The Benefits Of Core Training For RunnersOne of the best ways to improve your running without running more is improving your core power and strength. The core—as the name implies—is the baseline of human performance.What Is The Core?The core muscles are the epicenter of the body. They connect the pelvis, spine and trunk to each other and to the rest of your body, including your shoulders blades, hips and legs.They are at the center of everything—the the basis for all of your movement, whether you are an elite runner or an Olympic power lifter.It’s More Than AbsFirst of all, you need to understand that your “core” isn’t just your abs. it’s more than that. Having a solid core is more than just having strong abdominal muscles. The core extends to the lower back, gluteal muscles, and other areas.The core involves five main areas.The rectus abdominus—what we usually refer to the six-pack muscle. The oblique—or what’s known as the side abs. The erector spinae—aka the lower back muscles. The transversus muscles or deep abs, and The gluteal muscles—the butt muscles.
As a runner, chances you already know what you should eat and when you should eat it.But that’s easier said than done—the real trick is really about turning the theory into practice.Nonetheless, fret no more.Today I’m gonna share with you some of my best diet advice. This, hopefully, will...
As runners, we all know that food is energy—and when we nourish our bodies with the best food that nature has to offer, the better the performance our bodies give us. That’s simple.That’s why, as runners, we have to put extra thoughts into everything we put into our stomach....
When I began running, I didn’t have much stamina to show for.In fact, I gave up on running—for numerous times—because within a mile or less, my legs were on fire and I was about to drop dead from breathing so hard and fast.But all changed when I started to consciously work on increasing my running stamina. That’s when the magic started to happen and my running changed for good—figuratively and literally.So today, I’m going to share with you some of the tactics you can use to increase your running stamina and endurance—regardless of your current fitness level. The running strategies you are going to read can benefits runners of all levels and training backgrounds.But first things first.Let’s delve into what stamina actually means so we can make sure that we are on the right page (and the same book).Different Stamina meaningsRunners are not created equal. Everyone is different. That’s why stamina means different things to different runners.The beginner runner (1) may want to run three to five miles without stopping and with much ease, then build on that. The main focus is building a basic cardio base.
In an overtrained state, runners experience a plethora of negative symptoms ranging from chronic fatigue and insomnia, to decreased motivation and high susceptibility to injuries and sickness.According to research, more than 60 percent of runners will experience “serious” overtraining at least once in their running career. That can be a real discouraging statistic—especially if you are serious about reaching your running goals.Just don’t freak out yet. If you only run three, or even four, times per week at an easy pace, chances are you aren’t at a risk of overtraining. However, if you are like me, you run a lot and hit the gym regularly, then it’s probably time to assess your current training program.In either case, you need to keep your eyes open, and be willing to the make the right readjustment.It’s not a clear-n-cut scienceJust keep in mind that none of these symptoms should be taken as a clear and cut indication of the condition on their own. Nonetheless, if you find that you are experiencing four to six of these signs, chances are high that you are overrunning yourself and might need to step back.Here are the top 9 signs of runners overtraining syndrome:
Like any other training program, starting and sticking to a regular running routine can run into many obstacles and problems. After all, there are plenty of potential obstacles—injury, boredom, side stitches, breathlessness, fatigue , lack of time and motivation and so on. Nevertheless, you shouldn’t let these obstacles stop you from you doing your roadwork. Therefore, here are some practical strategies for overcoming common obstacles to running.
I’m writing these words with a recovering sprained ankle.Last week, I went for my usual hill run. And on the way down, I stepped on a rock and badly sprained my ankle.As you can see, I’m not the world expert on preventing not treating sprained ankles. In fact, I’m not the world’s expert on anything. But my last painful experience forced me to take a week off of training and do some research on the subject.Now here I’m sharing with you what I learned about the subject (and my painful experience). Here is the complete runners' guide for treating and preventing ankle sprains.
Many factors can weigh in and have an impact on your running performance. Recovery, diet, injury, motivation, fitness level and so on. But you should know that how you breathe when running has also a major impact on your performance. There is a lot to write about breathing as it relates to running, but these points I’m sharing with you are going to have the most impact on your rueysns (and overall fitness and health levels).Without further ado, here are 4 keys to proper running breathing, along with the strategies you need to run your best.In fact, proper breathing can sometimes make the difference between a good run, and a disastrous run. And you if have been running for sometime, then you know that to be a true statement.
Most people take up running for mainly one reason: to lose weight.Heck, that’s what got me into it in the first place. Years ago, I was fat and out-of-shape, but after taking up running everything changed for the better.Just don’t get me wrong. Running does shed mad calories, but it’s not a guaranteed recipe of success. In fact, some runners still struggle their weight or hit weight loss wall, and unwanted weight gain can happen despite regular training. That’s a fact.Nevertheless, don’t throw your running shoes away yet. Today you are going to learn how to reach success with your weight loss running routine.Therefore, here are 9 rules for maximum weight loss for runners.
The Two Keys To Weight Loss RunningGet this: To lose weight effectively with running, you (1) need to follow a sound and healthy diet (not the subject of this post) and (2) follow a running routine that’s specifically tailored to help you burn the maximum amount of calories in the shortest time possible (the subject of this post).Therefore, if you are looking to burn off some serious calories on your next run, here are the run workouts you should do.