Acute intervention studies have shown that increasing vertical oscillation leads to an increase in V̇O2 95,96. Moreover, studies reported that a rear foot strike imposed higher biomechanical loads on overall ground impact and knee and patellofemoral joints, whereas a forefoot strike imposed higher biomechanical loads on the ankle joint and Achilles tendon . Stride length and stride frequency may also affect how far ahead of the body the foot strikes the ground. In triathlons, each discipline has a negative impact on the amount of energy available for the next discipline . Just enter your details into the McMillan Running Pace Calculator and voila all of your paces are presented in one easy table. The McMillan Running Pace Calculator is the world’s #1 run pace calculator as awarded by Outside Magazine. Whether you are escaping winter weather or the heat and humidity of summer, you'll love these indoor workouts. Qualifying for the Boston Marathon is the Holy Grail for many runners. You'll toe the line at your goal race feeling fit and ready to hit your time. Race predictions, running paces, and more. Can pilates benefit runners and help with strength and flexibility? For short and long-term gains, we’ve built as much aerobic work into your training plan as possible through long runs, targeting the right easy paces and ongoing threshold work. But by the end of the training cycle, your aerobic development, speed and threshold are at maximum level simultaneously. From "healthy" high-fiber snacks to the hidden dangers in your favorite energy bar, the wrong food can turn an easy jog into a digestive nightmare. Supplements can be a valuable addition to a runner’s routine, helping to prevent deficiencies, boost energy levels, and aid in recovery. It’s designed to support mitochondrial health and cellular energy, key factors in post-run recovery. When younger, the Endurance Monster gravitated to events that were more about steady effort (think cycling, swimming or other "endurance" sports) rather than short, fast burst. Short races like 5Ks also leave him exhausted and sore. VO2max Pace (vVO2) is the pace where you achieve your highest oxygen utilization. To run your goal time, you need to practice your goal pace. After you've completed your race, use the set below the next time you have a race. Use the average Lactate Threshold pace power as your Critical/rFTPw value in the Power Zone Calculator above. Post-run, note your average power for the minutes at Lactate Threshold pace. Strength is the expression of task-specific maximal force in a muscle or group of muscles and can be measured in several ways.Use this set of workouts for your next race.Compatibility with your current running shoes is essential; look for sets described as suitable for most running shoes to avoid fit issues.It is well-accepted that at least a certain amount of resistance exercise (RE) is recommended for most endurance athletes.However, according to available evidence, performing RE on a vibrating platform has no particular contribution to improving running economy compared to RE alone .For short and long-term gains, we’ve built as much aerobic work into your training plan as possible through long runs, targeting the right easy paces and ongoing threshold work.Stride length and stride frequency may also affect how far ahead of the body the foot strikes the ground.In a systematic review of five articles , it was reported that both plyometric training and heavy weight RE improved running economy by ~5%. The Vellibring set includes 120 pieces of 1/4 inch spikes, a spike wrench, and a plastic storage box for organized maintenance. While smaller in spike count, it can serve as a compact supplement to larger kits for athletes who prefer modular replacements and organized storage. EcoSpikes provides flat stainless steel spike blanks with covers to protect threaded holes, and includes 14 spikes. Best Nitric Oxide Pre-Workout Supplement - Legion Pulse Pre-Workout Of the big three lifts, it is arguable that the deadlift would be the most consistent between studies, however it is rarely measured. Which of these measures is most important to you will depend largely on the ‘why’ you are measuring strength... Even in terms of reporting, some research will report absolute values whilst others will report relative to bodyweight. Strength is the expression of task-specific maximal force in a muscle or group of muscles and can be measured in several ways. In relation to this article, neuromuscular properties such as muscle strength, elastic energy utilization, eccentric power, and leg muscle stiffness are of primary interest . In addition, several anthropometric characteristics such as height, limb dimensions, and body composition have been suggested to influence running economy . Simply put, at a given speed, a runner with a better running economy consumes less oxygen compared to a runner with a lower running economy . Of course, nitric oxide powder and pills do more than just pump you up—as we've established—they've also been shown to possibly help with energy levels, prolonged endurance, and faster recovery, depending on the formula. How Do Nitric Oxide Supplements Work? It does, and sprinters use these speed workouts too. Below you will find a list of a few 1600m speed workouts that will help improve maximum velocity and efficiency. 800m/800m/800m @ “mile race pace” with full recovery (could be 20-30min) Fitness Standards RE seems to be a promising tool to improve running economy and potentially for strengthening the weakened muscles that cause altered biomechanics and, by extension, increased injury risk.If we are going to make training decisions based on scores from the fitness test, we should understand how well informed those decisions are likely to be.In conclusion, RE for lower extremities may be beneficial for improving joint kinematics during running, but the impact on overall running technique is questionable, and more research is needed.We love sharing professional insights, heartening stories, and up-to-date trends to keep your running journey exciting and fulfilling.However, this was not true for the functional training consisting of exercises such as step-ups, balance board exercises, and one- and two-leg jumps.Although more typical for team sports and related to sprinting 132,133, hamstring injuries also occur in distance runners .Additionally, creatine nitrate (NO3-T) is another patented ingredient that has been shown to work as a nitrous oxide booster that can contribute to muscle pumps.(6)Proper pacing is critical to getting the most from yourself on race day.Some athletes and gym-goers take this formula one step further by adding the best nitric oxide supplements to their routine, which may help increase blood flow and transport oxygen and nutrients to the muscles.(1) Transparent Labs supplements can often be more expensive due to their premium ingredients, but this pre-workout breaks down to only $0.66 per serving. Transparent Labs Stim-Booster uses 800 milligrams of stimulant-free nooLVL®, a patented combination of arginine and silicon, which may help increase nitric oxide production and blood flow. Women want to feel that high-octane weightlifting pump too, so when looking for a quality, female-friendly nitric oxide supplement, you can’t go wrong with Transparent Labs Stim-Booster. Cellular 4G LTE Outdoor Antenna Log Periodic Cell Phone Booster Long Range Wifi 5km Directional Yagi SMA Antenna One study found increased cycling economy after endurance training; however, running economy was only improved with an addition of heavy weight RE. Burt et al. measured the impact of exercise-induced muscle damage after performing 100 squats (10 sets of 10 repetitions at 80% of body mass) on the submaximal running performance of recreational athletes. Elevated V̇O2 and post-workout energy expenditure indicated that strength and plyometric training reduced running economy at moderate running intensities; however, this negative effect disappeared in less than 24 h, which was also observed in a previous study . Systematic reviews to date have generally shown that RE improves running economy ; however, most of the recent reviews focused only on the effects of strength training in highly trained runners , such as concurrent heavy weight and explosive training . The evidence robustly shows that lower limb RE is effective for improving running economy and performance, with a combination of strength and plyometric training being recommended to improve RE. The spikes are designed to fit most track shoes, improving running balance, traction, and speed while maintaining track safety and integrity. Best Nitric Oxide Pill - Transparent Labs Nitric Oxide The more you can develop and target the system, the faster you’ll be on race day. Race-specific training takes place the 6th or 8th week after the general phase – the time really depending on your fitness level. This positions you perfectly to move into the race-specific phase. The storage solution helps keep spikes organized between sessions, reducing downtime before workouts or competitions. The spikes are constructed from high-quality stainless steel, offering durability, rust resistance, and compatibility with most running shoes. Made from high-grade stainless steel, these spikes offer rustproof durability and a pyramid design for improved traction. On the other hand, some of the literature reports that optimal stride length could be 3% shorter than preferred stride length for improving running economy 90,91. Several biomechanical factors were raised in the literature that may affect running economy. As it currently stands, it seems that this method is inferior for improving running economy in comparison to RE. Energy expenditure levels during running are maintained even after a 2-week period without training . They are versatile enough for track and cross country surfaces, offering balanced grip for middle-distance running. Longer spikes (3/8 inch) offer enhanced traction on rough or cross country tracks but may be less suitable on synthetic surfaces. The 1/4 inch spikes are generally preferred for track surfaces as they provide sufficient grip without damaging the track. Although a spike wrench is not included, these sturdy, durable spikes are compatible with most standard track shoes. Constructed of rust and corrosion-resistant high-quality stainless steel, these spikes improve traction, balance, and flexibility during sprints and distance events. JULMELON 120PCS 1/4 Inch Stainless Steel Track Spikes Muscle stiffness is defined as the ability of a system to resist deformation and is calculated as the ratio of the force produced to the change in muscle length. Reactive strength is the ability of the musculoskeletal system to produce a large force with concentric contraction immediately after rapid eccentric contraction, also known as eccentric–concentric contraction or the stretch–shortening cycle (SSC) . Lower limb RE may help reduce running-related injury risk, but further evidence is needed. Lower limb RE may change some aspects of joint kinematics during running; however, the evidence regarding the effects on kinetics is limited. Isometric training is also emerging as a possible alternative to implement during periods of high overall training load. Providing real human coaching along with world-class training. Coach Greg has helped more than 20,000 runners qualify for the Boston Marathon. Greg McMillan is the founder and head coach of McMillan Training and the creator of the McMillan pace calculator. Whether you’re looking for a mile calculator or marathon pace calculator, the McMillan Running Pace Calculator does it all. You can calculate your training heart rate zones and even print out your calculator results. The 1600m race is a fast paced endurance race like the 800m but has a little more aerobic requirements since the 1600m is more aerobic than the 800m. The 1600m race is a fast paced endurance race that is around 70% aerobic and 30% anaerobic. The 1600m race is a fast paced endurance race that is roughly around 70% aerobic and 30% anaerobic. Lower limb RE may be beneficial for improving joint kinematics during running; however, biofeedback training is probably more effective for altering overall running biomechanics. The evidence consistently shows that lower limb RE is effective for improving running economy. The included spike wrench simplifies installation and replacement, keeping training interruptions minimal. The kit supports athletic tracks, field surfaces, and cross-country courses, making it a flexible option for athletes who train across formats. The pyramid design aims to improve balance, traction, and speed across track and cross-country conditions. This set includes 80 spikes with a spike wrench and an included storage box for convenient organization. They recorded a significant increase in V̇O2, minute ventilation and blood lactate during submaximal running, as well as decreased maximum torque in hip extensors and lower vertical jump height 24–48 h post-training. Later, the same research group reported that after 48 h, post-exercise muscle damage indicators were significantly changed, while running economy (assessed at 70% VO2max) remained unchanged . Paschalis et al. analyzed the effect of eccentric exercise on indirect indicators of muscle damage (delayed onset of muscle soreness, range of motion, and isometric force) and running economy. A meta-analysis found that a short-term interruption of resistance training reduces muscle strength, while the magnitude of the effect varies according to the type of training, age, and duration of the interruption . Five studies included in a recent systematic review reported a positive effect of strength training on running economy in highly trained endurance runners. An older systematic review supports these findings with improved running economy (+8%) in elite long-distance runners after explosive strength training. Marcello et al. examined the acute effects of a combination of strength and plyometric training on running economy in endurance runners. Further research is urgently needed to reveal possible differences in adaptations to RE between male and female runners. However, there were inconsistencies in improvements among athletes, which might be a consequence of different characteristics of the applied RE. As mentioned before, the action of stretching, which is immediately followed by muscle contraction, has been termed as the stretch–shortening cycle (SSC). We believe that this paper will outline specific gaps in the literature and also help coaches and clinicians who work with runners to design RE programs for specific purposes and goals. This occurrence is known as beeturia and is mostly harmless, lasting around 48 hours, but may also indicate an iron deficiency.(17) If you're at all concerned about using nitric oxide supplements, consult your primary physician. In addition to the ingredients listed above, nitric oxide supplements may contain pine bark extract, black pepper extract, beta-alanine, caffeine, and food-based ingredients like pomegranate, red spinach, and green leafy vegetables. Most nitric oxide supplements in pill or capsule form require three to four pills to reach the maximum dosage. Head to the Training Paces feature in the Mcmillan Running Calculator and find your Lactate Threshold pace. Proper pacing is critical to getting the most from yourself on race day. Use these predicted race times to plan your race strategy. In a systematic review of five articles , it was reported that both plyometric training and heavy weight RE improved running economy by ~5%. Several studies have also investigated the effects of plyometric training on running economy. Li et al. studied the impact of complex training, which included maximum strength training and plyometric training, on running economy and came to the same conclusion. Based on their review of the literature, simultaneously training for strength and endurance compromises the development of muscle strength (as compared to using only RE). Li et al. studied the relationship between the neuromuscular properties of the lower extremities and running economy at three different speeds (12, 14, and 16 km/h). Moreover, a poor dynamic alignment pattern of hip adduction and internal rotation, knee abduction, tibial internal rotation, and foot pronation during running may lead to injury 99,100. Furthermore, one of the reasons for the occurrence of overuse injuries is suboptimal running technique, resulting in poor lower limb kinematics 29,33, which results in the uneven distribution of forces between body segments. When designing RE programs, running technique should be taken into account in order to implement exercises that target specific muscles and tissues to prepare them for running loads. In running techniques with longer stride length and lower stride frequency, the foot strikes the ground far ahead of the body, with the first ground contact through the heels. Although there seems to be some merit in attempts to optimize stride frequency, such approaches are questionable for runners who have likely achieved optimal stride frequency through years of training. In sum, practitioners must keep the acute effects of RE in mind when designing RE programs for runners. The training consisted of 12 × 10 repetitions of maximal voluntary contractions by each leg. While this research was conducted on a very small sample and should be interpreted with caution, the results indicate that the incorporation of RE should be emphasized in the pre-competition phase, with a possible detraining or cessation of RE before the competition. The reutilization of elastic energy is a mechanism that can substantially reduce energy consumption during running . Running economy is defined as the amount of oxygen consumed (V̇O2) at a given submaximal running speed and is expressed in mL/kg−1/min−1 . In this paper, we focus on the evidence regarding the effects of RE for endurance runners. Today, it is well-accepted that at least a certain amount of RE is recommended for most endurance athletes. The utility of resistance exercise (RE) for endurance athletes has been a matter of debate among sport scientists for a long time. Claim a refund if your order doesn't ship, is missing, or arrives with product issues Throughout the course of his academic studies Paul has covered many areas related to sport science, including nutritional biochemistry, physiology, psychology, elements of physiotherapy and nutrition and exercise programming. Therefore, we need to understand how long a test takes to perform, and if it is a viable option for multiple athletes. Working with an individual is going to give you more time to test than in a team setting (although this might not always be the case depending on the level of support, budget and importance a coach/manager/performance director places on fitness tests). Again though, this is likely to be governed largely by the other ‘considerations’, especially time and resources when working with large groups of athletes. Critical Velocity Pace (CV) is a pace some runners and coaches use to boost the lactate threshold and practice controlled fast running. I would say that running more miles, easy, with a little bit of speed workout, and working on the speed endurance is the answer that you’re looking for here. Race-specific training means training to the specific physiological demands of your race distance. During the SSC, the muscle works as a spring and is able to produce more force in the concentric action (compared to concentric movement alone), which is crucial for running economy . A recent systematic review showed improvements of running economy without changes in V̇O2max and blood lactate concentration in pre-trained athletes after RE intervention . Although we primarily searched for randomized controlled trials and other experimental study types (i.e., assessing the effects of RE on running economy, running biomechanics, and injury-risk), we also included cross-sectional studies into the narrative where appropriate. On the other hand, it seems that if muscle stiffness is preserved after stretching intervention, running economy is not affected . If you're using a nitric oxide booster for a muscle pump when working out, the best time to take this supplement is about 30 to 60 minutes before your training session.Interestingly, Turner et al. reported that moderately trained endurance runners improved running economy after 6 weeks of plyometric training; however, there was no improvement in vertical jump performance.The set includes a reliable spike wrench, easing spike installation and removal.You'll toe the line at your goal race feeling fit and ready to hit your time.Strength, endurance, and energy expenditure during activity also affect triathlon performance . Discover the surprising truth behind Coke’s role in endurance running. Coca-Cola isn’t just a post-run treat many elite athletes swear by it mid-race. Another supplement gaining traction among long-distance runners is Mitolyn. These research findings describe potential underlying mechanisms of improvement in running economy and performance after RE in endurance runners. In competitive runners, even a small improvement in running economy can have a major impact on long-distance running performance, especially in marathons and ultramarathons . After 8 weeks of concurrent explosive strength training and endurance training, young runners improved their anaerobic and neuromuscular properties without reducing their aerobic capacity . Di Prampero et al. demonstrated that runners improved running economy more while running at competitive speed . Paavolainen et al. suggested that among well-trained distance runners, running economy is a better predictor of performance than V̇O2max . These findings support the previously proposed protocol to strengthen the foot muscles to increase the ability to cushion forces upon contact with the ground . The intervention improved tolerance for the load, as the author found a correlation between foot strength and the time to injury. Strengthening the ankle and foot muscles reduced the incidence of running-related injuries . The greater the muscle stiffness, the less muscle activation is required to transfer energy during running, thus reducing energy expenditure and improving running economy .An important factor in the development of PFPS is the weakness of the hip joint muscles, especially the hip abductors .A 6-week plyometric training intervention improved running economy, CMJ height, 5-jump plyometric test performance, and lower leg quasi-stiffness .Can pilates benefit runners and help with strength and flexibility?The implemented program included various pieces of advice pertaining to load progression and management, footwear, subjective aspects, and running-specific exercises.An older systematic review supports these findings with improved running economy (+8%) in elite long-distance runners after explosive strength training. Understanding where the athlete is relative to these foundational ‘markers’ of performance is key. In the late 20th century, it was the creation of a new science ‘exercise physiology’ that started to document how humans responded to different types of physical stress in relation to sports performance. Compatibility with your current running shoes is essential; look for sets described as suitable for most running shoes to avoid fit issues. The design aims to balance durability with ease of use and consistent performance across sessions. Spikes are made from stainless steel for rust and corrosion resistance, with a pyramid design to optimize traction without damaging the track surface. Sports supplements, in particular, have gained popularity among endurance athletes, offering benefits like improved energy production and muscle recovery.Interruption of the RE training results in the reduction of strength endurance, maximum strength, and power .Formulated to help you "train harder, go longer, and finish stronger, or your money back," Legion Pulse Pre-Workout is a pre-workout formula that uses a natural blend of nootropics for energy output and enhanced focus.This pack includes a spike wrench improving ease of installation, facilitating quick maintenance.Therefore, it’s best to consult your doctor or a registered dietician to determine if a nitric oxide supplement will work for you.Used by over 20 million runners, the McMillan Running Pace Calculator provides the exact training paces for every type of run. Cross-sectional evidence shows that muscle strength and quasi-stiffness are positively related to running economy, which supports the use of RE to improve running economy. However, the results between studies differed considerably, which can be attributed to different running speeds being used for running economy assessments and other inconsistencies in the measurement protocols . In his endurance performance model, Joyner considered three key physiological parameters—V̇O2max, blood lactate concentration, and running economy . Kaged Pre-Kaged® Stim-Free has all the nitric oxide pump action of the standard Pre-Kaged®—including 6.5 grams of L-citrulline and 1.5 grams of creatine HCL—without the caffeine jitters. Stomach issues are the last thing you want during a long run or an intense training session. While caffeine has been shown to have some positive effects on athletic performance, there can also be a downside in the form of increased anxiety, headaches, and gastrointestinal distress. Moreover, studies reported that a rear foot strike imposed higher biomechanical loads on overall ground impact and knee and patellofemoral joints, whereas a forefoot strike imposed higher biomechanical loads on the ankle joint and Achilles tendon .In addition, several anthropometric characteristics such as height, limb dimensions, and body composition have been suggested to influence running economy .Critical Velocity Pace (CV) is a pace some runners and coaches use to boost the lactate threshold and practice controlled fast running.In relation to this article, neuromuscular properties such as muscle strength, elastic energy utilization, eccentric power, and leg muscle stiffness are of primary interest .Examples from the literature include excessive hip adduction and internal rotation, knee abduction, tibial internal rotation, and foot pronation .A recent pilot study found that an 8-week strength program in people with ITBS, including hip-strengthening exercises with the gradual addition of complexity, reduced pain, increased muscle strength, and improved movement function compared to stretching and isolated hip exercises.The 1600m race is a fast paced endurance race that is around 70% aerobic and 30% anaerobic. Very recently, a study conducted on more than 4000 runners reported virtually no benefit of a comprehensive prevention program on injury risk . The most prevalent running-related injuries are medial tibial stress syndrome, Achilles tendinopathy, plantar fasciitis, patellar tendinopathy, iliotibial band syndrome, stress fractures of the tibia, and patellofemoral pain syndrome 28,110. Running-related injuries remain a major problem for runners , and the best approach to prevention is still largely equivocal 37,39. With an intervention that included a 3-week hip muscle strengthening program, hip abductor strength improved by 32.69%, which is comparable to another previous study . A recent pilot study found that an 8-week strength program in people with ITBS, including hip-strengthening exercises with the gradual addition of complexity, reduced pain, increased muscle strength, and improved movement function compared to stretching and isolated hip exercises. A study of 24 endurance runners with ITBS found that the strength of the hip abductors of the injured leg was lower than the strength of the hip abductors of the intact leg as well as the strength of the hip abductors of runners in the control group. Lactate Threshold Pace (vLT) is the pace where you produce more lactic acid than you can remove. These paces will push your fitness to a higher level as you train for your goal. Are there any tweaks you can make to your form or things you can do in training How do you get better at downhill running? They found that, in accordance to previous research, the body composition did not change, but there were some unexpected results—the effects of the intervention on running economy varied significantly between male and female participants. A study by Barnes et al. examined the impact of heavy weight training and plyometric training on endurance runners during the competitive period. They concluded that this type of training improves running economy without increasing the risk of overtraining, which is consistent with other research findings 54,62. Additionally, Alcaraz-Ibañez and Rodríguez-Pérez found no signs of overtraining when RE was added onto the training schedule of previously trained endurance athletes. Although some forms of RE may elicit hypertrophic effects and consequently lead to an increase in body mass, such an effect has not been shown in most studies conducted on runners. Stainless steel spikes are most common due to their rust resistance and durability. The Hicarer 3/8 Inch Steel Track Spikes stand out with a slightly longer spike length to offer enhanced grip on track and cross country surfaces. Their design supports improved traction and flexibility—key factors in middle-distance events like the 1600m. A recent study investigated the effects of an 8-week explosive RE program, followed by a 4-week interruption (only endurance training was conditioned) of training, on running economy, V̇O2max, maximum strength, CMJ, and 3000 m running performance . Skovgaard et al. studied the effect of a combination of strength training and speed endurance training on the athletic performance of runners. A recent study found similar results in triathletes, who improved their maximal strength, cycling economy, and running economy in a 26-week concurrent endurance and RE program. Highly trained endurance runners normally have similar and very high V̇O2max values (70–80 mL/kg/min with relatively small variations between athletes 1,2); therefore, their performance depends in large part on their running economy . Nitric oxide may also help aid in elevated levels of endurance and the healing of activated muscle tissue after training.(9) Science aside, nitric oxide supplements also tend to contain stimulants for increases in energy before and during training. It really is the most accurate race pace calculator. Most calculators are based purely on physiology or entirely on race performances. Using the "Can You BQ?" feature allows you to see what race times you need to achieve at other distances to predict that you can run your Boston Qualifying Time. Use this set of workouts for your next race. Insert one of these specialized workouts into your plan each week to prepare for your goal race. By carefully assessing these aspects, runners can select the track spikes that improve traction, reduce slippage, and ultimately enhance their 1600m race performance. Choosing the right track spikes for 1600m events is crucial to enhance your running speed, grip, and overall performance. Sports supplements, in particular, have gained popularity among endurance athletes, offering benefits like improved energy production and muscle recovery. Contrary to those results, Willy and Davis reported that strength training intervention that improved hip abduction strength, hip external rotation strength, and single-leg squat mechanics did not alter running technique . If you're using a nitric oxide booster for a muscle pump when working out, the best time to take this supplement is about 30 to 60 minutes before your training session. Nitric oxide supplements are designed to work by increasing nitric oxide production in your body. The ingredients in nitric oxide supplements are intended to increase the level of nitric oxide in the body. Formulated with bodybuilders and elite athletes in mind, Kaged's Pre-Kaged® Elite has 388 milligrams of PurCaf® organic caffeine per serving, that's 200 milligrams more than Pre-Kaged Sport. It is designed specifically for athletes that engage in weight training, HIIT (high-intensity interval training), and CrossFit. Designed to support your body’s natural nitric oxide production, the simple three-item ingredient list in this formula is backed by the NSF and clinically dosed, demonstrating a commitment to quality and efficacy. In bodybuilding, vascularity is characterized by the appearance of prominent veins in the arms and legs, signaling increased blood flow to the muscles. To ensure your well-being when consuming nitric oxide supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. Lastly, the incidence of running injuries was 2.42 times higher in the control group, which did not undergo the intervention. According to Vincent et al. , more than 70% of running injuries are of the overuse nature, but inadequate running techniques and poor neuromuscular control are also key mechanisms for the occurrence of injuries. The purpose of this section is to summarize the available evidence of the effectiveness of RE for reducing the risk of running-related injuries. The implemented program included various pieces of advice pertaining to load progression and management, footwear, subjective aspects, and running-specific exercises. If you’re interested in joining our incredible team of patrons, check it out at runnersconnect.net/pledge. We’d love to answer your training questions. If you have a question you’d like one of the coaches at RunnersConnect to answer, visit runnersconnect.net/daily. Isometric training is also emerging as a possible alternative and is recommend especially when the overall training load is already high. However, several studies have used small sample sizes and many have been performed on military personnel; thus, the generalization of the results is questionable. Hutson et al. found that amenorrheic runners had a 2.25 higher incidence rate of stress fractures compared to eumenorrheic runners. The presence of other pathologies is usually also reported in athletes with chronic groin pain . Especially if the sport is performed in different conditions, terrains or is not directly measured during performance. Also, at different times of the year grass based pitches will vary in their hardness, which will directly influence the results of any running based tests. When conducting tests for speed it is important to ensure that you standardize the type of surface used. Accurate speed testing for coaches can often be impossible due to the need for expensive speed gates. Below are the scores for the male athletes across varying sports and the female athletes can be found here. In the general phase, we build up each component – speed, strength, long run and mileage – so that no particular energy system is left behind. What is a better way to train for the 5k – running more miles with a majority of miles being done at an easy pace or running less total miles with a greater percentage being focused on speed and stamina? Paul is the owner of Nexus Performance and currently works in an applied sports science capacity with a range of elite athletes including boxers, ice-hockey players, endurance athletes and bodybuilders. Running performance on middle and long distances depends on anthropometric, biomechanical, and physiological characteristics . Therefore, the purpose of this narrative review is to summarize the evidence of the effect of RE on running economy, running biomechanics, and running-related injury risk. A similar finding was found in runners with ITBS, in whom increased internal knee rotation and increased hip displacement were observed . Stainless steel spikes tend to resist rust and corrosion, improving longevity in varied weather. The kit is suitable for youth and adult athletes, offering a dependable option for regular spike replacements. The spikes use high-quality steel for hardness and corrosion resistance, designed to withstand repetitive sprint sessions and varied weather conditions. Whpqhw offers 90 pentagonal or pyramid 1/4 inch spikes with a spike wrench and a storage box. The kit is suitable for most running shoes and accommodates both male and female athletes. The problem with strength testing and ‘normative values’ is that studies can use very different protocols.These spikes improve grip on standard track surfaces and cross-country terrains, contributing to better acceleration and stability.Also, this formula does not contain beetroot, a potent nitric oxide booster found in other brands.In this context, what we are often actually referring to is the rate of force development in reference to our bodyweight, or our body weight relative to some external load.Rust and corrosion-resistant stainless steel construction ensures long-lasting use across training and competition.Isometric training is also emerging as a possible alternative and is recommend especially when the overall training load is already high.If you have a question you’d like one of our expert coaches to answer in an upcoming episode, you can submit it at runnersconnect.net/daily. RE seems to be a promising tool to improve running economy and potentially for strengthening the weakened muscles that cause altered biomechanics and, by extension, increased injury risk. Everything else being equal, stiffness is inversely related to flexibility; thus, it is not surprising that studies have shown an inverse relationship between flexibility and running economy 23,24. The increase in quasi-stiffness is one of the primary candidates for underlying the improvement in running economy after RE , which is also corroborated by simulation studies demonstrating that a decrease in stiffness results in increased energy expenditure during running . The greater the muscle stiffness, the less muscle activation is required to transfer energy during running, thus reducing energy expenditure and improving running economy . If we are going to make training decisions based on scores from the fitness test, we should understand how well informed those decisions are likely to be. For example, in some situations, a simple shuttle run 'bleep test’ might be a useful measure of improved aerobic fitness. Instead, much of the physiology research used to assess athlete endurance capacity uses more expensive and time consuming measurements including maximum oxygen uptake (VO2max) and blood lactate analysis. Research assessing athletes’ scores across different sports to define comparative values is surprisingly scarce. The HAOIOKSC 1/4 Inch Track Spikes offer a complete set of 32 premium stainless steel pyramid spikes ideal for sprinters and middle-distance runners. Below is a comparison table summarizing key aspects of five top-rated track spikes suited for 1600m athletes. The ideal spikes offer excellent traction, durability, and comfort tailored to middle-distance races. Discover the six best supplements for runners and how they can enhance your endurance, strength, and overall health. The 1600m is a middle distance race that is run at a very fast pace while running aerobically and anaerobically. The correct running technique is also of key importance in ITBS, as the kinetics and kinematics of the hip, knee, and ankle differ between runners with and without ITBS . In trail runners, running experience, neglecting warm-ups, having no specialized running plan, training on asphalt, and double training sessions per day contribute significantly to injury risk . The aim of this narrative review is to summarize the available evidence on the effectiveness of RE for improving running economy, modifying running technique, and reducing the risk of running-related injuries. In summary, some studies indicate a potentially beneficial effect of RE on running-related injury risk. After reviewing the literature, we found that very little literature has examined groin pain in runners and its association to running biomechanics . Additionally, you'll see the best results by consuming this all-in-one pre-workout minutes before your training session. Additionally, creatine nitrate (NO3-T) is another patented ingredient that has been shown to work as a nitrous oxide booster that can contribute to muscle pumps.(6) Pre-Kaged® Elite also has a massive pump-and-performance blend of 10,000 milligrams of L-citrulline, 3,200 milligrams of beta-alanine, 3,000 milligrams of creatine monohydrate, and 2,000 milligrams of creatine nitrate. 3-5x 600m @ 85-90% of 800m race pace with 1-2’ rest Below is a list of a few 1600m aerobic power workouts that will help train the VO2 max energy system. When a runner trains and goes over a heart rate of around 170 bpm or 85-90% of their Vo2 max, their body’s aerobic system will no longer be able to completely supply the energy necessary to sustain that intensity or above. If you are not sure when to do these workouts or if you would like to follow a training schedule, check out my 1600m/3200m training program. In this regard, we recommend that all major lower limb muscle groups be targeted if no specific deficits are present. Importantly, 3000 m run times were reduced after the first period (−2.4%), with a possible further reduction after 4 weeks without RE training (−4.4%). Another attractive avenue for research is the inclusion of vibration platforms into the training regimen. Recently, Lum et al. directly compared the effects of isometric and plyometric training in a 6-week interventional study. The most obvious measurement of interest for endurance athletes (when aiming to compare them to other athletes) is the performance time for a given event or competition. Finally, consider the track surface typical to your training—grass-dominant cross-country or synthetic tracks—since this affects optimal spike length and design. However, a compact kit can be a practical backup or starter set for athletes who alternate spikes with other equipment. Shorter spikes (1/4 inch) offer quicker release and are common for standard track surfaces, while longer spikes (3/8 inch) may provide enhanced traction on softer or uneven tracks. When choosing track spikes for a 1600m program, consider spike length, shoe compatibility, material quality, and maintenance needs. Rust and corrosion-resistant stainless steel construction ensures long-lasting use across training and competition. The package features a spike wrench and plastic storage box, enabling easy spike changes and neat storage. Vellibring’s 120Pcs 1/4 Inch Stainless Steel Pyramid Spikes are designed for durability and optimal track protection. Nitric oxide supplements are considered safe but may have some side effects depending on the ingredients used in the formula, such as stomach distress or jitters from excess caffeine. The presence of an Informed Choice Certified mark also informs consumers that the product was made in an environment with quality systems appropriate for the stringent demands of dietary supplements and sports nutrition manufacturing. Products with this designation are regularly tested for prohibited substances in dietary supplements. When possible, choose a nitric oxide supplement that lists the dosage for each main ingredient. Choosing the right track spikes can meaningfully impact speed, traction, and finish times in mid-distance events like the 1600m. Their pyramid-shaped spikes are gentle on track surfaces while maximizing traction, perfect for the 1600m distance races. Suitable for track and cross country running shoes, these pyramid spikes enhance balance and running speed on diverse athletic surfaces. Although groin pain is more common in athletes who perform repetitive hip movements (e. g. kicking the ball) and rapidly change the direction of running (team sports such as football and basketball), groin pain sometimes occurs in runners, as well . It is important to mention that rearfoot striking is more prevalent with increased distance within a running session/race and occurs more commonly in less experienced runners 97,98. In the current literature, there is a clear lack of studies investigating specific running populations, such as trail runners and ultra-endurance runners. Similar findings were provided by other studies; for instance, Millet et al. found that heavy weight training improved maximal strength and RE, but did not affect V̇O2. Concurrent resistance training and endurance training were presumed to increase musculoskeletal stiffness and to promote a greater recruitment of motor units, increasing the rate of force development and maximum strength , without changes in body mass. When comparing race results with her peers, the Speedster is often frustrated that she can perform so well at short races but as the distance increases, she gets left behind.A meta-analysis found that a short-term interruption of resistance training reduces muscle strength, while the magnitude of the effect varies according to the type of training, age, and duration of the interruption .Throughout the course of his academic studies Paul has covered many areas related to sport science, including nutritional biochemistry, physiology, psychology, elements of physiotherapy and nutrition and exercise programming.Studies show that endurance athletes often require higher magnesium intake.The ability to reuse elastic energy during the propulsive phase of the running cycle is determined by reactive strength and leg muscle stiffness 7,13.During later stages of ultra-endurance events and during uphill running, the energy cost of running is increased .Formulated with bodybuilders and elite athletes in mind, Kaged's Pre-Kaged® Elite has 388 milligrams of PurCaf® organic caffeine per serving, that's 200 milligrams more than Pre-Kaged Sport.An 8-week foot and ankle muscle strengthening program increased the cross-section of the abductor hallucis and flexor digitorum brevis muscles in 31 healthy runners, but there were no changes in running biomechanics and toe muscle strength . Designed for versatility, the set is suitable for a range of track shoes and activities, from sprints to longer intervals. Users benefit from easy installation and replacement, making it suitable for regular training cycles. Look for spike sets with an ergonomic non-slip wrench that allows quick and secure spike replacement. Consider sets that include a spike wrench and storage box for efficient maintenance and organization. The spikes are stainless steel, resistant to rust, and designed to increase ground friction to reduce skid and assist in maintaining speed. Nanaborn provides 48 pieces of 1/4 inch stainless steel track spikes, with a wrench included for easy installation. These spikes improve grip on standard track surfaces and cross-country terrains, contributing to better acceleration and stability. Hicarer’s kit includes 110 pieces of 3/8 inch steel spikes, designed for broad track shoe compatibility. JULMELON offers 120 silver track spikes with a spare spike wrench, providing ample replacements for frequent spike usage. Each pick comes with a spike wrench for quick changes and a selection suitable for sprinting, cross-country, and daily training. Check shoe specifications and select spikes designed for your footwear type to guarantee stability and safety. Unlike needle or pin spikes, pyramid spikes distribute force more evenly, reducing the risk of slipping. Choose spikes made from quality steel to ensure they hold up to regular use and varying weather conditions. And while supplements are not designed to replace proper nutrition, rest, and exercise, the right nitric oxide supplement may benefit your health and workouts. He has a master’s degree in exercise physiology, and his research focused on distance running performance. Plus, there are other features within your results so you can adjust your training and race paces for heat or altitude. The McMillan Running Pace Calculator also predicts your race performances as well as race paces – what you can run right now and what you’ll be able to run when you get into your goal racing shape. Legion Performance Surge combines PeakATP® (a patented form of Adenosine-5'-triphosphate), ashwagandha extract, and alpha-GPC to support pump and muscle power while reducing stress and fatigue during intense exercise. We recommend Huge Supplements Magnify because it's a pumped-up pill with vasodilating nitrate ingredients like beet extract, patented Nitrosigine®, and L-citrulline to help facilitate blood flow and oxygen to the muscles.(4,5) More than just for aesthetics, a vascular pump can help power your performance and provide the motivation needed to set that new PR. BE THE FIRST TO GET PRODUCT UPDATES Vitamin D helps the body absorb calcium efficiently, preventing bone-related injuries. Low iron levels can lead to fatigue, decreased endurance, and slower recovery. Iron is essential for oxygen transport in the blood and muscle function. According to research, over half of American adults take dietary supplements regularly. They come in various forms, including tablets, capsules, powders, and energy bars. This is because they’re taking too long of recovery strenuous workouts, and they’re limiting their endurance. I’ve seen people who have been able to run 5, 6, 7 times 1km at their goal 5K pace, and then not be able to execute on race day. For the 5K, you’re looking to build speed endurance but most people tend to focus too much on the speed aspect. Many of us view 5K training as speed training. The major mistake most runners make when training for a 5K is neglecting the aerobic system. Acutely, strength training leads to decreased muscle activation during running, leading to the reduced ability to produce force . It could be that isometric training is superior in terms of increasing muscle/tendon stiffness, which was indicated in some of the previous studies ; however, leg quasi-stiffness during running in the study by Lum et al. was not changed in either group. In particular, the addition of plyometric or heavy weight training during the competition period had a negative impact on the competitive performance in males, while a positive effect was seen in female endurance runners . 4-5x 800m @ % of timed mile pace with 2-3’ In order to maximize your racing abilities aerobically you will need workouts that help increase your aerobic power. Training at or just below the anaerobic threshold will develop and increase the efficient use of glycogen as the primary energy source. Engineered for durability, these rust-resistant spikes provide superior traction on track surfaces thanks to the pyramid needle design. By focusing on proper nutrition and using supplements strategically, runners can optimize their performance and stay injury-free. However, an endurance athlete who runs the mile has a huge advantage over their competition if they are capable of running at higher rates of speed. The purpose of this paper is to summarize, in a narrative manner, the available evidence on effects of different RE modalities for different domains of application related to running. Existing reviews on running biomechanics and injury-risk typically focus on multiple interventions or interventions other than RE 37,38,39,40. According to Troy et al. , suboptimal biomechanics results in an uneven distribution of forces between body segments. It represents the integrative action of muscles, tendons, and ligaments that work together as a spring that stores and reuses elastic force . The intervention improved running cadence and stride, knee control, as a smaller knee valgus was observed, and decreased pelvic drop, enabling the runner to successfully return to competitions. Moran and Rogowski performed exercises for hip stability and strengthening the pelvic and lumbar region on a female runner diagnosed with groin pain and labral lacerations. In their literature review, Raya-Gonzalez et al. found that, among many other approaches, the reduction of hamstring muscle injuries is thought to be largely influenced by eccentric and balance training. Although more typical for team sports and related to sprinting 132,133, hamstring injuries also occur in distance runners . An important factor in the development of PFPS is the weakness of the hip joint muscles, especially the hip abductors . The interested reader is referred to the review paper on the acute and chronic effects of stretching on running economy by Carter et al. . Given that sufficient range of motion (particularly at the hip and ankle joints) is needed for optimal running technique, performing some flexibility exercises in addition to RE could be beneficial. RE can increase reactive strength and quasi-stiffness (although the results on directly measured muscle stiffness are inconclusive ). Consequently, studies have typically calculated quasi-stiffness, which is defined as the ability of the human body to resist displacement . Stiffness on the muscle level is difficult to assess during dynamic tasks, such as running. The Speedster dominates her peers in any workout where the repeats are short and fast (15-minute race pace or faster which for many competitive runners is 2-mile to 5K race pace). Short, fast training like speed workouts leave the Endurance Monster feeling deflated. VVO2 pace is mostly used for speed workouts. With a broad quantity and included storage, this option supports extensive training schedules, ensuring athletes can rotate and replace spikes as wear occurs. These spikes are suited for sprinters and cross-country athletes who need reliable grip across varied track surfaces. A handy storage box ensures the spikes remain organized and accessible, making this set a practical choice for athletes serious about consistent performance. These spikes suit various types of track shoes and cross-country footwear, providing better grip and speed enhancement. However, according to available evidence, performing RE on a vibrating platform has no particular contribution to improving running economy compared to RE alone . This could have been due to the shorter duration of the plyometric training (10–15 min), which was not primarily focused on improving vertical jumping performance. Increasing lower leg quasi-stiffness and reactive strength through plyometric training enables better utilization of the SSC 11,57. Importantly, the increase in quasi-stiffness was correlated with improvements in running economy. His area of academic expertise is in biomechanics – in particular functional and clinical measures of strength and performance, which is what his PhD was involved in. Has the improvement come from improved aerobic fitness, or is it a learning effect, change in body mass or some other variables that has changed which has led to a change in score? However, in some situations/sports direct comparison of endurance capacity with other athletes is difficult... The most common method for measuring lower body power though (particularly in the published literature) is jump performance. This adaptogenic herb is known to enhance stamina, reduce stress, and improve endurance. Endurance runners with low zinc levels may experience fatigue and slower recovery. Runners need adequate B vitamins to sustain endurance and recover effectively. However, the literature on the effects of RE on running biomechanics is relatively scarce. Examples from the literature include excessive hip adduction and internal rotation, knee abduction, tibial internal rotation, and foot pronation . It is suggested that one of the contributing factors to the development of running-related injuries may be the suboptimal lower limb kinematics, especially the inability to control the motion of the lower extremity segments in the frontal and transverse planes. Formulated to help you "train harder, go longer, and finish stronger, or your money back," Legion Pulse Pre-Workout is a pre-workout formula that uses a natural blend of nootropics for energy output and enhanced focus. When it comes to training, finding the right balance of exercise, nutrition, and rest can make a significant difference in your results. Sponsorships and affiliate commissions help support our research so we can help you find the best products. Runner type options are filtered based on your training days to ensure the best plan match. Train better with McMillan and learn why Amby Burfoot of Runner’s World Magazine called Coach Greg “… the best and smartest running coach in America.” Their friction-increasing capability reduces skidding, helping maintain speed and control during competitive runs. Heat-treated steel construction prevents rust and erosion, extending spike longevity. This pack includes a spike wrench improving ease of installation, facilitating quick maintenance. The set includes a reliable spike wrench, easing spike installation and removal. Although both training types improved running economy, the isometric group surprisingly improved more, which was also reflected in a higher maximal aerobic speed. Two older studies reported an improvement in running economy (~4–7%) after isometric plantar flexor strength training 64,65. In some studies, a short-term (4-week) heavy weight training intervention improved running economy (+6.3%; 44.3 ± 4.9 to 47.3 ± 6.8 mlkg−1min−1), but plyometric training did not . A 6-week plyometric training intervention improved running economy, CMJ height, 5-jump plyometric test performance, and lower leg quasi-stiffness . It has a much greater ability to predict power output across different studies (assuming the method for actually measuring jump height is accurate). Other test metrics such as flight time, ground contact time (in hop or multiple jump tests) or reactive strength index can give us useful data that can also be used to understand an athlete’s power production strategy and potential. During absolute strength testing, we can in fact estimate power (in Watts). In this context, what we are often actually referring to is the rate of force development in reference to our bodyweight, or our body weight relative to some external load. We love sharing professional insights, heartening stories, and up-to-date trends to keep your running journey exciting and fulfilling. Discover the best post-run recovery drinks both homemade and store-bought to help your body refuel, rebuild, and bounce back stronger after every run. These 10 rules will help you fuel smarter, recover faster, and crush race day. Mastering marathon nutrition is the secret weapon of strong runners. Learn how to fuel your long runs with simple, real foods that keep your energy steady and your stomach happy. Her work has been featured in SELF, Healthline.com, ACTIVE.com, Verywell, LIVESTRONG, Headspace, Health, INSIDER, Men's Health, Runner's World, Bicycling Magazine, SheKnows, and Everyday Health among others. If you feel you need a little more oomph from your pre-workout to push through a plateau or renew your motivation, maybe a muscle pump supplement is a worthy investment. Training motivation can come in many forms, and sometimes a good muscle pump is all you need to power through a heavy workout. Nitric oxide supplements might be a good addition to your supplement routine if you’re dedicated to weightlifting, athletics, or an active lifestyle. Therefore, it’s best to consult your doctor or a registered dietician to determine if a nitric oxide supplement will work for you. Below are specialized pace workouts that we recommend based on the goal race distance and goal time you entered into the Calculator. For the Endurance Monster, long runs, marathon training, tempo runs and any workout at long distance race paces are a breeze and usually invigorating. Your goal should be to improve speed endurance, and your ability to maintain and hold a fast pace for the entire race. In conclusion, RE for lower extremities may be beneficial for improving joint kinematics during running, but the impact on overall running technique is questionable, and more research is needed. Moreover, feedback interventions are promising for reducing ground reaction forces during running 107,108. However, this was not true for the functional training consisting of exercises such as step-ups, balance board exercises, and one- and two-leg jumps. Phase 1 – the general phase, and phase 2 – the race-specific phase. What we do here at Runners Connect is break the 5k training into phases. Yet the aerobic system plays a pivotal role in the race. The aerobic system provides us 85 – 90% of the energy demand for a 5K. If you have a question you’d like one of our expert coaches to answer in an upcoming episode, you can submit it at runnersconnect.net/daily. Additionally, the "pump" feeling from a boost of nitric oxide can lend itself to sustained training motivation. Nitric oxide supplements often use vasodilating (widening) compounds and natural ingredients—such as beetroot—that can loosen the muscles inside your blood vessels. This stimulant-free nitric-oxide booster is designed to enhance blood flow and muscle pumps while also supporting recovery and athletic performance. Recent research indicates that muscle strength and power tests may be sensitive to the running-related workload . During later stages of ultra-endurance events and during uphill running, the energy cost of running is increased . Strength, endurance, and energy expenditure during activity also affect triathlon performance . Later, the same research group demonstrated that the repeated bout effect (the protective effect of an exercise session during subsequent bouts of muscle-damaging exercise ) also extends to running performance .