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.

Runner's World South Africa - - Contents - BY BILL PIERCE AND SCOTT MURR

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.


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