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Counting down the days…just 2 left!
Locate the answer to the question below and post it in a comment on our Facebook Page. Be sure to identify yourself and the dealer store you work at for your answer to qualify! We’ll draw a winner tomorrow from all qualifying answers.
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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'»
Photo by Chris Milliman. Courtesy of Craft Apparel.
We’ve looked at what gives you your power as a runner, and introduced Fartlek training. Let’s take a closer look at the importance of VO2 Max for the endurance athlete and talk about how you can go about preparing the body for the heavy doses of VO2 max work you’ll be laying down in the not-so-distant future.
As previously discussed in my article “The Limiting Factor” (posted Nov. 24), VO2 max represents the maximum amount of oxygen that an athlete can consume and the rate at which they can process it in order to produce energy aerobically. VO2 max is typically measured by the amount of oxygen (in milliliters), per kilogram of body weight, per minute (ml/kg/min.) that an athlete’s body can process. Simply put, the higher the athlete’s VO2 max, the more rapidly they can produce energy aerobically. For additional information on aerobic energy production, click here for a Wikipedia article that explains the chemical steps involved. Continue reading 'Train your aerobic engine'»
Photo by Chris Milliman. Courtesy of Craft Apparel.
As stated multiple times in many of my previous training tips, effective training is nothing more than subjecting the body (and mind!) to appropriate doses of event specific training stress and then allowing the body to recover, absorb and adapt to this training stress via the insertion of easy training sessions and/or periods of complete rest. Although this formula may sound overly simplistic, that’s the way the cookie crumbles and the way that progress is made! Ignore the simple stress:recovery relationship and you’re setting yourself up for subpar results and a frustrating training experience.
When approaching key training sessions such as tempo runs, interval sessions, pace runs, etc. you’ll want to keep the stress:recovery principle in mind. Note that I used the term “appropriate doses of event specific training stress” in the previous paragraph. Training stress is a relative term; what constitutes a stressful workout for 1 athlete (i.e. a set of 5 x 1 mile repeats at 7 min/mile pace) might constitute a very easy/recovery session for someone else. When subjecting yourself to high stress training sessions, it’s important to go into the workout with a specific objective in mind, but to never forget the importance of tuning into your body’s signals over the course of that workout in order to tailor the session to your body’s status on that given day. Continue reading 'When to Say When'»
Some of our customers sent us this video of their Landice treadmill purchased in 1996. After 13 years, it’s still going strong, and they love it! Check it out!
To learn more about Landice treadmills, or to find a dealer near you, visit our website at www.Landice.com
If you’re like many runners, you may find that although you’re training several days a week, you aren’t losing any weight. You may have even noticed a slight increase in your weight since you started training.
There may be several reasons for lack of weight loss and even weight gain, including:
You aren’t paying attention to your BMR (basal metabolic rate) – the number of calories required for your body to function at rest. Are you eating more calories than you need for your body to be fully functional at your activity level?
Your body may have acclimated to your regular workouts and simply isn’t being challenged.
Thad McLaurin, of Runner Dude’s Fitness, delves into the details of this common problem among runners. Check out his blog to calculate your BRM and read a few tips to help you introduce a bit of variety into your workout.
Tomorrow Thad will be back with special exercises to help boost your metabolism and get back on track with weight loss.
Whether you’re training for an upcoming race, or simply working out to stay in shape, there is one essential factor for every workout. Any workout for any athlete, from beginner to elite must include this one element: The Fun Factor. Today’s post wraps up our review of basic training tips from Janda Ricci-Munn.
The Fun Factor: Above all else, road racing is a great sport and a great way to get into shape. Have fun with your training and racing and never lose sight of why you’re out there in the first place: To challenge yourself and to enjoy the process of building your body up into a running machine!
I can’t tell you how many times, all is going well and then when I ramp up my marathon training, I seem to get sick. It’s usually something like a cold or in the most severe cases, more like the flu.
Guess what? According to David C. Newman, Dr. P.H., FACSM, who is a professor and director of the Human Performance Laboratory at Appalachian State University in Boone, NC, there’s a reason for this bad-timed bug. “During periods of heavy training, the immune system reflects the physiological stress experienced by the athlete, and illness rates climb.” So, that old saying “Too much of a good thing, can be bad.” is true!
Problem is that there is no cure for all runners. Each runner has to find his/her training/rest balance. Newman suggests that nutrition along with rest is a key factor during these stressful times for athletes. So, you should pop a bunch of supplements during this time, right? NO! Newman says that making sure you’re eating a balanced diet during this time is the best way to provide support for the immune system in its fight against viruses and bacteria. Research shows that vitamin and mineral supplements don’t really boost your immunity above normal levels, so why spend that extra money on bland tasting pills? Just eat a good diet. This basically supports my thinking in a recent post, “Supplement the Natural Way…Eat!”Continue reading 'Train hard, stay healthy!'»
RT @FitnessExchange: According to the American Medical Assoc., a treadmill workout ranks #1 among workouts on cardiovascular machines. [landicefitness]
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