Running For Weight Loss How to increase endurance

Bitten by the running bug? According to Matt Crowe, Managing Director of Sydney’s Odyssey Health Club & Spa, clocking a new ‘P.B.’ every time you hit the track isn’t putting your best foot forward. A qualified running coach, personal trainer and dedicated marathon enthusiast, here’s Crowe’s Top 10 Tips for improving endurance.

1. Running technique and economy

“The first thing every casual runner should do when they want to start running longer or [training] for a race is get a run analysis,” says Crowe. “See a running coach, running specialist physiotherapist or specialist podiatrist.”

2. The right running shoes

As well as technical advice, a run analysis includes ensuring you’re in the correct shoes, Crowe explains. “Dont wear race flats for long miles unless you have built up to minimalist [barefoot] running over years.”

3. Injury prevention

Progressing slowly is the key.

Crowe adds, “Increasing running endurance is very much about injury prevention as the miles on your feet increase.” 

4. Slow adaption

According to this Marathon Man, there’s wisdom in taking two steps forward, one step back:

“Increase your long run by 10 per cent each week for 2 weeks and every third week, drop it back to a base level,” he says. “So, if you run 10 km now, do 11 km in week 1, 12 km in week 2 and back to 10 km in week 3.”

5. Add a weights and cardio circuit

Crowe advises one a week, explaining, “If you can strengthen the whole body, in particular your core and glutes, you’ll improve your strength and general fitness, which translates to better economy and holding form when you fatigue.”

6. Recovery eating

What you eat immediately after exercise is key; there’s a critical half-hour optimal window to refuel your body.

 “Eat a simple carb and protein mix meal within 30 minutes,” Crowe stresses. “My favourite is a banana and berry smoothie with milk and yoghurt.”

7. Patience

“Enjoy the journey. If you do too much too soon, you will most likely get injured. Allow time for the body to adapt,” says Crowe.

8. One increase at a time

“Don’t dramatically increase the speed of your interval training reps and also run your longest run on the same week,” Crowe advises.

9. Vary your running surface

Improving endurance always returns to injury prevention. To minimise impact, Crowe says, “Try to run about half of your long run on grass, trail or tracks if possible.” 

10. Run to the power of three

Crowe advises a three-pronged combination of long, interval and tempo (or ‘steady pace’ – ideally about 10-20 seconds slower per km than your 10-km race pace) runs each week, being careful to control yourself. He stresses, “Long runs must be considerably slower than your potential speed.”

Source: http://www.bodyandsoul.com.au/fitness/running/how+to+increase+endurance,31775

Running For Weight Loss 10 tips to get you up and running in the morning

Exercising early is beneficial, but if you’re not a morning person, motivation can prove elusive. We asked Matt Crowe, Managing Director of Sydney’s Odyssey Health Club & Spa and a qualified running coach, personal trainer and dedicated marathon enthusiast, for his top 10 tips to get you running soon after you rise.

The 5-minute rule

Whenever you feel reluctant or tired, make a deal with yourself: just do 5 minutes.

“If I don’t feel better [after 5 minutes], I will just walk or go home,” he says.

Chances are you’ll keep going, but it’s not the end of the world if you don’t – there’s always tomorrow. 

Find a buddy or join a running group

“You’ll find a million excuses if it’s just you,” warns Crowe.

Lifelong friendships are born and romance sometimes blossoms in these groups, so the impact can be life changing as well as fitness enhancing.

Have a goal or race in mind

“You need a reason to get up every day,” says Crowe. 

Fun runs are great and happen regularly all around Australia and the world.

Follow a program

“This is so beneficial because it’s your blueprint to success,” explains Crowe.

Sometimes just having a plan in place is enough to get you going, because you can see what you need to do on any given day. 

Sleep

No surprises here. 

“You do need sufficient rest,” says Crowe. “7.5 hours a night is about optimal.”

Moderate alcohol

“No alcohol? Well, I’m not so big on that one,” admits Crowe. 

He suggests no more than two drinks the night before is fine for running the next day, before adding,  “That said, the bigger the night you’ve had, the sooner I want to get you out running.”

Raise money for charity

Committing to fundraising fitness groups like Can Too can be great motivation: it’s bigger than you now; you’re running for a cause.

Says Crowe, “I fully endorse these running groups because [they] get people out there doing it – often people who might not otherwise.”

Embrace variety

Go away for running weekends and regularly change your running route from home; variety is critical for maintaining interest for most people.

“We try and mix it up and rarely do the same run twice, because people get bored,” agrees Crowe. 

Explore the trail networks nearest where you live – you might be surprised.

Play music

If you’re struggling, try putting your headphones on at home – just hearing your favourite running beats will help get you out the door.

Treat yourself

“It’s important to have reward mechanisms,” agrees Crowe. “Say, ‘If I can do all these runs in 6 weeks, I’ll...’” 

If 6 weeks is your idea of eternity, dangle smaller carrots along the way.

Source: http://www.bodyandsoul.com.au/fitness/running/10+tips+to+get+you+up+and+running+in+the+morning,32033