Injury Prevention Tips For Runners

1. Finding the right shoes Finding a pair of shoes that suits you will not guarantee that you stay injury free. What it can offer you though is the comfort and right fit according to your foot type. It is always good to ask for advice from professionals/ doctors who are able to determine your foot type and recommend the appropriate shoes.   2. Knowing your limits Avoid doing too much, too soon and too fast. Most experts will agree that this is the number one cause of self-inflicted running injury. The body needs time to adapt to any...

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Lactate Threshold Training Zones

Zone 1: Recovery It is also known as Overdistance. Intensity level is very low. This is the easiest zone to be in. It is normally used to promote recovery after long and hard workouts. It is also being used for recovery period when doing intervals and long slow distance (LSD) runs. Lactate Threshold: 65%- 84% VO2  Max 55%- 65% Max Heart Rate: 60%-70%   Zone 2: Endurance It is also known as Extensive Endurance. The intensity level is moderate. This zone is used to build and maintain Aerobic Endurance. Ideal for long distance endurance...

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Recovery for Endurance Sports

Recovery may be the most overlooked aspect of our exercise routine. Everyone seems to focus on how long they should run/ bike or at what heart rate zone they should be in while exercising. Improvements in fitness, however, occur during the recovery period between exercise sessions and not during the exercise itself. When you finish a cardio or weight training session, you are weaker, not stronger! How much weaker depends on the intensity of the workout sessions. If the workload is too great and you don’t recover before the next workout, your...

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Safe Weight Loss Guidelines

ACSM (American College of Sports Medicine) talks about how changes in energy intake play a significant role in reducing body weight. Simply put, when energy intake is lowered compared to the energy expended by the body, weight loss will occur. The reason for the 0.5-1 kg per week weight loss theory is because many of these diets will reduce energy intake to 1200-1800 kcals per day. This is also a realistic goal for many people to attain, which will help keep them motivated in the long run. If you go lower than 1200 kcals per day, your body...

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Sports Drinks

Sports drinks have been around for a while now. Sports drinks are of great benefit in replacing both fluid loss and carbohydrates used during sport. Although frequently cited as being most useful during endurance events, sports drinks can also enhance sports performance during interval, high intensity exercise. ADVANTAGES OF A SPORTS DRINK Carbohydrate The value of sports drinks is in their carbohydrate content. The carbs, mainly in the form of glucose and sucrose, delays fatigue by topping up blood glucose levels to provide glucose for the...

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Foam Roller

What should be every runner’s best friend……….The Foam Roller Quite possibly the most useful tool for an endurance athlete in both injury prevention and treatment is a form roller. It is a cheap way for an athlete to provide themselves with a sport massage treatment. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight...

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