In this article, MPF Coach Ben Nephew discusses his transition from collegiate road racing to trail running, the importance of race selection and embracing our strengths.
In Silas's previous article he discussed some common running-related injuries of the foot, ankle, and lower leg. Keeping the mechanisms and dysfunctional movement patterns that cause injury to these areas in mind, he now shares ways to effectively strengthening the foot, ankle, and lower leg muscles.
MPF Coach Elizabeth Azze shares some helpful tips of what to look for when hiring a coach.
A great free utility that allows you to combine multiple gpx, gps, or tcx files into one!
Including the Core Band Press-out with Progression before and during your workouts, a few times each week, can help ensure that your core is activated and ready for the training session ahead.
Donna is married to an ultra trail runner and witnessed time and time again, just how much mental training and refined attention can enhance athletic performance.
There are many different types of foam rollers and massage tools out on the market today. We have narrowed it down to the one's that work the best and will hold up well over time.
The quadriceps are made up of 4 primary muscles that commonly have a lot of tightness and adhesions within them, especially in the large population of people who sit much of the day.
The repetitive motion of running has a way of exposing every weakness and imbalance over time. Those impairments can quickly turn into an injury if not addressed. Some of the most common areas of injury in runners are the ankle & Achilles tendon.
We are here to explore the lands as freely as we like but we must revere them. With proper preparation and awareness we can accomplish the goal of safe travel and enjoyment while simultaneously minimizing our impact and leaving the Parks and Forests in better shape when we leave.
I believe the adventure and joy that trail running offers should be experienced by all so this past weekend I led a beginner trail running clinic at Bear Mountain State Park sponsored by Run On Hudson Valley.
Garmin’s AutoSync feature allows you to upload your training data to your Garmin Connect account and then it will automatically send that data, in about 10 seconds, to any other connected sites.
Winter can be a hard season to navigate through when it comes to adventuring outdoors, especially for some who get the winter blues or are hesitant to embrace the cold, icy conditions. The goal of this article is for you to step out of your comfort zone and embrace the winter feeling prepared and ready for the challenges ahead. I will discuss tips and offer gear advice based on what we use during our winter adventures that last can last 2 hours to all day.
Foam Rolling can be done before a workout, during a workout, after a workout or throughout the day. There are a few key things to remember when foam rolling at these specific times. This article includes video tutorials for each area of the body.
These are great exercises to include in your training, whether an athlete or someone looking for general health in the hips, knees and foot & ankle.
Wahoo Fitness is a company that focuses on using the devices you already own, such as your iPhone or Android Device, to track and record all of your training data. With the powerful phones we have today, the Wahoo Fitness App is able to record your GPS track, distance, heart rate, elevation profile, wattage, cadence and much more.
Each year we look forward to November because of the changes that it brings. Cold weather slowly moves in with the winds, trees become barer by the day and the chance of snow increases each week. Okay, so we like the winter and the snow that it brings, however, it's still Fall, which is a great time of year to reflect on your year up to this point.
By Ben Nephew
After I posted the photos from this hike, Joe asked me to write something about the trip to give an example of what you can do with your kids in terms of hiking. Both Steph (my wife) and I are obviously big fans of getting outside with the kids as much as possible...
The kettlebell swing is a movement that all athletes should include in their training and is for anyone looking to increase their general fitness and functional strength. You are training and conditioning the body as a whole. Everything from your cardiorespiratory to grip strength will be challenged.
With the off season fast approaching for many, the most important thing an athlete can do at this time of year is re-evaluate their rest & recovery (R&R). Look back and reflect on your achievements as well as the races or workouts that didn't exactly go as planned. Ask yourself, could you have done better with your rest & preparation?
Your Threshold is simply the hardest possible effort you can sustain for 60 minutes straight. Your average heart rate, power and pace for this effort is your threshold. To do a 60 minute all out effort is extremely challenging and is not necessary. A shorter 20 minute test can be done to establish your threshold.
This morning I woke up dreading my long run. Earlier this week, I planned to do my long run with a local running group. The workout was hill repeats up and down Mt. Sanitas. One loop is 5K in distance with about 1200 feet of vertical. The day before I decided I would do 4 laps, which would be about a 12 mile run with roughly 4800 feet of vertical, and take me about 3 hours to complete.
Your Power and Heart Rate Training Zones are essential for you as an athlete to ensure that your truly making your hard days hard and your easy days easy. Establishing your zones will increase the efficacy of your training and prescribed workouts so that you are training at the right intensity levels for maximum results.
Push-Ups are a great way to strengthen your core while enhancing upper body strength. The push-ups in the video demonstrate the involvement of the core for stabilization and performance. These are just a few examples.
Foam Rolling or Self Myofascial Release (SMR) is a form of self-induced massage therapy of your muscles and fascia. Mike Clark and the National Academy of Sports Medicine (N.A.S.M) were the one’s to bring serious attention to how Foam Rolling can help correct imbalances, decrease over active tissues and...
For an athlete to take full advantage of their training and maximize their performance it is essential to become familiar with your Perceived Exertion. Whether you are coached or a self coached athlete and using a heart rate monitor, power meter or just keeping an eye on your pace, gaining experience & familiarity with Rating Perceived Exertion is an invaluable tool.
Training ropes offers a great opportunity for overall conditioning and strengthening. Its a great training tool for athletes searching for motivating & challenging ways to attack their fitness.
My rest period has come to an end and I have so much fire in my belly to adventure and explore the trails like never before. I am so looking forward to what next year has too offer; will I get into Western states again ha, ha probably not, since there is roughly a 15% chance.
By Dimity McDowell & Joe Azze
When you see a master trail runner like Scott Jurek in motion, it can be hard to think you both do the same sport. He floats; you trample. He clears obstacles; you get tangled up in them. He flies down hills; you inch down them, and still stub your toe. Any trail runner can increase their endurance by simply spending more time out there, but how do you improve your finesse?
Its been sometime since I have been on the trails running and to be doing so again has given me a certain energy that running trails can only bring. As the legs get stronger, the adventures go deeper, it becomes addicting. My adventurous curiosity has taken me many places and wanting to know what lies around each bend pushes me to explore farther then before.