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Editor'S Choice - 2019

Career

Sloped workouts are a quality training for runners, they help improve aerobic power and raise the anaerobic threshold, being able to withstand high intensities, but sometimes the bad weather or the difficulty of finding an appropriate terrain makes us leave this Training Type.

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The Burt method consists of doing workouts only at the objective pace of the race, that is, if you want to run at 4 minutes per kilometer, you only have to train at that speed as long as you can, then rest for a couple of days and return same. Whenever the pace of the race is not too exaggerated for our possibilities, it is assumed that each day we will increase the distance we run until we manage to run the distance we want at the target pace.

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One of the problems we encounter when we are training a race, especially of medium distance (1,500-3,000 meters), is that we do not get enough air into the lungs or we get too tired in doing so. Being shorter distances the body needs more oxygen for the burning of nutrients, this implies greater breathing rates, something that can be trained.

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If this year you have decided to slip on your shoes and go for miles, practical tips to make running a healthy and safe practice never go wrong. We answer eight of the most frequently asked questions of those who start in the practice of the race. Eight rookie questions of running Should we run every day?

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The diet is undoubtedly the best complement to our training and the post-effort period is key to achieving a good recovery of the whole organism. Therefore, we leave a selection of 17 recipes to recover after a career training. In order to restore adequate hydration, as well as glycogen deposits that may have been depleted, our diet must offer water, electrolytes and carbohydrates after running training.

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It is another way to vary the training, especially for people who go jogging at a smooth pace and there comes a time when they do not advance. Going in progression and finishing the training with a stronger rhythm will bring us many improvements. The first benefit is that by going to less intensity at the beginning we are favoring our body to adapt better to the exercise, it is the perfect warming and will not generate oxygen deficit that wears with fatigue from the beginning.

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If you are thinking of starting to train the elliptical is an option that may interest you. The race is a traumatic sport for the legs due to the repeated impacts that are suffered with the ground and novices often suffer injuries such as tendonitis or periostitis. With the elliptical we save the impacts because the movement is smoother but very similar to the race, and we also train the movement of stroke, which already makes the upper train move and spend more calories.

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Running is something that is supposed to be learned and that everyone knows. But ask professional athletes how important a good race technique is, and not only in speed, in cross-country racing a good technique can save us a lot of energy, which translates into fewer seconds and better brands.

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The Women's Race has become one of the unavoidable events for thousands of women across the country. Its circuit, which has eight races in the most important cities in Spain, brings together thousands of runners in each edition that run together to make visible the fight against breast cancer, female integration in sports and to combat social inequalities.

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Sunday took place, one more year, and with this sixteen editions, the Women's Race. An occasion to share kilometers with friends, mothers, cousins, aunts and women of our lives, and to support the fight against breast cancer and for equality. The streets of Madrid were filled with more women than ever: 36.

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Surely it has happened to you too: you start your long run by looking at how you place every millimeter of your body, you run concentrated, trying to maintain a correct technique that allows you not only to run elegantly, but to be more efficient in the race. But the kilometers go by and, progressively, when fatigue appears, you lose your way: you begin to wear yourself out, both mentally and physically, and you end up running in a totally different way from how you started.

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If you are preparing a medium or long distance race, such as the marathon or half marathon in Madrid, which will take place within a month, you will be bundled right now with the longest runs that you will have to face in the training calendar. For many, long runs are the most boring type of training for racing, but they are still necessary to prepare both physically and mentally for the day of the test.

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One of the most frequently asked questions among those who start running or who want to prepare a race is whether it is mandatory to run outdoors or if it is possible to train on tape. Go ahead that running outdoors will always be a better option: the tape, whether you like it or not, drives you forward in the race, as well as not being able to reflect the weather conditions you can find outside (running on a day with wind "curte" for any race).

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