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?”
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. Jatka lukemista ”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 Jatka lukemista ”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. Jatka lukemista ”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. Jatka lukemista ”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 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?”
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. Jatka lukemista ”How to cure shin splints”