Runner's World - April 2013 issue
Build a fitter body with tailored workouts to increase strength, boost flexibility and sidestep injury. All this and more in our April 2013 issue!
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For 17 years, running was Neil McDonagh’s life: his high-school career led to a scholarship at Georgia Tech University in the US, where he hit a 4:04 mile. After college, he earned $8,000 a year in prize money from road races, which complemented his job coaching cross-country at the University of West Florida. The problem was, he was always stressed – losing sleep weeks before a race, wondering if he was on the right training plan. In 2009, after training his hardest and still struggling to race well, he acknowledged: this isn’t fun.
To open up a brave new world of carb options we enlisted a runner and triathlete – who is also a coeliac (so can’t eat wheat) and the Michelin-starred chef behind London restaurants Arbutus, Wild Honey and Les Deux Salons – to give us five new easy-to-whip-up gourmet fuel dishes.
The recovery formula
Recovering effectively between runs is one of the most important parts of any training regime. It ensures your body gets the maximum rewards for your hard work, and is ready to get the most from your next session, too. Every run takes its toll on your body, but just as you’ll reap different fitness rewards from different types of sessions, so your body needs different things as it recovers from them.
Keep it simple or crank it up
Are you looking for an easy way to complement your running with stretches and gentle, do-at-home exercises? Then follow our plan to improve your flexibility, build strength and hasten healing with just a resistance band, a foam roller, and your own bodyweight...
Or do you want to commit to full-body workout that needs a bit more equipment – and effort – a few times a week? Do this routine in the gym or invest in the kit to do it at home to build your runner’s body and reap the rewards of fewer injuries and improved performance.