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. Jatka lukemista ”SCIENCE TALK: The consist of distance running performance”
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 Jatka lukemista ”SCIENCE TALK: recovery enough?”
Recovery that one of the most important aspects of training, but also one of the most least appreciate. We all know that recovery repair damages muscles fibres, strengthen and rebuild muscles. It’s not only important for physically but also mentally.
Recovery can be divided into two, immediate and long-term recovery. Jatka lukemista ”SCIENCE TALK: recovery- do you even do it?”
Relaxation and opening muscles knots, are maybe two the most common reason why people seek massage therapist help. But, if we eliminate relaxation and tight muscles, is there are any other reasons to for the massage. Often people wait until something is wrong and they suffer pain, should you wait that long? No!
We don’t always feel muscles knots, or tight muscles, especially if we have suffered them a long time, our body is getting familiar with them and doesn’t complain as it thought it’s the normal state to be. Our body still might send us signals to tell that Jatka lukemista ”How massage affects the body?”
Most of us has bad habits, that’s okay, but if we constantly repeat them, the development and performance start to suffer. As running is not just running, to become faster and better we have to consider every aspect of our life. This doesn’t mean you have to live like elite athlete, but there are many little things which you can do, these also often prevent injuries and improve life quality. Can you recognize yourself any of these bad habits? Jatka lukemista ”Runner’s bad habits”
Static stretching can be divided to active and passive. In active stretching the position is kept over 30 second, there are no movement only your own pressure. Passive stretching is the same as active, but the pressure is created with some tools or partner, when your own body remain relax.
Static stretching might affect negatively to explosive performance if they performed before the performance. Static stretching increase range of motion so it would be good to do them after performance or day before. Jatka lukemista ”Different types of stretching and when to use them”
Foam roller that painful, but so wonderful tool, it can help to ease knots and relax sore muscles, but do you take all benefits from it or do you use it right?
1. Don’t only roll. If you have knots, place roll under these and put pressure on, once these knots starts to loosening, you can start rolling.
2. Roll one muscle (muscles group) 30-90 sec. There are no point to roll several minutes on one area as it can increase injuries. If you feel to need more rolling take a break and Jatka lukemista ”Foam rolling tips”
Recovery is a massive part of the training, but often forget or underrated. Lack of the rest and recovery could lead injuries, tiredness, bad workouts, weight loss, dehydration, etc. The amount of your weekly recovery depends on your training amount and fitness level.
You have might have seen runners who have two rest days during the week and runners who have none of them. Runners who have more rest during to week have often lower weekly mileage and are less fit. And then there are runners who don’t have any rest days during the week, they might have couple during the month. These runners weekly running amount are often high. So why they don’t spend rest day as they are training so Jatka lukemista ”Recovery day or rest day?”
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 Jatka lukemista ”Why off season is important?”
You might feel tired before you are even outside, but at least when you are running you feel miserable and tired, you feel like you don’t move forward even if you are trying. Besides of tiredness you are getting angry and frustrated. Only thing that you really want is to go back home. Familiar feeling? Yes, every runner has faced this feeling.
Your run might feel difficult if you are stressed out or tired. Think your life, do you have hard and stressful period in the work/school. Is there something else, which keeps you busy and thoughts elsewhere. Try to minimize all those factors, get a little bit more rest and relax. Jatka lukemista ”Bad run”