902 Wilson Pike Brentwood, TN 37027
Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different […]
Understand the difference between Goals and “Targets” *Targets are measurable (race times, finishing place, etc.) *Goals are who we are or want to be and how we get there,(choosing to have a positive outlook before every race, or to be patient in the early miles) Write down up to 6 targets and 6 related goals in […]
“Eat Like A Pro” Shopping List Lean Turkey** Fish (cold-water fish is best such as Salmon or Cod) Skinless Chicken** Lean Beef** (Sirloin is best whether ground or a steak) Bison Vegetables (dark, rich colors are best) Whole Oatmeal (not instant) Organic Eggs Egg Whites Whole Fruit for sides, snacks and fruit salsa garnishes (Apples, […]
The ABC’s of Pool Running Form If you’re hurt, you can immediately transition all of your training into the pool. In fact, you can actually spend more time pool running because you virtually can’t get hurt. Once you’re in the pool, the most important part of your workout is maintaining proper form. Just like running […]
References Millard-Stafford M, Rosskopf LB, Snow TK, Hinson BT. Water versus carbohydrate-electrolyte ingestion before and during a 15-km run in the heat. Int J Sport Nutr 1997;7:26-38. Kreider RB, Hill D, Horton G, Downes M, Smith S, Anders B. Effects of carbohydrate supplementation during intense training on dietary patterns, psychological status, and performance. Int J […]
This is the sixth and final article in the Running Warrior Performance Nutrition Series (parts of this were excerpted from ‘Fast Track’ by Suzy Favor-Hamilton and Jose Antonio, Ph.D.) If you’re like most runners, you’ve probably been taught the importance of eating carbohydrates. You need it for energy. On the other hand, protein has sort […]
General Distance Running Program (5k to Half – Marathon) Focus is to build stamina, efficiency, and a sense of pace over the course of 100 days. This would be followed by the final week of the standard taper protocol the week before your goal race. 10 Day Microcycle Q1: EZ 2 Mile warm up […]
Understand and commit to the fact that a marathon (and a half-marathon) is a serious physical and mental undertaking. Take advantage of the training groups and running clubs in your area that offer group programs to help you prepare properly and to the best of your ability. Your nutrition and supplementation strategy will either make […]
Download you Running Warrior Performance MealPlan HERE.
Follow this training schedule pattern for 4-6 weeks before a “target” 5k Race: Day 1 (Sunday) Long Run (Gradually build up to running 75-90 minutes at your EZ pace). Follow run with 4 x 30 second quick strides. Core Training and Stretching Day 2 Rest from Cardio or Cross-Train Strength/Core Training Day 3 Run 45:00 […]