Hi,
As promised here are workouts 3 and 4!
have you tried workouts 1 & 2 yet? How did you find them? Did you feel that you had exercised just as much in 10 minutes as you would have done in your usual 40 mins / 1 hour run?
Workout 3 - The Brawn Builder.
Warm up for 6 minutes by jogging lightly.
Set the treadmill to the highest gradient and sprint as fast as you can for 10 seconds, then rest for 30 seconds.
Do this 15 times and your legs will have a thorough workout.
A study in the Journal of Exercise Physiology found doing sprints this way boosts your lower body strength by up to 10%!
Workout 4 - The Endurance Booster.
Warm up for 6 minutes by jogging lightly on the treadmill.
Sprint as fast as you can for 30 seconds, then rest for 4 minutes, do some crunches / core exercises to pass the time but make sure you're fully recovered.
Repeat this 6 times.
A study in the American Journal of Physiology found the benefits of short , intense sessions and longer steady-state exercise to be exactly the same in time trials!
I hope you find these postings to be useful, if there any subjects you would like to touch on please ask!
Kind regards,
Steve.
P.S.
If you are serious about running and want to increase your speed, this guy Marty Stern knows his stuff!
He has just published a book called 'Coach Marty Stern's Secret to Running Faster' is a real gem! New 72-page Ebook Details An Exact Speed Training Program Proven To Make Any Athlete Faster And Quicker, In An Easy To Understand Format.
Click Here! to take a look..........
Running & Fitness Workout 1 & 2 For Bad Weather and Dark Nights.
Hi,
The winter months are here and there are going to be times when you want a workout but you don't have a safe route to run in the dark or it's raining and that kinda puts an uninviting thought of training in the wet!
Well there is an alternative for these moments, actually these 4 treadmill workouts are so good that they can be used to build a high lean body mass just on their own.
Workout 1 - The Power Builder.
Warm up for 6 minutes by jogging lightly.
Sprint as fast as you can for 20 seconds then stop completely for 10 seconds (just lift yourself off the belt).
Repeat this 8 times.
Research in Medicine and Science in Sports and Exercise got runners to perform the routine above, as well as run for 60 minutes non-stop. Both workouts increased the subjects' endurance by the same amount but the intervals did it in a quater of the time and improved overall power by 28%. The 4 minute workout beat a one hour run!
Workout 2 - The Fat Burner.
Warm up for 6 minutes by jogging lightly on the treadmill.
Sprint as fast as you can for 15 seconds, then jog for 60 seconds followed by 45 seconds rest.
Repeat this 5 times.
A study in the American Journal of Physiology found runners who sprinted for 15 seconds enjoyed a metabolism boost of up to 40%. This is because your cardiovascular system goes on the full burn to produce as much energy as possible. This means your fat reserves are called upon for fuel. Say goodbye to your belly and hello six pack!
Have fun and enjoy these workouts, let me know how you do!
Kind regards,
Steve.
P.S.
Coach Marty Stern has just published a book called 'Coach Marty Stern's Secret to Running Faster' is a real gem! New 72-page Ebook Details An Exact Speed Training Program Proven To Make Any Athlete Faster And Quicker, In An Easy To Understand Format.
Click Here! to take a look..........
Look out for workouts 3 and 4 in the next post!
The winter months are here and there are going to be times when you want a workout but you don't have a safe route to run in the dark or it's raining and that kinda puts an uninviting thought of training in the wet!
Well there is an alternative for these moments, actually these 4 treadmill workouts are so good that they can be used to build a high lean body mass just on their own.
Workout 1 - The Power Builder.
Warm up for 6 minutes by jogging lightly.
Sprint as fast as you can for 20 seconds then stop completely for 10 seconds (just lift yourself off the belt).
Repeat this 8 times.
Research in Medicine and Science in Sports and Exercise got runners to perform the routine above, as well as run for 60 minutes non-stop. Both workouts increased the subjects' endurance by the same amount but the intervals did it in a quater of the time and improved overall power by 28%. The 4 minute workout beat a one hour run!
Workout 2 - The Fat Burner.
Warm up for 6 minutes by jogging lightly on the treadmill.
Sprint as fast as you can for 15 seconds, then jog for 60 seconds followed by 45 seconds rest.
Repeat this 5 times.
A study in the American Journal of Physiology found runners who sprinted for 15 seconds enjoyed a metabolism boost of up to 40%. This is because your cardiovascular system goes on the full burn to produce as much energy as possible. This means your fat reserves are called upon for fuel. Say goodbye to your belly and hello six pack!
Have fun and enjoy these workouts, let me know how you do!
Kind regards,
Steve.
P.S.
Coach Marty Stern has just published a book called 'Coach Marty Stern's Secret to Running Faster' is a real gem! New 72-page Ebook Details An Exact Speed Training Program Proven To Make Any Athlete Faster And Quicker, In An Easy To Understand Format.
Click Here! to take a look..........
Look out for workouts 3 and 4 in the next post!
Shin Splints - Prevent Shin Splints Effectively With These Tips
Many people who are worried about shin splints prevent them in all the wrong manners. They will read up on some of the causes of shin splints, preventing them by doing what they think will stop the pain from developing.
Only very often, what they are doing isn't correct at all, but rather it just sets them up for further problems down the road.
If you do want to manage this condition and make sure you are able to keep on running pain free, here are the main things you should do.
Shin Splints: Prevent Them Tip#1: Stretch Regularly
The first step you can take if you want to prevent shin splints is to be sure to stretch regularly. When all the ligaments and tendons are tense around the shin bone, this will increase the amount of stress coming down on the body each and every time you run.
Ideally you should be stretching after you finish each run, as well as throughout the day any time you are feeling tense. After you've been sitting for an extended period of time is a good idea as well as often the lack of blood flow creates tension also.
Shin Splints: Prevent Them Tip#2: Use Strength Training Exercises Effectively
The second thing to be aware of is the importance of strength training. Performing shin splint exercises will help build up the ligaments and tendons that run along the leg. When these are strong they are better able to withstand the tension that's created when you run, reducing the chances of injury.
Even if you just performed shin splint exercises three times a week for five minutes you would notice significant improvements in the degree of pain you experience and you'd also decrease your risk for developing pain later on.
Shin Splints: Prevent Them Tip#3: Monitor Running Form
A number of runners will immediately look to their runners for clues as to why they might be experiencing shin pain.
While the running shoe itself can at times be what's causing the issue, more often then not it's not the shoe, but the running form being used.
If you've never consulted with a professional running coach about your technique, now might be the time to do so.
Simple adjustments can take you from battling in pain each workout to being completely pain free.
Technique makes such a huge difference that it's one thing you just do not want to overlook.
If you're suffering from shin splints, it's essential to learn how to treat them properly.
Learn the best ways to put an end to shin splints and prevent them permanently.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
Only very often, what they are doing isn't correct at all, but rather it just sets them up for further problems down the road.
If you do want to manage this condition and make sure you are able to keep on running pain free, here are the main things you should do.
Shin Splints: Prevent Them Tip#1: Stretch Regularly
The first step you can take if you want to prevent shin splints is to be sure to stretch regularly. When all the ligaments and tendons are tense around the shin bone, this will increase the amount of stress coming down on the body each and every time you run.
Ideally you should be stretching after you finish each run, as well as throughout the day any time you are feeling tense. After you've been sitting for an extended period of time is a good idea as well as often the lack of blood flow creates tension also.
Shin Splints: Prevent Them Tip#2: Use Strength Training Exercises Effectively
The second thing to be aware of is the importance of strength training. Performing shin splint exercises will help build up the ligaments and tendons that run along the leg. When these are strong they are better able to withstand the tension that's created when you run, reducing the chances of injury.
Even if you just performed shin splint exercises three times a week for five minutes you would notice significant improvements in the degree of pain you experience and you'd also decrease your risk for developing pain later on.
Shin Splints: Prevent Them Tip#3: Monitor Running Form
A number of runners will immediately look to their runners for clues as to why they might be experiencing shin pain.
While the running shoe itself can at times be what's causing the issue, more often then not it's not the shoe, but the running form being used.
If you've never consulted with a professional running coach about your technique, now might be the time to do so.
Simple adjustments can take you from battling in pain each workout to being completely pain free.
Technique makes such a huge difference that it's one thing you just do not want to overlook.
If you're suffering from shin splints, it's essential to learn how to treat them properly.
Learn the best ways to put an end to shin splints and prevent them permanently.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
Running With Shin Splints - How to Keep Up With Your Training
Running with shin splints can be one of the most frustrating processes you'll do throughout your training because with every single step you take, there is a feeling of pain present - a pain that you just cannot seem to escape from.
If you are currently suffering from shin pain, it's important that you take the right steps to correct the problem and heal the pain or else you could be in for a long battle ahead of you. In most cases it's best to just take two to three weeks off entirely as running with shin splints present makes it much harder to recover, but in a few situations you can keep up with your workouts and still get past this injury.
Here are some things you should know about running with shin splints.
Assess The Degree Of The Injury
The first thing you need to do is assess how serious the injury is. If it's painful to even walk, it's not going to be smart to attempt running with shin splints. Those are the cases where rest is absolutely essential, so don't even try to push it.
Doing so will just leave you further injured and it will mean more time off later on in order to recover.
If, on the other hand, you are pain-free most days and can even run at times without any pain, then you're a perfect candidate for treating while training.
You should be able to recover from the pain without too much difficulty.
Ice After Every Single Run
The second important thing you make sure you're doing is icing the leg bone after each run. This is when inflammation will be at its highest, so you must be sure to do this if you plan to keep running with shin splints.
Ideally you will want to ice for about ten to fifteen minutes as soon after as possible, and then again another
hour or two later.
Be Sure To Perform Strength Training Activities
Finally, the third thing you need to do while running with shin splints is also include strength training activities for the muscles and ligaments surrounding the shin bone. This is what will primarily help you strengthen these areas so that pain does not become an issue in the future.
Even if you do get to the point of running pain-free, if you haven't fixed the reason why the problem started in the first place, you're not really recovered.
Shin splints will be back and then you'll be facing the issue all over again. This is the most frustrating situation but one that most runners do face simply because they did not educate themselves on the exercises to perform while recovering.
So be sure you keep these points in mind. You definitely can get over this and keep running with shin splints if you approach it in the right manner.
If you're suffering from shin splints, it's essential to learn how to treat them properly.
Learn the best ways to put an end to this injury with the following shin splints exercises.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
If you are currently suffering from shin pain, it's important that you take the right steps to correct the problem and heal the pain or else you could be in for a long battle ahead of you. In most cases it's best to just take two to three weeks off entirely as running with shin splints present makes it much harder to recover, but in a few situations you can keep up with your workouts and still get past this injury.
Here are some things you should know about running with shin splints.
Assess The Degree Of The Injury
The first thing you need to do is assess how serious the injury is. If it's painful to even walk, it's not going to be smart to attempt running with shin splints. Those are the cases where rest is absolutely essential, so don't even try to push it.
Doing so will just leave you further injured and it will mean more time off later on in order to recover.
If, on the other hand, you are pain-free most days and can even run at times without any pain, then you're a perfect candidate for treating while training.
You should be able to recover from the pain without too much difficulty.
Ice After Every Single Run
The second important thing you make sure you're doing is icing the leg bone after each run. This is when inflammation will be at its highest, so you must be sure to do this if you plan to keep running with shin splints.
Ideally you will want to ice for about ten to fifteen minutes as soon after as possible, and then again another
hour or two later.
Be Sure To Perform Strength Training Activities
Finally, the third thing you need to do while running with shin splints is also include strength training activities for the muscles and ligaments surrounding the shin bone. This is what will primarily help you strengthen these areas so that pain does not become an issue in the future.
Even if you do get to the point of running pain-free, if you haven't fixed the reason why the problem started in the first place, you're not really recovered.
Shin splints will be back and then you'll be facing the issue all over again. This is the most frustrating situation but one that most runners do face simply because they did not educate themselves on the exercises to perform while recovering.
So be sure you keep these points in mind. You definitely can get over this and keep running with shin splints if you approach it in the right manner.
If you're suffering from shin splints, it's essential to learn how to treat them properly.
Learn the best ways to put an end to this injury with the following shin splints exercises.
Article Source: http://EzineArticles.com/?expert=Shannon_Clark
Weight Training For Long Distance Runners
Cardiovascular has been shown to be a great tool to make you loose weight. It increases your constitution to a significant degree. This then in turn causes your body to go on a fat burning spree. Cardio is also good for the health of your heart. After bumping from one diet to the following and using all the appetite suppressants and slimming tablets you can think of, I ultimately accepted the proven fact that I wanted to get off my fat ass. It is one thing to sit on the couch with a glass of water and diet pills waiting for the weight to mysteriously disappear and it's a completely different thing to hit the tread mill or the road. I once read an article of a woman who had walked all her weight issues away and so I decided to give cardiovascular a try.
I didn't start straight with waking up in the morning and running for 15 miles! On the contrary, I started off slow by first taking a walk around the neighborhood for some weeks. I gradually increased the time and speed of the walks I took. With time, it stared being a jog and now I am able to actually do sprints. The most important thing is for you to start off where your body is cosy. The stretches should particularly focus on the back, shoulders, quads and calves. There are shoes that are specifically designed for running and making an investment in a pair is a terribly deserving cause. The 1st lap should be done softly. This will ensure that your joints are well lubricated and also will heat up your muscles. Walk a bit quicker on your 2nd lap and then break into a slow jog. I support the use of HIT coaching once in a while. Simply break out into a full sprint for about five mins then slow down into a jog. It'll also determine whether or not you will make it to the last lap. Cardiovascular should fundamentally run for a minimum of twenty mins. Get an iPod and run all of your fat away. Getting somebody to run with you is miles better than doing it on your own.
If you want to know more about Weight Training For Runners then visit BodybuildingToday.com, you'll find great info by Fitness & Bodybuilding pros around the world!
Article Source: http://EzineArticles.com/?expert=Tyson_E_Newman
I didn't start straight with waking up in the morning and running for 15 miles! On the contrary, I started off slow by first taking a walk around the neighborhood for some weeks. I gradually increased the time and speed of the walks I took. With time, it stared being a jog and now I am able to actually do sprints. The most important thing is for you to start off where your body is cosy. The stretches should particularly focus on the back, shoulders, quads and calves. There are shoes that are specifically designed for running and making an investment in a pair is a terribly deserving cause. The 1st lap should be done softly. This will ensure that your joints are well lubricated and also will heat up your muscles. Walk a bit quicker on your 2nd lap and then break into a slow jog. I support the use of HIT coaching once in a while. Simply break out into a full sprint for about five mins then slow down into a jog. It'll also determine whether or not you will make it to the last lap. Cardiovascular should fundamentally run for a minimum of twenty mins. Get an iPod and run all of your fat away. Getting somebody to run with you is miles better than doing it on your own.
If you want to know more about Weight Training For Runners then visit BodybuildingToday.com, you'll find great info by Fitness & Bodybuilding pros around the world!
Article Source: http://EzineArticles.com/?expert=Tyson_E_Newman
How to Run a 6 Minute Mile
When I was younger and in high school, I can remember running my first seven minute mile. I felt like I was in great shape back then and while it was hard, I knew there was room for improvement. I was determined to get there though.
Later that year, I ended up injuring my knee and I was never the same runner after that. I gave up on the sport pretty much thereafter, even though I was fully recovered within a year or so.
It wasn't until more recently that I started running again, challenging myself to beat my previous best times. While the 7 minute mile was a definite achievement for me, I was determined to set a new personal best by hitting a 6 minute mile instead.
After weeks of trying for 6 minutes flat out, I was unable to do it. I was fine with seven minutes, and even with six and a half, but I would always get stopped short on the third or fourth lap in my run, simply out of energy.
Here are a few tips I'm going to give you that eventually helped me to get to where I was.
First of all, not only do you want to master the art of the 1:30 lap (you'll need to run four of these to do the six minute mile), but you'll get there a lot more easily be mastering the art of the 1:15 lap. I know that it sounds really difficult, but if you're successfully able to run two laps at this pace, then running the full mile in six minutes will be a cake walk in comparison.
Believe me, it's not much fun running two laps at such a fast pace. If you're serious about breaking that six minute mark though, you'll want to do this in order to get there.
Next goal on my list is 5:30 and I'm sure I'll be achieving it.
Alex Wilhelm writes about a wide variety of interests, including Pampers Cruisers diapers, which he writes about at http://pamperscruisersdiapers.com.
Article Source: http://EzineArticles.com/?expert=Alex_Wilhelm
Later that year, I ended up injuring my knee and I was never the same runner after that. I gave up on the sport pretty much thereafter, even though I was fully recovered within a year or so.
It wasn't until more recently that I started running again, challenging myself to beat my previous best times. While the 7 minute mile was a definite achievement for me, I was determined to set a new personal best by hitting a 6 minute mile instead.
After weeks of trying for 6 minutes flat out, I was unable to do it. I was fine with seven minutes, and even with six and a half, but I would always get stopped short on the third or fourth lap in my run, simply out of energy.
Here are a few tips I'm going to give you that eventually helped me to get to where I was.
First of all, not only do you want to master the art of the 1:30 lap (you'll need to run four of these to do the six minute mile), but you'll get there a lot more easily be mastering the art of the 1:15 lap. I know that it sounds really difficult, but if you're successfully able to run two laps at this pace, then running the full mile in six minutes will be a cake walk in comparison.
Believe me, it's not much fun running two laps at such a fast pace. If you're serious about breaking that six minute mark though, you'll want to do this in order to get there.
Next goal on my list is 5:30 and I'm sure I'll be achieving it.
Alex Wilhelm writes about a wide variety of interests, including Pampers Cruisers diapers, which he writes about at http://pamperscruisersdiapers.com.
Article Source: http://EzineArticles.com/?expert=Alex_Wilhelm
Shed Stomach Fat Quickly - One of the Best Foods to Eat to Burn Away Stomach Fat LIGHTNING Fast
Have you been searching for the best foods to shed stomach fat quickly? Well, read on to learn more about one of my personal favorites and one of the best foods you can have in your diet that will not only burn away stomach fat LIGHTNING fast, but is also tasty, convenient, and very inexpensive!
The best food to help burn away fat fast that I highly recommend for you to add into your daily diet is none other than good ol' tuna! I highly recommend regular tuna in spring water for the best health benefits.
What tuna can provide to you in regards to optimum health is enough to fill an entire set of encyclopedias! Here are just a few of the key benefits of tuna:
Calories: 140
Fat calories: 40
Source of Omega fatty acids and other healthy fats such as monounsaturated
NO carbs!
VERY cheap: Only $0.80 - $1.25 per can!
Last but definitely not least....up to 35 grams of protein per can!
This super food is perfect to have your diet if you are trying to burn fat and build lean muscle. Why? The healthy fat in tuna will help in metabolizing body fat, and the protein in tuna will help in developing and repairing lean muscle tissue!
Another thing that makes tuna such a great food to add into a diet is the convenience and versatility of this super food. As far as convenience is concerned, simply carry a can with you to work, open, eat, and be happy and fit! As far as versatility is concerned, you can do a bazillion different things with tuna ranging from salads, sandwiches, spreads, and so much more!
So, if you have been looking for an excellent food to add into your diet to help shed stomach fat as quickly as possible, then I highly recommend for you to add tuna into your meal plan!
CLICK HERE to learn more about a powerful online diet that will have you "SHED STOMACH FAT" and drop 9 lbs. of fat in 11days by SKYROCKETING your metabolism to the maximum peak...without starving or depriving!
Article Source: http://EzineArticles.com/?expert=Avy_Barnes
The best food to help burn away fat fast that I highly recommend for you to add into your daily diet is none other than good ol' tuna! I highly recommend regular tuna in spring water for the best health benefits.
What tuna can provide to you in regards to optimum health is enough to fill an entire set of encyclopedias! Here are just a few of the key benefits of tuna:
Calories: 140
Fat calories: 40
Source of Omega fatty acids and other healthy fats such as monounsaturated
NO carbs!
VERY cheap: Only $0.80 - $1.25 per can!
Last but definitely not least....up to 35 grams of protein per can!
This super food is perfect to have your diet if you are trying to burn fat and build lean muscle. Why? The healthy fat in tuna will help in metabolizing body fat, and the protein in tuna will help in developing and repairing lean muscle tissue!
Another thing that makes tuna such a great food to add into a diet is the convenience and versatility of this super food. As far as convenience is concerned, simply carry a can with you to work, open, eat, and be happy and fit! As far as versatility is concerned, you can do a bazillion different things with tuna ranging from salads, sandwiches, spreads, and so much more!
So, if you have been looking for an excellent food to add into your diet to help shed stomach fat as quickly as possible, then I highly recommend for you to add tuna into your meal plan!
CLICK HERE to learn more about a powerful online diet that will have you "SHED STOMACH FAT" and drop 9 lbs. of fat in 11days by SKYROCKETING your metabolism to the maximum peak...without starving or depriving!
Article Source: http://EzineArticles.com/?expert=Avy_Barnes
Fat to Fit in 12 Weeks
Looking good and feeling good takes hard work and commitment. In 12 weeks your hard work can pay off by taking you from fat to fit. By adding these 3 things to your workout program you can be sure to have a lean body in as little as 90 days.
The first thing that you need to add to your workout is super sets. If possible, make your whole workout a super set workout. Super set exercises are great for building muscle in a short period of time. Not only is this type of workout great for men but it is also good for women. Depending on your fitness goals you need to look for a workout that fits your needs. Super sets can be used to develop an athletic body or a body builders body, it all depends on what you want.
For a good super set workout you need to pair up lower body exercises with upper body exercises. For example, you would do dumbbell squats followed by dumbbell incline presses. The trick here is to focus on large muscle groups such as legs and chest. This allows for maximum fat burning during and after your workout.
Interval training is another exercise that needs to be done if you want a fit body in 12 weeks. Intervals burn a lot more fat than your traditional 30 minute running session. An example of an interval is...
1) Run at a fast pace for 30 seconds then
2) Jog slowly for 1 minute and a 1/2
3) Repeat from step 1
This equals to one interval, for a complete workout you want to do 6 intervals. Do not try to do more than six, you do not have to, in fact it is recommended that you don't. Remember that you need to ad a warm up and a cool down. An interval session should not last more than 20 minutes.
The most important thing that your body needs is nutrition. How and what you eat will determine how fast you lose weight. If you make smarter food choices your belly fat will literally start shedding within a couple of weeks. Focus on lean meat proteins, whole grains, fruits, and vegetables.
As you can see, exercise and nutrition are important for fast weight loss. For more great love handle exercises and weight training workouts feel free to visit our website.
Article Source: http://EzineArticles.com/?expert=Luis_Eduardo
The first thing that you need to add to your workout is super sets. If possible, make your whole workout a super set workout. Super set exercises are great for building muscle in a short period of time. Not only is this type of workout great for men but it is also good for women. Depending on your fitness goals you need to look for a workout that fits your needs. Super sets can be used to develop an athletic body or a body builders body, it all depends on what you want.
For a good super set workout you need to pair up lower body exercises with upper body exercises. For example, you would do dumbbell squats followed by dumbbell incline presses. The trick here is to focus on large muscle groups such as legs and chest. This allows for maximum fat burning during and after your workout.
Interval training is another exercise that needs to be done if you want a fit body in 12 weeks. Intervals burn a lot more fat than your traditional 30 minute running session. An example of an interval is...
1) Run at a fast pace for 30 seconds then
2) Jog slowly for 1 minute and a 1/2
3) Repeat from step 1
This equals to one interval, for a complete workout you want to do 6 intervals. Do not try to do more than six, you do not have to, in fact it is recommended that you don't. Remember that you need to ad a warm up and a cool down. An interval session should not last more than 20 minutes.
The most important thing that your body needs is nutrition. How and what you eat will determine how fast you lose weight. If you make smarter food choices your belly fat will literally start shedding within a couple of weeks. Focus on lean meat proteins, whole grains, fruits, and vegetables.
As you can see, exercise and nutrition are important for fast weight loss. For more great love handle exercises and weight training workouts feel free to visit our website.
Article Source: http://EzineArticles.com/?expert=Luis_Eduardo
Black and Blue Toenails From Running
It is common for runners to remove their socks after a run to realize that one or more of their toenails had become bruised. This black and blue toenail can look much worse than they are, but there is a simple reason why this condition occurs.
If a runner does not wear shoes that fit them properly then their feet are able to slide in their shoes. This can occur if running shoes are too big because the foot will slide around in the shoe and bang up against the front edge. This can also occur if shoes are too small because the toes begin to jam up against the front of the shoe. This is why it is so important to get shoes that fit properly in order to prevent the toes front hitting the front of the shoe to hard.
If the nails are turning black and blue from the toes hitting up against the front edge while running don't be alarmed. The change in color is from tiny capillaries beneath the toenail breaking and forming micro lesions. If you notice this discoloration the best way to get rid of this is to stop running in the same shoes that caused this condition.
Most of the time the discoloration does not cause much discomfort, however, the nail can become infected if it is not kept clean so make sure you wash around the nail to prevent infection from occurring. Sometimes if there is enough bleeding under the nail pressure can build which will cause discomfort. If the nail starts to become painful, then you will want to go to get evaluated by a podiatrist. The pain is either caused by infection or the build up of pressure from bleeding beneath the nail. Both of these causes can be easily treated by a podiatrist.
Just having a bruised nail does not mean that you will automatically lose the toenail. If there is substantial bleeding beneath the nail and a podiatrist relieves that pressure quickly, then the nail can reattach to the nail bed. Otherwise, the prolonged trauma from the pressure can cause the nail to detach and a new nail to begin forming and growing. If that occurs, the original, damaged nail will simply fall off when the new nail has progressed. As long as the nail comes off with no pain or bleeding, there should be no concern.
Bruised nails are a common sign of running shoes not fitting properly. If this occurs, get new running shoes. Your best bet is to visit a specialty running store, which has staff trained to properly assess your needs to recommend the right shoe for you and to ensure that shoe fits properly. If you have any pain with the injured toenail, be sure to get in to visit your podiatrist.
Dr. Andrew Schneider is a podiatrist in private practice in Houston, TX. He is dedicated to maintaining the health and safety of the feet of athletes and return them to their sport as soon as possible after injury. For more information about foot health in sports, informative videos, and to order Dr. Schneider's FREE book, visit his website and his blog "The Houston Running Chronicles"
Article Source: http://EzineArticles.com/?expert=Dr_Andrew_Schneider
If a runner does not wear shoes that fit them properly then their feet are able to slide in their shoes. This can occur if running shoes are too big because the foot will slide around in the shoe and bang up against the front edge. This can also occur if shoes are too small because the toes begin to jam up against the front of the shoe. This is why it is so important to get shoes that fit properly in order to prevent the toes front hitting the front of the shoe to hard.
If the nails are turning black and blue from the toes hitting up against the front edge while running don't be alarmed. The change in color is from tiny capillaries beneath the toenail breaking and forming micro lesions. If you notice this discoloration the best way to get rid of this is to stop running in the same shoes that caused this condition.
Most of the time the discoloration does not cause much discomfort, however, the nail can become infected if it is not kept clean so make sure you wash around the nail to prevent infection from occurring. Sometimes if there is enough bleeding under the nail pressure can build which will cause discomfort. If the nail starts to become painful, then you will want to go to get evaluated by a podiatrist. The pain is either caused by infection or the build up of pressure from bleeding beneath the nail. Both of these causes can be easily treated by a podiatrist.
Just having a bruised nail does not mean that you will automatically lose the toenail. If there is substantial bleeding beneath the nail and a podiatrist relieves that pressure quickly, then the nail can reattach to the nail bed. Otherwise, the prolonged trauma from the pressure can cause the nail to detach and a new nail to begin forming and growing. If that occurs, the original, damaged nail will simply fall off when the new nail has progressed. As long as the nail comes off with no pain or bleeding, there should be no concern.
Bruised nails are a common sign of running shoes not fitting properly. If this occurs, get new running shoes. Your best bet is to visit a specialty running store, which has staff trained to properly assess your needs to recommend the right shoe for you and to ensure that shoe fits properly. If you have any pain with the injured toenail, be sure to get in to visit your podiatrist.
Dr. Andrew Schneider is a podiatrist in private practice in Houston, TX. He is dedicated to maintaining the health and safety of the feet of athletes and return them to their sport as soon as possible after injury. For more information about foot health in sports, informative videos, and to order Dr. Schneider's FREE book, visit his website and his blog "The Houston Running Chronicles"
Article Source: http://EzineArticles.com/?expert=Dr_Andrew_Schneider
Nike Livestrong Lunar Trainer
Lance Armstrong is an iron man. He is the multiple Tour De France winner and he has also survived cancer. Because of his success and resilience, Nike created a product line for Armstrong. This line is called "Livestrong". This article will focus on the Nike Livestrong Lunar Trainer. We will examine why this shoe is so popular among other things.
One of the popular training footwear around is the Nike Livestrong version of the Lunar Trainer. These shoes were designed with Lance Armstrong in mind as they compliment his training style. These shoes are extremely lightweight as they take advantage of the Lunar technology. These are some of the lightest shoes around and they are perfect for training or running. The shoe comes in different colors, but the most popular is black. The upper is made out of mesh and there are different accents around the shoe. There is also the Nike symbol as well as Livestrong tag on the shoe tongue.
Because these Nike Liverstrong Lunar Trainers are so lightweight, they are perfect for running or training. Technology such as LunarLite will give the feet a nice soft and springy bounce to it, without feeling too mushy. The Flywire gives the shoe exceptional support, while at the same time taking away some of the weight of the shoe.
The Nike Livestrong Lunar Trainer is an amazing shoe. It is perfect for people who are looking for a lightweight training or running shoe. This should be at the top of the list for individuals who want comfort as well as performance.
For more information and great deals on Nike Lunar Trainer, please visit the website for more information.
Article Source: http://EzineArticles.com/?expert=Janene_Dalton
One of the popular training footwear around is the Nike Livestrong version of the Lunar Trainer. These shoes were designed with Lance Armstrong in mind as they compliment his training style. These shoes are extremely lightweight as they take advantage of the Lunar technology. These are some of the lightest shoes around and they are perfect for training or running. The shoe comes in different colors, but the most popular is black. The upper is made out of mesh and there are different accents around the shoe. There is also the Nike symbol as well as Livestrong tag on the shoe tongue.
Because these Nike Liverstrong Lunar Trainers are so lightweight, they are perfect for running or training. Technology such as LunarLite will give the feet a nice soft and springy bounce to it, without feeling too mushy. The Flywire gives the shoe exceptional support, while at the same time taking away some of the weight of the shoe.
The Nike Livestrong Lunar Trainer is an amazing shoe. It is perfect for people who are looking for a lightweight training or running shoe. This should be at the top of the list for individuals who want comfort as well as performance.
For more information and great deals on Nike Lunar Trainer, please visit the website for more information.
Article Source: http://EzineArticles.com/?expert=Janene_Dalton
Hells Bells - Top Strength Workouts For Runners!
If you are tired of hitting a wall in your running program then you need to apply the following strength lifting workout in order to break through that plateau. Kettlebell swings are one of the best strength exercises for runners. By now you may be familiar with the ancient kettlebell and understand that this ancient strength and conditioning device has had a major role in constructing the world's greatest athletes and strongmen. It is also perfect in helping you to construct the perfect running program.
The base lift of the kettlebell is the double arm swing. This lift is performed by you picking the kettlebell up with both arms and swinging it back and forth like a pendulum from between your legs up to chest height. This is performed by you initiating a technique in kettlebell training known as the hip snap. The hip snap is performed by you constantly and fluently flexing and extending at both your hips and knees to build the necessary momentum to swing the bell. If you haven't done this then you are in for a hard hitting surprise of a cardiovascular workout. This single lift is so exerting that I guarantee your heart rate will jump quicker than any run you have participated in. This is why this lift is so valuable for runners. This single lift incorporates hundreds of your muscles at once and is a strength endurance workout that is sure to help you blast through that dreaded wall! Kettlebell swings are surely Hell's Bells!
If you want to blast through plateaus without hesitation then kettlebell swings are for you. Take the time to learn more about how to properly execute this lift my friend. Remember that anyone can train hard, but only champions train smart! Give it a try.
To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here: http://www.betterthansteroidsebook.com/www.betterthansteroidsebook.com/Better_Than_Steroids_Ebook.html.
You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go to http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.
Article Source: http://EzineArticles.com/?expert=Brandon_Richey
The base lift of the kettlebell is the double arm swing. This lift is performed by you picking the kettlebell up with both arms and swinging it back and forth like a pendulum from between your legs up to chest height. This is performed by you initiating a technique in kettlebell training known as the hip snap. The hip snap is performed by you constantly and fluently flexing and extending at both your hips and knees to build the necessary momentum to swing the bell. If you haven't done this then you are in for a hard hitting surprise of a cardiovascular workout. This single lift is so exerting that I guarantee your heart rate will jump quicker than any run you have participated in. This is why this lift is so valuable for runners. This single lift incorporates hundreds of your muscles at once and is a strength endurance workout that is sure to help you blast through that dreaded wall! Kettlebell swings are surely Hell's Bells!
If you want to blast through plateaus without hesitation then kettlebell swings are for you. Take the time to learn more about how to properly execute this lift my friend. Remember that anyone can train hard, but only champions train smart! Give it a try.
To learn more about how to utilize your body, Kettlebells, and to achieve Mind Blowing fitness get your copy of My "Better Than Steroids Ebook" by clicking here: http://www.betterthansteroidsebook.com/www.betterthansteroidsebook.com/Better_Than_Steroids_Ebook.html.
You will become one of my Free Elite Members if you make your "Better Than Steroids" purchase, but to just become one of my Elite Members and receive my free Newsletter just go to http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html.
Article Source: http://EzineArticles.com/?expert=Brandon_Richey
Running Shoes That Promise to Improve Your Running Style
Barefoot Running and Forefoot Strike seem to be the key words for runners in 2009. At this time we are seeing more and more Brands launching and promoting shoes that promise to improve your running style, either by creating a barefoot feeling or by promoting midfoot and forefoot strike.
Why Barefoot?
We know how shock absorption during the walking and running gait works: you land on your heel and roll your foot on the ground up to the forefoot, where your foot lifts off. During this motion your arch collapses (pronates), absorbing the shock caused by your body weight.
An objection that has been raised that since men run on Earth in prehistory, they have been doing so barefoot - with a body engineered just to do that. Barefoot running supporters claim that modern running shoes promote an excessive heel strike, leading to poor running form and even more injuries in the long run.
Unfortunately our running landscape has dramatically changed since prehistory - and we run on concrete and gravel much more than we do on grass or ground. We still need shoes to run safe and comfortable. A few sports companies are coming up with shoes that promise to improve our running form.
We have a look today at three: the Newton Running, the Nike Free and the New Balance 800.
Newton Running
Newton is a relatively new running shoe company founded by a team of runners in Boulder, Colorado. The principle they based their shoes upon is simple: for every action there is an equal and opposite reaction, and it applies to the principle of running - by applying a force to the ground, the ground applies an equal and opposite force on your foot, propelling you up and forward.
Newton Running developed a whole range of shoes that encourages running on your midfoot/forefoot, a technique and position that helps keep you running more efficiently, injury-free and faster. They refer to this style of running as a Land Lever Lift scenario.
Nike Free
Nike started talking about the advantages of Barefoot Running back in 2005, when they first released the Nike Free running shoe. According to Nike, cushioning and support are needed in order to avoid injuries but, at the same time, all the cushioning and support that modern running shoes provide are making our foot's muscles lazy. Therefore the Free is created as a training shoe, with which to run a limited number of miles amid your normal running schedule in order to specially train the muscles that are not activated while running with normal running shoes.
New Balance 800
New Balance developed its 800 model with the principles of ChiRunning in mind. ChiRunning is a method of running instruction developed by Danny Dreyer, an American Ultramarathon runner and Tai Chi practitioner. Its primary focus is to teach runners to move in a more efficient, natural way (sounds familiar?).
Without entering too much into detail, one of the principles of ChiRunning is midfoot strike as opposed to heel strike. The NB MR800 was designed in order to provide the maximum benefit for runners who strike with their midfoot.
Do they work?
Both these shoes divide runners into two groups: the ones who use them and swear by the improvements they achieved, and the skeptical ones. We tend to agree that running is not only about pounding mile after mile week after week (even though this is the essence of running training). Running form is extremely important both in preventing injuries and help us run longer, or faster. Now it is too early to say if the barefoot running movement will prevail over the current "heel cushioned" market. We believe time, and miles, will tell.
You can read more about running shoes and proper running form on Running Shoes Guru, the best place to find running shoes reviews and running tips from industry insiders!
Article Source: http://EzineArticles.com/?expert=Dean_Armstrong
Why Barefoot?
We know how shock absorption during the walking and running gait works: you land on your heel and roll your foot on the ground up to the forefoot, where your foot lifts off. During this motion your arch collapses (pronates), absorbing the shock caused by your body weight.
An objection that has been raised that since men run on Earth in prehistory, they have been doing so barefoot - with a body engineered just to do that. Barefoot running supporters claim that modern running shoes promote an excessive heel strike, leading to poor running form and even more injuries in the long run.
Unfortunately our running landscape has dramatically changed since prehistory - and we run on concrete and gravel much more than we do on grass or ground. We still need shoes to run safe and comfortable. A few sports companies are coming up with shoes that promise to improve our running form.
We have a look today at three: the Newton Running, the Nike Free and the New Balance 800.
Newton Running
Newton is a relatively new running shoe company founded by a team of runners in Boulder, Colorado. The principle they based their shoes upon is simple: for every action there is an equal and opposite reaction, and it applies to the principle of running - by applying a force to the ground, the ground applies an equal and opposite force on your foot, propelling you up and forward.
Newton Running developed a whole range of shoes that encourages running on your midfoot/forefoot, a technique and position that helps keep you running more efficiently, injury-free and faster. They refer to this style of running as a Land Lever Lift scenario.
Nike Free
Nike started talking about the advantages of Barefoot Running back in 2005, when they first released the Nike Free running shoe. According to Nike, cushioning and support are needed in order to avoid injuries but, at the same time, all the cushioning and support that modern running shoes provide are making our foot's muscles lazy. Therefore the Free is created as a training shoe, with which to run a limited number of miles amid your normal running schedule in order to specially train the muscles that are not activated while running with normal running shoes.
New Balance 800
New Balance developed its 800 model with the principles of ChiRunning in mind. ChiRunning is a method of running instruction developed by Danny Dreyer, an American Ultramarathon runner and Tai Chi practitioner. Its primary focus is to teach runners to move in a more efficient, natural way (sounds familiar?).
Without entering too much into detail, one of the principles of ChiRunning is midfoot strike as opposed to heel strike. The NB MR800 was designed in order to provide the maximum benefit for runners who strike with their midfoot.
Do they work?
Both these shoes divide runners into two groups: the ones who use them and swear by the improvements they achieved, and the skeptical ones. We tend to agree that running is not only about pounding mile after mile week after week (even though this is the essence of running training). Running form is extremely important both in preventing injuries and help us run longer, or faster. Now it is too early to say if the barefoot running movement will prevail over the current "heel cushioned" market. We believe time, and miles, will tell.
You can read more about running shoes and proper running form on Running Shoes Guru, the best place to find running shoes reviews and running tips from industry insiders!
Article Source: http://EzineArticles.com/?expert=Dean_Armstrong
Looking For Running Accessories?
There are a lot of running accessories out in the market and it really is hard to pick and find one for you. Especially if you consider the fact that aside from being numerous, there are also various brands and types to choose from. Luckily, the internet is one thing that answers most of these questions for would be runners. There is a lot to choose from: heart rate monitors, fuel belts, watches, shades, jogging strollers (3 wheeled buggy / pram) and many more. Heart rate monitors are great to have if you are planning to monitor how effective your jog is. This is also useful to see if you are not overexerting yourself. This is one of the best running accessories that you should get if you plan to trim down and lose weight. Another good gear to have is a running watch. With this you are able to time yourself on how long you have been running so that you are certain that you are improving yourself and building up stamina.
For the more serious runners, some watches even have speedometers on them so that you can tell how far you have jogged, how fast, and how long the length of your stride is. This is another great accessory to have if you want to monitor your progress. Strollers are also good if you plan take your child along with you. With this you can run and have your child with you at the same time. There are certainly a lot of running accessories to choose from. Modern technology has paved the way for advancement in the field of running and aims to help you in your fight against flab.
The Running Advisor helps you out in choosing those that are really helpful from those that are virtually and literally a waste of money. To discover additional little known tips about Why Do People Wear Running Shoes, check out my FREE guide at http://www.therunningadvisor.com/running_shoes.html.
Article Source: http://EzineArticles.com/?expert=Jeff_M_Ray
For the more serious runners, some watches even have speedometers on them so that you can tell how far you have jogged, how fast, and how long the length of your stride is. This is another great accessory to have if you want to monitor your progress. Strollers are also good if you plan take your child along with you. With this you can run and have your child with you at the same time. There are certainly a lot of running accessories to choose from. Modern technology has paved the way for advancement in the field of running and aims to help you in your fight against flab.
The Running Advisor helps you out in choosing those that are really helpful from those that are virtually and literally a waste of money. To discover additional little known tips about Why Do People Wear Running Shoes, check out my FREE guide at http://www.therunningadvisor.com/running_shoes.html.
Article Source: http://EzineArticles.com/?expert=Jeff_M_Ray
Running for Weight Loss
Running for weight loss can be extremely effective.
It has been my personal experience that faster and longer lasting results can come from running for weight loss than many other cardio options. I tried aerobics, I tried a rowing machine, I tried cycling and when I began to run was when I experienced the quickest and most noticeable weight loss results.
It is essential to note, that other cardio exercises are still effective and important. Indeed regular and consistent aerobic exercises, cycling or swimming etc. can certainly have the desired effective of weight loss if practiced over time.
Running is a very high impact kind of exercise. For this reason, those who experience joint pains should show caution with running for weight loss.
Walking is, of course, extremely effective and good for people who have joint problems. Though it does not work as quickly as running, speed walking can show constant improvement in weight loss and fitness level.
If you are going to try running, build up to a good speed gradually. As with all of your weight loss activities, it is important that you track your progress.
You may, for example, begin by speed walking at around 4 ½ miles per hour. Be sure to consistently increase this speed until you are running. 6 ½ miles an hour is a very effective speed for those who are running for weight loss.
Again, you must use caution. 6 ½ miles an hour is a very challenging speed to keep up with. Running at this speed for 30 minutes, a person weighing around 160 lbs will burn around 370 calories. These estimates will fluctuate with a person's weight, the amount of time running and the speed at which you run.
Penny Walker has made a 5-part diary series of her weight loss experiences available to you for FREE. Visit http://www.skinnymaze.com to receive the weight loss diary 5 Days of Dieting, What Actually Works.
Article Source: http://EzineArticles.com/?expert=Penny_Walker
It has been my personal experience that faster and longer lasting results can come from running for weight loss than many other cardio options. I tried aerobics, I tried a rowing machine, I tried cycling and when I began to run was when I experienced the quickest and most noticeable weight loss results.
It is essential to note, that other cardio exercises are still effective and important. Indeed regular and consistent aerobic exercises, cycling or swimming etc. can certainly have the desired effective of weight loss if practiced over time.
Running is a very high impact kind of exercise. For this reason, those who experience joint pains should show caution with running for weight loss.
Walking is, of course, extremely effective and good for people who have joint problems. Though it does not work as quickly as running, speed walking can show constant improvement in weight loss and fitness level.
If you are going to try running, build up to a good speed gradually. As with all of your weight loss activities, it is important that you track your progress.
You may, for example, begin by speed walking at around 4 ½ miles per hour. Be sure to consistently increase this speed until you are running. 6 ½ miles an hour is a very effective speed for those who are running for weight loss.
Again, you must use caution. 6 ½ miles an hour is a very challenging speed to keep up with. Running at this speed for 30 minutes, a person weighing around 160 lbs will burn around 370 calories. These estimates will fluctuate with a person's weight, the amount of time running and the speed at which you run.
Penny Walker has made a 5-part diary series of her weight loss experiences available to you for FREE. Visit http://www.skinnymaze.com to receive the weight loss diary 5 Days of Dieting, What Actually Works.
Article Source: http://EzineArticles.com/?expert=Penny_Walker
Staying in Shape With the Running Weight Loss Program
The key to losing weight and to stay in shape is by doing the right kind of exercises like the running weight loss program. Even experts recommend a running weight loss program for those who want to lose weight but still need some exercise.
Not for everyone
The running weight loss program is one of the most effective ways for getting rid of those excess pounds. However, this may not be suitable for everyone especially those who have a severe medical condition that is related to their weight gain. It is best for you to consult with your physician first and have your health and weight loss needs evaluated before you can try out the running weight loss program.
Running for health and weight loss
Running is a kind of aerobic exercise that lets your body burn energy. For running to be effective for weight loss, you should do this exercise daily or thrice a week and ensure that you re running around 20 to 25 miles per week. Its success rate reveals gradual weight loss for up to 25 pounds when paired with a healthy diet.
How it works
The running weight loss program helps by improving your strength and endurance. It promotes the conversion of fat into muscle tissue so you may feel that you are getting heavier because of the muscles. Eventually, the excess pounds will melt away if you stick to the program.
Discipline is the key
It takes a lot of discipline for a person to be able to make a running weight loss program to be effective and helpful in shedding off those excess pounds. However, you do not have to exert yourself when it comes to running. If you are a beginner, you can run for short distances around your neighborhood or at the park for 30 minutes.
How to run
Start by doing warm-up or stretching exercises to prepare your muscles and your entire body for the running weight loss program. When you are ready, start walking and then jogging for a few minutes until you feel that you are getting used to it, and then take gradual strides. You do not have to run like an athlete or run as fast as you can. In fact, it is advisable if you run in a long, slow, and steady motion.
Using rhythm
Running on a rhythmic motion can help you get used to the activity and maybe actually enjoy it. Some people take their portable music players with them (i.e. discman, walkman, or mp3 player) while running so they can run with the rhythm of the songs.
Follow the beat
Rhythmic running can help boost your body's fat burning properties to help melt all the unwanted fat. Furthermore, with the right rhythm, you can gain better control of your body so you can condition it to be able to endure the exercise.
More health benefits
As a form of aerobic exercise, the running weight loss program can also aid in strengthening your cardiovascular system and it helps regulate blood flow throughout your body. Running also helps in lowering your blood pressure because it aids in the maintenance of your arteries' elasticity. This is because your arteries contract and expand more when you are running. Running also helps in keeping your lungs healthy, powerful, and strong through deep breaths that force your lungs make use of its full power.
Running and dieting
Pay attention to your meals when you are on a running program for weight loss. Try to maintain a balanced diet as much as you can and ensure that the foods you are consuming are low in fat. Fatty foods should be avoided because most of them cannot be absorbed by your muscles for energy conversion.
More food for the runner
Carbohydrates are one of the most important foods to consume since they are needed by your muscles. Furthermore, make sure that you drink lots of fluids to replenish the ones that are lost through sweating. Fluids are also important for allowing your blood to transfer the glucose to your muscles as well as for flushing out the wastes from your body. As a runner, you also need to sweat and a lack of fluids inhibits your ability to do so.
Ready, set, go!
If you feel that running should be included in your weight loss program, then do not hesitate to try it out. However, make sure that you have yourself evaluated by your doctor first before participating on any running program.
Phillip England is a weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see http://www.theultimateweightlosssecret.com/secret
Article Source: http://EzineArticles.com/?expert=Phillip_England
Not for everyone
The running weight loss program is one of the most effective ways for getting rid of those excess pounds. However, this may not be suitable for everyone especially those who have a severe medical condition that is related to their weight gain. It is best for you to consult with your physician first and have your health and weight loss needs evaluated before you can try out the running weight loss program.
Running for health and weight loss
Running is a kind of aerobic exercise that lets your body burn energy. For running to be effective for weight loss, you should do this exercise daily or thrice a week and ensure that you re running around 20 to 25 miles per week. Its success rate reveals gradual weight loss for up to 25 pounds when paired with a healthy diet.
How it works
The running weight loss program helps by improving your strength and endurance. It promotes the conversion of fat into muscle tissue so you may feel that you are getting heavier because of the muscles. Eventually, the excess pounds will melt away if you stick to the program.
Discipline is the key
It takes a lot of discipline for a person to be able to make a running weight loss program to be effective and helpful in shedding off those excess pounds. However, you do not have to exert yourself when it comes to running. If you are a beginner, you can run for short distances around your neighborhood or at the park for 30 minutes.
How to run
Start by doing warm-up or stretching exercises to prepare your muscles and your entire body for the running weight loss program. When you are ready, start walking and then jogging for a few minutes until you feel that you are getting used to it, and then take gradual strides. You do not have to run like an athlete or run as fast as you can. In fact, it is advisable if you run in a long, slow, and steady motion.
Using rhythm
Running on a rhythmic motion can help you get used to the activity and maybe actually enjoy it. Some people take their portable music players with them (i.e. discman, walkman, or mp3 player) while running so they can run with the rhythm of the songs.
Follow the beat
Rhythmic running can help boost your body's fat burning properties to help melt all the unwanted fat. Furthermore, with the right rhythm, you can gain better control of your body so you can condition it to be able to endure the exercise.
More health benefits
As a form of aerobic exercise, the running weight loss program can also aid in strengthening your cardiovascular system and it helps regulate blood flow throughout your body. Running also helps in lowering your blood pressure because it aids in the maintenance of your arteries' elasticity. This is because your arteries contract and expand more when you are running. Running also helps in keeping your lungs healthy, powerful, and strong through deep breaths that force your lungs make use of its full power.
Running and dieting
Pay attention to your meals when you are on a running program for weight loss. Try to maintain a balanced diet as much as you can and ensure that the foods you are consuming are low in fat. Fatty foods should be avoided because most of them cannot be absorbed by your muscles for energy conversion.
More food for the runner
Carbohydrates are one of the most important foods to consume since they are needed by your muscles. Furthermore, make sure that you drink lots of fluids to replenish the ones that are lost through sweating. Fluids are also important for allowing your blood to transfer the glucose to your muscles as well as for flushing out the wastes from your body. As a runner, you also need to sweat and a lack of fluids inhibits your ability to do so.
Ready, set, go!
If you feel that running should be included in your weight loss program, then do not hesitate to try it out. However, make sure that you have yourself evaluated by your doctor first before participating on any running program.
Phillip England is a weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see http://www.theultimateweightlosssecret.com/secret
Article Source: http://EzineArticles.com/?expert=Phillip_England
How to Select the Best GPS Running Watches
Running is a great sport to consider if you're looking to improve your overall health and improve your stamina.
Most runners that I know are using GPS running watches to further enhance their intense workouts while on the road.
It's important that you check with your doctor before beginning any type of exercise program. A lot of newbie runners don't know where to start when they begin running. Some questions that might come up include "How fast should I run?" and "How many miles is enough per day?".
Whatever your goal might be, begin slowly and increase the pace and distance each week. I often find a buddy to run with me to make the workout more fun and motivate each other at the same time.
Also, I think it's vital that you wear comfortable shoes and clothes specifically designed for running. Otherwise, you might tire yourself or get injured by overusing certain muscles. Once you have your goals set, the time of day and place to run and the right gear in place, now you should consider a GPS running watch.
Most serious runners and joggers have simplified their lives by investing in a sophisticated piece of equipment to help monitor and track their goals, heart rates and how well they're doing from week after week.
There are a variety of these GPS watches available on the market but it's important to look for key features that may or may not be important to you.
The best running watches include GPS capability which allows you, the runner, to monitor how far and at pace you are running along with your global coordinates. The more advanced watch options have heart rate monitor functions built in to help you track and monitor your pulse rate and how many calories you've burned during each jogging session.
I recommend you visit your local sports and athletic gear store to find out more about the type of GPS running watches available and find one that's best fit for your needs.
If you want more expert advice on the best GPS running watches, then be sure to check out the gps running watches guide.
Article Source: http://EzineArticles.com/?expert=Andy_Reza
Most runners that I know are using GPS running watches to further enhance their intense workouts while on the road.
It's important that you check with your doctor before beginning any type of exercise program. A lot of newbie runners don't know where to start when they begin running. Some questions that might come up include "How fast should I run?" and "How many miles is enough per day?".
Whatever your goal might be, begin slowly and increase the pace and distance each week. I often find a buddy to run with me to make the workout more fun and motivate each other at the same time.
Also, I think it's vital that you wear comfortable shoes and clothes specifically designed for running. Otherwise, you might tire yourself or get injured by overusing certain muscles. Once you have your goals set, the time of day and place to run and the right gear in place, now you should consider a GPS running watch.
Most serious runners and joggers have simplified their lives by investing in a sophisticated piece of equipment to help monitor and track their goals, heart rates and how well they're doing from week after week.
There are a variety of these GPS watches available on the market but it's important to look for key features that may or may not be important to you.
The best running watches include GPS capability which allows you, the runner, to monitor how far and at pace you are running along with your global coordinates. The more advanced watch options have heart rate monitor functions built in to help you track and monitor your pulse rate and how many calories you've burned during each jogging session.
I recommend you visit your local sports and athletic gear store to find out more about the type of GPS running watches available and find one that's best fit for your needs.
If you want more expert advice on the best GPS running watches, then be sure to check out the gps running watches guide.
Article Source: http://EzineArticles.com/?expert=Andy_Reza
How Can Running Change Your Life?
There are a lot of ways that we can try to make our self more healthy. We can start it by eating the right foods or following a correct diet. The food that we intake will greatly affect our physical appearance because if we don not have control on what we eat there is a tendency that we will gain too much weight. In order to balance this we need to do some exercise. One of the advisable exercises that we can do is running.
Running is an excellent way to burn the calories that we get by eating too much. With this in mind it will help you to be perfectly fit and achieve the ideal body that you ever wish. Running benefits don not end there because it also improves your cardiovascular health, which prevents an individual from the risk of having a heart attack in many cases. It also great to lower the blood pressure of an individual and helps maintain the elasticity of the arteries.
According to studies, those who love to run have a lower chance of experiencing bone loss because it makes the bone grow stronger. Running also makes the lungs healthier and improves the mental skills, which is great especially to those who are physically aging faster than others. If you are a regular runner you will notice that your mood is always on the up side because through running it releases the stress that you are experiencing.
Running benefits not only your inner body but also your physical appearance. When you are running daily you will experience a change in your whole body sculpture. You can also be an active member of your community because running connects you with other people. Running events bring the community together. For those who find running as a tiring leisure they will most likely experience heart problems and will gain their weight if they abandon this physical activity.
Our body needs to be active in order to stay healthy. We can easier overcome any illness as a result of running or prevent them from happening in the first place. Aside from running, we can also try different type of exercises and we could do daily otherwise.
Being healthy is not a hard thing to achieve - all we need is to control ourselves from eating too much and to do some exercise. We must not get lazy by working out daily because it will surely benefit us. However, if you are experiencing any problem every time you are running or doing some exercise you must consult your doctor as soon as possible.
Chris Puetz is a busy Internet author writing on different topics. You can find running related information at the Treadmill Reviews website. Strength training related information is available as well.
Article Source: http://EzineArticles.com/?expert=Christoph_Puetz
Running is an excellent way to burn the calories that we get by eating too much. With this in mind it will help you to be perfectly fit and achieve the ideal body that you ever wish. Running benefits don not end there because it also improves your cardiovascular health, which prevents an individual from the risk of having a heart attack in many cases. It also great to lower the blood pressure of an individual and helps maintain the elasticity of the arteries.
According to studies, those who love to run have a lower chance of experiencing bone loss because it makes the bone grow stronger. Running also makes the lungs healthier and improves the mental skills, which is great especially to those who are physically aging faster than others. If you are a regular runner you will notice that your mood is always on the up side because through running it releases the stress that you are experiencing.
Running benefits not only your inner body but also your physical appearance. When you are running daily you will experience a change in your whole body sculpture. You can also be an active member of your community because running connects you with other people. Running events bring the community together. For those who find running as a tiring leisure they will most likely experience heart problems and will gain their weight if they abandon this physical activity.
Our body needs to be active in order to stay healthy. We can easier overcome any illness as a result of running or prevent them from happening in the first place. Aside from running, we can also try different type of exercises and we could do daily otherwise.
Being healthy is not a hard thing to achieve - all we need is to control ourselves from eating too much and to do some exercise. We must not get lazy by working out daily because it will surely benefit us. However, if you are experiencing any problem every time you are running or doing some exercise you must consult your doctor as soon as possible.
Chris Puetz is a busy Internet author writing on different topics. You can find running related information at the Treadmill Reviews website. Strength training related information is available as well.
Article Source: http://EzineArticles.com/?expert=Christoph_Puetz
Running For Beginners - Looking to Increase Lung Capacity and Run Faster?
Breathing oxygen is an extremely important component of staying alive, right? Well, the same goes for running. If you're not breathing properly, you're running is going to suffer.
There are tons of theories circulating around the jog-o-sphere about breathing. Should I breathe through my nose? Should my breathing be rhythmic? Do I breathe deeply and deliberately or quickly and nonchalantly?
Put all that out of your head for the moment. The most important thing is that you breathe comfortably. Do what feels right. Your body breathes instinctively - even while you're sleeping, your lungs and corresponding muscles are going through the motions. Running while breathing does not have to be complicated. As long as oxygen is entering your respiratory system, you're doing okay.
How you're running directly affects how you're breathing. When I'm running fast, say a 7-minute mile pace, I'm breathing mostly through my mouth. Your mouth provides a much larger port of entry than your nose, and it's the most effective way of getting oxygen into your system quickly. However, when I'm running super-long distances at a 10 to 12-minute pace, I'll let my nose handle some of the intake.
Which brings me to my next tip: breathing through your nose is a great way to give your lungs a workout and increase capacity. Try this next time you're on a long distance run: breathe in through your nose only and exhale through your mouth.Yes, it's more difficult than mouth-breathing. But if you stick with it over the course of a few weeks you'll notice that your lungs are retaining oxygen more effectively. Once you feel comfortable inhaling through your nose and exhaling through your mouth, try switching to all nose for a few minutes at a time. This requires more effort, but will strengthen your lungs even more. Before long, you'll notice your breathing taking on a meditative quality. It will be automatic and out-of-mind, leaving room to focus on other aspects of your running technique.
Lastly, you might want to try belly breathing. I've found that if I periodically take very deep, voluminous breaths during long distance runs - I'm talking about a big 'ol breath that expands your stomach to Buddha proportions - it engages my body's core and helps circulate energy from toes to fingertips. Try it.
In conclusion, breathing comfortably is paramount. When you're ready, try introducing some lung strengthening exercises into your workout. Start out with some light nose-breathing and work your way up, one breath at a time. In time, your breathing will become natural and intuitive. Good luck and be safe.
Tellman Knudson is an ultra-runner training to run 3,200 miles barefoot across the country to raise money for homeless youth. He is the founder and creator of http://www.startrunning.com, an online community for runners.
Article Source: http://EzineArticles.com/?expert=T._Knudson
There are tons of theories circulating around the jog-o-sphere about breathing. Should I breathe through my nose? Should my breathing be rhythmic? Do I breathe deeply and deliberately or quickly and nonchalantly?
Put all that out of your head for the moment. The most important thing is that you breathe comfortably. Do what feels right. Your body breathes instinctively - even while you're sleeping, your lungs and corresponding muscles are going through the motions. Running while breathing does not have to be complicated. As long as oxygen is entering your respiratory system, you're doing okay.
How you're running directly affects how you're breathing. When I'm running fast, say a 7-minute mile pace, I'm breathing mostly through my mouth. Your mouth provides a much larger port of entry than your nose, and it's the most effective way of getting oxygen into your system quickly. However, when I'm running super-long distances at a 10 to 12-minute pace, I'll let my nose handle some of the intake.
Which brings me to my next tip: breathing through your nose is a great way to give your lungs a workout and increase capacity. Try this next time you're on a long distance run: breathe in through your nose only and exhale through your mouth.Yes, it's more difficult than mouth-breathing. But if you stick with it over the course of a few weeks you'll notice that your lungs are retaining oxygen more effectively. Once you feel comfortable inhaling through your nose and exhaling through your mouth, try switching to all nose for a few minutes at a time. This requires more effort, but will strengthen your lungs even more. Before long, you'll notice your breathing taking on a meditative quality. It will be automatic and out-of-mind, leaving room to focus on other aspects of your running technique.
Lastly, you might want to try belly breathing. I've found that if I periodically take very deep, voluminous breaths during long distance runs - I'm talking about a big 'ol breath that expands your stomach to Buddha proportions - it engages my body's core and helps circulate energy from toes to fingertips. Try it.
In conclusion, breathing comfortably is paramount. When you're ready, try introducing some lung strengthening exercises into your workout. Start out with some light nose-breathing and work your way up, one breath at a time. In time, your breathing will become natural and intuitive. Good luck and be safe.
Tellman Knudson is an ultra-runner training to run 3,200 miles barefoot across the country to raise money for homeless youth. He is the founder and creator of http://www.startrunning.com, an online community for runners.
Article Source: http://EzineArticles.com/?expert=T._Knudson
Running Watches - What to Look For in a Running Watch
So you need to buy a running watch? What sort of features do you need? How much do you want to spend? How long will it last you? Will having one improve your running time?
These are some of the questions that plague runners at least more than once in their running life especially nowadays where manufactures are releasing new functions for running watches every few months.
Well read on as this article will clear some of the questions you may have about running watches and hopefully get you the running watch you deserve! (and knock those extra minutes of your personal best as well).
What type of Running Watch do you need?
Perhaps you never run with a watch but have recently taken running more seriously and want to improve your times. Or maybe you already have a basic running watch but want to upgrade to something better as your current running watch doesn't quite get the job done.
Whether you're a casual runner (1 to 2 walks / runs per week), you should still consider and think about getting a good running watch. A good runner is one of the best investments you will make as a runner. A good running watch will last you for years and you will have those extra functions to play with as you become better at running.
Basic Functions to Look Out For
As a runner, the most important requirement is to track the time of your runs. Almost all running watches feature a basic chronograph stopwatch. If a running watch does not have a chronograph - it basically wasn't designed to be run in. Another important thing to remember when buying a running watch is if you are comfortable wearing it. There is no point wearing something that is a super computer but makes you feel uncomfortable. You should always be looking for a running watch which has the following essential features:
1. A large clear display that is easy to look at while running.
2. A stopwatch chronograph with the ability to record split times.
3. The ability to store laps in its memory.
4. Has an interval timer mode and countdown timer.
5. A heart rate monitor (optional).
You should also consider choosing a running watch with the ability to record lap splits during your running sessions. This can be useful for measuring individual lap times around a running track or part of a long run.
If you are running a lot, then a watch with the ability to record a history of runs for download to PC or Mac is also a blessing as it will take the hard work out of hand recording all of your running data into a journal.
If you are more serious athlete, then you may be familiar with the use of a heart rate monitor as well which will keep track of your heart beats to tell how hard you are pushing yourself. Many running watches these days even have built in GPS watches or footpods to track how far you running ! No more need to do any guesswork.
In the end, I always recommend that you should always look carefully at the features of a watch you are eying off to ensure it is a good match for your needs. There are even watches specially made for women! Try a lot of them on for size and make sure it fits you well - there is nothing worse than a poor fitting running watch.
Alex Lam is an avid runner, marathoner and running journalist. Some of his passions including helping people, the outdoors, fitness and of course running watches.
http://www.watchesforrunning.com
Article Source: http://EzineArticles.com/?expert=Alex_J_Lam
These are some of the questions that plague runners at least more than once in their running life especially nowadays where manufactures are releasing new functions for running watches every few months.
Well read on as this article will clear some of the questions you may have about running watches and hopefully get you the running watch you deserve! (and knock those extra minutes of your personal best as well).
What type of Running Watch do you need?
Perhaps you never run with a watch but have recently taken running more seriously and want to improve your times. Or maybe you already have a basic running watch but want to upgrade to something better as your current running watch doesn't quite get the job done.
Whether you're a casual runner (1 to 2 walks / runs per week), you should still consider and think about getting a good running watch. A good runner is one of the best investments you will make as a runner. A good running watch will last you for years and you will have those extra functions to play with as you become better at running.
Basic Functions to Look Out For
As a runner, the most important requirement is to track the time of your runs. Almost all running watches feature a basic chronograph stopwatch. If a running watch does not have a chronograph - it basically wasn't designed to be run in. Another important thing to remember when buying a running watch is if you are comfortable wearing it. There is no point wearing something that is a super computer but makes you feel uncomfortable. You should always be looking for a running watch which has the following essential features:
1. A large clear display that is easy to look at while running.
2. A stopwatch chronograph with the ability to record split times.
3. The ability to store laps in its memory.
4. Has an interval timer mode and countdown timer.
5. A heart rate monitor (optional).
You should also consider choosing a running watch with the ability to record lap splits during your running sessions. This can be useful for measuring individual lap times around a running track or part of a long run.
If you are running a lot, then a watch with the ability to record a history of runs for download to PC or Mac is also a blessing as it will take the hard work out of hand recording all of your running data into a journal.
If you are more serious athlete, then you may be familiar with the use of a heart rate monitor as well which will keep track of your heart beats to tell how hard you are pushing yourself. Many running watches these days even have built in GPS watches or footpods to track how far you running ! No more need to do any guesswork.
In the end, I always recommend that you should always look carefully at the features of a watch you are eying off to ensure it is a good match for your needs. There are even watches specially made for women! Try a lot of them on for size and make sure it fits you well - there is nothing worse than a poor fitting running watch.
Alex Lam is an avid runner, marathoner and running journalist. Some of his passions including helping people, the outdoors, fitness and of course running watches.
http://www.watchesforrunning.com
Article Source: http://EzineArticles.com/?expert=Alex_J_Lam
MP3 Players For Running
When you go on your daily run, a mp3 player would be a great companion. After all , everyone likes to listen to music, so why not do it while on the run? You can select vigorous music if you are sprinting, relaxing music if you're jogging or just some great beats if you're running. Either way, a mp3 player would be perfect for you, if running is part of your ordinary routine.
In the last couple of years, folks have been lugging about various gizmos for music during their daily runs : tape players, CD players and radios, as an example. All these things proved to be quite awkward to carry around, though, since they were quite cumbersome in size. And, their music was limited since tape and CD lengths were limited back then, also. CDs had tendencies of skipping and radios had sundry receptions, if they even existed when you run. Since that time, mp3 players have changed things seriously for runners, even though several still have their kinks. But if you can locate a suitable mp3 player for running, it might make things way easier for you. Carrying your music around will be more compact, light and full of great personal music selections.
As years have gone by, folk have been taught about flaky computer hard drives, too and the importance of taking care of them. We have been told about the downsides of shaking or dropping them and how hideous sectors could happen, like complete loss of information and damaged boot sectors. Mp3 players were then invented for runners and might be run on these PC hard drives with ultimate shock protection built into them. Sadly , the harm that hard drives suffered from didn't end with this ; it just made folk stop having to cope with music tracks that kept skipping.
PC technicians know that mp3 player hard drives need replacements at a minimum of 2 times for each two years that go by. This occurs because of overuse during the day and is also thanks to a frequent runner's habits. It has been conspicuous that there are differences between mp3 players as some aren't actually made to withstand powerful activity and a large amount of folk fail to realize that the particular problems may be caused by frequent runs. If this happens to be the situation, it would be smart to use solid state mp3 players for longer runs of about 25km to dispose of the issue and avoid needing to purchase a new player or replace the hard drive too often. It might be advised to only use solid state mp3 players when it comes to running because they also happen to have at least two hours play time of music. These units also don't have moving parts, so shock movement can never damage the music's quality or storage.
Do you consider yourself a runner? Learn why you absolutely NEED mp3 players for running , as well as THE the best mp3 player for running NOW!
Article Source: http://EzineArticles.com/?expert=Denny_B_Mays
In the last couple of years, folks have been lugging about various gizmos for music during their daily runs : tape players, CD players and radios, as an example. All these things proved to be quite awkward to carry around, though, since they were quite cumbersome in size. And, their music was limited since tape and CD lengths were limited back then, also. CDs had tendencies of skipping and radios had sundry receptions, if they even existed when you run. Since that time, mp3 players have changed things seriously for runners, even though several still have their kinks. But if you can locate a suitable mp3 player for running, it might make things way easier for you. Carrying your music around will be more compact, light and full of great personal music selections.
As years have gone by, folk have been taught about flaky computer hard drives, too and the importance of taking care of them. We have been told about the downsides of shaking or dropping them and how hideous sectors could happen, like complete loss of information and damaged boot sectors. Mp3 players were then invented for runners and might be run on these PC hard drives with ultimate shock protection built into them. Sadly , the harm that hard drives suffered from didn't end with this ; it just made folk stop having to cope with music tracks that kept skipping.
PC technicians know that mp3 player hard drives need replacements at a minimum of 2 times for each two years that go by. This occurs because of overuse during the day and is also thanks to a frequent runner's habits. It has been conspicuous that there are differences between mp3 players as some aren't actually made to withstand powerful activity and a large amount of folk fail to realize that the particular problems may be caused by frequent runs. If this happens to be the situation, it would be smart to use solid state mp3 players for longer runs of about 25km to dispose of the issue and avoid needing to purchase a new player or replace the hard drive too often. It might be advised to only use solid state mp3 players when it comes to running because they also happen to have at least two hours play time of music. These units also don't have moving parts, so shock movement can never damage the music's quality or storage.
Do you consider yourself a runner? Learn why you absolutely NEED mp3 players for running , as well as THE the best mp3 player for running NOW!
Article Source: http://EzineArticles.com/?expert=Denny_B_Mays
Pregnant Running: Expectant Runners Share Stories and Advice
When I became pregnant I planned to run throughout my pregnancy. I was addicted to running, had a low-risk pregnancy, and knew women were training through all nine months. I was sure I could manage to go out and jog a few miles each day.
But after five months of pregnancy, my legs ached after running a half-mile and I had to introduce walking breaks. Then came the social pressure. By month seven I was tired of being asked, “You’re NOT still running, ARE YOU?” I had trouble getting motivated, since I was too slow to run with my usual crowd. By the last couple months my mileage was practically nonexistent.
What had I done wrong? If other women were maintaining their fitness through pregnancy, what did they know that I didn’t? Had pregnant running come more easily to them? Or had I just given up too soon? To find out, I sent out questionnaires to other running mothers.
Just one woman wrote who had maintained the same mileage throughout her pregnancy. She claimed to enjoy running as much, if not more, when she was pregnant. The only adjustments she made were running more slowly (she doesn’t know how much because she doesn’t wear a watch), running on a track for the last four months (because she felt safer) and planning bathroom breaks every 2 or 3 miles. But she ran 7 -- 10 miles a day and had no complaints.
Other women ran throughout pregnancy, but gradually reduced their mileage to half of their prepregnancy mileage. While enthusiastic about having run during their pregnancies, they didn’t claim it was easy or pain free. Physical difficulties mentioned were pelvic discomfort, the constant urge to urinate and pain in abductor/upper hamstring.
“If you choose to run through a pregnancy,” one woman wrote, “you are going to have some pain. Be willing to accept that and set a limit on the amount of pain you will tolerate. Running until the last moment is only for those of us who find running to be very important.”
“Expect problems,” another advised, “Do as much as you can or want to. Running was less enjoyable, but I run ninety percent for weight control. I was concerned with my weight gain while pregnant, so I still needed my running. I ran the day I went into labor with all three kids! I never let myself give it up!”
The majority of women I heard from did not run through all nine months. These women were certainly no back-of-the-pack joggers either. They had impressive PR’s (sub-40 minute 10K’s, a 3:21 marathon, etc.) Their prepregnancy weekly mileage ranged from 15 to 70 miles a week. Most were surprised by their difficulties.
One woman wrote, “Although running should help ease/avoid this problem, I developed varicose veins. I couldn’t believe it because I’m rather small and gained little weight. I just want active people to know it can still happen to them. Extremely tight-fitting medical stockings were needed to alleviate the pain.”
Other problems mentioned were difficulty recovering from “the simplest workout”, increased nausea during warm weather, extreme soreness inside the pelvic region after a run, pains in the buttocks, stiff legs, sore knees, sore feet, and again “constantly feeling like I had to go to the bathroom!”
Not surprisingly, these women reported that they found running less enjoyable and had trouble getting motivated to run. “It was pure work,” one woman wrote, “and not enjoyable at all. I was motivated only by knowing it would be easier to get back into shape afterwards.”
Women who stopped running generally did so by their seventh or eighth month. Some gradually switched from running, to running and walking, to walking. Others had a particular run where they felt they’d had enough. “I went out for a run,” said one, “about six weeks before I was due and I had such intense pain and pressure that I stopped within five minutes. After that I only went hiking.”
I asked everyone for advice to other pregnant runners.
“It helps to have supportive people around. Seek out other pregnant women who are exercise-oriented.”
“Drink, drink. Stay hydrated and keep plugging along at whatever level or speed feels good.”
“Buy a good jog bra and a pair of running shorts that are two sizes too big and a little longer than usual. Be ready to destroy them later!”
One woman wrote. “If you’re uncomfortable, don’t run. There are many other ways of keeping in shape that are less stressful to the body. Don’t do it because you feel you have to run. You’ll be back to running before you know it.”
She was right. I am.
Anne Emerick has written several articles and books. Unfortunately, only a few of them are published. Discouraged by the difficulty of matching written work to an editor's tastes, she has taken to publishing through ezine's and independent publishing. Anne formed Aboon Books, the online home of Who's Who in Independent Children's Book Publishing and the Children's Book Publishing Grapevine. Most recently she has authored an ebook, Could You, Should You Self-Publish A Picture Book?
Article Source: http://EzineArticles.com/?expert=Anne_Emerick
But after five months of pregnancy, my legs ached after running a half-mile and I had to introduce walking breaks. Then came the social pressure. By month seven I was tired of being asked, “You’re NOT still running, ARE YOU?” I had trouble getting motivated, since I was too slow to run with my usual crowd. By the last couple months my mileage was practically nonexistent.
What had I done wrong? If other women were maintaining their fitness through pregnancy, what did they know that I didn’t? Had pregnant running come more easily to them? Or had I just given up too soon? To find out, I sent out questionnaires to other running mothers.
Just one woman wrote who had maintained the same mileage throughout her pregnancy. She claimed to enjoy running as much, if not more, when she was pregnant. The only adjustments she made were running more slowly (she doesn’t know how much because she doesn’t wear a watch), running on a track for the last four months (because she felt safer) and planning bathroom breaks every 2 or 3 miles. But she ran 7 -- 10 miles a day and had no complaints.
Other women ran throughout pregnancy, but gradually reduced their mileage to half of their prepregnancy mileage. While enthusiastic about having run during their pregnancies, they didn’t claim it was easy or pain free. Physical difficulties mentioned were pelvic discomfort, the constant urge to urinate and pain in abductor/upper hamstring.
“If you choose to run through a pregnancy,” one woman wrote, “you are going to have some pain. Be willing to accept that and set a limit on the amount of pain you will tolerate. Running until the last moment is only for those of us who find running to be very important.”
“Expect problems,” another advised, “Do as much as you can or want to. Running was less enjoyable, but I run ninety percent for weight control. I was concerned with my weight gain while pregnant, so I still needed my running. I ran the day I went into labor with all three kids! I never let myself give it up!”
The majority of women I heard from did not run through all nine months. These women were certainly no back-of-the-pack joggers either. They had impressive PR’s (sub-40 minute 10K’s, a 3:21 marathon, etc.) Their prepregnancy weekly mileage ranged from 15 to 70 miles a week. Most were surprised by their difficulties.
One woman wrote, “Although running should help ease/avoid this problem, I developed varicose veins. I couldn’t believe it because I’m rather small and gained little weight. I just want active people to know it can still happen to them. Extremely tight-fitting medical stockings were needed to alleviate the pain.”
Other problems mentioned were difficulty recovering from “the simplest workout”, increased nausea during warm weather, extreme soreness inside the pelvic region after a run, pains in the buttocks, stiff legs, sore knees, sore feet, and again “constantly feeling like I had to go to the bathroom!”
Not surprisingly, these women reported that they found running less enjoyable and had trouble getting motivated to run. “It was pure work,” one woman wrote, “and not enjoyable at all. I was motivated only by knowing it would be easier to get back into shape afterwards.”
Women who stopped running generally did so by their seventh or eighth month. Some gradually switched from running, to running and walking, to walking. Others had a particular run where they felt they’d had enough. “I went out for a run,” said one, “about six weeks before I was due and I had such intense pain and pressure that I stopped within five minutes. After that I only went hiking.”
I asked everyone for advice to other pregnant runners.
“It helps to have supportive people around. Seek out other pregnant women who are exercise-oriented.”
“Drink, drink. Stay hydrated and keep plugging along at whatever level or speed feels good.”
“Buy a good jog bra and a pair of running shorts that are two sizes too big and a little longer than usual. Be ready to destroy them later!”
One woman wrote. “If you’re uncomfortable, don’t run. There are many other ways of keeping in shape that are less stressful to the body. Don’t do it because you feel you have to run. You’ll be back to running before you know it.”
She was right. I am.
Anne Emerick has written several articles and books. Unfortunately, only a few of them are published. Discouraged by the difficulty of matching written work to an editor's tastes, she has taken to publishing through ezine's and independent publishing. Anne formed Aboon Books, the online home of Who's Who in Independent Children's Book Publishing and the Children's Book Publishing Grapevine. Most recently she has authored an ebook, Could You, Should You Self-Publish A Picture Book?
Article Source: http://EzineArticles.com/?expert=Anne_Emerick
Free Custom Fitness Training Schedule For What Ever Goals You May Have!
What goals do you have? What would you like to achieve? You can email me and I'll create a fitness training schedule for you free of charge!
so don't hang about make your decision to take care of yourself and be a fitter leaner person.
so don't hang about make your decision to take care of yourself and be a fitter leaner person.
Fitness Running For Weight Loss
If you're interested in fitness running for weight loss, I'm going to share with you some important information to get the most out of your running program. In fact, I'm going to show you how you can run less, yet burn off more fat. Heck, I'll even show you an exact workout that I've done that only takes 30 minutes a week.... with less than 1/2 that 30 minutes consisting of running. Yet, fat drips off your body like crazy.
Fitness Running for Weight Loss
1. Do intervals of runs and walks or slow jogs
If you do same-speed jogging, you're leaving a ton of calories on the table. You're not burning up all that you should be. The reason is because you're not effectively creating a big oxygen deficit which helps to oxidize your fat deposits more. A typical interval that works great for burning off fat is to run pretty hard for 10-15 seconds. Then you either jog slowly or walk for the next 45-50 seconds. You continue with that ratio until you've completed anywhere from 10-20 minutes of it.
You only need to do this type of workout 3-4 times a week to get massive weight loss.
2. My 30 minute workout that drips off fat
What I do is I run up and walk down stairs. So if you have stairs in your home, this is perfect. It also works great for the stairs in condo and apartment buildings. Just run up the stairs and walk back down. Keep repeating until you've completed 5 minutes. Do this 6 days a week. Voila... 30 minutes of working out, while less than half of it consisting of running. You should start seeing some incredible results within 10 days of doing this.
This is how to do fitness running for weight loss.
If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and Blah Blah Blah", then...
Click http://www.weightlossguide4women.com to get your FREE EBOOK "How SPINNING Around Like a Child TRIPLES your Weight Loss". A strange, but true, way to LOSE 10 Pounds in 2 Weeks. I'm giving away this ebook today and tomorrow ONLY to anyone who visits my website! So get it before tomorrow night.
If you're truly serious about losing weight, then go to the link below to get your free ebook now. If you don't Lose 10 Pounds... I'd be QUITE surprised! http://www.weightlossguide4women.com
Jennifer Jolan
Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan
Fitness Running for Weight Loss
1. Do intervals of runs and walks or slow jogs
If you do same-speed jogging, you're leaving a ton of calories on the table. You're not burning up all that you should be. The reason is because you're not effectively creating a big oxygen deficit which helps to oxidize your fat deposits more. A typical interval that works great for burning off fat is to run pretty hard for 10-15 seconds. Then you either jog slowly or walk for the next 45-50 seconds. You continue with that ratio until you've completed anywhere from 10-20 minutes of it.
You only need to do this type of workout 3-4 times a week to get massive weight loss.
2. My 30 minute workout that drips off fat
What I do is I run up and walk down stairs. So if you have stairs in your home, this is perfect. It also works great for the stairs in condo and apartment buildings. Just run up the stairs and walk back down. Keep repeating until you've completed 5 minutes. Do this 6 days a week. Voila... 30 minutes of working out, while less than half of it consisting of running. You should start seeing some incredible results within 10 days of doing this.
This is how to do fitness running for weight loss.
If you're SICK and TIRED of getting the same old boring weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog, and Blah Blah Blah", then...
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If you're truly serious about losing weight, then go to the link below to get your free ebook now. If you don't Lose 10 Pounds... I'd be QUITE surprised! http://www.weightlossguide4women.com
Jennifer Jolan
Article Source: http://EzineArticles.com/?expert=Jennifer_Jolan
Best Tips For Starting a Running Program - Part One
With more spring-like temperatures these days, I've been thinking a lot about running. As I've shared, I love running in all four seasons - I'm not a fair weather fan! At this time of year, when people are itching to get outside more and shed their winter insulation, I've mostly been thinking about how to help others start a running program to add to their healthy lifestyle.
Before you cringe, and say "No way, lady. I'm NOT a runner!" let me share something with you...
When I was younger, I was a sprinter. I loved short distance running. The thought of doing much more than a lap around the track didn't appeal to me in the least! In fact, it mostly made me want to toss my cookies. I saw no pleasure in that whatsoever!
The high school cross country coach somehow convinced me to try out for the team, so I did. (I was always such a "pleaser"... that's the only reason I can think of to explain why on earth I felt the need to listen to this man!) I ran several meets, but never really got into it very much. I remember thinking, "Why am I doing this? Why can't I breathe! Can't I just run really, really fast... for a few seconds, and be done with it? Now THAT I can do!"
In university, I roomed with a marathoner who felt it was her duty to change my naïve ways! My runs got a little longer, but mostly because she and I had become great friends, so our runs together were a time to chat! She also helped me learn to breathe while running - a rather important skill!
I continued running over the years - mostly doing it because I felt I was "supposed to" in order to be healthy. It wasn't until I went to a "Total Life Conditioning Boot Camp" that featured, among many other things, a running coach, that I truly began to enjoy long distance running.
I can still clearly recall the first "lesson" in running he gave us. To this day, I remember and apply the tips for easy and effective running.
Some of the best tips I've ever received for starting a running program or becoming a better runner are:
1) Let go of expectations.
Your running doesn't need to look a certain way or be a certain distance or any particular speed or duration. This is between you and the ground you cover. Don't take it so seriously!
If you set about the process of beginning a running program with the mentality that, "Every step I take is better than sitting on the couch," then you'll probably relax about the whole thing a lot more!
I used to psyche myself out with long distance running. If I started thinking about how far I "had to" go, my mental state of disdain would negatively effect my physical performance. I just started running... with no expectations. I just focused on putting one foot in front of the other, again, then again, then again! I learned to be in the moment, and enjoy it.
Whatever your starting point, just add a little more running to it. For example, if you're a walker, then just add a light jog to your walk - a few times if you feel up to it. Jog for 30 seconds... jog for 5 minutes. It doesn't matter how long, just give it a try. Gradually add to the process. You might add more jogging intervals or jog for longer periods of time. You might turn your jogging into more running. Whatever! No pressure! This is supposed to be enjoyable, remember?
If you're already jogging or running, then maybe you don't need any tips at all! Or maybe you can go farther, or faster, or experience less discomfort, or enjoy the process more. No pressure!
2) Run like an animal.
The boot camp running coach had us visualize how an innately powerful and beautiful runner, like the cheetah, moves across the ground. Their feet almost skim the surface of the ground, rather than slam into it as many humans do! Picture how a cheetah's feet make contact with the ground - they don't even have heels, so we can be fairly certain that heel contact doesn't have anything to do with fabulous running!
I learned how to run "lightly"... to land closer to the ball of my foot and to visualize myself just lightly skimming across the ground, stepping more lightly as I went. (Not quite as fast as a cheetah, mind you!)
The visualization he gave us for this "light" running, in addition to the cheetah, was that of certain traditional nomadic tribes in other parts of our world who run together - as a community - as they travel for hours. He talked about how part of this ritual for the tribes has to do with their connection to the planet. They feel like their bare feet are essentially massaging Mother Earth. Gentle, rhythmic, light. Any members of the community who can walk participate in the running - even very young children and the elderly. That gives you a sense for how light and easy we could make our running!
I've never let this image go. It forever changed the way I run, how I feel during runs, and how my body is capable of running long distances with no joint pain.
3) Don't complicate things.
Running (and jogging) is nothing more than a faster mode of transportation than walking! At least that's how this coach got things started!
After explaining the concepts of running lightly and making contact with the ground gently with the forefront of the foot, he had us practice while running in place. Nice and gentle, until we got a feel for it. He wanted us to get to the point where we truly felt good with this. Easy breathing, in slowly through the nose at first, then the mouth, and out slowly through the mouth... letting go of tension, anxiety, AND any pain or discomfort.
That was a HUGE lesson for me - that if you can learn to relax "into" a run, you can actually work through and relieve aches and pains. Incredible! I've proven this physiological phenomenon to myself countless times in the past decade! (Actually, it has everything to do with "Proprioception" that I've discussed in earlier articles - it's like movement nutrition for your brain, causing your brain to release endorphins and the "feel good" hormones, like serotonin.)
Anyhow, from the running easily in place, he said, "Now slightly shift your body weight a TINY bit forward... only enough to cause you to 'fall' forward out of the spot you've been running in. Continue the exact same style of running... only, let this minuscule shift in your center of gravity propel you forward... effortlessly!"
He was right!
I watched many people around me at this boot camp, who had never run a day in their lives, suddenly grin from ear to ear and laugh out loud at how easy and fun this was! (Although, I can't say for sure that they were still laughing when we had to go out and run 10km on the first day at 4 a.m.!! But they DID it!)
The coach's point was, find your comfortable place in your running style and technique, get your breathing nice and easy, and make sure you feel light and gentle with your foot contact (you shouldn't feel knee or hip pain once you get the hang of this), and then just 'lean into' it to make yourself go forward.
No, you shouldn't be bent over at the waist! The "lean forward" angle is only the smallest shift you can make in order to propel you. You don't want to end up looking for pennies here! Keep your head over your shoulders, and your spine, as opposed to sticking out in front of you. This helps with your proper easy respiration as well.
Speaking of respiration, even though you're running or jogging, keep your breathing as steady and rhythmic as you can. Many people will tell you that you should be able to carry on a conversation while running. I understand what they mean - you shouldn't be gasping for air and near hyperventilating! But, you should be working hard enough to be breathing pretty darn heavy. As long as you keep it as steady as possible, you're on the right track. Until I get into the 'groove' of my run, I often have to slip-and-check my breathing to calm it down. The adrenaline rush tends to get us breathing closer to the pace of our feet at times! Slow down your breathing, let your rib cage fully expand when you breathe... and you're on your way!
In the next part of this Starting a Running Program series, I'll discuss how to fit running into your schedule, as well as how to get the most out of your running when it comes to cardiovascular training, weight loss and fat loss.
Are you confused by the overwhelming, often contradictory health information these days? Concerned that your family may not be as healthy as they could be? So you feel stressed out and exhausted... and just too darn tired to make positive, healthy lifestyle changes? I'm here to help! My name is Dr. Colleen Trombley, also known as Dr. Mum Online. I have a knack for simplifying Health and helping busy women restore balance to their lives
I've written a FREE special report called "The Busy Mum's Secret Formula for Becoming Vibrantly Healthy, Happy & Fit While Raising a Naturally Healthy Family... The Stress Free Approach To Overcoming The 4 Major Roadblocks That Sabotage Every Mum's Best Intentions!" The simple strategy and tips revealed in this report could be just what the doctor ordered... Dr. Mum Online, that is!
To request your free report, and to start creating the healthy and happy life you deserve, go to http://www.OptimalHealthReport.com
Article Source: http://EzineArticles.com/?expert=Colleen_Trombley
Before you cringe, and say "No way, lady. I'm NOT a runner!" let me share something with you...
When I was younger, I was a sprinter. I loved short distance running. The thought of doing much more than a lap around the track didn't appeal to me in the least! In fact, it mostly made me want to toss my cookies. I saw no pleasure in that whatsoever!
The high school cross country coach somehow convinced me to try out for the team, so I did. (I was always such a "pleaser"... that's the only reason I can think of to explain why on earth I felt the need to listen to this man!) I ran several meets, but never really got into it very much. I remember thinking, "Why am I doing this? Why can't I breathe! Can't I just run really, really fast... for a few seconds, and be done with it? Now THAT I can do!"
In university, I roomed with a marathoner who felt it was her duty to change my naïve ways! My runs got a little longer, but mostly because she and I had become great friends, so our runs together were a time to chat! She also helped me learn to breathe while running - a rather important skill!
I continued running over the years - mostly doing it because I felt I was "supposed to" in order to be healthy. It wasn't until I went to a "Total Life Conditioning Boot Camp" that featured, among many other things, a running coach, that I truly began to enjoy long distance running.
I can still clearly recall the first "lesson" in running he gave us. To this day, I remember and apply the tips for easy and effective running.
Some of the best tips I've ever received for starting a running program or becoming a better runner are:
1) Let go of expectations.
Your running doesn't need to look a certain way or be a certain distance or any particular speed or duration. This is between you and the ground you cover. Don't take it so seriously!
If you set about the process of beginning a running program with the mentality that, "Every step I take is better than sitting on the couch," then you'll probably relax about the whole thing a lot more!
I used to psyche myself out with long distance running. If I started thinking about how far I "had to" go, my mental state of disdain would negatively effect my physical performance. I just started running... with no expectations. I just focused on putting one foot in front of the other, again, then again, then again! I learned to be in the moment, and enjoy it.
Whatever your starting point, just add a little more running to it. For example, if you're a walker, then just add a light jog to your walk - a few times if you feel up to it. Jog for 30 seconds... jog for 5 minutes. It doesn't matter how long, just give it a try. Gradually add to the process. You might add more jogging intervals or jog for longer periods of time. You might turn your jogging into more running. Whatever! No pressure! This is supposed to be enjoyable, remember?
If you're already jogging or running, then maybe you don't need any tips at all! Or maybe you can go farther, or faster, or experience less discomfort, or enjoy the process more. No pressure!
2) Run like an animal.
The boot camp running coach had us visualize how an innately powerful and beautiful runner, like the cheetah, moves across the ground. Their feet almost skim the surface of the ground, rather than slam into it as many humans do! Picture how a cheetah's feet make contact with the ground - they don't even have heels, so we can be fairly certain that heel contact doesn't have anything to do with fabulous running!
I learned how to run "lightly"... to land closer to the ball of my foot and to visualize myself just lightly skimming across the ground, stepping more lightly as I went. (Not quite as fast as a cheetah, mind you!)
The visualization he gave us for this "light" running, in addition to the cheetah, was that of certain traditional nomadic tribes in other parts of our world who run together - as a community - as they travel for hours. He talked about how part of this ritual for the tribes has to do with their connection to the planet. They feel like their bare feet are essentially massaging Mother Earth. Gentle, rhythmic, light. Any members of the community who can walk participate in the running - even very young children and the elderly. That gives you a sense for how light and easy we could make our running!
I've never let this image go. It forever changed the way I run, how I feel during runs, and how my body is capable of running long distances with no joint pain.
3) Don't complicate things.
Running (and jogging) is nothing more than a faster mode of transportation than walking! At least that's how this coach got things started!
After explaining the concepts of running lightly and making contact with the ground gently with the forefront of the foot, he had us practice while running in place. Nice and gentle, until we got a feel for it. He wanted us to get to the point where we truly felt good with this. Easy breathing, in slowly through the nose at first, then the mouth, and out slowly through the mouth... letting go of tension, anxiety, AND any pain or discomfort.
That was a HUGE lesson for me - that if you can learn to relax "into" a run, you can actually work through and relieve aches and pains. Incredible! I've proven this physiological phenomenon to myself countless times in the past decade! (Actually, it has everything to do with "Proprioception" that I've discussed in earlier articles - it's like movement nutrition for your brain, causing your brain to release endorphins and the "feel good" hormones, like serotonin.)
Anyhow, from the running easily in place, he said, "Now slightly shift your body weight a TINY bit forward... only enough to cause you to 'fall' forward out of the spot you've been running in. Continue the exact same style of running... only, let this minuscule shift in your center of gravity propel you forward... effortlessly!"
He was right!
I watched many people around me at this boot camp, who had never run a day in their lives, suddenly grin from ear to ear and laugh out loud at how easy and fun this was! (Although, I can't say for sure that they were still laughing when we had to go out and run 10km on the first day at 4 a.m.!! But they DID it!)
The coach's point was, find your comfortable place in your running style and technique, get your breathing nice and easy, and make sure you feel light and gentle with your foot contact (you shouldn't feel knee or hip pain once you get the hang of this), and then just 'lean into' it to make yourself go forward.
No, you shouldn't be bent over at the waist! The "lean forward" angle is only the smallest shift you can make in order to propel you. You don't want to end up looking for pennies here! Keep your head over your shoulders, and your spine, as opposed to sticking out in front of you. This helps with your proper easy respiration as well.
Speaking of respiration, even though you're running or jogging, keep your breathing as steady and rhythmic as you can. Many people will tell you that you should be able to carry on a conversation while running. I understand what they mean - you shouldn't be gasping for air and near hyperventilating! But, you should be working hard enough to be breathing pretty darn heavy. As long as you keep it as steady as possible, you're on the right track. Until I get into the 'groove' of my run, I often have to slip-and-check my breathing to calm it down. The adrenaline rush tends to get us breathing closer to the pace of our feet at times! Slow down your breathing, let your rib cage fully expand when you breathe... and you're on your way!
In the next part of this Starting a Running Program series, I'll discuss how to fit running into your schedule, as well as how to get the most out of your running when it comes to cardiovascular training, weight loss and fat loss.
Are you confused by the overwhelming, often contradictory health information these days? Concerned that your family may not be as healthy as they could be? So you feel stressed out and exhausted... and just too darn tired to make positive, healthy lifestyle changes? I'm here to help! My name is Dr. Colleen Trombley, also known as Dr. Mum Online. I have a knack for simplifying Health and helping busy women restore balance to their lives
I've written a FREE special report called "The Busy Mum's Secret Formula for Becoming Vibrantly Healthy, Happy & Fit While Raising a Naturally Healthy Family... The Stress Free Approach To Overcoming The 4 Major Roadblocks That Sabotage Every Mum's Best Intentions!" The simple strategy and tips revealed in this report could be just what the doctor ordered... Dr. Mum Online, that is!
To request your free report, and to start creating the healthy and happy life you deserve, go to http://www.OptimalHealthReport.com
Article Source: http://EzineArticles.com/?expert=Colleen_Trombley
Top 10 Reasons Why You Should Start Running and Keep Running
The Joy of Running
Running is a popular activity that's enjoyed by people of all ages. While everyone has different reasons for running, the health benefits of running are enjoyed by all. Here are the Top Ten:
1. Weight Loss
Running is a great calorie burner and when combined with good eating habits can assist with fat loss and weight control. The key is to burn more calories than you consume.
Running also increases lean muscle which helps to increase metabolic rate.
2. Prevention of Osteoporosis
Weight bearing exercises such as running, help to reduce the loss of bone density, aiding in the prevention of osteoporosis.
3. Prevention of Diabetes
Running is a great cardiovascular workout and as such can help to prevent the onset of diabetes and lessen the symptoms of diabetes if you currently have the condition.
4. Strengthens Cardiovascular System
Your heart is a muscle and can benefit greatly from any exercise that increases your heart rate for an extended period of time Running can help to prevent heart attacks and also benefit your arteries. While running, your heart pumps harder to keep up with the body's increased oxygen demands. This increases the pressure flowing through your arteries and clears of fatty deposits which might eventually block arteries.
5. Stress Reduction / Relief
Reducing stress is another great benefit of running. The intense physical activity aids in promoting better relaxation and also enhances sleep.
6. Improved Lung Capacity
Regular running increases the number of capillaries that supply oxygen to your lungs. As your lungs become more efficient your respiratory system improves over time.
7. Promotes a Sense of Well Being
Running promotes a better quality of life in many ways. When you are leaner and more healthy you just naturally feel better. When you are less stressed and more relaxed you feel better. Running also releases endorphins and can produce what is known as a runner's high.
8. Easily Accessible and Inexpensive
Many sports are super expensive and require specialized equipment. Other activities may also require access to specific locations. This is not so with running. The only requirements of running are good running shoes, comfortable clothes, and safety.
9. Spend Time Outdoors
Running is a sport that encourages you to spend time outside. You can get your daily dose of Vitamin D and have a nice change of scenery at the same time.
10. Camaraderie
Running is a good group activity. It's a great way to meet other runners and share in group workouts.
Join A Running Club
Debby Wier is an internet marketing specialist who also blogs and writes articles on a wide variety of topics. You can visit her site at Spyderweb Site Promotion.
Article Source: http://EzineArticles.com/?expert=Debby_Wier
Running is a popular activity that's enjoyed by people of all ages. While everyone has different reasons for running, the health benefits of running are enjoyed by all. Here are the Top Ten:
1. Weight Loss
Running is a great calorie burner and when combined with good eating habits can assist with fat loss and weight control. The key is to burn more calories than you consume.
Running also increases lean muscle which helps to increase metabolic rate.
2. Prevention of Osteoporosis
Weight bearing exercises such as running, help to reduce the loss of bone density, aiding in the prevention of osteoporosis.
3. Prevention of Diabetes
Running is a great cardiovascular workout and as such can help to prevent the onset of diabetes and lessen the symptoms of diabetes if you currently have the condition.
4. Strengthens Cardiovascular System
Your heart is a muscle and can benefit greatly from any exercise that increases your heart rate for an extended period of time Running can help to prevent heart attacks and also benefit your arteries. While running, your heart pumps harder to keep up with the body's increased oxygen demands. This increases the pressure flowing through your arteries and clears of fatty deposits which might eventually block arteries.
5. Stress Reduction / Relief
Reducing stress is another great benefit of running. The intense physical activity aids in promoting better relaxation and also enhances sleep.
6. Improved Lung Capacity
Regular running increases the number of capillaries that supply oxygen to your lungs. As your lungs become more efficient your respiratory system improves over time.
7. Promotes a Sense of Well Being
Running promotes a better quality of life in many ways. When you are leaner and more healthy you just naturally feel better. When you are less stressed and more relaxed you feel better. Running also releases endorphins and can produce what is known as a runner's high.
8. Easily Accessible and Inexpensive
Many sports are super expensive and require specialized equipment. Other activities may also require access to specific locations. This is not so with running. The only requirements of running are good running shoes, comfortable clothes, and safety.
9. Spend Time Outdoors
Running is a sport that encourages you to spend time outside. You can get your daily dose of Vitamin D and have a nice change of scenery at the same time.
10. Camaraderie
Running is a good group activity. It's a great way to meet other runners and share in group workouts.
Join A Running Club
Debby Wier is an internet marketing specialist who also blogs and writes articles on a wide variety of topics. You can visit her site at Spyderweb Site Promotion.
Article Source: http://EzineArticles.com/?expert=Debby_Wier
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