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Short answer, 180 is an example cadence, not the optimum, although it's a typical minimum number for competitive runners and a good starting point. Your height, weight, leg and stride length and running ability will determine your optimal cadence. Everyday runners generally fall between 160-170 steps per minute, while elite runners strike the ground ...


4

If there was no pain before you started running, you're probably overdoing it. A mile and a half really isn't much, and your cardio ability might be there, but your soft/connective-tissue ability might not be there. That stuff takes a long time to recover and strengthen. Also, if you've never run before, your musculature is probably wacko and imbalanced. ...


3

While it's difficult to give you exact amounts of time/distance without knowing more of your physical condition I think mikhailov mentions the most important thing possible: Listen to your body and take it slow.


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Ultra-runners end up with a very efficient fat-burning metabolism and a very good idea of what food works for them. Fundamentally, you physically cannot take in enough calories to keep up with the energy expended so your body must switch to burning fat. (There is a maximum gastric emptying rate; combine that with the need for the fluids to be at the same ...


2

There's a swedish runner called Rune Larsson (2:18 boston marathon), had the swedish record on 100 km (6:43:36) for 22 years, ran 374 km in 48 hours, 263 km in 24 hours, basically a very experienced ultra marathon runner. His take on food is that most runners are too scared of trying things outside the norm, you don't have to eat enormous amounts of pasta ...


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There is a lot of debate about this topic in the running world still. The "180 as optimum" was taken after viewing footage of elite marathoners mid race, and counting steps. There has been some confirmation that some marathoners train at that cadence as well, but there have been just as many that don't fall into that range. What I've found as a coach, is ...


2

What are some of the best things to do whenever I'm on vacation? Usually, you should enjoy your vacation, and probably spend some time with your family. With that said, how about doing some sort of physical activity with your family, such as cycling or hiking. What's a good amount of time to allot for said workouts (or should I focus on keeping my heart ...


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To become an experienced runner may take few years, I'm doing similar amount of run plus gym 3-5 times a week. I assume you are running not just for fun but to be able to run at least half marathon. To protect and improve heart muscle I do recovery run on low heart rate 120bpm which is baseline for any type of runner as a recovery mode run. 30 minutes ...


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Diet Clean up your diet. The lower your body fat gets, the more insulin sensitive you become, and the easier you store body fat. Basically it gets harder and harder to get leaner. The techniques you can use to go from obese to "fit" aren't the same you need to get from "fit" to "ripped". You're eating a ton of carbohydrates, which is probably the problem. ...


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Well it looks like you have your exercise portion of things in order. Running and going to the gym regularly is for sure helping, but here is your main problem: My diet is not that great, I admit it. I don't control the portions. You should at the least know how much the portions you're eating are as well as adjusting how much you eat (not necessarily ...


2

The page Teemu found links to http://jap.physiology.org/content/93/3/1039. Here is what I get by eyeballing Figure 1, Metabolic energy cost of walking or running as a function of the gradient, figure B: Grade........ Energy used compared to flat -50%..........105% -40%..........100% -30%...........70% -20%...........60% -10%...........60% 0%............100% ...



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