Junk Miles – Running

There is no such thing as junk miles.

Junk miles have been talked about for years with various perspectives on them. Often junk miles are viewed as running for the sake of running, with no particular target or goal in mind for that run. They are the fillers around the speed sessions and long run. For me those fillers are not junk. They provide and important function by adding to your aerobic base, if carried out correctly. Continue reading “Junk Miles – Running”

Core Stability For Runners

Core Stability, What is it?

 

Core stability, why do runners need a good core? Mention core work to most people, and they think of crunchers/sit ups and planks. How do we define our core? These should be easy questions to answer as core stability is everywhere, from GAA training to pilates to boot camps. However defining what your core is and how it works is more difficult than you might think. The most common location of the core encompasses from your sternum down to creases under your buttocks. Therefore supposedly, all the muscles in this area make up your core. Continue reading “Core Stability For Runners”

Training LCHF

Training LCHF

 

Training for endurance has been part and parcel of who I am since I care to remember. I have competed in various different endurance events over the last 25 years. Starting off in schools cross country races so many years ago, has led me on an educational and experimental journey. The transition from an ordinary healthy western diet to a low carbohydrate high fat (lchf) diet is part of that journey. Continue reading “Training LCHF”

LCHF Part 2

LCHF

A low carb high fat (LCHF) lifestyle/diet doesn’t totally remove all the carbohydrates (carbs) from your diet. It reduces them to a small amount. However, some people go the “whole hog” and reduce their carb intake to next to nothing (<30g) and rely on a metabolic state called ketosis to fuel the bodies needs. The evidence suggests that a low carb ketogenic diet is very effective for weight loss. Some believe weight loss is caused from a reduced caloric intake (due to satiety from protein consumption) whereas others contend it is due to a more advantageous metabolic state. For those not worried in the science of how it works, the result is the same – WEIGHT LOSS. Continue reading “LCHF Part 2”

Low Carb High Fat (LCHF)

Low Carb High Fat

Back in May 2015 I was waiting to catch a plane to New York for my sister’s wedding. I had some time to kill in the departures lounge so I ambled into the book shop. I’m always drawn to the sport or non fiction sections. Within a couple of minutes browsing I came across Christoper McDougalls’ latest book, “Natural Born Heroes”. Having really enjoyed the concept of his previous book “Born to Run” I decided to give this one a shot. Continue reading “Low Carb High Fat (LCHF)”

Fuel for Endurance

Endurance

Fuel for endurance is a hotly debated topic. Understanding your bodies energy and nutritional requirements is a difficult task. Fueling this demand can be even trickier. As an endurance athlete I am constantly researching and experimenting with new and old training techniques. I believe fuel along with physical/mental strength, flexibility and recovery are all components of a good training lifestyle. Endurance athletes have traditionally favoured diets high in carbohydrates (pasta, bread, rice, potatoes etc.), moderate in protein (meat, fish) and low in fat. Continue reading “Fuel for Endurance”

Stretching, Should You Stretch?

Stretching

Static stretching (SS) has been used as part of a warm up protocol for many years. It is common to see teams of every code, athletes, cyclists, etc, stretching before their chosen discipline. It is also common among all levels of athletes to incorporate SS into their cool down regime. This methodical approach has been indoctrinated into us for many years by well meaning parents, coaches, teachers, etc.  However there is very little evidence to show the benefits of stretching. The supposed benefits of static stretching (SS) are to:

  • Prevent injury
  • Improve flexibility
  • Enhance performance.

Throughout this post I will look at each of these supposed benefits in light of what the evidence says. I will then give an alternate way to achieve these benefits were the evidence for SS is lacking. Continue reading “Stretching, Should You Stretch?”

Barefoot Running

The publication of the popular book “Born to Run” by Christopher McDougall, has led to massive interest in and experimentation with barefoot running. Shoe manufacturing companies have taken advantage of this new phenomenon by developing minimalist shoes which gives the user a close to barefoot experience. The central theme driving the adoption from shod foot to barefoot is the hypothesis that it improves running economy thereby saving energy and injury risk reduction. However there is little high quality evidence to support this hypothesis. Continue reading “Barefoot Running”