There are actually three types of fatty acids that are collectively referred to as omega-3’s: ALA (alpha-linolenic acid), EPA (eicosapentaenoic), and DHA (docosahexaenoic acid). Besides being hard to pronounce, they are extremely important to your health. Omega-3’s are “essential” fatty acids Read More…
Protein is the building block of life. It helps to build muscle and tendons, repair the muscles in need of it and regulate hormones. Meats, white fish, shellfish, eggs, beans and nuts are common examples of foods that contain significant amounts of protein.
It is probably a safe bet, to say Read More…
Everybody wants a flat stomach with a six pack, and can probably feel the six pack buried in there somewhere – but why won’t it show it’s face?? The answer is that it’s hidden beneath a layer of fat. To have a six pack you need to drastically reduce your fat intake so your abs have nowhere to hide!
Again, understanding what foods and drink are high in fat are the key. You might not eat chips and think you have cut it out, but have you?
Your body does need fat – just the Read More…
Carbohydrates provide our muscles with fuel and they are our most efficient way of receiving energy. They are mainly divided into two groups: simple carbohydrates, and complex carbohydrates.
Simple carbohydrates (including fruit and sweets, fizzy drinks and chocolates) are the most basic form of sugar and provide a quick, short energy burst that doesn’t last. They only add extra calories and not many nutrients.
Foods higher in carbohydrates include ones that provide dietary fibre and whole grains as well as those without added sugars. Natural food sources of carbohydrates include grains (rice, cereal); fruits (apples, oranges, bananas); starchy vegetables (peas, potatoes, corn); and dairy products (milk, cheese, yogurt). To understand the functioning and role of carbohydrates, it is very important to know its types.
The two vary nutritionally, and are broken down in different ways during digestion. Read More…
If you do your research, read 100 books, search 1000 websites, speak to 1,000,000 runners, the theme will be common:that running is a lonely sport, that its the most popular solo sports event since the dawn of time.
What a load of tripe. It is the biggest team event in the world. Where else do you see 55,000 people tie their laces and all run in the same direction with the same goal? Read More…
On Sunday, 14 members of Stoke F.I.T. and it’s 2 qualified running leaders took on the massive challenge, along with 943 other runners from all over the country of running a hard horrible wet cold muddy race called Hell in the middle.
Over the 7 days of the week before, emails went Read More…
On Tuesday, I was invited along to Staffordshire University to take part in some tests called V02 MAX tests. The test was part physiological, and part psychological – to see if our body’s physiology and mental ability to cope under the stress of high intensity running was helped out by listening to music. This week I did the test without music. Next week it will swap over!
The test involved me warming up on a treadmill, and then being linked up to heart rate monitors and oxygen supplies. I was then started off on the treadmill and the speed was increased by 1 kph every 30 seconds. Every time the speed was increased, I was asked to point to a number on a chart (a Borg scale) that was relevant to how I was feeling, with 1 being no exertion, and 20 being completely exhausted. Read More…
Running injury prevention is a very important topic, especially if you are training for longer distances like a half or full marathon. There is no one reason why runners get injured, but there is a pretty consistent interaction of factors that play a role in most runner injuries. Factors commonly recognized include muscle weakness, inadequate flexibility, training errors, poor or incorrect running shoes, and poor or abnormal biomechanics.
Knowing how to train properly and safely is crucial to staying injury-free. Here are some ways you can stay injury-free.
Do not race or do speedwork too often
Information courtesy of Cole’s therapy & injury clinic
Another factor that could have a significant impact on running injuries is road camber. No doubt you always run on the right side of the road facing traffic (unless you’re lucky enough to have a home in Spain!). That’s good for safety reasons. But it also gives you a functional leg-length Read More…