Jonathan Jake George

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7 Secrets for Making a Comeback

How to get moving again after being sidelined.<p>It happens to so many runners, and in all likelihood it’s happened to you: You start running. You push your body faster, farther, and start to dream about PRs, six-pack abs, and pairs of skinny jeans. Suddenly, you see possibilities that you never had …

Do Race Tactics Matter?

Analyzing London Olympic results for clues about winning strategies.<p>The race is not always to the swift -- sometimes it's to whoever has the best tactics. That's a factor in most races, but nowhere is it more obvious than in middle-distance races on the track, which often seem more like chess …

Get Stronger In Under 20 Minutes A Day

<i>Try this workout a few times a week to build strength in the offseason.</i><p>It’s a conundrum. Research has clearly proven that strength training enhances …

Boosting Pain Tolerance | Runner's World

Matt Fitzgerald has an interesting new article on pain tolerance and running that's worth checking out. In it, he describes the results of a classic 1981 <i>British Medical Journal</i> study (full text freely available) on pain threshold and pain tolerance in swimmers.<p>What's the difference between …

Pain

The Crazy Move That Torches Your Gut

Juggle away fat and sculpt rock-hard muscle with this unconventional kettlebell exercise<p>You don't need to be part of a circus sideshow attraction to perform the kettlebell juggler. "When done at high-speed, this cutting-edge exercise works every single muscle from head to toe and fries fat," says …

Workouts

10 Abs Exercises Better Than Crunches

10 abs exercises for women that are so much better than crunches.<p>If you still think that doing crunches will score you amazing abs, you're in for a rude awakening. Flattening your belly requires multi-muscle exercises that target all the regions of your core—upper and lower abs, obliques, …

Workouts

How to Get Amazing Results With Just a Weight Plate

You don't need a ton of fancy training equipment to get fit. In fact, depending on your goals, you may only need one thing: A weight plate. This …

Workouts

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," …

Why Should Long Runs Be Slower?

Each run in a training schedule serves a specific purpose.<p><i>I'm considering training for my first marathon. I have run several 5k's and one 10k and now I think I want to train for a longer race. My question involves the long runs. I've read that I need to slow down on long runs, but how much do I</i> …

Start Fast or Pace Evenly?

Study suggests that a slightly fast start may pay off.<p>There's a longstanding debate about whether even pacing in always best in long (i.e. more than about four minutes) races. Physiologically, it makes sense -- but when you look at the actual pacing patterns of world records, they almost …

Good Advice from Runners Like You

From shoes to motivation, RW readers offer helpful running tips.<p><b>Get Good Shoes</b><br>The best piece of advice he ever got was almost an insult, says Joe Calderon, a new RW reader stationed in Basra, Iraq. "'Dude, you running with those shoes?' a friend said. 'No wonder your knees, back, and shins hurt. Go …

Your Smartest Moves During The Off-Season

<i>Dear coach: What is the smartest thing I can do in the off-season to improve for next year?</i><p>The off-season is time for you to take a break from …

5 Exercises That'll Make You Faster

These moves target the muscles needed for your fastest, strongest, best trail running outings ever, whether you're racing or just wanting to feel better on the trail.<p>Trail running enlists different muscles than road running, which creates different needs for strengthening. The uneven nature of a …

Overcome Running's Mental Barriers | Runner's World

Often the biggest obstacle to running has nothing to do with the legs and lungs; it’s about what’s on your mind. Here’s how to clear some common mental hurdles that can keep you from getting out the door.<p>Glen Montgomery<p>Advertisement - Continue Reading Below<p><b>THE OBSTACLE:</b> <i>Working out hurts!</i><p><b>Get Over …

Weight Loss

Should You Run When You’re Sick?

Runners don’t like to skip workouts—even when they’re ill. Here’s how to decide when you should take a sick day from training.<p>Runners seem to live by a creed that’s stricter than the postman’s: “Neither rain, nor snow, nor sniffle, nor fever shall keep me from my training schedule.” Indeed, the …

Lung Power

Need more air? Deep breathing can help you run longer with less effort.<p>Just before you crest a hill or reach the end of a speed interval, your lungs go into overdrive. Your breath becomes shallow and rapid. You think if only you could pull in more air, you could surge up that hill or maintain your …

Have I Reached a Training Plateau?

Training plateaus are not bad, they are a sign you need to change your plan.<p><i>Help! I have been running for about six months now and loving it. However, recently I feel stuck, like I'm going nowhere. I am not getting faster or any more fit. In fact, I almost feel like I'm going backwards. What</i> …

Surge Protector

"Float" workouts build strength for midrace attacks.<p>Back in 2008, Galen Rupp set a record that doesn't show up on his USA Track & Field bio. He ran a workout alternating 200 meters in 30 seconds with 200 meters in 40 seconds, and completed 24 laps. The previous record for the "30-40" session, …

How to Get Abs Quick

Forget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner.<p>A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. “Our coaches drill the importance of core conditioning into our …

Recover Properly for Long-Term Results

Plan recovery cycles to improve performance.<p>Half a century ago, American marathoner Buddy Edelen snuck out for a 40-minute run on his rest day. Edelen was the first man to break 2:15, yet he suffered the same crisis of confidence about taking days off that plague most competitive runners. "This is …

What's The Most Effective Length for Interval Repetitions?

A meta-analysis finds that 3- to 5-minute intervals produce the biggest VO2max boost.<p>Every once in a while, I get a reminder that Twitter really can be useful. In this case, it was a tweet from Andy Jones pointing out an interesting detail in a new study that I might otherwise have missed. The …