How your body moves? Your running movement starts with Central Nervous System (CNS) using preconceived motor programs and sensory information that make adjustment, for instance skipping over a pothole. The energy that drives you forward is a result of muscle contraction. The good news is, there are other 2 types of "free" energy you can (and should) utilize when your [...]
If you are following coach's training for your upcoming race, one of the most important advice your coach could give you is not to break the speed limit. A common misconception among leisure and even experienced runners is that faster is better. There are many reasons coach tell you to adhere to the right pace (often a range you [...]
We had a good time in the class and HR test session on the track. Hope everyone enjoy and more friends to come join us in our next Garmin Max Heart Rate Class! Here's class PowerPoint download link: Max Heart Rate Malaysia
As we've learned in finding your Maximum Heart Rate (MHR), Resting Heart Rate (RHR) is another number you'll need to find out your optimal heart rate training zone. Finding RHR is much easier than MHR. Here's how: Put on your heart rate monitor/watch. Find a quiet room where you can sit down and rest. Relax and breath deeply for 3 [...]
[dropcap]T[/dropcap]he Run Fast Academy website is nearly completed and I'll be guest blogging anything related to the running data quite regularly. And to keep myself motivated I'll name it "Data Thursday" :) As the name suggests I'll try my best to post useful information about workout, nutrition, recovery with simple statistic on every Thursday. Back to the topic let's discuss Maximum [...]
[dropcap]S[/dropcap]imilar to tempo run, cruise intervals improve your lactate threshold (occurs around 85% of your maximum heart rate) but a short rest between repetitions allow you to run slightly faster than a tempo. You may also use the same pace as your tempo run but reduce the rest time in between repetitions. Threshold run helps improve your aerobic capacity and race [...]
It's last day of Sept! Been running 302km in mostly Easy and Marathon zone for the past 1 mth to build my aerobic base. Improvement comes from proper stress+recovery. According to Dr. Nicholas Romanov "The Running Revolution" some runners run high mileages to achieve higher performance and these ppl are known as the Big Monkey. They feel uneasy if they [...]