CRUSH ANY GOAL
Want to improve your health? Race faster? Lose weight? Avoid injury? This simple plan – which builds in strength, flexibility, and cross-training – will help all your running dreams come true.
You need to log more than kilometres to achieve your running dreams. This simple plan incorporates strength, flexibility, and cross-training for a stronger, fitter you.
At the Furman Institute of Running and Scientific Training (FIRST) in South Carolina, US, we hear from runners who want to get faster, from those who simply want to enjoy the sport for life, and from those who’ve given up on running entirely. They’ve stopped because injuries have made it too frustrating or too painful to continue.
The two of us – both long-time runners – spend a lot of time discussing what we can do now to increase the likelihood that we’ll log kilometres well into old age. We want to be able to keep doing what we love to do – and that’s probably a goal of yours, too.
Based on our experience as athletes, coaches, and exercise scientists, we developed the 7-Hour Workout Week, which is detailed in our new book Train Smart, Run
Forever ( R333, exclusivebooks. co. za). The plan includes activities to enhance cardiorespiratory endurance, muscular strength and endurance, and flexibility. Many runners have confessed that they skip the resistance training, stretching, and cross-training we recommend, but these exercises are critical for staying healthy as you become fitter and faster. That’s why we built them into the plan, which you can use to train for races up to the half marathon, to maintain fitness before your next 42.2, or simply to get – and stay – in excellent shape.