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Why Your Running Pace / Speed Is Getting Slower

At a certain point many runners notice a decline in their running performance. They notice their speed or pace has gotten and no matter how hard they run they can’t run faster.

A sudden decline in running pace may be a sign you are doing something the wrong way.

Some causes of decline in running pace are ;-

1. Overtraining

2. Change of training methods

3. Under eating.

Over training.

If you train too much -back to back days without taking a rest your muscles will get exhausted and sooner or later you will experience a decline in performance. One way you can avoid exhaustion is to space your runs. Run today and rest the next day. If you already feel exhausted take a complete rest for a week.

Change of Running Method.

If you were used to running on flat roads and you have just shifted to hill running this might also affect you running speed. Immediately after shifting to hill running you may experience decline in pace because your body is not used to extra demand. It takes time for our bodies to adjust to the extra demands of hill running. With time the body adjusts and hill running feels normal.

Under eating

Food is the fuel that drives our run. If you are not eating enough you denying your body the fuel it needs. You can make a rough estimate of how many calories you need based on your weight, the kind of job you have, and your training program. People who exercise regularly should eat about 60 percent of those calories from carbohydrates, 25 percent from fat and 15 percent from protein.

Another fantastic article on this issue is at active dot com. See are you undertraining or undereating

How To Ice An Injury and Avoid Frostbite

I have always assumed icing an injury is a simple procedure but after reading an article by Dr. Jonathan Cluett I was astonished to read that If you ice it too much you can cause further damage to the tissues, including frostbite, by icing for too long. The Doctor has listed the correct procedure on how to ice

1. Ice The Injury Immediately

The effect of icing diminishes significantly after about 48 hours.

2. Perform an Ice Massage

Move the ice around the injured area, not allowing it to sit in one spot. If you have watched Prison Break you should remember the episode in which Brad Bellick returned to Fox River state Prison and got badly beaten. Bellick pressed the ice against his swollen face, that was wrong. The right way was to move the ice around the swollen area.

3. Watch The Clock as you Ice

This is where many runners get it wrong, According to Dr. Jonathan Ice for 15-20 minutes, but never longer. You can cause further damage to the tissues, including frostbite, by icing for too long. Remember that!

4. Allow time between Ice treatment

Allow area to warm for at least 45 minutes or an hour before beginning the icing routine again

5. Repeat the Icing

Ice as frequently as you wish, so long as the area is warm to touch and has normal sensation before repeating.

Visit Jonathan on about dot com and subscribe to his newsletter on practical ideas on how to treat running injuries

Article courtesy of About dot com.