Instagram – Mike Trees

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Hydration & Dehydration
Several factors influence the need for water, including climate, muscle mass, physical activity, and diet. .
The goal of athletes is to consume enough water during sessions to maintain 100 percent of fluids lost through perspiration. Sports science research conducted with many differing sports contested that in hot weather when an athlete loses even as little as 2 percent of fluids, performance may decline by as much as 10 percent..... I am not convinced 🤔

Recent studies now confuse this and suggest that some elites run slightly dehydrated as this makes them lighter, and may be effective to gain faster times, ‘functional dehydration’, but it is a dangerous practice.

Also ‘water’ alone has been shown to cause ‘hyponatremia’ ( low sodium content in the blood ).
which is potentially fatal so always make sure you consume electrolytes with your fluid.

Proper hydration is achieved during exercise by consuming fluids and electrolytes at regular intervals. During training distractions may prevent athletes from recognizing their thirst. Occasionally fluids are not available precisely when thirst occurs, and by the time thirst is felt an athlete may already be dehydrated. So it’s very important to always have your fluids and drink before thirst occurs.
My advise is “a little and often”
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If you like what I write please share it and tag your friends .
#hydration #dehydration #electrolytes #sportsdrink #water #planetsportsrun #running #triathlon #runningcoaching #triathloncoach #miketrees

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A beginners guide to some key and essential stretches, in pictures
Let’s be honest. How frequent are you doing stretching before or after running? The majority of runners are not doing it. Neglecting, your stretching has the potential to sabotage the benefit of the run itself.
Build up a habit of stretching after running. Before dynamic movements to increase your range of movement are much better than static stretches.
Only stretch when your muscles are warm and with ease. Avoid forcing or over stretching.

How long to hold the stretch: 3 sets of 20 seconds per stretch
How often: 3-4 times a week.
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If you like what I write please tag your friends and feel free to share it 👍
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#stretching #hamstringstretch #glutestretch #fowardbend #quadstretch #flexibility #trackandfield #planetsportsrun #miketrees #runningmotivation #running #runnersofinstagram #hoka

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INTRODUCTION TO STRENGTH TRAINING FOR RUNNERS 💪
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Strengthen training might be intimidating for newbie runners . Also some women worry that their body will turn bulky. In actual fact, it has substantial benefit for runners. First, to prevent injuries by strengthening muscles and connective tissues. Second, helps you run faster by improving neuromuscular coordination and power. Third, it improves running economy by encouraging coordination and strides efficiency.
Try these exercises below:
If you like what I write, share my posts and tag your friends.
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BODY SQUATS
. -Lower your upper body as if you want to sit
-Knees behind your toes
-Benefit: Strengthen glutes, hamstrings, and quadriceps to minimize injury
-3 set @ 20 reps, 2-3 times per week
Progression: Try a one leg squat

CALF RAISES
-Hold onto wall
-Lift your heel, stand on your toes
-Benefit: Strong calf muscles allow you to have strong push off. -3 set @ 12 times, 2-3 times per week

TRICEPS DIP
-Lower your body to 90 degree elbow
-Strengthen your leg. If it’s hard, bend the knee
-Benefit: Strong triceps will drive your running. -3 set @ 10 times, 2-3 times per week

LUNGE
-Right leg forward, lower body to both knees make a 90 degrees angle
-Benefit: Strengthen important muscles in running, such as glute
-3 set @ 20 times, 2-3 times per week

JUMPING
-Jump on the sport with both legs
-Benefit: Increases the power of muscular contractions -3 set @ 10 times, 2-3 times per week

SKIPPING
-Swing the rope using your wrist only
-Benefit: Strengthen the joints and strengthen muscles to support forefoot run.
-3 set @ 3 minutes, 2-3 times per week

PLANK
-Make a straight line from the head to the feet
-Benefit: Strengthen core for a solid torso while running. -3 set @ 30 secs, 2-3 times a week

PUSH UP
-Lower your body until it performs a straight line from head to feet
-Benefit: Strengthen your arm swing to make you run faster
-3 set @ 10 times, 2-3 times per week.
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#PlanetSportsRun #MikeTrees #run #running #strengthtraining #squat #lunge #tricepdips #plank #pushup #calfraises #jumping #skipping

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* Do not let age be your excuse for not running.........Injury, illness, family or work constraints......but don’t let age be an excuse !
* * Julia 'Hurricane' Hawkins, who is 103 years old, broke a record in the 100-meter-dash at the 2019 USA National Senior Games last summer.
* Hawkins began running when she was 100 and made a record at the as the oldest runner at the previous Games when she was 101.
* Though the athlete ran six seconds slower than her time two years ago, she's proud of her results and loves being active.

The best part about all of this is Hawkins didn't get into running until she was 100. Before that, she was an avid biker, but following an elbow injury she sustained while cycling, she decided to give running a try. ( thanks to www.prevention.com for this article )

#runner #olderwomen #olderandbetter #trackandfield #trackgirls #runningcoach #planetsportsrun #miketrees #runningmotivation

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4 simple steps to a personal best (PB)

1. Build up aerobic capacity
Aim: To make your ‘engine’ bigger ie: make you fitter and stronger.
How: Run near maximum aerobic heart rate, which is calculated as follows
180-age
Note: Add 10 beats if it’s very hot and humid where you live and train.
Eg. for a 20 year old, the calculation is as follows:
180-20 = 160 ( or 170 in hot tropical countries)
Frequency: 1x/ week

2. Do leg speed work
Since 5-10km is a relatively short distance when compared to say a marathon, you need to get the legs to move faster than you would in a marathon. And if you have only jogged short distances, you too will need to get your legs moving faster.

How: Do 6 x leg strides of 75 metres
Frequency: 1x/ week

Note: Make sure you jog and stretch before and after.
Stretch + jogging 10 mins + strides + jogging 10 mins + stretch

3. Train at your target race pace in a Time Trial (TT)
Aim: TT is beneficial to prepare you to run at race pace. So if you plan to run 5km in 20 mins then, your target is 4min/km.
If 10km in 50 you should aim for doing 1 km in 5 mins
How: Run at your targeted race pace
Frequency: 1x/week
Note: You should only run up to 2/3 of your race distance at race speed in a TT. 5km parkruns are good practice for 10km and 3km is good for a 5km.

4. Do easy recovery training
Aim: The first three are the key sessions. Any other running must be easy in order to build endurance.

How: Run at 65% of you maximum heart rate (do note that this is not maximum aerobic heart rate), which is calculated as follow:
(220-age+) x 65%
Eg, for a 20 year old is calculated as follows:
(220-20) x 65% = 130
Frequency: 3x/ week
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Feel free to share and tag your friends👍
#parkrun #5km #5kmrun #5kmrunning #10km #10kmrunning #nikevaporfly #runningcoach #roadrunning #planetsportsrun #miketrees

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Tips for running up hill.

Ever heard the saying “the arms lead the legs”? If you don’t think the arms are in charge, then just try running without moving your arms, it’s very very hard to do. !
When running up steep hills, particularly on trails we need to:
-Lean forwards
-Shorten our stride -Run with a high cadence
Short leg movements use much less muscle power than long leg movements, and so are more efficient and effective for uphill running.
To do this, swing your arms short and fast. However fast or slow you swing your arms your legs will follow at the same speed.

So to maintain a very short and fast leg tempo, you will need to pump your arms in short but fast movements, and your legs will follow.

Try it next time you hit a steep hill.
Feel free to tag and share my posts with your friends .

#hillreps #naturalrunning #runnersofinstagram #PlanetSportsRun #MikeTrees #run #running #trailrunning #runningtips #runningcoach #hokaoneone #polarheartratemonitor

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Practice what you preach !

Good form should be the goal of all runners, because it helps make you more efficient, so that you can enjoy running faster easier and get injured less.

Tip:
I recommend practicing run drills 1-2x a week. .

@runwithdaniel
#runningdrills #runningcoach #planetsportsrun #naturalrunning #miketrees

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My form is not what it used to be, but hopefully you get the idea, of how to do these drills.

Here are 6 run drills it’s worth practicing once or twice a week to help you become more efficient at running.
They are best done on a hill for more resistance.
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Thanks to @runwithdaniel for editing this video.👍
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As ever, if you like what I post feel free to share it and tag your friends. Let me know how you get in with them. .
#rundrills #buttkicks #highknees #strides #skipping #bounding #ankling #hillrunning #runningcoach #planetsportsrun #miketrees

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Everyone over the age of 30 should do stength and flexibility training !

Are you over 40 and frustrated that you are running much slower than you used to ?

It is probably not due to stamina, or run training, but due muscle loss, lack of power, as well as poor flexibility. !! Age-related muscle loss, (sarcopenia), is a natural part of aging. After age 30, you begin to lose as much as 3% to 5% per decade. It affects us all.

Most people will lose over 30% of their muscle mass during their lifetime.
Less muscle means greater weakness and less mobility, which for athletes means reduced sports performances.

But just because you lose muscle mass does not mean it is gone forever. Research has shown you can rebuild muscle at any age, but it takes work, dedication, and a plan to rebuild muscle and maintain it. One reason we all lose muscle is probably due to the natural decline in testosterone, the hormone that stimulates protein synthesis and muscle growth.

Strength Training
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Therefore, the best means to build muscle mass, no matter your age, is progressive resistance training (PRT). Gradually build up your workout volume—weight, reps, and sets—as your strength and endurance improve.

Take more protein .

Protein is the king of muscle food. However, older people often experience a phenomenon called anabolic resistance, which lowers their bodies' ability to break down and synthesize protein. So as you age you need more protein.
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A recent study in the journal Nutrients suggests a daily intake of 1 to 1.3 grams (g) of protein per kilogram of body weight for older adults who do resistance training.
I prefer natural sources over protein powders.
* lean chicken and salmon * plain Greek yogurt * milk * cooked beans *eggs * Nuts and seeds

A typical training program might include • 8 to 10 exercises that target all the major muscle groups • sets of 12 to 15 reps, performed at an effort of about 5 to 7 on a 10-point scale where 10 is your maximum. • two or three workouts per week.

#weighttraining #weighttrainingforwomen #muscleloss #squats #musclebeach #runningmotivation #runningcoaching #planetsportsrun #miketrees

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Pros of caffeine
1. Coffee and tea taste great !

2. It may improve endurance performance. The reason for improved performance is still not entirely understood either. One theory is the increase in free fatty acid or muscle triacylglycerol utilization, thereby sparing glycogen .

3. It’s unlikely to affect hydration
Recent studies show it is not a diuretic as previously thought at levels of up to 400mg in a 24 hour period.

4.You don’t need to abstain before an events to get results .

CONS

1. Possible sleep disturbances and irritability. .

2. Gastrointestinal upset

3. Responses are very individual .

4. Withdrawal systems when you stop taking it .
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RECOMMENDATIONS

If you choose to consume caffeine as part of your fueling plan, most evidence indicates roughly 3gm/kg in a dose is appropriate. This equates to about 200mg caffeine for a 150lb individual.
Caffeine can be consumed in the 30-60 minutes leading up to an event and periodically throughout for those races in excess of 2 hours.

Finally,

I Iove my daily coffee, but always stop at mid day !

Take note of your daily caffeine intake. Caffeine isn’t “bad”, but consuming it in amounts greater than 400mg/day may be a sign you are masking other issues – in particular, a lack of sleep or fatigue from overtraining. Enjoy your daily cups but get to the root of the problem if caffeine intake is the only way you can make it through the day !!
. #caffeine #caffeineaddict #caffeinatedrunner #coffeelover #peds #hokaoneone #hoka #polarheartratemonitor #starbucks #planetsportsrun #runningmotivation #miketrees

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According to research in the Journal of the American College of Cardiology running a marathon for the first time can "reverse the consequences of ageing on our blood vessels" The study suggests that it make your arteries 4 years younger !.
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The research, was based on new marathoners who participated in the London Marathon in 2016 and 2017 were able to reduce their blood pressure and aortic stiffening ( hardening of the artery walls) through training and completing the race, resulting in a reduction in vascular age of almost four years !
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A group of 138 healthy people were examined before beginning six months of marathon training and again three weeks after finishing
Blood pressure fell while the capacity fo the artery to expend improves almost 10%

The athletes only ran for two hours a week and achieved an average time of around 5 hours.

Note:
To be honest I think the 2 hrs training a week at a slow aerobic pace was more beneficial than actually running the marathon, but may be if they had not entered the race they would not have started training. .

Let me know if you are doing your first marathon this year. I always try and reply, and please feel free to share this with your friends 😊
#marathontraining #marathon #marathonrunner #firstmarathon #runningmotivation #healthylifestyle #runningcoach #planetsportsrun #miketrees

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A new 10km WR by Rhonex Kipruto 26:24 in Adizero Takumi Sen shoes.
The Nike strong hold on recent running records has been broken ! .
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This can only be good for the sport. It proves runners can compete and even win in other brands of shoes. .

My advice, for anyone on the hunt for a new pair of race shoes, is to choose the shoes that you feel most comfortable in, because you will run better in them, and don’t bow to peer pressure !
If that’s the Nike Vaporfly then great, but kipruto has proven you don’t need to feel second class anymore, running in other brands.

However, this year still promises to be exciting, as most of the major brands are putting out new carbon plated shoes, so I am sure the shoe debate will continue to be big news throughout this Olympic year.

Thanks to @rolows13 for the photo
If you want more great info on running shoes have a look at their page 👍
・・・
#adizero #adizerojapan #adizerotakumisen #nikevaporfly #nike #10km #10kmadidas #roadrunning #runningcoach #planetsportsrun #miketrees

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Here are 5 simple pointers to help you descend faster.
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1. Lean forwards. Avoid the urge to lean back. “Practice makes perfect”.....the more you lean forwards the faster you go. Leaning back applies the breaks and slows you down.
2. Use your arms for balance. I swing mine from side to side, to help maintain balance only, you don’t need to drive them for propulsion, the slope offers you that.
3 Engage your core muscles for stability. Your abs, glutes and back will keep you stable. If you have a weak core, you will need to strengthen it.
4 Look down the hill, about 50m in advance. If you look at your feet your posture will be poor and you may fall over.
5 keep your contact time to a minimum. Use gravity to help you keep your cadence high. .

#downhillrunning #runningtips #runningcoach #roadrunning #offroadrunning #trailrunning #trackandfield #runningcoach #planetsportsrun #miketrees

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Vaporfly.....
They are getting pushed for good reasons.
While I would not recommend training in them, today in the Manazuru Ekiden I learnt that they are even better at downhills than on the flat. The harder you hit that plate running down hill the faster you go.....
I would have preferred a lighter shoe for the up hill sections but on the flat and downhill, I have no complaints. .

I have said many times, I have a bad back, so never thought I would see the day that I over take youngsters going downhill but today, that was the only place I over took anyone.....
And it was all due to the shock absorption and rebound of these shoes...
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I must add here, I have absolutely no connection to Nike and bought these shoes at full price with my own cash !!.
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Happy running..... if you are board look through the rest of the photos from today’s race and as always, if you like what I post please feel free to share and tag your friends .
#nikevaporfly #runningshoes #shoereview #nike #ekiden #trackandfield #runningtips #runningshoes #runningcoach #planetsportsrun #miketrees

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Question :
“So just how can I improve ? “

Yesterday’s post, although inspirational, doesn’t give any practical advise....so my first practical piece of advice for 2020.
Print out this photo and stick it on your fridge, do some studying and decide, the first thing you want to fix..... then make a plan and work through these 4 stages on your path to improvement. Good luck 👍
If you have heard this before..... it never hurts to be reminded 😉

Noel Burch, developed the Conscious Competence Ladder in the 1970s. It’s brilliant because it’s so simple.
It highlights two things :
1. You need to know what you can’t do..... ie: never heard of forefoot running.
2. You need to master the new skill. ie: you want to learn how to run forefoot
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THE FOUR STEPS TO IMPROVEMENT:

1. Unconsciously incompetent – You don't know that you can’t do something. ie: you have never heard about forefoot running
2. Consciously incompetent – You know that you don't have this skill. ie: you want to run forefoot but heal strike.
3. Consciously competent - You know that you have this skill but need to think about it. ie: if you focus you are able to run forefoot
4. Unconsciously competent– You don’t need to think about this skill anymore ie: you run forefoot with without thinking about it.

So now you know the theory, it should be easier to follow a process to get meaningful results and more enjoyment from your running..... Any questions message me.
If you like what I post please feel free to share
#stepstosuccess #betterrunning #runningcoaching #runnersofinstagram #runningmotivation #runningtips #howto #naturalrunning #planetsportsrun #miketrees #nikevaporfly

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Don’t let anyone say, “You can’t.”🤛 As a kid I never won much, though I always tried hard ! At university I wasn’t even the fastest runner in my class ! I was told I did not have the ability to become an international runner, but I didn’t listen. .

Then in the 1980’s I discovered triathlon and won multiple national titles for triathlon and duathlon in the UK and Japan, in my 30’s , as well as 7 world titles as a masters athlete in my 40’s and 50’s

My point is not actually to boast, but to stress that like a good bottle of wine, we CAN get better with age, but it will NOT happen by accident or good luck, you have to work on your weaknesses and never give up the dream. BUT, you also have to be realistic with the level of your dream. .

We all know the definition of “madness” It is doing the same old thing and expecting a different outcome !
Yet, so many runners do the same old training day after day, year after year and expect to magically improve.

Make this year different. Follow my regular posts and see if I can help you improve. Think about your weaknesses and what you need to do to improve them.
Make a plan and stick to it. .

Tips:
1. Only change one thing at a time.
2. Think of your biggest weakness and target that.
3. Expect progress to be slow. Often with change you regress before you progress, this is natural and to be expected.
4. Be consistent and patient. .

Please note I always try to answer all serous questions. If you like what I write please share my posts .

#runningtips #runningmotivation #runningcoach #olderandwiser #olderandstronger #runitfast #runnersofinstagram #runningcoaching #triathloncoach #huub #huubdesign #swimbikerun #polarheartratemonitor #planetsportsrun #miketrees

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How to run faster !

1. Increase stride length
2. Increase cadence
3. Reduce muscle fatigue
How to achieve this :
1. Strength and plyometric training to help improve distance per stride
2. Specific drills to help improve your cadence
3. Land efficiently under your center of mass with good biomechanics.

OR........ Buy a pair of running shoes using a carbon plate and new shock absorbing material such as Peebax ( a very light weight cushioned foam)
Scientific studies have shown that these shoes help increase energy return by as much as 87% while reducing muscle fatigue.
The reduction of shock is what is allowing me train for a marathon, something I thought I would never be able to do again after my back operation.
The combination construction of foam and carbon plate increases vertical oscillatation ( bounce ) which also contributes to a longer stride length.

So..........how to run faster in your spring 2020 marathon ? .

1. Buy a pair of shoes that aid stride length and muscle fatigue, such as the Hoka Carbon X, the Nike Vaporfly or New Balance 5280
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2. Work on your form to increase your cadence up to and even beyond 180 strides per minute..
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3. Very important:
I also advocate you keep practicing all your good training drills to improve efficiency, as well as buying a new pair of shoes with Peebax or similar and a carbon plate as they have scientifically been proved to be the most effective option in the short term. .

#nikevaporfly #hokacarbonx #hokaoneone #newbalance #nb5280 #runningmotivation #runningcoach #planetsportsrun #miketrees

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Happy New Year !
Let’s kick off the new year with a reminder of what I consider good running form :

1. Look straight ahead.
2. Shoulders even and relaxed.
3. Elbows bent at about 90 degrees.
4. Lean slightly forwards
5. Lead foot relaxed with toes pointing down towards the ground.
6. Trail leg bends and shortens to come under the body close your bum.
7. Keep your stride short in front, but it’s ok to lengthen it at the back.
8. Don’t force it. A high cadence ( leg speed ) of 180+ a minute is much more important than a long stride with slow cadence.
9. Drills to help you: high knee running, butt kicks, combination (butt kick&high knee), up hill skipping, barefoot running.
10. Have Fun 😄

#runningtips #naturalrunning #runningcoach #runningmotivation #planetsportsrun #miketrees

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Happy Holidays.
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Rieko & I ran the McTaggart run in aid of St. Theresa’s Hospice in Darlington today. A great cause, that I am always happy to help as they took such great care of my sister in her final days.

This will be my last post for 2019 , as my a family and I take our annual vacation from next week.

I hope you have all had a great year and that next year will be even better.
If there are any subjects you want me to cover, send me a private message, and I will try and get a post out on the subject next year.
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#merrychristmas #happynewyear #runningtips
#santarun #santarun2019 #miketrees

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Running in 2019 , compared to 1970 , when I started (age 9). 1970’s:
I was told to land on my heels and roll forwards on to my toes, heel striking was considered good form !

Top runners would regularly run 200km a week in training, it was the period of ultra high milage.

One big difference was runners were expected to run only ! There was no cross training and triathlon had not been invented when I started to run.

Diet:
This was the era of low fat high carb diets..... sugar was king and fat was the enemy and processed foods were considered great because of their convenience.

Jump forwards to 2019....
Quality over quantity. Don’t run junk miles....now we are so much more scientific and have HRMs to check we are training in the correct zones. The current thinking seems to be 80% aerobic easy running and 20% hard, and we use our 5 HR zones to achieve our best performances.

The debate on how to run still rages on, heel striking or forefoot may not be solved, but the consensus seems to be, which ever style you employ, you should place your feet under your centre of mass on landing.

Diet has of course moved on a lot. Processed foods are out, we should aim for whole foods, keep our sugar intake low and consume lots of healthy oils and healthy fatty foods such a fish, nuts and seeds and avocados.

But, Perhaps the biggest change is the Introduction of shoes with carbon plates....Nike vaporfly, Hoka carbon X , NB5280 etc. These have offered the biggest single aid to running times over the last 40 years. ( apart from illegal PEDs). And anything that helps us run faster that is not illegal or injurious to our health, in my view is a good thing 👍

Let me know what changes you have noticed over the years, good or bad ? .

#vaporflynext #1970s #2019
#changes #runningcoach #miketrees #nikevaporfly

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Work on your form.....
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Tip:
Try and run without making a sound... it reduces the impact stress going through your joints and will length then your running career.
#runningtips #oldrunners #runningmotivation #runnersofinstagram #olderbutwiser #planetsportsrun #miketrees

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As many of you know, Daniel Gekara (@runwithdaniel ) and I are good friends.

Today’s festive tip:

If you want to see more great examples of really good natual running form, follow Daniel, he has some cool videos posted of him running in Kenya.

#kenyanrunners #runningtips #naturalrunning #runningmotivation #runitfast #planetsportsrun #miketrees

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Break your race in to sections. It’s helps you stay focused

In a half marathon for example
For the first 5km settle into your rythmn.Don’t go off too fast.
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Next 5km aim to hit race pace.
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At the half way mark check you are on your pace.... if not be ready to adjust your speed up or down a little.
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Next I tend to count each km split to help me pass the time and not focus on the pain until......
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The last 5km..... I try to empty my mind and trick myself that it’s only a 5km race and I run these most weeks so it’s easy to bring it home......
Try it next time out.👍
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#runningtips #racepace #roadrunner #trackandfield #runningcoach #runitfast #planetsportsrun #miketrees

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Many beginners ask me what kind of surface they should run on. The answer; there is no one correct surface! .

My personal preference for over 80% of my runs is anything “off road” grass, soft trails, wooded paths, softer surfaces natural surfaces this makes the running slightly harder but absorbs the shock so there is less wear and tear on the joints.
My advice is the try and practice on all surface types.
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Running on the road is ideal for fast running , but it is hard on your joints because the concrete does not cushion your landing, ankle, knee, hips and back pain are common !! In my view, the more you run on the roads the higher your risk of injury. .
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Woodlands and trails provide excellent cushioning. However, risk of injury increase initially due to roots, rocks and bumps, but in the long run trail running helps to naturally develop very good running form.
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A sandy surface trains your muscles and makes you lift your feet. But be careful because it’s easy to overwork your calf muscles. .

Tartan (an all-weather synthetic track surface) is springy. One drawback is that it puts a lot of pressure on your achilles, I don’t recommend running on a tartan track more than once a week. .
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The treadmill allows you to train year round with good cushioning. However, this type of running training requires you to alter your form because the belt moves beneath your feet. .

Grassy parkland, this is my terrain of choice, it is softer and if the grass is short the surface is smooth. It offers the best all round balance for speed and cushioning. Even in big cites such as Tokyo, you can find grass to run on if you take the time to look.
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If you like what I write please tag your friends and share this.
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#roadrunner #trailrunning #trackandfield #sandrunning #naturalrunning #runningcoach #planetsportsrun #miketrees