The history of the sports is filled with heroes who have shown great sportsmanship worldwide. From baseball to boxing, black people have always dominated the sports in international events. Following is a list of the top 10 black athletes who have shown why they are best in their profession.

1.      Muhammad Ali

Muhammad Ali is known as the greatest boxer of all time. He was the first black fighter who lifted the title of world heavyweight champion in three different competitions. He also was able to defend his title 19 times. Apart from mastering his boxing skills, he always showed good sportsmanship in the ring. Therefore, whenever someone writes names of the top 10 black athletes of all time, he/she will defiantly consider Muhammad Ali the priority.

2.      Michael Jordan

Another most successful black athlete in history is Michael Jordan. He is also regarded as one of the most successful National Basketball Association players. Talking about his achievements, he won 6 titles while representing the Chicago Bulls. His total wealth is more than $1.8 billion, and he also received the prestigious award of the presidential medal of freedom.

3.      Serena Williams

Serena Williams will always be regarded as one of the most iconic tennis players in history. In her achievements, she has won 23 doubles and 73 singles titles. She has also won gold medals for her country, including 3 in womens doubles and one in womens singles. She has also conquered the Australian Open seven times. Apart from all these achievements, Serena Williams has also been twenty-three times Grand Slam champion. Her journey to conquer the court is still on its way as she has not hinted anything towards retirement yet.

4.      Usain Bolt

Usain Bolt is a Jamaican athlete who has won the gold medal for his country multiple times in the Olympics. Being a black athlete, some of his life incidents are about racism problem. However, he never cared about this issue and continued to make his nation proud. With eight gold medals to his name, Jamaican Usain Bolt is the most successful sprinter in the world so far. He is also the first man ever who won both the 100- and 200-meter races. He still holds the records for fastest 100, 150, 200, and 300 meters.

5.      Simone Biles

Simone Biles is an American gymnast who has won 7 Olympic medals for her nation, including one silver and one bronze medal in the Tokyo Olympics 2020. Born in Texas, Simones interest developed in gymnastics when she was only six years old. Ever since then, she is improving her gymnast skills in every single competition. Apart from the Olympics, she has won 25 medals in the world championships.

6.      Venus Williams

Venus Williams is an American tennis player like her sister Serena Williams. Both William sisters have been known as one of the best female tennis stars, and both have beaten their opponents in the womens doubles on many occasions. She has won four gold medals and one silver medal in the Olympics. Her gold medal career started in the Olympic Games in Sydney when she won a gold model individually as well as with her sister in womens double.

7.      Jackie Robinson

Jackie Robinson was the first athlete who broke the racism barrier and played the Baseball League with the Brooklyn Dodgers. The whole world admired his extraordinary baseball skills. Robinson joined the baseball league after he was discharged from the army in 1944. Under the services of Robinson, the Dodgers were able to collect six pennants. At the time of retirement, he had a record batting average of .313 and 1563 hits. In 1962, he was also elected to the baseball Hall of Fame.

8.      LeBron James

LeBron James is known for his exceptional athletic skills. He started his career in elementary school when he was named Ohios Mr. Basketball. In the last ten years of the NBA, no one has scored more points than LeBron James. Further, he has won four championships, and he has also been the MVP of the National Basketball Association four times. LeBron is also among the players with the longest wingspan in NBA.

9.      Kobe Bryant

Kobe Bryant was one of the most impressive athletes in the history of basketball. He spent his 20 years career with the Los Angeles Lakers in the National Basketball Association. He was one of the only few people who were selected in the sports right after high school. In his 20 years career, he won five championships as well as became the MVP of the NBA in 2008. He took his retirement in 2014 after surpassing Michael Jordan in terms of all-time highest NBA scorer.

10. Kareem Abdul-Jabbar

Kareem Abdul Jabbar is another legendary basketball player who led his team Bruins to three national titles. His dominance in the NBP was also worth seeing as he first led the Milwaukee Buck to the championship and then assisted Los Angeles in winning tournaments. He ended his career with six MVP and six NBA trophies. At the time of retirement, he was the all-time highest scorer in the same league.

The sports persons mentioned above are great examples of why hard work is the key to success. Of course, most of them struggle at the start of their work, but they were named iconic players due to their consistency and hard work. Although black athletes have been actively participating in all the sports, their major services can be seen in football and baseball. Similarly, in Sprinting, Usain Bolt will always be remembered for his services to his nation.

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Are you looking for ways to improve your academic prowess and cognitive performance? With the help of a balanced lifestyle, you can increase your academic achievement. Our lives have changed due to the global pandemic and going back to schools and colleges is a big change nowadays.

From staying at home all day long to going to school in classrooms or attending online classes is a change that will lead to a change in physical activity habits as well. Primarily, your habits will go out of the door, be it better eating, sleeping, exercising, etc.

However, this doesn’t have to be the case. Improved eating and a healthy lifestyle will not only make you feel good but will also help you and benefit you in your higher academic education. There are also services that can be of help, such as UK Assignment Geek, among others.

Maintaining an improved lifestyle means that your marks in tests, quizzes, assignments, etc. will get better and will have an overall positive impact on your lifestyle and living. Following things positively influence your ability to learn as well as retain information.

• Exercise
• Sleep
• Nutrition

Exercise

Looking for a great way to increase your cognitive function? Keep a balance between physical activity and academic abilities. As a university student, you must stay fit and healthy as you have loads of work to do.

Not all of us love PE classes but scientific mental health research backs the claims that exercise is good for cognitive processes, concentration and attention. Lack of activity causes weight gain as well which is linked to medical issues such as heart disease, diabetes, etc.

Make sure that the timetable and curriculum have physical activities and events in them that can be enjoyed by everyone. From supporting and developing brain function to improving memory retention, exercise has various benefits.

We all know how hard it is to eat good while on campus, what with all the late-night food cravings and cheesy pizzas to appease them. Being physically active strengthens the core. It will help you burn up all those extra calories, and you will be able to eat anything you want without having to worry about gaining weight.

What better way to keep yourself fit, right? Running is an important multi-purpose physical activity that helps you stay positive. Fit children and adolescents are the future of tomorrow. Lets take a look at the few reasons why you should start to exercise in college every day!

1.    Releases frustration

As students, we are always burdened with loads of homework, assignments, tasks, projects, etc. We can’t stay calm and relaxed with all thats going on. Fortunately, if you start running daily, all that pent up tension and frustration will have an outlet, and your cognitive performance activity will improve.

2.    Helps you socialize

Running is not only one of the best workouts, but it is also a nice way to make new friends as well. You are bound to find some new friends. You can lean on them to provide you with the encouragement to keep participating in sports.

They will keep reminding us why exercise is important for our brain development and keep us going.

3.    Boosts your physical performance

Why should you run every day? Because this activity will boost your academic results and performance. We spend most of our days in lecture halls with teachers or our dorm rooms. We don’t get to spend enough time outdoors.

“A run for 20 minutes will not only help you relax but will also boost your performance and upscale your mood. The increased power will help you have a clear, academic mind and focus while you are reading as well”, says Elijah Schmutz, a writer at papersowl.com that specializes in public health. Measure the time you spend running. It will help you stay in good shape.

4.    Quality Alone Time

In the world of today, it is hard to find some good old quality time with yourself. With all the academic commotion in the dorms and on campus, a run at night will help you clear your mind and your thoughts aligned.

The activity will help you reconnect with yourself, and you will find that you are full of positivity and the cloud of negativity is long gone.

You will get an opportunity to meditate and get rid of anxiety and depressive thoughts. Moreover, you will be able to enjoy the outdoor breeze and fresh air.

Physically running helps your body produce serotonin, the hormones that induce a feeling of bliss in your system. Along with serotonin in the brain, dopamine and norepinephrine are also released which helps with memory retention and attention issues.

Sounds amazing, right?

Sleep

With gaming, smartphones, social media, and whatnot, we don’t get enough sleep these days. Lack of sleep negatively affects your performance and the ability to focus on the task and represses recall skills as well.

Moreover, it instigates depression and increases your stress levels, and you display aggressive classroom behavior. We know that a late-night study session before your exam sounds good and you want to stay up late to finish that assignment.

However, we recommend that you sleep to support your cognitive performance activity.

Nutrition

A balanced diet is good for everyone, but especially for students since fast foods and processed foods are readily available in the school canteens and cafeterias. You have to ensure that kids learn the importance of good eating.

We all know it is very easy to sit in front of the computer and eat several bags of chips at once. However, that is unhealthy. If you eat improved food, it increases the blood flow to your brain and keeps the brain sharp.

Eating small, improved meals at regular intervals will keep the mind fresh and blood glucose levels normal. There are so many difficulties and challenges, and to successfully navigate through them, you need to exercise.

Better Lifestyle for Improved Grades – Final Word

We live in a busy world today where it is very easy to neglect our health and make bad lifestyle choices. When you are responsible for learning, you have to balance physical and academic activities.

Choose a physical activity for physical fitness that will keep both your brain and body sharp and fresh! An increase in physical activity is one of the components of improved academic performance. Moreover, it improves your performance and also helps keep a positive relationship with your body.

Time spent training your abilities is time well spent. Here is to a healthier life!

Weight gain remains one of the biggest health concerns in the world. Statistics show that obesity alone led to the deaths of some 4.7 million people in the world in 2017. Unfortunately, more and more people are becoming obese, thanks to the lockdowns that are being informed by the COVID-19 pandemic. Many people are gaining weight as a result of staying at home due to corona.

The good news is that overweightness or obesity are both very easy to get rid of with a running or jogging routine. Notably, running or jogging can only be as effective as how properly it’s done. There’s no getting away from the fact that many people make mistakes that can simply be detrimental when it comes to running as a way to lose weight. Those mistakes are as follows:

1. Wearing Improper Clothes

You see, I come from a highland region where it gets so cold both in the early morning and late evening hours. A lot of times, I see people jogging while dressed up in heavy jackets and beanies. Even though they do so to avoid feeling cold, it’s not recommended.

Heavy jackets and other items designed for cold can wear you down and also make you feel uncomfortable due to high temperatures. All that can cause you to tire faster and end your jogging session earlier than you should. Consequently, you’ll end up burning fewer calories than you should for the day. To avoid that, just put on your running clothes and forget about the cold. After all, your body will heat up once you get moving such that you won’t feel cold.

2. Eating Unhealthy

Some people combine dieting with running in the hope that these efforts will help them shed excess pounds fast. Other people forget about paying attention to what they eat. They think that running alone is enough to bring their weight back to a recommended one.

But the reality is that both case scenarios amount to unhealthy eating. Dieting restricts you to particular kinds or small amounts of food. Because of that, it may cause you to miss out on certain nutrients crucial for your body as far as jogging goes. For example, dieting limits your calorie intake. Yet jogging requires more calories due to the extra energy your body needs. By restricting your calorie intake through dieting, you deprive your body of the sufficient amount of energy it needs for running.

At the same time, eating anyhow can jeopardize your running efforts. Consuming foods high in fats when you are running to burn the same fats can be counterproductive.

Additional Resource – Your guide to weighted vests for running.

That means you need to strike the right balance between what you consume highly, what you eat moderately, and what you avoid altogether. Talking to a fitness expert is the best way to do so.

Fresh n’ Lean and BistroMD are some of the best sources of organic meals that can help promote your running efforts. The former and the latter offer meal kits designed for active people or people who want to lose weight, respectively. I found a good comparison article that nicely compares and contrasts the two amongst other meal kit providers. Read the post to find out which company between Fresh n’ Lean and BistroMD best suits your needs. Also, see what the author had to say about other top meal kit delivery services out there. These include Green Chef, Sun Basket, Purple Carrot, Blue Apron, and Veestro. The rest are Splendid Spoon, Factor, and Daily Harvest.

Additional resource – Here’s how to lose body fat.

3. Drinking Water While Running

Running can lead to dehydration, causing you to feel thirsty such that you want to drink water. However, it’s not a good idea to hydrate while running. Otherwise, doing so may lead to a problem known as “gastrointestinal distress,” which can be characterized by abdominal pain, cramping, among other symptoms. These symptoms can cause significant discomfort, causing you to end your running session prematurely even before you burn enough calories or fat. By making this mistake repeatedly, your running routine will consequently become counterproductive.

To avoid feeling thirsty and needing to drink water while running, hydrate your body at least 15 minutes before the run. Learn how to control your thirst so that you can avoid drinking water while running for the best results. After all, you only need 40-50 minutes for a jogging session.

4. Running While Singing Or Talking

Did you know that running or jogging can be quite painful, especially when you are not used to it? Yes, the temporary burning sensation in the lungs and the windpipe that comes with this activity can cause pain and discomfort. But there’s a way in which you can minimize this unpleasant sensation—taking controlled breaths. By taking longer, more relaxed breaths, you’ll be able to run longer without feeling so much of this painful sensation. Avoiding singing or talking while running is an incredible way to control your breath.

Additional Resource – Here’s how to much to run to lose weight

5. Running Improperly

Many people don’t know how to run without getting tired quickly. But it’s simple, and the secret lies in how your foot lands on the ground. Your forefoot should touch the ground first followed by your midfoot and then hindfoot. Landing your entire foot at the same time or even hindfoot fast on the ground will cause you to get tired quickly. You can try this practical tip to see for yourself.

Additional resource – Here’s how to lose 100 pounds.

Final Thoughts

Weight gain is a serious health concern that can lead someone to an early grave. That’s because it comes with many life-threatening conditions including stroke and heart attack. Yet many people are becoming overweight, thanks to this pandemic and individual lifestyle choices. For those who want to go back to a healthy weight, running is one of the most effective ways to do it. Just make sure to avoid the above mistakes when you decide to run to lose weight. Wear proper running clothes, eat healthily, avoid drinking water, talking, or singing while running, and know how to land your foot on the surface.

**This is a Sponsored Guest Post by my friend Alina Boskar **

Studies have shown that most students tend to be more active and do exercise more in high school but once they transition to higher education, they develop sedentary habits. This is due to a large number of assignments. And often students simply do not have enough time to combine self-development, sports and study, although not everyone suffers from such problems, some students actively use thesis helper online, thereby simplifying their study period.

Unfortunately, such statistics are widespread, while many freshmen are deluded that it is possible to successfully combine study, sports, household chores and often also work. So it is not uncommon for students to start looking for dissertations and term papers for sale due to an acute lack of time and unexpectedly difficult tasks. However paradoxical it may seem, allowing at least the necessary minimum time for physical exercises, you will notice that you begin to get more done and remember things better, thereby more than offsetting the time spent.

Many studies have been done on the effect of physical exercise on the brain and most of them have concluded that being physically active helps improve brain performance. Specifically, running has several health benefits to a student and if they make it a habit to run daily, their performance in college will also improve.

Student’s mental health improves

Running helps improve brain health and expel tension and stress that can affect the brain’s functionality. All of this works due to the increased release of norepinephrine that assists the brain to respond more positively to stress. 

The brain processes everything an individual sees, hears, perceives, or feels. The rate at which the brain processes and interprets these circumstances is highly dependent on its health status. If the brain is stressed, tired, or with less oxygen circulation, it will not function effectively. 

When a student creates time to run at least thirty minutes daily, their mind stays calmer and relaxed. All these processes combined help increase brain activity and the rate of processing information. The brain stays healthier and due to the right information processing, the student will perform better academically. 

Physical activity is directly related to academic performance because of the enormous health benefits a student gets. Students should therefore make it a habit to exercise daily, have a study routine and eat healthily. Unhealthy eating will affect positive outcomes from a student’s exercise habits and as described in students essays on eating disorders, it may lead to many health complications like obesity and heart diseases. If students want to avoid negative education effects and perform well, they should combine healthy eating with exercise.

The student’s physical body stays healthy

Sedentary habits can adversely affect the nature and health status of the body. When the body is not healthy, a lot of negative feelings will accompany the student. They might excessively gain weight, feel fatigued all the time, become lazy and spend more time in bed. Eventually, their academic performance will be negative because they will spend less time studying, fail to attend lessons, or do assignments. 

Running is a physical exercise that works wonders in the body. The student will burn more fat and keep their weight in check. They will build their muscles, become stronger and physically active. Due to activity, the student will spend more time studying, stay refreshed and enjoy going for lessons. Their performance in college will improve. 

Students stay organized

Getting time to go out and run requires a student who is organized. Mostly, their running time will be early in the morning before breakfast, morning study, or lessons. To achieve this goal, a student will have to plan and create schedules on when to go for exercise, study, attend lessons, and do other activities.

The student will learn to plan their time and create time when they have extra activities to do in college. Because their mental health, physical and cardio health will keep improving, they will stay active and achieve more. The student will stay organized and the fruits they will reap are the best grades in college. And if they still face difficulty in managing their work assignments, they can use health essay examples on Samplius for reference. A large database of free samples is the best thing they can use to champ their studies.

Students boost their performance in learning 

Studies have shown that at least 50% of students do not engage in any exercise. Most of them think they cannot make it to run daily while others try once and abandon the habit because they felt tired, they are not used to or get challenges.

For the student who manages to continue with the habit, they soon realize it’s possible to achieve anyth ing when they make it a habit. Running also helps the brain perform better due to more oxygen supply and the physical body stays healthy.

Their body will stay relaxed, active and they will remain eager to do and achieve more in college. All these positive habits and outcomes help students to learn to study consistently and boost their performance in learning.

Conclusion 

Running has many benefits to a student in terms of social life and grades. Running in a group creates a way for lasting friendships with people who can support each other during study. Running helps promote life skills like being organized, respectful and disciplined. Their body and brain get higher oxygen flow which helps increase focus, memory, and concentration and keeps the brain part responsible for learning activities. Students’ self-esteem and cognitive ability improve and their performance in college improves.

Author’s Bio:

Alina Boskar works for a local newspaper where she writes current news articles, editorial and career and jobs related articles. Besides that, she works as a freelancer and helps students write their assignments, especially essays and thesis. Her free time is spent sketching cartoons, taking Zumba classes and reading history books.

** This is A Sponsored Post**

**This is A guest Post by my friend Alina Boska ***

To achieve holistic development, young athletes combine sports and higher education. In order to pursue a top-quality degree, many of them decide to study and train in the United States. Some runners believe that American universities can empower them for their future role in society at the end of their competitive period in sports. What’s more, the US institutions often offer flexible academic programmes and financial support to athletes. Typically, these perks are defined in individually negotiated agreements. Hence, student-athletes from all over the world get great opportunities for pursuing a successful dual career.

However, international students face some challenges trying to combine sports and education in the United States. Read about them below!

Cultural shock

No matter where you come from, you will be immersed in a different culture after your arrival in the United States. For sure, some people’s habits and customs will not be the same as in your home country. Besides, they may even seem weird or unacceptable to you. Chances are, you will experience intense negative feelings because of that. Psychologists say that most students from abroad struggle with homesickness and irritability.

To reduce your immigrant stress, you should first be aware of the main cultural differences. For example, you should learn about teacher-student relationships before coming to the United States. Note that they are rather informal there compared to the Asian and European education systems. It’s also important to start making new friends as soon as possible. Be open to your fellow international students to build a support network and find a safe place to share your experience in the United States.

Academic workload

It can be extremely difficult to focus on your school work when you have regular training sessions. As a runner, you must practice really a lot to achieve your sports goals, which interferes with the study process. Even the best colleges for students who want to start running professionally have very intense learning plans. The US professors always assign pretty much homework to give comprehensive knowledge to students. This a blessing and a curse for students at the same time. On the one hand, they get a great education and increase their chances to make a successful career. But on the other hand, the combination of learning and training exhausts them.

Many students think it’s impossible to find the solution to this problem. However, there is something to do about it. First of all, it would be great to talk to professors during their office hours. You can ask them for additional guidance and support. Also, you can turn to the services that help students with their homework. For example, if you were assigned a complicated term paper or an essay, you can check https://gradesfixer.com/free-essay-examples/immigration/ that contains hundreds of tips and assignment samples for students. This website also offers help of experienced writers that can complete your home task within the deadline you set for them.

Financial difficulties

As you might know, college tuition fees in the United States are quite high. Studying at private school usually costs “an arm and a leg” even for athletes who get a discount for their sports achievements. According to the statistics presented by CollegeData.com, an average budget for a private college is approximately $47,800 per year. This doesn’t include the cost of health insurance, which is quite expensive for students from abroad. Also note that as a runner, you are at risk of frequent injuries, so you might need medical help from time to time. Hence, before you arrive in the United States, you should thoroughly count your future expenses.

To ease your financial difficulties, you could check scholarships available for athlete students in the United States. Athletes may also benefit from grants and generous student loans. There are plenty of options for talented students, so you will probably find something that fits your needs. You can turn to your university’s financial aid office and ask for help with the application process. This way, you are more likely to get money for covering your education and living costs.

Final thoughts

Being an athlete and a student at the same time is not easy. Both roles impose a lot of challenges for young people. Especially, if you come to study in the US from abroad, many additional difficulties are inevitable. They include cultural shock, money issues, and heavy workload. However, there are some effective solutions for each of them. Hopefully, this article provided you with valuable ideas on how to make your student life easier.

Author’s BIO

Alina Boskar works as an academic writer at one of the leading assignment services in the United States. She helps students complete their assignments and achieve success at college. As a big fan of sports, Alina spends most of her free time doing exercise in the fresh air. She believes that it is beneficial for both body and brain.

Looking for a complete guide to advanced running metrics? Then you’ve come to the right place.

Running watches—and other wearable tech—are packed with sensors and stats that help you keep track of vital physiological and performance metrics.

This, in turn, paves the way for efficient, pain-free, and optimal training.

But understanding as well using all that data to your benefit can be tricky.

Fret no more. Introducing…

9 Advanced Running Metrics You Need To Know About

In this article, I’ll dive into nine common advanced running metrics, unpack what they’re all about, as well as how to make the most out of each feature.

Sounds great?

Let’s get started.

Running Metric – 1. Training Load

If you’re logging the miles every day and your runs are getting progressively harder, your conditioning is going to improve. Slack off for longer than you should, and your performance will dip.

That’s the whole thing about fitness adaptation, after all.

But how do you know which is which?

Enter training load, which can help monitor the combined strain of all of your workouts.

Let me explain more.

While using the latest heart rate technology, this feature measures the stress on your aerobic system both during and after your runs to figure out the total toll on your body.

Based on this data, you’ll get a personalized recommendation on when to scale back or train a little bit more. This, as you can tell, helps you stay within the sweet spot throughout your training.

Running Metric – 2. Ground Contact Time

If you have a history of overuse injury and can’t tell why this feature might help.

As the name implies, ground contact time, or GCT, refers to the average amount of time each foot spends on the ground instead of flying through the air while logging the miles.

This is typically measured in milliseconds (MMS). Most research reports that elite runners have less than 200 mms of average GCT.

Since it’s a byproduct of running technique, ground contact time is a personal affair,  but most experts agree that the faster you run, the lower the GCT.

A longer ground contact time is generally correlated with an inefficient running economy. By lowering your ground contact time, you may improve your running efficiency and help prevent injury.

What’s more?

Ground contact time may reveal a runner’s leg symmetry as well as indicate strength imbalances and leg length differences. Ideally, you should have a symmetrical gait.

GCT is also closely related to cadence. As your cadence increases, you also bring down your ground contact time and should be running faster.

So how do you reduce ground contact time?

There are many things you can do, but most importantly, work on improving your cadence and taking quick and light steps. Think ninja steps. You should also work on shortening your stride length, which is the distance of your stride from one footfall to the next (more on this later).

What’s more?

Add a lower-body specific strength routine as well as some sprint training to your running plan.

Additional source – Here’s the full guide to average stride length.

Running Metric – 3. Vertical Oscillation

Vertical oscillation is the distance your upper body bounces up and down on each running step.

By the same token, this feature measures this displacement of your torso as you run to understand the impact of bounce on your performance.

It is usually measured in centimeters from a fixed point on your body with Standard measures are roughly 6 and 13 centimeters.

In general, you’ll want to keep the “bounce” at a minimum: the less vertical oscillation, the better. Too much bounce means that you’re wasting lots of energy—energy better used to propel you forward.

Let me explain.

When running, your ultimate purpose is to propel your body forward and keep moving in a horizontal direction. Not up. Gravity speed isn’t going to change anytime soon.

By lowering vertical oscillation, you reduce energy waste, gravitation friction and improve running economy.

Excessive vertical oscillation may also indicate that your form is breaking down. Thus, you can use this feature to monitor how your form deteriorates and how long it takes it to go south even if the goal pace is maintained.

How to lower it?

Start by shortening your stride length. Imagine balancing an object on top of your head. This should help.

You can also perform exercises such as squats and jumping movements that directly target the muscles of your glutes, hamstrings, and core—key running muscles.

Running Metric – 4. Vertical Ratio

Another very useful metric, vertical ratio (VR), describes your running efficiency by examining your forward propulsion.

More specifically, it measures your vertical oscillation (ground clearance or lift) divided by your stride length (distance traveled with each stride).

The lower the vertical ratio, the better your running economy. Your running efficiency is subpar when you’re spending more time airborne but aren’t covering a lot of ground.

On the other hand, by lowering the amount of time that your body travels vertically, you can improve your efficiency and speed down the road.

So how do you actually do that?

You can improve your VR by either (1) increasing your stride length. Instead of reaching over on each step to cover more ground, try applying more power off the ground.

Or (2) reducing your vertical oscillation by landing on your forefoot and adding a “bounce” to your strides.

Additional Resource – Here’s the full guide to running watches

Running Metric – 5. Heart Rate

Heart rate (HR) is, hands down, one of the best indicators of running effort. It’s also one of the best indicators of any activity

Let me explain why.

The heart, not the hips, after all, never lies.

As you increase your effort (pace, distance, or both), your heart is forced to pump more oxygen and nutrients to fuel your activity. This makes your heart rate go up.

Tracking your heartbeats per minute (BPM) will help tell you exactly how hard you’re pushing yourself.

Understanding how your cardiovascular system reacts to different workout intensities helps you train within the right pace/effort range.

Heart rate depends on various factors such as age, fitness level, temperature, etc.

Using HR efficiently starts with knowing what your maximum heart rate, or HR Max,  is.

This one refers to the highest number of times your heart beats in one minute while exercising at maximum capacity. It’s unique to every runner and depends on factors such as genes, age, etc.

Maximum heart rate can be measured using a number of methods. The most common and least reliable way to measure it is by subtracting your age from 220. The most accurate measurement takes place in a lab.

Heart rate is broken down into zones that correlate to workout intensity. As a rule, the higher the zone, the higher the intensity—and vice versa. As a runner, you’ll want to keep training within certain heart rate zones to make the most out of your workouts.

For example, an easy run should not extend beyond zone 3—or else that you’re pushing your body when you should be taking it easy.

Additional Resource – Does running make you old

Running Metric – 6. Running Power

Thanks to advances in fitness technology, running power has become a common feature in the running world—not just in cycling as it had been the case for the last few years.

So what is it all about?

Running power is the amount of work in a unit of time that you do against external resistance.

More specifically, this feature measures the force you’re exerting at any given moment and how fast—(rate of speed)—you’re doing it. The power unit is typically expressed in Watt (W); the higher the number, the more power you’re producing with each step.

In other words, it’s a metric of output you’re producing while running.

The main benefit of monitoring power output is to help you keep steady efforts on your runs. This helps improve your running form, practice better pacing, and achieve faster running times.

Additional resource – Your guide to heart rate variability

Running Metric – 7. Stride Length

As the name implies, stride length is essentially the distance you cover with each step while running. In other words, it’s the length and amplitude of your running stride.

Stride length varies widely depending on the runner’s physiology, strength, mobility, and fitness level. The important thing is to keep an optimum stride length without overstriding.

Just like other running metrics, stride length is related to your physiology—mainly, your leg length—but, as a general guideline, covering more distance on each stride can help you improve as a runner.

However, the key to keeping an optimum stride is to do it without overstriding. If you reach too much forward, you’ll be creating a braking action with each step. This may cause more harm than good.

The Practice

The best way to improve your stride length is to improve your cadence. Check out the next feature for more.

Additional guide – Age grading explained

Running Metric – 8. Cadence

Cadence is one of the most important stats for examining your running form efficiency.

Luckily, it’s also easy to improve once you’re aware of it.

So what is it all about?

Also known as stride rate, cadence is the number per minute (SPM) you take while running in a given period of time.

A typical cadence may range between 150 to 200 steps per minute, but most experts recommend the 170-180 SPM as the most efficient for optimum running.

The best way to determine your running cadence is to count the number of steps your right foot hits the ground in one minute of running, then multiply it by two.

Cadence could be the key for you to run faster and more efficiently.

If you want to become a faster runner, you can do either one of two ways: (1) by increasing your stride length so you cover more distance with each step or (2) by increasing your cadence so that you have a faster leg turnover.

Here’s the thing. When you choose a route (1), you’ll be prone to over stride, putting extra stress on your muscles and joints, which, in turn, increases your injury risk.

On the other hand, improving your cadence allows you to run much more efficiently by generating more force to drive you forward.

There are many ways to work on your cadence—one of the most efficient is to find a 170-180BPM playlist then try to synchronize your steps with the beat of the music. Using a metronome can also help.

Running Metric – 9. VO2 Max

Though it may sound complicated, VO2 max is simply a measure of the maximum volume of oxygen you consume per minute during intense training

By determining your VO2 max, you’ll be able to set better training goals, assess your progress, and determine the effectiveness of your training.

Just like HR max, the most reliable way to determine your VO2 max is conducted in a sports lab while using expensive gas exchange equipment.

However, some wearable technology can help you, at the very best, estimate your current VO2 Max by using intelligent algorithms and a heart rate monitor.

Any type of exercise helps your VO2 max, but research has found that going intense and short—as in doing high-intensity interval training—to be one of the most efficient ways to increase and/or maintain an optimal VO2 max. Learn more about VO2 max charts here.

Advanced Running Metrics  – In conclusion

From the looks of it, this may seem like a lot to keep track of, but, at the end of the day, when used together, the running metrics I shared today can help provide a detailed and precise picture of your overall progress and training effectiveness.

And the more you practice them, and you build the habit, the easier it will be to wrap your head around the different stats and features. Yes, it’s just a matter of practice. The important thing is to make the most out of the tech you have. Don’t let it abandon and waste your money.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep running strong.

David D.

The state of affairs, at the time of writing this, has triggered a surge in virtual races.

Now, these events are here to stay.

Though I don’t encourage anyone to go against the health guidelines set by the WHO, not being able to race sucks.

Well, maybe until things can return to the way they used before—not this “new normal” nonsense.

But how can you turn virtual racing into an enjoyable, successful experience?

This post has you covered.

In today’s article, I’ll share with you a few training guidelines to help prepare for your virtual race, improve and keep your motivation, and make sure you have fun.

More specifically, I’ll go over:

• What is a virtual race?
• How to track a virtual race
• How to find a virtual race
• How to prepare for the event
• How to run a virtual race
• The logistics of a virtual race
• And so much more.

Sounds exciting?

Let’s get started.

What is A Virtual Race

Virtual races consist of remotely held race events managed by a organization that gives the participants the flexibility of racing a certain distance at their own time and discretion.

In a virtual race, you sign up for the race and complete your given race distance.  You can run—or walk—from any location you choose. The event can take place  on the road, the treadmill, the trail, the beach, the track—you decide.

In other words, you choose your own race, course, pace, then time it yourself.

When you pay to enter a virtual race, you’re expected to meet your goals, let’s say run 5K, run for 40 hours nonstop, or run a marathon, then a medal or prize is shipped to you.

For more on the history and rise of virtual races, check the following resources:

• Perspectives on Using Online Platforms for Promoting Running and Walking Activities
• Competitive Racing in Virtual Cycling-Is It Possible, Realistic, and Fair?
• Virtual Races Keep Runners Going
• Exploring virtual race participants’ perceptions of event mobile apps and behavioral intention
• How do virtual runs work?
• What is a Virtual Race and Should You Run One?
• Virtual race transformation reverses racial in-group bias

Additional Reading – Here’s your guide to obstacle race course training.

Why Run A Virtual Race?

Pros of virtual running races include:

• Testing your fitness
• Staying motivated
• Focusing on something positive
• Training for a race
• Staying in shape
• Connecting with another runner through social media
• Breaking a new PR
• Pushing toward new distances
• And so much more.

Additional resource – Guide to pacing strategies for different races

How Do Virtual Races Work

Virtual aces work the same way as your standard, in-person race.

As a runner, you pick the distance and a suitable virtual event, sign up then pay the registration fee just like you normally would.

Next, train for the race. That’s all.

Following the race, the participants upload their finish times and are then mailed a finisher’s medal (or any other prize).

Keep in mind that some race organizers will require to show your stats using an app such as Garmin or Strava or even show pictures of your treadmill stats when running on a treadmill.

Additional resource – How to avoid slowing down during  a race

How To Find A Virtual Race

At the time of writing, the majority of popular races are being canceled, and some are offering virtual alternatives. Even major races such as the Boston Marathon and The New York City Marathon have switched to virtual events.

The pandemic doesn’t discriminate.

Try looking up for one in your area, and you’ll more than likely be inundated with options suitable for different distances, speeds, and experience levels.

You can also sift through running communities to find a virtual race that matches your needs.

FindARun.com is a fantastic place for a reliable virtual race directory where you can find races listed from all over the world.

You can also check the Virtual Runner UK, which has a nice directory of a virtual race—sorted by distance. You can also sign up using their own app.

Additional Resource – Guide To Running Race Distances

Choose The Right Distance

Virtual races, just like their in-person counterparts, cover all abilities. From 5K virtual runs to virtual marathons, the range of choices are is wide as ever.

So whether you just took up running or are aiming for a sub-3 hour marathon, you’ll definitely find what you’re looking for.

You can choose to loop around the streets in your neighborhood or hop on your home treadmill.

You can also run along a familiar trail.

What’s more?

Consider what a virtual race means for the distance of the race you’re planning. For example, a longer-distance event may require extra planning, especially when it comes to mid-race support.

Pick A Familiar Route

The biggest perk about virtual races is that you get to choose your own route—more importantly, your own starting line and time.

Thanks to virtual race, you can compete wherever and whatever time of the day suits your lifestyle—and usually on whatever day of the week.

No need to spend money and time trying to get to the race venue.

However, since you’ll more than likely run your virtual race alone, you’re better off choosing a familiar route.

In fact, I’d recommend that your plan your “racecourse around your neighborhood.

For longer races, plan the course around your home or a convenience store, which can function as an aid station and/or toilet stop. You’re, after all, your own race organizer.

Additional resource  – How to prepare for your best running race

Get The Distance Right

After getting the right distance, it’s time to get the distance right. Or else your race will be a failure.

Few things are as frustrating as plotting out a challenging course, reaching the finish line, and then realizing that you had the distance wrong the whole time.

To do it right, use Google Maps, or your run history, to track your planned racecourse as accurately as possible.

I’d also recommend using a GPS watch during your virtual race. Remember, nobody’s keeping track of your distance but you.

Here’s the full guide to measuring how far did you run.

Follow The Rules

If you’re looking to see your name on the leaderboard or aiming to win an age group size, you’ll want to abide by the race director rules.

For example, if the event requires the participants to upload their time online, remember to make GPS activity setting public.

Record your running time using a tracking device or a smartwatch, take a screenshot or picture of the tracking app or watch for proof of completion.

Strava, Garmin, Nike, Runstastic are all reliable and acceptable by most race organizers.

What’s more?

You should also monitor net elevation gains and loss—some virtual events put a cap on it.

Additional guide – Age grading explained

Pay Attention To Pace

Completing a virtual run is completely different from running a standard, in-person race.

Without the rhythm of the crow, you might feel tempted to start the race too fast (or too slow). This can ruin months of hard training and compromise your race results.

That’s why it’s key to have a proper pace strategy. As a rule, choose a challenging—but realistic—pace and try to keep it throughout your virtual run.

But first, begin by defining your race goals and determine what pace strategy you’re going to use.

Here’s how to prevent a DNF in a race

The Beginner’s Guide To Virtual Runs – The Conclusion

There you have it. if you’re looking to complete a virtual run race today’s post will get you started on the right foot. The rest is really up to you.

Please feel free to leave your comments and questions in the section below.

In the meantime than you for dropping by.

Keep Training Strong.

David D.

**This is a guest post by my friend Alina Boskar **

Students who participate in athletic competitions have to juggle between their training and academics while devoting enough time to both of them. In the end, nothing is more important than pulling yourself up to come out as a champ in the both the fields.

If you’re someone who’s also preparing for a running competition while preparing for examinations and writing papers, here are five important points that can help you do well in both areas.

Training

Your training will be controlled and directed by your coach. Following their instructions while also finding ways to improve yourself is what every athlete must aim for. Training for the event must be your priority and you must tailor all other activities around it.

Most often, students who participate in running competitions struggle to maintain a balance between their academics and training. It’s important to give due time to both, but you can always take help from experts to help with assignments pertaining to academic writing.

Professional writing sites help students to complete their essays on time. Their ‘Do my Homework’ page allows students to take help from writing experts and finish their assignments on time. As a student-athlete myself, I like to ask experts to do my homework and EssayOnTime helps me finish assignments on time while guaranteeing a good grade.

Stay hydrated and eat well

The last thing you want to do is forget about your health before the competition. Keep a bottle of water with you all the time and keep track of your water intake. Being dehydrated before the race can be detrimental in long races. Sprint runners should also drink water during the competition. Electrolytes are also great to keep your energy up during events.

As for meals, the time before the competition will require you to be most careful with your food intake. If you have more than one event, you must eat foods that will help in muscle and energy recovery. Avoid eating anything that would drop your energy levels, such as simple carbs or sugars.

Time management

Managing your time is also very important. As discussed earlier, for students, managing training and academics well requires a proper schedule. Scheduling your day will allow you to make a routine for each day, where each activity is given a specific period of time in your day based on its priority.

As a student, scheduling your day can enable you to fit your training, academics, and leisure activities within your day. Scheduling can also help in setting times for each meal so that you eat at the right time and keep your body healthy.

Keep a positive mindset

Your attitude towards the competition and the events is perhaps the most important to maintain. Naturally, the stress associated with such competitions is high, which makes it extremely important for you to distract yourself with activities that help you focus on the competition. Focus more on the start and your strategy rather than worrying about the end result. What matters is putting all your practice and effort to reap the most amount of benefit.

Moreover, instead of being overwhelmed by thoughts of failure, try to focus on the experience and all that you will learn during the event. Use your stress to your advantage by keeping yourself pumped and excited for the event.

Get enough rest

Training hard isn’t the only way to win competitions; resting is just as important. Athletes must give their bodies plenty of rest after practice. During sleep, the body is able to repair any damaged tissue, which is frequent when it comes to physical exercises. To avoid any soreness or long-term injury, it’s extremely important for you to sleep at least 6-8 hours every day.

If you struggle to get enough rest, look through your day and find out ways to make space for more resting time. Scheduling and routinizing your days is the best method to do this, as you would have a day that is planned and includes the required 6-8 hours of sleep. Following such a schedule would make it easier to fit activities that are necessary for your physical and mental well-being.

Conclusion

Make sure you clearly note down all that you have learned during the event. Whether you win or lose, there’s always something you can do better, so look for such pointers after your race. Maintain a positive attitude towards the competition from start to finish. As you participate in more competitions, you’ll find that keeping a positive mindset contributes a lot to one’s chances of success and growth.

Author’s Bio:

Alina Boskar works for an academic writing portal where she features as a top writer in essay and homework writing. Besides that, she also writes and does illustrations for a children’s storybook company. In her free time, Alina likes to read sci-fi novels, indulge in gaming and doing yoga.