how to improve running

Why I Use “The Truth About Six Pack Abs” as a Way to Improve Running

Truth About Six Pack Abs Helped Me Be a Faster Runner

I was able to improve my running time using a method that was not supposed to be about running. In fact, it was about getting in better shape, losing fat, and eating better.

However, the benefits were that I was able to actually be faster at my 10K time.

Caveat – the program I link to in this post is to an affiliate program. I bought it with the purpose of leaning out, learning how to eat better and lift weights. It was not supposed to be about supplementing my running training but it ended up working really well.  Find out more here.

What is Truth About Six Pack Abs?

Truth About About Six Pack Abs is the number one selling fitness and nutrition product available on Clickbank.  From the title it is easy to figure out what the program is about – losing belly fat to look and feel better.

It can seem “sale-sy” when you read the sales copy.  However, when I read about the author on Tim Ferris’s Four Hour Work Week blog and the fact that he had sold over 500,000 copies I figured it had to be at least somewhat legitimate to sell that much.

Basically, the program provides the reader with the following things:

  • Exercise suggestions that are easy to follow (which can easily be incorporated into a running program)
  • Information about which foods to avoid
  • Simple ways to increase daily movement of the body to burn more calories
  • Loads of foods that will increase your body’s potential to lose weight faster
  • Suggested food intake schedules
  • Targeted information about getting your mid-section in shape

Why I Used the Program

People who are new to running often think that their belly fat will magically disappear.  However, as a long-time runner I know that I can run all the miles in the world and still manage to keep a bit of a belly.

I had been looking for a solution to my stomach fat problems for a while and knew that it was a matter of calories in/calories out.

That was not working because it lacked structure.  Left to my own devices I will eat too much and even the wrong foods.  Running is not an excuse to eat whatever you want, whenever you want.

I knew that I needed to do something different and this ebook was going to be that something different.

I bought the program out of interest more than anything.  However, when I read it there was actually some very good organization and it provided the structure and tools I needed to do two things:

  1. Tell me exactly how to eat in order to minimize stomach fat
  2. Tell me exactly how to work out to maximize calorie burn and lose fat

This is exactly how Truth About Six Pack Abs is structured.  From that point on I was committed to sticking to the Truth About Six Pack Abs to see how I could benefit from it, while still running.

The Benefits of the Program to My Body

It took about 1-week to go through the program and to get comfortable with the system.  There is a lot of detail in there which was interesting to read.

However, the book is presented in easy to follow “rules” and hints that can be easily followed.  For example, the author tells you exactly how to eat, how much to eat, and when to eat.  He covers which nutrients provide the best benefit and when to eat them.

My weight went from 161 pounds to 149 pounds in 4 weeks.  I was much leaner, meaning that it was fat that was disappearing.

I also got stronger.  My bench press went from 135 pounds for 10 reps to 190 pounds for 10 reps 4 weeks later.  The beauty of this is that I was actually seeing some pretty good muscle gain and it showed all over.

Why the Program Improved My Running

Again, I did not buy this with the intention of improving my running speed.  It was pure vanity and to try to lose fat around my stomach.

However, at the end of the 4 week period my 10-K time went from 45:34 down to 43:23 at the lowest.  It was not a one off as all my runs prior to the weight loss was around the 45 minute mark and after it was between 43:23 and 44:00.

I did nothing different with my training.  I was not focusing on speed or extra miles during this period.  I was just running to maintain my status quo.

The reason my running time improved was for two reasons:

  1. I weighed less!  I did not have to move that extra mass around and had more energy to run quicker.
  2. I was stronger!  The weight program and eating protocol made me stronger and being in better shape meant I could run more efficiently and with more power.

Summary and Recommendation

Considering this is a running blog, I resisted actually posting this blog.  I did not want to appear to be just trying to pitch a product.

However, given that I have used this weight loss and nutrition system successfully I can comfortably recommend to my readers that it is worth the money.

The power is in the system – this tells you exactly what to do and when to do it.  That took the guesswork out of it for me.  I need structure and I got it with the Truth About Six Pack Abs.

You can get your copy of the program by following this link.

 

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Posted by The Running Guy - June 13, 2012 at 9:09 pm

Categories: Fitness, how to improve running, how to improve running time, Improve Your Running, Nutrition, Weight Loss   Tags: , ,

10 Ways To Improve Your Run Time Without Extra Miles

For years I believed the only way to improve as a distance runner was to run faster, maybe longer, or some combination of both. I’ve sat back and watched the world’s elite runners spend an entire year of unimaginable high volume, high intensity training, just to shave fractions of a second off of their mile or 1500 meter time.

Fortunately, it doesn’t take that much effort for us mortals to improve. In fact, it may be possible for you to become significantly faster without having to do any more distance than you are already doing! Sound too good to be true? Here’s how!

1. Improve your running efficiency: If you are like most runners, you probably over stride and land hard on your heels. Try shortening your stride so your foot strikes a more of a glancing blow beneath your hips. Decreasing foot contact time with the ground makes you feel lighter on your feet and a smoother runner.

2. Increase your stride rate. Quicker leg turnover is necessary to compensate for your new, shorter stride length. Good runners take about 180 steps per minute, or 90 in 30 seconds. Count your number of strides for 30 seconds and try to hit 90 consistently.

3. Add some intensity to just one workout per week. Five or 6 intervals for 2 or 3 minutes at your 5 K pace ought to do it. Ideally this workout is done on a 400 meter track so you can time your intervals and monitor your progress; however you can also just use a watch and a flat stretch of road. Four to six of these workouts should be enough to make a difference in your 5K time.

4. Finish one of your usual easy runs with 4 or 5 striders. Striders are 50-75 meters run at your 5K pace that keep your leg muscles accustomed to faster turnover. Save this one for 2 or 3 days after your short interval workout.

5. Add a spin class, bike some hills, or climb some stairs once or twice a week, especially if your muscles are tired from running. These non-running workouts will boost your level of fitness and may add enough extra leg strength to make a difference in your running times. (Note: The Running Guy recommends the Airdyne exercise bike as the best option for cross-training.

6. Get in the habit of stretching key muscle groups, especially as you get older. The evidence is scare that stretching improves running, however as a runner you should stretch hamstrings, calf, gluts, and hip flexors almost daily to ensure good range of motion in your hips.

7. Lose weight if you need it! Extra body fat is like carrying lead in your pockets- it slows you down. Dropping just 2 or 3 pounds of body fat (not water!) by improving your eating habits will make a huge difference in your ability to run. Eliminate just one 12 oz soda or dessert per day and expect to lose a pound or 2 in less than a month!

8. Always take an easy day after your interval workout or any long runs you might be doing. Remember, only 1 hard session per week is all you need. Take the day off before running your next 5K so you are good and rested.

9. Try one or two 1-mile time trials in the weeks leading up to your 5K. This will help you understand pace, decrease anxiety, and even improve fitness. You can substitute this test for your usual short interval workout.

10. Fatigue can often be blamed on dehydration. It takes more than 1 day to ensure that you are fully hydrated, so keep that water bottle handy and sip throughout the day, especially before and after workouts.

BONUS: Smokers will notice improvement within days after quitting without doing anything else!

Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him http://www.daveelger.com. He also supports the Okinawa Running Club.

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Posted by The Running Guy - July 19, 2006 at 9:29 pm

Categories: how to improve running, how to improve running time   Tags: ,