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Lead Stories: Sunday, September 7, 2008

Nick Symmonds: Nutrition
(Elite Athlete Blog - Entry #6)

Posted February 11th, 2008 at 2:30 PM by Nick Symmonds

Section: News & Results, Nutrition, Track & Field, Elite Athlete Blogs, Nick Symmonds

TFS Elite Athlete Blog Series NICK SYMMONDS 425x75 Welcome to the official blog of elite American middle-distance runner Nick Symmonds. For more information about Nick please visit: www.nicksymmonds.com

Nick Symmonds elite athlete blog It’s Sunday morning here in Eugene which means I have a long run to complete. During my base phase I will run as far as 14 miles for my weekly long runs and though i know these training sessions are extremely important, I don’t really look forward to them. That is why I generally procrastinate all day and usually head out in the afternoons. This allows me to actually enjoy a relaxed morning with a large, calorie rich breakfast.

Today, as I was fixing my usual Sunday morning, pre-run meal, I got to thinking about what I eat. Some of the most common questions I get about my training are in regards to nutrition. There are some athletes who are a bit neurotic about what they eat, and I guess I would have to say that I am not one of them.
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Your First Marathon:
You Can Do It!

Posted November 12th, 2007 at 6:30 PM by Andrew Goodman

Section: Running & Training, Injury & Rehab, Motivation, Training Tips, Cross Training, Health & Fitness, Exercise

crossing finish line boston marathon Completing a marathon puts ordinary runners in the company of elite athletes—finishing a 26.2-mile run is an impressive accomplishment.

But you don’t have to be an elite athlete to join the ranks of marathoners around the world. With dedication and training, most runners can complete a marathon—and then have the satisfaction of being able to say, “A marathon” Yeah, I’ve done that.”

So don’t shy away from a marathon because it seems too hard, too long, too painful. With the right attitude and a good training regimen, it’s just 26.2 miles away.
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Stuck in a rut? …
How to run a fast 5K

Posted May 22nd, 2007 at 3:39 PM by Bridget Sullivan

Section: Running & Training, Training Tips, Health & Fitness, Exercise

Running Girl We all know this runner: she runs like a metronome day in and day out. Whether she is training, racing, or recovering, she monotonously and consistently runs the same pace. While there is nothing wrong with this training method (you are running, after all!), it will not help you elevate your training or run your fastest 5K.

I should know: I used to be that girl. The word “speed” did not enter into my lexicon until I got fed up with clocking the same time over and over again. If you’ve been running for a few months or a few years and you are finally ready for a 5K breakthrough, then you need to familiarize yourself with the following terms:

Read the rest of this entry at our partner site: HerActiveLife.com

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Endurance training techniques for runners of all levels

Posted January 5th, 2007 at 12:00 PM by Emily Hoskins

Section: Running & Training, Training Tips

Unlike many recreational activities, training for a marathon is serious business. If you fail to train properly you not only run the risk of not finishing, but you could seriously injure yourself.

There are several types of endurance training out there, so finding the right one for your personal goals and needs is crucial. The types of aerobic endurance training differ in duration, frequency, and intensity which will lead to different physiological adaptations within the body that improve your overall fitness level.
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The longest, long run in marathon training

Posted December 26th, 2006 at 7:00 AM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.

There are two distinct camps among runners on the length of the maximum long run during marathon training. There are those who believe that it’s best to run 26 miles (and even longer) in training for a marathon … and then there are the rest of us. I am on the “doubting Thomas” side of the fence. Let me explain why.

I do not subscribe to the generalization “to race the distance … train the distance” for all runners and all distances. For instance, to take it to an extreme, do ultra runners “train the distance” while preparing for a 50 or 100 mile race? How about for a 6-day endurance race? Of course not.
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First Marathon Uncertainties

Posted December 7th, 2006 at 7:00 AM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Make sure to also check out his own personal running and advice site: “Jim2’s Running Page”.

It’s perfectly natural for a runner to have a lot of uncertainty while training for his or her first marathon. There are so many things to question yourself about …

Am I running enough miles? Am I getting enough rest? Should my longest run be 18 or 28 miles….or somewhere in-between? How many 20 mile runs should I do? Should I structure walking breaks into my long runs? Should I do speedwork? If so, what kind and how much? Should I use sports gels and/or powerbars during my long runs? And on….and on!

Different marathon training plans or “experts” will give you conflicting answers. All are right and all are wrong for your specific needs!
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Marathon Training: Long Run Time and Total Weekly Mileage

Posted November 23rd, 2006 at 12:00 PM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Make sure to also check out his own personal running and advice site: “Jim2’s Running Page”.

I don’t like to apply precise, limiting criteria, whether percentage or time based, to the relationship of the long run to total mileage on a week by week basis. For instance, some people, including some experts, suggest that the long run should be limited to a certain percentage of weekly mileage. Some say that it shouldn’t be longer than 20-25%. Others say 30-35%. Still others say that it is OK to go as high as 40%. Bob Glover suggests that it can go as high as 50%. On the other hand, Jack Daniels says it should be limited to 25-30%. The recommendations are all over the spectrum.

Applying the criteria of somewhere in the 25-35% range, which is where most of the recommendations that I have seen fall, would limit the 40 mile/week runner to a long run of 10-14 miles. I think that is inadequate to prepare to run a marathon seriously. Read the rest of this entry »

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How to Start a Running Program

Posted October 14th, 2006 at 1:03 AM by Adam Jacobs

Section: Running & Training, Training Tips

This post contains very pertinent and wise advice for true beginners. It is written by Dr. Gabe Mirkin and was originally published on his blog: “Fitness & Health with Dr. Gabe Mirkin”.

If you think you would enjoy jogging or running, here’s how to get started. First, check with your doctor and get a good pair of running shoes. Start out by jogging slowly until your legs feel heavy or hurt or you feel tired. Then stop for the day, even if you have taken only a few steps. Do this every day or every other day. You should be able to work up to the point where you can jog slowly for at least 20 minutes. If you’re happy with this program, you don’t have to go any further. However, if you want to improve, follow the training methods that competitive runners use.