Surely every runner has already come across carbon plate shoes. You can see them on every professional, and many amateurs have also switched to wearing shoes. But does anyone benefit from carbon plate shoes? Are the benefits of carbon plate shoes so great that it is worth investing in them?
Continue reading “Carbon plate shoes pros and cons”
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?”
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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”
You may have heard and read thousands of time that nothing special doesn’t happen in the comfort zone. Do you find yourself to struggling in the same place all the time and nothing goes forward, whatever you do? Continue reading “OTHER: breaking out of your comfort zone”
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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”
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?”
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”
Signing in your first marathon is exciting thing. Filling up your details, you will come across question; What’s your predicted finishing time? If you haven’t run marathon before or there’s been a while since you have run one and your fitness level has changed, you might wonder what to put on that section. Organizer often want to the predicted finishing time, as there are number or color coded starting section. Each section presents certain finishing time, for example all runners who wish to finish under 3 hours are in the first starting section, then runners who wish to finish 3:01-3:30, and so on. Section are often divided every 15 or 30 minutes. This ensure that faster runner start at the Continue reading “How to predict your marathon time?”
What is plyometric training?
Plyometric training is often perceived as explosive jumping exercises, even if it means short, mostly of own body weight performed explosive interval style exercises. Training is based on the “stretch-shortening cycle” method. Leg muscles is stored in a large number of human energy stocks, for example, when we jump we are able to take the energy for next jump from the previous ones impact, when landing on the ground. This makes it possible to jump even higher.
Why you should do it?
Quick conclusion is that this type of training must be good for sprinter, but Turner et al. (2003), actually found that it also help improve running economy for longer distance. It’s also prevent injuries as it’s strengthening ligaments and muscles. To have speed and specially able to maintain speed, runner need to train both speed and power. When these features are development not only running speed but also contact time on the ground accelerate. The less feet spent time on the ground while running the less human use energy.
Including plyometric exercise to your training plan
Before you start to do plyometric exercises, you should have a good base condition already. Do not do the exercises year-round. Do exercises on your speed and power development training cycle. It’s not good to do the exercises in the same week when you have running race.
Squat jumps, tuck jumps, lateral squat jump, lunge jumps, side hops, bounding, power skipping and diagonal obstacle jump are just a few examples of plyometric training. Before you start to do plyometric training, you have to warm up. You can do 10-20 repetitions, 10-20 times depending on your fitness level. If you are not familiar with these kinds of training start with lower reps and pay attention to your technique especially when landing on ground to avoid any injuries.
