When I recorded Episodes 27 and 28, after I discussed the value of using a metronome to improve running cadence, aka stride rare, aka leg turnover, I recorded my metronome for a few moments for you to get the idea of what that was like. Later, it occurred to me that it might be quite helpful for you to get the idea of what it would be like running with a metronome if I recorded a podcast that was almost entirely the metronome, the idea being that it would be a chance for runners to actually see what it is like to run with a metronome to work on increasing stride rate. For that reason, in this podcast, I play my metronome for four minutes at each of three different stride rates. Give it a try, and I guarantee you’ll find it a huge benefit because it will increase your running cadence and that will improve your running by increasing your speed, meaning you’ll run faster at every level of effort.

MFR 32: Running with a Metronome

Mojo for Running Coach Debbie Voiles presents training principles and running news. From beginners to marathoners, all runners will learn how to make wise training decisions. Topics include training schedule, base building, tapering, cross training, speed work, stretching, nutrition, drills, and much more. Learn how to train smart to achieve your goals.

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The traditional tempo run is entirely different from the typical track type of speedwork, a workout that consists of continuous running at a given pace. Tempo runs are longer and less intense becauase of the longer distance, but they have their own valuable benefits that provide critical conditioning as well as mental training needed for longer race distances. In this episode, you'll learn how to do a tempo workout, and how to schedule it into the scope of your speedwork within your training cycle. Plus, Deb provides several examples of variations of tempo training.

MFR: 160: Tempo Runs

While a good track workout is always effective, adding other activities between sets will magnify the impact and make speed workouts more fun. As a result, you're likely to be more consistent with speed training and benefit more from it. In this episode, you'll discover how to gradually incorporate balance, plyometric, and agility exercises into the training, which will result in improved running form, more efficient running, fewer injuries, and faster times. The exercise options include but are not limited to jumping rope, jumping jacks, hulahooping, one-leg balance work, and a series of drills that combine several of these. Now, listen and prepare to take your speed training to the next level. Mojo for Running Coaching

MFR 159:  Six Activities to Add to Track Workouts to Make Them More Fun and More Effective

Learn all about classic track workouts and the variety of ways they can be structured to meet any runner's training goals. All speedwork can be broken down into two categories, short speedwork, usually done on a track, a combination of repeats, intervals, and sets, and longer speedwork done on roads In this episode, discover the near infinite ways to structure workouts of repeats and intervals to accomplish a variety of goals.    

MFR 158: Repeats and Intervals

To get faster or stronger or even to build endurance, every experienced runner needs speedwork. This is the first of a series of episodes on speedwork for runners, what is a speedworkout, who should do it, how to add it to your running schedule, how often, types of speed training, how to maximize benefits, and what not to do.

MFR 157: Speedwork, how and when to incorporate speedwork into your running training

The month of December tests our running training more than any other as holiday events too often steal running hours. Our already hectic schedules get still busier, increasing stress levels, meaning we need run therapy more than ever, but ironically, that's the last thing on many people's mind. The Mojo for Running December Challenge will provide accountability and motivation to help you maintain running fitness during this month, setting you for success in 2022.

MFR 32: Running with a Metronome

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