I'm Melissa and I am currently majoring in biochemistry with a neurobiology concentration and psychology minor, pre-MD/PhD. I hope to go into neurology, endocrinology, or oncology for a specialty, especially as a surgeon. Here you will find organized yet convoluted information regarding fashion, health, food, fitness, beauty, college, study tips, makeup, and more. I love all my followers and often survey my readers in order to make my blog better for anyone who decides to read it. So please, critique me!
I find this really interesting! “The past four years have seen an alarming decline in U.S. racing performances in distances across the board. 5K times are off by +1:17, that’s a 4% decline! Average Ironman times have increased by +21:54, a nearly 3% decline. I ask you - How could we let this happen to this, the Swiftest of Nations? I urge you to join us along with your fellow American road racers, trail runners, triathletes, cyclists, and swimmers in making a new commitment to restoring the speed to your own community.” - Athlinks
That’s a really interesting statistic! I think they messed up on the half marathon portion though and put the 10k time twice lol.
I’ve had troubles with shin splints in the past. A lot. My dad thinks I’m just prone to them. I have shin sleeves, and I plan to wear them this season so I prevent them, because I really want to own this season and have an amazing time in my last season of track.
My shin started hurting a tiny bit for a few minutes after I sprinted an 800m after practice today. It doesn’t hurt now, but I’m wearing my shin sleeves because I wanna be careful.
Anyone have advice on what I can do to make sure I don’t get them this year? Besides doing calf raises, I don’t really know any preventative things I can do.
Edit: I’m not a heel-striker. I always focus on my feet when I’m running and I hit mid-foot. I’ve actually been having pretty good form preparing for track, so I don’t think that’s a problem.
I have a fairly expensive pair of Asics. I heard that Nike are really crappy and Asics are the best from my runner friend. I’m not 100% what exact shoe it is, though, because my boyfriend bought them for me for Christmas (with the help of said runner friend). But I’ll look into that!
Studies have shown that static stretching before a workout (after a warm-up) causes muscles to lengthen instead of bulk up. Why is this bad? Well, if you’re a sprinter or a jumper you need thicker muscles so that they activate more quickly. That means quicker times.
So what can you do if you are a sprinter or jumper? Dynamic stretching. If you don’t know what that means, you can read about it here. Having strong muscles will not make you ugly. It will make you strong, fast, and able to jump high. Track and Field is not a vanity sport.
Don’t throw away all that you’ve learned about static stretching just yet, though. Static stretching can be helpful at the end of a practice, because it helps to release the lactic acid build-up in your muscle.
If you’re not a sprinter or jumper, feel free to do static stretching if you want elongated muscles.
A lot of my posts will be regarding the heavy focus on aesthetic appeal as opposed to performance based benefits.
This post is relative to the constant quotes I see that show a sprinter’s physique as opposed to a marathon runner’s physique and statements such as “want to get ripped, then sprint”. I wrote an article regarding the diet effects on the six-pack a while ago. If you haven’t read this first then read it here.
Now here is a question for those people who believe the statement regarding ripped. Do you really believe marathon athletes don’t sprint? The best marathon runners either training well above the lactate threshold (sprint training) or just below it.
Let’s use Patrick Makau as an example. He recently broke the marathon (42.2km) world record at a time of 2 hours, 3 minutes, and 38 seconds. That is approximately 21km per hour for 2 hours! How can you reach that type of pace without sprint training? Oh and to add a cherry to the cake you notice the runners sprinting at the end to try and gain the best possible time, which I can guarantee would be faster than 21km/hr. So the reason why the sprinter looks different to the marathon runner is accessory training diet as explained in my article I had written earlier.
Charles Poliquin posted an article regarding why spinning classes can make you fat, and he goes into scientific theory about how and why this happens. Again, this is all relative to aesthetic appeal.
The one thing I will always incorporate into my training is training for health and not just aesthetic appeal. A combination of training methods is most important for heart health. Let’s try and remember first and foremost being healthy should be a priority in performance based sports. If you’re not healthy then you won’t perform correctly.
Note: I’m not saying sprinting doesn’t get good results, I am saying combine methods of training to get great results and great health!
kaoticthoughts asked:
You probably get this question constantly...lol but do you have any suggestions for the best kind of running shoes? or where i should look?
You should definitely go to a store like Dick’s, or a local store for runners if you have one like that. (I’ve heard of stores like that, and I don’t have any in my area, either.) Don’t buy shoes online unless you’re just replacing old ones and you already know how they feel on your feet. It’s very important you get shoes that are for what type of training you’re doing that are also comfortable for your type of foot.
As for brands… I use Asics. I know a lot of people who use Mizuno, also. My college runner friend says not to get Nike for running, because “they just suck”. I trust him, because he runs a crazy amount of mileage every single week, haha.
Cool Running, the site that made the Couch to 5k program, has rated running surfaces on a scale of 1-10, 10 being the best surface.
Grass 9.5
Wood chips 9
Dirt 8
Cinder track 7.5
Track 7
Treadmill 6.5
Asphalt 6
Sand 4
Snow 2.5
Concrete 1
Keep this in mind when planning a run! As cool as it may seem to run on the beach, it can be dangerous. People who run on the beach, as opposed to the grass, tend to have more joint injuries.Stay safe!
aloha-erica asked:
k just need some advice. I was a pretty avid runner. I was running about 5 miles a day, 5x a week. I normally would run on a bike path near my house but I started switching it up to run on the beach barefoot a few times a week. But then my foot started hurting REALLY bad even though I don't remember ever doing anything to hurt it. So I haven't exercised at all in about 3 weeks to let my foot heal and it feels fine now. I was thinking of starting off slow by running on the beach. Any tips? Thanks
Cool Running, the site that made the Couch to 5k program, has rated running surfaces on a scale of 1-10, 10 being the best surface.
Grass 9.5
Wood chips 9
Dirt 8
Cinder track 7.5
Track 7
Treadmill 6.5
Asphalt 6
Sand 4
Snow 2.5
Concrete 1
As you can see, running on sand is drastically worse than a bike path made of dirt. So I would suggest you avoid the sand as much as possible. The reason sand is so bad is simply because it is an unstable surface, so injuries (especially joint injuries) are more common. If you only have sand to run on, be really careful. Some people, when they get tired, stop focusing on what they’re doing and focus on the fact that they’re tired out. If you get tired on sand, and you can’t focus as much on your running form, slow down or take a break. Having breaks in your runs is much better than injuring yourself.
Anonymous asked:
Ok so I have intense track practice 5 days a weeks from 1:30-4:30 (sprinting, weight training, ect.) and I feel like I burn plenty of calories to have more junk food haha. It hasn't decreased results and all the practice makes me so hungry and grapes and yogurt do NOT fill me up haha
That is totally fine to do. I completely understand, I feel the same exact way during track season myself. I think you oughta read this. It’s a post thespartanwarrior wrote about the concept of “If It Fits Your Macros”. :)
Fancy running, but aren’t sure how to progress? Our ten-week plan combines intervals of walking and jogging to build you up to 30 minutes of continuous running.
Running is a fantastic workout for the heart and lungs, and is one of the best activities for losing weight.
You may think it’s only for the athletes, but you can run at different speeds and over any distance so it’s suitable for all abilities and levels of fitness.
Ten-week running plan: before you start
Kit basics
As a beginner, all you need is loose comfortable clothing and a good pair of trainers.
A pair specifically designed for running will help you avoid injury.
Your body has to absorb up to three times its weight each time you land.
The greater the shock-absorbency of your shoes, the less strain is placed on the joints.
Replace shoes after about 12 months, depending on how many miles you do a week.
If you’re running at night be sure to wear high-visibility clothing and always run in well-lit areas.
Technique
An inefficient running style can mean that you tire more quickly, while bad technique can leave you vulnerable to injury.
Look 8m to 10m straight ahead, your gaze slightly down.
Keep your shoulders square and relaxed so they can naturally roll inward with each stride.
Keep your body upright but lean slightly forwards so your shoulders are just in front of your hips. If you are too upright or lean back, it can act as a brake and increase your risk of injury.
Maintain a 90° to 120° bend in your elbows and keep arms close to your body. Relax your hands and drive your elbows back, not forwards. Your arms should swing forwards and back, not across your body.
As you stride forward, cock your foot so your toes point up to your shin. This helps your foot to land under your centre of gravity. A ‘lazy foot’ is likely to fall in front of your centre of gravity and can lead to hamstring injury.
Push you foot into the ground and drive through the ball of the foot.
Following the programme
The workout can be performed either outside or on a treadmill, but there is a slight difference between the two.
On the treadmill you are stationary and the belt is moving. When you run, you push up with each stride.
Outside, the ground is stationary and you are moving. When you run, you push up and forward.
This means if you usually run on a treadmill you will find outside running more difficult.
To overcome this problem, set the treadmill to a 1 per cent gradient. You’ll hardly notice the difference and it will force the forward stride action.
Run at whatever speed you feel comfortable. For treadmills try 8kph to 9kph. At this beginner stage, completing the allotted time is the priority.
Try to run at the same steady pace, but slow down if you feel tired.
Even if you feel you are jogging at a walking pace, keep the running action going as it will help you to progress.
If the sessions one week are a struggle, stay on that week until you can comfortably complete them.
Ten-week running plan: warm up and cool down
Warm up and cool down
Calf stretch
Warming up will prepare you physically for your run and reduce the risk of injury.
A good warm up before each run should last between 5 and 10 minutes.
March on the spot for two minutes.
Continue to march, bringing knees up to waist height for 20 steps.
Now walk, kicking back with your foot so it to touches your bottom before each step. Repeat for 20 steps.
Jog on the spot for 10 seconds then march for 10 seconds. Repeat x 5.
Walk on tip toes for 20 steps
Walk, allowing only your heels and not the ball of your foot to touch the floor for 20 steps.
Hold each of the following stretches for 20 seconds, then repeat on the other leg.
Quad / hamstring stretch
Quad stretch: stand straight, holding onto something sturdy for support. Bend your knee back, take hold of your foot and bring your heel to touch your bottom. Keep your inner thighs touching.
Hamstring stretch: place your right heel on the ground and point your toes back towards your shin. Lean forwards from your hips until you feel a stretch in the back of your right thigh.
Calf stretch: press your hands against the wall at shoulder height. Bend your right knee forward as you take a step back with your left leg, keeping it straight. Press the left heel down until you feel a stretch in the calf.
Hip flexors: stand with your back to a bench. Place one foot behind you on the bench. Bend your front knee until you feel a stretch in the front of your left hip.
At the end of your run, spend a few minutes cooling down.
Walk briskly for 2 minutes.
Walk slowly for 1 minute.
Stretches as above, holding each for 30 seconds.
This will gradually return your heart rate to resting level and stretch your muscles to reduce tightness and soreness the following day.
Ten-week running plan
Week 1
Goal: to try gentle jogging interspersed with brisk walking for 20 minutes three times a week.
Monday, Wednesday, Saturday: jog for 2 minutes then walk for 2 minutes. Repeat x 5.
Week 2
Goal: to lengthen blocks of continuous jogging and increase overall workout to 24 minutes.
Monday: jog for 3 minutes then walk for 2 minutes. Repeat x 4.
Wednesday: jog for 3 minutes then walk for 2 minutes. Repeat x 4.
Saturday: jog for 2 minutes then walk for 1 minute. Repeat x 8.
Week 3
Goal: to lengthen blocks of continuous jogging.
Monday: jog for 4 minutes then walk for 2 minutes. Repeat x 4.
Wednesday: jog for 5 minutes then walk for 2 minutes. Repeat x 3.
Saturday: jog for 4 minutes then walk for 2 minutes. Repeat x 4.
Week 4
Goal: to jog continuously for 6 minutes. To increase overall workout time to 28 minutes.
Monday: jog for 5 minutes then walk for 2 minutes. Repeat x 4.
Wednesday: jog for 6 minutes then walk for 3 minutes. Repeat x 3.
Saturday: jog for 6 minutes then walk for 3 minutes. Repeat x 3.
Week 5
Goal: to lengthen blocks of continuous jogging. To increase overall workout time to 30 minutes.
Monday: jog for 7 minutes then walk for 3 minutes. Repeat x 3.
Wednesday: jog for 7 minutes then walk for 3 minutes. Repeat x 3.
Saturday: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.
Week 6
Goal: To jog continuously for 8 minutes.
Monday: jog for 8 minutes then walk for 3 minutes. Repeat x 2. Jog for 6 minutes then walk for 2 minutes.
Wednesday: jog for 8 minutes then walk for 2 minutes. Repeat x 3.
Saturday: jog for 8 minutes then walk for 2 minutes. Repeat x 3.
Week 7
Goal: to increase the length of time spent continuously jogging. Try a 10-minute block of continuous jogging.
Monday, Wednesday, Saturday
Jog for 10 minutes then walk for 3 minutes.
Jog for 8 minutes then walk for 2 minutes.
Jog for 7 minutes.
Week 8
Goal: to increase the length of time spent continuously jogging.
Monday
Jog for 10 minutes then walk for 2 minutes.
Jog for 8 minutes then walk for 2 minutes.
Jog for 8 minutes.
Wednesday
Jog for 12 minutes then walk for 3 minutes.
Jog for 8 minutes then walk for 2 minutes.
Jog for 5 minutes.
Saturday
Jog for 12 minutes then walk for 3 minutes.
Jog for 8 minutes then walk for 2 minutes.
Jog for 5 minutes.
Week 9
Goal: to increase the length of time spent continuously jogging.
Monday
Jog for 12 minutes then walk for 3 minutes. Repeat x 2.
Wednesday
Jog for 15 minutes then walk for 3 minutes.
Jog for 10 minutes then walk for 2 minutes.
Saturday
Jog for 15 minutes then walk for 3 minutes.
Jog for 12 minutes.
Week 10
Goal: to complete jogs without walking breaks.
Monday: jog for 20 minutes.
Wednesday: jog for 25 minutes.
Saturday: jog for 25 minutes. If you can, keep going for an extra 5 minutes
