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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running naked

Quick Tip–The Benefits of Running Naked

There are very few runners that I know that would be willing to go running naked.

running naked

No, not that kind of running naked. (Though I don’t know a lot of runners willing to do that either.) Read more

There Can Be a Beauty in Running Solo

Quick Tip-Forgo the Group and Go Running Solo

In last week’s quick tip, I talked about some of the etiquette of running as a part of a group.

While I really do enjoy running with others, running solo provides some unique challenges and benefits so I would definitely encourage everyone to run by themselves from time to time.

There Can Be a Beauty in Running Solo

Running Solo Can Be a Good Thing

In most races, especially the smaller ones, you are going to find yourself in a hole with no other runners at some point. And it can be really difficult to maintain your pace when you’re by yourself and don’t have anyone to help pull/push you along.

There can also be times, no matter how awesome your group is, that you’re going to have to be running solo for some of your training runs.

Maybe your child is sick, so you’re unable to make the early morning run but do have a chance to squeeze in a run in the evening.

Or maybe you’re on vacation, and you’d like to take a running tour of the area that you’re currently visiting.

Or maybe you just really want to catch up on some back episodes of the Diz Runs With podcast, and you’d rather listen to the show while running by yourself so you can enjoy the company of others while you’re running with friends.

Whatever the Reason, Here are a Few Things to Keep in Mind When Running Solo

  • Be Aware of Your Surroundings: You don’t want to get lost, obviously. But also (and especially for the ladies) just looking like you’re paying attention and being aware of what’s going on around you is a good thing.
  • Lower the Volume: I listen to podcasts when running solo, but always make sure I can hear what’s going on around me as well. I can hear if a car is approaching from behind. I can hear if someone calls out to me. It would be too hypocritical of me to tell you to not run with headphones, but if you’re like me and are wearing headphones while you run make sure you can still hear the environment around you.
  • Let Others Know Where You’re Going: I suck at this one! So this is definitely a do as I say, not as I do type of tip, but letting someone know where you’re going and how long you should be gone is important in case something happens to you, heaven forbid.

Are there reasons that running by yourself can actually be beneficial to you as a runner? You bet there is! Make sure you hit play below, where I’ll talk about some of the benefits of running solo.



How Important is a Pre Race Warm Up?

Quick Tip–To Warm Up, or Not to Warm Up Before a Race?

Back in the day, if I saw someone warming up by running before a race, I thought they were wasting energy and hurting their performance for the race they were about to run.

Funny how things have changed.

I have learned through experience that there is an incredible value in performing a good warm up before a race, but I’ve also learned that the definition of a good warm up changes from runner to runner and race to race.

How Important is a Pre Race Warm Up?

Always Warm Up Before a Race

 

Confused yet? I think I still understand what I’m trying to say, so please allow me to try and make sense of it all. Read more