6th July 2012
Whether you regularly rip through mile repeats or you're new to speedwork, you probably pay more attention to the time, pace, and effort of the hard work than you do to the rest in between. But recovery intervals are just as critical to performing your best. Rush or drag out this period, and you might not reap the intended benefits of your session, says Mindy Solkin, owner and head coach of the The Running Center in New York City. How you rest is up to you—walk, stretch, or jog, just don't sit down, as blood can pool in your legs and turn them to lead. "I often tell people they should do what's comfortable," says Jeff Gaudette, head coach at RunnersConnect in Boston. "What you do during the rest period isn't going to have as dramatic an effect as the length of the rest." Before your next speed session, determine whether your downtime should be short, medium, or long.
SHORT REST: 30 TO 90 SECONDS
Short recovery intervals keep the intensity of the workout elevated, teaching you to run through fatigue. Your body gets more efficient at clearing the lactic acid that causes muscles to burn, so you can run harder or longer, says Joe McConkey, M.S., a coach at the Boston Running Center. Because the intervals are so short, your breathing will be heavy and your heart rate will remain high throughout, says Sean Coster, a coach and exercise physiologist in Portland, Oregon.
USE IT: To build speed and stamina. Total newbies can build endurance by running easy for one minute, resting for one minute for up to 30 minutes. Novice runners can alternate five to 10 sets of one minute hard running with one minute jogging or incorporate short rests into a fartlek workout. Advanced runners targeting 5-Ks or 10-Ks can do hard repeats of 400 to 800 meters with short rests in between.
MEDIUM REST: TWO TO FOUR MINUTES
Stopping short of complete recovery teaches your body to sustain its lactate threshold longer. In other words, it helps you build stamina, so you're more comfortable running at goal pace, says Solkin. At the end of the rest, you'll feel 80 to 90 percent recovered, as if you were in the middle of an easy run, says Gaudette.
USE IT: To improve endurance at race pace. Advanced beginners may run two or three quarter-mile repeats at a comfortably hard pace with four minutes rest, says Solkin. Runners racing 5-Ks and 10-Ks should take medium breaks during 800-to 1000-meter repeats. Half and full marathoners can use them to break up long tempos into two-or three-mile segments. "You can stay on the road longer and simulate your race without doing the complete effort," Gaudette says.
LONG REST: FOUR TO 10 MINUTES
Extended rest allows your heart and breathing rate to return to resting levels, which helps you attack the next repeat with the same effort you ran the previous one, thereby ensuring a quality workout, says Solkin. The extended downtime should leave you refreshed, and without the fatigue that contributes to poor form and injury, she says. You should feel 100-percent recovered and ready to go.
USE IT: To build speed and running economy [the ability to comfortably handle faster paces] or to boost aerobic capacity. For speed, pair long rest with two to three minutes [or a quarter-mile] of hard running. Jog between longer repeats of 1.5 to three miles to build volume. "What would only be a four-mile workout of intervals, rest, warmup, and cooldown can turn into eight miles," says Solkin.
RUN better: If you jog during rest periods, keep the pace super slow. Depending on the length of your repeat, you may end up jogging half the distance.
By Cindy Kuzma Runner's World
Showing posts with label London marathon 2013. Show all posts
Showing posts with label London marathon 2013. Show all posts
Rev up your warmup to prep your body for hard efforts.
3rd July 2012
You know the feeling. It's the first repeat of an interval workout, you're breathing like a steam engine, and your legs feel like they're caught in quicksand. But you also know the second interval will feel a little better, and by the third, you will have settled into a rhythm. It's called the priming effect—as your body adapts to the physiological demands of running hard, the effort feels easier. Learn to prime your body during your warmup instead of the first repeat, and you'll run the entire speed session—or entire race—at your best effort.
When you first start running hard, your muscles immediately demand more oxygen. The rest of your body tries to respond with a higher breathing and heart rate, dilated blood vessels, and metabolic changes within the muscles that all speed the delivery of oxygen. But by the time these systems have ramped up, your oxygen-starved muscles have already dipped into anaerobic energy reserves (this is when you get that quicksand feeling). However, if you include a few minutes of strategic hard running as part of your warmup, you will bring your oxygen delivery system up to maximum efficiency while still allowing enough time for your anaerobic energy reserves to recover before the start of your repeats or race. In other words, here's how to get those demoralizing first-mile blahs out of the way during your warmup—not during your workout.
MAKE IT HARD
To trigger the priming effect, you need to exceed your lactate threshold, which corresponds roughly to half-marathon pace, for at least a few minutes. Legendary coach Jack Daniels, Ph.D., suggests two to three minutes at 10-K pace. World record holder in the mile Hicham El Guerrouj would perform several 200-meter repeats close to mile race pace, jogging back to the start for recovery.
PERSONALIZE IT
University of Alabama researchers recently studied three different warmup routines for swimmers. On average, the longest warmup produced the best performance—but results varied widely among the individual swimmers. In fact, half the swimmers swam slower when they tried the "best" warmup protocol. The takeaway is that what's best for the average runner may not be best for you. Experiment with the length, intensity, and timing of your priming surge until you find a combination that works.
TIME IT RIGHT
Aim to finish your priming about 10 minutes before the start of the race. You don't have to get it exactly right; the effect lasts for up to 45 minutes, says British exercise physiologist Mark Burnley, Ph.D. A shorter break between priming and racing won't hurt either. Logistics at the start of a big event can be complicated, so be flexible, and don't fret if you have to adjust on the fly.
Ready to Go
The shorter and faster the race, the more important priming becomes
PRIME FOR IT:
Mile: 2 x 400 meters at 5-K pace; 1:00 rest
5-K: 2:00 to 3:00 at 10-K pace
10-K: 4:00 starting at marathon pace and steadily accelerating to finish a bit faster than half-marathon pace
Half-marathon and longer: Skip it. For longer races, starting with full glycogen stores is more important than oxygen delivery.
By Alex Hutchinson Runner's World
You know the feeling. It's the first repeat of an interval workout, you're breathing like a steam engine, and your legs feel like they're caught in quicksand. But you also know the second interval will feel a little better, and by the third, you will have settled into a rhythm. It's called the priming effect—as your body adapts to the physiological demands of running hard, the effort feels easier. Learn to prime your body during your warmup instead of the first repeat, and you'll run the entire speed session—or entire race—at your best effort.
When you first start running hard, your muscles immediately demand more oxygen. The rest of your body tries to respond with a higher breathing and heart rate, dilated blood vessels, and metabolic changes within the muscles that all speed the delivery of oxygen. But by the time these systems have ramped up, your oxygen-starved muscles have already dipped into anaerobic energy reserves (this is when you get that quicksand feeling). However, if you include a few minutes of strategic hard running as part of your warmup, you will bring your oxygen delivery system up to maximum efficiency while still allowing enough time for your anaerobic energy reserves to recover before the start of your repeats or race. In other words, here's how to get those demoralizing first-mile blahs out of the way during your warmup—not during your workout.
MAKE IT HARD
To trigger the priming effect, you need to exceed your lactate threshold, which corresponds roughly to half-marathon pace, for at least a few minutes. Legendary coach Jack Daniels, Ph.D., suggests two to three minutes at 10-K pace. World record holder in the mile Hicham El Guerrouj would perform several 200-meter repeats close to mile race pace, jogging back to the start for recovery.
PERSONALIZE IT
University of Alabama researchers recently studied three different warmup routines for swimmers. On average, the longest warmup produced the best performance—but results varied widely among the individual swimmers. In fact, half the swimmers swam slower when they tried the "best" warmup protocol. The takeaway is that what's best for the average runner may not be best for you. Experiment with the length, intensity, and timing of your priming surge until you find a combination that works.
TIME IT RIGHT
Aim to finish your priming about 10 minutes before the start of the race. You don't have to get it exactly right; the effect lasts for up to 45 minutes, says British exercise physiologist Mark Burnley, Ph.D. A shorter break between priming and racing won't hurt either. Logistics at the start of a big event can be complicated, so be flexible, and don't fret if you have to adjust on the fly.
Ready to Go
The shorter and faster the race, the more important priming becomes
PRIME FOR IT:
Mile: 2 x 400 meters at 5-K pace; 1:00 rest
5-K: 2:00 to 3:00 at 10-K pace
10-K: 4:00 starting at marathon pace and steadily accelerating to finish a bit faster than half-marathon pace
Half-marathon and longer: Skip it. For longer races, starting with full glycogen stores is more important than oxygen delivery.
By Alex Hutchinson Runner's World
Hit your speed and fitness goals even when you can't run as much as you'd like.
29th June 2012
Ah, summer: Humidity slows you down, vacations disrupt your schedule, and the call of the barbecue proves irresistible. It can be tough for a runner to stay on track. But those distractions can be a great excuse to streamline your schedule and start accomplishing more by running less. "People are surprised to find out that improving their running doesn't necessarily mean committing more time," says Mike Smith, a Flagstaff, Arizona, coach who works with runners of all levels through the Run S.M.A.R.T. Project. It simply means maximizing each minute and every mile. Here's how to take a minimalist's approach to achieving your goal to run fast, run far—or run yourself into a routine.
Read more
Article by Cindy Kuzma - Runner's World
Ah, summer: Humidity slows you down, vacations disrupt your schedule, and the call of the barbecue proves irresistible. It can be tough for a runner to stay on track. But those distractions can be a great excuse to streamline your schedule and start accomplishing more by running less. "People are surprised to find out that improving their running doesn't necessarily mean committing more time," says Mike Smith, a Flagstaff, Arizona, coach who works with runners of all levels through the Run S.M.A.R.T. Project. It simply means maximizing each minute and every mile. Here's how to take a minimalist's approach to achieving your goal to run fast, run far—or run yourself into a routine.
Read more
Article by Cindy Kuzma - Runner's World
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