Beginning this month, we are re-publishing the stories that all of you liked the most from the prior four weeks of Six Minute Mile. No, this isn’t an April Fool’s prank; it’s our way of making sure that you don’t miss any of the content that your fellow runners/readers clicked more often than a teenager on TikTok. We hope you enjoy this monthly roundup of our best stories from March. Enjoy!
There is a line from the recent film Blackberry that struck a chord with us: “Good enough is the enemy of humanity.” We think that if you’re going to put in the effort to do a running workout, you should know how to make the most of it with a smart approach. Plenty of runners are content to pick the same old tempo run, interval, or fartlek they’ve been doing for years and say it’s “good enough.” But if you want some ideas on the right way to approach your next workout, check out: “Coach Roche’s 9 Favorite Workouts For Trail Runners.” David Roche says that finding the right workout is about balancing two principles: developing the aerobic system vs. improving neuromuscular / mechanical output. Broadly speaking, aerobic-focused workouts that fall into heart rate zones 3 and 4 can be quite taxing on the body. They keep both your training volume and intensity high, and unless you’re an elite level athlete with a rock-solid foundation, that can wear you out pretty quickly. That’s why you’ll want to balance them with short and sweet zone 5 workouts. Hill sprints are one way to develop your neuromuscular power without needing tons of time and mileage. That’s why Coach Roach says 3-minute hill intervals are his desert island workout. If you’re eager to follow in his footsteps, you may want to employ these “5 tips to help you become a hill-crushing machine.” Doing things like shortening your stride, keeping your chin up, and maintaining a consistent pace can make your hill workouts feel a bit less like you’re trying to summit a mountain.
#ToHillAndBack
If we could choose only one upper body move to do for the rest of our lives, pull-ups would be our pick, bar none. Dad joke puns aside, this exercise strengthens your arms, shoulders, back, core and a host of other muscle groups. The only downside? They’re really hard to pull off, especially if you are just starting out. To help work your way up to perfect pull-up form, consider using the modifiers listed here: “Can’t Do a Pull-Up? These 5 Alternative Moves Are Just As Effective.” Kettlebell and dumbbell rows can target your lats and trapezius muscles, and since they’re done one arm at a time, they can be helpful when correcting imbalances. Table rows are like pull-ups done from a grounded position, meaning the force required to complete a rep isn’t as high. Alternatively, resistance bands can build strength with banded shoulder retractions and pull-aparts. Once you’re ready to tackle the pullup bar itself, consider adding this move to your routine for even more core strength development: “How to Do Hanging Leg Raises for a Rock Solid Core.” For the overachievers among us, you can even hold your legs in the position of a low leg raise to increase core engagement while you do a pull-up. Finally, if you want to see how you stack up against the competition, check out the USMC Physical Fitness Test Standards for a breakdown of target reps according to your age and gender.
#Oorah
For exceptionally busy amateur runners, the stress of squeezing a workout into an already-packed schedule can make you sweat more than the exercise itself. Sure, if you’re trying to run at a very high level, it’s going to take a big time commitment. But the average runner can still make plenty of progress by doing something like these: “4 quick quality workouts for busy runners.” When time is short, tempo runs are your friend. Only 20 minutes is generally enough to make an impact, and if you need a refresher on how to find the right pace, check out: “What is a tempo run and how do you do it?” Next on the list are hill repeats. They’re one of the fastest ways to turn up the intensity, so it won’t take long to see results. Hill workouts can be as short as four 15 second-sprints, according to: “Hill Sprint Workout Routine – 3 Expert Tips (Benefits + Workouts).” Last on the list are race pace repeats. One of the best ways to get comfortable in competition is to spend time running at your target race pace. For tips on building effective race pace workouts, you should read: “How Race Specific Workouts Will Help You Smash Your Personal Bests.”
#TimeOut
Most sports require athletes to move in more directions than a New York City Uber driver. Soccer players need straightaway speed, but must also move laterally to evade opponents. Basketball players criss-cross the court at floor level, but also need to elevate to make shots and blocks. In long distance running, however, you really only need to move in one direction, and that’s forward. In fact, the best distance runners are often the ones who move with the least wasted motion, and that’s why elite runners pay close attention to vertical oscillation. If you’re unfamiliar with that term, you’ll want to read: “What’s A Good Vertical Oscillation When Running? + 5 Form Mistakes You May Be Making.” VO is a measure of how much you move up and down with each stride. Of course, some vertical motion is inevitable when you’re running, but experts agree that a range of only about 5 to 10 cm is ideal. Outside of that, you’re likely hurting your efficiency, so be sure to watch out for common form mistakes like being too tense, leaning forward too far, or striding too short. Renowned ultrarunner Sage Canaday knows a thing or two about moving efficiently, and he breaks it down in “Too Much Vertical Oxcillation in Your Running Stride? Form Technique Tips by Sandi and Sage.” Sandi and Sage say that if you’re bouncing around, overdeveloped quads could be the cause. One solution is to develop and activate your glutes while running. Try out “7 of the best glute strength exercises for runners” to bring some balance back to your lower body musculature.
#UpsAndDowns
In Minute 3 of a recent issue, we asked what’s up with supplements. The answer was that a lot of the time, they’re unnecessary if you already have a well-rounded diet. For that, you’ve got to consume plenty of fruits and vegetables, ideally including the “10 Best Vegetables To Reduce Inflammation.” Chronic inflammation is no joke, according to research by Harvard Medical School. They’ve found that it’s one of the leading contributors to the top 10 causes of death worldwide, and that’s why we’re reaching for leafy greens like spinach and kale. They’re high in antioxidants, as well as dietary fiber that can reduce inflammation in your gut. Then there’s garlic, which has antimicrobial properties that help fight infections. Believe it or not, that actually makes garlic one of the “7 Foods That Are Surprisingly Good For Your Teeth And Gums,” despite the effect it has on your breath. Vegetables are best when they’re fresh, assuming you’re able to eat them soon after they’re picked. That’s why growing your own veggies is one of the healthiest options, and this year, we’re following: “A step-by-step guide to planting an edible garden this spring.”
#GrowGreen
Race competitors can push you far, but according to @dustinriedesel, the real battle is between your current and past selves. In every moment of a race, you’re faced with the choice to keep pushing or slow down. When you’re able to persist and overcome your previous best, it can almost feel like your past self is congratulating you for a job well done. Expressing self love and gratitude in these moments can be a huge motivating factor, and that’s why we found Dustin’s insight on a recent episode of the Jeremy Miller Podcast so insightful. Take a look at this short clip to see what we mean.
