weight training for runners
Weight training is essential for 5K and 10K runners — it builds strength, improves running economy, prevents injuries, and enhances…
how to recover from muscle soreness
Muscle soreness (how to recover from muscle soreness)— especially Delayed Onset Muscle Soreness (DOMS) — is common after intense workouts,…
running pace chart
http://fathom.in/wp-content/uploads/2025/10/race.pdf
diet plan for long distance runners
Here’s a balanced and practical diet plan tailored for a 10 km long-distance runner, focusing on energy, endurance, and recovery.(diet…
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long runner weight loose plan
Here’s a Long-Term Weight Loss Plan for Runners — designed for gradual fat loss, muscle maintenance, and performance enhancement. This…
joint care tips for runners
1. Warm Up Properly (joint care tips for runners) 2. Strengthen Supporting Muscles 3. Wear Proper Running Shoes 4. Vary…
run 1600 meters in 5 minutes
WEEKLY TRAINING STRUCTURE (4–6 days/week) Focus Areas: Speed endurance, lactate threshold, race pace, and recovery 1. Interval Workout (VO2 Max…
practical advice for runners
Running is a form of exercise that can improve cardiovascular health, build muscle, and burn calories in every activity. It’s a…
BCAAs
How BCAAs (Branched-Chain Amino Acids) Work in the Body: BCAAs include 3 essential amino acids: They are unique because they…