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100 Secret Training Ideas For Runners

All Secret Training Ideas

Many of us have discovered training ideas which seem to work for us.  Some are more tested than others.  Best Road Races and The UjENA FIT Club is not endorsing these ideas but just sharing them with you.  Add your Secret Training Ideas here.  Include a photo when you can and be sure to name your idea.  Only do one idea per post and just use enough words to explain the idea.  Use examples of how it worked when possible.  Hal Higdon is offering his Tip of the Day!

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A Word about Strength Training
Posted Friday, October 31st, 2014
Strength training is important for both conditioning and injury prevention. I lifted weights and/or use exercise machines regularly in the... Read Secret Training Idea
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Losing my Edge by RIch Stiller
Posted Tuesday, February 18th, 2014
by Rich StillerI didn’t plan to stop racing. I just meant to take a break. In April of 1995 I... Read Secret Training Idea
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Eating Well for Running
Posted Thursday, March 6th, 2014
By Christine RosenbloomHeading to the gym after work for a quick workout? Out for a morning walk with the dogs?... Read Secret Training Idea
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How many Miles Should I run weekly?
Posted Monday, September 16th, 2013
by Hal HigdonWithin certain limits, the more miles you run the faster you can race. Double your training mileage from... Read Secret Training Idea

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A Word about Strength Training
Friday, October 31st, 2014
From Hal Higdon
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Strength training is important for both conditioning and injury prevention. I lifted weights and/or use exercise machines regularly in the off-season when I was not competing seriously, but I limited strength training during the competitive season. It is wise to cut back on your strength training during the training mileage buildup. Light weights and high repetitions seem to work best for long distance runners. Do not overdo strength training if you want success as a runner. I recommend next to no lifting the last several weeks before an important race at the time when your training mileage is near peak. You may be able to continue lifting safely, but why take a chance?

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Eating Well for Running
Thursday, March 6th, 2014
Tips for Fueling Your Workout without Over Doing It
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By Christine Rosenbloom

Heading to the gym after work for a quick workout? Out for a morning walk with the dogs? Working out is good for our physical and mental health. Although many individuals workout for weight loss or maintenance, exercising burns fewer calories than you might think. For example, you burn about 100 calories for every mile you walk or run. Yet, the average energy bar provides about 250 calories and a 16-ounce fruit smoothie has 350 to 400 calories, so it is easy to overdo it.

Here are some tips for fueling your workout without sabotaging the calorie-burning effort of exercise.

The Morning Workout
A low-intensity morning workout — such as a walk, bike ride, yoga or round of golf — requires very little fuel. Concentrate on hydration and a small carbohydrate-rich snack, like 16 ounces of water and mini-bagel or a 100-calorie granola bar. That will give you enough energy to compensate for an overnight fast without loading up on calories. After your workout, eat a smart breakfast of quality carbohydrates and protein. This can be a hard-cooked egg, a slice of whole-grain toast and 100-percent fruit juice, or oatmeal with berries and fat-free milk.

In the Evening
If you exercise after work, plan to eat lunch 3 to 4 hours before your workout. Good choices include a grilled chicken salad, a grilled cheese sandwich with a cup of tomato soup, or a turkey sub with baked chips. A healthy lunch will provide enough calories to sustain a late afternoon workout, but give yourself a little energy boost 15 to 30 minutes before your workout by eating a banana, orange slices or a handful of grapes. Concentrate on hydration; water is a good choice for exercise lasting less than an hour, but consider a low-calorie sports drink (about 20 calories per cup) if you are exercising for more than an hour at a higher intensity. If you are working out for more than an hour in a hot, humid climate, consider drinking a sports drink (1 cup) and water for the next fluid break.

Refueling
After a workout, re-hydrate with water. If you are heading home and eating dinner within a couple of hours, there is no need for a post-workout snack. If your meal will be delayed, then recover with 6 to 8 ounces of fat-free chocolate milk, 6 ounces of low-fat Greek yogurt, or a stick of string cheese with a few whole-grain crackers.

Try not to fall into the cycle of skipping breakfast, eating a light lunch and, then, exercising after work with little fuel on board. With this scenario, you are more likely to overeat after your workout because you are so hungry from not eating enough during the day. Another mental trap is rewarding a good workout with high-calorie or fatty foods. Rewarding your workout with food and high-calorie fluids will undo your efforts in the gym; instead, treat yourself to a new pair of sneakers for a job well done.

 

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