As runners, we’ve all heard the mantra: “You’ve got to run slow to run fast.” Every seasoned runner recognizes that not all runs should—or can—be a race against the clock. Those lung-busting intervals and sweat-drenched tempo runs are vital for driving improvements in speed, stamina, and race-day prowess. But what underpins the success of these […]
Running Slow to Race Fast: The Science Behind Easy Runs Read More »
Super Shoes first rocketed onto the running scene in 2016. Their impact was immediate with a string of World records, World and Olympic medals and the infamous breaking 2 project. However, they don’t just benefit the elite. Research suggests most runners can expect to run around 1-2% faster in Super Shoes. And (despite their hefty
To Wear or Not to Wear: Super Shoes In Your Daily Training Read More »
Whilst there are many ways to improve running performance — increasing mileage, tempo running, hill running, strength training, etc — one of the most time efficient and effective ways to gain that extra speed advantage is interval training. Here there are many effective approaches: One highly effective and research proven method is VO2 max running
TRAINING FOCUS: 30 SECOND VO2 MAX RUNNING INTERVALS Read More »
High-intensity interval training is one of the best ways to improve fitness, health and endurance exercise performance. To optimise intervals, we put a lot of thought into the intensity, duration and volume of the work intervals. However, interval training is far more than just how hard you push the interval. And it’s easy to overlook
RECOVERY INTERVALS: A KEY PART OF VO2 MAX TRAINING Read More »
Inspiratory muscle training, also called respiratory muscle or breathing training, is a special form of resistance training for increasing the strength and fatigue resistance of your inspiratory muscles. Despite having a sizeable amount of research supporting its effectiveness for runners, cyclists, and swimmers, it’s not widely used by endurance athletes. In this article, we’re going
The Proven Benefits of Inspiratory Muscle Training Read More »
Heart rate training zones provide a very accessible and effective way to measure, monitor, and assess how hard you are training. Think of them as a way to quantify the physiological stress of exercise. Essentially, they allow you to monitor and control your exercise intensity by keeping your heart rate within specific training zones. Heart
Improve Your Heart Rate Training Zones With The Karvonen Formula Read More »
As runners, we are constantly looking for novel ways to increase performance. Searching for workouts that will produce big results and take our running to new heights. Often we fixate on finding tougher, more challenging workouts — more intense, higher resistance, longer duration, etc — to achieve bigger and better training effects. Strength training is
Research Focus: The Surprising Strength Benefits of Downhill Running Read More »
Whether your focus is on 5k, 10k, marathons, or ultras; improving running economy – the energy cost of running – is one of the most underrated training approaches. To run well requires working on several components: speed, strength, aerobic fitness, endurance and efficiency – to name a few. While speed, strength, aerobic fitness and endurance
10 Ways To Improve Running Economy Read More »
Think sprint training is just for sprinters? Think again. If you’re a distance runner looking for a time effective and research proven training method, it’s time to consider adding in some sprint training. Not only will it improve your maximum running speed, strength, power and neuromuscular coordination; it will make you a faster and more efficient
Sprint Training: The Secret to Becoming a Faster Distance Runner Read More »
Altitude training masks are designed to make breathing more difficult when exercising. The idea being that this strengthens your respiratory muscles and improves cardiovascular fitness and efficiency. It’s also claimed that they can simulate the effects of altitude training. But is that really the case? And do they provide any benefit for endurance athletes?… So,
DO ALTITUDE TRAINING MASKS ACTUALLY WORK? Read More »
Mindfulness has many positive effects on health (lowers stress, anxiety and depression, improves heart health, immune and brain function). It can also increase our ability to focus, and endure pain, or discomfort. Recently, research has also highlighted potential for improved endurance running performance. So, can mindful running make you a faster runner?… In this article,
HOW MINDFUL RUNNING CAN MAKE YOU A FASTER RUNNER Read More »
What gradient should you use when running hill sprints? It’s a question that crops up a lot. And I don’t think there’s a clear answer to what (in theory) is quite a straight forward question. While, I’ve covered many of the different types of hill training in other articles; one area that I’ve paid less attention
What’s the best gradient for hill sprints? Read More »
