Hot answers tagged

48

It's two different types of training. If all you were doing was jogging back and forth on the field, then your fitness would be just as sustainable as the other players around you. However, soccer is also punctuated with short burst, high intensity dashes that require a different type of training. This is similar to many other sports that mix two different ...


41

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 ...


21

Whether or not it is necessary to wait an hour depends on you, actually. Some people can drink a lot and go run, some people can't. However, unless you are chronically dehydrated or exercising in extreme weather conditions, you won't need water for most of your runs. You should be getting most of your hydration from your diet during the course of the day, ...


19

Getting a little more technical than JohnPs answer, what it comes down to is Aerobic vs Anaerobic conditioning. With Aerobic exercise you are keeping within your "oxygen budget", your body has enough oxygen available to supply the requirements of your muscles. When you are exercising at a constant intensity over a long interval you are in the aerobic phase, ...


16

No one can say how much you can train before you become overtrained. Firstly, there are too many factors involved, such as nutrition, weather conditions, your cardiovascular fitness, your fat percentage, your strength and explosiveness, the presence of any diseases (in particular autoimmune or inflammatory). Even if science knew how all those factors ...


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. ...


15

Yes, combining strength workouts with non-strength workouts will reduce the effectiveness of the strength workouts. Of course, that should be acceptable if your goal is broader than pure strength. Per Tom Kurz' Science of Sports Training, page 174: Combining strength exercises and endurance exercises in one workout reduces strength gain without ...


14

Run more. Much more. Mostly slow, sometimes fast. You're talking about sustaining 6 minute miles for an hour, which is starting to approach the bottom of elite level. That would put you at 1:18ish for a half marathon, which is a very respectable time, and often would place you on or near the podium for an age grouper. You would need to ramp up to where you ...


12

There are many options to try out. Please don't stop - you're on the right track. Before each run session, prepare your body a little bit through some dynamic stretching to prime your muscles and joints for the effort. This should be part of every session. If you are pressed for time, cut back on your actual running time (and mileage) to fit in a routine ...


12

This article has links to actual studies showing no significant benefit to doing cardio with hand or ankle weights: ...if you are walking at a 3.5 mph pace and burning 5 calories per minute--adding a hand or ankle weight may make it feel harder, but you aren't actually burning more calories. A 2002 study in the Journal of Sports Medicine and Physical ...


12

Definitely think you can go sub 25 minutes. The key with running is "Accumulated fitness". The more often you run and the more consistently (say 4 days a week for an entire year), the better you will become. So how do you get there? 1) Run often - minimum 4 days a week but slowly see if you can fit 5 or even 6 days a week into your schedule 2) Run ...


12

Erythropoietin (EPO) is a naturally occurring substance in the body that aids in red blood cell (RBC) production. It was originally developed as an external drug in the early 1900's to aid people with poor RBC production or other disease pathologies such as anemia. By itself, EPO will do nothing to enhance your running ability. What it does do, is enable ...


12

The technique is known as the "forefoot strike". I encourage you to look at this Harvard study on the subject. The premise is that it is the natural running technique for all cultures who predate Nike. Indigenous peoples who run barefoot or in sandals typically use this technique, and it is believed that we have run that way since we left the trees. The ...


12

When you say breathe in, L, R, L, R; breathe out, L, R, L, R we like to call this 4:4. That is 4 steps on inhale, 4 steps on exhale. This study tries to analyze some of the breathing dynamics of humans during running. While it's pretty long and technical, it's been written about in more layman's terms here. The gist of it suggests that a 2:1 pattern ...


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 ...


11

I would guess that by running exclusively on a tread mill you developed a stride that relied on the forgiving surface. I run exclusively in minimalist shoes (Vibram Fivefingers) on pavement with no complaints now but I ran in traditional running shoes for over a decade and had occasional knee or plantar fascia problems. I also spent about five years ...


11

Yes, there are benefits to training in the heat, but there are also risks. As @Ivo pointed out, you are far more likely to overheat / heat stroke / dehydrate when exercising in hot weather. However, if you take the proper precautions, there are benefits to be gained from training in the heat. What's more, these benefits will directly impact your success in ...


11

If your base is 3-4 miles, and you intend to run a marathon in 12 weeks, you are very likely to either hurt yourself, or fail to succeed. While it is possible you can do it, you are starting from a very low volume point. I would suggest considering training more to build up a stronger base before considering a marathon. Usually the plan is 10% improvement ...


11

I believe this is dehydration and/or exhaustion. There are multiple message boards and online forums where people conclude this. Here is just one example I too have experienced this MULTIPLE times, usually after extremely hard workouts or prolonged endurance events. I've done multiple 24-hour ski races where I never stop during the 24-hours. I end up ...


11

You can... But in my experience, it's better to use that 7th eyelet slightly differently to prevent heel slipping. It is shown in this video starting around 1:47: To the video Steps (images from Health on the Run): Create a loop using the last two eyelets. Put the shoelace through the hole on the opposite side. Put on the shoe and pull the laces tight ...


11

The comments section in this question, Is there any scientific info about effects of air pollution during exercise? link to some relevant information about exercise and air pollution. According to the CDC: Smoke can hurt your eyes, irritate your respiratory system, and worsen chronic heart and lung diseases. As @JohnP notes, the higher the level of ...


11

Your spine and shoulders should be fine, the biggest risk is to the knees. In particular, running with any kind of weights (vest, ruck sack, etc.) puts much more stress on your knees. If you have bad running form, it's even more of a problem. Some quick points to think about: Make sure you have the right shoes for your total weight including the ruck ...


11

What I find surprising, is that nobody seems to have mentioned your lack of sleep. 5-7 hours per night implies that you sometimes only get 5 hours of sleep. When you are working out and practice, your body will become stronger and sleep is quite vital for that process. You want to regenerate and also replenish your energy. As others have mentioned, you will ...


10

While drawing diagrams to calculate it would be fun, have you considered comparing your heart rate with and without the stroller? That would be a much more reliable than trying to estimate the increased energy requirements. Here's why: We would need to calculate the friction the stroller has with the ground, which depends both on its weight (with or ...


10

For general fitness and endurance, 25 minutes, six days a week would be better. The best advice I've ever seen for running is: Run. Run lots. Mostly slow, sometimes fast. One of the best programs I've seen for running comes from a triathlon and cross country coach that I've talked with a few times, and it's 3:2:1. Say your longest run is 30 minutes. You ...


10

Many people make the mistake in running that they think it's ok to just go out and run, without any base training. This misconception leads to a lot of injuries. My LONG run for the entire week is 10ish miles, and that's when I'm running between 30-40 miles/week. If you don't have a lot of base, then 10 miles twice a week is not what I would recommend. Plus,...


10

A similar question was asked here. That question included data from the 2009 Ironman Triathlon Championship in Kona, Hawaii. As you may know, the race consists of a 2.4-mile open water swim, a 112-mile bicycle ride, and a 26.2-mile marathon. A version of the scatterplot matrix from that question is shown here. The scatterplot matrix above plots the ...


10

Here is some of the the best available evidence regarding knee problems and osteoarthritis (OA): Virtually all activities require weight bearing will put stress on the knee joints Activities and sports that will put more stress on the knees are (football, jumping, long distance running, soccer, and any other sports that require constant cutting, pivoting ...


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