Run Slow On Purpose

“Easy” in general means slow. Even very fast runners know how to run easy and slow, in fact running easy is a huge part of their training. Regardless of ability level there should be a very distinct difference between a runner’s fast/ hard and slow/ easy paces.

Easy means the effort level is LOW from start to finish. Cover the distance without getting tired!

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Nicole SifuentesComment
Garmin Outage: The Silver Lining

GPS watches often interfere with our ability to measure our fatigue level and adjust pace based on effort. There’s a certain pace or heart rate range which we feel is acceptable or normal, and anything slower than that is bad. We force our body to follow those numbers rather than allowing ourselves to go slower when we’re tired.

On the flip side, we can get intimidated by paces that seem “too fast” even if we feel comfortable and in control. We hold ourselves back based on pre-determined pace expectations that don’t accommodate fitness gains.

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Walk to Run Faster

One of the biggest misunderstandings about running is that walking breaks are bad.

But walking is probably the BEST way to improve both speed and endurance! Think about it- even the top athletes and best runners in the world take walking breaks. Any interval workout involves rests!

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A Runner’s Introduction to the Track

Want to take your training onto the oval? Many runners get their start in running on the roads. They were not on the high school track team, and have never even set foot on a track.

But lots of training plans for road races include workouts that are most easily run on a track. I think every runner should at least know the basics about track running so they can confidently use the oval if and when they want to.

Here are the BASICS!

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Simple Strength Workout for Runners

Recently I was asked to put together a strength training program for new runners to be featured on self.com Self Magazine’s online publication.

This workout is intended for all the new runners lacing up during the pandemic. No gym required! The same goes for this workout - no gym and no equipment needed!

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Say Yes to Virtual Races

I’ve been hearing a lot of hate for virtual races lately so I am here today to give them some love!

As race cancellations and postponements continue for all the normal race events, it’s time to focus on the options we do have: virtual races, virtual challenges, or simply training.

Virtual races are not meant to be regular races and it doesn’t make sense to compare a virtual race to a normal race, they are an entirely different and awesome experience.

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Crush Your Virtual Race (Part II: The Route)

A virtual race is an awesome opportunity to take control in an area where the runners almost never have control: the Race Course.

In normal circumstances, I ask every runner I coach to preview their race course as much as possible. That means at minimum, they should check out the course map and elevation profile ahead of time…

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Crush Your Virtual Race (Part I: Mindset)

As this pandemic stretches on, the list of cancelled race events grows. More runners looking to virtual races to keep motivated. Even those who weren’t interested in virtual races initially are warming to the idea of racing solo, because this is the only option we have right now.

The right mindset is a key factor in setting ourselves up for success in any race, including virtual races.

Thankfully, the pandemic is not permanent, so why not (just for now!) embrace the benefits of this virtual racing season?

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Race in the Running Community

We’ve all heard of the tragic murder of Ahmaud Arbery while he was out for a run. Runners around the world came together in solidarity to #RunforMaud. This hate crime started a flood of hashtags and brought the discussion of social justice to the forefront of the running community. Most importantly, the racial disparity in the running community has been exposed.

This is a collection of essays discussing issues of racism, inequality and whiteness in the running community.

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Runner vs. Weather: Heat Acclimation

The first few days of hot humid weather are really challenging for runners. Everything feels bad. We’re sluggish; paces are slower but feel harder than normal.

But those first few days are usually the worst of it. Temps may not drop but our experience improves rather quickly. In fact our bodies begin to adapt to hot weather running within just a few days.

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