For even greater results, make sure to make space in your schedule to have at least one strength session per week. If you can, get under some weights at the gym, but if this isn’t possible for you an at-home session can be very effective in boosting your strength!
In this article I’m going to go through five different types of runs and give you a workout example as well as a suggested effort to each session! However, instead of giving you a certain pace to run at, we’re going to use rate of perceived exertion (RPE) to choose what speed you should perform each run at. The RPE scale is a widely used effort metric in sports. It is a simple and easy to use method of analyzing an individual’s effort.
The goal behind using a mantra in a run varies. If you struggle with knowing that you’ve still got a lot of miles ahead of you then you might benefit from a mantra that keeps you grounded and in the moment. If you struggle from negative self-talk, then positive self-reassurance might help!
“For how long should I hold each stretch?” is another common question. In this article I’m going to give you a simple set of rules to follow so you can avoid asking yourself these questions and even help your fellow runners out whenever they ask these questions.
Clinician Vladimir Janda, famous for his lifetime of work treating muscular pathologies, describes K tape’s function as applying moderately contractile tape over the affected muscle, joint or soft tissue. This appears to cause gentle, passive, and constant contraction tension of the epidermis (have a look at the illustration below to better understand this concept). This affects muscle strength (Murray 2000) and can change blood flow in the taped muscle of injured subjects (Kase and Hashimoto 1998).