Runner's World Yoga Center. Workouts. Find Your Lactate Threshold ... By Talking. A low-tech tool for exercise prescription isn’t just for beginners anymore.
If you have exercised more than three times in your life, then you have probably heard of the talk test. Developed by exercise scientists who sought to come up with a simple way for non-athletes to monitor and control exercise intensity, the talk test is just that. Speed Development For Distance Runners - Page 4 of 4. When is the best time to do speed development workouts?
Speed development work is a complementary training element and isn’t something that should compose a majority of your training schedule. Instead, you should make it an infrequent, but ongoing component of your regular training or dedicate one or two short speed development phases to your yearly training schedule. RELATED — Workout Of The Week: Short Hill Sprints. Nutrition. Home Made Power Gels - Energy for Less : Articles. 1.
Introduction I think we all recognize that power (energy) gels are a convenient way to get extra needed calories, easily and quickly, into our bodies during endurance activities. There are alternatives, but sometimes you just don't have the energy or the stomach to eat solid food (especially at 3:00 am). I am sure we have all forced down dry power bars while hiking, trying to catch your breath between bites, trying to wash it down quickly with water, breathing heavily through your nose all the while.
Power gels go down easier, are quick, do no take a lot of chewing and are easy on your stomach. John Allred, PhD, food science communicator for the Institute of Food Technologists, simply shakes his head at the mention of energy products. Make Your Own Energy Gels Cheaply & Easily - The SLO Cyclist. May 14, 2013 by The SLO Cyclist Make your own energy gels!
Gels are one of the quickest ways to explosive energy, and faster race times. But they often also taste just plain awful, and shelling out about a buck per packet can quickly get expensive if you’re doing any true high volume/intensity training. So, what’s the solution? Make your own to taste! 2 tablespoons Honey1 tablespoons Brown Rice Syrup1 Tablespoon Blackstrap Molasses -Makes approximately one 5 oz serving. The great thing about this recipe–it’s simple, and still extremely effective. Note: The brown rice syrup adds more thickness to the recipe–probably closer to a Cliff Shot. 8 tbsp of Honey1 tsp MolassesA pinch of salt. Make Your Own Homemade Energy Gel. Homebrew Power Goop 7 and 1/3 tablespoons of honey 3/4 teaspoons of blackstrap molasses 1/10 teaspoons (just shy of 1/8 tsp) of table salt Be sure to mix everything together well.
It should make enough to fill a five-serving GU flask. This recipe works nicely. What does 20 grams of protein look like? Girls asking me questions about weight loss on tumblr often fail to eat adequate amounts of protein.
Protein is vital when your calories are restricted. Protein protects you from losing muscle and makes you feel fuller. Protein is not only important for muscle growth and maintenance, but it is the primary building block for the health and strength of your hair, skin and nails. How much protein do you need? The official daily intake recommendation for an adult woman is 1 gram per kilogram (about 0.4 grams per pound of body weight).
Start Cycling To Become A Better Runner. Add bike intervals to your run training to increase strength and endurance.
A bicycle can be among a runner’s most valuable tools for training the body to shift into higher gear, develop quicker turnover, create more power and reach peak racing shape. Petra Kilian-Gehring, coach and co-owner of Speed Cycling in Madison, Wis., says the biggest benefit runners can get from road biking is the ability to do more work with less stress on the body.
Specifically, that means increased cardiovascular fitness that is directly applicable to running, but with less recovery time as a result of the decreased impact. Getting Into It Begin by replacing one or two of your weekly easy runs with a 60- to 90-minute bike session. RELATED: Run To Improve Your Cycling For example, if you’re due for a 10 x 400m workout on the track, complete fast bursts of speed on the bike that equal the amount of time it takes you to run a 400. Give Me 15 (Minutes) If you want to become a better runner, you need to run.
As a coach I'm always trying to tailor running workouts for an athlete's goal races, helping them gain fitness week by week, month by month. But I'm also a coach who assigns a significant amount of non-running work to athletes because I firmly believe that athletes who do the right ancillary exercises and routines can run more miles and run more high-quality sessions in a week, month and year. And isn't that what you want to be able to do: run more, run at a higher intensity or both? Consider: The vast majority of runners don't deal with problems relating to their heart and lungs. Instead, one main limiting factor in most runners' performance is their body's resiliency, or how hard and how much they can train before getting injured.
You can go a long way toward meeting the goal of reducing injury by doing some simple exercises before and after you run. Rapid Muscle Response Workout. Hip Extension Exercises for Runners. The Myrtl Routine. How and Why You Should Strengthen Your Hip Abductors. Source: Wikimedia Commons In the article “Proper Running Form: Does Gravity Help You Run Faster?”
, we considered the importance of hip extension in running and noted that in cases of runners with restricted mobility in the front of the hips (e.g. tight Quads and/or Psoas), we often see a forward drop of the pelvis, highlighted by an increase in the curve of the lower back. In other words, the body succeeds in traveling over the supporting leg, but without making optimum use of the powerful Gluteus maximus (the main muscle of the buttock). As a result, stride length becomes compromised, propulsion is reduced, overall effectiveness of the running gait cycle is inhibited and risk of injury potentially raised. Hip strengthening exercises.
Runners who are looking for the cause of their foot, ankle, or knee pain may need to look higher.
Monday Minute: Slideboard Leg Curl. In this video Tim Crowley and friends show us the slideboard leg curl, an excellent exercise for endurance athletes that stabilizes the hips, activates the glutes and engages the hamstrings. Monday Minute: The Bird DogThis exercise helps stabilize the hip and lower back muscles to help reduce the risk of injury. Monday Minute: Single-Leg Dead Lift. In this video, Tim Crowley and friends show us the single-leg dead lift, an essential injury-prevention exercise for runners that strengthens the hips, engages the hamstrings and gets the glutes firing.
Monday Minute: The Bird DogThis exercise helps stabilize the hip and lower back muscles to help reduce the risk of injury. Monday Minute: Side Bridge RunnerTim Crowley and friends demonstrate the side bridge runner, an exercise specific to runners that engages the glute medius and promotes both Monday Minute: Oblique CrunchThis exercise is great for improving rotary stability and lessening the likelihood of injury. Core Training. The Best Core Exercises and Core Workouts. Updated February 05, 2015. Written or reviewed by a board-certified physician.
See About.com's Medical Review Board. Core training. Jeff Bayer Page 1 of 2 A strong core is essential to correctly perform strength training exercises, to lift a maximum amount of weight and to reduce your risk of injuries. 5 Core Workouts for Stronger Running. Four Core Strengthening Exercises to Improve your Running. How to Prevent Common Running Injuries. It's an all too common scenario: Runner begins training program.