Have A Slushie Before Your Next Summer Run Try downing a slushie before heading out for a warm-weather run this summer. An icy treat before a run in the heat improves performance and lowers body temperature.
Breathe in through your nose and mouth Some new runners assume they should breathe in only through their nose. You actually want to breathe in through your nose and mouth to make sure you're getting enough oxygen to your muscles while running.
Shoot for this (at least) "Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively affects many of the coronary risk factors."
Warm up, then stretch "Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good."
Take the "talk test" "The 'talk test' means running at a pace comfortable enough to converse with a training partner-but not so easy that you could hit the high notes in an Italian opera."
Hypothermia, or too much heat loss. When you exercise in a cold environment you must consider one primary factor: how much heat will your body lose during exercise? Read about exercising in cold
When that begins to change, our muscles regulate heat by releasing sweat, which allows the body to cool itself. But when the body is sweating, it's losing fluid Learn more about exercising in the heat
You may have heard of "brown fat," a type of fat found naturally in parts of the body that, when triggered, can burn off other "white" fat. In a 2012 study, researchers found that cold weather seemed to set the brown fat into motion, and that simply being cold could cause significant calorie burn. (Exercise may have a similar effect, as demonstrated in a study from around the same time, the New York Times reported.)
Compression garments do work. Sprinters have reported 43% less soreness during a 24 hours of recovery from a sprint workout, than their counterparts who didn't wear the compression garments. Runners who wear the knee high compression socks ran 6.1% faster on a treadmill than runners wearing normal socks
Did you know ?Endurance Term: Bonk
In endurance sports such as cycling and running, hitting the wall or the bonk describes a condition caused by the depletion of glycogen stores in the liver and muscles, which manifests itself by sudden fatigue and loss of energy. Milder instances can be remedied by brief rest and the ingestion of food or drinks containing carbohydrates. The condition can usually be avoided by ensuring that glycogen levels are high when the exercise begins, maintaining glucose levels during exercise by eating or drinking carbohydrate-rich substances, or by reducing exercise intensity.
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