Your body uses carbs for energy and protein to rebuild muscle. After a run, you need to refuel with both. For optimal recovery, refuel as soon as possible, ideally within 2 hours. Oyster Po Boy in Washington DC 😋😋😋 The typical recommended ratio is 3:1 or 4:1 carb to protein but based on a recent …
Tag: Training
What is specificity?
If you want to get good at any skill, you have to practice it. For running, specificity is simply the notion that your training should be tailored to the activity you are training for in order to challenge your body in ways that will help you build toward your goal. Running makes you a better …
What are strides and why should you do them?
The first time I did strides was when I raced a 5k with my coach. We did a warm-up together and I basically just copied what he was doing. We did a 2k jog and then did 4 sets of strides before heading to the start line. At the time, I had no idea what …
Continue reading What are strides and why should you do them?
Hills are good for you!
If you are someone who avoids hills like the plague, take a deep breathe and repeat after me... "Hills are good for me." "Hills are speedwork in disguise."Frank Shorter, winner of the 1972 Olympic marathon Back in the day, our runcrew leader used to make us run a "4x4+1" hills workout. It consisted of running …
Why should you do tempo runs?
Outside the world of running, the word tempo is usually associated with music. It's the speed at which a piece of music is meant to be played. Before metronomes, Italian composers would indicate the speed with words like: largo (slow, 40-60 bpm), andante (at a walking pace, 76-108 ), allegro (heartbeat tempo, 120-168 bpm), and presto (very fast, …
Why is it so hard to run easy?
One of my athletes inspired this post this week. Her name rhymes with Fahra. 😝 Polarized training is a pretty established concept in the world of endurance sport. It's when you do >80% of your training at low-intensity and up to 20% at high-intensity. Many studies have found that this approach delivers a greater performance …
What the heck is a fartlek?
Let's just get the elephant out of the room. A fartlek has nothing to do with passing gas. Aren't you glad I cleared the air? 😂🤣 #punintended Fartlek is a Swedish term meaning "speed play". It's a type of speed workout that can easily be incorporated into any runner's training plan. Why should you do …
How to build your own training plan
When I started training for my first marathon, I searched online for a training plan. I found a few free plans but none of them really fit my schedule. At the time, I was running 4 times a week with a couple of different groups on specific days with specific distances so I wanted something …
Consistency is key
To be a runner, you have to run. To be a good runner, you have to run consistently. Consistency is often easier said than done because it requires making a decision to commit to your goal every.single.day. It doesn't matter what you did or didn't do yesterday, the only thing that matters is what you …
The 1% Investment
By investing just 1% of your time to exercising, you will have a longer life expectancy.
joysofrunning 