How much energy/calories do we burn during training and race participation? In order to answer this simple yet complex question we need to know what a metabolic equivalent, (MET), is. This is the amount of energy that a person uses per minute during physical activity and is dependent on the person’s body…

Kalongkong Hiker

by Erik Bies, DPT, MS Runners, coaches, and other athletes are always looking for ways to prevent injury and become more efficient and economical while running. In this example, let’s consider our athlete is the weekend warrior with a 40 hour/week desk job or high school student-athlete. This person sits several hours…

ALEX HUTCHINSON SPECIAL TO THE GLOBE AND MAIL PUBLISHED MAY 27, 2018UPDATED MAY 28, 2018 Stephen Seiler’s awakening occurred shortly after he moved to Norway in the late 1990s. The American-born exercise physiologist was out on a forested trail when he saw one of the country’s elite cross-country skiers run past –…

85 Percent Effort Is Important What does 85 percent effort mean and what’s the significance of that number? If you have read running magazines, books on running, or any of the hundreds of websites offering running or training advice, you may have come across the following terms: • Tempo Runs • Anaerobic…

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Matt Fitzgerald / February 17, 2016 If you asked a stadium-size crowd of other runners to name the most important type of running workout, some would say tempo runs, others would say long runs, and still others would say intervals of one kind or another. None would mention recovery runs. Unless I…

Kelly O’Mara / July 15, 2014   Over and over, top runners maintain consistently high stride rates—and so should you.  Running speed is a function of two very simple things: the length of your running strideand the frequency at which you take those strides. To go faster, either one or the other has…

RUNNERS WORLD: Improve your running economy and go stronger and longer at any pace.   BY JENNIFER VAN ALLEN JUN 2, 2009 What makes a runner fast? Conventional wisdom says it’s high aerobic capacity, or VO2 max. But check out the 10 fastest runners at any race, and the winner won’t necessarily have the…

Runners world: BY JOHN A. KISSANE NOV 10, 2014 The Easy-Day Pace Are you running your easy miles too fast—or too slow? In May, Sally Kipyego, a 2012 Olympic silver medalist in the 10,000m, sped to a 30:42.26 win at Stanford’s Payton Jordan Invitational—a pace that works out to 4:56 per mile. Achieving…

Runners World Run a Perfect Race The alarm clock rings…now what? Here’s how to navigate any course correctly   To race well, you need to train well. Duh. But there are also race-day logistics to master. Even if you nailed all your workouts, you can still blow everything by tearing around on race…