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oatmeal Ironman triathlete, ednurance runner & caterer, Brett Miller, shares his tasty Mixed Fruit Steel Cut Oatmeal recipe with us as part of our new series – Performance Fuel!

Mixed Fruit Steel Cut Oatmeal

As busy professionals, athletes, moms, or anyone on the run throughout the day, breakfast is probably the most neglected meal.  The go-to breakfast of a bowl of cereal, or that muffin at Starbucks as you make your way to work may satisfy the taste buds, but it leaves you hungry in an hour as your sugar levels spike and then energy levels drop.  In our effort to help create a sustained energy level, and longer satiation of hunger. Runcoach has some recommended meals that are easy, healthy and taste great!  This can be your first step in taking out a big chunk of processed foods from your diet too!

Our first breakfast up is Steel Cut Oatmeal with Mixed Fruit.  This breakfast can be made ahead of time, and kept in the fridge for 4-5 days so it’s ready when you need it with just a quick warm-up in the microwave.  You’ll find your hunger at bay longer through the morning, as well as better managing your blood sugar, improving energy levels.

With just a few purchases, you can be ready to make your own tasty oatmeal.  

This can be made dairy-free, as well as gluten free.  You’ll have to find Gluten Free Steel Cut Oats on Amazon or a specialty grocer for the gluten free version though.

Servings: 4-6 8oz servings

Ingredients:

  • - 1 cup Steel Cut Oatmeal 
  • - 1 Green Apple, ½ Cup frozen blueberries
  • - Half package frozen Trader Joe’s Tropical Fruit
  • - Half can pumpkin, ½ chopped pecans
  • - ½ cup sliced almonds
  • - 1 cup milk (regular or almond milk) 
  • - 2 cups water
  • - Pinch of salt
  • - ½ cup brown sugar or honey 
  • - Cinnamon to taste (at least a teaspoon), pumpkin pie spice when making pumpkin oatmeal 

Directions:

  1. Chop fruit and nuts as desired
  2. Using a slow cooker, add all ingredients and stir to combine.
  3. Set slow cooker to high heat and let cook for approximately 4-6 hours.
  4. Try to stir every hour, but not required

For stove top

  1. Chop fruit and nuts as desired
  2. Bring water to a boil
  3. Add oats and reduce heat to low, cover and cook for 10-20 minutes (depending on how chewy you want the oats), stirring occasionally
  4. Add all ingredients and stir to combine.
  5. Remove from heat and let stand for a minute

Now you have a batch of a healthy, tasty, balance breakfast, ready to go when you are!  Make sure you fuel your body well for the long day ahead. This is also a perfect pre long run breakfast!



    Stephanie took 32 minutes off her Marathon time in one year.   She followed her Runcoach plan and paces religiously, stayed consistent and took it one step at a time to her Boston Qualifier for 2020!
  • Taking 32 minutes off my marathon time in one year and Boston Qualifying for 2020!


  • Consistency. I hear people say that they aren't "athletic" enough to run long distances. And honestly, neither am I. But with consistency and regularly putting one foot in front of the other your small gains will grow to become huge achievements. Also, friends that share your same crazy passion. Without my local running club I'm not sure I would have achieved what I did. Company on long runs and people to keep you accountable is worth its weight in gold.
  • Summer in Texas. That's a joke . . . kind of. Summer in Texas is quite brutal, but it makes you strong. The true obstacle, for myself at least, was and has been feelings of doubt. Why aren't my long runs as easy as what I perceive other's to be? Why didn't I hit each one of my intervals at the pace prescribed? Why does everyone seem to run so effortlessly and my legs feel like lead? Then I remember, these are my PERCEPTIONS. My perceptions are not reality. Every run is not going to be perfect. This is the real world and there will be good days and bad days. And at the end of the day, as long as I gave it my best effort, I'm still making progress. So there is a lot of come to Jesus conversations with myself and being conscious of the times that I'm being too hard on myself.
  • Looking back and seeing all of the progress that you've made. And realizing just how many people have supported you along the way and are happy for you. The running community is a phenomenal one, a place of camaraderie and where lifelong friendships are made and for ounce of energy I have given it, it has rewarded me 10 fold.
  • Trust the plan. It works. And be consistent. Don't skip workouts and don't skip long runs. Adjust dates and times, but get out there and do the work. The progress may seem slow when you're in the thick of it, but it is happening and you will make huge strides when you compare the beginning and end!
  • Running provides an individual goal. It is not dependent on coworkers, your boss, a team. It is all about what you put into it and what you want to get out of it. It's the most amazing sport with an amazing community. Take advantage of all it has to offer. I have made life long friends, run in foreign countries, and proven to myself there is nothing I can't accomplish when I put my mind to it and am consistent. Everyone has this same potential in running - to be a little better at something every day. And there just aren't that many things in life that provide you with that feeling.
  • I ran two marathons years and years ago. With zero desire to run another. I was talked into running Marine Corps and through the marathon came upon Run Coach. Since that time I took my marathon from a 4:10:00 to a 3:38:00. In my running club many people use many plans, and most of them involve determining paces and running according to 5k, 10k, half marathon pace. It's all too much math and too much thinking for someone like me. Run Coach does it all for you and I cannot say enough times how perfectly it fits my schedule and personality. The progress is real and I'm so excited to see what new accomplishments await me in the future!




Big breakthroughs don’t happen overnight. Steve shows us the importance of realistic goal setting, diligent training, and investment to physical and mental conditioning goes a long way. To qualify for the prestigious Boston Marathon is a goal for many. Read about how Steve grabbed his fifth BQ, on a hilly course in Atlanta, while finishing 1st in his Age Group!

  • Qualifying for my 5th Boston Marathon and placing 1st in my age group at the marathon distance for the first time since I started running marathons 11 years ago.

  • Staying true to the Runcoach training plan, support from my Runcoach coach, Hiruni, and terrific support from my wife who would drive a few miles to meet me midway through my long run and provide hydration, nourishment, and a word of encouragement.
  • My biggest obstacle in reaching my goal was gaining enough confidence that I could once again run the distance at a speed sufficient to qualify for Boston. For the last few years, I’d been coaching myself and usually finished the marathon running on fumes and 5 to 10 minutes over the qualifying standard. Signing up with Runcoach gave me a more informed training plan which was challenging, but achievable. Having a highly trained and motivated coach to confer with really put me over the top.
  • Week after week I could feel the difference in strength, speed, and endurance. As I worked through speed workouts, tempo/threshold runs, and long runs on Saturdays, my confidence that I would accomplish my goal grew dramatically. Daily training plans are focused on preparing ones body to reach new capabilities, but the sum total of weeks and weeks of training prepares one’s mind to support the body during the race. There will be times when you start to doubt the body can keep going and that’s when your mind speaks about your training and that you can do this.


  • Unless you are sick or injured, push yourself out the door and get started. There may be days when your energy is low and you really don’t feel like working, but if you just get started, it’s amazing how quickly that changes. More than once, I was convinced I would not be able to complete the prescribed workout, but the outlook changed after getting that first couple of miles completed. Focus on the element of the workout you are performing and don’t think about the next element until it is time.


  • Knowing my goal race was a bit hilly (Atlanta), I sought out some hills to incorporate into my training, but there was no linkage in the training plan to the elevation changes of my goal race, nor any specific hill workouts included in the training plan. Also, there is no option to edit a workout uploaded from Garmin to indicate the workout was actually a race and not just another run. In order to post my results for races, I’d have to manually load my finish time and then I’d have to delete the details of the run data that came over from Garmin or it would double up the mileage.


  • As a newcomer to the sport of running, Miriam finds an abundance of enjoyment on the trails and roads. She's 20 kg (44 lbs) lighter and minutes faster than when she started. Read about this University Mathematics Lecturer's "accidental" start and now long-term relationship with running! 


    What is the secret to your success?
    miriam_blog
  • Though sometimes it is hard to get up and go out running, I know that it's worth making effort and start training. And indeed, after the first 10-20 minutes, it feels just great! Also, I try to follow the training schedule, and, in particular, to do workouts according to the schedule. In fact, till recently (i.e. till I joined Runcoach raining program) I just skipped workouts since they did not sound much fun to me. Now I have realized combining different kind of runs (easy, workouts, long urban runs and trails) is a right strategy and that it works for me.

  • It is always hard to start doing workout, but I remind myself that it will help me to enjoy the types of runs which I really like, such as long urban and trail runs. After 15 minutes of training, it starts to feel good.

  • I am lucky to live in Jerusalem, very close to good and beautiful trails, and also challenging urban routes. For me, the best treats are trail runs in the Jerusalem Mountains, with incredible flora and fauna. Also, running on Saturdays and holidays in Jerusalem, when it so quiet, peaceful and almost no traffic. This as close to paradise as I can imagine.



  • Do not give up when it feels not fun. If you approach a difficult stage in your run, say "start a long uphill part, try to smile and think that the life is beautiful. Smiles really help in uphill runs" I have checked it experimentally. 

  • Having training program which is created by computer system is great, but all of us have our individual circumstances (say, stormy weather, illness or injury,  other race events) and also our own tastes and preferences. So it is good to take a computer program as some general direction, and to adjust it to your exact needs. In this matter, communication with "real" coach has a great value, and personally I gained a lot from it!

  • It definitely helps to feel that the Runcoach team values the achievements and encourages moving towards further goals (which includes a help finding proper future goals). I would suggest to increase flexibility in calendar.  Ability for the runner to move future activities one-two days before or after the planned date. Also, it would be good to have a possibility to create a training program which includes trail runs, with respective assignments in terms of timing and running type in different stages of the trail. Though, creating such computer program is a very sophisticated task or just impossible, and perhaps one should just apply his/her own intuition and experience and, of course, consult "real" coaches.


Guest Blog Post from Heather Tannerrunners

Heather Tanner is a 3-time Olympic Trial marathon qualifier, 2004 USA World Half Marathon Team Member and decorated NCAA Cross Country and Track & Field Athlete during her time at the University of North Carolina and Stanford University. Tanner is currently preparing for the 2016 Olympic Marathon Trials and offers her advice on fueling for the marathon to runcoach and movecoach trainees.

There are many things to worry about in the final days leading up to a marathon. Like mapping out a race strategy in line with your fitness so that you don’t end up becoming intimately acquainted with the “wall”. Like taking care of the not so little things such as sleep, nutrition and stress management to ensure that you can get to the starting line healthy. Point is, fueling strategy really shouldn’t be one of those worrisome things. As long as you practice your fueling method in the long runs leading up to the race and have figured out a way to ensure regular carbohydrate replenishment during the race, you will be ok on this front.

During my first marathon experience (Columbus Marathon, 2003), I was a novice on many fronts and broke some major cardinal marathon rules (most importantly: don’t start a marathon injured, ever!). I had no idea what I was doing on the fueling front either and recall being alone at the expo the day before, trying to decide what type of fluids to try (water or maybe that new, strange-tasting Accelerade?) and how many gels I might need (is 1 or 2 enough?). As was inevitable, my hip injury helped me avoid hitting the wall, by slowing me down in the form of 8 stretching breaks. Not pleasant, for the record. Let’s just say fueling probably would have gotten the better of me had something else not have gotten there first.

Fortunately, I’ve had the opportunity to learn from some amazing runners over the last 10+ years and have since followed a few simple yet important guidelines in order to avoid the “bonk”:

1.) Take fluids as EARLY as possible – Do not pass the early water stations by. I typically try to take fluid at every station available, sometimes both water and the race-provided electrolyte beverage. This often means fluid consumption at least every 2 miles. You may only successfully take in a couple of ounces per cup, depending on your speed and your ability to coordinate moving and drinking at the same time, so it’s better to focus on frequency of water stops.

2.) Take your gels SLOWLY – Your digestive system can only absorb about 1-1.5 grams of carbohydrate per minute. An average gel contains 20-22 grams of carbohydrate. The quick math here means that your body can’t keep up with you very well if you down the whole gel in one second. In addition, gel consumption becomes even slower if you do not consume it with adequate fluids. I may take a gel every 4-6 miles during the course of the marathon (4-5 gels in total), but I take each one in slowly.

Note: Magdalena Lewy-Boulet, US Olympian and VP of R&D for Gu, told me about me this slow Gu consumption method after she had a successful marathon in cold “frozen Gu” weather (CIM, 2001 – 2nd: 2:37:57). Her Gu had formed into a cold, solid state and she was only able to consume small amounts at a time as it thawed. Despite this, Magda felt properly fueled.

Logistically, slow gel consumption can present some challenges. I prefer to hold onto the packet and take a small amount every minute or so, i.e. “sipping” on the gel. It can become a sticky mess, and the only helpful thing I can offer here is that this is all less annoying if you are wearing gloves. If you prefer other types of fuel, there are options that are already conveniently partitioned into smaller caloric chunks. Think Sport Beans or Clif shot blocks. Always intersperse gel consumption at or near water stations and practice this slow fuel consumption method in training.

3.) Ingest electrolyte-based drinks, not just water - This is another fairly obvious one, but not always followed. Research has supported evolution of sports drinks over recent years and many are purportedly optimal for electrolyte replenishment during the marathon. If you have the choice, it’s best to use beverages backed by science and your own experience. Osmo, UCAN, GuBrew and Nuun are some good newer beverage options with solid science to support their use. The more common beverage choices serve their purpose for most of us too though (Gatorage, Powerade, etc.).

    The same slow carbohydrate absorption rule may apply for your electrolyte drink, but remember that these drinks are often significantly diluted, which can be a good thing. If the race-provided drink tastes too concentrated, try to balance it out with more water consumption at the next station. This may help your digestive system to absorb the carbohydrates more easily.
    Also, if you are at all at risk for hyponatremia, or essentially over-hydrating, counterbalancing your fluid intake with an appropriate volume of electrolytes is even more important. The risk threshold for hyponatremia is known to apply to those who consume approximately 8 oz of fluid (any type) every 20 minutes (a lot!) and this risk is even higher if that fluid is water alone. Don’t over drink.

    4.) Adapt your strategy for weather conditions – Heat and/or humidity will of course greatly increase your rate of sweating and will necessitate increased fluid consumption. Stay on top of that early. Potentially equally damaging in a different way, extremely cold conditions may interfere with your desire to consume fluids. You could then be at risk for dehydration and subsequent muscle cramping if you do not drink according to your normal plan, despite your perceived lack of thirst.

    5) Don’t worry if something goes wrong – If you miss a water station, or an untrained child volunteer throws the cup all over your shirt at mile 16, do not panic. It will be ok as long as you’re following rule #1. Make it up for it at the next stop by grabbing both water and electrolyte drinks.

    I try to remember these themes as I race, but do so in an unscientific way because, in most cases, there are many other elements you cannot control over the course of 26.2 miles. You don’t want to create an overly specific fueling plan in case it becomes difficult to execute. One missed water station and you could find yourself in an unnecessary tailspin of distraction. Based on your individual body composition, it is certainly possible to estimate the precise amount of carbohydrate, electrolyte and fluid you should consume over the course of a marathon. It is extremely difficult to make that precision happen in real life, particularly if you are not fortunate enough to have the luxury of elite water bottles placed at regular intervals over the course. Fortunately, by keeping these general guidelines in mind, you can still get pretty close to optimal fueling and feel good come mile 26!



    • Ron is a former competitive Road Cyclist who set a goal to complete his first marathon in 2019. Read about Ron's training experience, and how his determination to succeed led to a stellar, well executed 3:33 marathon debut in Tel Aviv!
      c314bf8Ron_Ayal_TLV_marathon_2019_copy
    • Completion of my first Marathon (in 03:33:52hrs)
    • A perfect training plan and amazingly accurate and personal support by Runcoach's team ( in my case - wonderful coach Hiruni Wijayaratne) that I followed with determination, dedication and faith in myself, in the coaching team and the application that proved over and over to be right to the point.


      What is the biggest obstacle to reaching your goals and how do you get over it?
    • Going over the top.... Every time I tried to go too far, too fast, too early - I paid the price. physically and mentally. I learned to trust the plan, follow the coaches advises and listen to my body. I learned to recognize my limits while not letting them to hold me back and most of all I learned to look at the long term goal...
    • Being able to accomplish the goals I set every time anew. Follow my dreams and doing so in a most enjoying way. Also the new PR's the plan helped me to set again and again were a very nice bonus ;)
    • First decide what your goal is. It might sound obvious but setting the right goal(s), especially on an application based plan, is a tricky game that would influence any aspect of your training. Consult the team! - They have the experience to help you set the right goals and the dedication to take you there. Follow the plan and have faith in it but also listen to your body. If you're heading for a marathon take the time to build up and prepare. Runcoach will give you the best plan and coaching but this up to you to execute the plan while taking care of your physical and mental health - Nutrition, Hydration, rest - they all has to be carefully taken care of. And most important - Don't forget to enjoy... A goal race is a single event on a given day with a rewarding outcome. However in long distance runs it's the way leading to this day which is really is the most important...
    • I was amazed by the accuracy and the effectiveness of the application in terms of improvement and projection. It prescribes precisely what you should do - not too easy and not too hard with proven outcomes. But what really impressed, and later also motivated me was the personal attitude in the email support - I hadn't expect it to be so personal, dedicated and caring. I discovered not only professionals but also great people who really cares about you.



      What feedback would you offer on the Runcoach experience?
    • 1. Adaption and fine-tuning for the metric system. The app does all sort of funny things when it comes to adapt for meters/km both in plan and in communications. 2. Allowing choice of different setting of weekdays - not anywhere in the world the week begins on Mondays... 3. Trail runs and ascents/uphill runs - The application doesn't offer any reference to those conditions which requires a whole different kind of training


    Written by Dena Evans
    Updated by Ashley Benson 

    Beginners and experienced runners need to navigate successfully around other runners, walkers, obstacles, and shared spaces alike.  Although many small communities of runners may have their own language and habits for dealing with various situations, it is instructive to keep in mind a basic knowledge of common running etiquette.   Like many things in life, the golden rule applies.  Sometimes with outstanding running etiquette, we can even influence another runner to employ more people-friendly tactics their next time out.  Here are a few tips on how to manage a few recurring situations.

     

    Passing someone coming the opposite direction

    On a bike/ pedestrian path, sidewalk, trail, or other two-way, directional running surface, pass others as cars would.  If you are in the United States, that means bearing right, but perhaps that might mean bearing left if in the UK.  If you are running with a group, take care not to take up the whole path and slide into single file as necessary to let the oncoming runner have a straight path.  If necessary, make eye contact and even take a half step to one side to indicate your planned passing lane when you think confusion might be occurring.

     

    Passing someone from behind

    If moving in the same direction as the person you are trying to pass, again pass as cars would, with the faster party (you, in this case), moving by toward the center of two directional surface path or sidewalk or if narrow, on the left. First, alert them to your presence by saying “On your left” loud enough for them to hear you and not so close as to startle them.  Give it a little gas if you can and pass quickly so as not to dwell in the “two abreast” stage of the pass.

     

    If the person in front of you is wearing headphones and can’t hear you, give a wide berth as you pass to avoid startling them.

     

    If in a race, pay special attention before and after fluid stations, heading in and out of sharp and curbed corners, and at a turn around so as not to cause a pileup or a chain reaction.  You and the other runners are entitled to hold your own space, but it is your responsibility to maintain that space with the people immediately in front of you, and to not encroach that space by dangerously slipping by someone right at the curb before or after a turn.  If looking for a particular line for an advantageous tangent to a distant corner, to stay out of the wind, or for another reason, you must allow a step and a half of space between yourself and the person you are passing before moving in front of them into their lane / line.  If in doubt, give the other runner an indication by announcing your intention with an “on your left”, “head’s up” or a point of the finger where you are headed so they can see what you have planned.

     

    If passing a horse on a trail, make sure you alert the rider well in advance of your arrival, and plan to walk around the backside of the horse with a wide berth.  Yes, that might be annoying and a disruption to your run, but a worse disruption is a startled horse and back kick into your stomach.  Don’t take any chances.

     

    Running with a group

    If running on a surface with any regular oncoming running traffic at all, two runners across is probably the maximum appropriate amount of width.  If running with three or more with plenty of room, be prepared to maintain the responsibility of yielding to an oncoming runner if you suddenly come upon one rather than force them to the shoulder or the bushes.  Even if there is no oncoming traffic, running with three across can prove a hazard as cyclists, cars, and other runners might be coming from behind and have to swing wide into oncoming traffic to avoid hitting your group.

     

    Minding your manners on a busy track

    Unless the track is empty or no one present is running for time or fast enough to encounter each other, do not jog in lane 1 of the track.  Many tracks encourage this through gates or signs to jog in outside lanes. Even if not, a community track is a treasure for all who use it and a very expensive item to resurface.  If you want to continue accessing your home track, it is best for all to allow lane 1 to wear out as slowly as possible.  Therefore, if you don’t need to use it for timing a workout, don’t.

     

    Again, unless the place is empty or traffic is limited enough to definitely avoid bumping into each other, do not run the opposite direction (clockwise).  If you do for some reason, it is your responsibility to yield to those running counterclockwise.  Likewise, do not ever run clockwise in lane 1, unless you really, really, have the place to yourself.

     

    If passing from behind on a track, always do so to the outside of the person you are passing, particularly if both of you are too out of breath to let them know verbally that you are coming by.  If someone (toddler, random person talking on their cell phone, slouchy teenager, or similar) is standing or otherwise blocking your lane while not running hard themselves, give them a sharp “TRACK!” before you come upon them to give them time to move out of the way.  Likewise, if you accidentally are daydreaming or forget where you are and hear “TRACK!” while standing in a particular lane, it is your responsibility to get out of the way immediately as you would hope another would do for you.

     

    Fluid stations

    Do not cut off other runners in a crazy diagonal direction to get fluid.  Fluid stations are often areas with slippery footing, and race-ending injuries can occur even when best intentions are met with poor geometry.  Prior to the station, merge as you can so all runners can get a clean shot at the drinks without banging into each other.  If you need to stop and consume whatever it is you picked up, do so AFTER you clear the table and out of the main line of travel.

     

    Drafting

    If it is windy, or the road is particularly cambered, runners will often naturally form a single file or thin line as the race stretches out.  However, if it is just you and one other poor runner, by yourselves into the wind for five miles straight, it is bad form to just silently just have them take the brunt of the weather without offering to take turns if evenly matched.  If you are hanging on to the pace for dear life and there is no way you could help, at least acknowledging their help or asking if it is ok for you to run along with them for a bit is far better than just wordlessly breathing down their throat the entire way.

     

    Assorted other Do’s and Don’ts

    • Do shake hands with someone you just worked with or competed against for a large portion of the race.
    • Do look oncoming runners in the eye and say good morning or hello.  If running by yourself, this can also be a way for others to have remembered you if you go missing on a run.  Sounds scary, but it is true.
    • Do not knowingly (when possible) bring meandering children on training wheels or hard to control (even if good natured) dogs to a location where people are running hard for time in narrow confines.  Freak injuries and accidents from this type of thing are more common than you may realize.
    • Do wipe down your treadmill in the gym for the next person, even if they aren’t yet present.
    • Do not stop short in lane 1 of a busy track or in the middle of a busy bike path if doing timed intervals.  Decelerate by stepping to the side or the inside of the track, or take a glimpse behind you first to make sure no one is immediately on your tail.
    • Do not randomly “race” some person you just came upon in the park without exchanging pleasantries at least or acknowledging you are trying to stay with them.
    • Do completely clear the finish line of a race before engaging with your watch to check splits, etc.
    • Do not keep the beeping function of your GPS device on during a race.  It may not match up with the race markings and quickly becomes a stressor and annoyance for anyone running with you.
    • Do not wear headphones unless in a situation where you are sure it is safe for you and others to do so.  If doing so, always keep them at a level where you can still hear the ambient noise around you.

     

    Most importantly, keep it light and try not to take yourself so seriously when situations requiring etiquette occur.  We all put a great deal of effort and time into our running, but most of us do so for the fun, relaxation, and enjoyment of the sport.  Acting in a way that allows your fellow runners the chance to do so as well is the least each of us can do for each other.



    Barefoot Running

    Written by Coach Tom McGlynn February 15, 2019

    Here’s some more supportive data on the benefits of running barefoot and an interesting analysis of force distribution with an without shoes.

    Born to Run Barefoot - John Dodge

    To clarify our recommendation is that athletes run 5-10% of their weekly mileage barefoot on a soft surface.  So for the athlete running 20 MPW that’s 1-2 mile per week barefoot.    We are most interested in the variance of foot strike, flexion and force distribution which helps strengthen the plantar facia, achilles tendon and calf muscles.

    The article includes two videos from the Harvard University Skeletal Biology Lab that outline the force variance of barefoot running.

    They can be viewed here:

    Barefoot Normal Strike

    Shoe Strike



    This is a great read about endurance activity and increased heart metabolism.

    One of the key points is that the research was done with heart rates at 65-75% of capacity.  Since maintenance pace keeps you in the 65-80% MHR range this study is highly applicable to running.  The fact that these stimuli seem to return the heart to a metabolic state of youth could be paramount in heart disease prevention and overall cardiac throughput.

    In theory our threshold/10K/VO2 work could stimulate an even greater cardiac metabolism since we operate closer to 85-95% of MHR.

    If you’re in anywhere between 30-90 years old, this is a great read.

    Exercise Makes Hearts Grow Younger


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