Training Helps/Resources:
pacechart_for_300m_reps.pdf | |
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Racing and Race Day
Race Warm Up Routine
Priming for high-intensity (10k and less) races
Race Day Shake Out Run and Sample Prep Schedule
Dealing with Pre-race Nerves
Mid-Distance Racing Pacing Strategies
Priming for high-intensity (10k and less) races
Race Day Shake Out Run and Sample Prep Schedule
Dealing with Pre-race Nerves
Mid-Distance Racing Pacing Strategies
Training
Hill Training
I love hill workouts. For my money, running up and down a hill gives you the most bang for your running buck—power, strength, endurance and speed all wrapped into one workout. Running hills will help you prepare for faster running you're going to do on the track. Hill workouts are designed to build muscular and cardiovascular strength.
Hill training is anaerobic work, but it is not what we might call speed work. It is resistance work where a stronger than normal force application must be applied by the athlete against the surface to accomplish success in the workout. One of the notable effects of hill training is a longer and more powerful stride. This can be detected in the areas of knee-lift, ankle fexion, and hip extension. One of the goals of hill training, beyond improved anaerobic energy system metabolism, is to improve the athlete’s stride and enhance muscular strength in preparation of the subsequent sharpening work that will be done during the competitive phase of the training cycle.
10 Reasons to Run Hills
Steep Hill Sprints
Summer (and early season) Hills
Hill training is anaerobic work, but it is not what we might call speed work. It is resistance work where a stronger than normal force application must be applied by the athlete against the surface to accomplish success in the workout. One of the notable effects of hill training is a longer and more powerful stride. This can be detected in the areas of knee-lift, ankle fexion, and hip extension. One of the goals of hill training, beyond improved anaerobic energy system metabolism, is to improve the athlete’s stride and enhance muscular strength in preparation of the subsequent sharpening work that will be done during the competitive phase of the training cycle.
10 Reasons to Run Hills
- Develops speed and prepares runners for track intervals with little risk of injury. Frank Shorter, 1972 Olympic marathon champion and four-time national cross country champion in the ’70s, once said, “Hill running is speed work in disguise.”
- Strengthens the quadriceps and glutes for a more powerful stride.
- Elevates the heart rate to build aerobic power and running fitness.
- Trains the arms for better propulsion.
- Encourages proper running form, as poor posture will accentuate fatigue.
- Breaks up workouts and adds variety to minimize tedium on long runs.
- Simulates racecourses that athletes will encounter in the fall.
- Makes runners feel that they can conquer any competitive challenge.
- Provides a tactical option as a breakaway point in racing.
- Gives runners confidence that they have an edge over opponents.
Steep Hill Sprints
Summer (and early season) Hills
Speed Development
There's speed work, and then there's speed work. When most runners talk about doing speed work, they mean things like mile repeats at 10K race pace, or a set of fast 200s, or maybe even a 5-mile tempo run. Such workouts, of course, are integral to becoming a faster runner. But they're not really speed work, if by "speed" we mean the fastest you can run for a very short distance. When I talk about speed, I mean your maximal velocity -- your top speed -- which even world-class sprinters can sustain for no more than 30-40m. But here's the thing: This type of speed is also integral to being the best distance runner you can be. Improve your basic speed, and you'll run faster in all your races.
Speed is, at its essence, an issue of coordination between all of the muscle fibers involved in running and your nervous system. Numerous studies have found that, while VO2 max and lactate threshold are important components of running fitness, the key to running faster is improving running economy, the intersection between your metabolic fitness (i.e., your heart, lungs, mitochondria) and your mechanical ability to move over the ground (i.e., muscles, tendons and the nerves that direct them). Yet most runners focus only on developing their aerobic fitness and anaerobic fitness, the metabolic components of fitness, and neglect the fact that if you can run more efficiently you'll be able to race faster. Specifically, if at the cellular level you can use a greater percentage of your muscle fibers available to do work, you'll race faster. This is where speed development comes in.
Think of running economy and coordination as better communication between the muscle fibers involved in running and the nervous system. If you regularly do specific speed-development work, the result will be obvious to the casual observer -- you'll simply look better running.
Speed is, at its essence, an issue of coordination between all of the muscle fibers involved in running and your nervous system. Numerous studies have found that, while VO2 max and lactate threshold are important components of running fitness, the key to running faster is improving running economy, the intersection between your metabolic fitness (i.e., your heart, lungs, mitochondria) and your mechanical ability to move over the ground (i.e., muscles, tendons and the nerves that direct them). Yet most runners focus only on developing their aerobic fitness and anaerobic fitness, the metabolic components of fitness, and neglect the fact that if you can run more efficiently you'll be able to race faster. Specifically, if at the cellular level you can use a greater percentage of your muscle fibers available to do work, you'll race faster. This is where speed development comes in.
Think of running economy and coordination as better communication between the muscle fibers involved in running and the nervous system. If you regularly do specific speed-development work, the result will be obvious to the casual observer -- you'll simply look better running.
Nutrition
Recommendations for carbohydrate intake DURING exercise: Bottom line, you will not need carbs in most practices, and never in track races.
Daily carbohydrate needs for fueling and recovery from endurance training:
This Academy of Nutrition and Dietetics and American College of Sports Medicine Position Statement on Nutrition and Athletic Performance contains a tremendous amount of information on training and performance nutrition, macro and micro-nutrient needs and hydration:
A great, comprehensive article on iron deficiency anemia and ferritin supplementation. Here are the most important things we know about iron deficiency in distance runners:
Daily carbohydrate needs for fueling and recovery from endurance training:
This Academy of Nutrition and Dietetics and American College of Sports Medicine Position Statement on Nutrition and Athletic Performance contains a tremendous amount of information on training and performance nutrition, macro and micro-nutrient needs and hydration:
A great, comprehensive article on iron deficiency anemia and ferritin supplementation. Here are the most important things we know about iron deficiency in distance runners:
- Low ferritin is extremely common among runners, affecting 2-17% of male runners and 28-45% of female runners. An even higher proportion have iron levels that are low enough to impair performance but do not fall outside standard reference ranges for the general population.
- Low ferritin, even in the absence of low hemoglobin, causes impaired performances in distance runners. Runners should aim for a serum ferritin level of at least 40 ng/mL.
- If you have low ferritin, a high-iron diet can help, but the best course of action is to take an iron supplement. Taking a ferrous sulfate supplement, at a dosage of 120-200 mg of elemental iron per day, is a good starting place. If you have gastrointestinal side effects, you can try other iron salt supplements, or chelated iron.
- Take your iron supplement on an empty stomach with 100-250 mg of vitamin C. Small doses can be hard to find, so use a pill splitter to cut up larger vitamin C supplements.
- Avoid taking your iron supplement within a few hours of anything that can impair iron absorption, like tea, calcium-rich foods or supplements, or antacids. Iron works best when taken on an empty stomach.
- Do not take an iron supplement or adopt a high-iron diet without getting a ferritin test first.
Recovery
Ice baths - Yes or No? (In my opinion, where it says "chronic recovery" it should really say "acute recovery."
Rest and Recovery for Runners
Rest and Recovery for Runners
Psychological
Topics Specific to Female Distance Runners
What Runners Need to Know About Missing Their Periods - You won’t automatically have to stop running. Most athletes, however, require diet shifts to restore their energy balance.
Why Missing Your Period as a Runner is NOT OK (and How to Fix it).
The Physiological Differences Between Male and Female Runners - and Keys To Boosting Female Performance
Body Changes Are Driving Teen Girls Out of Sports
A terrific article on female adolescent changes and body image: Dear Younger Me: Lauren Fleshman
Why Missing Your Period as a Runner is NOT OK (and How to Fix it).
The Physiological Differences Between Male and Female Runners - and Keys To Boosting Female Performance
Body Changes Are Driving Teen Girls Out of Sports
A terrific article on female adolescent changes and body image: Dear Younger Me: Lauren Fleshman
400 TT Times | |
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distance_strength_training-in_season_skeleton.docx | |
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shin-splint-stress-fracture-infographic.pdf | |
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overuse_injuries_handout.pdf | |
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nutrition-clock-handout.pdf | |
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injury-nutrition-handout.pdf | |
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