Run Faster

Are you running out of time to run? Can you run at least 20 miles per week? Do you want to run faster? If you answered yes to all of these questions, then you are ready to think about more technical training. This work-out schedule is very efficient and will make you improve, but also keep you injury free!!!!

Follow these guidelines: A-B.

A) Start by:
1) Run a timed ½-mile as quickly is possible. This is your FAST PACE.
2) Run a timed long distance run—whichever long distance with which you are comfortable. This is your DISTANCE PACE (avg. per mile).

B) Rules
1) Less is more!!!
2) Run your FAST PACE for as long as you can keep it up, comfortably. For example, start with ¾ mile or 1 mile. This is your work out for the day (after 1 mile warm-up and 1-mile warm down, of course).
3) Repeat #1 3 times during the week.
4) Increase the distance of FAST PACE run when you feel comfortable running this pace at this distance.
5) Run 40-50% of weekly mileage (not counting warm-up or cool-down) at FAST PACE.
6) Run one distance run at DISTANCE PACE to complete the rest of your mileage for the week (50-60%).
7) When you feel COMFORTABLE running 2-3 miles at the FAST PACE, time yourself again on the ½-mile to obtain a new FAST PACE and start over again!!
8) In the beginning (see below), be sure to take a day off in between work-outs to allow your body to adapt. After a week or so, your legs should have more spring, as you will be minimizing the abuse on your legs by removing long, slow runs from your training.

For example, here are 2 work-outs:

Work-out #1 (Beginner)
Day-------->Pace-------->Miles
Sunday----->Fast-------->¾ mile
Monday----->Break------->Break
Tuesday---->Fast-------->¾ mile
Wednesday-->Fast-------->¾ mile
Thursday--->Break------->Break
Friday----->Distance---->2-4 miles
Saturday--->Break------->Break

Work-out #2 (Advanced)
Day-------->Pace-------->Miles
Sunday----->Fast-------->2 miles
Monday----->Fast-------->2 miles
Tuesday---->Fast-------->2 miles
Wednesday-->Fast-------->2 miles
Thursday--->Break------->Break
Friday----->Distance---->8-12 miles
Saturday--->Break------->Break

Good luck and Run Faster!!!

Relaxing Abs

When you run, you want ALL of the muscles that are not directly responsible for running (and breathing of course) to be as relaxed as possible. This includes your abdominals.

Most of the people you see on the covers of most running magazines in America show washboard abs when they run. Their abs are contracted. WRONG!!! Most Kenyans who run appear to have a protruding belly. Their abs are relaxed. CORRECT!

Next time you see a young baby who can walk, you will notice 2 things: 1) He/She will walk on the balls of his/her foot AND 2) Her/his belly will protrude (relaxed abs). Our "must-be thin" culture will teach this baby to suck in its belly and contract its abs!!!! BAD!!! BAD!!! BAD!!!

So, how do you relax your abs?

Not very easily. It takes practice...and muscle control. One must try to first control your abdominals by pushing your belly out and in. If you practice this enough, you will quickly find that the relaxed state is not the sucked in position. Next time you go on a run, try relaxing, moving, or even just changing the position of your abs...eventually you will want to completely relax them. You will find breathing easier and you'll run faster!!! I promise you!

Contracted Abs

Running is a good way to loose weight! Yes, we have all heard that before!

In fact, most issues of Runner's World tell us this fact and to back it up, they usually show someone with skinny, flat washboard abs on the cover.

Being thin and fit is good, however, If your stomach looks like a washboard, you are contracting your abdominals. You should not do this, as your abs should be relaxed and thus your belly should protrude (even if you have no fat near your belly).

Why do people contract their abs??? Most of us are ashamed of our bellies and want to "suck" it in.

CONTRACTING YOUR ABS, while making us look more skinny, DOES 5 THINGS:
A) Forces you to flatten the natural curve of your lower back.
B) Forces you to round your shoulders.
C) Forces you to bend at the waste.
D) Moves your center of mass inward.
E) Makes it impossible for you to breath deeply

And when you run....contracting your abs will make it harder for you to run faster!

Nike Unfree

NikeFree is now on its 7th version of its "free" shoe, which is supposed to be like running barefoot. However, as the versions have progressed, the freedom was suppressed! For example, version 7.0 no longer has a flexible inner arch, most likely to provide more support. Additionally, the heels of each version have progressively gotten higher and higher (i.e. more cushioned). This shoe is pretty much the same as any other Nike shoe.

Though, Nike's 1st version of Nikefree was a far cry from running barefoot, at least it was completely flexible in every direction.

IN SUMMARY: if you want to run barefoot, but feel like you need something around your foot (cold climate, broken glass, etc), I would recommend using Aquasocks. You will save $70.00 and as along as you don't buy them at WalMart, you also won't be supporting sweatshops!

Barefoot Running

Most people think barefoot running is crazy. However, if done correctly, it can improve running form. However, like all training, you must start very slowly. Remember, your body is used to running with cushioned shoes, so in the beginning, you will most likely pound your feet too hard.

Why does barefoot running work?

When you wear shoes, you not only remove most of the stimulation your feet get from the ground, but also minimize the mobility of your feet, locking them into angles which may unnatrually strain many muscles in your legs.

The ground stimulates the many nerves in your feet which simply give the message to your brain: Pick up your feet!! Simply, the more stimulation you feel, the quicker and more efficiently you will pick up your feet. And, as they say, the quicker you pick your feet up, the faster you run. So run barefoot (sometimes)!!