, including the gluteus medius and gluteus minimus. Strengthening these muscles can improve running economy and speed and reduce the risk of lower-body injury.Use weights or tempos that allow you to hit fatigue, but not failure, increasing the intensity over time, says Scott Murr, Ed.D., training performance director of the Furman Institute of Running and Scientific Training.
While completely cutting out caffeine for a week can make you more sensitive to its ergogenic effects, it can also cause withdrawal symptoms that can interfere with your training or race-day results. Fortunately, recent research suggests that simply cutting back to less than a cup per day may work just as well. The week before you’re scheduled to do a 13- to 20-mile training run, limit your caffeine intake to about 40 to 50mg per day.
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