Get Faster and Build Muscle With This Summer Lift-Run Plan

Get Faster and Build Muscle With This Summer Lift-Run Plan

Running and weight training have an uneasy relationship. Pavement pounders are loath to lift heavy, fearing weight gains will slow them down—even if they’re adding muscle. That’s a strategic error.

“For runners, dedicated strength work can help with maintaining proper mechanics, especially when they begin to fatigue,” says Terra Castro, founder of Detroit Body Garage and a former professional triathlete. “Having a powerful arm drive helps when legs get tired. And without a strong core, posture suffers.” Run coaches have long recommended bodyweight strength moves like squats, lunges, and bridges to bolster glutes, hamstrings, and leg muscles to fend off injury. But it might be time to go heavy.

To that end, Castro created a lower body- and core-focused training plan that’s more challenging than the usual set of lunges and squats often prescribed to runners. Gym rats should try … Read the rest

10-Week Half-marathon Training Program for Intermediate Runners

10-Week Half-marathon Training Program for Intermediate Runners

When you’re looking to step up your racing distance from a 10K to a half-marathon, the main priority is increasing your endurance—extending your ability to maintain your current pace past 7 miles. It may seem counterintuitive, but you gain speed through endurance.

Let’s say, for example, you can currently run an 8:00 min/mile for a 10K. If you can extend that pace out to 10 miles, when you go back and run a 10K, you’ll be clocking faster times. The effort seems easier, so you can ramp up the speed.

This 10-week program is focused on just that—building your endurance and extending your current speed for a longer distance. Of course you can’t expect to reflect your 10K pace in a half-marathon in just 10 weeks, but you can absolutely make great strides that’ll benefit both races. First, you’ll acclimate your body to … Read the rest