Monday, December 10, 2012
0 New Blog Series: Coach Corey's Corner
I've decided to start a new series on this blog called "Coach Corey's Corner," in which I'll provide some quick tips to help you improve your running. Each post will contain short, digestible bits of information. This'll be done for two purposes: First, most people probably don't have the time to read long posts anyhow, save some spare moments on the weekend, and second, I just don't have the time right now to write them. Lol. At least this way, I can continue to provide some germane content here when I can find the time. :)
So here goes:
If you want to improve your overall race training performance for long distances, be sure to include the following essential types of runs in your training regimen:
(1) long slow distance (for endurance and stamina)
(2) anaerobic threshold runs (to fight off lactic acid buildup) (i.e., tempo runs)
(3) interval training runs (to improve VO2 max) (i.e., fartleks)
(4) short repetition runs (to improve form and leg speed)
(5) easy recovery runs (to flush out waste build-up and allow for top effort on hard days)
To cover multiple training elements from the above list, incorporate hill repeats into your workout program. Hill repeats will improve leg strength, aerobic capacity, and fatigue resistance.
And don't forget strength training for all of the major muscle groups; it's common for runners to neglect this essential element in their training, but if you build it into your training schedule, it'll make you a better runner. Before you begin your strength training exercises, it's very important to do an aerobic warm-up first (i.e., 10-15 minutes at your target heart rate) and then do a warm stretch immediately after your strength training session. And, last but certainly not least, be sure to strengthen both sides of the body equally.
OK, that's all folks. Have a great week!