March 30, 2014 - Marathon, Half Marathon, Relay, 5k, Kids fun run
Tip #1: Refuel immediately after a long run. You need to get some nutrition in your system within a few minutes of a hard workout or long run. Definitely do this after runs of 90 minutes or longer, but consider doing it even after 60 min runs to help repair and rebuild muscles and tissues that may have been damaged. You can use energy bars, energy drinks or even chocolate milk to start the refueling process. Anything with a high percentage of carbohydrates. I personally like a product called 2:1:1 because it tastes just like a milkshake and I need a treat after a hard workout. (In Knoxville, see Eddie at the Health Shoppe for this product.)
Tip #2: Find a training partner. The long runs will be much easier if you have someone to run with. It will help you to get out there on days you don’t feel up to par and on those days when it is cold or rainy you will have someone to share the misery with. You can run 15 miles in a downpour if you have company but you would probably not be able to go that far alone.
Tip #3: Do some weight lifting. Concentrate more on the upper body as most runners have strong legs but weak core muscles. For example your arms actually help to propel you and if they are stronger, you will use less total effort when running. Especially try to work on the stomach area with some type of crunches or weight machines. Work with lighter weights and more reps; you don’t need to build muscle mass for running; you just need to tune up the ones you have.
Looking for a customized training plan? Well, you're in luck! RunKNOX will offer customized training plans for 2014. Please check back this summer!