Lower volume and race-specific training and increase speed If your goal race was 4-6 weeks out when it was canceled, you were probably doing a lot of race-specific training and high mileage. For example, if you were training for the Boston Marathon, you probably had a lot of runs at or near marathon pace and several 18-20 mile runs.   Now you can benefit from that training and increase your speed.  First, gradually lower overall weekly mileage, cut back the long run and start introducing some faster running.  Depending on your experience, start by adding some minutes or miles at ..read more

Include Two Long Runs in Your Weekly Schedule Long runs are any run longer than 2 hours or 16 miles, whichever comes first. They build endurance and grit, both of which are necessary to run a faster marathon.  Add some quality running in the middle of one of these longer efforts if you want to practice running harder on tired legs.   Consider Losing or Reducing True “Speed Work”   The bread and butter of marathon training are the long runs and running miles at planned marathon pace. Speedwork in marathon training involves a cost-benefit analysis. If you run too fast in training, there is a ..read more

Here are a few of the best bodyweight exercises you can do to strengthen your stride, prevent common running injuries, and maintain better posture.   Here’s how to use the list:   Try incorporating the exercises below after an easy run when you are already warm at least two times a week.   Do 8 to 12 reps of each exercise for one to three sets. Once you can easily finish 12 reps, consider adding lightweights.  If new to strength training, proceed gradually and consider watching yourself in a mirror.  Mountain Climber  Why Do it?  Mountain climbers are a full-body exercise building strength in ..read more

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