Over the past few weeks, I've been training for a spring half-marathon. Aside from battling the plague last week, this has been the first training cycle I haven't missed a workout. Yes, there have been times when I'd rather scroll Instagram instead of working out and many Saturdays when I didn't feel motivated to get out of bed. However, instead of just relying on motivation, I created better habits to be more disciplined so scrolling never wins (even when I'm lacking motivation).
A few weeks ago, I posted that I was running my long, easy runs too fast. I received a lot of questions about pacing so instead of responding to everyone individually, I thought this blog post would be helpful.
So, how fast should you do your training runs? You’re not going to like it but the answer is... it depends. Since everyone’s training goals, average pace, body types, etc. are different, there is no perfect answer to this question
People take up the sport of running for all kinds of reasons and enjoy it at a host of levels that suit their ability. One thing that all runners tend to share at some point or another though, is a loss of motivation or ‘love’ for the sport
Do you remember AOL Dial Up? You had to snag a trial disc, download the software onto Windows and then connect your computer to the internet (via dial up) when you wanted to surf the web. You could literally hear your computer slowly connecting while you waited patiently.
This workout is designed specifically with 10K runners, half-marathoners and marathoners in mind. Instead of relying on shorter 400 meter repeats, this workout goes the distance by pushing you to ‘Thousand Island’ - tough 1,000 meter bouts with a walking or jogging breaks in between each rep.
If you’ve ever followed along a distance running plan, you’ve probably come across the terms “cross-training” or “strength-training” on your schedule. Sadly, if you’re like most of the runners I know, you either skip those workouts or opt for a friendly yoga or spin class. Now before you spit out your coffee, I’m not saying yoga and spin are bad (I enjoy doing both workouts!). What I’m saying is that if you want to reduce your chance of injury and become a stronger runner, your cross-training should also include at least one or two days of weight training.
This post was originally featured in City Fit Girls newsletter #147 for the week of September 24, 2018. We know you've read the articles, browsed the books, and maybe even listened to podcasts about how running and physical activity can improve your mental health.
Run 4 All Women is back with a new mission: to help flip congress with the Midterm Run. The Midterm Run is a national grassroots progressive initiative to raise money and awareness of candidates running to flip Congress by running (or walking) 2018 miles. There will be group runs in Brooklyn, Washington, D.C., Philadelphia, Detroit, Chicago, Boston, San Fransisco, and San Diego.
When Kiera asked me to create a half-marathon training plan, I was excited to create something to help her cross the finish line at the Philadelphia Half Marathon in November. If you've been following her on Instagram, you know that she's been spending a lot of time on her yoga mat and at the gym and less time putting in long distance mileage.
Have you been thinking about switching up your regular routine and hitting the trails for some (or all) of your runs? If you find yourself itching to escape the roads or the treadmill, trail running can be a great option for you. In fact, according to Scott Douglas, the author of Running is My Therapy, studies have shown that running in nature can be very beneficial for our mental health.