Autumn is here! And probably there too, depending where are you living. Autumn is beautiful season with all colorful leaf, but that also means flu season.
Have you already caught flu if yes, take time to recover. Don’t force yourself to exercise until you’re totally healthy. As boring it might feel to skip training, you just do the harm yourself and prolong flu by training half healthy. Continue reading ”Flu season – running”
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 Continue reading ”How massage affects the body?”
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. Continue reading ”Different types of stretching and when to use them”
Overtraining means that body is stressed more than it can handle, when it’s not recover well, which leads weaker performance. It can be divided two; acute and chronic. In acute state recovery takes about 1-4 weeks and in chronic states it takes from 3 months even years. Both elite athletes and non-elite athletes can suffer overtraining. Continue reading ”Overtraining and symptoms”
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 Continue reading ”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 Continue reading ”Why off season is important?”
Shin splints or Medial Tibial Stress Syndrome (MTSS) is a common injury among runners. It is usually the result of overuse of tibia muscles, especially the tibial anterior. When the muscle undergoes heavy stress, it swells, but the fascias around the muscle it is not able to stretch fast enough to provide space for muscle to grow, and it starts to cause pain and inflammation. In shin splints, the pain is directed at the internal parts of the thigh, sometimes to the external parts. Pain appear usually at the beginning of the run, it may disappear during the run, but the more advanced shin splints cause pain throughout the running. There are several theories how shin splints develop, many of which are related to running, such as a sudden increase in amount of exercise, running on a hard surface, running technique, or certain muscle weakness. Continue reading ”How to cure shin splints”
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. Continue reading ”Bad run”
One of my client asked me another day, why her muscles feel sore day or couple day after training, why not immediately? Simple answer is because it DOMS, but in the reality what is DOMS or what cause it?
DOMS means Delayed onset muscle soreness, it normally appears 24 to 72 hours after exercise. You might notice how your muscles feel sore, and sitting down or climbing the stairs feel difficult, day after the exercise. This basically DOMS.
My muscles are sore, so they are building more muscles, right? Actually no, DOMS can improve muscle growth, but not to a large extent. Muscle hypertrophy mechanism increases muscle, its most central mechanisms are mechanical tension, metabolic stress and muscle damage. Although DOMS causes muscle damages, it can also be Continue reading ”DOMS – what it really is?”
Recovering after marathon is as important as tapering and training for the marathon. Without proper recover you increase the risk of injury or overtraining symptoms.
During the marathon, body is pushed to its limit, muscles, tendons, ligament, cell, etc. are pushed to the maximum. Each step your lower body joints, muscles, ligaments and tendons receive your body weight three times bigger. So repeating that force over 42 kilometres distance you can imaging how much destroy it can cause. Also you have higher risk to get flu as your immune system is weaker.
What to do after marathon?
Immediately after the finish line rehydrate, try to get your body back to the normal hydration level, but avoid overhydration. Don’t stop moving, as amazing it would be just to go lay in the ground, move forward, walk! So your heart rate can come down evenly. During the first hour after the finish line, eat something light, bananas, fruits, etc. Eat Continue reading ”How to recover after marathon?”