30 Jul '15, 11am

Incorporate running paces between easy and hard into your weekly routine:

Middle-ground runs also benefit your brain. These workouts help you understand how different paces feel, putting you more in tune with your abilities (and limits), Clayton says. They also build mental endurance and toughness, an asset whenever you're pushing yourself to go longer or faster than you've gone before. With all these perks, it's wise to spend some time running between easy and all-out. Here are a few ways to do it. Lactate-Threshold Run What It Is: A workout at the pace at which your body produces and clears lactate (a metabolic by-product of exercise) at a close-to-equal rate. Many runners erroneously blame lactate, a substance the body clears fairly quickly, for postrun soreness, says Alicia Shay, a Flagstaff, Arizona-based runner for the Nike Elite Trail Team, coach for the Run SMART Project, and coach and nutrition consultant for Hypo2 Sport Performance Cen...

Full article: http://www.runnersworld.com/running-tips/tempo-runs-incre...

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