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The Go-Fast Mile Plan
By Sam Murphy on 27/08/2010 10:21:37
Eight weeks to your perfect mile
on your experience.Week 1Session 1: 1-2 miles easy; 4-6 x 60m strides; 8-12 x 30 secs at CMP with 60 secs jog/walk; 1-2 miles easy Session 2: 3-5 x 1 mile at tempo with 60-90 secs jog/walk; 2-4 x 200m at CMP with 200m jog/walk Session 3: Easy run up
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Ground Rules
By Sam Murphy on 29/07/2010 12:40:28
Tired of tramping over Tarmac? There are plenty of other running surfaces to tackle, to banish boredom and benefit your body. Here’s how to get the best out of them.
. “Running on sand results in a different style as you try to push off the ground,” says Dixon. Research from the University of Western Australia found that it increased cadence, shortened stride length and resulted in longer stance phase (total foot
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Ground Rules (Preview)
By Sam Murphy on 29/07/2010 12:43:41
Tired of tramping over Tarmac? There are plenty of other running surfaces to tackle, to banish boredom and benefit your body. Here’s how to get the best out of them.
in technique and muscle recruitment. "Running on sand results in a different style as you try to push off the ground," says Dixon. Research from the University of Western Australia found that it increased cadence, shortened stride length and resulted
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Alternative Therapy (Preview)
By Sam Murphy on 06/02/2013 12:24:07
Has your running hit a roadblock? It could be time to take a look outside the traditional coaching manual. Here are four alternative treatments that have helped runners overcome injury, break through mental blocks and hit new heights.
Alexander TechniqueIn a nutshell: Tune in to the act of running to boost efficiency, avoid injuries...and simply enjoy it more.The guinea pig: Myself, Sam Murphy – a coach, author and RW columnist. The Alexander Technique has changed both the way I
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Run Your Best Mile
By Sam Murphy on 27/08/2010 10:19:32
Easy steps to a faster finish
Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows
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The Magic Mile
By Sam Murphy on 27/08/2010 10:08:07
How fast are you over a mile? Upping your pace and stamina over the distance will benefit your 5K, 10K and half-marathon times – and give you a kick that will leave the opposition gasping. Here’s how you do it.
fibres within a working muscle or muscle group, and reduce the time it takes for a message to travel from brain to muscle to generate a contraction - all of which combined translates to a more efficient, powerful stride.According to Bandu, there are also
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Children's Running: Are the Kids Alright?
By Sam Murphy on 25/05/2011 15:39:37
It’s great if your children are running regularly, but how can you be sure that what they’re doing is good for them?
line with huge grins on their faces. The same could not be said for many of the grimacing, wheezing adults striding along the home straight, eyes focused firmly on their GPS watches or the finish clock. Perhaps there's a lesson in there for some of us
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Are you Fit to Run?
By Sam Murphy on 22/06/2011 14:22:20
Strength, flexibility and balance help you run better and avoid injury. Take these six simple tests to assess yours
. For an efficient running stride, you need sufficient mobility in the ankle joint. Let's say your calves are as tight as guitar strings. Your body allows the knees to roll inwards to achieve the necessary range at the ankles. It's your body's way of cheating. Those
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Dare to Bare: The Truth about Barefoot Running (Preview)
By Sam Murphy on 05/03/2012 10:00:00
We investigate whether the key to better running is really what you wear – or don’t wear – on your feet
.Subscribers can find out more about Sam Murphy's barefoot journey, minimalist shoes and the essential getting-started barefoot facts in the full article. Not a magazine subscriber? Subscribe online now to make a significant saving on the newsstand price. Discover
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Dare to Bare: The Truth about Barefoot Running
By Sam Murphy on 05/03/2012 10:00:00
We investigate whether the key to better running is really what you wear – or don’t wear – on your feet
land). Secondly, they land more softly, generating smaller initial impact forces than heel strikers wearing shoes, in spite of the absence of cushioning. They also have greater springiness (or ‘compliance’) and less stiffness in their stride.“We evolved
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