How to Get Your Legs Feeling Fresh and Fast

Optimize your taper, explore a variety of progression runs, and discover workouts to improve your lactate threshold. [View in browser]( [PodiumRunner] [Training]( | [Gear]( | [Culture]( | [Nutrition]([MEMBERSHIP]( [TNF_SS21_Vectiv_Paid_Display_728x90px-Mar-23-2021-08-17-25-09-PM]( Fresh Legs Are Fast Monday, I headed out for a run and quickly noted that I felt great — my legs were light, my strides quick and powerful, my feet barely touching the ground. It was an unusual feeling, as I'd started to assume that a sluggish-but-happy-I-don't-hurt-much feel was my new reality. As I cruised through my workout of 2-pole pick-ups — faster than I've been in a year — I traced the source of my new speediness: A few days off. Due to schedules and circumstances, I took three consecutive days away from running last weekend. I don't feel like I've been training a lot lately, but the log reveals that I have been consistently upping my frequency and volume for weeks, enough that this unintentional taper revealed new strength, speed, and a feeling of youthful potential. Like everyone else, I haven't raced in over a year and my training has been fairly static, even on the occasional weeks with a time trial. I've forgotten how much of a difference a taper can create. My accidental taper coincides with Rick Lovett's story this week in which he explores some of the [science of tapering](, as well as the art of figuring out what works best for each of us. For example, I'm always sluggish and sore after a day off and need just a bit of work the day before a goal race to feel frisky. This time, that work came in the form of a four-mile hike with a few spontaneous uphill running bursts on Sunday, which got the blood flowing and loosened me up enough to be at my best on Monday. It's fun to start thinking about racing again and to remember all the details we manipulate to get the most out of ourselves. But you needn't wait for a race to take advantage of the benefits of a brief cutback. If you've been feeling like all your miles are meh, take a look at your log and note how long it's been since you fully recovered and let your body catch up with your training. Renewing your acquaintance with fast, fresh legs is a powerful motivator to push on to the next level and feel even stronger and faster. — Jonathan Beverly, Editor [Join Our Free Webinar on Training Mileage]( Join us tomorrow evening when we'll discuss all sorts of topics around training volume with exercise physiologist Shawn Bearden and elite marathoner Becky Wade. [Register here.]( [mileage webinar with Shawn Bearden and Becky Wade]( TRAINING [two runners on an easy run]( [The Art and Science of the 5K/10K Taper]( How much should you taper before a race? We break down the key elements that make for an ideal taper, and how not to botch it. Richard A. Lovett [maxkingprogression1]( [Four Progression Runs to Ramp Up Your Race Fitness]( One of the simplest types of speed work, progression runs add variety and intensity to your training while requiring minimal recovery. Brad Hudson MEMBER EXCLUSIVES [NYCMmile7]( [5 Principles to Improve Your Marathon Pacing]( Why marathon pacing is so hard, and how can you improve your ability to pace optimally and not to hit the wall hard during the 26.2-mile challenge. Matt Fitzgerald [sq.Podium Runner_Common Sense Coach_Title Card_FINAL]( [The Common Sense Coach, Episode 3: Lactate Threshold for the 5K]( Coach Carl explains why you need to improve your lactate threshold and how to target it with creative 5K-specific workouts. Carl Leivers GEAR [FirstLook_TNF_VECTIV-1]( [First Look: Flight VECTIV]( If you’re looking for a responsive, high-performance shoe that can provide the propulsion you need to tackle fast trail races and workouts with ease, the Flight VECTIV™ might be for you! [sqBrooksGlycerin19W]( [Shoe of the Week: Brooks Glycerin 19 GTS]( Brooks' new Glycerin delivers dreamy plushness for luxurious comfort, with or without stability. Jonathan Beverly HEALTH [joint inflammation]( [Counterintuitive Bodily Responses, and Why They Happen]( A sports scientist explains why our bodies seem to be working against us at times. Sarah Barker [TNF_SS21_Vectiv_Paid_Display_728x90px-Mar-23-2021-08-17-25-09-PM]( [READ MORE]( [You are currently subscribed as Podium Runner]( You received this email because you are subscribed to PodiumRunner Weekly Newsletter. Update your [email preferences]( to choose the types of emails you receive. [PodiumRunner is an Outside brand](#) PodiumRunner is an Outside brand. Outside | 5720 Flatiron Parkway | Boulder | Colorado | 80301 | USA [Privacy Policy](