Optimal Heart Rates

I’ll start by answering directly a question asked of me recently: there is no such thing as an optimal heart rate for any running event. Heart rates do not relate to paces. There are many variations in heart rates (HR) due to both individual and environmental influences. See my previous entry on heart rates for more on [...]

Track & Field Photo Finishes

I know that most of you who read this aren’t sprinters and you may not even follow track and field that much (if at all). For those who do, this one’s for you.
We had a good discussion about photo finishes and how it is determined who wins in those close races. And given the “photo [...]

Track Etiquette Take II

I think it is really neat to see people out using tracks to run, jog and walk on. I love the company. As I previously posted, there is a certain etiquette I wish was followed and generally known. Basically - slower runners (walkers) to the outside lanes, faster runners get the inside lanes. It is [...]

Visualization & Running I

Did you know that 99 % Olympic athletes practice visualization (also referred to as mental imagery) for an average of 12 minutes a day four days a week (Orlick) ? You probably think this applies to the skill or technique events (shot put, high jump, etc.) in track. Not so! Distance runners also use visualization. It can promote relaxation, [...]

Running Off-Road

Off-road running such as trail running, dry river beds, sand dunes, the beach and the like can be an important part of a training program. The key of course is to answer who, what, when and how before launching into an off-road strategy.
First, let’s put one myth to rest. Off-road running is not necessarily easier [...]

How Fast are They… Really?

It’s sobering every once in awhile to take a look at world records and the paces or speed these elite runners can attain or maintain. In perspective, there are only a handful of humans who can even come close to these times and speeds. 
We walk an average of 3.6-5.4 km/h or about 3 miles per [...]

Stride Rate versus Stride Length

You only get faster by increasing your stride rate (leg turnover) or increasing your stride length. This will make sense to almost anyone. Your speed is a function of these two parameters. There are optimal stride lengths depending on the individual anatomy and biomechanics of the individual.
SPEED = STRIDE LENGTH (SL) X STRIDE RATE (SR)

A preferred and [...]

Pace or Heart Rate The Great Debate

The great debate - what is more useful in training: your pace or your pulse/heart rate (HR)? Proponents of each feel equally strong. Leaving subjectivity and economics aside; what does science say?
Regarding Heart Rates

The heart is a muscle which gets stronger, larger and improves efficiency with conditioning. (i.e. HR lowers and volume of blood pumped [...]

Lactic Acid Myth

We’ve all heard it. We may even have said it. “That lactic acid burn… lactic acid is building up and it makes me sore… lactic acid slowed me down…”
Well, lactic acid, or better referred to as lactate is actually an energy source which is critical to conditioning and performance. Lactate builds up in our blood [...]

Breathing - Something so Simple, yet….

This article covers legal methods of improving your breathing and lung function.
Breathing… something we do about 15 times per minute (12-18 is a normal range). That’s over 22,000 per day. It happens automatically. Breathing is regulated by our sympathetic nerves. Our breathing rate is a response to a bodily need.
Lungs work pretty simply. Your lungs do [...]