Desiree Davila was a collegiate also-ran who blossomed into an Olympic caliber marathoner–just like 2008 Olympian Brian Sell and 2004 Olympic alternate Trent Briney. All three have been coached by Kevin and Keith Hanson, of the Michigan-based Hansons-Brooks Distance Project. "We don't start with national champions," Kevin Hanson says, "so we have to work smarter." Here are four key concepts the Hansons use to turn mortals into marathon greats.
Monday, July 2, 2012
Tuesday, June 12, 2012
Learn To Run Hills - follow Wharton Performance Model and you'll be able to climb any hill come race day
Some race courses are so flat that bumps in the road are of no concern. Others (the Boston Marathon comes to mind) are legendary for their "heartbreaking" hills. The following tips, which are part of the Wharton Performance Model (see runnersworld.com/wpm for more), will help you climb any hill come race day.
>>Knowing what you're in for--becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.
>>Before charging a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them both forward then backward to relieve tension and keep them low and relaxed.
>>If you feel tightness in your quads, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.
>>When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall--landing evenly across the midfoot.
>>Knowing what you're in for--becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.
>>Before charging a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them both forward then backward to relieve tension and keep them low and relaxed.
>>If you feel tightness in your quads, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.
>>When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall--landing evenly across the midfoot.
Sunday, June 3, 2012
Better running training tips stretching muscles technique
Sunday, May 6, 2012
Interval Training For Sport Specific Endurance
Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training.
The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Very short, all-out bouts of work coupled with longer rest periods are used for speed and speed endurance development.
Short, very intense work intervals with short rest periods will predominantly tax the fast glycolytic energy system. Conversely, longer, lower intensity exercise bouts and short rest intervals can be used to develop aerobic endurance.
Interval training parameters
Rest intervals are a critical component of the interval training program design. From the chart above, you can see that in order to stress the aerobic system efficiently, short rest periods are incorporated into the session. The opposite is true for speed development.
Research has shown that long rest periods (i.e. 1:12) result in low concentrations of lactic acid accumulation is low, increases in stroke volume are minimal and improvements in VO2 max are not seen. The opposite occurs when short rest intervals (i.e. 1:1 or less) are adopted (2,3).
Very short rest intervals are associated with high levels of blood lactate accumulation. This effects neuromuscular control and can negatively impact speed development. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. The intensity should equate to 90-100% VO2max (1). This would be suitable for endurance events such as distance running, swimming, rowing or cycling for example. It could also be used for endurance development in multi-sprint sports such as rugby.
Interval Training Sessions For 10-km Runners
The training sessions in the table below are designed to improve the oxidative energy system the most predominant pathway in this type of activity.
The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Very short, all-out bouts of work coupled with longer rest periods are used for speed and speed endurance development.
Short, very intense work intervals with short rest periods will predominantly tax the fast glycolytic energy system. Conversely, longer, lower intensity exercise bouts and short rest intervals can be used to develop aerobic endurance.
Interval training parameters
Rest intervals are a critical component of the interval training program design. From the chart above, you can see that in order to stress the aerobic system efficiently, short rest periods are incorporated into the session. The opposite is true for speed development.
Research has shown that long rest periods (i.e. 1:12) result in low concentrations of lactic acid accumulation is low, increases in stroke volume are minimal and improvements in VO2 max are not seen. The opposite occurs when short rest intervals (i.e. 1:1 or less) are adopted (2,3).
Very short rest intervals are associated with high levels of blood lactate accumulation. This effects neuromuscular control and can negatively impact speed development. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. The intensity should equate to 90-100% VO2max (1). This would be suitable for endurance events such as distance running, swimming, rowing or cycling for example. It could also be used for endurance development in multi-sprint sports such as rugby.
Interval Training Sessions For 10-km Runners
The training sessions in the table below are designed to improve the oxidative energy system the most predominant pathway in this type of activity.
How to Train for a 10K on a Treadmill
A 10K race is equivalent to 6.2 miles and running it is completely achievable, even if you are a novice or recreational runner. 10K races are run on roads, paths or trails that are outdoors, but if inclement weather or time forces you indoors, you can still effectively train on a treadmill. The Washington Post reports that training on treadmills can actually have advantages; you are able to be a little more risky with training methods since you are not out on a secluded trail and you can try different approaches to nutrition and refueling without having to worry about them not working. And you can maintain your routine; most outdoor 10K training programs will work on the treadmill.
Monday, April 9, 2012
Nutrition for 10K Training
If you desire to run a 10K (6.1 miles), then you will have to be smart about your training nutrition. In fact, practicing proper nutrition will play a huge role in your workout intensity and recovery. Learn the right way to fuel your body, and you will have an edge over the competition on race day.
Sunday, March 25, 2012
Running up on hills - forces your muscles grow stronger
Nothing builds running strength better than hills. Running inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more efficient and your overall speed improves. Despite the benefits, many newcomers (and old-timers) avoid hills–after all, defying gravity can be physically and mentally uncomfortable. But simple form adjustments and a go-slow approach can reduce the challenges and boost your fitness.
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