Marathon Library
Boost your energy to boost your performance PDF Print E-mail
Written by Marathon Guru   
Tuesday, 17 September 2013 23:14

BlackmoresBoost your energy to boost your performance

 

Having the energy to train consistently and push yourself during each workout will have a big impact on your results. Whether you’re training for a running event, or just trying to boost stamina and endurance, high energy levels are vital. That’s why we’ve come up with six, easy to remember tips on how to maximise your energy and vitality. All you need to do is think “E.N.E.R.G.Y”

 

E - Exercise – Exercise elevates your mood by increasing heart and breathing rates and delivering more energy giving oxygen throughout your body. With improved levels of fitness comes an increased level of endurance and staying power, while exercise in the morning can perk you up for an entire day.

 

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Chasing the runner’s high PDF Print E-mail
Written by Marathon Guru   
Tuesday, 10 September 2013 22:51
runner

Chasing the runner’s high

There’s something about that buzz that comes from a good, long run. And it’s more than just a sense of accomplishment. Find out what the runners high is all about and what you can do to join the party.

 

For all its benefits, endurance training is still stressful to your body, and it may trigger the release of various hormones to help your body cope (just like mental stress).  These hormones may explain some of the known psychophysical effects of endurance training, including stress reduction, mood elevation and reduced pain perception.

The runner's high describes the feelings of intense pleasantness and inner harmony that some people experience during extended or lengthy running. The general theory is the runner’s high is triggered by endorphin hormones. Endorphins are the body’s natural equivalent to the pain relief morphine, and the result is a natural high, or a state of near euphoria.

 

The research

A 2008 study published in the journal Cerebral Cortex used advanced imaging techniques to scan athletes’ brains after two hours of jogging to help determine if and what the runner’s high is.

Compared to baseline measures, the researchers found exercise triggered an increase in pleasure receptor activity in the brain, and there were significant increases in ratings of euphoria and happiness.

The researchers also discussed a prior study which found a 5-fold increase in blood endorphin levels after physical exercise.

While there is still not 100% certainty about the exact mechanisms of what produces the “runner’s high”, there is little doubt about its existence.

Last Updated on Tuesday, 10 September 2013 22:59
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Does running improve cholesterol health? PDF Print E-mail
Written by Marathon Guru   
Monday, 02 September 2013 23:47

cholesterol-running-smallDoes running improve cholesterol health?

 

Exercise is good for the heart, but does it play a role in improving cholesterol health?

 

Exercise and heart health

Participating in regular physical activity such as running to boost your cardiovascular fitness is associated with improvements in heart health. Like all muscles, the heart becomes stronger from regular exercise, helping it to deliver blood more efficiently throughout the body.

 

 

Last Updated on Tuesday, 03 September 2013 00:03
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Train well in winter PDF Print E-mail
Written by Marathon Guru   
Tuesday, 27 August 2013 23:30

 

Cold_Weather_RunningTrain well in winter

Training in winter can be hard. An early morning run in the cold, dark conditions can be very uninviting. And when the sun goes down, you don’t always feel like running at night after a long day at work. With the added issue of winter being the cold & flu season, it’s especially important to maintain good health. Being sick and feeling run down doesn’t do much for motivation and will hamper your ability to reach your goal.

 

So how do we stay well when we’re training in the winter? Here are our top tips for the lead up to this year’s Sydney Running Festival

 

Your daily serve of antioxidants

A healthy diet rich in antioxidants is paramount for wellbeing. Antioxidants help to support healthy immune function and can help prevent free radical damage that comes with exercise and training.

Choose foods such as pumpkin, sweet potato, parsley, capsicum, and kiwifruit – these are all in season now and are great sources of vitamin C, A & betacarotene. Raw nuts and seeds give us vitamin E and lean red meat, oysters, seafood and pumpkin seeds will provide a shot of zinc.

Last Updated on Tuesday, 27 August 2013 23:41
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The top 10 power foods for runners PDF Print E-mail
Written by Marathon Guru   
Tuesday, 06 August 2013 23:11

Nuts-And-SeedsThe foods you eat as fuel for running can make a big difference to your level of performance and enjoyment. We take a look at 10 foods that can help your body function at its best.

 

#1 Nuts and seeds

Packed with protein, antioxidants, fibre and healthy fats, nuts and seeds are an excellent hunger buster. They are delicious sprinkled over stir-fries, soups, salads, breakfast cereal and yoghurt, or as a snack on their own. Avoid nuts that are roasted in oil or have added salt or sugar.

 

#2 Berries

Berries are packed with fibre and vitamins C and E, and they are one of the richest sources of antioxidants. What’s more, their bright colours make them look appetizing, and they taste great. There are a number of different varieties you can enjoy with cereal, yoghurt, or as a snack on their own, including strawberries, raspberries, blackberries and blueberries.

Last Updated on Tuesday, 06 August 2013 23:32
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