Including various types of hill workouts into your training plan can benefit your overall running in many different ways.
1: Running hills naturally increases your heart rate which improves your endurance (aerobic) and your anaerobic capacity.
2: Hill training and track speed workouts both elevate your heart rate. This allows hill training to be used as a substitute for speed workouts. You'll get a similar benefit from hill training but you won't have to run as fast!
3: All runners should aim to increase muscular strength. It has shown to reduce injury, strengthen ligaments and tendons, and improve overall running ability. When running up hill your muscles, joints, tendons, and ligaments need to support your entire body weight in a coordinated fashion. Hill training, rather than flat surface running, works your muscles harder because they work harder to push you upward against gravity.
Try incorporating various types of hill training into your training plan every-now-and-then. Hills add variety to your workouts while improving your overall strength and running economy.
My First 5K
In April my client, Toni, ran her first ever 5K. At the beginning of the training she never thought she would be able to run 3.1 miles. After about 8 weeks of customized training, she accomplished her goal!
I would like to give a big thank you to my running coach Kevin for helping me achieve my goal of running my very first 5k. I've always been someone who could not run even 2 minutes at a time without having to stop. Being able to finish this race in April was a great accomplishment for me and a very proud moment for me and my family.
His training plan helped me ease my way into running daily, get better each day towards being able to finish the race, and also make me look forward to my run in the mornings!!!
Congrats Toni and can't wait to help you get a new PR!
If you need any help reaching your running goals, don't hesitate to contact me via email at kevin@bodyambition.com
5 Quick Tips for Training in the Heat
- Timing: Plan to run in the early morning or the evening. This will ensure the day is at its coolest while you're out logging your miles.
- Dress the part: Opt for apparel that is light colored, lightweight and has mesh or vents.
- Skin and Eyes: Don't forget to protect you skin and eyes. Apply active sun block 15-30 minutes before heading out for you run. Here is some additional information from the Skin Cancer Foundation. While you're protecting your skin, wear sunglasses to protect your eyes too! Sunlight can cause serious damages to your eyes.
- Hydration: If you plan on running in the heat, plan accordingly. Ensure you are properly hydrated prior to your run. If needed, increase water intake throughout the day. Additionally, plan your running route so it includes a water break or bring along a water bottle.
- Indoor: Many people opt for the treadmill during the winter but don't consider it as an option in the summer. If it is a really hot day and you can't fit in your run in the morning or evening, take it indoors instead. The treadmill is a great option but so is an indoor track or swimming pool (floating pool running).
Training Terminology
When it comes to starting something new, everyone always wants to fit in. An easy way to accomplish this is to learn the basic language. Below is a short list of common training terms and phrases to help you fit in with your local running community.
Warm up/Cool down: I recommend a warm up before every run, whether it is an easy run or a race. The type of workout will vary based on the run that will follow. Before easy and long runs, I recommend doing a 5-10 minute walking warm up. This will help get the blood flowing and to mentally prepare for the run ahead. Prior to a race or workout, I recommend jogging about half mile to 1 mile shortly before beginning the workout or race.
Long run: Some suggest that long runs should be between 90-150 minutes in duration. This is not true for many reasons. A long run should be your longest run of the week and should consist of 25-30% of your weekly mileage. During long runs you should be able to comfortably maintain a conversation. If you're a first time runner training for a 5K, your long run might only be 2 miles. It all depends on your fitness and the best training plan to meet your goals.
Easy run: Similar to long runs, you want to be able to comfortably maintain a conversation for the duration of the run. These will be your shortest runs of the week and the distance will depend on your specific training plan.
Hill workout: Hill workouts are fantastic for building endurance and strength. Any hill will suffice but the longer the better. Typically, you want to aim to run hard uphill for between 30 seconds and 2:00 minutes.
Fartlek: In Swedish fartlek means "speed play" and it is a common way to transition into the speed phase of a training plan. During this type of run you alternate between a particular race effort and an easy effort for an amount of time or a total distance.
Repetitions: Repetitions are most commonly used to describe hard speed work. The purpose of these runs is to increase speed and improve running economy. Although you do each repetition at a hard effort, you also take a full rest by walking or jogging.
Tempo: Tempo workouts are long sustained runs that are run at a moderate effort. These runs are typically 20-40 minutes in duration and run at 15k-half marathon pace.
Good luck with your runs! If you need help figuring out what are the best workouts for you based on your fitness and goals, contact me at kevin@bodyambition.com.
Warm up/Cool down: I recommend a warm up before every run, whether it is an easy run or a race. The type of workout will vary based on the run that will follow. Before easy and long runs, I recommend doing a 5-10 minute walking warm up. This will help get the blood flowing and to mentally prepare for the run ahead. Prior to a race or workout, I recommend jogging about half mile to 1 mile shortly before beginning the workout or race.
Long run: Some suggest that long runs should be between 90-150 minutes in duration. This is not true for many reasons. A long run should be your longest run of the week and should consist of 25-30% of your weekly mileage. During long runs you should be able to comfortably maintain a conversation. If you're a first time runner training for a 5K, your long run might only be 2 miles. It all depends on your fitness and the best training plan to meet your goals.
Easy run: Similar to long runs, you want to be able to comfortably maintain a conversation for the duration of the run. These will be your shortest runs of the week and the distance will depend on your specific training plan.
Hill workout: Hill workouts are fantastic for building endurance and strength. Any hill will suffice but the longer the better. Typically, you want to aim to run hard uphill for between 30 seconds and 2:00 minutes.
Fartlek: In Swedish fartlek means "speed play" and it is a common way to transition into the speed phase of a training plan. During this type of run you alternate between a particular race effort and an easy effort for an amount of time or a total distance.
Repetitions: Repetitions are most commonly used to describe hard speed work. The purpose of these runs is to increase speed and improve running economy. Although you do each repetition at a hard effort, you also take a full rest by walking or jogging.
Tempo: Tempo workouts are long sustained runs that are run at a moderate effort. These runs are typically 20-40 minutes in duration and run at 15k-half marathon pace.
Good luck with your runs! If you need help figuring out what are the best workouts for you based on your fitness and goals, contact me at kevin@bodyambition.com.
Marathon Recovery
Recovering after a marathon is not easy, especially, if you don't want to take too much time off. There are few tips to follow to ensure you're able to get back to running sooner rather than later.
- Stay Active: Immediately after finishing your race try to continue walking instead of dropping to the ground. Naturally, you will want to sit, but your body needs this "cool down" to transition from running 26.2 miles to its resting state. Walking for about 10-15 minutes will help draw lactic acid out of the muscles.
- Recovery Nutrition: Make sure to have a snack within 30-60 minutes of completing the race. You should aim to have a mix of carbs, protein and fluids. A common go-to for many runners is chocolate milk. Although good, this is unlikely to be enough after a marathon. Try a small turkey sandwich, veggies, pretzels, etc. Throughout the day sip on fluids to ensure adequate re-hydration.
- Inflammation: After this length of a race, your muscles are most likely inflamed. To mitigate this issue try to wear compression tights or take a cold bath/shower. This will help decrease inflammation and will increase the rate of muscle healing.
- Legs Up: Put your legs up against the wall! This will ultimately improve circulation and provide a slight stretch to some leg muscles.
- Roll It Out: Give yourself a few hours before foam rolling. Foam rolling helps break up any muscle tightness as well as release pooling of blood in your working muscles. This makes it easier for fresh nutrients and oxygen to travel to your sore muscles.
- Take a Break: Take a break from running while doing other wonderful activities to help you maintain your fitness. Take advantage of this free time by doing some non impact training such as yoga, cycling, swimming, etc. Some people need more time to recover than others. When you start running again, make sure to listen to your body to ensure it's able to handle the pounding.
You accomplished an amazing feat by completing a marathon. Congratulations! Now make sure you take care of your body to allow you to do another marathon!
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