No one wants to get injured before a marathon, but sometimes it just happens. The training season is an important stage in preparing for a marathon, but it is also a time when many runners encounter various strain injuries and damages. In case of injuries, it is important to look at what has happened, how badly and at what point in the training season. What, how and when? Strain injuries and bigger injuries often occur when early warning signs are ignored. Every runner experiences discomfort and muscle fatigue from time to time, but constant pain and abnormal sensations are not normal. Trainin ..read more

Motivation often helps to get things started, but if you’re relying solely on motivation to complete tasks, you could be waiting a long time. No one is motivated all the time, and it is not always present. In such cases, routines help you keep initiating and completing tasks. Routines also bring stability and balance to everyday life. A balanced everyday life Relying solely on motivation can lead to tasks piling up, stress, procrastination, excuses, and a decrease in self-confidence, especially when motivation runs out. Routines can be misunderstood as strict schedules without room for flexibi ..read more

Exercises, videos, pictures of healthy food, well-being, cheerfulness, and successful workouts. Social media is filled with images and videos related to well-being and exercise. Some people may find motivation, while others might find themselves wrapped in a blanket in the corner of the sofa after the deluge of images. Social media can have both positive and negative effects on training. Motivation or terror One study found that influencers perceived as trustworthy and attractive experts can increase others’ physical activity, but, at the same time, a negative body image can decrease the willi ..read more

Ground contact time (GCT) measures the time the foot spends on the ground during a running stride. The less time you spend on the ground, the more efficient running is. Fast ground contact time increases running speed and makes running more economical. What is a good ground contact time? Ground contact time is related to running cadence and vertical movement, as well as where ground contact occurs. An excessively long stride and a lower cadence often increase the ground contact time, these also often increase vertical movement. Vertical movement makes running jumpy, which makes it not energy e ..read more

Collaboration with Ochy – running biomechanics app Biomechanics goes together with physiology, combining different areas. Running biomechanics have been studied a lot, but studies have not been able to demonstrate the superiority of one running technique over others. There are as many running styles as there are runners. There are as many differences among professionals as there are among regular runners. One technique is not more optimal or more prone to injury than others. The most common and popular topic of controversy is the strike style. Is a toe or heel strike better than the other or d ..read more

Collaboration with Bikemap. Combining different forms of exercise can be beneficial in terms of improving running performance. Running and cycling are different activities with their own characteristics. One of the biggest differences between cycling and running is the impact force. Cycling doesn’t have the regular pounding of the legs, but incorporating cycling into your training can still improve your running performance and bring many benefits to your training. Muscle work and strength benefits Cycling, like running, increases cardiovascular capacity. This improves oxygen delivery to the mu ..read more

A person loses fluid through sweating, among other things. The composition of sweat is different for everyone, and by understanding what kind of sweater you are, you can better influence your hydration. The composition of sweat can be examined with tests, but in everyday life, certain things can indicate if you are a “salty sweater”. Sweating and hydration A person needs about 2–3 litres of liquid per day, some of this comes with food. The amount of sweating is affected by temperature, exercise and many other things, these also increase the amount of fluid needed. In addition to hydration, it ..read more

Targeted training is planned training, the purpose of which is to achieve the individual’s own goals. The main focus consists of realistic training planning, goals and individuality. One and the same model does not fit everyone, everyone has their own strengths, weaknesses and goals, which require a targeted approach. In other words, training is always tailored to everyone’s own needs. Individuals and goals Often people have different goals. When we start to do something, there is a moving factor in the background that sets everything in motion. Even if two different people have the same goal ..read more

Do you get enough sleep at night? Is your sleep good quality? Do you wake up in the morning energetic or tired? Sleep has a great effect on the state of alertness, and in addition, morning routines often affect how the day starts. Many people may get enough sleep during the night and still be tired. The morning starts the night before The quality, quantity and falling asleep of sleep are affected by things done during the day, but also by evening routines. You should avoid consuming caffeine late at night. If you already feel tired during the day, the reason may lie in your diet, lack of hydra ..read more

Exercising has become a million-dollar business, dominated by technology, supplements and equipment. What is really needed for physical recovery? Recovery from exercise plays an equally important role as the performance itself because neglecting recovery is directly related to progress. What is the market selling? The market is full of expensive technology devices, such as massage guns, recovery boots, and LPG treatments. In addition to this, supplements and especially protein powders are very popular. Sleep is monitored with watches that determine your state of readiness. First of all, there ..read more