Training articles and tips

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.

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.

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.

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.

Concepts of Exercise Physiology for Runners
Capillaries, myoglobin, glycogen, slow-twitch fibers. These are the stuff the long-distance running. Read and understand them.

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.

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.

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.

Basic Training Principles for Runners
Learn about the five training principles that you should abide to structure your training program.

Using a Heart Rate Monitor
Learn how to determine your maximal heart rate and resting heart rate, and set your heart rate training zones.

Training, Recovery, Supercompensation
Understand what is the time needed both for recovery and to allow your body to adapt and improve. 

Common Training Mistakes
Unfortunately, the same training mistakes get repeated over and over. Letís take a look at 4 common running-related training errors.

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.

Optimal Marathon Training
Description of few better trainings that provide the optimal stimuli for improvements for the marathon.

Tapering for optimal racing performance
Various studies found improvements in performance of between 2% and 8% when athletes taper their training before the race.

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

10-Step Plan to Effective Race Training
A 10 step process by Pete Pfitzinger to develop and evaluate training plans.

Improving speed for distance runners  
If you want to improve your racing times, it is logical that you need to increase speed.

Risk and Reward  
Perhaps we know too much. Perhaps in our efforts to stay healthy and uninjured, we have become too cautious.

Decision making during a marathon  
The decisions that you make during the marathon often have a large impact on your result.

Race Preparation
Surprises on race day can be disastrous, so try out every detail of your race day plan during training. 

Optimal training / recovery ratio
Many runners do not follow the basic principle of work followed by recovery to improve their running.

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?

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.

Pre-cool to run fast in the heat
Studies have shown that pre-cooling can improve running performance in the heat.

Listen to your body  
Listening to your body does not imply a lack of toughness, but a willingness to find your true physical limits.

Tune-up races  
There is an additional component to racing well that can only be gained by, well, racing.

Setting goals for your running  
How much can you realistically hope to improve in a few weeks, months or year?

Strategies for back-to-back hard days
Back-to-back hard days come with danger. Some tips to make them safely.

Principles of Detraining - If stop training
The good news: the rate at which detraining occurs is slower than you may think.

Benefits of Long Runs
There are at least 7 physiological benefits to long runs, and other advantages as well.

Should you run twice per day?
When double workouts aren't beneficial, and how to add doubles to your training program.

Running safely through the summer
Preventing dehydration through the hot summer is essential during training.

Cool-down for Quick Recovery
The purpose of the cool-down is to help return your body to pre-exercise conditions.

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.

Cross-training to prevent injury and improve technique
Some types of cross training can enhance your running performance by improving muscle balance and technique.

Should you cross train?
What are the benefits and when should runners cross train. 

Should runners lift weights?
Arguments for, and against, weight-lifting for distance runners.

How to plan your racing schedule
One of the most critical components to distance running success is developing your racing plan.

Related Questions:

What is the best way to recover from a marathon and start training for other race?

What is the ideal training volume to finish a marathon bellow 3 hours?

How many marathons should a recreational runner do per year, and what should be the interval of time between the marathons?

How should we eat and drink before, during and after the long run?

How important is the speed training for amateur marathoners?  

Is there any test to determine at what pace I should run the marathon?

What benefices you get doing two training sessions: in the morning and afternoon?

These articles have informational purpose and are not a substitute for professional advice.

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