ARTICLES, TIPS, TRAINING & GENERAL ADVICE
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Training Plans
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Library (48 Articles)
The Sweat 365 library provides you with the training plans and articles that you need to train smarter and produce the results you want.
- Training Plans: Our training plans are professionally designed to give you the framework you need to acheive your fitness goals.
- Articles: Our article section gives you useful information on nearly any topic related to fitness and health.
Beginning Runner
This plan is for novice runners. At this stage, you just run. You are increasing your mileage a bit more each week. The goal is to keep the effort easy, let your body adapt. Keep Reading
Intermediate Runner
This plan is for intermediate runners. You have already developed a running base. Your next goal is to improve your time. Keep Reading
Advanced Runner
You've been running year-round for several years. You have run a lot of races and regularly run intervals. You want to see what you are capable of as a runner. You are willing to train hard. Keep Reading
Beginning Runner
You're a notch above novice. You've been running at least six months and maybe have done a few fun runs. You run three to five miles three or four days a week. Now you want to challenge youself with a distance race. Keep Reading
Intermediate Runner
You've been running a year or more, done some 5-Ks, maybe even a 10-K. You feel like you are capable of running faster. Now you want to challenge yourself to see what you can do at a longer distance. Keep Reading
Advanced Runner
You've been a serious runner for several years, have run many races, maybe even a marathon. You've done intervals, and can run comfortably for an hour-plus. Now you want to set a personal best. You are willing to work hard to acheive your goal. Keep Reading
Intermediate Runner
You have a solid aerobic base. You have been running consistently for a few years. You average 20 to 30 miles a week, are familiar with speed work. You may have completed a half-marathon, but now you want to improve your time. You have a specific finishing time goal, and you're willing to train hard to achieve it. Keep Reading
Advanced Runner
You've run and raced for many years. You've finished almost every distance from 5k to half marathon. You may have even run a marathon. Your average mileage is 35 plus, over the last 6 months. You are ready to challenge yourself with racing a half marathon. Keep Reading
Beginning Runner
This is a great plan if you've run for at least a year, and are able to run 5 miles at a time. You average about 15 to 20 miles a week. You have finished a 5-K, maybe even a 10-K. Now you want to challenge yourself with a longer race. You are not quite ready for a marathon. Keep Reading
Beginning Runner
Anyone can run a marathon, and this program can help you get started. Maybe you've already run a 5K, 10K or half marathon, and you're looking for a new challenge. Or, maybe you've been running a while and are wondering if you can accomplish a life goal of completing a marathon. Keep Reading
Intermediate Runner
As an intermediate runner, you regularly run 20 to 30 miles a week, and have done so for a year or more. Keep Reading
Advanced Runner
As an advanced you''ve been running for several years. Your weekly mileage averages 35 to 60 miles a week. You regularly include interval training in your regimen. You've raced every distance from 5-K to the full marathon. Now you want to set a personal best in the marathon. You are ready to train hard to reach your goal. Keep Reading
Olympic Distance Triathlon
The olympic distance triathlon is ideal for people who want to push their endurance levels over 2 hours. The event consists of 1.5K swim, 40K bike, and 10K run. Training is similar to the sprint distance, only the work outs are little longer. Keep Reading
Half Ironman
This distance is also known as Ironman 70.3. This endurance event consists of 1.2 mile swim, 56 mile bike and 13.1 mile run. It is half the distance of an Ironman and a great challenge for endurance athletes. Keep Reading
Ironman
This is the ultimate endurance event. The event was started in 1978 by a group of Navy Seals. This incredible test of endurance and strength consists of a 2.4 mile swim, 112 mile bike and 26.2 mile run. Keep Reading
Sprint Triathlon-Beginner
You may have done some jogging, a little bike riding as a kid and some swimming. You may be new to one or more of the three sports that make up a triathlon. You may have lots of experience in running, cycling or swimming, but haven't put all three sports together. Keep Reading
Cycling-A Century
Completing a century is a milestone for many cyclists. Although riding 100 miles in one day may sound impossible to a beginning rider, almost anyone can complete a century given proper training and dedication. This schedule is designed for the novice rider, who rides less than 3 times per week. You'll ride 4 days per week, with your weekend ride building up to increase your endurance. In just 12 weeks you'll be ready for a century ride! Keep Reading
Non-Exercise Activities
Non Exercise Activities: Everyday Fitness As obesity in children and adults continues to rise, there is a pressing need to recognize all contributing causes, and attempt to develop combating strategies. Clearly an inactive lifestyle and low levels of physical inactivity coupled with excessive energy intake are commonalities observed with a sizable proportion of overweight/obese children and adults in today’s society. However, … Keep Reading
Boost Your Metabolic Rate
Weight Loss: Calories In vs. Calories Out To lose fat, there must be an energy deficit. Energy expended exceeds energy intake. Weight loss occurs by decreasing the amount of calories consumed. This method tends to have a rebound effect with a regain of fat weight when the person returns to a normal diet. How Resistance Training Effects Metabolism To understand how resistance training … Keep Reading
Training with Heart Rate Zones
How Can Using A Heart Rate Monitor And Training Zones Help Me Lose Weight Or Improve My Performance? Knowing your Max HR, will help determine your individual training zones. I think we all want more effective workouts. Using training zones will help you reach your fitness goals faster. Some facts about training zones: Training zones have names that correspond with their benefits. Training zones … Keep Reading
Determining Max Heart Rate
More and more people are using heart rate monitors as a tool to progress faster without burning out or getting injured. You see a lot of runners and cyclists in spin class or out on the roads sporting chest straps with their watches on the handle bars or wrists. There are a lot of great models out there. Some of … Keep Reading
Dynamic Warm Up
Dynamic Warm Up: Pre-Running Exercises Recently, my Physical Therapist gave me some pointers on a pre-running flexibility routine which she called the "Dynamic Warm Up". It is important to warm up, especially before doing speed work or explosive type movements. The warm up increases the heart rate, redirects blood flow, increases deep muscle temperature, and improves viscosity of joint fluids. The basic … Keep Reading
Burned by Calories Burned?
Tracking Calories One reader writes... Quick question……as I obsessively record numbers (time training, distances, weight, calories) how did you find out your actual calorie burn? Did you have some kind of testing done? I mean, my Polar gives me an estimate based on my settings, but, well, it’s never been validated. Any ideas? Lots of people like to track distance, time, calories consumed, … Keep Reading
Tracking Your Workouts
Why Should I Track My Workouts? Motivation- People are motivated to work out by keeping track of their work outs. Tracking allows you to look back and see what you have accomplished. When you see what you have done, it motivates you towards your next goal. Watching your stats grow can be very motivating. Seeing how many minutes or miles you've put … Keep Reading
Stretching Recommendations
Stretching can help avoid tight muscles and injuries. The American College of Sports Medicine recommends at least 10 minutes of stretching 3-4 times per week or on days that you engage in strength training or aerobic activity. How To Stretch: Gently stretch the muscles statically, holding for 10-30 seconds. Repeat each stretch 3-4 times Never Bounce: Bouncing doesn't increase flexibility and has … Keep Reading
Can Oatmeal Help Me Lose Weight?
Magical Oats Oats are high in soluble fiber. What that means is that oatmeal acts like a sponge which absorbs cholesterol and removes it from your system. As little as 3 grams of fiber has been shown to reduce cholesterol, specifically LDL, which is low density cholesterol. This equates to about 1 1/2 cups of oatmeal a day. The US Recommended Daily … Keep Reading
Are You Getting Enough Sleep?
Too Little Sleep Most of us, myself included get by on too little sleep. We get up early to get to work, get our workouts in, or get the kids off to school. We stay up late, trying to get everything done. It’s hard to relax and unwind at the end of the day. Research Links Obesity to Sleep … Keep Reading
Proper Fueling
Nutrition And Fluid Replacement During Endurance Events Training for and participating in endurance events is hard work. In order to achieve your goals it is important to provide the right amount of hydration and nutrition to your body before, during, and after the event. Here are some quick guidelines on the typical amounts of fluids and fuel required to complete various … Keep Reading
Trigger Points And Plantar Fasciitis
Yesterday I attended a fitness workshop from Perform Better. Perform Better is known for their hands on training seminars. Top profesionals in the industry provide education and training for physical therapists, trainers and coaches. I learned about functional training for the shoulder, strength and power training for speed development and restoring fundamental movements with corrective exercises. The first half of the … Keep Reading
Stress Fracture Q & A
I have done a lot of research on stress fractures. As an athlete who has suffered from two stress fractures, I have made it my mission to find out what causes stress fractures and how they can be prevented I hope by sharing my findings and what I’ve learned through the healing process I am able to educate others. I … Keep Reading
Non-Weight Bearing Strength For Your Legs?
As an injured athlete, I want to know when can I return to training? I want to get stronger, so that I can begin training for my next Ironman. I have been fitted for orthodics to wear with my running shoes. I've been trying to do what I can to maintain some level of fitness. I’ve stayed active using a combination … Keep Reading
Identifying Injuries
Running is a repetitive exercise. Some runners experience a certain level of discomfort every day. Most of these aches and pains are temporary. Tiny micro-tears occur as muscles break down during training. The muscles, tendons and joints become stronger through adequate rest and nutrition. Here are some helpful guidelines to determine whether it’s an injury or a passing … Keep Reading
Resistance Training and Running
How often should I train with resistance? The American College of Sports Medicine recommends resistance training 2-3 times per week. Runners can benefit from including resistance training 2-3 times per week during their off-season or base training phase. Resistance training can then be reduced to twice per week during the pre-season, when runners are spending more time doing speed work. Finally, reduce … Keep Reading
Running And "The Serape Effect"
Following The Functional Path I recently attended a seminar called “Following The Functional Path.” The speaker was Vern Gambetta, who is considered the father of functional training. I am sure most of you have heard of functional training. But you may not know what it is or how it applies to the runner. My Background I have been coaching and involved in the … Keep Reading
Running on Treadmill Vs. Land
1. How is treadmill walking/running different from land walking or running? When walking/running on land, you have to contend with specific environmental conditions; for example, weather conditions such as wind and rain, the changing cant of roads, other traffic, hard sufaces and wet slippery terrain. Treadmills cannot prepare you completely for running outside. The variation of running outside on different surfaces is … Keep Reading
Tempo Running Vs. Intervals
Adding Speed Work To a Training Plan As a runner and a coach I have used various methods of speed work to improve the performance of my runners and myself. I start people out developing a running base, after they have been running for 6 months or a year, I add speed work. Typically, the speed work begins with fartlek running, picking … Keep Reading
What Should I Wear?
Cold weather running The goal is to stay warm enough and to wick perspiration from your skin, to prevent a chilly or clammy feeling. You also need protection from rain and wind. Hat with a visor A hat with a visor protects you from the rain and snow. It’s also helpful on bright winter days. Long-sleeve shirt You’ll want to keep warm and wick moisture … Keep Reading
One Leg At A Time
One Legged Intervals What are one-legged intervals? Here’s a quick explanation of what they are and how they may help you in your cycling, triathlon, and maybe even your run training. Pedal Stroke First of all, a little bit of background on pedal stroke. We all learn early on (when we first learn to ride a bike) that the majority of our power … Keep Reading
Periodization For Cyclists
Develop A Plan Periodization is important. Athletes cannot expect to be at top form all the time. The season can be broken down into macrocycles, which include: preparation, base 1, base 2, build 1, build 2, peak period, race period and transition. Preparation Period is necessary if there has been a long transition following the end of cycling season. The purpose of … Keep Reading
Transitions: Race within the Race
Transitions: Race within the Race You know the scene... people running out of the water, desperately trying to rip off their wet suit... bikes falling over... people tripping over each other. Isn't it enough just to survive transition? Who has the fore site to think about having a fast or "clean" transition? You can't actually improve your time from what you do in transition can you? Keep Reading
Total Immersion Swimming-Part 1
How I Discovered Total Immersion - Triathlon Swimming Made Easy I've been thinking more about my swimming technique and how much I’ve improved in my swimming in the last year and a half. I want to swim faster, and that I think that swimming is my weakest triathlon discipline. But honestly, most triathletes I talk to say that the swim is always … Keep Reading
Total Immersion Swimming-Part 2
Let me start by saying I am not writing this article to replicate the material in the Total Immersion literature. I love this program as it has made me a much better swimmer. Please consider this … Keep Reading
Total Immersion Swimming-Part 3
Total Immersion Swimming: Drills 1-4 I am a big believer in the efficacy of this swimming technique. Although there are many things I’d like to improve about my swimming (like swimming faster), I am very pleased with … Keep Reading
Girls Volleyball 101-Hitting Drills
I played basketball and football almost every day as a kid. I love sports, so when one of the parents approached me about coaching volleyball for the Boys and Girls Club, I jumped at the chance. This would give me the opportunity to combine my love of sports and spending time with my daughter. I began to research volleyball, trying … Keep Reading
Girls Volleyball 101-Overhand Serve
I played basketball and football almost every day as a kid. I love sports, so when one of the parents approached me about coaching volleyball for the Boys and Girls Club, I jumped at the chance. This would give me the opportunity to combine my love of sports and spending time with my daughter. I began to research volleyball, trying … Keep Reading
Girls Volleyball 101-Overhead Passing
I played basketball and football almost every day as a kid. I love sports, so when one of the parents approached me about coaching volleyball for the Boys and Girls Club, I jumped at the chance. This would give me the opportunity to combine my love of sports and spending time with my daughter. I began to research volleyball, trying … Keep Reading
Girls Volleyball 101-Practices And Drills
I played basketball and football almost every day as a kid. I love sports, so when one of the parents approached me about coaching volleyball for the Boys and Girls Club, I jumped at the chance. This would give me the opportunity to combine my love of sports and spending time with my daughter. I began to research volleyball, trying … Keep Reading
Girls Volleyball 101-Forearm Passing
I played basketball and football almost every day as a kid. I love sports, so when one of the parents approached me about coaching volleyball for the Boys and Girls Club, I jumped at the chance. This would give me the opportunity to combine my love of sports and spending time with my daughter. I began to research volleyball, trying … Keep Reading
