3 Ways to Overcome Weaknesses in Competitive Runners
There comes a point in every runners race, even elite runners, where they encounter a weakness. The problem with average runners is that they tend to shy away from working on their weaknesses and stick to what they do best. This might be all fine and dandy in training but once you get into a race situation the weakness will still be there and will limit your performance. In this post we will determine the most common weak points and suggest some exercises you can do to get them up to par.
Weak Start
Many runners have a weak start. Some go out too fast, others too slow and get boxed into a bad position. The best way to overcome this weakness is to work on it in training. So at the beginning of every workout after you are good and warmed up you will want to start as if you were in a race. If you feel you start too slow then you will want to try and push yourself during the mock start, and if you feel that you take off too fast you can either continue to take off fast until you are used to it or slow down to a more manageable pace.
Weak Finish
Another common weakness is the finish. This can easily be corrected by sprinting at the end of all your workouts. I is a great routine to get into even on your long runs. You do not necessarily have to sprint to the finish every time but at least increase the pace so that if you find yourself in a situation where you need a final kick you will be confident in your abilities.
Racing Lulls
Even the best runners have a lull in their race at some point. Lets say for example you are training for a 10K and you find at about 5K you are feeling a little sluggish but then at 8K you regain your composure. This means you have a mid-race lull and it needs to be corrected if you plan on reaching your full potential. A great technique to work on this weakness is to structure your training sessions so that you have the most difficult aspect of your training at the 8K mark. One example could be to structure your run so that at the 8 kilometer mark you come to a local hill. From there you can do another 2 kilometers hard but uphill, this will make the 8 kilometer point in a flat race seem like a gift from heaven.
Whatever your weaknesses are make sure you are consciously trying to improve upon them. There is no sense in avoiding your weaknesses because when the time comes to demonstrate your fitness they will definitely limit your performance. It is better to suffer in training and have a good race then to have easy training but a bad race.
Biomedical Research Laboratories market scientifically based nutritional supplements for endurance athletes including supplements for cyclists, runners, triathletes, and mixed martial arts. Visit http://www.epoboost.com to learn more about how EPO-Boost can increase VO2 max, running economy and endurance.
Patent pending EPO-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes.
Article Source: http://EzineArticles.com/?expert=DS_Carroll
Try Fartlek Training for a Twist in Your Running Speed Work
Running Fartlek
Many runners are looking for new ways to spice up their workouts. One great way to add a twist to your longer runs is with a technique called fartlek. Fartlek is a Swedish word meaning “speed play.” In this post we’ll discuss what it means to fartlek run as well as provide a few sample workouts you can use in practice.
Fartlek running is quite simple but very effective. Basically what you do is run at a normal tempo for a set duration of time and then increase the pace to a speed where you’re close to your lactic threshold or even above it. Generally fartlek runs are longer, usually 30 minutes or more in length, and incorporate 8+ accelerations. The beauty of the fartlek run is that you don’t have to map out any distances, you can either go by time or by feel. If you decide to go with time then a great workout to start with is 40 minutes long and after every four minutes you go hard for one minute. The workout will look something like this:
| Total duration: | 5 minutes | 10 minutes | 15 minutes | 20 minutes | 25 minutes | 30 minutes | 35 minutes | 40 minutes |
| Intervals in minutes: | 4 light 1 hard | 4 hard 1 light | 4 hard 1 light | 4 hard 1 light | 4 hard 1 light | 4 hard 1 light | 4 hard 1 light | 4 hard 1 light |
If you decide to go by feel then you can run a familiar route and count telephone poles. Fartlek ran in this fashion will look something like 10 telephone poles light, 3 poles hard, 10 poles light, 5 hard, etc. And you don’t have to stop there, there’s a million different ways you can run fartlek, use your imagination and see if you can come up with something new each week. Not only will it spice up your training but doing a totally new workout each week causes you to use different muscles and stress your systems in various ways making your chances of improving that much greater.
Share with us your favorite fartlek training.
Visit http://www.epoboost.com to learn more about how EPO-Boost can increase VO2 max, running economy and endurance.
Patent pending EPO-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes.
7 Top Tips For Running Your First Ironman
So you made the decision to race an ironman and you have been training hard for 20 weeks or so. Now its race day and you are waiting nervously at the start of the swim for the horn to go. Here are a few things to keep in mind throughout the race and to practice in training so that they are not a surprise when you finally get out there.
1. During the swim you are going to want to go as hard as you can for at least 400 meters so that you get a decent position to swim the remaining 3.5 kilometers. There is nothing worse than being stuck in the middle of the pack for the first couple kilometers because by the time you finally get in a rhythm the swim is basically over.
2. Look up every 20 strokes or so. Do not trust that the person in front of you is swimming a straight line. There have been pro triathletes who failed to look up and found themselves a few hundred off the lead pack because they were swimming such a inefficient path.
3. Wear your bike clothes under your wet suit and clip your shoes to your bike pedals. This will save you a couple of minutes in transition and will allow you to concentrate on more important things like putting on sun screen and making sure you have your sunglasses and nutrition.
4. Do not draft! If you are caught drafting it is a hefty penalty at first and if you do it again you are out. Make sure when you go for a pass you do it swiftly and never remain in another riders slipstream. If it is too close to tell then it is better to back off, you are not going to save any time drafting for a few seconds but you definitely will lose time if you get caught.
5. Make sure to hydrate and take calories and salt throughout the bike. Its obvious that you need to hydrate but many athletes often forget that they need sodium as well. Most collapses and end of race muscle cramps are due to a lack of sodium. So before you compete in the race make sure you have been supplementing with salt in your training rides and make sure you have plenty on race day.
6. Do not unlatch your helmet at any point during the ride. If you are caught with your helmet undone at any point on the bike leg its an automatic disqualification.
7. During the run you may want to walk through every other aid station so that you get a chance to thoroughly hydrate and take a few gels. You are almost done so the last thing you would want to do is run out of energy to burn.
Finishing an ironman will probably be one of the greatest achievements of your life. You should visualize the race as much as possible in training and come up with a strategy for every situation you can think of. With hard work and determination there is no doubt that you will complete the race and you will likely catch the triathlon bug in the process.
Biomedical Research Laboratories market scientifically based nutritional supplements for endurance athletes including supplements for cyclists, runners, triathletes, and mixed martial arts. Visit http://www.epoboost.com to learn more about how EPO-Boost can increase VO2 max, running economy and endurance.
Patent pending EPO-BOOST ingredients have been shown to increase VO2 max and running economy in college athletes.
Article Source: http://EzineArticles.com/?expert=DS_Carroll
Are You Pulling Your Tire? – Running Training Tips
Are you pulling a tire in your training program?
Hardcore runners are always looking for ways to improve their endurance. Pulling a 20 pound tire and running down the road is certainly a novel way to train. Whether you are running in flat terrain or running in a hilly area this technique has shown to be a good way to improve your performance.
One of our runners was actually pulled over by a police officer asking what he was doing… so be prepared for some stares, especially if you are train in a populated area.
One of the most important components of implementing tire pulling into your training regimine is to make sure you use the right technique. A rope around your waist will cut in and can cause injuries, similarly, improper posture can add an injury risk too. So if you are going to try it be very careful. Get the right harness. Train from short distances (100 to 200m) before going for 1000m.
Some suggest that your harness be attached high up on your back (parachute style), this will provide the resistance but the strain on your back can be better managed by having pull and angle of the rope in the correct place. Some like pulling from the waste… you will have to see what works best for you.
Tire size can also be important… try a smaller SUV tire. Some runners have shared less bouncing and still good training effects. What tips do you have to share about tire pulling?
Your EPO-BOOST TEAM
Visit www.epoboost.com to learn more about how you can improve your endurance, speed and strength. You have nothing to lose with our 90 day money-back guarantee.
Boost your endurance with EPO-BOOST™ and you’ll run faster and farther, we guarantee it!
Cycling Tips for Your Feet
Cycling is a low impact sport and yet many people still suffer from foot and leg injuries. Here are some quick tips to protect your feet:
1. Cycling Shoes- Cycling shoes are designed to allow for better pedal power to increase efficiency while pedaling. So they are more rigid that other shoes. It is important that if you wear orthotics, that you continue to wear them when cycling to keep your foot in a better position when cycling. If you do not want to purchase cycling shoes, make sure that you get a stiffer hiking shoe.
2.Position of foot on the pedal- the ball of the foot be positioned centrally on the pedal for the most comfort and efficency. The toes should not extend over the front of the pedal.
3. Pedal Clips and clipless pedals-Toe clips help keep the foot in place when cycling. The most efficient method way to ride is using a clipless method. Clipless pedal are designed similar to ski bindings in which the shoe has cleats that connect to the pedal. This allows the rider to clip in and clip out. You need to remember to unclip yourself as you dismount the bike or you will have a “Big” surprise.
4. Seat Position -The seat needs to be in the proper position for the rider. If the seat is too high, the rider will experience pain in the back of the knee. A seat that is too low cause pain in the front of the knee. If the seat is positioned to far forward or too far backward pedaling will be less effecient and place addition stress on the knee. The angle of the knee should be about 35 degrees.
Share your tips with others and post your comments.
Disclaimer: Team Epo-Boost is not giving medical advice and suggests you seek medical attention if you are experiencing pain in the ball of the foot, shin pain, or knee pain and make sure that you have made the proper adjustments to your bike and shoes.
Visit www.epoboost.com to learn more about how you can improve your endurance, speed and strength. You have nothing to lose with our 90 day money-back guarantee.
Boost your endurance with EPO-BOOST™ and you’ll run faster and farther, we guarantee it!
Ch ch ch Chia? Endurance and Chia?
Yum… chia is yummy. No, you do not have to smear Chia on your head and water yourself every day to get the benefits of Chia. Chia seeds are one of the most powerful nutritional superfoods in the world.
Chia has been used by the Indians in the southwest and Mexico as a staple food. It is known as the running food, as it is known to be a high-energy, endurance food. It was believed that ancient Aztec warriors subsisted on Chia seeds during their conquests.
The southwestern Indians would eat as little as a teaspoon full when going on a full day run. Indians running form the Colorado River to the California coast to trade their wares would only bring the Chia seeds for their nourishment.
Chia is a super-hydrater and helps with electrolyte balance. The soluble fiber also know as hydrophilic colloids, massively retains water which keeps you hydrated and helps maintain electrolyte balance.
If you mix a spoonful of Chia in a glass of water and leave it for approximately 30 minutes or so, the seeds and water will become an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Researches have found that this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. When the gel is ingested, carbohydrates conversion into sugar slows. Chia seeds provide long lasting energy that brings with it stamina and endurance and at the same time gives you a quick boost of energy.
Chia seed is also known to stabilize blood sugar, improve mental focus, provide protein and essential fatty acids, build lean muscle mass, and many other effects on a persons overall health. Endurance athletes can benefit from adding this little seed to your diet. There are many good Internet sources for the seed and some really good deals if you look around. You may want to add this to your list of endurance supplements along with EpoBoost, an all natural endurance supplement.
You can sprinkle ground or whole chia seeds on cereal, yogurt, or salads; eat a handful of whole seeds as a snack; or grind them up and mix with flour when making muffins or other baked goods. We like to take a two cup container add water , 1/3 chia seeds and stir and in 15 minutes you have chia gel. We just consume a 3 tablespoons a 2-3 times a day. Some people like to add it to juice.
Let us know how you are using Chia and what results you are having?
Sports in the Cinema
We all have seen that inspirational sports movie. That movie that made us want to be an athlete of some sort, even if we were definitely not the active type. They make us laugh, they make us cry, they give us some of the most famous quotes of all time, and they inspire us to be faster, stronger, and overcome all challenges.
EPO-Boost provides that natural and safe way to become as great as the characters in those sports movies that changed our lives.
Here is a list of ESPN’s Top Ten Sports Movies of all time:
- “The Longest Yard” – 1974, Starring: Burt Reynolds
- “The Hustler” – 1961, Starring: Paul Newman
- “Caddyshack” – 1980, Starring: Bill Murray
- “Field of Dreams” – 1989, Starring: Kevin Costner
- “The Natural” – 1984, Starring: Robert Redford
- “Slap Shot” – 1977, Starring: Paul Newman
- “Hoosiers” – 1986, Starring: Gene Hackman
- “Raging Bull” – 1980, Starring: Robert De Niro
- “Rocky” – 1976, Starring: Sylvester Stallone
- “Bull Durham” – 1988, Starring: Kevin Costner
If you haven’t seen even one of these films, stop, take a moment to find it and watch it and then use that emotional surge, plus some EPO-Boost, to go out and be the best athlete that you can.
It just might change your life.
The “Boost” in EPO-Boost
The other day I was asked by a curious consumer what exactly the “EPO” in EPO-Boost stood for. The answer is Erythropoietin, a peptide hormone that is produced naturally by the kidney, heads straight for the bone marrow, and increases the production of red blood cells (which is what bone marrow does for a living) and in turn carries oxygen to the body’s muscles.
That’s a good thing, especially for athletes. When performing athletically, and you feel that insane, horrifying burn in your thighs or arms, this is the muscle screaming for oxygen and relief. Since we all know that relief is essentially slowing down (totally not acceptable), the oxygen is what you need.
This is where a product like EPO-Boost comes in! Taking the correct amount of EPO-Boost, which is non-addictive, your personal EPO levels will rise significantly, as in 90%, and increase your VO2max.
What is VO2max you ask? Beginning athletes and veterans alike have most likely heard the term, but have no clue what this refers to. Well let me clue you in, just in case. VO2max is the highest capability of your body to transport and use oxygen during exercise. Literally, V stands for “volume per time”, O2 stands for oxygen, and max means maximum.
Now one thing that skeptics need to know is that EPO-Boost is 100% legal. This is not a synthetic or actual hormone (which were banned in the 1990’s by the World Anti-Doping Agency), but many familiar and/or all-natural substances that just let your body do what it does best… only a little better. The endurance, strength, speed, and all-around performance increase are completely guaranteed.
There’s nothing better than a guarantee, since that simply means you have nothing to lose, but a world of power to gain.
These Boots Were Made For Walking
…And that’s just what they’ll do.
When you’re about to go out for a walk, run, or even a marathon there is one constant in the formula: shoes. Running shoes in particular. Any avid athlete will tell you that the right type of footwear can make or break a deal. There are few people who jog barefoot or in flip-flops, and I imagine that all of the above would be horribly uncomfortable in heels.
When going out for shoes, it’s important to know exactly what kind of foot you have. The first thing to examine is your arch. Do you have a high arch, a middle arch, or a low arch (flat foot)? If you look at your foot from the side measure it in comparison to your toes. An arch ending above the toes is considered high and extremely below the toes is considered low. Another issue in discovering your foot type is the roll of your ankle. Take a piece of paper and place it on the floor; the darker the paper the better. Wet the bottom of your foot thoroughly and step down onto the paper. A wide print would define your foot as a pronator, whereas a narrow print would define your foot as a supinator. The type of foot you have makes all the difference in the type of shoe.
A great set of running shoes is designed to take the impact for you with every step and provide support that can stem all the way to your neck. Remember, expensive does not always mean best! The material and quality construction plays an important role in a shoe being the best.
Take a look at your current running shoes. Has there been significant wear in the soles? Are there any flaps coming apart or material deteriorating? Think of how often you run and for how many years you’ve had the shoes. A good pair of running shoes will last up to 600 miles of running and can make all the difference in your performance and endurance, not to mention physical brightness the next day!
Visit www.epoboost.com to learn more about how you can improve your performance, speed and strength. You have nothing to lose with a 90 day money-back guarantee.
Boost your endurance with EPO-BOOST™ and you’ll run faster and farther, we guarantee it!
Carbohydrate Use in Marathon Running
There are people out there who like to say that running isn’t a sport. That it can be a part of other sports, but not a sport on its own.
Oh, if they only knew the half of it!
Running, whether it be sprinting, or cross-country marathons is most definitely one of the most difficult non-contact sports in existence. The perseverance and focus that is required tops almost every other game, since the goal is not to defeat another team or person, but really, to defeat yourself. One way to help in your marathon training is to learn to right forms of energy that you need and at the right time.
Something that your body severely requires during marathon running are carbohydrates. Loading up on these little energy boosters definitely gives that extra mile to your endurance and stamina. Your body will take carbohydrates and store them as glycogen, using the heart and liver. It can be quickly broken down by during any high intensity exercise or sport in order to fuel those burning muscles.
With the intake of carbohydrates prior to your run, but not on a heavy stomach, you can avoid the ill-fated hypoglycemia and fatigue. Of course, you should avoid taking in any carbohydrates during the actual marathon, as this will mess with your blood-sugar levels and make you have to stop your running early.
Try to eat those “right” kinds of carbohydrates when training for a marathon, and avoid giving yourself an upset stomach by balancing the protein and vitamin intake as well. Running is certainly a sport, especially in the marathon form, and learning to load up on carbohydrates is only the beginning of the science that is involved!
Visit www.epoboost.com to learn more about how you can improve your endurance, speed and strength. You have nothing to lose with our 90 day money-back guarantee.
Boost your endurance with EPO-BOOST™ and you’ll run faster and farther, we guarantee it!
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