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The Benefits of Running

Running is great for your heart! Running and even a slow pace has been shown to dramatically reduce the risk of cardiovascular disease. The health benefits or running are vast and extensively researched. Besides improvements in overall mental health, running is a great contributor to improving lung health as well as increased joint strength and stability. Running aids in boosting metabolism, weight control and raising your levels of good cholesterol.

A Running Plan for New Runner-

  1. Find Your Pace and Breath- Most new runners start off running too fast and aren’t able to maintain their pace. If you’re gasping for air, slow down. If you feel like you could have a full-on conversation with someone, try going faster. Your pace will depend on factors like genetics, how fit you are, and the distance you’re going, so find what works for you.
  2. Listen to music- picking songs that are synchronous with your running pace or desired pace have been shown to influence running performance! A good playlist that pumps you up will help to motivate you as you get into running and beyond.
  3. Run in a group- Running in a group leads to faster paces than running independently. Running with others also helps you stick to a running plan.
  4. Run outside- being outdoors can elevate your mood and the beautiful scenery beats a treadmill any day! Incorporate fresh air into your training regiment!

Improve Your Running Technique with the Following Tips!

  1. Lift Weights- Adding weightlifting into your running regimen can improve range of motion and correct muscle imbalances that can be created from poor running form.
  2. Focus on Posture- Keep your spine straight, your head upright, and your shoulders relaxed
  3. Warm Up and Stretch- Making sure your body is properly prepared for your workout and that you are taking care of it will help to prevent injuries and improve your form.

5 Ways to Get Rid of Shin Splints

Ryan Cross, Physiotherapist Pain related to “shin splints” is one of the most common ailments that athletes will complain about. Most runners have had a run-in with the dreaded shin splints at one time or another. Shin splints can be easily identified, but getting rid of the pain can be more difficult. The challenge

The Most Efficient Way to Run Faster

Evan Stevens, Sprint Coach Phosphocreatine is the most immediate source of energy we have access to run faster. It is separate from the glycolytic (anaerobic) and mitochondrial (aerobic) pathways and is a way to rapidly produce energy (ATP) at the onset of high intensity exercise. CP as an energy source has is finite and only

Upper Body Workouts For Distance Runners

When we run long distances it is crucial to focus on form, function, and balance. Running efficiency is effected by all of these, and it will subsequently impact performance if not properly addressed. By limiting twisting motions and arm flailing, we prevent unnecessary energy loss and perform better. The best way to ensure this is

Use the Hurdle Step to Test Your Running Mechanics

An easy way to test or observe your running mechanics is to use the Functional Movement Screen (FMS) Hurdle Step approach. As you will see in the video, this technique will enhance proper running mechanics, ensure great hip mobility, and allow you to run as efficiently as possible. Tight hips, tensor fasciae latae muscle, and

Study May Predict Runner’s Half-Marathon Performance

A Review by Alyssa Bialowas Participating in marathons and half-marathons has become a very popular means of exercise for elite and recreational runners alike. Level aside, endurance athletes search for predictive training equations for optimal performance. The aim of this study were to validate four predictive equations for half-marathon performance involving anthropometric, training, biomechanics

It’s Not Too Late To Become A Runner

Alyssa Bialowas Running has many benefits for your health, from helping you lose weight, to relieving stress and boosting your mood, and preventing diseases like cancer and heart disease. There are different types of running, and depending on your goals, you can train yourself to become whatever type of runner you aspire to

Running Cool Down Drills | FastTwitchGrandma Running Tips & Tricks

Post Workout Drills Post workout drills are an important tool to help improve performance. These drills are meant to reinforce neuromuscular connections, improve proprioception and body awareness, and improve running economy. The following drills are meant to be done after your workout and after you have done your cool down. The drills are meant

Core Workout For Runners | FastTwitchGrandma Sprinting Tips & Tricks

In the next sprinting video presented by Forever Fit Science - imagine a car with a faulty transmission? Can’t even! That’s basically the job of your core-the human body transmission. A great core provides stability in turn you’re able to run more efficiently and faster. 1. Single Leg Mountain Climbers (4 reps) > Double

Do You Need A Pacer?

Alyssa Bialowas Introduction Strong displays in endurance sport are as much about pacing as training. The ability to maintain a steady pace is key to endurance performance. There are many pacing tools that an endurance athlete uses in a race to steady their pace – whether that be using their watch for feedback or

The Case for CEE – Intervals Vs Endurance (Part 4)

Evan Stevens CEE has been getting a bad rap lately thanks to HIIT. Passé and the old way of doing things, it isn’t as well liked as the new, hip, HIIT protocols. However, CEE does have some things to offer on its own. For starters, it is much easier and more accessible to more people.

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