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?”
Training intensity distribution (TID) can seem confusing, as there is a couple of different styles. People often speak about the 80:20 division, where 80% of training will be performed easy level and 20% of training are speed training. It’s a good start, but at the same time, it does not give many details. We consider three different TID styles in this post.
Continue reading “Training intensity distribution – how to make it?”
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 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?”
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”
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”
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Life is full of uphill and downhills so is running. Expect that in running downhill are nicer than real life.
Correct form to run uphill Continue reading “SCIENCE TALK: Uphill and downhill running technique and benefits”
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What’s your VO₂max? The questions that almost all runners hear at some point? The number that runners look and try to improve. But what does it really mean?
VO₂max is the maximum oxygen uptake capacity, it is described in ml/ kg/min. In practice, it means cardiovascular and circulatory systems ability to carry oxygen in the Continue reading “VO₂max and vVO₂max, do they matter?”
Last summer I wrote about how to make treadmill running more fun, which you can find here. There are some tips on how to make treadmill running less boring especially for those how to find it boring.
But when you should use a treadmill? There are many cases when running on the treadmill will be more effective than running in outside.
1. Weather. You have to make yourself comfortable in running every weather, especially Continue reading “When to run on treadmill?”
There are probably as many different versions of interval training as there are runners. There are short and long intervals, but what is the differences between these two and what to take account.
Long intervals also known as intervals or hard training. Intervals are often measured either time or distance, for example 5 x 2min or 5 x 800 meters. The minimum time that one interval takes is often 2 minutes but it normally vary between 2-4 minutes. In distances it’s normally set between 800m – 1500m. Continue reading “Long intervals vs short repetitions”
Are you beginner, have you started to running lately? Maybe looking for taking the place for half marathon or marathon next year. Or want to improve your running and speed. You might have been thinking when to start to build speed.
Often, when people start running, they run about couple weeks and notice how their endurance are developing, little by little they can run farther. They might have reached 5km and now they want to run it faster and faster. That’s it the normal way to think, but Continue reading “Beginner; When to start build the speed?”
