we all expect our smartphones and our cars to get a little better each year. to be a better version of you in 2018 than you were in 2017, you have to make it happen. we’ve assembled an international team of experts who will show you how to build a solid new running foundation after time off, incorporate cross-training into your routine to boost fitness and slash injury risk and clean up your diet. in fact, it just might be the best thing you can do now to set yourself up to run better. although you might think it would be wise to avoid fast running for the first several weeks, rosario recommends sprinkling in high-intensity work in small doses. just a bit faster than zone 1, this is an effort level that still allows you to speak in full sentences without losing your breath.
tailor these efforts to the distance or duration of the intervals you’re running. if you want to elevate your running in 2018 with better nutrition, you don’t have to “go on a diet.” you just need to take a systematic approach to building better habits. “you know a single run won’t make you fit because it’s the regular running on many days that makes you an athlete. if you take a week (or longer) to consistently work on improving one area of nutrition, it makes a more lasting impact than shooting for random different aims each day.” fear’s four-week diet cleanup plan focuses on four eating habits that are especially important for runners. make 2018 the year you put cross-training to work for you with one of these two cross-training plans for runners designed by tom craggs, a coach for runningwithus and the uk head coach for polar and medichecks. the advanced plan (shaded boxes) is, according to craggs, “for competitive runners who might be training five, six or even seven days a week but who struggle with niggles or injuries.” both plans use the same intensity scale presented on page 56 in connection with the running plan.
4-week plans for running, nutrition and cross-training. take your health, fitness and the 5 essential cross-training workouts all runners need. strength training. “distance runners get used to activating 1–2 times per week in off-season the impact and higher level of intensity make it harder to simply swap out a run on any given day. as a general rule, cross-training is meant to limit the impact on the body while also providing other ancillary benefits such as muscular strength and minimal recovery time., cross training workouts for runners, cross training workouts for runners, cross training for runners, cross training plan for employees, cross training exercises.
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