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Regular advice on running and RunCoach
Topic: TrainingThe new items published under this topic are as follows.
Posted by: pshields on Friday, February 02, 2007 - 06:26 AM 3012 Reads
Strength and Endurance - Friends or Foes?
January 29, 2007
Long discussed, contested, and practiced is the idea of using strength training to enhance or improve endurance performance. As a physiologist, coach, former elite triathlete, and strength and conditioning specialist, I do have some experience in this area. In fact, I am asked the question of whether endurance athletes should perform strength training several times each week. I was involved in research regarding this very topic during my graduate studies - and no, I can't tell you with 100% scientific back-up that it is either beneficial or harmful to endurance performance. I can tell you that for every scientific paper that touts a benefit of strength training on endurance performance, there is at least one paper that proves the opposite - that strength training interferes with improvements in endurance, as well as the converse. Unfortunately, most of the literature on the topic has missed the boat in several areas - at least as it applies to serious endurance athletes.
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Posted by: pshields on Thursday, February 01, 2007 - 05:10 AM 3964 Reads
Five winter workouts that work
By Joe Miller/Raleigh
January 30, 2007
"I didn't know the butt had muscles," a surprised Kiyome Ownby whispered midway through her karate workout. "I thought it was just fat."
In fact, the butt - or gluteus maximus - is the body's biggest muscle. It's also the one most likely to go soft during the winter as folks active outdoors during the warm months of spring, summer and fall go into hibernation as daylight grows sparse and temperatures colder.
Many folks tend to become blue when the skies go black. For those suffering from Seasonal Affective Disorder, getting back on track can be a matter of simply supplementing the missing daylight with artificial rays from a light box.
For others, though, the funk comes from abandoning an active lifestyle and slipping into hibernation mode during the cold, dark days of winter.
"People have their exercise regimens," says Dr. Barry Ostrow, a Raleigh, N.C., psychiatrist. "They break from that regimen and they miss it.
"They get down, they don't have as much energy. They're moodier, more on edge. Then they start working out again and their metabolism shifts."
The key? Don't let the cycle of the season break your exercise cycle.
Two groups of athletes most affected by the shorter days are runners and cyclists. Some who stay active do so by selecting an indoor activity that replicates their outdoor passion. Runners, for instance, may turn to the elliptical trainer or treadmill. Cyclists often do spin classes.
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Posted by: pshields on Wednesday, January 31, 2007 - 07:09 AM 2875 Reads
Basic idea of Fartlek
By KEVIN ELLIS
30 Jan 2007
I personally love it when excerpts from a column prompt readers to ask questions. That is what happened this week.
I received several e-mails asking for more details on Fartlek running.
Fartlek is more than just a funny word, it is also a great training tool. Fartlek training has been around for more than 70 years and is a very effective method for increasing a runner's speed and endurance. The use of fartlek came about to provide runners with a less structured approach to that of traditional interval training.
The word Fartlek is derived from the Swedish term for Speed Play where Fart equates to speed and lek means play. Done correctly fartlek can provide a runner with an excellent endurance and strength session, as well as help to improve your speed, pacing and race awareness.
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Posted by: pshields on Tuesday, January 30, 2007 - 11:57 PM 1088 Reads
Getting within your training zone
January 30, 2007
A couple days ago I was down in Peoria for the All-State Band, Orchestra, and Choir conference. While these top students rehearse with their prestigious conductors, we teachers attend clinics and have the opportunity to attend a "trades show," where we can tour exhibits and see what new products and music are available for our programs.
It is also opportunity to chat with colleagues from across the state we usually don't see but here at All-State. So it was at a booth whereupon I came across two brothers who also happen to be avid runners.
One of the brothers and I were in the same music classes at U of I, and we were catching up on music things when he mentioned running. And how he was training for a marathon now. And how he and his brother were going to go for a run over lunch and would I like to go.
It was here I kicked myself. Not that I had run already, but that I broke two of my Traveling Runner's codes: Always pack running gear, and two, never pass up an opportunity to run in a new place with new partners. What a perfect day to go for a run!
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Posted by: pshields on Monday, January 29, 2007 - 07:05 AM 1116 Reads
Cold just another extreme to overcome
January 29, 2007
Runners get asked all kinds of questions. The biggest, and most thought provoking, of course, being: Why do we do this? We have almost as many answers for this question as we do excuses when we run poorly.
But we also get asked a variety of others, ranging from how often do you get new shoes to where do you run to what time do you hope to run in your next marathon?
Questions can come from anyone at any time on any subject, but one question that always gets asked when the temperature approaches either 100 or zero is: did you run today, with the asker always shaking their head in sheer disbelief when we answer yes.
When the weather nears extremes, people are amazed that runners still hit the roads. It's part of our daily fabric; somewhat akin to a Frenchman having a glass of red wine with dinner.
Posted by: pshields on Sunday, January 28, 2007 - 07:13 PM 1248 Reads
First Time Marathon Runners - Study Compares Dropouts And Race Finishers
Motivation Factors Predicted Completion Of Race
First-time marathon runners who drop out of training are motivated by different factors than race finishers, according to a study presented at the 53rd Annual Meeting of the American College of Sports Medicine (ACSM) in Denver. Dropouts were more motivated by a desire to lose weight and gain recognition than those who successfully completed their first marathon.
Specifically, first-time marathon finishers were less concerned with their weight and recognition than those who eventually dropped out of training. The motivations of dropouts were compared to those of race finishers to see which group's motivation factors were linked with exercise adherence.
Posted by: pshields on Sunday, January 28, 2007 - 09:21 AM 2403 Reads
Real athletes don't feel good vibrations
By RUTH HILL
28 January 2007
Flabby, unfitpeople who turn to vibrating machines to get into peak condition may be out of luck.
Although getting fit while lying down sounds like an exercise-phobe's dream, a Massey University researcher cautions some marketing claims made by gyms and vibrating- machine suppliers may be a bit shaky.
Dr Sue Broadbent, a lecturer in exercise prescription at the Institute of Human Nutrition and Health in Wellington, says: "There's some evidence it may improve fitness and yield better results than normal resistance training with weights, but it's not increasing cardiac fitness at all.
"In other words, it won't prevent you having a heart attack and it's not going to help you lose weight or increase your metabolic rate."
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Posted by: pshields on Friday, January 26, 2007 - 07:17 AM 3297 Reads
Need a running route? Just click and jog
January 22, 2007
About 20,000 runners a month visit local man's site
You're training for a marathon or half marathon and looking for a 10K run with some challenging variation in elevation. Maybe you're looking for an easy 5K walk. With a few clicks of a mouse you can plan the perfect route whether you're running near home or while on vacation in a place you have never been to before.
Randy Troppmann created www.runningmap.com for his own training but it's now helping runners everywhere.
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Posted by: pshields on Thursday, January 25, 2007 - 10:55 PM 1314 Reads
Posted by: pshields on Wednesday, January 24, 2007 - 07:54 AM 1583 Reads
Running ultra marathon is a challenge
January 23, 2007
As races of all distances grow in number of participants, many runners are exploring and learning about the ultra distances.
"Ultras" are loosely defined as the distances beyond the marathon of 26.2 miles (42K). It is the 50K, 50 mile, 100K, and 100 mile. Those who are not familiar with the races or the conversions, a 50K is 31.2 miles, and the 100K is 62.5 miles.
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