Category Archives: Endurance Training
Prolong A Must Have For Ultra Running Event!
Gastrointestinal (GI) problems are probably the second most encountered complaint after dehydration. However, gastrointestinal distress can potentially be terribly debilitating, and, despite months of training, can completely destroy your race day performance. Herbalife 24 Prolong has helped a an ultra running athlete complete the event.
“Herbalife Prolong was absolutely essential to my success in the desert and I would never go back without it. Prolong doesn’t have much taste and it isn’t chalky so it’s an easy way to take in calories and you barely notice you’re doing it. Other competitors found their products from other companies hard to stomach out there. I felt like I was simply drinking water from my bottles, yet every bottle contained 250 calories with 58 grams of consistent carbohydrates and over 850 milligrams of electrolytes. I never felt too full or bloated, I did not cramp, and I had consistent energy while running through each stage – even the long stage that took 15 hours of running through rock and soft sand. When you are able to take in calories for energy your body uses less of its natural stores and breaks down less which left me feeling better and more recovered each morning of the race. I carried my Prolong in a Ziploc bag; it was lightweight and easy to drop 2 scoops into my bottles at check points during the race. Prolong carried me through one of the toughest endurance running races on the planet and I will never race without it ” Ryan Lisk
Training Series for Runners
Whether you achieved your goal time in your last event or failed to finish in good form, it’s time to assess your performance and make adjustments in your training to maintain progression. The most common problems encountered in the marathon and long training runs include joint pain, gastro-intestinal distress, muscle cramping and energy crash. If you have suffered these issues you are not alone but you can rest assured solutions are at hand when you follow the science.
The fitness gains from the efforts of your last long run will evolve over time if you allow for recovery and so it’s time to figure what’s next. The short answer is a training method known as Periodization training which utilizes heart rate specific training and recovery in order to avoid most common training errors, burnout and injury. If your goal is to reach your highest potential as a runner only workouts at the appropriate intensity will produce the results you strive for. Discover how metabolic testing will diagnose your current fitness and illuminate the path to improvement. Similarly, structural analysis and run gait evaluation will produce real data and actionable solutions to your physical problems.
At this lecture you will learn:
- How to maximize your time and efforts, by training smarter not harder.
- How heart rate testing & training will improve your fitness & performance.
- Periodization method of training to peak for your next event.
- How a home strength and flexibility program can make you faster and keep you healthy.
- How to scientifically calculate your caloric and hydration requirements to avoid cramping, bonking and fading at the end of long efforts.
- How inadequate recovery from hard workouts actually makes you gain weight.
WHEN: Tuesday, April 9th at 6:30pm
WHERE: Top to Top – 2621 Wilshire Blvd., Santa Monica
Call 310.582.8212
How to prevent muscle soreness after a hard workout?
Questions about muscle soreness answered by Robert Forster, physical therapist, author, member of the Governor’s Council on Physical Fitness, and trainer to 40 Olympic medalists and professional athletes from Allyson Felix to Flo Jo to Pete Sampras.
We get a lot of questions here in FBG Land about muscle soreness: how to prevent it, what to do if you have it and if working out sore is okay. So when we got the opportunity to ask Robert Forster we knew we had to hit him up for all the As to our muscle-soreness Qs. And so we did!
Interview with Robert Forster, Physical Therapist and Muscle-Soreness Guru
FBG: How do you help Olympic athletes recover from events? What’s your general protocol (or does it change according to activity and level of soreness)?
RF: Out of necessity, in the mid-1980s I created a program of “total support event coverage” for Jackie Joyner Kersee in her quest for gold in the Olympic heptathlon, which consists of seven events contested over two days. The program is anchored in science and based on the workings of human physiology. Now after every workout and competitive event all our athletes first consume nutrients and liquids to restore vital fuel for recovery. The athlete then performs a thorough cool down with jogging and walking to allow the body to flush out byproducts of muscle metabolism. This is followed by a static stretching routine designed to return the muscles to their normal resting length and “wring out” waste out of the muscle tissues and vascular system. Next is the recovery effort. I perform specific massage techniques designed to relax the muscles and further flush out the system. Finally ice therapy is applied to reduce inflammation and the micro swelling in the tissues that causes spasm and soreness so they are ready for their next event.
FBG: What can the everyday woman do to recover after a hard workout?
RF: Focus on recovery begins at the start of every workout. Pre-workout stretching and a thorough warm-up serves to limit the amount of tissue damage that is created during the workout and therefore the degree of recovery needed afterwards. After hard workouts, a cool down followed by stretching, self massage (or work on the foam roller) and icing, all serve to limit the delayed muscle soreness. The day following hard efforts should include low-intensity “active recovery” workouts. Much like the body’s “self cleaning oven,” these low-intensity workouts increase blood flow and further eliminate waste products in the tissue repair products and therefore enable the athlete to be ready for the next hard effort. Remember, no one gets fitter during workouts; it’s only with time for recovery that the benefits of hard work is realized with increased fitness.
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Using BCAA supplementaton in recovery shakes to overcome muscle soreness
