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Elle Purrier is One to Watch at Indoor Championships – Women’s Running

Fresh off setting the American record for the indoor mile, Purrier is off to Albuquerque to race twice more at the U.S. indoor championships.

When she crossed the finish line at the Millrose Games in New York on Saturday, Elle Purrier said she was thrilled, though not necessarily surprised by the prestigious Wanamaker Mile win. But she was  shocked to see her time after breaking the tape—4:16.85, an American record and the second-fastest women’s indoor mile in history.

“Before the race I hadn’t even thought about what the American record was,” Purrier said during a phone interview with Women’s Running on Wednesday. “I was just trying to go for the win, so off of a fast pace, everything just fell together in the right way.”

The previous record (4:20.5) was held by Mary Slaney for 37 years. And the only woman who’s run faster is Genzebe Dibaba of Ethiopia, who set the world record, 4:13.31, in 2016.

“I’ve had a few days to decompress, but I’m still super excited and feeling a little more confident in my training and everything,” Purrier said. “I’m looking forward to the races this weekend.”

The U.S. indoor championships begin on Friday in Albuquerque and Purrier said she’s competing in the 3,000 meters on Friday and the 1500 meters on Saturday—two of the most hotly contested races on the schedule. She’ll face Olympian Shelby Houlihan in both distances, who is the American record holder for the outdoor 1500 meters (3:54.99) and 5,000 meters (14:34.45), as well as Colleen Quigley, the 2019 U.S. indoor mile champion and Olympic steeplechaser.

The U.S. championships were slated to serve as a qualifier for the world championships, but the world meet has been delayed for a year due to the spread of the coronavirus—it was supposed to be held in Nanjing, China. For Purrier, it’s just another opportunity to gain experience against the women she’ll face in June at the 2020 U.S. Olympic Trials.

“I get excited when I get the opportunity to race really talented, fast people because I know that ultimately that will help me run faster—but I’m not putting too much pressure on myself,” she said. “I know that I’ll do the best that I can. It motivates me. The whole point of track is you want to win.”

And while the record-setting performance at the Millrose Games may have seemed to come out of nowhere, those who have followed Purrier’s young career (she turns 25 next week), know that she’s been chipping away gradually since she was a kid growing up on a dairy farm in Vermont, which she credits for her fortitude. Milking cows at 5 a.m. and throwing hay bales all summer has made her stronger in a variety of ways.

“A lot of the lessons I learned on the farm along with the physical aspects of it have helped me become a better athlete,” she said. “It shaped me to be who I am now. From an early age, I learned what hard work was.”

She ran low mileage at the University of New Hampshire and Mark Coogan, the coach of her training group New Balance Boston, hasn’t ramped the volume or intensity up too fast or too soon, either. The patient approach is working. This summer, Purrier clocked 4:16.2 at the Fifth Avenue Mile, placing second to Jenny Simpson’s 4:16.1. She followed that up in Doha, competing in the 5,000 meters at the world outdoor championships, where she finished 11th in 14:58.17.

In 2020, Purrier and her training partners have been running mostly base miles at an altitude camp in Flagstaff, Arizona. She didn’t taper for Millrose, keeping the entire focus of her schedule geared toward making the Olympic team this summer.

“I have been in a good position to bump up my training and consistently run a little bit higher mileage and do harder workouts,” Purrier said. “Every year helps me get a little bit stronger, so I can build off of that.”

The U.S. indoor championships will be broadcast on NBCSN from 9:30–11 p.m. (Eastern) on Friday and on NBC from 4-6 p.m. (Eastern) on Saturday.

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Running Surfaces And Speed Influence Your Risk of Injury

Learn about two of the many of the commonly held notions about the causes of running injury.

The next time you’re at the starting line of a race, look around and consider that the majority of nearby runners will likely experience an injury in the following year. Despite innovations in shoe cushioning, training, and sports science, the rate of running injuries hasn’t budged. One of the reasons for this unchanging rate is likely that each runner is their own laboratory, with a specific set of injury do’s and don’ts that depend on gender, genetics and a whole host of other factors. Part of that runner-specific individuality is the speed and running surfaces you choose.

Some love trails and some pound the concrete in dense urban jungles. But what surface is best, and how fast should you run to stay healthy? The answer to those questions isn’t as obvious as one would think, largely due to the fact that many of the commonly held notions about the causes of running injury don’t actually make the scientific cut.

Take running surface, for instance. Though popular belief holds that running on trails or softer surfaces is easier on the joints, well-established scientific evidence says otherwise. It turns out that the brain has its own version of a car’s road sensing suspension—something termed “muscle tuning.” While running, the brain constantly anticipates the stiffness of the surface—using data from past experience and information from the previous stride—and “tunes” how strongly the leg muscles contract before the foot hits the ground.

So when the trail gets softer, the leg becomes stiffer, leaving the net impact to the leg roughly the same. It’s how the body maintains the overall stiffness of the surface/shoe/leg combination and it’s the reason why running on softer surfaces doesn’t necessarily result in a lower rate of injury. The overall impact to the leg remains virtually the same whether running on trails, a beach or concrete.

But there’s an asterisk. “We know how the body adjusts to different surfaces in the short term, but what we don’t know are the long term consequences of running on a particular surface,” says Dr. Brian Heiderscheit, Director of the University of Wisconsin’s Runners’ Clinic.

Of course, the cushioning of the shoe impacts the equation as well, and could be part of the reason why ultra-cushioned shoes haven’t solved the injury conundrum. Just like a softer surface, the legs will adjust to a softer cushioned shoe by increasing leg stiffness. In fact, one of the few studies to evaluate shoe cushioning and impact forces found evidence to support the soft shoe, stiff landing theory.

What about the treadmill? The dampened surface of a treadmill has long been believed to be beneficial to the joints. But impact represents only one of the stresses to the body with running; also important is the stress to soft tissue structures like tendons and muscles. An example of this is running uphill—though it imposes less impact to the joints, the muscles of the calf, hamstring and hip have to work harder, increasing the stress to the hamstring and Achilles tendons.

In fact, in a recent study comparing loads to the kneecap and Achilles tendon during treadmill and overground running, researchers found a 14 percent greater overall stress to the Achilles tendon as compared to overground running (load to the kneecap was roughly equal during both). While the results of the study shouldn’t spur wholesale abandonment of treadmills, it should serve as a note of caution for those that use them regularly, especially those with a history of Achilles injury.

To minimize the risk of injury, Heiderscheit believes that runners should vary running surface, much like they vary their training plans. “Just like a runner would try runs of different intensities—tempo and interval training for instance—my advice is to incorporate a little bit of all the different surfaces into training,” Heiderscheit says.

Just as the finer points of running style and foot landing have been scrutinized by experts, so too has the question of optimal running speed. With the link of speed work to overuse injury, many would assume that running faster equals a greater risk of injury.

But, again, every runner is different, and slower may not always be better. “The majority of forces generally scale up with increasing speed, but running faster isn’t necessarily uniformly more demanding to the entire body,” says Heiderscheit. The structures that face the greatest increase in demand are the muscles and tendons tasked to supplying that extra speed—hamstrings, calf and glutes—with other structures realizing a less pronounced demand.

Several recent studies illustrate that point. A 2015 article in the Journal of Orthopedic and Sports Physical Therapy sheds a little light on the role running speed plays in the amount of impact the knee experiences when running. Researchers from the Department of Public Health at Denmark’s Aarhus University asked a group of runners to run 1 kilometer at three different speeds: 5 mph, 7.3 mph and 9.8 mph.

Although the impact stress to the knee with every stride increased with faster running, the total stress to the knee was 30 percent less at the faster speed because of the lower number of strides needed to cover the same distance. On the basis of these findings, running longer distances at slower speeds, especially when fatigued, may contribute to overuse injuries of the knee.

Before you push the accelerator, consider again that injury risk can’t simply be boiled down to impact. Other research—conducted by the same Danish group and presented in Clinical Biomechanics—determined that the extra energy supplied by the muscles of the calf and foot with an increase in speed predisposes the Achilles and plantar fascia to injury.

The bottom line is: There isn’t one surface or speed that is right for everyone. For runners looking to avoid injury, cross-training shouldn’t just involve the elliptical or bike, but also running on different surfaces and at varied speeds.

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Race preview: Andorra Ultra Trail Vallnord

Credit: Stephane Salerno

Discover the magnificent mountains of Andorra with the Andorra Ultra Trail Vallnord

Five races with different distances and elevation
gain; great and magnificent mountains; all kind of terrains; more than 11 years
of history; runners from more than 70 countries; maximum effort and solidarity.
This is the Andorra Ultra Trail Vallnord, which takes place from 7 to 12 July in
Ordino. Are you in? Sign up!

Everyone has a place in the Andorra Ultra Trail
Vallnord. From a 75-year-old runner who participated in last year’s Marató dels
cims to couples of different ages who dare every year with Eufòria.

This race, which will celebrate its fourth
anniversary, called Eufòria (233km and 20,000m of elevation gain), is
run by semi-autonomous teams of two people. This great adventure goes through five
peaks above 2,900m and 32 of more than 2,500m. Everyone who joins it will enjoy
the views and the unforgettable experience!

Credit: Stephane Salerno

In addition, you can also choose from other distances
such as the Ronda dels cims. This is the queen test – 170km in
distance and 13,500m of elevation gain – with 16 steps or necks above 2,400m.
The most spectacular panoramic views, alternation of mineral areas, high
mountain meadows, forests and even glacial lakes.

Mític (112 km and 9,700 m of elevation gain),
as the name implies, is a mythical adventure: it starts at 10pm and passes
through the highest point of Andorra, the summit of Comapedrosa at 2,942 m, as
well as other iconic peaks.

Its younger brother, the Celestrail, is 83km and has an elevation gain of
5,000m. It starts two hours later, at 00:00am, under the light of the stars. It’s
a great loop, wild and demanding that will leave you in awe.

Credit: Stephane Salerno

Finally, there is the Marató dels cims, 42.5km and 3,400m of elevation gain,
with large time limits so that everyone can finish it. If you run it, you will
climb up to 3,700 peaks.

At Andorra Ultra Trail Vallnord there is also a place
for families and children with two popular solidarity and inclusive marches
open to all audiences. It is the Solidaritrail (10km and 750m of positive slope) and the
Tamarro (2.5km). In addition, when registering, all
runners can donate to one of the three NGOs with which the race collaborates: Autea, Clowns Without Borders or Andorran
Red Cross

If you share the values of overcoming, mountain,
effort and solidarity, Andorra Ultra Trail Vallnord is your adventure!

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Our Favorite Women’s Running Gear for Winter – Women’s Running

The holidays are over, we’ve all more or less settled into winter, and we’re getting to the point where many folks start dropping their new year’s resolutions. Whether you didn’t get the gift you wanted or you’re noticing some gaps in your cold weather running system that are making it hard to get out the door, we’ve got you covered. We’ve rounded up some of our favorite women’s running gear for winter — with both high end and wallet-friendly options — to help keep you motivated until the days get longer and warmer and trees are less naked. While we tested the women’s versions of these products (when there was a difference), nearly all of these items come in a men’s version (Oiselle being the exception, but if the gloves fit, there’s no reason a dude can’t wear them!).

Asics Women’s Gel-Sonoma 4 G-TX

$100, 9.5oz. women’s, Asics.com

Women's Running Gear for Winter

If you’re looking for a weather-resistant shoe on a budget, Asics Gel-Sonoma 4 G-TX may do the trick. The Gore-Tex membrane works well in inclement weather, and, while they are more aggressively lugged than a road shoe, they are very tightly spaced lugs that won’t give you a ton of control on steep or loose trails. The tread works well when you want just a bit more traction however, like crushed gravel paths and wet pavement. Boasting a 10mm drop, the Sonoma 4 also has a stiff heel cup that extends to your ankle as a way for providing stability. I’m not sure how much it kept my feet in “their natural line of motion,” but the stiffness was noticeable, and some may appreciate the supportive feel. Asics also utilizes gel in the rear as a form of shock absorption and their proprietary AmpliFoam midsole for stability. All of this means they’re not the lightest weight shoes available, but they aren’t tanks, and while I wouldn’t want to train for or race a marathon in them, I had no problems on the four and five mile runs I tested them on. Given the price point, I think they’re a pretty decent shoe, especially if you need the water-resistance for right around $100.

La Sportiva Kaptiva GTX Women’s

$160, 9.5oz. women’s, Rei.com

Women's Running Gear for Winter

Capitalizing on their newer Kaptiva model, La Sportiva makes an already impressive trail shoe waterproof with a Gore-Tex lining. While the Gore-Tex lining obviously replaces highly breathable mesh, the shoes remain surprisingly lightweight, and I didn’t experience any overheating issues. The widely spaced lugs offer exceptional traction on loose or wet terrain, making them well suited to shoulder season and winter running where you may go from snow to mud to rocks and loose dirt in a single run. However, if you’re dealing with ice, additional traction is always recommended. A low 6mm drop, torsional stability inserts in the midsole, and a 1.5mm EVA rock-guard in the forefoot and heel provide stability with plenty of protection from rough and technical terrain, whether it’s rocks and roots or tracked out bumpy snow. These low-volume shoes have a sock-like integrated tongue and a relatively shallow heal cup. The fit is snug and secure, with no noticeable slippage, but if you have a wider foot or a high instep, I’d recommend sizing up at least a half size. 

Patagonia Women’s Houdini Jacket

$100, Rei.com

Women's Running Gear for Winter

Broadly speaking, Patagonia is not a price-conscious brand, but the Houdini Jacket is a bit of a unicorn in their line. This wind jacket is lightweight, packs down into its own tiny pocket, is treated with DWR for water-resistance, is made of 100% recycled nylon ripstop, and is fair-trade certified. That’s a pretty packed list for $100. Not only that, but the Houdini is super versatile. It isn’t a highly-sport-specific piece—it works great as a wind barrier for running but can just as easily be used for other activities without screaming “running gear!” Its packability also makes it an ideal travel jacket. The DWR treatment makes it water-resistant, but it is not waterproof and will not hold up to steady rain. Obviously, its versatility means the Houdini doesn’t have a lot of run-specific features—the cinch on the hood, for example, does improve the fit, but it still limited peripheral vision, and it never really stayed on that well. The jacket fits better under your running pack than over, but its slim fit still moves well with you and is decently breathable, especially for cold days. If you’re looking to get the most out of your gear as possible while still maintaining quality, Patagonia’s done an exceptional job with the Houdini.

Salomon S/LAB Motionfit 360 Jacket W

$375, Backcountry.com

Women's Running Gear for Winter

Salomon’s S/LAB Motionfit 360 Jacket manages to be both minimalist and packed with useful features, especially for foul-weather racing. Using Gore-Tex ShakeDry material and sealed seams, the jacket is windproof, waterproof, and highly breathable, making it an ideal winter shell. With long runs and ultrarunners in mind, Salomon added gussets on the back to accommodate a running pack underneath the jacket. This is both convenient for the user and necessary to safeguard the waterproof nature of the ShakeDry laminate, which won’t take kindly to repeated abrasion from a pack worn externally. Salomon also cut the jacket to accommodate the movements of running, like seamless shoulders, articulated elbows, and—my favorite—the skin fit hood. A lightweight headband in the hood locks onto your dome, so the hood moves with your head, doesn’t slip over your eyes, and is impervious to wind. The jacket also has a stow-in waistband that flips up to create a pocket to stuff the jacket into without having to shove it in your pack or tie it around your waist. It worked well if I stopped running and made sure I had all the bits properly tucked in, but I never managed it while running. It’s a nifty concept, but I’m not sure I’m sold on it.

Outdoor Voices 7/8 Warmup Legging

$75, Outdoorvoices.com

Women's Running Gear for Winter

Outdoor Voices is explicitly not a competitive-performance brand, but they are about functional apparel for repeated use in outdoor recreation, and the 7/8 Warmup Legging is a good example of that philosophy. These leggings have thick, substantial feeling fabric that is moderately compressive. The thickness of the material provides enough warmth for cool to chilly dry days and seems to be quite durable. I was comfortable into the high 30s but needed something warmer beyond that. The high waistband prevented the tights from slipping down much, even without a drawstring and the waistband pocket is big enough to hold a gel and keys. As a shorter person, I’m a fan of the 7/8 length because they fit me as proper full-length tights without extra bunching at the ankles, but that obviously won’t be the case for taller folks. While I’m a fan of most things about these simple, functional tights, I could do without the oddly placed seams wrapping around the thighs. They appear to be largely aesthetic but resulted in a restrictive feel.

Arc’teryx Taema Pant

$130, Rei.com

There aren’t many non-tights options for women who want full leg coverage, but the Arc’teryx Taema Pants are at the top of that very short list. These technical joggers are comfier than most of my pajamas and offer a great, non-restrictive fit. The soft, stretchy material is relatively lightweight, but holds its shape and seems quite durable. While not windproof, the Nahlin fabric does bead light snow or rain. They are comfortable in the mid-40s to mid-30s, but if it’s particularly windy, you may want something a bit more substantial. The wide waistband has a mesh lining and a drawstring to keep them comfortably in place. The tapered leg and tall ankle cuff prevent them from feeling baggy or too loose while running and give the pants a clean, modern aesthetic. The deep hand pockets have hidden zippers and easily hold a phone. I loved the pockets’ internal organizers that prevented smaller things like keys and Chapstick from bouncing around while I ran. In all honesty though, I ended up using them far more as a quick, easy thing to change into after my workout. The relaxed cut makes them particularly well suited for those tricky parking lot changes that can be especially uncomfortable in the winter. The Taema pants do run a bit big, so if you want a trimmer fit, I’d recommend sizing down.  

Under Armour IntelliKnit Sweater

$100, Underarmour.com

The IntelliKnit Sweater looks nice enough to wear to the office (I may have done that) but is secretly a cold weather running top. This knit polyester top has a substantial weight, like you would expect from a sweater, but isn’t particularly soft feeling. The arms are fitted, while the body is more skimming, with a slightly boxy hem that hits at the hip. Reflective bands on the biceps give away the athletic focus, however the seam at the bands was a bit rough under the arm at first. It did soften up after a couple times through the wash, though. The sweater’s warmth and weight are somewhat offset by the breathability of the knit, but it is still quite warm, and I ended up removing my wind shell on a 20-degree morning. Fair warning though, the synthetic knit holds smells, so I would not recommend attempting to use it as a run top and a work top in the same day, despite what UA advertises.

Ashmei Women’s Run Hooded Sweatshirt

$136, Ashmei.com

Ashmei’s Run Hooded Sweatshirt can pull double duty as both a technical running piece and streetwear. The looped-terry, stretchy merino-blend fabric is about as cozy and comfortable as you can ask for and does a good job of regulating temperature when you’re working hard. The UK-based brand recommends using for runs between 42 and 59-degrees, but I was comfortable in the mid-30s and think anything close to 50-degrees would be sweltering, which is a reasonable variance for varying humidity. While I love the thumb loops and hidden mittens in the cuff, the cuff itself was almost too tight to get over my hand. I certainly couldn’t see my watch or push the sleeves up if I started to overheat. Although the ninja hood provides a stellar fit that protects your ears from the cold without getting in the way, it was too warm for any run that didn’t involve a snowstorm but would likely be ideal in damper conditions. A zippered hip pocket with an internal cable port is large enough to hold a phone, but due to the form fit of the hoodie and pocket placement directly over the hip, something that large lays awkwardly. I’m a fan of the clean design, cozy feel, and slim fit, and the only reason I’m not permanently ensconced in this hoodie is because of the pocket-phone conundrum.

Buff Original

$20, Buffwear.com

Women's Running Gear for Winter

Neck gaiter, ear warmer, headband, and balaclava are just a few of the many ways you can use this simple tube of thin, soft, stretchy fabric. My favorite way to wear a Buff is twisted in the middle and folded over itself to create a beanie. In arid Colorado, a lightweight cover for your ears and head is often all you need when you’re running, even into the low 20s. In those situations, the beanie method works well, but can be easily changed to just cover your ears or pulled off completely and either wrapped around your wrist or shoved into a pocket. I’m not a big fan of things around my face, but the balaclava method has come in handy on particularly windy or snowy days. On top of being incredibly versatile, the Original Buff is made from 100% recycled microfiber and, according to Buff, provides UPF 50 protection, so you can feel good about wearing it.

The North Face Winter Running Cap

$42, Moosejaw.com

Women's Running Gear for Winter

When The North Face makes a winter running cap, they mean business. This acrylic knit cap is double-layered, has a short brim that helps block cold air from tearing up your eyes, and sports a cuff that can be rolled down to cover your ears. Be warned though, this is no mild-winter-day hat—while it worked well on my frigid pre-dawn, pre-work weekday runs, it quickly ended up in my pack on a sunny Sunday in the low 30s. The double-layered knit material is substantial and quite warm. Despite overheating, the cap did a decent job of managing moisture. Once I took it off, my head was drier than I expected given how warm I was. If it’s too warm to wear while running, it also works well for post-run beers or cocoa.

Oiselle Lux Gloves

$28, Oiselle.com

Women's Running Gear for Winter

The name says it all, these Oiselle Lux gloves are super soft and stretchy. These gloves don’t have a nose wipe pad, but that’s probably because the whole glove is so soft you don’t really need a specific wipe area. The cuff is the entire length of my wrist and does an excellent job of sealing up gaps for the cold to sneak in. The poly-spandex blend is also very lightweight and can be easily shoved into a pocket without taking up much room. They work well for dry cool to chilly days; anything below 30-degrees is pushing their limits. They are also not ideal for windy days. The touchscreen compatible finger and thumb pads work better than expected, except that the seams on the index finger seem to twist so that the touchscreen pad is barely on the pad of my finger. My only concern about these gloves is one of durability: I’ve already noticed some stitching coming loose at the wrist.

Gore C3 Gore-Tex Infinium Stretch Mid Gloves

$70, Gorewear.com

Women's Running Gear for Winter

The Gore-Tex Infinium Stretch Mid Gloves are technically designed as a cycling glove, which is clearly apparent by the low-profile padding on the palm, but Gore also recommends them for running, speed hiking, and Nordic skiing. The Infinium material is windproof, highly breathable, and water-resistant. In addition to the Infinium material, they’re also lined with a lightweight fleece insulation. Combining the Infinium with the insulation makes for a surprisingly warm pair of gloves, and they’ve become my winter storm/arctic cold front gloves. The tall cuff and touchscreen compatibility mirrors attributes of the Lux gloves, but in a much warmer package. Where the Lux stops in terms of weather and temperature is about where these Gore gloves pick up. Wet, windy and cold are precisely what they thrive. The only (small) critique I have is that the fingers seem slightly too long, which makes the touchscreen pad challenging to use. 

DryMax Cold Weather Running Socks

$54 for a three-pack ($18 per pair), Drymaxsports.com

Women's Running Gear for Winter

Some things don’t need flashy colors or bold new graphics, and some brands humbly go about the business of making a quality product without a lot of glitz or fanfare. DryMax is one of those brands, and their Cold Weather Running Socks get straight to the point. Like all DryMax’s socks, these synthetic crew-height socks are rather dull and unimpressive looking but are focused on moving moisture away from the foot in order to regulate temperature. A seamless toe, arch and ankle bands, and a Y heel give a snug, supportive fit. The front of the socks has a triple-layer insulation system to withstand oncoming wind, rain, and splashing puddles, while the bottom has two layers that transfer sweat and water away from your feet. All these layers make for a very warm, but very thick sock—to the point of affecting the fit of my shoes. As warm and well-cushioned as they are, they were just a bit too thick to be comfortable in my shoes, but if your shoes are exceptionally roomy or you have low-volume feet, they’re a great option.

Smartwool Women’s PhD Run Cold Weather Mid Crew Socks

$22, Rei.com

Women's Running Gear for Winter

Wool, the original technical material, is still one of the best options for cold, wet conditions, and SmartWool’s PhD Run Cold Weather socks blend Merino wool with nylon and elastane for a sock that stays warm—even wet—while also staying snug and slip-free. The five-inch cuff is tall enough to ensure there’s no bare skin exposed between your shoes and your tights while remaining thin and lightly compressive. It’s nit-picking, but I wouldn’t mind if these socks were a standard six-inch crew height because winter is a time for warm and tall socks. The sole of these socks is similar in cushioning and thickness as the DryMax sock, but the top of the foot and ankle feature SmartWool’s Mesh Venting system as well as thin, supportive ribbing. The reduced volume made for a far more comfortable fit in my shoes. They also use SmartWool’s Indestructawool technology, and while time will be the ultimate judge, they certainly appear to be tough and durable.

From: Triathlete

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7 Expert Tips to Maximize Your Next Treadmill Run

Here’s exactly how to use the indoor training tool to your advantage.

Dread the tread? Use these expert-backed tips to shake off your no-good-very-bad treadmill ‘tude, and get the most from this cardio machine staple.

1.  Go halfsies.

If it’s not dangerous outside but also not ideal in terms of temperature (read: it’s super cold), you can plan to do the first half of a long run outside and then finish up on the comfort of your home or gym treadmill. “I know several people who have even done 20-milers on the treadmill,” says Coach Angie Spencer of The Marathon Training Academy. The strategy of breaking it up makes it feel less mentally intimidating.

2. Take your mind off it…

If you do have to do a super long run entirely on the ‘mill, “it helps to have something to take your mind off the monotony,” says Spencer, who recommends audiobooks, podcasts, music, and even Netflix.

3. …But spend at least some time sans distractions.

“Take elements away from the treadmill that you can transfer outside,” says Shodan Rodney, a certified personal trainer and run coach at the Mile High Run Club. As mentioned, the treadmill is always going to be moving at a constant speed whereas outside, you alone have to generate your own ground force impact to keep moving. “So it’s having a certain degree of mindfulness when you’re on the treadmill, and noticing where it’s helping you, so you won’t be as surprised when you do go back outdoors,” says Rodney.

4.  Check your form.

Grab a treadmill in front of a mirror (there are often at least a few in many gyms) and use the indoor run as an opportunity to work on your form. “You can look at things like your gait, shoulders, and arm swing,” says Spencer. “Sometimes what we think we look like when we run is a lot different than what we actually look like. Just make sure you aren’t too distracted and stay safe.”

5.  Set a timer.

“When things get hard for me personally, I’ll set a timer on my phone for a certain time,” says Rodney. “It’s just me against that clock. If I tell myself I’m going to run for an hour and I run for 15 minutes, I don’t view that as ‘you did 15 minutes, good job.’ It’s like, I kind of let myself down. It’s holding yourself accountable and even if you meant to hold a certain pace for an hour and you couldn’t, you still finish that hour.”

6.  Always have your ultimate goal in mind.

“It always comes back to your goals—how bad do you want it?,” says Rodney. “If you have a goal, then everything else is just part of that process to get to it.” Maybe your goal is an upcoming race PR, or simply to finish your first race. It could also be something more aesthetic like to lose weight or simply to increase your overall health or decrease stress and anxiety. Whatever it is, keep it in mind when the going gets tough.

7. Be flexible.

Say it’s going to snow on the Saturday on which you’d planned to do your long run. Yes, you could run all or half of those miles on the treadmill. But is it possible that the weather will be better on Monday and you could shuffle things around in your life so you can go long outside then, and on Saturday, do Monday’s “recovery” 3-miler on the ‘mill? “Know that there is wiggle room in training plans and that it doesn’t have to be 100 percent by the book,” says Rodney.

Bonus tip: Remember the 50% Rule.

“If you’re training for a race it’s important to do some running on a similar surface to what your race will be on,” says Spencer. “For road races, I recommend doing at least 50 percent of your training on the road.” And in fact, pushing yourself to run in inclement (but safe) conditions builds toughness and gives confidence that you can do hard things, Spencer notes. “If you’re facing bad weather on race day you’ll know that you conquered runs like that before. If it’s just a matter of not feeling like running in the rain, cold, or tackling the hills then that’s an indication that you need to challenge yourself to do just that.”

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Running After Her Goals. Lina The Track And Field Star.

Hello everyone. We had the chance to interview the amazing Lina. Lina has a interest for Running. She is nineteen years old. She participates in Track and Field at the University of Physical Education. Lina is a very talented runner who has big plans for herself. She is a dual threat because she is balancing her education and sports at the same time, that shows her commitment to craft. She is definitely a good person for teenage girls around her age to look up to as a role model. We hope nothing but the best for her because we know she has the potential do do amazing things and go far far in life. Make sure you check out her instagram page. She currently has 8.1k followers lets try to get her to 9k.

How old are you?

I’m nineteen years old.

You participate in Track and Field. What events do you run?

Yes, I do athletics.  I’m running a sprint, specifically 100 and 200 meters.

What are some of your goals in the future for track?

I study at the University of Physical Education, namely a track and field coach, so I’ve connected my whole life with it.

What’s your favorite race you’ve ever ran?

Every competition is important to me.

How far would you like to go with track and why?

As an athlete I plan to finish my activity, but as a coach I want to go to the end.

What are some of your major goals for your life in the future?

Bring up a sports generation, open your own fitness center.

Do you have any advice for teens in your field?

Never give up and do not lose heart!  everything will turn out if you really want this, well, you need work above oneself.

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BasketballRunningTrending News

Daylee The Dual Sport Athlete (Basketball & Track)

Hello Everyone. We’d like to intorduce you to Daylee. She is a High School Dual sport Athlete. She currently plays basketball and track. She has commited to Frenso State University for both sports. Everyone make sure you catch a few of her college events and check out her insta.

How old are you?

I’m 17

So you play basketball what position do you play? Also who do you base your game off of?

Really just myself but if I had to choose I base my game off of a couple different people I guess. Shooting wise Steph and Klay I use to shoot a ton a 3’s but not anymore. I’ve developed a mid range game too and a lot of people use to say that’s KD’s and Maya Moore’s game. I love defense! I love Alana Beard defense I wanna be like her when I grow up 😂.

You do track as well what events do you do and describe your best track experience. 

I’m a hurdler I do the 100m hurdles and 300m hurdles in high school. I also run the regular 400m and in college I run the 400m hurdles. My greatest track experience I would have to say would be when I was in the six grade. I placed in Nationals for both AAU and USA in the 800m. That experience was awesome because I got to be on the podium at such a young age.

So your recently commented to Fresno state for basketball and track what was that like? 

It was AMAZING! I can’t describe the feeling because to know my story and what kind of journey I’ve been through from getting bullied and speaking up about it to being cut because of it my Jr year to having to transfer to a new school mid year wasn’t easy. But with the grace of God giving me strength I continued to show people how strong I am. It took a lot of hard work and mental focus. I had a lot of wonderful schools and colleges that recruited me but Fresno State coaching staff have been recruiting me for such a long time since the 8th grade that it just felt like home! This seemed like the right fit for me. They got to know me as a person and knew how much I love track and worked really hard in getting the track coaches involved.

How do you manage both track and basketball especially them being back to back seasons?

It’s definitely not easy and takes a lot of hard work and discipline. As soon as basketball season is over I rest my body a lil but then I go straight into track mode. I never really stop basketball because I’m always still training even while I’m in track season. 

What are some of your athletic goals for college?

 My goal in basketball is to win our league the mountain west and try to make the NCAA tournament. Same thing in track to win league and make it to the NCAA’s in track. 

Do you have any advice for teens in your field?

My advice is to always bet on yourself and believe in yourself. Be your own trendsetter. My entire life some people has always told me I should just pick one sport not two but years later my hard work has finally paid off and I’m going to go to college for not one but two sports I love. Stay strong you may experience hardships but you’ll persevere!

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