Run University

Running Doubles

I have been blaming my homework load for the reasons as to why I haven’t been consistently running for that past few weeks. Three days on, ten days on, five days on, four days off…you get the picture. I’m going to own up to it, I haven’t been managing my time very well, and its time to get back on track. Yesterday I decided to go for a nice four mile run: it felt great, but it was a little much for the foot I had surgery on. To help my foot build its endurance and strength up, I ‘ve decided to go down to 2-3 miles and try to stay away from pounding the pavement. Later that evening I biked to a local park and ran half an hour in the grass. Oh my God, I miss doubles!

Doubles are running twice a day: in the morning and the evening. The key to doubles is making sure that one of these runs is always easier than the other and that you do not do two workout runs. Have a workout paired with a nice aerobic run, or two aerobic runs. Secondly, make sure to space out a recovery. Generally speaking, I suggest a five hour rest in between the two runs; the higher the mileage per week, the more the rest in between.

The idea of running twice a day is that a runner can fit in two good workouts- rest is essential for this- as well as getting into shape twice as fast. Avoid three runs a day.

Looking for more help? Check out this article from runners world:

http://www.runnersworld.com/article/0,7120,s6-238-267—13199-0,00.html

Comments?

Trouble with maintaining your speed throughout a race? For a 5k make sure you are training at least two miles more than the race itself. You will have the confidence of being able to finish the distance as well as the stamina. 

More speed workouts to follow :)

(via begikodienorastis-deactivated20)

Jim Taylor, Ph.D

(Source: http)

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. 

(Source: lanalavie, via craptaincook)

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?

After Aerobic runs add cool-down sprints to part of your post-run recovery. Sprints are helpful for conditioning yourself for race finishes, increase endurance, and shorten recovery times which is beneficial between interval or repeat sets. 

“Six sessions of 30 second, all-out sprints over a two week period resulted in a doubling of endurance time to exhaustion and an impressive increase in muscle oxidative potential.”

Nike Running:

Many new runners do the same run every day, which is great for getting in the habit of exercise, but a more structured approach will help you improve more safely and effectively. Our 5K training plan is a great starting point. Check it out here:http://gonike.me/6033Rv8t

Don’t give up, don’t give in. Even when you are injured cross train, because getting back into exercising is hard to do when you see it as another risk for injury. 

Evaluate workouts alongside weather conditions. When it’s oppressively hot or freezing cold outside, the likelihood of a less-than-stellar performance is higher. Don’t panic: #makeitcount and focus instead on just getting the work in. Nothing spectacular, but a good solid day. Remind yourself that if you’re doing your workouts, you’ll get to your running goals. -NIKE