1 to 10 of 363 blog posts

How to run downhill

By Alex Hutchinson on in Training
It’s hard on your legs, but there are strategies that help.

You’d think it would be easier to run down a mountain than to run up it. And sure, if you’re talking about gasping for air and feeling your heart pounding, that’s true. But as far as your legs are concerned, running downhill for a long period of time is one of ... 

5 training mistakes every runner makes

By Jenny Hadfield on in Training
Avoid these behaviours to run your best.

I’ve been coaching runners one-on-one, in groups and online for more than 23 years. I have guided thousands of new and seasoned runners through their training for 5Ks, ultramarathons, and everything in between. And I’ve seen these five issues come up over and over again, like a scene out of the ... 

5 stretches you should never do

By Markham Heid for Prevention on in Training
Keeping limber is vital to preventing injury, but make sure you do it right. Some stretches just aren’t worth it.

There’s a lot to like about stretching. Whether it’s for post-run recovery, a little morning yoga to wake you up or simple stretches to ease out back tension, it’s beneficial in countless ways. Research suggests stretching is a great way to maintain balance and freedom of movement, especially as you get ... 

How much do heavy shoes slow you down?

By Alex Hutchinson on in Training
A study finds that adding even a few ounces affects race times.

Heavy shoes slow you down by forcing you burn more energy at a given pace. But by how much, exactly? Studies dating back to the 1980s have shown that for every additional 100 grams (3.5 ounces) per shoe, you burn about 1 percent more energy. In theory, running speed and energy ... 

Live like an Olympian: Physiological profiling

By Sam Murphy on in Training
Ever wondered if you're really responding to those training sessions? There's a way to find out...

Physiological profiling What it measures: Physiological response to training Why have it? ‘Physiological testing provides a here-and-now picture of how an athlete’s body is responding to training, which is monitored over time,’ says Paul Hough, lead sport and exercise scientist at Sports Performance Services, St Mary’s University. ‘Quicker race times only tell ... 

Live like an Olympian: Heart-rate variability

By Sam Murphy on in Training
Your heart-rate says a lot about how ready you are to train.

Heart-rate variability What it measures: Readiness to train; signs of overtraining Why have it? Heart-rate variability (HRV) – the variation in the time interval between heartbeats – is increasingly being monitored in elite runners. ‘While genetic factors explain about 30 per cent of HRV, high variability has been shown to be associated ... 

Best fitness classes for runners: Spinning

By Georgia Scarr on in Training
Low impact with a powerful cardio kick, indoor cycling makes a perfect match for your training routine.

Cycling’s leg-focused cardio makes it the perfect form of cross-training for runners, but if you lack the confidence to take on the open road or, say, don't own a bike, indoor cycling or spinning is your answer. It may seem intimidating but once you get to grips with this gym ... 

One key move: Resisted foot inversion

By Sam Murphy on in Training
Injury-proof your lower legs and feet with this simple move.

The posterior tibialis muscle inverts and points the foot, as well as playing an essential role in stabilising the arch. This move helps strengthen the muscle and tendon. 1/ Loop a knotted resistance band around a support at ground level. Sit on a chair side on to the support and slip ... 

Does starting fast make exercise more enjoyable?

By Alex Hutchinson on in Training
Use psychology and behavioural economics to make workouts more pleasant.

For those who imagine that (contrary to all the existing evidence) humans behave rationally, exercise presents a riddle. Surveys indicate that nearly everyone understands the benefits of exercise; and yet objective studies using accelerometers find that as few as 3.2 percent of adults get the recommended amount of exercise. Why don’t people do what ... 

Emil Zátopek: The man who changed running

By on in Training
When the world’s greatest runners assemble in Rio, they will all owe a debt to one man, Emil Zátopek, the Czech legend who revolutionised our sport. Here, his biographer, Richard Askwith, explains how he did it and why he was forgotten for so long.

If you looked closely at the athletes of the Czech Republic as they took to the Olympic track in Rio, you may have noticed a little squiggle on their kit. It was a cartoon self-portrait that used to form part of the autograph of Emil Zátopek, their nation’s greatest sporting ... 

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