LancePwll

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The Right Way to Carb-Load Before a Race

You won’t hit the wall—as long as you fuel correctly.<p>Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon. After all, carbs are a great source of energy, and you need a lot of energy to cover 13.1 or 26.2 miles. But many runners are far …

How and Why You Should Warm Up Before a Run

Heading out for a run too fast and not warmed up is a recipe for injury.<p>Once we get revved up to run it’s tempting to shoot out the door at top speed. But heading out of the gates at full speed—without a proper warmup—is a recipe for disaster, and injury.<p>If you start out too fast, you run the risk …

How to Recover Between Intervals

When to walk, jog, or push the pace between intervals.<p>Speedy interval sessions require rest between repetitions—and especially when you’re pushing your limits, the natural instinct may be to stop and put your hands on your knees while you catch your breath. But experience teaches us a …

3 Workouts to Tune Race Speed

Add speed to your arsenal as you enter racing season.<p>After building a consistent mileage base and integrating workouts to improve muscular endurance, add speed to your arsenal as you enter the racing season.<p><b>WORKOUT NO. 1 - SHORT HILL REPETITIONS</b><p>This is a great workout to add explosive strength and …

12 of the Season’s Best Running Jackets

Outerwear that protects against foul weather and other hazards.<p>A runner can always find reasons to skip the day’s workout. Don’t let dipping temperatures or shorter days be one of them.<p><i>Runner’s World</i> rounded up the latest running jackets to help keep your training on track. Whether it’s a steady …

16 Healthy (and Yummy) Prerun Meals and Snacks

Before heading out for a run it's important to make sure you're fueled.<p>Your body needs high-octane fuel to run its best.<p>Here are some high-carb, low-fat, low-fiber meals and snacks that can provide the energy you need to run your best, for a variety of different workouts. These meals and snacks, …

Progress from “Today” Speed to Target Speed

Create a plan based on how much faster you need to get and how long you have to do it.<p>In November 1968, Steve Prefontaine was a high school senior with a two-mile best of 9:01, set the previous spring. His audacious goal for his senior year: 8:40, well under the national high school record of 8:48. …

Race-Week Workouts to Leave you Primed for a PR

Recommended workouts to help you feel and be ready to race.<p>As a veteran of three Olympic trials and countless national championships, Erik Nedeau knows exactly how he wants to feel during his final workout before a big race.<p>"I like to be getting sharp with faster efforts and a little more rest," …

High Carb Meals to Fuel You Up for the Long Run

Pasta isn't the only food that provides the right energy.<p>It's the day before a long run or race. What's for dinner? Chances are you're thinking pasta—a high-carb staple for runners. “Eating ample carbs stocks your muscles with glycogen,” says New York City sports dietitian Lauren Antonucci, R.D.N., …

6 Smoothie Ingredients to Keep You Running

These additions can reduce inflammation.<p>Reducing inflammation is a must for good health and longevity. For those of us who want to run forever, it’s even more important.<p>Smoothies are a fantastic way to pack in a lot of nutrients and energy. Plus, they're gentle on the digestive system.<p>Certain …

Masters Runners 10-Minute Strength Circuit

This strengthening and injury-prevention routine is quick yet effective.<p>Masters runners often think they can't fit strengthening and injury-prevention routines into their packed schedules. Same goes for runners of all ages. But it doesn't take long to get a sufficient workout in. This 10-minute …

A Runner's Guide To Ice Baths

Run a 5K Faster with These Five Fun Workouts

Working on a 3.1-mile PR? Coach Jenny has your training covered.<p>There's nothing like racing a hard 5K, especially when the runner's high kicks in. It's a rewarding distance to race, and you can run many of them in a season!<p>In order to race fast, you've got to run fast in training. Here are five fun …

Four Fast Speed Workouts for Any Runner

Fast workouts benefit every runner, so there’s no excuse to skip them.<p>Think you can skip speedwork, that it’s just for seasoned runners with specific time goals? No such luck.<p>Research suggests that 30-second to five-minute bursts of intense exercise interspersed with rest periods will yield unique …

Tips for Your First Race

Follow these steps to prepare for your first 5K or 10K.<p>Even for seasoned racers, the days before a race can be stressful. With all the hope and hard work that you’ve invested in your goal event, you want to arrive at the starting line feeling calm, healthy, and ready to run your best. Here are a …

Marathons

Pros and Cons of Running Twice a Day

You don't have to be an elite athlete to divide and conquer.<p>Heading out for two runs in a single day--logging "doubles" or "two-a-days"--is standard practice among elites. But most mortals wouldn't dream of it: not enough time and too much injury risk. "There is a misconception that doubles are …

10 Essential Strength Exercises for Runners

Do these exercises consistently, and you’ll run faster and stronger.<p>Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in …