Running stronger comes from being stronger. Why is strength training good for runners? We also like non-impact exercises, which include nordic skiing, elliptical training and step climbing. This includes swimming and aqua-running, strength-training, cycling and rowing. Runners do best with cross-training exercises that are non-weight-bearing. While research indicates that cross-training probably won't make you a faster runner, it can make you a stronger and healthier and less injury-prone runner. The world of cross-training has expanded dramatically in recent years. What are the best cross-training exercises for runners?
We recommend one or two rest days, when you do no training at all (or just take a relaxed 30-minute walk) and one or two cross-training days. Most beginner and intermediate runners should run no more than 4 to 6 days a week. How many 'rest days' should I have per week? Easy days can include rest days and cross-training days. What should I do on 'easy days'?Ī hard session should usually be followed by one or (even better) two easy day sessions. More advanced runners can do three hard days if they're careful.Įach of the following is a hard-day workout: tempo runs, VO2-max sessions, speed-form workouts, Yasso 800s, long runs. We recommend that most beginner and intermediate runners do just two hard days a week. To get a general idea of what you should be running each week, follow these basic rules: How often should I do 'hard days'? When it comes to putting this all together into a training plan, whether you're following one or building your own, it's important not to overdo your training. The important thing is building up the distance and training your body to keep going for 3, 4, 5 or however many hours it's going to take you.
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But there are a thousand theories about how to do long runs, none of which have yet been proven superior to the others. Let your long runs be your slow runs, and save your legs for other days of the week when you might do tempo runs or maximum-oxygen runs. In general, we believe that slower is better than faster. Because long runs are done at a relaxed pace, there's great latitude in how fast you actually run. So, even when you're not training for a specific marathon, it's a good idea to do at least one semi-long run a week. Long runs form the foundation of all marathon training programs - they build everything from your confidence to your discipline to your fat-burning. A good Yasso 800 workout: 6 x 800m at Yasso pace with recovery jogs between the 800s. Between the 800s, take a recovery jog that lasts as long as your 800s. Start with perhaps 4 x 800 and build up to 10 x 800. Bart suggests doing Yasso 800s once a week as part of your marathon training. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds. They're simple: if you want to run a marathon in 2:45, 3:29 or 4:11, you should train to the point where you can run 10 repetitions of 800 metres in the same time: 2:45, 3:29 or 4:11.
Yasso 800s are an invention of Runner's World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons. 4 strength moves to give you a faster race finish
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