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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, October 13, 2006 - 09:41 AM 1281 Reads
Posted by: pshields on Thursday, October 12, 2006 - 08:07 PM 1760 Reads
Stretching, strengthening can ease knee pain
BY JOHN BRILEY
Oct. 11, 2006
Usually the phrase "irritated band" evokes images of gruff British rockers demanding more Ketel One backstage. For us (until our guitar skills improve), it refers to the iliotibial (or IT) band, a rope of fibrous tissue that extends from hip to knee, along the outside of the thigh.
It can become cranky in us amateur fitness folk due to overuse or poor exercise form. The injury is most common in runners but also afflicts cyclists, swimmers, hikers and others who engage in repetitive, moderate-to-intense knee-flexing activities.
Posted by: pshields on Thursday, October 12, 2006 - 01:13 PM 6280 Reads
Definition of Tempo Pace Running (Threshold Training)
October 11, 2006
Tempo-pace running is designed to maximize aerobic capacity and increase aerobic efficiency. Regular threshold training enables runners to increase pace without suffering from lactic acid accumulation. Athletes should do these runs at a pace that can be maintained for 15-35 minutes. Tempo runs should be done at a pace that acclimates the athlete at, or slightly above, the anaerobic or lactate threshold.
Posted by: pshields on Tuesday, October 10, 2006 - 01:00 PM 3453 Reads
A strong aerobic base is a good start
October 10, 2006
Two common questions I am asked are, "How do I get faster?" and "Why can't I go past two miles (or some other distance)?"
The questions are somewhat related. The first has to do with incorporating speed work into your running program, and the second has to do with building your aerobic base.
Let's explore the second question this week, and address speed work next week.
Part of running is mental, just like other sports. You can't break down a barrier of performance, though you try day after day. It may be you have some preconceived performance level you cannot pass. More likely, you haven't built a sufficient aerobic base to move ahead.
Read full article: 'A strong aerobic base is a good start' (2916 bytes more)
Posted by: pshields on Monday, October 09, 2006 - 02:06 PM 1712 Reads
Seven laws of training
A house is not built without a blueprint, so why should your workouts be any different? If you understand the importance of training, then the next step is to learn the underlying principles that make training effective.
I am going to introduce to you seven 'laws' of training that can help you create a blueprint and form a solid foundation for your training. We'll cover them briefly today and then explore each in much more detail in the weeks to come.
The credit for these seven laws goes to the International Sports Sciences Association, or ISSA, a certifying body for personal trainers. These laws are not meant to be 'absolute' - there are certainly other concepts - but they are a solid foundation. These laws can help produce phenomenal results in your training.
Read full article: 'Seven laws of training' (4927 bytes more)
Posted by: pshields on Sunday, October 08, 2006 - 03:04 PM 1327 Reads
Runners have options for gadgets
By Anick Jesdanun
Timex recommended for range and features, but variety of devices will make any athlete happy
I logged hundreds of miles on runs this summer, carrying up to four gadgets simultaneously for tracking speed and distance. All in the name of giving each product a fair test, I endured endless ridicule from fellow runners who wondered about all the straps around my arms and the devices stuffed into my pockets.
Although I ultimately recommend the Timex system for its consistency and range of features, another runner may find something else with a better mix of pros and cons.
Here's a comparison:
Read full article: 'Runners have options for gadgets' (6724 bytes more)
Posted by: pshields on Friday, October 06, 2006 - 01:10 PM 1359 Reads
By Jenny Kincaid Boone
There are fantasy football leagues and virtual baseball and golf teams.
There's even virtual road racing.
This weekend, perhaps one of the world's first virtual half-marathons is taking place, and two local runners are joining in.
The race is called the Phedippidations World Wide Half Marathon, and Mal James, a Middle-East based cameraman for Fox News, is one of its founder. A runner himself, James has invited others across the world to run 13.1 miles this weekend, either through their own route or in a sanctioned race. The race is named for the famed Greek runner who completed the first ever marathon distance.
Participants in the half-marathon will be able to enter final times, pictures and maps of the courses into the race's online database.
Posted by: pshields on Thursday, October 05, 2006 - 09:06 AM 1350 Reads
Take a break from training, maintain fitness--and come back a stronger runner
By Marc Bloom
After competing in the LaSalle Bank Chicago Marathon on October 22, top American runners Brian Sell, 27, and Clint Verran, 31, will take a well-deserved break from all their hard work. But that doesn't mean they'll plop on the couch and grab a bag of chips. Instead, they'll stop running for two weeks, but they'll hike and swim before gradually resuming training over the next four weeks for a six-week period of downtime.
Read full article: 'Lighten Up' (4277 bytes more)
Posted by: pshields on Tuesday, October 03, 2006 - 01:49 PM 3209 Reads
Long-distance runners should train by 5-to-10-percent rule
By Scot E. Long
October 3, 2006
How much running is too much? This question or, more specifically, its answer is always controversial. Most experts agree, however, what may be too much (miles run per week) for one person, may not be enough (to elicit a training effect) for another.
For years, experts like exercise physiologists and cross-country coaches have recommended you never increase your weekly mileage more than 5 to 10 percent. If, for instance, you ran 10 miles last week, then, according to this formula, you could add half to one full mile to this week's mileage for 10.5 to 11 full miles of running. Weightlifters follow a similar formula, adding no more than 5 to 10 percent weight to each lift each week.
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