SCIENCE TALK: cool-down, do we need it?

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?

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SCIENCE TALK: the truth about lactate and lactic acid

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…

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SCIENCE TALK: warm-up, do we need it?

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?

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SCIENCE TALK: The consist of distance running performance

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”

SCIENCE TALK: Energy systems and strength training

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”

How massage affects the body?

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?”

Foam rolling tips

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”

Should runners do strength training?

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?”

How to cure shin splints

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”

DOMS – what it really is?

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?”