Archive for October, 2008

Five Ways to Increase Running Intensity

When you are trying to progressive your runs, it’s not all about increasing speed and time.

Here are Five Ways to Increase Running Intensity

1. Hills. Running hills really targets your glutes and lungs. Hills also make you a stronger runner when you switch back to flat terrain. If you don’t live in a hilly neighbourhood, practice on the treadmill by raising the incline. Start with 2 minutes at an incline of 5.0 and 3 minutes at 1.0

2. Sand. Sand adds resistance and makes you run slower, but ultimately increases speed for normal runs. Sand running targets your hamstrings. You will really see development if you sprint. Just make sure to wear a pair of sneakers, that you don’t mind getting dirty.

3. Off-Road. If you have forests with trails this is a great way to use core stabilizing muscles to keep your balance on uneven terrain. Trails also have hills for added intensity. The dirt paths are easier on the joints, oppose to the impact of running on concrete.

4. A Race. Running a charity race, either a 5, 10 half marathon or marathon distance is a great way to have an intense run. The adrenaline and motivation from other runners will have you feeling an all over workout the next day. My quickest run times are in races!

5. Running Parachute. If you can get over standing out like a sore thumb, running with a parachute strapped to your back is a piece of equipment that can really improve speed and power. Just make sure to practice in a park or at the track. You might be too distracting on the main roads:)

Running is a rewarding way to get and stay in shape. It’s an activity that is easy to start and incredibly affordable. If you have been looking for new ways to progress your running skills, try one of these tips for great running results.

Run For Fun And Fitness!

Kaleena Lawless

Personal Training Specialist

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Posted by The Running Guy - October 19, 2008 at 3:55 am

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A Running Log Will Help Your Training

If you want to track your running progress then you need to record your activities in a daily running log. I have logged my miles regularly over the years and it really helps to look back and see the improvements in your running. A running log is also necessary if you want see how you are progressing with regard to your goals.

If you are going to participate in any road races, especially the longer distances like a marathon, then a logbook is essential to aid you in planning and following your training schedule. This is a proven way to help ensure you are properly prepared for the event.

What to Record

The two most basic parameters are the time you were out and the distance you ran. (If you have a GPS this is a no-brainer). I sometimes just record the time and approximate the distance by dividing by my estimated running pace. If you do know the distance then you can calculate your average pace for the run. This can be useful if you are following a specific training program that requires running at different speeds on different days.

A running log is also useful for recording things like:

– the course you ran,
– type of terrain,
– the weather,
– how you were feeling,
– who you ran with,
– anything else you feel is important.

In fact, your running log can become your daily diary!

Other Items

There are other things important to your running that you might want to record in your log.

– your weekly weight – always good to track this
– your pulse rate – this is an indicator of your general health and fitness. It’s good to track on a weekly basis at least
– running shoes – note the date you bought a new pair, so you will know how old and how many miles usage they get.
– race results – if you are a frequent racer it’s nice to have all your results together for comparison

Injury Prevention

Your running log can help you to monitor injuries by noting any discomfort you might have encountered on a run. If you do get injured it’s well worth looking back over recent weeks to see if anything stands out as the cause. This can be good information for correcting the problem and for helping you to avoid it in the future.

Online Logs

There are dozens of online running logs on the web, and most of them are free. Just type ‘Running Log’ in Google and you will see what I mean. They go from the fairly basic to including things like graphs, training programs and a lot more. The downside of course is you have to be online to record your running details.

Running Logbooks

There are quite a few of these available also. Popular ones include the Nathan running log and The Running Room log. My personal favorite is a customized running logbook from Personal (See the link below). They can produce a logbook with your name and photo on the cover. If you are training for a marathon, you can have a daily training program included, dated for a specific marathon.

Mike has been a runner for many years and has completed 27 marathons. You can get the customized running log mentioned in the article from Personal Running Log. Mike also publishes a marathon training website, with a free in-depth marathon training program for three levels of runner.

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Posted by The Running Guy - October 11, 2008 at 1:30 am

Categories: Training   Tags: