New research suggests you may enjoy runs more if you get the tough parts out of the way early.
PROGRESSION RUNS that end fast. Races where you finish with a kick. Long kilometers that toughen as they pile on. Many running experiences involve easing in – and finishing hard.
But a new study in the Journal of Sport & Exercise Psychology supports flipping that format. Participants who ramped down as a workout progressed instead of building up rated the experience as more pleasant, says study author Panteleimon Ekkekakis, PhD, of Iowa State University. Those good vibes probably increase the odds they’ll exercise again, he says.
Still, many runners enjoy difficult efforts, but even they can benefit from an occasional easy-finish run. Here’s how to put ramping down into practice.
EVERYDAY RUNS
A new or recently rebooted running routine nearly always feels tough. Muscles and joints ache until your body adapts to the regular pounding of feet against ground. And your heart struggles to shuttle oxygen-rich blood to your muscles, leaving you huffing and puffing, says Dr Greg McMillan, coach and exercise physiologist.
Starting with run walk intervals decreases physical and mental strain, says De Mary Jung, an exercise psychology researcher at the University of British Columbia in the US. A ramp-down plan may trigger a surge of feel good hormones earlier so you feel better during and after your workout, Ekkekakis says.
Esta historia es de la edición March 2017 de Runner's World.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor ? Conectar
Esta historia es de la edición March 2017 de Runner's World.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor? Conectar
LONGOVERDUE PRAISE FOR THE RUNNING SINGLET
In the last decade, the running singlet once reserved for amateur competitors and professional athletes - has gone mainstream, not only on race day but also on everyday runs.
RISE OF THE 'ILLEGAL RUNNING SHOES
Banned shoes emerged at a basketball court long before they found their way onto a marathon course.
CRACKING THE SLEEP CODE
Are you an early bird or a night owl? Perhaps you've assigned yourself another animal after completing an internet quiz. Research is shedding light on the link between well-being and circadian predisposition, but there's no need to rewire yourself. Learn to lean into your biology with our guide.
THE SECRET TO SPEED IS IN YOUP BLOOD
Some of the world's best runners credit this unorthodox Norwegian training method for their success. Is it right for you?
THE MIND OF MASSYN
IN 2024, LOUIS MASSYN WILL ATTEMPT HIS 49TH COMRADES MARATHON AND HE'S LEARNT PLENTY OF LESSONS ALONG THE WAY. HERE'S THE STORY OF HIS AMAZING JOURNEY.
TAKING CHARGE
OUTSPOKEN AND AMBITIOUS, NEW COMRADES RACE MANAGER (AND FORMER WINNER) ANN ASHWORTH IS LOOKING TO TAKE THE RACE INTO THE FUTURE.
A HALF CENTURY OF COMRADES
THIS YEAR, BARRY HOLLAND WILL BE AIMING TO FINISH HIS 50TH CONSECUTIVE COMRADES MARATHON. THIS IS WHAT HAS INSPIRED HIM.
MY RUNNING LIFE
ORDINARY RUNNERS doing EXTRAORDINARY THINGS
Ageing In The Age Of Strava
RECENTLY MY BUDDY Sean sent a text message that said, “Been running a lot of 5:30–6:00 kays early. It feels pretty nice at that pace.”
How To Start A Run When You Don't Feel Like It
I'VE ALWAYS FELT validation when reading a story about writers and their love of procrastination.