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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 ...


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, ...


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

Both your friend and wife are wrong. Your friend seems to believe that fasted cardio leads to greater fat loss, but it simply doesn’t. Your body might attempt to use more fuel from fat during such a session, but it makes up for it later in the day, thereby rendering the attempt neutral (neither good or bad). Whether you exercise fasted or fed should be ...


6

I'd take a look at the free half marathon training plans from Hal Higdon. Plans are available for all skill levels. The general formula for the beginner plans is as follows: Monday: rest Tuesday: 3 to 6 km run Wednesday: half of long run distance Thursday: 3 to 6 km run Friday: rest Saturday: long run (gradually increasing to 20 km) Sunday: ...


5

"I run daily" "sleep around 5 to 7 hrs per night" That's the issue. Your body needs some time to regain its full strength, and I don't mean 5 to 7 hrs per night, but more like 2-3 days, even a week depending on how intense your running is. Just run like 3 times the distance you do now once every 2-3 days like on monday and on friday, and go play on ...


5

HIIT training is a form of workout where you alternate between about 30-60 second periods of intense exercise and less intense exercise, so running at a constant speed would not be considered HIIT. Running usually falls under the category of cardio. Slow twitch muscles are developed when doing endurance exercise and fast twitch muscles are developed when ...


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 ...


5

The most likely reason is you pull up your foot when you run. This seems pretty common. Holding your foot up while running can exhaust your shins. It can also perpetuate heel striking which removes some of the shock absorption that your feet naturally provide. This in turn causes your shins to be even more tired. Tired shins may lead to shin splints if the ...


4

VO2max is the amount of oxygen which your cells are able to convert into CO2. It doesn't say anything about the anaerobic threshold, for that you need to do a Conconi test (there are many variants of that test for all kinds of sports). High VO2max on a cellular level means you have a good lung and mitochondrial function, because these two factors contribute ...


4

Short answer: No. Using the stairs in your house is likely not going to yield any good results. In fact, it may do more harm than good. Running up stairs can be a great way to train cardio, specifically for interval training, but I'm afraid the intervals are simply going to be too short, and you're going to be spending more time running down the stairs, ...


4

The basic idea of an energy gel is to help maintain your blood sugar levels without you having to stop to eat something. It has to be easy to swallow and to digest. Our body absorbs simple carbohydrates faster than complex ones. If a particular gel has different types of carbohydrates (like glucose, maltodextrin, fructose, etc.), you'll absorb them even ...


4

This might not be the answer to the question you've actually asked, but there's too much to put in a comment, so I'm going to risk the downvotes. Your question suggests that you believe the sweating is being caused by being overweight and thus heating up faster, causing your body to produce sweat as a cooling mechanism. While this may well be the case, ...


4

First, there are two things that you note in your comments that are the most likely culprits. The race being hillier than your training area is the first indicator, as hill running is an entirely different beast than flat. It's much harder on the legs, and the calves especially, as they are the springs and shock absorbers for your legs. You're also doing ...


4

(In this answer I am only addressing muscle growth.) Muscle growth occurs on a per need basis within certain genetic and environmental parameters. Presenting a challenge to the muscles (typically by training) creates a stimulus for growth. Environmental factors (relative to the muscle tissue) such as stress and nutrition can promote or discourage additional ...


3

It would look like this: It's basically a straight line. Don't take the variations from the straight line too seriously. There are so many other factors involved (wind, distance, running form, etc.) that it doesn't make sense to try to measure it too precisely. The graph above is for a 30 year-old male with 70 kg and 1.75 m, calculated with the corrected ...


3

VO2max is not super important for 10k. It's correlated with performance, but it's not a good predictor. (Source) Don't worry too much about HR or VO2max. You should focus on performance. If you're improving your times and running longer distances, then it doesn't matter if your watch says your VO2max is decreasing. If your resting HR is increasing, ...


3

The first step is to go to a running or fitness store that sells shoes and talk to one of the shoe specialists. They should have knowledge about the shoes and, in my experiences, will watch you walk and run, talk to you about your running experience (how long you've been running, what distances you run, what surfaces you typically run on or plan to run on), ...


3

The posterior tibialis controls pronation but the actual “foot roll” comes at the end of a very long kinetic chain. Each running step is initiated (or should be) in the glute and travels through the leg. The pronation could be caused by any sequence of weaknesses in the kinetic chain. For many runners (and non-runners), weak glutes can cause a plethora of ...


3

There are two main adaptations of the body to downhill effort: that of the muscles and that of the joints. A downhill effort is made of eccentric muscles contractions (wikipedia link) have a specific impact on muscles. These eccentric contractions result in muscle micro-tears, which are normal. During the rest after the effort, With the repetition of ...


3

Based on my own experience, you should be back in about a month. First week will be rough but you will start seeing improvement by the end of week 2. Take your time, you will get everything back and it won't take long. Definitely build back the mileage and make sure you give your body enough time to recover. If you ran 10 miles on Sundays, I would do 4 ...


3

To answer your question, you must define what is the objective of the workout you are performing. Depending on the objective, you can define yourself what you should be doing between series. Active recovery between series helps your body to learn to clear by-products while fatigued. Active recovery means a running pace that allows you to recover to such a ...


3

The funny thing about exercise (or just physical activity in general) is that the best way to feel ready for it, is to do it. It sounds like what you're doing is assuming that exercising means going balls to the wall, run until you puke, squat until you're legs give out, every time you do it. It doesn't. Didn't sleep? Go lighter or do less reps / sets. ...


3

Complicated question and I fear no definite answer. Depends on your recovery capacity, your genetics, ... You can find some information about how to optimize your hybrid training (endurance & strength) by searching through google with terms like mTor or AMPK pathway. You can also read alex viada "Hybrid Athlete" book which may help you go faster in ...


3

Try some wrist and or ankle weights - or even a weight vest depending on the climate. You aren't quite going to get the same effect as if you were moving faster but you are going to be making it more effort for a given speed.


3

To address your question directly, you should not do any running or HIIT training until your Achilles tendinitis has healed fully. And that recovery should include a tentative and gradual return to your regular training volume and intensity. Loads equivalent to 2–3 times the body's weight are typically exerted on each leg during running, and the ‘high’ part ...


2

The rule of thumb is to minimize downhill running to 1% of your uphill running. Thus, if you do hill workouts such as hill repeats or Jack Daniel's type R sessions on hills you are supposed to run up and walk or jog down. The idea is not that you do not run down the hills, but that instead of sprinting all out you "ease" down the hill. And this is meant ...


2

Here are some options: Get a small MP3 player. Anything from an IPod nano to knockoffs that sell on Amazon. This one has a screen and is less than $20. While you will still have to carry it, you can probably fit it in one of the super secret pockets many running shorts have. Some of my shorts have a pocket near the waist band on the back. With that ...


2

I've used and recommend headphones like the Sony Sports Walkman headphones that offer Bluetooth connectivity but also let you store music directly in the built-in memory (up to 4GB) so you can run without your phone and still have plenty of music. They sound great and are waterproof, you can even use them while swimming, so they lend themselves well to ...


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