Running under the hot sun is not fun, but if you want to stay in shape and participate in a few races you need to find ways to deal with the heat! In this article, I’ll give you some tips to help you  maintain your shape throughout the summer. For some of us summer only lasts two months but for others it seems like it is never-ending!

​Runners have a common trait – most start off too fast and, because of that, end up finishing the race looking (and feeling) miserable! What if I told you there is a strategy that prevents you from feeling fatigued halfway through the race?
 
It’s called the negative split strategy and it’s super easy to implement into your race plan!
 
The first section of this article will be quite lengthy as it will explain why you should use a strategy in your races. After that we’ll go on to understand what a negative split is and to finalize, we’ll learn how to use this strategy in races in order to boost finish time results.

Have you ever wondered when you should start running again after you’ve finished a race?
 
There are plenty of articles that show you how to train for a race – how many miles you should run, what pace you should be training at, what your nutrition should look like, how many gallons of water you should drink and so on… this is all important stuff! But what happens after you finish the training plan and complete the race?

Well, first you create a RunPage to show off your killer finish line photo on social media (hehe!) but after this you need to start thinking about HOW you will recover from that effort. ​

Here are a few things you should consider...

On the 13th of February coach Paulo went live with the Running and Race Training community to speak about speed-specific training, what it is, which techniques you can use and how you can incorporate them into your own training.

In this article you'll find the video with the complete live session and a downloadable high quality image that can serve as a guide when you're trying to create your training plan. Before we go into the actual speed work, I want to briefly explain what lactate threshold and periodisation are because they’re important terms for what we’re going to discuss.

Coach Paulo went live in the Running and Race Training Facebook group to discuss all things related to warming-up before running!

​In this article you will find the video from the live session, some  text excerpts taken from the video and at the end of this article we'll provide a high quality image with the full routine so you can download it and use it whenever you want.