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    Many runners only focus on their leg movements as they run, but arm motion is just as important. You need to pay attention to your arms, as they make you move quicker for longer, or seemingly with less effort because they determine your stride. Everyone has a unique type of arm movement, so here are some tips on how to improve yours:   Have your arms in 90-degree angles To make sure you do this properly, never let your hands swing above your shoulders or beneath your waist. Keep your arms moving close to your body and pretend...

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  Training for a marathon takes a lot of time and energy. It also takes following certain routines and specific plans. And even though these are generally laid out in great detail, mistakes can be and often are made, potentially affecting your success on race day. With that thought in mind, here are five marathon prep mistakes that you’ll want to avoid as you get ready for your next 42 kilometer race: Not giving yourself enough training time. If you are already in pretty decent shape, you may be inclined to think that you don’t need much training time. However,...

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  Competitor.com published a piece titled The 11 Best Protein Sources for Runners, and protein powders scored two of the top slots. This article cited the benefits of soy and whey protein mixes specifically for people who enjoy running regularly. What makes these options so beneficial after hitting the local trails? Protein Powder Benefits First and foremost, studies have found that consuming protein post-workout can help your muscles heal at a faster rate. This is especially important for runners as you rely on your thighs and calves working as best they can to support your body as you travel through...

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Running is a great way to get and stay in shape. And if you’ve always just run shorter distances, then you are missing out on the many benefits that long distance running has to offer. However, if you are thinking of transitioning into covering more miles in your running sessions, there are some things that you need to know first. Slow Down While you may be able to retain a fairly fast speed when running a 5K, slower is better if you are running a longer distance. This will help you keep your energy and momentum up long after you...

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  ‘When two athletes of equal physical skill and ability compete with each other, the one who I better mentally prepared is the winner. It even happens that an athlete perfectly prepared physically loses against a physically weaker but mentally stronger opponent.’ Dariusz Nowicki (1997)   Growth of the mental toughness required and shown in competitive actions should be developed concurrently with, and on the basis of, the improvement of physical abilities and skills. The physical and mental facets of training are joined at the hip, and so are emotions and the physical changes accompanying them. For instance, imitating different...

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