Emathe Pol

01/04/2025

25/03/2025

"Success isn’t given, it’s earned—through sweat, determination, and relentless effort. Every step, every rep, every drop of sweat brings you closer to greatness. Stay focused, stay hungry!

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04/02/2025

07/10/2024

Cross country is technically one of the most physically enduring sports.Improving your endurance for cross country running takes time and consistency. Here are some effective strategies to help you build your stamina:

1. Gradual Increase in Mileage

Follow a Training Plan: Start with a structured plan that gradually increases your weekly mileage. Aim to increase your total distance by about 10% each week to avoid injury.
Long Runs: Incorporate a long run into your weekly routine. This should be at a comfortable pace and gradually increase in distance.
2. Interval Training

Fartlek Runs: Mix intervals of faster running with slower jogging or walking. For example, sprint for 30 seconds, then jog for 2 minutes, and repeat.
Hill Workouts: Running uphill builds strength and endurance. Find a hill and run up at a hard effort, then jog or walk down to recover.
3. Consistent Training

Run Regularly: Aim for at least 3-4 runs per week. Consistency is key to building endurance.
Cross-Training: Incorporate other forms of cardio (like cycling, swimming, or rowing) to improve your cardiovascular fitness without the impact of running.
4. Strength Training

Core and Leg Strength: Include strength exercises that target your core and lower body (like squats, lunges, and planks). A strong core helps maintain good running form, especially as you get tired.
5. Proper Nutrition and Hydration

Balanced Diet: Consume a diet rich in carbohydrates, proteins, and healthy fats to fuel your runs.
Stay Hydrated: Drink water before, during, and after your runs to stay hydrated, especially on warm days.
6. Rest and Recovery

Listen to Your Body: Allow time for recovery to prevent burnout and injuries. Schedule rest days and consider active recovery activities like walking or yoga.
Sleep: Ensure you’re getting enough sleep each night to support your training.
7. Mental Strategies

Set Goals: Set short-term and long-term running goals to keep you motivated.
Positive Mindset: Focus on maintaining a

04/10/2024

Tips on how to race your Half Marathon

🏃🏻‍♂️Km 0 to 3 “Getting Started”

Avoid starting too fast. Although adrenaline may surge, maintain control. Set a pace slightly slower than race pace, around 5 seconds per Km . Remember, it’s a long race ahead.

🏃Km 3 to 8 “Steady Progress”

At this stage, maintain a steady pace. Take your first water break around 20-30 minutes in, and fuel up between 30-40 minutes. Stick to your goal pace and resist the urge to speed up.

🏃🏻‍♂️Km 8 to 11 “Feeling the Effort”

Physical sensations may intensify here. Stay positive and focused, taking it one mile at a time. Avoid trying to bank time and maintain your pace steadily.

🏃🏻‍♀️HALFWAY

Aim for a negative split by halving your goal time and adding 10 seconds. For example, a 1:03 half marathoner should aim to reach 10km in 31.40

🏃🏻‍♀️Km 13 to 16 “Pushing Through”

Keep fueling every 30-45 minutes and brace yourself for discomfort. Stay mentally engaged and push through, knowing the end is nearing.

🏃🏻‍♂️Km 17 to 20 “Toughest Stretch”

You’ve reached the most challenging part. Stay focused and maintain your effort, resisting the urge to slow down. Keep moving forward, ignoring the watch, and directing all energy towards the finish.

🏃 Km 21 FINISH “Final Push”

Empty the tank in this last stretch. Push to your limits as you approach the finish line, despite the fatigue. Leave nothing behind and finish strong.

26/09/2024

"We don't have one university student who has won a gold medal," Sports CS Kipchumba Murkomen 🇰🇪 laments👇🏾

According to him, learning institutions are not doing enough to produce sporting talents.

His statement 👇🏾

"The problem with Kenya is that we have separated the school from the organization of the sports.

When I was growing up in the village, we would be told that once you get to school, you should quit games.

Schools are the most important institutions for us. It is a pity and extremely embarrassing that globally, universities are contributing to the best Olympians in the world in other countries and developed countries yet in our country we do not have one university representative who has won a gold medal,” he explained.

26/09/2024

Who is on your team?

Endurance sports can be lonely.

Sure there are clubs, group rides, track events but most athletes get their training in and around their busy days and this means they spend a lot of time alone.

The power of community and communication couldn't have been highlighted more by the global pandemic and the boom in virtual training spaces, like Zwift.

↓

I have a private community for runners, cyclists and multisport athletes (link below).

You can expect:

✓ Advice
✓ Motivation
✓ Training tips
✓ Continual support

It's a safe space for like-minded individuals.

There's no ego, we foster positivity and support.

Don't underestimate the power of community on your training and performance.

Who's on your team?

Join our team:
https://www.facebook.com/share/g/KEXH41hR9GJPiGDP/

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♻️ Please repost and send to fellow runners, cyclists and triathletes to support their training.