Soulmate Gem
Soulmate Gem
Photo: olia danilevich
In his new book, Fast 5K, (VeloPress), running coach Pete Magill recommends the three-week rule. This advises that you give your body three weeks to adapt to each jump in volume and intensity. This allows you to schedule regular, balanced increases with a decreased risk of injury.
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Read More »A study of 784 runners training for a half marathon has concluded that training load, specifically mileage and pace, are dominant factors in causing running-related injuries. The majority of running plans roughly follow the 10 per cent rule – upping your mileage by no more than 10 per cent each week – but there is an alternative method that’s worth a try – it may even reduce your injury risk. In his new book, Fast 5K, (VeloPress), running coach Pete Magill recommends the three-week rule. This advises that you give your body three weeks to adapt to each jump in volume and intensity. This allows you to schedule regular, balanced increases with a decreased risk of injury. As Magill writes: ‘For low-volume runners, the 10 per cent rule creates mileage increases that are well below the body’s ability to adapt,’ he writes. ‘For higher volume runners, the 10 per cent rule leads to increases that are likely to produce injury or burnout. The three-week rule is more physiologically sound.’ Still need convincing? Here are three more reasons why three is the magic number: While muscles can handle weekly increase in training, connective tissues can’t – you end up with injuries such as Achilles tendinitis, shin splints and stress fractures. By limiting major mileage increases to every third week, you allow connective tissue tome to adapt. You exert more control over your programme – you pick your eventual goal workload (say, maxing out at 50 miles a week), then distribute increases evenly to achieve that goal. You decrease both physical and mental stress by allowing your body to adapt to a workload before increasing it.
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Read More »Signs of a toxic person. You're always sarcastic. You deal with conflict in a roundabout way. Everything is a competition. You turn everything into a joke. You want to fix everyone and everything. You secretly crave disaster because of the care you receive from it. More items... •
Telling someone how you went through a similar experience as they did is different from trying to show how you've had it worse. The first is where you show you resonate with the other person and use that empathy to connect. The second is a competition. It's true that many people have been conditioned to have some sort of seemingly objective metric of what's worse—we prioritize physical health ailments over mental health difficulties, and for anyone who appears to be living comfortably, we dismiss it with the label "First World problems" over someone who is in abject conditions. Sometimes we're filled with indignation if we've been through "worse" and think, "How dare they?" Or sometimes, we genuinely believe someone is being weak and should just "suck it up" because we have done so ourselves. Importantly, we need to be aware of these biases and to realize that pain isn't a competition. Regardless of a person's diagnosable condition or lifestyle, pain is pain. When we try to convince them their situation isn't so bad, we are effectively invalidating their experiences and alienating them. The fix: Be aware of why you feel the need to "compete"—is it because this is the only way you'll feel validated or feel some respite from your experiences? Sometimes, honesty is the best gift we can give ourselves, no matter how scary it is. This way, we can truly have empathy for ourselves and others. If you find it hard to express compassion for someone else, perhaps ask yourself, "What would I want someone to say to me in my position?"
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22 pounds, 8 ounces The Guinness World record for the heaviest baby to survive infancy belongs to a boy weighing 22 pounds, 8 ounces, who was born...
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Your Big 3 in astrology refers to your Sun sign, your moon sign, and your rising sign. These three, found in your unique birth chart, say a lot...
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