Buddy Up: How to Train with a Running Partner
Test your speed. Training with someone slightly fitter than you can help you go harder, a Santa Clara University study found. Pick a pal who's faster than you or find one: Search meetup.com for running groups, or scout a group at joggingbuddy.com.
Talk it out. Gabbing on the run is a good indicator of how hard you're working. Ballpark your intensity with this talk test:
- Easy effort (40 to 50 percent of max): You can recite the Pledge of Allegiance.
- Training zone (60 to 70 percent of max): You're a bit breathless but can say sentences like "Let's go to the beach."
- Pushing it (80 percent of max)" You can grunt a few words, like "One. More. Lap."
Be a dynamic duo. Try this two-person stretch post-run to really loosen tight hammies and calves: Lie faceup with right leg up. Have your buddy kneel to your right and grasp the back of your right leg, then gently press the leg toward you until you feel a stretch. Hold for 20 to 30 seconds, then switch legs and repeat. Swap roles.
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