Runners tend to look after their legs and train them to stronger, but foot and ankle mobility is often overlooked and forgot. Poor foot and ankle mobility can cause injuries that can appear upper legs. It also affects the running technique and speed. Foot and ankle absorb the shock when we run, the force is transmitted all the up in the back. Poor shock absorption make ankles stiff and cause calf and shin stiffness and other problems.Continue reading “Runners foot and ankle mobility for better performance”
Relative energy deficiency (RED-S) is a result of prolonged insufficient energy intake. It’s common in female sports, repeated weight loss and an eating disorder. But also men can experience RED-S.Continue reading “Relative energy deficiency in sport (RED-S)”
In the case of runners, there is often talk of little tension, which is expected to improve economic running and thus performance. The mobility and flexibility of the core and lower limbs are in a special position. The tension of the core, which limits the rotation and thus the rotation of the leg from the hip, improves economic running. Similarly, lower back, hip, and ankle tensions shift running biomechanics in a more economical direction. So, while a certain degree of tension may be beneficial from a running performance perspective, consideration must be given to how to determine the appropriate tension.Continue reading “Hamstring movements for runners”
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?”
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”
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?”
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?”
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?”
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?”
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?”
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”
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?”
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”
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?”