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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 Wednesday, June 08, 2005 - 04:13 AM 854 Reads
Satisfying your need for speed, Top Gun
Posted on Thu, May. 26, 2005
Tom Cruise, playing a hot-shot pilot in the movie "Top Gun," said "I feel the need... the need for SPEED!"
Many runners feel the same way.
Unfortunately, the need for speed is often a detriment to novice runners. And neither of us believes that speed work is necessary to obtain the many benefits of our sport.
In training, you receive almost the same healthful benefits from running slow as you do from running fast. However, because many runners are inherently competitive people, it is only natural that they want to learn to run faster.
So, one question we commonly hear is, how do I get faster?
The answer is quite simple: In order to run faster, you have to train faster (well, duh).
The tricky part is learning how to do this without getting hurt. Here, then, are our Top Gun Rules of Engagement for transforming your 747 body into an F-16.
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Posted by: pshields on Monday, June 06, 2005 - 04:02 AM 1959 Reads
Give Your Nutrition Skills a Workout
By LESLIE BECK
Wednesday, June 1, 2005
If you're serious about exercise, you probably know that fuelling your body is as important as training it. It's well established that eating the right foods, at the right times, can enhance physical performance during training and competition.
And you don't have to be a world class athlete to reap the benefits of nutrition. Whether your fitness regime includes cycling to and from work, 30 minutes on a treadmill or building up to marathon mileage, you need to eat right if you want your body to perform its best.
Though dietary needs vary from sport to sport, a certain formula holds true for athletes at all levels. A fitness-friendly diet must contain carbohydrates for fuel, protein to build and repair muscles, vitamins and minerals to support muscle-building and energy metabolism, and fluids to cool the body.
Carbohydrates are the body's preferred energy source for daily physical activities and high-intensity exercise. Once digested, carbohydrate-rich foods are absorbed into the bloodstream as glucose.
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Posted by: pshields on Sunday, June 05, 2005 - 05:02 AM 1053 Reads
Running - the best choice?
So you are seriously considering the option of running as your primary sport. Here are 10 reasons why existing runners think you're making an excellent choice.
1. Running is one of the most efficient paths to cardiovascular fitness. Because running is a high intensity form of exercise, it gives your heart a good workout, which means that your fitness can improve relatively quickly if you train diligently and sensibly.
2. Running is so accessible. All you really need is a good pair of running shoes and a safe place to run. This is particularly useful if you travel extensively or have a hectic lifestyle.
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Posted by: pshields on Saturday, June 04, 2005 - 04:28 AM 1007 Reads
Running is the race of ages
By DAVID FILKINS
Wednesday, June 1, 2005
Among Lichu Sloan's favorite teachings of Confucius is one that says we begin living at the age of 40.
As a girl growing up in Taiwan, it puzzled her. When she took up running as her fifth decade approached, it began to make sense.
The 56-year-old Clifton Park resident started running seven years ago and has completed 29 marathons. She, like many women nationwide, discovered that the most basic sport can be a gateway to newfound youth.
More than a few strands of silver hair will come into view when Sloan and the cascade of runners glide past the Empire State Plaza at the start of Saturday's 27th Freihofer's Run for Women.
The percentage of runners in the masters field -- those 40 and older -- has increased steadily since 1998. Seven years ago, 33 percent of all Freihofer's runners were 40 or older. Last year, it was 38 percent. As of Tuesday, the total was 40 percent.
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Posted by: pshields on Friday, June 03, 2005 - 05:02 AM 1142 Reads
Posted by: pshields on Friday, June 03, 2005 - 04:18 AM 1166 Reads
An Uphill Battle?
By Paul Greer
Posted: June 2, 2005
Many runners consider hills to be a hindrance, an obstacle getting in the way of the goal at hand. So why, many runners would say, should one train on hills? How's this, for starters; nearly 90% of all distance runners are deficient in muscular strength, and hill workouts are specifically designed to build just this - the muscular and cardiovascular strength we lack. For this reason it is vital for all runners to implement hill training in their regimen. When you run hills, you develop elastic muscle fibers - these are your most significant source of power!
Still not convinced? Here are two additional benefits you'll achieve from hill workouts.
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Posted by: pshields on Wednesday, June 01, 2005 - 08:23 AM 967 Reads
More than a rub-down
By Jenny Kincaid
Those massage tables that often are set up after races are good for more than just a 5-minute relaxing session. Massage therapy is a regular part of many runners' routines. And its benefits are broad. It may help runners prepare for a hard workout or a competition or it can help speed recovery after the event. Massage therapy also can be an effective treatment for injuries, such as pulled or strained muscles or achy joints.
Ellen Mahan owns Healing Hands, a massage therapy business in Roanoke. She is a nationally certified massage therapist who treats all kinds of athletes, including runners. Mahan, who's practiced massage therapy for eight years, recently gave some pointers about how massage can work for runners, from regular race competitors to casual joggers.
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Posted by: pshields on Sunday, May 29, 2005 - 04:06 AM 884 Reads
Mary Beth Faller
May. 17, 2005 12:00 AM
Good range of motion is important to fitness, balance, everyday activities
Who is more fit - a lean marathon runner or a powerful football player?
Possibly, neither one is in the best shape he or she could be.
Total fitness includes five components: flexibility, muscle strength, cardiovascular endurance, muscle endurance and body composition.
The five are interrelated. For example, long-distance runners have excellent cardiovascular and muscular endurance but can be injured if they don't maintain proper flexibility. Big football players train with weights to build muscles, but without cardiovascular workouts they might not burn enough calories to maintain a healthy weight.
It's important to work on all five areas of fitness. It's not as daunting as it sounds. Cross training - jogging one day, yoga the next - is one way to stay interested in working out.
"I tend to find that people who are involved in several different aspects of fitness, and not keyed into one, tend to reach their fitness goals quicker and stay with their workouts longer," says Neil Kenkel, senior program director at the Tempe YMCA. "If you have someone who just swims every day, what happens if the pool is closed for a week?"
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Posted by: pshields on Friday, May 27, 2005 - 04:23 AM 983 Reads
Posted by: pshields on Thursday, May 26, 2005 - 04:02 AM 1199 Reads
Rolling the Distance
By Cassi Clark
Posted: May 20, 2005
Seven years ago Pam Glazer, a tri-athlete and allover active person, couldn't even step up on a curb because of a hamstring injury she'd been nursing for almost a year. Her neighbor, Yamuna Zake, said she could help Pam with a technique she had created called Body Logic. Using her elbow in a deep tissue massage like fashion Yamuna works the muscles from their origin to insertion with gentle traction re-training them to extend to their full lengths, breaking up adhesions and restoring proper movement. The pressure of her elbow softens the connective tissue that holds muscles like the skin around sausage, called fascia (literary the glue that holds us together it encases all tissue in the body). The fascia then becomes malleable allowing it and the muscle to be elongated to their natural length which releases the strain on tendons where injuries occur. In less than a month, with the help of Yamuna's Body Logic and Body Rolling and taking supplements to correct muscle deficiencies, Pam's hamstring was healed and she was running again.
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