Run University

Jim Taylor, Ph.D

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DON’T COPY HER ARMS!!!!

Yeah, yeah I get it’s inspirational- whatever. The point is that her arms are high up, shoulders tense, and her arm is about to cross the center of her body. Take a lesson from this “inspirational”, but incorrect gif.

1. Relax your shoulders- this will help to avoid unecessary energy exertion, as well as tense and tight shoulders post-run

2. Your arms need to create a 90 degree angle at all times- this will ensure relaxed arms as well!

3. Don’t cross the center of your body- keep your shoulders straight ahead, and don’t allow your body to twist . 

The idea is minimal exertion…she may look fast, but this girl won’t be able to go the distance. 

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I’m running Jillian!!! I SWEAR!!! 

(Source: skinnylily, via pro-health-pro-fit)

truerunner:

they really need these.. I can’t even list all the times my team has almost been hit by a car. 

Amen to that! 

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(Source: laureskiing, via healthyandhappyandhopeful)

Once I get done with classes and a quick nap :)

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(Source: drop50)

suyeda:

I love that runner’s high. Step after step. Breath after deep breath. Sweat after sweat. It feels incredible to finish that daily run. Some people feel miserable after a run, but compare my high to something to like to do. A dancer after a rehearsal. A sports player after practice. Someone who loves food inhaling that damn delicious meal (also me). It all feels damn good to put in that time and effort into something you enjoy. 

I wanted to apologize to my followers because I haven’t been posting latley. I have been taking time off and cross training since I am on the verge of stress fractures in both feet. If you find yourself in the same boat and you are lucky to be without a cast, take advantage of cross training such as swimming, biking, and anaerobic exercises because they can make you a well-rounded runner when you are well again.

Good Luck!

-Run University 

Questions?

Of all the long-distance workouts progression runs can be one of the most irksome. From my personal expereince I start out slow, work to gradually speed up but by the time I get half-way I’m slower than I was at the beginning, thus defeating the purpose of the workout.

Progression runs are meant to test race endurance as well as help runners improve their speed “gears”. Speed “gears” refers to a runner’s ability to speed up or slow down throughout the course of the race. Being able to “shift” your speed gears determines a race, especially on hilly and/or long courses. 

The solution is to decrease the duration of the run and try the workout on a treadmill where speed can be monitered better. 

For example:

30 Minute Progression

5 min at 6.5 mph

5 min of gradually increasing min by min to 7 mph

10 min of working up to 8 mph

5 min at 8 mph

5 min working up to 8.5 mph or 9 mph

This is just a simple example of how a progression run should look, the idea is to adjust it to your current speeds. The longer part of the run should be gearing from your casual training pace to your race pace and then finally your goal race pace. Treadmills are great for this purpose because you will be consistent. 

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