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10 best winter fitness workouts

By on in Training
Time-efficient, interval-based winter fitness workouts to keep you fast even when running less.

As we near the end of the year, shorter, colder days and the approach of the festive season can combine to put pressure on your running schedule and even sap motivation. The result is that we generally tend to run less during the last few weeks of the year, before ... 

3 running pitfalls and how to learn from them

By Jessica Migala on in Training
What you take away from tough days, when nothing seemed to go right, can set you up for future success.

Most of the time running is a joy, but you can’t really expect every outing to go to plan. Maybe it’s pouring down, or you feel tired, or you have to dart inside every toilet you see, or that chafing is really becoming an issue… The problems may make you ... 

How to tame chronic inflammation

By Brad Stulberg on in Training
Harness physical (and mental) stress to make you stronger, rather than putting your body in a state of chronic disrepair.

After you finish a run, white blood cells rush biochemicals to your legs, where they rebuild your exhausted muscles. This process can last from a few hours to a few days, depending on the damage incurred. During this time, you may feel fatigued, achy and sore: that’s your nerves sending ... 

How to have the perfect runner's day, according to science

By Laurel Leicht on in Training
A perfect runner’s day takes more than just hitting your splits. Here’s how to upgrade yours.

6am: Start early Trying to lose a few pounds? Set your alarm. A run before breakfast (when you are in a fasted state) appears to encourage your body to burn more fat, according to research published in the Journal of Physiology. 6:05am: Drink up When you exhale, your body releases water vapor. During ... 

4 training techniques to make you a faster runner

By Mark Bailey on in Training
Work these track sessions and power-lifting moves into your routine to boost your speed potential.

Speed drills feature in all elite distance runners’ training. Sprint efforts and powerbuilding gym sessions sharpen leg turnover and fire up that killer finish. Try these speed workouts from British sprinter Zharnel Hughes, who finished fifth in the 200m at the 2015 World Champs, to develop your kick. 1/ Sprint countdowns ‘My ... 

10 essential strength moves for preventing injury

By Cindy Kuzma on in Training
Work these into your cross-training routine and stay strong.

Experts agree that one of the best ways to prevent injuries is to strength train. Any weakness in your kinetic chain can compromise your form, leading to gait changes that increase your risk of getting injured. Plus, strong muscles absorb more of the force that occurs when you strike the ... 

Can you be injury-free?

By Cindy Kuzma on in Training
Use our injury-prediction calculator to determine your risk – then use our prevention plan before it strikes you down.

Fast or slow, young or old, all runners share a common goal: to avoid injury. One man who knows a thing or two about those dreaded injuries is Dr Reed Ferber. The professor of kinesiology and director of The University of Calgary’s Running Injury Clinic in Canada has coined a ... 

4 moves to boost your explosive power

By Mark Bailey on in Training
Team GB's Perri Shakes-Drayton shares her elite tips for ramping up your power.

Want to nail that sprint finish in your next race? You're in the right place. Explosive training conditions your central nervous system to recruit more muscle fibres, for a more efficient technique. Team GB’s Perri Shakes-Drayton, who won 400m and 4 x 400m golds at the European Indoor Championships in ... 

What 6 elite athletes say about doping

By on in Training
We asked these runners what they think about the state of doping in athletics. Here's what they had to say.

What do you think about the current state of doping in athletics? Ryan Hall, retired US marathon runner My perspective as an athlete is that I didn’t pay super close attention to it. The problem is if you start believing that everyone’s doing it, you’re setting yourself up with a massive disadvantage ... 

5 slow motion strength moves for runners

By Caitlin Carlson on in Training
Take your time in the gym to get strong and stay healthy.

You want to avoid injury, right? Then take your time when lifting. A new study found runners became stronger after doing six weeks of eccentric strength training. This tactic, which entails slowing down the lengthening phase of a movement, puts greater stress on muscles to help them grow more powerful ... 

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