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 Runners should pay attention to their bodies when training and may need to take days of rest.
July 6th, 2012
01:29 PM ET
5 ways to run smarterAfter completing more than 150 marathons, running coach Jeff Horowitz got sick of running himself ragged with 70 to 100-mile weeks during training. In order to avoid injury and burnout, he designed a less-is-more, quality over quantity philosophy in his book "Smart Marathon Training." Adapt some of his principles into your triathlon training program. 1. Ditch the junk miles. Only add workouts that have a purpose. The same applies to your swim, bike or strength workouts. For marathon training, he suggests a max of 35 miles per week using three purposeful workouts (speed or hills, tempo, long run), cross-training twice per week and strength training/drills two or three times per week. Triathlete: The secrets to running downhill fast 2. Look out for signs of fatigue. Horowitz suggests establishing your average resting heart rate by checking it in the morning on three consecutive “normal” days. If it’s elevated one day (say 10% more than average) your body might be telling you it needs a rest day. Another sign of fatigue? If it takes you longer than 10 minutes to fall asleep. 3. Embrace the hills. “[Hill running] builds power and explosive strength. Running up is really a series of short, one-legged squats,” Horowitz writes. Triathlete: The first four steps to improving your run Plus, running uphill is easier on the knees, ankles, hips, etc. If that’s not enough, hills can also improve running form and economy — because you can’t overstride! 4. Use your long run to perfect technique. Monitor your form in training and you’ll be able to do the same in your race, Horowitz writes. Count your cadence and aim for 180 steps per minute, listen to your foot strike to ensure it’s quiet, check if you’re slouching and if so, tighten your core muscles. 5. Build a runner’s body. “Think of your body as a powerful platform... with attached appendages to perform necessary work,” Horowitz writes. “These appendages — the arms and legs — move around but they are only able to work effectively if they’re grounded by a solid base.” That base is your core. Horowitz suggests doing functional strength exercises and core work at least twice a week.
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Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love. Recent Comments
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This is not new. The book,Run less, Run faster,suggest this type of training.Only 3 times a week and cross training in between. It works though.
Yes it does! and love that book
Jené, please explain to me your technique on downhill running? And, Embracing the Hills – wasn't that a Julie Andrews movie?
Jené:thousand pardons!
I meant :
Jeff, etc...now he's got one comment too many in the box.
Gotta run now...
god advice
I meant Good advice cant wait to appy this to my work outs!
I think Dan's workout is lifting beer cans. Or, maybe he's a bottle-man?
Jeff, where are you?
Is running considered a workout?
And, what about my "downhill" question? Please answer – I'm stuck!
Could be useful. I am running a half mathon in November, so I will definitly try to use these tips.
"Another sign of fatigue? If it takes you longer than 10 minutes to fall asleep."
Calling BS on this one. What sort of study was even conducted to conclude this result? Strong broscience.
Horowitz suggestion of doing functional strength exercises and core work at least twice a week should bring in to practice. This seems really important. Thanks for sharing this great post.
The best thing many beginning runners can do is lose weight. And don't depend on running to lose that weight. Don't eat a lot of energy stuff now, just because you've become a runner, either. Ditch the thick sole over padded running shoes and consider going to a store that has real runners and real help in picking out a shoe. That discount store with shoes on sale and that bargain table might just lead to the biggest mistake you make in your quest to become a real runner. Running is fun, honest. As a beginner, when your run that day becomes a struggle, you're done. Carry energy to the next workout, not frustration and exhaustion.
One more thing. Don't run like the guy in the middle of the picture in the red shorts. Don't over stride and land on your heal with a leg that is extends and locked in a straight line. Ouch. Look at the other two runners. They've got it correct.
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