Wearing Compression Gear Flying Home After the Blue Ridge Marathon

Quick Tip–My Experience With Compression Gear for Runners

In Wednesday’s post, I shared an article that Teal Burrell had written for Outside magazine recently about the impact that compression gear has for runners both during a run and when used for recovery.

If you didn’t get a chance to read Teal’s article, please take a minute and check it out.

My Take On Compression Gear

Full disclosure on my part, I have purchased one pair of compression socks and was given one pair of compression sleeves for my calves. I have used both of these items multiple times, but I’ve never used any other form of compression gear.

Wearing Compression Gear Flying Home After the Blue Ridge Marathon

Wearing Compression Gear Flying Home After the Blue Ridge Marathon

Now that I’ve cleared the air.

In my experience, when it comes to running performance, Read more

Dogs Make the Best Running Partners

Quick Tip–How to Run With Your Dog (Safely!)

I love running with my dog.

Run With Your Dog

There’s no doubt about it, at least in my mind. But it’s actually a lot harder to run with your dog than you might think (or maybe not!) so for today’s quick tip I want to share a few things I’ve learned about dog/human running to make it an enjoyable experience for you AND your dog!

Things To Remember When You Run With Your Dog

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Extremes of Running Intensity

Quick Tip-Determining Proper Running Intensity: Fast v Slow

“Nearly all runners do their slow runs too fast, and their fast runs too slow.” ~Ken Mierke

Extremes of Running Intensity

When it comes to runners and their training, the pace of the workout is obviously important.

Go too fast, and you’ll likely be worn out before you’re able to complete the workout. Go too slow, and you’re not getting as much of a benefit.

All that being said, I believe the above quote to be very accurate for me and most of the runners I run with.

Have you ever stopped to really think about the impact that running intensity has on your performance/improvement as a runner?

How to Gauge the Appropriate Running Intensity

There really is no clear cut answer.

And to make things worse, as your fitness level and goals change, the appropriate speed or intensity is also going to change. So you’re literally aiming at a moving target.

The right intensity is also going to vary based on what workout you’re doing.

Your long runs are (hopefully) obviously going to be targeting a lower intensity to enable you to complete longer distance running. Typically, if you can hold a conversation with your running partner, you’re probably in the ball park when it comes to an appropriate pace for slow runs.

But when it comes to speed work and running at a higher intensity, there isn’t one set speed you should aim for, as intensity will be different for shorter repeats, longer repeats, tempo runs, hills, and fartleks. As a general rule, the shorter the distance the harder you should be pushing, but there are a lot of variables at play here.

Both High and Low Intensity are Important

At the end of the day, if you want to be a well rounded runner doing both high speed/intensity and low speed/intensity running is important. We all have different types of fibers in our muscles, and some respond better to one intensity or the other.

To get a little more in depth about the different fibers and why different training intensities are important, press play below!

After a Long Run

Quick Tip: What to Do the Week After a Long Run

One of the most overlooked aspects of distance running is what you should do the week or so after a really long run.

After a Long Run

After racing, there are a couple of standard answers.

There is the reverse taper technique, where you basically take the next 10-14 days and do the exact opposite that you did during your taper. Lots of stretching, and easy run here and there, hydrate like crazy, and after a couple of weeks you can get back to training for your next race.

Then there is the idea (that I think is bullocks, by the way) that you should take the same number of days off after a race as the number of miles run. So for a half, you take 13 days off. For a full, 26.

No way.

I’ll take a few days off after a full, but I’m not taking almost 4 weeks off.

So I guess, almost by default, that makes me much more of a reverse taper guy. And I’m ok with that.

But what do you do after a long run (maybe your longest ever) during your training for a race? Read more

Foam Roller Before Running

Quick Tip-Using the Foam Roller Before Running

Have you ever used a foam roller before running?

Many runners regularly use a foam roller or the stick to help with recovery after particularly hard workouts or heavy mileage weeks. Regular use of the foam roller can also help to mitigate some overuse injuries that are common in runners.

Does it Make Sense to Use the Foam Roller Before Running? Click To Tweet

In a word, yes.

Foam Roller Before Running

How Many Runners Feel About the Foam Roller

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