In an ideal world, we would run a new personal record at every race we enter. Peak performance, that’s what we competitive runners train for day in and day out. That luring new PR is what makes us get up in the morning on a rainy day and run hard intervals even if we don’t feel like it. While a performance increase in a straight line is fiction, I will make a case on how to give it your best shot every time. Read more!
Have you ever followed the training program of a running partner, one that really worked for him but it just didn’t yield equally good results for you? That shouldn’t come as a surprise. In fact, there’s no such thing as a ‘perfect training system’ for all runners. Then again, a few tweaks are often all that is needed. In this article, you’ll learn how to tailor your training to your unique genetic make-up. Read more!
Training zones are of major importance in a sport as physical as running. There is a reason why there are numerous tools for measuring the correct intensity, such as GPS watches, heart rate monitors, power meters, or even scales for perceived exhaustion. In this article, we take a closer look at 7 distinctive training zones and its corresponding running workouts for faster race results. Read more!
Stride length is crucial for faster race times. No stride power, no speed. In a comparison of 10K runner’s race results, those who finished fastest often had also the fastest 100m sprint times. While it’s not enough to excel over long-distances with a powerful stride alone, it’s a vital component for faster race results at all endurance events. In this article, you will learn how to improve it. Read more!
Running cadence is an important metric. Although there are individual differences, a high stride rate of around 180+spm/minute for 5K pace and faster is common among elite runners. More importantly, for a given increase in speed, the additional metabolic cost is lower for an increased cadence than for an increased stride length. In this article you will learn how to boost your cadence. Read more!
Masters running – the division into age groups and age-graded performances – has become more competitive in recent years. And those who come out on top are often the ones who slow down the least with progressing age—or don’t seem to slow down at all. Age group records are broken regularly by those who took up running in their 30s. In this article, you will learn how to stay fast beyond age 35. Read more!
Half marathon and marathon races are distances that can’t be completed without regular running training. A significant level of endurance is necessary for events that take more than an hour to complete. What’s more, if you run these events with time goals in mind, you will need more than just endurance. In this article, we explore what it takes to run these long distances faster. Read more!
5K and 10K races typically attract 2 types of runners. For one there is the beginner who uses these distances as a stepping stone to a half-marathon. It doesn’t take a great deal of preparation for a healthy person to “complete” the distance, after all. Then, there is the serious competitor (which I hope you are) who loves the speed and intensity that comes with shorter road races. Read more!
Road races are not limited by top-end speed. A 5K race is run at approximately 60 percent of your 100m dash sprint time, and the marathon at 40 percent. While sprinters rely solely on raw power and technique, middle-distance and especially long-distance runners are mainly limited by their ability to supply the energy required to fuel a sustained effort at moderate intensities. Read more!
Stagnation is the enemy of every competitive runner. Despite pushing the limits of what your body can physically handle, you’re not improving. You believe to have reached your genetic capacity for running. But this is rarely the case in non-professional athletes. In this article, you will learn how to structure your training to trigger further adaptations and consequently faster race results. Read more!