29 Oct '14, 6am

New to running and wondering how to get fitter and faster? Check this out.

This workout will elevate your heart rate, boost your fitness and calorie burn, and keep you from falling into a rut with the same easy pace. “It makes running fun, ups the intensity, and recruits different muscle fibers,” says Paul. “It’s like adding spice to a recipe.” By getting used to what different paces feel like, you can get more benefits out of all your workouts going forward, whether you’re doing a recovery run or racing in your first 5-K. Why is that important? “If you’re aware of your running pace, you can control your effort based on the distance or the purpose of the workout or in the race,” says Paul. What’s more, it can help you stay injury-free. If you run the same pace all the time, you recruit the same muscle fibers, in the exact same way over and over. That, says Paul, sets the stage for many common overuse injuries, like runner’s knee and IT-band syndr...

Full article: http://www.runnersworld.com/the-starting-line/5-key-speed...

Tweets

Larisa Dannis was a recreational runner but she...

runnersworld.com 28 Oct '14, 3pm

Larisa Dannis, 27, averaged 7:11 per mile in winning the USA 50 Mile Road Championship on Saturday. She set the event reco...

National 50-Mile Champ Was Recreational Runner ...

runnersworld.com 28 Oct '14, 2pm

Larisa Dannis, 27, averaged 7:11 per mile in winning the USA 50 Mile Road Championship on Saturday. She set the event reco...

A first look at new running shoes for 2015:

runnersworld.com 29 Oct '14, 8am

Altra Superior 2.0 ($110) RW Brand Editor Warren Greene traveled to Salt Lake City for the Outdoor Retailer trade show thi...

Why getting a rival can help you run faster:

runnersworldonline.com.au 26 Oct '14, 7am

If you’ve done an out-of-town race and run slower than usual, it’s logical to attribute your subpar result to travel fatig...

Meb Still Loves New York

runnersworld.com 28 Oct '14, 3pm

He has an Olympic silver medal, the 2009 New York City Marathon title and, with his Boston Marathon win in April, a person...

"I’m still trying to get the best out of myself...

runnersworld.com 29 Oct '14, 1am

He has an Olympic silver medal, the 2009 New York City Marathon title and, with his Boston Marathon win in April, a person...

Fast workouts benefit every runner, so there's ...

runnersworld.com 21 Oct '14, 10am

Think you can skip speedwork, that it's just for seasoned runners with specific time goals? No such luck. Research suggest...

5 things to watch in the #TCSNYCmarathon men's ...

runnersworld.com 30 Oct '14, 2pm

2014 NYC Marathon Elite Men's Field Preview 2014 NYC Marathon Elite Men's Field Preview The New York City Marathon doesn’t...

Race week workouts to leave you primed for a PR:

runnersworld.com 27 Oct '14, 10am

"I like to be getting sharp with faster efforts and a little more rest," says Nedeau, who focused on the 1500m for a large...

5 Tips for Mother Runners: Runner Spotlight from @runwiki #Fitfluential #runchat

5 Tips for Mother Runners: Runner Spotlight fro...

runtothefinish.com 22 Oct '14, 5pm

I have been reading Lisa’s blog for a few years now, but to be honest she was one of many who I thought had great things t...

Build a better running engine:

runnersworld.com 26 Oct '14, 1pm

You don't build top speed by doing speed work. You build speed by trading in your clunker of a body for a new and improved...

How to Buy Running Shoes

runnersworld.com 25 Oct '14, 11pm

When you first start working out , it’s tempting to dust off the vaguely-athletic-looking shoes in your closet, but it’s n...

These race-week workouts will give you an edge.

runnersworld.com 21 Oct '14, 2am

I run sharpening workouts early in the week, running the harder session on Monday, the less taxing one on Wednesday. Racer...

Use these tips to know how fast (or slow) you a...

runnersworld.com 23 Oct '14, 2pm

How fast are you running? Ask yourself midrun–no peeking at your GPS!–and chances are, you'll get it wrong. Research shows...

Not sure you've recovered from a workout? Check...

runnersworld.com 25 Oct '14, 2am

How do you know if you are recovered after a race or workout? Sometimes I feel like I am fine, but then feel flat on my ne...