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Training pace calculator

This training pace calculator will automatically show how fast you should run the different components of a training week to ensure you’re training to your full potential.

How to use the training pace calculator?

It’s very simple, just tap in a recent race time, choose metric or imperial, and press ‘calculate’.

Recent race distance (you can use a decimal point, eg. 21.1):
My time (hrs:mins:secs): : :
Show my training paces in:
 
Your easy run training pace:
Your tempo run training pace:
Your VO2-max training pace:
Your speed form training pace:
Your long run training pace:
Your Yasso 800s training pace:

Easy runs

Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts. 

Top coaches and exercise physiologists believe that most runners should do 80 to 90% of their weekly training at the easy run pace.

Tempo runs

Tempo runs help you improve your running economy and your running form. They are sometimes described as ‘threshold‘ or ‘hard but controlled‘ runs.

Tempo sessions generally fall into one of two categories: steady runs of 2 to 6 miles; or long intervals with short recoveries.

You should do tempo runs once a week, and these runs should make up no more than 10 to 15% of your total training.

VO2-max runs

VO2-max training helps you improve your running economy and your racing sharpness. These sessions are most useful when you are preparing for a race of 5K to half-marathon.

Example of a good VO2-max workout: 6 x 800 metres at VO2-max pace with 4 to 6 minutes of recovery jogging between efforts.

You should do VO2-max workouts once a week, and these workouts should make up no more than 6 to 10% of your total training.

When you run these workouts, you are running at or near 100% of your maximum oxygen capacity, which scientists call VO2-max.

Speed-form runs

Speed-form workouts help you improve your running economy, form and leg speed. These are interval sessions that will help you prepare for races of 800 metres to 5K.

Here’s an example: 8 x 400 metres at speed-form pace with 3 to 4 minutes of recovery jogging between efforts.

You should do speed-form sessions once a week, and these sessions should make up no more than 4 to 8% of your total training.

Yasso 800s

Yasso 800s are an invention of Runner’s World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons.

If you want to run a marathon in 2:44, 3:28 or 4:11, you should train to the point where you can run 10 repetitions of 800 metres in the same time: 2:44, 3:28 or 4:11. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds.

Bart suggests doing Yasso 800s once a week as part of your marathon training. Start with 4 x 800 and build up to 10 x 800. Between the 800s, take a recovery jog that lasts as long as your 800s. 

Long runs

Long runs form the foundation of all marathon training programs – they build everything from your confidence to your discipline to your fat-burning. So, even when you’re not training for a specific marathon, it’s a good idea to do at least one semi-long run a week.

Because long runs are done at a relaxed pace, there’s great latitude in how fast you actually run. Let your long runs be your slow runs, and save your legs for other days of the week when you might do tempo runs or maximum-oxygen runs.

But there are a thousand theories about how to do long runs, none of which have yet been proven superior to the others. The important thing is building up the distance and training your body to keep going for 3, 4, 5 or however many hours it’s going to take you.

To get a general idea of what you should be running each week, follow these basic rules: 

How often should I do ‘hard days’? 

I recommend that most beginner and intermediate runners do just two hard days a week. More advanced runners can do three hard days if they’re careful.

Each of the following is a hard-day workout: tempo runs, VO2-max sessions, speed-form workouts, Yasso 800s, long runs.

What should I do on ‘easy days’?

A hard session should usually be followed by one or (even better) two easy day sessions. Easy days can include rest days.

How many ‘rest days’ should I have per week? 

I recommend one or two rest days, when you do no training at all (or just take a relaxed 30-minute walk).

Most beginner and intermediate runners should run no more than 4 to 6 days a week.

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Recoup Cold Massage Roller

Recoup Cold Massage Roller

The Recoup Cold Roller provides all the benefits of a traditional Self Myofacial Release (foam rolling) in combination with Cryotherapy (Ice Massage). These two forms of muscle therapy help to decrease inflammation, aid in post workout recovery, and allow specific treatment for areas in need.

By applying the pressure with the cold roller the muscle will release metabolic waste products and toxins which become build up in the muscle after exercising. In addition, Self Myofacial Release impacts the Golgi Tendon Organs and allows the muscle to relax. Once the muscle is relaxed the cold aspect of product allows for a decrease in inflammation.

Product Specs

  • Cold therapy + massage recovery
  • 2 hours in the freezer = 6 hours cold
  • Unscrew blue handle to use ball outside of handle
  • Use anywhere on the body
  • 3.4 oz cooling gel for safe travel
  • Handle free rolling
  • Ball 3.15 in. in diameter (a little larger than a baseball)

Injuries this Treats

  • Shin splints
  • Plantar fasciitis
  • Tight IT bands, quads, hamstrings
  • Neck pain
  • Carpal tunnel
  • Back pain

Benefits

  • Takes down inflamation
  • Faster muscle recovery
  • Lowers cell metabolism, saving energy
  • Helps to prevent tissue death
  • Stops pain
  • After muscles warm increasein blood flow
  • Muscle relaxation
  • Improve tissue recovery
  • Impruve neuromuscular efficiency
  • Regulate production of cytokines
  • Flush out lactic acid
  • Decrease muscle soreness

Regular price is 39.99$ 

If you want to get it just for 32.79$ send me an email to info@chape.fitness and I´ll get you the discount. As easy as that!

(US shipping only)

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Discounts on Garmin products

As I announced earliear this month, I can offer you discounts on some cool brands. Now is your chance to get a discount on Garmin products (US shipping only).

The number of Garmin watches continues to grow, making the task of choosing the best one for you really difficult. With watches aimed from beginner runners and swimmers to performance triathletes and ultra-marathon veterans, it’s easy to overspend for features you don’t really need or will probably never use.

Choosing the perfect watch is all about your own personal fitness goals and matching a watch to those needs. If you’re trying to make sense of Garmin’s selection, I´m here to help.

To read the full description and get the discount, just follow the links.

Best Garmin smartwatches

Garmin vívoactive® 3

This is a device that’s aiming to bring more than just fitness smarts to your wrist. With the Vivoactive 3, Garmin is trying to push more into the realms of everyday design, too.

From playing to paying, vívoactive 3 is the smartwatch for your active life. Make contactless payments with ease, right from your watch, and with more than 15 preloaded sports apps — you can choose how you like to get fit. Built-in GPS lets you record the distance, pace, location and more for your outdoor activities.

DETAILS

  • Lens Material: chemically strengthened glass
  • Bezel Material: stainless steel
  • Case material: fiber-reinforced polymer with stainless steel rear cover
  • Quick Release Bands: yes (20 mm, Industry standard)
  • Strap material: silicone
  • Physical size: 43.4 x 43.4 x 11.7 mm / Fits wrists with a circumference of 127-204 mm
  • Weight: 43.0 g
  • Water rating: Swim, 5 ATM
  • Touchscreen
    Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.2″ (30.4mm) diameter
    Display resolution: 240 x 240 pixels
  • Color display
  • Battery life: GPS mode: Up to 13 hours / Smartwatch mode: Up to 7 days
  • Memory/History: 7 timed activities, 14 days of activity tracking data
  • Clock Features: Time/Date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch

Regular price: $269.99 – $299.99 (Free shipping)
With discount: $245.14 – $271.99 (Free shipping)

Full description and discount, HERE.

Garmin vívoactive® HR

Run, bike, swim, golf, ski and more with vívoactive HR. Its GPS-enabled built-in sports apps track your stats while smart notifications allow you to stay connected — all so you can keep your life in balance. vívoactive HR continues to track activity throughout your day by counting steps and floors climbed as well as monitoring sleep and calculating intensity minutes. You won’t have to worry about this watch keeping up with you. The rechargeable battery lasts up to 8 days in watch/activity tracking mode or up to 13 hours using GPS.

DETAILS

  • Lens Material: chemically strengthened glass
  • Case material: polymer
  • Strap material: silicone
  • Physical size: 30.2 x 57.0 x 13.5 mm / Regular: 137-195 mm circumference / X-large: 161-225 mm circumference
  • Weight: Regular: 47.6 g / X-large: 48.2 g
  • Water rating: 5 ATM
  • Touchscreen
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 0.8″ x 1.13″ (20.7 x 28.6 mm)
  • Display resolution: 205 x 148 pixels
  • Color display
  • Battery life: GPS mode: Up to 13 hours / Smartwatch mode: Up to 8 days
  • Memory/History: 7 timed activities, 14 days of activity tracking data
  • Clock Features: Time/Date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch

Regular price: $249.99 (Free shipping)
With discount: $210.99 (Free shipping)

Full description and discount, HERE.

Forerunner 35 is slim and lightweight — perfect for daily runs, training and racing. It features built-in wrist-based heart rate as well as GPS that tracks your distance, pace, intervals and more. And since all these stats are captured by the watch, your watch is all you need — no phone, no chest strap. Just put on Forerunner 35 and go.  Ideal for new runners on a budget, they’re the cheapest of the lot and they’re also a little more accessible when it comes to your running stats.

DETAILS

  • Lens Material: chemically strengthened glass
  • Strap material: silicone
  • Physical size: 35.5 x 40.7 x 13.3 mm
  • Weight: 37.3 g
  • Water rating: 5 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 0.93″ x 0.93″ (23.5 x 23.4 mm)
  • Display resolution: 128 x 128 pixels
  • Battery life: Smartwatch Mode: Up to 9 days / GPS mode: Up to 13 hours
  • Memory/History: 7 activities
  • Clock Features: Time/Date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Stopwatch

Regular price: $199.99 (Free shipping)
With discount: $182.49 (Free shipping)

Full description and discount, HERE.

Garmin vívosmart® 3

Your sense of style is uniquely you. Let vívosmart 3 complement that style without trying to overshadow it. Featuring a slim, inconspicuous band, vívosmart 3 is as hip as anything in your closet. Even better, it’s a master of subtlety. The tracker’s hidden display is only visible when you want it to be. When you’re not using it, it disappears into the device. It’s the perfect companion for the office, the gym, the pool and everywhere in between.

Your activity tracker doesn’t define you, but what you do with it certainly can. That’s why vívosmart 3 features a discreet but attractive profile to help it fit right in with any fashion, and its smart features keep you on your toes. Track activity, monitor your heart rate, get smart notifications, and even access detailed fitness monitoring tools such as VO2 max estimate and your fitness age.

DETAILS

  • Strap materia: silicone
  • Physical size: Width: 18.5 mm / Thickness: 9.8 mm / Length (small/medium): 197 mm / Length (large): 223 mm / Circumference (small/medium): 122-188 mm / Circumference (large): 148-215 mm
  • Weight: Small/medium: 20.4 g / Large: 21.5 g
  • Water rating: Swim
  • Touchscreen
  • Display type: OLED
  • Display size: 0.38″ x 0.76″ (9.6 mm x 19.2 mm)
  • Display resolution: 64 x 128 pixels
  • Battery life: Up to 5 days
  • Memory/History: 7 timed activities, 14 days of activity tracking data
  • Clock Features: Time/Date, Automatic daylight saving time, Alarm clock, Timer, Stopwatch

Regular price: $139.99 (Free shipping)
With discount: $122.29 (Free shipping)

Full description and discount, HERE.

Best Garmin watch for triathletes

Garmin Forerunner® 935

Offers advanced running and multisport features in a comfortable watch you can wear all day, and it only weighs 49 grams. Provides elevation changes with a built-in barometer; altimeter and electronic compass help you keep your bearings. Evaluates your training status to indicate if you’re undertraining or overdoing it and offers additional performance monitoring features. Provides advanced dynamics for running, cycling and swimming, including ground contact time balance, stride length and more.

Forerunner 935 will help you monitor your training and recovery so you can better prepare for a race or training cycle. Training status is a new performance monitoring tool that automatically evaluates your recent exercise history and performance indicators to let you know if you’re training productively, peaking or overreaching. The new anaerobic training effect metric opens a window of insight to a critical dimension of training, telling you how your training is improving your ability to push the limits. You can even view your overall training load, which measures your exercise volume from the last 7 days and compares it to the optimal range for your fitness and recent training history.

DETAILS

  • Lens Material: chemically strengthened glass
  • Bezel Material: fiber-reinforced polymer
  • Case material: fiber-reinforced polymer
  • QuickFit™ watch band compatible: yes (22 mm)
  • Strap material: silicone
  • Physical size: 47 x 47 x 13.9 mm
  • Weight: 49 g
  • Water rating: 5 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.2″ (30.4 mm) diameter
  • Display resolution: 240 x 240 pixels
  • Color display
  • Battery life: Smartwatch Mode: Up to 2 weeks / GPS-HR mode: Up to 24 hours / UltraTrac™ mode: Up to 60 hours without wrist heart rate
  • Memory/History: 64 MB
  • Clock Features: Time/date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch, Sunrise/Sunset times

Regular price: $499.99 (Free shipping)
With discount: $450.99 (Free shipping)

Full description and discount, HERE.

Forerunner 735XT lets you change things up with ease thanks to built-in activity profiles for running (indoor/outdoor), cycling (indoor/outdoor), swimming (pool/open water), cross-country skiing, paddle sports, trail running, hiking and strength training.

For brick workouts and du/triathlon races, the auto multisport feature lets you switch sports with just one button press. 735XT is compatible with advanced workouts for running, cycling — and even pool swimming. Create your own custom workouts and download for free from Garmin Connect. Then review your past efforts on the app or share them with family and friends for added motivation.

DETAILS

  • Lens Material: chemically strengthened glass
  • Strap material: silicone
  • Physical size: 44.5 x 44.5 x 11.9 mm
  • Weight: 40.2 g
  • Water rating: 5 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.23″ (31.1 mm) diameter
  • Display resolution: 215 x 180 pixels
  • Color display
  • Battery life: Smartwatch Mode: Up to 11 days / GPS mode: Up to 14 hours / UltraTrac™ mode: Up to 24 hours without wrist heart rate
  • Memory/History: 80 hours of activity data
  • Clock Features: Time/date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Stopwatch, Sunrise/Sunset times

Regular price: $349.99 – $499.99 (Free shipping)
With discount: $316.74 – $450.99 (Free shipping)

Full description and discount, HERE.

Best Garmin for multi-sport

Garmin fēnix® 5S

For serious athletes and adventurers who want to do more, not wear more — fénix 5S is the perfect fit. This is a premium multisport watch that offers full-size performance in a lighter, sleeker, more compact design. So you can beat yesterday with advanced features such as wrist-based heart rate, built-in activity profiles, navigation functions, and performance metrics that measure the effectiveness of your workout. It’s one smart sport watch you can comfortably wear anywhere — office or outback — to keep pace with your active lifestyle.

DETAILS

  • Lens Material: chamically strengthened glass
  • Bezel Material: stainless steel
  • Case material: fiber-reinforced polymer with stainless steel rear cover
  • QuickFit™ watch band compatible: included (20 mm)
  • Strap material: silicone
  • Physical size: 42 x 42 x 15 mm
  • Weight: 67 g
  • Water rating: 10 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.1” (27.94 mm) diameter
  • Display resolution: 218 x 218 pixels
  • Color display
  • Battery life: Smartwatch mode: Up to 9 days / GPS/HR mode: Up to 14 hours / UltraTrac™ mode: Up to 35 hours without wrist heart rate
  • Memory/History: 64 MB
  • Clock Features: Time/date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch, Sunrise/Sunset times 

Regular price: $549.99 (Free shipping)
With discount: $495.74 (Free shipping)

Full description and discount, HERE.

Garmin fēnix® 5S Sapphire Edition

Beyond their running functions, fenix 5 watches also offer special feature sets to help with swim training, skiing, golfing and paddle sports, including stand-up paddle boarding and rowing. For swimmers, the device tracks your distance, pace, stroke count and more. Ski/Board mode puts speed, distance, vertical drop and an automatic run counter (with Auto Pause for the lift line) and more at your fingertips. The feature set for paddle sports includes stroke count, stroke rate and even distance per stroke. Golf mode gives you yardage to the front, back and middle of the green for any single course you’ve downloaded from Garmin Connect— and also adds enhancements such as stat tracking (fairways hit, etc.), Green View, AutoShot detection and auto measure. Sapphire edition features a scratch-resistant sapphire lens and Wi-Fi® connectivity.

DETAILS

  • Lens Material: sapphire crystal
  • Bezel Material: stainless steel
  • Case material: fiber-reinforced polymer with stainless steel rear cover
  • QuickFit™ watch band compatible: included (20 mm)
  • Strap material: silicone, suede or steel
  • Physical size: 42 x 42 x 15 mm
  • Weight: 67 g
  • Water rating: 10 ATM
  • Display type: sunlight-visible, transflective memory-in-pixel (MIP)
  • Display size: 1.1” (27.94 mm) diameter
  • Display resolution: 218 x 218 pixels
  • Color display
  • Battery life: Smartwatch mode: Up to 9 days / GPS/HR mode: Up to 14 hours / UltraTrac™ mode: Up to 35 hours without wrist heart rate
  • Memory/History: 64 MB
  • Clock Features: Time/date, GPS Time Sync, Automatic daylight saving time, Alarm clock, Timer, Stopwatch, Sunrise/Sunset times 

Regular price: $649.99 – $799.99 (Free shipping)
With discount: $585.24 – $719.49 (Free shipping)

Full description and discount, HERE.

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How Getting Active and Healthy Keeps You Strong in Addiction Recovery by Constance Ray

Maintaining a healthy lifestyle with a regular fitness routine does more than create visible results. Physical fitness transforms your body, inside and out, which means it’s also one of the best things you can do to facilitate addiction recovery. When you’re in recovery, creating a new life without substances involves caring for your body, mind, and soul. All of these parts of you are affected by addiction, so caring for your whole self is necessary to stay clean and sober.

How Does Being Active Help You Succeed in Recovery?

On a physical level, doing an aerobic activity that increases your heart rate changes your brain chemistry by releasing the natural feel-good chemicals called endorphins. Sometimes called a “runner’s high,” this physiological effect of exercise is an incredible mood boost. When someone is addicted, they depend on substances to get that feel-good effect, but in recovery, exercise gives your brain that same reward in a much healthier way. This may be one reason why developing a regular exercise routine helps many people in recovery manage cravings because the activity replaces the desire to use to a substance.

In addition to giving you a mood boost, physical fitness also reduces stress, making it a great coping skill for managing stressors and triggers when you’re in recovery. According to the Anxiety and Depression Association of America, exercise decreases tension, helps you sleep better, and builds self-esteem. Dealing with stress can zap your energy, but exercise gives you back the energy your body needs to make managing stress easier. Physical fitness also makes you feel good about yourself. Whether you’re just starting your first workout or you see yourself achieving your fitness goals, getting stronger is a huge accomplishment. Gaining this self-confidence builds your belief that you are capable of staying clean and sober by showing you that you have the ability to overcome challenges.

What Is the Best Type of Exercise for Recovery?

Any exercise will make you healthier, and the best exercise is something you enjoy and can commit to doing regularly. However, some types of exercise maximize the positive impacts that benefit recovery. Aerobic exercise like running gets your heart rate up to release those endorphins, and the repetitive nature of running is also meditative, which helps decrease stress and refocus your mind in a positive way. Swimming is another exercise that has the same meditative quality, and moving through water is also very relaxing. According to the Huffington Post, many people in recovery find that yoga helps them practice mindfulness. Mindfulness is a powerful tool that builds awareness and self-reflection so you gain a better understanding of your habits and your choices.

How Do You Maintain a Healthy Routine for the Long Term?

The key to making both physical fitness and recovery stick long term is integrating an overall healthy lifestyle into your regular routine. You won’t get the same benefit from hitting the gym only once in a while. But when you schedule and commit to workouts as part of your daily life, it can help structure your day so that you aren’t as tempted to use drugs or alcohol. If you struggle with how to make this commitment, try different types of exercise to find something that is fulfilling for you and works with your schedule. Making good nutrition and self-care part of your wellness lifestyle will also support your fitness goals and make it easier to keep them. The great thing about starting these habits is that when you take better care of your body, you feel better about yourself, which motivates you to keep going.

The hardest part is getting started. Once you do, maintaining a healthy lifestyle gets easier as this positive cycle becomes a way of life. Creating this new way of life makes you stronger—physically, mentally, and even spiritually—for staying on the right track in recovery.

Photo credit: Pexels

Constance Ray

Constance Ray

Constance Ray started Recoverywell.org with the goal of creating a safe place for people to share how addiction has affected them, whether they are combating it themselves or watching someone they care about work to overcome it. The goal is to share stories of hope from survivors who know that the fight against addiction is one worth having, because no matter how it affects you, life can get better.

Visit Recoverywell.org
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Best Workout Playlist March 18

Best workout playlist March

Hello, dears!

Here is a new playlist for you to maintain a high pace in your workouts this March. Enjoy!

Playlist:

Vigiland – Friday Night

Infinity Ink – Infinity (Dubdogz & Bhaskar Remix)

Throttle – Hit The Road Jack

Ofenbach vs. Nick Waterhouse – Katchi

Juicy M & 4 decks

Moska – This Is House

Disclosure – White Noise ft. AlunaGeorge

HI-LO – Renegade Mastah

MAKJ & Michael Sparks ft. Fatman Scoop – Space Jam

Tiësto, Oliver Heldens – The Right Song ft. Natalie La Rose

Martin Garrix – Hold On & Believe (feat. The Federal Empire)

Ferreck Dawn & Robosonic – Old Dollars

KSHMR – House Of Cards (feat. Sidnie Tipton)

Deepend – Waiting For The Summer (feat. Graham Candy)

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Best workout playlist February 18

Best workout playlist February

Hello, dears!

January is almost over and here I am with a new playlist to animate your February workouts. You have no excuse, sweat the T-shirt!!

Playlist:

  1. Wiz Khalifa – Young Wild & Free (Konglomerate Remix)
  2. Lost Frequencies & Zonderling – Crazy
  3. Galantis and throttle – Tell Me You Love Me
  4. The most epic sound – tchaikovsky remix
  5. Fergie &Nicki Minaj Vs Taylor Swift-You Already Know Vs Look What You Made Me
  6. Throttle – Baddest Behaviour (Timmy Trumpet Remix)
  7. Tiësto & MOTi – Blow Your Mind
  8. Oliver Heldens – Bunnydance
  9. The Chainsmokers – Break Up Every Night (Dark Heart Remix)
  10. Ehrling – Dance With Me
  11. 3 Doors Down – Here Without You (Sonik & Gon Haziri REMIX)
  12. C2C – F·U·Y·A
  13. Portugal. The man. Feel it still
  14. Indila – Derniere Danse
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Best Workout Playlist January 18

Best workout playlist January

I like to get into my own world. When I am at the gym there’s no distractions, No room for weakness. To make the physical changes you seek you must mentally prepare and be zoned in.

Research consistently finds that listening to music distracts athletes from their “bodily awareness” (read: pain). And a recent study found that not just listening, but controlling and creating music in time to one’s pace had an even more profound effect on perceived effort during a workout. The study found that cyclists actually worked harder when listening to faster music as compared to music at a slower tempo. But too fast is no good, either. Songs between 120 and 140 beats per minute (bpm) have the maximum effect on moderate exercisers.

I assume that many of you are going to the gym next week, so this is an excellent playlist that will help you to give your best:

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Running a 5k after being pregnant

A few months ago, I organized my first contest. Fortunately, the winner was a blogger: Catherine, from “The diary of C.P”. She loves to run but, at that moment, she was having a hard time completing a 5k. If you want to know more about her, make sure to visit her blog and follow her journey.

It was a pleasure for me to help her, and today I am delighted to share her testimony with you:

“I had the great opportunity to work with CHAPE through a giveaway. That was a gift for the virtual being and help you achieve your goal of a duration of 12 weeks. In which we work different things, such as my diet, what I ate and the amount. My goal was to lose weight but the main one was to run and with that achieve a 5k race without stopping, which with the help of him as a coach was excellent in many aspects. He gave me tasks to perform and what I should do and what not.

Also, he told me the best of what I want to achieve and the steps to do it. If at any moment I had doubts or questions, his availability always was on point 100%. The distance from different countries was not an impediment and the flexibility worked incredibly for me. He was always there to give me advice, even give me encouragement when I thought I was not giving my maximum or best.

The system he used to communicate and send notes with the data for me was totally new but I adapt the fast because it is quite easy to use. I liked the system he uses because everything was organized by dates and themes and they always were there for reference. Because of my availability, we always chatted one day a week that’s where doubts and questions were exposed and always there he was with his greater knowledge to help.

Actually, it is a pleasure to have this opportunity and through his work to know a little about the person. He was always very professional and respectful. With his help during my training, I lose weight and most important I achieve my goal. He is part of my achievement, he was not physically there, but he was virtually helping me to focus and work on areas to achieve it. My satisfaction with his performance as a trainer is excellent. I recommend his work”.

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Foam Roller: Calves Relief

You´ll hear/read foam roller is a self-myofascial technique. Ok, self-myofascial release is the term for self-massage to release muscle tightness or trigger points. By applying pressure to specific points muscles return to normal function. Normal function means your muscles are elastic and ready to perform.

Some of the basic, most obvious benefits are better movement and increased the range of motion. These benefits can decrease the chance of injury and decrease recovery time after a workout.

We should start foam rolling our calves. From the shoes we wear to the way we sit in a chair, our calves are suffering most of the time.

Read the main instructions on how to foam rolling, here.


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