In our last beginner fitness tip, Where’s your heart? we looked at the concept of heart rate based training and its application during the foundation phase of the annual training plan. As previously stated, for the beginner runner, the safest and most effective means of determining appropriate pacing objectives during your treadmill based workouts is via the monitoring of your heart rate response. One of the advantages of owning a Landice treadmill is the fact that you can effectively track your “HR” response via the wireless heart rate chest strap that is included with the majority of the Landice models.
During the first 4 weeks of your build up, you’ll want to limit your HR to 80% of max during any of your workouts (click here to determine how to estimate your maximum heart rate) in order to allow your body ample time to adjust and to the new forms of stress its facing when undertaking a run specific training program. Never forget this simple principle: Effective training is nothing more than optimizing the balance between stress and recovery; hard training breaks the body down, and easier training allows it to adapt to the stress and grow stronger. Continue reading 'Aerobic Fartlek Session – Train your heart'»
Last week we talked about how injuries, as awful of a truth it is, are simply part of endurance sports. As I mentioned in the last blog, it is very important to figure out what caused your injury. Most injuries can be avoided, especially the ones caused from overuse. One of the best ways to ensure you’re not getting an injury like this is to get a coach who can help you design a proper training plan that meets your specific needs.
Even if you take as many precautionary steps as you can to not get injured, sometimes it just happens and there isn’t a whole lot you can do. When an injury occurs that requires complete down time you need to do just that…REST. Most endurance athletes are overtrained anyways so taking a week or two completely off is not going to make you lose all of your fitness. During that time, even though you may not be doing much physical activity, it would wise to create a small team of individuals that you trust to help you get back to 100%. This way, when you are ready to do something again you know your game plan. Continue reading 'How to Enhance Recovery from an Injury'»
Photo by Chris Milliman. Courtesy of Craft Apparel.
With the summer training season upon us, we have had several requests for some “getting started” training tips. It’s always good to go back to the basics, so we’re reviewing these basic training tips from Janda Ricci Munn.
So you’re looking to test the limits of your endurance and speed and have signed up for a local 5k, 8k or 10k road race. To date, you’ve employed a more recreational approach to your running but know that in order to finish strong on race day, it’s time to get serious with your training.
But where do you begin?
For the beginner to intermediate competitive runner, there are a number of key elements that must be addressed during your training leading up to race day if you hope to succeed. Continue reading 'Basic Training Advice #1'»
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Come back next week for another edition of Beginning Running Tips from Janda!
My last beginner training tip focused on the importance of proper execution of the cool down and stretching segments of your daily workouts. Today, we’ll dive a little deeper into the importance of hydration both during and after your workouts. If you’re serious about improving your performances, expediting the recovery process is something that you have to take seriously; after all… the faster you recover, the faster your fitness increases.
Sweat loss:
The easiest way to estimate your hydration replenishment needs both during and after training is to weigh yourself, without clothing/shoes, before and after your shorter training sessions (i.e. 40 min. or less). Note the temperatures and weather conditions that accompany specific weight losses. For instance, if you lose 1.5 pounds (24 oz) of body weight after 40 minutes of running on a relatively dry/non –humid 70 degree day, you’ll know for future reference that you’ll need to consume approximately 1.5 x (i.e. in this case, 36 oz) the same amount of water or sport drink (the latter is preferable) over the course of the training session/in the hours immediately proceeding it.
But why 1.5 x the amount you ask? Continue reading 'Post Workout Protocol Part II: Hydration'»
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Come back next week for another edition of Beginning Running Tips from Janda!
Photo by Chris Milliman. Courtesy of Craft Apparel.
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Come back next week for another edition of Beginning Running Tips from Janda!
My last beginner training tip shed light on post workout cool down and recovery and the concept that effective training means knowing not only how to effectively stress your body, but how to expedite its rate of recovery so that it can properly absorb the day’s training stress and adapt to it/grow stronger. We often think of post workout “recovery” as something that happens in the hours and days after a given workout but pay little attention to our body’s needs in the minutes following stressful training sessions… Big mistake.Continue reading 'Post Workout Protocol: Cool Down & Recovery'»
Photo by Chris Milliman. Courtesy of Craft Apparel.
A common rookie mistake amongst newer runners is the failure to properly “cool down” and replenish once the main segment of a training session has come to a close.
While at my local fitness center the other day, I noticed a twenty-something year old runner pushing himself through a fairly rigorous treadmill based workout. Here in Massachusetts, we’ve been enjoying single digit temperatures for the past few weeks, so you can count on the fact that treadmill and elliptical machine use at the local gyms is sky high at the moment. As such, many gyms choose to impose a 30 minute user limit upon many of these machines, which in turn is a prime reason why many fitness enthusiasts opt to employ a concise, albeit intense approach to aerobic training once their 30 minutes on the treadmill or elliptical commences. Our twenty-something year old runner seemed to be taking this approach with his workout. Continue reading 'Post Workout'»
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Come back next week for another edition of Beginning Running Tips from Janda!
In last week’s article I discussed the concept of hill training and the notion that training to run fast does not always mean that you necessarily have to run fast. Hill training, when executed correctly, can effectively stress your aerobic and cardiovascular systems and induce gains in aerobic power that rival any type of interval training executed on flat ground. In addition, some exercise scientists and coaches theorize that the hill training can actually help to increase the force output of your run specific musculature since you’re fighting against gravity, and effectively subjecting your muscles to more resistance when running uphill. Continue reading 'Effective Hill Training'»
At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Come back next week for another edition of Beginning Running Tips from Janda!
A common misconception amongst newer runners is the idea that the only way to get faster is by running faster. Although I will be the first to admit that “speed work,” interval training executed at or greater than goal race pace, is in fact an integral part of any competitive runner’s training repertoire, I’ll also point out that it’s not the only form of training that competitive runners utilize in their quest for faster times. Today, we’ll introduce the notion of hill training and how your treadmill can be put to good use on this front. Continue reading 'Improving Your Grades'»
RT @FitnessExchange: According to the American Medical Assoc., a treadmill workout ranks #1 among workouts on cardiovascular machines. [landicefitness]
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