FitSugar

Tempo Runs: How to Push Yourself Past Your Comfortable Running Pace

FitSugar — Fri, 27 May 2011 01:50:36 PDT

When you first start running, it's important to think of yourself as a tortoise and not a hare, slowly easing yourself into running two to three miles a day, three to five days a week for about five weeks at a comfortable pace. This way, you can cover a lot of ground, yet still build endurance while minimizing injuries.

Once you're in a comfortable pace zone, you'll notice that you're getting in better shape and building a stronger aerobic system. But, to avoid hitting a plateau, it's a good idea to move out of your now-comfortable cruising pace and push yourself to run faster by doing tempo runs. A tempo run challenges you to run outside of your normal pace for a steady period of time (rather than in short bursts like interval training). To start training with tempo runs, Shape suggests 10-minute tempo runs for beginners, 20 minutes for intermediate runners, and 40 minutes for advanced athletes. What tempo runs do is they get you running faster, but at a speed that you can handle for an extended period of time.

Keep reading for more tips about getting past your normal running threshold.

Cardio Workout: Your First Tempo Run

FitSugar — Wed, 24 Sep 2008 05:30:00 PDT

When you get right down to it, running is not about being comfortable; it's about pushing limits. Once you have been running for a while, to stay engaged in the repetitive act of putting one foot in front of the other, you have to challenge yourself. One such challenge is to run faster. This quest for speed is why so many running schedules contain a variety of runs. The long, slow run for endurance mixed with interval and tempo workouts for speed.

A tempo run is exciting and a little nerve-wracking because the goal is to work outside of your comfort zone, but at a steady pace unlike intervals where periods of pushing yourself hard are followed by a period of recovery. The one advantage of the tempo run is that it is short. This decrease in time hopefully makes up for the increase in sustained intensity. A tempo run is not sprinting, but as ultra marathoner Dean Karnazes puts it " running comfortably hard." I know that sounds like an oxymoron, but trying to find that comfortable, yet hard pace will force you to challenge yourself while listening to your body. Experiment until you find a pace you can sustain without beginning to struggle.

00:00-10:00	Warm up: Jog
10:00-20:00	Tempo: Run
20:00-30:00	Cool down: Jog

You should aim to do a tempo run every seven to ten days. As you progress, keep this simple formula, but add a couple minutes to the tempo run portion of your workout.

Here are a few more parameters Runner's World offers for figuring out your tempo run pace:

Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace.
Heart Rate: 85 to 90 percent of your maximum heart rate.
Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).
Talk Test: A question like "Pace OK?" should be possible, but conversation won't be.

Now tell me when are you going to try your first tempo run? Speed work is not meant for beginning runners, but runners with a solid base of fitness looking to improve their fitness level.

Source

Back to Basics: Tempo Run

FitSugar — Tue, 11 Dec 2007 04:00:00 PST

In the world of running, there are some basic terms for basic elements of training. One such term you might run into often is tempo run, and believe it or not, it doesn't mean running to the beat of your favorite JT song.

The tempo run is an essential part of any race training routine, and is simply an approximately 20 to 40 minute run at a hard, but controlled pace. Tempo runs have many aliases, and you might have heard them referred to as lactate-threshold, LT, or threshold runs. But a tempo run by any other name would still be just as sweet.

On second thought, "sweet" might not be the most appropriate term for a tempo run since they can be fairly taxing. On a more technical level, you are physiologically hovering just below your anaerobic threshold. That is the greatest effort your body can put forth without building up lactic acid, the muscular waste product that causes discomfort and fatigue, aka heavy leg sensation. So a tempo run is taxing, but you shouldn't be out of breath while running it. The goal of this type of practice run is to improve your race pace and help improve your overall efficiency.

To see how to figure out your tempo just

Here are a few ways from Runner's World to figure out how to find your tempo for a tempo run.

Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace.
Heart Rate: 85 to 90 percent of your maximum heart rate.
Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).
Talk Test: A question like "Pace OK?" should be possible, but conversation won't be.

Source

Bright Shorts For Spring Training

Leta Shy — Thu, 03 Mar 2011 15:10:21 PST

Spring is almost here, and what better way to take advantage of the more temperate weather than by adding a dash of color to your workout outfit? These tried-and-true running shorts are perfect for many different types of fitness; wear the Athleta Breeze Shorts on a hike or grab the Zobha Hot Shorts on your way to yoga class. No matter which one you choose, you'll appreciate the fast-drying material and comfortable fit of any of these bright bottoms!

Clockwise from top left: Brooks Epiphany Stretch II Running Shorts in Wasabi ($20); Nike Tempo Track Shorts in Concord/Green Apple/Spark ($28); Gap Fit Ruched Running Short in Summer Azalea ($20); Zobha Hot Short in Purple Punch/South Beach ($56); Patagonia Women's Multi Use Shorts in Chamonix Floral Ultramarine ($45); Athleta Breeze Short in Garden Green ($44).

Challenge Your Run: 4 Training Techniques Every Runner Needs

Jenny Sugar — Wed, 09 May 2012 02:16:04 PDT

Whether you're a beginner or have a few marathons under your belt, every runner can benefit from a little extra training. Here are four techniques to incorporate into weekly workouts that will make you stronger, faster, and more efficient on your feet.

Intervals
Running at a consistent pace is great for longer training runs, but make workouts more intense by doing intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.

Hills
Doing hill work on inclines targets your thighs, calves, and booty, so aside from giving you the tight tush you always wanted, your stronger lower body will make you a faster, more efficient runner. Doing hill work also burns more calories and strengthens the calves which is one way you can help prevent the dreaded shin splints. Here are tips for incorporating hills into your run.

Keep reading to find out two other techniques all runners should incorporate into their workouts.

How a Determined Desiree Davila Won a Spot on the US Olympic Marathon Team

espnW — Fri, 27 Apr 2012 04:25:02 PDT

We are pumped to share one of our fave stories from espnW here on FitSugar! This week's is an inspiring story about marathoner Desiree Davila, who will be representing the US in the Olympics for her first time. The following is an excerpt; read the entire story here.

By Bonnie D. Ford

At last January's Olympic trials in Houston, Texas, four top women had distanced themselves from the field: Desiree Davila, fellow favorites Shalane Flanagan and Kara Goucher, and Amy Hastings. Davila increased her tempo. Hastings dropped back. Davila forged on with Flanagan and Goucher, her five-foot-two, 98-pound frame dwarfed by her taller rivals. Then, with two miles to go, Flanagan kicked into a higher gear, and Davila was faced with another decision: should she try to match the surge and bid for the win, taking the chance that her cramping calves would betray her, or maintain her pace and protect her spot on the team?

Davila weighed the situation and decided not to risk it. Flanagan soloed to the line, and Davila secured her Olympic spot by finishing second, 17 seconds back, in 2:25:55. It was a tough, savvy race, and the latest evidence that Davila's gradual climb to the top is peaking at an ideal juncture.

After a largely anonymous high school and college career in the arid heat of Southern California and Arizona, she migrated to Michigan to join the Hansons-Brooks Distance Project in 2005. The elite training environment in a harsher climate helped her transform herself into "a contender, not just someone who's on the line and might have a good day," as she put it.

The Lesson Learned From Second Place

Davila debuted at the marathon distance in Boston in 2007 and ran 2:44.56 in a raging northeaster. A year later on the same course, Davila thought she had progressed enough to make the Olympic team. At mile 21, running fourth, it looked as if she'd been right. But Davila, who hadn't hydrated and eaten enough before the race, ran out of gas and faded to 13th.

She was devastated. Fellow marathoner and friend Amy Hastings was there to comfort her, and so was sister Natalie Davila. "If I'm investing my money in someone right now, it's you," the older sister said. "You're going in the right direction - you're going up."

Read on for more of Desiree Davila's road to the Olympics after the break.

Dos and Don'ts of Running With a Buddy

Jenny Sugar — Fri, 23 Mar 2012 19:03:02 PDT

Most days I fit my workout in whenever I can, so I tend to sweat it out alone. But I love the days when I can meet up with my running buddy and we hit the trail together - I run a lot longer when chatting it up with a friend. There are definitely some dos and dont's when it comes to running with another friend, so keep these in mind the next time you head out with a partner.

DO call if you're going to be late: It's hard enough to find an hour in your busy schedules that you're both free, so when you do, make every effort to show up on time. If you're running late, be sure to text or call to let her know - you don't want to keep her waiting, or worse, worrying that something is wrong.
DON'T bring your headphones: Unless you both prefer listening to your personal tunes and not conversing, save the headphones for when you're running solo. Or if you both want to listen to the same running playlist, put your iPhone on speaker so you can enjoy the music but still hear each other.

Keep reading for more dos and dont's when it comes to running with a fitness buddy.

10 Boredom Busters For Indoor Workouts

Laura Marie Given — Tue, 20 Mar 2012 16:52:00 PDT

If you tend to feel bored at the gym and spend more time watching the clock, these easy tricks are sure to boost your motivation. Whether you're just beginning a bikini-ready plan for the Summer or consider yourself a seasoned gym rat, here are 11 simple ways to fire up your indoor workouts:

Vary your machines: If the treadmill is your best (and only) friend, it's time to switch things up. Try the seated row, the stationary bike, the elliptical, or a mix of all four to keep your body guessing.
Head for the hills: Ward off repetition by changing the incline regularly. The best part? You'll tone your muscles and burn extra calories.
Direct your thoughts: If you can't stop thinking about how bored you are, try coming up with a new focus for every minute or mile. Plan your future wedding, imagine a dream home, or brainstorm your favorite songs and movies to distract yourself.
Alternate weights and cardio: Rather than following a full strength workout with a long bout of cardio, mix up the two. Not only will you stave off boredom, but you'll also give your metabolism an extra boost from the intervals.
Change your listening habits: If you're sick of your workout playlists, why not try an audiobook? What about a podcast? If you prefer something with a fast tempo while you run, reserve audiobooks and podcasts for incline walks or cool downs.

Keep reading for more boredom busters.

Go From Tortoise to Hare With These Running Tips

Jenny Sugar — Sat, 25 Feb 2012 17:10:06 PST

A friend asked me to go for a run the other day, and I agreed with the disclaimer that I was pretty poky in the speed department. I was surprised that I wasn't as slow as I thought. I've been working on my pace, and I guess what I've been doing has been effective. Try these tips on your runs to give your running pace a little kick in the pants.

Don't fear the hills. Running uphill is much harder than running on a flat surface since you're working against gravity. Moving on an incline strengthens the same muscles you use for sprinting, so it's the perfect way to make you a faster runner. It also increases your body's endurance, which you'll need when picking up the pace. Find a neighborhood or woodsy trail that has natural hills, or use the treadmill and pump up the incline.
Do sprinting intervals. If you want to become a faster runner, you have to practice running fast. Sprinting intervals are great because they last only a short amount of time, so they're easy to start incorporating into your runs. The easiest way to do intervals is by time. Keep an eye on your watch and run at a basic pace for three minutes, then sprint for 30 seconds. Or if you have access to a track, sprint the straights and run the curves. There are lots of ways to incorporate interval training into your plan, and if you make intervals part of your regular workouts, you'll quickly notice a difference in your strength and endurance. Before adding sprints into your running workouts, make sure you have a solid cardio base. Remember, your fast pace doesn't need to be an all-out sprint, but a faster pace than your usual.
Start doing tempo runs. If you're not familiar with this running term, it means running slightly faster than your normal, comfortable pace for a steady period of time. These types of runs will push your physical threshold and teach your body how to metabolize oxygen more efficiently. If you're new to tempo runs, start out with eight to 10 minutes, and build up to 20 or 40 minutes. You're not sprinting the entire time, just moving slightly faster than your basic pace. Here are tips for tackling your first tempo run.

Keep reading for more speed-building tips.

Faster, Harder, Longer: How to Maximize a Treadmill Workout

Jenny Sugar — Thu, 12 Jan 2012 16:29:43 PST

Numb fingers. Black ice. Risk of frostbite. These are all common reasons to skip running outside in Winter and take refuge in a warm, dry gym. Treadmills might feel safer, but you might even find the workout feels a little easier. Don't sell yourself short! Use these tips to upgrade your treadmill time and maximize the benefits of your run.

To Burn More Calories

Do intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By alternating between running a few minutes at a moderate pace and throwing in bursts at a quicker pace (or even sprinting), you'll burn more calories, build endurance, and become a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat. Here's a 30-minute treadmill interval workout for you to try.
Gradually increase your speed throughout your workout. You definitely don't want to start your run at a seven mile per hour (mph) pace since you need to give your body a chance to warm up. Start out with a brisk walk (4 mph) and every five to 10 minutes, give your speed a little push until you're running at a 5 to 8 mph pace.
Run longer. It's good to mix up the type of running workouts you do, so on days that you're not running intervals or building up speed, do a longer run at a consistent pace. If you run for 30 minutes (at a pace of 10 minutes per mile) you'll burn 270 calories. Forty-five minutes burns 405 calories, and even longer, an hour-long run burns 540 calories.

Keep reading to learn ways to tone your muscles and become a faster runner.