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Techniques

Running training: workouts designed to improve technique

in Techniques

These running drills can be used as warm ups and are vital for strengthen specific muscle groups needed for powerful running. There are several reasons for using the activities: (1) The exercises serve as an excellent warm-up tool for both training and competitive situations. After all, running drills imitate specific characteristics of technically sound running... MORE

Running: the importance of race pacing

in Techniques

The importance of quick starts in competitions: can kayakers convince you? Should you start each of your competitions in a blaze of speed and then attempt to ‘hold on’ during the latter stages of the contest? Would it not be better – less fatiguing and more efficient – to maintain an even, consistent pace throughout... MORE

Running efficiency: boosting speed and power by reducing the...

in Techniques

  To increase your max running speed you need to reduce the energy cost of your activity. Here’s how: If you use running in your sport – whether it be football, basketball, tennis or even running itself – one of your key training goals should be to reduce the energy cost of your running. If... MORE

Predicting your race time with the critical velocity speed...

in Techniques

High-speed running tests are excellent predictors of race finishing times How can you predict your performance in a forthcoming marathon? And how can you measure improvements in your fitness if you are not racing regularly? The answer is to work out your ‘critical velocity’! What’s that? Another sophisticated performance variable to deal with – just... MORE

Muscle soreness: prevention and treatment of injury

in Techniques

Muscle soreness is the bane of all athletes because it’s connected with low muscular power outputs and an inability to carry out high-quality workouts and competitions The exact cause of the soreness is unknown, but there are three key ways to prevent it: 1) Avoiding sudden upswings in training intensity or quantity; 2) Maintaining good... MORE

Lactate facts: get real with lactate measurement

in Techniques

Owen Jones explains how to keep an eye on your lactate acid levels Lactate level readers are great little gadgets – but don’t rely on them to reflect changes in fitness. Whether you are a cyclist, rower, runner, cross-country skier, swimmer, or triathlete, your lactate-threshold velocity (LTV) – the speed at which blood lactate concentrations... MORE

How ‘hyperoxic’ training dramatically improves cycling performance

in Techniques

When the ‘Iron Curtain’ came crashing down and Western journalists took their first detailed look at East-German athletic facilities, they discovered a unique bunker buried in the earth near Berlin. Although the fortified structure did not contain the much sought-after remains of Adolf Hitler and Eva Braun, it did hold a unique laboratory full of... MORE

Four simple ways to keep a check on your...

in Techniques

Four simple ways to keep a check on your overall fitness. Whether you are a ball player, a cricketer, an endurance runner, a triathlete or a serious practitioner of some other sport, it is important for you to improve your fitness steadily over the course of your training year or competitive season, because fitness upgrades... MORE

Fell running strengthens athlete’s hamstrings and quads

in Techniques

Downhill running can help prevent leg-muscle soreness Charging up hills boosts leg-muscle strength and improves your running economy, but what about running down hills? If you carry out repeats on a neighbourhood incline, you’ve got to jog back down the hill before you surge upward again. Does such downhill ambling do anything special for you... MORE

Wake up your body and brain

in Techniques

A hand to knee reaction drill to improve speed, power and strength Hand-to-knee reaction wake-up drill In this ’s exercise of the month, we depart from our more usual ‘muscle conditioning’ routines and instead look at the hand-to-knee reaction/‘wake-up’ drill – an exercise designed to ‘wake up’ muscles by firing up the brain and nervous... MORE


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