Entdecken Sie I Better Run von Kovacs bei Amazon Music. Werbefrei streamen oder als CD und MP3 kaufen bei modecideas.com Übersetzung im Kontext von „You better run“ in Englisch-Deutsch von Reverso Context: Nobody! -You better run, boy. You'd Better Run. Ort: Fleetstreet Theater, Hamburg. Web: https://www.modecideas.com Projekt von Cordula Ditz. Kalender.
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Views Read Edit View history. Main page Contents Current events Random article About Wikipedia Contact us Donate. Training volume is certainly a big factor in performance, and lowering it too much on your recovery days can be detrimental if the total aerobic stimulus is too low.
Runners who are hesitant to lower their recovery-day mileage significantly should consider slowing the pace. This reduces stress on the body while allowing for more volume, Rosario says.
Some groups may opt to go longer or run twice a day on their easy days. Some research says doing two runs on your easy days will increase growth hormone production and thus speed recovery.
Ensuring adequate recovery comes down to more than just distance and pace. Eating a nutrient-rich diet , training on a multitude of surfaces, and wearing proper shoes can all reduce the wear and tear on the body and speed your recovery from harder sessions.
According to a A study published in the Journal of Science and Medicine in Sport found that participants who got less than less than seven hours of shut-eye per night also reported increased injuries.
Lack of sleep also affects your ability to thermoregulate, making it more difficult to perform well in adverse conditions, and increases cardiac effort.
In this state your central nervous system is too depleted to produce the effort needed to run fast.
Studies have shown that lack of sleep can also hinder your recovery. The Challenge: Sport is rife with messages that say to get better you have to work harder.
Cutting back on recovery day mileage seems counterintuitive to getting faster. I Swapped Training For Sleep and Never Ran Faster.
In the last decade, if you wanted to sound like an informed member of the running world, you threw out one simple word about strength: core.
Developing those magical muscles in your abdomen, trunk, and lower back was touted as the most vital ancillary work you could do.
Core stabilizing muscles are certainly important, but so are the muscles, ligaments, and tendons in the lower and upper body.
Several studies have found evidence that lifting heavy weights, especially with the lower body, improved race times for well-trained distance runners.
Attention in the strength and conditioning world has moved away from raw strength and more toward reducing the discrepancy in strength and flexibility between paired muscles.
We make sure their strength is equal on each side. While exercises targeting the abs, obliques, lower back, and hips are still included in this program, so are exercises that work on the quads, hamstrings, calves, Achilles tendons , shoulders, and chest muscles.
Other coaches add in balance boards, medicine balls, and elastic bands. Other options. Close drawer menu Financial Times International Edition.
Search the FT Search. World Show more World. When you are on a treadmill the tendency is to plug away, like a hamster on a wheel, doing the same thing over and over again.
For every mile you run your foot will hit the ground about 1, times. Repeating the same movement puts you at greater risk of joint or ligament damage.
So if you use a treadmill it's a good idea to mix it up a bit by varying the speed and the incline. If you run outside, particularly if you go off-road, there is inevitably going to be more variety.
Each step will be different from the one that went before, simply because you are running on an uneven and varied surface.
Research suggests that this constant challenge not only strengthens the ligaments and activates a greater variety of muscles, but also improves your sense of balance.
That said, the belt of a treadmill can be more forgiving than a hard pavement, which is important if you are carrying an injury.
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