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!
Running economy is a rather boring term in exercise science. Much rather we would like to read about VO2max and lactate threshold, both of which are associated with higher fitness levels. But the reality is, in seasoned runners running economy holds the most potential for continued improvement. In this article, we explore a multitude of training tweaks that help to maximize this factor. Read more!
Lactate threshold workouts are known to deliver immense benefits for half marathon and marathon runners, where fast paces need to be sustained for more than an hour. But even 5K and 10K runners profit from tempo runs, which include wide-ranging adaptations in unison with other types of training runs. In this article, you will discover how to add more variety to your tempo days. Read more!
VO2max workouts are the hardest training sessions to execute and recover from. I myself sometimes experience a thrill, even fear, right before these intense intervals, not unlike stepping into the ring against a superior opponent. Only that this fight is against the ‘will of your body’. But this is exactly what triggers the most potent adaptations, and ultimately, separates you from mid-pack runners. Read more!
We competitive runners are not limited by a lack of motivation. What usually stops us is burnout or injury, whichever comes first. The only antidote to keep up or further improve our performance is to schedule our training with recovery in mind, especially when we are not in our 20s anymore. In this article, I uncover some strategies that keep you on the road to faster race results. Read more!