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Digital Subscriptions > Men's Running > Sep-17 > A TO Z OF RUNNING

A TO Z OF RUNNING

An alphabet of 26 essential tips to boost performance, improve technique and help you become a better runner

ALPHABET OF RUNNING

ANAEROBIC TRAINING

It’s the science behind sprinting success. Anaerobic exercises are short, highintensity workouts where your body’s demand for oxygen exceeds energy supply – so it relies on energy stored in the muscles and uses them at a high intensity for a short period. (Unlike aerobic exercise, it’s not dependent on oxygen from breathing the air). Anaerobic sessions help develop cardio-respiratory fitness and build muscle.

Try this four-minute (one set) Tabata Protocol for high-intensity interval training: 20 seconds of a very high-intensity exercise (burpees, bike sprints etc) 10 seconds of rest

BREATHING

“You are supposed to get out of breath,” insists Julian Goater, former elite runner, coach and author of The Art of Running Faster (Human Kinetics). In order to master the art of effective breathing Goater suggests that from time to time, on steady runs, try challenging your breathing pattern. “Try sticking to four steps (breathe in), four steps (out). And on your harder efforts try three in, three out.”

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About Men's Running

Nothing ventured, nothing gained. A phrase, I’m sure, that can be applied to you and your running journey. At some point – many years ago or perhaps very recently – you decided to lace up your trainers for the very first time, step foot out the door, and go for a run. Whether it was for a school sports day, a New Year’s resolution or simple curiosity, you stepped out of your comfort zone and, presumably, liked what you discovered. This issue is all about pushing boundaries and stepping out – like that very first run – into the unknown. For Adharanand Finn, author of Running with the Kenyans, that meant a trip to California for his first ever ultramarathon: the Miwok 100K. Head to page 42 to find out how steel cups and flat Coke fit into his lessons learned from going ultra. At the sharper end of the field, the pros, too, have been attempting to step (really, really quickly) into the unknown – specifically, by trying to run a marathon in a frankly ridiculous sub-two-hour time. Nike’s recent, high-profile Breaking2 attempt saw Eliud Kipchoge fall agonisingly short with a time of 2:00:25, but what can we mortal runners learn from the event? Turn to page 48 to see how you, too, can maximise performance by echoing the project’s meticulous attention to detail – if not the millions of pounds of funding. Of course, inspiring stories, cutting-edge kit, training tips and nutrition advice also feature, in an issue made with motivation in mind.
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