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Improve your running economy by building your core with these workouts.
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amazon oakley frogskins, stiff plank position from your shoulders to your heels. you need even more core work. and increase your circulation. Here's a video of a good dynamic warmup routine to try before your run: Dynamic Warmup for Runners This routine is designed to warm up the specific muscles used for running. Pendergast said that she felt up to the challenge,
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Creative Cook: Pendergast often prepares her own food including family dinners.D. and his colleagues at Iowa State University wanted to see if they could help people understand what optimal exercise intensity feels like so that exercisers could adjust their efforts accordingly The researchers had two groups of 30 college students report their perceived levels of effort while running at various speedsThe result "The most appropriate level of exercise is the intensity that does not feel unpleasant" says Ekkekakis These findings were later confirmed by a study of middle-age female subjects When asked to choose their preferred intensity level Ekkekakis says "most selected the level that corresponded to their level of aerobic-anaerobic transition" That is the intensity where optimal aerobic conditioning occursAnd now for the real-world implications of these studies: If the majority of your running feels comfortable you're probably working at the right intensity level In this case"right" means a steady aerobic level which translates to approximately 65 to 80 percent of your maximum heart rate This is the intensity at which the bulk of your training (between 80 to 90 percent of your weekly mileage) should be done primarily because running at this pace can be continued for a long time And we are after all long-distance runners hitting the road to burn calories improve our cardio-respiratory fitness increase our endurance and get all the other health benefits that are best accrued at the aerobic-conditioning levelThe best news from the research is that running at this optimal intensity can be determined without a bunch of technicians measuring your oxygen uptake You've got the talk test and you don't need to recite the pledge to vindicate the principles for which it stands "Just go for a run" says Foster "and start talking"Going Beyond WordsThe talk test is reliable for gauging intensity when you're running within your optimal aerobic zone (65 to 80 percent of max heart rate) But for the 10 to 20 percent of your weekly mileage outside this zone other methods of determining running intensity are usefulHeart-rate monitors: Tracking your heart rate with a monitor (which reads your pulse via a sensor typically built into a chest strap) tells you precisely how hard--or easy--you're working It's especially helpful on recovery days to keep you from going too hard When you run too fast on these days you don't give your body a chance to recover and you risk overtrainingPace: When you're doing speedwork on a measured course or a track it's a good opportunity to let your watch do all the work and run strictly based on pace--aiming to run at an intensity you can maintain the entire workout This allows you to practice your race pacesPerceived exertion: Developed by Swedish physiologist Gunnar Borg this method involves assigning a number to the degree of effort you're expending A simplified version of Borg's scale ranges from zero to 10 with zero being no effort at all and 10 being an effort too difficult to maintain for more than a few seconds Rarely do distance runners need to top out at 10 But when running hard 200- to 400-meter repeats shooting for numbers seven to nine on this scale would be appropriate In comparison an average run might rank a three or four Researchers also measured the subjects' heart and breathing rates.
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