27 Jun '12, 11am

Love to race? Use competitions to forge your fitness. Here's how: #runningtips

After giving birth last September, Olympian Kara Goucher literally raced herself back into shape in preparation for the Boston Marathon . Seven months after becoming a mother, she ran 2:24:52 in Beantown—a PR by more than a minute—good enough for fifth place. We all occasionally find ourselves at less than 100 percent with a big race on the horizon. Racing in shorter events beforehand can get us into fighting shape. Here's how to get fit from the gun. START SHORT At first, race 5-Ks and 10-Ks to work on your speed. The shorter the race, the faster the pace. You'll be working at a higher percentage of your velocity VO2 max pace, which will improve your fitness quicker than running at slower speeds. As you get stronger, progress to longer events. BE REALISTIC Don't expect a victory or a PR in your fitness-building races. The purpose of these events is to reveal where you're ...

Full article: http://www.runnersworld.com/article/1,7120,s6-238-244--14...

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