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Training Advice

  • How to Recover from a Hard Run

    Most runners recognize that it's the recovery, not training, that yields improvements.

    There are all kinds of ways to make recovery complicated. Ice bathing, tart cherry juice, the 30 minute window of opportunity, getting in proper nutrient ratios, and even hanging upside down.

    The KISS principle suggests to Keep It Super Simple. The simplest solution is most often the best. When applying this to recovery, you're left with recovery methods of time, sleep, food, and proper pacing of subsequent ...

  • Variety in Running to Lower Overuse Injury

    Many new athletes make the error of lacking variation in their training.

    This can come in the form of wearing the same pair of shoes for every single workout, running on the same terrain all of the time, or training at the same pace for almost every run.

    We'll start with shoes, which us here at SKORA are ever so fond of.

    A recent study determined that athletes who use different shoes for different runs have a 39% lower injury rate than those who used the same shoe for all of their training. ...

  • Winter Running - How & Why


    There is no such thing as bad weather, only inappropriate clothing.
    - British adventurer Ranulph Fiennes

    Before Winter

    Being an endurance athlete in the winter is expensive. You have two options. Either spend the money on a gym membership or purchase cold weather gear. Many may prefer to slowly accumulate winter gear during non winter months. This way less is spent at once and can be picked up through sales. Other than the apparel, there are many other ways you can make winter running more ...

  • What does DOMS really mean?

     

    Delayed Onset Muscle Soreness

    But it's not quite that simple, there is more to it than that.

    Every sensation your body provides your brain is its way of speaking to you. Telling you something.

    Some runners feel soreness should often be a workout goal. Yet athletes are quick to look for methods to reduce the duration of this soreness so they can get back to training.

    Let us take a quick look into what causes this post workout soreness.

    There are three main explanations.
    1) Microtrauma in ...

  • Take Your Time

    Patience and time do more than strength or passion. -Jean de La Fontaine

    In today's fast paced world, it's often difficult to think long term.

    However one of the best indicators of how successful a person is, no matter the endeavor they choose, is how long they've been at it.

    During my own training and coaching, I practice and advise a much slower and cautious build than many would normally do on their own. This is mainly to avoid injury and maintain as consistent of a running pattern for as ...

  • How to Deal with Shin Splits

    Shin splints are unfortunately the subject of many running related questions.

    Like most running injuries, the causes and remedies are often unclear and different for various situations and athletes.

    Injuries are a method your body uses to tell you that something is not functioning properly. Often a muscle imbalance, muscle weakness, or running form issue is to blame.

    It is true that changing shoes or stride may help resolve a pain. A calf compression sleeve or new shoes may modify your stride ...

  • What your mile PB means for your marathon

    Many would assume that the top speed you can run a mile at has little impact on how fast you can run a marathon or even an ultra marathon.

    However your top end speed does indeed affect how comfortable you are at longer distances.

    The 100m and 200m events are considered maximal efforts. That is about as long as a person can sustain their highest power output and speed. Anything longer is considered sub-maximal.

    In a 1500m event you may average 60% of your maximal stride power of a 100m race.

    In ...

  • Confidence

    "I know what I can do, so I never doubt myself"
    Usain Bolt

    Whoever you are, good running comes down to being confident.

    You take two equally fit runners, but the one with the confidence of Usain Bolt will always prevail.

    But what is the best way to actually determine what you need to do? What methods can be used to gain confidence?

    Enter the benchmark workout.

    These are basically training sessions that cover close to or all of the goal distance at the goal pace, with some recovery between ...

  • Benefits of Running Without Music

    You sign up for the big race.

    Training is going so well, you're ready for a PR.

    The week of the race arrives, and you're looking over the race website.

    That's when you see it.

    The no headphone policy.

    Commence freak-out!

    You can't remember the last time you ran without music. You've even postponed workouts to let your iPhone charge. How are you going to cover 13.1 miles without Miley Cyrus?!?!

    There are many benefits to running sans music and it would likely be in the best interest of most ...

  • How to train between proximate events

    This is a tricky situation.

    How do you approach the training  between closely scheduled races?

    For example, lets say you have two events that are 2-4 weeks apart and wish to attend both. Maybe a half marathon and a full marathon. Here's the process:

    Relax and Recover

    Such a short amount of time is not adequate for you to gain any more fitness from training.

    A general rule is true recovery takes a single day for every mile at race pace. This is why elites only do 2-3 full marathons yearly, it ...

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