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TIME-TO-RUN
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . TRAINING TOWARDS A SUB 60 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 45 MINUTE 10K Training towards a sub 45 minute 10K. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course). What we are looking at to start with, is being able to run5Km
THE HISTORY OF THE MARATHON The marathon has a proud history and is steeped in tradition. History records that in 490 B.C., the soldier Pheidippides, covered the distance from a battlefield near Marathon, Greece, to Athens in order to bring the news of a Greek victory over the Persians. At the end of this historical run he collapsed and died from the exertions of fulfilling his duty. PREPARE FOR YOUR FIRST 8 KILOMETRE EVENT Prepare for your first 8 km event. We will now provide a training program which will take you towards your first 8 kilometre event. This training will also equip you to complete a 10K. However, we advise that you first participate in a 5 miler or 8K event. This is a precaution and should be listened to. TRAINING TOWARDS A SUB 31 MINUTE 10K Training towards a sub 31 minute 10K. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. HOW TO CALCULATE THE ENERGY AVAILABLE FROM FOODS To calculate the energy available from a food, multiply the number of grams of carbohydrate, protein, and fat by 4,4, and 9, respectively. Then add the results together. For example, 1 slice of bread with a tablespoon of peanut butter on it contains 16 grams carbohydrate, 7 grams protein, and 9 grams fat : 16g carbohydrate x 4 kcal/g = 64 kcal.
LACTIC ACID AND RUNNING: MYTHS, LEGENDS AND REALITY Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of “lactic acid”.TIME-TO-RUN
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . TRAINING TOWARDS A SUB 60 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 45 MINUTE 10K Training towards a sub 45 minute 10K. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course). What we are looking at to start with, is being able to run5Km
THE HISTORY OF THE MARATHON The marathon has a proud history and is steeped in tradition. History records that in 490 B.C., the soldier Pheidippides, covered the distance from a battlefield near Marathon, Greece, to Athens in order to bring the news of a Greek victory over the Persians. At the end of this historical run he collapsed and died from the exertions of fulfilling his duty. PREPARE FOR YOUR FIRST 8 KILOMETRE EVENT Prepare for your first 8 km event. We will now provide a training program which will take you towards your first 8 kilometre event. This training will also equip you to complete a 10K. However, we advise that you first participate in a 5 miler or 8K event. This is a precaution and should be listened to. TRAINING TOWARDS A SUB 31 MINUTE 10K Training towards a sub 31 minute 10K. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. HOW TO CALCULATE THE ENERGY AVAILABLE FROM FOODS To calculate the energy available from a food, multiply the number of grams of carbohydrate, protein, and fat by 4,4, and 9, respectively. Then add the results together. For example, 1 slice of bread with a tablespoon of peanut butter on it contains 16 grams carbohydrate, 7 grams protein, and 9 grams fat : 16g carbohydrate x 4 kcal/g = 64 kcal.
LACTIC ACID AND RUNNING: MYTHS, LEGENDS AND REALITY Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of “lactic acid”.TIME-TO-RUN
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. TRAINING TOWARDS A SUB 45 MINUTE 10K Training towards a sub 45 minute 10K. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course). What we are looking at to start with, is being able to run5Km
TRAINING TOWARDS A SUB 50 MINUTE 10K Training explanations and must do’s: T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. BUYING YOUR FIRST PAIR OF RUNNING SHOES When buying your first pair of running shoes, you will have to select the shoe which is best suited to you. Without us complicating the matter there will be a few factors you will need to look at before plunging further into the world of the runner/jogger. TRAINING TOWARDS A SUB 35 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. TRAINING TOWARDS A SUB 31 MINUTE 10K Training towards a sub 31 minute 10K. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. TREATMENT OF RECURRENT HAMSTRING STRAINS Medical treatment. physiotherapy. Soft tissue massage, dry needling (acupuncture), and electrotherapy modalities will speed up the rate of recovery from a hamstring injury. Progressive stretching and strengthening of the hamstrings will enhance the recovery process. orthotist or podiatrist for custom-made orthotics to controloverpronation.
THE IMPORTANCE OF NUTRITION FOR RECOVERY The Importance of Nutrition for Recovery Fluid and Electrolytes to support activity. Food sources high in carbohydrates. Fluid replacement during exercise in moderate temperatures. Optimal nutrition for exercise. Essential minerals – keep your body`s enginein tip top form.
SIFAN HASSAN INFORMATION Sifan Hassan - Born: 1 January 1993. Coach: Tim Rowberry. Born in Adama, Ethiopia, in 1993, Hassan left her homeland as a refugee in 2008, arriving in the Netherlands at age 15. Sifan Hassan Information She began running soon thereafter and less than aDEREK CLAYTON
Derek Clayton is one of those athletes. The ‘great’ Australian possessed a manner focused around the ‘sole’ purpose of achieving results ‘purely’ for himself. His training regime was exhaustive, he was quoted as running 160 miles per week and the times he produced were phenomenal. He became the first athlete to break the 2Hr 10TIME-TO-RUN
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 35 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. TRAINING TOWARDS A SUB 45 MINUTE 10K Training towards a sub 45 minute 10K. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course). What we are looking at to start with, is being able to run5Km
THE HISTORY OF THE MARATHON The marathon has a proud history and is steeped in tradition. History records that in 490 B.C., the soldier Pheidippides, covered the distance from a battlefield near Marathon, Greece, to Athens in order to bring the news of a Greek victory over the Persians. At the end of this historical run he collapsed and died from the exertions of fulfilling his duty. TREATMENT OF RECURRENT HAMSTRING STRAINS Medical treatment. physiotherapy. Soft tissue massage, dry needling (acupuncture), and electrotherapy modalities will speed up the rate of recovery from a hamstring injury. Progressive stretching and strengthening of the hamstrings will enhance the recovery process. orthotist or podiatrist for custom-made orthotics to controloverpronation.
TRAINING TOWARDS A SUB 55 MINUTE 10K Training towards a sub 55 minute 10Km. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. PREPARE FOR YOUR FIRST 8 KILOMETRE EVENT Prepare for your first 8 km event. We will now provide a training program which will take you towards your first 8 kilometre event. This training will also equip you to complete a 10K. However, we advise that you first participate in a 5 miler or 8K event. This is a precaution and should be listened to. HOW TO REGAIN YOUR FITNESS How to regain your fitness after injury or illness. The quickest way to get your fitness back after a lay-off is to find a three-minute hill. Let’s say that things are going really well with your training.You’re steadily getting fitter and racing faster as you get ready for that big race in a couple of months.TIME-TO-RUN
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 35 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. TRAINING TOWARDS A SUB 45 MINUTE 10K Training towards a sub 45 minute 10K. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course). What we are looking at to start with, is being able to run5Km
THE HISTORY OF THE MARATHON The marathon has a proud history and is steeped in tradition. History records that in 490 B.C., the soldier Pheidippides, covered the distance from a battlefield near Marathon, Greece, to Athens in order to bring the news of a Greek victory over the Persians. At the end of this historical run he collapsed and died from the exertions of fulfilling his duty. TREATMENT OF RECURRENT HAMSTRING STRAINS Medical treatment. physiotherapy. Soft tissue massage, dry needling (acupuncture), and electrotherapy modalities will speed up the rate of recovery from a hamstring injury. Progressive stretching and strengthening of the hamstrings will enhance the recovery process. orthotist or podiatrist for custom-made orthotics to controloverpronation.
TRAINING TOWARDS A SUB 55 MINUTE 10K Training towards a sub 55 minute 10Km. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. PREPARE FOR YOUR FIRST 8 KILOMETRE EVENT Prepare for your first 8 km event. We will now provide a training program which will take you towards your first 8 kilometre event. This training will also equip you to complete a 10K. However, we advise that you first participate in a 5 miler or 8K event. This is a precaution and should be listened to. HOW TO REGAIN YOUR FITNESS How to regain your fitness after injury or illness. The quickest way to get your fitness back after a lay-off is to find a three-minute hill. Let’s say that things are going really well with your training.You’re steadily getting fitter and racing faster as you get ready for that big race in a couple of months.TIME-TO-RUN
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . TRAINING TOWARDS A SUB 60 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. THE PROCEDURES FOR SPORTS MASSAGE Sports Massage Procedures. Primarily, massage is separated into five basic categories: effleurage, petrissage, friction, tapotement, and vibration.As well as Cyriax (deep transverse friction) and acupressure massage.. Effleurage Effleurage, or stroking, is divided into light and deep methods. Light stroking is designed primarily to be sedative. THE HISTORY OF THE MARATHON The marathon has a proud history and is steeped in tradition. History records that in 490 B.C., the soldier Pheidippides, covered the distance from a battlefield near Marathon, Greece, to Athens in order to bring the news of a Greek victory over the Persians. At the end of this historical run he collapsed and died from the exertions of fulfilling his duty. TRAINING TOWARDS A SUB 31 MINUTE 10K Training towards a sub 31 minute 10K. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. THE IMPORTANCE OF NUTRITION FOR RECOVERY The Importance of Nutrition for Recovery Fluid and Electrolytes to support activity. Food sources high in carbohydrates. Fluid replacement during exercise in moderate temperatures. Optimal nutrition for exercise. Essential minerals – keep your body`s enginein tip top form.
HOW TO CALCULATE THE ENERGY AVAILABLE FROM FOODS To calculate the energy available from a food, multiply the number of grams of carbohydrate, protein, and fat by 4,4, and 9, respectively. Then add the results together. For example, 1 slice of bread with a tablespoon of peanut butter on it contains 16 grams carbohydrate, 7 grams protein, and 9 grams fat : 16g carbohydrate x 4 kcal/g = 64 kcal.
RUNNING INFORMATION FORUMS New Posts Hot Thread (New) Hot Thread (No New) No New Posts Contains Posts by You . Search this Forum: LACTIC ACID AND RUNNING: MYTHS, LEGENDS AND REALITY Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of “lactic acid”. 10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 35 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. TREATMENT OF RECURRENT HAMSTRING STRAINS Medical treatment. physiotherapy. Soft tissue massage, dry needling (acupuncture), and electrotherapy modalities will speed up the rate of recovery from a hamstring injury. Progressive stretching and strengthening of the hamstrings will enhance the recovery process. orthotist or podiatrist for custom-made orthotics to controloverpronation.
PREPARE FOR YOUR FIRST 8 KILOMETRE EVENT Prepare for your first 8 km event. We will now provide a training program which will take you towards your first 8 kilometre event. This training will also equip you to complete a 10K. However, we advise that you first participate in a 5 miler or 8K event. This is a precaution and should be listened to. TRAINING TOWARDS A SUB 55 MINUTE 10K Training towards a sub 55 minute 10Km. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. THE TOP 6 FAVOURITE FARTLEK SESSIONS The following are considered the favourite six Fartlek sessions for athletes, which are beneficial to the various competition distances.. Note that all sessions have a 10 minute warm up jog and a 10 minute warm down. Because of the nature and often the stress of the session a thorough warm up is recommended, which should include a stretching routine to fully prepare the body.HOW I OUTRAN VCD
How I outran VCD. Amanda Loveall is a High School runner who was diagnosed with VCD – Vocal Cord Dysfunction. This is her story, of how running has helped her to cope with the problems thrown her way. Running is not just a sport, it is a way of life. For some it may come naturally, and others may have to work twice as hard.RUNNER’S TROTS
Runner’s Trots – The ‘plague’ of the exerciser. Running is good for maintaining regular bowel movements. This is one theory on why there is a decreased incidence of colon cancer among those who partake in running. BUT, it can also be said that it may be too much of a good thing. Quite common : An estimated 20-50% of distancerunners
LACTIC ACID AND RUNNING: MYTHS, LEGENDS AND REALITY Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of “lactic acid”. 10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 35 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. TREATMENT OF RECURRENT HAMSTRING STRAINS Medical treatment. physiotherapy. Soft tissue massage, dry needling (acupuncture), and electrotherapy modalities will speed up the rate of recovery from a hamstring injury. Progressive stretching and strengthening of the hamstrings will enhance the recovery process. orthotist or podiatrist for custom-made orthotics to controloverpronation.
PREPARE FOR YOUR FIRST 8 KILOMETRE EVENT Prepare for your first 8 km event. We will now provide a training program which will take you towards your first 8 kilometre event. This training will also equip you to complete a 10K. However, we advise that you first participate in a 5 miler or 8K event. This is a precaution and should be listened to. TRAINING TOWARDS A SUB 55 MINUTE 10K Training towards a sub 55 minute 10Km. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. THE TOP 6 FAVOURITE FARTLEK SESSIONS The following are considered the favourite six Fartlek sessions for athletes, which are beneficial to the various competition distances.. Note that all sessions have a 10 minute warm up jog and a 10 minute warm down. Because of the nature and often the stress of the session a thorough warm up is recommended, which should include a stretching routine to fully prepare the body.HOW I OUTRAN VCD
How I outran VCD. Amanda Loveall is a High School runner who was diagnosed with VCD – Vocal Cord Dysfunction. This is her story, of how running has helped her to cope with the problems thrown her way. Running is not just a sport, it is a way of life. For some it may come naturally, and others may have to work twice as hard.RUNNER’S TROTS
Runner’s Trots – The ‘plague’ of the exerciser. Running is good for maintaining regular bowel movements. This is one theory on why there is a decreased incidence of colon cancer among those who partake in running. BUT, it can also be said that it may be too much of a good thing. Quite common : An estimated 20-50% of distancerunners
LACTIC ACID AND RUNNING: MYTHS, LEGENDS AND REALITY Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of “lactic acid”. THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 60 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. THE HISTORY OF THE MARATHON The marathon has a proud history and is steeped in tradition. History records that in 490 B.C., the soldier Pheidippides, covered the distance from a battlefield near Marathon, Greece, to Athens in order to bring the news of a Greek victory over the Persians. At the end of this historical run he collapsed and died from the exertions of fulfilling his duty. TRAINING TOWARDS A SUB 45 MINUTE 10K Training towards a sub 45 minute 10K. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course). What we are looking at to start with, is being able to run5Km
AEROBIC TRAINING
Aerobic training, also known as "base training," has been likened to the foundation of a building in its importance to developing fitness. No house could survive for long with a weak foundation and so it is with distance runners and aerobic training. TRAINING TOWARDS A SUB 31 MINUTE 10K Training towards a sub 31 minute 10K. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. FARTLEK TRAINING SECTION We will discuss the definition of Fartlek Training in this section, as well as its use and then the various sessions that can be utilised for various fitness groups. TRAINING TO IMPROVE AEROBIC POWER UTILISING HEART RATE It is generally accepted that, aerobic capacity is developed by exercising with your heart rate at about 70% of maximum. During walking, or running, this increase is equivalent to about 55% of the VO2 max or, for college aged men and women, to heart rate of 130 to 140 beats per minute. EXERCISE AND THE IMMUNE SYSTEM Summary. Although moderate levels of exercise are important for the maintenance of general well being and encourage a healthy immune system, strenuous bouts of exercise or periods of heavy training with insufficient recovery can reduce the body’s ability to fight infection. A well-balanced carbohydrate rich diet, coupled withadequate
HOW TO CALCULATE THE ENERGY AVAILABLE FROM FOODS To calculate the energy available from a food, multiply the number of grams of carbohydrate, protein, and fat by 4,4, and 9, respectively. Then add the results together. For example, 1 slice of bread with a tablespoon of peanut butter on it contains 16 grams carbohydrate, 7 grams protein, and 9 grams fat : 16g carbohydrate x 4 kcal/g = 64 kcal.
10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 35 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. TREATMENT OF RECURRENT HAMSTRING STRAINS Medical treatment. physiotherapy. Soft tissue massage, dry needling (acupuncture), and electrotherapy modalities will speed up the rate of recovery from a hamstring injury. Progressive stretching and strengthening of the hamstrings will enhance the recovery process. orthotist or podiatrist for custom-made orthotics to controloverpronation.
PREPARE FOR YOUR FIRST 8 KILOMETRE EVENT Prepare for your first 8 km event. We will now provide a training program which will take you towards your first 8 kilometre event. This training will also equip you to complete a 10K. However, we advise that you first participate in a 5 miler or 8K event. This is a precaution and should be listened to. TRAINING TOWARDS A SUB 55 MINUTE 10K Training towards a sub 55 minute 10Km. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. THE TOP 6 FAVOURITE FARTLEK SESSIONS The following are considered the favourite six Fartlek sessions for athletes, which are beneficial to the various competition distances.. Note that all sessions have a 10 minute warm up jog and a 10 minute warm down. Because of the nature and often the stress of the session a thorough warm up is recommended, which should include a stretching routine to fully prepare the body.HOW I OUTRAN VCD
How I outran VCD. Amanda Loveall is a High School runner who was diagnosed with VCD – Vocal Cord Dysfunction. This is her story, of how running has helped her to cope with the problems thrown her way. Running is not just a sport, it is a way of life. For some it may come naturally, and others may have to work twice as hard.RUNNER’S TROTS
Runner’s Trots – The ‘plague’ of the exerciser. Running is good for maintaining regular bowel movements. This is one theory on why there is a decreased incidence of colon cancer among those who partake in running. BUT, it can also be said that it may be too much of a good thing. Quite common : An estimated 20-50% of distancerunners
LACTIC ACID AND RUNNING: MYTHS, LEGENDS AND REALITY Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of “lactic acid”. 10K TRAINING PROGRAMS 10K Training programs towards your goals. The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success. This section will be developed solely for the improvement of your 10km Personal Best . THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 35 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. TREATMENT OF RECURRENT HAMSTRING STRAINS Medical treatment. physiotherapy. Soft tissue massage, dry needling (acupuncture), and electrotherapy modalities will speed up the rate of recovery from a hamstring injury. Progressive stretching and strengthening of the hamstrings will enhance the recovery process. orthotist or podiatrist for custom-made orthotics to controloverpronation.
PREPARE FOR YOUR FIRST 8 KILOMETRE EVENT Prepare for your first 8 km event. We will now provide a training program which will take you towards your first 8 kilometre event. This training will also equip you to complete a 10K. However, we advise that you first participate in a 5 miler or 8K event. This is a precaution and should be listened to. TRAINING TOWARDS A SUB 55 MINUTE 10K Training towards a sub 55 minute 10Km. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. THE TOP 6 FAVOURITE FARTLEK SESSIONS The following are considered the favourite six Fartlek sessions for athletes, which are beneficial to the various competition distances.. Note that all sessions have a 10 minute warm up jog and a 10 minute warm down. Because of the nature and often the stress of the session a thorough warm up is recommended, which should include a stretching routine to fully prepare the body.HOW I OUTRAN VCD
How I outran VCD. Amanda Loveall is a High School runner who was diagnosed with VCD – Vocal Cord Dysfunction. This is her story, of how running has helped her to cope with the problems thrown her way. Running is not just a sport, it is a way of life. For some it may come naturally, and others may have to work twice as hard.RUNNER’S TROTS
Runner’s Trots – The ‘plague’ of the exerciser. Running is good for maintaining regular bowel movements. This is one theory on why there is a decreased incidence of colon cancer among those who partake in running. BUT, it can also be said that it may be too much of a good thing. Quite common : An estimated 20-50% of distancerunners
LACTIC ACID AND RUNNING: MYTHS, LEGENDS AND REALITY Most runners still believe that lactic acid is released during hard or unaccustomed exercise and that this is what limits running performance, as well as being the cause of stiffness. Neither is correct. But not even is the terminology of “lactic acid”. THE BENEFITS OF RUNNING 3 TIMES A WEEK Weight Loss. While the most apparent benefit of running would be weight loss, the only way one could do so is by running a far distance over a minimum of three days a week. Running increases the heart rate and in turn increases the metabolism, giving runners a higher resting heart weight which burns fat faster than non-runners. Of course, you TRAINING TOWARDS A SUB 60 MINUTE 10K Training explanations and must do’s:. T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. THE HISTORY OF THE MARATHON The marathon has a proud history and is steeped in tradition. History records that in 490 B.C., the soldier Pheidippides, covered the distance from a battlefield near Marathon, Greece, to Athens in order to bring the news of a Greek victory over the Persians. At the end of this historical run he collapsed and died from the exertions of fulfilling his duty. TRAINING TOWARDS A SUB 45 MINUTE 10K Training towards a sub 45 minute 10K. Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course). What we are looking at to start with, is being able to run5Km
AEROBIC TRAINING
Aerobic training, also known as "base training," has been likened to the foundation of a building in its importance to developing fitness. No house could survive for long with a weak foundation and so it is with distance runners and aerobic training. TRAINING TOWARDS A SUB 31 MINUTE 10K Training towards a sub 31 minute 10K. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. FARTLEK TRAINING SECTION We will discuss the definition of Fartlek Training in this section, as well as its use and then the various sessions that can be utilised for various fitness groups. TRAINING TO IMPROVE AEROBIC POWER UTILISING HEART RATE It is generally accepted that, aerobic capacity is developed by exercising with your heart rate at about 70% of maximum. During walking, or running, this increase is equivalent to about 55% of the VO2 max or, for college aged men and women, to heart rate of 130 to 140 beats per minute. EXERCISE AND THE IMMUNE SYSTEM Summary. Although moderate levels of exercise are important for the maintenance of general well being and encourage a healthy immune system, strenuous bouts of exercise or periods of heavy training with insufficient recovery can reduce the body’s ability to fight infection. A well-balanced carbohydrate rich diet, coupled withadequate
HOW TO CALCULATE THE ENERGY AVAILABLE FROM FOODS To calculate the energy available from a food, multiply the number of grams of carbohydrate, protein, and fat by 4,4, and 9, respectively. Then add the results together. For example, 1 slice of bread with a tablespoon of peanut butter on it contains 16 grams carbohydrate, 7 grams protein, and 9 grams fat : 16g carbohydrate x 4 kcal/g = 64 kcal.
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STIFF OR SORE? HOW TO SPEED UP MUSCLE RECOVERY Muscle recovery - We all know how important regular exercise is for our health and wellbeing. Whether…
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STIFF OR SORE? HOW TO SPEED UP MUSCLE RECOVERY Muscle recovery - We all know how important regular exercise is for our health and wellbeing. Whether you’re about to start exercising, or you’re a fitness fanatic, it’s hard to escape stiff and sore muscles from time to time. … ARE VIRTUAL RUNNERS SET TO BE THE NEXT BIG THING? Virtual Runners - Nearly every industry in the world is looking at ways to incorporate virtual reality, a technology which is expected to take the planet by storm in the next few years. Indeed, projections suggest that VR could spike massively in 2023, when it will be worth $14.8 billion worldwide. …NEWS
Distractions can be an athlete's greatest enemy. Talent alone is notthe only …
In 2019, we look to return to Estonia to participate in the TallinnHalf …
In four weeks’ time on Thursday 28 February, the ‘IAAF HeritageCross Country …
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As a beginner runner or jogger, the dreaded 'side stitch' can often bea more …
What is a Breathing Cadence? Breathing Cadence, is simply theinspiration and …
PARALYMPIC
Selection to a fourth Australian team for the 2012 Paralympic Games couldn’t have come at …NEWSLETTER
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Guidelines to Stretching should be part of your stretching program.Whereas …
Welcome to the 'stretch routines' 1 to 4. Here you will find safe andeffective …
Welcome to the 'stretch routines' 5 to 8. Here you will find safe andeffective …
STRENGTH TRAINING
Runners' weight training, what are the benefits? The benefits ofweight …
Strength Training routines 1 to 3 Welcome to the 'strength routines'numbered …
MASSAGE
Sports massage has mechanical, physiological, and psychological …THE BIG FIVE
The 5 most common running injuries The five most common running injuries: Achilles tendonitis-
chondromalacia
(runner's knee)
-
iliotibial band (ITB) syndrome- plantar
fasciitis
and shin splints
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