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An Insight Into Running Volume Progression

1/18/2020

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Last week’s article, “How to Run a Strong Marathon” seemed to be quite controversial.
 
As I shared the article with the R&RT group, the community members started voicing their opinions. On one hand a few runners were surprised by the concept of running the full race distance in training but agreed that this concept made sense… on the other hand, a few members were skeptical and shared their concerns about running too much during training, stating that this could increase risk of injury.
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In this article I’m going to attempt to explain why and how you should increase the total training volume in running in order to perform better in your races (whatever distance they may be)!

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​This is going to be quite a technical article, aimed at running coaches and running “geeks”, but I’m going to try to keep the technical training lingo to a minimum in order to appeal to a larger audience.

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How to Run a Strong Marathon

1/11/2020

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​In a well-timed fashion, Neil Gillman made a very important post in the R&RT Facebook group. This post was created in the first week of this year, so it may help a lot of new runners avoid a common mistake. 
 
Around this time of the year there are lots of people that have made the decision to “be healthier” as their new year’s resolution and many of those people chose running as their choice to become healthier – and that’s fantastic! 
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​We have to be supportive and help out these runners as much as we can because we all were beginners at some point.
 
This article is also helpful for intermediate runners as it will show you how to structure your training in a way that will allow you to finish the marathon with some reserve energy still in the tank!

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FIND YOUR RUNNING MANTRA

11/2/2019

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Running is as much psychological as it is physical. Picture this: you’re out on a run, one of those tough runs where you feel like everything is working against you. Suddenly, you start to doubt yourself and before you know it, you’re slowing down to a walk! A mantra is usually a single word or a short phrase that has personal meaning and through repetition can lift your spirits when you need it most. 
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The goal behind using a mantra in a run varies. If you struggle with knowing that you’ve still got a lot of miles ahead of you then you might benefit from a mantra that keeps you grounded and in the moment. If you struggle from negative self-talk, then positive self-reassurance might help!

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Hills: The Runner’s Strength Training

10/5/2019

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​Hills, our favourite upward flat sections!
I recently published three posts about three essential workouts runners need to incorporate into their training each week; speed work, tempo runs, and the long run. However, while these runs will help us to become more efficient, build endurance and speed, we still need to be strong runners. This is where our fourth element to this training comes in. If there was a “strength training” element for runners that didn’t involve time in the gym, it would be hill running.
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​Hill running can be very low impact in comparison to flat runs on the pavement over several miles. It’s a great way to get a lot of work in for almost less time and a lot less pounding on the body. It is also a great place to watch our form in action. It’ll teach us to stay upright and to keep our feet and arms moving, and before we know it, we’ll be up and over the hill.

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How to Train Between Races

8/6/2019

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You’ve stuck to a training plan for a few weeks and now it’s over. You completed the race you trained for and you’ve never felt prouder of yourself! You feel the rush of conquering your shiny new medal and you can’t wait to take it home and show it off! ​
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You arrive home, tell everyone about your newest achievement and just as the day starts winding down you remember… ​in the midst of the excitement about running your first race, you signed up for another race in just a few weeks! Uh-oh! What should you do?
 
There are a few ways to answer this question and I’ll go through a few scenarios that will hopefully apply to a wide range of runners, whether you’ve been running for a few weeks or many years.

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