Broad Street Run Training: Do You Really Need to Cross Train?

For most of us, our time available to train for a race is limited by work, family and life’s more pressing issues. This can lead to either-or situations: “Should I run Friday or go to a cross-training spin class?”

You may recall a Broad Street Run training post from last year called “Why You Shouldn’t Skip Your Cross-Training Days.” In this post, I outlined four different types of cross-training activities: cardiovascular exercises, strength, flexibility (or what I call mobility) and drills. I included what they were, why you should do them and how to incorporate them. While I still recommend everyone should be cross training, not everyone should spend the same amount of time and focus on cross training. How much and what type of cross training you should be doing varies greatly depending on your experience level and goals.

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Broad Street Run Training: Follow These 2 Simple Rules to Become a Better Runner

At face value, running seems like a very simple sport. All you need is a pair of shoes and the will to exhaust yourself and that’s it: You’re a runner. At the beginning, getting better is pretty simple, right? Just keep running. For the most part, the more you run, the better you’ll become.

However, at some point, the novelty of being a beginner wears off and you may find yourself struggling to improve. Then you’ll probably spend hours upon hours searching the Internet for anything running related in hopes of finding the secret to becoming a better runner. But the Internet is a deep black hole full of running knowledge and fads, some good, and some bad. So let me save you the trouble: I’m sorry to say, there is no one secret to running.

There is no one magic workout, no one training plan that’s best, no one form fix that will suddenly make you faster. Instead, the secret to running lies in a few golden rules that all good coaches and smart athletes follow. Elite runners live and train by these rules. These aren’t fads, but time-tested guidelines proven to produce results.  Read more »

10 Weeks to a 10-Miler: Your Broad Street Run Training Plan

Photo by M. Edlow for VISIT PHILADELPHIA™

Photo by M. Edlow for VISIT PHILADELPHIA™

So, you got into the Broad Street Run — congrats! Now only 10 weeks of training stand between you and the finish line at the Navy Yard.

The average runner will invest over 72 hours pounding the pavement training for the Broad Street Run. While those 72 hours will greatly determine what the finish-line clock will read, there is perhaps one determinant of your success that most people ignore. It doesn’t include running, lifting weights or even getting off the couch, but rather a pen and paper.

Ready for it? You need to have a plan.

A successful race-training plan is well thought-out, written down and kept visible for you to see daily. And I hate to break it to you, but haphazardly running while increasing your mileage each week is not a plan.

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Marathon Training: Your Cheat Sheet to Prep for a Successful Race Day

My high school coach, Jim McCoach (Yes that was his name, Coach McCoach. No doubt he was born to be a coach) would always say right before a big race, “The work is in the bank guys. You can only hurt your chances now so don’t do anything stupid.”

Coach McCoach was spot on. There’s no last-minute cramming in running. Either you’ve put in the work or you haven’t. Now, it’s time to assess your fitness level and set a realistic goal. And if training has gone accordingly, its time to enjoy the benefits of all the months, weeks and hours of hard work you’ve put in preparing for the big day.

Your best chance to ensure success on race day is to continue with what has worked, resist the desire to do more and follow these tips.

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Marathon Training: The 3-Step Strategy to Mentally Prepare for Crushing 26.2 Miles

Hopefully, you’ve been training your body for tackling a marathon for a few months now. Now, it’s time to start thinking about how you’re going to mentally tackle the 26.2 miles. For most, your longest run throughout your training is probably in the 18- to-22-mile range, so right about now you might be thinking, “How in the world will I be able to run an additional four to eight miles?!”

Thinking about the race as three separate, smaller runs verses one long daunting 26.2-mile slog can help you mentally overcome the mileage. Here, how to break down the 26.2 miles into easier-to-digest bite-sized chunks.  Read more »

Very Important Question: Are You Eating Enough Carbs?

I’m going to state the obvious here, but running a marathon and half marathon are very different than running a 5K or 10K. I’m not talking about the difference in distance — I’m talking about the difference in nutrition needs. For the most part, nutrition isn’t a limiting factor to performance for the 5K and 10K, but once you get over two-hour mark in racing, nutrition plays a vital role in how well you perform.  Read more »

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