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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 ...


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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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I try to get at least half of my normal exercise time on vacation. I try to run on treadmills in gyms or outside. The main issue here is the energy that you burn and how that affects your diet and sleep. If you are used to burning something of the order of 1000 Kcal during exercise then stopping with exercising for a prolonged period can cause problems with ...


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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 ...


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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 ...


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Running calorie burn doesn't change so much with age and gender. Because its about the work you did physically. There is a non-linear relationship between walking speed and rate of calorie burn. Essentially what this means is that total calorie burn while walking depends on both the distance that you walked and the speed at which you were walking. This ...


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You may want to consider getting a belt with a pocket. There are commercial running belts. Moneybelts will work a good bit of the time. I personally have one that my mom stitched together for me that works very well for my purposes. All of these solutions hold the phone up against your body, so there's very little jiggle or rubbing.


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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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This article claims that broken capillaries can very much be expected from intense exercise: http://blog.mariobadescu.com/broken-capillaries/ When the capillary walls contract and expand too quickly, the muscles in the wall tear and allow blood to seep through. Repeated dilation from hot water/showers, microdermabrasion, spicy foods, alcohol, intense ...


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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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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. ...


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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 ...


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I've not played with the Polar Footpod but have played with the similiar Adidas speed Cell + x-cell combo, and if you ignore the occasional bluetooth dropout, and can wait till you have a PC in front of you the gadget appears to be fairly accurate, but not precise. Per the link I stuck in my reply to: Time yourself at 100m sprint?, there have been a few ...


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I get where you are coming from, i used to do 1 hour 40 to 2 hr exercises to lose weight now i do 1 hr ish (usually 1hr 10 mins). bmi hugely depends on frame size but the chart doesn't tell you that most times, most times we think we are medium sized when we can be small frames, which means greatly reducing calories. but make it one hour from now on, a 20 ...


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Asked a similar question a few months back, about how accurate GPS based devices were for measuring the distance run on a track, was deleted as off topic. Anyway I had a search and play, appears a few bodies had already composed a few tables giving the found accuracy for various devices e.g GPS Accuracy of Garmin, Polar, and other Running Watches This lead ...


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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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The 120/30 test is something about the best kick off practice. Measure the heart rate during jog and switch back to walk once HR goes beyond 120 which almost always after 2-3 min run by fact. Afterwards run again. Repeat. 30 minutes long. Keep trying until your HR stabilises and then you can achieve more. Why 120bpm? Because of recovery run based on that. ...



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