Targeted training is planned training, the purpose of which is to achieve the individual’s own goals. The main focus consists of realistic training planning, goals and individuality. One and the same model does not fit everyone, everyone has their own strengths, weaknesses and goals, which require a targeted approach. In other words, training is always tailored to everyone’s own needs.Continue reading “Targeted training is different for everyone”
Do you get enough sleep at night? Is your sleep good quality? Do you wake up in the morning energetic or tired? Sleep has a great effect on the state of alertness, and in addition, morning routines often affect how the day starts. Many people may get enough sleep during the night and still be tired.Continue reading “Morning routines for an energetic day”
Often when we start training, we have a goal in mind. The goals can be anything from improving general fitness conditions, running a marathon, losing weight, or increasing muscle mass. People often wonder how quickly the training results will be visible. How quickly will I reach my goal?Continue reading “How long does it take to see training results?”
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”
There are many differences between big and small marathons, which may already affect the choice of race, and where you want to run. Both have good and bad sides, and you should consider them when choosing a race venue.Continue reading “Pros and cons: big and small marathons”
Surely every runner has already come across carbon plate shoes. You can see them on every professional, and many amateurs have also switched to wearing shoes. But does anyone benefit from carbon plate shoes? Are the benefits of carbon plate shoes so great that it is worth investing in them?Continue reading “Carbon plate shoes pros and cons”
Let’s be honest, goal-oriented training and running can sometimes be really hard, also mentally. Months of training for a marathon, for example, is not always only a joy. There are bad days, the weather is bad for many days in a row, the darkness of winter tires the mind and the thought of running feels hard. It’s easy to burn out, but it can also be avoided.Continue reading “How to avoid running burnout?”
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”
Muscle cramps during training or at other times are certainly familiar to almost every one of us. During a cramp, the skeletal muscle contracts sharply. The causes behind muscle cramps are not yet completely clear scientifically, but there may be several possible causes. Let’s go through these causes and what you can possibly do to prevent cramps.Continue reading “Muscle cramps during or shortly after training”
Do you drink enough during the day? Hydration plays a significant role in the daily state of mind and endurance. The amount of exercise and different activities increase the need for hydration, but various factors such as temperature and body weight also affect hydration.Continue reading “Hydration – Do you drink enough?”
It is again the time of year when many have started or are about to start the race season. In particular, social media are filled with medal images, and many also compare their own times with those of others. It’s easy to think that “I’m so slow runner” compared to others, but what do statistics say?Continue reading ““I’m a slow runner” – What do statistics say?”
Balanced training takes rest into account. There is active and passive recovery, each with its own good points. Passive rest is easier for most and active rest often turns too hard and exhausting.Continue reading “Active and passive recovery”
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 new year is approaching and many are always setting new goals for the coming year. However, setting goals may not always be easy. Different goals can easily be taken too much and motivation runs out very quickly because the implementation feels tough. So what should be considered when setting goals.Continue reading “Setting goals”
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”
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…”
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”
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”
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 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?”
I have a great opportunity to get an interview with Juha Hautakorpi, sports massage therapist. Who also do endurance sports. He provided a lot of information about massage therapy and when it’s good for us and what to take into account when timing the visit.
CAN YOU TELL SOMETHING ABOUT YOURSELF AND YOUR BACKGROUND? WHY massage therapy?
I’m Juha Hautakorpi sports masseuse and VoiceWell therapist.
I graduated as a masseur in 2015 and a year later I attended a sports masseur course. I graduated as a Voicewell therapist in 2019.
Immediately after graduating from massage school, I started my own business, since that this is being my full-time job. Formerly, I’m a professional electrician, but that jobs were never my own thing. It was very difficult for the electricians to jump on the school bench. But the decision was right and I have not regretted it for a day!
Well-being, as well as exercise, have always been of interest and you could easily access this world through massage. The possibilities for further education are also completely limitless.
What is a sports massage and who can benefit from it?
The slightly outdated idea is that sports massages are always better and harder than traditional classical massages. However, they do not differ in their massage technique in any way.
The professionalism of a sports masseur comes more through the right technique, strengths and various mobilizations that are adapted to the client’s possible sport.
For example, completely different treatment must be performed if the client has a marathon the next day or if he has run it the day before.
What are the benefits of sports massage?
The greatest significance of massage is the improved recovery from exercise. Which in itself reduces the risk of injury and it also has a great effect on the psyche and general endurance. With a massage, you can also get rid of small jams quickly before they become big problems.
How often people should have a massage?
In massage, the frequency of visits is influenced by many things. It is difficult to say any rule suitable for everyone. In general, I recommend to everyone that you should visit for a massage as needed, but regularly! The more and harder you training, the more important body care becomes.
Can I go to a workout right after the massage? Is it worth scheduling a massage visit?
Training directly after a massage is rarely recommended. Unless the massage is done specifically as a pre-exercise.
Massage can be considered a kind of exercise for the muscles and nervous system, which, like training, requires its own recovery time. The stronger and deeper the treatment, the longer it is recommended to take a break from training.
In general, the next day training is okay, as long as you remember to do a good warm-up. Ideally, massages should be scheduled for a week that does not have maximum performance and is generally a lighter week. So that there are no technically demanding performances on the same or the next day. Because massage can momentarily interfere with muscle nerve.
How can the benefits of massage be maximized?
After the massage, it is good to keep the small movement and a light walk is an excellent option. On the same day, it is also good to do light static as well as dynamic stretches at least an area that has been treated. Stretching after a massage allows the muscle to be better stretched to its own maximum muscle length, but no deep stretching should be done on the same day as it is often too hard a strain on the nerve in the muscle.
“Sports massage hurts, I don’t want/dare to go…” “Massage should hurt or it doesn’t work…” How is this really?
It’s a slightly old idea that sports massage is always more intense and it should hurt. There may be unpleasant moments during a massage, but pain alone is not the right measure of successful treatment. Communication between the client and the masseur is vital. However, pain is a personal thing for everyone and everyone experiences it differently.
Sometimes a hard massage is even worse than a lighter treatment, after a hard massage recovery takes longer through the micro-rupture of the muscles and the next performance is not as effective as after a lighter treatment.
What would you say to a person who has never been to a masseuse (fear, shyness…) but would like to?
I would say there is no reason to miss a massage, many have uncertainties about their own body and the idea of one criticizing is very understandable. When it comes to a professional, it doesn’t matter what your appearance is, or how poor condition you are. It may be that you are the masseuse’s seventh client on the same day, and she/he is not at work judging anyone but helping in the best way possible.
Why do masseurs always tell you to drink lots of water?
This question is encountered almost daily, I also advised to drink plenty of water at the end of each massage.
The general argument I hear is “massage removes toxins from the body,” but I have not found any justification for this. The muscles do not accumulate “waste” which the massage release and remove from the body.
During treatment, muscle tension is reduced, blood circulation is improved, fluid metabolism is accelerated which moves fluid from the muscles towards the kidneys and thereby dries out the body. For this reason, you can often visit the toilet immediately after the massage.
So it is important to get plenty of fluids back into the body, which will also ease the post-massage headaches that many experience.
social media, etc.
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?”
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”
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?”
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”
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)”
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 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”
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 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.Continue reading “Running challenges when races being cancelled”
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?”
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.