Interval training is not speed work. So often people refer to interval training as speed work, but by in large, it’s not speed, it’s pace training. If you’re training for a 5k, or even a mile, those repeat four-hundreds are just getting your body accustomed to race pace. True speed training for distance runners should mean working on sprint speed, utilizing distances shorter than two hundred meters (with a full recovery between), so you can fully tap into your fast twitch [...]
Do you want to give running a go, but you’re not sure where to start? Are you worried you might get sore knees or shins? The key is being patient, and taking gradual steps that slowly increase the amount of stress to your body. With this basic guide for beginning runners, you’ll be running a mile without stopping in two weeks. (By the way, we think training for “just one mile” is one of the healthiest ways to train!) [...]
Fifth Avenue Mile: Competition and Community Negotiators are often told to “be hard on the problem, but be soft on the people.” Stated differently, compete to win, but be mindful of your community. Competiveness at its worst destroys community through jealously, cheating, and destructive obsession. Competiveness at its best builds community through teamwork, respect, and shared sacrifice. In my opinion, competition’s negative side is exposed most clearly when priorities are misplaced, when winning becomes the ultimate thing. Knowing my history with the [...]
How do you maintain your hard-earned fitness when you notice an injury looming? Many try to run through the pain, but that can be risky. Instead, look for cross-training alternatives that help you hang on to your fitness, while also easing the load on your legs. While battling chronic shin splints in March, April, and May, I found myself heading to the University of Michigan swimming pool every day to aqua jog (also known as pool running—and no, not how [...]
Are you struggling to find the right eating routine before a race? Do you end up with stomach cramps or (heaven forbid) bowel issues on race day? If you’re not running a marathon, the good thing is you don’t have to worry about fueling during the race, but attention still needs to be paid to race-day food intake, since the faster pace of a shorter race can lead to more stress for our GI tracts to handle. Here are [...]
I run one mile. You read that right. ONE mile. The reason? It’s a long story, but it has to do with loving myself, my body, and my discovering strength. Let me start at the beginning.
1. A good warm-up Most runners don’t get themselves warmed up enough before a race, especially for distances 5k or less. Wear an extra layer of clothing until as close to the race start as possible. Jog lightly for 10-15 minutes, do some high knee and butt kick drills, some dynamic stretching, and 3-5 run throughs (strides) of 70 to 100 meters at goal race pace. You want to time it right so that you have about 3-4 minutes of [...]