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maybe the best shoes out there.

My old shoes were so bad that I got huge blister under my feets, so therefore I decided to buy new running shoes. I reasently bought my own Asics Noosa FF. I was very exited because I knew that is was a quality shoe and could not wait to try them on. First of all they look so freakingly nice that I could use them everyday. I wanted to test them properly for my selfe and decided to run 10 km, that is concidered a normal run. I ran on 49,31 and afterwards I felt exausted and I realy went for it. But my feets were like i just have had a powerwalk. I was amazed how much shoes can help us perform and how important that it is with proper high quality shoes

ASICS Men’s Gel-Noosa Tri 10 Running Shoe,Indigo Blue/Flash Coral/Flash Yellow,10 M US

Maraton under 2 hour still impossible?

Meet Eliud Kipchoge the man that scientists say is the best fit for the task!

We have for long said that running a marathon under 2 hours is impossible. This maybe we will change our mind

Here is why Kenyans is known for crushing marathons.

Kenyans are known for pushing the limits for marathons.
How are they doing what everyone else seems to struggle with?
Find it out here…

Red Bull Steeplechase Knockout Marathon

Red Bull Steeplechase, absolutely amazing! A 21 mile knockout marathon in the English country side.

Want entry? https://www.redbull.com/gb-en/events/steeplechase


Want entry? https://www.redbull.com/gb-en/events/steeplechase

Requirement profile for OCR

When we run an obstacle course, it is necessary to know which parameters are required in order for us to do better next time (provided we want to). There are several variables to keep in mind if we want to perform optimally, we call this “requirement profile”

Having the right mindset is relevant to training in general, not just to running obstacle courses.

Most participants seem to prefer an obstacle course with a length varying between three to eight miles (4,8 km – 12,8 km), although there are some courses long enough to equal half a marathon with some actually being the full length of one. It is paramount to figure out how long an obstacle course should be to best suit you individually, and to focus on that.

We are all beginners at some point and it is important to know that it is nothing to be ashamed of.
Quite the opposite, in fact: it is a big deal, taking the plunge, and something to be proud of.
If you are a beginner it is obviously better for you to start with shorter runs. As you progress through your training you will become better acquainted with your muscles fibers. Eventually you will be able to use that knowledge to your advantage, allowing you to plan ahead how to sprint or to set a higher overall pace for the entire race.

Ask yourself: when I am training or competing, what are my goals? Your workout should reflect a fun and achievable end-game while using the proper tools as you approach them.

We are all born with different amounts of the various muscle cell types. If you have more muscle cells like type II and IIx you can run faster and are more like a sprinter and a shorter run would be more beneficial. If you have more of type I, you are better at a longer stretch (you can read more about this in our book). Women generally have more type I muscle cells than men, but even here it varies between individuals. Most people that train regularly have an inkling of what distance works best for them.
It is a good idea to figure out what type of muscle cells you have if you haven’t already thought about it. However, if you only recently made the decision to start training it is more important to do something you enjoy rather than delving into the specifics.
To get the exact composition of your muscle cells you need to do a muscle biopsy. Each muscle needs to be tested individually and it is frankly very painful. Unfortunately, there is really no other way to determine what type of muscle fibers you are made of.
A muscle biopsy is not for everyone, nor is it necessarily something you have to do, but it may be interesting to know that these variations exist. More importantly, it is quite helpful to know that your muscles are likely better suited to a certain type of training.

For OCR your running performance is not the only parameter that determines your overall performance. It is a full body competition and you need to have a good combination of both strength and endurance.

Which are the most demanding exercises that you need to do in order to come as prepared as possible?

To perform as well as possible you need to be aware of certain factors. Primarily, you need to know your max heart rate, your fitness level (VO2max) and you lactate threshold. You can read more about those tests in the “Tests” section of our webpage: www.functionalbasics.com/tests

In your workouts, you need to alternate between strength and endurance. Also, keep in mind the importance of increasing your VO2max and lactate threshold.
The higher your VO2max level you have the faster your muscles will regenerate energy.
You should also ask yourself: how long can you hold on to a ring? How many pullups/ ring rows can I do?
Clean and deadlift are also great exercises to increase your strength and power.
There are of course many factors, but these are a handful that you may need to take in consideration.

First woman to run Boston marathon

Amazing and inspiring story of Kathrine Switzer, the first woman to ever enter boston  marathon.

In 1969 things were different from how they are today, it was considered verry questionable for women to run long distances. Here is how Katherine stood up and became an icon for women to compete in marathons

Start the season brand new

Finally it is time to start your new training program for your next marathons or obstacle races.

It is a great idea that you in beforehand use your new shoes so that they get the exact fit before the race so that you don’t get blister on your underfoot. It is a huge deal to run with shoes with high quality. With these great shoes you are well prepared for the next season.

We have in our list below provided shoes for you that we highly recomend. Check them out below!

 

Shoes for OCR

 

Shoes for Running

 

 

run faster

Want to be able to run faster? Here are some tips!

Sprint faster with Olympic medalist Michael Johnson that tells you a few of his tips to sprint fast.

In this video, Olympic medalist Michael Johnson provides some tips on how to run faster. Some of these techniques are also applicable when you wish to increase your performance in team sports, such as football and ice hockey.

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Obstacle course Spartan race

Fantastic motivational movie from an OC Spartan Race.

Join the movement and overcome your obstacles in order to improve as an individual.

Tips to those of you want to maintain your shape during the outdoor season

Finally, the outdoor season has begun, and many marathons and obstacle races have taken place already. Now we discover what type of results the harsh training of winter has yielded; will the expectations that we’ve been building up over such a long time be met? And if so, how do we maintain our present form?
Let’s get one thing straight first: no matter how you’ve been training during the winter season, you have a big advantage now that you don’t have to start from where you were last fall.
The question now is, how do you proceed with your training starting this season in order not to lose what you have built up during the off-season? How do you maintain it or possibly even increase it a bit further?
The constant desire to challenge ourselves to keep improving is extremely good. It is this drive that makes us go to the gym and “go get it”, but now that winter is over, running becomes more important to your specific training and building muscles becomes less important.
It is much easier to simply maintain your post-winter form than it is to continue to work on it. Even so, retaining your shape isn’t effortless, and you actually have to work out to do so. It becomes necessary to keep up with your visits to the gym (to retain your strength) even as, come spring, you will want to start focusing on run training.
Simply put, when training to run you want full body weight training, endurance training as well as cardio. Separating the training methods makes it easier to plan what we should do for exercise on a given day or even a week.

Maintaining strength
Because running alone is not enough to increase strength, we have to go off the running course to take care of that.
While it can be said that endurance and strength are opposites of each other, they compliment each other spectacularly. It is undoubtedly a great advantage to have both.
So how do we do it? Strength is maintained by training hypertrophy once a week. It is important that these exercises are similar to those carried out during the building phase, because we already receive specific training for running when we run.
Hypertrophy is an exercise that involves about 3-4 sets of 8-10 repetitions, and stimulates muscle growth.

Cardio/endurance
On the other hand, cardio and endurance training (specific endurance training is one of the most important parameters in regard to performance) can be achieved while running, since the most important factor here is your pulse over time.
Cardio means having a sufficiently high pulse. As blood pressure increases, its resistance to flow creates strength for the heart.
What to consider in cardio training is that the pulse must be high for a short period of time. Turn intervals, where you run for 2-4 minutes and then rest for the same amount of time (let your heart rate drop below 60%), is a good example of this.
For full effect, you should stay at 90% of your max heart rate for about 16 minutes. In terms of turn intervals, this would equate to running 4-minute intervals four times.
For endurance training and fatigue resistance, you will instead want to spend a good 40-45 minutes (a full training session) on distance running with a lower pulse.
Whether you are training cardio or endurance, it is good to use a heart rate monitor to track your pulse, making sure you keep it right. This is especially true for endurance training!
If you do not know what your values are when training endurance, it is very helpful to perform a test and find out. This can be done with a simple heart rate monitor, which will provide you with decent enough results to use as a guideline in your training. Note, however, that for more accurate results you can opt to take a physical test in a lab.