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Run like a Marathoner, Sprint like a Sprinter

By: Preston Johnson

The holidays are here and for most running may be a little bit less of a priority as we are in the off season for most runners. Time away from races is a good time for you to rekindle that fire you have for running and get back to the basics. A much bigger focus on logging miles as opposed to quality speed work. Before you completely cut speed work from your routine you should consider adding sprints into your weekly training regime.

Whenever you are doing anything this intense always ensure that you have warmed up properly. As you do these sprints (or strides as distance runners commonly refer to them as) focus on running as fast as you can while still feeling good and maintaining good form. This isn’t always a 100% effort, more often than not these will be closer to 90%. Strides should be short in duration, anything near 100 meters is sufficient. Keep the number of repetitions low, 4-8 of them is plenty. Between each stride take as much rest as you feel you need, remember that these are not meant to build endurance, they are meant to build speed so taking a rest long enough to fully recover between each one is encouraged. Here is 5 reasons why you should take the time to incorporate strides into your training.

Injury Prevention

Picking up the pace and adding in some short sprints after a run will decrease the odds of getting injured. We spend so much time running the same pace mile after mile on our distance runs. During distance runs our legs are restricted to a limited range of motion to maintain our running form and often times this range of motion is reflected in our flexibility. Changing things up and allowing our bodies to break that repetitive stride pattern opening up your stride as you sprint will help you stay injury free.

Increased Muscle Recruitment

Each of our muscles stores glycogen (energy) within them. As we run we recruit a certain percentage of our muscle fibers. Obviously, the more fibers we can recruit the more the workload of running is distributed between them. There are certain groups of muscle fibers that are utilized less while distance running as opposed to sprinting. As we sprint we are training these muscle fibers, less commonly used while running slower, to fire more efficiently as we run. Sprinting improves the neurological pathways from our brain to these muscles. Think of the ‘use it or lose it’ principle. If we don’t use these muscle fibers and their corresponding neurological pathways our bodies will allow them to atrophy or get weaker and affect the number of fibers we can utilize while running.

Read More….

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Running Terms

By Molly Bitton and Preston Johnson

PR – Personal Record or Personal Best (PB)

CR – Course Record

DNF – Did Not Finish

DNS – Did Not Start

DFL – Dead F#@$%*g Last

BQ – Boston Qualify. The Boston Marathon is the oldest running marathon other than Greece. Runners must qualify with attainable yet fast times just to run it (unless you do a charity bib and raise funds for one of their partner charities) Qualifying is not an easy feat for most and it shows your determination, talent, and speed as a runner.

LROY – Longest Run of Year

LROL – Longest Run of Life

LSD – Long Slow Distance

Marathon – 26.2 miles (There is no such thing as a marathon 5K)

5K – 3.1 miles

10K – 6.2 miles

Half Marathon – 13.1 miles

Ultra – Any race over 26.2 miles (a marathon) is considered an Ultra. The most common distances are 50K, 50 miles, 100K, and 100 miles.

XC – Cross Country

T&F – Track and Field

Farmer Blow – Otherwise known as the “snot rocket, “ this is where you plug one side of your nose and blow hard and fast out of the other side hurling a “rocket” of snot to the side of the road. Make sure your aim is away from you and other runners. There are rules you know. Runners World has a great tutorial here.

Heel Drop – This refers to how much more cushion (in terms of vertical height) your shoe has in the heel vs. the forefoot. It is sometimes referred to as the “drop,” “offset,” or “ramp angle.”

Wall – This is the point of the race that nearly every runner experiences, when they feel like they almost can’t go on. This wall can be caused by a few different things – lack of training, lack of nutrition, lack of hydration, etc. This can be prevented by training properly, fueling before and throughout the race, and drinking an ounce or two of fluid at each water stop. Read More….

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by on Sep.27, 2018, under General Running

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