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”
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”
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”
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?”
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?”
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?”
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”
In a physical perspective, there is some difference between women and men. Women are often described slower and weaker, because of the physical factors, but that’s not necessarily the thing. Women can be stronger and faster than men, like the same way some men are stronger and faster than other men. It depends on the training background and many other things. But in the scientific perspective, there are many differences between men and women. So should they train the same way?Continue reading “Should women train differently than men?”
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?”
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?”
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”
There is a difference if the exercise is approached by the time versus the distance. It’s not only training factors that makes difference, but also psychological factors. Depending on the exercises time-based training can be either easier or harder than distance-based. Some runners favour more the other exercise style, but you should mix these both.Continue reading “Time-based vs distance-based training”
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”
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?”
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”
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.
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”
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.
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”
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?”
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”
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. Continue reading “SCIENCE TALK: recovery- do you even do it?”
Are you running always the same routes and the same type of surface? When you prepare for the road race, it crucial to run road and get comfortable that harsh and hard surface. The impact for the leg is one of the hardest when running in the road, so you need to get used to it otherwise you will struggle. But you still should vary surfaces sometimes, why? Continue reading “SCIENCE TALK: Should you vary the running surfaces”