(Central Governor Theory)
Conventional wisdom holds that during running and racing, muscular fatigue is caused by the buildup of toxic bi-products and/or muscles becoming depleted of glycogen (running out of fuel). It becomes impossible for muscles to exert the force necessary to sustain the desired speed. Therefore, the runner must slow down or even cease running.
The problem with this theory is that it doesn’t explain what many of us commonly experience:
- An ability to sprint to the finish at the end of a distance race
- Running the last repeat of a tough track workout faster than the two preceding ones.
Read more »
by Annabelle DeGouveia
My marathon story began in 2003. As a mother of two boys under 4, I was a casual runner. I would run for fitness, run when I was stressed and sometimes when I really just felt like running away! In 2002, my husband who was also a casual runner told me he was going to run a half-marathon. “Damn, I’m jealous “, I thought. But later changed that to, “Why can’t I do that? Before I knew it, we had both completed two half-marathons that year, Toronto and Scotiabank.
By spring 2003, I was ready to try again and ran the Burlington Half. Despite my love of running and of the excitement of race day, I remember looking at the marathoners, still running long after I had finished my post race bagel and thought, “Damn, they’re crazy!. But, that soon changed.
At my local running store, I found myself perusing the brochures and flyers of upcoming races when a young staff member asked if I needed help. “Oh, not me, these marathons aren’t for me.” He looked at me and simply asked the right question, “Why can’t you do that?” And before I knew it, (and after a few glasses of red wine), I was registering for the Scotiabank Marathon that September.
Read more »
The preparation period for an event or performance several months in duration (e.g. a race or theatrical show) can be divided into three segments: Honeymoon, Serious Business and Light at the End of the Tunnel.
Runners training now for a late April or May race are into the Serious Business. The initial excitement has long worn off. You’re into some tough physical and mental slogging. It is at this point where motivation frequently wanes.
Read more »
by Sandie O
6:45 A.M. Outside the temperature is -12C (10F) with a wind chill making it feel like -20C (-5F). The sidewalks are covered with packed and rutted snow with generous stretches of polished ice. Winds are coming from the northwest in gusts, whipping the overnight dusting of snow into random sharp blasts. The skies are still dark, but promise to be heavy and grey enough to muffle the sunrise. The roads are bordered by jagged snow banks, now sculpted by weeks of melting and refreezing.
This is what I will face when I step outside the front doors of the gym for my 10k run. It takes discipline mixed with insanity to turn my back on the rows of treadmills behind me. But this is my release – my challenge. My loosening exercises in the front entrance are designed to stall just a bit longer to see if any of my outdoor running partners will show. That makes me an unofficial greeter for other club members who come scooting in from the dark. “You’re crazy,” they say, unable to understand why I choose to do this.
Read more »
We are pleased to announce the first annual IAWR Women’s Running Telesummit. This unique event will be held November 29th – December 2nd, featuring five presentations from guest experts over the course of four days.
You can phone in and listen to each presentation from the comfort of your home, office or car. And – registration is free!
Learn how to:
- Train more efficiently and effectively so that you can improve your running without spending extra precious time
- Practice optimal nutrition for performance and maintaining your ideal weight
- Prevent, diagnose and treat injuries so that you can avoid frustrating layoffs that derail your progress
- Improve your running performance as you age
Join other women who share your passion for running and discover:
- Practical strategies for busy women to carve out time to get in your daily run
- How the women’s running community is revolutionizing both the running industry and fundraising
And more!
Click on Women’s Running Telesummit to find out who is speaking and when!
Meeting runners at race expos provides an opportunity to chat and discuss race preparedness. Many have a specific time goal for their race. We are sometimes asked our opinion if a runner’s race day objective is achievable. All too often, the goal time is not based upon a measurable indication of fitness level or race preparedness.
A related scenario occurs when runners fall short of achieving their time objective in their race. When conducting the “post-mortem” analysis and looking for lessons to apply to upcoming training and racing, they need to ask themselves if their race objective was reasonable.
So, how can you know if your goal time is or was realistic?
Read more »
by Dr. Kate Hays
It’s the day before your first marathon and you’re wondering: What on earth have I gotten myself into, anyway? Good question!
I hope you’ve done your training, whether with a running group, an online running coach, or careful attention to a running clinic-type training program. Marathons—and half-marathons—have become increasingly popular. Last year, nearly ½ a million completed a marathon in the U.S. Among other things, that means that some people will think: “If so many people are doing it, I can too.” Which may well be true…if you train sufficiently.
Read more »
We are pleased to announce that Dr. Kate Hays has joined the IAWR as a Guest Expert. Dr. Hays is a psychologist specializing in sport psychology and performance psychology. She founded the very successful Toronto Marathon Psyching Team; as a recreational runner, she is especially passionate about working with runners. In her sport psychology work, she focuses on both the mental skills associated with optimal performance as well as the mental benefits of physical activity.
Prior to her move to Toronto in 1997, Dr. Hays’ training and practice occurred in the U.S. northeast. Internationally recognized for her scholarship and innovative practice, she served as president of the Division of Exercise and Sport Psychology of the American Psychological Association and continues to maintain leadership positions in psychological organizations in both Canada and the U.S. Dr. Hays has authored five books as well as numerous chapters and articles on the intersections of sport, exercise, psychotherapy, performance psychology, and positive psychology.
Each issue of the IAWR newsletter contains practical information that you can easily apply to get more from your running, racing and a healthy lifestyle. To start receiving our weekly email newsletter, click on info@iawr-connect.com and put your first name and email address in the Subject line.
We are pleased to announce that Donna Deegan has joined the IAWR as a Guest Expert. Donna is a well-known journalist, philanthropist, and marathoner. A three-time breast cancer survivor she is the founder and president of The Donna Foundation, which funds the critical needs of underserved women with breast cancer. As an avid marathoner, Donna was inspired to establish the annual race 26.2 with Donna The National Marathon to Finish Breast Cancer. 26.2 with Donna is the only marathon in the U.S. that is dedicated exclusively to raising funds for breast cancer research and care. The fourth running of the marathon will take place on February 13, 2011 in Jacksonville, Florida.
Donna is a published author of two books. The Good Fight and most recently, Through Rose Colored Glasses, A Marathon From Fear to Love.
“The biggest difference, and what I hope people will take away from this book, is that you can separate fear from cancer, and you can separate fight from cancer and not only can you, if you do, I think you have a much better chance of doing well.”
Donna Deegan
Each issue of our newsletter contains practical information that you can easily apply to get more from your running, racing and a healthy lifestyle. To start receiving our weekly email newsletter, click on info@iawr-connect.com and put your first name and email address in the Subject line.
• Aerobic exercise triggers new cell growth – study
• Region of brain affected linked to recollection
Research on mice shows that running and other aerobic exercise stimulate the growth of new brain cells, leading to enhanced memory recall.
The health benefits of a regular run have long been known, but scientists have never understood the curious ability of exercise to boost brain power.
Now researchers think they have the answer. Neuroscientists at Cambridge University have shown that running stimulates the brain to grow fresh grey matter and it has a big impact on mental ability.
Read more »
"Pre-Race Tips for Race Day Success" Report - Download Your FREE Copy Here!
