The 15 Laws Of Training

Experienced runner or novice these 15 "laws" coined by Tim Noakes—who took inspiration from Arthur Newton—are useful to follow in your training. 1. Train frequently, all year round 2. Start gradually and train gently 3. Train for distance, only later for speed* 4. Don't set your daily training schedule in stone* 5. Alternate hard and easy training 6. At first, try to achieve as much as possible on a minimum of training...

6 Lessons From a Year of Running

One year ago this week I started running. Initially it was just a challenge. After spending most of my life swimming or playing underwater rugby I wanted to try something different and learn how to go on long runs. Here are 6 lessons I learned along the way: Start small. It's OK to wanting to run a marathon or even an ultra, but when you're taking your first steps it is best to keep it simple....

Atomic Running Guide

I've been writing about running for the past fourteen days. Today marks the last one on this topic, so I wanted to leave you with an easy guide to get you started on this amazing journey. 1. Start small but steady. In my experience, this is the key to start a lasting running habit. Something like "2 miles every day" or "5K every other day" will do. Don't complicate things...

1000 Kilometers

10 months ago I hated running. All my life I'd been obsessed with water sports: swimming, water polo, sailing, underwater rugby, rowing. I loved to be in and around the water. But as I described in 30-for-30 #2, earlier this year I took on the challenge to start running. The process wasn't easy. But once I formed the habit something clicked. I started enjoying the runs. The easy ones and the hard ones....

Plan Your Runs

When I started running I just had the one goal of running at least 2 miles 5 times per week. This was great for the first 3 months of the year but then I hit a plateau. I wasn't improving much and just running longer wasn't cutting it for me. For over a month I struggled to improve any stat. I knew I had to change something. I started reading about training plans and different running regimes....

Long Runs

My favorite runs are the longer ones. I'm not talking about marathons or ultra-marathons—I'm not there yet. Or at least my brain isn't. I still haven't run longer than 21K. Regardless of numbers, something magical happens after the 5-mile mark. Up to that point runs sometimes feel like simple workouts—I'm just burning calories and exercising my muscles. But not much else. Everything is manageable. My breathing pattern is OK, my heart is not pounding out of my chest and my legs react nicely....

How To Start Running

Going out for a run is easy. An aspect of running that I love is that I don't need any special equipment. With just a decent pair of sneakers and some sports clothes, I can just go out the door and get my daily run wherever I may be. The problem, of course, is repetition. For running to become an integral part of your routine you need to make it a habit....

Start running

Earlier this year I started running. It wasn't easy. I used to hate running. I used to think running was boring and not hard enough. But after reading how a CEO improved his mental strength by running at least 2 miles every day, I was up for the challenge. So in late January (can't believe we're still in 2020), I set the goal of running 2 miles or 25 minutes (whichever came first) 5 days a week....

Short reflections on 6 months of running

This morning I realized I’ve been running for the past 6 months. While I’ve skipped a few days I’m still on track to accomplish the goal I set in December 2019. Back then I decided that 2020 would be my running year. I set myself the goal of running at least 5 times per week a minimum of 2 miles. Now, 6 months into it I’m starting to see a clear pattern and a system that can be applied to other habits or goals you may have....