More on afterburn

This concept of continuing to burn extra calories long after you’ve left the gym is called “afterburn” with the amount of “buy-one-get-one-free” calories you burn depends on how long and how hard you work out in the first place. You’re likely to get the greatest afterburn from a long, hard weight-training workout.

via: Does Exercise Really Boost Your Metabolism? – That’s Fit

This article shows similar findings to the previous one on afterburn.


Afterburn: Keep burning calories after the run

The intensity (effort) of your workout is important. Some previous studies of low-intensity workouts–like strolling around the block–had shown that they produce little to no EPOC. Nieman says you have to work hard enough to break into a good sweat. Or, more technically, he notes that you have to produce a “homeostatic disturbance.”

via: The “Afterburn” Exists, and It Can Be Very Significant | Peak Performance

Interesting article on “afterburn” and how to get the most benefit out of it. Afterburn is used to describe the process where the body keeps burning calories even after we’ve stopped exercising.

This article suggests that increasing the intensity of a run will increase the afterburn effect.


Fitsugar on the pros and cons of running with music

Running with an iPod is a great way to zone out, but it’s not without drawbacks.

via: Pros and Cons of Running With an iPod

That is very true. While I truly enjoy running to music, every couple of weeks I do a run without music. Mainly because I like to focus on myself, my breathing, the sound of my footsteps, etc. Also, as this article points out, many races ban the use of iPod’s, so it’s best not to completely rely on music to pump you up.


On running a 50 kilometre “ultra” marathon

I was contemplating the fact that I was about to run 31 miles on hilly trails that would take me over some 9,800 feet of elevation gain … , and I knew that pain was coming. Some might think that doing such a thing is crazy, but at that moment, I couldn’t have been in a more perfect place.

via: Hat Run 50K Race Report | Runblogger

This is a great quote. The whole post is a fun ready and very inspirational. One of my goals is to do an “ultra” or a true long distance run. By that I mean longer than a marathon, which is just over 42kms., so this one certainly qualifies.

It must be a good feeling to be able to say you’ve done it.

I believe running long distance is more about the mental challenge than the physical one. That’s not to say it’s easy or that it doesn’t require training. It does. A lot. But the major burden to get past, at least for me, is the mental one. Just thinking about having to run an additional 45 kilometres when you’ve only just finished 5 must be difficult to overcome.

When I run, I do feel a huge difference when I pass the “middle point”, be it time or distance. If I set out to run 10 kilometres, I try not to think about the distance much at the beginning. Then, once I go past 5k’s I feel I’m closer to the finish line. It’s completely psychological, but I do feel a burst of energy as I go past that mark.

It’s like a milestone.

Of course, I’ve never done an ultra, so I may be completely wrong here. I’ve never even done a marathon. The longest I’ve run is 25 kilometres and that was over 7 years ago when I was very fit and exercising a lot. In the last few years I’ve done 2 half marathons and a few shorter ones. But while running a half I do get that same energy burst when I do past “half way”.

I guess I’ll find out one day.


Runners World on running barefoot

Running with supported shoes promotes a heel strike (not always, but usually) and without shoes promotes a mid- or forefoot landing pattern. Therefore, it’s not as simple as taking off your shoes and going out for a run. Making this transition is a lot more taxing on the muscles in your foot, ankle, calf, hamstrings. It isn’t bad, but it is different and we’ve become dependent on the support of the shoes and it takes time to adapt to moving with less under our feet. Try writing a letter with your non-dominant hand and you’ll get my point.

I’ve been thinking about giving this a try (ie. running barefoot or with those Vibram FiveFingers), but I understand it is very different than running with normal shoes. Maybe after I finish the half marathon in May I’ll take a few days off to recover and give running barefoot a go.

This is a good introduction with helpful tips.

via: How to Reap the Benefits of the Barefoot/Minimalist Running Movement without Getting Hurt | Ask Coach Jenny


ASICS provides support to Japan earthquake victims

In light of the Great Tohoku-Kanto Earthquake, which took place on March 11, 2011, ASICS Corporation, headquartered in Kobe, Japan has committed 20 million Japanese yen ($250,000 USD) to support victim relief efforts and reconstruction projects.

Good on them. I’ve been posting a bit lately about ASICS because I’ve been reading the content on their websites after discovering the “running releases more than just sweat” ad. I’m happy to have run into this article.

That USD $250k is not all their doing though:

In addition, each region will be making a donation of products including footwear and apparel to the victims of the disaster.

And…

ASICS America Corporation, a subsidiary of ASICS Corporation, has offered to match its employee’s cash donations to the American Red Cross.

Great initiative. Support and encourage your staff to support.

ASICS Store New York (51 W. 42nd Street) announced that in addition it will be donating all proceeds from sales on March 18-20th to the American Red Cross.

Great all round effort.

via: The ASICS Blog | ASICS Corporation Provides Support To Japan Earthquake Victims


Morning vs. Eventing Runs

Research shows that the optimal time to exercise is when your body temperature is at its highest, which for most people is 4 to 5 p.m.

I actually do feel my evening runs are better. I’m not a morning person, so getting up early is a pain. Plus, it takes me a little while to get into it if I just woke up. However, I can’t always leave work on time so I do try to run in the mornings.

via: The ASICS Blog | The Best Time of Day to Run


If you want to run faster

After my previous post where I shared the “running releases more than just sweat” ad from ASICS UK, I spent some time on their site and found a few good articles in their Knowledge section.

This one on running drills to improve speed is interesting.

The bottom line in running is that if you want to go faster you either have to increase your stride length or stride frequency, or both!

via: Running Drills with triathlete Tim Don | Running | ASICS United Kingdom


Run for Japan

This is a great idea and worth supporting. As everyone around the world knows by now, our friends in Japan have recently been hit by a devastating earthquake, a massive tsunami, and are now facing a nuclear crisis.

I’m confident they’ll recover from this tragedy, but right now they need our support.

Everyone’s support.

There are many ways to help. Apple has made it extremely easy by allowing you to donate straight from iTunes. I already made a contribution through there.

Another way, more relevant to JoggerTunes, is through the Run for Japan initiative:

Run for Japan is bringing together the global running community and showing solidarity and support through dedicating runs around the World to the people of Japan.

It’s a great idea. I’m dedicating my run this weekend to this. Here’s more information from the Run for Japan website:

The challenge…

To cover 24,901 miles (right around the world) in 28 days with at least one run dedicated from every country in the World. To achieve this runners around the globe are being asked to dedicate just one run to the people of Japan and donate at least one unit of their home currency per mile run.

The fundraising is done through Virgin Money Giving – Run for Japan. If you’re reading this, do it.