What Will Newton Santa Bring Me...

All I want for gifts are these, Newton Products!

1. TERRA MOMENTUS = MOMENTUM  ALL-TERRAIN TRAINER
2. DISTANCIA = DISTANCE LIGHT WEIGHT NEUTRAL TRAINER 
3. Cozy Cocona Half Zip
4. Apollo Hooded Jacket

Three Running Workouts For The Treadmill

Got to love Triathlete and thank them for this wonderful workout.

Workout No. 1

Warm-up: eight minutes easy followed by 4×20 seconds at 5K pace or slightly faster.

Main set: 12×1 minute, alternating at a 4 percent grade, a 4.5 percent grade and a 5 percent grade.

The interval at 4 percent should be moderate, the effort at 4.5 percent should be moderately hard, and the interval at 5 percent should be hard. Try to run faster with each set of three.

Take one minute of rest in between each interval.

Cool-down: 10 minutes easy.

—Mike Ricci, head coach, University of Colorado at Boulder Triathlon Team

Workout No. 2

“One treadmill session I have a love-hate relationship with is 10×3 minutes at best effort, with three minutes rest between each,” says Ironman world champion Mirinda Carfrae . “It’s kind of boring but quite effective!”

Always remember to properly warm up and warm down before you do this session. A proper warm-up should include some strides on the treadmill.

Workout No. 3

Warm-up: 20 minutes of running. The first five minutes should be easy and can include walking. By minute 10, you should be running the same pace you would during a long run, and by minute 15, you should be running at a moderately fast pace. For the final five minutes of your warm-up, do progressively faster strides that are 15 to 30 seconds long, separated by 15 to 45 seconds of “recovery running” that is done slightly faster than the pace you expect to hold during the main set.

Set No. 1: 3×30- to 45-second hill repeats at a 5 percent, 6 percent and 7 percent grade. These hill repeats should be fast, but not so fast that you can’t finish the workout. Take a 2:15- to 2:30-minute rest, so that each repeat takes three minutes.

Set No. 2: 3×30- to 45-second hill repeats at a 6 percent, 7 percent and 8 percent grade. Slightly increase the pace you’re running, as well. Take a 2:15- to 2:30-minute rest, so that each repeat takes three minutes.

Set No. 3: 3×30- to 45-second hill repeats at a 7 percent, 8 percent and 9 percent grade. Slightly increase the pace you’re running, as well. Take a 2:15- to 2:30-minute rest, so that each repeat takes three minutes.

Cool-down: 10 minutes of easy running.

— Eric Bean, professional triathlete and coach of the Fast Forward Triathlon Pro Development Team

The barefoot running debate: Born to run, shoes & injury: the latest thinking

The barefoot running debate: Born to run, shoes & injury: the latest thinking

One of the more interesting, and certainly topical presentations at the recent meeting of the American College of Sports Medicine in Denver was a symposium on barefoot running. It was led by Irene Davis and Daniel Lieberman, both advocates for barefoot running and top scientists in this field. Lieberman in particular is something of a 'legend' in the field, and two years ago, he gave the prestigious keynote address at the ACSM meeting.

Since then, the area has moved on, thankfully. Most recently, Lieberman's group did some fascinating work on the barefoot running concept in runners accustomed to shoes or running barefoot, and that's the focus of this post, along with some thoughts on the concepts underlying barefoot running. A lot of the time, I'll play devil's advocate, because I believe in Lieberman's findings, and the theory behind barefoot running is sound. But there are some "loopholes", and I'll end with those.

Not just a fad, and certainly not only for the niche

There are more than a few people who have dismissed barefoot running as a fad. And many will have labeled it a niche concept, practiced by a very small percentage of runners. That's only partly true. If you think that barefoot running has nothing to do with you, think again. You may not have discarded your shoes, but the truth is the the shoes you are running in have already been influenced by the concepts that drive the barefoot running movement.

That is, the last decade, which has seen more and more evidence come out AGAINST shoes, has also seen a shift in the shoe industry. Gone are the heavy, bulky motion-control shoes, replaced by shoes that are now marketed to simulate barefoot running. Nike were apparently the first to do this, though I remember Adidas bringing out "feet you wear" in the 1990s. But it was the Nike Free that was the first "barefoot shoe", and Irene Davis, in her ACSM presentation, told the story that a famous college coach in the USA was responsible for this because he told a Nike rep who had come to watch his team train that his runners were more comfortable being barefoot.

The rep rushed back to HQ, reported on the athlete's preference, and it heralded the shift. Now, almost all the companies are focusing on the 'minimalist concept' of shoes. There are even new companies (Vibram, Newton). Of course, there are a few stubborn survivors, but the whole market has shifted, there is no doubt about it. Why? Because of the current thinking around running, and the role of footstrike, and our feet, in injury risk during running. So we're all affected, even if we run in shoes, and here's the theory.
MORE>>

00:04:12ish, for a 5k

FAST, end of story, if you are running a 4 min, 30 sec mile for a 5k that is nuts. Now some of us might be able to break a 5 min mile for a mile, I am sure that is less than 1% of the running population. Being able to do it race after race, getting faster after each race and year after year is nuts. Eliud Kipchoge, the 2010 Carlsbad 5000 champion, is returning for Sunday's race, not only seeking another victory but also a world record, which is 12:37.35. if calculations are correct or close that is a roughly a 4:12 ish mile. OUCH. Anyone that does any sport has to look at this achievement as nothing less than spectacular.

Killer Hill Workout

Kettlebells + Hill = Killer Workout

Published: Feb 18th 2011 5:30 PM EST by Jene Shaw

These hill repeats incorporate kettlebell swings that’ll get your hamstrings and glutes firing.

It’s a short, fast-paced workout awesome for increasing flexibility and building core strength while also reaping the power-gaining benefits of hill running. USAT coach Jessica Herschberg, of FTP Coaching in Nashville, Tenn. says her athletes can barely make the 10 rounds.

Kettlebell Hill Repeats

- Start at the bottom of a short, steep hill (roughly 150 yards)
- Perform 20 kettlebell swings (12-16kg for women, 16-20kg for men)
- Immediately sprint up the hill
- Walk back to start
- Repeat 10 times.

(If you don’t have a kettlebell, a dumbbell is a fine alternative.)

Proper kettlebell form:

Place the kettlebell between your feet. Hinge at the hips as if you are about to sit in a chair and bend the knees until your hands can grasp the handle. Start the swing by popping the hips forward until your knees are locked out, glutes tight and kettlebell reaches chest height. Let the kettlebell swing back between your legs, hinging again at the hips, and letting your wrists hit the sides of your groin so the kettlebell is tucked right underneath the buttocks. Immediately and explosively pop your hips forward again to perform the next rep. “You should feel this in your hamstrings,” Herschberg says. “Make sure you are looking forward so your shoulders aren’t rounded.”

Running in the Winter, Tips:

Yes if you live in the tri-state area, you will need ice skates before running shoes. It is crazy outside, cars look like ice cubes, homes like Igloos. Well if you are going to venture out make sure you read and try to stick to these rules, by TrainingPeaks:
Between the wind, the snow, the dark, and the chilly temperatures, winter can blow a flurry of new obstacles into your running routine. Here are some tips from Runner’s World to help you plow through the season and keep your training on track:

Watch your step: You’ll get better traction on snow that’s been packed down (fresh powder can cover up ice patches). Wear a scarf or a ski mask to warm up the cold air so it doesn’t hurt your lungs. Run on the street if it’s been plowed (as long as it’s safe from traffic), and watch out for black ice. Run on the sidewalk if it’s clear of ice. Find a well-lit route; slow your pace.
Run during light and warmer times of day: The little dose of sunshine will help, and much of the ice will be melted.

Start into the wind: Start your run in to the wind, so you have the wind at your back on your way home. You’ll avoid getting chilled by the wind after you’ve been sweating.

Shorten your stride: When running on ice or snow, shorten your stride to help prevent slipping and falling. Focus on getting in time rather than pace or distance on challenging weather days. Use products Yak Trax to reduce the risk of falling.

Dress up: Dress in thin, light, wick-away layers that you can add or take off to suit your temperature. Make sure you have a running gear that blocks the wind and base layers that wick sweat away from your skin; don’t go out without gloves, mittens, and a hat or headband to cover your head. Dress for 15 to 20 degrees warmer. You should feel slightly chilled when you walk out the door. As you warm up and your body temperature starts to increase, you’ll feel better. You want to reduce the risk of overheating and sweating excessively. Use the Runner’s World “What Should I Wear” cold weather apparel calculator HERE. It will help you decide what to wear in all kinds of weather.

Defrost: Damp clothes increase heat loss. As soon as possible postrun, change into fleeces and sweats.

Find safety in numbers: With the dark and the ice, it’s a great time to run with a buddy or join a running group. You’ll have a built in reason to get out the door, and a friend to chat with along the way.

See and be seen: If you run in the dark hours, wear a reflective vest, a headlamp, or flashing lights so you’re seen in traffic. In snowy weather, wear bright clothing. Run with ID just in case. To find out more about which gear is the brightest, check out this article.


Don’t forget to warm up and cool down: When it’s cold out, your ligaments, tendons, and muscles take longer to loosen up, so extend your warmup. You might walk for five minutes, then spend five to 10 minutes alternating between walking and jogging as you ramp up to your target pace. When it’s below freezing, try part of your warmup indoors. Start your run on a treadmill, then head out once your legs feel ready but before you start sweating. After the run, keep your cooldown brief to avoid getting too chilled: Slow your pace for three to four minutes, then go inside. Take extra layers off and keep moving (walking on a treadmill, or just around your house) for another five to 10 minutes before hitting the shower.

Take it inside: If the roads are covered with ice, take it to the treadmill. Find hill work, speed sessions, and long runs all for the mill on this page, plus reviews of the latest models. If you can’t stand the mill, cross-train on the bike or elliptical trainer for the same amount of time you’d spend running. For tips on strength training and gym workouts, check out our cross-training page.

Set a goal: There is nothing more motivating than to train for a race or goal. Set a goal to run a 5-K, half-marathon, or reach a number of miles every month! You’ll have instant motivation in knowing you have to train for the race or hit your target mileage. Reward yourself with a treat—like new running gear—when you reach your goal. To find an event near you, check out our race finder at runnersworld.com/racefinder.

A Runner's High, Brilliant

A Runner's High by Ben Redmond from Mishmash on Vimeo.

Running Downhill

From Triathlete
Written by: Matt Fitzgerald

The most famous feature of the Boston Marathon racecourse is Heartbreak Hill, a climb of 88 feet over 0.6 miles that begins just past the 20-mile mark of the race. But the most challenging feature of the course is probably its extensive downhill sections, including a 150-foot plummet in the first mile.
While running downhill generally feels easier, and is less taxing on the metabolic and cardiovascular systems then level or uphill running, it subjects the tissues of the lower extremities to significantly more strain. This strain causes muscle damage, soreness, and neuromuscular fatigue that can cripple runners later in the race. Runners who enter the Boston Marathon, or another marathon that has extensive downhill sections, without specific preparation for this challenge are often shocked by the toll exacted by the descents, and seldom run as well as they hope or expect to run.

The specific nature of the strain imposed by downhill running is called eccentric loading. An eccentric load occurs when an outside force tries to stretch a muscle as the muscle itself tries to resist that stretch by contracting. Eccentric loading takes place every time your foot makes contact with the ground when you run. The quadriceps muscles on the front of the thigh are subjected to the greatest eccentric loading. When your foot strikes the ground, impact forces try to make your knee buckle. Unconsciously, you contract your quadriceps to stabilize your knee and remain upright. But your knee does flex and your quads do stretch a bit when you land, so those muscles are essentially pulled in two directions simultaneously. This strain causes microscopic trauma to the muscle fibers. While eccentric loading occurs on all gradients, it is much greater when you are running downhill.

There are two consequences of the strain of running downhill. First, it limits performance and causes fatigue to occur more quickly in runners (and triathletes) who are unaccustomed to downhill running. The second consequence of the strain associated with running downhill is delayed-onset muscle soreness (DOMS). Indeed, when exercise physiologists wish to study exercise-induced muscle damage and DOMS, they almost always use downhill running to cause damage and soreness, because it does so more effectively than most other kinds of exercise.

Fortunately, practicing downhill running greatly increases fatigue resistance and eccentric loading tolerance in subsequent downhill runs. In fact, a single downhill run that is extreme enough to cause significant soreness provides a protective effect that lasts up to two months. However, it takes more than that to get the benefit that triathletes training for events featuring run courses with significant downhill sections want most, which is greater fatigue resistance on descents. This is probably because the body needs more exposure to downhill running to improve downhill running efficiency and to overcome the neuromuscular inhibition that limits downhill running performance.

Natural Running Form Drills

By Danny Abshire, co-founder, Newton Running

No one has perfect running form, but everyone can improve their running mechanics. Doing so can make you a more efficient runner, which means you’ll use less energy in every stride and boost your running economy (the ability to process oxygen efficiently while running). Ultimately, improved form can make you faster and less prone to overuse injuries.

One of the primary ways to improve your running technique is through form drills. Form drills are easy to do and don’t take a lot of time, but they’re often overlooked, forgotten or ignored when a workout is completed. Taking an extra 5 to 15 minutes to do form drills a several times per week can make you more fluid, more efficient and even faster for both short and long distances.

Most drills take the aspects of good form — a compact arm swing, soft footstrikes with the midfoot under your center of mass, quick leg turnover, an upright posture with a slight forward lean at the ankles — and accentuate it in a repetitive motion that trains the body to be comfortable with that movement during your regular running mechanics. Some drills are aimed at building smaller muscles (such as the intrinsic group and lumbrical group in the foot), while others help your neuromuscular system fire quicker.

Do one set of each drill three to five times per week. You can do the drills before or after your regular workout, but doing them after a workout can be especially helpful in loosening muscular tightness brought on during your run.

1) Run in Place

This sounds simple, and it is, but it requires an adherence to good form in a semi-stationary setting while varying your cadence from high to very high. If you’re following the aspects of good form, you should be moving forward slightly because your momentum and a slight lean from the ankles will carry you forward. While you’re doing this drill, think about each element individually — a compact and consistent arm swing, light, mostly flat, midfoot/forefoot footstrikes, a steady but relaxed head, jaw, neck, shoulders and torso — and how each plays into the bigger picture of your running form. This drill is especially effective in teaching your body to increase leg cadence (optimally to 180 steps per minute) and learning how to lift your leg to start a stride instead of pushing off. Do three 15-second sessions per set.

2) Jump Rope

Jumping rope is simple, but as a drill it’s not going to help your running unless you’re doing it right. Jumping rope can instill the soft, midfoot/forefoot landings we aim for while running. Your body will naturally not let you land on your heel — especially if you’re jumping rope barefoot — because landing on your heels would inflict too much force on the bones, muscles and other tissue in your heels, ankles and legs. It can also emphasize elastic recoil, as your heel settles on the ground before a new stride begins. Jumping rope also reinforces the notion that a new stride should begin by lifting your leg instead of pushing off. As you jump off the ground, focus on lightly lifting your feet off the ground instead of forcefully pushing off the ground. Alter your tempo between slow, medium and fast speeds, all while concentrating on the tenets of good running form. Each set should be 15-20 seconds in duration.

3) High Knees

Running in place with high knees is another drill that accentuates lifting your foot off the ground instead forcefully pushing off to begin a new stride. This is essentially jogging in place, alternately lifting your knees to a 90-degree angle with your thighs parallel to the ground. As with the jog in place drill, your slight forward lean and the momentum gained in this drill will gradually move you forward. Be sure to focus on soft, run midfoot and forefoot footstrikes, using your core to lower your leg down slowly instead of letting it crash to the ground. This drill requires and also helps instill a compact and consistent arm swing, even though your arms might cycle slightly slower to coincide with the longer hang time of your legs. The motion of your arms will actually help you lift a foot off the ground to start a new stride and keep you balanced. (Briefly try this drill with your arms stationary at your sides and you’ll find yourself forcefully pushing your feet off the ground and you’ll have a more difficult time keeping balanced.) Keep your torso, head and shoulders relaxed and fairly still during this drill and avoid too much vertical oscillation with your center of mass. Each set should consist of 20 high-knee thrusts or 10 elevations of each knee.

4) Butt Kicks

Butt Kicks accentuate the recovery portion of the running gait phase. Instead of using your hamstring to lift your leg off the ground, think about alternately flicking your lower leg backward with the use of your quadriceps and hamstring muscles then dropping it back down to the ground under the center of your mass. The movement should be quick and pronounced but relaxed so that you’re able to return your foot to the ground softly at the midfoot. As with High Knees, a compact and consistent arm swing is crucial to keeping your balance and maintaining a high cadence. Each set should consist of 20 butt kick strides or 10 elevations of each leg.

5) Skipping 1 – Quick Skip

The goal of this drill is to quicken the timing of your neuromuscular system so you can increase your running cadence to 180 steps per minute or slightly faster. As you quickly pick up one leg off the ground with the start of a stride, the other foot skips off the ground with two small and quick hops before the legs alternate. There is a staccato sensation to this drill when it’s done correctly, but the more you practice it the easier you’ll fall into a consistent rhythm. A compact and very quick arm swing is crucial to keeping your balance and maintaining a high cadence. Each set should consist of about 15 to 20 seconds of skipping.

6) Skipping 2 – Slow Skip

Unlike the previous drill, this is a slow-action skipping drill that accentuates the high knee action of the lifted leg during a running stride. With this drill, you’ll practice lifting your leg off the ground to being a new stride instead of pushing off the ground. To extend the duration of the lifted leg in the air, you’ll skip with the opposite foot. The rhythm of this drill will also have a staccato effect, but it will be much slower in nature. A compact, slow arm swing will keep your balance and allow you to maintain a high cadence. Each set should consist of about 15 to 20 seconds of skipping.

7) Donkey Kicks

It seems like a silly name, but it looks just like it sounds like. Begin with a straight, slightly forward-leaning posture, a compact arm swing, level hips and flexed ankles and knees of the athletic “ready” position. Pull one leg backwards as if you’re kicking something behind you. While balancing on the midfoot area of the stationary leg, repeatedly pull the kicking leg backward, then allowing it to recoil forward. This drill accentuates good hip extension and teaches your body to make footstrikes under your center of mass. Do 10 kicks with each leg per set.

8 ) Arm Pull Backs

This drill accentuates the proper motion of the arms during the gait cycle by highlighting the posterior portion of the compact arm swing. Begin with a level head and shoulders, keeping a straight spine with a slightly forward-leaning posture between the chin and hips. Alternate pushing your arms backwards as they are held at 90 degrees (or less). The key is keeping your arms swinging in a plane parallel to your torso and not rotating your body to assist the movement. Do a total of 20 alternating pull backs per set, 10 with each side.

Danny Abshire is the co-founder of Newton Running, a Boulder, Colo.-based company that makes shoes that promote an efficient midfoot/forefoot running gait. He has been making advanced footwear solutions for runners and triathletes for more than 20 years.

Staying Cool While Running In The Heat

From Training Peaks..

Don’t be surprised if you feel a little extra sluggish when temperatures soar. When it’s hot outside, the brain tells the muscles to relax in order to keep the body’s core temperature low, and the process of sweating to stay cool diverts blood away from the muscles. Add allergies, dehydration, and longer daylight hours to the equation, and it’s tempting to take a vacation from training until cooler temperatures prevail. But your performance doesn’t have to suffer just because the mercury’s on the rise. Here are Runner’s World’s best tips for beating the heat.

Run before the sun. Head out before sunrise; it’s the coolest time of day. Your body’s core temperature is at its lowest right after you wake up, which means it takes longer for your body to overheat. If you can’t run in the morning, work out as late in the day as possible. Although the sun is highest in the sky at noon, the earth’s surface heat peaks between 3 p.m. and 5 p.m. For a cool long-run adventure, get some friends together and do your long run after dark.

Check the heat index before you go out. It’s not just the heat; the humidity will take a toll, too. Moist air slows down your body’s ability to cool itself through sweat. The heat index combines temperature with relative humidity to determine the apparent temperature—how hot it actually feels—and the National Weather Service issues a heat advisory when that hits 105° F. Be sure to check the temps and the heat index before you go.

Wear the right gear. Go for light-colored, loose-fitting technical clothing and a visor. Unlike cotton, technical fabrics wick away sweat and dry quickly, meaning you won’t feel weighed down by your sweat-soaked T-shirt. Light-colored clothing reflects heat, and a loose fit lets air circulate. Hats trap heat; visors will keep your head cooler while still shading your face from the sun. Wear apparel with a UPF-rating (ultraviolet protection fabric), which means it shields skin from UVB and UVA rays. For tips on what to wear in any weather, check out our “What Should I Wear?” tool here.