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Pocketmags Digital Magazines

SPRING FORWARD

AN ARSENAL OF NEW SCIENCE, COACHING TRICKS AND ENERGISING TIPS DESIGNED TO BOOST YOUR RUNNING PERFORMANCE FOR THE SEASON AHEAD

Lighter nights, warmer days, intermittent downpours, yep spring is here and with this particular new season comes new goals and – thanks to our round-up of science and soothsayers – some new thinking on how to raise your running game.

“Spring time means being able to get outside for longer, more enjoyable runs, starting new goals, shedding any winter excess and taking your running to another level,” says Rory Coleman, ultrarunner, coach and author of A Rebel & A Runner. “Runners of all standards should take advantage of the longer days to do longer runs – doing so will strengthen muscles and tendons and build stamina.”

1. RESISTANCE IS FERTILE

Adding resistance training to your running routine – using your bodyweight or dumbbells – can improve running strength and economy, according to studies published in the journal Medicine & Science in Sports & Exercise. “For novice runners especially, strength and conditioning is important to prevent injury and address weaknesses while also offloading muscles that get worked hard when running: quads, hamstrings, calves,” says Steve Mellor, specialist trainer with Freedom2Train. In the recent study athletes given drills including pull-ups, squats, bench presses and deadlifts scored higher in tests of peak speed and running economy than runners who shunned strength training. The trick is to do the weights before the run. A follow-up study in the Journal of Strength & Conditioning Research found doing them the other way round had a negative impact.

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About Men's Running

Haruki Murakami, author of ‘What I talk about when I talk about running’ has an apposite quote for describing our sport: “Pain is inevitable. Suffering is optional.” I’ve thought a lot about this quote over the years - and it’s taken me just as long to understand what he’s trying to say. My personal take on it is that we all know that running hurts, it’s just how we channel that pain and deal with it mentally that makes the difference. Over the years, Men’s Running has delivered hundreds of articles about how to train to make the pain as painless as possible. We’ve talked to experts about how to train intelligently for every distance and brought you training plans to nail PBs from 5K to a marathon. We’ve rounded up the best of these and brought them to you in one guide so that you can simply run faster. And, remember, suffering is optional!