How to Do a Tempo Run

Tempo runs are great exercises for runners to build up endurance. Before starting a tempo run, calculate your tempo pace using an online calculator or doing the math yourself with your PR times as your base. Warm up to get your muscles stretched before running. There are several different tempo runs to try, with the basic one being to run for 20 minutes at your tempo pace. If you find yourself breathing very heavily or needing to rest, it’s time to slow down. Cool down once you finish your run to help prevent injuries.

[Edit]Steps
[Edit]Calculating Your Tempo Pace
Use an online calculator to help you figure out your tempo pace. Calculating your perfect tempo pace can be tricky, so people have designed an easy way for you to figure yours out without having to personally do the math. Plug your information, such as a distance and the time it takes you to run that distance, into an online running calculator to discover your pace.[1]
To find a running calculator, type “tempo pace calculator” into your online search engine.
Calculate your tempo pace using your 10k pace. Your average 10k pace is often the pace you can maintain comfortably for at least a full hour, which is perfect for figuring out your tempo pace. Take your average 10k time and divide it by 6.2 miles (the number of miles in a 10k) to get your average pace per mile. This is your own suggested tempo pace.[2]
For example, if you run a 10k in 50 minutes, divide 50 by 6.2, meaning your pace is 8 minutes per mile.
To find your average pace per kilometer, divide your 10k time by 10.
If you don’t know your 10k time, make an educated guess as to how long it would take you to run a 10k and divide this time by 6.2 to get your average pace per mile (which you can always adjust if needed).
Keep your heart rate within 85-90% of your maximum heart rate. By staying aware of your heart rate during tempo runs, you’ll help ensure you’re going at the right pace. If you have a heart rate monitor in the form of a watch or wristband, this is a great tool to use to tell whether you’re going at a good pace. Otherwise, calculate your heart rate yourself using a regular watch.[3]
Your maximum heart rate is the average maximum number of times your heart should beat during exercise per minute. To calculate your maximum heart rate, subtract your age from 220.
To calculate your heart rate yourself, place your fingers on the inside of your wrist and count how many pulses (heart beats) you feel per minute.[Edit]Undertaking a Tempo Run
Take the weather into account when planning your tempo run. Outdoor conditions like the temperature, wind, and elevation can impact your tempo pace. Be prepared to make small adjustments to your speed or the time of day that you run so that you’re tempo run goes smoothly.[4]
Try running early in the morning when the temperature is cooler and the sun isn’t as strong during warmer weather.
Warm up for 15-20 minutes. Instead of jumping right into your tempo run, give your body a chance to get stretched and ready. Touch your toes, do some jumping jacks, or practice walking lunges before starting your run.[5]
Even taking a 10-minute brisk walk can help you warm up.
Practice good running form to prevent injuries and strengthen your pace. While you’re running, try to look roughly in front of you to help keep your neck in a neutral position and your feet from tripping. Relax your arms and lean forward just slightly to keep you balanced and in a straight line as you run.[6]
If you’re feeling pain during or after your run, examine your form and consider consulting a doctor to see what the problem is.
Good running form can vary from person to person, but the main goal is for it to not be painful.
Run at a slower pace whenever you’re in doubt. The worst thing you can do in a tempo run is run faster than you should. A good tempo run should feel challenging but doable. If you’re pushing yourself to go too fast, it’s not going to help your tempo training.[7]
If you’re out of breath when you’re running, you’re going too fast and need to slow down.
If you’re doing a tempo run and it feels easy, avoid speeding up. Calculate your tempo again the next time you do a race to see if you can train faster.
Cool down for 10-15 minutes before stopping. This allows your heartbeat to return to a normal pace slowly. After you’ve finished your run, take a few walking laps while stretching to let your body and muscles cool down.[8][Edit]Choosing Your Workout
Run at your tempo pace for 20 minutes if you’re training for a 5k or 10k. When you start your run, try to stay at your tempo pace for at least 20 minutes. Look out for physical signs that you might be going too fast such as difficulty breathing or needing to rest.[9]
If you’re running at your tempo pace for 20 minutes with no problem, try running for a total of 30 minutes on your next run.
Train for a marathon or half marathon by running for roughly 40 minutes. If you’re training for a half marathon or full marathon, you’re likely a more experienced runner (or soon will be!). Try to run at your tempo pace for 35-40 minutes, making sure not to go too fast so you’re able to run without stopping for the full amount of time.[10]
Some runners run as long as 50-70 minutes at their tempo speed when training for a half or full marathon.
Run for 10 minutes with 3-minute recoveries to try out a different exercise. Instead of running for 20-40 minutes at your tempo pace and then finishing, run for 10 minutes at your tempo pace and jog for 3 minutes. Repeat this 3 or 4 times for your workout.[11]
Giving your body a break every 10 minutes with an easy jog helps take your mind off of the long running time and keeps your pace on track.
Do a new tempo workout by giving yourself 30-60 second recoveries while running. Run at your tempo pace for 3 minutes, and then jog for 30-60 seconds, depending on your skill level. Repeat this 6-10 times for a different approach to tempo training.[12]
This tempo workout helps you run for a longer amount of time if desired due to the frequent recovery periods.[Edit]Tips
If you notice that you’re running too fast, start running 10-20 seconds slower than your tempo pace to let your heart rate go down.
Different running coaches and resources will have different methods for calculating your perfect tempo pace. The most important thing is to listen to your body’s cues for how fast or slow you should be going.[Edit]Warnings
Avoid speeding up your pace until your racing PR shows that you’re able to train faster.[Edit]References↑ https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/

↑ https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/

↑ https://www.youtube.com/watch?v=WamrGG-yQQc#t=59s

↑ https://www.active.com/running/articles/how-to-execute-the-perfect-tempo-run?page=2

↑ https://www.youtube.com/watch?v=WamrGG-yQQc

↑ https://www.self.com/story/what-proper-running-form-actually-is

↑ https://www.active.com/running/articles/how-to-execute-the-perfect-tempo-run?page=2

↑ https://www.youtube.com/watch?v=WamrGG-yQQc#t=1m4s

↑ https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/

↑ https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/

↑ https://trailrunnermag.com/training/tempo-runs-101.html

↑ https://trailrunnermag.com/training/tempo-runs-101.html

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Today in History for 10th December 2019

Historical Events

1896 – Alfred Jarry’s “Ubu Roi” premieres in Paris
1939 – KNVB celebrates 50th anniversary
1954 – Philadelphia Phillies purchase Connie Mack Stadium
1972 – USSR performs nuclear test at Eastern Kazakh/Semipalitinsk USSR
1979 – Piet Dankert appointed as chairman of European Parliament
1981 – -13] El Salvador army kills 900

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Famous Birthdays

1880 – Fred Immler, German actor (Zapata’s Gang, Madame DuBarry), born in Germany (d. 1965)
1889 – Ray Collins, American actor (Homecoming, Good Sam, Rose Marie), born in Sacramento, California (d. 1965)
1943 – Jessica Cleaves, American singer and songwriter (The Friends of Distinction), born in Los Angeles, California (d. 2014)
1952 – Susan Dey, American actress (1st Love, Partridge Family, LA Law), born in Pekin, Illinois
1974 – Meg White, American drummer (The White Stripes), born in Grosse Point Farms, Michigan
1987 – Gonzalo Higuaín, French-born Argentine footballer

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Famous Deaths

1508 – René II, Duke of Lorraine, dies at 57
1749 – Gabrielle Chôtelet [La belle Emilie], French writer (Voltaire), dies at 42
1805 – Friedrich Franz Hurka, composer, dies at 43
1833 – Dieudonne-Pascal Pieltain, composer, dies at 79
1953 – Abdullah Yusuf Ali, British-Indian Islamic scholar and translator (translated Qu’ran into English), dies at 81
2006 – Jack Williamson, American sci-fi author (Cometeers), dies at 98

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How to Clean a Genuine Leather Sheepskin Rug

Natural sheepskin rugs are very easy to care for, and when washed properly, they can look like new again. If your rug is small and relatively new, you can wash it on a delicate cycle using your washing machine and sheepskin detergent. Otherwise, it’s best to hand wash your rug, swishing it around gently in a tub with cool water and sheepskin detergent. By letting it dry flat and brushing out any knots, your sheepskin rug will be fluffy and clean in no time.

[Edit]Steps
[Edit]Removing Excess Dirt and Tangles
Shake your rug outside to get rid of excess dirt. Bring your rug outside and hold it over the ground, shaking it back and forth so the dust and dirt falls off. This won’t remove all of the dirt, but it will help get rid of bigger chunks that aren’t so ingrained into the sheepskin.[1]
Try hitting the rug lightly with your hand to help dislodge extra dirt as well.
Read your rug’s label to see what kind of washing is recommended. Your rug should have come with a label attached to it, telling you how to properly care for the rug so it stays healthy and presentable. Read the label, looking for the recommended way to wash the rug, such as hand washing or whether it can go in the washing machine on the delicate cycle.[2]
If you can’t find the label, don’t worry. Opt to hand wash the rug just to be on the safe side.
If your rug is small, or about the size of a doormat, you can put it in the washing machine.
If you have a larger rug, hand washing it is best. It may damage your washing machine or not wash well on a delicate cycle.
Brush your rug before washing to remove any tangles. This will prevent your sheepskin rug from becoming matted after it’s wet. Use either a regular brush or a brush specifically designed for sheepskin. Work your way across the whole rug, combing out any knots.[3]
A wide-tooth comb works well too.
Work slowly and gently to prevent damaging the rug.[Edit]Washing the Sheepskin by Hand
Fill a tub with water and sheepskin detergent. Fill your bathtub or a large plastic tub with cool water. Pour in sheepskin detergent, reading the directions for the exact amount that’s recommended. Avoid using a regular detergent, as this could damage your rug.[4]
Be aware that submerging your sheepskin rug in water will likely cause it to shrink a bit.
If you’re still not sure how much detergent to use, measure out about a capful using the lid on the detergent bottle.
Immerse your rug in the water and swish it around gently. Get as much dirt out as possible, moving the rug around in the water gently to dislodge it. You can also gently scrub any spots you see using a soft clean rag. Continue swishing the rug around in the water for roughly five minutes.[5]
Be gentle during this process so you don’t cause unnecessary matting.
Drain the dirty water from the tub and refill it with clean water. Unplug the drain and let the dirty water drain out, holding the sheepskin rug out of the drain’s way. Once all the dirty water is gone, plug the drain and refill the tub again with cool, clean water.[6]
Add more sheepskin detergent to the water if you think the rug is still dirty, though it’s best to add a smaller amount than you did the first time to make rinsing out the soap easier.
Move the rug around in the clean water for a final rinse. Swish the rug around in the water again, removing any final remnants of dirt and detergent. Use your hands to gently rub the rug, helping to remove soap and dirt.[7]
If you notice that the water is getting dirty again, drain and refill the bath. Do this as many times as is necessary until the water stays pretty clean.[Edit]Using Alternative Cleaning Methods
Wash small rugs on a delicate cycle using sheepskin detergent. This works well for rugs that are roughly the size of a doormat. Put the rug in the washing machine and refer to the bottle of sheepskin detergent for how much detergent to add to the washing machine. Wash the rug on a delicate cycle, making sure not to use hot water.[8]
Use a detergent specifically for sheepskin so it doesn’t damage your rug.
Hot water is bad for the leather in the rug, causing it to shrink or harden.
Sheepskin detergents, which can be found online or in a cleaning store, are often very concentrated so you won’t need to use as much as you would a regular detergent.
Spot-clean the rug if you don’t want it to shrink. The rug might get smaller if it’s submerged in water. To prevent this, use a clean rag and some sheepskin detergent to wash the rug without putting it all the way in water. Dampen the rag with cool water and detergent, and gently scrub the rug going in the direction of the fur. Then, use a clean rag dampened with water to remove excess detergent.[9]
Continue rinsing out your rag and gently scrubbing the area until the dirt is gone.
Take the rug to a dry cleaner if it’s dyed. Washing a dyed sheepskin rug by hand or in the washing machine could ruin the color. In this case, it’s best to take the rug to a professional dry cleaner to maintain its appearance.[10][Edit]Drying the Sheepskin Rug
Remove the rug from the tub or washer and gently squeeze out water. Hold up the rug over the tub or sink and squeeze sections one at a time to get rid of excess water. Be careful not to twist the rug and wring it out, as this may affect its natural shape once it’s dry.[11]
Continue squeezing the rug until it’s damp but not dripping.
Use a towel to remove excess water for a gentler approach. If you don’t feel comfortable squeezing your rug, take it out of the bathtub or washer and lay it out on the floor. Blot the rug using the clean towel, helping to soak up extra water. Keep doing this until the rug is no longer dripping with water.[12]
Line the floor with a large towel to avoid getting the floor soaking wet.
You could even do this after you’ve squeezed excess water out to speed up the drying process.
Lay the rug flat to dry in a warm environment. Avoid putting the rug in an area where it’s in direct heat, such as in the sun or right next to a fireplace or heater. Place a towel down on the ground to absorb the excess moisture, and spread out the rug in its natural shape. Let the rug dry in this position for a few hours.[13]
Hanging the rug to dry isn’t recommended because this stretches out the skin.
When the rug is dry, it will feel stiff.
Placing the rug in direct sunlight or near a strong heat source can ruin the shape of the rug.
Brush the rug throughout the drying process to soften it. Some people like to comb out the rug when it’s still wet, while others wait until it’s completely dry before combing it out. Consider brushing the rug when it’s wet with a large-tooth comb, and then again when it’s dry using a sheepskin brush to make it extra fluffy.[14]
A pet brush works well to brush the rug when it’s dry, making it fluff up more.[Edit]Tips
If your rug is yellow, washing it won’t fix the discoloring, as this is caused by sunlight and age.
If something spills on your rug, act quickly to blot up the stain before it sets in.
It’s best to wash your sheepskin rug in the spring, summer, or autumn months when it can dry naturally outside (but not in direct hot sunlight).[Edit]Warnings
Submerging your rug in water will cause it to shrink.
Don’t put your rug in the dryer on a tumble dry setting.
It’s risky to wash a sheepskin rug that’s more than 15 years old, as the leather may fall apart.
Never use regular laundry detergent on your sheepskin rug.[Edit]Things You’ll Need
Wide-tooth comb
Brush (a sheepskin brush or a pet brush)
Sheepskin detergent
Bathtub or large plastic tub
Clean rag
Large clean towels[Edit]References
[Edit]Quick Summary↑ https://www.apartmenttherapy.com/cleaning-a-sheepskin-real-or-faux-heres-what-you-need-to-know-250512

↑ https://www.cleanipedia.com/gb/floor-and-surface-cleaning/how-to-clean-sheepskin-shaggy-wool-rugs.html

↑ https://gorgeouscreatures.wordpress.com/2013/02/04/how-to-clean-and-wash-a-natural-sheepskin-rug/comment-page-1/

↑ https://medium.com/@Rugs4Decor/how-to-clean-a-sheepskin-rug-the-ultimate-guide-3b7db08eb2c5

↑ https://medium.com/@Rugs4Decor/how-to-clean-a-sheepskin-rug-the-ultimate-guide-3b7db08eb2c5

↑ https://gorgeouscreatures.wordpress.com/2013/02/04/how-to-clean-and-wash-a-natural-sheepskin-rug/comment-page-1/

↑ https://medium.com/@Rugs4Decor/how-to-clean-a-sheepskin-rug-the-ultimate-guide-3b7db08eb2c5

↑ https://www.youtube.com/watch?v=IhjEyowJWoo#t=5s

↑ https://livelikeyouarerich.com/how-to-clean-a-sheepskin-rug/

↑ https://www.cleanipedia.com/gb/floor-and-surface-cleaning/how-to-clean-sheepskin-shaggy-wool-rugs.html

↑ https://medium.com/@Rugs4Decor/how-to-clean-a-sheepskin-rug-the-ultimate-guide-3b7db08eb2c5

↑ https://www.apartmenttherapy.com/cleaning-a-sheepskin-real-or-faux-heres-what-you-need-to-know-250512

↑ https://www.youtube.com/watch?v=IhjEyowJWoo#t=9s

↑ https://medium.com/@Rugs4Decor/how-to-clean-a-sheepskin-rug-the-ultimate-guide-3b7db08eb2c5

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