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Distance Coaching 101: Workout Planning Fundamentals

Training distance runners is similar to other rewarding endeavors in life in that it seems rather daunting to begin with, and then stays challenging throughout.  The athletes themselves are in most cases strongly self-motivated, task-oriented, and inquisitive, while the training is based on scientific principles.  If the coach is not a strong people-person and well-schooled…

The 3 Most Important “Fuels” For Successful Distance Running

The ability of skeletal muscle to re-synthesize adenosine triphosphate (ATP) during exercise and recovery after exercise ultimately depends on the diet of the cross country runner.  Today we will focus on the 3 most important “fuels” for successful distance running. Fat and carbohydrate (CHO) provide the majority of the metabolic fuel for ATP re-synthesis, with…

Proper Posture in Distance Running

When trying to make cross country runners faster there are no more important variables than proper posture and the characteristics of foot contact on each stride cycle.  Foot contact times vary with pace in running.  Slow paces show longer foot contact patterns, and increases in velocity show consistent decreases in contact times (Figure 1).  …

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