[Sportsandrec] Running

[Kelly Thornbury]

1. There has been so much "research" on your first question you could get volumes of responses, but it basically boils down to what works for you. It comes down to experimentation and keeping a log (what you ate and when, how you felt on the run, HRs and distances, etc...). There is no one size fits all answer. 

2. Depends on your running goals... If it's weight control then, despite how off it sounds, speed work isn't important. You burn the same amount of calories in a 10km run regardless of how fast you run it as long as you are in a "flight" phase (i.e. not walking). If it's a PR over a certain distance, then it's long days beyond that distance and intervals above your goal pace. Remember that speed work does not hurt endurance but endurance work does make you slower. Interval specifics depends on current fitness (pace and distance of current workouts) and goals. Incorporate more "standing" intervals in your spin workouts, consider running in the pool if you do any pool sessions, and look into plyometrics (jump training) for some alternative training sessions. 

On Jan 22, 2015, at 9:37 AM, Joe Shaw via Sportsandrec wrote:

> Hey guys, 
> I have started running for distance. I do core and spin on my light days. I have two main questions I would like to discuss. 
> 1. What do you guys eat before long runs. I normally knock out some wheat pasta with grilled chicken and veggies the night before. Anyone else have go-to meals they like that work for them?
> 2. How do I get more speed for longer runs. I have been going faster the shorter distances and pacing the longer ones. Does anyone have other tricks?
> Joe Shaw, Nashville
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