Billy Goco

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Understanding carbohydrates

Carbohydrates or “Carbs” are one of the three major macronutrients that the body needs for its proper functioning. They are the body’s main fuel source for not just moving muscles, but most importantly to keep your brain working. Many fad diets promote carbohydrate depletion and carbohydrate fasting, which is contradictory to the essential purpose of …

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Preventing and treating common running injuries: part 3

If you’ve read my previous two articles on ‘Preventing and Treating Common Running Injuries’ part 1 and part 2, you know that having a well-programmed training plan and taking precautions can greatly minimize risks to injuries and ailments. Here are some more tips to prevent running injuries. Don’t ignore pain: In my experience as a sports …

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Build your jumping power

If you’re looking to increase your jumping power, you may want to include these exercises in your training regimen: 1. Box jumps – use a stable box or step for this exercise. You can jump forward or backwards on or off the box. This is a Plyometric exercise, so you should be able to perform …

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How to stretch properly

We all have heard at some point or another about our need to stretch properly. But did you know that like any part of your training, stretching or flexibility training should also follow the FITT principle? Frequency – Ideally, stretching should be done everyday to maximize the benefits and improve overall flexibility. However, this does …

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Ten minutes of fat torching: the HIIT circuit from hell

Like any other exercise or intense physical activity, make sure that you are medically cleared for a heavy workout. HIIT is designed for those with a baseline level of fitness in terms of endurance, strength, coordination, and balance. The pace of the workout is fast and the exercises are continuous. If you are not sure …

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Preventing and treating common running injuries: part 2

6.) Muscle Pull/Muscle Strain Muscle pulls can occur to your hamstrings (back of thigh), quadriceps (front of thigh), gastrocnemius (calves), or adductors (groin muscle/inside of thighs). A muscle pull is a small tear on a muscle that is caused by overstretching. Pulling a muscle sometimes produces a popping sensation when the muscle tears. It is …

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Preventing and treating common running injuries: part 1

Running Injuries happen when you push yourself too hard too soon. Your body should have enough time to recover and adapt to training stress. Most runners want to run through the pain, which often leads to worse injuries. It is important to be familiar with these running injuries and ailments and know how to prevent them. In this three-part …

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All you need to know about the foam roller; your training partner for aches and pains

Myofascial release is a soft-tissue therapy technique to treat skeletal muscle tightness and pain. It aims to relax stiff muscles, improve blood circulation, and improve flexibility in muscles. Of course, nothing beats a soothing massage done by expert massage therapists while you lay down and relax, but when you’re in a race or competition and …

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