Recovery & Nutrition

Foam Rolling vs Stretching

By Ryan Warrenburg, ZAP Fitness

Athletes today are competing at the highest levels for longer than we’ve ever seen before. As the science of recovery and body maintenance improves it has become a staple in the training regimens of athletes across all sports. Obviously most of us don’t have the means to spend the reported 7-figures on our bodies that LeBron James does. However, there are plenty of things we can do to stay healthy and run faster that are significantly more affordable than LeBron’s hyperbaric chamber and full-time recovery coach. Foam rolling and stretching are two recovery modalities that we all believe we should be performing more of. But is that really the case? And if it is, then when should we them? And which one is the better of the two?… click for full article

 

7 Ways to Become a Better Runner Without Running

By Pete Rea, ZAP Fitness

Over the last 20 years, I have seen every manifestation of the “proper” way to approach training for long-distance runners. As a collegiate runner in the 1980s, I was fortunate to train for a brief window with the athletes from the Golden Era of American Running (mid ’70s to early ’80s), a time when the standard practice for improvement was, “when in doubt, run more.”… click for full article from Active.com

 

Deep Water Pool Running

By Ryan Warrenburg, ZAP Fitness

One of my favorite stories of cross training success is of the legendary Joan Benoit Samuelson working out on a hand bike the day after having knee surgery, 17 days before the 1984 Olympic Trials. Joan is most famous for winning the inaugural women’s marathon gold medal later that summer in Los Angeles, but due to that surgery she was probably less sure about making the Olympic team that year than she was about winning the gold. Bob Kempainen’s is a remarkable story of training almost exclusively on a Nordic trainer and in the pool in his lead-up to winning the 1996 Olympic Marathon Trials. These two Olympic stories highlight the value of using non-running exercise to improve or maintain fitness while injured, but there are other times cross training may play a constructive role in your training and the modality you choose can have a big impact on the benefits you derive… click for full article

 

The 5 Best Cross Training Activities for Runners Over 40

By Pete Rea, ZAP Fitness

According to recent stats, masters competitors, a.k.a. runners over 40, are now the greatest percentage of athletes entering the sport of long distance running. All over the roads of America, in events from 5Ks to ultra marathons, more of those born in the ’50s, ’60s and ’70s are entering competitions as rookies than their younger counterparts—tripling the bump from the ’80s and ’90s. Moreover, many of these newer, middle-aged runners are entering the sport with little-to-no athletic background… click for full article on Active.com

 

Things Professional Runners Do Better Than US

By Ryan Warrenburg, ZAP Fitness

Imagine if you could pay an entry fee, show up in Augusta, and compete at the Masters against the best golfers in the world. One of the beautifully unique things about distance running is whether you’re a two-hour marathoner or a seven-hour marathoner everyone lines up on the same start line and runs the same course. When our ZAP Fitness professional team does a question and answer session at our running camps one thing that always surprises our adult campers is how similar their experiences in the sport are… click for full article

 

The Little Things

By Ryan Warrenburg, ZAP Fitness

My college coach sent me a message the other day because he was putting together a presentation on “things successful runners do.” He was surveying some former athletes on things they felt like they did that made them successful. With as many great athletes as he’s coached that were much better than I ever was, I was flattered. I told him that I always felt like I did a good job of taking care of my body, even as a college athlete when the environment wasn’t always conducive to getting good sleep and eating well, among other things… click for full article

 

Runners: Have You Been Stretching All Wrong

By Pete Rea, ZAP Fitness

Among all the hotly debated issues in the distance running community, how and when to stretch might be one of the most contentious. Long assumed to be beneficial for performance, injury prevention and overall athletic longevity, stretching has now been called into question, due to recent studies that raise concerns about its performance benefits entirely…. click for full article from Active.com

 

Nutrition for Performance

By Ryan Warrenburg, ZAP Fitness

As our ZAP-Reebok resident athletes transition from college to the professional ranks we talk to them about doing all the little things right in order to take their performance to the next level. There are a lot of components to training that slip by the wayside when you’re in college: eating in a dining hall, cramming all night for exams, and living in a dormitory among others. Coming from 4 years of daily meal options consisting of french fries, burgers, and pizza new professional athletes often over look the role nutrition can play in performance… click for full article

 

How to Approach Recovery After a Target Race

By Pete Rea, ZAP Fitness

You can find articles on nearly every running topic under the sun, including how many weeks of preparation are needed, how much mileage and intensity should be involved and even nutritional advice for each phase of marathon prep. However, there are few pieces that address marathon and half marathon recovery and its effective implementation. Once you complete your target race, then what? What should the next training sequence look like?… click for full article from Active.com

 

Improving Recovery to Maximize Fitness Gains

By Ryan Warrenburg, ZAP Fitness

The fall racing season is upon us and many of you may be in the throes of training for a fall marathon or half marathon, or you may be targeting some shorter events in the coming weeks and months. Regardless, one important aspect of training that often gets neglected this time of year is recovery. In last month’s column I talked about the importance of taking easy days between your harder efforts and the role recovery plays in taking advantage of super-compensation, the body’s adaptation to stress that allows for fitness improvements. This month I will discuss some more specific ways to improve recovery and maximize fitness gains… click for full article

 

The Do’s & Don’ts of Fueling During Your Run

By Pete Rea, ZAP Fitness

Most runners know the importance of eating well before and after runs. Fueling during endurance exercise, however, is the sport’s newest unchartered territory. Promises of improved performance and advanced recovery have coaches and athletes alike paying attention to what we put into our bodies on the go. For the everyday runner, it’s just as important and necessary to know how to use on-the-run products to keep your body going without causing GI distress. Here, we break down the how, why and what to use to fuel during your harder, longer miles… click for full article from Active.com

 

Improve Your Running with Cross-Training

By Pete Rea, ZAP Fitness

Long-distance running is experiencing a “new runner renaissance.” The veterans of America’s first running boom—circa 1970s and 1980s—are now being complemented on the roads by a new type of long-distance runner: Rookies… click for full article from Active.com

 

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