Setting goals requires careful planning, it is easy to grab many different goals. That is why it is worth thinking about whether one or several simultaneous goals are more profitable, and what should be taken into account. Although the focus here is on physical goals, the same applies to other areas of life.Continue reading “One or several simultaneous goals”
The most under-rated physical training tools
The tools of physical training are often seen only as training, and the ancillary tools that go along with it, such as recovery and nutrition. But behind all of these, there are common factors that can help in development. These tools are often underestimated or forgotten. Many runners may also feel that these things are too far away, or only intended for professionals.Continue reading “The most under-rated physical training tools”
It’s not about motivation, it’s about habit.
It’s not about motivation, it’s about habit. How to build habits that keep you going when the motivation is low. Have you ever wondered why other people seem to be able to do anything? They always seem motivated. It’s not about motivation but about habits.Continue reading “It’s not about motivation, it’s about habit.”
Body peace in sports
Every month and a year, body peace in sports raises its head and the subject is repeatedly on the surface. Athletes talk about how their appearance, weight and body are publicly judged, coaches monitor weight and body composition, social media is full of critical comments. At the same time, there is talk of body peace and performance pressures.Continue reading “Body peace in sports”
The effect of everyday passivity on exercise performance
The effect of everyday passivity on exercise performance can be huge. The passivity of everyday life affects exercise performance and development. There are slight differences in the weekly and daily exercise recommendations for different countries, and it is not considered here. The passivity of everyday life includes everything longer outside of physical exertion and exercise.Continue reading “The effect of everyday passivity on exercise performance”
I started strength training, and I’m too sore…
Roughly speaking, there are two types of runners, those who do strength training and those who avoid it. Sometimes those who avoid strength training start it, but they find excessive body soreness a couple of days after the training session. This often leads to quitting the whole thing. Before you give up with strength training, here’s what you do.Continue reading “I started strength training, and I’m too sore…”
How to get back in training, if you miss several days of running
Sometimes we miss several training sessions in a row. The longer the break is, the more adjustment needs to be done. So, how to get back in training, if you miss several days of running. And why you missed those running sessions?Continue reading “How to get back in training, if you miss several days of running”
Running uphill: ascent
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”
Running every day or not?
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?”
Failing the performance – Returning after the failing
DNF, failed performance, struggles during the performance are familiar to most of the athletes. Not only professionals but amateur too. It doesn’t matter how hard we worked, but sometimes things don’t go as planned. Returning can be difficult, so what you should do after failing to be able to make a better return?Continue reading “Failing the performance – Returning after the failing”
Does running ever get easier?
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?”
What happens to you when running a marathon?
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?”
Negative, positive split vs. steady pace in a marathon – what can we learn from professionals?
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?”
Training, but stuck on the same fitness level?
Are you spending hours after hours on the road and gym, but you are still stuck on the fitness level? Maybe first your progress was fast and everything went well, but now nothing happens. This happens to many of us and there can many reasons behind this scene, which we going through in this post.Continue reading “Training, but stuck on the same fitness level?”
Runners foot and ankle mobility for better performance
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”
What is endurance and how to improve it?
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?”
Let’s talk about sports psychology with Janica Järvenpää
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”
How much your beliefs affect you?
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?”
Should women train differently than men?
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?”
Sweet dreams… How sleep affects us?
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?”
Goodbye 2020, Welcome 2021
The year 2020 is almost over, finally! Who would have guessed what this year will bring? Not me! It’s difficult to even describe this year, every plan turned around as the whole world turned upside down. But still, I believe there are some good things also, as I want to believe that everything happens in reason.Continue reading “Goodbye 2020, Welcome 2021”
Why have several pair of running shoes?
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?”
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.Continue reading “Hamstring movements for runners”
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.Continue reading “I wish I’d known these before the first marathon…”
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.Continue reading “Chimpanzee products reviews”
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.Continue reading “Time-based vs distance-based training”
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.Continue reading “The perfect recipe of running”
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.Continue reading “How your job affect your training?”
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.Continue reading “My coaching philosophy”
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.Continue reading “RUNNING ECONOMY FACTORS – which you can partly affect”
Running motivation – how to motivate yourself?
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?”
How many races can you run in a year?
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?”
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.
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.Continue reading “Periodization training cycle”
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.Continue reading “OTHER: Sport psychology books must-read list”
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.Continue reading “OTHER: training books must-read list”
REVIEW: Don’t keep your daily job – Cathy Heller
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”
OTHER: you are not lazy, you are unmotivated
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”