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Gear Up for Exercise!
Ever wonder how athletes can train so hard, for so many hours, or perform under such pressure? Well, there are many variables to this, so
let's talk about how to Gear Up for Exercise and take a cue from athletes.
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Learn to discern exercise fact from fiction
Let's take a look at a some few popular misconceptions perpetuated even by some of us in the business, vs. the facts that
the exercise science gives us. |
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The 30k wall
During the marathon, it is usual to
see athletes running with enthusiasm, but, suddenly, the pace
slows and each step becomes a pain. This drawback is
known as "the 30k wall".
Cooper
Test
The Cooper test is meant to measures the condition of the person taking it.
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Zen and the art of running
What's the meaning of "zen running"? Maybe a new
fashion, or a mystic way to approach long distance races? No.
It's only an enjoyable and concrete way to learn how to be happy
when jogging.
Race
Analysis
Have you ever run the perfect race? Perhaps you
could do it again if you were able to capture how you prepared and ran the race.
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Concepts of Exercise Physiology for Runners
Capillaries, myoglobin, glycogen, slow-twitch fibers. These are
the stuff the long-distance running. Read and understand them.
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The
Path to Marathon Success
This 15-week
training program will lead you to your best marathon ever. A
comprehensive training program
by Benji
Durden, coach and 1980 olympic marathon team member.
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Factors
that affect the heart rate during training
Know about the factors that affect
the heart rate to make the needed adjustments in your training.
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The heart
rate zones
This article describes the five heart rate zones defined by
Sally Edwards. You can also use our tool to calculate your heart
rate frequencies.
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Basic
Training Principles for Runners
Learn about the five training
principles that you should abide to structure your training
program.
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Using
a Heart Rate Monitor
Learn how to determine your maximal
heart rate and resting heart rate, and set your
heart rate training zones.
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Training,
Recovery, Supercompensation
Understand what is the time needed both
for recovery and to allow your body to adapt and improve.
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Common Training Mistakes
Unfortunately, the same training mistakes get repeated over and
over. Let’s take a look at 4 common running-related
training errors.
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Preparing
your legs for 26.2 miles of hard road
An aspect easy to overlook in the marathon
preparation is the hardness of the road.
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Optimal Marathon Training
Description of few better trainings that provide the optimal stimuli for
improvements for the marathon.
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Tapering for
optimal racing performance
Various studies found improvements in performance of between 2%
and 8% when athletes taper their training before the race.
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Guide
to High-Altitude Training
Assuming you are a serious
runner, should you train at altitude? Read this article to
know if high-altitude training is right for you
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10-Step Plan to Effective
Race Training
A 10 step process by Pete Pfitzinger to develop and evaluate training
plans.
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Improving
speed for distance runners
If you want to improve your racing times, it is logical that you need to
increase speed.
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Risk
and Reward
Perhaps we know too much. Perhaps in our efforts to stay healthy and uninjured, we have become too cautious.
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Decision
making during a marathon
The decisions that you make during the marathon often have a large impact on
your result.
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Race
Preparation
Surprises on race day can be disastrous, so try out every detail of your race day plan during training.
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Optimal
training / recovery ratio
Many runners do not follow the basic principle of work followed by recovery to improve their running.
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Increasing the training volume
One of the main causes of injuries is the suddenly training
volume increasing. See how increase your mileage safely.
How high should
we go? Runner mileage
Why does almost every world class distance runner do high mileage?
Limitations
on physiological predictors
Why performance predictions doesn't work well for
some runners?
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Determinant of running performance
Lactate threshold velocity
Lactate threshold velocity is the single most important determinant of running
success.
The long run
What is it? Why we should do it? What distance? What pace? How often?
What to do before and after? This article will answer these questions.
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Pre-cool
to run fast in the heat
Studies have shown that pre-cooling can improve running performance in the
heat.
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Listen to your body
Listening to your body does not imply a lack of toughness, but a willingness to find your true physical limits.
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Tune-up
races
There is an additional component to racing well that can only be gained by, well, racing.
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Setting
goals for your running
How much can you realistically hope to improve in a few weeks,
months or year?
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Strategies
for back-to-back hard days
Back-to-back hard days come with danger.
Some tips to make them safely.
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Principles of Detraining -
If stop training
The good news: the rate at which detraining occurs is slower than you may think.
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Benefits of Long Runs
There are at least 7 physiological benefits to long runs, and
other advantages as well.
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Should
you run twice per day?
When double workouts aren't beneficial, and how to add doubles to your training program.
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Running safely through the summer
Preventing dehydration through the hot summer is essential during
training.
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Cool-down for Quick Recovery
The purpose of the cool-down is to help return your body to pre-exercise conditions.
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How
to speed up recovery from racing
The toll that racing takes on your body is related to:
distance of the race; terrain; environmental conditions; and how fatigued from training you are going into the
race.
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Cross-training to
prevent injury and improve technique
Some types of cross training can enhance your running performance
by improving muscle balance and technique.
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Should you cross train?
What are the benefits and when should runners cross train.
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Should runners lift
weights?
Arguments for, and against, weight-lifting for distance runners.
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How to
plan your racing schedule
One of the most critical components to distance running success is developing your racing plan.
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