Tempo Run
Sugar Editorial Picks
Get It Up, Your Heart Rate That ls: Your First Tempo Run
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.
Back to Basics: Tempo Run
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.
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Fit Tip: Dedicate One Day a Week to an Easy Workout
Cardio is important for strengthening your heart, lungs, and muscles, but you don't need to go full force every time you work out. Whether you enjoy running, biking, swimming, dancing, or some other type of cardio, dedicate one day a week to an easy day. I don't mean rest completely and do nothing physical, just do a lighter version of your regular cardio workout.
American Idol Rundown: The Top Five Sing the Standards
Can every night be snappy suit night on American Idol? Tuesday's Rat Pack theme was a solid excuse to drag out the skinny ties, fedoras, and — in one case (and I bet you can guess which) — shiny dinner jackets. Even Allison's stylists calmed down and helped her look all cute and vintage.
Increase the Intensity of Your Workouts to Burn More Fat
I am a fan of mixing up my cardio pace — long, slow runs for endurance, tempo runs for speed, and interval training for a mixture of the two. Lately, I have a hard time revving up for my higher intensity workouts, since they're hard. I have a new piece of motivation though: Vigorous exercise raises levels of fat-burning hormones, which means more bang for my cardio investment.
The Skinny on Lactic Acid
When I was a young runner, lactic acid was blamed for the delayed onset muscle soreness (DOMS) that interfered with my ability to climb onto the school bus with ease the day following a hard practice. Since then, we have learned that post-exercise pain is caused by micro tears created when we tax our muscles, and the former scapegoat, lactic acid, doesn't hang out in muscles after a workout. Lactic acid actually fuels our cells when we push ourselves during high intensity workouts.
Texts and Tunes: The Laurie Berkner Band's Rocketship Run
If your tot spends any time at all in front of the Noggin network, you are likely to be familiar with The Laurie Berkner Band. The band's videos are often featured in the network's "Move to the Movement" segments, as well as the popular Jack's Big Music Show. The band's fifth CD, Rocketship Run ($14), will get your feet tapping and your lil ones dancing with its catchy tunes, funny lyrics and upbeat tempo, which Berkner calls a human temp — 100 to 120 beats a minute, the same rhythm as walking.
Words That Move You . . .
"You only ever grow as a human being if you're outside your comfort zone."
— Percy Cerutty, Olympic track and field coach
When I am trying to psych myself up for a tempo run, I use this quote as my mantra. Need more motivation?
Gear Review: Polar FT60 With GPS
The folks over at Polar recently sent me a few heart rate monitors to test out. I liked the FT40, but I think I am in love with the FT60 ($239 including chest sensor with changeable battery). Mine is a purple-pink color, reminiscent of raspberry sorbet, so even though it is large it is still somehow feminine and I wear a bunch, even when I am not at the gym.
Breathing and Running
When it comes to breathing while running, you need to focus on the rhythm. Coach Jenny over at Runner's World says you can even think of it as a dance between the two elements if you'd like.
You should match your breathing to your steps.