The week before:
1. Don’t try and cram in any last minute training, you can’t do anything now to make yourself go faster but there are things you can do to make yourself go slower…..
2. Don’t completely stop….a ‘taper’ is designed for a purpose simply stopping and doing nothing for 5 days may well make you feel heavy and sluggish. Do something light and short, even running for 10 minutes with a few stretches to follow will keep you feeling in great shape.
3. Adjust your work schedule a… Continue
Added by PB Running Editor on January 14, 2010 at 4:48pm —
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1. Remember that your head can be responsible for about 40% of heat loss. Keep your head covered, wear gloves and wear long leggings to protect your knees.
2. Dress in layers. Use light weight wicking fibers as the layer closest to your body. If it’s raining or looking like it’s going to be wet, wear suitable waterproofs. Wear socks that are made of synthetic fibers to wick moisture away from your skin, helping to prevent blisters and athlete’s foot.
3. Apply skin protection using sun block an… Continue
Added by PB Running Editor on January 9, 2010 at 5:02pm —
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Sports Dimensions , one the UK’s leading multi-disciplinary sports injury and rehabilitation clinics based in Chiswick in West London, has launched a new innovative running programme called ‘The Running School’. The Running School teaches athletes about simple running biomechanics, balance and form and includes all the key technical factors involved with running faster, more efficiently and remaining injury-free.
Mike Antoni… Continue
Added by PB Running Editor on April 22, 2009 at 2:00pm —
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Without a good fluid plan you won't be able to make the most of your training. A loss of only 2% of your body weight will decrease your performance by 10%. If you want to achieve your personal goals in the marathon then having a good fluid strategy (that you have practiced in training) is important.
How much fluid do you need?
Everyone is different, if you live in a cool climate and are racing in warmer ones, then not doubt you will need to drink more than usual. If you practice drinking… Continue
Added by PB Running Editor on April 19, 2009 at 10:30am —
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A key component to successful distance running is efficiency or economy of movement. It is common to focus on training the heart, lungs and legs when preparing for an event but training form is less common.
Recently I was able watch some of the athletes I train complete the run portion of a Half Ironman Triathlon event and between the wind gusts, showers and hail, I had a chance to assess their run form. The athletes have all had plenty of swim technique training, in most cases bike technique t… Continue
Added by PB Running Editor on April 14, 2009 at 3:35pm —
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Runners have long been wary about lactic acid. We’ve always viewed it as something that tires us out during a race and makes us sore afterwards.
Recent studies, however, show that most lactic acid is removed after exercise and isn’t to blame for soreness. It isn’t useless either; it contains a fuel source for high-intensity running. With the right training, we can delay the onset of lactic acid accumulation and improve our body’s capacity to use it for fuel.
So what is lactic acid? It is a by-… Continue
Fitness testing is just for the elite, I hear you say. It is certainly the popular view that only if you’re good enough to make a living from the sport it is worth paying to find out your true VO2 max and lactate threshold. However, anyone who is serious about improving their times should benefit from a visit to a sport scientist to put their body to the test. For just the price of a pair of shoes, max test will help you train smarter and run faster...
Put more technically, blood lactate profil… Continue
Added by PB Running Editor on February 20, 2009 at 1:07pm —
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A lot of research and statistical analysis supports the notion that you are more likely to achieve a PB through running a “negative split”. The benefits of running at an even pace or with a negative split are best understood by examining the impact of running the flipside – running the first half of a race faster than the last.
When you try to run a positive split, particularly over long distance, several physiological changes take place – you’ll experience high levels of lactate (leading to he… Continue
Added by PB Running Editor on February 11, 2009 at 9:31am —
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So you've downloaded the latest and greatest training plan or better yet got one personally designed for you and are all set to break your PB. Getting the most out of your body requires more than just blindly following the plan. Your have to think on your feet.
I see it all the time - if it's down on paper then it must be the right thing to do. If things are going to plan then your training program is likely to be close to what's required, it's just when you are either going better or worse tha… Continue
Added by PB Running Editor on February 7, 2009 at 9:13am —
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This article focuses on how you can improve your running program after you've made the commitment to begin running. I will describe and show you how beneficial hill training can be for your strength and endurance. In my books, there are three areas that you need to think about:
* Starting out small
* Keeping good form uphill
* Setting up a hill running schedule
Certainly, you don't need to take the highest or steepest hill in your area to start off with. However, even the most moderate hill tr… Continue
Added by PB Running Editor on December 30, 2008 at 6:00pm —
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I am sure the most runners out there know that as they approach key events that they need to add speed and one of the common methods employed is intervals.
Intervals are a series of efforts run at speeds faster than normal training with a rest interval (usually a walk or slow jog). Th… Continue
Added by PB Running Editor on August 12, 2008 at 9:00am —
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Concentrating on good running form to help get you to the finish line in a more efficient manner. Sticking with the theme of efficiency, in this article
I want to focus on Run Cadence, the number of times your feet hit the ground per minute. Below is the formula that determines your ru… Continue
How much of what runners achieve is determined by the mind? Who knows what percentage of athletic success is mental ability?
Good running psychology or mental edge comes from focus, confidence, and concentration. Exercising the body is only one part of success - you also can and should exercise your… Continue
If you want to go faster, feel stronger, and pass more people at the end of a race then you need to race negatively. I know it sounds a littler errrr, negative, but it is the key to a personal record. Let me explain. Racing negatively or negative splitting your races has been around for decades.
Mos… Continue
A lot of runners get fit and set themselves up nicely for the event with great training. There are plenty of great articles written on how to do that. What I want to look at is how to make your training count on the day!
Race Pressure
Pacing. It is just too easy to… Continue
To improve as a runner or indeed to maintain good fitness through running requires a lot more than just hitting the pavement and the hills. You need to look at the big picture of performance. There is more to performance than training. Your Health and Fitness are affected by other factors which you need to take into account when planning your training programme as recovery, life stress and more play an important role.
If running is not your full time job then you do need to ensure balance in yo… Continue
Added by PB Running Editor on April 27, 2008 at 7:00pm —
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This six week programme involves sharper work done in zones 4-5 and is designed for racing in the second part of the season after Monster early season training. Unless indicated otherwise, all distances are in miles:
Week 1
Monday: 6 Progression
Tuesday: Off
Wednesday: 4 x 1200 at Zone… Continue
Added by PB Running Editor on April 27, 2008 at 7:00pm —
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The shoes we run in today are great for reducing impact. There are a myriad of devices, gels, air channels, etc., designed to lesson the compressive loads on the joints and body. One drawback, however, is that if you do most of your running on even, paved surfaces the lower leg muscles and joints do not have to work as hard to stabilize. Joint stability and integrity is crucial for injury prevention. This is where trail running comes in.
Running over uneven and varied surfac… Continue
Added by PB Running Editor on April 27, 2008 at 7:00pm —
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When it comes to choosing your running shoe there can be a vast array of choices and it can be very difficult to decide what is best. Coach Brendon from Endurancecoach.com takes a look at the best way to ensure that you get the right shoe.
Before you go charging off to the local mall and corne… Continue
Added by PB Running Editor on April 27, 2008 at 7:00pm —
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The premise is that this six week programme involves longer runs and is designed for racing in the second part of the season after monster early season training. Unless indicated otherwise, all distances are in miles:
Week 1
Monday: 8 Easy
Tuesday: Off
Monday: 6 Progression Wednesday: 4 x 800; zone 5, zone 4,
Tuesday: Off zone 5, zone 3
Wednesday: 6 x 1200 in Zone 6 Thursday: Off
Thursday: 4-6 Easy Friday: Off
Friday: Off Saturday: Race
Saturday: 12 Long
Sunday: 5 Recovery
Week 2… Continue
Added by PB Running Editor on April 27, 2008 at 11:30am —
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beatyourPB.com is run and managed by a bunch of active athletes who are passionate about performance. The site is owned by PB Worldwide Limited, a company registered in the UK.
Disclaimer
The material contained on this website is in no way intended to replace professional coaching or medical advice and should not be used as a basis for diagnosis or choice of treatment or training.
I am sure the most runners out there know that as they approach key events that they need to add speed and one of the common methods employed is intervals.
Intervals are a series of efforts run at speeds faster than normal training with a rest interval (usually a walk or slow jog). Th… Continue
Concentrating on good running form to help get you to the finish line in a more efficient manner. Sticking with the theme of efficiency, in this article
I want to focus on Run Cadence, the number of times your feet hit the ground per minute. Below is the formula that determines your ru… Continue
How much of what runners achieve is determined by the mind? Who knows what percentage of athletic success is mental ability?
Good running psychology or mental edge comes from focus, confidence, and concentration. Exercising the body is only one part of success - you also can and should exercise your… Continue
If you want to go faster, feel stronger, and pass more people at the end of a race then you need to race negatively. I know it sounds a littler errrr, negative, but it is the key to a personal record. Let me explain. Racing negatively or negative splitting your races has been around for decades.
Mos… Continue
Week 1
Monday: 6 Progression
Tuesday: Off
Wednesday: 4 x 1200 at Zone… Continue
Before you go charging off to the local mall and corne… Continue
