For The Long Run: Exploring the Why Behind Running How to Improve Your Running Economy and Set Effective Goals with Applied Sport Scientist Jonah Rosner
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Nov 29, 2024 In this conversation, Jonah Rosner, an applied sport scientist and running coach, shares his impressive journey from working with NFL athletes to focusing on running performance. He discusses the importance of understanding running physiology for improved economy and speed. Jonah offers practical tips for marathoners, emphasizing consistency and setting progressive mini-goals. He also highlights the role of proper nutrition and recovery in maximizing performance, advocating for self-experimentation to find what works best for individual runners.
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Marathon Consistency
- New marathoners should prioritize consistency and avoid going "zero to 100" too quickly.
- Gradually increase running volume and speed to minimize injury risk and psychological burnout.
Varying Training Intensity
- Vary your training intensity with easy and hard days.
- Easy days allow for recovery, which is crucial for long-term performance improvements.
Benefits of Strides
- Strides and hill work activate fast-twitch muscle fibers, often undertrained in long-distance running.
- This improves neuromuscular efficiency, making submaximal paces easier to sustain.