Apple Watch just came out with a great update for run training - the custom workout feature. Here’s how to use it.
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One of the most common misconceptions with running injuries is that REST is the answer. But rest does not:
solve underlying issues, strengthen weaknesses, or correct imbalances in the body. Rest can’t prevent re-injury!
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Without easy days that are truly easy, we compromise our ability to run hard, run fast, and perform well consistently when we want to. Take the quiz!
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The training plan can always be flexible while on vacation. Actually doing the training matters a lot more than how or in what order we do the training.
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“You win or learn.”
There’s a catchphrase I’ve heard many times about racing. It means that even a bad race is still a valuable learning experience. But honestly - win or lose - we don’t automatically learn. We only learn if we choose to.
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Apple says that “no matter your level, you can use metrics to better understand your performance.” This is true to an extent, but understanding your performance is not the same as improving your performance.
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it’s important to know that running is hard for everyone who hasn’t been running. Even olympic runners don’t feel good when they return to training after taking a break.
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A quick break from my usual programming to share my training and race recap of the Dexter to Ann Arbor Half Marathon.
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Back in March I e-mailed each of my clients personally, recommending they immediately invest in a pair of super shoes. Over the last few months I’ve been collecting bits of their feedback.
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There are very few opportunities for recreational runners to do races on the track. Pretty much everything is on the roads. But that doesn’t rule out training on the track.
Even for long-distance road runners doing the the half marathon or marathon, the track can be a useful place to train.
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One of the best ways to prepare for a race (in addition to the actual training!) is by getting to know the race route.
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How to take a successful approach back-to-back races.
How to train between back-to-back races.
How to know if you’ve fully recovered.
A warmup and cooldown jog are generally recommended for running workouts. How much emphasis should we put on warmup and cooldown? Why are we doing them? Is it okay to skip the warmup and cooldown? Here are my recommendations.
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A pre-run routine is a short series of movements done with the intention of loosening up and activating (“firing-up”) our body to run. 5-10minutes is generally more than enough time.
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Time for an update on my previous running shoe wardrobe advice! In the past couple years, breakthroughs in shoe technology have changed the way shoes look and work. So here are my new recommendations.
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Super Shoes by definition have two specific features:
A thick layer of extremely light and responsive “super foam” (cushioning)
A full-length rigid plate (usually carbon fiber)
There are many different ways to get to the start line, and all the training programs at Sifuentes Coaching are 100% individualized. But there are some principles I follow for every athlete’s weekly training schedule.
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More treadmill workouts to get you through winter training & survive the boredom!
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So here are 4 quick mobility exercises you can do without stepping off the treadmill. These will loosen up your hip flexors, back, glutes, hamstrings, quads, and calves.
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The top priority should be getting back to 100% as quickly as possible, so that training at 100% can resume as soon as possible. Trying to continue training through an illness is generally miserable, discouraging and worse- delays recovery.
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