Posts Tagged ‘Speed’

What’s your motivation for running and being fit?

Click here for more motivational posts.

People often go to the gym and workout to be strong, get ripped, or improve their figure but apart from that, exercise has more practical benefits. Even if you are not a competitive athlete, you still have a reason to aim for optimal strength, endurance, and fitness. If you think you are not motivated to be fit and you really just can’t find a reason to exercise, watch the video below.

ca_468x60_giftcertificates

The “super dad” in this video was able to save his daughter from being hit and ran over by a speeding wagon carrying two other children from a hill. If that guy was not fit enough or can’t run, his daughter may have been badly hurt and injured. Have you ever thought that you can be fit for your family or for other people who are special to you?

Getting fit is not merely about looking great and being able to do weird things. Being healthy and strong may also mean being the best that you can be for your family and those who are important to you. Fitness is not merely an egoistic and self-centered goal, but we can aim to be fit for others around us.

Start working out!




Get Ripped in 90 Days


10 Minute Trainer - Workout for the Busiest People

ca_468x60_giftcertificates
This post is adapted from Matt Fitzgerald‘s article. He’s the author of RUN: The Mind-Body Method of Running by Feel (VeloPress, 2010) and an expert training content developer for PEAR Sports. Learn more at mattfitzgerald.org
=============================================================================

Garmin Forerunner 10 GPS Watch (Pink/White)

Buy now

Garmin Forerunner 210 Water Resistant GPS Enabled Watch without Heart Rate Monitor

Buy now

Garmin Forerunner 310XT Waterproof Running GPS With USB ANT Stick and Heart Rate Monitor

Buy now

Garmin Forerunner 10 GPS Watch (Black/Red)

Buy now

There’s a reason Olympic runners have coaches—the same reason you may need one.

   Meb Kelfezighi has a coach. So does Desiree Davila. So do Kara Goucher, Shalane Flanagan and Dathan Ritzenhein. Almost all of the American runners who went to the London Olympics last summer work with coaches.

     Self-coached age-group runners might wonder why. After all, running is not a team sport where a coach is needed to decide who starts and who comes off the bench, who plays which position, and so forth. Nor is running a highly technical sport like swimming, where coaches are needed to observe and correct form flaws. Indeed, one of the virtues of running as a sport is its simplicity. Within a few years of taking it up any runner can acquire all of the knowledge he requires to coach himself.

If you ask America’s Olympic runners directly why they have coaches, most of them will not cite their lack of knowledge of the sport. These runners know perfectly well how to train. They seek other things from their coaches. Kara Goucher has said that she relies on her coaches to help build her confidence and to take the burden of planning and interpreting her training off her shoulders. Many elite athletes rely on coaches to keep them from doing stupid things, like responding to symptoms of overtraining by training harder.

Another advantage of working with a coach is accountability. This advantage snuck up on me when, in my late thirties, I chose to work with a coach for the first time since high school. My conscious reason for hiring a coach was that I had run out of ideas on how to improve and I wanted someone to give me fresh ideas. That’s another benefit of working with a coach. And, sure enough, my coach had me try some new things with my training that worked well. This was expected. What was unexpected was the sense of heightened accountability that I felt. I never saw myself as an athlete who cut corners, but when I had a coach to report back to I suddenly found myself not cutting corners that I had cut unconsciously before.

 

Check out these eBooks

$16.99
ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running

Buy now

$10.99
Running with the Mind of Meditation: Lessons for Training Body and Mind

Buy now

$13.99
Born to Run

Buy now

$9.01
Holistic Fueling For Ironman Triathletes

Buy now

As a coach myself, I may be biased, but I believe that every runner can benefit from working with a good coach. Any one of the above-mentioned benefits—confidence building, stress
alleviation, stupid mistake avoidance, accountability,
and fresh ideas—could make the partnership worthwhile. And the knowledge component should not be underestimated. For lack of knowledge most runners, and even most competitive runners, make fundamental mistakes in their training such as not varying the intensity of their workouts sufficiently.

Once you’ve made the decision to work with a coach you must then find one. The first step in this process is deciding if you’d rather work face to face with a coach in your area of work through the internet and/or by phone with a coach who could be anywhere.

The advantages of working face to face with a local coach are obvious. You certainly won’t do every run with your coach present, but he or she can directly supervise some of your most important workouts. You may also enjoy the opportunity to do track workouts and such with a group of other runners working under the same coach. A coach who sees you run can do things that a remote coach cannot, such as correct your form and observe that you look tired and need a rest.

ca_468x60_giftcertificates
One of the advantages of opening up the map in your coaching search is that you can be very choosy. If you insist on working with a coach who has experience with national champions—well, there may not be such a coach available in
your area.

To summarize, I think you should have a coach. Few runners regret the decision to hire a coach, and it’s a small risk in any case. If it doesn’t work out you can go back to talking yourself out of making stupid mistakes with your training.

 

A New Way to Get a Coach.

      Technology has recently made possible a new type of coach – with the endless possibilities of the internet today, you can sign up for coaching online! For runners, I recommend Ben Greenfield, author of Author of the popular “Beyond Training” book. He is currently the founder and owner of Human Wellness Solutions, a company that develops innovative and cutting-edge fitness and nutrition services and solutions to help people reach their physical and mental performance goals, whether that be to cross the finish line of an Ironman triathlon, or simply shed a few pounds.

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

Voted in 2008 as the Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA) and recognized as the top 100 Most Influential People in Health, Ben Greenfield is a fitness, triathlon, and nutrition expert, and has authored multiple books and DVDs

    From 2006-2009, Ben was Director of Sports Performance and managed the physiology and biomechanics laboratory at Champions Sports Medicine in Spokane, WA, offering metabolic-based weight loss, bicycle fitting, running gait analysis, swim stroke analysis, VO2 max testing, blood lactate testing, resting metabolic rate analysis, and other cutting-edge procedures for weight loss and performance. He is now a full time coach, trainer, nutritionist and author.

     Ben also owns the Rock Star Triathlete Academy, the internet’s top school for learning the sport of triathlon and how to be a better triathlete, the Superhuman Coach Network, a mastermind and mentorship program for personal trainers and health experts, and Endurance Planet, the world’s leading resource for endurance sports entertainment and podcasts. He was voted in 2008 as the Personal Trainer of the Year, by the National Strength and Conditioning Association, an internationally recognized and respected certifying agency.

His credentials include:

-Bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology

-Personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA)

-Sports nutrition certification from the International Society of Sports Nutrition (ISSN)

-Advanced bicycle fitting certification from Serotta, the “Harvard” of bicycle fitting schools

-Over 9 years experience in coaching professional, collegiate, and recreational athletes from all sports

 

Download these books by Ben Greenfield:

$1.10
Endurance Training Nutrition: Top 20 Fueling Myths Exposed
Buy now

$7.66
Run With No Pain
Buy now

$10.97
The Low Carbohydrate Diet For Triathletes
Buy now

$9.99
Weight Training for Triathlon: The Ultimate Guide
Buy now

 

The advantage of this online coaching and training course is that you can have access to the products of one of the best athlete and coach there is at any time you want! Ben Greenfield offers lots of advice, lessons, and training plans from the Triathlon Dominator, to  Running pain free, and strength training. Another great advantage of having an Online Coach is that it costs less compared to when you get a personal coach. When you get an Online Coach, you only pay for a one-time investment for the program you choose, whereas having a personal coach requires you to pay him/her for every session!
 

These programs are proven to work and you can see the many testimonials available for each program. The only setback to having an online coach is that YOU have to push yourself and motivate yourself to be dedicated, consistent, and patient with the program.

Remember that this is not some advertisement that you usually see on the internet claiming instant results – it’s a TRAINING COURSE based on proven exercise programs backed up by sports science. The instructions, demo videos, and even one-on-one online coaching are available with a click from your hands. Like any other training regimen, the results are based on how committed you are to training! The guarantee for each program to work depends on how you guarantee your commitment to it and your passion for running.

Don’t get it if you think you won’t be able to follow consistently and be patient with the results. But if you are passionate with your sport and you really want to commit to train to achieve more, then get coached by one of the best triathletes today – it’s worth the investment!

Ben Greenfield offers numerous eBooks and training courses, and if you are the committed athlete who is wiling to invest time and resources in the best training plan there is, the Ironman Dominator Package is for you:

Triathlon Dominator Package
 

 

**********

 

 

TrailHeads Elements Running Gloves (Medium)

Iwotou Protective Gym Running Jogging Sport Armband Case for Samsung Galaxy S4 + Free Accessories (Black)

Asics Unisex CQAR0503 Entry Multi-Color Digital Running Watch

Nathan Sports Trail Hydration Pack with Two 10-Ounce Nutrition Flasks

This article is featured at Onefitstop.au and Ezine.com
super saver

     Many new runners want to improve their speed and strength by doing lots of additional exercises and sometimes even investing on expensive equipment. Doing these things is not bad – if the exercises are done correctly or if the equipment fits the runner, it may show good results. But great improvements in speed can be achieved by doing one simple step: refining your running form. Not only you can run more efficiently, but more importantly you’ll be less at risk of injuries.

Here are some tips to improve your form :

1. Look straight ahead

      Imagine you’re trying to catch someone or something that is moving 10 to 20 feet ahead of you. If you need to check your feet, make sure you don’t keep your head down for a long time. Looking ahead would straighten your spine and keep your neck from tensing up. Also, you can see what’s coming and keep yourself from bumping into something!

2. Shoulders down

      This doesn’t mean slouching your shoulders, but think about ‘pulling your shoulders away from your ears.’ Keep your shoulder blades to neutral, not too tensed or not too slouched down. This helps your arm swing and trunk rotation when you run.


Buy now
3. Hands to your pockets

      Don’t put them inside your pockets, but when you swing your arms keep them to the level where your pockets are or where your hands might slightly brush your hip. Keep your elbow at a 90 degree angle and point your hands forward. Remember that you want to move forward so you should swing your arms forward as well, not bringing your hands in front of your chest to keep your trunk from twisting too much.

4. Hold an egg

      You can observe that a lot of runners tend to clench their fists. This small movement causes tightness around the arms and even tension on the neck and shoulders. Imagine holding eggs with each of your hands – you don’t want to break them so gently cup your hands and relax.


Buy now
5. Land comfortably

      I once went to a department store in the Philippines to look for a pair of shoes. One salesman ambushed me with his trivia to convince me to buy his shoes. He said that runners should ALWAYS land on their midfoot. I disagree with this notion because runners have significant individual differences from one another. Most runners would be comfortable landing on their midfoot but if you have a high arc, it’s a different story. Also in terms of technique, if you want to sprint then you’re better off landing on your toes. Some people will be more comfortable landing on their heels and then rolling their foot, as long as they have enough heel cushioning. What’s more important is your ‘stride length’ – you wouldn’t want your leg to be way ahead of you unless you are sprinting. Your feet should land directly underneath your body and as your foot strikes the ground, your knee should be slightly bent naturally upon impact.

Land your feet directly under your body.

Land your feet directly under your body.

If you’re just starting to run, try to run naturally and slow first while checking out these 5 simple tips on how to improve your form.

SHOP
As Featured On EzineArticles
 

Also check out ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running

A groundbreaking program that teaches you how to run faster and farther with less effort, and prevent and heal injuries, for runners of any age or fitness level.
In ChiRunning , Danny and Katherine Dreyer, well-known walking and running coaches, provide powerful insight that transforms running from a high-injury sport to a body-friendly, injury-free fitness phenomenon. ChiRunning employs the deep power reserves in the core muscles, an approach found in disciplines such as yoga, Pilates, and T’ai Chi.

ChiRunning enables you to develop a personalized exercise program by blending running with the powerful mind-body principles of T’ai Chi:

    1. Get aligned. Develop great posture and reduce your potential for injury while running, and make knee pain and shin splints a thing of the past.
    2. Engage your core. Shift the workload from your leg muscles to your core muscles, for efficiency and speed.
    3. Add relaxation to your running. Learn to focus your mind and relax your body to increase speed and distance.
    4. Make it a Mindful Practice. Maintain high performance and make running a mindful, enjoyable life-long practice.
    5. It’s easy to learn. Transform your running with the 10-step ChiRunning training program.

Buy now

Download it for your Kindle and iPad from Amazon for only $16.99!

 
amazon free shipping

$16.99
Running Motivation Raptor Shirt Funny Dinosaur Tee to Motivate Runners L

Buy now

from $404.00 and up
Garmin Forerunner 305 Waterproof Running GPS with Heart Rate Monitor

Buy now

$32.99
Pyle-Sport PHRM38GR Heart Rate Monitor Watch with Minimum Average Heart Rate Calories Target Zones, Green

Buy now

$15.99
48 Inch Speed Training Parachute Running Chute – Blue

Buy now

Garmin Forerunner 10 GPS Watch (Pink/White)Buy now Garmin Forerunner 210 Water Resistant GPS Enabled Watch without Heart Rate MonitorBuy now Garmin Forerunner 310XT Waterproof Running GPS With USB ANT Stick and Heart Rate MonitorBuy now Garmin Forerunner 10 GPS Watch (Black/Red)Buy now


(adsbygoogle = window.adsbygoogle || []).push({});

Here’s my write-up for Milo R2 APEX Running School’s Fb page about Speed, Agility, and Quickness Training:

=====================================================================================================
 

This week, we will focus on Speed, Agility, and Quickness Training (SAQ Training), which would allow the runners to improve their ability to accelerate and decelerate while dynamically stabilizing the whole body during fast-paced movements in all planes of motion. SAQ Training also can help the nervous system to respond more efficiently and enhance muscular recruitment (be able to use more/smaller muscle fibers) and coordination when done with correct mechanics.

*SPEED is basically any movement in one intended distance covered divided by time (ie, forward speed).

*AGILITY refers to quick changing of movement direction or speed.

*QUICKNESS is the ability to react to a stimulus and properly change the motion of the body.

Here are some quick intro points on what to expect with the workouts:

    *SPEED is a product of stride rate (number of strides over time or distance) and stride length (distance covered in one stride). We’ll be doing exercises to improve your stride rate and stride length by working not just on muscular strength and flexibility, but most importantly on neuromuscular efficiency. Some aspects of speed may be dependent on genetic factors (like long legs, etc), but keep in mind that Speed is a skill that can be learned through proper drills and mechanics.
    *Improving AGILITY involves the mindfulness of the runner to maintain his/her center of gravity over the base of support while changing directions at various speed. Training for agility enhances neuromuscular coordination, dynamic (or “moving“) flexibility, dynamic postural control, functional core strength, and proprioception. This helps prevent injury as the body learns to control the sudden forces it encounters while running, and it improves the structural integrity of connective tissues.
    *QUICKNESS, or simply “Reaction Time” is the ability to respond and switch the position of the body while moving with power, in all planes of motion and from all body positions. It is also important to be able to assess visual, auditory, or kinesthetic stimuli and provide the appropriate physical response as fast as possible (ie, avoiding a car while running).
    *Precise technique is important for SAQ training so really be mindful of your body and how it moves while executing the drills. Feel which muscles work to stabilize your body and how you keep your center of gravity.

Maximize each drill/exercise by doing the drill at a slow pace first to get your body accustomed to the movement. Gradually inrease your pace for every set. When you feel that you are able to maintain your center of gravity and your limbs (especially your legs) move naturally with the movement, try to do the drill at the fastest pace that you can. SAQ Training will surely improve your running economy so give each drill all that you’ve got and recover well with Milo R2!

Enjoy the workout!

 

 

$16.99
Running Motivation Raptor Shirt Funny Dinosaur Tee to Motivate Runners L
 

Buy now

from $404.00 and up
Garmin Forerunner 305 Waterproof Running GPS with Heart Rate Monitor
 

Buy now

$32.99
Pyle-Sport PHRM38GR Heart Rate Monitor Watch with Minimum Average Heart Rate Calories Target Zones, Green
 

Buy now

$15.99
48 Inch Speed Training Parachute Running Chute – Blue
 

Buy now