42

Your answer lies in your own question: I'm a bit of a couch potato with a sedentary job, who normally gets out of breath walking up a few flights of stairs. Recently I saw an article on TV about an 82 year old guy who has been hill running for decades, and still goes out every day. Stamina is something that can be trained like everything else. As @...


36

If you are really interested in the biology behind fitness then I'd suggest reading Dr. Jack Daniel's "Daniel's Running Formula". I'll paraphrase a few of the points you would read there. The goal is to get oxygen from the air to the muscles that need it. There are several systems involved in this process. Lung capacity Quite simply, how much air can ...


16

Cardiovascular endurance and general conditioning. Simply put, the body will adapt to whatever your regular activities are. The fuel that you provide your body with also plays a part, but your conditioning is what makes the biggest difference. Muscle size is largely irrelevant to something like walking, but it can help if you were trying to sprint faster. ...


12

I'm curious to know what makes him (and the walkers I saw) "fit" - where does his stamina comes from? He was stick thin like me, so I guess muscles don't play a huge role in it. I can only assume it's down to heart and lung efficiency? Well, a quick look at that man's body may not have given you an accurate enough picture of his body's composition. He ...


10

A marathon is altogether different league when compared to a 10 km run. There are many things to consider... Hydration. You should have a proper hydration plan in your long distance races. For 10 km races, you wouldn't probably have had hydration during the race course. In a marathon, I would advice you to start hydrating from the 5 km mark. From there ...


8

Good morning. I work as an athletic therapist for the US Army currently and was with the USMC for 4 years prior to that in the same capacity. Anterior tibialis pain/tightening is usually caused by tight calves. As your foot dorsiflexes the calf muscles have to allow that motion to occur. If your calf muscles are tight the anterior tibialis and other ...


8

So you went for a long run for your current training level and felt tired for a few days afterwards? That would be expected and rather the point. You're trying to stress your body so that it will adapt to the stress and then some (supercompensation). This process means that you will be a bit tired. I'll note that some of the commenters wanted to calculate ...


7

Yeah you should rarely, if ever, plan on adding more than 10% in either distance or speed per week as a general rule. More to the point of your question is whether you want to increase aerobic speed (how fast can you run 10k) or burst speed (how fast can you run < 1k). If the latter, then yes, bodyweight exercises like squats, one-legged squats, box ...


7

What does it mean to bonk or hit the wall during a run or a bike ride? In endurance sports such as cycling and running, "hitting the wall" or the "bonk" is a condition of sudden fatigue and loss of energy which is caused by the depletion of glycogen stores in the liver and muscles. Can this can be a fairly serious thing, so what are the ...


6

Absolutely do not heel strike. It's not necessary, and you won't want to do it anyway because it will be painful. When you run on clean asphalt with proper form, it should be quite comfortable and you generally should not get blisters or excessive wear on your feet. If you start with half a mile to a mile max barefoot in the first week and gradually ...


6

Jim Wendler, a big strong weight lifter, says this: I believe [high schoolers] should be at least to do the following before they even lift weights; 50 push-ups with proper form (no A-Frame or saggy ass) 10 strict pull-ups 100 sit-ups 25 parallel dips Be able to hold various bridging positions for at least 30 seconds. Have some kind of running base ...


6

For the most part, the science is still unclear on the long term effects of things like long distance running on the body. Some studies have suggested that it can be bad for knee cartilage (in beginners), but goes on to say that their findings were likely not clinically relevant due to experimental error (http://www.ncbi.nlm.nih.gov/pubmed/24045919). Other ...


6

With the exception of a track event, most everything else will have hills. I've heard hill repeats referred to as "speed work in disguise". What they have in common is rather than the steady-state output you can build up on the flats, you need the ability to generate a lot more output, and then recover quickly back to your steady-state maintainable race ...


6

I think your question is extremely broad, but there are some commonalities to this situation that are applicable across a wide range of endurance events, so I will hit the high points of the things that beginning endurance athletes often don't think about or do wrong. Climate: Many times people underestimate the effect that climate has on an endurance event....


5

Treadmill Video - Can be done on your own. Although imperfect, if you have access to a treadmill, you can set up your video camera and film your running form from the side, the back and the front if the treadmill doesn't block the view. I also think it helps to do both side views because there can be left -right differences. If you can hook your camera up to ...


5

I want to clarify some points for you, which will help you decide what to do: You've been working to add muscle and mass. You've only been working your legs. Muscle responds to Specific Adaptations to Imposed Demands (SAID principle) What is unclear is whether you want to keep a more balanced physique with increased mass, or reduce your mass to where it ...


5

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% ...


5

The amount of milage your run every week is dependant on your age, fitness level, trail vs road, goals and finally the definition of "Run vs Jog". The hard part is that as humans we are all different and our bodies all react differently to training. Some people can run 60k or less and successfully "Run" an ultra. The other variable is how many races you ...


5

Nowadays, most training plans for Marathons, includes both lots of LSR and later a fair bit of speed work. The common idea is to first build up your ability to run long distances on fat and later add speed. As the first part will inevitably slow you pace a bit over time, the later part is needed to get the speed back into the run. E.g. the first 8-12 weeks:...


5

There are no known physiological reasons that drinking water before running is bad. Some people can't handle water juggling around in their stomach while they're running. It can cause a lot of discomfort or even muscle cramps. Some people may even get a bit sick from it. You can also hear and feel the water sloshing around if you drink enough of it which ...


5

I don't believe that "stop sweating" is a good goal simply because, as it stands, it isn't a SMART goal. You can absolutely train to reduce fat, lower your resting heart rate, and get better and faster at conquering those stairs. However, even the most experienced athletes start sweating at some point. Sweating is your body's natural method of cooling ...


4

As far as I understand the WAVA (and WMA) age grading is calculated as record-time/your-time where the record-time is the best recorded time for the specified distance, gender and age. So as an example assume you are a 48 years old male running half-marathon at 1:42:12 (me). Then you need to know the record time for the WAVA 2006 tables: 1:06:23. And you ...


4

The ammonia smell is caused by your body using protein as a fuel source. When necessary, the body will turn to breaking down protein to get glycogen, and the waste products can over load the mechanisms for getting rid of them. When this happens, one of the pathways for excretion is through sweat, and ammonia is one of the waste products. This will generally ...


4

Be sure to do some joint loosening (not stretching) before you run. Then walk for a few minutes before starting. This is a less shocking way to begin for the knees. The advice about gradually increasing your distance is spot on. Otherwise, just be mindful of the way your foot is striking the ground (be as light as possible).


4

Generally speaking, for running you should never wear cotton. Once it gets wet it chafes and that hurts. Options: Wear nothing under your shorts. Most shorts have a liner that may be perfectly sufficient. Wear short running tights. This is mostly for chafing to prevent the skin of the thighs rubbing together. You don't need to wear anything underneath. ...


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