Running



6 Fartlek Workouts

6 Fartlek Workouts

What is a fartlek workout? This method was developed by a Swedish track athlete named Gustaf Holmer in the 1930’s and is a combination of the Swedish word for “speed” (fart) and “play” (lek). The original fartlek training involves frequently increasing and decreasing the running speed and thereby the training load when running outdoors. The effort and interval duration are not planned; these are determined by the terrain or running surface and can be alternated according to how you feel during the workout. The effort then varies throughout the workout.

Unlike your long run, tempo runs or intervals, during the fartlek run...


5 Hill Training Workouts

5 Hill Training Workouts

One of the simplest and most efficient ways to improve your running is by adding regular hill sessions into your training. Hill workouts build strength and power in your legs, which, as well as helping you with the hill section in your races, will also make you faster on the flat part of the course.

In addition, hill training will help you improve your running form as it’s almost impossible to run hills without lifting your knees and feet; this will train you to “keep your knees up” more during your regular runs, improving your form.

Before we get to...


7 Ways to Nail your Summer Races

7 Ways to Nail your Summer Races

Are you trying to set a personal best at your next race? Whether it’s a live race or a virtual race, there are ways you can make sure you nail it!! But, to do this, you need to focus on certain things during your training and on race day. 

As I got older, I became aware of the concept of “age grading” my times and was intent on getting my age graded time for a 5K down below 20 minutes. In looking at this, that meant I had to get below 25 minutes for my actual 5K time which is...


6 Ways to Beat the Heat for Runners

6 Ways to Beat the Heat for Runners

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It’s getting to be that time here in Atlanta, temperatures are getting into the 90’s with high humidity making running even more of a challenge. Wherever you are, you are probably dealing with the heat as you run so we’ve compiled a list of 6 ways to beat the heat during your summer running season.

First, it’s important to understand what’s happening when you run in hotter weather. One of the unique aspects of humans is our highly evolved sweat glands; when we are overheated, we perspire more sending sweat...


4 Reasons to Run a Race on the 4th of July

4 Reasons to Run a Race on the 4th of July

I read the blog below from PodiumRunner, and wanted to share it with you; coming from a military family, the 4th of July has always been a special holiday (along with Memorial Day and Veterans Day). I know, with the COVID 19 pandemic, there are few races today but I thought it was a nice, light blog about combining running with this special holiday. Hope you enjoy, and have a great 4th of July.

 

The only thing better than running a race is running one on the Fourth of July. It seems many Americans agree:...