Runner's Forum With Polar In this workshop, learn how to pick and best utilise the right gadgets to improve your run. You'll also learn how to fine-tune your training programme in this sharing session. Registration closes September 26.
Marathon Guide Planning on conquering the marathon? We've prepared a gamut of topics from nutrition tips to getting in tip-top form so you'll be ready for race day.
Her Say: Taking Yoga Together Won't Make You Girly Joining your wife or girlfriend for yoga or dance class won't make you any less of a man, says Ana Isaac. Take her word for it, your girl will love you even more for doing so.
Her Say: Uh-Oh – She Wants A Boob Job... Whether it's cosmetic surgery or long hours in the gym, women have their own ways to find the perfect look. Us guys can play a part by simply being a caring and understanding partner, says our female columnist, Anna Isaac.
Her Say: Finding Miss Right If you're looking for Miss Right, our female columnist has this advice - Stop looking. But that doesn't mean you won't find love with that special girl.
Jargon just plain sucks, especially if you’re new the scene. Don’t let it turn you off. We’ll guide you through the quagmire.
Intervals
Usually done on a running track, it involves alternating periods of running and rest with each interval run at 80-90 per cent effort. This should be the most intense of your training sessions.
Fartlek
Not to be confused with intervals, this refers to a continuous run where the pace of running is varied – for instance sprinting for 100m before settling into a 50 per cent effort recovery jog for 2-3 minutes before sprinting again. Think of it as a combination of many low-intensity intervals.
Tapering
This is the act of reducing an athlete’s training load and increasing the training intensity around 2-3 weeks before a race. This lets the muscle rest, while maintaining fitness. The amount of mileage to reduce, the level of intensity to take each running session to, and the length of the taper period will depend on the race distance and athlete ability.
Cross Training
This refers to the use of other aerobic activities to maintain your endurance levels to add variety or while nursing an injury, for instance. Activities can include swimming, cycling, rollerblading, elliptical machines – even kayaking, the sky’s the limit.
Lactate Threshold
This is the point where aerobic activity becomes anaerobic; meaning lactic acid is produced faster than the body can remove it. In heart rate zone terms, this is usually 80 per cent effort and above.
Pronation
When your foot strikes the ground, your feet naturally flex inwards slightly to act as a shock absorber. Problems occur when pronation is insufficient or excessive.
Carbo Loading
This is a method of eating that aims to load more glycogen (used as fuel by muscles) into the body in preparation for a big race. It usually involves reducing carbohydrate intake for a period of time (around two weeks) before a race, before increasing intake on the week before the race.
Footstrike
It means what it means: The way your foot hits the ground. Yet, there is debate on the best way to do it – midfoot, forefoot or heel first.
Train Now, Triumph Later Sports training isn't one-exercise-fits-all. No matter what your game, here's how to improve it.
Dynamic Stretches For A Better Run While research has shown that static stretches before your workout can damage your performance, dynamic stretching specially targets muscles used for running. Try this pre-run routine to add some kick to your workout.
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