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?”
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?”
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”
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”
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?”
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”
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”
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”
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”
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.Continue reading “OTHER: Sports science books must read”
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.
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 13”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 12”
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”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 11”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WEDNESDAY WORKOUT: part 10”
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?”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 9”
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”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 5”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 4”
Save the photo and give it to try! Share #tuusarunning #tuusasports Continue reading “WORKOUT WEDNESDAY: part 3”
It’s that time again, the sun comes up late and goes down early. There are more dark hours than light, sometimes the sun hides behind clouds. Days feels shorter and sofa and warm blanket look way too comfortable. Training session waits, but you feel difficult to find energy for that. Here some tips to remember and beat this dark season of the year. Continue reading “Winter training; tired or dark?”
Why should you vary your running terrains? First it gives diversity to your running, but it also prevents injuries, improve stamina and performance. It can help build those little leg muscles which play important role for technique and balance.
Track is good terrain for interval training. Even if you are long distance runner, now speaking of marathon distance, you should do interval training. On the track you can easily set the distance, without looking continually to your watch. Track is also flat, Continue reading “Running on different terrains”
As we all know, water is good for us, we should drink it. Magazines and internet are tons of recommendation how much to drink water during the day. The right amount of water depends on gender, size, activity, work, how much do you sweat during the day, etc. Scale is around 2,5-3,5 liters, but as I said there are plenty of factor, so it can be even more.
We also know that we should drink water to maintain good level hydration, why? And what are the other benefits? Continue reading “Why to drink water?”
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”