Hills are so beneficial for all runners, and there is plenty of different kind of hill workouts to choose. Long and short hills, hilly routes, even treadmill hills. Ascent plays a big role in hill training. As not every hill has the same effect.Continue reading “Running uphill: ascent”
Many professional athletes go to altitude training camps, some like Kenyans living high altitude all the time. There is a lot of discussions about whether you should live and train at altitude or just live. We will look, what the basic information you should know about altitude training.Continue reading “Running at altitude – how high and what’s happening?”
Should you run every day or not? Some people like to run every day, while others prefer a rest day. Which one is more beneficial and are they something you should consider? There are many factors that should be considered.Continue reading “Running every day or not?”
We are born to run and we are the greatest distance runners in the world. We might lose with speed to cheetahs and antelopes, but we win every other animal in endurance. How about sledge dogs or horses, who has amazing endurance capacity?Continue reading “Humans are the greatest distance runners in the world”
Does running get easier? Yes. But of course, there are always certain limits. If you are training regularly and systematically, you will become stronger and develop better fitness and physiology.Continue reading “Does running ever get easier?”
Marathons are fun, right? We all know that after marathon muscles are quite sore for a couple of days. But, there are happening a lot more than muscles fatigue and soreness. Following things might sound crazy and scary, especially if you are a beginner or just planning to run a marathon. Remember, everything is temporary and overall feelings during the marathon and after crossing the finish line beats everything else.Continue reading “What happens to you when running a marathon?”
I got to chance to read Master Your Core: A Science-Based Guide to Achieve Peak Performance and Resilience to Injury by Dr Bohdanna Zazulak. I also have an opportunity to give one paperback copy to some of you, so keep reading.Continue reading “Review: Master Your Core – Dr. Bohdanna Zazulak + Giveaway”
Preparing for a marathon often comes up with a pace, and both the words negative and positive split. Everyone has also heard of the guidelines for an easy start and faster second half what is called a negative split. A faster start pace and a slowdown for the second half, in turn, means a positive split. However, for many runners, a negative split distribution produces grey hair.Continue reading “Negative, positive split vs. steady pace in a marathon – what can we learn from professionals?”
The importance of running shoes is increased over the past several years. Especially the materials and heel to toe drop place an important role in the industry. Without taking a bigger stance on it, will you benefit more from some shoe than others? Let’s consider what you need to know about heel drop, when you go shoe shopping.Continue reading “Running shoes: heel to toe drop”
The scale doesn’t tell everything. What do you need to know about body composition methods? Are they reliable? Who can benefit them and who not? There are several different ways to measure your body composition. They all tell us much more than just a scale number.Continue reading “Body composition methods – how can benefit?”
Training intensity distribution (TID) can seem confusing, as there is a couple of different styles. People often speak about the 80:20 division, where 80% of training will be performed easy level and 20% of training are speed training. It’s a good start, but at the same time, it does not give many details. We consider three different TID styles in this post.Continue reading “Training intensity distribution – how to make it?”
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”
Endurance is maybe the main factor for distance runners. What is good endurance, depends on where to focus. People often think that you are really good shape if you are a marathon runner, but downplay shorter distance like 5km or 10km. You might have heard someone say “I’m ONLY running 10 km”. Well, it’s not only 10 km, as it needs way different speed endurance capacity than a marathon, also it’s often difficult pace compared to a marathon.Continue reading “What is endurance and how to improve it?”
I have an amazing opportunity to get an interview with Janica Järvenpää, a licensed psychologist and sports psychology student. She provided a lot of information for everyone how our mind affects us and of course what we can do.Continue reading “Let’s talk about sports psychology with Janica Järvenpää”
Our beliefs, values and attitudes are formed over time, through the different influences (family, friends, society…). Sometimes our beliefs can help us and they are positive, but often they can also slow us down. These affect all aspect of our lives, but this post considers sport and training.Continue reading “How much your beliefs affect you?”
Maybe you made a new year resolution or you are otherwise new to running and training. You are excited about a new hobby or pick up an old hobby again and have a new goal. It’s easy to do many things “wrong”, and learn “wrong” habits and some point slow down or stop progress.Continue reading “Starting a new hobby – Starting the right order”
In a physical perspective, there is some difference between women and men. Women are often described slower and weaker, because of the physical factors, but that’s not necessarily the thing. Women can be stronger and faster than men, like the same way some men are stronger and faster than other men. It depends on the training background and many other things. But in the scientific perspective, there are many differences between men and women. So should they train the same way?Continue reading “Should women train differently than men?”
We all know that nothing is better than good night sleep and how important they are. Unfortunately, nowadays many suffer insomnia and other sleeping problems. Sleeping affects us in many ways. This post does not only consider how it affects us but also evening training and sleeping relationship.Continue reading “Sweet dreams… How sleep affects us?”
We all know that good running shoes are essential, and you should not use one pair year after year. But why have several different shoes, when you have found a good pair and want to use them? The shoes can affect the running speed, biomechanics and economy, and also injuries.Continue reading “Why have several pair of running shoes?”
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)”
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 media and website end of the interview.Continue reading “Interview: registered dietitian Holley Samuel”
We all have been there, the race which wasn’t going as it was planned. Some point every runner experience the bad race, but they are good for learning. There are many things which, can be overwhelming especially for new runners. Many of us might run our first race, without much knowledge and preparation. I did that too, so here are some things which I wish I had known before the first marathon, and points which many runners had said.Continue reading “I wish I’d known these before the first marathon…”
I got an opportunity to test Chimpanzee sports nutrition products. The company was totally new to me, and I don’t normally do a collaboration with sports nutrition products and supplements as the field is so wild and there are many things to consider. But Chimpanzee sounded a different kind of company and their products were interesting.Continue reading “Chimpanzee products reviews”
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?”
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”
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”
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?”
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”
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?”
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”
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.
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”
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?”
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”
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?”
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”