Garage Blog

What is a fast 5k? That is up for debate depending on the athlete you are speaking about. If it's someone who has never run a mile in their life, simply completing the distance is fast enough. However, that 22 year old kid who has been running since he was 16 might go out and run an 18 minute 5k and consider that to be typical, not that fast. In general, under 30 minutes for the average person is a fast 5k.

Ground contact is crucial when running, whether covering long distances, sprinting, or making quick directional changes on the field. Each step involves your feet hitting the ground, where the lower limb muscles absorb impact and then contract to propel you forward. The calf muscles, including the often-overlooked soleus, play a key role in this elastic energy return and are vital for running endurance and speed.

Training the calf muscles, particularly the soleus, can significantly improve running efficiency, speed, and endurance. Unlike the gastrocnemius, which is more involved in explosive movements, the soleus provides the endurance needed for sustained activities like distance running and helps stabilize the ankle for efficient push-off and smooth strides.

A common misconception among runners is that strength training will slow them down. “I don't want to be bulky” is the most often used reason behind not adding strength to your program. But what if you knew that adding strength actually gave you an edge that some other runners don't have. Maybe you need an added kick at the end of a long race. Or perhaps you want to power up a long incline or even more so, not feel totally destroyed after a long down. This is where strength work comes in. Let's take it a step further, what if you are running trails? Is trail strength work different from road running? Yes and no. There is some nuance to this topic, and we are going to dive into the detail

At Garage Strength, we train some of the most explosive athletes in the entire world. We train international-level weightlifters, world-class wrestlers......

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