This workout can be done at home whenever it’s convenient. Do on set of each exercise for about 10 minutes. Use either reps (e.g., 10-20 reps) or time (e.g., 30 seconds per set). Add/subtract reps or time as needed to keep it challenging. Add a second or third set, if…
You can put together these exercises as a workout that can be done at home whenever it’s convenient. Do one set of each exercise; for a full circuit of about 10 minutes. Use either reps (e.g., 10-20 reps) or time (e.g., 30 seconds per set). Add/subtract reps or time as…
Here are two versions of a functional core workout that can be done in as little as 10 minutes (performing the sequence once through) or expanded to 30 minutes (repeating the sequence three times). Begin with the four exercises in the introductory level workout; then gradually work towards the two…
With three disciplines and additional pre-race logistics, race morning at a triathlon looks a bit different than at a single sport event. But the warmup still plays an important role in injury prevention and preparing the body for the rigors of the race. The same general rule of thumb discussed…
You’ve put in the training and now you’re ready to toe the starting line for that running event. But one last question remains in your mind: how long should my warmup be? This is an excellent question that rightly assumes that some sort of warmup will be important to getting…
After you’ve finished the main workout, a proper warmdown facilitates recovery from the work you’ve done. Warm down with 10-20 minutes of activity in the easy zone, followed by 10-20 minutes of stretching or mobility work. Static Stretching Do these stretches after your workout, or at the end of the…
Runners who regularly incorporate drills into their training are better able to recruit muscles needed for the task, leaving them less injury-prone. And when the going gets tough, they are more efficient than the runner who doesn’t work on proper form. Given that an improvement to running economy can be…
A proper warmup ensures your body and muscles are ready for the main workout. The higher the intensity of the main workout, the longer the warmup needs to be. A proper warmup typically includes some mobility work or dynamic stretching, 10-20 minutes of activity in the easy zone, and (for…
Integrate mental skills training directly into your physical workouts. Each mental skills prompt below includes a suggestion for how to match it to a particular workout type. Mix and match to tailor to your unique circumstances. For more guidance on mental skills training, see the “Guide to Goal Setting &…
Each type of workout has a particular purpose — that is, it targets a particular training effect. You will find a general description of the workout type below along with information about the parameters that can be adjusted. Adjust the workouts within the parameters provided to tailor to your unique…