Posts

Running 80/20 Requires Patience

QT: An Honest Assessment After Running 80/20 for the Past Year


If you’ve been paying attention to anything I’ve been saying for the past year, you know that I’ve really embraced the idea of 80/20 Running.

80/20 Running, Running 80/20

80/20 Running

If you’re not familiar with running 80/20, it’s really pretty simple:

  • 80% of your training volume should be easy
  • 20% of your training volume should be moderate/hard

Like I said, simple right?

The Devil, as Always, is In the Details

Details

Come on Phil…

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Taper Crazies? Looks About Right...

Quick Tip: Dealing With a Case of the Taper Crazies


I don’t know about you, but one of my biggest struggles when training for a big race is dialing things back in order to taper leading up to a race.

The taper crazies are real, y’all!

Taper Crazies? Looks About Right...

Taper Crazies? Looks About Right…

The more experienced I’ve become as a runner and racer, the better I’ve gotten at dealing with the taper crazies.

How? I’ll tell you.

3 Tips for Taming the Taper Crazies

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Respect the Rest Day

Quick Tip: Stick to the Plan, Especially on a Rest Day!


Any good training plan, and most bad training plans for that matter, will have at least one rest day per week.

Yet for many runners, the rest day is the hardest day of the week when it comes to sticking to the plan…

No Rest Day? I Don't Get It

A Rest Day IS a Training Day

You understand what I’m saying there, right? Read more

What Constitutes a Proper Warm Up for a Race? (with Video)

A while back, I talked about the importance of a warm up before running a race.

But what exactly constitutes a proper warm up? Because at a lot of races I see people that think they are doing the right things to get themselves ready for the race, when that actually is not the case at all.

A Proper Warm Up Should…

  • Increase Your Heart Rate. If you’re going to want to run hard from the start of the race, no matter the distance, having your heart already thumping is a good thing. You’ll place less strain on your ticker if you bring your heart rate up a little bit before the race starts.
  • Loosen Your Muscles/Tendons. Cold muscles don’t work as well as warm ones. That’s just a fact. Cold muscles don’t produce as much force (so you won’t be able to run as fast) and are more likely to strain/tear (increased risk of injury) than warm muscles.
  • Move Your Joints Through a Full Range of Motion. The harder you’re going to run, the more motion you’re going to need in your hips, knees, and ankles.

The Most Common Mistake

If I had a dollar from every person I’ve seen before a race performing static stretches on their muscles, I wouldn’t be a millionaire but I’d definitely have a lot more cushion in my bank account.

Y’all, don’t hold your stretches before a race/hard workout!

This will actually decrease your performance, by decreasing the amount of elasticity in your muscles.

If you hold those stretches before a race, you’re decreasing the amount of force those muscles are able to exert (in the short term) which is going to result in you not be able to run as fast.

Yes, stretching is important. Just save it for after the race.

What are Your Thoughts on Warming Up Before a Race? Do You Have a Routine that You Follow? Share it Below!

Types of Running Workouts: Part 2 (with Video)

If you remember last week’s video post, I talked about some of the different types of running workouts that you’re likely to complete as a runner. If you missed last week’s post, click here to check it out.

In this week’s post, I’m looking at the one type of workout that I didn’t touch on last week: speed training and some of the varieties of speed training that you may see.

Speed training is vitally important no matter what kind of race you are training for, from 5k to ultra marathon.

And the reason that speed training is one of the important types of running workout boils down to physiological benefits of running hard.

Speed work strengthens your heart and lungs, strengthens your bones, improves the strength and functionality of your muscles and tendons, and can also improve your form.

So yeah, it’s kind of important.

What is Your Favorite Speed Workout?