FitCamp Sign-Up

The sign-up sheet for the next round of FitCamp is out.I’m hoping it will be the biggest & best FitCamp yet.  I’ve got a few new ideas, even a whole theme for the camp. We’ll also have a weight loss contest, during the 4 weeks. We’ll weigh the first day of class, then every Thursday for the next three weeks. Sign-up is limited to 20, so grab your spot today. If you haven’t already, download your 12 week interval plan and get to work burning that fat!

Tags: FitCamp, Gregs FitCAmp, Fitness BootCamp

Top 3 Ways To Run Faster

   If you are like some of the runners I know you felt a little scared when you saw the words “run faster” at the top of this article. In fact, just thinking about running fast can make a lot of so called runners nervous. I know you say you don’t really care how fast you run, but deep down we both know that’s total “B.S.” Everyone would like too, and could benefit from, being a little faster. If you’re still with me keep reading and I’ll help you get on the right track to running faster.

     Let’s say you’ve been running the same local 5k for the past 4 years now. During that time your times have all hovered right around 32 minutes. Same course, same weather conditions and four years of consistant running and you’re still the same speed. I’m not sure about you, but that would really get me down. That’s a lot of running for little or no improvement. I see the same problem with runners all the time. Basically, they are always going out for a run. No real change in volume or intensity, just a run done at the same old comfortable pace. If you haven’t realized it yet, you will soon learn that you can’t do most of your training at a snail’s pace, then go out and run a personal best. If you’ve been training at an 11 minute mile pace, don’t expect to go in to a race and crank out a 8 minute mile pace. Just apply the following basic, and I mean basic, guidelines to your running routine and you’ll be running faster in no time.

1)      Do short interval workouts- Just set a specific time or distance and pick up the pace for that amount. Walk or easy jog for a rest period and then repeat. Nothing fancy here, just hard-easy, hard-easy for the duration of your workout. The most important thing to remember here is that you want to change your pace. If you’re entire workout is at the same pace, you’re not doing it right. These workouts work great when performed at a ¼ mile track. Do something like run a lap jog a lap or run the lengths, walk the corners.

2)      Run DownHill- I know this might sound crazy to you, but running down hill will help you become a much faster runner. Recent research has shown that small grades of 4-5% work the best. If the incline is too steep the intense pounding will be too much. Start slowly with a grade of 2-3% and work up as you get used to it. Focus on maintaining your form and keeping good body position. Remember, you’ll be teaching your legs to go faster than they are used too, so it will seem a little uncomfortable at first. Running downhill is a great way to teach the legs fast turnover, without making the heart rate so high.

3)      Run Fast More Often- It’s as simple as that, too run fast you must practice running fast. Don’t get stuck in that one pace mindset. Work hard during one work out, make the next one very easy. Do not let the runs become at the same pace. Make sure you are training not just working out.

 

There you have it,three very simple ways to run faster. Just apply these techniques into your program & you’ll feel yourself getting faster every week.

The “Laddder” workout

Today brought and end to another 4 week FitCamp Session. I can see lots of improvements in the folks that have been doing it a few rounds. Next session will begin in about 2 weeks.

Best Leg Strengthener For Runners

If you run, you know how important it is to have strong legs. Squats, lunges and deadlifts can offer benefits such as improved strength, body composition and more. Research has also shown that by including resistance training in your routine you can improve your running ability in several ways. So, we know resistance training is good, the problem is, time. There is simply not enough time to fit it all in. To get it all I’m going to recommend what I think is the best exercise for strengthening the legs of runners. What is it, yes, you guessed it! Hill repeats! Performing one or two hill repeat sessions per week will strengthen your legs in a way specific to running. Just choose a hill and run up it at different paces. Run up, then walk down. Try to make your efforts up the hill between hills 10sec-45 sec. Can’t find hills, treadmills work great for this too. Remember, hill training is an intense way to train so start slowly and build up as you can.

When to Start Interval Training?

All this talk about interval training has raised a few questions, most commonly, when to start. It’s true, interval training is a very intense way to train. It’ll produce great increases in fitness and fat loss, but you’ll have to work hard to see these gains. A true interval program can be very demanding, so you must be careful when starting your training program. Jumping into interval training too soon can lead to injury or burnout. If you are new too exercise, take two or three months too build your aerobic base. This period of longer. lower intensity training will lay the foundation you need to do more high intensity work later. When you are ready to start, your heart, lungs, muscles and connective tissue will be ready for an intense workout.

If you have been exercising, but are new to interval training remember to start slowly. Do two or three short intervals with plenty of rest your first workout and see how you feel the next day. After a few days of this you’ll be able to tell when you are ready for more. If you are ready for more, add an interval or two and progress from there. Remember, you don’t always have to add more to make a workout harder. By reducing your rest time or increasing your work time you can make a workout more intense without spending more time exercising. Finally, when talking about interval training it’s either very hard or very easy-nothing in between.

 

PS. If you want to start interval training check out my 12 week interval plan. It’s the same plan I make available for my Fitness BootCamp Classes. Get your copy here: www.GregsFitCamp.com.