Specialist – SamaGamer

How to improve your speed (VMA)

How to determine your VMA? Via a stress test carried out in the laboratory (for professionals) or more simply on an athletics track. The exercise is simple: after around twenty minutes of warm-up, a few mobility exercises or stretches and a series of three progressive accelerations, the runner must cover the greatest distance possible in a set amount of time. 3 minutes for a beginner, 5 to 6 minutes for a regular runner, 8 minutes for a champion. This maximum pace is impossible to maintain indefinitely.

You must then apply a small CE2 level mathematical formula: VMA = distance traveled in km x 60 divided by the time of the exercise. Example: if a runner covers 1.2 km in 5 minutes, his VMA will be 14.4 km/h (1.2×60/5). Very good but what is it for? you will tell us. To set a precise, tenable objective within your stride range over 10 km (specialists advise running between 85 and 90% of your VMA), over a half-marathon (80-85%) or over a marathon (70 to 80 %, depending on the level and endurance capabilities), to establish an adequate training plan and to run at various paces during training.

Run slow to run fast

Progressing in running does not happen overnight because you have to prepare your muscles to provide increasingly intense effort. “You need to alternate endurance sessions at a constant pace with interval sessions,” advises Guillaume Adam. Interval sessions require a particular effort where the runner alternates between fast running phases then recovery phases. Before these sessions, “it is important to run slowly for around twenty minutes”. Workout ranges like heel-to-butt and knee raises can accompany the warm-up. This prepares the body for the exercise of interval running and will allow you to last longer in terms of muscle fatigue and shortness of breath.

Develop a structured training plan

As a beginner in running, we often tend to run a little faster than our legs can handle. It’s a little frustrating, but to run fast you first have to learn to run slowly. Slow running sessions build endurance. At the same time, you must also train in interval training to “develop your cardio-respiratory capacities”, explains the athlete. “I created the RunMotion Coach application to help everyone structure their practice whatever their level, experience and objectives,” he adds. This may surprise some, but after a running session, the athlete recommends not forcing the stretching because the muscles have already been very used during your session. Because your body needs to relax and rest, Guillaume Adam gives us his secret: yoga.

How to run faster without getting tired

Good running technique helps to limit the risk of injury, to be more efficient and to be more economical. To run while adopting the right posture Guillaume Adam advises this: “The stride must be relaxed and the runner will try to propel himself forward as much as possible because each vertical oscillation is energy which blocks this momentum”. Also, to avoid respiratory fatigue, you must start by running fairly slowly and “even walking for one or two minutes”, recommends the runner. During this walking phase, you can then understand the rhythm of your breathing because to run fast, you must first listen to your body.

Have a balanced diet

Fast runners generally have a very good power-to-weight ratio. And it is true that the importance of muscles plays a crucial role in running performance. The body fat of high-level runners is necessarily low. “The best marathon runners have body fat around 5-7% and the best female runners between 12-15%. You must have a balanced diet, and not neglect good fats, such as omega 3,” specifies the athlete and author of My Running Bible.

Know your body

When running, the muscles that work the most are the quadriceps, hamstrings, calves, glutes and core muscles. The abdominals also contract in time with the pace of your run. In fact, these muscle groups work together to propel the body forward. To develop this set of muscles, there are no secrets, everything is played out during the famous physical preparation sessions that athletes talk about so much. It’s up to you to target the points that you need to develop in particular.

A “drunk” woman who hurled xenophobic slurs at a group of German tourists on a New York train has been revealed as a high-flying Manhattan recruitment specialist.

Brianna Pinnix, 30, of New York, works as a senior talent acquisition specialist at Capital Rx, specializing in technology recruiting, according to her now-deleted LinkedIn page.

Pinnix was filmed yelling at a group of German tourists on a New Jersey Transit train earlier this week.

During the confrontation, Pinnix becomes increasingly aggressive towards the group of young travelers before shouting “Let’s not let immigrants take over our country… how about you get the out of our country.”

Before joining Capital Rx last September, Pinnix worked for InterQuest Group between 2019 and 2022 and at Green Key Resources between March 2017 and April 2019.

Brianna Pinnix, 30, from New York, works as a senior talent acquisition specialist at Capital Rx, specializing in technology recruiting.

Pinnix was caught yelling at a group of German tourists on a New Jersey Transit train earlier this week.

Pinnix holds a bachelor’s degree in communications and media studies from Marymount Manhattan College.

The recruiter was described as “an absolute pleasure” by one client.

“I raved about her to my friends and former colleagues,” the client wrote on Pinnix’s LinkedIn. “She is incredibly knowledgeable and very personable. »

Pinnix declined an interview request to explain her perspective and provide context on the situation when contacted by DailyMail.com.

The shocking footage showed Pinnox, who appeared drunk, towering over a group of tourists as they chatted among themselves in their seats.

‘Are you German?’ she asks before adding aggressively, “What did you say, tell me what you said.”

Pinnox becomes increasingly aggressive before shouting “Let’s not let immigrants take over our country… how about you get the out of our country.”

The 30-year-old married recruitment specialist works as a senior technical recruiter for pharmaceutical giant Capital Rx.

Pinnix became increasingly aggressive before shouting “Let’s not let immigrants take over our country… how about you off our country”

The “Karen” dominates a group of tourists who chat among themselves in their seats.

The recruiter was described as “an absolute pleasure” by a client on LinkedIn

Before joining Capital Rx last September, Pinnix worked for InterQuest Group between 2019 and 2022 and at Green Key Resources between March 2017 and April 2019.

Pinnix holds a bachelor’s degree in communications and media studies from Marymount Manhattan College.

Pinnix was active on social media, but marked her pages as private or deleted them after the viral video

Pinnix declined an interview request to explain his perspective and provide context on the situation.

The Manhattan recruiter, dressed in jeans and a light green strappy top, who social media users have nicknamed “Karen,” is soothed by her worried husband.

“Brie, don’t do that. You could be arrested,” he pleads, taking her by the arm and trying to convince his partner that the group of men were “having a private conversation” and were not trying to start a conflict.

“I love you, but let me go,” the increasingly upset woman said to her husband while continuing to berate the tourists.

“Stop it right now, go sit down or I’ll never talk to you again” he threatens.

The tourists appeared to take the incident in good spirits, with only one getting up from his seat, looking visibly annoyed before calmly sitting back down moments later.

It is unclear what led to the confrontation or what comments were made to the blonde woman.

Once the woman is back in her place, the boyfriend tells her: “I’m an immigrant too, you know that.

New Jersey Transit told DailyMail.com that the company “strongly condemns any behavior of this type” and that its customers are “encouraged to report incidents of this nature to educate crew members, or they can contact police of NJ TRANSIT.”

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