Ryan Hall's Blog, page 116

January 29, 2018

The Beginning Runner’s Workout Arsenal

To become a runner, it’s quite simple: All you have to do is run. But if your aim is to improve as a runner – whether that means getting faster, going further, or running without injury – you’ll need to run with purpose. At the very least, runners should mix up their speed and terrain with each run to avoid falling into a rut, which can lead to plateauing performance, burnout, or injury. But to really thrive, runners should pull from an arsenal of workouts, each one designed to develop the mind and body into a strong, well-rounded runner.

Workout #1: Speed Session

Short, intense efforts interspersed with active recovery translate into an improvement in speed over longer distances, help teach your body to recover faster, and gives you more than one gear for race day. Speed sessions can be done a structured workout on a track, planned intervals within a run session on the road or trails, or a choose-your-own-adventure session with a Fartlek (Swedish for “speed play” run).

The Two Best Speed Workouts for New Runners

Basic Speed Workouts for Runners

The Basic Fartlek

Workout #2: Long Run

Yes, it teaches the body to cover the miles, but the long run is equal parts mental as it is physical. To have a successful long run, you’ve got to be smart about pacing, stay on top of fueling, and dig deep when things get tough.

A common mistake new runners make is focusing too much on the long run, forgetting that consistent running throughout the week is more important than doing one long run per week with multiple days off.

The Art of The Long Run

Are you Overemphasizing the Marathon Long Run?

How Long Should Your Longest Run Be For Marathon Training?

Workout #3: Tempo Run

Tempo runs include intervals faster than your default pace, but not so fast they are unsustainable. The duration of tempo intervals vary depending on your race goals, but typically last minutes or miles, and should be performed at a “comfortably hard” pace, not a sprint. Tempo runs can alternate with a speed workout in a weekly training plan, as doing both in one week may be too taxing.

Know Your Tempo

Tempo Run – With a Twist!

Push The Tempo (Run)

Workout #4: Strength Run

Even if all of your races are pancake-flat, you should still train on hills. Why? It’s simple – if you can power up hills, think of what you can unleash on a flat course! Hill running increases overall leg strength, which leads to faster race times and lower risk of injury.

Some runners, by virtue of geography, have no choice but to venture over rolling hills in every run. Others need to seek them out – and they should, during at least one run per week. This can be a part of a tempo run, incorporated into a long run, or even part of a speed workout with hill sprints.

Learn to Power over Hills, and Repeat

The Sisyphus Session

Hit the Hills, Reap the Benefits

Workout #5: Recovery Run

Not every run should be a hard session. Short, slow, easy-effort runs are the complement to the harder runs on your workout plan, allowing for a reprieve from the stress placed on the body while training. The key to a good recovery run is to make it a truly easy effort – many beginner runners continue to push the pace on these runs, negating the “recovery” intention of the workout.

Recovery Run

What Pace Should My Easy Runs Be?

Workout #6: Drills & Strength

Drills should not be treated as a separate, standalone workout. If anything, they should be considered part of every run. Taking five minutes before and after each run to perform basic drills and strength movements will pay off in improved running form and economy.

The Perfect Warmup for Speed Workouts

Essential Drills for Speed and Effeciency

3 Drills for a Better Running Stride

Workout #7: Cross-Training

You may be a runner, but that doesn’t mean you’re a one-trick pony. Cross-training allows the runner to build complementary muscles, prevent overuse injuries, and stay mentally fresh. Taking one day a week for a workout that isn’t running is one of the best things any runner can do. Options abound: yoga, swimming, cycling, hiking, group fitness classes, and weightlifting are just a few favorite cross-training activities for runners.

4 Awesome Cross-Training Workouts for Newbies to Elite Runners

How to Integrate Cross-Training into Your Running

Which Kinds of Cross-Training Are Best For Runners?

Workout #8: Rest

Yes, rest is a workout! Overtraining is a common mistake made by many new runners, who believe they don’t have the luxury of taking a rest day when there is training to be done. But believe it or not, you get faster when you rest. Taking one day off per week lets your body absorb the training you’ve done. For those who feel antsy, a gentle activity, such as yoga, is an acceptable rest-day activity that can satisfy the itch to train.

5 Tips to Recover The Right Way

Overtraining: Why it Happens, How to Spot It, and How to Dig Yourself Out

Adding Downtime To Your Training Plan

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Published on January 29, 2018 11:07

January 25, 2018

7 Newbie Running Mistakes to Avoid

Running is simple, but that doesn’t mean it’s straightforward. Chances are, if you’re new to running, you’re going to muck things up at some point. You’ll feel bad, but you shouldn’t – ask any runner, and they’ll likely tell you they made that very same mistake. We asked runners on Twitter to share their newbie mistakes, and they were quick to share their bloopers and mishaps. They’ve suffered plenty, to save you some – here’s what to learn from their running mistakes.

Mistake #1: Wearing The Wrong Shoes

I underestimated the importance of a good pair of shoes! -@occhickadee

Picking running shoes because they looked cool. -@im_beccable

I bought a running shoe everyone I knew was wearing. I developed some lower leg issues. After getting properly fit I found out I was wearing a stability shoe when I needed something neutral. @theMikeGroff

Not getting a run analysis and picking and incorrect shoe for my weird waddle-style run stride. -@SchwarzAdam

Don’t crowdsource your shoe selection! Your training buddy may swear by a particular shoe, but that doesn’t mean it’s right for you. Instead, visit a local running specialty shop that offers gait analysis. By watching you run on a treadmill or outside, the shoe experts on staff can identify the right shoe for your running style.

Running 101: How to Select The Best Pair of Running Shoes

Mistake #2: Visiting Chafe City

Wearing cotton. – @OCRunner

Protect the nipples! -@1strockfister

As I started running longer than 1.5 hrs, noticed my nipples were a bit sore. Ya know the saying “rubbing salt on a wound?” Well, in a post-run shower, the salt pouring over my nipples was the most painful thing ever…until the salt reached my testicles! Ouch -@slotriguy

Every runner experiences chafing at some point – and no runner enjoys it. The friction that happens when skin rubs against something, be it other skin, clothing, or even a watch band, can create a painful, burning sensation. To avoid this fate, wear technical fabrics that draw moisture away from the skin, avoid zippers and seams that can cause friction, and apply a skin lubricant to any skin surface prone to chafing.

Chafing

How Runners Prevent Chafing Issues

Mistake #3: Failing to Plan

23 years ago, going on a 20-mile run training for my 2nd marathon, bringing no water thinking I could stop & get some along the way. It was a big snowstorm so everything was closed. I had to try and eat snow….you can get dehydrated in freezing temps! I’m much smarter now. -@KennesawChiro

Not realizing how important it was to know where all the bathrooms were before a long run. -@run2normi

The longer the run, the more planning is required. For runs of 60 minutes or more, consideration should be taken with regard to hydration, nutrition, and safety. Many hydration belts and vests on the market have ample storage for water, fuel, and a cell phone. A small amount of cash is a good idea as well – just in case you find yourself in need of a cab or a mid-bonk caffeine fix from a gas station. If you’re prone to – er, pit stops, it’s a good idea to know where you can go, lest you fertilize your neighbor’s bushes.

Running 101: Hydration During Running

6 Ways to Carry Gels on Long Runs

Mistake #4: Under-Training

Ran my first marathon (Ogden) after not running more than one 16 mile long run. Hip was jacked for months . – @WesDavis4

Didn’t have a real program to follow when I trained for my first half. I didn’t do any speed work, I did 12 miles the week before the race (no taper) and I ran most of my long runs at race pace. -@MVGutierrezMD

Taking on more than I trained for. Like a half marathon w an elevation gain of 3400’. Be bold, be adventurous, but dammit build up to tough runs. Or expect to be in pain days afterward. -@tellmeastory314

You should enjoy your first race, not suffer through it! By following a training plan, you can condition your body to not only survive, but thrive on race day. Find one that is designed for the level of runner you are (beginner, intermediate, advanced) as well as your goals for the race. Finally, gather information about the race and adjust your training accordingly, whether that means running hills or acclimating to heat.

Which Training Plan is Right For You?

Competitor Running Training Plans

Mistake #5: Over-Training

Not understanding how easy those easy runs really should be! -@laurenlaughs

Not taking an extra day to recover instead of pushing through. -@fronsoe

While training for my 1st marathon I did a 20 mile run. The next day I did the Carlsbad 5000, a very fast 5k. I thought it could be a fun run but there was a lot of energy along the course. I pushed it too much and ended up with an injury. Now I’m smarter about long run recovery . -@ron_mahoney

Don’t skimp on recovery. Many beginners feel like taking an easy run or a rest day would mean losing momentum on their progress, when in actuality the opposite is true. Rest and recovery helps the body to absorb the training and allows time for your muscles, joints, and bones a chance to recover from the stress of training. Repeat this mantra: You get stronger when you rest!

How Much Rest Between Training Cycles is Enough?

Do I Really Need a Recovery Week?

Mistake #6: Forgetting Your Race Plan

Starting too fast during a race! – @HelenProdehl

Always, always, always going out too fast on a race! I still have to fight to slow myself down. -@ArgyleGecko

It’s easy to get caught up in the excitement of race day. It’s easy to focus on how good you feel on mile 1, and it’s easy to forget that you still have more miles to go. And when that happens, it’s really, really easy for the wheels to fall off in those later miles. Having a race plan – and, more importantly, sticking to it – will help ensure a solid performance from start to finish.

Racing Around The Marathon “Wall”

Sound Racing Strategies for Runners

Mistake #7: Falling Into The Comparison Trap

Comparing myself to more seasoned, experienced runners and getting frustrated. -@KaceySchreiber

I was too self-conscious to join a group, so I broke into running on a treadmill in a musty, windowless room without any support or camaraderie. Worse decision than the cotton. -@3DBrad

It’s natural to compare yourselves to others and see the success of others as a reminder of your own shortcomings. In the process, the comparison trap can make us lose sight of our own successes, and it can keep us from seeking out a support crew, which can make running so much more enjoyable! Rather than dwell on what others have accomplished, shift the focus to achieving your own goals. What progress did you make toward your goal today? Celebrate that victory – you deserve it!

Don’t Get Caught In The Comparison Trap

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Published on January 25, 2018 11:37

January 23, 2018

Nike’s New Foam Offers a Cushy Ride

Nike’s latest release, the Nike Epic React Flyknit, features a soft foam that offers runners a smooth ride with excellent energy return. The proprietary React foam is engineered as one single piece to deliver maximum support and minimal weight in the shoe, while the Flyknit upper is constructed in one single piece to provide a snug fit on the foot. The outsole is a little thicker and wider than usual to counteract the soft compression of the foam and provide stability. The midsole and outsole are essentially the same material, but rubber has been added under the forefoot and heel for additional traction and durability. The heel clip keeps the foot secure and adds a pleasing aesthetic to the shoe.

Over the last few weeks of testing, the Epic React Flyknit experience has been excellent. The foam provides noticeable energy return, and that, coupled with the lightness of the shoe, makes powering up hills seem like less of a chore. The shoe is responsive on road and packed trail surfaces, and offers good traction in slick conditions.

The Nike Epic React Flyknit will be offered in two colorways: white and navy. The new release will be available to consumers beginning February 22 on nike.com and at select retailers.

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Published on January 23, 2018 15:45

How To Start Running

Congratulations! You’ve decided to become a runner. Now what? Though the path ahead may seem daunting, take comfort in knowing millions of runners been right where you are: At the very beginning, googling “how to start running” and wondering, “Can I really do it?” The good news: You can! Here’s how:

Step 1: Declare Your Goal

Everyone runs for different reasons. Some start running with a certain race in mind. Others just want to have 30 minutes of mind-clearing solitude each day. Still others wish to lose weight or get in shape for something specific. There is no singular “right” reason to run, so long as it’s the right reason for you. What’s more important is that you know what that reason is, as your “why” will get in a pair of running shoes and out the door each day.

Setting Realistic Running Goals

How To Be Bold and Realistic When Setting Goals

Step 2: Make A Plan

You wouldn’t set out to a new destination without a map to get there, right? The same philosophy should apply to your running. A training plan can serve as a roadmap for your running journey, giving you a clearly defined path to follow without inadvertent detours. Following a beginner’s training plan, keeps you from doing too much, too soon – a surefire recipe for injury and burnout. Many plans also emphasize the importance of cross-training and strength work, which are critical complements to staying healthy and injury-free.

Which Training Plan is Right For You?

Training Plan: 5 Weeks To Your First 5K

Beginner 10K Training Plan

Step 3: Get the Gear

Running requires very little in the way of gear: a pair of good shoes and comfortable workout clothes are all you need. That’s it. Down the line, you may want to invest in optional, but helpful gadgets and gizmos like a GPS watch or a hydration belt – let those be incentives for you as you develop as a runner! For example, set a goal to run four days per week for one month – if you achieve this goal, take yourself to the local running shop to treat yourself.

New Runner: Buying Your First Pair of Shoes

Everything You Need To Know About Buying New Running Shoes

Shoes and Gear Reviews

Step 4: Ease In

New runners often feel like becoming a runner requires – well, running. Many start out with the belief that walk breaks are somehow cheating or slacking off, when in actuality a run-walk method can be a great way to ease into the sport! Starting out with planned intervals of running and walking increases your fitness while reducing your chance of injury. Over time, you can reduce the duration of the walk interval.

Don’t Shun The Run-Walk Method

How to Eliminate Walk Breaks During Your Training Run

Step 5: Take a Holistic Approach

A good run starts long before you ever put on a pair of running shoes. What you eat, how much water you drink, and how much sleep you get are all critical factors to your success as a runner. Treat your body like a luxury automobile, and fuel accordingly. Premium fuel, in the form of fruits, vegetables, lean proteins and heart-healthy unsaturated fats, will keep your engine running. Water plays an essential role in maintaining overall health. And sleep is a critical part of the recovery process.

Nutrition for Runners

Water, The First Nutrient

Sleep Better (And Longer) To Run Better

Step 6: Go Run!

How do you become a runner? You simply run! The running community is a large and diverse one – and we’re lucky to have you join our ranks. Welcome!

12 Inspirational Running Quotes

6 Everyday Runners’ Secrets to Success

13 Instagram Accounts Runners Need to Follow

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Published on January 23, 2018 11:34

January 22, 2018

We’re Stoked For These 2018 Races

A race through a WWII airplane hangar, a jog past Mt. Rushmore, and the chance to earn a Star Wars medal from anywhere in the galaxy? Count us in. Every year, races jockey to provide the craziest, coolest, and most unforgettable experience for runners, and this year is no exception. The 2018 race calendar truly has something for everyone – here’s what we’ll be signing up for this year.

For the FOMO Runner: Star Wars Virtual Half Marathon

January 3 – March 31

rundisney.com

Didn’t snag a spot for the Star Wars Half Marathon at Walt Disney World? It’s okay – use the force to log your own virtual miles at home. Run a total of 13.1 miles, either all at once or broke up into several runs, and submit your finish time on the RunDisney Website for a finisher’s certificate and commemorative Star Wars medal.

For the Oddity Explorers: Tustin Hangar Half Marathon & 5K

March 11

Tustin, CA

tustinhangarhalf.com

We haven’t heard this one before – a race that aims to make you feel like an ant. And it does, thanks to a course that cuts through the historic Tustin Blimp Hangar, a 17-story high, 1,088 long blimp hangar that once housed WWII airships.

For the Sisterhood: National Women’s Half Marathon & 8K

April 29

Washington, DC

nationalwomenshalf.events

This inaugural women’s-only event generated buzz when registration opened last June for rolling entry fees starting at 1 dollar and progressed by five-dollar increments as spots were filled. A dollar is a steal – the course alone is a million-dollar race, looping around the Jefferson Memorial, Lincoln Memorial, WWII Memorial, and Korean War Memorial before finishing in West Potomac Park.

For Culture Kings and Queens: Rock ‘n’ Roll Oaxaca Half Marathon & 10K

April 29

Oaxaca, Mexico

rocknroll.com

If you like your races with a side of culture and tradition, the newest offering from the Rock ‘n’ Roll Marathon Series is worth the trip. Oaxaca, a World Heritage City, has mapped out a course that is equal parts stunning and historic, from ornate churches, archaeological sites, museums, and colonial buildings made of green volcanic stone.

For Speed Freaks: Vitality Westminster Mile

May 27

vitalitywestminstermile.co.uk

Don’t say it’s “only” a mile – there’s nothing “only” about the mile race. It’s a leg-burning, lung-busting race that will leave you breathless – and wanting to do it again. It’s especially true at this famed London race, which starts on the Mall and finishes in front of Buckingham Palace, with large and loud crowds to cheer runners every step of the way.

For Wanderers: Da Nang International Marathon

August 12

Da Nang, Vietnam

rundanang.com

Located in one of the most tourist-friendly areas of Southeast Asia, the Da Nang International Running Festival offers 5K to marathon distances along a pristine coastline. The community bands together to create an unforgettable race experience that includes well-stocked aid stations, helpful volunteers, and a ton of family-friendly activities for spectators.

For Sightseers: Mount Rushmore Half Marathon

September 22

Keystone, South Dakota

vacationraces.com

If you’re going to sightsee, might as well skip the souvenir shop and collect a race medal. This first-time race offers multiple vantage points to see the race’s namesake landmark and surrounding Black Hills. After tackling the tough course (almost 1500 feet of elevation gain), runners are rewarded with a beer garden where they can toast their favorite of the four faces.

For The Turkey Trotters: Six Tunnels To Hoover Dam Las Vegas Turkey Trot

November 22

Boulder City, NV

bbscrun.com

Eschew the traditional Thanksgiving dinner in favor of a trip to Vegas. Yes, we’re serious – after all, the coolest turkey trot takes place just outside city limits, at the Six Tunnels to Hoover Dam Turkey Trot. The event, which offers four races ranging from one mile to a half marathon, follows the Historic Railroad Trail along Lake Mead, through six tunnels and to the Hoover Dam and Colorado River Bridge. The best part? Vegas has more than 200 buffets, meaning someone else can take care of Thanksgiving dinner while you celebrate your new PR.

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Published on January 22, 2018 11:44

December 12, 2017

Malia’s unique ambition

When Malia Glover’s kids approached her and said they wanted her to run the Rock ‘n’ Roll Arizona 5K with them, she recalls saying, “I always tell you guys to step out of your comfort zone, so let’s do it.”

The single mother of five (ages 2 through 17), who is a full-time Manager, Provider Relations for Synchrony Financial’s Arizona site, wanted to get back into running through an employee engagement program called Synchrony Rocks. The program offers complimentary race entries for employees and their family through Synchrony’s partnership with the Rock ‘n’ Roll Marathon Series.

“When I initially said no to running, it was because, I guess, that fear of running. I knew what it took to run,” she says. But Malia found amazing support through both her employer of 18-plus years and her family.

“There’s never a dull moment in my family and in my life,” Malia says. “I wouldn’t have it any other way.”

Upon successfully completing the 5K, Malia had quite the surprise at the finish line when her manager, Alex Price, offered her the opportunity to run the Synchrony Financial Rock ‘n’ Roll Half Marathon Brooklyn-an experience she would get to enjoy with her family in the Big Apple.

Malia worked hard to build up to the half-marathon distance of 13.1 miles, since the 5K (3.1 miles) had been her farthest race. She joined a gym and found a running partner in her oldest son, Elijah.

“Running has brought me and my mom closer together,” he says. “It’s something that we both love now.”

Despite expectations of a tough race, Malia kept moving forward. “It is kind of a unique ambition to have, to run that 13.1 miles,” she says. “It shows my children that you can do anything. You can set those goals and you can achieve them.”

That doesn’t mean the journey was easy. Elijah says, “I think my mom is scared of failing.” She questioned whether she could do it. “Can I finish? I know I can. This is my time. This is my chance.”

So they lined up at the start of the Synchrony Financial Rock ‘n’ Roll Half Marathon Brooklyn, and before they knew it they were headed out down Eastern Parkway. They enjoyed the neighborhood feel of the borough with its tree-lined streets, and when they reached beautiful Prospect Park, they knew they didn’t have much farther to run. After crossing the finish line of their first half-marathon together, mother and son embraced in a quiet and tired celebration of victory.

Malia says, “I don’t see it as a completion. I think I see it as a start of a new journey for me in my life. I kind of feel that my daughters are going to start getting into running along with me. I think it’s a new beginning for all of us.”

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Published on December 12, 2017 13:19