Image courtesy of (ariel)

As a runner, I am constantly looking for ways to decrease the necessity for rest while increasing my ability to recover. Part of the reason is that I don’t want to be sore all of the time, and finding the correct training and recovery balance is important for that. The other part of the equation is that I want to recover faster so that my body can take more pain…which means I have more time to train.

I don’t like rest days…I hate them. I’m born to run and any day spent without some sort of physical activity is one in which I just don’t feel as accomplished as the days before. Sure, you could say that running might be an unhealthy addiction, but compared to other self-medications, like booze or drugs, I’m OK with my running habit.

So with that being said, I’d like to discuss 5 ways that I’ve been able to train my body to recover faster.

1. Ice baths – Most people refuse to try ice in any form. Yeah yeah…it is pretty darn cold, but once you get used to the routine you stop hating it so much. Ice packs work OK, but a cold ice bath is one of the most effective ways to reduce inflammation and speed up recovery. The trick with an ice bath is not to get the temperature to near freezing and in fact many times you don’t even need ice to reach the right temperature. Let the water run and slowly add ice until the water gets into the 40’s or low 50’s, which is plenty cold enough to reduce your core temperature and start the healing process. The first time might be tough, but you’ll get used to the feeling very quickly. After 10 seconds, you’ll be in recovery heaven.
2. Amino acids – Amino acids are the building blocks for protein, which means that your muscles need them in order to repair and rebuild. There are a few great amino supplements on the market, but any is better than none. The great thing about amino supplements is that they are fed directly to your starving muscles, which speeds recovery and will ensure that you get the most benefit from your training.
3. Recovery drink – A good recovery drink taken post-race or post-workout can help you improve recovery by leaps and bounds. Immediately after a workout, prepare a mixture of 1/4 protein and 3/4 carbohydrates. The protein will work to repair your muscles while the carbohydrates will help to restore what you lost during your workout. Your body can then focus on recovery rather than digging for energy sources.


4. NSAID’s – Motrin, Naproxin, and the rest of the NSAID crew can help to reduce inflammation, which will help your body rebuild at a quicker pace. The trick with these is not to become dependant and only use them when you need to. Natural methods are better, but when left without options or when in considerable pain, 400 mg of Motrin can do the trick.
5. Stretching – This is the lost art…most people don’t like to stretch, but it must be done. Post-workout stretching is just as important as pre-workout stretching is. When you stretch after a workout, you’ll keep your muscles from contracting and tightening up, which will help conserve energy and allow your body to feed essential nutrients to your recovering muscles. It will also increase blood flow, which helps oxygenate your legs and prevent more serious conditions.

Runners need to spend as much time thinking about recovery as they do about training. It might not be as sexy, but ensuring a speedy recovery will help you to reap as much benefit as possible from your workouts. After all, what’s the point of training if your body cannot take advantage of it?

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The following is a guest post from Charlene Jaszewski, a fellow runner and resident of New York City. This is a great post about a problem that most of us deal with from time to time. Make sure to leave a comment at the end of the post.

If you’re like me (and god help you if you are), your number one problem on a run is not coming up with enough energy to complete your run, it’s keeping your mind from going crazy during the run. If you’re just running 45 minutes, it’s easy enough to keep your mind entertained with scenery on the way out and back. But once you start pushing your mileage up up and away, it becomes more important for you to keep your brain in check.  Here are some methods I use.

1. Listen to fast music.

If you listen to the iPod Nano, you can define a “Power Song” that you can pull up in those instances where you need an extra kick.

2. Do a mantra.

Mantras are words repeated during meditation to calm and control the mind. I discovered mantras during a failed attempt at a meditation practice. However, I found by accident that a speeded-up mantra DOES work while running. Obviously “OM” doesn’t work for this purpose, but the Hare Krishna one does. It goes like this:

Hare krishna hare krishna
krishna krishna hare hare
hare rama hare rama
rama rama hare hare

3. Find a rabbit

Here’s how it works. Run in an area with other folks (easy enough to do in the city where I live) – in your sights, find someone who is running ahead of you, but JUST A HAIR FASTER. He/she is your rabbit. Make it a challenge to catch up to them. If you’re feeling ballsy, you can even try to pass them, but don’t get too cocky. And don’t make it apparent that you’re chasing them or you might creep them out. Then again if you do, they will run away faster, creating an even greater challenge for you.

One recent rabbit and I did a speed/up slowdown for almost 45 minutes – I would catch up to/pass them, then when I would slow down, they would speed up/pass me. Glorious! And unless your rabbit is extraordinarily cute and you want to have a post-rabbit conversation, you don’t even need to say “thanks for being my rabbit.”

4. Cityzagging:

*Only to be undertaken by the very agile and quick, requires dense population and wide sidewalks

Part of my run home involves three long city blocks near Central Park. The sidewalks are very wide (10-15 ft) and there are pockets of people every 20 feet. While running home, it’s necessary to zig and zag between people to keep up my pace. But now instead of zigging when I have to, I CREATE zigzag situations. Like a pocket of people only five feet spread instead of ten.  It’s really fun because not only do i get the workout benefit of varying my speed, I get the mental challenge of estimating the ideal speed/trajectory to avoid plowing people over.

Charlene Jaszewski is a freelance communication optimizer who lives in New York City a stone’s throw from Central Park, just the way she likes it. You can read her thoughts on social media, usability and randomness at www.theredheadsaid.com.

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Boston Qualifying Information

This is the offical Boston Marathon Qualifying Information from the Boston Marathon Association. You can use these time to find out how to qualify for Boston. Find your age group and use the time listed as your official necessary Boston Marathon Qualifying Time. Then, visit FuryFitness.Com to look for races that help you get qualified for Boston.

The qualifying races most frequently used are listed below. Please note: This is not an all inclusive list. All qualifying races must be certified.

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Running Shoes – How to Choose

I get a lot of questions about running shoe selection and what types of shoes I recommend. Well, the truth is that although there are two major factors to help you choose a good shoe, for the most part choice is an individual preference based on what feels good on your foot. It is also important to take into account your foot type and running style. If you have a high or low arch, you’ll need to make sure you pick a shoe with the proper amount of cushioning. Many experts recommend changing running shoes every 350-500 miles or 6 months and although worn in shoes often feel comfortable, for the health of your feet and ankles it is important to buy new shoes as often as you can afford to. I recommend buying a new pair every 3-4 months and breaking them in every other run or so until you have two good pairs. That way, if you wear one set of shoes out, you will have another set already broken in. It also helps to have two pairs in case they get wet or damaged somehow. In regards to running specific shoes, there are 3 major types:

• Flats - which are intended for speed on a track type surface
• Road Shoes – which are intended for regular or long distance runs on pavement, sidewalks, or tracks
• Trail Shoes – which are specifically designed to take a beating and resist water when running off-road

Although I find flats useful, I won’t be talking about them here because this site is mostly geared towards road and off-road running and regular road shoes are perfectly adequate for running on a track for intervals or other speed work.

Road Shoes

My favorite road shoes are New Balance, Asics, and Nike however many people dislike Nike running shoes and prefer Mizuno or Saucony. As I said before, much of shoe selection is personal comfort and preference. The most important part about picking out a shoe is to not buy a cheap shoe because it fits your budget at the time. You would be much better off saving up for a more expensive shoe than you would be buying a new pair of cheaper running shoes. Cheap running shoes feel good at the store, but they don’t wear well, they don’t fit good enough to prevent blisters and/or shin splints, and they cause you to run with bad form. I’ve made the mistake of buying a cheap pair of running shoes because I thought I could get away with it, but in the end I wasted $50 and never wore them again due to shin splints and bad comfort.

New Balance

One of the most popular road shoes of all time is the New Balance 768: This is a great mid-range shoe that is excellent for average training. It has plenty of support to prevent pronation and is water-resistant. It is also a great shoe for those with low arches.

New Balance 768 Road-Running Shoes – Men’s  

Women’s WR768 Running Shoe

The 767 is last year’s model of the new 768 and is just as good of a shoe in most areas. For around $20 bucks less than the 768, you can’t go wrong with 1 or 2 pairs of this shoe.

Men’s M767 Running Shoes

Women’s W767 Running Shoe

Asics

Next, Asics have released a very economical shoe for runners looking for an entry-level gel running shoe. Make no mistake about it, this shoe is an excellent value for the price.

ASICS GEL-1130 Road-Running Shoes – Men’s

ASICS GEL-1130 Road-Running Shoes – Women’s

Runner’s World gave this shoe the editor’s choice award for their Spring 2008 shoe reviews. This shoe boasts supreme support and construction and is excellent for distance runners and those that are looking for one of the most comfortable shoes on the market.

ASICS GEL-Kayano 14 Road-Running Shoes – Men’s

ASICS GEL-Kayano 14 Road-Running Shoes – Women’s

Nike

From Nike comes a new style based on their Triax line that is built slightly lower to the ground, making it more stable. This shoe is VERY light and very responsive. The Nike + also allows you to track your mileage and have it sent to your Ipod Nano.

Men’s Air Zoom Sturcture Triax +11 Running Shoe

Women’s Zoom Structure Triax + 11 Running Shoe

Nike’s flagship running shoe is the Air Equalon +2 and is possibly the perfect racing shoe. Comfortable, lightweight, and responsive, this shoe is amazing. The Nike + also allows you to track your mileage and have it sent to your Ipod Nano.

Men’s Air Equalon + 2 Running Shoe

Women’s Air Equalon + 2 Running Shoe

Saucony

Saucony’s ProGrid Road Running Shoe is an excellent shoe for the budget minded runner. Special impact zones isolate and cushion heel and forefoot impact, and reduce shock while setting foot for a smooth transition. It also boasts a nylon inner shell for breathability.

Saucony ProGrid Guide Road-Running Shoes – Men’s

Saucony’s Hurricane is one of their best shoes and has continued to get rave reviews from runners. It is their best-seller because it is lightweight, breathable, and fits like a glove.

Saucony ProGrid Hurricane 10 Road-Running Shoes – Men’s

Saucony ProGrid Hurricane 10 Road-Running Shoes – Women’s

Brooks

This shoe by Brooks was labeled as Runners World’s Best Buy in their Spring 2008 catalog. Great for overpronators or those with low or normal arches. This shoe is also very comfortable.

Brooks Adrenaline GTS 8 Road-Running Shoes – Men’s

Brooks Adrenaline GTS 8 Road-Running Shoes – Women’s

Trail Shoes

Trail shoes have some very distinct features to differentiate themselves from regular road shoes. Good trail shoes with have some sort of tieless laces that zip tight so you won’t have to worry about them coming untied. Also, they are generally built with more durability, strength, and water resistant qualitites.

New Balance

New Balance has a couple of great offerings, including the MT 800 which is a bit lighter than a typical road shoe at the expense of some extra protection. However, this is a very good looking and well constructed shoe.

Men’s MT800 Trail Running Shoe

Women’s WT800 Trail Running Shoe

The 873 is also a good trail shoe from New Balance and is a bit sturdier and more water resistant than the 800.

Men’s MR873 Trail Running Shoe

Women’s WR873 Trail Running Shoe

North Face

The North Face Rucky Chucky is a premier trail shoe designed to revolutionize trail running shoes. This shoe is also worn by Dean Karnazes and features great protection, rugged durability, and fantastic responsiveness. The GTX XCR is their flagship trail shoe and features a Gore-tex upper.

Men’s Rucky Chucky Trail Running Shoe

Women’s Rucky Chucky Trail Running Shoe

Men’s Rucky Chucky GTX XCR Trail Running Shoe

Women’s Rucky Chucky GTX XCR Trail Running Shoe

Salomon

The Salomon trail shoe has a unique lace system and is water-resistant and breathable. This shoe isn’t talked about much, but you’ll see many of them at local races.

Men’s XT Wings Running Shoes

Women’s XT Wings Trail Running Shoes

he Salomon XA Pro is also a great shoe for a bargain price. It also features the quicklace system and a great durable construction.

Salomon XA Pro 3D Ultra Trail-Running Shoes – Men’s

Salomon XA Pro 3D Ultra Trail-Running Shoes – Women’s

Finally, for those on a budget, I’ve listed some other great but lesser known trail shoes. These shoes are a bit less expensive, but still very good quality.

Salomon Men’s Trail Runner SW Shoe (Spring 2008)

Men’s Endurus XCR Boa Trail Running Shoe

Men’s Ultra 103 Trail Running Shoe

Women’s Arnuva 50 Trail Running Shoe 25769

Women’s Fury Gore-Tex XCR Trail Running Shoe

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Hydration for Runners

People often ask me what hydration methods I use for training and racing. To be honest, outside of some basic hydration requirements, I believe that hydration is a personal choice based on your own body chemistry and physical makeup. For someone like me that sweats a lot, hydration can become a make or break issue even on small races, but for others that may not be the case. The distance of a race or training run also has a lot to do with what I recommend, because as you know a marathon will drain you much more than a 10k. I rarely carry a bottle or pack on any run under marathon distance, however some people less competitive than myself may find that carrying a water source will help minimize some of the discomfort associated with racing. As far as specific hydration requirements, I believe taking in a quart of water, SLOWLY, for every hour raced should be sufficient. However, during humid or hot days, that amount should be increased. I would prefer to carry a bottle and drink slowly than have to slow down and stop at a water station and chug water. I really only use water stations for pouring water over my head to cool me down. Just remember, pre-race hydration is just as important as hydration during a race. Also, try to carry both water and an electrolyte source such as gatorade or Ultra-fuel. Now considering all of those factors, there are so many options for hydration that I’d like to make a few personal recommendations to help you decide which to choose.

Handheld

I recommend handhelds for training runs over 8 miles and for race distances of half-marathon or greater. One of the best parts about handhelds is that the ones made for runners have straps that attach to your hand, making it much easier to carry them for long distances. If I am running a long race, I prefer to take 2 handhelds, not only for balance but also so I can put water in one and an electrolyte mixture in the other. Here are some brands/models that I recommend:

1. E50/50 North Face Bottle Holder: This is an ergonomically designed bottle with a small pocket for gels/keys.

2. Ultimate Direction FASTDRAW PLUS: This is a great choice because of the hand strap and bigger pockets, but it is not as ergonomic as the North Face version.

3. GoLite Hydro Clutch Hydration Pack (Spring 2008): this is a great choice because of price and quality, very similar to the FASTDRAW.

Fuelbelt

Fuelbelts have become very popular lately, especially for trail runners. I recommend using a fuel belt for marathon or longer race distance, although I strongly recommend training with it as well so you get used to wearing it. The great thing about fuelbelts is that they have 2-4 different bottles, making it easy to mix up your water sources. I like to use 2 water and 2 for electrolyte drinks, but you could mix it up any way you like. Fuelbelts also have pockets, which make them great for solo runs because you can store credit cards, cell phones, keys, and gels without having to lug a camelbak around. I’m going to recommend several, but they all do the job well, so I recommend making your decision based on price, style, and size.

1. Photon Lumbar Hydration Pack: Only has one bottle, but fits well and has decent sized pockets. Great for shorter runs.

2. CamelBak Alterra 28 oz. Hydration Pack: Although it isn’t a bottle, I really like the simplicity of using it.There is a clip to keep the hose from flying around while you run.

3. Ultimate Direction Naviti Hydration Waistpack: Very efficient design with wicking quality so you it doesn’t soak up sweat. Has 2 bottles and large storage for long trail runs. Very good pack.

4. Amphipod Runlite Waist Race Hydration Pack – 16 oz.: This is a great option for those that don’t want one of the larger packs. This has 2 bottles and a small storage pouch, making it lightweight and practical.

5. Fuelbelt Helium 4 Bottle Belt: The original 4 bottle fuelbelt. You can’t go wrong with this model.

Camelbak

Camelbaks are great for long trail runs, marathons, and ultramarathons. I prefer Camelbaks over fuel belts because of the water capacity and the way they fit, but the drawback is that you can only carry one type of drink. However, you can offset that problem by carrying a handheld with electrolyte mix and keep pure water in the Camelbak. If I am going to run any type of ultramarathon or marathon trail run, I will wear a Camelbak. You can buy Camelbaks with or without a pouch/pouches.

1.CamelBak M.U.L.E. 100 oz. Hydration Pack: A bit larger than I like to wear, but if you are going to be out for a long while, then the extra water storage and pockets will come in handy.

2. Octane XC 70 oz Trailrunning Pack Awesome pack designed for trail runners. Fits extremely well and has easy access to pockets.

3. CamelBak Classic Hydration Pack – 70 oz. Your basic Camelbak with little to no storage. Best option for those that want large water storage without all the extra storage weight.

4. CamelBak Hydrobak Hydration Pack – 50 oz. Best Camelbak for the money. Doesn’t have any pockets, but stores enough water for long runs and is by far the lightest and most comfortable option.

Hydration is mostly a matter of preference, however I would highly recommend carrying the least amount of water you can afford to carry as comfort and weight are huge issues during races. Training runs are great for getting used to wearing fuelbelts or Camelbaks, but remember to try different options if you can.

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This is a 6-week guide for all of you runners to be out there, trying to figure out how to start running without getting injured or being sore a week later.  Like many people, I decided to get into running at a later age and wasn’t sure what type of program or routine would be best.  Being that I was very eager to get started, I proceeded to go out and run as fast as I could around my neighborhood.  When I got tired, I started walking until I could breath again. 

This continued over and over and as I got frustrated at my lack of ability and endurance, I gave up for a few months.  I burned right through the initial "excitement phase" in 1 session and was already done with running.  What I realized after this (months later), was that by jumping too quickly into running without being prepared and knowing what I was doing, I sold myself short. 

So I went out and started soaking up all the information I could. I bought every running magazine and spent hours online reading articles and posting on discussion boards (such as those found at http://forum.runnerstrainingguide.com).  Finally, I came up with a perfect starting routine that built me up slowly and allowed me to run enough to feel like I accomplished something every time.  Years later, I’m competing weekly and loving the running lifestyle. First, here are a few keys:

1. Running involves more than just your leg muscles. To properly build yourself up to running shape (being able to run more than a mile at a time without stopping) you will need to strengthen your entire body. I recommend some time in the gym or at least supplementing with some squats, lunges, and ab work whenever you can.
2. Don’t go for broke right off the bat. Whenever you go running (at least in the beginning), make sure you start off slow and easy until your heart starts getting more blood to your legs.
3. Breathe in your nose and out your mouth. Use a nice and easy breathing pattern and don’t start sucking for air as fast as you can.  A large portion of running has to do with proper breathing. 
4. Stretch! Both before and after you run, spend 10-15 minutes stretching.  Proper stretching will warm you up and keep you from being sore later.
5. Last but not least: Rest! Rest is very important and will allow you to stay refreshed and heal properly.  Try to plan so you can alternate between running and rest days.

Ok, now that we’ve touched on a few tips, lets talk about routines.  For the purpose of this guide, I’m going to assume that you’ve never run on a consistent basis if at all.  If you find this guide is too easy for you, bump up the pace, distance, or time to meet your needs. A quality routine will consist of about 2-3 days of running for the first 2 weeks mixed in with some walking to keep your heart rate up without killing your legs and lungs.  After that, we’ll slowly start removing the walking until you can comfortably run a mile.  From then on, you will know enough to formulate your own routine based on this guide and those found on the rest of the site.

Week 1     

Day 1: Alternate between 1 minute runs and 1 minute walks for a total of 10 minutes. If you find that 1 minute is not sufficient with either cycle, then change accordingly (i.e. 1:30 run/0:30 walk or visa versa).     

Day 2:  Repeat day 1 workout, but add an additional 4 minutes to your total time.     

Day 3:  Alternate between 1:30 minute runs and 1:30 minute walks for a total of 12 minutes.

Week 2     

Day 1:  Alternate between 2 min runs and 2 minute walks for a total of 12 minutes.     

Day 2:  Alternate between 2 minute runs and 2 minute walks for a total of 16 minutes.     

Day 3:  Alternate between 2 minute runs and 2 minute walks for a total of 12 minutes.

Week 3     

Day 1:  Alternate between 3 minute runs and 1 minute walks for a total of 12 minutes.      

Day 2:  Alternate between 4 minute runs and 1 minute walks for a total of 15 minutes.       

Day 3:  Alternate between 3:30 minute runs and 30 second walks for a total of 16 minutes.

Week 4     

Day 1:  Run/Jog for 5 minutes, walk for 1 and repeat.     

Day 2: Run/Jog for 7 minutes, walk for 1 and repeat.     

Day 3: Run/Jog for 5 minutes, walk for 1 and repeat twice.

Week 5      

Day 1:  Run/Jog for 10 minutes, slowing down instead of walking to rest.     

Day 2: Run/Jog for 14minutes, slowing down instead of walking to rest.     

Day 3: Run/Jog for 12minutes, slowing down instead of walking to rest.

Week 6 (Victory Week!)     

Day 1: Run at a steady pace for 12 minutes.     

Day 2: Run at a steady pace for 16 minutes.     

Day 3: Run at a steady pace for 14 minutes.

By now, you should find this program too easy and you’ll be chomping at the bit to unleash your fury and tear up the roads.  You should have no problems running a mile in this time period and in fact you should be running close to 1.5 miles if you are working hard enough.  All it takes to become a runner is to start running consistently, which is why I love running so much.  First, you’ll be competing against yourself and soon you’ll find you just might want to try the next level…competing against others in a 5k or 10k.  Remember, stick to the basics and don’t burn yourself out.  Good Luck!

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People ask about running all the time, but the most pertinent question I get is why. Most of the time, it is phrased in a manner such as “what is wrong with you that you like running so much?” Well, every person has their own reasons and they vary as much as the weather, but for me running is religion.  Running gives me a sense of peace that I don’t find anywhere else.  The daily jogs through my neighborhood allow me to see the world in slow motion. I also often find that I do my best thinking when I am alone on the run. I guess you could say it is meditation. However, this probably isn’t the case for all runners and so we’ll talk about many of the benefits of running and some of the top reasons to run.

• Running can help you lose weight and keep it off.  Running burns hundreds of calories and on an hour run you can burn upwords of 1,000 calories. Even at a slow pace, runners will see a positive impact very quickly.
• Running builds a healthy cardiovascular system.  Are you tired of getting winded just bringing in the groceries or walking up a flight of stairs?  Running can really improve your lung capacity, breathing, and oxygen distribution.
• Running builds a healthy heart.  Some people say that your heart only has so many beats, so why shorten your life by running? This is rubbish and it is proven that running can help you live longer by strengthening your cardiovascular system.  This includes a slower heart rate (helping your heart live longer), improved bloodflow, and less toxicity in the body.
• Running strengthens bones and muscles.  This one really makes a difference in how you feel.   Your bone density improves and your muscles grow and harden, giving you a confident and strong posture.  Studies have shown that running actually improves joints over time as well.  Who doesn’t want a stronger body?
• Running is great for the mind and fuels the competitive spirit.  Running is a solo sport for the most part, and you’ll find that your only competition is yourself.  Running teaches you how to move through adversity, control your body and mind, and push yourself harder than you would normally.  I have never felt this kind of exhileration anywhere else in life.  Runner’s high is part of it (it is free and legal!), but oddly enough by crossing running barriers you’ll find yourself crossing personal barriers too.
• Running is a stepping stone to greater things.  Many of you have set goals to run and never followed through.  Aren’t you tired of setting goals and not achieving them?  Set out to run and stick to it and you’ll find running as a stepping stone to greater things.

Running has many benefits and there are many more than I’ve listed here.  There are so many reaons to run and these top reasons to run are just the start. It really is a lifechanger in more ways than one.  Don’t let the fear of getting started stop you from seeing these benefits in your life. The key is like Nike says, “Just Do It.”

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Many people say that by training in high altitudes you will dramatically increase running times upon a return to low altitudes. In fact, many of the world’s best runners live and train in high altitudes, such as recent Boston Marathon champion Robert K. Cheruiyot from Kenya. A majority of the rationale is based upon the obvious lack of Oxygen at higher altitudes and the assumption that your body would learn to permanently adapt to this problem while maintaining the benefits achieved from low altitude training. The problem with these assumptions is that they just might be wrong.

After reading several fitness journals and physiological studies, I have found that high altitude training may not be all that it is cut out to be.

From Rice.edu

The first thing that happens is your respiratory rate and heart rates speed up. This occurs both at rest and during sub-max. exercise. This helps offset the lower partial pressure of oxygen. You will not be able to reach your max VO2 so don’t get frustrated. The faster breathing rate changes your acid-base balance and this takes a little longer to correct. The longer term changes are

1. a decrease in maximum cardiac output a decreased maximum heart rate
2. an increased number of red blood cells
3. excretion of base via the kidneys to restore acid-base balance. (Unfortunately, the net result is that you have less tolerance for lactic acid.)
4. a chemical change within red blood cells that makes them more efficient at unloading oxygen to the tissues.
5. an increase in the number of mitochondria and oxidative enzymes.

Although there is the benefit of an increase in your body’s red blood cells, which carry oxygen throughout your body, resulting in an increase in your blood’s oxygen carrying capabilities, two of the physiological changes are negative and could be very disruptive to long term training goals. Take for instance the lowered tolerance for lactic acid. Lactic Acid is what causes your muscles to feel worn out or sore during effort and usually the goal is to try and increase your body’s tolerance rather than lowering it. Lowering it will cause you to tire quicker during training and/or races, which is a definite problem. A decrease in maximum cardiac output also poses another problem, as it reduces the maximum capacity at which your body can operate under stress.

Studies suggest that the optimal high altitude training would be training high and sleeping low. What this means is that if you have the option to train in high altitudes and sleep in low altitudes, then your body will most likely adopt the positive benefits without adopting the negative benefits. However, this theory is still just that and although the science is sound, it is more complicated than that. In many cases, some people may not have the option to sleep low, in which case your best bet is to try and find higher ground to train in than you sleep in or follow the strategy outlined below.

A Good Strategy

Although there are a few negatives to high altitude training, I believe that the positives outweigh the negatives. Studies suggest an extra amount of carbohydrates to give your body more fuel, while also supplementing your diet with additional iron to support the growing red blood cells.

By planning your training properly, you can offset the decrease in lactic acid threshold with a routine designed to increase it, thereby balancing out the effect. My theory is that by focusing on endurance and stamina, you will be able to return to low altitudes with physiological changes that will benefit you in the short term for sure and possibly in the long term. I am currently training with this method and will be recording my results in order to find the real answer to whether or not high altitude training works (I am currently training in Afghanistan).

Already I can feel the effect of the altitude just by climbing stairs. Where before I could run a 30 minute 4 mile at a moderate pace, I am now running 16:30 2 mile times and sucking wind badly. As I begin to acclimate to the altitude and my times resume some sort of normalcy, I look forward to completing this experiment. I look forward to hearing about your experience with high altitude training as well.

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Let’s face it, no one likes running hills. They can kill your legs for days and leave you with little energy in reserve.  However, in my opinion there is no better way to strengthen and prepare legs for running than to run hills.  I’ve often found myself in a difficult part of a race where I’m facing a step hill or series of hills and have found that my hill workouts give me an edge over others.  Seeing their face when I truck right past them is priceless and makes all the hard training worthwhile. The trick is not to dread hill running but to incorporate it properly  and to find a way to make it fun.  Here are some tips and techniques for doing just that:

1. Use Hill Running as a replacement or compliment to strength training routines.  Although I prefer that runners incorporate a solid weight training routine and use hills to supplement, for those hectic weeks you can use hills to accomplish two goals at once.
2. Sprint up small hills as fast as you can…not only will this quicken the experience, but it will also recruit fast-twitch muscle fibers, which are important to build.  You’ll be able to build strength and improve quickness.
3. Find a long hill or series of hills and take your time at a steady pace.  I like to envision myself climbing a mountain and keeping my pace a bit shorter and steadier than normal.  Keep your back straight and work through the pain.  This will give you that extra stamina to tackle any hill.
4. Try bleacher workouts.  For those of you that have access to a track with bleachers, try running laps with bleacher runs integrated into them.  Take as many trips up/down as you can per lap.  Go for 4-8 laps at a minimum taking a relaxed pace during the lap portion and a fast pace through the bleachers. 
5. Make hills part of your weekly runs.  Find a route that has a good mix of hills and run it a few times per week.  This will simulate race conditions and help you overcome your dread of hills.  Soon, those big hills won’t seem so bad.

Hill Training doesn’t have to be integrated into every run, but it should be done once per week to really see improvement.  Even if you only do a few hill sprints or intervals per day, you’ll start seeing results within weeks.  I know hill training really helps me blow through hills on race day and my legs are stronger because of it.  Find a way to enjoy it and stick to it, you’ll be pleased with the results.  

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Interval Training WILL Increase Your Speed!

As a runner, you will want to find ways to increase your Personal Records (PR’s) both in training and come race day. One of the most effective methods to increase your speed is called interval training. Interval training basically consists of pre-set distances ran at a race pace for the purpose of increasing the output of your legs, lungs, and body. Most active runners set aside 1-3 days per week to do interval training because of its important place in a solid training regimen. Ideally, you should set at least 1 day aside for this, even if you only run a few days per week. By effectively mixing intervals into your routine, you will find that you’ll get much more out of your distance or timed runs. Here are some example interval training workouts, 1 for each level of runner. Beginner:

• Stretch as usual and take a 400m (1/4 mile or 1 lap on a track) warmup jog to get the blood flowing
• Rotate 2 times between 200’s (1/2 of 1 lap on a track) and 400’s with full recovery in between intervals
• Rotate 2 times between 200’s and 400’s with 5 minutes recovery time in between

Giving yourself full recovery (return to normal heartrate) will allow you to find a good pace for yourself without burning out early. Changing to a 5 min recovery near the end will force you to sustain an elevated heartrate as you finish your workout…which is meant to simulate the end of a race. A distance of 1.5 miles will allow you to work your way to a longer and more intense workout. Intermediate Workout:

• Stretch as usual and run a 400m warmup lap
• Run 4 quick 50m sprints to get the legs ready
• Rotate 3 times between 400m and 800m intervals with 2 minutes recovery time
• Rotate 3 times between 400m and 800m intervals with 3 minutes recovery time

In this routine, you will add more distance (4.5 miles total) which will buy you more recovery time near the end when you’ll need the extra rest to push through the tough stretch at the end. Advanced Routine:

• Stretch as normal and follow up with a 1/4 mile warmup jog
• Run 4 50m sprints to get the blood to the legs
• Run 4 Rotations of 400m and 1200m intervals
• For the first 2 rotations, use 3 minute recovery periods. For the second 2 rotations, switch to 3:30 minute recovery times.

From this routine, you can advance to more difficult interval runs, such as 1 mile or 5k intervals. However, by depending on your goals you may not need to use longer distances. This routine covers 5 miles on its own, mixing in shorter runs to allow your body to learn how to rest while running. You will eventually learn to use the 400m runs as a rest run (don’t cheat yourself) and find your 1200m times improving over the course of a few weeks. Interval training is a fantastic way to improve your stamina for those tough parts of the run when you would normally hit the brakes and slow down. By properly incorporating intervals into your running routine, you’ll find yourself not only pushing through the tough times in your training, but you’ll also be amazed by that extra speed you have at the end of a race. Your mile pace will improve dramatically and you will be setting new PR’s in no time!

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