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”→
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”→
Most of us has bad habits, that’s okay, but if we constantly repeat them, the development and performance start to suffer. As running is not just running, to become faster and better we have to consider every aspect of our life. This doesn’t mean you have to live like elite athlete, but there are many little things which you can do, these also often prevent injuries and improve life quality. Can you recognize yourself any of these bad habits? Continue reading ”Runner’s bad habits”→
Just run, that’s enough? Or is it?
Becoming the better and faster runner, doesn’t only mean tons of running alone. Runners should also do the strength training to improve their running form, endurance, speed and other physiological factors. M. Chatara et al. (2005) show that strength training improve VO2max, whereas Støren et al. (2008) proved that strength training improved time of exhaustion level in maximal aerobic speed. There are tons of studies which show similar results, and no wonder why most of the elite athlete do some strength training. Even though there are variable between training group, for example Nike Oregon project runners hit some heavy weight training once in the while when most of the Kenyan runners Continue reading ”Should runners do strength training?”→
Proper night sleeps are the one of most important things for the every athlete. If you are waking up early, make sure you go to the sleep early. Quality of the sleep is more important than the amount, of course you have to get good amount the sleep, but if your sleep quality is poor, the long sleep do not necessarily help.
The healthier food the better. Diverse and healthy food is the key for the good training. Junk food don’t give your body what it needs, it might only give your mind the short pleasure. Eating the same food all the time, might increase cravings to eat junk food, also Continue reading ”Things every runner should do”→
Knees are one of the most often injured part of the runner. There are tons of the reasons which can lead knee pain/injuries, such as shoes, running terrain, posture, technique, etc. I’m always recommending take any abnormal feelings and pain seriously, denying it or lack of treatment (prevention) may cause long symptom and/or recovery period. Here are some most common ”muscles” related pain producers.
Patellofemoral pain syndore- also known as runner’s knee
Runner’s knee is a repetitive stress injury, where the pain located in the under the kneecap (patella) or front of the knee. It occurs when pressure between patella and femur increases, as the knee flexes and extents patella glides trochlear groove, end of the femur. Normally the bursitis which are the lateral side of the knee reduce the friction, but if Continue reading ”Running injuries: knee pain”→
You might have heard flat foot; other word pronation, where foot rolls inwards while standing. It’s normal to foot pronate or supinate (opposite to pronate) in certain points during gait cycle. But when pronation happens during stance phase where most of the body weight is right above the foot, problems might occur. Pronation is foot’s triplanar movement, so this means if pronation occurs it affect three cardinal plane; subtalar eversion, dorsiflexion of the angle and forefoot abduction. Also as the foot is rolled inwards it increases rotation of the tibia, when it causes pressure to joint and ligament which can lead many other problems.
Pronation often cause knee pain, medial tibial stress syndrome know as shin splints, calf, shin and foot muscles soreness and pain as the muscles are pulled wrong position. When muscle is pulled wrong position long period of time it shortened while its opposite muscles lengthened. Often the lengthened side start to show symptom of pain as it Continue reading ”What is pronation?”→