Altitude Training By Dr. Jack Daniels, Part II

Part II of Jack’s Altitude Training Series focuses on, “How long does it takes to adapt to altitude.”

As already mentioned, in slow-speed endurance events, altitude-best performances will never match sea-level bests, but they will definitely improve with altitude training. In as few as two weeks, altitude performance will be noticeably improved. Within about six weeks of altitude training, acclimatization will be quite complete.

Mike Smith’s Three Most Important Tips for Beginner Runners

My Three Most Important Tips for Beginner Runners

By Mike Smith

One of the greatest joys I get as a coach is assisting someone to get off the ground for the first time. While the action of running is a simple activity, starting a running program isn’t as easy as it looks. One of the very reasons I started coaching was to help people go about this activity in a way that sets them up for success. Here are my three biggest tips for beginner runners:

Altitude Training by Dr. Jack Daniels, Part I

Dr. Jack put together a great document of Altitude Training FAQs for our running retreats in Flagstaff. It’s broken down into several parts so I’ll try and get one out a week over the next six weeks.

  • The Effect of Altitude
  • How long does it take to adjust to altitude
  • What is the best altitude for living and training high?
  • How much improvement will take place with acclimatization?
  • Does everyone respond the same to altitude training?
  • How long at sea level can you take advantage of any altitude improvement?

Born To Rest

One of our clients worked with the guys over at BodyFix Method and she highly recommended their services for anyone suffering from a running related injury. I checked out their site and stumbled upon an interesting article, “Beware the Chair.” The average human apparently sits in a chair 9 hours a day. If you add in sleepy time we’re talking 3/4 of your day sitting and sleeping. We’re the Born to Rest generation! Our ancestors survived through running so we could all sit back and relax, I guess.

Another Reason Not To Run With An iPod

Zaphgod's Flickr page

Came across a great post today on Sweat Science, “Is exercising with your iPod making you stupid?” Clearly, heading out the door for a run with a listening device increases your risk of injury, yet many runners are willing to take that chance because music either helps them get a better workout or provides extra motivation to get out the door. Music can certainly make a long run less monotonous as well. But what if all this uninterrupted stimulation via digital technology is causing us to forfeit crucial downtime for our brains that helps us learn and remember more leading to more creativity and thoughtfulness? Would you put down your iPod then?

Active Release Technique (ART) And Running Injuries

I just stumbled upon an interview I did back in 2007 with Dr. Marc Bochner, who is board certified in sports injuries and Active Release Techniques (ART). It got lost in the shuffle when we transferred the blog over from Blogger to WordPress. I’m very happy to share it because we’re big proponents of ART but it also provides great insight into how to comprehensively prevent and treat running injuries.

Tapering For A Marathon

There are a lot of theories out there about how to taper for a marathon or a particular race you’ve geared your training around for a while. Today I came across an interesting study on this topic (hat tip @stevemagness), “Effects of Tapering on Performance.”

Through the meta-analysis process, the researchers have determined that “a two week taper during which training volume is exponentially reduced by 41-60% without altering training intensity or frequency appears to be the most efficient strategy to maximize performance gains.

Strengthening Not Stretching Key To ITBS

This is a great article in Running Times. Not only does it refer to Jean Claude Van Damme as the “Muscles from Brussels,” it hits the nail on the head when it comes to preventing ITBS and understanding the cause of the problem. It’s the second most common running injury and can easily be prevented and quickly treated through strengthening of the hip stabilizers and glut muscles, not simply stretching and foam rolling.

Training Smart: Injury Prevention For Runners

Run SMART coach Anthony Gallo contributed an article to New England Runner titled, ‘Training Smart is the First Step in Injury Prevention.’ It offers a wide variety of key points and reminders about easy ways to lower your risk of injury.

Strengthening Your Stride

Run SMART coach Blake Boldon offered Fitness Magazine readers a few cross training exercise tips to help reduce the risk of injury and strengthen your stride at the same time. First…

Hands-Up Lunge

Targets: Hips, butt, quads, and hamstrings
  • Stand with feet hip-width apart, arms overhead, palms facing each other.