Jarosław Dukała

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Breathe Easier: Mental Tacks to Get Through Tough Climbs

226<p>SHARES<p>Notoriously sandbagged routes are intimidating. They can cause anxiety and lead to disappointment if you don’t redpoint the grade you’re …

Climbing

5 Exercises That'll Make You Faster

These moves target the muscles needed for your fastest, strongest, best trail running outings ever, whether you're racing or just wanting to feel better on the trail.<p>Trail running enlists different muscles than road running, which creates different needs for strengthening. The uneven nature of a …

5 Keys to Running Healthy and Staying Injury-Free

Follow these rules, and you’ll spend more time on the road and less time in rehab.<p><b>AVOID THE TERRIBLE TOO’S.</b> Doing too much, too soon, too fast is the number-one cause of running injuries. The body needs time to adapt to increases in mileage or speed. Muscles and joints need recovery time so they …

How to Get Abs Quick

Forget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner.<p>A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. “Our coaches drill the importance of core conditioning into our …

4 Ways To Avoid Overtraining

<i>Don’t let burnout ruin your next training cycle.</i><p>Training is a game of stress and adaptation. Workouts stress your body by challenging the limits of …

3 Little Tips for Better Running Form

Relax, take short steps, and be sure to warm up before each run.<p><i>I am starting to train for a half-marathon, and the more I read about proper running technique, the more confused I get. Can you enlighten me as to proper running form? Thank you. —Jennifer</i><p>Hi, Jennifer. Great news about training for …

Marathons

10 Essential Strength Exercises for Runners

Do these exercises consistently, and you’ll run faster and stronger.<p>Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in …

Making the transition from the gym to the crag? Consider these tips when you make the leap. via Access Fund

How Do Muscles Grow? – Lifestyle and Strength - The lifestyle site for those devoted to a strong body, a healthy mind and a well-fed soul.

If you are reading this then the chances are good that you want to increase the size of your muscles. I’m sure you are already doing all that you …

The 5 Keys to a Perfect Warm-Up

Shares 1.2K<p>Photo: Pond5<p>Pop quiz: What’s the single most important part of your workout?<p>If you said the warm-up, you win! Without a proper warm-up, …

Muscular loss and Aging

One of the hallmarks of aging for both men and women is the loss of strength, muscular stamina and muscle mass. This loss of muscle mass and other …

Optimizing Running Training Part 1

This series will look at using Ventilatory Thresholds, Lactate Threshold and Annaerobic Threshold Training to optimize your run training This will be …

Get a Grip: How to Develop Grip Strength

Page: 1Next »<p>When it comes to strength, most people call to mind an image of a big deadlift, a big squat, or a big Olympic lift as an example. What …

Master Every Run

Simple tricks to make all your workouts successful.<p>At some point, all new runners realize that they are capable of tackling just about anything—whether it's hills, speedwork, long runs, or even races. The fact that you're attempting such a range of runs marks a major accomplishment. But if you …

Does Your Breathing Pattern Matter?

New study finds it affects the efficiency of the respiratory system.<p>Discussions about breath and movement usually come up in conversations about yoga or swimming, not running. But when we run, our inhales and exhales fall into a pattern with our foot strike. Does this pattern affect our running? …

Heart Rate Training: Is It Right for You?

Tracking your heart rate tells you exactly how hard- or how easy- you're running.<p>A heart-rate monitor can be a helpful tool in training. Tracking your heart rate with a monitor (which reads your pulse via a sensor built into a chest strap) tells you precisely how hard—or easy—your heart is …

Core Building Exercises from Elite Runners

A three-exercise routine designed by elite track & field athletes to build core strength and running power.

Tweak Your Exercises to Add Power to Your Run

Boost performance by adding a twist to your workout.<p>If you've been doing the same strength-training exercises for months, your muscles may be in a holding pattern. "To add distance or increase speed, your cross-training efforts need to push your limits," says Michael Silverman, a physical therapist …

Build a Better Knee

Key exercises to get (and stay) pain-free.<p>The same training philosophy applies whether you're recovering from a knee injury or trying to prevent one. Ideally, your off-road workout should include stretching and strengthening--stretching to keep the IT band from causing friction, and strengthening …

5 Speed Workouts Every New Runner Should Try

Adding a structured workout into your running routine will make you faster.<p>When you’re first getting moving, it’s important to just focus on getting into the exercise habit; making your run or walk a regular part of each day, finding times and places to exercise that feel convenient and …

Improve Your Explosiveness: How To Do A Box Jump

<i>Add this exercise into your routine and use less energy to run.</i><p>Running is a form of jumping. So it’s not surprising that jumping exercises—also known …

The 25 Golden Rules of Running

Time-tested, universally accepted axioms of the sport.<p>In most cases, these rules started out as a lightbulb over one runner’s head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists …

How to Tie Your Hiking Boots

For most of us, we learned early in life how to tie our shoes. One of the last skills our parents passed along before pushing us out of the nest, it …

Why You Need To Unplug Every 90 Minutes

You’re an organism. And organisms run in cycles. Here’s how to work with yours.<p>Since sprints get us to focus in and finish our tasks with crisp consciousness, we know they’re the most effective way of working. But what’s fascinating is <i>why</i> they make us work so well.<p>For Leo Widrich at Buffer, it’s in …

13 Places You Should Visit In 2013

We looked at major developments, cultural trends, and global festivals to find the hottest places to travel around the world in 2013.<p>There are vast untouched landscapes that offer incredible outdoor experiences, cities that are experiencing a cultural rebirth, and up-and-coming destinations that …

Artists

Tak wyglądają nowoczesne klocki, które uczą i bawią – recenzja Lego Boost

http://antyweb.pl/?p=2548442017-12-03T18:27:30Z2017-12-03T18:27:30Z<p><img width="300" height="169" …

"FAZ" o Tusku: kapitan bez kompasu

"Frankfurter Allgemeine Zeitung" na tytułowej stronie publikuje komentarz warszawskiego korespondenta tej gazety Konrada Schullera o wyniku …

6 Secrets Of Super Productive To-Do Lists

While it may appear simple, the to-do list is a many-splendored thing. Here are half a dozen ways to make yours splendid.<p>Just as there’s a difference between typing and writing, convulsing and dancing, and noshing and tasting, there’s a difference between emailing yourself about every project …