Category: RUNNING

  • Variety is the spice of running

    Use cross-training activities to supplement your running, improve your muscle balance, and keep you injury-free. Swimming, cycling, yoga, Pilates, elliptical training, and rowing will burn a lot of calories and improve your aerobic fitness, but be careful not to aggravate injury-prone areas. If you are injured, let pain be your guide on which activities are okay.

  • Less is more

    Researchers have found a correlation between injuries and frequent race efforts. This connection also extends to speedwork, since intervals also require a near-maximal effort. So if you train fast once or twice a week (more…)

  • Pregnancy and running

    Are you pregnant and a runner?
    If you were running before becoming pregnant, you don’t need to stop just because you’re expecting. A healthy, low-risk pregnancy enables you to continue your exercise routine without dramatic changes. Of course, if you were never a (more…)

  • Heart Rate Training Post 4

    Before going any further I advise before any physical exercise is carried out, a complete and thorough warm up activity must be done, and likewise, before any activity is ended, a complete cool down followed by stretches must be completed!!

    How does all of the above help? (more…)

  • Improve your running

    The way we exercise and work has changed in the last few generations. Our bodies were designed to be hunter/gatherers. Our very physical make-up enables us to hunt, escape,
    harvest and gather by performing an almost unlimited number of movements; walking,
    running, throwing, bending, twisting and turning. As the technological revolution has
    enveloped our lives, these tasks are (more…)

  • Heart Rate Training Post 3

    Before going any further I advise before any physical exercise is carried out, a complete and thorough warm up activity must be done, and likewise, before any activity is ended, a complete cool down followed by stretches must be completed!!

    I will talk about 4 main heart rate zones.  We calculate these zones as a percentage of our MHR. (more…)

  • Heart Rate Training Post 2

    Before going any further I advise before any physical exercise is carried out, a complete and thorough warm up activity must be done, and likewise, before any activity is ended, a complete cool down followed by stretches must be completed!!

    To be able to ‘train to our heart rate’ we first need to know the value of our (more…)

  • How to plan a long term speed improvement plan

    As with everything, the best results will come with gradual steady progress rather than jumping in at the deep end and going all out.
    Here is our advice on how to plan and execute a successful session.
    Like most goals and working towards them, it is best to start with the end result in mind, and plan back from that up until the present day.
    So, if for example, we were aiming to do (more…)

  • DOMS – Delayed Onset of Muscle Soreness

    Is aspirin useless when it comes to DOMS?
    All athletes are familiar with delayed-onset muscle soreness (DOMS). DOMS, which generally strikes 24 to 48 hours after a challenging workout, usually features (more…)

  • Heart Rate Training Post 1

    Before going any further I advise before any physical exercise is carried out, a complete and thorough warm up activity must be done, and likewise, before any activity is ended, a complete cool down followed by stretches must be completed!!

    Some runners train to run at a certain (more…)