Running Science @runscienceza
Exercise science. Performance maximization. High-performance training. Athlete insight. runningscience.co.za Joined July 2016-
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What's more impressive - Kerr's Mile WR or Sawe's sub 2hrs? Personally I think Kerr - as it's been such a long-standing record that hasn't really been challenged. The marathon record has been broken many times recently and was even broken by 2 men in one race
3 easiest ways to improve an athlete's speed, form and efficiency: - strides - uphill strides - 10sec hill sprints I'd typically start with strides, then progress into hill strides and then finally add in hill sprints for high-level athletes
Dehydration makes carbs less effective. Cyclists who performed a time trial without adequate fluid intake (losing ~2.8% of body mass) had a 16% reduction in average carbohydrate oxidation rate vs. cyclists with adequate fluid intake.
Train, don't strain. Save your best efforts for racing.
This is of course super individual to each athlete and you have to experiment a bit! But I'm finding that the threshold work maintains their training rhythm while minimizes any fatigue post-workout. Especially if we drop a rep or two compared to a normal session
Taper-week workout for a short race (5km-21km): I've adjusted my approach on this recently - I used to like to include some low volume speed work pre-race, but I'm finding more and more that athletes are responding well to a controlled threshold session
One of the most impressive WR performances I've ever seen it terms of execution - I don't think Kerr left much room for improvement in terms of pacing! Whereas we often see WRs where time was maybe left on the table due to a non-perfect pacing strategy
Kerr was incredible consistent in splits. Over the final 900m every 100m split was between 13.67 and 13.88. Last 300 were all 13.71, 13.68, 13.67 I know he’s got pace lights. But to hold that without pacers for past 600 is insane. He also came through 1500 in 3:27.6
It's been a few years, but I'm re-igniting this account to share training thoughts and discuss new advances as they happen! Also going to be doing some regular Q&A - so feel free to reply with any interesting training questions that you may have!
We discuss our tips and tricks to make the most of your taper: youtu.be/V4uilrHu7D4
We go through our key tips for improving your run form: youtu.be/_S54wsgHvKY
We chased down our half marathon PBs last night, some footage up on Dylan’s YouTube: youtu.be/yiYrCjK5L3k
Snippets from our (Dylan & Jono’s) interval session this past week: youtu.be/KQV73JYF2po follow along on YouTube for future training videos and running discussions!
In our latest post, we discuss what road and trail runners can learn from each other, talking more specifically about: pacing, types of workouts, mentality, structure, technicality of training and strength training. runningscience.co.za/2020/05/28/roa…
Check out our latest post on fatigue! runningscience.co.za/2020/05/19/doe…
See our Instagram post for the caption -> instagram.com/p/B7OZsAZHK7e/…
Great progress from one of our athletes. On a side note, you may recognize this stretch of road from another certain recent performance!?
If you've ever considered individual coaching, take a look at a few testimonials from some of our clients. We strive to offer a service that is affordable, enjoyable and tailored to your specific needs. runningscience.co.za/coaching-testi…
In our latest post we discuss how to productively learn from elite athlete's training, and how avoid the shortcomings associated with copying their athlete's training. runningscience.co.za/2019/08/10/the…
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