The Lidingö Lab and Malin Ewerlöf share advice on how to train for TCS Lidingöloppet!

Question:
As a beginner when it comes to running, what kind of runs and strength training should I focus on? I train 2-3 times a week with a few interval sessions.

Malin:
- In your preparations before TCS Lidingöloppet, it is important to teach the body both to "endure" the distance and to become resilient in heart rate-boosting training. Continue with the intervals, but feel free to add slightly longer intervals and gradually increase the length of your distance workouts so that you get a better ability to cope with the entire distance.

Question:
I have a problem with my left calf. I stretch every day and after every workout. Running in the woods goes well but it gets painful when I run on pavement. Do you have any advice that can help?

Malin:
- You are not alone here, this problem often comes at a certain age and I have had it myself. Personally, I have experienced a positive effect from eating more magnesium, but it is also important to try to maintain the elasticity of the calf. Stretching is of course good, but also try to add some elements that increase the flexibility, for example different types of jumping exercises.

Question:
What does a good training plan look like in the spring if I aim to succeed at TCS Lidingöloppet? Should I run long distances directly or is it better to run shorter distances?

Malin:
- If you have not run long distances during the winter, it is important to build up this ability gradually and to "increase" your distances gently. It is also important to find a good combination of long distance runs and speed sessions with intervals.

Question:
Is it best to run on soft surfaces when I train for TCS Lidingöloppet, or should I aim for a combination of trail- and asphalt running?

Malin:
- It is generally better for the body to run on softer surfaces, and TCS Lidingöloppet consists almost exclusively of trail. If you have the opportunity to run on trails, it is therefore the best, although sometimes it is not practically possible.

Question:
What does your best workout for hill training look like before TCS Lidingöloppet? Should one practice in long, steep hills or in short hills with many repetitions?

Malin:
- If you are aiming to be "lactic acid resistant", shorter hill repeats are better. 45-60 seconds is perfect, with maybe 10 repetitions. It is also important that the hill is not too steep, but a little flatter so that you can push yourself a little. You can also run in longer slopes - which can be added to your usual distance runs - where you increase the speed slightly when you get to a hill.