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4 Principles to Success in Running

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How To Heal Hot Spots

Ryan Hall Talks Taper

Tapering Doesn’t Equal Marshmellow Mode

• Keep up the intensity and maintain mental focus
• Minimize the load
• Keep strength training but with less weight
• Focus on quality rest and recovery

How do you Mentally Prepare? A tip from Meb

Race Day Mental Preparation

What counts is what you do when no one is watching.

• The training miles you put in.
• Giving your best effort at every workout.
• Being mentally tough during practice.
• Trusting in your consistent training, despite the ups and downs.

3 Foam Rolling Exercises for Runners

Foam Rolling Exercises

Give yourself a deep tissue massage. Roll around and feel for tight spots. Here are three great areas to target and break up the knots.

• Calves
• Hips
• IT

For each area, go up and down for 1-2 minutes. Hold the spot when you feel a knot.

Reverse Lunge

How To Do A Reverse Lunge

• Take a big step back
• Keep your knees behind your toes

Natural Running Drills: Jump Rope

Jump Rope for Runners

Jump roping has several benefits for runners:

• Strengthens your cardio vascular system
• Strengthens your ankles
• Helps with coordination
• Injury prevention
• Easy cross training workout when you’re short on time

When is the last time you grabbed a rope and jumped? Try it.

What’s In Your Fridge, Shalane Flanagan?

Shalane likes a variety in her fridge- quality protein, of course some ice cream and salty chips.

What is in your fridge?

Dr. Jack Daniels On Easy Running Versus Day Off

Is it better to run easy or take the day off?

There are several factors to consider. When deciding what is best for you, think about these two statements:

1. When you have a controversy in your mind, it is usually best to take the more conservative option.

2. If an easy 30-60min run would make you more tired, it is best to take the day off.

Dietary Fats are Critical to the Triathlete Diet