As runners, we’ve all heard the mantra: “You’ve got to run slow to run fast.”  Every seasoned runner recognizes that not all runs should—or can—be a race against the clock. Those lung-busting intervals and sweat-drenched tempo runs are vital for driving improvements in speed, stamina, and race-day prowess.  But what underpins the success of these … Running Slow to Race Fast: The Science Behind Easy Runs Read More » The post Running Slow to Race Fast: The Science Behind Easy Runs appeared first on Training 4 Endurance ..read more

Whilst there are many ways to improve running performance — increasing mileage, tempo running, hill running, strength training, etc — one of the most time efficient and effective ways to gain that extra speed advantage is interval training. Here there are many effective approaches: Short intervals Longer Intervals Race pace (3k, 5k, 10k, etc) Critical … TRAINING FOCUS: 30 SECOND VO2 MAX RUNNING INTERVALS Read More » The post TRAINING FOCUS: 30 SECOND VO2 MAX RUNNING INTERVALS appeared first on Training 4 Endurance ..read more

High-intensity interval training is one of the best ways to improve fitness, health and endurance exercise performance. To optimise intervals, we put a lot of thought into the intensity, duration and volume of the work intervals. However, interval training is far more than just how hard you push the interval. And it’s easy to overlook … RECOVERY INTERVALS: A KEY PART OF VO2 MAX TRAINING Read More » The post RECOVERY INTERVALS: A KEY PART OF VO2 MAX TRAINING appeared first on Training 4 Endurance ..read more

Inspiratory muscle training, also called respiratory muscle or breathing training, is a special form of resistance training for increasing the strength and fatigue resistance of your inspiratory muscles. Despite having a sizeable amount of research supporting its effectiveness for runners, cyclists, and swimmers, it’s not widely used by endurance athletes. In this article, we’re going … The Proven Benefits of Inspiratory Muscle Training Read More » The post The Proven Benefits of Inspiratory Muscle Training appeared first on Training 4 Endurance ..read more

Heart rate training zones provide a very accessible and effective way to measure, monitor, and assess how hard you are training. Think of them as a way to quantify the physiological stress of exercise. Essentially, they allow you to monitor and control your exercise intensity by keeping your heart rate within specific training zones.  Heart … Improve Your Heart Rate Training Zones With The Karvonen Formula Read More » The post Improve Your Heart Rate Training Zones With The Karvonen Formula appeared first on Training 4 Endurance ..read more

As runners, we are constantly looking for novel ways to increase performance. Searching for workouts that will produce big results and take our running to new heights. Often we fixate on finding tougher, more challenging workouts — more intense, higher resistance, longer duration, etc — to achieve bigger and better training effects.  Strength training is … Research Focus: The Surprising Strength Benefits of Downhill Running Read More » The post Research Focus: The Surprising Strength Benefits of Downhill Running appeared first on Training 4 Endurance ..read more

Whether your focus is on 5k, 10k, marathons, or ultras; improving running economy – the energy cost of running – is one of the most underrated training approaches. To run well requires working on several components: speed, strength, aerobic fitness, endurance and efficiency – to name a few. While speed, strength, aerobic fitness and endurance … 10 Ways To Improve Running Economy Read More » The post 10 Ways To Improve Running Economy appeared first on Training 4 Endurance ..read more

Think sprint training is just for sprinters? Think again.  If you’re a distance runner looking for a time effective and research proven training method, it’s time to consider adding in some sprint training. Not only will it improve your maximum running speed, strength, power and neuromuscular coordination; it will make you a faster and more efficient … Sprint Training: The Secret to Becoming a Faster Distance Runner Read More » The post Sprint Training: The Secret to Becoming a Faster Distance Runner appeared first on Training 4 Endurance ..read more

Altitude training masks are designed to make breathing more difficult when exercising. The idea being that this strengthens your respiratory muscles and improves cardiovascular fitness and efficiency. It’s also claimed that they can simulate the effects of altitude training. But is that really the case? And do they provide any benefit for endurance athletes?… So, … DO ALTITUDE TRAINING MASKS ACTUALLY WORK? Read More » The post DO ALTITUDE TRAINING MASKS ACTUALLY WORK? appeared first on Training 4 Endurance ..read more

Mindfulness has many positive effects on health (lowers stress, anxiety and depression, improves heart health, immune and brain function). It can also increase our ability to focus, and endure pain, or discomfort. Recently, research has also highlighted potential for improved endurance running performance. So, can mindful running make you a faster runner?… In this article, … HOW MINDFUL RUNNING CAN MAKE YOU A FASTER RUNNER Read More » The post HOW MINDFUL RUNNING CAN MAKE YOU A FASTER RUNNER appeared first on Training 4 Endurance ..read more