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Cool Down for Runners

Cooling down after a run is just as important as warming up before. This routine helps to gradually bring your heart rate back to normal, prevent blood from pooling in your legs, and reduce muscle soreness and stiffness. In this article, we’ll explore the importance of a proper cool down for runners and provide tips on how to incorporate it into your post-run routine.

Injury Prevention

Cooling down after a run is an important step in injury prevention. By gradually slowing down the body and allowing it to return to its resting state, runners can reduce the risk of muscle soreness, stiffness, and other common injuries. This short period of time can also help the body to recover faster and be better prepared for the next workout. Understanding the benefits of cool down and incorporating it into your routine can help you run smarter, stronger, and injury-free.

Improved circulation

During a run, the heart rate increases and the blood flow is directed towards the working muscles. By gradually slowing down the pace and transitioning to a cool-down walk or stretch, the blood circulation returns to normal. This helps in reducing the risk of muscle soreness, stiffness, and also prevents blood from pooling in the legs. Improved circulation also helps in transporting oxygen and nutrients to the muscles, which aids in the recovery process. Incorporating a cool-down routine after every run can lead to better health and performance in the long run.

Better recovery

Cooling down after a run is an important part of the recovery process for runners. By gradually reducing the intensity of your workout, you allow your heart rate and breathing to return to normal, reducing the risk of blood pooling in your legs and minimizing muscle stiffness. In addition, stretching during the cool down period can help to increase flexibility and range of motion, which is essential for preventing injury and reducing the risk of muscle soreness. Taking proper time for a cool down helps runners prepare their bodies for the next workout and perform better.

Increased flexibility

One of the benefits of a proper cool down after a run is increased flexibility. By taking the time to stretch and move through a full range of motion, runners can help to reduce muscle stiffness and soreness, which can lead to improved flexibility over time. This increased flexibility not only helps with injury prevention, but it can also improve overall performance by allowing runners to move more freely and efficiently during their runs. Incorporating a cool down routine that includes stretching and light movement can help to keep muscles limber and reduce the risk of injury, making it an important part of any runner’s training regimen.

Reduced stress

It can also help reduce stress and tension in the muscles. By slowing down and gradually bringing the heart rate back to its resting state, the body has a chance to release any built-up stress and tension. This can help prevent muscle soreness and stiffness, as well as improve overall recovery and reduce the risk of injury. Additionally, taking a few minutes to stretch and relax after a run can help calm the mind and reduce stress levels, leading to improved overall health and well-being.

A female runner hydrating and replenishing after a cool down workout, taking a moment to recover and refresh. — Cooling down after run is important

Cooling down after a run is an important aspect of recovery and injury prevention. It helps the body return to its pre-exercise state and provides a number of benefits, including improved circulation, increased flexibility, reduced stress, and faster recovery. To get the most out of your cool down, it’s important to follow a few simple tips. Start by walking or jogging at a slow pace to help bring your heart rate back down. Then, perform gentle stretching exercises to help release any tension in your muscles. Incorporating foam rolling or massage can also be effective in promoting recovery. Finally, be sure to hydrate and refuel with nutrient-rich food and drinks to support your body’s recovery process.

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Warming Up for Running

Blog / Joe / tips

Starting your run without a proper warm-up can lead to injury and decreased performance. That’s why it’s crucial to take a few minutes before every run to warm up your muscles and prepare your body for the workout ahead. In this blog post, we’ll be discussing the importance of warming up before running and sharing some effective warm-up exercises to help you get the most out of your runs. Whether you’re a seasoned runner or just starting out, these tips will help you stay injury-free and perform at your best.

Why warming up for running?

Warming up before running is important because it prepares your body for physical activity. By increasing blood flow and flexibility, you can reduce the risk of injury, improve performance, and enhance overall enjoyment during your run. A proper warm-up can also help you mentally prepare for your workout, allowing you to focus on your goals and enjoy the experience. Whether you’re a seasoned runner or just starting out, taking the time to warm up before each run is a crucial step in achieving your best performance.

Benefits of warm up for running

Warming up before a run is crucial for preventing injury and improving performance. By increasing heart rate, blood flow and flexibility, warming up prepares the body for physical activity and helps reduce the risk of muscle strains, pulls and tears. Start your run strong by taking the time to warm up properly.

How to Warm Up before running

A proper warm-up routine before running can help you improve your performance, reduce your risk of injury, and make your runs feel more enjoyable. Here’s an example of a warm-up routine that you can follow:

Dynamic Stretches: Start by doing a few dynamic stretches to loosen up your muscles. Examples include high knees, butt kicks, and leg swings.
Brisk Walking or Jogging: Start with a slow jog or brisk walk for 5-10 minutes to increase your heart rate and get your blood flowing.
Dynamic Stretches: Do another set of dynamic stretches, this time focusing on the specific muscles you’ll be using while running. Examples include walking lunges, hip circles, and leg swings.
Strides: Run a few short, fast intervals at around 80-90% of your maximum effort to get your legs moving and your heart rate up. These intervals should last around 20-30 seconds each.
Stretches: Finish your warm-up with a few static stretches, holding each stretch for around 30 seconds. Focus on stretching your hamstrings, quads, and calves.

Remember, a proper warm-up routine is essential for any type of running, whether it’s a casual jog or a more intense workout. Take the time to warm up properly, and you’ll be well on your way to having a great run.

Adding warming up to my weekly running training routine

If you’re training for a marathon, it’s important to have a structured plan in place. This will help you stay on track and reach your goals. To get a better understanding of what a marathon training plan looks like, check out my post on “Training for the Barcelona Marathon: My Weekly Training Plan.” This post provides a detailed look at the exercises, workouts, and running distances I’m focusing on each week as I prepare for the big race. By incorporating a mix of running, strength training, and stretching into your routine, you’ll be well on your way to a successful marathon finish.

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Training for the Barcelona Marathon: Week 1 Progress

Blog / Joe / trainning-plan

I’ve embarked on a journey to lose weight and get back to serious training after the pandemic. My goal of running the Barcelona Marathon on March 19, 2023 is a major milestone in this journey. In this post, I’ll be sharing my experience and progress as I train for this exciting event. Join me as I document my journey from week one and follow along as I strive to achieve my goal of running the Barcelona Marathon.

My training plan for the first week includes a mix of running and strength training exercises, designed to help me build endurance, increase my speed, and reduce the risk of injury. The plan is structured to gradually increase my mileage each week, allowing my body to adjust to the increased physical demands.

Recently, I completed the Barcelona Half Marathon just last weekend and am still recovering. To kick things off for my training plan for the full marathon, I started the week with a few easy runs, focusing on maintaining a steady pace and form. I also included some hill repeats to work on my leg strength and build endurance. In addition to my running workouts, I also included a few strength training sessions, focusing on exercises that target my legs, glutes, and core.

As the week progressed, I increased my mileage, incorporating some faster-paced intervals and tempo runs. I also added in some longer runs to help me build endurance and get my body prepared for the challenges of the marathon.

I’ve incorporated Zwift into my weekly routine for a more comprehensive training experience. This has been especially helpful on days when outdoor running isn’t an option due to inclement weather. The engaging and interactive features on Zwift, along with its immersive virtual environments, have made my workouts both fun and effective as I work towards my goal of running the Barcelona Marathon.

My old garmin 6 ready to start my training on treadmill — Ready to start my training on treadmill

I’m feeling confident about my training and am excited to see where this journey takes me. I’ll be sure to keep you updated as I continue to work towards my goal of completing the Barcelona Marathon. So stay tuned for more updates on my training journey!

Here is a sample weekly training plan for a marathon, starting with Week 1:

Monday: 6km

Warm up: 10 minute walk
30 minutes of steady-state running
Cool down: 10 minute walk

Tuesday: 8km

Warm up: 10 minute walk
45 minutes of interval training (30 seconds fast, 30 seconds slow)
Cool down: 10 minute walk

Wednesday:

Rest day

Thursday: 10km

Warm up: 10 minute walk
45 minutes of steady-state running
Cool down: 10 minute walk

Friday:

Rest day

Saturday: 14km

Warm up: 10 minute walk
80 minutes of steady-state running
Cool down: 10 minute walk

Sunday:

Rest day

As a former physical education major, I’ve tailored this training plan to fit my individual needs and goals. However, it’s important to keep in mind that this plan is just a sample and it’s crucial to consult with a coach or physician before starting any new training program. The level of intensity and duration of your workouts may vary based on your fitness level, personal objectives, and other relevant factors.

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Maximizing Your Indoor Workouts with Zwift: How I’m Using it with Garmin Fenix 6 and Stryd for Accurate Treadmill Training

Blog / Joe / gear, tips

Winter has arrived in Barcelona and for many runners, this means that outdoor training can become a challenge. But, with the help of technology, you can still continue to train and stay motivated. I’ve recently started using Zwift on my indoor treadmill workouts and it’s been a game changer.

Training for the Barcelona Marathon on March 19th can be a challenge, especially during the winter months when running outside is not as appealing. That’s why I’ve been relying on the virtual training platform, Zwift, to help me stay on track with my training goals. By using Zwift three times a week on the gym’s treadmill, I can keep my body in peak condition and properly prepare for the marathon. With this training plan, I’m confident that I’ll be ready to tackle the Barcelona Marathon come race day.

Zwift is an online platform that allows you to run and ride in a virtual world alongside other athletes from all over the world. It’s perfect for those days when you can’t or don’t want to brave the elements for a run. The virtual environment provides a fun and interactive experience that helps to keep you engaged and motivated during your indoor training.

I’ve been using Zwift in combination with my Garmin Fenix 6 and Stryd to track my indoor runs. The Fenix 6 provides me with all the data I need, including my heart rate, pace, and distance. And, the Stryd gives me power and running efficiency data, which is especially useful when training on a treadmill. By using all three devices together, I’m able to get a complete and detailed picture of my indoor training sessions.

One thing to note about Zwift is that while it does require a subscription for cycling, you can use it for running for free. This is great for those who are looking to train on a treadmill and want a more interactive and engaging experience, without having to pay for a monthly fee. By using a compatible device such as a Garmin Fenix 6 and a power meter like the Stryd, you can track your progress and see real-time data on your performance. This allows you to accurately measure your progress and make adjustments to your training plan accordingly.

Overall, I’m extremely happy with my decision to start using Zwift for my indoor training. It’s a great way to stay motivated and continue to make progress, even when the weather outside isn’t ideal for running. Whether you’re a seasoned runner or just starting out, I highly recommend giving Zwift a try for your indoor training.

Step by step guide on how to use Zwift:

Create an account: First, go to Zwift.com and sign up for an account. You will need to provide your basic personal information, such as your name, email address, and password.
Download the software: Once you have created an account, you can download the Zwift software to your computer, tablet, or smartphone. The software is available for Windows, Mac, iOS, and Android.
Connect your device: In order to use Zwift, you will need to connect a compatible device to your computer. I’m using the Garmin Fenix6 and a Stryd, but you can find a list of compatible devices on the Zwift website.
Set up your profile: Once you have connected your device, you will need to set up your profile. This includes adding your weight, height, and other personal information. You can also customize your avatar, which will be your on-screen representation while you are using Zwift.
Choose your workout: Zwift offers a variety of workouts, from short and sweet to long and intense. You can select a workout based on your goals, experience level, and the amount of time you have available.
Start your ride: Once you have selected a workout, you are ready to start riding. You will be transported to a virtual world, where you can ride with other Zwift users from around the world.
Monitor your progress: As you ride, Zwift will track your performance and give you feedback in real-time. You can see your speed, distance, and other metrics on your screen.
Complete your workout: With Zwift, you’ll receive a comprehensive summary of your workout performance when you’re done. Use this data to monitor your progress and make any necessary adjustments to your training plan. Plus, Zwift seamlessly uploads your activity data to Strava or Garmin Connect.

With these steps, you should be able to start using Zwift and get the most out of your indoor training sessions. Whether you are a seasoned runner or just starting out, Zwift is a great tool for improving your performance and keeping your training on track.

Maximizing Your Indoor Workouts with Zwift: How I’m Using it with Garmin Fenix 6 and Stryd for Accurate Treadmill Training Read More »

Experience the comfort and performance of Joma R3000

Blog, Shoe reviews / Joe / reviews

Joma, the Spanish brand, designed the latest innovation, the Joma R3000, for serious runners. If you want to improve your performance in mid to long distance races, this shoe is perfect for you. Its lightweight design makes you feel fast and nimble on the road.

What sets the Joma R3000 apart from other running shoes is its incorporation of a carbon fiber plate. This technology is what gives the R3000 its distinctive flying style and provides runners with a responsive and energetic ride. The carbon fiber plate helps to transfer energy from the ground to your feet, making it easier to maintain your pace and push yourself further, the carbon fiber plate also helps to reduce muscle fatigue and prevent injury. This is because the plate acts as a spring, absorbing the impact of each step and reducing the amount of stress placed on your muscles.

This makes the R3000 an ideal choice for runners who want to improve their performance and push their limits. Furthermore, the carbon fiber plate also provides a more stable platform for your foot, allowing you to maintain better control and balance as you run. Whether you’re a seasoned runner or just starting out, the Joma R3000 is a great option for anyone looking to up their game and experience the benefits of cutting-edge technology in their running shoes.

I also make sure to thoroughly test each shoe before writing a review. I believe that it’s important to get a real feel for the shoe and to see how it performs over time. That’s why I make a point to use each pair for at least 120 km before writing a review. This gives me an accurate idea of the shoe’s comfort, durability, and performance, and allows me to provide my readers with an informed and honest opinion. All of the photos in my reviews are taken of the shoes after they’ve been used for the full 120 km, so you can see the wear and tear for yourself.

Joma R3000 running shoes after 120km of use, showing minimal wear and tear.

A side view of the Joma R3000, showcasing its sleek design and comfortable fit during runs.

The Joma R3000 impressed me with its combination of high-tech features and comfort. The shoes offer excellent cushioning, making them perfect for long runs and races. They also have a sleek and stylish silhouette that will make you stand out from the crowd.

After using the Joma R3000 for a few runs, I decided to remove the tongue support in the shoe. I found that this modification made the shoe even more comfortable for me, providing a more snug and personalized fit. The removal of the tongue support did not impact the performance or stability of the shoe.

Last weekend I ran the Barcelona Half Marathon with the Joma R3000 and that was an incredible experience. I had been training with these shoes for a few weeks leading up to the race, and I was impressed with how well they performed. The lightweight design and cushioning made it easy for me to tackle the 13.1-mile course, and I felt comfortable and supported throughout the entire race.

Training for a half marathon while being overweight can be a challenge, but with the right gear, it can make all the difference. After gaining 10kg during the pandemic, I’ve been on a mission to get back in shape and improve my running performance. The shoes offer both comfort and performance, making it easier for me to tackle my training runs and improve my speed.

The lightweight and cushioning design of the R3000 has made a noticeable difference in my overall running experience, and I’m confident that it will continue to help me achieve my running goals.

The carbon fiber plate on the Joma R3000 impressed me with its noticeable increase in speed and energy efficiency. I got a great boost in my training from the R3000, even though it was designed for lighter, faster runners and I’m currently overweight. The shoes helped me push harder and run faster without sacrificing comfort or stability.

I was able to complete the Barcelona half-marathon with a good time for the actual situation, and I know that the Joma R3000 played a big role in that achievement. Overall, I would highly recommend these shoes to any runner looking to improve their performance and reach their goals.

Strengths

Some points to choice the Joma R3000

The lightweight design of the Joma R3000 makes it easier for runners to move quickly and maintain their pace.
The carbon fiber plate provides a responsive and energetic ride, helping you to push yourself further and maintain your pace.
The R3000 offers a comfortable fit, designed with runners in mind and providing a plush and supportive feel.
Durable and long-lasting materials used in the construction of the shoe (using by 120 kms, and it’s like new)

Weaknesses

Not too good at all

Price – The Joma R3000 can be more expensive than other running shoes on the market, which may not be affordable for all runners.
Narrow fit – Some runners have reported that the R3000 has a narrow fit, which may not be suitable for those with wider feet.
Limited color options – The R3000 is currently only available in a limited number of colors, which may not be suitable for all runners.
May not be suitable for runners with wider feet, as the fit can be narrow.

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Completing the Barcelona Half Marathon: Race Review

Blog, Race Reviews / Joe / races, reviews

Last weekend, I ran the Barcelona Half Marathon and it was an amazing experience! The course took us through the beautiful streets of Barcelona, past iconic landmarks and along the Mediterranean Sea. The atmosphere was electric, with thousands of runners from all over the world coming together to challenge themselves and celebrate the love of running.

Medal of Barcelona Half Marathon 2023, Mitja Marato — Medal of Barcelona Half Marathon 2023

The race started at Arc de triomf and took us through some of the most historic and beautiful areas of the city. From there, we ran along the stunning Gran Via, one of Barcelona’s most famous streets lined with shops and cafes. The route also took us past La Sagrada Familia, the famous church designed by Antoni Gaudi, and along the Mediterranean Sea. The scenic views of the city and sea were breathtaking and made the run even more enjoyable. It was especially interesting for me as a local resident to run through the heart of the city and experience it from a different perspective. Running past the iconic Sagrada Familia and the bustling beaches of Barceloneta was truly unforgettable.

I trained for months leading up to the race, and it was all worth it when I crossed the finish line. The feeling of accomplishment and pride was incredible, and the support from the crowd was truly inspiring. The organizers did a fantastic job of putting on a well-organized and safe race, with water stations and medical support available along the route.

The Joma R3000

the Joma R3000 was the perfect shoe for the Barcelona Half Marathon. From the moment I put them on, I could feel the support and comfort they provided. The carbon plate technology in the sole of the shoe gave me the extra push I needed to keep going, especially during the latter stages of the race. The cushioning in the midsole was also top-notch, providing me with a smooth and comfortable ride from start to finish.

The design of the Joma R3000 was also a standout feature for me. The sleek and modern look of the shoe caught the attention of many of my fellow runners, and I received several compliments on the shoes throughout the race. The combination of performance and style made the Joma R3000 the perfect shoe for the Barcelona Half Marathon, and I would highly recommend them to anyone looking for a new pair of running shoes. Whether you’re a seasoned runner or just starting out, the Joma R3000 is sure to exceed your expectations.

Stryd

During the Barcelona Half Marathon, I also used a power meter from Stryd. This device helped me to monitor my running power and pace throughout the race, allowing me to make adjustments on the fly and ensure I was running at my optimal level. The Stryd power meter provides real-time data on my running performance, including my running power, stride length, cadence, and more. This information allowed me to make informed decisions during the race, such as adjusting my pace to conserve energy for the final stretch or pushing harder when I felt good.

Overall, using the Stryd power meter was a game-changer for me during the Barcelona Half Marathon. It gave me a new level of insight into my running performance and allowed me to run more efficiently and effectively. Whether you’re a beginner or an experienced runner, I highly recommend giving the Stryd power meter a try. It will help you to better understand your running performance and make the most of your training and racing.

If you’re a runner, I highly recommend participating in the Barcelona Half Marathon. It’s a great opportunity to challenge yourself and experience one of the most beautiful cities in the world. Whether you’re an experienced runner or a beginner, this race is a must-do for anyone who loves running and adventure.

Overall, running the Barcelona Half Marathon was an unforgettable experience, and I can’t wait to do it again. So, if you’re looking for a new challenge and an opportunity to explore one of the most beautiful cities in the world, I highly recommend checking out the Barcelona Half Marathon. You won’t be disappointed!

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Hello world!

Blog / Joe

Hello everyone!

A runner's silhouette against a colorful sunrise background, symbolizing the sense of accomplishment, adventure, and excitement that comes with running. — Running, my passion over the years

I’m Joe, a 33-year-old runner from Barcelona. I’ve been running for years and have completed over 50 marathons all over the world. I love running and everything that comes with it – the thrill of crossing the finish line, the sense of accomplishment, and of course, the food, I’ve had the opportunity to run in some amazing cities like Paris, Guadalajara in Mexico, Buenos Aires and Rio de Janeiro. Each marathon has its own unique experience and I cherish every single one of them. Running has become a big part of my life and I’m excited to share my experiences, training tips, diet advice, equipment reviews, and everything related to running on this blog. So, stay tuned and join me on this journey as I continue to explore the world one marathon at a time!

In this blog, I’ll be sharing my experiences and knowledge about running, training, races, diets, equipment reviews, and everything else related to this amazing sport. Whether you’re a seasoned runner or just starting out, I hope you’ll find something of interest here.

I’m passionate about running and I believe that it’s not just a sport, it’s a lifestyle. I love to push myself to new limits and see how far I can go and also like to help others along the way, whether that’s by sharing my training tips or just being a friendly face during a race, holding a degree in Physical Education and I can understand the importance of nutrition and health when it comes to running. I believe that a healthy diet, proper hydration, and adequate rest are key factors for any runner to perform at their best. In this blog, I aim to share my knowledge and insights on these topics, as well as my personal experiences, to help others achieve their running goals while maintaining a healthy and balanced lifestyle.

So, get ready to lace up your running shoes and join me on this exciting journey! I can’t wait to share my experiences with you and help you achieve your running goals. Let’s hit the pavement together!

freire.joe@gmail.com

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