The concept of Tabata training is simple:

That’s it.  4-minutes and you’re done.  And before you write this off as some lame fad, let’s talk about the science.

Tabata training was developed in Tokyo, Japan at the National Institute of Fitness and Sports.  They compared the effects of high-intensity interval training (Tabata) to moderate-intensity aerobic workouts (long distance running) on VO2 max and anaerobic capacity.  The study was 6 -weeks long, with each participant working out 5 days per week.  They found that the moderate-intensity trainers produced a 10% increase . . . → Read More: The Worlds Fastest Workout – Tabata Training]]>

The concept of Tabata training is simple:

• Sprint as hard as you can for 20 seconds
• Jog/walk for 10 seconds
• Repeat these intervals 8 times

That’s it.  4-minutes and you’re done.  And before you write this off as some lame fad, let’s talk about the science.

Tabata training was developed in Tokyo, Japan at the National Institute of Fitness and Sports.  They compared the effects of high-intensity interval training (Tabata) to moderate-intensity aerobic workouts (long distance running) on VO2 max and anaerobic capacity.  The study was 6 -weeks long, with each participant working out 5 days per week.  They found that the moderate-intensity trainers produced a 10% increase in VO2 max, but they saw no anaerobic benefits.  This was not at all surprising.  What was surprising was that the Tabata trainers had a comparable 14% increase in VO2 max, and a 28% increase in anaerobic capacity.

After learning about Tabata, I decided to try it out for 4 weeks to test the real-world benefits.  Although I understand the science of VO2 max, as a mere simpleton I measure improvement by increased speed, endurance, and pleasure.

The first workout was an eye opener.  I went to the track planning to do 8 intervals, but alas I only completed 4.  I was disappointed.  To put this into perspective, I once ran/walked the final 21 miles of a 100-miler with no skin on 3 toes due to severe blistering.  I couldn’t walk for 2 weeks after that, but I managed to finish because I loathe quitting.  But Tabata is a whole different pain, and if you can’t run hard it has no benefit.  I was discouraged.  When I got home I read more, and learned that it’s encouraged to start with 3-4 intervals and build up to 8.  I felt better.

The next day I tried again, this time aiming for 5 intervals (which I completed).  It’s a fascinating workout for 2 reasons.  First, you are running at a pace you never run at.  This isn’t a fast run or a sprint, this is all out.  You literally run each 20 second interval as hard as you can, as if it was the finals of the Olympic 100m sprint, and you’re filtering out the fact that you have to do it again in 10 seconds (and again, and again…).  Second, it’s dreadfully painful, but over so fast.  A normal weekday run for me is usually about 45-60 minutes, and a weekend run is often longer (sometimes much longer).  It’s nice to get so much time back.

Eventually I did build up to 8 intervals, and spent several weeks running Tabata 4 times per week.  But before I get to my personal results, I want to share one more observation…   Tabata hurts.  It’s a painful program, physically and mentally.  Although it’s over very quickly, I dreaded those runs more than any training runs I’ve done.  It’s not fun at all.  It is, however, rewarding when it’s over.

The results

In the end, I had very positive results.  Measuring speed, I ran a personal best 5K a week after finishing my Tabata regimen.  For my endurance improvement, I had a tough time measuring since I hadn’t run a marathon or ultra recently, but I feel good on my long runs.  In fact, I feel great.  There’s no doubt I experienced improvement in my endurance.  As for pleasure, I would say that my runs post-Tabata are more pleasurable because I feel so good.  The Tabata workouts themselves were not pleasurable.

My recommendation

I think everyone should try Tabata for a month.  You’ll get faster, and although you might be afraid of losing endurance I promise you that you won’t.  Despite the positive results, I’ve chosen not to use Tabata as a long term program because it’s not fun, and whats the point of running if its not fun?

Anyone else tried Tabata?  I’d love to hear your experiences.

A few months ago we wrote one of our most popular reviews of all time, the Garmin 405 CX.  Given what a great product it turned out to be, we were surprised to see that the Garmin 305 was still out selling the 405.  After all, it lacks some of the features and is larger on the wrist.  Still, in order to better understand the phenomenon, we decided to test out the Forerunner 305 to get a comparison.

Selling for just $125 at Amazon, this GPS watch appears to be a great deal if you don’t want to dish out . . . → Read More: Garmin Forerunner 305 Review]]>

A few months ago we wrote one of our most popular reviews of all time, the Garmin 405 CX.  Given what a great product it turned out to be, we were surprised to see that the Garmin 305 was still out selling the 405.  After all, it lacks some of the features and is larger on the wrist.  Still, in order to better understand the phenomenon, we decided to test out the Forerunner 305 to get a comparison.

Selling for just $125 at Amazon, this GPS watch appears to be a great deal if you don’t want to dish out almost twice that for the 405.  But that’s assuming it’s a quality product, so let’s dive right in.

At first glance, the Forerunner 305 is clearly not as compact as the Forerunner 405.  And, in fact, it really doesn’t look like a standard watch the way the 405 does.  Still, it’s not overly bulky and so you don’t look like you’ve duct taped a gps device to your write (remember the Forerunner 201?).  The size, however, does have it’s benefits.  It allows increased room for the internal antenna, which means increased accuracy.  In fact, wearing the 405 CX on one hand and the 305 on the other hand, we found that the 305 was significantly more accurate on tree covered trails.  On roads, both were extremely accurate.

The heart and soul of the 305 is as a training device, and in that sense it hit a home run.  It stores an incredible amount of data (more than just about any runner could possibly care to track).  More importantly, it stores and tracks the data in an intuitive way, meaning you can actually use the data to help you train.  Unlike the Forerunner 205 and 201 before that, you can actually access the data on the watch directly and use it to view your history of runs including pace, distance, and heart rate over time.  While it’s easy to upload to your computer, it’s not necessary.

As an added bonus, you can also customize the view so you can see as much or as little data as you’d like.  For example, I personally only care about pace, elevation, and heart rate.  Others want much more data, while others want less (although if you want less, you might consider a smaller, cheaper, and less capable option).

The 305 does not have the wireless sync capabilities of the 405, but it does have a USB connection which is fast and easy to sync to Garmin’s Training Center software.  This software lets you design courses and workouts on your computer, then upload it to your watch.  This is an impressive feature which first came out with the 305 and is included in all future models.  Until you’ve raced your Virtual Partner on a 5K around your neighborhood, you haven’t experienced the thrill of a GPS watch.  OK, OK, maybe it’s not as good as a real training partner from a competitive standpoint, but it is more consistent!

Overall, I’d give the Garmin 305 a B- when compared to the Garmin 405.  However, from the perspective of value for your dollar, I’d absolutely give the 305 an A, and put it above the 405.  The only benefits of the 405 over the 305 is size, and wireless sync.  If that’s not worth $100 to you, then I recommend the 305.

Buy the Forerunner 305 Here

Buy the Forerunner 405 Here

Some of us never run without music, while some enjoy the quiet solitude of a trail running and listening only to the sounds of nature and our breathing.  Whatever your taste, few can say that they’ve never been lifted up by the perfect song at the perfect time on a tough run.

And with that in mind, I’ve put together the ultimate running playlist.  I’ve tried to make it a genre agnostic, although it is admittedly rock heavy.

The Foo Fighters have a lot of great running songs because of their upbeat tempo.  I would also include My . . . → Read More: The Ultimate Running Playlist]]>

Some of us never run without music, while some enjoy the quiet solitude of a trail running and listening only to the sounds of nature and our breathing.  Whatever your taste, few can say that they’ve never been lifted up by the perfect song at the perfect time on a tough run.

And with that in mind, I’ve put together the ultimate running playlist.  I’ve tried to make it a genre agnostic, although it is admittedly rock heavy.

Best of You–Foo Fighters (sample it here)

The Foo Fighters have a lot of great running songs because of their upbeat tempo.  I would also include My Hero (sample it here) in the list of ultimate running songs.

Lose Yourself–Eminem (sample it here)

Whether you like rap or not, whether you like Eminem or not, there’s no way Lose Yourself won’t lift you up when you’re feeling down.  Cuz remember, you got to lose yourself in the music, the moment, you own it, you better never let it go.

Welcome to the Jungle–Guns N’ Roses (sample it here)

Rollin in the deep–Adele (sample it here)

This is a brand new song from Adele.  If you had told me I’d have Adele on this list a few months ago, I would have laughed, but this new song is crazy good and has already carried me through a 60 minute hill workout (on repeat).  Go ahead, click on the link and sample it.  You’re going to love it.

Breathe–Prodigy (sample it here)

I’m not a fan of Prodigy, but I am a fan of this song.

Numb–Linkin Park (sample it here)

Eye Of The Tiger–Survivor (sample it here)

I don’t feel the need to explain myself on this choice.  When I hear this song on a run, I picture myself running to the top of a snow covered mountain in the middle of Siberia – preparing for my fight with Ivan Drago.  Of course, with the Rocky theme I also recommend Burning Heart (also by Survivor) (sample it here)

Jump–Van Halen (sample it here)

Sugar, We’re Going Down–Fall Out Boy (sample it here)

I know, I know, you’re way too cool to listen to Fallout Boy.  That’s OK, I am too.  But no one has to know that this song is on your iPod, and if you give it a shot I guarantee it will lift you up.

Higher Ground–Red Hot Chili Peppers (sample it here)

Born to Run–Bruce Springsteen (sample it here)

It would be blasphemy to create a running playlist without including the Boss’s classic, Born To Run.  Yes, I know he’s not talking about that kind of running, but it’s still a great song.

Good Feeling (sample it here)

This is my own sentimental favorite, and probably isn’t the best running song.  But this song came on my iPod as the sun rose after a 12 hour overnight run I did years ago, just minutes before the finish line.  And the lyrics say:

Good feeling,

won’t you stay with me just a little longer

It always seems like your leaving

When I need you here just a little longer

Dear lady there’s so many things,

that I have come to fear

Little voice says I’m going crazy,

to see all my worlds disappear

Vague sketch of a fantasy,

laughing at the sunrise

Like he’s been up all night

Oh slippin’ and slidin’

What a good time but now,

have to find a bed

that can take this weight

I just finished reading my favorite running book of all time, Dr. George Sheehan’s masterpiece Running and Being.  You can already see my bias coming into the review, but here goes…

This book was written in 1978, a time when running (or jogging as many referred to it back then) was starting to explode, but the book itself is timeless.

Dr. Sheehan was a philosopher, a doctor, and a runner.  He was a track star in college, but got away from running in his adult life as he practiced cardiology.  It wasn’t until he was 45 that he renewed his old love for . . . → Read More: Running and Being : A Book Review]]>

I just finished reading my favorite running book of all time, Dr. George Sheehan’s masterpiece Running and Being.  You can already see my bias coming into the review, but here goes…

This book was written in 1978, a time when running (or jogging as many referred to it back then) was starting to explode, but the book itself is timeless.

Dr. Sheehan was a philosopher, a doctor, and a runner.  He was a track star in college, but got away from running in his adult life as he practiced cardiology.  It wasn’t until he was 45 that he renewed his old love for running and began running in his yard (26 loops to a mile).  At that time, he was overweight and out of shape.  5 years later, at the age of 50, he ran the worlds first sub-5 mile by a 50 year old.

But that’s not what this book is about.  In Running & Being: The Total Experience Dr. Sheehan discusses and philosophizes the importance of play.  In fact, most of the book isn’t about running at all, it’s about being and playing. Running wasn’t a means to an end (losing weight, staying in shape, living longer), it was a form of play in which all forms of life could participate.

When you read Running & Being, you’ll continually find yourself saying “My God, that’s exactly how I feel.  We’re the same!”  Well, the truth is that we runners are all the same.  Dr. Sheehan just has the rare ability to put all of our thoughts into words on a page.

Everyone in my life knows I’m a runner, there’s really no hiding it.  So when someone wants to try out this whole “running” thing, they usually ask me for my advice on how to get started. My first response is always the same, to read this book.  It won’t teach you how to run, but it will teach you how to have fun doing it.  And if you learn how to have fun with it, the rest will come.

And for those that already love running I also recommend it, but for a different reason.  If you love running, at some point you’ve probably had difficulty understanding why.  And you’ve probably had friends and family ask you hundreds of times why you run.  Running and Being will answer that.

I was reluctant to write a review for this book, because I know it comes across as doting.  But then I realized that a lot of people will read this, and a few might actually go buy it and read it.  And that, to me,  makes it worth it.

<table cellpadding="0" cellspacing="0" border="0"><tr><td><img src="http://www.rundurance.com/images/B0037QH20U/517IryWACKL._SL75_.jpg" /><td></tr><tr><td>If you've never own or tried out a pair of Salomon trail running shoes before, the first thing you'll notice is the unique shoe lacing system. The tiny string lace connects to an adjustable latch, allowing you to quickly tighten and loosen your shoe. It's very convenient for taking your shoe on and off (say, for when you're running in rocky terrain and regularly cleaning out your shoes). It looks and feels insufficient for a hardcore trail run, but I can say that I have never broken a lace, nor have I known . . . → Read More: Salomon XA Pro 3D Ultra GTX Trail Running Shoe Review]]>

<table cellpadding="0" cellspacing="0" border="0"><tr><td><img src="http://www.rundurance.com/images/B0037QH20U/517IryWACKL._SL75_.jpg" /><td></tr><tr><td>If you've never own or tried out a pair of Salomon trail running shoes before, the first thing you'll notice is the unique shoe lacing system. The tiny string lace connects to an adjustable latch, allowing you to quickly tighten and loosen your shoe. It's very convenient for taking your shoe on and off (say, for when you're running in rocky terrain and regularly cleaning out your shoes). It looks and feels insufficient for a hardcore trail run, but I can say that I have never broken a lace, nor have I known someone that has. With that said, I have read about people breaking them, but only in rare cases.<td></tr></table>

<table cellpadding="0" cellspacing="0" border="0"><tr><td><img src="http://www.rundurance.com/images/B003CL34P2/31ybRtvmmmL._SL75_.jpg" /><td></tr><tr><td>I've had mixed results with running tights before, so I purchased these Nike dri-fit running tights with some reluctance. My previous experince with running tights is that they do a great job keeping you warm and preventing injury, but they are hard to get on, itchy during the run, and extremely hard to get off. And in one case, the way it retained water caused me to get extremely cold during my . . . → Read More: Nike Dri-Fit Filament Running Tights Review]]>

<table cellpadding="0" cellspacing="0" border="0"><tr><td><img src="http://www.rundurance.com/images/B003CL34P2/31ybRtvmmmL._SL75_.jpg" /><td></tr><tr><td>I've had mixed results with running tights before, so I purchased these Nike dri-fit running tights with some reluctance. My previous experince with running tights is that they do a great job keeping you warm and preventing injury, but they are hard to get on, itchy during the run, and extremely hard to get off. And in one case, the way it retained water caused me to get extremely cold during my warm-down. <td></tr></table>

I’m sure you’ve heard that you should warm-up before any strenuous exercise, they even teach that in elementary school gym class. But what they fail to do is explain why. And because of that, most of us ignore that old wise-tale that it’s important to warm up, and we just cut to the chase and start working out hard. After all, we’re runners!  We don’t waste time doing anything but getting our workout in, we don’t have time for stretching and we certainly don’t have time for running slow, right?

Hold on, tough guy.  What our 4th grade teacher . . . → Read More: The Secret To Getting The Most Out Of A Run – The Warmup]]>

I’m sure you’ve heard that you should warm-up before any strenuous exercise, they even teach that in elementary school gym class. But what they fail to do is explain why. And because of that, most of us ignore that old wise-tale that it’s important to warm up, and we just cut to the chase and start working out hard. After all, we’re runners!  We don’t waste time doing anything but getting our workout in, we don’t have time for stretching and we certainly don’t have time for running slow, right?

Hold on, tough guy.  What our 4th grade teacher failed to convince us of is that the warm-up is the secret ingredient to a great workout because it physically and mentally prepares us for the journey ahead.

Injury Prevention

Warm-ups prevent injuries in two ways.  First of all, if you are nursing a previous injury, the warm-up acts as a litmus test.  If you finish your warm-up and the ache is still there, you probably don’t need to push it doing a harder run.  Of course, you have to know your own body and I’m not at all saying you can’t or shouldn’t run through pain, but if you just jump right in to the hard workout, you’ll have no way to gauge whether the pain is due to the strenuous activity, or whether it’s a nagging injury that needs rest and treatment.

The warm-up also does exactly what it says, it warms you up.  Cold muscles do not absorb impact and shock as well as warm muscles do, nor do they stretch as well.  Going into a hard spring, or turning your ankle on a rocky trail can be more easily absorbed when your muscles are warm. This is why warm-ups are particularly important in cold climates.

Improved Performance

When your at rest, so is your heart.  Your muscles are relaxed, and your heart-rate is greatly reduced.  As you begin a work-out, it takes some time for your heart to respond and to get sufficient oxygen-rich blood and nutrients to your oxygen-deficient muscles.  This is why you might find yourself breathing heavy at the beginning of a run, but not so much after 5-15 minutes.

And the more you push it during that initial stage of the workout, the more your wearing down your muscles.  There’s really no sense in wearing out your muscles at the beginning, before you’ve even ramped up into the highest gear.  But if you take your time and warm-up, your heart and muscles are ready to go when you start the hard workout.

Mental Preparation

Let’s face it, if you are really pushing yourself then it’s hard to get out the door.  If you know that your tempo run is going to hurt, or your intervals are going to have your lungs screaming in pain, then it can be mentally exhausting to get off the couch and strap on your shoes.  It’s much easier to focus on one thing at a time.  So as you get up t ogo run, think about the nice easy warm-up, and how important it is.  Once you’re out there and your blood is flowing, it’s easy (exciting!) to start pushing it.

OK, Now What?

So now that I’ve convinced you about the criticality of a good warm-up, I know you’re chomping at the bit to go out there and start warming up. But hold on, champ.  Let’s first discuss the details of a great warm-up.

How slow do I need to go?

That’s up to you.  You should be taking it very easy, if you aren’t sure if you’re going too fast, then you probably are.  Remember, we’re just trying to get blood flowing.  For some newbies, that might be a brisk walk.  For the marathoners out there, it’s probably about your marathon pace.  If I was to try to give a one-size-fits-all answer, I’d say that you shouldn’t be breathing hard.  At all.  Anything you waste in the warmup will take away from the real workout, which is why you’re really out there.

How long should I warm-up?

Again, that depends.  A fitness freak can go from 0 to 60 in just a few minutes.  I personally only warmup for about 5 minutes.  For a friend of mine that was new to running, he said he felt like crap for the first 20 minutes of every run, so I told him to slow down and warmup for 20 minutes.  Generally speaking, that’s a good rule of thumb.  Warm-up until you don’t feel like crap.

Overall, I’d recommend between 5 and 20 minutes to warm-up for the vast majority ofrunners.

What about you, do you consistently warm-up?

<table cellpadding="0" cellspacing="0" border="0"><tr><td><img src="http://www.rundurance.com/images/B000N0WBIQ/419uPblhcnL._SL75_.jpg" /><td></tr><tr><td>If you're going longer than 5-10 miles, you're probably going to want more than 22oz's that the Nathan hand held water bottle carries.  For this, you're going to need a hydration backpack. So when I got my Nathan HPL #020 and took it out for my first run, I immediately fell in love.  Why?  Let me count . . . → Read More: Nathan HPL #020 Review]]>

<table cellpadding="0" cellspacing="0" border="0"><tr><td><img src="http://www.rundurance.com/images/B000N0WBIQ/419uPblhcnL._SL75_.jpg" /><td></tr><tr><td>If you're going longer than 5-10 miles, you're probably going to want more than 22oz's that the Nathan hand held water bottle carries.  For this, you're going to need a hydration backpack. So when I got my Nathan HPL #020 and took it out for my first run, I immediately fell in love.  Why?  Let me count the ways.<td></tr></table>

The most common question I get from both beginner and veteran marathoners alike is: “What should I eat during the week and the morning of the Marathon race?” It’s a great question and a very important part of success on race day. Since I covered how to practice your marathon nutrition strategy in training in one of my previous posts, this week I will cover an ideal nutrition plan starting 5 days out from the race so you can start planning your pre-race nutrition strategy now.

Marathon Rule #1: Never try anything new on . . . → Read More: Pre-Marathon Nutrition]]>

The most common question I get from both beginner and veteran marathoners alike is: “What should I eat during the week and the morning of the Marathon race?” It’s a great question and a very important part of success on race day. Since I covered how to practice your marathon nutrition strategy in training in one of my previous posts, this week I will cover an ideal nutrition plan starting 5 days out from the race so you can start planning your pre-race nutrition strategy now.

Marathon Rule #1: Never try anything new on Race Day

In addition to clothing, pacing, and training, this rule also applies to your nutrition strategy in the five days leading up to the race. You should not experiment with any new foods or venture too far from your normal diet. It’s easy to get nervous in the last few days of your taper and be persuaded by a new product a friend recommends or something you see at the race expo. However, if you haven’t tried it before, especially at marathon pace or during a long run, don’t be tempted.

It’s also important that you experiment with the types, quantity, and timing of the food you eat before you run. Some runners have very weak stomachs and need up to three hours to digest food before they can run comfortably. Other runners can eat within an hour of a hard run with no adverse side effects. It is important to figure out which type of runner you are during training and to take this information into account when you plan for the race morning.

Experiment with your pre-race meal before race day. Your last two long runs or difficult marathon paced workouts should be similar to race simulations. Try wearing the clothes you think you’ll wear on race day, the shoes, socks, and everything you can think of. Eat the same pre-race meal you’re planning for the night before the race and when you wake up in the morning, eat the same breakfast you plan on having. This will give you time to change things up before race day if you find it doesn’t work for you.

5 days from the race

Begin to increase your total carbohydrate intake by adding in more pastas and starches (low glycemic index foods) to your diet throughout the week. The old idea of depleting your carbohydrate stores the week before the race and binging on carbohydrates the last few days in an attempt to trick your body into overcompensating and storing more fuel is outdated. Ensuring that you consume a higher percentage of your total daily calories as carbohydrates is sufficient.

Remember, you’re not running as much as you have been, so eating too much more than you normally do will make you feel bloated and lethargic. At this point in the nutrition cycle, relax and don’t go overboard.

48 Hours before the race

Your last big meal should be two nights before the race. It will give your body ample time to digest anything you eat so you won’t feel bloated on the morning of the race. I’ve seen too many people gorge on pasta the night before the race only to reach the starting line the next day stuffed and lethargic. Have you ever tried to run the morning after Thanksgiving? If you have, you know the bloated feeling I’m talking about, and if you
haven’t, I don’t recommend scheduling a tough workout.

24 hours and before

Eat normal balanced meals like you would normally do on any training day. Make sure you drink plenty of liquids all day long, especially electrolyte fluids such as Gatorade or use electrolyte tabs such as Nuun. It helps if you carry a water bottle along with you throughout the day to remind yourself to drink.

Your main meals should still be in the form of low glycemic to medium glycemic index foods. Ideally, you won’t be too active on the day before the race, so you may feel full quickly. That is fine, you shouldn’t try to stuff yourself.

18 hours before the race

Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty foods.

4 hours and less

You should be up early enough before the race to eat a small breakfast with plenty of time to start digestion before the gun goes off. If you need 3 hours to eat a small meal before running, then you need to get up at least three hours before the race to get in a light breakfast. You’ll want to drink mostly water (unless you know temperatures at the race are going to be warm), with some electrolyte fluid. Don’t try to get all your fluids down by chugging your water bottle. Drink small, regular sized amounts. Room temperature water is absorbed quicker than warm or cold water. I estimate that you’ll need 6 oz. every hour or 8 oz. every hour on hot days.

Lots of runners will take a GU or energy gel right before the gun goes off. I only recommend this if you have a weak stomach and you haven’t eaten in 3 hours. If you’re able to stomach more solid foods 60-90 minutes before the race, this is preferable. Basically, energy gels are mostly simple sugars and you’ll be consuming another 2 or 3 gels before the race is over. Even for the biggest sweet tooth this is a lot of sugar.

I hope this article was a practical and informative nutrition plan you can implement for race day. In the last article of the series, I will cover the nutrition plan during the actual race, so stay tuned!