Running Tips

#approvedathleticfootwear #athleticgearcompliance #bannedrunningshoes #brightcolors #competitiongearguidelines #competitionshoeguidelines #footweardisqualificationrisks #headlight #illuminate #Ironmanprohibitedlist #Ironmanshoeregulations #lowlight #NCAAfootwearrules #NCAAtrackrules #NoDaysOff #Overtraining #prohibitedtriathlongear #racedayshoerestrictions #reflective #running #runningatnight #runninggearrestrictions #runningshoetechnologyregulations #shoestackheightlimits #sportsequipmentstandards #staysafe #trackandfieldequipmentrules #triathlonequipmentcompliance #visibility #WorldAthleticsapprovedshoes #WorldAthleticsshoecompliance 10k 3 miles 3.1 3.1 miles 5000 5000m 5k accessories ActiveRecovery adidas Advanced winter running strategies AllTrails for winter trail maps altra Altra winter running guide asics asics runsafer program beginner beginner trail running beginner winter running Benefits of winter trail running Best trail shoes for snow and ice Best winter trail running gear carbon fiber plate CFP chenango valley state park cold weather running CortisolBurnout Cross Country escaping a wrist grip Essential winter trail running accessories fast shoe fitness FitnessMindset fitted trail shoes half marathon health HealthyHabits heel runner heel strike high school xc how to adapt your training distance how to change your training How to dress for winter trail running How to prevent slipping on icy trails how to run how to run in the winter how to run trails How to run trails in winter How to stay warm during winter runs Hudson Valley hudson valley cross country hudson valley running store hudson valley xc hvxc leg day lightweight shoe ListenToYourBody marathon Merino wool for winter running National Running Safety Month Navigating snowy trails safely orange county running store PEBA PreventBurnout prioritize recovery ProgressNotPerfection proper shoes proper trail shoes putnum county running store Race Day race distance race-specific training style racing RecoveryIsKey reflective apparel RestToPerform road racing Run racing runner safety running running distances running fitness Running in snow and ice tips running racing running safety running store RunningTips runsafer techniques safety safety panel safety tips for runners salt springs self-defense for runners Short stride technique for winter trails SmartTraining snow southern tier cross country Staying hydrated on cold weather runs Staying motivated for winter runs StrengthTraining strong legs sullivan county running store super shoe SustainableFitness tips todd william jiu jitsu trail trail running TrainingPlan ulster county running store ultra ultra running usa track and field usatf walking safety warm apparel weschester running store westchester running store winter Winter running safety tips Winter trail running shoes Winter trail running tips women's running safety advice workout shoe WorkoutRecovery XC
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Navigating Banned Footwear: Compliance in Running and Triathlon Events

Navigating Banned Footwear: Compliance in Running and Triathlon Events

In the competitive realms of running and triathlon, governing bodies have instituted specific regulations regarding footwear and equipment to ensure fair play. Ironman, for instance, has released a list of prohibited running shoes for the 2025 season, including models like the Adidas Adizero Prime X and Asics SUPERBLAST, aligning with World Athletics' regulations to limit technological advantages . Similarly, the NCAA has updated its rules to conform with World Athletics standards, specifying acceptable shoe designs and dimensions for track and field competitions . Athletes must stay informed about these regulations to avoid disqualification and ensure compliance across various events.

April 08, 2025 — Matthew Gawors
Tags: #approvedathleticfootwear #athleticgearcompliance #bannedrunningshoes #competitiongearguidelines #competitionshoeguidelines #footweardisqualificationrisks #Ironmanprohibitedlist #Ironmanshoeregulations #NCAAfootwearrules #NCAAtrackrules #prohibitedtriathlongear #racedayshoerestrictions #runninggearrestrictions #runningshoetechnologyregulations #shoestackheightlimits #sportsequipmentstandards #trackandfieldequipmentrules #triathlonequipmentcompliance #WorldAthleticsapprovedshoes #WorldAthleticsshoecompliance
Why the "No Days Off" Mentality Isn’t Always a Good Idea

Why the "No Days Off" Mentality Isn’t Always a Good Idea

The "no days off" mentality might seem like a badge of honor in fitness, but it can lead to overtraining, burnout, and even long-term injury. Social media challenges like run streaks and intense 30-day programs often encourage an all-or-nothing mindset, where success is defined by completion at any cost. This approach can override important body signals such as soreness, fatigue, or pain, ultimately pushing athletes past their limits. By neglecting rest and recovery, athletes risk elevated cortisol levels, adrenal fatigue, and reduced performance—all symptoms of overtraining syndrome. Rest days aren’t a sign of weakness; they’re a critical part of any training plan that prioritizes both short-term progress and long-term health.

A balanced training plan includes intentional recovery, with one or more full rest days per week, and incorporates active recovery or reduced-intensity workouts when needed. Rest days allow the body to repair muscle tissue, replenish energy stores, and restore hormonal balance, all of which are vital for sustained progress. Moreover, listening to your body and adapting your schedule when necessary—such as reducing workout duration or taking an extra day off—can prevent burnout and keep you on track for your goals. Remember, consistency doesn’t mean intensity every day; it means finding a rhythm that allows for both effort and recovery, fostering fitness improvements without compromising your health.

January 16, 2025 — Matthew Gawors
Tags: #NoDaysOff #Overtraining ActiveRecovery CortisolBurnout FitnessMindset HealthyHabits ListenToYourBody PreventBurnout ProgressNotPerfection RecoveryIsKey RestToPerform RunningTips SmartTraining StrengthTraining SustainableFitness TrainingPlan WorkoutRecovery
Stay Safe and Be Seen: An Ultimate Guide to Running in Low-Light Conditions

Stay Safe and Be Seen: An Ultimate Guide to Running in Low-Light Conditions

Discover essential tips for staying safe and visible while running in low-light conditions. Learn why visibility matters, how to choose the best reflective and lighting gear, and why investing in high-quality products like the Brooks Run Visible Jacket and Nathan Headlamps is worth it. Stay safe, be seen, and enjoy your runs!

January 16, 2025 — Matthew Gawors
Tags: #brightcolors #headlight #illuminate #lowlight #reflective #running #runningatnight #staysafe #visibility

Ultimate Beginner's Guide to Conquering Your First 5K: Training Plan and Tips

Embark on your journey from couch to 5K with this comprehensive guide tailored for beginner runners. Discover a six-week training plan designed to gradually build endurance and strength, alongside essential tips for selecting the perfect pair of running shoes. Whether you're aiming for a personal best or simply seeking a fun and fulfilling fitness challenge, this guide equips you with everything you need to conquer your first 5K race.
March 26, 2024 — Matthew Gawors

Exploring the Benefits and Varieties of Plyometrics

The focus is on the essence of plyometrics, exploring its various types and the benefits they offer for fitness adaptation. The discussion begins by elucidating the four core mechanisms through which plyometrics aid in enhancing fitness: range of motion, strength adaptations, neuromuscular communication, and balancing/coordination. It then delves into the categorization of plyometrics into three main types: explosive, agility, and skill development, each targeting different aspects of physical performance. Examples of exercises within each category are provided, illustrating how plyometrics can be utilized to optimize fitness training. Overall, the excerpt emphasizes the fusion of power and precision in plyometric exercises and underscores their significance in achieving peak performance and fitness levels.
March 21, 2024 — Matthew Gawors

How do plyometrics aid in the adaptation of fitness? - Full Transcript

The transcript discusses the fundamentals of plyometrics, highlighting its significance in fitness adaptation and performance enhancement. It outlines four key benefits of plyometrics: range of motion, strength adaptations, neuromuscular communication, and balance/coordination. Further, it categorizes plyometrics into three types—explosive, agility, and skill development—each serving distinct purposes in training. Examples of exercises within each category are provided, elucidating their roles in fostering explosiveness, agility, and coordination. The transcript concludes by emphasizing the fusion of agility and explosiveness in achieving optimal performance and invites audience engagement.
March 21, 2024 — Matthew Gawors

Long Sleeved vs Short Sleeved Wetsuits: Which One Is Right for You?

Choosing between long-sleeved and short-sleeved wetsuits boils down to a delicate balance of warmth, mobility, and personal preference. Long-sleeved options excel in providing superior insulation, buoyancy, and protection against the elements, making them ideal for colder waters and competitive swimming scenarios. Conversely, short-sleeved wetsuits offer enhanced flexibility, breathability, and a customized fit, catering to individuals seeking agility and comfort in warmer conditions or during recreational activities. Whether you prioritize performance or versatility, understanding the unique benefits of each wetsuit style ensures a confident decision tailored to your specific needs and aquatic pursuits.
March 11, 2024 — Matthew Gawors

Staying Hydrated on the Run: The Importance of Water Stops

Title: Staying Hydrated on the Run: The Importance of Water StopsIntroduction:As runners, we all know the importance of staying hydrated during our workouts, especially on hot summer days. But what...
March 08, 2024 — Matthew Gawors

The Ultimate Guide to Passing the Police Physical Exam

The Ultimate Guide to Passing the Police Physical ExamIntroduction:Embarking on a career in law enforcement is a noble pursuit that requires dedication, discipline, and physical fitness. One of the crucial...
March 08, 2024 — Matthew Gawors
Racing Shoes: Not Just for the Pros

Racing Shoes: Not Just for the Pros

A guide to the fun, colorful, and sometimes overwhelming world of running's Super Shoes.

April 17, 2023 — Justin D
Tags: carbon fiber plate CFP fast shoe lightweight shoe PEBA Race Day racing road racing Run racing running racing super shoe workout shoe
Carosel 5k Carosel Days Johnson City New York First race distance

How to adapt your training when changing your race distance

Another quality to pay attention to is your lactate threshold. This is how long you are able to run before feeling a buildup of lactate. Lactate is what causes soreness in your muscles the next day, so a high threshold is advised. Similarly, you want to consider your maximum aerobic capacity, which measures how efficiently your heart and lungs circulate oxygen in your muscles.
November 10, 2022 — Matthew Gawors
Tags: 10k 5k adidas half marathon heel runner heel strike how to adapt your training distance how to change your training leg day marathon prioritize recovery race distance race-specific training style running running distances running fitness strong legs
Running Tips | Fueling for the Long Runs with Gels

Running Tips | Fueling for the Long Runs with Gels

Fueling for the Long Run with GelsYou Gellin’?Justin DePierroConfluence Running HV - Manager    One of the most frequent topics of conversation at Confluence Running is fueling for an endurance...
November 09, 2022 — Matthew Gawors