Ready to take your running to the next level?
Our Strength Training for Runners Program starts in March!
Click on the "green button" below for more information!
In today’s sports world, you can actively participate in a sport year round.
This is especially true for running.
Runners can find a race within a short drive from home virtually all year long.
This can make the race season long, as sporting events have become big business.
This not only puts a big increase in your yearly mileage, but also more wear and tear on your body.
The key to improve as a competitive or non-competitive runner is to map out and plan your training, races and recovery at the start of the year.
This will not only keep your times improving, but decrease nagging running injuries, aches and pains.
With a little planning it’s not too difficult to piece it all together. The following is by no means etched in stone, but can be a good guideline for someone living in the northeast.
Let's get into it!
Building the Aerobic base. Examples of this could be time on your feet in a lower heart rate zone. Time on an indoor bike, or even some tempo medicine ball work. Any of these could be incorporated.
Adding in two days of a well-balanced, running specific strength program would also be recommended.
Aerobic base. The focus should now be on running. You might also start adding in some intervals, and downhill work in a lower heart rate zone. This could help foot turn over and quad building for the repetitiveness of running stress. Continue strength training.
Aerobic base. Majority of training should still be at a lower heart rate. But, once the middle of the month arrives, start adding in anaerobic work with some speed drills. Strength training should now be at a maintenance level, possibly one day per week. Monitor the volume and intensity during that day.
Reduce overall training. For many, race season is starting, and depending when the race is, Boston for example, a taper should already have begun late March.
Take some time early in the month to rest and recover. Enjoy the summer, swim..etc. Towards the middle and end, start over with Aerobic base, focusing on running. Make sure this is done at a lower heart rate.
Continue aerobic base.
Start adding in anaerobic work again through speed drills. Might be a good time to start racing again.
Reduce overall training and continue racing. If you end racing here, it’s time to rest and recover. Then begin a strength training program to heal, recover, and re-strengthen areas that have been neglected from just running.
Last race of the season. Time to rest and recover. Begin strength and mobility training, as noted above.