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?”
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?”
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…”
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”
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?”
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”
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?Continue reading “OTHER: coaching books, must-read list”
Let’s continue to my favourite series today, as the topic of running coaches. I have picked some these coaches as I have followed their job and admire their knowledge and work that they have done. Some of them have written a book(s) and made running training methods which are still in use and well-known. They have different kinds of perspective to training and running, and even if you disagree some of their thoughts and method, I’m sure we can always learn some new things and even modify some of the training method. As the truth is that more you read and gather knowledge and test things you will learn to find ways that work for you. We are all different so, which works your best Continue reading “My favourite; running coaches”
When you hire coach or buy a personalized training program, coaches ask (or they should) things about your life, why?
Once you find the coach who you want to work with, you meet or discuss in some way with you coach, he/she might send you the form to fill up. You will face the question about your life, and might think why we (coaches) want to know about it as you are just want training program. It’s not just that we are seeking some gossip or anything about your personal life. Continue reading “Why coaches want to know about your life?”
Exercise; reps, sets, rest, kilometers, miles, minutes, hours…
OR meaning of the exercise, benefits, focus on the progress, internal locus, number of exercises, benefits, motivation, access to equipment, monitor adherence, self efficacy, daily life…
When training either the own well-being and happiness or to be successful athlete, the training program is one of the major key in the progress. But there are no point to make Continue reading “Exercise or meaning of the exercise”
New Year is coming! Do you have plan for the next year? Maybe running some marathons or half or shorter distances? Are you looking for the new PB or are you a first timer?
Now you have change to win free customized running program. You can choose one program between marathons, half marathons, 5 km or 10 km plans.
What you need to do? Tell me why you should win and what are your goal(s)! You can Continue reading “WIN free running plan!”
Training plan, running, food, Christmas Eve, family visit, hurry… PANIC!
STOP! Are you panicking how to survive for Christmas and training?
You may have training plan which you want to follow, but at the same there are a lot of happening during the Christmas, family visit, a lot of (unhealthy) food, all the preparations before the Christmas. Here are some tips how to survive over Christmas! Continue reading “Training and Christmas time”
You might of heard that you should run practice marathon or at least 20 miles (32km) before your first marathon event. Is it true or not?
The answer is: yes and no.
NO. Let’s consider that you have not much running experience, you started to run a few months ago and training for your first marathon, or you have been running years, sometime more regularly and sometimes taking breaks. Your running pace is around 7 min/mile or 11min /km. Your estimated finishing time is around 5 hours. There’s not point to go for the run marathon during in your training as it would take that much time. Continue reading “Should you run practice marathon before your first marathon event”
Are you beginner, have you started to running lately? Maybe looking for taking the place for half marathon or marathon next year. Or want to improve your running and speed. You might have been thinking when to start to build speed.
Often, when people start running, they run about couple weeks and notice how their endurance are developing, little by little they can run farther. They might have reached 5km and now they want to run it faster and faster. That’s it the normal way to think, but Continue reading “Beginner; When to start build the speed?”
It’s about that time of the year, within the couple next months many runners start their off season. What is off season and why is it so important?
Off season is one of the most important cycle of your training. Once you have finished your training and race season and before you start new training cycle, you should spend off season. Off season usually last two to three weeks.
Many of the runners don’t know how spent off season or what is it actually means, should you still go for the run or not? Let’s image that you have run couple race during Continue reading “Why off season is important?”
There are many reasons to increase weekly running amount, for example when you have been training for a while and need to new challenge and develop your running fitness or start training for marathon. Often during marathon preparation program mileage/kilometers amount increases gradually, this increase depends about your fitness level and how long your training program is.
There are different ways and method to do this. And for sure you can also mess this process totally. Too fast increase may lead to overload and injuries, which no one want.
Either you’re running 30 or +100 kilometers per week, you need to split your runs sensibly. I have seen way too many awful training plans and training diaries. Some of the most common mistakes are that all of the kilometers are covered during two days and rest of the days are rest or each runs are the same distance with the same speed. These increases change to get injured and they don’t develop you as a runner.
Proper night sleeps are the one of most important things for the every athlete. If you are waking up early, make sure you go to the sleep early. Quality of the sleep is more important than the amount, of course you have to get good amount the sleep, but if your sleep quality is poor, the long sleep do not necessarily help.
The healthier food the better. Diverse and healthy food is the key for the good training. Junk food don’t give your body what it needs, it might only give your mind the short pleasure. Eating the same food all the time, might increase cravings to eat junk food, also Continue reading “Things every runner should do”
I know there are plenty of people who have family, jobs, schools, etc. which taking most of our time of the day. Sometimes it might be difficult to find time for the running or is it that only excuse, like “I don’t have time”, “I’m too busy”… You might have busy days, but how often those words are just excuse and you don’t use your hours effectively?
Some studies have found that average people have 5 hours spare time during the day, which most of the time we spent front of TV or social media. Now, if you can include yourself to this group, I ask you to think. Think what are your goals, are you dreaming to get better shape, take a part of your first marathon, whatever it is, just think are those goals more or less important than TV or social media. What if you go to do something with yourself rather than follow soap operas or how others spend their life Continue reading “How to find time to run?”
Do you have a training plan? If you answer is no, why should you consider to get one. You might have heard seasonal training, how runners first build their fitness level, then race and then take time off before starting everything again. Training plans are designed to help runners to develop, break PBs and prevent injuries. There are many modifications of training plans as each person are different, but most of them follow quite similar procedure, which are scientifically tested and used many years and found to be workable.
First runners need to set their goal, long term and short term. Plans are designed to meet goals and help achieve them. Long term goals can be even goal that runner wished to be happening in a couple year time while short time goals are smaller step which support Continue reading “Why runners need training plan?”
How long should you taper for the marathon? When should you start the tapering? What is tapering?
Every marathon runner should include tapering for their marathon preparation. WHY? Physiological adaptation will take at least 6 weeks so there’s much you can do anymore for your fitness during the tapering period. However doing too much can instead ruin your running performance. So, what tapering means and when to start it? Tapering means reduced training load, more recovery, sleep, and proper nutrient rich food. It Continue reading “Tapering for a marathon”
Free plan from internet, payed plan, customized plan, one-to-one coaching, running group/club, etc. There are huge range of options available, so which one is the best choice? It’s depends who you are and what goals do you have? Let’s break down pros and cons each opportunity.
Free plan from internet or magazines:
+ they are free
+ might give you simple understanding what you have to do (this depending plan quality)
+ if you just newly runner and run without any bigger goals these might give you a good kick off Continue reading “Coach, payed training plan or free plan from internet?”