Relative energy deficiency in sport (RED-S)

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.

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Hamstring movements for runners

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.

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Interview: registered dietitian Holley Samuel

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.

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I wish I’d known these before the first marathon…

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.

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Chimpanzee products reviews

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.

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Time-based vs distance-based training

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.

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The perfect recipe of running

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.

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How your job affect your training?

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.

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My coaching philosophy

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.

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RUNNING ECONOMY FACTORS – which you can partly affect

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.

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Running with narrow stride width or toe-out?

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?

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Running challenges when races being cancelled

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.

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Symptoms of overtraining syndrome

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?

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Fasted vs non-fasted running

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.

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Mental training for runners

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.

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Periodization training cycle

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.

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Importance of strength training for runners

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.

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Do you need a cold shower after a workout?

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?

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OTHER: Sport psychology books must-read list

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.

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SCIENCE TALK: why nutrition matter?

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.

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OTHER: training books must-read list

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.

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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: Neuromuscular training in runners

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.

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OTHER: coaching books, must-read list

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?

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SCIENCE TALK: stretching or not?

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:

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OTHER: nutrition books must read

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.

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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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OTHER: Sports science books must read

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.

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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”

VO₂max and vVO₂max, do they matter?

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?”

My favourite; sports scientists

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”