A proper plyo program involves exercises such as jumping, skipping, hopping, bounding and running. If young athletes follow some basic principles, incorporating plyos into their training programs can reap huge rewards and take their performance to new levels.

Researchers are finding that when implemented at certain stages of development—particularly ages 10 to 11 and 12 to 13—plyo training can propel future development. Youth in these age ranges can perform slow to intermediate work that trains their muscles’ stretch-shortening cycle. A muscle is like a rubber band: the more you stretch it, the more power/force it has. If you stretch a large rubber band, it can generate immense power and force. All athletes need to improve their muscles’ ability to stretch farther—to create larger rubber bands!

The effectiveness of any training program rests on the suitability of its design, including volume, intensity, frequency, speed of movement and recovery. Although plyo training can start at an early age, a 12-year-old should not do the same drills as an 18-year-old. For example, a 12-year-old could do 10 yards of Speed Hops with both feet, while an 18-year-old might do 25-Yard Single-Leg Jumps. Or the 12-year-old could do a Standing Long Jump, while the 18-year-old might use a box and do repeated jumps for distance.

By following a safe, sound plyometric program, youth ages 10 to 13 can start to develop the performance attributes that will help them excel in later years of their athletic careers.
Below is a sample program for beginners:

Pogo

• To start, bend the knees slightly—power and movement will come through the ankle joints
• Drive off the ground as explosively as possible
• On landing, keep legs straight but not locked and spring back into the air using extension through the ankles to gain height
• 2×8 jumps

Squat Jump

• Lower into a squat position, bending the knees
• Jump up, getting triple extension through the hips, knees and ankles
• Go as high as possible
• Try to spend as little time on the ground as possible
• 2×6 jumps

Star Jump

• Like the Squat Jump, from a squat position, jump as high as possible
• At the highest point, bring legs out to the side and arms overhead at a 45-degree angle, forming a star
• Bring feet back in and under the body before landing
• Land and repeat
• 2×6 jumps

Double Leg Speed Hop

• With both feet together, extend the ankles and hips
• Staying on your toes, hop on both feet for 10 yards
• Spend a little time as possible on the ground—pretend you’re hopping through hot coals
• 2×10 yards

By performing these simple exercises—progressing from low to moderate to high intensity—you can begin a plyometric program at an early age safely and effectively.
Photo:  sportxcel.org

It also burns calories, of course. At a 10-minute per mile pace—roughly the average guy’s marathon pace—you’ll fry about 10 calories a minute.

That’s a solid number, and if you run faster, you can burn even more.

But if running isn’t your favorite activity, there are plenty of other modes of exercise that can help you torch calories at a lightning fast rate.

“In general, you burn more calories by doing high-intensity weight training than you do running,” says Harold Gibbons, a trainer at Mark Fisher Fitness in New York City and the New York State Director of the National Strength and Conditioning Association.

Most people don’t realize this, though. That’s often because the number of calories you’re told you just burned is typically estimated from The Compendium of Physical Activities, which calculates energy expended through aerobic metabolism. That works well for low- to medium-intensity exercise, but not so well for higher-intensity activities that rely on anaerobic metabolism.

In fact, when researchers at the University of Southern Maine used a more advanced method to estimate energy expenditure during exercise, they found that weight training burns up to 71 percent more calories than originally thought. This suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute per mile pace.

But resistance training isn’t your only option. There are also cardio exercises that can boost your burn. We found 10 exercises that will help you incinerate calories—without ever having to hit the pavement.

Kettlebell Swings

According to research from the University of Wisconsin, this explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive.

In the study, participants burned 20.2 calories a minute and their average heart was 93 percent of its max for the course of a 20-minute workout.

“The kettlebell swing works you so hard because it’s not a movement you’re used to,” says Dan John, a strength coach in Salt Lake City and the author of Intervention. “You’re not super efficient at it, which taxes your body.”

Indoor Rowing

A 185-pound guy can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calories per minute, reports a Harvard University study.

And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, it’s a great total-body trainer.

Burpees

A 180-pound person burns about 1.43 calories per burpee, says exercise scientist and Spartan Coach Jeff Godin. So if you can hammer out at least seven a minute, you’re in the double digits.

But it would help if you shot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute. Why? Performing just 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine annual meeting.

AirDyne Bike Sprints

It sounds downright crazy, but Gym Jones manager Rob MacDonald proved that it’s possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder.

The key: Give everything you have in that 60 seconds.

Note: This was by no means a scientific experiment. It relies on the accuracy of the built-in AirDyne monitor, which calculates calories by converting fan revolutions into physical work.

Jumping Rope

According to the Compendium of Physical Activities, moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute, according to the Compendium of Physical Activities.

This exercise mode uses more muscle groups than jogging, and challenges your balance, and coordination—especially if you practice drills that require extra hand and foot skills.

Fat-Tire Biking

If you haven’t tried this fast-growing cycling sport, you should. You can burn up to 1,500 calories an hour—or nearly 25 calories per minute—pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain, all year round, says Mike Curiak, record holder for the 1,000-mile Iditasport Impossible, a fat tire biking race.

Reality check: That kind of calorie burn depends on your fitness and strength levels, and your skill. But regardless, it’s sure to be one hell of a workout.

“Cindy”

According to scientists at Kennesaw State University, this CrossFit Workout of the Day (WOD) burns an average of 13 calories per minute.

It’s effective because it pairs three exercises—5 pullups, 10 pushups, and 15 air squats—that work different major muscle groups, and you do as many rounds as possible in 20 minutes.

So if you’re in amazing condition, you can go all-out for each one, without slowing down or stopping to recover in between.

If you’re somewhat less than amazing (read: like most people), you simply rest when needed. For example, you don’t move on to the pushup until you’ve completed 5 reps of the pullup, even if you have to stop and start.

“Any routine that takes you from standing, down to the ground, and back up to standing again is an amazing calorie burner, because it really spikes the heart rate,” says John.

Cross-Country Skiing

Zipping along on skis delivers a better heart-pounding workout than running at about the same pace, thanks to the fact that the sport requires you to push with your lower body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

Tabata Jump Squats

This four-minute miracle drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 13.4 calories per minute and doubled their post-exercise metabolic ra

The last few weeks of a marathon training plan are in many ways like the last few miles of the race itself—they can be the toughest, or the most rewarding. How well you perform here will do the most to determine whether your marathon is a success or . . . something you don’t remember so fondly. (No one should never use the word “failure” to describe running 26.2 miles, no matter how far off their finish time is from their goal time.)

Behind you are many weeks of mileage buildup, especially if you’ve been following a 20-week marathon training schedule. But still to come is the “monster month,” a brutal period in which 20ish-mile-long runs become your weekend norm. Your training logs might start looking like those of Ryan Hall in his heyday (although hopefully you’re not going so far as to run triple-digit mileage per week). (In the video above, you can see how regimented a day in the life of America’s Fastest Marathoner used to look like.)

You have a big task outside of training too. Now’s the time to start dialing in the logistics of your race, how you’ll get to it, and how family and friends who want to cheer you on can find you amid the pack.

To help you stay on top of everything coming your way during the last 60 days before your race, we’ve developed this list of tips, to-dos and definitely don’t-dos relating to your training, nutrition and race strategy. Save yourself stress and worry by letting them guide you to the start line. (Marathon rookies may also want to check out these helpful first marathon stories, where people share what they wish they knew before going 26.2.)

1. Start getting used to the food and drink they’ll be serving on the course. Do some research and find out which sports drink (brand and flavor) volunteers will be handing out, as well as any sport beans or gels that’ll be available. Buy them and try them on your long training runs. See how your body responds when you consume them.

2. If the race’s choice of food or drink causes GI distress, start putting together a backup plan. If you find that you can’t eat the gels the race will be serving, or that their sports drink makes you queasy, it’s time to take matters into your own hands. That could mean carrying a fuel belt with food that’s more to your liking. Or it could mean coordinating with friends or family to meet you with provisions at specific spots on the course. Or your plan might include both. Just note that the bigger the race is, the harder it will be to find your loved ones in the crowd. So if there’s something you “must have” in order to go the distance, you’re better off keeping it on your person and carrying it until you need it.

3. Keep yourself safe on long weekend runs. The monster month means you’ll be spending Saturday or Sunday morning covering around 20 miles. That’s a lot of ground to cover if someone needs to find you. So leave a map of your route with family or friends. This is especially important if you do your long runs on the trails.

4. Turn off the tunes. You may not like the sound of this tip, but: Turn off your headphones. Two big reasons why. First: When you’re off on a multi-mile adventure, you need to be aware of  your surroundings—especially if you will be near traffic. Second, it’s good preparation to run your race headphone-free. What? You say. I can’t race without my jams. Yes. You can. And you should. You’ll want to remember the sounds of the race. Your Maroon 5 playlist will always sound the way it sounds, and you can listen to it any time. But the sound of total strangers shouting their lungs out trying to encourage you to go the distance will only happen once. You should be present to hear it.

5. Throw yourself for a loop. Consider structuring your long runs into loops around or near your home so that you have a built-in fuel station and bathroom stop. This also ensures you’re never too far from home if you encounter issues like cramping or a sprained ankle.

6. Start breaking in the shoes you’ll wear on race day. It’s OK to want to run in a pair of shoes that are clean and relatively new. But it’s a mistake to try and take on 26.2 in a pair of kicks you’ve never worn before. Log at least one of your long training runs in the shoes you plan to wear during your marathon. That way you’ll know that you can comfortably cover a lot of ground in them. If you’re worried about getting them dirty, do it on a good weather day.

7. On the topic of shoes, change them up throughout the week. It’s a good idea to wear something that’s slightly more built/more protective on long runs. You can switch to a lighter, more minimal kick for your shorter, faster runs. Why? Different shoes have different heel-to-toe drops, setting your feet closer or farther from the ground. This subtle shoe difference can have a big effect on your lower leg muscles, working some more than others. By using a variety of builds, you have a better chance of developing your legs more completely—and better protecting them from injury. (Here are 5 soothing ways to treat sore feet after running.)

8. Get to know thyself. Wear a heart rate monitor on your runs. The monitor will track the intensity of your training and teach you how your ticker responds to different paces and inclines. The goal for your marathon is to maintain a steady, sustainable pace. Knowing your target heart rate for that pace will help keep you on track when race day comes.

9. Learn to protect yourself where it counts the most. Muhammad Ali once said, “It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.” He could’ve added chafing to that mix. Nothing will make your strides feel worse than inner thighs or nipples getting rubbed raw by a technical short or tee. Use Vaseline or another protective lubricant on trouble spots so that you can run pain-free.

10. Keep yourself in check. Don’t think you’re supposed to chase your race pace on long runs. These runs are not meant to mimic race day but are designed to help build an aerobic base and train your body to be efficient with its fuel. Depending on your training plan, you should be 30-60 seconds slower per mile than race pace. Running faster can defeat the purpose of the run and break your body down unnecessarily.

11. Bounce back from hard runs faster with a little help from your bathtub. Following a long run or hard-effort interval or tempo session, boost your recovery with a cold bath. More isn’t necessarily better here, so don’t overdo it with long periods of time or ultra-cold temperatures. Temperatures in the 60s with dip times 6-8 minutes long can deliver results.

12. Remove stress from your results. Other than your closest family, friends and anyone who wants to watch you run, DO NOT TELL ANYONE YOUR GOAL PACE. Why? Because telling people a goal time only creates undue pressure that you do not need. What happens is this: If you set a goal, then run a PR but don’t quite hit the goal, upon hearing your finish time, people will act disappointed. Don’t let that happen. Keep people free of expectations, then let your results speak for themselves.

13. Remember that rest is training too. Recovery is huge during monster month. Sleep is one of the biggest factors in determining how well your body recovers. Aim for 7 to 8 hours of sleep per night.

14. Earn extra credit when it’s crunch time. Consider adding a nap wherever you can in the week leading up to the race.

15. Be careful not to overtrain. The big weekly mileage totals you rack up during monster month make you a prime candidate for overtraining. Watch for signs like irritability, fatigue or illness. If they start showing up, increase your rest time. You’re better off going into a race over-rested than over-worked.

16. Don’t let the flu bug bite. Even if you’re not overtrained, your immune system can be compromised by the increased demands of monster month. Try to up your intake of water, vitamin-rich foods like oranges, and sleep.

17. Remind yourself that relaxed is fast. Many elite runners repeat a mantra (or several) over and over during difficult stretches. This technique helps them control their breathing and stay motivated as they chip away at the mileage. Their mantras usually remind runners of an inspirational element or person in their life for whom they are running and fit the rhythm of a relaxed breathing pattern.

18. Plan ahead. Figure out what you’ll wear on race day—socks, compression shorts, shirt, shorts, hat and anything else. You don’t want questions about what you’re going to wear or what you need to pack stress you out the week of the race. Once you have this all dialed, then . . .

19. Take test runs in your race-day getup. Consider it a dress rehearsal for the main event. Try and go at the same time and on the same day of the week as the actual event.

20. Practice your race-morning nutrition. Experiment with your night before/morning of meals. You want to know what you’ll eat and when, and how your body will respond.

21. Practice your pre-run warm-up too. You want the routine nailed down by race day. The warm-up could involve foam rolling, dynamic movements like skipping, and light stretches so that your body is warm and loose before you toe the starting line. Or you could just jog to loosen up. Matter of preference, really. Find what works for you and stick to it. (Check out Ryan Hall’s pre-run warmup routine.)

22. Trust in the taper. Don’t give in to the temptation to add miles to it. You may feel lazy, or worry that you’re losing your fitness. But you’re not. You’re giving your body a chance to reload so you can crush the race.

23. Support your supporters. Help your spectator friends by plotting your race time against locations on the course map. Calculate arrival times based on best-case and worst-case scenarios.

24. Shop ahead to stay warm. Wear baggy, warm clothes before the start. With early morning start times, even races in seemingly warm climates can be chilly in the athlete’s village. You’ll also want have some garbage bags to protect your shoes and more in case it rains.

25. Exercise carb control. Don’t overdo carb-loading in the week leading up to the race. That can result in unwanted bloating and weight gain. Aim to take in about 75-100 grams of carbohydrates at each meal for three days leading up to the race. There’s no need to stuff your face with a huge pasta dinner the night before.

26. Keep it simple the night before. Complex carbs or fibrous foods can take longer to leave the gut, which can spell GI distress on race day. Stick to simple carbs as the race gets closer.

27. Fresh feet are fleet feet. Stay off your feet as much as possible in the days leading up to the race. This can be especially challenging if you’re racing in a new city that you want to explore. Give yourself permission to take the bus tour for once.

28. Lay it all out. Set out your gear the night before the race so you aren’t scrambling on race morning. Pin your bib to your shirt. Make sure your smartwatch is charged, and dial in any other details that you don’t want to be worrying about once your alarm clock goes off.

29. Don’t do anything new on race day. Now’s not the time to add something different to your gear or nutrition plan—even if the hotel’s Continental breakfast looks really good.

30. Relax. You’re going to do great.

More Marathon Training Content to Help You Conquer 26.2 Miles:

• 8 Things I Wish I Knew Before My First Marathon
• Foolproof 20-Week Marathon Training Plan
• 20 Healthy Dinner Options for Marathon Training
• 7 Tips to Help First-Time Marathoners Avoid Pitfalls
• 24 Power-Packed Snack Options for Marathoners
• 15 Health Breakfast Options for Your Marathon Training

To many, pounding the pavement mile after mile seems like a death sentence. However, to a competitive runner, those treks on the track are vehicles to achieve something amazing. Many athletes use running as a means to enhance sport performance, whereas track or cross country athletes must view running as the performance itself. Regardless, no athlete (or coach) would turn down the opportunity to run faster and safer.

Whether it be a 100-meter sprint or a 5k through the woods, the task of running is quite technical. After all, the human anatomy was born to run. So, the question becomes, how can athletes run faster and do so with fewer injuries?

Coaches and athletes largely agree on the importance of warming up. Increasing the heart rate and elevating body temperature allows our muscles to recruit more force in the movement. However, the movement for movement’s sake is not good enough when it comes to optimizing running. For this reason, we must employ a running-specific warm-up.

Without further ado, here are 3 principles runners implement in creating an appropriate warm-up program.

Move-in Other Planes of Motion

Running is inherently a “forward and backward” movement. In the medical world, we refer to these kinds of motions as those within the sagittal plane. While watching someone run, you’ll probably notice the shoulders, hips, and knees all bend and straighten in the forward and backward directions. There is very little twisting or side-to-side motion that occurs. This is purposeful. After all, the goal of running is to get from Point A to Point B by moving forward as quickly as possible.

That said, all athletes should be competent in both twisting and moving side-to-side. These movements are inherent to sports like basketball and soccer because cutting, pivoting and sliding are common. All too often though, they’re neglected within a runner’s tool box.

Having stronger, more active muscles producing these motions can help reduce injury while also promoting greater efficiency and running economy. We’ve all seen runners whose pelvis twists too often or whose feet flare out after leaving the pavement. Greater strength is crucial in producing quality movement, yes, but it’s also vital to resisting unwanted movement.

Examples Exercises

• Lateral stepping
• Lateral lunge
• Fire Hydrant
• Side Plank
• Side Plank + Leg Raise
• Single-Leg Airplane
• Pallof Press

Plan Some Plyometrics

Too often, coaches will program warm-up regimens that include steady-state cardio of low intensity. In these cases, warming up to run fast looks like warming up to run slow. This isn’t necessarily wrong, but it’s not necessarily right either.

Programming plyometric training before running is an efficient method of raising the heart rate and activating muscles in multiple planes of motion. Injuries to the hip, knee, or ankle occur too frequently because athletes are not prepared with the necessary tools to absorb force appropriately. By performing plyometric exercises before runs, athletes will be better prepared to avoid injury and improve running efficiency.

Examples Exercises:

• Lateral hopping
• Lateral hopping on a single leg
• Jump rope
• Ladder drills
• Box Jumps

Stretch Sparingly

Perhaps the only controversial principle on this list is to stretch sparingly. Don’t get me wrong; stretching does have its place. However, by and large, coaches prescribe stretching far too often.

Quite a bit of research has come out lobbying against stretching as it pertains to performance. Holding a static stretch does not show improvements in force production, and in many cases, it could even reduce it. You might be thinking, running a 5k isn’t exactly a forceful proposition. However, because running 5,000 meters is performed more slowly and deliberately than 200-meters, optimal performance still requires optimal force production.

References: https://pubmed.ncbi.nlm.nih.gov/21659901/

Read More: Dynamic Warm-Ups for Runners and Lifters

BOLDERBoulder, recognized as America’s All-Time Best 10K by Runner’s World and the nation’s seventh-largest road race, made a resounding comeback this Memorial Day on May 29. The event witnessed tremendous success, attracting an impressive turnout of over forty thousand participants and almost one hundred thousand spirited spectators.

The highly anticipated race once again showcased the world’s swiftest runners in the International Team Challenge. Athletes from Kenya, Mexico, Great Britain, and Tanzania competed against a talented group of American runners, including defending champion Leonard Korir, who emerged as a formidable contender.

In the fiercely competitive Pro Race, Conner Mantz (USA) secured the coveted title of overall men’s champion, delivering an outstanding unofficial time of 29:08. Following closely, Alex Masai (Kenya) secured second place with a remarkable finish time of 29:11. Among the women, Emily Durgin (USA) claimed victory in the Pro Race, crossing the finish line with an impressive time of 33:24. Daisy Kimeli (Kenya) secured second place, concluding her race in 33:48. Official results will be confirmed and announced on June 16th.

Race Director Cliff Bosley expressed his profound gratitude to the remarkable runners and enthusiastic spectators who made this year’s event truly exceptional. He stated, “We are thrilled by the overwhelming turnout of participants and spectators who passionately competed and showed their unwavering support.”

End Result, in partnership with BB10K for 16 years, played a pivotal role in ensuring the triumphant return of BOLDERBoulder. Working closely with event organizers, the dedicated teams from Stack Sports and End Result spent over five days in Boulder meticulously overseeing the setup of separate start and finish lines, as well as timing splits at every mile. Following the conclusion of the citizen race, the course was readied for the professional race, featuring a thrilling cross-country style scoring format with teams organized by country. The United States showcased three patriotic teams adorned in vibrant red, white, and blue.

“Stack Sports and End Result have been invaluable partners in the success of BOLDERBoulder year after year,” said Race Director Cliff Bosley. “Their dedication and expertise in overseeing the event timing, have been instrumental in creating a seamless and memorable experience for our participants. We are grateful for their unwavering support and contribution to the continued excellence of our race.”

Kevin Jandt, VP of Endurance at Stack Sports, expressed his gratitude, saying, “Stack Sports and End Result are honored to continue our longstanding partnership with BOLDERBoulder, and we thoroughly enjoyed the experience of contributing to the success of this dynamic and highly competitive event.”

About BOLDERBoulder

The BolderBOULDER, named America’s All-Time Best 10K by Runner’s World, is the 7th largest running race in the United States. The race attracts over 40K-50K runners, joggers, walkers and wheelchair racers, and draws professional athletes from around the world to compete for one of the largest non-marathon prize purses in road racing. The annual in-person race starts at 30th and Walnut and winds through Boulder neighborhoods with live music and entertainment at every corner. The race finishes at the University of Colorado’s Folsom Field and attracts over 100,000 spectators throughout the course.

About End Result

The End Result Company has been a leader in timing and scoring for over 30 years. End Result has been involved in some of the largest road races in the country and is committed to providing events with the newest technology and legendary customer service and has been the official timing, results and scoring partner of the BOLDERBoulder since 2008, accurately timing more than 600,000 participants.

About Stack Sports

With nearly 50 million users in 35 countries, Stack Sports is a global technology leader in SaaS platform offerings for the sports industry. The company provides world-class software and services to support national governing bodies, youth sports associations, leagues, clubs, parents, coaches, and athletes. Some of the largest and most prominent sports organizations, including the U.S. Soccer Federation, Little League Baseball and Softball, and Pop Warner Little Scholars, rely on Stack Sports technology to run and manage their organizations. Stack Sports is headquartered in Dallas and is leading the industry one team at a time focusing on four key pillars — Grassroots Engagement, Participation Growth, Recruiting Pathways, and Elite Player Development. To learn more about how Stack Sports is transforming the sports experience, please visit stacksports.com. 

Greetings, fellow runners! As we gear up for the exhilarating Denver Rocks Run, hosted by GameDay Run Series on August 20, 2023, we are thrilled to introduce you to a remarkable individual who is not only a talented runner and artist but also a passionate advocate for a noble cause. Meet HumanEtchaSketch, whose mission is to turn his running prowess into a powerful force to help kids battling cancer.

Unveiling HumanEtchaSketch’s Mission

Beyond his artistic running talent, HumanEtchaSketch carries a deep-seated mission close to his heart: supporting children fighting cancer. Inspired by personal experiences with cancer within his family, HumanEtchaSketch saw an opportunity to use his unique running art to make a difference in the lives of these courageous young warriors.

Through the Run for Armstrong mission, he partners with various pediatric cancer charities like Children’s Cancer Connect to raise awareness and funds for research, treatment, and support programs. Each run he embarks on becomes a powerful symbol of hope, a testament to the strength and resilience of these brave kids. With every step he takes, HumanEtchaSketch strives to illuminate the path toward a brighter future for those battling this devastating disease.

Denver Rocks Run: A Perfect Stage for Purpose

The Denver Rocks Run, organized by GameDay Run Series, provides an ideal platform for HumanEtchaSketch to fulfill his mission. The event’s sense of camaraderie, passion for running, and commitment to giving back to the community align perfectly with HumanEtchaSketch’s vision.

As he participates in the Denver Rocks Run, HumanEtchaSketch will not only create mesmerizing running art on the city’s streets but also share his inspiring story and raise awareness about pediatric cancer. His presence will undoubtedly inspire other participants to run with a purpose, making every step count for something meaningful.

Joining the Cause

We encourage all of you to join the Denver Rocks Run and stand in solidarity with HumanEtchaSketch’s mission to help kids with cancer.

Register now at https://secure.getmeregistered.com/get_information.php?event_id=137827 and secure your spot at the starting line. Use special promo code ETCHIT to save $10 OFF your registration as well!

By being part of the Denver Rocks Run, you’ll join a community that not only celebrates athleticism and artistry but also embraces the true spirit of giving back.

Supporting HumanEtchaSketch’s Cause

For those who cannot attend the Denver Rocks Run but still wish to support HumanEtchaSketch’s mission, you can contribute to his fundraising efforts directly on his dedicated campaign page at runforarmstrong.com. Every donation, no matter how big or small, will go a long way in bringing hope and smiles to children battling cancer.

Conclusion

As we prepare to embark on the Denver Rocks Run journey, we are honored to have HumanEtchaSketch among us, a remarkable individual using his talents to create a lasting impact on children’s lives. Together, let’s make this running event not only a celebration of athleticism and art but also a powerful force for good.

Join us in supporting HumanEtchaSketch’s mission to empower kids with cancer, and let’s run with purpose and heart at the Denver Rocks Run. Together, we can bring light to those who need it the most and make a difference, one step at a time.

See you all at the starting line! Let’s rock this race and the lives of young cancer warriors!

The Boston Marathon holds a special place in the hearts of many runners. Its rich history and prestige make qualifying for this iconic race a top-tier goal for age-group and recreational runners alike.

Running the famed 26.2-mile route from Hopkinton to Boylston Street in Boston is not only a bucket list achievement but also a testament to your dedication and ability as a runner.

While qualifying for Boston is no easy feat, it is an attainable goal with the right approach. In this article, we’ll provide you with six essential tips to help you on your journey to qualifying for the Boston Marathon.

Make It Your Primary Goal:

If you aspire to qualify for Boston, it’s crucial to make it a primary goal in both your running and personal life. Share your intention with your significant other, family members, and running buddies to generate long-term excitement, support, and accountability.

Each age group has a specific qualifying time that must be achieved within a two-year window prior to registration opening. By making Boston qualification a priority, you can channel your energy and focus towards the necessary training and preparation.

For more details on age qualification standards for the Boston Marathon, visit the Boston Athletic Association’s official website.

Set a Realistic Goal:

Qualifying for Boston requires significant dedication and commitment. Understand that it may take a year or two, or even longer, to develop the necessary aerobic strength and overall fitness to meet the qualifying standards for your age group.

Seek guidance from a coach or join a local training group with a track record of helping runners achieve a BQ. They can assess your current fitness level, running history, and other factors to design a tailored training program that aligns with your abilities and schedule. Be realistic about where you are as a runner and the progress you need to make to reach your goal.

Choose the Right Race:

Selecting the right race plays a crucial role in your quest to qualify for Boston.

Look for a fast, USATF-certified course with a high percentage of Boston qualifiers. While marathons like New York City, Chicago, and Boston itself have a large number of qualifiers, they can be challenging to get into.

Consider races like the Beantown Marathon in Hingham, MA (about 45 minutes Southeast of Boston). The Beantown Marathon has a USATF-certified course and boasts one of the highest Boston Qualifying percentages around, with over 40% of last year’s finishers qualifying for Boston. Not to mention, it’s also one of the last possible qualifiers for Boston, in case you are running out of time and need to squeeze a BQ time in.

Harness the Power of Super Shoes:

To maximize your race-day performance, consider investing in running shoes with carbon-fiber plates, commonly known as “super shoes.” These shoes offer a 3 to 6 percent advantage over traditional foam midsole shoes.

Brands like Nike, Adidas, Skechers, ASICS, and others offer models with carbon plates. Visit a local running store to try on different options and find the pair that suits you best. Super shoes not only enhance your speed but also aid in quicker recovery, enabling you to push your limits during training.

Train Methodically and Consistently:

To achieve your Boston qualifying time, follow a well-structured training plan that gradually builds your aerobic fitness and mileage.

Most coaches recommend a 16-week training plan, but the duration may vary based on your current fitness level and experience.

Aim to run between 50 and 80 miles per week during peak training weeks, ensuring an appropriate balance between intensity and recovery. Include long runs, faster workouts (such as tempo runs and intervals), and recovery runs in your training regimen.

Adjust your plan to accommodate your individual strengths, weaknesses, and personal constraints.

The Boston Athletic Association website provides some great resources for Boston Marathon Training Plans, including four different levels of training to help you whether you are running over five hours or going for a sub-three hour marathon.

Maintain Resilience and Optimism:

Even with meticulous training, the race-day experience can be unpredictable.

Understand that qualifying for the Boston Marathon may take time and multiple attempts. Factors such as missed workouts, injuries, and life’s unexpected challenges can sometimes derail your plans.

During setbacks, it’s essential to maintain resilience and optimism. Use setbacks as learning opportunities, adjust your training accordingly, and stay committed to your goal.

Surround yourself with a supportive network of fellow runners, friends, and family who can uplift and encourage you during both the highs and lows of your journey. Remember, qualifying for Boston is a remarkable achievement, and each step forward brings you closer to your dream.

Conclusion:

Qualifying for the Boston Marathon requires a combination of dedication, realistic goal-setting, strategic race selection, proper training, and a resilient mindset.

By making Boston qualification a priority, setting realistic goals, choosing the right race, harnessing the power of super shoes, following a methodical training plan, and maintaining resilience, you increase your chances of earning a coveted spot on the starting line in Hopkinton.

Remember, the journey to Boston is as rewarding as crossing the finish line, so embrace the process, enjoy the miles, and never lose sight of your determination. Best of luck in your pursuit of qualifying for the Boston Marathon!

We’re all busy. And most of us lead hectic lives. A workout plan that takes away the guesswork is paramount to our success. Today do THIS, tomorrow do THAT-you get the picture. Follow these 5 tips and you’ll be out the door and on your way to your first 5k!

START SLOWLY

Don’t worry about how fast you’re running or how far you are going. The first step will be to incorporate this new running habit to build up your fitness. Consistency matters (more on that later). Gradually raise your heart rate on each run by starting slowly and finishing strong. Run at a conversational pace to ensure you’re within the right effort level.

RUN FOR TIME

Don’t worry about distance or pace. Your initial focus should be on getting some time under your belt. Plan for at least 30 minutes of exercise when first starting out. This can be walking, running, or a mix of both. As your body adapts and establishes a base, a dedicated training plan with specific workouts can enter the mix.

INCORPORATE STRENGTH TRAINING

Whatever your athletic endeavor is-be it general health or competing in the Olympic games-a strength training program is paramount to your success. Running alone will not be enough to achieve your body recomposition goals, nor will it keep you injury-free. Incorporate strength training to bulletproof your new body!

Try this dedicated strength-training program that can be done anywhere.

RECOVERY

Don’t run every day. The initial shock of getting off of your couch and pounding the pavement can be rough on your body. Recovery is important to allow your body to absorb your newfound training. Differentiate between discomfort and pain. Discomfort is and will be part of the process. Push through! You’ll become a better person because of it. Pain is different. It means you’re injured and that you should take some time off. Listen to your body.

CONSISTENCY

Consistency matters! This is by far the most important component of any habit-changing endeavor. Consistency is the magic pill that everyone is searching for. This training plan requires that you implement at least 3 workouts per week. Show up and give it all that you have on any given day. Some days that will only be 20% and that’s okay. The compounding interest of week in and week out is how you’ll gain sweat equity.

WORKOUT WEDNESDAY:

:30sec x2 sets

-Cat/Cow

-Birddog

-Push-up

-Squat

-Plank

-Glute Bridge

-Forward/Side/Reverse Lunge

Kevin is a former collegiate baseball player turned Personal Trainer and Fitness Consultant to a global corporate wellness company. He is passionate about fitness and the importance of a holistic relationship with health/wellness. He loves anything outdoors, a good cup of coffee, and chasing his hyperactive 3-year-old (all of which oddly correlate with each other). To learn more, reach out to him at 5facetfitness@gmail.com