January 2012
105 posts
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What causes shin splints?... How can you treat it?
As with all lower extremity injuries in runners, there is no one good answer. Excessive pronation (where the foot rolls toward the arch as the runner goes through the gait cycle) has been examined by many researchers. Although earlier studies showed significant correlation between pronation and MTSS, more recent articles have questioned that relationship. Foot orthotics coupled with ice have been...
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How To: Kettlebell Squat Thruster Tabata (with... →
Kettlebell Squat Thruster Exercise as seen in The Healthy Push workouts. The Kettlebell Squat
The Kettlebell Squat Thruster is a high intensity full body strength exercise with an emphasis on your shoulders, quads, glutes, hams, and core.
Clean a kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrists as you do so....
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Always Ready To Race
With the right training schedule, you can be race-fit throughout the year and enjoy racing more often. Training programs are often based on the premise of a base period, a pre-competitive period and a competitive peak period, when the athlete looks to race their absolute best within a specific date range. After the peak, the runner takes a rest period, then starts over with a long base phase to...
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10-Minute Plyometric Workout for Runners
You got home from work late. You were going to run for 45 minutes, but now you’ve only got 10 minutes before your best friend picks you up for dinner.
It’s 11:50 am. You’re in a hotel room. Checkout time is noon. It sure would be nice to have done some kind of workout before you head to the airport for a long flight home.
You’ve only got 10 minutes. What can you...
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Sport Snacks: Suggestions for Fueling Hungry...
“What should I eat before I exercise?”
That’s a key question—as well as what to eat during extended exercise—that runners commonly ask me, a sport nutritionist. While they know the words carbs, proteins and fats, they often don’t know how to translate those words into food choices. Hence, the goal of this article is to offer specific food suggestions to fit a variety of exercise situations....
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Building Endurance
Let us first start by the dictionary definition of the word ENDURANCE. By all accounts and measures, endurance is “power of enduring or bearing pain, hardships”. In addition, it is also defined as “the ability or strength to continue or last, esp. despite fatigue, stress, or other adverse conditions; stamina.”
I like the definition that endurance means the power of bearing pain, because as Jonel...
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Recovery strategies for runners
Optimise your recovery after a run
To ensure that runners absorb and maximise the benefits of races and hard training sessions, optimising recovery is important. The minute you finish a running session, your body starts to recover. What you do at this stage can make a huge difference to how quick this recovery is and how long you need to wait before you start run-training hard...
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Top Ten Characteristics of Good Running Form
Foot Strike Under Your Center of Gravity
Did you ever try to drive your car while pressing on both the gas and the brakes at the same time? Probably not. If you did you would be slowing yourself down and wasting a lot of energy. Running with your foot strike in front of your body is the same thing. When you plant your foot in front of your body you’re putting on the brakes with each step you...
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40 Random Facts about Running and Runners
Of the 8,000 dedicated runners surveyed in the 2007 National Runner Survey53% were male and 47% were female; 93% run at least 3 days per week, 64% at least 4 days per week, and 35% run 5 or more days per week; 35% have never completed a marathon, 64% have finished at least 1 or more, 33% have finished at least 4 or more, and 17% have finished 10 or more marathons; 94% are college educated.
At...
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Runner's Diet
The Pack Rules:Eating and Drinking
1. EAT BEFORE If you’re heading out for an hour or more, you need some fuel at least 30 minutes before you run. “I generally go with the three-to-one carbs-to-protein ratio,” says Anna Wood of New York City, who likes whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat...
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