Compression sleeves and socks
Want to Race faster and recover faster?
Wear compression socks or sleeves. While racing the compression socks will increase the oxygen and blood flow to decrease the time it takes to build up lactic acid. When you wear compression socks post workout they will help with recovery by promoting increased blood flow to help heal the muscles.
Want a more explosive stride? Want to inject some speed into your legs?
Try adding a hill session once a week or once every two weeks. Find a hill that is anywhere from 200-400 meters in length. After a good warm up, run up the hill 8-12 times with an easy jog down the hill for recovery. Be sure to cool down after the hills to help reduce the soreness the next day.
How to build the long run
Gradually increasing your long run will increase your aerobic capacity making you an overall stronger runner. Be sure to run your longer runs in your aerobic zone. This is anywhere from 1:00-1:30 slower per mile than your marathon pace.
Dressing for weather
Don't overdress on days that are cold. If you are doing a long workout or long run you want to be comfortable in the middle of the run. It's okay to be a little cold at the start because your body will warm up naturally. Use the 20 degree rule! Whatever the temperature is outside add 20 degrees and that is what it will feel like once you are totally warmed up. Be sure to factor in wind chill when doing this!
Be sure to use the same hydration tactics on cold days as you do on warm days. Just because it is cold doesn't mean you won't get dehydrated.
Keep easy runs truly easy. To insure that your body gets a full recovery after hard workouts be sure that your easy runs are truly easy. If you run too fast then you will not be fully recovered for your next hard session. Many athletes make the mistake of running too fast on their easy days.
To work on your speed and running form just add 5 x 100 meter strides after your easy runs. This will remind the legs to be ready to go fast after being a little fatigued. Concentrate on a relaxed and loose form.
Cold Weather Running
Be sure to wear layers of clothing to stay warm. Keep in mind that you want to be comfortable in the middle of the run so you don’t get too hot. You want to be a little cold at the start of each run. If you are warm at the beginning of the run then you will be too hot for the entire run.
Drink Tons of Water
Find a trail that has water fountains at regular intervals to stay hydrated on long runs.
Battle the Blahs
For your next running workout session, change the scenery. Maybe you can pick a new park, start at a new location, or train with a different friend.