Hal Higdon: A Year of Tips--2019

A Year of Tips: 2019: This is not a training program, but rather 52 weeks of daily tips. Each morning, I will send a motivational message to you by email. Check the Plan Preview for an example of what you'll receive. You can sign up for these tips any time of the year. Just select the proper start date, and I'll be with you for inspiration the next 52 weeks.

For more information on training, visit my Web site: halhigdon.com.

Sample Day -2

Do you like to cross-train? Not all runners do, particularly the more experienced runners who think it may get in the way of what they love to do best: run. But for many of us, cross-training is a handy way of getting an aerobic buzz on days when running more miles might lead to injury.

Sample Day -1

Exercise scientists like to use the term economy when they describe fast runners. You've seen economical runners; they skim over the ground and seem to waste little energy as they fly past you at a speed you can barely imagine.

Sample Day 0

It takes a a high degree of endurance to succeed as a long distance runner. Fortunately, endurance is a skill that responds to intelligent training. The best way to increase endurance is to increase volume.

Sample Day 1

Strength training is good for runners, but what do you do? You could do push-ups or pull-ups, use free weights, or work out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.

Sample Day 2

Training too hard can drain energy. Even though you get through your daily workouts and complete the miles prescribed in your training program, you may feel fatigued both before and after workouts. You may also need more sleep, yet at the same time you will have trouble getting to sleep. To conserve energy, choose a sensible training program, eat a diet with plenty of carbohydrates, and get to bed early each night.

Sample Day 3

Whether you train or race on flat or hilly courses, you still need to condition your legs for the stress of running. Days when you run easy would be good days to do some stretching and strength training. Do a total body workout.

Sample Day 322

Pick courses that are suitable for your training. The easiest approach may be to simply head out your front door, run for a period of time, then turn around, and run back.

Hal Higdon
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Hal Higdon Communications

Hal Higdon is a Contributing Editor for Runner's World, that magazine's longest lasting writer, Hal's having contributed an article to RW's second issue in 1966. He also is the author of more than three dozen books, including Marathon: The Utimate Training Guide and the recently published Hal Higdon's Half Marathon Training and Run Fast (3rd edition).