The experts have done the research and concluded that lifting slowly is the most effective way to lift weights in the gym if you want to get bigger or tone your muscles. In fact, they recommend the SuperSlow method, where the slower you go the better!
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Basic Core Strength
Many of us neglect our core abdominal muscles, and thats bad, because they stabilise our upper bodies, which not only allows us to sit more comfortably, but also helps us run better. So make sure you do these four basic exercises to strengthen your core. – By Chris Carmichael
Tempo Running Done Right
Tempo runs put you at your lactate-threshold pace, which trains your body to become better at buffering the lactic acid, thus increasing your ability to run faster or longer. So it makes sense to learn to hit and hold your lactate threshold pace on your next training run. By Ed Eyestone
Listen to Our Experts
The Runners World editors around the world have learned a few things about running over the years. Here’s a sampling of their accumulated wisdom, from making sure you lube up before a long run to learning how to spit on the run.
Speed Meets Distance
A lot of runners tend to do their distance and speed training separately, but bring the two together and you will see the benefits. Heres how to get distance and speed used to working together, so your running can benefit from both? Start by introducing them to each other.
Quantity Control
Runners often face the quantity-versus-quality conundrum: Do an extra 15km to hit a certain weekly mileage, or do a shorter interval session for a second hard workout that week? Well, you can run great on low mileage and less training sessions and even finish a marathon! – By Ed Eyestone
Balancing Act
The sport of running is my job. On its best days it’s a dream job; on its worst days it still beats any other career path. Even so, my workdays are filled with pressures and temptations not to run, so I have developed strategies for achieving a healthy mix of running, family and career. By Joe Henderson
Hard Workouts vs Overtraining
They say that what doesn’t kill us makes us stronger, but repeated hard training sessions without adequate recovery will send us into a physical and psychological tailspin. There’s a fine line between hard workouts and overtraining. Get it wrong and you suffer, get it right and you fly! – By Ed Eyestone
Run Trails The Right Way
Every type of trail offers unique challenges to a runner. Here are some of the more common trail surfaces, with tips on navigating them safely and effectively to enjoy your run more and avoid falling, or worse, an injury. By Martin Dugard
Perfect 30-minute Workouts
Everybody wants a fast and effective training formula to become fitter, faster runners, but can you achieve that with just three identical 30-minute workouts each week. Amby Burfoot strapped on his heart-rate monitor and his shoes to find out and came up with three great workouts too!
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