Viktor's Mayday Mile

Abi Harradine runs regularly in our forests; here she tells us what drives her to hit the trails:

Monday 13th May No two runs in the forest are ever the same. The trees are constantly changing colour. The sun will find new angles to beam through branches. Rain will make the summer-dry paths a squelch-tastic squidgy assault course and sounds of rustling animals and glorious birdsong will provide a soundtrack rendering headphones useless. Running in the forest is a blessing. My feet are grateful for the soft landing and my heart swells with the surrounding beauty. Even though the run may leave me breathless, it’s the forest that continues to take my breath away. Share

Running according to your heart rate and feeling

Sunday 12th May Running according to your heart rate and feeling RUNNING ACCORDING TO YOUR HEART RATE AND FEELING 5. FEBRUARY 2019 Your five personal intensity levels can be determined by your feeling and maximum heart rate. INTENSITY LEVEL 1 The so-called «bad conscience tempo». Long, very slow units. If you have the feeling you are running too slowly, then the pace is just right. Very important for all beginners wanting to build a foundation and also at the beginning of a long season. Corresponds to very relaxed and leisurely jogging. Feeling: very easy Heart rate zone: 60-70% of your maximum heart rate or, as a guideline, around 110-130 beats per minute Form of training: longer and slower continuous run (long jog) on flat terrain INTENSITY LEVEL 2 Consolidating your foundations. Moderate pace, still preferably long and continuous units. Very crucial level for all athletes throughout the year. Check: you should still be able to speak during the load without any problems. Improves your lipid metabolism. Important: even top athletes do more than half of their overall training in the levels 1-3. Feeling: somewhat arduous Heart rate zone: 70-75 % of your maximum heart rate or, as a guideline, around 120-140 beats per minute Form of training: continuous run at a relaxed / medium pace INTENSITY LEVEL 3 Probably the zone in which most runners would automatically feel like training. Such a brisk pace has a huge positive effect on untrained people and beginners (and with merely two running training units a week, you can easily run like this most of the time). Training at only this level drains many runners in the long term. It is therefore advisable to combine this with levels 1 and 2 and also with selective points from level 4 later on. Feeling: arduous Heart rate zone: 75-85 % of your maximum heart rate or, as a guideline, around 140-160 beats per minute Form of training: continuous run, light speed variations INTENSITY LEVEL 4 Training at this level is physically and mentally tough, but highly beneficial. It should only be done in very small doses and requires a long recovery time. At this level you will usually reach your aerobic/anaerobic threshold, or it is at a pace you can barely just sustain if you want to run as quickly and continuously as possible for 30 minutes. Feeling: very arduous Heart rate zone: 85-95 % of your maximum heart rate or, as a guideline, around 160-180 beats per minute Forms of training: fast continuous run, fast speed variation / long, swift / fast intervals, slopes INTENSITY LEVEL 5 Very draining and taxing. Requires a long recovery time. Should only be tapped during special training phases or a short competition and only for a very short time (e.g. the final phase of a competition). An unimportant training level for health care and beginners. Feeling: very, very arduous Heart rate zone: around 170-210 beats or roughly 95-100% of your maximum heart rate Forms of training: very tough intervals, very fast speed variation, competition Intensity levels 1-3 = load levels for healthy runners Intensity levels 1-4 = load levels for dedicated amateur runners Intensity levels 1-5 = load levels for high-performance runners Share

Mentally Prepare for the Last Mile of a Race

Friday 10th May You want to run a strong Last Mile? Yes? Great. I’m going to give you some tips for how to do it, but first I want to break down a misconception. Step 1: Own it. YOU DESERVE TO FINISH STRONG. You do! You really do. What’s that you’re trying to tell me to talk yourself out of it? Nope, that’s not a good reason. Listen. You deserve it. You deserve to celebrate your effort with an exclamation point, and the bath of endorphins that goes with it. You deserve to be the one who inspires someone on the sidelines. To do this, the first mental step is owning the goal, and claiming it for yourself, at any pace and place. Claim your goal when you look in the mirror, or when you’re on a run…before long you’ll believe you can do it. Step 2: Pick a Strategy It’s important to have a race plan. A strong last mile typically doesn’t happen by accident. You’ve got two main options here. You can jog around until the last mile and then run like a wild banshee. That is a legitimate option and don’t let anyone tell you differently, it’s fun. Or, if you are interested in finding your potential limits in the race overall, as well as the Last Mile, you can ride the line a bit more. You need to know what you’re trying to achieve, and how you plan to do it (be specific!), before you step on the start line. RELATED: Calculate your potential finish time with the Strava Running Pace Calculator Step 3: Break it Down Runners trying for a goal often become fluent in quantitative measures first, like pacing, but to finish a strong race with a stronger Last Mile you need a qualitative race strategy. I recommend breaking the race into three parts mentally. Run Race Bring it Home You need to know what you’re trying to achieve, and how you plan to do it (be specific!), before you step on the start line. Run For most of the race, you’ll want to approach it like a “run” rather than a “race”—relaxed, mentally at ease, running a pace you are fairly confident is sustainable, with no drama. This is my mom voice talking: No getting carried away! When you are tapered and full of excitement and anticipation, the pace you’ve been training for can feel super easy those first few miles and the temptation is to suddenly change the plan. This is the part of the race where people think, “Maybe I’m way fitter than I thought! I set my goal too low. Maybe I am really Des Linden! I’m going to bank some faster miles while I’m feeling good!” No. Harness that energy into plot tension. “This feels easy, I’m excited for a chance to unleash later!” RELATED: Want to set a new PR? Check out Strava Training Plans for all distances (Subscriber Content) Race Somewhere between the halfway point and the penultimate mile, pick a specific point where you will let yourself begin to race. Personally I like to have 2/3 of the race behind me, so in a half marathon, I like mile 8 or 9. In a marathon, anytime after mile 17. This is where you take stock, deepen your concentration, and put some skin in the game. Maybe you begin to click into a slightly faster pace per mile, maybe you methodically begin to pick off some people in the pack ahead of you. You are starting to get excited. You are working your way into the group of people you want to fly by in the Last Mile. Bring it Home As the Last Mile approaches, let yourself begin to draw your focus to it. Imagine yourself changing gears, build some plot tension and anticipation while keeping your current pace controlled. You are about to be unleashed, but not yet. With the mile marker only a few steps away now, relax your face and shoulders, tune into the rhythm of your feet and lighten the steps underneath you slightly, give yourself a lift, raise the landing gear…and then begin that build towards the finish you’ve been waiting for. You are strong. You are doing it! No matter what is happening around you, you are in your own body, speaking the language of effort. The question is no longer will you finish, it is will I allow myself to let go…of limits, of expectations, of judgement, and enter into the place of synapses and chemistry and mystery and all out, unrestrained effort? The answer of course is yes. Share

Mayday

Thursday 9th May Share

7 Reasons Why Running in the Park Early is Healthy

Wednesday 8th May Home Breadcrumb Home Athletics Fitness 7 Reasons Why Running in the Park Early is Healthy 7 Reasons Why Running in the Park Early is Healthy Fitness Profile picture for user Becky Holton By Becky Holton on 5011 Running in the park Photo from Pixabay Do you think running only helps you to lose weight? You are right and wrong at the same time. Why? There are more benefits to running in the morning than you can imagine. Running in the morning is convenient; it can improve mood and self-esteem and can also reduce stress. These are just a few of the benefits of running early in the morning. “It feels great to start your day knowing you have done something amazing and beneficial for your wellbeing,” says John Macgregor, a training consultant at EssayOnTime.co.uk. Running is no doubt one of the best ways to exercise. The good thing about running is that you can do it in the morning, after work or in the evening. If you have been running regularly in the morning, you can tell how the experience can be pretty spiritual and since there are fewer people to cause traffic, plus hearing the sounds of nature can make it an enjoyable and amazing experience. It’s not a secret but there is something magical about waking up when everyone else is asleep, having that special time to boost your health and energy for the next day. Walking, running, and jogging in the park early help will help you lose weight but there are several reasons why running in the morning is healthy as outlined below. Running in the Park Early Boosts Your Mood The human body has multiple hormones all of which are meant to serve unique purposes. According to health researchers at Nerdywriters, when you run, jog or walk, your body releases feel-good hormones known as endocannabinoids. The hormones then boost your mood by making you want to continue running. This way, you start your day feeling positive and strengthened. Running Relieves Stress The weather is usually calm in the morning. You can run and focus on your feelings, body, and mind which results in a relaxed and calm feeling. Therefore, if you had a stressful day yesterday or you are up for a busy day ahead, wake up early and go for a morning run so that you can clear your head and get it ready for the new day ahead. Running Is Free And Accessible Different days have different schedules. Today, you may not have a busy day but tomorrow you find yourself busy to the extent you do not have time to breathe. In such situations where it’s hard to predict what day it would be tomorrow, it can be hard to find classes at the gym that fit in with the day to day work activities. However, you can run any time of day whenever you want to since the park is always available to use. You just need a pair of trainers and you are good to run. This means you will also save on the amount you could pay on your gym membership. Running Burns More Calories There is no other exercise that can be compared to running when it comes to efficient burning of calories. Running is a high-intensity work out that involves multiple muscle organs working hard together. This way more calories are burnt up front and the burning continues and can last for two days after you have stopped running. In fact, according to a study by Loreen Lewthwait, the owner and co-founder of custom essay writing service, running boosts afterburn- the calories burned after running. Mornings are Cool Most people hate dealing with sweat. And in fact, the main obstacle of running under the sun is that it can be too hot. Also, the evenings are too dark as a result of the sunset. But running in the morning minimizes the need for sunscreen. Running Keeps Cancer Risks at Bay There is still no study that has established running to be a cure for cancer. However, a study by besttermpaper shows that running reduces your risk of cancer. Other studies have shown that running regularly can lower the risk of certain cancers. In fact, for people who have cancer, running can boost the quality of life, especially when undergoing chemotherapy, but you must seek advice from your doctor before you start running. Running Helps You Get Better Sleep It’s true that running, whether in the morning, afternoon or evening, can help to get better sleep, but doing it later in the day, particularly before you go to sleep can make you feel restless which means you will not fall asleep easily. Running in the morning means that by the time you want to hit the sheets, the energy boost will have faded away. Bonus - Running Lowers Blood Pressure According to Dr. Collins Stewart from the best essay writing service, running early in the park has a positive effect on blood pressure. Stewart argues that when you wake up early in the morning and run, whether it’s for 10 to 20 minutes, you will likely bring down an average of 10% in your blood pressure levels (for people who have high blood pressure) Final Thoughts Running in the morning can boost your fitness levels tremendously; it can crash more calories and help you to lose weight. What’s more, it is accessible and cost-effective than going to the gym. Although running any time of the day can be beneficial to your health, running in the morning offers way too more benefits psychologically and physiologically, says Christopher Johannes, the author of the article about psychology and how to pick the best paper writing service. And since everyone must always improve his skills, logical thinking and study knowledge then we ought to embrace the trait of running every day in the morning. Share

Benefits of Interval Running

Tuesday 7th May Benefits of Interval Running Improves your capacity to utilize oxygen. Decreases your risk for cardiovascular disease. Increases your use of fat for energy. Increases your insulin sensitivity. Increases your muscle mass growth if you use anaerobic intervals (maximum capacity sprints) Share

7 KEYS TO PROPER RUNNING MECHANICS

Monday 6th May 1. PULL YOUR TOES UP Most running injuries occur by running with your toes pointed down toward the ground. Aim to land through the middle of your arch by keeping your toes pulled up. Think about sliding your heel back and up underneath your butt. This will put you in the proper position to land on the balls of your feet. 2. DON’T OVERSTRIDE Your feet should land beneath your hips, not out in front of your body. One way to avoid overstriding: Speed up your stride rate. If you’re with a faster stride rate, you’ll pick your feet up and put them down quickly, making it very hard to overstride. Your feet should strike the ground roughly 170-180 times a minute. 3. KEEP YOUR TORSO ENGAGED Your abdominal muscles should stay flexed if you’re running tall. Try lifting your head as far away from your tailbone as possible to maximize the muscle contraction and train your core while you run. Another way to think about it: Focus on running tall as if a string was pulling your hips forward. 4. RELAX THE IRON FIST Keep your hands lightly cupped, but don’t make a fist. Fists cause your forearms to tense up, which impedes proper shoulder motion. Also, be careful not to tense your fingers and slice through the air. This could cause your arms to move in a circular action instead of moving forward. 5. KEEP YOUR SHOULDERS BACK AND DOWN There’s a tendency to hunch over as you get tired. Resist it by keeping your shoulders back and down so your chest is lifted. Move your arms from your shoulder, so your elbow angle remains the same. 6. LOOK FOR AN ANGLE Keep your elbows fixed at right angles (bent 90 degrees) and pulled close towards your body. Don’t allow them to flare out. Your arm action will be more efficient. 7. EYES UP Keep your head up and your eyes fixed on the horizon to stay tall and upright while your run. Share

Reward Yourself

Sunday 5th May Reward Yourself What do you enjoy? Whether it’s a takeaway once a week, holidays, or even a small reward after each run, make sure you treat yourself on the way to your goal. By having something to look forward to, you’re more likely to strive to complete it. Share

Establish Your Goals

Sunday 5th May Establish Your Goals Setting both long-term and short-term goals can keep you motivated, as you’ll always have something to work towards. The long-term goal will be your ultimate aim, but the short-term goal helps you to break it down; seeing smaller successes along the way will keep you going on your journey to your ultimate goal. Share

Matt Fitzgerald

Saturday 4th May What is the 80 20 training method? His main finding was that, across the board, these athletes do about 80 percent of their training at low intensity and 20 percent at moderate to high intensity. But it's not as if they only started training this way the day before Seiler showed up with his calculator. Share

First mile first of May

Wednesday 1st May My theory is that the first mile su**s because your mind and your body naturally want to be lazy, so it kind of "fights" you to go the path of least resistance. Then afterwards, your body accepts that yes, it's being put to work, and starts to adapt to the fact that it has to be running. Share

First mile

Wednesday 1st May First mile means different things for different businesses. For retailers, first mile means shipping goods from local distribution centers to stores. For manufacturers, it means transportation of finished goods from a plant or a factory to a distribution center. Share

Motivation

Tuesday 30th Apr Run with Others. There is accountability in groups, and sometimes it’s more fun to run with others. Join a running club or pair up with a friend who is serious about getting in shape. This way, too, you increase your various motivations to run, so that on any given day when running itself isn’t doing it for you, the friendly camaraderie of others may still be a draw. Share

10 tips on staying motivated when running

Tuesday 30th Apr 10 tips on staying motivated when running If you’ve got a marathon or another long-distance race on the horizon, you’ll almost certainly be following a training plan that will see you cover miles of ground every week for a few months. Whatever inspired you to start your training schedule in the first place, finding the motivation to go running can sometimes be tough for even the most dedicated runners. If you’re struggling to make yourself lace up and head out the door, we’ve put together 10 motivation tips for runners of every level. 10 motivation tips for runners If you’re in need of some running inspiration, read our 10 tips to give yourself the boost to head out and hit the pavements. 1. Run with friends or a group There are few stronger motivations to go running than other people. Exercising with your friends or a running club is powerful for two reasons. First, if you’ve set a date to go running with a friend or group, you won’t want to let them down – so it’ll be a lot harder to talk yourself out of doing the run itself. Secondly, working out with other people can often push you to go further and work out harder once you’ve started. If you’re running with a couple of other people, it’s going to be a lot harder to quietly give up after 20 minutes! 2. Choose new routes It can be incredibly monotonous doing the same route around your local park or running track over and again. To avoid this, try and mix up your runs by trying out new routes – treat the run as an adventure and a way of getting to know your local area better. You could study a map first and aim to run to a new landmark or park, or alternatively just head out with no plan at all. Using a running app to track your runs can help you ensure you’re still hitting your target distance. 3. Set yourself goals If you are following a marathon training plan, you should already have a specific goal in mind for each week. Even if not, it’s a great idea to set yourself gradually increasing targets to reach a certain number of miles or aim to beat a certain time. 4. Reward yourself Especially when training for a marathon, it’s a great idea to reward yourself with treat such as massages, sauna trips or even just a nice meal from time to time. If you promise yourself something good as long as you run X number of miles, you can push yourself to go further. 5. Try and mix up running types Sick of plodding the same route around your park or neighbourhood? It’s time to mix things up. Try and include interval training, Yasso 800’s, sprints and other kinds of running workout. These not only make running more fun; they also build up different kinds of fitness. You could also consider other kinds of exercise too – think HIIT workouts, swimming, cycling or some types of weight training. Besides beating monotony, this will help with marathon training by helping make you stronger and boosting your all-round fitness too. 6. Buy new running gear What better motivation to go running than trying out your new clothing or accessories ? Buying new running gear is also a way of treating yourself – and can also make your run more productive by giving you more comfortable gear. 7. Log everything There are few things more motivating than seeing how far you’ve come! By logging every run you’ve done – be that in a notebook, a spreadsheet or smartphone app – you can really see your progress. This can help you find your motivation again as you set yourself even more advanced goals. 8. Write a to do list for your day which includes the run Many people find ‘to do’ lists especially motivating. Start your day writing down all the tasks you need to do on a piece of paper or on your phone. Include everything from commuting to work, to going to the shops to cooking dinner and, of course, fitting in your running training. There’s a big psychological boost from ticking off these tasks and it can be enough to motivate you to get the run done. 9. Listen to music Various studies suggest that when runners listen to music, they can go further and they perceive the same exercise as less strenuous compared to when they listen to nothing. Pop your phone in an arm pouch, press play and power through your favourite tunes to keep running further. 10. Lay your clothes out the night before If you wake up to find your running shoes , clothes and other gear laid out at the foot of your bed, it’s going to be harder to make excuses not to do your workout. So, some runners find it helpful to lay out their running clothes the night before they go running to give them that extra push. We all need running inspiration from time to time, so by using ASICS’ motivation tips for runners, you’ll have that extra drive to lace up, stretch and head on out the door. Share

Jokes

Tuesday 30th Apr "My doctor told me that jogging could add years to my life. I think he was right. I feel ten years older already." - Milton Berle Share

Goals

Monday 22nd Apr Set goals. Break your intentions into small, manageable steps. This can include the amount of time you put in per week, how fast you run a certain distance ... Share

Health and sport

Saturday 20th Apr Expert say that running can help you live longer Share

Health & Sport

Saturday 20th Apr Expert say that running can help you live longer Share

humor make your life better

Monday 15th Apr Always Give a 100% unless you're donating blood Share

The Health Benefits of Humor and Laughter

Monday 15th Apr " Always give 100% Unless You're donating blood " Share