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Mid-Packers
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Aug 04, 2007

Proper Breathing for Runners

by elgerdh
According to the text Physiology of Sport and Exercise by Wilmore and Costill the need to breathe increases in direct proportion to the intensity of work. A mild workload such as brisk walking prompts expansion of the lungs and deeper breathing. As the work becomes more difficult, the rate of breathing also increases.  Like when you start running.  With the exception of conditions such as asthma, breathing should not limit your ability ...
Aug 03, 2007

Are You Getting Enough Protein?

by elgerdh
The Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram of body weight., or .36 grams per pound.   In order to meet that guideline, a female weighing in at 130 pounds needs about 47 grams, while a 200 pound male requires 72 grams. Up until recently, many so called experts have failed to take into account the fact that physical activity increases your need for protein.  Research by P.W. Lemon suggests that wei ...
Jul 27, 2007

Tips for Starting an Interval Program

by elgerdh
If you are a runner and not doing interval training at least part of your racing season, you are probably not performing to your potential. Interval training is a great way to boost your race performances, primarily because it's the best way to actually simulate the demands of racing.  Research by Peter Snell has demonstrated significant faster 10K times following a period of interval trainin ...
Jul 27, 2007

Conditioning for Runners: The Javorek Dumbell Complex

by elgerdh
Looking for a new way to improve your running or overall fitness but can’t spend the money or time to go to the gym? Here is a routine that you can do at home recommended to me by Al Sapa, a successful high school coach in Wisconsin who uses these exercises with his athletes. Al recommends Javorek Dumbell Complex Conditioning as a great weight-room alternative for distance runners in particular who may feel intimidated but desperately need ...


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