Yes we can train seriously without taking ourselves seriously! This is my philosophy and the one I try to share here. There was a discussion
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Yes we can train seriously without taking ourselves seriously! This is my philosophy and the one I try to share here. There was a discussion
The benefits of running are great, you only have to run regularly to notice it! So if some of you are wondering why a lot
Can we run every day? The question is not trivial because the daily run can cause fatigue of the body or even injury. So it’s
Running a trail requires training, preparation, especially if you are preparing ultra races. In this case, it is better to master the LSD. But what
Splitting, training in Interval Training (IT), doing 30/30, or going around in circles on a track is not your thing? No problem, I’ll give you
Imagine you are a runner in the middle of a race, either during practice or competition, and you can’t wait to complete the race. However,
Yes we can train seriously without taking ourselves seriously! This is my philosophy and the one I try to share here.
There was a discussion of a concept that interests me a lot: the pleasure of running. I say it often and I’ll repeat it again today: we are amateurs so talking about performance is good. But we should always make sure to keep pleasure as a central element of our practice before we even think about performance.
Always know this mantra: “Train seriously without taking yourself seriously”. I have put it forward since I started running as a hobby. And it is this notion of pleasure that is at the heart of the meaning of this mantra. The goal is to always remember why we do things.
Always ask yourself the right questions when you decide to embark on a performance goal. In fact, you have to be constantly able to question yourself. Asking whether or not we like what we’re doing? If that’s not 100%, then you have to ask yourself why we’re doing this. Because sport, for us amateurs is above all a hobby! A hobby must be there to entertain us, make us happy and make life more enjoyable!
The funny thing is that I’m often asked why I don’t compete more or if I don’t get bored at training and always shoot in the same places.
For these two questions, my answer is invariably the same: the basis of my training is pleasure. I train above all for the pleasure I take and the performance improvement is simply just a byproduct of this pleasure. I’m totally convinced of that. If I didn’t enjoy training like this, I would have a hard time performing, because I clearly won’t put the same intensity into it.
As we know today, the intensity we will be able to put into an effort depends at least as much on the mind as on the physical. We have an ability to perform like that over a period of time. But in the end, we never reach 100% of this capacity. Because the brain acts like a brake. The brain is our central governor, as Tim Noakes rightly calls it. He controls everything we do at all times. And only our will can override what our brain decides is right for us. That’s why we talk about surpassing ourselves to describe an intense effort.
To be able to push the machine, to go for progress you must have the will to get out of this comfort zone. It means accepting the difficulty, the pain that goes with it. And the more you accept it, the more you normalize it, the more you can go far in the effort. But clearly to accept these states as normal, you have to take some pleasure in it otherwise it is impossible. A maso pleasure, of course, but a form of pleasure anyway. It is in any case sure that we will give in much faster if we do not take a minimum of pleasure.
I won’t see myself putting myself in states where muscles literally burn, where breathing is maximum, where the heart seems to want to explode. No, I really wouldn’t see myself putting myself in such a state if I didn’t have some kind of maso pleasure at that moment to feel that I’m in control of the situation. And what I like best about it is the moment when a slight slowdown starts to work, and I win the battle with my brain by firmly saying no, and relaunching the pace. It’s a great time.
And endurance is a beautiful sport since 70 to 80% of the time we are totally in control and we are in direct fun! In endurance we are comfortable, we can enjoy the moment. No stress! You can observe your environment, listen to music, talk. In short, regain a form of total freedom.
I’m not saying that the fun is there 100% of the time obviously. But the few outings where you don’t want to, or typically the few workouts on the treadmill in winter for me. These few sacrifices from time to time are very meager compared to the pleasure I will find overall in training.
Definitely, I don’t feel bored in training. And yes, competitions are a real plus to be able to really judge its evolution. But in itself training is enough to give me much of what I’m looking for in sport.
Well that’s the icing on the cake! Personally what I am looking for is the surpassing of oneself, the search for this state where one must control one’s thoughts in order not to let go and force the body to improve accordingly.
In short we diverge a little here. But I think with this article, you have a good idea of what this mantra means. “Training seriously without taking yourself seriously” is not just words in the air. For me, the real pleasure must be in training. Because that’s where we spend 95% of our sports time. This pleasure can take different forms. In my case, pleasure and performance are linked. I take pleasure in performance and I perform thanks to the pleasure I take to train.
In conclusion I would tell you to do everything to find your pleasure! Think of training and performance as a game. Remember that we are amateurs for whom it is a hobby is in my opinion the healthiest attitude to have.
The benefits of running are great, you only have to run regularly to notice it! So if some of you are wondering why a lot of people are into running, I’ll help them answer this question. As a runner, there is no need to point out the benefits, runners already feel the benefits of running in their bodies, in their minds. Back when I started running, if I had to convince the neophytes with some points, here are the benefits of running that I would definitely mention!
These running benefits many have probably already read. However, today scientific studies have already proven them! Therefore, it’s not just a point of view of a runner who wants to entice people to get started.
Running is good for your health, and the more runners (or athletes in general), the better the collective health will be.
Sport is great for the health in general and everyone knows that. Running is one of the sports with numerous benefits for one’s health. It is no coincidence that on the average, runners tend to be less sick than those who are not. Take note that our immune system will be strengthened during training. Thus, the more you run, the healthier you become.
Without going into detail, many studies have now proven the advantages of running on people with heart ailments or those suffering from hypertension. Your heart activates the blood circulation which speeds up a whole bunch of processes that are essential to the body. Even asthmatics are encouraged to start running. Scientific studies have shown that running is able to prevent many diseases. In some cases, it even exhibits a curative effect.
One of the advantages of running experienced by many is that the notion of success or failure is mental as much as physical. When you start running, you will certainly experience some tough stages.
There is a stage where the body and mind resist and try to convince us that running is not really good. You have to summon every ounce of motivation and convince yourself of the advantages of running, and gain self-confidence, to combat any unpleasant notion of running. Perseverance is the key to get over this stage and only then can you find the real pleasure of running.
As for those who compete or are into competition, running becomes a passion, a competition by itself to surpass what is already achieved. While this may not seem to be true for all but we need to have this kind of attitude in order to win our daily life battles.
This is the one of the main reasons that I personally feel the advantages of running. Whenever I feel very stressed, I immediately hit the road in order to get my mind off the daily grind and to just enjoy the moment.
Running in a way becomes a sort of relaxation for me and I don’t even mind the occasional physical pains I just bask in the moment.
Really? You have to try it to experience it. It’s true and running enthusiasts will unabashedly tell you.
Why run? You really have to try and do it first in order to feel why running makes you happier. Once you are through the initial stages and your body is getting used to running, you can then understand why there is so much fun running! Remember, you should stay motivated first and don’t give up.
In fact, the feeling happier part is directly related to the point about relieving stress. A Swedish study has shown that endurance can purge certain toxic substances produced by stress and anxiety. So what are you waiting for, start running, don’t give up and reap the rewards.
Life is hard and that is a universal truth. Running can hurt, it can traumatize, it can even kill you, that is, if it is practiced poorly.
You should always remember and respect the basic principles of progression in training, pay attention to recovery and avoid overtraining at all costs. If you train intelligently, scientific studies show the opposite of the perceived bad ideas.
Running is beneficial to our bones and joints. You must have to be smart in your practice and you must prevent over extending your body more than you need to in order to avoid injury risk.
The body is a fabulous machine and it will adapt to whatever situation it is being subjected to. Thus, when we run, our body’s response is to nourish and reinforce our bones and joints to shield them from the impacts of each stride. The more we run, the more our body will strengthen these parts. A very healthy cycle indeed.
Can we run every day?
The question is not trivial because the daily run can cause fatigue of the body or even injury. So it’s better to have all the keys in hand before you launch or risk going straight into the wall!
The first question you ask yourself is surely: “How do you run every day?” But first of all, I think the question you have to ask yourself is, “Why run every day?” Is it to prepare you for a competition? Is the goal to run to lose weight? To enjoy the pleasure of running? Or is it just to stay healthy?
Running every day to lose weight or progress is not the best solution. If you are overweight, running every day can cause joint pain, tendon pain or worse. It’s better to forget about this idea. Especially since the latest studies show that the best way to lose weight is to run slowly from time to time, with intense sessions from time to time.
If your goal is to progress in running, you must regularly get out of your comfort zone, especially with a quality work type split. However, this type of qualitative exercise requires a recovery and assimilation time generally estimated at 48 hours. To progress, you must also rest, to allow your body to rebuild stronger. And by running every day, you no longer allow your body to strengthen, to overcompensate. You’re even risking overtraining.
In my opinion, pleasure must be the driving force behind this challenge of running every day, and requires a good listening of your body. Listening to your body requires not running with the music on your ears, and focusing on your feelings. The body sends an alarm signal as soon as there is a problem.
You must therefore pay attention to your feelings to detect the signals that your body can send you, and interpret them in order to remedy them. It’s not easy, but it’s the basis for you to last.
To run every day, don’t go about it in any way, unless you want to run straight into the wall. As with preparing for a competition, you have to respect basic principles. Otherwise, you may reap fatigue, tendonitis, injuries, etc. and therefore failure.
One of the first principles to follow is the management of the weekly training volume. We had already raised this point in our article on the Long Slow Distance (LSD). The tool you can easily set up is the weekly calculation of your mileage. Basically, when your week’s volume approaches 120% of your previous week’s volume, it’s tense. If you exceed them, chances are you’ll pay him several days later, either by overtraining or by injury. An increase of between 110 and 115% already seems more consistent. And the must is to integrate a week at 90% or 100% every 4 – 5 weeks, to promote recovery.
Switching to a Run Every Day therefore requires that you initially reduce your daily mileage so as not to increase your weekly volume too much. So you can start by running every day 20 min, then run every day 30min, etc.
The typical week of any training program requires running in basic endurance for 75% to 80% of your weekly volume. This means that most of your outings will have to be done between 60% and 65% of your VMA (Maximum Aerobic Value), or 65% to 75% of your FCM (Maximum Heart Frequency).
You can integrate one day and then two split sessions a week, but no more. And it’s better to incorporate a short session the next day to allow your body to assimilate the work. But there are enough methods to progress in running without splitting.
Changing the terrain allows you to use different muscles. Thus, running one day on flat will allow to use certain muscle chains and running the next day in hilly terrain will require other muscle groups. You will understand that this variation of terrain also allows the muscles to recover actively.
You can also vary the terrain in terms of the coating. Performing your daily running session on bitumen can lead to micro-trauma or even tendonitis. Running more regularly on soft ground will be more beneficial in the long run, less traumatic.
How about you? Have you ever run every day? Do not hesitate to share your experience in commenting on this blog.
Running a trail requires training, preparation, especially if you are preparing ultra races. In this case, it is better to master the LSD. But what is LSD?
LSD corresponds to the initials of Long Slow Distance. It is a training type to develop endurance and its racing economy. The Long Slow Distance, as the name suggests, consists of long distances at reduced speeds in running.
LSD is run in fundamental endurance, or even more slowly. Running in basic endurance consists of running between 60% and 65%M of its VMA (Maximum Aerobic Value), or 65% to 75% of the FCM (Maximum Cardiaque Frequency). In LSD, we will instead run below 65% of the FCM.
My technique for running at the right pace without a watch is to run while breathing only with the nose. As soon as you need to open your mouth to breathe, you will have to slow down. At first, it’s quite frustrating. But as the sessions progress, you’ll get used to it, and most importantly, your speed will increase.
The LSD outings will be run in conditions closest to those of the race (height, type of terrain, etc.). These outings become an opportunity to scout the route.
The LSD makes it possible to make a long distance. But we can’t set up LSD sessions in any way. Indeed, if you want to incorporate LSD sessions into your training program, you will need to control the volumetric growth of your training weeks. The training volume of your training week, expressed both in time and distance, should not exceed 120% of the volume of your previous training week.
The volume of LSD training and basic endurance training should represent 75% of the training volume of your week. This training will be completed with so-called qualitative sessions.
By not respecting these two principles, you are a little more exposed to injury: inflammation, tendonitis, fatigue, even overtraining.
You’ll understand that the logic is progressivity. It will therefore be necessary to juggle your qualitative and substantive sessions to progress safely.
Once the increase in your training volume is mastered, you can then incorporate Week-Ends Shocks. This consists of going on weekends to prepare yourself for a large volume and a significant difference in height.
Generally, for a Week-Ends Shocks, you have to schedule about 3 hours of racing per day for a prep to a 60 to 80km race. And you can schedule up to 6 hours of racing a day for a prep at a 100-mile race. Anyway, your shock weekend won’t have to exceed 3 days.
As part of the Week-Ends Shocks, we tend to talk no more about LSD but about hiking. The term is more user-friendly, more in the trail spirit. The technique stays the same, you walk up the climbs so as not to raise the cardio. And in the descents and on the flat, you run slowly.
Splitting, training in Interval Training (IT), doing 30/30, or going around in circles on a track is not your thing? No problem, I’ll give you 10 tips on how to progress without splitting.
The goal of split training is to train at its own pace of racing regularly. But it’s not a question of running a semi at a target speed (understand the pace at which you’re going to run your half-marathon) every day, hence the interest of splitting the workout.
While it is important for a seasoned runner to do this type of session on a regular basis, it is still possible for ordinary people to work on different levers to progress in running or trailing.
Below are the tips for progressing without splitting. Don’t hesitate to share this article!
I often see over-regime runners. They are easy to recognize: out of breath, scarlet reds. They run each of their outings as if it were a competition.
Running is a way to decompress, to work out, to relieve pressure. And often they get carried away by the hellish pace of social life where everything has to go faster and faster. I understand them, I’ve been there, too.
But let’s take advantage of this moment of running to make a break, to enjoy. It’s all about lifting your foot, running slower and running longer. This is a good way to progress without splitting.
How do you know if you’re not running too fast?
All you have to do is run around and talk without being out of breath. If you are running alone, the other technique is to run with water in your mouth and breathe through your nose. If you can’t do it, you’re already running too fast! Very quickly, you will discover exhilarating sensations of respiratory ease, which will take you very far. We are also talking about LSD (for Long Slow Distance) to describe this pace of training in ultra-trail.
Without realizing it, you develop your aerobic base, your fundamental endurance.
There is no secret. To progress, you have to train. And by adding a session in your week, you’ll quickly realize your progress.
But be careful not to increase your training volume too quickly at the risk of injuring yourself. From week to week, you should be careful not to increase your training volume by more than 20% compared to the previous week.
For example, you run twice 1 hour a week (so 2 hours). By switching to 3 weekly sessions, you’ll be careful not to exceed 144 minutes of training during the week (calculation: 120 minutes – (120 minutes x 20%)). For this first week of 3 workouts, it will be enough to run 3 times 45 minutes or a session of 1 hour, 1 session of 30 minutes and a session of 45 minutes … Very quickly, you will progress without splitting.
One of the things you can step on to improve your performance is your weight. There are ideas that circulate that a kilo less could save 5 minutes in the marathon. If weight loss saves time on the lap, the minutes gained will be different depending on each runner. An overweight runner who loses a kilo and a sharp runner who loses a kilo will not have the same performance gain. However, this is the general idea that you should remember: losing weight saves you time on the race (equal training, of course).
It will be necessary to remain vigilant about weight loss, because the goal for a runner is to lose fat, not muscle. This will allow us to reduce fat to 8-10% in men and 15% in women. Underneath, this becomes dangerous for health, especially without medical follow-up.
Weight loss should be gradual by adapting a healthy and balanced diet, with portions adapted to the target weight, while maintaining a regular workout. Any rapid weight loss can be counterproductive. As with training, the evolution will have to be gradual to have results over time. And you’ll see that quickly, you’ll progress without splitting.
Fartlek consists of running with different accelerations, while varying the trajectories and terrain. It’s about getting the body used to running fast, so you can delay acidosis, which is when you can’t keep up when you’re running fast.
Change the pace by playing with the terrain: acceleration to the next tree, acceleration between streetlights, slalom between stakes or trees. In short, treat yourself!
This can take into account two main aspects. The first is the typology of the soil: running in the forest or on rough terrain, you will strengthen your deep muscles, especially at the ankles, which will allow you to have a more efficient stride.
The second aspect is the elevation. Running sometimes on gentle slopes, sometimes on steep slopes, sometimes on stairs helps to optimize your muscular abilities with effort.
You can incorporate Fartlek and fundamental endurance sessions into the terrain variation. Example: fartlek in the forest, running in respiratory ease while climbing a slight hill, etc.
In endurance sports, muscle up in a completely different sense than that of weight rooms. This is not about gaining muscle volume.
Muscle building in running or trailing has several advantages. But as part of the progress raised in this article, namely progress without splitting, it will bring you two great benefits:
By working on specific muscle building, i.e. strengthening your legs, you optimize the power of your muscles. Simply put, muscle building will learn to use 80% of their capacity instead of 50%. It is important to work at body weight by making for example front slits, squats, burpees, etc.
By working on general muscle building, you will improve your posture. It’s about working the abs with sheathing sessions or working the shoulders with pumps. This way, you will maintain your posture during your runs and you will be more efficient.
The goal of improving the diet is not necessarily weight loss. Here I want to talk to you about power as a lever to improve your performance, and therefore meet your goal which is to progress without splitting. The subject is broad, but overall, the approach is simple: alkalize your diet. This means making it as acidic as possible by removing refined sugars, prepared products, frying and alcohol (reducing them will already be quite good), reducing the amount of red meat (once a week for example), by eating more vegetables.
The other food item is to eat varied and balanced food. We forget catchy titles such as “you have to eat absolutely such food for its benefits”. Varying, this must be your food motto.
Prefer foods with a low glycemic index. So, prefer whole pasta al dente, for example, to overcooked white pasta. The easiest way is to take unrefined products (complete) and eat various vegetables (beware of fibre anyway).
Stretching is subject to many sometimes contradictory studies. According to the latest studies, the important thing to remember is to avoid stretching during training, and immediately after the exercise. During training, this would be counter to performance. Immediately after, especially after intense exertion, this could cause damage, onset of tears or even tearing.
It is best to achieve warm-up ranges at the beginning of the workout, after a little slow running. After training, take the time to shower and then have your snack, before doing your stretching.
As a reminder, stretching is not softening. They must be progressive and not painful.
Recovery is often overlooked. Now, this is where everything is played and ensuring it, it is also a good way to progress without splitting.! We think it’s during training that we progress, which is not totally wrong. But without recovery, you couldn’t make progress. Indeed, during your training, you manhandle your body. Simply put, you create muscle microlesions, you deplete your body’s energy stocks, you weaken the tendons… At the end of your training, you are rather tired, which often gives the feeling of the job well done. But that’s where it all starts!
From there, everything will be played in recovery: the body, noticing that the body has been abused, will rebuild/repair the “damage” caused by training, but strengthening it, making your body stronger. From then on, the food supply will bring the “materials” to this reconstruction. The higher the quality of this diet, the better your recovery (or even point 7 above, improve your diet).
It will also involve draining the organic waste you accumulate during training: massage, electrostimulation, cryotherapy… are effective methods to eliminate toxins and improve your recovery.
Finally, to reduce inflammation and recover faster, use cold with a cold water gel on your legs for several minutes, or just cryotherapy.
Running and trailing are traumatic sports for joints, tendons and muscles. Instead of adding a new session to your schedule, why not schedule a follow-up workout. Be careful, it will not be a question of weightlifting, but a sport such as cycling (on the road or in the woods), swimming, cross-country skiing, rollerblading, etc. are sports that will allow you to work on your endurance and your general physical preparation, without straining your body too much. And once again, you’re going to progress without splitting.
Imagine you are a runner in the middle of a race, either during practice or competition, and you can’t wait to complete the race. However, your hair keeps getting in your face, blocking your view.
The speed at which you also need to run would not allow you to pack your hair correctly, at least not at that moment.
Maybe you shouldn’t have chosen that hairstyle in the first place. But if you don’t, what hairstyle would be best for a runner like you? Choosing a hairstyle that is both efficient and cute can be challenging.
Therefore, having a list of hairdos you can make either by yourself or at a hair salon in Cincinnati would not be a bad idea.
Since having a list of the best hairstyles will reduce your stress of figuring it out yourself, here is a list of five best hairstyles for your workout and run.
The milkmaid braid is an essential hairstyle for many women. The hairstyle boasts an elegant appearance, and it makes running convenient.
You can visit any hair salon in Cincinnati to help you fix this style. But, if you already know how to create a classic plait, then you’re halfway ready to make the milkmaid braid by yourself.
Here is how to do it;
The fishtail braid hairstyle is a go-to hairstyle for many, especially since it’s becoming difficult to develop a style that suits running. The style has reached cult status because it’s relatively easy to do.
Here is how to do it;
Want a hairstyle you don’t need to spend much time making? Then, the braided bun is it. You can be out in five minutes, and rest assured that your hair won’t disturb your race.
Here is how to do the Braided Bun;
This hairstyle combines two hot styles—the ribbon-hair and the top knot hair look—in a delightful way.
To make the Pretty Bow Bun;
The Bantu Knot style is of the African culture. It is the perfect protective style for those with natural hair without compromising a hot-event-friendly and practical look.
To make the Bantu Knot Bun;
These hairstyles will help you look stylish and remain secure all through your event or workout. You should not have any issues getting these styles if you follow the instructions above.