Headphone Review: Ozlo Sleepbuds ($299)
By Rebecca Trachsel As far as our health goes, sleep and getting enough of it is at the top of the list. We really can’t perform well, or, in most…
You might think long runs are one of the most straightforward parts of training. Set off at a slow pace, go further than your weekday runs, and then enjoy coffee and the Sunday paper. Well, there’s a bit more to it, and to avoid making critical mistakes, you can read: “Marathon Training: How Long Should Your Longest Long Run Be?” The article notes that aiming for a 20-mile marathon training run could leave beginners crawling to the start line come race day. Instead, coaches like Jack Daniels recommend capping your longest effort at 2.5 to 3 hours to avoid overtraining, since “anything over three hours increases injury risk.” For a 12-minute mile runner, that’s 15 miles. If you need help dialing in your speed, you can check out: “Finding Your Best Long Run Pace: Key Factors and Strategies.” Coach Greg McMillan questions a lot of old-school rules of thumb, as they originated at a time when far fewer amateurs were racing. Despite what you may have heard, slower marathoners (think 5-hour finishers) shouldn’t slog through runs 1-2 minutes slower than race pace. Their marathon pace already falls in the endurance-building zone, so plodding at 13:30/mile is a bit like revving a car in neutral. If you need help identifying a proper endurance pace, then the McMillan Running Calculator could be exactly what you’re looking for. For advanced runners, once you enter a few of your running stats and goals, Greg’s calculator produces important metrics like your lactate threshold pace and your ideal tempo run pace.
#PaceBeWithYou
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Last week at the Millrose Games, fans were blown away by Yared Nuguse’s short track mile record-breaking run. He ran a heck of a lot faster than a six minute mile, and it reminded us that sometimes, greatness starts with a pre-game hustle. How did he do it, you ask? The answer is here: “This workout might make you break a world record.” His final workout before setting the indoor mile WR consisted of nearly 10km of mileage with strategic intervals — a 2km threshold run, an even faster 2km run at near-all-out intensity, 1km repeats, and finishing with hard 200m efforts designed to sharpen turnover and boost lactic acid clearance. You can follow this method to not only challenge your speed, but also enhance your body’s ability to manage lactate buildup. If you aren’t sure what that means, geek out on the technical details with our partner Greg McMillan to learn “What is the Lactate Threshold?” The article explains that it’s the point where your body’s lactic acid production outpaces its clearance, essentially marking the shift from sustainable performance to fatigue. Generally, pushing this threshold means your race pace becomes more efficient and less taxing, saving energy for the final push. If you’re aiming to set a PR in any distance from a mile to a marathon, you won’t want to skip these kinds of workouts.
#NuguseIsLoose
Runners who want to rock the boat on their own training often choose rowing. Whether you’re getting into an actual boat, or using a rowing machine on dry land, this full body exercise has a lot to offer, provided you’ve got the right technique. If you want to level up your cross training, you should know: “The Two Biggest Mistakes Beginners Make on the Rowing Machine.” As you progress in your rowing, some athletes will dial up the resistance, but that isn’t always the right approach. After all, in a real row boat, the water doesn’t get any more viscous — rowers just go faster. Some experts suggest working up to a moderate resistance level (roughly 4 out of 10) and keeping it there. Push the damper too far, and it will be hard to establish a natural rhythm to your row. Speaking of rhythm, the order of your movements can make or break your technique, and you should remember to follow these steps: Push with your legs, lean back, and then pull with your arms to finish. Since your legs are bigger and stronger than your arms, they should provide most of the force. If you’re on the fence about adding rowing to your training, you may want to read: “Cross-Training 101: Row Your Way To A Better Run.” Rowing is a low impact activity that engages many of the muscles we miss on a run. Shane Farmer, founder of Dark Horse Rowing, says it’s a great way for runners to preserve their bodies while developing functional flexibility — something we often lack due to the limited range of motion in running.
#RowWithTheFlow
Last Sunday, we witnessed history when Ugandan runner Jacob Kiplimo set a new WR in the half marathon. We are fully fired up about his performance, which is why we can’t stop watching the replay here: “WATCH: Jacob Kiplimo Demolishes Half Marathon World Record.” This was the largest jump in the men’s half marathon record ever at 48 seconds, and it has us wondering: What sets Kiplimo’s training apart? Some of the answers can be found in: “How The Ugandans Train For A Marathon.” Many elite Ugandan runners train in the rural town of Kapchorwa, which stands at an altitude of 1,800 meters, boosting oxygen delivery systems. If you aren’t able to train at altitude, you can still get a microdose of the same benefits by eating: “6 Superfoods To Boost Oxygen Levels.” Leafy greens and beetroot contain iron and nitrates that can increase your red blood cell production and oxygen delivery. Another strategy that sets Ugandan runners apart is their double session days. Many of these runners will do harder work in the morning, followed by an easy run in the afternoon of the same day. You can mimic these strategies in your own training, but if you want the full experience, running camps in Uganda are open to visiting amateur runners thanks to companies like Run Kapchorwa. It’s worth checking out their site just to admire the scenery.
#BeetYourBest
The “Tortoise and the Hare” taught us that slow and steady wins the race. But does that apply to runners hitting the gym? While there’s no one-size-fits-all prescription for resistance training, a recent study revealed why you may want to try slower, heavier lifts in your next session: “Why Strength Training Won’t Magically Make You a Better Runner.” Turns out, lifting above 90% of your one-rep max was especially good at boosting neuromuscular efficiency and tendon stiffness, leading to improved running economy and maximal aerobic speed. So go ahead and load up the barbell with heavy weight and press for a slow, controlled, and intense lift (after a proper warmup and with good supervision, of course). Lifting may make you faster, but the article also challenges the popular notion that strength training is key for injury prevention. The article notes that while strength training can be helpful for novice runners getting their bodies adjusted to training, more advanced runners may increase their risk of injury by overworking their bodies. To avoid that problem, you can learn: “How to Balance Running and Weightlifting.” Prioritizing compound lifts like squats and deadlifts can improve your hip stability for a safer run. Just be sure to limit your heavy days to 2 or 3 times a week to avoid overtaxing your muscles.
#IroncladTruths
If you want to get a jump on spring marathon training, now is the time to start plyometrics. A recent post from @madeleinenilssons broke down 6 moves that target the legs and ankles to build fast-twitch muscle fibers, which help to generate explosive power and speed. They can fit into a warmup or cooldown, or build the foundation for a gym day that’s sure to have you hopping toward a PR in no time.
