The 25 Golden Rules of Running
1. The Specificity Rule
The most effective training mimics the event for which you're training.
2. The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week.
9. The Conversation Rule
You should be able to talk in complete sentences while running.
12. The Seven-Year Rule
Runners improve for about seven years.
Mike Tymn noticed this in the early 1980s and wrote about it in his National Masters News column. “My seven-year adaptation theory was based on the fact that so many runners I talked to ran their best times an average of seven years after they started,” he recalls.
15. The Sleep Rule
Sleep one extra minute per night for each mile per week that you train.
So if you run 30 miles a week, sleep an extra half hour each night. “Sleep deprivation has a negative impact on training,” says David Claman, M.D., director of the University of California-San Francisco Sleep Disorders Center. “The average person needs seven and a half to eight hours of sleep, so increase that amount when you're training.” The 25 Golden Rules of Running | Runner's World
How does caffeine affect exercise?It can be more than just a morning pick-me-up. Caffeine has a number of physiologic effects that can help improve athletic performance. It is rapidly absorbed in the gastrointestinal tract and is a mild stimulant that affects multiple organ systems.
Can you get too much of a good thing?While there is no consistent evidence for adverse effects on a healthy cardiovascular system, some athletes—like those with preexisting heart conditions, pregnant women, or those on certain medications—should limit their intake. And just like you discovered in college while pulling an all-nighter, if you consume too much caffeine, sleeplessness and jitters are likely to occur (especially in people not used to caffeine). As for leaching the calcium out of your bones? No convincing research links caffeine to osteoporosis. Read Original Article Here…
4 Signs You Should Retire Your Running Shoes
Running shoes don’t last forever, but you can’t necessarily follow the old adage that each pair will last 400 miles either. Running in old shoes can result in a variety of ailments as the shoe’s cushioning and structure breaks down, or trauma-related injuries (such as a bone bruise under the metatarsal heads) as the outsole wears thin.
Once you’ve burned through the outer layer of rubber to the point there is no tread or where you can see the next layer of material, it’s time to get new shoes. (The wear-pattern is also an indication of your gait pattern, so if there is considerable wear on one side and little sign of wear on another, it could indicate that you’re imbalanced.) Via running.competitor.com
Are You A Stomper?
Runners can permanently reduce impact forces through biofeedback.
Irene Davis of Harvard University is one of the world’s leading pioneers of gait retraining for runners. Gait retraining consists of systematically encouraging specific changes in the strides of runners that correct characteristics associated with elevated injury risk. One such characteristic is an esoteric variable called peak tibial acceleration, which is basically a measurement of how hard the runner lands on the ground with each step. In a study coauthored with Harrison Crowell of the U.S. Army Research Laboratory and published in Clinical Biomechanics, Davis used a form of biofeedback to successfully encourage runners to reduce their peak tibial acceleration by half.
RELATED: Are you committing these form flaws?
It is not known why there is such extreme variation in impact forces between individual runners, but there is, and those who, for whatever reason, land especially hard tend to be highly injury prone. Another running biomechanics expert who works with accelerometers, Stephen McGregor at Eastern Michigan University, told me of a case study involving a member of the Eastern Michigan cross country team. This runner was extremely gifted but constantly injured. When McGregor strapped an accelerometer to him, he found out why. The runner’s vertical accelerations (another way of measuring impact force) were off the charts—the highest of any runner McGregor tested. Neither the runner himself nor his coach had had any idea that he landed much harder than all his teammates. Read Original Article Here…
Tips for Running in Humidity
Runners often obsess over weather reports, tracking the coolest time of day in which to run. But as anyone who's ever tried to finish a five-miler in steamy conditions knows, it's not just the temperature that matters, it's the humidity.
“Of all the climate measurements we take to assess heat risk for our runners, humidity is the biggest factor,” says George Chiampas, D.O., the medical director of the Chicago Marathon. Humidity makes warm summer runs even more taxing because the higher the moisture content of the air, the hotter it feels. An 88-degree day with a relative humidity just under 40 percent, for example, will feel like 88 degrees. Hot, yes, but when humidity reaches 70 percent, that same 88 temperature feels like 100 degrees.
Unless you're lucky enough to live in Paradise, Nevada—the least humid city in the U.S.—here's how to cope when running in steamy conditions. Read Original Article Here…
Summer Running: How to Stand the Heat
However many bad-weather-will-make-you-tougher quotes we collect, there’s still one aspect of weather that most of us do our best to dodge: heat. Bolstered perhaps by health warnings every time the mercury climbs into the red zone, many of us do everything we can to avoid it: running at dawn or in the late evening or even seeking shelter on air-conditioned treadmills. It is, however, possible to run in heat. In the 1996 Atlanta Olympics, Portuguese distance star Maria Fernanda Moreira Ribeiro set an Olympic 10,000m record under hot, humid conditions (82 degrees with 60 percent relative humidity, according to historical data from Weather Underground). In the process, she posted a time of 31:01.63—one that 16 years later would still have put her in the top 10 in the much more temperate conditions of the London Olympics. The bottom line is that the human body is remarkably adaptable to heat. In fact, says Lawrence Armstrong, a heat researcher at the University of Connecticut, its ability to adapt to high temperatures is faster and more dramatic than its ability to adjust to any other environmental stress that nature can throw at us, such as altitude or cold. Read Original Article Here…