Participant T-shirt Design

by ING Philadelphia Distance Run

• August 06, 2010

Check out this year’s Participant T-Shirt Design. Philly soul with a little bit of Rock ‘n’ Roll!

• Participant Tee Front
• Participant Tee Back

Ask The Experts: Is Increasing My Long Run By One Mile Per Week Excessive?

by Mario Fraioli

• September 03, 2010

Q.

I’m upping my mileage for a half marathon. I’ve done several in the past, including two marathons. Is an increase of a mile per week for my long run excessive? I haven’t run more than a 10K distance since March but do run between 12-15 miles a week plus cardio at the gym.

- Chuck M.

The 10 Best Carbohydrate Sources For Runners

by Matt Fitzgerald

• September 02, 2010

Are you eating these foods and drinking these drinks?

Written by: Matt Fitzgerald

Runners need a lot of carbohydrate. Why? Because your muscles are fueled primarily on carbohydrate when you run hard. Thus, sports nutrition experts generally recommend that runners get approximately 60 percent of their daily calories from carbohydrate.

Workout Of The Week: Squires Long Run

by Mario Fraioli

• September 01, 2010

“It’s the long run that puts the tiger in the cat.” – Coach Bill Squires

Written by: Mario Fraioli

At the 1979 Boston Marathon, four runners from the Greater Boston Track Club placed amongst the top 10 finishers in the race, led of course by Bill Rodgers, who broke the tape in 2:09:27.

The Case For Cross Training

by Running

• September 01, 2010

High volume doesn’t always have to mean high mileage.

Written by: Courtney Baird

There are no real secrets when it comes to improving your running. To get faster, you run. A lot.

Recovery: Qualitative Measurement

by Mario Fraioli

• August 31, 2010

In the second installment of our new Recovery video series, Sage Rountree explains why it’s important to track your recovery in addition to logging your training. Click here to watch the video.

Ask The Experts: Why Am I Slower Outdoors Than On A Treadmill?

by Matt Fitzgerald

• August 31, 2010

Q.

Dear Experts,

Last year I weighed in at 274 lbs, was on beta blockers, and had numerous issues with my knees and shoulders. Since September of last year, I have been training regularly, and have made some great strides, including finishing the Rock ‘n’ Roll Chicago ½ Marathon in 2 hours, 45 minutes and 45 seconds.  In addition, I now weigh 193 lbs, and I no longer need to take the beta blockers.

Anyway, a majority of my running is on a treadmill. I am not, and I do not ever expect to be, a fast runner. But I think that I can keep a respectable pace on the treadmill. I am able to do my workouts (all but my long runs) with an average pace of 5.7 [mph] on the treadmill, and I hit sustained speeds of 6.2 [mph] for 5 minutes. What I am having a hard time doing is transitioning to running outside. My outside running times are significantly slower, and as a result, I seem to tire out much more quickly. I can run for an hour and a half straight on the treadmill (and longer), but there are times when I run outside that I can’t run for 40 minutes straight.

So how is it that I can make that transition? And how should I pace myself? Should I find a pace on the treadmill, and get used to that pace, and then attempt to do that outside? I will be running the Rock ‘n’ Roll ½ Marathon in Vegas in December, and I really want to be able to break the 2 hour and 30 minute time.

Greg

Bring Your Vitamins to Nutrilite

by Thomas Phan

• August 30, 2010

Does your multivitamin list plant concentrates as an ingredient? If not, you should upgrade! Bring a competitors’ multivitamin bottle to the NUTRILITE Mobile Experience at the ING Rock ‘n’ Roll Philadelphia Expo and swap it for a bottle of NUTRILITE Daily. Learn more at NutriliteHealth.com

Quick Quiz – How many calories do you need on raceday?

by Thomas Phan

• August 30, 2010

How much fluid per hour? Read on to see the science behind how the folks at GU Energy formulate their performance energy products and get the answers to these questions – It’s on the course so train with it!

Monday Minute: Side T Reverse Fly

by Running

• August 30, 2010

This week, Tim Crowley and friends demonstrate the Side T Reverse Fly, a strength-training exercise for runners that combines the side bridge with the reverse fly. This exercise will build core strength and get your glute medius firing, lessening the likelihood of injury. Click here to watch the video.

Burning Runner Box Score: Week 7

by Running

• August 30, 2010

T.J. has 13 weeks and less than 10 pounds to go to reach his goals!