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give you.
FUN IS ABDI ABDIRAHMAN'S SECRET TO RUNNING LONGEVITY Abdi Abdirahman is the only American distance runner to qualify for five Olympics. Claire Bartholic finds that it's FUN that keeps himgoing.
HOW TO CALCULATE THE EFFECT OF HUMIDITY ON RUNNING How long it takes to approach this critical temperature is a function of the ambient temperature, the humidity, how fast you are running, your sweat rate, your body mass, your height, and a whole host of other factors. Add to this the fact that individual heat tolerance is highly variable in its own right, and you can see why it’s not soeasy
25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THE Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. DO YOU HAVE PERONEAL TENDONITIS? HERE IS HOW TO FIX IT A similar strengthening program is proposed for Posterior Tibial Tendonitis by Alvarez et al., which we can adapt for peroneal tendonitis by focusing on eversion (roll out) of the foot instead of inversion (roll in). 8. The adapted program involves doing 200 repeats of the eversion exercise every day.Starting with a very weak resistance band, and taking breaks if you need to. 4 WAYS TO PREVENT AND TREAT POSTERIOR TIBIAL TENDONITIS Using Supportive Shoes And Orthotics. This also has the goal of reducing stress on the tendon. All of the scientific studies in the literature use custom-made orthotics to provide extra arch support, which reduces the demands on the posterior tibial tendon. 6, 7, 5. In one study, participants were asked to wear shoes and orthotics for at least 90% of their waking hours for the study’s six CAUSES OF SIDE STITCHES AND HOW TO PREVENT THEM Avoid Side Stitch Trigger Foods. A few survey-based studies on runners and other athletes who develop side stitches in an athletic event have established that eating a large meal or drinking concentrated, sugary fluids like fruit juice close to the time of the competition will increase your risk of DO YOU ABSORB MORE IRON COOKING IN A CAST IRON PAN Conclusion. If you are trying to increase your intake of iron, try doing some of your cooking in cast iron pots and pans. You’ll get best results by cooking moist, acidic foods like applesauce, chili, tomato sauce, stew, and scrambled eggs. As a rough rule of thumb, one cup of these foods will gain about six to eight milligrams of ironafter
RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. HOW TO TAPER FOR A MARATHON 1. Reduce weekly mileage to 70 to 75% of maximum. Reducing the mileage this week is actually easier than last week. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, a 50-mile week will be reduced to 35 to 38 miles. WILL I EVER RUN PAIN FREE AGAIN? HOW TO OVERCOME SCIATICA Running with sciatica is a running injury that can cause pain or numbness in your back, thigh, hamstring, calf or hip. It can make us wonder if we will ever run without pain again. Here are the causes, sciatica symptoms, and treatment options to get back to running. DO I NEED TO TAKE AN IRON SUPPLEMENT? Iron supplements can do you a lot of good, but only if you need them. The fastest, cheapest, and easiest way to find out if you should be taking an iron supplement is by getting your serum ferritin levels checked. If they’re low, or borderline-low, an iron supplement is a good idea. If your ferritin is normal, great! GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) 9 THINGS YOU NEED TO DO BEFORE YOUR FIRST ULTRAMARATHON First Aid Kit – Including bandages, crepe bandage, foil blanket, scissors, wipes, eye wash etc. Tissues/Wet Wipes. OS Map – I always take a map or the section of the map even if the route is marked. Waterproof map case if it’s wet. Mobile Phone – with spare battery or on-the-go charger. HOW MUCH WILL TAKING A FEW DAYS OFF FROM RUNNING HURT YOUR After 2 weeks of no running, the 5k runner would lose 6% of his VO2 max, which would be 46.83 and would now be in 21:05 shape, according to most estimates. After 9 weeks of no running, the same 20-minute 5k runner would now be in 24:00 minute 5k shape. After 11 weeks of no running, our poor running friend would be in 25:30 shape. CALF STRAINS AND RUNNERS: WHY YOU GET THEM AND A 3 WEEK A calf strain can consist of an injury to any one of these three muscle units. Gastrocnemius strains are fairly easy to identify. You’ll feel pain, soreness, and tightness deep within the muscles along the back of your lower leg. Doing a classic “calf stretch” will often provoke pain, RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. HOW TO TAPER FOR A MARATHON 1. Reduce weekly mileage to 70 to 75% of maximum. Reducing the mileage this week is actually easier than last week. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, a 50-mile week will be reduced to 35 to 38 miles. WILL I EVER RUN PAIN FREE AGAIN? HOW TO OVERCOME SCIATICA Running with sciatica is a running injury that can cause pain or numbness in your back, thigh, hamstring, calf or hip. It can make us wonder if we will ever run without pain again. Here are the causes, sciatica symptoms, and treatment options to get back to running. DO I NEED TO TAKE AN IRON SUPPLEMENT? Iron supplements can do you a lot of good, but only if you need them. The fastest, cheapest, and easiest way to find out if you should be taking an iron supplement is by getting your serum ferritin levels checked. If they’re low, or borderline-low, an iron supplement is a good idea. If your ferritin is normal, great! GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) 9 THINGS YOU NEED TO DO BEFORE YOUR FIRST ULTRAMARATHON First Aid Kit – Including bandages, crepe bandage, foil blanket, scissors, wipes, eye wash etc. Tissues/Wet Wipes. OS Map – I always take a map or the section of the map even if the route is marked. Waterproof map case if it’s wet. Mobile Phone – with spare battery or on-the-go charger. HOW MUCH WILL TAKING A FEW DAYS OFF FROM RUNNING HURT YOUR After 2 weeks of no running, the 5k runner would lose 6% of his VO2 max, which would be 46.83 and would now be in 21:05 shape, according to most estimates. After 9 weeks of no running, the same 20-minute 5k runner would now be in 24:00 minute 5k shape. After 11 weeks of no running, our poor running friend would be in 25:30 shape. CALF STRAINS AND RUNNERS: WHY YOU GET THEM AND A 3 WEEK A calf strain can consist of an injury to any one of these three muscle units. Gastrocnemius strains are fairly easy to identify. You’ll feel pain, soreness, and tightness deep within the muscles along the back of your lower leg. Doing a classic “calf stretch” will often provoke pain, HOW MUCH WILL TAKING A FEW DAYS OFF FROM RUNNING HURT YOUR After 2 weeks of no running, the 5k runner would lose 6% of his VO2 max, which would be 46.83 and would now be in 21:05 shape, according to most estimates. After 9 weeks of no running, the same 20-minute 5k runner would now be in 24:00 minute 5k shape. After 11 weeks of no running, our poor running friend would be in 25:30 shape. 9 THINGS YOU NEED TO DO BEFORE YOUR FIRST ULTRAMARATHON First Aid Kit – Including bandages, crepe bandage, foil blanket, scissors, wipes, eye wash etc. Tissues/Wet Wipes. OS Map – I always take a map or the section of the map even if the route is marked. Waterproof map case if it’s wet. Mobile Phone – with spare battery or on-the-go charger. SIGNUP FOR RUNNERSCONNECT Tom Benoit. I have used Runners Connect for 4 years and have loved every minute of it. The best part is the guidance each of the programsgive you.
FUN IS ABDI ABDIRAHMAN'S SECRET TO RUNNING LONGEVITY Abdi Abdirahman is the only American distance runner to qualify for five Olympics. Claire Bartholic finds that it's FUN that keeps himgoing.
HOW TO CALCULATE THE EFFECT OF HUMIDITY ON RUNNING How long it takes to approach this critical temperature is a function of the ambient temperature, the humidity, how fast you are running, your sweat rate, your body mass, your height, and a whole host of other factors. Add to this the fact that individual heat tolerance is highly variable in its own right, and you can see why it’s not soeasy
25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THE Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. DO YOU HAVE PERONEAL TENDONITIS? HERE IS HOW TO FIX IT A similar strengthening program is proposed for Posterior Tibial Tendonitis by Alvarez et al., which we can adapt for peroneal tendonitis by focusing on eversion (roll out) of the foot instead of inversion (roll in). 8. The adapted program involves doing 200 repeats of the eversion exercise every day.Starting with a very weak resistance band, and taking breaks if you need to. 4 WAYS TO PREVENT AND TREAT POSTERIOR TIBIAL TENDONITIS Using Supportive Shoes And Orthotics. This also has the goal of reducing stress on the tendon. All of the scientific studies in the literature use custom-made orthotics to provide extra arch support, which reduces the demands on the posterior tibial tendon. 6, 7, 5. In one study, participants were asked to wear shoes and orthotics for at least 90% of their waking hours for the study’s six CAUSES OF SIDE STITCHES AND HOW TO PREVENT THEM Avoid Side Stitch Trigger Foods. A few survey-based studies on runners and other athletes who develop side stitches in an athletic event have established that eating a large meal or drinking concentrated, sugary fluids like fruit juice close to the time of the competition will increase your risk of DO YOU ABSORB MORE IRON COOKING IN A CAST IRON PAN Conclusion. If you are trying to increase your intake of iron, try doing some of your cooking in cast iron pots and pans. You’ll get best results by cooking moist, acidic foods like applesauce, chili, tomato sauce, stew, and scrambled eggs. As a rough rule of thumb, one cup of these foods will gain about six to eight milligrams of ironafter
RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. WILL I EVER RUN PAIN FREE AGAIN? HOW TO OVERCOME SCIATICA Running with sciatica is a running injury that can cause pain or numbness in your back, thigh, hamstring, calf or hip. It can make us wonder if we will ever run without pain again. Here are the causes, sciatica symptoms, and treatment options to get back to running. DO I NEED TO TAKE AN IRON SUPPLEMENT? Iron supplements can do you a lot of good, but only if you need them. The fastest, cheapest, and easiest way to find out if you should be taking an iron supplement is by getting your serum ferritin levels checked. If they’re low, or borderline-low, an iron supplement is a good idea. If your ferritin is normal, great! GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) 9 THINGS YOU NEED TO DO BEFORE YOUR FIRST ULTRAMARATHON First Aid Kit – Including bandages, crepe bandage, foil blanket, scissors, wipes, eye wash etc. Tissues/Wet Wipes. OS Map – I always take a map or the section of the map even if the route is marked. Waterproof map case if it’s wet. Mobile Phone – with spare battery or on-the-go charger. WHY YOU MIGHT NOT LOSE WEIGHT WHILE RUNNING Yes, but with a few stipulations: Running will not automatically result in an immediate weight loss. Sure, running burns more calories than any other form of exercise, but the scale should not be the primary metric by which you gauge your fitness level and training progression. While I understand weight loss is an important goal formany
HOW TO CALCULATE THE EFFECT OF HUMIDITY ON RUNNING How long it takes to approach this critical temperature is a function of the ambient temperature, the humidity, how fast you are running, your sweat rate, your body mass, your height, and a whole host of other factors. Add to this the fact that individual heat tolerance is highly variable in its own right, and you can see why it’s not soeasy
CALF STRAINS AND RUNNERS: WHY YOU GET THEM AND A 3 WEEK A calf strain can consist of an injury to any one of these three muscle units. Gastrocnemius strains are fairly easy to identify. You’ll feel pain, soreness, and tightness deep within the muscles along the back of your lower leg. Doing a classic “calf stretch” will often provoke pain, RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. WILL I EVER RUN PAIN FREE AGAIN? HOW TO OVERCOME SCIATICA Running with sciatica is a running injury that can cause pain or numbness in your back, thigh, hamstring, calf or hip. It can make us wonder if we will ever run without pain again. Here are the causes, sciatica symptoms, and treatment options to get back to running. DO I NEED TO TAKE AN IRON SUPPLEMENT? Iron supplements can do you a lot of good, but only if you need them. The fastest, cheapest, and easiest way to find out if you should be taking an iron supplement is by getting your serum ferritin levels checked. If they’re low, or borderline-low, an iron supplement is a good idea. If your ferritin is normal, great! GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) 9 THINGS YOU NEED TO DO BEFORE YOUR FIRST ULTRAMARATHON First Aid Kit – Including bandages, crepe bandage, foil blanket, scissors, wipes, eye wash etc. Tissues/Wet Wipes. OS Map – I always take a map or the section of the map even if the route is marked. Waterproof map case if it’s wet. Mobile Phone – with spare battery or on-the-go charger. WHY YOU MIGHT NOT LOSE WEIGHT WHILE RUNNING Yes, but with a few stipulations: Running will not automatically result in an immediate weight loss. Sure, running burns more calories than any other form of exercise, but the scale should not be the primary metric by which you gauge your fitness level and training progression. While I understand weight loss is an important goal formany
HOW TO CALCULATE THE EFFECT OF HUMIDITY ON RUNNING How long it takes to approach this critical temperature is a function of the ambient temperature, the humidity, how fast you are running, your sweat rate, your body mass, your height, and a whole host of other factors. Add to this the fact that individual heat tolerance is highly variable in its own right, and you can see why it’s not soeasy
CALF STRAINS AND RUNNERS: WHY YOU GET THEM AND A 3 WEEK A calf strain can consist of an injury to any one of these three muscle units. Gastrocnemius strains are fairly easy to identify. You’ll feel pain, soreness, and tightness deep within the muscles along the back of your lower leg. Doing a classic “calf stretch” will often provoke pain, 9 THINGS YOU NEED TO DO BEFORE YOUR FIRST ULTRAMARATHON First Aid Kit – Including bandages, crepe bandage, foil blanket, scissors, wipes, eye wash etc. Tissues/Wet Wipes. OS Map – I always take a map or the section of the map even if the route is marked. Waterproof map case if it’s wet. Mobile Phone – with spare battery or on-the-go charger. IDEAL RUNNING WEIGHT CALCULATOR Your ideal running weight would be the perfect balance between having enough muscle to generate powerful running strides, having enough energy for you to fuel your workouts and recover, and having reduced amounts of excess weight to make you more efficient. This calculator helps determine your ideal weight and how much over this ideal youare.
SIGNUP FOR RUNNERSCONNECT Tom Benoit. I have used Runners Connect for 4 years and have loved every minute of it. The best part is the guidance each of the programsgive you.
5K SPECIFIC TRAINING: LEARNING FROM ELITE RUNNERS There is a huge difference at 5k pace between 400s and 600s so that is a very big jump. In a 400 rep only the last 100m or so is really tough; in the 600 the last 300 is pretty tough—that is three times as long. Compare this to jumping up from 600 to 800, where you go from 300 being tough to 500 being tough. HOW MUCH WILL TAKING A FEW DAYS OFF FROM RUNNING HURT YOUR After 2 weeks of no running, the 5k runner would lose 6% of his VO2 max, which would be 46.83 and would now be in 21:05 shape, according to most estimates. After 9 weeks of no running, the same 20-minute 5k runner would now be in 24:00 minute 5k shape. After 11 weeks of no running, our poor running friend would be in 25:30 shape.HEART RATE RECOVERY
An “abnormal” heart rate recovery was defined as a heart rate recovery of 18 beats per minute or less. Fifteen percent of the patients in the study fell into this category. Over the course of the study, 190 people died. Those who passed away (of any cause) were almost four times as likely to belong to the group with the abnormallylow heart
FUN IS ABDI ABDIRAHMAN'S SECRET TO RUNNING LONGEVITY Abdi Abdirahman is the only American distance runner to qualify for five Olympics. Claire Bartholic finds that it's FUN that keeps himgoing.
DO YOU HAVE PERONEAL TENDONITIS? HERE IS HOW TO FIX IT A similar strengthening program is proposed for Posterior Tibial Tendonitis by Alvarez et al., which we can adapt for peroneal tendonitis by focusing on eversion (roll out) of the foot instead of inversion (roll in). 8. The adapted program involves doing 200 repeats of the eversion exercise every day.Starting with a very weak resistance band, and taking breaks if you need to. CAUSES OF SIDE STITCHES AND HOW TO PREVENT THEM Avoid Side Stitch Trigger Foods. A few survey-based studies on runners and other athletes who develop side stitches in an athletic event have established that eating a large meal or drinking concentrated, sugary fluids like fruit juice close to the time of the competition will increase your risk of 25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THE Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS IDEAL RUNNING WEIGHT CALCULATOR Your ideal running weight would be the perfect balance between having enough muscle to generate powerful running strides, having enough energy for you to fuel your workouts and recover, and having reduced amounts of excess weight to make you more efficient. This calculator helps determine your ideal weight and how much over this ideal you are. HOW MUCH SHOULD I REDUCE MY MILEAGE DURING DOWN WEEKS Anywhere from 30% to 50%, if you’re under 40 miles a week for a less experienced runner, and anywhere from 10% to 30% if you’re a more experienced runner or running higher mileage. There’s no real scientific evidence or research studies that show if there’s an optimal percentage or an optimal range. HOW TO TAPER FOR A MARATHON 1. Reduce weekly mileage to 70 to 75% of maximum. Reducing the mileage this week is actually easier than last week. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, a 50-mile week will be reduced to 35 to 38 miles. WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. DO YOU HAVE PERONEAL TENDONITIS? HERE IS HOW TO FIX IT A similar strengthening program is proposed for Posterior Tibial Tendonitis by Alvarez et al., which we can adapt for peroneal tendonitis by focusing on eversion (roll out) of the foot instead of inversion (roll in). 8. The adapted program involves doing 200 repeats of the eversion exercise every day.Starting with a very weak resistance band, and taking breaks if you need to. SPEED OR ENDURANCE FOR THE 5KM The major mistake most runners make when training for a 5K is neglecting the aerobic system. The aerobic system provides us 85 – 90% of the energy demand for a 5K. Many of us view 5K training as speed training. Yet the aerobic system plays a pivotal role in the race. For the 5K, you’re looking to build speed endurance but mostpeople tend
SHOULDER AND ARM SORENESS WHILE RUNNING Pull-ups and chin-ups are another very important one. These work a ton of muscles in your back and shoulders, along with your biceps, of course. You want to do pull-ups and chin-ups. Now pull-ups are when your palms are facing toward you, so you’re using a pull-up bar here. This is when your palms are facing toward you. SHORTER RUNS EVERY DAY VS. LONGER RUNS EVERY OTHER DAY Running a greater number of days, a week helps just spread out your mileage. Each individual day will be shorter. This can sometimes be better where recovery is concerned. Shorter runs will fatigue your muscles less and you’ll also increase the number of days that you’re delivering oxygen rich blood and nutrients to work yourmuscles
RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS IDEAL RUNNING WEIGHT CALCULATOR Your ideal running weight would be the perfect balance between having enough muscle to generate powerful running strides, having enough energy for you to fuel your workouts and recover, and having reduced amounts of excess weight to make you more efficient. This calculator helps determine your ideal weight and how much over this ideal you are. HOW MUCH SHOULD I REDUCE MY MILEAGE DURING DOWN WEEKS Anywhere from 30% to 50%, if you’re under 40 miles a week for a less experienced runner, and anywhere from 10% to 30% if you’re a more experienced runner or running higher mileage. There’s no real scientific evidence or research studies that show if there’s an optimal percentage or an optimal range. HOW TO TAPER FOR A MARATHON 1. Reduce weekly mileage to 70 to 75% of maximum. Reducing the mileage this week is actually easier than last week. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, a 50-mile week will be reduced to 35 to 38 miles. WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. DO YOU HAVE PERONEAL TENDONITIS? HERE IS HOW TO FIX IT A similar strengthening program is proposed for Posterior Tibial Tendonitis by Alvarez et al., which we can adapt for peroneal tendonitis by focusing on eversion (roll out) of the foot instead of inversion (roll in). 8. The adapted program involves doing 200 repeats of the eversion exercise every day.Starting with a very weak resistance band, and taking breaks if you need to. SPEED OR ENDURANCE FOR THE 5KM The major mistake most runners make when training for a 5K is neglecting the aerobic system. The aerobic system provides us 85 – 90% of the energy demand for a 5K. Many of us view 5K training as speed training. Yet the aerobic system plays a pivotal role in the race. For the 5K, you’re looking to build speed endurance but mostpeople tend
SHOULDER AND ARM SORENESS WHILE RUNNING Pull-ups and chin-ups are another very important one. These work a ton of muscles in your back and shoulders, along with your biceps, of course. You want to do pull-ups and chin-ups. Now pull-ups are when your palms are facing toward you, so you’re using a pull-up bar here. This is when your palms are facing toward you. SHORTER RUNS EVERY DAY VS. LONGER RUNS EVERY OTHER DAY Running a greater number of days, a week helps just spread out your mileage. Each individual day will be shorter. This can sometimes be better where recovery is concerned. Shorter runs will fatigue your muscles less and you’ll also increase the number of days that you’re delivering oxygen rich blood and nutrients to work yourmuscles
STEP 1 - PLAN LENGTH - RUNNERS CONNECT Step 1: Tell Us When Your Race Date Is This is so we can calculate the length of plan you'll need SIGNUP FOR RUNNERSCONNECT Tom Benoit. I have used Runners Connect for 4 years and have loved every minute of it. The best part is the guidance each of the programsgive you.
BASE TRAINING FOR THE 5K OR 10K XT stretching, butt routine-24mins. Summary 145 miles, 6 workouts- 3 tempo runs 2 long, 1 short, 2 hill sessions- 1 long, 1 short, 1 fartlek/interval session- over 78 kilometers under 3:30 per K pace- that is more then 48 miles under 5:37 or so for the week. FUN IS ABDI ABDIRAHMAN'S SECRET TO RUNNING LONGEVITY Abdi Abdirahman is the only American distance runner to qualify for five Olympics. Claire Bartholic finds that it's FUN that keeps himgoing.
DO I NEED TO TAKE AN IRON SUPPLEMENT? Iron supplements can do you a lot of good, but only if you need them. The fastest, cheapest, and easiest way to find out if you should be taking an iron supplement is by getting your serum ferritin levels checked. If they’re low, or borderline-low, an iron supplement is a good idea. If your ferritin is normal, great! HOW TO TAPER FOR A MARATHON Hi John, Thanks for the comment, they are much appreciated. To answer your question: A marathon specific workout is a type of workout that addresses the specific demands of the marathon race; fuel efficiency and aerobic threshold (i.e. running comfortably at marathon pace). GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) HOW TO EAT AND DRINK DURING A MARATHON This post marks the end of my series on how to develop a comprehensive marathon nutrition plan. The first article discussed the importance of teaching your body to burn fuel more efficiently in marathon training.The second article provided ideas on how to practice you marathon nutrition strategy in training. Finally, the third article demonstrated a specific nutrition plan for the days before 25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THE Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. IS RUNNING PUTTING YOUR LUMBAR AT RISK? THE RESEARCH Since lower back pain impacts 70 percent of the U.S. population, and the spinal pressure, muscle and hamstring tightness and strain in running would seem like risk factors for this health issue, but what does the research reveal? Is running putting your back at risk? RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS HOW MUCH SHOULD I REDUCE MY MILEAGE DURING DOWN WEEKS Anywhere from 30% to 50%, if you’re under 40 miles a week for a less experienced runner, and anywhere from 10% to 30% if you’re a more experienced runner or running higher mileage. There’s no real scientific evidence or research studies that show if there’s an optimal percentage or an optimal range. GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. HOW TO TAPER FOR A MARATHON 1. Reduce weekly mileage to 70 to 75% of maximum. Reducing the mileage this week is actually easier than last week. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, a 50-mile week will be reduced to 35 to 38 miles. 9 WAYS TO OVERCOME NEGATIVITY DURING A RACEHOW TO STOP A RACING MINDWAYS TO STAY FOCUSEDHAVING A POSITIVE MENTAL ATTITUDEFOCUS A PICTUREHOW TO FOCUS MINDHOW TO FOCUS ON WORK This is one of the most powerful ways to overcome a struggle in a race, and you can personalize it to you! 6. Focus on Your Form. This one is often used by elites towards the end of a race. This is a great way of distracting yourself, while giving yourself the best chance ofsuccess.
SPEED OR ENDURANCE FOR THE 5KM The major mistake most runners make when training for a 5K is neglecting the aerobic system. The aerobic system provides us 85 – 90% of the energy demand for a 5K. Many of us view 5K training as speed training. Yet the aerobic system plays a pivotal role in the race. For the 5K, you’re looking to build speed endurance but mostpeople tend
25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THEBEST RECOVERY FOR RUNNERSBEST RECOVERY FOR RUNNERSBEST WATCH FOR ULTRA RUNNERS Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. SHOULDER AND ARM SORENESS WHILE RUNNING Pull-ups and chin-ups are another very important one. These work a ton of muscles in your back and shoulders, along with your biceps, of course. You want to do pull-ups and chin-ups. Now pull-ups are when your palms are facing toward you, so you’re using a pull-up bar here. This is when your palms are facing toward you. RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS HOW MUCH SHOULD I REDUCE MY MILEAGE DURING DOWN WEEKS Anywhere from 30% to 50%, if you’re under 40 miles a week for a less experienced runner, and anywhere from 10% to 30% if you’re a more experienced runner or running higher mileage. There’s no real scientific evidence or research studies that show if there’s an optimal percentage or an optimal range. GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. HOW TO TAPER FOR A MARATHON 1. Reduce weekly mileage to 70 to 75% of maximum. Reducing the mileage this week is actually easier than last week. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, a 50-mile week will be reduced to 35 to 38 miles. 9 WAYS TO OVERCOME NEGATIVITY DURING A RACEHOW TO STOP A RACING MINDWAYS TO STAY FOCUSEDHAVING A POSITIVE MENTAL ATTITUDEFOCUS A PICTUREHOW TO FOCUS MINDHOW TO FOCUS ON WORK This is one of the most powerful ways to overcome a struggle in a race, and you can personalize it to you! 6. Focus on Your Form. This one is often used by elites towards the end of a race. This is a great way of distracting yourself, while giving yourself the best chance ofsuccess.
SPEED OR ENDURANCE FOR THE 5KM The major mistake most runners make when training for a 5K is neglecting the aerobic system. The aerobic system provides us 85 – 90% of the energy demand for a 5K. Many of us view 5K training as speed training. Yet the aerobic system plays a pivotal role in the race. For the 5K, you’re looking to build speed endurance but mostpeople tend
25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THEBEST RECOVERY FOR RUNNERSBEST RECOVERY FOR RUNNERSBEST WATCH FOR ULTRA RUNNERS Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. SHOULDER AND ARM SORENESS WHILE RUNNING Pull-ups and chin-ups are another very important one. These work a ton of muscles in your back and shoulders, along with your biceps, of course. You want to do pull-ups and chin-ups. Now pull-ups are when your palms are facing toward you, so you’re using a pull-up bar here. This is when your palms are facing toward you. YOUR FASTEST MARATHON: RUNNERSCONNECT VS. OTHER TRAINING PLANS Depending on your size and fitness, running utilizes about 1kcal/Kg/Km. Let’s say you weight 175 pounds (80kg) you need about 3360 kcals (80kg x 42 km) to make it through the race. Therefore, the stored amount of glycogen of 1320 to 2020kcal is STEP 1 - PLAN LENGTH - RUNNERS CONNECT Step 1: Tell Us When Your Race Date Is This is so we can calculate the length of plan you'll need IDEAL RUNNING WEIGHT CALCULATOR Your ideal running weight would be the perfect balance between having enough muscle to generate powerful running strides, having enough energy for you to fuel your workouts and recover, and having reduced amounts of excess weight to make you more efficient. This calculator helps determine your ideal weight and how much over this ideal youare.
SIGNUP FOR RUNNERSCONNECT Tom Benoit. I have used Runners Connect for 4 years and have loved every minute of it. The best part is the guidance each of the programsgive you.
HALF MARATHON TRAINING Half Marathon Training How to Design the Ultimate Training Plan to Crush Your PR Training for the half marathon is a blend of endurance, strength and speed unmatched by any other race distance. For faster runners, racing the half marathon forces you to run to the edge of your limits for close to 80 minutes. WILL I EVER RUN PAIN FREE AGAIN? HOW TO OVERCOME SCIATICA Running with sciatica is a running injury that can cause pain or numbness in your back, thigh, hamstring, calf or hip. It can make us wonder if we will ever run without pain again. Here are the causes, sciatica symptoms, and treatment options to get back to running. DO I NEED TO TAKE AN IRON SUPPLEMENT? Iron supplements can do you a lot of good, but only if you need them. The fastest, cheapest, and easiest way to find out if you should be taking an iron supplement is by getting your serum ferritin levels checked. If they’re low, or borderline-low, an iron supplement is a good idea. If your ferritin is normal, great! 9 WAYS TO OVERCOME NEGATIVITY DURING A RACE This is one of the most powerful ways to overcome a struggle in a race, and you can personalize it to you! 6. Focus on Your Form. This one is often used by elites towards the end of a race. This is a great way of distracting yourself, while giving yourself the best chance ofsuccess.
25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THE Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. THE 4 MISTAKES YOU'RE MAKING WHEN FOAM ROLLING RunnersConnect Insider Bonus. Download your FREE Foam Rolling for Runners program inside your Insider Members area. The guide includes detailed videos and instructions help you understand the “why” behind every movement and exactly how to execute so you’re confident you’re foam rolling correctly, avoiding common mistakes and you’re getting the most from your session. RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS HOW MUCH SHOULD I REDUCE MY MILEAGE DURING DOWN WEEKS Anywhere from 30% to 50%, if you’re under 40 miles a week for a less experienced runner, and anywhere from 10% to 30% if you’re a more experienced runner or running higher mileage. There’s no real scientific evidence or research studies that show if there’s an optimal percentage or an optimal range. GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. HOW TO TAPER FOR A MARATHON 1. Reduce weekly mileage to 70 to 75% of maximum. Reducing the mileage this week is actually easier than last week. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, a 50-mile week will be reduced to 35 to 38 miles. 9 WAYS TO OVERCOME NEGATIVITY DURING A RACEHOW TO STOP A RACING MINDWAYS TO STAY FOCUSEDHAVING A POSITIVE MENTAL ATTITUDEFOCUS A PICTUREHOW TO FOCUS MINDHOW TO FOCUS ON WORK This is one of the most powerful ways to overcome a struggle in a race, and you can personalize it to you! 6. Focus on Your Form. This one is often used by elites towards the end of a race. This is a great way of distracting yourself, while giving yourself the best chance ofsuccess.
SPEED OR ENDURANCE FOR THE 5KM The major mistake most runners make when training for a 5K is neglecting the aerobic system. The aerobic system provides us 85 – 90% of the energy demand for a 5K. Many of us view 5K training as speed training. Yet the aerobic system plays a pivotal role in the race. For the 5K, you’re looking to build speed endurance but mostpeople tend
25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THEBEST RECOVERY FOR RUNNERSBEST RECOVERY FOR RUNNERSBEST WATCH FOR ULTRA RUNNERS Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. SHOULDER AND ARM SORENESS WHILE RUNNING Pull-ups and chin-ups are another very important one. These work a ton of muscles in your back and shoulders, along with your biceps, of course. You want to do pull-ups and chin-ups. Now pull-ups are when your palms are facing toward you, so you’re using a pull-up bar here. This is when your palms are facing toward you. RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. We’re even global – with athletes from 80 different countries. What we do all have in common is a love for running and a SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS HOW MUCH SHOULD I REDUCE MY MILEAGE DURING DOWN WEEKS Anywhere from 30% to 50%, if you’re under 40 miles a week for a less experienced runner, and anywhere from 10% to 30% if you’re a more experienced runner or running higher mileage. There’s no real scientific evidence or research studies that show if there’s an optimal percentage or an optimal range. GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) WHAT TO EAT BEFORE A MARATHON 18 hours before the race. Start eating small meals every 2-3 hours, but after lunch, cut out red meat, fried foods, dairy products, fats, nuts, and roughage. You should only be consuming light, digestible foods like energy bars, bread, and small sandwiches. Keep drinking water and electrolyte beverages and avoid salty and high fiber foods. HOW TO TAPER FOR A MARATHON 1. Reduce weekly mileage to 70 to 75% of maximum. Reducing the mileage this week is actually easier than last week. Your long run will be shorter and your intense workouts, which should be your biggest volume days, will also be reduced. For example, a 50-mile week will be reduced to 35 to 38 miles. 9 WAYS TO OVERCOME NEGATIVITY DURING A RACEHOW TO STOP A RACING MINDWAYS TO STAY FOCUSEDHAVING A POSITIVE MENTAL ATTITUDEFOCUS A PICTUREHOW TO FOCUS MINDHOW TO FOCUS ON WORK This is one of the most powerful ways to overcome a struggle in a race, and you can personalize it to you! 6. Focus on Your Form. This one is often used by elites towards the end of a race. This is a great way of distracting yourself, while giving yourself the best chance ofsuccess.
SPEED OR ENDURANCE FOR THE 5KM The major mistake most runners make when training for a 5K is neglecting the aerobic system. The aerobic system provides us 85 – 90% of the energy demand for a 5K. Many of us view 5K training as speed training. Yet the aerobic system plays a pivotal role in the race. For the 5K, you’re looking to build speed endurance but mostpeople tend
25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THEBEST RECOVERY FOR RUNNERSBEST RECOVERY FOR RUNNERSBEST WATCH FOR ULTRA RUNNERS Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. SHOULDER AND ARM SORENESS WHILE RUNNING Pull-ups and chin-ups are another very important one. These work a ton of muscles in your back and shoulders, along with your biceps, of course. You want to do pull-ups and chin-ups. Now pull-ups are when your palms are facing toward you, so you’re using a pull-up bar here. This is when your palms are facing toward you. YOUR FASTEST MARATHON: RUNNERSCONNECT VS. OTHER TRAINING PLANS Depending on your size and fitness, running utilizes about 1kcal/Kg/Km. Let’s say you weight 175 pounds (80kg) you need about 3360 kcals (80kg x 42 km) to make it through the race. Therefore, the stored amount of glycogen of 1320 to 2020kcal is STEP 1 - PLAN LENGTH - RUNNERS CONNECT Step 1: Tell Us When Your Race Date Is This is so we can calculate the length of plan you'll need IDEAL RUNNING WEIGHT CALCULATOR Your ideal running weight would be the perfect balance between having enough muscle to generate powerful running strides, having enough energy for you to fuel your workouts and recover, and having reduced amounts of excess weight to make you more efficient. This calculator helps determine your ideal weight and how much over this ideal youare.
SIGNUP FOR RUNNERSCONNECT Tom Benoit. I have used Runners Connect for 4 years and have loved every minute of it. The best part is the guidance each of the programsgive you.
HALF MARATHON TRAINING Half Marathon Training How to Design the Ultimate Training Plan to Crush Your PR Training for the half marathon is a blend of endurance, strength and speed unmatched by any other race distance. For faster runners, racing the half marathon forces you to run to the edge of your limits for close to 80 minutes. WILL I EVER RUN PAIN FREE AGAIN? HOW TO OVERCOME SCIATICA Running with sciatica is a running injury that can cause pain or numbness in your back, thigh, hamstring, calf or hip. It can make us wonder if we will ever run without pain again. Here are the causes, sciatica symptoms, and treatment options to get back to running. DO I NEED TO TAKE AN IRON SUPPLEMENT? Iron supplements can do you a lot of good, but only if you need them. The fastest, cheapest, and easiest way to find out if you should be taking an iron supplement is by getting your serum ferritin levels checked. If they’re low, or borderline-low, an iron supplement is a good idea. If your ferritin is normal, great! 9 WAYS TO OVERCOME NEGATIVITY DURING A RACE This is one of the most powerful ways to overcome a struggle in a race, and you can personalize it to you! 6. Focus on Your Form. This one is often used by elites towards the end of a race. This is a great way of distracting yourself, while giving yourself the best chance ofsuccess.
25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THE Katalin Nagy. Take a quick 20-25 minutes bath with a few cups of epson salt following with well choosen recovery foods. It could be different for everyone but it has to be healthy calories with as much nutrition as possible (quinoa salad, salmon, sweet potato, etc) and try to rest the body and legs for a few hours. THE 4 MISTAKES YOU'RE MAKING WHEN FOAM ROLLING RunnersConnect Insider Bonus. Download your FREE Foam Rolling for Runners program inside your Insider Members area. The guide includes detailed videos and instructions help you understand the “why” behind every movement and exactly how to execute so you’re confident you’re foam rolling correctly, avoiding common mistakes and you’re getting the most from your session. RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS You don’t have to be an elite runner, in your 20’s, or even run fast to fit in with this group. The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS HOW MUCH SHOULD I REDUCE MY MILEAGE DURING DOWN WEEKS Many runners know that they should include down weeks in their training to ensure recovery and progression (and if you don't know, we explain why in this podcast). That said, how much should you reduce your mileage by? What about long runs and workouts, should you reduce those too? Coach Jeff gives you all the answers in today's daily episode. GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) 25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THEBEST RECOVERY FOR RUNNERSBEST RECOVERY FOR RUNNERSBEST WATCH FOR ULTRA RUNNERS RunnersConnect Insider Bonus. Download a Printable Ultra Runners Recovery Guide inside your Insider Members area. Giving you a printable version of these inspiring ultra runners quotes to allow you to copy the best in the world, to make the most of your recovery time after an ultra marathon. WHAT TO EAT BEFORE A MARATHON Marathon day is getting closer! Time to start thinking about what to eat before the race. We have our pre race meal set, but what about the rest of the week? This article gives ideas of exactly what you should eat (with an actual list of foods to eat!) during the week leading upto
9 WAYS TO OVERCOME NEGATIVITY DURING A RACEHOW TO STOP A RACING MINDWAYS TO STAY FOCUSEDHAVING A POSITIVE MENTAL ATTITUDEFOCUS A PICTUREHOW TO FOCUS MINDHOW TO FOCUS ON WORK The mental aspect of racing is almost more important than the physical training you have done to get there. These 9 tips are great for switching your perspective when those negative thoughts emerge. SPEED OR ENDURANCE FOR THE 5KM What is a better way to train for the 5k - running more miles with a majority of miles being done at an easy pace or running less total miles with a greater percentage being focused on speed and stamina? Coach Laura gives you the breakdown and some recommendations in today's daily podcast THE RELATIONSHIP BETWEEN AGE AND CALF INJURIES IN RUNNERSCALF INJURIES RUNNERSCOMMON CALF INJURIES FROM RUNNINGDIFFERENT TYPES OF CALF INJURIESHOW TO HEAL CALF INJURIESRUNNING CALF INJURIESCALF INJURYRUNNING TREATMENT
In our article about Common Running Injuries in Men, we found that particular injuries that are common among male runners—knee osteoarthritis, meniscus tears and calf strains—are also conspicuously more frequent as runners get older.. Calf strains (or tears) in particular are a very common problem among masters athletes, so today we’ll be looking into why this injury occurs more often as SHOULDER AND ARM SORENESS WHILE RUNNING Audio Transcript. Michael: Hey Runners Connect fans. Today, we have a question about arm and shoulder soreness while running and it’s from Aaron. Aaron: Hello! My name is Aaron and I have a question about my arms during running. RUNNERSCONNECTSIGN INMARATHON NUTRITIONPIRIFORMIS SYNDROMERUNNERSCONNECT MASTERS You don’t have to be an elite runner, in your 20’s, or even run fast to fit in with this group. The RunnersConnect community is filled with all types of runners – young, old, marathoners, 5kers, new to the sport, grizzled veterans and more. SIGN IN TO RUNNERSCONNECTFREE MEMBERSHIPRECOMMENDED RESOURCESTRAINING PLANSSIGN UP NOWRUNNING PROGRAMS HOW MUCH SHOULD I REDUCE MY MILEAGE DURING DOWN WEEKS Many runners know that they should include down weeks in their training to ensure recovery and progression (and if you don't know, we explain why in this podcast). That said, how much should you reduce your mileage by? What about long runs and workouts, should you reduce those too? Coach Jeff gives you all the answers in today's daily episode. GROIN PAIN IN RUNNERS: DIAGNOSING, TREATMENT AND PREVENTION Phase two exercises, to be done daily for an additional six to ten weeks. Exercise #1: Hip abduction leg lift on side, 5×10 reps Exercise #2: Hip adduction leg lift on side, 5×10 reps Exercise #3: Low back extension, 5×10 reps Exercise #4: Standing adduction with resistance band, 5×10 reps Exercise #5: 5×10 regular sit-ups and 5×10 oblique sit-ups (on both sides) 25 RECOVERY TIPS FROM THE BEST ULTRAMARATHONERS IN THEBEST RECOVERY FOR RUNNERSBEST RECOVERY FOR RUNNERSBEST WATCH FOR ULTRA RUNNERS RunnersConnect Insider Bonus. Download a Printable Ultra Runners Recovery Guide inside your Insider Members area. Giving you a printable version of these inspiring ultra runners quotes to allow you to copy the best in the world, to make the most of your recovery time after an ultra marathon. WHAT TO EAT BEFORE A MARATHON Marathon day is getting closer! Time to start thinking about what to eat before the race. We have our pre race meal set, but what about the rest of the week? This article gives ideas of exactly what you should eat (with an actual list of foods to eat!) during the week leading upto
9 WAYS TO OVERCOME NEGATIVITY DURING A RACEHOW TO STOP A RACING MINDWAYS TO STAY FOCUSEDHAVING A POSITIVE MENTAL ATTITUDEFOCUS A PICTUREHOW TO FOCUS MINDHOW TO FOCUS ON WORK The mental aspect of racing is almost more important than the physical training you have done to get there. These 9 tips are great for switching your perspective when those negative thoughts emerge. SPEED OR ENDURANCE FOR THE 5KM What is a better way to train for the 5k - running more miles with a majority of miles being done at an easy pace or running less total miles with a greater percentage being focused on speed and stamina? Coach Laura gives you the breakdown and some recommendations in today's daily podcast THE RELATIONSHIP BETWEEN AGE AND CALF INJURIES IN RUNNERSCALF INJURIES RUNNERSCOMMON CALF INJURIES FROM RUNNINGDIFFERENT TYPES OF CALF INJURIESHOW TO HEAL CALF INJURIESRUNNING CALF INJURIESCALF INJURYRUNNING TREATMENT
In our article about Common Running Injuries in Men, we found that particular injuries that are common among male runners—knee osteoarthritis, meniscus tears and calf strains—are also conspicuously more frequent as runners get older.. Calf strains (or tears) in particular are a very common problem among masters athletes, so today we’ll be looking into why this injury occurs more often as SHOULDER AND ARM SORENESS WHILE RUNNING Audio Transcript. Michael: Hey Runners Connect fans. Today, we have a question about arm and shoulder soreness while running and it’s from Aaron. Aaron: Hello! My name is Aaron and I have a question about my arms during running. YOUR FASTEST MARATHON: RUNNERSCONNECT VS. OTHER TRAINING PLANS Finding a marathon training schedule that works for you is an essential component to achieving your goals.. Not only do you need to find a plan that fits with your individual strengths and weaknesses, but you need to believe strongly in the philosophy behind the plan. STEP 1 - PLAN LENGTH - RUNNERS CONNECT Step 1: Tell Us When Your Race Date Is This is so we can calculate the length of plan you'll need HOW SLOW RUNNING WILL MAKE YOU FASTER Do you want to know the number one way to get faster as a runner? SLOW DOWN! Yes, it seems like the opposite of what you want to do to improve, but it’s absolutely true.. In this bonus episode of the Run to the Top, Coach Claire Bartholic will explain the science behind aerobic development and recovery and why slow, easy runs are the mostbeneficial.
SIGNUP FOR RUNNERSCONNECT Tom Benoit. I have used Runners Connect for 4 years and have loved every minute of it. The best part is the guidance each of the programsgive you.
IDEAL RUNNING WEIGHT CALCULATOR The basic function of this calculator is pretty simple. Based on your height, gender and body fat, researchers have developed a formula to determine what your “ideal running weight is“. What does “Ideal Running Weight” Mean? WILL I EVER RUN PAIN FREE AGAIN? HOW TO OVERCOME SCIATICA Running with sciatica is a running injury that can cause pain or numbness in your back, thigh, hamstring, calf or hip. It can make us wonder if we will ever run without pain again. Here are the causes, sciatica symptoms, and treatment options to get back to running. 9 WAYS TO OVERCOME NEGATIVITY DURING A RACE The mental aspect of racing is almost more important than the physical training you have done to get there. These 9 tips are great for switching your perspective when those negative thoughts emerge. RUNNER'S KNEE INJURY GUIDE: CAUSES, SYMPTOMS, TREATMENT Runner's knee can be frustrating and painful, but we give you the causes to prevent it in the future, and lots of treatment options from conservative to aggressive to DO I NEED TO TAKE AN IRON SUPPLEMENT? Runners know the importance of maintaining iron levels to run fast, but it can be confusing especially when high iron levels can be dangerous. Finally, an article that explains why we need iron, and the serum ferritin levels to start and stop taking it. THE 4 MISTAKES YOU'RE MAKING WHEN FOAM ROLLING RunnersConnect Insider Bonus. Download your FREE Foam Rolling for Runners program inside your Insider Members area. The guide includes detailed videos and instructions help you understand the “why” behind every movement and exactly how to execute so you’re confident you’re foam rolling correctly, avoiding common mistakes and you’re getting the most from your session.Blog | Products
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WANT TO LEARN HOW TO STAY HEALTHY, EAT RIGHT AND RUN FASTER? IF SO, YOU NEED TO LEARN HOW TO TRAIN SMARTER. I'LL SHOW YOU HOW IN THIS FREE COURSE. JUST CLICK THAT BIG GREEN BUTTON BELOW. Start Training Smarter Now WE'VE HELPED OVER 77,000 RUNNERS TRAIN SMARTER AND STAY INJURY-FREE Claim your FREE training guides, resources, ebooks and more. Here'sa small sample...
16 WEEKS TO A FASTER MARATHON Our Marathon Training E-Book is a free step-by-step guide to help you achieve a new PR at your next race THE ESSENTIALS OF STRENGTH TRAINING FOR RUNNERS How adding strength training to your running can reduce injuries and improveperformance.
IMPROVE RUNNING FORM LESSONS How to treat the source of your running injuries, focus on muscle activation, and prevent marathon cramping by improving your running form FREE NUTRITION COURSE Learn how to calculate your exact hydration and carbohydrate needs to develop the optimal fueling plan AND MUCH, MUCH MORE.... You'll get a proven framework for training smarter, getting and staying injury-free, and crushing your PRs. Start Training Smarter Now HERE'S WHAT OTHER COACHES & ATHLETES ARE SAYING _I have come across many coaches, scientists, and physicians associated with running in my lifetime. No one connects all the dots with history, science, and practical application like RunnersConnect does. I look forward to their frequent posts, which are referenced with science and applicable to all the current trends and debates inrunning. _
_- Dr. Mark Cucuzzella_ As a master's runner and journalist specializing in running, I find the well researched information presented on Runner's Connect incredibly useful. You won't find a better clearing house of running knowledge on the Internet!- Amanda Loudin
I love your emails! You cover all the important injury prevention and topics related to running performance. As a competitive runner, I'm always learning more from Runners Connect!- Barbara Broad
As usual, Jeff and the RunnersConnect team goes beyond all the simplistic advice you normally find in magazines and backs up all theories with research and pratical examples.- Brian Connors
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