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Archives for the day Saturday, May 29th, 2010

Basic Tips if You Run in the Street

Sharing ideas related to safe running and cycling is extremely important for us here at Alameda Runners — especially since I see both drivers and athletes doing such reckless things out on the road.

In the May 2010 edition of Runner’s World (pg. 69), the “need to know” section includes runner safety if you’re running on the street.

First, you may be wondering why people would want to run on the street.  It’s done for a few different reasons, and the most popular answer is related to the smoother running surface of the road when compared to the sidewalk.

Q: When runners run in the road, do they have to use hand signals?
A: Not the way cyclists do.  For one, you should be running against, not with, the flow of traffic.  But don’t assume a driver sees you.  Stretch out a hand and make eye contact at intersections.  If you’re at a stop sign or light, it’s a good idea to let drivers know which way you’re going, especially if you’ll be turning in front of them.

Read after the jump to read some more basic tips. Read more… »

How to Recover the Right Way

The need to recover is absolutely vital — it is a great way to prevent overuse injuries that many of us inevitably suffer.

The more you get out and run, ride, or train, it gets harder to just sit around and rest.  Many people will participate in “recovery” activities, which are normally slower, shorter duration runs and bike rides.

In the May edition of “Endurance News” from Hammer Nutrition, there is an article that goes into depth regarding the complicated art of recovery.  You can find the article here (PDF).

Specifically, the author noted recovery is “defined as training that takes place below 70% HR at a minimum; below 65% is even better.”

As long as you’re training at least 50%, which still gives you physiological effects, then you should be good to go.   My HR runs much higher than Ted’s HR, even when I’m “recovering,” but I can tell when I look at my HR monitor when I’m pushing myself too hard.  During a recent race, my HR climbed upwards of 165+ bpm — and I suffered greatly — though my first run after the race I kept my HR under 140 and shuffled home.

Recovery workouts should almost always be an hour or less in duration.  On the bike, you may be able to stretch that to 90 minutes, but I would limit that to two conditions:

•    You’re training for ultra-cycling events such as RAAM or the Furnace Creek 508.
•    You are training for an Ironman.

Did you hear that?

Unless you’re training for a specific event that requires hours upon hours of continuous exercise, keep your recovery activities short!