Latest news with #training
Yahoo
10 hours ago
- Health
- Yahoo
Feeling Aimless When You Run? Here's How to Figure Out Your Pace for More Focused Miles.
LOTS OF NEW runners think of their pace as a badge of honor and a gauge of progress: the faster, the better. But if you're constantly chasing speed with no strategy, you could be selling yourself short and limiting your ability to achieve long term goals. Your running pace is a tool, whether you're chasing a personal best race time or just trying to stay injury-free and enjoy your time on the road. Varying how fast you're running throughout a week of training will help you get the most out of every mile—after all, not all runs should feel the same. Even the fastest athletes dial-in different speeds depending on what they want to do during their workouts. By dialing in the right pace to match your goal for each session, you'll be able to train more efficiently, recover better, and actually get faster. Most of your mileage (yes, even if you're training for a marathon or even faster distance races) should actually be at what's called an easy pace. 'Easy—or conversational pace—is best described as running at a speed where you are in total control of your breathing, where you can be moving and still carry on a conversation with a running partner,' explains Doug Guthrie, founder of GU3 Training, a USATF-certified running coach. A simple way to lock into an easy pace is to stop thinking about the numbers on your watch and start thinking about your rate of perceived exertion (RPE)—a subjective scale from 1 to 10 that ranks how hard you feel like you're working at any given moment. Easy pace should fall at about a three to five effort level out of 10—'a speed where you are in total control of your breathing, where you can be moving and still carry on a conversation with your running partner,' says Guthrie. That effort might translate to different speeds day to day depending on any number of factors, from how hot and humid it is outside to whether you fueled properly pre-run to what you did the night before and how well you slept. Keeping the bulk of your running easy is important because, according to Guthrie, these easy pace runs help build up your aerobic base. "Think of your aerobic base as the foundation of a building," he advises. "The better the foundation you develop, the more load you can start to add on later as your fitness develops." By keeping the effort easy enough on these runs, you're never overtaxing your body to a point where you need extra recovery. In fact, these types of sessions can actually act as a form of active recovery, keeping your blood flowing and loosening up your muscles in between harder efforts. FYI: If you're distance training, your long run pace should be pretty close to your easy pace—but the experts say it's okay if that long run pace even slower, because the intensity increases as the miles click by. 'Long run pace should feel like you could do this all day,' says Olympic runner Jeff Galloway, founder of the Run-Walk-Run Method and Runningman Festival coach. 'You should be able to have long conversations, sing along with your music, and never really get out of breath.' Once you've nailed your easy pace, you can build around it. Many training plans—even for beginners—reference 5K, 10K, tempo, half marathon, and marathon pace in workouts. It can be confusing if you're never toed the start line of a race, but runners of all levels can figure out their race paces and incorporate them into training. A simple place to start? The mile. 'A timed mile run at a hard pace—walk breaks during the mile are okay—gives us a ton of information,' says Galloway. 'If you've never run a hard mile before, take the first half at a 'hurried conversational' pace. Then for the second half of the mile, progressively get faster until you finish feeling as if you couldn't have run at that pace for more than a few more seconds.' Galloway calls that test the Magic Mile. From there you can do some math to figure out different paces: Add 33 seconds to get your target 5k pace Multiply by 1.15 to get your target 10k pace Multiply by 1.2 to get your target half marathon pace Multiply by 1.3 to get your target marathon pace If you don't want to do that math yourself, Galloway created a calculator that allows you to plug in your mile time and quickly calculate all your other race paces, including a suggested easy pace. These suggested paces also correspond to different effort levels on that RPE scale. If easy pace tops out at a 5 out of 10, Galloway says marathon pace would be a 6 or 7 out of 10 (about two minutes faster), half marathon pace would be a 7 to 8 out of 10 (about three minutes faster), 10K pace would be an 8 out of 10 (about a minute slower than 5K pace), and 5K pace would be an 8 or 9 out of 10 (about 30 seconds slower than an all-out mile). You can also use heart rate as a metric. First, estimate your maximum heart rate (MHR) by subtracting your age from 220. "Your heart rate on easy runs should be between 60 percent and 70 percent of your max," says Galloway. From there, the percentages increase: 70 to 75 percent of your max for marathon pace, 75 to 80 percent for half marathon pace, 80 to 85 percent for 10K pace, and 85 to 90 percent for 5K pace, he explains. Just keep in mind that these will all be estimates. Running watches aren't perfect when it comes to monitoring heart rate (chest straps tend to be more accurate)—so it's still important to listen to your body to gauge effort. "Technology can still fail us now and then, so following the old school 'huffing and puffing' rule is really useful,' says Galloway. 'Breathing rate is your natural heart rate monitor." Essentially, as the distance gets shorter and the pace ramps up, your effort will increase. You'll go from being able to have a full conversation to the point where you can get a few words out between breaths to only being able to speak one to two words as you huff and puff (insert expletive about how tough the workout is here). Get familiar with what those effort levels feel like, and you'll know when to push and when to chill without checking your wrist every 30 seconds. Running at the same pace day in and day out might feel comfortable—but eventually, you're going to hit a performance plateau or just get sick of the same old workout. 'Choosing specific paces for specific runs helps runners target race goals, improve fitness, and avoid injury,' says Galloway. Mixing up your pace helps target different energy systems in your body too, which is essential for developing well-rounded fitness. 'Easy runs build your aerobic system and endurance,' says Gurthrie. This kind of low-intensity, steady state running also uses fat for fuel, he adds, improving fat metabolism alongside cardiovascular gains and boosting your muscles' ability to use oxygen. Because this type of running is less taxing on the body, easy runs allow you to accumulate volume safely, which is one of the most important factors in endurance training. When you speed up, you'll switch to different fuel sources. "Higher intensity running requires that your body tap into glucose as fuel, which produces lactate," says Guthrie. That burning feeling in your muscles when you're working at an RPE of 7 or higher? That's lactate build-up. "Training at this intensity teaches your body to effectively buffer that lactate so you can run at the higher intensities for longer periods of time." Whether you're going fast or slow, there are different benefits for your body. Each pace has a purpose, and only running fast or slow (or more likely, somewhere in the middle) can leave gaps in your training. But there's more than just the physical benefits to consider. Changing up your pace and the types of workouts you take on will help to keep your runs interesting. You'll teach yourself how to tune into your body's effort, and allow yourself to rely less on external tools like watches. Ultimately, figuring out your pace builds resilience and speed—which will help you in the long run, no matter your goals. You Might Also Like The Best Hair Growth Shampoos for Men to Buy Now 25 Vegetables That Are Surprising Sources of Protein
Daily Mail
a day ago
- Sport
- Daily Mail
EXCLUSIVE Team Usyk reveal the secret weapon being used in camp ahead of the Ukrainian's undisputed title fight with Daniel Dubois at Wembley Stadium on July 19
The secret behind Oleksandr Usyk 's relentless preparations for Daniel Dubois isn't a new training technique or mystery diet, it's a smartphone app he helped create. In a quiet corner of the Ukrainian's camp, Kirill Korobka - RTF's and Team Usyk Executive Director listed among 30 the most influential people in boxing under the age of 30 - explained how Ready to Fight, the app co-founded by the heavyweight world champion himself, has transformed their preparation process. 'Is not just app,' he says, 'it is full ecosystem. You need sparring? You find sparring. You need coach, psychologist, anything, we use it all.' Launched in November 2023 as a boxing social platform, aimed at connecting fighters with sparring partners, coaches, managers and fans, now Ready to Fight is more than a matchmaking tool. This is the first boxing-related tech company that helps raise talents and develops a range of digital products — including boxing analytics, a payment system, a ticketing service, and a merchandise marketplace. But for Team Usyk, its real value has been proven behind closed gym doors as they prepare for their July 19 bout with Dubois. 'Before, Sergey would spend weeks looking for the right sparring partners,' Kirill explained. 'Now, two clicks. We see profile, weight, style, experience. We talk directly to them. For Dubois, we needed someone tall, strong, explosive. From the app, we've brought guys in from all around the world.' 'It's simple really. All the sparring partners had to do was create a profile, upload their information as well as sparring footage and clips from their fights. 'Then you just apply to ads that have been put out. So, they see 'Oleksandr Usyk needs sparring'. They apply and then Sergey will review the application and if they satisfy the criteria they will be invited into camp.' Usyk's team previously told Mail Sport that they had used the app in the build-up to his fights with Tyson Fury - sparring 15 rounds of three-and-a-half minutes with 20 seconds' rest, accumulating more than 250 rounds during camp. However, Usyk preparations for his undisputed heavyweight title fight against Dubois, it's not just sparring or roadwork fuelling his preparations. Analysts are breaking down every movement, mistake and moment from Dubois's past fights and even Usyk's own. 'We have more than 10 people in the analytics department and more than 80 in the whole company ,' Kirill explains. 'What we are doing, it's not only for professional teams like ours, but also for fans. But let's focus on your question.' That question, how exactly does one of boxing's most cerebral fighters use data to prepare, leads straight to the heart of what makes Usyk different. View this post on Instagram A post shared by READY TO FIGHT (@rtfight_com) 'We are analysing all fights, the latest fights of Daniel Dubois,' Kirill continues. 'We are analysing all mistakes made from both sides. Yes, from Usyk's side, from Dubois' side. We are analysing also the first fight.' What follows is a process rarely seen in boxing, one that brings together coaches, athletes, scientists and judges to dissect every detail and build a plan. 'Thanks to it, our team of judges, of coaches, of athletes, of scientists analyse the fight and then, based on these numbers and on this information, we build a proper tactic for his next fight.' It's not just theory. It's numbers. It's movement patterns, punch sequences, defensive gaps, pace. All collected, compared and delivered to a fighter who knows how to read them. 'Usyk likes it,' Kirill says. 'He trusts this data, and he understands that it's made by professionals—and these professionals are his team. It's very important. He knows everyone.' For Usyk, prep for his third undisputed title fight isn't just about experience. It's about using science to refine strategy. And trusting a system that has been built, tested and perfected by the people closest to him.
News.com.au
a day ago
- Sport
- News.com.au
Special filly Illyivy comes at the right time with trainer Ray Besanko ready to hand over reins to daughter Kasey
Veteran horseman Ray Besanko cannot wait for daughter and aspiring trainer Kasey to be officially recognised for her work in the family business, especially the special Illyivy. Kasey Besanko bred and weaned the Sandown maiden winner Illyivy, named after grandmother Ivy Lily. 'Anything (Illyivy) has done I give her (Kasey) all the credit,' Besanko said. 'If she had her licence, which hopefully she'll get soon, Illyivy could be in her name.' Besanko, 72, has dedicated more than 50 years to the craft. He tried unsuccessful to steer Kasey away from the family discipline but is now looking forward to eventually handing over the keys. 'We're only small, we do 10 or 12 horses now, we don't do any more than that,' Besanko said. 'It will be up to her if she wants to get bigger, I'm 72 now … I'm at the other end of it. 'I'm more or less finished, but she does a good job. She gets up and does most of the work.' Besanko has retained 'boss' status – for now. • Carly seeking day to Remember at Caulfield 'We work out things together,' Besanko laughed. 'I didn't want either of my kids to do it, to tell you the truth, because it's too hard a caper. 'My son went the right way, he's a builder … Kasey always showed horses and ridden horses, she came to me one day and I said, 'I want to do this'. 'I said 'I don't really want you to' and she said 'I'll go and work for somebody else'. 'Hopefully in the new season she'll have her licence and 90 per cent of these horses will be in her name. 'I'll still help her, but I want to take a bit of a backward step … I've been doing this for 52 years.' • Bad barrier delays start to trainer's Ballarat Cup dream Illyivy is $9 in a 1200m 3YO Fillies Handicap at Caulfield on Saturday. The Flying Artie filly has not missed a place in all four starts to date and launched late for a deserved 1200m Sandown maiden victory most recently. 'Blake Shinn has ridden her in trials and given us big raps about her … so far she's living up to that, hopefully she can go up to another level or two,' Besanko said. 'If she's as good as what we think she is, she's going to be hard to beat but she's got to go there and do that Saturday. 'We think she's pretty special, so we'll find out … it's not a bad race, there's other horses with a lot of form in that, we'll definitely find out. 'On what she did the other day and how she won, look, I'd prefer 1400m but there wasn't any 1400s coming up. She's fit, she's well and Kasey has got her looking enormous.'
Yahoo
2 days ago
- Business
- Yahoo
BILT awarded $15 Million STRATFI contract to support US Air Force maintainers
GRAPEVINE, Texas, June 26, 2025 (GLOBE NEWSWIRE) -- BILT Incorporated, creators of 3D Intelligent Instructions®, has been awarded a $15 million Strategic Funding Increase (STRATFI) contract by the United States Air Force. The multi-year initiative will expand interactive training and maintenance capabilities across a range of Air Force operations, enabling airmen to complete complex tasks faster, more accurately, and with greater confidence. The AFWERX award, funded by the Air Force Research Laboratory (AFRL), is one of the most competitive funding vehicles within the Department of Defense and represents a major step forward in the USAF's modernization of technical training and sustainment efforts. BILT's mobile platform and spatial computing capabilities will be used to enhance readiness, safety, and standardization across mission-critical roles. 'We're honored to support airmen with the knowledge and tools they need in high-stakes environments,' said BILT President & COO Ahmed Qureshi. 'This award reflects the strength of our technology and the dedication of our team to deliver scalable, intuitive solutions that meet the evolving demands of national defense.' The contract builds on a series of successful pilots and Phase I/II SBIR programs that demonstrated BILT's ability to transform traditional manuals into 3D guides. The platform allows airmen to access interactive instructions on mobile devices and immersive procedures on Apple Vision Pro, both on and off the grid. Link to video: About BILT: Millions of users follow 3D Intelligent Instructions for thousands of products from hundreds of brands. BILT revolutionizes professional training, operational enablement, and the user experience for assembly, installation, maintenance, and repair. The award-winning platform delivers turnkey interactive instructions on iOS, Android, Windows, and immersive spatial computing instructions on Apple Vision Pro. BILT is accessible, sustainable, and efficient. Contact: Juliette Qureshi VP, PR & Media Comms Juliette@ 703-554-3020 About AFRL:The Air Force Research Laboratory, or AFRL, is the primary scientific research and development center for the Department of the Air Force. AFRL plays an integral role in leading the discovery, development and integration of affordable warfighting technologies for our air, space and cyberspace forces. With a workforce spanning across nine technology areas and 40 other operations around the globe, AFRL provides a diverse portfolio of science and technology ranging from fundamental to advanced research and technology development. For more information, visit About AFWERXAs the innovation arm of the DAF and a directorate within the Air Force Research Laboratory, AFWERX brings cutting-edge American ingenuity from small businesses and start-ups to address the most pressing challenges of the DAF. AFWERX employs approximately 370 military, civilian and contractor personnel at four hubs and sites executing an annual $1.4 billion budget. Since 2019, AFWERX has awarded over 10,400 contracts worth more than $7.24 billion to strengthen the U.S. defense industrial base and drive faster technology transition to operational capability. For more information, visit: A video accompanying this announcement is available at in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
Yahoo
2 days ago
- Business
- Yahoo
Q1 Earnings Highlights: Lincoln Educational (NASDAQ:LINC) Vs The Rest Of The Education Services Stocks
Earnings results often indicate what direction a company will take in the months ahead. With Q1 behind us, let's have a look at Lincoln Educational (NASDAQ:LINC) and its peers. A whole industry has emerged to address the problem of rising education costs, offering consumers alternatives to traditional education paths such as four-year colleges. These alternative paths, which may include online courses or flexible schedules, make education more accessible to those with work or child-rearing obligations. However, some have run into issues around the value of the degrees and certifications they provide and whether customers are getting a good deal. Those who don't prove their value could struggle to retain students, or even worse, invite the heavy hand of regulation. The 8 education services stocks we track reported a very strong Q1. As a group, revenues beat analysts' consensus estimates by 2.3% while next quarter's revenue guidance was in line. Thankfully, share prices of the companies have been resilient as they are up 8.4% on average since the latest earnings results. Established in 1946, Lincoln Educational (NASDAQ:LINC) is a provider of specialized technical training in the United States, offering career-oriented programs to provide practical skills required in the workforce. Lincoln Educational reported revenues of $117.5 million, up 13.7% year on year. This print exceeded analysts' expectations by 2%. Overall, it was an exceptional quarter for the company with a solid beat of analysts' EPS estimates and an impressive beat of analysts' EBITDA estimates. 'We delivered a strong start to 2025 with exceptional student start growth, double digit revenue growth and a 63% increase in adjusted EBITDA,' said Scott Shaw, President and CEO. Interestingly, the stock is up 9.1% since reporting and currently trades at $22.82. Is now the time to buy Lincoln Educational? Access our full analysis of the earnings results here, it's free. Formed through the merger of Strayer Education and Capella Education in 2018, Strategic Education (NASDAQ:STRA) is a career-focused higher education provider. Strategic Education reported revenues of $303.6 million, up 4.6% year on year, outperforming analysts' expectations by 1%. The business had an exceptional quarter with an impressive beat of analysts' EPS estimates and a solid beat of analysts' adjusted operating income estimates. The market seems happy with the results as the stock is up 6% since reporting. It currently trades at $85.06. Is now the time to buy Strategic Education? Access our full analysis of the earnings results here, it's free. Founded in 1949, Grand Canyon Education (NASDAQ:LOPE) is an educational services provider known for its operation at Grand Canyon University. Grand Canyon Education reported revenues of $289.3 million, up 5.3% year on year, exceeding analysts' expectations by 0.8%. It was a satisfactory quarter as it also posted EPS guidance for next quarter exceeding analysts' expectations. The stock is flat since the results and currently trades at $185.47. Read our full analysis of Grand Canyon Education's results here. Formerly known as Career Education Corporation, Perdoceo Education (NASDAQ:PRDO) is an educational services company that specializes in postsecondary education. Perdoceo Education reported revenues of $213 million, up 26.6% year on year. This print topped analysts' expectations by 2.4%. Overall, it was a strong quarter as it also logged EPS guidance for next quarter exceeding analysts' expectations. Perdoceo Education achieved the fastest revenue growth among its peers. The stock is up 27.5% since reporting and currently trades at $32.07. Read our full, actionable report on Perdoceo Education here, it's free. Founded in 1965, Universal Technical Institute (NYSE: UTI) is a leading provider of technical training programs, specializing in automotive, diesel, collision repair, motorcycle, and marine technicians. Universal Technical Institute reported revenues of $207.4 million, up 12.6% year on year. This number beat analysts' expectations by 2.8%. It was an exceptional quarter as it also recorded a solid beat of analysts' EPS estimates and an impressive beat of analysts' EBITDA estimates. Universal Technical Institute delivered the highest full-year guidance raise among its peers. The stock is up 11.1% since reporting and currently trades at $32.90. Read our full, actionable report on Universal Technical Institute here, it's free. In response to the Fed's rate hikes in 2022 and 2023, inflation has been gradually trending down from its post-pandemic peak, trending closer to the Fed's 2% target. Despite higher borrowing costs, the economy has avoided flashing recessionary signals. This is the much-desired soft landing that many investors hoped for. The recent rate cuts (0.5% in September and 0.25% in November 2024) have bolstered the stock market, making 2024 a strong year for equities. Donald Trump's presidential win in November sparked additional market gains, sending indices to record highs in the days following his victory. However, debates continue over possible tariffs and corporate tax adjustments, raising questions about economic stability in 2025. Want to invest in winners with rock-solid fundamentals? Check out our Top 5 Quality Compounder Stocks and add them to your watchlist. These companies are poised for growth regardless of the political or macroeconomic climate.
