I have a great opportunity to get an interview with Holley Samuel RD, LDN, CPT. She provided a lot of tips and shared her free guide, so continue for reading. You can find her social… More
There is a difference if the exercise is approached by the time versus the distance. It’s not only training factors that makes difference, but also psychological factors. Depending on the exercises time-based training can be either easier or harder than distance-based. Some runners favour more the other exercise style, but you should mix these both.Continue reading “Time-based vs distance-based training”
We often speak certain factors and their importance for running performance. But as often we forget the amount of these factors. Some of the training factors are not as important as others, some provide only minimal benefits or not at all, and still, we use them more than we know.Continue reading “The perfect recipe of running”
How often you feel physically or mentally tired after work? Some people like to go running the end of the day, but can your occupation affect your training performance? Many factors affect our training performance, and people often forget their job until they feel drained or stress out.Continue reading “How your job affect your training?”
You might have noticed that I love science and share a lot of tips and information here. For me, science is base to many things, but it’s not determine everything as we all are individual and that’s also my coaching philosophy.Continue reading “My coaching philosophy”
Running economy (RE) means runners’ energy utilization when they are running at aerobic intensity. There are multiple factors, which plays the role of the running economy. The most direct method to measure the running economy is oxygen consumption. Runners who consume less oxygen while running at a given velocity have a better running economy.Continue reading “RUNNING ECONOMY FACTORS – which you can partly affect”
Each of us has individual running style and foot pattern, but sometimes they can cause more harm than good. Runners often observe their foot stride length and cadence but forget stride width or feet position. We have spoken cadence earlier, you can find it here. Are you running like a duck or like more hit the catwalk?Continue reading “Running with narrow stride width or toe-out?”
Running world turned upside down when Covid-19 hit to the world and all the spring races being cancelled. Now many race organizer also cancels the autumn marathon. That means some runners might not be able to race this year at all and might be lost their motivation as there is anything that to expect. Try to remember, that you should always train for yourself and races are just extra.Continue reading “Running challenges when races being cancelled”
Overtraining syndrome can happen to everyone, you don’t need to be an elite athlete. There are many signs and symptoms which might indicate overtraining or overreaching syndrome. These symptoms are easy to ignore as we all sometimes feel tired and fatigue. So, when it’s the right time to stop and consider things again?Continue reading “Symptoms of overtraining syndrome”
Breakfast before morning run or just after? Some of the runners like to eat something before hitting the road, at the same time others struggle with breakfast. Early morning run, often means even earlier breakfast. It is suitable to eat breakfast at least an hour before the run, which might mean very early wake-up.Continue reading “Fasted vs non-fasted running”
Sometimes we all struggle with lack of motivation. Especially now as the many marathons are cancelled or postponed because of Covid-19. Many countries have total lockdown and some runners don’t have the opportunity to exercise like normally.Continue reading “Running motivation – how to motivate yourself?”
Making a race calendar might be overwhelming, as there are many great races during the year. This post is about how many races should run in a year and what to consider when choosing the race.Continue reading “How many races can you run in a year?”
Long hours in the outside, sweating and discomfort. Runners know how to push their body to the limit, but do they know how to train their brain.
Mental training is not only for a professional athlete. Mental factors are seen as high self-esteem and confidence, but it’s much more.
How to build a training plan? What you should take account? What is periodization training cycle? This post will answer these questions and help to put your goals in the training plan.Continue reading “Periodization training cycle”
I have written this topic a couple of times, you can find the earlier post here and here. But as the topic is important and there are still many people who feel lost at the gym and are not sure what to do. Here’s a little recap of why strength training is important and where to start.Continue reading “Importance of strength training for runners”
We all have seen athletes using an ice bath or hear them speaking about a cold shower. After a workout in hot weather, you might want to take a cold shower to cool down. Or just refresh yourself. Is there really any benefit for it or can it be even harmful?Continue reading “Do you need a cold shower after a workout?”
Hello, and welcome the year 2020! Last year we have a series of books from different topics that are excellent for getting more knowledge about training, coaching and nutrition. Now, here’s the last part, sport psychology. This post is good for any runner, as we all sometimes struggle with lack of motivation, low self-esteem and nerves.Continue reading “OTHER: Sport psychology books must-read list”
How important proper nutrition is for you? There are roughly three types of people; eat what they like and don’t really care about nutrition, eat rich nutrient food and cares about nutrition and people between these groups.Continue reading “SCIENCE TALK: why nutrition matter?”
TuuSa Sports wants to wish you all running filled holidays. Enjoy your Christmas, if you spent one or Hanukkah, Kwanzaa, etc. Remember to relax and enjoy!
Let’s next year be awesome and maybe it fills our all wishes and filled a lot of new unforgettable memories!Continue reading “x HAPPY HOLIDAYS x”
Let’s continue the must-read book list, now it’s the turn of training books. This category is so wide. There are biographies, guide book, different sports, etc.Continue reading “OTHER: training books must-read list”
I have written about warm-up earlier, you can find it here. It contained benefits and importance of warm-up, the excellent warm-up protocol to follow. Now, let’s talk about cool-down. How easy it’s just end your work-out doing nothing afterwards? You have just spend around an hour hard exercise you don’t have interest or energy for cool-down. Hands up, if you can recognise yourself?Continue reading “SCIENCE TALK: cool-down, do we need it?”
Everyone’s favourite subject lactate or lactic acid! The topic that rises up regularly, with plenty of mistakes and misunderstanding. You might have heard athletes, even coaches speak lactate soreness. Even you might have feel lactate after heavy exercise? Did you know that lactate or lactic acid doesn’t cause soreness? Nor fatigue? Not even pain? If not, keep reading…Continue reading “SCIENCE TALK: the truth about lactate and lactic acid”
There is a post about weight training benefits for runners, you can find it here. That post considers why runners should add strength training in their program, energy system and different types of strength training such as strength, power and endurance.Continue reading “SCIENCE TALK: Neuromuscular training in runners”
Cathy Heller is a podcaster, speaker, life coacher and now writer. As her first book was published 12th of November.Continue reading “REVIEW: Don’t keep your daily job – Cathy Heller”
Let’s continue the list of the must-read books list. We have previously list sports science and nutrition book, and it’s time for coaching books.
Why coaching books?Continue reading “OTHER: coaching books, must-read list”
Have you ever look at others and thought about how they have so much energy? How they seem to have everything in their life? And you just struggle to daily life, going to work, surviving basic task, waiting for the weekend. You might have tried to go to the gym or jog after work several times but always, go back to old habits. There will always be a new Monday, new start. How about if you start now and never stop. No more new Mondays and new short time motivation. What makes you as energetic than others?Continue reading “OTHER: you are not lazy, you are unmotivated”
Earlier this autumn I got to chance to read Neil Pasricha’s new book You are awesome -How to Navigate Change, Wrestle with Failure, and Live an Intentional Life.
Continue reading “REVIEW: Neil Pasricha – You are awesome”
Book will be published 5th of November.
Most of us do some stretching regularly, or at least when they feel muscle soreness. Is it really necessary, or benefit at all?
Common reason why people stretch:Continue reading “SCIENCE TALK: stretching or not?”
There was a post about sports science books a couple of weeks ago. Some of those books contained nutrition too, but these books are only a nutritions based. These books are all science-related and many of them are also used at the university level. However, these books don’t make you a professional. I always recommended consulting a registered dietitian (not nutritionist) if you have any problems with diet.Continue reading “OTHER: nutrition books must read”
Foam rolling has gained popularity in recent years, and various foam rollers have been developed. Almost all gyms have at least one foam rollers and also many have a roll at home too. Foam rolling has been considered an easy way to self-massage and myofascial release. Some people have even replaced stretching with foam rolling. Is the foam rolling really useful?Continue reading “SCIENCE TALK: foam rolling, beneficial or not?”
First, lace your shoes and then start running, maybe slower at the beginning so the body will have time to warm-up, that’s enough? Right?
Warm-up…What? Why it’s essentials for runners?Continue reading “SCIENCE TALK: warm-up, do we need it?”
Running twice a day is something that only the elite athlete does. That’s the big myth in running and training. You don’t need to be an elite athlete to train twice a day, there are many benefits for regular people too.
When to run twice a day and why it is beneficial?Continue reading “SCIENCE TALK: Training twice a day”
Do you want to know more about sports science, or how the human body works? What happen inside us during rest or activity?
Whether you are not a sports scientist or not seeking a career in sports, but you are training and want to understand more about the human body. Some (or well all of these books) dig deep inside of body, in the cellular level and if you are familiar with this kind of stuff, give it shot. You might learn new things and get new aspect of your training. Also, understanding even the basic mechanisms of the body will help you to read more critically all those “how to get fit”, “get sixpack in 5 weeks”, and other topics.Continue reading “OTHER: Sports science books must read”
No pain, no gain! Right? You can’t develop your physics without experiencing some pain? NO and NO!!! Pain should not be a part of the training, fatigue and discomfort should be and they are a totally different thing. Experiencing pain during or after training is the body’s way to tell something is not okay.
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 14”
The first part, we discussed mostly the events and how they have started to take part in environmental aspects and what you can do. This part is all about equipment, especially clothes and shoes.
If you type ecological running gear in Google, you will find a lot of sports brands which are one way or another eco-friendly, many of these brands are smaller and not globally Continue reading “OTHER: ecological running part 2”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 13”
Running and ecology seem like a good compo already. All we need is running shoes and path, right? Climate change, environmental disaster, extreme weather, travelling, climate emission, trash, ocean pollution, such a few words we hear every day. Running is changed, it not as easy as it used to be. It’s more technical, there are more equipment than ten years ago. Continue reading “OTHER: ecological running part 1”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 12”
Roughly speaking running performance can be divided into three sections; psychological factors, biomechanics and physiological factors. Each of these section contains several sub-concepts, let’s see some of these factors. Continue reading “SCIENCE TALK: The consist of distance running performance”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 11”
Do you ever feel pressure? Do you compare yourself to others? Do buy things because someone else has those same?
It’s easy to compare yourself others, especially nowadays as you can see runners everywhere. Social media is one of the worst places to get low self-esteem. Scrolling Continue reading “OTHER: Feeling pressure?”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WEDNESDAY WORKOUT: part 10”
Are you training often? Are your timing your training to be beneficial?
We all know people who train twice a day, or maybe you do that too. Most of the people train once a day or less, but at some point of development, two exercises a day are necessary when levels and goals are increasing. Recovery plays a huge role when training amount or intensity are increased. This is not only considering those who are training twice a Continue reading “SCIENCE TALK: recovery enough?”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 9”
There are three energy systems in human body. I’m not going to explain how they break down, to avoid making this post extra long. I’m going to briefly introduce them and explain their relationship to strength training especially for distance runners and why runners should vary strength training types. Continue reading “SCIENCE TALK: Energy systems and strength training”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 8”
Born to Run – Christopher McDougall
I get every runner are already read this book. I read it a few years an ago, but it’s still one of my favorite running book.
If you haven’t read it yet, here’s why you should. Born to run is the best seller book, which has found runners and non-runners all over the world. Continue reading “REVIEW: Born to run book”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 7”
Life is full of uphill and downhills so is running. Expect that in running downhill are nicer than real life.
Correct form to run uphill Continue reading “SCIENCE TALK: Uphill and downhill running technique and benefits”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 6”
– What do you do?
– I run.
– How do you not get bored while running? Running is so boring! Do you listen to music or what to avoid boredom? Continue reading “OTHER: Running is boring or is it?”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 5”
You may have heard and read thousands of time that nothing special doesn’t happen in the comfort zone. Do you find yourself to struggling in the same place all the time and nothing goes forward, whatever you do? Continue reading “OTHER: breaking out of your comfort zone”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 4”
Blisters, black toenails, detached nails, basically nail technician nightmare and common for runners. Almost every runner have some experience of these and already find the best solutions to avoid them as good as possible and treat them. Beginners and those you have never get any blister from running, don’t worry your time will come, or otherwise, you are somehow lucky, or are you even run? Continue reading “OTHER: runners, nail technician nightmare”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 3”
Recovery that one of the most important aspects of training, but also one of the most least appreciate. We all know that recovery repair damages muscles fibres, strengthen and rebuild muscles. It’s not only important for physically but also mentally.
Recovery can be divided into two, immediate and long-term recovery. Continue reading “SCIENCE TALK: recovery- do you even do it?”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 2”
We all sometimes need extra motivation. Weather might be bad, you might feel tired after work, skipping your training sounds more fascinating than lacing shoes on and heading out. Here some quotes to inspire you and mass your training.
Don’t run with your legs, run with your heart. – Dean Karnazes Continue reading “OTHER: Running motivation quotes”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 1”
Are you running always the same routes and the same type of surface? When you prepare for the road race, it crucial to run road and get comfortable that harsh and hard surface. The impact for the leg is one of the hardest when running in the road, so you need to get used to it otherwise you will struggle. But you still should vary surfaces sometimes, why? Continue reading “SCIENCE TALK: Should you vary the running surfaces”
Mindset: The New Psychology of Success – Carol S. Dweck
Ph.D. Carol S. Dweck is a psychologist at Stanford University, who has owned years of work studying human mindset and model of thinking and learning new things. In her book, she discusses how to succeed in different areas such as business, sports, arts, work, relationship and school. Continue reading “REVIEW: Mindset: The New Psychology of Success -book”
Did you make new year resolution? Do you have a goal that you wish to achieve?
Have you written down your goal? The more important question, have you made a plan?
How to set a goal?
Whether you would like to lose weight, run half marathon, get better results from school, improve your overall health. Whatever your goal is, make sure it’s your goal! You are Continue reading “OTHER: Goal setting”
21st of December was TuuSa Sports’ first birthday!
This past year is been crazy, even though this website is older than one year, my little Continue reading “Happy First Birthday and Merry Christmas”
It’s that time again, the sun comes up late and goes down early. There are more dark hours than light, sometimes the sun hides behind clouds. Days feels shorter and sofa and warm blanket look way too comfortable. Training session waits, but you feel difficult to find energy for that. Here some tips to remember and beat this dark season of the year. Continue reading “Winter training; tired or dark?”
What’s your VO₂max? The questions that almost all runners hear at some point? The number that runners look and try to improve. But what does it really mean?
VO₂max is the maximum oxygen uptake capacity, it is described in ml/ kg/min. In practice, it means cardiovascular and circulatory systems ability to carry oxygen in the Continue reading “VO₂max and vVO₂max, do they matter?”
Stomach cramp, absorption problems? Sound familiar during the running? Unfortunately, many of us have suffered some problems during the running, especially in the long run. Or probably you struggle lack of energy during training or racing. Have you ever thought what you drink or eat during the long run or before the run?
Autumn is here! And probably there too, depending where are you living. Autumn is beautiful season with all colorful leaf, but that also means flu season.
Have you already caught flu if yes, take time to recover. Don’t force yourself to exercise until you’re totally healthy. As boring it might feel to skip training, you just do the harm yourself and prolong flu by training half healthy. Continue reading “Flu season – running”
Do you find yourself out of the breath while running, even in easy pace? Well, you might be out of shape or running too fast for your fitness level. BUT, if you have been running for a while and still battle with catching breath even easy, slow pace, you might use wrong breathing technique.
New part of My favorite series! This time it’s about the books, especially running books. As we know there are soooo many good running books, so I tried to list here some books which include goof information, knowledge, science and stories.
Leave a comment, what is your favorite book!
1. Lore of running – Tim Noakes
Quite fat book, but tons of science based information about injuries, training, etc. If you are running just for fun, you might not need all that information, but others I really Continue reading “My favorite; running books”
Why should you vary your running terrains? First it gives diversity to your running, but it also prevents injuries, improve stamina and performance. It can help build those little leg muscles which play important role for technique and balance.
Track is good terrain for interval training. Even if you are long distance runner, now speaking of marathon distance, you should do interval training. On the track you can easily set the distance, without looking continually to your watch. Track is also flat, Continue reading “Running on different terrains”
Let’s continue my favorite series. Now let’s list some Runners. I find it so difficult as there are so many inspirational and amazing Runners. I know almost everyone on the list is female Runners, even thought I follow and value guys and their work as much. I ended up choosing these Runners, as I follow them social media and they often update training, etc. which I find very Motivational. They show their normal life next to the athlete’s life. Most of them are professional runners, but not all.
Continue reading “My favourite; runners”
Does running ever get easier? I heard that question quit regularly. Most of them are my customer (in massage business), they go to the gym and warm up in the treadmill or casually go for the jogging. It’s also question that many beginners might think.
The answer is yes and no. It depends what are you doing.
If you are running regularly the same speed and the same length, yes it gets easier.
But if you are running various distance and various speed, no it’s not get easier. Of course you get better, but at the same time you challenge yourself all the time. The Continue reading “Does running ever get easier?”
Okay, there might be many of you who has run marathon or a few of them, so this post might not bring anything new information for you, but those whose are about to take a part for their first marathon, you might find something good tips. I’m not write anything training, mental or nutrition tips here as I have spoken them earlier, these are more general little tips.
Let’s continue to my favourite series today, as the topic of running coaches. I have picked some these coaches as I have followed their job and admire their knowledge and work that they have done. Some of them have written a book(s) and made running training methods which are still in use and well-known. They have different kinds of perspective to training and running, and even if you disagree some of their thoughts and method, I’m sure we can always learn some new things and even modify some of the training method. As the truth is that more you read and gather knowledge and test things you will learn to find ways that work for you. We are all different so, which works your best Continue reading “My favourite; running coaches”
The last post wrote about running in the bad weather, now let’s look the other side of the coin, running in the heat.
During the heat season we can always choose when to go for the run, the best time of the day is before the sunrise. But we can’t change the start time of the marathon, so here are some tips how to survive. Continue reading “Running a marathon in hot day”
As much, the most of us like idea of good weather on marathon, sunny sky, warm weather, no strong wind everything is beautiful. We have been training in months to compete one certain race and picturing everything in our mind. Then race week coming and forecast show, cold, windy and rainy day, we get upset, even little bit scared. What to do?
Of course, running in bad conditions long distance makes running harder both Continue reading “Bad weather on marathon day”
I thought to start the new series; my favourite. I will choose the running and sports related topic and list some of my favourite things, people, etc. I don’t know how often I will post these, maybe once in the month or more. If you have any a suggestion, I would like to hear them.
Let’s started with sports scientists, these include nutritionist, biomechanics, physical scientist, etc. As you know, there are tons of these people, but I have collected here some who I follow in social media and who are active in there and people whose book or other Continue reading “My favourite; sports scientists”
Relaxation and opening muscles knots, are maybe two the most common reason why people seek massage therapist help. But, if we eliminate relaxation and tight muscles, is there are any other reasons to for the massage. Often people wait until something is wrong and they suffer pain, should you wait that long? No!
We don’t always feel muscles knots, or tight muscles, especially if we have suffered them a long time, our body is getting familiar with them and doesn’t complain as it thought it’s the normal state to be. Our body still might send us signals to tell that Continue reading “How massage affects the body?”
Most of us has bad habits, that’s okay, but if we constantly repeat them, the development and performance start to suffer. As running is not just running, to become faster and better we have to consider every aspect of our life. This doesn’t mean you have to live like elite athlete, but there are many little things which you can do, these also often prevent injuries and improve life quality. Can you recognize yourself any of these bad habits? Continue reading “Runner’s bad habits”
When you hire coach or buy a personalized training program, coaches ask (or they should) things about your life, why?
Once you find the coach who you want to work with, you meet or discuss in some way with you coach, he/she might send you the form to fill up. You will face the question about your life, and might think why we (coaches) want to know about it as you are just want training program. It’s not just that we are seeking some gossip or anything about your personal life. Continue reading “Why coaches want to know about your life?”
As we all know, water is good for us, we should drink it. Magazines and internet are tons of recommendation how much to drink water during the day. The right amount of water depends on gender, size, activity, work, how much do you sweat during the day, etc. Scale is around 2,5-3,5 liters, but as I said there are plenty of factor, so it can be even more.
We also know that we should drink water to maintain good level hydration, why? And what are the other benefits? Continue reading “Why to drink water?”
Static stretching can be divided to active and passive. In active stretching the position is kept over 30 second, there are no movement only your own pressure. Passive stretching is the same as active, but the pressure is created with some tools or partner, when your own body remain relax.
Static stretching might affect negatively to explosive performance if they performed before the performance. Static stretching increase range of motion so it would be good to do them after performance or day before. Continue reading “Different types of stretching and when to use them”
There is a brief introduction about me in About section, but I thought to tell a little more.
I’m 27 years old young woman from Finland. I have always loved sports, all kinds sports, that’s why I have tried several different sports like basketball (haha I’m short), taekwondo, dance (all kinds of dances; streets, ballet, jazz, etc.). Almost all these sports included some amount of running exercises, but I never consider myself as a runner. I had that long time dream to someday run a marathon, but I never did anything about it, Continue reading “More about me…”
Foam roller that painful, but so wonderful tool, it can help to ease knots and relax sore muscles, but do you take all benefits from it or do you use it right?
1. Don’t only roll. If you have knots, place roll under these and put pressure on, once these knots starts to loosening, you can start rolling.
2. Roll one muscle (muscles group) 30-90 sec. There are no point to roll several minutes on one area as it can increase injuries. If you feel to need more rolling take a break and Continue reading “Foam rolling tips”
Exercise; reps, sets, rest, kilometers, miles, minutes, hours…
OR meaning of the exercise, benefits, focus on the progress, internal locus, number of exercises, benefits, motivation, access to equipment, monitor adherence, self efficacy, daily life…
When training either the own well-being and happiness or to be successful athlete, the training program is one of the major key in the progress. But there are no point to make Continue reading “Exercise or meaning of the exercise”
A lot of speculation going on about London marathon, especially who’s going to win. Many set Mo Farah and Eliud Kipchoge against each other.
There are some points of why people, especially British wait a lot for Mo, as he has enormous career in track. We have to remember that marathon is all the way different race than 10 000m or 5000m. I believe that Mo will have successful career also on marathon field, but transition from track to road can make some time. Continue reading “London Marathon: Mo Farah vs Eliud Kipchoge or NOT?”
I have written about shoes once earlier, where I listed down some main things to consider when picking the running shoes, you can find it here.
What are the differences of running shoes and training shoes, and when to use them?
Like the name say, racing shoes are designed for racing, when speaking the road races, such as marathon, these shoes can be 100-200g lighter than normal training shoes. They are designed for minimal support as all extra cushioning add weights. 100-200g weight Continue reading “Racing shoes vs training shoes”
Just run, that’s enough? Or is it?
Becoming the better and faster runner, doesn’t only mean tons of running alone. Runners should also do the strength training to improve their running form, endurance, speed and other physiological factors. M. Chatara et al. (2005) show that strength training improve VO2max, whereas Støren et al. (2008) proved that strength training improved time of exhaustion level in maximal aerobic speed. There are tons of studies which show similar results, and no wonder why most of the elite athlete do some strength training. Even though there are variable between training group, for example Nike Oregon project runners hit some heavy weight training once in the while when most of the Kenyan runners Continue reading “Should runners do strength training?”
Angularity – Beginning of the run, when body is cold and its start to warm up, listening who it’s feeling today, what is the rhythm of feet.
Internal awareness – Body is warmed up, rhythm is found, sense of running have found.
Relaxation – Feet moving easily forward, air going lungs and out without any trouble, heart racing faster than rest, but not disturbingly. Continue reading “States of running”
Locus of control is the concept of social psychology which Julian B. Rotten (1954) developed to search personality. There are internal and external locus of control.
Internal locus of control
People believe that great results are outcome of their own hard work and determination.
External locus of control
People believe that results are outcome of external sources, what other people do or the Continue reading “Locus of control and running”
New year is just around the corner, many of you might have just done last run for this year and other are about to go.
Some of you might have made a resolution to start running and others are middle of training plan, heading to spring’s marathons. Whatever your plans for next year are, I hope you achieve them!
Enjoy this evening and let’s welcome the new year and better version of ourselves. Enjoy to next year and smile to each other when we meet each others on the road. It doesn’t Continue reading “Happy New Year 2018!!”
New year, New me! New Year resolution time is almost here, gyms are full of people in January, sports shop are selling products fast, fridges are filled up healthy food and plan list are filled up. Many of the people last whole month some quit after a week or two.
How to stick your new year resolution?
Make a little plans. For example if you want to lose weight and get fit, don’t go to the gym Continue reading “New Year resolution – tips to achieve them”
Merry Christmas to everyone!
Christmas time is good time for relaxing but don’t forget to take care yourself. Eating good food and enjoying is okay, but don’t eat yourself sick and lay in the sofa all day long, if you are not going to run or do other training, go to walk with your family or friends. Breath fresh air and give a little movement to your body, so training after Christmas events doesn’t feel as awful.
New Year is coming! Do you have plan for the next year? Maybe running some marathons or half or shorter distances? Are you looking for the new PB or are you a first timer?
Now you have change to win free customized running program. You can choose one program between marathons, half marathons, 5 km or 10 km plans.
What you need to do? Tell me why you should win and what are your goal(s)! You can Continue reading “WIN free running plan!”
Training plan, running, food, Christmas Eve, family visit, hurry… PANIC!
STOP! Are you panicking how to survive for Christmas and training?
You may have training plan which you want to follow, but at the same there are a lot of happening during the Christmas, family visit, a lot of (unhealthy) food, all the preparations before the Christmas. Here are some tips how to survive over Christmas! Continue reading “Training and Christmas time”
Last summer I wrote about how to make treadmill running more fun, which you can find here. There are some tips on how to make treadmill running less boring especially for those how to find it boring.
But when you should use a treadmill? There are many cases when running on the treadmill will be more effective than running in outside.
1. Weather. You have to make yourself comfortable in running every weather, especially Continue reading “When to run on treadmill?”
I made collaboration With Sudio Sweden last August, then I tested Sudio TRE earphone. You can find the text here.
Now, I got Sudio Regent headphone for testing. I have been use to TRE model when I’m training as they don’t drop in the ear and they have really good sound quality. This Regent model is good for everyday casual use. Again they have really clear and clean sound. Headphones block nicely sound from your surrounding without total blocking. Continue reading “Sudio Regent headphone review”
I haven’t running all my life, but I have always been quite sporty and competitive. When I was young I started to dance, which later changed to basketball and then taekwondo and again back to dance. My hobbies, especially basketball included running. Back then I wasn’t massive fan of running, but I didn’t hate it. It was always thought I’m not good runner, but again I didn’t ever practice running seriously.
I saw marathon on TV when I was younger, I think it’s Olympic Games or World Championships and back then marathon seems to be something unbelievable. I said to Continue reading “Why I am running”
Overtraining means that body is stressed more than it can handle, when it’s not recover well, which leads weaker performance. It can be divided two; acute and chronic. In acute state recovery takes about 1-4 weeks and in chronic states it takes from 3 months even years. Both elite athletes and non-elite athletes can suffer overtraining. Continue reading “Overtraining and symptoms”
You may have heard that heel striking is a bad thing. Isn’t it?
There are tons of opinions and research which arguing with each others. Many studies has shown that forefoot and even mid foot striking is more economic as runners with these style use more thigh muscles (bigger muscle group) than calf muscles (smaller muscle group). So, you are saving more energy and your calves don’t have to work as much, whereas in heel strike.
You might have seen sprinter, how they run almost on their toes only. How about Continue reading “Forefoot – Mid foot – or Heel strike?”
Winter has arrived or at least here in Finland, temperature start to be below zero celsius. Some countries spent Autumn and some lucky one heading towards warm summer. Whether you need some motivation during the cold and dark season or just are tired and need some inspiration here are some running quotes for you! Let the comment below and share your all time favourite quote.
The pride in finishing a marathon is much greater than all the pain endured during the marathon – Hal Higdon Continue reading “Motivational Running Quotes”
You might of heard that you should run practice marathon or at least 20 miles (32km) before your first marathon event. Is it true or not?
The answer is: yes and no.
NO. Let’s consider that you have not much running experience, you started to run a few months ago and training for your first marathon, or you have been running years, sometime more regularly and sometimes taking breaks. Your running pace is around 7 min/mile or 11min /km. Your estimated finishing time is around 5 hours. There’s not point to go for the run marathon during in your training as it would take that much time. Continue reading “Should you run practice marathon before your first marathon event”
There are probably as many different versions of interval training as there are runners. There are short and long intervals, but what is the differences between these two and what to take account.
Long intervals also known as intervals or hard training. Intervals are often measured either time or distance, for example 5 x 2min or 5 x 800 meters. The minimum time that one interval takes is often 2 minutes but it normally vary between 2-4 minutes. In distances it’s normally set between 800m – 1500m. Continue reading “Long intervals vs short repetitions”
Running cadence is how often your feet touch the ground during the running. According to the Jack Daniels’ study most of elite athlete takes over 180 step per minute (include both legs), some takes even over 200 steps. So, how many step are recommended to non-elite runners? Many studies and coaches says 180 steps, and I agree with this.
Why? The faster the speed more steps are needed for smooth and economical running. The less step are taken the more time is spent in the air, while landing to the ground is harder. Your lower body ligaments, joints, bones and muscles receive over three times your body weight each landing. Every time your foot land on the ground your muscles and tendons stretch to absorb energy from impact. Once they return the normal length Continue reading “Running cadence – does it matter?”
Running is individual sport and some way we all enjoying that. Making the own progress, see what you can do independently. If you fail or you run marathon slower as you hoped, you can only blame yourself. Whereas in team sport there are always other players who are the major part also, not to mention the opposite team.
But, is it running as individual sport as it seems?
Depending where you live and own interest, many runners training with group, they have coaches and running buddies. For the many people it’s more encouraging to work with someone than alone. Image dark and cold early morning or late evening after work day when you are tired and want nothing but lay down, you have agreed to go for the Continue reading “Running Community”
Are you beginner, have you started to running lately? Maybe looking for taking the place for half marathon or marathon next year. Or want to improve your running and speed. You might have been thinking when to start to build speed.
Often, when people start running, they run about couple weeks and notice how their endurance are developing, little by little they can run farther. They might have reached 5km and now they want to run it faster and faster. That’s it the normal way to think, but Continue reading “Beginner; When to start build the speed?”
New things are coming for you!
I have planned so many new things and updates which will take place during this year. My life has been hectic and next couple week I will be busy, but then things are about to change little by little.
You have might notice that there’s coming one post per week, that’s about the change, I try to post twice a week. Also there will new themes and subjects such as: Continue reading “New things are coming! What do you want to read?”
Autumn is here, or depending where you are living. The season that some of the people love and others hate. Days get shorter and colder. People start speaking about Autumn fatigue, how tired and lazy they are, how they would rather spend evenings inside wrapping themselves in cozy blanket. But, if you are runner, you know that you have to hit the road, even though the warm bed is more comfortable. So, here is the brief checklist for the Autumn running: Continue reading “Checklist for autumn running”
“No human is limited” – Eliud Kipchoge
Eliud Kipchoge has run by far the fastest marathon ever recorded and it’s about the start Berlin marathon just now when this post coming out. So within two hours we will know do he managed to break the new World record.
Everyone how following him running career knows he is incredible strong runner both physically and psychologically. If you have watched Breaking2 documentary even scientists were amazed his strong mentality. Continue reading “What limits you?”
Recovery is a massive part of the training, but often forget or underrated. Lack of the rest and recovery could lead injuries, tiredness, bad workouts, weight loss, dehydration, etc. The amount of your weekly recovery depends on your training amount and fitness level.
You have might have seen runners who have two rest days during the week and runners who have none of them. Runners who have more rest during to week have often lower weekly mileage and are less fit. And then there are runners who don’t have any rest days during the week, they might have couple during the month. These runners weekly running amount are often high. So why they don’t spend rest day as they are training so Continue reading “Recovery day or rest day?”
It’s about that time of the year, within the couple next months many runners start their off season. What is off season and why is it so important?
Off season is one of the most important cycle of your training. Once you have finished your training and race season and before you start new training cycle, you should spend off season. Off season usually last two to three weeks.
Many of the runners don’t know how spent off season or what is it actually means, should you still go for the run or not? Let’s image that you have run couple race during Continue reading “Why off season is important?”
There are many reasons to increase weekly running amount, for example when you have been training for a while and need to new challenge and develop your running fitness or start training for marathon. Often during marathon preparation program mileage/kilometers amount increases gradually, this increase depends about your fitness level and how long your training program is.
There are different ways and method to do this. And for sure you can also mess this process totally. Too fast increase may lead to overload and injuries, which no one want.
That has happened almost each one of us at the some point of our life. You might have been running in years, and once suddenly you are not interested in to lace your shoes and hit the path. Back of your head you are going through internal struggle, either to keep going or just stop and figure it out something else than running. You probably have tons of great memories and experience from running, you might have got new friends, so giving up all of these is not easy.
Step back and think, is there any reason why you feel like that. Are you bored with training, whether your competition has gone worse than you expected, are you injured Continue reading “What to do; lost the love of running”
Those who have ever run a marathon or half, have seen funny cheering signs. I collected some of the funniest and best signs together. Which one is the best? Are these bring any memories from your race?
Few days ago I got Sudio Sweden TRE earphones for testing. They are in-ear models, and are designed for an active lifestyle. The purpose of the headphones is to ensure the studio level sound, but at the same time you are able to hear traffic and friends speak, which makes running safer. The wireless feature is good because I like to freedom of feeling, without getting tricked into wires. Headphone fit in the ear very well, and stay even during harder training session Continue reading “Sudio TRE earphone reviews”
Either you’re running 30 or +100 kilometers per week, you need to split your runs sensibly. I have seen way too many awful training plans and training diaries. Some of the most common mistakes are that all of the kilometers are covered during two days and rest of the days are rest or each runs are the same distance with the same speed. These increases change to get injured and they don’t develop you as a runner.
Are you dreaming? Or do you have goals? Which phrase do you use more often, my goal is or my dream is?
Using certain words determined are you really working on to achieve things in your life.
Dreams are just dreams, we see dreams in the night. We are dreaming to get something or to achieve some things in your life, but in the reality we are not ready to work to get them, dreams are just free imaginary.
Goals are something that we are working on to get them. Goals aren’t free, they need sacrifices and plan. You might have heard of that goals without plans are just the dream, which is true. To be able to achieve something we have to work towards to them, and Continue reading “Goals vs dreams”
Proper night sleeps are the one of most important things for the every athlete. If you are waking up early, make sure you go to the sleep early. Quality of the sleep is more important than the amount, of course you have to get good amount the sleep, but if your sleep quality is poor, the long sleep do not necessarily help.
The healthier food the better. Diverse and healthy food is the key for the good training. Junk food don’t give your body what it needs, it might only give your mind the short pleasure. Eating the same food all the time, might increase cravings to eat junk food, also Continue reading “Things every runner should do”
First of all there as many opinions as runners about how to choose running event. I will cover some good tips and points which are good to consider either running on marathon or half marathon.
Profile and terrain
If you wish to new PB or fast marathon. Check the route, often marathon organizers’ show profile in their website, the flatter the better, as the every hill reduce the speed. Also prefer more city run where the ground is asphalt as they are often more flat and not soft which makes running slower. Of course if you more adventurous and want Continue reading “What to take account when picking running event?”
Sports psychology and athlete-coach relationship are both massive subject, I can easily spent hours to speak about them and I don’t even everything.
Coach job is to observe, develop athlete and help athlete to develop their skills. It matter who is your coach, especially if you have certain goals. Your coach can be very talented, but if your thoughts and characters don’t meet up, you mind find difficult to work with your coach, also this might eventually affect your own motivation to train.
Coach need to be good listener and observer, he/she has to be able to read athlete. Continue reading “Coach’s psychological role”
I know there are plenty of people who have family, jobs, schools, etc. which taking most of our time of the day. Sometimes it might be difficult to find time for the running or is it that only excuse, like “I don’t have time”, “I’m too busy”… You might have busy days, but how often those words are just excuse and you don’t use your hours effectively?
Some studies have found that average people have 5 hours spare time during the day, which most of the time we spent front of TV or social media. Now, if you can include yourself to this group, I ask you to think. Think what are your goals, are you dreaming to get better shape, take a part of your first marathon, whatever it is, just think are those goals more or less important than TV or social media. What if you go to do something with yourself rather than follow soap operas or how others spend their life Continue reading “How to find time to run?”
Do you have a training plan? If you answer is no, why should you consider to get one. You might have heard seasonal training, how runners first build their fitness level, then race and then take time off before starting everything again. Training plans are designed to help runners to develop, break PBs and prevent injuries. There are many modifications of training plans as each person are different, but most of them follow quite similar procedure, which are scientifically tested and used many years and found to be workable.
First runners need to set their goal, long term and short term. Plans are designed to meet goals and help achieve them. Long term goals can be even goal that runner wished to be happening in a couple year time while short time goals are smaller step which support Continue reading “Why runners need training plan?”
Shin splints or Medial Tibial Stress Syndrome (MTSS) is a common injury among runners. It is usually the result of overuse of tibia muscles, especially the tibial anterior. When the muscle undergoes heavy stress, it swells, but the fascias around the muscle it is not able to stretch fast enough to provide space for muscle to grow, and it starts to cause pain and inflammation. In shin splints, the pain is directed at the internal parts of the thigh, sometimes to the external parts. Pain appear usually at the beginning of the run, it may disappear during the run, but the more advanced shin splints cause pain throughout the running. There are several theories how shin splints develop, many of which are related to running, such as a sudden increase in amount of exercise, running on a hard surface, running technique, or certain muscle weakness. Continue reading “How to cure shin splints”
Some elite runners and triathletes place their treadmill in the corner where they have to stare plain wall during the whole running exercise. This is quite rough way to train, but it’s where good mental game, as you are alone with your mind. Harder the exercise harder the mind have to work against the quitting, this develop runner’s mental ability and make it stronger. If you are not fancy to do so rough exercise and struggling every time you have to run on the treadmill, here are some tips how to make it more fun or at least less bored and more effective.
Music & TV-show/documentaries Continue reading “How to make treadmill running more fun?”
Cross-training is sport that support the athlete’s main sport. For runners that usually mean swimming, water running, cycling, elliptical exercise, stepping or cross country skiing in winter time.
Running is high impact sport, which is consumptive for lower body’s bones, muscles, joints and tendons. For injured runners cross-training could offer the opportunity to exercise and it can also prevent injuries. Cross-training should be sport that use different muscles group than running, so muscles which are used while running can recover and while other supporting muscles working on and getting stronger. Continue reading “Cross-training for runners”
You might feel tired before you are even outside, but at least when you are running you feel miserable and tired, you feel like you don’t move forward even if you are trying. Besides of tiredness you are getting angry and frustrated. Only thing that you really want is to go back home. Familiar feeling? Yes, every runner has faced this feeling.
Your run might feel difficult if you are stressed out or tired. Think your life, do you have hard and stressful period in the work/school. Is there something else, which keeps you busy and thoughts elsewhere. Try to minimize all those factors, get a little bit more rest and relax. Continue reading “Bad run”
Signing in your first marathon is exciting thing. Filling up your details, you will come across question; What’s your predicted finishing time? If you haven’t run marathon before or there’s been a while since you have run one and your fitness level has changed, you might wonder what to put on that section. Organizer often want to the predicted finishing time, as there are number or color coded starting section. Each section presents certain finishing time, for example all runners who wish to finish under 3 hours are in the first starting section, then runners who wish to finish 3:01-3:30, and so on. Section are often divided every 15 or 30 minutes. This ensure that faster runner start at the Continue reading “How to predict your marathon time?”
Elite runners make running look easy and effortless. There are many factors which play a role to becoming an elite athlete.
Lifestyle / living environment
Where you live and how you live, how you spent your days? Whether you are living the busy New York or calm Iten, Kenya you can become an amazing runner, but living in Iten will give you huge advantages. In western countries people wake up, eat processed food for the breakfast, such as sugarcoated cereals, use buses or cars to get school, sit still a few hours a day, come home, watch TV, go to movies, hang out with friends, maybe training couple times per week. While for example in Iten, people wake up early in the morning, eat healthy breakfast, walk or run to the school, help with house work, spend their days doing more physical work. This active lifestyle develop kids already in the early age. While western kids are surrounded by all the easy options they need to work harder later on to catch up the others. Continue reading “What does it need to make elite runner”
One of my client asked me another day, why her muscles feel sore day or couple day after training, why not immediately? Simple answer is because it DOMS, but in the reality what is DOMS or what cause it?
DOMS means Delayed onset muscle soreness, it normally appears 24 to 72 hours after exercise. You might notice how your muscles feel sore, and sitting down or climbing the stairs feel difficult, day after the exercise. This basically DOMS.
My muscles are sore, so they are building more muscles, right? Actually no, DOMS can improve muscle growth, but not to a large extent. Muscle hypertrophy mechanism increases muscle, its most central mechanisms are mechanical tension, metabolic stress and muscle damage. Although DOMS causes muscle damages, it can also be Continue reading “DOMS – what it really is?”
Who love to watch documentaries and/or read books, even more when they are about running? If your answer is yes, stick around as I will tell couple my favorite documents and books. It interesting to see other runners world, how elite runner life and train, get some tips and most of all inspired.
There are tons of books and documentaries which I would recommend, but here are few. All the documentaries can be watch in YouTube.
Born To Run: The Kenyan Secret
Former World Champion Eamonn Coghlan travels to Iten, Kenya to see how world best runners train and life. It’s interesting document which give a sneak peak about Kenyan’s training. The most interesting thing is that they make it look easy, as everyone knows in reality it is far from easy, especially in Kenya where the competition is real. For example 340 Kenyan athlete qualified to London 2012 Olympics, so who get the place to represent Continue reading “Running documentaries and books”
Summer is around the corner and weather is about the get warmer. There are several things to consider when the heat wave hits on.
Increase your water intake, as the during the warm weather body tend to sweat more.
Make sure your food contains good salt, for example Himalayan pink rose salt. While sweating body lose sodium, so warm weather and lack of sodium can cause muscles cramps and tiredness.
3. Run early in the morning/late in the evening
Go run early in the morning or late in the evening when weather is cooler. Continue reading “Tips for the summer running”
Do you feel tired? Do you suffer lacks motivation? Lacing your running shoes seem to be an impossible task? Did you know that’s all okay? We all have motivation problems sometimes. You might have also heard that once you go to out and start running it’s easier. I collected some of the tips which might help increase motivation.
If you have some motivational quotes place them to somewhere where you can see them. If you are training from certain marathon, print the picture of event and do to Continue reading “Running motivation”
Have you done drills ever? Or Do you do drills regularly? If your answer is no one of the question, read the rest of the post to find out why you should include drills to your training program.
You might think that drills are just silly looking hopping and bouncing around. But there are reasons why many runners perform them.
Drills are designed to improve running form, technique and performance.
As some of the drills are built to use similar movement than running and also strengthen and open the muscles that are uses during the running. You can get strength by going to the gym, but it’s a different kind of movement. Gym training is of course good, but it’s often stationary (statistic) movement, while drills are more dynamic movement. That’s why drills improve your coordination, agility, balance and communication between Continue reading “Why you should do to the drills?”
Recovering after marathon is as important as tapering and training for the marathon. Without proper recover you increase the risk of injury or overtraining symptoms.
During the marathon, body is pushed to its limit, muscles, tendons, ligament, cell, etc. are pushed to the maximum. Each step your lower body joints, muscles, ligaments and tendons receive your body weight three times bigger. So repeating that force over 42 kilometres distance you can imaging how much destroy it can cause. Also you have higher risk to get flu as your immune system is weaker.
What to do after marathon?
Immediately after the finish line rehydrate, try to get your body back to the normal hydration level, but avoid overhydration. Don’t stop moving, as amazing it would be just to go lay in the ground, move forward, walk! So your heart rate can come down evenly. During the first hour after the finish line, eat something light, bananas, fruits, etc. Eat Continue reading “How to recover after marathon?”
What is plyometric training?
Plyometric training is often perceived as explosive jumping exercises, even if it means short, mostly of own body weight performed explosive interval style exercises. Training is based on the “stretch-shortening cycle” method. Leg muscles is stored in a large number of human energy stocks, for example, when we jump we are able to take the energy for next jump from the previous ones impact, when landing on the ground. This makes it possible to jump even higher.
Why you should do it?
Quick conclusion is that this type of training must be good for sprinter, but Turner et al. (2003), actually found that it also help improve running economy for longer distance. It’s also prevent injuries as it’s strengthening ligaments and muscles. To have speed and specially able to maintain speed, runner need to train both speed and power. When these features are development not only running speed but also contact time on the ground accelerate. The less feet spent time on the ground while running the less human use energy.
Including plyometric exercise to your training plan
Before you start to do plyometric exercises, you should have a good base condition already. Do not do the exercises year-round. Do exercises on your speed and power development training cycle. It’s not good to do the exercises in the same week when you have running race.
Squat jumps, tuck jumps, lateral squat jump, lunge jumps, side hops, bounding, power skipping and diagonal obstacle jump are just a few examples of plyometric training. Before you start to do plyometric training, you have to warm up. You can do 10-20 repetitions, 10-20 times depending on your fitness level. If you are not familiar with these kinds of training start with lower reps and pay attention to your technique especially when landing on ground to avoid any injuries.
This time we will look common injuries and reasons which can cause pain and irritation to calf and shin area. As always if you feel any uncommon symptoms or have any injuries I recommend consult your doctor or other professional.
Tibial stress fracture
There are two bones in the lower leg, tibia and fibula, of these two tibia is the bigger one and its role is bear weight. Tibia can fracture when it’s under the continues stress, where muscles contract continuously for example during running. Also sudden change of the running terrain, overweight or fast increase of training load can cause stress fracture. It causes pain lower part of the leg and sometimes swelling too. It’s not often can see on the x-ray, that’s why there are often two x-rays, one at the begging and other later on (about 4 weeks later) where can see that bone is start to heal. Rest is the only way the heal the fracture, during that time is possible to do other types of exercise which are not weight bearing, for example water running. Continue reading “Running injuries: calf and shin pain”
How long should you taper for the marathon? When should you start the tapering? What is tapering?
Every marathon runner should include tapering for their marathon preparation. WHY? Physiological adaptation will take at least 6 weeks so there’s much you can do anymore for your fitness during the tapering period. However doing too much can instead ruin your running performance. So, what tapering means and when to start it? Tapering means reduced training load, more recovery, sleep, and proper nutrient rich food. It Continue reading “Tapering for a marathon”
Pain in the ankle or foot is common symptom for runners. Here’s some of the most common injuries, if you suffer any kind of pain I recommend rest and consult your doctor.
Ankle sprain happen when ankle ligaments which are connected to the ankle bone torn or stretch suddenly. For example land the foot in the wrong position. This often causes swelling and bruises and need R.I.C.E treatment (rest, ice, compression and elevation), it’s recommended see doctor that there is not any other damage and as they often put Continue reading “Running injuries: ankle and foot pain”
Training mental strength for the race is as important as training your body. Many runners don’t achieve their goals and PB because they are not mentally prepared.
Going with the flow and enjoying the running doesn’t seem bad at all, right? But when you have run third of your marathon and your leg start to feel tired and then you see hill front of you, you might say couple swear word inside you Continue reading “Mental preparation”
You may have heard of how elite runners run they race using negative split pacing strategies. Why should you also use this? Negative split means that you run first half of the race slower than second half. Mostly starting at comfortable pace at the beginning and gradually speed up and the last few kilometers run as fast you can. Many of the runners start they race way too fast, and after halfway they are exhausted and dragging themselves further slowly. Continue reading “Pacing – negative split”
Last post we looked couple most common knee injuries and what cause them, now we will take closer look how to prevent them.
Side-lying leg lift
Lay down on your other side, keep straight line from head to ankle. Lift your upper leg and bring it back down. Do 15 reps. Repeat 3 times. Remember do both sides. Continue reading “Knee pain – exercise and prevention”
Knees are one of the most often injured part of the runner. There are tons of the reasons which can lead knee pain/injuries, such as shoes, running terrain, posture, technique, etc. I’m always recommending take any abnormal feelings and pain seriously, denying it or lack of treatment (prevention) may cause long symptom and/or recovery period. Here are some most common “muscles” related pain producers.
Patellofemoral pain syndore- also known as runner’s knee
Runner’s knee is a repetitive stress injury, where the pain located in the under the kneecap (patella) or front of the knee. It occurs when pressure between patella and femur increases, as the knee flexes and extents patella glides trochlear groove, end of the femur. Normally the bursitis which are the lateral side of the knee reduce the friction, but if Continue reading “Running injuries: knee pain”
Walking in store and buying your shoes aren’t always as easy as you wish for. There are some many things to consider that sometimes it can be frustrated. Except if you have found so good running shoes or brand which you are stuck with it every time, you are the lucky one. For the others there no need any panic, especially if you are relatively new runner and heard all kinds of technical information about shoes and brand. You don’t have to know all that, but there are a few steps which help you to beginning.
You might have heard flat foot; other word pronation, where foot rolls inwards while standing. It’s normal to foot pronate or supinate (opposite to pronate) in certain points during gait cycle. But when pronation happens during stance phase where most of the body weight is right above the foot, problems might occur. Pronation is foot’s triplanar movement, so this means if pronation occurs it affect three cardinal plane; subtalar eversion, dorsiflexion of the angle and forefoot abduction. Also as the foot is rolled inwards it increases rotation of the tibia, when it causes pressure to joint and ligament which can lead many other problems.
Pronation often cause knee pain, medial tibial stress syndrome know as shin splints, calf, shin and foot muscles soreness and pain as the muscles are pulled wrong position. When muscle is pulled wrong position long period of time it shortened while its opposite muscles lengthened. Often the lengthened side start to show symptom of pain as it Continue reading “What is pronation?”
Does your legs feeling like they weighting tons while running? Is your running posture more like sitting in the chair than upward? Do you have knee or other leg pains? If you answered yes even one question, you MIGHT have tight hip muscles or/and muscle weakness. If you don’t suffer any of these I still recommend to you take care of your hips to prevent any problems to the future, for example those that we spoke at running injuries: hip and thigh pain post.
In hips area we have many muscles and muscles’ insertion and origin which rotate, flex and extend our legs. These muscles are also one of the basis for our running. If these muscles are tight or weak they pull our body down when space between our upper body and legs shortened as muscles are short too. This of course lead that our legs don’t have Continue reading “Tight hips – exercises and prevention”
When runners experience more pain than just sore muscles, there can be some kinds of injuries in the background. Running injuries series we will go through some of the most common injuries different parts of body, what factors are behind them and how to cure them. First we will look hip and thigh areas injuries. Remember always consult your doctor if you doubt you might suffer any of these.
A groin pull, groin strain or groin tears are common for runners, it appears when too much stress and force put to the thigh and groin they can torn or over-stretched. Also quick change of direction in the fast speed can cause groin pull. It can be graded 1,2 or 3 depending on extent of strain. Symptoms are swelling, pain and tenderness inside the thigh especially the adductors, struggle to bring legs together or raise the knee up. Doctor can make physical examination such as x-rays or MRIs. For a treatment used P.R.I.C.E protocol (protection, rest, ice, compression and elevation) during the first 72 hours of injury. There are five adductors muscles; pectineus, gracilis, adductor brevis, adductor longus and adductor magnus, their weakness or tightness, biomechanical factors like Continue reading “Running Injuries: Hip and thigh pain”
Taste, gesture, content, brand, amount, such a few things which divide people when speaking of energy gels. New runners hearing about them and how they should use them during marathon. I often heard asked; which I should use and how many, should I take?
There are two simple rules:
- Try – Try which brand and flavor you like. Don’t blindly listen what others say, something might work with them, but not for you. Don’t go to run your first marathon expecting that organizer will offer gels during the route. Start testing different types of gels early beforehand, take some gels with you when heading out for long runs. By doing this, you might avoid unpleasant stomach issues and sickness during the race.
- Study – Read and research. There are a lot variety details how often you should take gels. There is not one golden rule. Again something might work for others and something not. Also your speed and training background affect the intake, if you are slower runner you might need more than faster runners. But that still doesn’t mean you have to consume one gels every water station or every 30 minutes. Take account all other intakes such as sport drinks, jelly beans, bananas, etc. Study yourself, learn the listen your body how much you need.
Free plan from internet, payed plan, customized plan, one-to-one coaching, running group/club, etc. There are huge range of options available, so which one is the best choice? It’s depends who you are and what goals do you have? Let’s break down pros and cons each opportunity.
Free plan from internet or magazines:
+ they are free
+ might give you simple understanding what you have to do (this depending plan quality)
+ if you just newly runner and run without any bigger goals these might give you a good kick off Continue reading “Coach, payed training plan or free plan from internet?”