5+ mon, 4+ week ago (373+ words) The term "functional training" gets tossed around so much that it's lost almost all meaning. But at its core, it just means training with a purpose'specifically, a purpose that helps you perform better in your sport. For runners, that means building strength, stability and control in ways that translate directly to how you move on the run. Functional training for runners doesn't need to involve fancy equipment. It's about prepping your body to handle the repetitive stress of running: thousands of steps, all on one leg at a time, often on uneven ground and sometimes when you feel completely wrecked. Running is simple, but it can also demand a lot from your muscular and skeletal systems. Most injuries come from overuse and inefficient movement patterns, not accidents. Functional training helps reinforce the stuff that keeps you healthy: strong hips, a…...

9+ mon, 2+ week ago (231+ words) Sometimes, the simplest things can turn out to be the most challenging'and this running trend is no exception. Users on social media have been trying to run with the same arm and same leg moving together'the opposite of our natural running motion. Olympic 200m champion Gabby Thomas had to give it a shot, proving that even professional runners struggle to master this trend. Thomas captioned her post, which featured her and her teammates taking turns trying the technique, "Who did it best though?" The video prompted hilarious comments from track fans. "Still better than how I run with opposite arm and leg," one user wrote. "Is this a new type of bounding?" the Athlos account commented. The sprinter seems to keep up with all the trends on social media; last week, she posted a satirical video using a Daily Mail filter....

11+ mon, 1+ week ago (302+ words) Progression runs are a straightforward yet powerful way to boost race-day performance. Unlike steady-state runs, they begin at an easy, comfortable pace and gradually pick up speed. This gradual buildup trains your body to finish strong, improving mental resilience, building endurance and preparing you for the challenges of race-day pacing. Renowned coach and author Greg McMillan'explains that progression runs are a fun way to boost fitness without any lasting fatigue. "And, the benefits are the same no matter if you're a 2:15 or a 4:15 marathoner," he adds. Why you should aim for a negative split in the marathon For runners hoping to set a PB, progression runs also mimic a negative-split strategy'starting slower and finishing faster'a proven way to perform better on race day. A good progression run has three parts: warm-up, build-up and strong finish. Begin with an easy, conversational…...

3+ week, 4+ day ago (310+ words) Some workouts don't seem intimidating until you're a few minutes in. The 90/30 fartlek is one of them: 90 seconds of strong running followed by 30 seconds easy, repeated over several kilometres. It's straightforward, but it demands control, pacing and patience, building on exactly what most runners need. It will help build solid fitness gradually and won't leave you feeling flattened for days. Warm up with 1520 minutes of easy jogging, then add a few drills and short accelerations to get your legs firing. Run continuously for 6 to 10 kilometres, alternating between: 90 seconds at around threshold effort (roughly the pace you could hold for an hour), and 30 seconds at the faster end of your easy pace (just enough to stay in rhythm while catching your breath). Finish it off with 510 minutes of easy running. Keep the terrain flat, if you can. If you're on trails,…...

8+ mon, 1+ week ago (139+ words) This week on the Shakeout Podcast we sit down with Jake Barraclough, the man behind the wildly popular YouTube channel RanToJapan. This week on The Shakeout Podcast, we sit down with Jake Barraclough, the man behind the wildly popular YouTube channel RanToJapan. Looking to take his running to the next level, Barraclough uprooted his life in the U.K. to move full-time to Japan and embrace the country's unique approach to marathon training, all while documenting the journey on YouTube. Sixteen months and thousands of kilometres later, his gamble has paid off, setting huge personal bests and captivating a fan base from across the globe. Barraclough joins the podcast to share his motivation for moving to Japan, the mind-bending training behind his rapid upward progression and what makes the country's running scene, unlike anywhere else....

10+ mon, 2+ day ago (316+ words) Developing as a runner doesn't have an endpoint, so continuously ramping up your workouts will allow you to continue to see improvements. Going from easy runs to interval sessions is a big step'but can lead you to close in on your performance goals. Here are three simple (and modifiable) workouts to get your foot in the door (or out the door, technically speaking). Warmup: Warmup with a five to 10-minute easy run before the workout to ensure your muscles and joints are moving well. Don't forget to add in drills and a few easy strides of 50 metres or 10 seconds to improve your form and turnover. Modifications:Complete the intervals at a comfortably hard pace; you should feel like you can continue running smoothly for a longer time than the rep itself. Slow down if you are winded after the rep....

11+ mon, 2+ week ago (420+ words) The holidays can feel like a whirlwind of festive chaos, with endless social events, last-minute shopping and zero time for your usual training routine. But staying strong doesn't have to mean spending hours at the gym. These four quick bodyweight strength workouts are tailor-made for runners looking to stay fit without missing out on the holiday cheer. Each workout is under 20 minutes and can be done at home or on the go'no equipment required. Add these after your regular run, or slide them into your schedule any time, anywhere'just make sure to warm up your muscles beforehand with at least five minutes of quick walking or easy jogging. A strong core improves posture and running efficiency. Plank with shoulder taps: 3 sets of 12 taps per side. Start in a high plank, feet shoulder-width apart. Tap your left shoulder with your right…...

5+ mon, 1+ week ago (230+ words) 12 x 300m with 100m slow jog (continuous) If you don't have access to a track, try a time-based alternative: 70 seconds on, 30 seconds slow jog'repeat 12 times. Four sets of 400m'300m'200m'100m with 100m jog rest, 2 minutes rest between sets At first, this ladder-style session may look intimidating, but it's excellent for finding your race pace and building finishing speed. The 400m should be at or just slower than goal 5K pace, with each shorter rep slightly faster, but not sprinting. Avoid overdoing the 200s and 100s. The 100m reps for this workout should be no more than 30'40 seconds per kilometre faster than your 5K goal pace. For example, if you're targeting sub-25:00 (5:00/km), aim for 2:00 on the 400s and around 25 seconds on the 100s. An interval-based alternative for this workout is 2:00, 90 seconds, 60 seconds and 30 seconds fast, with 1:00 jog rest between reps and 2:00 rest between sets. These two workouts are designed to push you both…...

3+ mon, 6+ day ago (327+ words) Strides are short accelerations you tack on at the end of an easy run. They teach your legs how to turn over quickly without the strain of a full workout. Think of them as fine-tuning your form at faster speeds. Get started today: After your next run, find a flat stretch of road or grass. Accelerate smoothly for 1520 seconds, then walk back. Do four to six, keeping them relaxed and snappy. Sometimes speed comes from small adjustments. Standing tall, leaning slightly forward from the ankles and keeping your arms swinging efficiently can all shave seconds off without extra effort. Get started today: During your next run, check in with your posture every five minutes to maintain good form. Relax your shoulders, drive your elbows back and avoid overstriding. The essential upper body workout for runners Hills naturally build strength and…...

7+ mon, 4+ week ago (357+ words) Run 1 minute of hard effort, followed by a 1-minute easy jog. Follow that with: 2 minutes of hard effort, 1 minute easy jog. 3 minutes of hard effort, 1 minute easy jog. 2 minutes of hard effort, 1 ... Life can be chaotic. You've got meetings, deadlines, dogs to walk and maybe even kids throwing cereal on the floor. But just because you're short on time doesn't mean your running routine has to suffer. These three quick-hit workouts will get your heart pumping, legs burning and leave you feeling like a superhero'all in under 40 minutes. The best bang for your buck, with guaranteed results. Perfect for when you need to squeeze in quality speed work but don't have an hour to spare. Warm up with a few minutes of easy running, with some leg swings, high knees and butt kicks thrown in. Run 2 minutes at 5K race pace,…...