Dr. Jack Daniels’ Sample Treadmill Hill Workout

Hills are a great way to improve your speed/running economy. They serve the same purpose as 200m or 400m Reps but with added resistance. One downside of doing hill repeats outside is all the impact/stress from running easy back down the hill. A great way to avoid this and mix up your training is to try it on a treadmill.

Below is a sample treadmill hill repeat workout that Dr. Daniels loves prescribing for his athletes. Pictured above, you can see Ryan Hall in the middle of a similar workout from Jack!

Part 2, Race Kick: Strength Or Speed?

By Malindi Elmore

[Part 1 of “It’s All About The Kick” can be found here.]

Many track runners think they must possess raw speed to win with a kick. This is simply not true. Kicking is often a relative term, and can almost be explained better as who slows down the least. The faster the pace, the more likely this is true. Pedestrian or championship “sit and kick” races are their own category and stranger things have been known to happen, so for the sake of this argument, let’s assume that the majority of the race is at a pace appropriate for the quality of the field assembled. (In Part 3  of this series I’ll discuss “Shifting Gears” for championship race kicks).

Get Your Temperature Adjustment

It’s hot out! As runners we dread the heat and humidity, especially when it hinders our performance. Fortunately, Dr. Jack Daniels’ formulas for temperature adjustment can now be utilized in our VDOT O2 Running Calculator app. No longer should runners be overtraining in the heat or be frustrated by not hitting their goal splits!

Here’s how it works and we’ve embedded the calculator below so you can try it out. [If you’d like to embed the calculator on your site grab the code here]

Science on the Run: Drills, What Are They Good For?

Linking current research to running

By Nikki Reiter

It’s likely you’ve heard that running drills will improve your technique to make you a more efficient runner. Some coaches claim that running drills are effective by way of simulating individual running phases, seeking to correct technique. However, research has shown that the method of performing those classic ‘As, Bs and Cs’ do not mimic the same muscular activation patterns as in running.

Personally, I see a lot of value in performing drills that gets the athlete practicing quick feet, explosiveness and maintaining good posture. They’re also a great way to warm up for a speed workout after a light jog – along with strides they prepare the body for quick movement and increase dynamic range of motion that would not be achievable through static stretching.

It’s All About The Kick

By Malindi Elmore

This is one of my favorite videos of a race I won with a kick – a skill that I practiced through training, visualizing, and race strategy.

Let’s be honest, races are meant for winning! Yes, there are all sorts of other tangible goals a runner can have such as running personal bests, setting records, advancing through rounds, etc, but if you win every race the rest will fall into place. Unfortunately, I think many young runners sell themselves short of winning the race, and try to make their goals too complicated and too reliant on a very specific and narrow time goal.

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What Is The Purpose Of Training At 5k Race Pace?

“I’m not against it, but I have a hard time justifying the physiological benefits of running at 5k or 10k race pace. Now for an excellent runner 5k race pace is right around Interval pace.” – Coach Daniels

For instance, if you’re a 23-minute 5k runner your race pace is 7:24 and your Interval or VO2max training pace is 7:13 per mile. To learn more about how each training pace compares to your 5k and 10k race paces and the physiological purpose of Intervals use the VDOT Calculator.

For more training advice join Dr. Daniels at the next VDOT O2 Coaching Clinic at GU Energy Labs in Berkeley, CA on August 8th.

Science on the Run: Get Up and Glute!

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Linking current research to running

By Nikki Reiter

We all know we could work more on our glutes. But who actually commits to it? While I know its importance, I’ve easily lost motivation in my attempts at prehab for many self-proclaimed ‘good’ reasons – change in schedule, fatigue, sickness, or no longer being injured! A physio-runner-friend of mine even setup a three-week challenge, complete with filmed exercises posted on Facebook to make it convenient for her and her peers to stay on track. I think 90% of us failed to do the exercises every day.

Cross Training: But Does It Really Work For Running?

IMG_0142[Parts one, two and three of Malindi’s four-part series on “How To Become A Faster Runner Through Cross Training” can be found herehere and here.]

By Malindi Elmore

When I was a “pure runner” who supplemented cross training in times of injury or for the purposes of injury prevention, I was very skeptical of the benefits, and rightly so, because I was not doing it properly!

What I have tried to convey in my previous posts is that cross training should be approached as actual training. It should also be structured and goal-oriented, just like your running. Doing an easy 30-minute spin session with your heart rate barely above resting does not qualify as cross training; nor does going at a frantic heart-bursting intensity.

Science on the Run: Pesky Ankle or Knee Issues? Consider Your Midsole.

UntitledLinking current research to running

By Nikki Reiter

With all the different types of running shoes on the market, have you ever stopped to wonder whether a softer or harder shoe truly affects how you run? Do they prevent injuries? I’ve previously discussed the importance of perceived comfort when choosing a shoe. Here I present how the qualities of the shoe midsole can relate to injury potential.