Fitness

How Tempo Run Workouts Can Make You Faster

Published

2 months ago

November 5, 2024

How Tempo Run Workouts Can Make You Faster

When you first get into running, your routine probably looks something like this: Lace up the best running shoes you own, hit a quick warmup, and then hit the road for a set time, distance, or route. Simply running a few times a week and intuitively speeding up and slowing down might be enough to improve your fitness—at least at first. Once you decide to graduate from a trot around your neighbourhood into the world of more serious training, you’ll need to approach your workouts with more intention and specificity.

One common training technique used by hobbyists and world-class runners alike is the tempo run, a protocol where you run at a near-maximal intensity. Using these workouts you’ll increase muscular and cardiovascular endurance, learn to maintain running mechanics at a faster clip, and teach your body to cycle through lactic acid (which is what causes that burning sensation) more efficiently.

We tapped Jes Woods, a Nike Running coach and the Head Trail & Ultra Coach at the Brooklyn Track Club, to school you on all things tempo runs so you can better understand how to implement tempo runs into your running routine. We can’t say you’ll be thanking us (at least mid-run)—but you may just become the fastest guy in your local run club.

What Is a Tempo Run?

According to Woods, a tempo run is a hard but controlled pace that can be run as intervals, or a steady run spanning one to 10 miles meant to make you a more efficient runner. Tempo runs should feel, ‘comfortably hard,’ according to Woods. ‘If your running buddy asked you a question while running your tempo run, you could answer them if you had to, but it would be pretty annoying.’

Woods says tempo runs can have a variety of loose definitions but, put most simply, they’re threshold runs meant to improve your lactate threshold. ‘That is, the tipping point between aerobic running (your body has sufficient oxygen) and anaerobic running (your body does not have sufficient oxygen to create the energy you are demanding),’ she says. ‘You want to run at that tipping point without crossing over.’

In short: A tempo run is not easy, and that’s by design. This type of workout is a training tool that pushes you to your limits to increase your cardiovascular capacity, help you acclimate to a faster race day speed, and improve your body’s ability to clear lactate.

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How to Do a Tempo Run

Tempo runs are challenging, but they’re simple to execute. Woods says that a proper race programme (specifically for distances like marathons and half-marathons) should include one to two weekly speed sessions. The first is a straight speed or interval session and the second being what she calls ‘speed and strength,’ which consists of either a hill workout, Fartlek runs, or tempo runs. For her athletes, Woods programs one tempo run every other week on average.

Calculate Your Pace

There are a few ways to find your pace for a tempo run. The least scientific is to run at a pace at which you can no longer comfortably hold a conversation with another person. Woods says this should be between your 10-kilometre and 10-mile race pace.

You can also sustain a pace that keeps you between 75 to 85 percent of your max heart rate. The simplest way to do this is to subtract your age from 220 (although there are other more accurate methods, for most runners this will do). You’ll need a fitness tracker or heart rate monitor to use this method.

Lastly, Woods likes the VDOT calculator. ‘Simply plug in a recent race distance and time, and the calculator will best guess your equivalent race pace at any and all other distances (and hit the Training tab to see your predicted threshold pace),’ she explains.

Warmup

Dynamic Stretches

These types of movements will get your body primed for running better than static holds. ‘Hold each of these stretches for a few seconds before switching to the other side,’ says Woods. ‘You can even perform these while walking forward or I like to use those ‘stuck at stoplights moments’ for dynamic stretches instead of checking my phone or jogging in place.’

Stretches Woods likes: Knee hugs, quad pulls, hamstring scoops, table toppers, lateral lunges and air squats. Do five reps on each side of your body per movement.

Warmup Jog

Never jump straight into your tempo work, even if you’ve done some dynamic stretching.

‘Before any speed run, whether it’s fast intervals around the track or hill repeats in the park, an easy jog warm up is mission critical,’ says Woods. Run for 10 to 15 minutes at a conversational pace before diving into the workout.

Hit the Road

The classic tempo run is straightforward enough. After you warm up, you’ll aim to run for 20 to 30 minutes at your calculated pace. If you’re new to tempo workouts or at the beginning of a new training cycle, Woods suggests running at your tempo pace in intervals to work up to a longer unbroken run. Here are two interval methods:

Straight-Up Intervals

‘Start with five 5-minute intervals at your tempo run pace, with 90 second breaks after each,’ says Woods. ‘That’s 25 minutes of tempo work, but broken into smaller bite-sized chunks. You can gradually increase those tempo intervals over time until you’re holding your tempo pace for 10 minutes, 15 minutes and eventually 25 continuous minutes.’

Floating Intervals

Think of this approach as the next step up to a continuous tempo workout.

‘The float is an active recovery, but not an easy shuffle jog like you would on the track in order to run your next interval hard,’ explains Woods. ‘If you were to assign a pace to it, ‘float’ is around your marathon pace plus 15 seconds, so you’re trying to recover from your tempo interval at an easier but respectable pace. A specific example would be: three 3-kilometre intervals at your tempo run pace with a 1-kilometre recovery run between each interval.’

Jordan Siemens

The Benefits of Tempo Runs

No one will argue that tempo runs work when it comes to making you faster (and tougher). That said, details matter, so here are three specific ways this tried-and-true running protocol makes you better.

Better Endurance

Running is a volume game. Typically, you’ll become a better runner by, well, running—more specifically, by accumulating more mileage and progressively running at a faster pace. Tempo runs help bolster your cardiovascular capacity by forcing you to sustain a relatively intense pace for a moderate amount of time.

‘Improving your tempo pace or improving your lactate threshold is like improving your miles per gallon on your car,’ Woods says. ‘You want to be able to travel (run) farther on the same tank of gas (the same energy).’

Any form of running is going to improve your VO2 max, which is a measure of how much oxygen you can utilise during intense exercise. Naturally, a tempo run, an intentionally strenuous running workout, will improve your VO2 max and, therefore, your ability to run faster for longer.

More specifically, your heart rate should be beating between 80 to 90 percent of your max (putting you in what are considered heart rate Zones 3 and 4), which are associated with improving your anaerobic and aerobic capacities. Having endurance in both zones is imperative for running at a high intensity.

Improved Lactate Threshold

Once you enter Zone 4 in your workout, which you’re all but guaranteed to do during a hard run or race, your body taps into your anaerobic system, where it utilises glycogen and ATP (adenosine triphosphate) for energy. Lactic acid, a byproduct of that process, will begin to accumulate inside your muscles—and it’s responsible for the burning sensation anyone who has sprinted or performed 20-rep squats knows all too well.

You cannot stop the production of lactic acid, which can hinder you during a run—but you can acclimate to the burning sensation and, as you get fitter, clear the lactate more quickly. Because tempo runs put you into that anaerobic training zone, it’s a great way to train through lactic acid build-up and mimic what you will feel like come race day.

‘You are pushing that lactate threshold pace to be a little bit faster with it still feeling like the same effort,’ explains Woods. ‘By raising that threshold, everything is getting faster—your marathon pace, the easy runs—as you become a more efficient runner.’

Andrew Gutman is a journalist with a decade of experience covering fitness and nutrition. His work has been published in Men’s Health, Men’s Journal, Muscle & Fitness, and Gear Patrol. Outside of writing, Andrew trains in Brazilian Jiu-Jitsu, helps coach his gym’s kickboxing team, and enjoys reading and cooking.

Jes Woods is a running coach in New York City who serves as a Nike run coach, the Brooklyn Track Club Ultra and Trail head coach, and a Chaski Endurance coach.

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Fitness

Grant from energy company funds exercise equipment for Ohio firefighters

Published

10 hours ago

December 25, 2024

Press Room

Grant from energy company funds exercise equipment for Ohio firefighters

By J Swygart
The Lima News

SHAWNEE TOWNSHIP, Ohio — Employees of the Shawnee Township Fire Department now have access to updated exercise and fitness equipment, with more devices to arrive soon, following the receipt of a $12,367 grant from Energy Transfer company’s First Responder Fund.

According to Chris Koop, manager of public affairs for the energy logistics company with more than 120,000 miles of pipeline infrastructure located in 44 states, the program is unique as it focuses on cardiovascular health.

“That’s something the public doesn’t usually think about,” he said.

Shawnee Township Fire Department Chief Austin Miller said statistics show a majority of deaths among firefighters are cardio-related. He thanked the Energy Transfer representative for the funding that has already resulted in the purchase of a large weight-lifting machine and numerous dumbbells. Two treadmills and other new devices will arrive soon.

Miller said current equipment in the fire station is showing wear and tear, including some pieces that deteriorated to the point where they are no longer safe to use.

“This grant from Energy Transfer will enable us to replace outdated equipment, ensuring our team can safely exercise and remain fit on the job,” Miller said. “By maintaining our physical health, we can continue to meet the rigorous demands of our profession and provide the highest level of service to our community.”

Most live-in volunteers at Berkeley Hills, Edgewood , Monroeville and Penn Hills stay for an average of three to five years

December 25, 2024 12:00 PM

East End Firefighter Eric Frantz worked with fire chiefs to create a new source of future first responders

December 24, 2024 12:00 PM

“When we arrived, the baby had no pulse and was not breathing,” Sacramento Firefighter Adrienne Bisharat said, recalling the highway incident

December 24, 2024 08:00 AM

Henderson County Fire Chief Joseph Lynn Murphy experienced cardiac arrest hours after responding to an emergency call

December 24, 2024 06:34 AM

The chief commended firefighter/paramedic Christie Kerby for taking the lead on the grant application, saying her “dedication and hard work made all of this possible.”

Kerby said firefighters are required to work out for an hour each day and must meet fitness incentive requirements and undergo annual physical testing and health exams.

“Health and wellness is very important, not just for us but also for the community we serve,” she said.

The newly purchased equipment has been placed, due to its massive size, in a garage located behind the fire station. Other fitness equipment remains in the basement of the firehouse but will be moved into the garage area soon.

“At that point we will invite the (township) police department and township employees to join us and use the equipment after things are all set up,” Miller said.

The new exercise equipment could be moving again in the not-too-distant future. Miller said discussions surrounding a new fire station are in the early stages, and a new facility could become a reality in the next two or three years.

(c)2024 The Lima News (Lima, Ohio)
Visit The Lima News (Lima, Ohio) at www.limaohio.com
Distributed by Tribune Content Agency, LLC.

Looking to navigate the complexities of grants funding? Lexipol is your go-to resource for state-specific, fully-developed grants services that can help fund your needs. Find out more about our grants services here.

Fitness

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Published

18 hours ago

December 25, 2024

Press Room

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Digvijay Singh Rathee, recently evicted from ‘Bigg Boss 18’, has made a name for himself as a fitness enthusiast. With his first appearance on the reality show ‘Roadies’, the 26-year-old has been in the limelight for his well-built physique and six-pack abs. His journey to achieving a well-built body is inspiring and can serve as a guide for anyone looking to enhance their physical fitness. Regarding his abs, our expert, Varnit Yadav, exercise coach had a few tips on getting the perfect body.

Strength Training

The Bigg Boss 18 ex-contestant incorporates various strength training exercises into his routine, focusing on major muscle groups. His workouts typically include weightlifting, bodyweight exercises, and dips that enhance functional strength.

Running Early In The Morning

To maintain cardiovascular health and manage body fat, Digvijay integrates cardio workouts into his weekly schedule. It consists of running or jogging for at least 30 minutes of moderate-intensity running several times a week.

High-Intensity Interval Training (HIIT)

Digvijay Rathee opts for short bursts of intense exercise followed by rest periods to maximize calorie burn.

Regular Intake Of Meal

For his workout, the former Splitsvilla contestant opts for meals at an interval of three hours. Foods like chicken, fish, eggs, and legumes play an important role in supporting muscle repair for the youngster.

Adequate Sleep

Understanding that recovery is vital for muscle growth and overall health, Digvijay emphasises having quality sleep. He ensures to have adequate sleep each night to allow the body to recover.

ALSP READ: Ram Kapoor’s Incredible 42 Kg Weight Loss: Actor Once Followed 16/8 Intermittent Fasting, Expert Weighs

Expert Tips On Getting Six-Pack Abs

Achieving six-pack abs is a goal for many fitness enthusiasts, and requires a strategic combination of exercise, nutrition, and consistency. Regarding the same, our expert, Varnit Yadav, exercise and nutrition coach, gave a few tips. To take your body to the point where those abs are visible and popping out, you have to act on the following.

Keep dropping your body weight till you are satisfied with the body fat composition

Creating a calorie deficit is crucial, which can be achieved by eating less, exercising more, or both.

Ensure a high protein diet when reducing calories to preserve your hard-earned muscle mass; 1.5grams per kg of body weight should be a decent place to be in (considering you are staying reasonably active)

Prioritise sleeping 7 or more hours to ensure the most optimum results

Supplement if required with necessary vitamins and minerals if you are not able to meet them from your diet

Strength training at least 3-5 times a week will ensure consistent progress

Treat your abs like any other muscle in your body, but do not overtrain them, as it will be counterproductive. You can train your abs three times a week by including movements such as hanging leg raises, crunches, planks, etc.

Achieving a well-defined six-pack is a dream for many fitness enthusiasts, but it’s essential to prioritize your overall health and well-being in the process. Before embarking on any intense exercise regimen, it’s highly advisable to consult with a dietitian or fitness expert. They can provide personalized guidance tailored to your specific needs, ensuring that you follow a balanced approach that supports your fitness goals while safeguarding your body.

Fitness

This vibration plate is a secret weapon for ‘losing all that jiggly stuff’ — and $50 off on Amazon

Published

1 day ago

December 24, 2024

Press Room

This vibration plate is a secret weapon for ‘losing all that jiggly stuff’ — and off on Amazon

New year, new goals, and new products to help achieve them — that is our 2024 retail scene wrapped.

For anyone committed to working out and eating healthy, there’s nothing quite as frustrating as the last couple of inches that refuse to come off your waist. If you’ve been in that boat, you’ve probably tried all the home gym equipment under the sun — from waist trainers to resistance bands, ankle weights, treadmills, and everything in between.

Apparently, shoppers have come across one machine that seems to be working miracles for stubborn fat. The LifePro Vibration Plate creates a full-body vibration that stimulates musculature, causing extra contractions and increased activation at all stages of your workout. Best of all, it’s currently 25% off on Amazon, right on time for your new year’s workout regimen.

RELATED: Save $150 today, hit gym goals tomorrow — Bowflex adjustable dumbbells are on sale

If it’s any testament to its power and efficiency, 10,000 of these compact exercise machines have been purchased in the last month alone. Over 25,000 customers have left reviews, and many are alleging that the LifePro Vibration Plate reduces pain, improves strength, and even shakes some weight off.

“I am a ‘very mature’ young lady and find it challenging to find a gym I like. When I saw this advertised, I knew I had to have it!” one customer shared. “I can balance on it, jiggle on it, massage on it, and do exercises on it. I am losing all that jiggly stuff that is hard to get rid of when ‘mature.’ Try this machine. It is so worth it!”

If you’ve been curious about vibration plate technology, now is the time to try it out without breaking the bank (or scale)!

Amazon

According to LifePro, the benefits you’ll get from your vibration platform go far beyond building muscle. With consistent use and a speed range from 1 to 99, the LifePro Vibration Plate can boost metabolism, lymphatic drainage, and improve circulation, which can also help burn unwanted fat and suppress stress levels (especially helpful around the holidays). The set comes with resistance bands, a remote, and access to free online workout videos to get you started. It’s also placed on wheels, which makes it easy to transport and tuck away when you have company over.

For over 200 years, the New York Post has been America’s go-to source for bold news, engaging stories, in-depth reporting, and now, insightful shopping guidance. We’re not just thorough reporters – we sift through mountains of information, test and compare products, and consult experts on any topics we aren’t already schooled specialists in to deliver useful, realistic product recommendations based on our extensive and hands-on analysis. Here at The Post, we’re known for being brutally honest – we clearly label partnership content, and whether we receive anything from affiliate links, so you always know where we stand. We routinely update content to reflect current research and expert advice, provide context (and wit) and ensure our links work. Please note that deals can expire, and all prices are subject to change.