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The Build Up Period – 10K Training programs

Further information to make a success out of your 10k training programs. Please note, this Build Up is only recommended for those who have trained on the 10k training programs previously. Do not start with the Build Up if you have not trained on the programs The Build Up was known in the days gone […]

The Build Up Period – 10K Training programs is a post from: Time-to-Run Training

Time-to-Run Training

Welcome to the Methods of the Training section

In this section we will be discussing the various training methods available for the athlete to reach their full potential. The first method we discussed was Interval Training, where we provided data to assist you in understanding the purpose of such sessions. This first article covered Interval Training Defined as well as The Physiology of […]

Welcome to the Methods of the Training section is a post from: Time-to-Run Training

Time-to-Run Training

The Off Training Period – 10K Training programs

Further information to make a success out of your 10k training programs. You have been training on the program for 3 to 4 months and you are beginning to feel jaded and the progress has become a little slower. It is time to rest. Rest and recovery is most important. We recommend a break of […]

The Off Training Period – 10K Training programs is a post from: Time-to-Run Training

Time-to-Run Training

Training to improve Aerobic power utilising Heart Rate

Train at percentage HRmax It is generally accepted that, aerobic capacity is developed by exercising with your heart rate at about 70% of maximum. During walking, or running, this increase is equivalent to about 55% of the VO2 max or, for college aged men and women, to heart rate of 130 to 140 beats per […]

Training to improve Aerobic power utilising Heart Rate is a post from: Time-to-Run Training

Time-to-Run Training

Understanding Intervals

Matching training characteristics to physiological changes Which is “better”, Interval Training or Steady State Training? Obviously that is simplistically stated, but I will try to make things more clear as we go. Eight years ago, my master’s thesis asked this exact question. One group of rats “volunteered” to run repeated 2 minute high intensity intervals […]

Understanding Intervals is a post from: Time-to-Run Training

Time-to-Run Training

Interpretation of Understanding Intervals

The article below leads on from the first article Understanding Intervals INTERPRETATION There are two major points I want to draw from Dr. Astrand’s experiments: 1) Intermittent exercise allows a higher total volume of high intensity work. Performed continuously, the subject could only manage 9 minutes at 350 watts. Performed in 3 minute intervals, he […]

Interpretation of Understanding Intervals is a post from: Time-to-Run Training

Time-to-Run Training

Water running can be beneficial to athlete

Water running in the deep end of the pool is quite advantageous as an alternative workout for run training. There are a few reasons why I recommend water running in an athlete’s training plan. One of the primary reasons is if the athlete has an injury that will not allow him or her to run […]

Water running can be beneficial to athlete is a post from: Time-to-Run Training

Time-to-Run Training

The Warning Signs of Overtraining

Listed below are the warning signs of overtraining: In the Muscles Persistent soreness and stiffness in the muscles, joints and tendons. Heavy – leggedness. Emotional Symptoms Loss of interest in training. Nervousness – a heightened state Depression – humour is lacking A “I don’t care” attitude. Inability to relax – linked to nervousness A drop […]

The Warning Signs of Overtraining is a post from: Time-to-Run Training

Time-to-Run Training

Welcome to the section covering Overtraining

Overtraining is a problem which affects a number of athletes at some time in their running career. Often an athlete is sufficiently lucky to pickup a minor injury or a touch of influenza that curtails their training. Runners are often compulsive by nature, this can apply to most sports, however in running where the athlete […]

Welcome to the section covering Overtraining is a post from: Time-to-Run Training

Time-to-Run Training

The Race Period for Racers

Further information to make a success out of your 10k training programs. Please note, this RACE PERIOD for RACERS is only recommended for those who would like to race for a period of 4 to 6 weeks max. This is normally aimed at the more ELITE athletes, sub 33min 10k PB or a Women with […]

The Race Period for Racers is a post from: Time-to-Run Training

Time-to-Run Training