What will it actually take to break the 2-hour marathon barrier?

The Nike which is famous for setting up high goals for running announced to sponsor an event to break 2-hours marathon barrier. They chose three elite runners in which one of them was 2016 Rio Olympic gold medalist named Eliud Kipchoge. He shattered the world record of 2:02:57 which was set by Dennis Kimetto in Berlin Marathon in 2014. Along with Nike two other companies, Adidas and sub2hr also entered in this race.

It is not just a race but also a technical and scientific task. University of Colorado’s researcher Boulder claims to have Mathematical calculations that would help Kipchoge or other one to run as fast as possible.

Colorado University researcher published their research in Sports Medicine in which it covers more physiological factors that are essential for a runner to achieve two hours target. They are also determined to find a way to enhance efficiency along with reducing the total energy required to cover 26.2 miles by classifying the strategies into environmental and biochemical.

Following are some tools and strategies to shatter the 2-hour barrier:

Lighter Shoes

According to this research wearing 130g (4.5 oz.) shoes can reduce 57 seconds of marathon race time. By observing Kimetto who was wearing 230g shoes (slightly over 8 oz.) and broke the record, it is deduced that by diminishing the weight by 100g can result in increasing performance giving one mint extra to attain the goal.

Stay behind the fast runners for the first 13 miles

To slow down wind resistance elite runner should run behind a group of runners for the first half of the race. It is similar when someone runs along the paved loop through pine forest, and others players serve the same purpose by blocking the wind to reduce the resistance, according to Roger Kram.

A study published in Journal of Physiology in 1971. They found that running one meter behind another reduces air resistance by 93 percent in a wind tunnel. According to Kram, running economy can be improved by 2.7% by reducing air resistance by 36%.

Work together with the lead runner by alternating with him

The second half of strategy mentioned above starts in which positions of runners is changed. The players should take a turn to lead the line, this line itself consists of four runners, proposed by lead study author Wouter Hoogkamer. This is same like Tour de France cyclists, which ride in the form of group. This technique can reduce resistance and reduce energy consumption hence lowering metabolic cost by 5.9% and cutting three minutes from the current world record.

Along with these techniques, weather factor plays very important role. Wind blowing at a speed of 13mph in the direction of running can also reduce 3 minutes of time.

For the person who would break 2-hour marathon, there is prize money of several hundred dollars. But the problem is that the target achievement is impossible without teamwork so researchers proposed that there should be an agreement between players to distribute the prize money equally among top players.

This study is conspicuous for both runners and for the scientists in a sense that it could allow the scientists and runners to actually indulge in the actual physiological benefits of the exercise done through running and biomechanical system of running.

These all ideas are presented by the research author, and it is up to scientists and athletes to formulate these ideas in the running plan.

High Protein Foods That The Body Builders Should Eat

Bodybuilders are always looking for protein rich food. It is important to add new and different food in your diet plan to enjoy your diet and get nutritious food. You should not only look for meal items but also protein rich snacks to give fuel to your body during workouts. Here is the list of different foods that you can eat to fulfill your protein requirement and enjoy your diet plan. Most of them are easily available in the market and even easy to cook.

1. Bison

Bison meat is a good alternative to beef. Beef meat contains 8 to 9 grams of fat in a 3.5 ounce of serving whereas bison meat contains only two to three grams of fat. However, bison meat provides a good amount of protein and is useful for people building their muscles.

2. Scallops and Tuna

It is another seafood rich in protein, soft and tasty. 3.5 ounce of scallop contains fifteen grams of protein and half gram fat. You can buy scallops and fishmonger for muscle building.  Tuna fish is another great source of rich protein and lean. 5 grams of tuna contains 30 grams of protein.

3. Hempseed and flaxseed

Hempseed also sold as protein powder and a rich source of protein, omega 3 and omega 6 fatty acids. It can be digested very easily. It is a very useful alternative to protein powder. Flaxseed also proved to be a natural source of fiber, fatty acids, and protein. It helps to reduce hypertension. Prevent cancer and liver diseases. It is also available in the powder form, supplement tablet and oil form.

4. Beans

Beans are cheap and easily available. They are the excellent source of fiber, proteins, low in fat and the excellent source of muscle building. However, you need cooking skills to make them little tasty.

5. Almond butter

Almond butter has more protein than peanut butter. Its taste like unprocessed almonds and contain vitamin B2 and E and boost the immune system.

6. Pea protein powder

Pea protein powder is easy to be digested than other dairy based protein. It contains glutamine, branched-chain amino acids and other essential nutrients for muscle building.

7. Wild boar

Wild boar is an excellent source of dense protein and low fat. It is the excellent diet for muscle builders and fitness trainers.

8. Quinoa

Quinoa is a seed rich in vegetable protein. They are three varieties of quinoa and are an excellent substitute for starchier grains. It contains essential muscle building nutrients like iron, magnesium and vitamin B.

9. Venison

Venison meat is game meant rich in protein and appetizing. Three ounces of venison provides 31 grams of protein. It is readily and widely available then other game meat.

10. Tempeh and Shrimp

Tempeh is another rich source of protein and low in fat. It provides approximate 41 percent of daily protein requirement and 3.7 grams of saturated fat. Shrimp is also the sweet and cheap source of lean protein and fat-free.

Lock Your Personality And Have Attractive Muscles Like Dwayne Johnson

These days most of the men are becoming health conscious and are following strict diets to keep themselves healthy and fit. In fact most of them are also joining gym to build muscles and biceps but not all of them get the expected results. If you wish to get celebrity like muscles then you can prefer taking the Dwayne Johnson supplements. These supplements are very helpful and have gained wide popularity when the actor was casted for the role of Hercules.

Story behind the supplements

After being casted in Hercules it seems that Dwayne became the ideal for most of the fitness freaks and along with his workouts they started taking the supplements like him. In fact, the actor also inspired such people also who did not put any effort to remain fit. Dwayne Johnson took two supplements named as Alpha Fuel X and Formula T-10. These supplements were suggested by the personal trainer of the actor and with this the trainer also handed some other crucial components that are:

  • Amino acid: There are many ways through which protein breaks in your body. So, it will help you in reducing it and will give speedy recovery.
  • Whey Protein: These supplements give essential proteins and vitamins that are helpful in building your body structure.
  • No2: It is the nitric oxide booster and helps in circulation of oxygen in the blood.
  • Booster for testosterone: This supplement helps you in growing the muscles.

Workout plan of Dwayne

The actor workouts for 90 minutes or 1 hour and even sometimes for 45 minutes. Usually, he wakes up at 4 Am and starts his exercising with cardio and when he goes for the training he wakes up at 3 Am and does the workout till 5 Am. The actor does pyramid structure on daily basis in which he keeps weight at lower mount and reps at higher amount. With the each passing week he started increases the weight and decreases the reps. After this, he checked out that how much weight he can lift 12 times and if he does it more than 12 then he increases the weight. On Monday’s, he works on his chest and shoulder in which he does 1 hour cardio on the treadmill machine and 1.5 hours of weightlifting.

Mostly he uses treadmill, stair climber or elliptical for work out. On Tuesday he workouts his legs and back, but the exercises remain the same.

On Wednesday he focuses on his arms in which he does 1.5 hours of weightlifting and 1 hour for cardio on stair climbers or elliptical.

On Thursday he again works on his chest and shoulder following the same schedule like Monday.

On Fridays he works for his legs and back in which he does weightlifting for 1.5 hour and jogging or treadmill for 1 hour out of which 5 minutes are for warm up and 5 minutes for cool down and remaining 50 minutes for the jog.

On Saturdays he works on his arms in which he does cardio for 1 hour with 30 minutes pace for each. He also works out on stair climbers, elliptical for 1.5 hours.