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Running, whether for fitness, competition, or pleasure, demands not just dedication and training but also a carefully planned nutrition strategy. It’s a physically demanding activity that depletes energy reserves, breaks down muscle fibers, and challenges the body’s recovery mechanisms. In this high-demand context, nutrition emerges not merely as a foundation for performance but as a […]

Identify and apply psychological principles to facilitate peak sport performance, enhance physical ability and achieve your optimal performance and push your limits. We all now that running brings several benefits for our body. For example, improved performance of the cardiovascular system, improved immune defense and strengthening of the muscles and also several positive effects on

Run in the winter period requires adapting your tempo, habits, wearing appropriate clothing and you might have to make some adaptations in your training in some cases. We are going to show you how you can organise your training the best way possible in winter conditions, as a solid winter training makes you both physically

The secret is there is not secret, only consistency of training and trust the process     Preface To the reader: This resume presents the final 11 weeks of Thijs Schrama’s training methods leading up to his victory in the most demanding marathon in the Netherlands, the Kustmarathon 2023. Following his performance at the TCS Amsterdam

Altitude training, also known as hypoxic training, is a method used by athletes to improve their endurance and performance by exposing themselves to reduced oxygen levels found at higher altitudes. It involves spending as much time as possible in thin air in the mountains in order to trigger the production of hemoglobin-rich red blood cells

                                         Running in high temperatures can pose certain challenges and risks to your health and performance. However, with proper precautions and adjustments to your training routine, you can still exercise safely and effectively. Here are some tips for running training in high temperatures: Time your runs Try to schedule your runs during the cooler parts

This article is about seven key speed workouts to help you get race-fit for your next marathon but is only efficient when combined with proper rest and recovery, strength exercises, and proper nutrition. When you combine all these elements you will find the key to becoming a faster, stronger, and more efficient runner. When you

The marathon is one of the most physically and mentally demanding athletic competitions. Proper preparation and constant training are the key to success. Obviously, the risk of making mistakes is high, which is why we would like to share with you the following article: `10 most common mistakes to avoid when preparing for a marathon.´

Prevent Achilles tendinopathy while training for your marathon What is Achilles tendinopathy? The Achilles tendon is the strongest and largest tendon in the human body, connecting the muscles in the calf to the heel bone. This allows for powerful propulsion during activities such as running and jumping. However, excessive or sudden increases in physical activity

It’s generally a good idea to maintain a strong immune system all year round, but it can be especially important during the winter months when colds and the flu are all around us. There are several things you can do to boost your immune system and stay healthy during the winter, such as getting plenty