RUNNING TO EXCELLENCE

The preparation for a road race is not simply a matter of kilometers.

At Sports Excellence, we believe that proper training is based on scientific evidence and the fundamental principles of training, such as the principle of progression, the principle of periodization and, above all, the individualization of training according to the level and development of each runner.

With the aim of supporting runners in their preparation, the scientific team of Sports Excellence launches the new series of articles “Running to Excellence”, a section dedicated to running and performance improvement.

Within the framework of this initiative, articles will be published every 15 days, with scientifically documented information, practical training guidelines and useful tips, which will help runners improve their performance and approach their training more effectively, in a safe and enjoyable way.

The first thematic section of the series constitutes a 12-week training journey in preparation for our road races, 6 and 10 kilometers of the SNF Nostos Run, which will take place on the evening of June 23. The articles will follow the physiological progression of endurance training: from building the aerobic base and strengthening, to the development of speed, the improvement of endurance and the tapering of training (peaking) before the race.

Our goal is to offer runners a valid and practical training guide, which will be based on exercise science, yet will be directly applicable to their daily training.

The path to improvement begins with knowledge.

Welcome to Running to Excellence.

Theodorakakos Dimitrios

Sports Director @sportsexcellence
Sports Excellence Team

The Sports Excellence department operates under the scientific supervision of the 1st Orthopaedic Clinic of NKUA, with the exclusive donation of the Stavros Niarchos Foundation.

Race Strategy: When Preparation Meets Execution

Have you ever wondered? Why can two runners with similar fitness levels achieve completely different results in the same race? Why do many athletes start faster than they can realistically sustain? How important is proper intensity management during a race? How much...

Tapering: Reducing Training Load to Perform Better

Have You Ever Wondered?• Why do many runners feel that their legs are “heavy” during the week before a race? • Is it beneficial to continue training hard until the final days before competition? • Can excessive rest negatively affect race readiness?• How can we reduce...

Race Pace: When Intensity Matters More Than Pace

What is more important on race day? The pace displayed on your watch, or the actual physiological strain experienced by your body? Why can the exact same pace feel completely controlled on one day and lead to premature fatigue on another? When should we stick to our...

Recovery: Where Training Becomes Adaptation

THE SCIENCE Performance improvement does not occur during training itself, but through the adaptations that take place afterward. Every training stimulus creates a temporary disruption of the body’s homeostasis. Recovery and the subsequent adaptation process represent...

Plyometric Training: The Neuromuscular Link to Performance

THE SCIENCE Neuromuscular Adaptations and Performance in Runners Performance in endurance sports is not determined only by aerobic capacity and metabolism, but also by the ability of the neuromuscular system to produce and manage force effectively. Plyometric training...

Interval Training: The Targeted Use of High Intensity

THE SCIENCE HIIT and Performance Benefits The most important adaptations associated with high-intensity interval training include: increase in VO₂max improvement in cardiac output and stroke volume improvement in oxygen transport and utilization capacity increased...

Long Run: Building the Duration of Performance

The ScienceAdaptations Induced by Long-Duration TrainingLong-duration training (long run) is one of the fundamental pillars of endurance training, as it creates the physiological adaptations required for the body to sustain prolonged effort with greater...

Lactate Thresholds: Interpreting Intensity in Training Design

The Science Lactate thresholds are key reference points in endurance training, as they reflect how the body responds as exercise intensity increases. LT1 (1st lactate threshold) represents the first meaningful rise in blood lactate concentration. From a training...

Running Economy: The Key Determinant of Performance

Running to Excellence Running Economy: The Key Determinant of Performance The Science Determinants of Running Economy Running economy is one of the most important determinants of endurance performance and reflects the energy cost required to maintain a given running...

Developing Speed and Maximal Aerobic Capacity (VO₂max)

The Role of High-Intensity Training in Improving VO₂maxMaximal oxygen uptake (VO₂max) is one of the key indicators of cardiorespiratory fitness and a major determinant of endurance performance. While aerobic base training forms the foundation of preparation, further...