The Warm-Up That Makes You Race Faster: Alex Ostberg on Why Most Runners Warm Up Too Easy, Why Fitness Is Cheap to Keep, and Why the Right Teammate Makes You Faster

-The Run Down By The Running Effect (our new newsletter!): ⁠https://tinyurl.com/mr36s9rs

Build it once, keep it cheap.

Dominic Schlueter and Alex Ostberg are back for their monthly recap of The Rundown, the free Thursday newsletter from The Running Effect. The first edition is “You’re Overpaying for the Fitness You Already Have.” Alex describes how Karissa Schweitzer finished her 2024 Olympic season on roughly 49 miles a week and kept racing at a world-class level. He uses it to explain why fitness costs a lot to build but little to keep, and he shares how Coach Milt planned the days between regionals and nationals at Stanford.

Next is the warm-up. Alex compares what he’s watched Faith Kipyegon, Keely Hodgkinson and the Chicago marathoners do, then explains why runners racing the 800m through the 5K should add priming reps before the gun.

The third edition covers ibuprofen. It turns down pain, but it doesn’t restore muscle function or heal a tendon, and it may even dampen your training adaptations.

The last edition is “Iron Sharpens Iron.” In seven races together at UNC, Alex and Parker Wolfe finished a combined 7.46 seconds apart. From there, they talk about the Köhler effect, Grant Fisher choosing to be challenged at Stanford, and why your teammate’s success never takes away from yours.

They also preview a bone health series and a premium version of The Rundown that’s coming soon.

Thanks for running with us this fall. Subscribe through the link in the show notes, and we’ll see you next month.

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