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The top 4 tapering mistakes runners make, and how to avoid them
Running coach Jenny Hadfield tells you how to combat taper fear and master the art of winding down for race day BY JENNY HADFIELD Every runner will know, tapering is anything but easy. This is likely...
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Your guide to carb loading on marathon week
Get your pre-race fuelling correct to avoid hitting the wall. BY THE RUNNER’S WORLD EDITORS Carbohydrate loading, commonly known as carb-loading is an important nutrition strategy used by endurance...
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Should Runners Always Avoid Ultraprocessed Foods?
What to know about the pros and cons of these products, specifically for athletes. BY STACEY FREED Trevor Raab Sports dietitians have recommended runners pregame a workout, long run, or race by eating...
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The Easy-day Pace
In May 2014, Sally Kipyego, a 2012 Olympic silver medalist in the 10,000m, sped to a 30:42.26 win at Stanford’s Payton Jordan Invitational – a pace that works out to 3:05 per kilometre. Achieving that...
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The Easy-Day Pace
Are you running your easy KMs too fast – or too slow? In May 2014, Sally Kipyego, a 2012 Olympic silver medalist in the 10,000m, sped to a 30:42.26 win at Stanford’s Payton Jordan Invitational – a pace...
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Can this workout predict your half-marathon time?
The newly coined “Fultzy 400s” session is designed to give you an insight into your half-marathon potential. But does it work? BY RICK PEARSON Matt Lincoln//Getty Images You might well be familiar...
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How to Reverse Taper to Build Your Mileage Back Up
Two run coaches offer details for between-race training. PUBLISHED: MAY 18, 2024 Matt Nager While training for a half marathon or marathon is anything but easy, following a well-designed program is...
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How experienced half-marathoners can boost their training
Bring in more race-pace and lactate threshold training to run your fastest half yet. BY SAM MURPHY As an experienced runner, you’ve already notched a few halves and are comfortable with the distance –...
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Race day dos and don’ts
Ensure race day goes smoothly, with our guide of what to do (and not do!) when you hit that start line. BY CLAIRE CHAMBERLAIN Mitch Diamond / Getty You’ve found your perfect event, followed your...
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Can Your Garmin Watch Replace a Coach?
I followed my watch’s daily workout recommendations to train for a marathon. Here’s how it went. BY JEFF DENGATE Artificial intelligence continues to rapidly creep into seemingly every facet of our...
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These Gold Medalists Just *Walked* 3:44-Minute Kilometres at the Olympics
In the 20K race walk, the men’s winner walked an average pace of 3:57 per kilometre, and the women’s winner averaged 4:18. BY THEO KAHLER VCG//Getty Images On Thursday morning, the first event of...
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Everything you need to know about the UTMB
The world’s most fabled and fiercely contested ultramarathon, the UTMB attracts thousands of stout-hearted trail runners to its start line in Chamonix every year. By Rachel Boswell and Duncan Craig...
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Magical men’s win and historic women’s course record light up the 2024 UTMB
Full-time engineer Vincent Bouillard surged to victory in the men’s race, while ultramarathon runner Katie Schide became the fastest-ever woman to complete the grueling 170 kilometre loop....
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Flex Your Ankles for Speed
Use these three simple exercises to pick up the pace on your next workout. The need for speed is a small flame that burns deep within all runners, regardless of ability or pace. And while there are...
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How to Improve Leg Turnover to Run Faster
A close relative to cadence, experts break down one of Cole Hocker’s go-to gold-medal moves. By Caitlin Carlson Andy Cheung//Getty Images With three laps to go in the men’s 1500-meter race at the...
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7 Tips to Avoid Going Out Too Fast in a Race
Learning to pace yourself at the start will keep you from fading in the later kilometres of your race. Joe Westwood Chances are you’ve made the same mistake of going out too fast in a race like the...
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How to Break 2 Hours in the Half Marathon
Smash your PR goals with these tips from running coaches and real runners. By Caitlin Carlson Bryan Bedder//Getty Images Jessie Zapo finished her first half marathon—in 2006 in the NYRR New York City...
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How to Break 4 Hours in the Marathon
Coaches, along with real runners, offer their best advice for breaking down this time barrier. By Caitlin Carlson Michael Reaves//Getty Images I broke four hours in the Chicago Marathon in 2014. (I...
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6-week Beginner 5K Training Plan
A basic 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks Short and snappy, 5K races are the perfect distance for...
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The Best Spring Marathons, from Canberra to Tokyo
If you’re goal is to run 42.2 kilometres next year, then you’ll want to peruse our top picks for this spring. By Matthew Huff CANBERRA MARATHON If you have your heart set on running a spring marathon,...
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