We all have the ability to run many different speeds over an infinite number of distances. We all have the desire to reach our Personal Best and to test the limits of our bodies within our own comfort zones. Whether you ran 2:01 at your last half marathon and have the inner desire to run 1:59 next time…. Or you wish to waste your cocky friend who is always letting you know they beat you; there are a few simple things you can do to instantly gain some speed.
Muscle Types
While there are many types of muscle fibers in our body, the fibers that effect runner’s speed are fast twitch and slow twitch muscle fibers. Fast twitches are large, powerful and want you to hurry hury hurry to the margaritas at the finishline. Slow twitch muscle fibers are smaller, have good endurance, and are more chilled out because there are plenty margaritas at the finishline for everyone.
Most runners work their slow twitch muscle fibers when they go for a run and continue to increase their endurance. Staying comfortable within a run is very important, however, to get faster, there will a few workouts that will cause you to be uncomfortable for a short while we push your large muscle fibers to grow and become stronger. The point is… to run faster, you have to practice running faster.
The Workout
Start with short distances. If you have a goal of running 8 minute miles instead of 9 minute miles, practice running 8 minute miles over a shorter distance, such as a Quarter mile or 1 time around a track. Take a rest and do your new pace again. Keep repeating until you cannot hold the new pace anymore. Give yourself a day of rest to recover, and practice it again.
The Test
After a few weeks of practicing your new pace, test yourself and see how long you can run and hold your new pace. Using a 400-meter track is a good judge because of the known and regulated distances.
Next time I will share specific exercises that will make you faster and continue to help you reach your Personal Best.
Wednesday, October 20, 2010
Friday, October 15, 2010
Run in Costume
I like to spice things up, make a statement or make a memorable experience not only for me, but for the participants
and spectators around me. Not to be a run snob, but after running so many marathons, it is rare that I will participate in a 5K anymore UNLESS, it is a costume run! That is a different kind of party with a different kind of goal. Social? Yes. Memorable? Yes. Fun? Without a Doubt.
Now there are some rules to running in costume that you may want to know about.
Rule #1 – Themed costumes are the best. Whatever the given holiday that a particular race coinsides with tends to be the biggest hit. Winter time 5K’s love to see Santa Clause, Elves, Presents and or Christmas trees. October fest winners include St. Pauli’s Girls or anyone in Lederhosen. St. Patty’s Day run….. you guessed it, kilts and green hats.
Rule #2 – The more the merrier. The more friends you can get to join you in your themed run, the better. A nun and priest running together, 5 Elvis’s, or Eight reindeer with Santa is where we’ve made our mark each year at Nashville’s Thanksgiving Boulevard Bolt.
Rule #3 – Be sure you can run in your outfit. Too many times I’ve seen parts of costumes strewn across the course that have fallen apart after 20 minutes of running or aren’t properly pinned down. The key here is to be creative with your costume, but not so elaborate that it impedes your run cadence and stride. Don’t be afraid to practice in it before you use it.
Finally
Rule #4 – Have fun! Face it; if you are painted blue, wearing wings and/or a toga, you probably aren’t going to get your best time ever. So slow down, have fun, pass out some candy to spectators and enjoy the laughs and looks you’re going to get from your personal costume expression.
Here’s to running your Personal Best.
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Now there are some rules to running in costume that you may want to know about.
Rule #1 – Themed costumes are the best. Whatever the given holiday that a particular race coinsides with tends to be the biggest hit. Winter time 5K’s love to see Santa Clause, Elves, Presents and or Christmas trees. October fest winners include St. Pauli’s Girls or anyone in Lederhosen. St. Patty’s Day run….. you guessed it, kilts and green hats.
Rule #2 – The more the merrier. The more friends you can get to join you in your themed run, the better. A nun and priest running together, 5 Elvis’s, or Eight reindeer with Santa is where we’ve made our mark each year at Nashville’s Thanksgiving Boulevard Bolt.
Rule #3 – Be sure you can run in your outfit. Too many times I’ve seen parts of costumes strewn across the course that have fallen apart after 20 minutes of running or aren’t properly pinned down. The key here is to be creative with your costume, but not so elaborate that it impedes your run cadence and stride. Don’t be afraid to practice in it before you use it.
Finally
Rule #4 – Have fun! Face it; if you are painted blue, wearing wings and/or a toga, you probably aren’t going to get your best time ever. So slow down, have fun, pass out some candy to spectators and enjoy the laughs and looks you’re going to get from your personal costume expression.
Here’s to running your Personal Best.
Friday, October 8, 2010
How to run your Best 5K
One of the great traits of running, is that there is a plethora of events and 5K road races to enjoy nearly year round. After you have trained, and put in the miles to prepare for that 5K, there are a few things you can do pre race that will help your speed no matter if it is a Cross Country 5K or Saturday morning road race.
Sleep Normal
If you are used to getting 7 hours of sleep every night, stick with 7 hours of sleep the night before your race. No need to try to play catch-up the night before a 5K race and get 10 hours sleep. For a race that is 3.1 miles, there is no need to alter your sleep habits, your body will be okay for that amount of time and distance. If you wish to rest up and heal up your body in preparation for a 5K race, start adding those extra and consistent hours of sleep about 4 days before your event.
Eat Normal
There is no need to “Carb-Load” the night before a 5K race, the distance does not require you to store extra calories. Eat a normal breakfast, nothing out of the ordinary, and maybe drink an extra glass of water if it is a hot day.
Warm Up
20 minutes before your event begin to jog or walk briskly to get your Heart Rate up. Don’t wait for the gun to go off before you begin to move your heart rate out of a resting state. Ideally you want your heart rate to be moderately high and your skin sweaty as close as you can get to the gun going off. If you find yourself standing around, throw in a few sprints or long strides to get the blood flowing, and not pooling in your legs.
Sugar Kick
Sugar enters your blood stream very rapidly, and if you eat a few bites of Hershey, or GU, or honey, or other sugar, about 10 minutes before the race start, that little extra energy you need to maintain your pace will be there to burn for fuel.
Good Luck, and Here’s to running your Personal Best 5K!
Sleep Normal
If you are used to getting 7 hours of sleep every night, stick with 7 hours of sleep the night before your race. No need to try to play catch-up the night before a 5K race and get 10 hours sleep. For a race that is 3.1 miles, there is no need to alter your sleep habits, your body will be okay for that amount of time and distance. If you wish to rest up and heal up your body in preparation for a 5K race, start adding those extra and consistent hours of sleep about 4 days before your event.
Eat Normal
There is no need to “Carb-Load” the night before a 5K race, the distance does not require you to store extra calories. Eat a normal breakfast, nothing out of the ordinary, and maybe drink an extra glass of water if it is a hot day.
Warm Up
20 minutes before your event begin to jog or walk briskly to get your Heart Rate up. Don’t wait for the gun to go off before you begin to move your heart rate out of a resting state. Ideally you want your heart rate to be moderately high and your skin sweaty as close as you can get to the gun going off. If you find yourself standing around, throw in a few sprints or long strides to get the blood flowing, and not pooling in your legs.
Sugar Kick
Sugar enters your blood stream very rapidly, and if you eat a few bites of Hershey, or GU, or honey, or other sugar, about 10 minutes before the race start, that little extra energy you need to maintain your pace will be there to burn for fuel.
Good Luck, and Here’s to running your Personal Best 5K!
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