster, Stronger Runner
Defeating Paula Radcliffe and Mo Farah aren't just fast - they're strong too. Up you body power with these 5 simple moves. Plyometric exercises are intense, explosive moves that boost muscle power - the type you need to run faster for longer. |
| ||
|
Getting the Chimp Off Your Back
Defeating negativity requires a positive mental approach to running. Jenny Chambers tells us how to put the chattering chimp in its place and suggests other helpful techniques |
| ||
Hills
If you don't have hills in your area, you can substitute a treadmill workout. On the treadmill, set an incline of five to eight per cent and run at a hard effort for 30 to 45 seconds to simulate a hill climb. Gradually increase this time to 45 to 60 seconds as you adapt to the workout, and you can increase the incline as needed. Run easy for five minutes between these hard efforts.
If you don't have hills in your area, you can substitute a treadmill workout. On the treadmill, set an incline of five to eight per cent and run at a hard effort for 30 to 45 seconds to simulate a hill climb. Gradually increase this time to 45 to 60 seconds as you adapt to the workout, and you can increase the incline as needed. Run easy for five minutes between these hard efforts.
|
How To Run At Your Ideal Paces
Running fast too slowly and running slowly too fast - it's easy for runners to misjudge their training pace. But with the right guidance, everyone can train more effectively |
| ||
|
Nutrition
Ask The Experts: Carbo-Loading and Race-Day Nutrition with Nick Morgan |
| ||
Back to the Future of Running
This video is on YouTube and is not viewable on an Air Products PC
This video is on YouTube and is not viewable on an Air Products PC
|
Go faster
High-intensity intervals build power, speed and fitness – super quickly If you want to run fast, the saying goes, you’ve got to run fast. To stoke speed, most runners do traditional speedwork: aiming for near race pace over distances of 400m or more, with recovery periods equal to the length of the repeat (or slightly less). A way to get fast even faster is with super-short, super-fast efforts, which is sometimes referred to as high-intensity interval training (HIIT).......... |
| ||
|
Hill Training
As runners and coaches we often hear runners saying how much they loathe hill training or hilly races. Hill workouts aren't a stroll in the park but done at the correct effort level, they shouldn't be the lung bust bursting, muscle burning sessions that most runners fear. Those of you who are coached by us or who have tried one of our training plans, know full well the benefits they can produce after a consistent period of time. A recent study suggests too that hill training can be a great aid to helping you run a new 5k PB........... (click on 'Download File' to read the full article) As runners and coaches we often hear runners saying how much they loathe hill training or hilly races. Hill workouts aren't a stroll in the park but done at the correct effort level, they shouldn't be the lung bust bursting, muscle burning sessions that most runners fear. Those of you who are coached by us or who have tried one of our training plans, know full well the benefits they can produce after a consistent period of time. A recent study suggests too that hill training can be a great aid to helping you run a new 5k PB. |
| ||
|
Speed Endurance
Speed endurance is the bedrock of a good endurance runner. It is the ability to run at a controlled discomfort tempo / pace for a period of time. Moses Kiptanui, the former world steeple chase champion, told me that when he could run a solid tempo for 10 miles, then he knew that his speed endurance foundation was in place and that he could start his faster pace training. Without working on your speed endurance, you will never achieve your race full potential............ |
| ||
|
Speed isn't just for sprinters
Wouldn't we all love to run like Usain Bolt: World Record 100m 9.58s? Running faster, whether marathon, 5km or Bolt's distance, is all abbout training a little smarter.... Faster pace intervals & hills are needed to overload the body, causing it to adapt and increase tolerance to these speeds & inclines before fatigue symptoms kick in. With adaptation over time it feels easier, meaning you can run harder & faster and/or for longer - say hello to those personal bests (PBs)!! ......... |
| ||
|
The Need For Speed
Interval training isn’t just for top track stars, it can be of value to the once a year 10k runner and the occasional parkrunner. And the interest and variety intervals bring mean they can be fun too... Somewhat unfairly, interval training is often seen as being in the domain of serious athletes and top club runners. Intensive, energy-sapping track sprints aren’t really what you signed up for when you registered for an autumn 10k. That view is however a limited perpective on what intervals can be about. |
| ||
|
The Secret Powers of Chocolate Milk
Mo Farah drinks it, scientific studies recommend it, and a round-the-world athlete swears by it – could chocolate milk drink be a runner's best friend? Studies indicate that chocolate milk contains the ideal carbohydrate-to-protein ratio for post-run recovery |
| ||
|
Upping the Tempo
Of all the training sessions, the tempo run is, perhaps, the most exhilarating. Run at about 85-90% of your maximum effort, it is the ideal opportunity to test your speed, practise pacing and enhance your aerobic fitness without having to recover from the rigours of a race-paced session. Typically, a tempo run is conducted for around 20-30 minutes at a slightly slower rate than your 5k pace – 10-15 seconds slower per km is a good starting point. This allows you to hit a manageable, fast pace and gauge your level of training, safe in the knowledge that you have the potential to reach another gear for race day. Perfectly executed, it gives you a great psychological and physical boost by improving your ability to maintain a consistent pace and rhythm - essential attributes for any runner, seasoned or beginner. |
| ||