John Waters’ Post

How many hours does it takes to master a skill? After approximately 300 runs, I can trully say that running skill has improved significantly. You get to enjoy it more but also get the feeling of it. You do get to know your heart rate zones and how your body feels and responds to the diferent types of runs. Leaving aside the skill of running, the big win here is all the benefits that come with it. Some of those are: - improved resting heart rate(stronger heart) - improved use of energy substrate (specifically fats but not only) - improved overall cardiovascular performance - improved recovery from exercise or any activities that increase your heart rate - increased levels of energy - increased endurance - potentially increasing or maintaining bone density It takes a little time to obtain or to see some of the above mentioned benefits. Of course with time you get to build a strong foundation that you can rely on for improving your quality and longevity of your life.

NEW BLOG! How to Run Faster: The Simple, No-Equipment Exercise to Boost Your Speed

Are you looking to enhance your running experience? Here are some valuable tips to help you improve your performance and overall enjoyment: 🏃♂️ Connect with the running community for support and motivation. 🏃♀️ Get a professional analysis of your running style to optimize your technique. 🏃♂️ Consider adjusting your stride length for efficiency and injury prevention. 🏃♀️ Track and monitor your running data to set goals and measure progress. 🏃♂️ Prioritize extra sleep whenever possible to aid in recovery and performance. 🏃♀️ Understand your body's nutritional requirements to fuel your runs effectively. 🏃♂️ Incorporate low-intensity runs into your training regimen for balance and recovery. 🏃♀️ Above all, remember to enjoy your runs and have fun while pursuing your running goals! Implementing these tips can make a significant difference in your running journey. Embrace the process, stay consistent, and celebrate every milestone along the way! 🏃♂️🌟🏃♀️ #RunningTips #RunningCommunity #RunningGoals #BrooklynHalfMarathon #brooklyn #newyork #NYCRUNS

Here is how to level up your running game: (it's backed by science) • Run uphill: ↳ challenge your lungs • Run downhill: ↳ challenge your quads • Run slow: ↳ build endurance effortlessly • Run fast: ↳ ignite your speed • Run easy: ↳ active recovery is key • Run hard: ↳ push your limits You get it. The magic lies in training every facet of your cardiovascular system. But why does this work? Your body is an incredible adaptation machine. Each type of run stresses your system differently: 1. Uphill runs: ↳ Strengthen your leg muscles and improve power output 2. Downhill runs: ↳ Enhance eccentric muscle control and joint stability 3. Slow runs: ↳ Boost mitochondrial density and fat-burning efficiency 4. Fast runs: ↳ Increase VO2 max and lactate threshold 5. Easy runs: ↳ Promote recovery and capillary development 6. Hard runs: ↳ Improve mental toughness and anaerobic capacity By varying your runs, you're teaching your body to become a versatile, efficient energy-using powerhouse. You're not just becoming a better runner – you're evolving into a more robust athlete.

Are you a runner who wants to improve your running form? If so, check this article out 🏃🏽♀️🏃 Correct running form is important for injury prevention as such, correct form promotes continued engagement in running as a long-term form of exercise. The purpose of this study was to evaluate the effectiveness of video feedback to improve running form for regular runners. During baseline, each participant was video recorded while running without any feedback (verbal or video). During intervention, the researcher recorded the participant, then showed them the video and provided feedback on correct or incorrect form, according to a 9-step task analysis. Results show that all three participants achieved 100% correct steps on the task analysis when video feedback was used to maintain their form during follow-up. https://lnkd.in/gU3qV4kn

The key to elevating your running performance lies not in the intensity of each session but in the consistency of your training, coupled with a strong foundation of health and habits. By focusing on regular, disciplined practice and nurturing your overall well-being, you create a sustainable path to improvement. It's the gradual, steady effort and attention to holistic health that truly transform an average runner into an exceptional athlete.

I’m launching my first blog for Body by Belanger, my online personal training business! After years of playing sports and competing in ultra-marathons and Spartan races, I’m taking my passion for fitness and turning it into a platform to help others achieve their health and fitness goals. In this blog, I share my journey and why I’m dedicated to helping people build healthier lifestyles. Check it out and let’s get started together!

Integrating targeted strength exercises into your routine can help you run faster, reduce injury risk, and build endurance. My latest blog post explores how runners of all levels can benefit from strength training and offers practical tips to get started. Ready to enhance your performance? Check it out below. https://lnkd.in/g9Y96Uzm

Another 10 km of hill tunning. Someone asked me why hill running? Am sharing seven benifits of hill running. 1. Improves muscle strength. The steeper the incline, the harder they’ll work. Naturally, this means that the muscles engaged in hill training will become stronger, with time. 2. Increases speed. Hill repeats strengthen your muscles and also improve your cardiovascular system. Thus, your body gradually adapts to the stress hill training places onit. 3. Prevents injuries. With strong running muscles, you automatically decrease the risk of incurring injuries from hill training. 4. Helps build mental stamina. After running hills, no race can scare you! Conquering a hill gives you confidence in a race. 5. Helps sustain a rhythm. A good steady rhythm can get you very far in a challenging race. 6. Makes the training routine more interesting. Hill training will be a refreshing twist in your routine. 7. Boosts overall performance and training efficiency. Hill running sessions improve your VO2 max, HR, strength, and speed. Along with these indices, your time-to-fatigue and oxygen utilization also improve.

Three golden rules to revolutionize your running efficiency: 1) Power up - Elevate your ground reaction force with focused strength training, transforming raw strength into dynamic power. 2) Pace perfection - Hone your efficiency at race pace by training slightly above, below, and exactly at your target speed, but save this precision work for the specific phase of your training. 3) Metabolic mastery - Adapt your body’s energy systems to the demands of your race distance, optimizing how you fuel each stride. Train with intention, race with confidence, and let every workout bring you a step closer to your personal best. Check out the full length video on YouTube!