Learn more about exerciseandfitness with this collection
How to stay motivated
How to create a workout routine
Proper form and technique for home workouts
Running is individualised
Runners may get caught up in the idea that in order to see gains, you have to do more.
However, experts say that running is an individualised sport, and the volume and intensity to perform optimally depend on fast-twitch and slow-twitch muscle fibre predisposition.
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Establish your specific muscle fibre ratio
To find your specific muscle fibre ratio, plug a recent 5K time into a race equivalency calculator, then compare it to your marathon results.
- If a 5K time suggests you can run a 3:59 marathon, but your real marathon time is 4:10, you may be stronger at shorter races that need fast-tw...
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How to pack more quality into lower-mileage training plans
Examples of lower mileage training plans:
- Athletes can do two harder but longer-distance sessions per week, with a shorter recovery run the next day.
- Athletes can run four or five days per week with just one hard workout, such as 200-meter intervals. Long runs with varied inten...
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The difference between fast-twitch fibres and slow-twitch fibres
- Fast-twitch fibres have a more powerful force but fatigue quickly.
- Slow-twitch muscle fibers are less powerful but more fatigue-resistant.
- Our muscles contain both types, but your personal ratio can vary.
A 2020 study found that...
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Signs of overtraining
- You’re constantly dealing with soreness, fatigue, overuse injuries, or aiming for high numbers for their own sake.
- If you get out for a run, are breathing normally, and running at a pace that should be easy, but you find that your legs just don’t want to move.
- Watch out for a...
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Strength workouts
Regular strength workouts is a key component to strong performances.
For example, a combination of weight-lifting and plyometric exercises, such as 5 sets each of barbell squats, weighted box jumps with dumbbells, and non-weighted box jumps, as well as separate 20-minute banded exercise se...
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Take personal notes and avoid comparison
- Listen to your body and write down notes that you’ll learn from.
- Comparison can steal your joy for running. Social media only tells a fraction of the picture. We continually forget what works for us and then get scared or insecure based on what we see others doing.
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Lifestyle factors play a role
Most people aren't suited for higher mileage. Professional athletes go home after their workouts; they're eating well, they're stretching and sleeping.
The average person with a full-time job is likely not sleeping enough and knows it's unsustainable to put that much volume in their running...
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The idea that running is bad for your knees is not valid
There is this idea that running wears away your cartilage and causes arthritis in the knees. But it is not valid. Studies show that people who run more are less likely to get arthritis in their knees and more likely to benefit from physical activity.
Knee injury is indeed most com...
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