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Ultrarunning Hydration |
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As an athlete the amount of fluids we need to consume vary proportionately with the duration and intensity of exercise that we subject ourselves to. We need to replace what we have lost through perspiration which is why adequate hydration before. . . Read more » |
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A Path to Athletic Success - National Champion at age 37 - The Chris Harig Story
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"These days, I know what workouts I am doing, why I am doing them, and how it’s going to get me to the race in peak condition. I also know how to build a training profile and can use a plethora of tools and resources to be efficient with my time." ... Read more » |
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Hydration and Electrolytes - Impact on Athletic Performance |
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A good natural source of electrolytes is from food. Fruit and vegetables, including canned or frozen vegetables like corn, carrots and green beans, are high in electrolytes, as are bread, milk, and...Read more » |
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Resting Heart Rate - A Measurement of Health and Lifespan |
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Your resting pulse rate is a key vital sign and an important indicator of good health. Managing your resting heart rate can be one of the most important things you can do to improve your lifespan and, for athletes, improve performance ... Read more » |
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Avoid Hitting the Wall |
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We have had a lot of requests recently about the topic of “hitting the wall” or “bonking”. Whatever you want to call it, we have all experienced it at some point. Essentially, it is the point during training or competition when you have exhausted or depleted...Read more » |
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Sports Massage Helps Performance |
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Many people think of massage as just a way to relax and spoil themselves. When in fact, massage therapy is just as important as eating healthy and it comes in many different forms depending on your needs. Yes, you ... Read more » |
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Ultrarunning: A Test of Mind, Body and Spirit |
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"In the world of ultrarunning speed is relatively unimportant unless you are racing to win, the more important factors such as maintaining an even pace, nutrition and keeping a positive mindset make it a true test of mind, body and spirit. . . . Read more » |
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Physiological, Cognitive and Psychological Benefits of Yoga |
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Yoga is a great form of exercise and a mind-body practice that can have physical, mental and emotional or psychological benefits, even spiritual benefits. Yoga also is an effective way to develop greater self-awareness, acceptance,the ability to be present... Read more » |
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Treat Running Injuries with Ice |
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Tendonitis. Plantar Fasciitis. Iliotibial band syndrome. Shin splints. Ah, isn't running great? These injuries come with the territory and without addressing them from a training methodology and rehabilitation, you won't be running much anymore...Read more » |
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Iron, Health and Peak Athletic Performance |
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The Iron needs of endurance athletes are greater than the non-athlete due to the Iron losses that occur with each footstrike, and the loss in sweat. These needs are even greater for female runners. The need for Iron may be 30% greater for endurance ... Read more » |
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The Vigor of Uncertainty |
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"Uncertainty can be seen as a threat, or it can be viewed as creating possibilities." How do we contend with uncertainty in lives committed to health, longevity, fitness, and quality? Do we ignore uncertainty because it is . . . Read more » |
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How to Increase Testosterone Naturally |
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Testosterone is the hormone that gives men their male characteristics. Testosterone give men their a deep voice, higher muscle mass, facial and torso hair, and aggressive behaviour. Testosterone also is the hormone that controls sexual function ... Read more » |
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How to Help Prevent, Reduce and Treat Depression Naturally |
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Although the human experience can be filled with much wonder, deep learning and insight, great achievement, intense love, joy and happiness, and a sense of belonging, the human condition is also filled with loneliness, hardship, setback, failure, . . . Read more » |
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Get Out of the Road! Trail Running |
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Get out of the road! Trail running for improved performance, injury prevention and mental health. About three years ago I made a fundamental switch in my running routine and started training almost entirely on trails. Part of the change ... Read more » |
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Making a Splash - Swimming Basics |
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Swimming as a form of exercise is a great way to stay healthy. Every day people of all ages, immerse themselves in pools, lakes, rivers and oceans. Whether it is for recreation or for fitness training, swimming provides . . . Read more » |
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Leadership Contributes to A Vigorous Life |
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The relationship between leadership and fuller, more vigorous lives is under appreciated. The effective practice of the art of leadership may be a powerful contributor to a fuller life alongside such commitments to engaging in ... Read more » |
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Clear Thinking - Creating a Longer, More Productive Life |
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One of the key successful components to creating a long and productive life is the ability to think clearly. For when you think about it, whatever it is you want to achieve, your foundation stone towards success or failure will be the quality of . . . Read more » |
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Running With Consistency to Run Faster |
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There are a lot of variables that go into your training and ultimately your success: volume, frequency, duration, intensity, terrain, ect. All of these affect how good it is we will become as runners, but it is the routine that chisels ... Read more » |
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What is the Two Week Rule and How does it Help you stick with Running by Chris Harig |
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When I started running competitively thirty years ago I had no plans and no real coaching. It was simply that I could run. I was built for it. The town of Cumberland, RI had a pretty good summer track program and neighboring towns would get together...Read more » |
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The Ideal Performance State for Athletes and Everyone by Ralph Teller |
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The Ideal Performance State (IPS) for athletes is the optimal physiological and pyschological level of arousal measured by muscular tension, heart rate, blood pressure, brain wave patterns and breathing composure that results in peak performance. IPS... Read more » |
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Choosing Your Next Running Shoes |
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You’ve decided you are going to start a running program or it’s at least time to update your running shoes. Those with the luxury of a specialty running shop in the neighborhood are likely to come away from the experience without a scratch. Read more » |
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Naturally Achieving Wellness, Longevity and a Vigorous Fuller Lifeby Ralph Teller |
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Wellness, longevity and living a vigorous fuller life can be achieved naturally by a commitment to a lifestyle of good Nutrition, regular Exercise, strong Nerve Force, good Sleep, Meditation, proper Breathing, and a Philosophy that embraces... Read more » |
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Hydration for Endurance Athletes |
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The purpose of this article is to (i) educate you on the physiologic role hydration plays in endurance athletic performance and injury prevention, (iii) have you learn the warning signs of dehydration, (iv) teach the importance of maintaining electrolyte balance Read more » |
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Kidney Health, Red Blood Cell Production and Peak Athletic Performanceby Ralph Teller |
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Endurance athletes should be focused on maintaining optimal kidney health to maximize the bodies ability to produce red blood cells, as endurance athletes tend to be slightly anemic. or chronically fatigued. Studies have shown that lower hemoglobin can... Read more » |
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Exercise is Medicine Log |
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As Exercise is Medicine, the 1Vigor Exercise Log is a good free tool to track exercise and wellness for patients who have been prescribed exercise by their physicians. The Log tracks walking, cycling, swimming, running, weight, resting heart rate, BMI, Read more » |
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