Marathon Training Update: Week of January 26th

I felt good last week despite some missed days. I had two great time breakthroughs. I crushed my long run of 9 miles and a short 3 mile run. It was a good week. I'm happy to report that this week started out great too! 

The Week in Review! What a Pain!

On Sunday, I re-upped my distance. I hiked in the morning to see some frozen waterfalls. Absolutely beautiful! I didn't get home until about 3:30 and didn't get running until 4. Knowing I'd be getting home in the dark, I wore my light up running vest. By the way, if you don't have one, I highly recommend it. Anyway, I went out and was trying to run easy. It felt super easy. Two weeks ago, I ran 14.5 miles at a 14:40 pace and I felt like I was going to die at the end. This run ended up being at a 14:05 pace and I while I felt dead at the end, it was easier than the 14.5 in terms of effort. I passed the half-marathon point in 3:03:16 which was faster than my 3:04:55 back in 2022, the last time I ran a half in a road race and faster than the last time I hit a 13.1 in a training run. I'm really seeing progress. If you had told me a year ago that I'd be running these distances, I would have told you you're crazy. What a difference  a year can make!

On Monday, I took a rest day, which is typical. I like to rest the day after my long run. It helps this old man recover faster. 16 miles takes  a lot out of a guy...lol.

On Tuesday I woke up with really bad back pain. I'm not sure if it was DOMS from the long run, or if it's work related. I think it could be work related in that when I get in the car, I am slinging my heavy backpack over to the passenger floorboard area. When I get out of the car, I'm hefting it up from there and across the seats as I get out. This has happened before and at the time, I had blamed it on the same thing and I wasn't running back then. Needless to say, I did not run or workout. I also started to go to the passenger side and place my backpack down and retrieve it. 

On Wednesday and Thursday, I was no better. Still in a lot of pain so I didn't do anything exercise related. 

On Friday, I felt better but not 100%. I did think about going for a short run to test the waters so to speak, but then I decided to err on the side of caution since it was the first day I didn't feel bad all day. 

Today, Saturday, Feb. 1st, I did not run, but I did go on a 4 mile hike with my wife. My back felt OK all day with the exception of one little moment when I ran/hopped across some rocks at a creek. I felt a small twinge of pain, but it went away immediately. Tomorrow is my long run which I'm determined to do despite having not run since last Sunday. If you've been keeping up with my progress, you'll know that it's not my first time doing a long run with nothing but the prior long run in the training books. 

Six weeks to Go!

Today, Saturday, Feb. 1st marks six weeks until the Marathon so I REALLY have to get dialed in. Here's my plan:

1. I'm going to be more consistent with the runs. I have to be. 
   
   
2. I'm gong to be more consistent with the strength training - twice per week. 
   
   
3. I'm going to be more consistent with stretching. I'm sure it's been helping my legs not feel heavy so I have to keep it going and not get lazy with it. 
   
   
4. I'm still working out nutrition. So far, I think what works best is a couple boxes of raisins, a chewy granola bar and lime Gatorade. That' what I've been taking on my long runs. I have a little snack and a sip every 3 miles or 45 minutes depending on how I feel. 
5. I need to lose weight! I started January at 195 and ended January at 195. While I didn't gain any weight, I didn't lose any either. I really need to slim down. 195lbs is just too much for me. I'm officially obese per the BMI chart (which I hate). The Rock is technically obese, but I'm not muscular so I have no excuse. For every pound I can lose, I should gain 30 - 60 seconds per mile. For a marathon, that's 13 to 26 minutes faster. In the first week of Hurricane Helene, I was down to 177lbs. I can't believe I've gained it all back. I had heard that some runners gain weight while training for a marathon, but I didn't think it would be me. I suppose, even though I lost some weight, I'm where I was when I started training so it's not as bad as gaining weight really. I just have lost any overall. 

Top 5 Tips to Avoid Injury in 2024

As a runner, you know the joy of pounding the pavement and feeling the wind in your hair (or what's left of it in my case). But even the most dedicated runner can be sidelined by a nagging injury. Fortunately, many common running injuries are preventable with the right approach. Here are my top 5 tips to help you stay healthy and keep running strong in 2024:

1. Listen to your body.

This might seem obvious, but it's crucial to pay attention to your body's signals. Don't push through pain, especially if it's new or getting worse. Listen to your fatigue levels and take rest days when needed. Remember, progress takes time, and pushing too hard too soon can lead to injury. If your gait is at all affected by the injury, don't run!

2. Build your base.

Before tackling ambitious goals, ensure you have a solid foundation. Gradually increase your mileage and intensity over time, aiming for a weekly increase of no more than 10%. This allows your body to adapt to the demands of running and reduces the risk of overuse injuries.

3. Embrace the power of strength training.

Stronger muscles and bones are better equipped to handle the forces of running. Incorporate strength training exercises into your routine, focusing on core, glutes, and legs. This will improve your stability, power, and overall running performance. This doesn't mean you have to get a gym membership. Bodyweight exercises will do just fine.

4. Warm up and cool down.

Properly preparing your body for and after a run is crucial for injury prevention. Start with a 5-10 minute dynamic warm-up, including light cardio and stretches that engage the muscles you'll be using. Finish your run with a 5-10 minute cool-down, including static stretches to promote flexibility and recovery.

5. Take care of your feet.

Invest in good quality running shoes that are right for your foot type and gait. Replace your shoes regularly, typically every 300-500 miles. Consider incorporating foot strengthening exercises into your routine to improve stability and reduce the risk of foot-related injuries. Running barefoot on a grassy field helps strengthen your feet too. 

Bonus tip: Don't forget the importance of proper nutrition and hydration. A healthy diet provides your body with the fuel it needs to recover and rebuild. Staying hydrated helps prevent muscle fatigue and cramping, allowing you to perform at your best. Stick to the outer aisles of the grocery store and avoid the packaged, processed junk foods in the middle. 

By following these tips, you can significantly reduce your risk of running injuries and keep enjoying the sport you love. Remember, consistency and a smart approach to training are key to a long and healthy running career.

Additional resources:

• American Council on Exercise: https://www.ptpioneer.com/ace-5th-edition-chapter-15/
• Runner's World: https://www.runnersworld.com/uk/health/injury/
• Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105

Running strong and injury-free is possible! Stay motivated, train smart, and keep running!

Preventing and Treating Achilles Tendonitis

Preventing and Treating Achilles Tendonitis

Achilles tendonitis is an injury that affects the Achilles tendon, which is the largest tendon in the body and connects the calf muscles to the heel bone. It's caused by overuse and can result in pain, stiffness, and swelling in the back of the ankle.

To prevent Achilles tendonitis, it's essential to stretch and strengthen the calf muscles regularly. Here are four tips:

• Stretch your calves before and after your runs.
• Before your run, do dynamic calf stretches like mountain climbers or lunges.
• After your run, do static stretches like the wall push.
• Strengthen your calf muscles with exercises such as calf raises and heel drops.
• Gradually increase your mileage and intensity. 
• As I've mentioned before, 5-10% is typical, but it can depend on injuries, weekly mileage, etc. As your running coach, we will look at your plan and adjust accordingly. If you are acting as your own coach, make sure to back off on the mileage every 3 weeks or so to give your body some recovery. 
• Wear shoes that provide adequate support and cushioning.
• As I've mentioned before, I've had great success with barefoot shoes but to each their own. If you are unsure which shoes to get, try getting fitted at a specialty running store. Yes, it may be more expensive, but you will be sure to get the proper sizing. 

If you do experience Achilles tendonitis, the best course of action is to rest, ice, and elevate your ankle. Over-the-counter pain medication can also help reduce inflammation and pain.

As a running coach, I specialize in helping runners prevent and recover from injuries, so they can continue to enjoy their runs. Please reach out if you have any questions or would like to learn more about my coaching services.

Sources:

https://www.runnersworld.com/uk/health/injury/a773420/how-to-prevent-achilles-tendonitis/

https://www.healthline.com/health/achilles-tendinitis

Runners Knee: Causes, Prevention, and Treatment

Runner's knee is a common injury that affects the knee joint and can cause pain and discomfort. It's caused by overuse, poor running form, and weakness in the muscles surrounding the knee joint. If you're experiencing pain around your kneecap, especially when running or climbing stairs, it's likely you're suffering from runner's knee.

To prevent runner's knee, it's essential to strengthen the muscles around the knee joint and improve your running form. Here are a few tips:

• Strengthen your quadriceps and hamstrings with exercises such as lunges and squats. The daily dozen exercises I recommend include lunges and burpees...which have that squat element. 
  
  
• Focus on your running form and avoid overstriding. You should have a slight lean forward as you run. Slight!  Your hips should be over your mid-foot strike. 
  
  
• Wear shoes that provide adequate support and cushioning. As mentioned in the last article, I actually run in "barefoot" shoes and it's made a huge difference for me. But again, everyone is different. For as long as I can remember, I ran in Nike Pegasus as my trainers and never had a problem until the 2020. I don't know if they changed the design or what, but they never worked for me again. 
  
  
• Gradually increase your mileage and intensity. The general rule of thumb is no more than 10% per week. I actually advise my runners to do 5-10% based on check-ins to see how they feel, how they're sleeping, etc. Every third or 4th week, we'll back off on the mileage to help recover before increasing again. 

If you do experience runner's knee, the best course of action is to rest, ice, and elevate your knee. Over-the-counter pain medication can also help reduce inflammation and pain.

As a running coach, I specialize in helping runners prevent and recover from injuries, so they can continue to enjoy their runs. Please reach out if you have any questions or would like to learn more about my coaching services.

Sources:

https://www.runnersworld.com/uk/health/injury/a772583/runners-knee-everything-you-need-to-know/

https://www.healthline.com/health/fitness-exercise/runners-knee-prevention-treatment

Understanding and Preventing Shin Splints

 

If you're a runner, you're probably familiar with the term shin splints. It's a common injury that affects many runners, especially those who are just starting out or increasing their mileage. Shin splints are caused by the overuse of the muscles in the lower leg, which leads to inflammation and pain along the shin bone.

To prevent shin splints, it's essential to incorporate strength and flexibility exercises into your training routine. Here are a few tips:

• Walk for 5-10 minutes to warm up & then stretch your calves and shins. Stretch them again after your runs. 
• Gradually increase your mileage and intensity. The rule of thumb is no more than 10% each week. As a running coach, I usually bump up mileage 5-10% per week for three weeks and then back off for a week. I think start increasing again. There are so many variables and every runner is different, hence the range. 
• Wear shoes that provide adequate support and cushioning. If you follow me, you know I actually run in "barefoot" shoes with no support. This has helped me but everyone is different. The important thing is to find shoes that work for you and stick with them. 
• Cross-train with low-impact activities, such as swimming or cycling, to give your lower legs a break. It's also a great way to improve your running in general. 

If you do experience shin splints, the usual course of action is to rest, ice, and elevate your legs. Over-the-counter pain medication is also recommended to reduce inflammation and pain. One thing you won't see too often is switching from ice to heat after the pain subsides in a couple of days. 

If you're struggling with shin splints or any other running-related injuries, I can help. As a running coach, I specialize in helping runners prevent and recover from injuries, so they can continue to enjoy their runs. Please reach out if you have any questions or would like to learn more about my coaching services.

 

Sources:

https://www.runnersworld.com/uk/health/injury/a773787/how-to-prevent-shin-splints/

https://www.mayoclinic.org/diseases-conditions/shin-splints/diagnosis-treatment/drc-20354197 

https://www.verywellfit.com/how-to-prevent-and-treat-shin-splints-3432863#:~:text=Heat%20therapy%20and%20massage%3A%20After%20the%20pain%20and,shin%20muscles%20and%20tendons%20may%20also%20feel%20good. 

How to Set Running Goals

In this post, I'd like to provide you with some tips for setting running goals. Goal setting is an important aspect of improving performance and staying motivated. Here are a few of my recommendations:

Make your goals specific

Set clear and specific running goals rather than vague ones. For example, instead of saying, "I want to run faster," specify a target time or distance you want to achieve. Specific goals provide focus and direction.

Set realistic and achievable goals

While it's essential to challenge yourself, make sure your goals are realistic and attainable. Setting overly ambitious goals can lead to frustration and demotivation. Consider your current fitness level, previous running experience, and available time for training when setting your goals.

I actually like to set 3 goals. One that I'd be happy with. One I'd be excited to get. One I'd be totally jazzed if I got it. All within reason, naturally. For example, I'd be happy with an 8 minute mile. Really happy with a 7:45. Totally pumped if I ran a 7:30. All would be very reasonable given the amount of time you have to train.

Use the SMART framework

Apply the SMART (Specific, Measurable, Attainable, Relevant, Time-bound) framework to your running goals. Make sure they are specific, measurable, within reach, relevant to your overall objectives, and set a deadline for achieving them. For example, "I will run a 10K race in under 50 minutes within the next three months."

Break goals into smaller milestones

Divide your long-term running goals into smaller, manageable milestones. Achieving these milestones along the way provides a sense of accomplishment and helps maintain motivation. For instance, if your goal is to run a marathon, set smaller goals of completing a 10K, a half marathon, and so on.

By doing this, you get that sense of accomplishment along the way which keeps you motivated.

Focus on process-oriented goals

While outcome goals (such as winning a race) are important, it's crucial to also set process-oriented goals. These goals focus on the actions and behaviors that lead to success. For example, committing to a specific number of training sessions per week or improving your running form can be process-oriented goals.

Monitor and track progress 

Keep a record of your running sessions, times, distances, and any other relevant data. Regularly review your progress to stay motivated and assess whether adjustments are needed. Tracking your progress can also help identify patterns, strengths, and areas for improvement.

I used to use a journal book. Then I switched to excel. My Fitbit now captures everything and I'm sure you've heard of Strava! Click here for some great journals at Amazon.com

Be flexible and adapt 

Recognize that circumstances may change, and it's okay to modify your goals when necessary. Life events, injuries, or unexpected setbacks can impact your progress. Adaptation and flexibility are key to maintaining motivation and continuing to make progress.

Share your goals

Consider sharing your running goals with a supportive friend, running group, or coach. Verbalizing your goals to others can increase accountability and provide a support system. Others can offer encouragement, guidance, and motivation along the way. Social media is a great way to do this too. You can't let your followers down. Plus, it gives you content to post. 

Remember, goal setting is a dynamic process. Regularly reassess your goals, make adjustments as needed, and celebrate your achievements along the way. Enjoy the journey and focus on the progress you're making in your running endeavors.

Running for Longevity

Did you know that running can help you live longer? According to a study published in the British Journal of Sports Medicine, running can help reduce your risk of premature death by up to 27%.

Running can also help improve your overall health, which can contribute to a longer, healthier life. In addition, running has been shown to reduce your risk of many chronic diseases, including diabetes, cancer, and heart disease.

As a running coach, I can help you develop a training plan that is designed to help you improve your overall health and longevity. Let's work together to help you achieve your goals and live a longer, healthier life.

The Benefits of Running for Weight Loss

The Benefits of Running for Weight Loss

Are you looking to lose weight? Running can be a great way to achieve your weight loss goals. According to the American Council on Exercise, running burns more calories per minute than many other forms of exercise, making it a great way to burn fat and lose weight.

Running can also help increase your metabolism, which can help you burn more calories even when you're not exercising. Plus, running can help you build lean muscle, which can further improve your body composition. But, here's the thing...not all running is the same. This is where I probably upset a lot of runners and even some fitness coaches...

Going out for a long run, or an easy run like most people do will help you lose weight. To a point. Eventually, you'll plateau.However, if you really want to see that afterburn effect mentioned above you really need to add speedwork to your training plan. 

Speedwork is running's version of a HIIT workout (High Intensity Intervals).  In addition to speedwork, hill sprints will build muscle giving you that afterburn effect as well. Look at your average 5K runner and even average marathoners. You see a lot of people with some extra weight. Please don't get me wrong. They are exercising and doing great. I don't want to take anything away from them or their efforts. With that said, I would be willing to bet, that the runners that are slimmer are the ones that have speedwork and hill sprints as part of their training plan. 

As a running coach, I can help you develop a personalized running plan that is designed to help you achieve your weight loss goals. Let's work together to create a plan that works for you.

Next week, we’ll wrap up our series by examining how running can help you live longer.

Running for Heart Health

 

Did you know that running can also improve your heart health? Of course you did. Running is probably the OG cardio workout. But just in case, according to the American Heart Association, running can lower your risk of heart disease, stroke, and other cardiovascular conditions.

Running is a form of aerobic exercise that can be beneficial for your heart in several ways. When you run, your heart rate increases, which helps to improve cardiovascular fitness and strengthen the heart muscle. Here are some specific ways running can benefit your heart:

1. Increases heart strength: Running makes the heart work harder, which over time can strengthen the heart muscle and make it more efficient at pumping blood throughout the body.

2. Improves blood circulation: Running can help to improve blood circulation, which can reduce the risk of developing heart disease. Regular exercise can also help to lower blood pressure and cholesterol levels, which are both risk factors for heart disease.

3. Promotes healthy weight: Running can help you to maintain a healthy weight, which is important for heart health. Excess body weight puts added stress on the heart and increases the risk of developing heart disease.

4. Reduces stress: Regular exercise, including running, can help to reduce stress levels, which can have a positive impact on heart health. High levels of stress can increase the risk of heart disease.

Overall, running is an excellent form of exercise for improving heart health. However, if you have any underlying health conditions or concerns, it's always best to speak with your doctor before starting a new exercise routine. 

As a running coach, I can help you develop a training plan that is tailored to your heart health goals. Whether you are looking to lower your blood pressure or improve your overall cardiovascular fitness, I can help you achieve your goals.

Next week, we’ll look into how running can help with weight loss.

The Mental Health Benefits of Running

Over the next 4 weeks, we’ll look at some of the different ways that running can help you in life. These will include mental benefits, heart health, weight management and longevity.

Did you know that running is not only good for your physical health, but also your mental health? Studies have shown that running can help reduce symptoms of depression and anxiety, as well as improve overall mood and self-esteem.

According to a study published in the Journal of Psychiatric Research, running for just 30 minutes a day can be as effective as medication in reducing symptoms of depression. Additionally, running releases endorphins, which can help improve your mood and reduce feelings of stress and anxiety.

Personally, I grew up in a hostile environment at home and running was my only way of keeping sane. I would channel all my anxiety, frustration, anger and resentment into my runs. I honestly don't know what I would have done without Track and Cross Country to help me during those dark times. 

What about things like ADHD? Yes, running can help with ADHD by reducing symptoms such as hyperactivity, impulsivity, and inattention. Exercise, including running, has been shown to improve executive function and cognitive performance in individuals with ADHD.

One study conducted by the University of Illinois found that just 20 minutes of exercise improved attention and reading comprehension in children with ADHD. Another study by the University of Georgia found that exercise, including running, improved working memory and cognitive flexibility in young adults with ADHD.

As a running coach, I can help you develop a personalized running plan that not only improves your physical health, but also helps you reap the mental health benefits of running. Let's get started today!

Next week, we’ll look into how running can help keep your heart healthy.

If you'd like to learn more about running and ADHD, here are the articles referenced above:

Gapin, J. I., Etnier, J. L., & Cauraugh, J. H. (2011). The effects of physical activity on attention deficit hyperactivity disorder symptoms: the evidence. Preventive medicine, 52, S70-S74. doi: 10.1016/j.ypmed.2011.01.022

Medcalf, R., & Michie, P. T. (2015). The effect of acute aerobic exercise on cognition and EEG in children with ADHD. Medicine and Science in Sports and Exercise, 47(3), 559-567. doi: 10.1249/MSS.0000000000000436

Ratey, J. J., & Loehr, J. E. (2011). The positive impact of physical activity on cognition during adulthood: a review of underlying mechanisms, evidence and recommendations. Reviews in the Neurosciences, 22(2), 171-185. doi: 10.1515/RNS.2011.017

The Benefits of Speedwork

 Whether you're training for your first 5K or looking to set a new personal record, incorporating speedwork into your training can help you reach your goals. Speedwork includes a variety of different types of workouts, including intervals, repeats, Fartleks, and hills. In this newsletter, we'll explore the benefits of each of these types of workouts and how you can incorporate them into your training plan.

Intervals

Intervals involve running at a high intensity for a short period of time, followed by a period of rest or lower intensity running. For example, you might run at a near-maximum effort for 30 seconds, then jog or walk for 60 seconds to recover before repeating the interval. Intervals are an excellent way to improve your speed and cardiovascular fitness. They also help you learn how to pace yourself and push through fatigue.

Repeats

Repeats are similar to intervals but involve running at a consistent pace for a longer period of time. For example, you might run one mile at a high intensity, followed by a period of rest, and then repeat the mile at the same pace. Repeats are great for building endurance and improving your ability to maintain a consistent pace.

Fartleks

Fartleks are a type of interval training that involves running at a high intensity for a random amount of time, followed by a period of rest or lower intensity running. For example, you might run hard for one minute, then jog for 30 seconds before repeating the cycle. You can also run hard to a distant tree or fence post. "Fartlek" is a Swedish word meaning "Speed Play", so just have fun with it. Fartleks are great for improving your ability to change pace and respond to different running conditions, such as hills or windy conditions.

Hills

Hill workouts involve running up and down hills at a high intensity. Hill workouts help to improve your strength, endurance, and speed. Running uphill is particularly challenging and can help to improve your running form and leg strength. Running downhill can also be beneficial, as it requires good balance and coordination.

Incorporating Speedwork into your Training Plan

If you're new to speedwork, it's important to start slowly and gradually build up your intensity and duration. Personally, if you're new to running, I'd like to see you build your mileage base for 4-6 weeks before adding in speed work. Start with shorter intervals or repeats and gradually increase the length and intensity of your workouts as you become more comfortable. It's also important to include rest and recovery days in your training plan to allow your body to recover and adapt to the increased stress.

Another benefit of speed work is that it's essentially a HIIT workout. High Intensity Interval Training has been shown to increase metabolism for 24 hours or more! This means you're burning calories at a higher rate just sitting around after your workout.

In conclusion, incorporating speedwork into your training plan can help you improve your speed, endurance, and overall fitness. Intervals, repeats, Fartleks, and hill workouts all offer different benefits and can be tailored to your individual goals and fitness level. Remember to start slowly and gradually build up your intensity, and always listen to your body to avoid injury. Happy running!

The Benefits of Long Runs

In my last post, I discussed the benefits of easy runs and how they can benefit your running. Today, I want to talk about long runs and why they are essential for building endurance and preparing for races or long-distance events.

Long Runs

Long runs are longer than your average easy run and are typically done at a slower pace, ideally conversation pace. Typically, a run of 45 minutes or longer is considered a "long run" for the average new runner. However, for higher mileage, more experienced runners, you may be looking at 60-90 minutes or more. 

Here are some of the benefits of long runs:

1. Build endurance: Long runs are essential for building endurance and preparing your body for the demands of long-distance running. By gradually increasing your long run distance each week, you will develop the stamina needed to run longer distances without getting tired. General advice, if you search google, is to increase mileage 5-10% each week. However, my advice is to increase mileage by 5-10% each week for two or three weeks and then cut back for a week. Then proceed to start increasing again for a few weeks. 

2. Improve fat burning: Long runs help to improve your body's ability to use fat as fuel, which is important for endurance running. By running longer distances, your body is forced to rely more on fat for energy, which conserves glycogen stores and delays fatigue.

3. Increasing mental toughness: Long runs are mentally challenging, and completing them can give you a sense of accomplishment and confidence. Running for a long time can also help you learn to cope with discomfort and fatigue, which is important for endurance events.

4. Enhancing recovery: Long runs help to flush out waste products and bring oxygen-rich blood to your muscles, which speeds up your recovery and reduces the risk of injury. Running at a slower pace during long runs also helps to promote active recovery, which can reduce muscle soreness and stiffness.

5. Preparing for races: Long runs are an essential part of any race preparation plan, particularly for half marathons, marathons, and ultra-marathons. By gradually increasing your long run distance, you will build the physical and mental endurance needed to complete these longer races.
   
   Next week, we will look at the importance of speed work. It's not just about getting faster...
   
   

   If you need any running gear, please consider using my Amazon link for great deals on Running Gear 

The Benefits of Running Easy

In my last post, I introduced the different types of runs and discussed the importance of easy runs in your running program. Today, I want to dive deeper into the benefits of easy runs.

Easy runs are characterized by a comfortable pace that allows you to maintain a steady effort without getting too tired. These runs are essential for building a strong aerobic base and preventing injury. 

These easy runs will be the majority of your workouts and are typically performed every other day. 

The benefits of easy runs

Build aerobic fitness

Easy runs help to build your aerobic fitness, which is the foundation of all running. When you run at an easy pace, your body learns to use oxygen more efficiently, which improves your endurance and makes it easier to run longer distances.

Improve recovery

Easy runs help to flush out waste products and bring oxygen-rich blood to your muscles, which speeds up your recovery and reduces the risk of injury.

Develop running economy

Running at an easy pace helps to improve your running economy, which means you use less energy to maintain a certain pace. This translates into faster running and more efficient running form.

Reduce stress

Running at an easy pace is a low-stress activity that can help to reduce stress levels and improve your mental health.

In the next post, I'll discuss long runs and how they can benefit your running. Keep an eye out for it!

Happy running!

The Types of Runs to Include in your Training Plan

Running is a great way to improve overall fitness, cardiovascular health, and mental well-being. Whether you are a seasoned runner or a beginner, including different types of runs into your running plan can help you to reach your fitness goals while keeping you motivated and challenged. In this post, I'll explain the different types of runs to incorporate into your running plan, including easy runs, long runs, and speed work which includes intervals, repeats, and hills.

Easy Runs

Easy runs, also known as recovery runs or maintenance runs, are typically done at a comfortable pace where you can hold a conversation. The purpose of easy runs is to aid in recovery from harder workouts, maintain fitness, and build endurance. These runs should make up the majority of your weekly mileage and are crucial for injury prevention.

Long Runs

Long runs are an essential part of any training plan, particularly for runners preparing for races. The purpose of long runs is to build endurance and improve the body's ability to burn fat as a source of energy. These runs are usually done at a slower pace than other runs and are typically the longest run of the week. Gradually increasing the distance of your long runs is essential for building endurance and preparing for longer races.

Speed Work

Speed work involves running at a faster pace than your usual pace, and it can help improve your running performance by building strength and speed. There are several types of speed work, including intervals, repeats, and hill repeats.

Intervals

Intervals involve running at a high intensity for a set amount of time, followed by a period of recovery. This type of workout can help increase your speed and endurance, and it can be done on a track or flat surface.

Repeats

Repeats involve running a set distance at a high intensity and then recovering for a set amount of time before repeating the process. This type of workout can help improve your speed and endurance and can be done on a track or a flat surface.

Hill Repeats

Hill repeats involve running up a hill at a high intensity and then jogging or walking back down to recover. This type of workout can help build leg strength and improve your ability to run uphill.

Incorporating speed work into your training plan should be done gradually to avoid injury, and it is recommended that beginners start with shorter intervals or repeats.

In conclusion, incorporating a variety of runs into your training plan is crucial for achieving your running goals while minimizing the risk of injury. Easy runs and long runs should make up the majority of your weekly mileage, while speed work can be added to improve your running performance gradually. By incorporating these different types of runs into your training plan, you can make running more enjoyable, challenging, and effective.