If you are a long distance runner then you want to make sure that your exercise training program is as complete as possible in order to keep your body in peak running condition. Of course distance running can be improved by actually running long distances on a daily basis, however not everyone has time to run 20 kilometers a day to keep up their pace. So then what else can a runner do to truly go the distance, when they're short on time?
In order to make the most of your running time, and to make running easier, helping you to run longer distances without becoming fatigued, it is vital to improve your running economy. Running economy is about using less oxygen when you run. No, that does not mean that you should hold your breath when you run. It means that you are running at a smaller percentage of your V02max (maximal rate of oxygen utilization).
As you start to improve your economy, and thus use less of your V02max, running at a particular speed will begin to feel easier. Improving your economy just one percent can improve your 10 kilometer run by at least twenty seconds. This can be achieved through effective strength training and you can increase your running economy by four to five percent, shaving up to a minute off of your 10-K.
Consider the following study: six experienced distance runners started a weight training regimen for a ten-week period. At the same time, another six runners, also experienced, shunned the weight training in favour of their regular training routines. The runners who did the weight training improved their upper body strength by 24% and lower body strength by 34%. Their heartbeats were slower during a run after completion of training than they were at the onset of the training, and their running economy improved enough for them to shave about eighty seconds off of a 10-K run on average. The other six runners showed no improvement in strength or running time.
These workouts could work for you too! So what did the runners who included strength training into their workout do? The runners strength trained three days a week, working on parallel squats with free weights, knee flexions, straight-leg heel raises, seated presses with free weights, rear-lat pull downs, hammer curls with free weights and weighted sit-ups with free weights for one workout.
The second workout was composed of lunges with free weights, knee extensions, bent-leg heel raises with free weights, bench presses with free weights, seated rows, front-lat pull downs and abdominal curls. The first and second workouts were alternated through the week so that the women never did the same two in a row. On days when the runners were supposed to run they rested for at least five hours between working out and running. The runners who strength trained also did not bulk up, which is good for runners who don't want to carry around extra weight.
So what does this mean for you? Strength training significantly improved the performance of the athletes cited in this study and it can work for you, too. When your body strength increases, fewer muscle fibers actually have to engage for the act of running, meaning that you are wasting less energy and using less oxygen.
Also, the movements that you do make are more economical, making your oxygen use stay low during the course of your running. This means that you can run longer, faster and harder. Sounds like it is time to use that gym membership for more than just the treadmill.
Principles of Aerobic and Anaerobic Running
To keep from exceeding your optimal running intensity and speeds during your basic running training, you need to understand the basic principles of aerobic and anaerobic running. And be sure to build a base of running before you move to advanced training. Be careful not to overdo it or over-train as this will cause injury and mental fatigue.
Aerobic running means that you are running at lower intensity levels and your heart rate does not exceed 160 beats per minute. Running this way allows you to run for longer periods of time without producing large amounts of lactic acid or hydrogen ions.
Lactic acid is a byproduct of exercise. It is what causes the burning sensations in your muscles when you work hard. We all build lactic acid even if we exercise just a small amount; but as your intensity goes up, your heart rate rises and you produce more lactic acid. At some point, you produce so much lactic acid that your body cannot remove it as fast as you produce it, and this has a negative effect on your exercise.
Hydrogen ions are the waste elements produced during anaerobic running. They attach themselves to your muscles as you exercise. These hydrogen ions cause tightness that you feel in your muscles as you on faster. Sometimes this is called "locking up". Everyone who has ever raced has either felt it or seen it.
There is a fine line that determines the difference between the aerobic and anaerobic running. While this line varies for individuals, it is somewhere between 165 and 175 heart beats per minute. As you run at rates that causes your heart to beat more than 170 times per minute, your breakdown of energy becomes anaerobic.
Regardless of your running pace, any type of running will combine both aerobic and anaerobic breakdown of energy. For example, someone running a marathon will probably run 98 percent aerobic and 2 percent anaerobic. Someone running a 100-meter race may be running 98 percent anaerobic and 2 percent aerobic.
Anaerobic training can help you improve your running times. When doing this type of training, be sure to warm up and cool down properly as anaerobic training requires very large muscular output and produces metabolism waste that needs to be removed at the end of a workout. Anaerobic training will allow you to run at greater efficiency and improve your muscular performance.
Understanding the basics of how this works will give you a better idea of how to plan your workouts.
Aerobic running means that you are running at lower intensity levels and your heart rate does not exceed 160 beats per minute. Running this way allows you to run for longer periods of time without producing large amounts of lactic acid or hydrogen ions.
Lactic acid is a byproduct of exercise. It is what causes the burning sensations in your muscles when you work hard. We all build lactic acid even if we exercise just a small amount; but as your intensity goes up, your heart rate rises and you produce more lactic acid. At some point, you produce so much lactic acid that your body cannot remove it as fast as you produce it, and this has a negative effect on your exercise.
Hydrogen ions are the waste elements produced during anaerobic running. They attach themselves to your muscles as you exercise. These hydrogen ions cause tightness that you feel in your muscles as you on faster. Sometimes this is called "locking up". Everyone who has ever raced has either felt it or seen it.
There is a fine line that determines the difference between the aerobic and anaerobic running. While this line varies for individuals, it is somewhere between 165 and 175 heart beats per minute. As you run at rates that causes your heart to beat more than 170 times per minute, your breakdown of energy becomes anaerobic.
Regardless of your running pace, any type of running will combine both aerobic and anaerobic breakdown of energy. For example, someone running a marathon will probably run 98 percent aerobic and 2 percent anaerobic. Someone running a 100-meter race may be running 98 percent anaerobic and 2 percent aerobic.
Anaerobic training can help you improve your running times. When doing this type of training, be sure to warm up and cool down properly as anaerobic training requires very large muscular output and produces metabolism waste that needs to be removed at the end of a workout. Anaerobic training will allow you to run at greater efficiency and improve your muscular performance.
Understanding the basics of how this works will give you a better idea of how to plan your workouts.
Eating And Training: How To Time It Right Evening
Evening Exercise
After a stressful day at the office, there's nothing like a run to burn off excess tension. The problem is that you sometimes don't feel like heading out of the door if you're hungry or just exhausted. If you do manage to run, sometimes you return home so ravenous that you eat everything in sight as you make your evening meal. Then you might eat dinner as late as 8pm and end up going to bed with a full stomach.
What to do?
It's very simple - just stick to the following two principles:
1. Eat healthily during the day to avoid any intestinal upset that might thwart your training plans. Also eat often and enough that you're adequately fuelled for your session to avoid the 'I'm too hungry' excuse.
2. Eat lightly after exercise to recover well without causing digestion to interfere with your sleep.
Here are some tips for evening exercisers:
•Never skip breakfast. Eat at least 500 calories for your morning meal. For example, quickly throw together a fruit smoothie made with yoghurt, fruit and juice. Or try cereal topped with nuts, skimmed milk and a piece of fruit.
•Make lunch your main meal of the day. Focus on high-quality protein, such as fish, tofu, lean beef, chicken or bread with cooked grain, along with fresh fruit.
•Always eat a mid-afternoon snack. Around three hours before your run, eat a snack of fruit or an energy bar together with half a pint of water.
•Drink more fluids. Grab a drink as soon as you step back through the door after your run. And keep drinking as you prepare your meal. This helps replace sweat loss and may prevent you trying to eat everything in sight.
•Eat moderately at dinner. Some people worry about eating too close to bedtime because they fear the calories will go straight to their fat cells. That's simply not true. Your body will use those calories to stockpile fuel in your muscles. On the other hand if you eat more calories than your body needs - no matter what time of day or night - your body will eventually store the excess as fat.
By Liz Applegate
After a stressful day at the office, there's nothing like a run to burn off excess tension. The problem is that you sometimes don't feel like heading out of the door if you're hungry or just exhausted. If you do manage to run, sometimes you return home so ravenous that you eat everything in sight as you make your evening meal. Then you might eat dinner as late as 8pm and end up going to bed with a full stomach.
What to do?
It's very simple - just stick to the following two principles:
1. Eat healthily during the day to avoid any intestinal upset that might thwart your training plans. Also eat often and enough that you're adequately fuelled for your session to avoid the 'I'm too hungry' excuse.
2. Eat lightly after exercise to recover well without causing digestion to interfere with your sleep.
Here are some tips for evening exercisers:
•Never skip breakfast. Eat at least 500 calories for your morning meal. For example, quickly throw together a fruit smoothie made with yoghurt, fruit and juice. Or try cereal topped with nuts, skimmed milk and a piece of fruit.
•Make lunch your main meal of the day. Focus on high-quality protein, such as fish, tofu, lean beef, chicken or bread with cooked grain, along with fresh fruit.
•Always eat a mid-afternoon snack. Around three hours before your run, eat a snack of fruit or an energy bar together with half a pint of water.
•Drink more fluids. Grab a drink as soon as you step back through the door after your run. And keep drinking as you prepare your meal. This helps replace sweat loss and may prevent you trying to eat everything in sight.
•Eat moderately at dinner. Some people worry about eating too close to bedtime because they fear the calories will go straight to their fat cells. That's simply not true. Your body will use those calories to stockpile fuel in your muscles. On the other hand if you eat more calories than your body needs - no matter what time of day or night - your body will eventually store the excess as fat.
By Liz Applegate
Eating And Training: How To Time It Right - lunchtime
The Lunchtime Crowd
People who run during lunch hours sometimes find that hunger gets the better of them. That's because if you ate breakfast at 6am, you've gone six hours without food. By noon, your fuel from breakfast is long gone and your blood sugar may start to dip. Rather than increasing the size of your breakfast (which may just leave you feeling sluggish), you should bring a light, pre-run snack to work.
Remember the following three points as you run:
1) Timing Eat one to four hours before your run to allow enough time to food to leave your stomach.
2) Quantity Eat 100-400 calories, depending upon your body size and what you had for breakfast.
3) Content Select foods that are rich in carbohydrate, low in fat and moderately high in nutrients. Try these mid-morning snacks:
•A breakfast or energy bar with five grams of fat or less
•One slice of whole-wheat toast topped with fruit spread
•A 75g serving of dried fruit with a can of vegetable juice
•One packet of instant oatmeal made with skimmed milk
Post-run lunch
The obvious problem with lunch-hour exercise is that you don't have time for lunch. But you need fluid and food to recover and fuel your brain for the rest of the working day. Packing your own lunch becomes a must - unless you have a work cafeteria where you can grab food for desktop dining. Packed lunches don't have to take a lot of time. Try these tips:
•Opt for convenience and shop for lunch items that save time, such as yoghurts, raisins, nuts and cereal bars
•Always add fruit. Toss one or two pieces of fruit in your lunch bag for a reliable source of nutrient-packed carbohydrate
•Make the most of leftovers. Choose any food from the previous night's dinner that you've already packed in a sealed container ready for transport, reheating and eating.
By Liz Applegate
People who run during lunch hours sometimes find that hunger gets the better of them. That's because if you ate breakfast at 6am, you've gone six hours without food. By noon, your fuel from breakfast is long gone and your blood sugar may start to dip. Rather than increasing the size of your breakfast (which may just leave you feeling sluggish), you should bring a light, pre-run snack to work.
Remember the following three points as you run:
1) Timing Eat one to four hours before your run to allow enough time to food to leave your stomach.
2) Quantity Eat 100-400 calories, depending upon your body size and what you had for breakfast.
3) Content Select foods that are rich in carbohydrate, low in fat and moderately high in nutrients. Try these mid-morning snacks:
•A breakfast or energy bar with five grams of fat or less
•One slice of whole-wheat toast topped with fruit spread
•A 75g serving of dried fruit with a can of vegetable juice
•One packet of instant oatmeal made with skimmed milk
Post-run lunch
The obvious problem with lunch-hour exercise is that you don't have time for lunch. But you need fluid and food to recover and fuel your brain for the rest of the working day. Packing your own lunch becomes a must - unless you have a work cafeteria where you can grab food for desktop dining. Packed lunches don't have to take a lot of time. Try these tips:
•Opt for convenience and shop for lunch items that save time, such as yoghurts, raisins, nuts and cereal bars
•Always add fruit. Toss one or two pieces of fruit in your lunch bag for a reliable source of nutrient-packed carbohydrate
•Make the most of leftovers. Choose any food from the previous night's dinner that you've already packed in a sealed container ready for transport, reheating and eating.
By Liz Applegate
Eating And Training: How To Time It Right - Breakfast
If you can coordinate your appetite with your training, you'll become a more effective runner
Many runners know exactly what they should eat and when they should eat it. It's the practical application of this theory that messes them up. You are either ravenous when you don't want to be - during training - or not hungry when you should be - immediately after training. The problem is that when you are planning your run around a busy work schedule, your brain, leg muscles and stomach don't always stay in sync.
An early-morning run, for example, can leave you feeling fatigued during your working day. A midday training session may become no more than an afterthought if hunger overrides your motivation. And an after-work jaunt may press your dinnertime perilously close to bedtime.
If you are looking for ways to get back into sync, read on. The following advice will help you coordinate your meals with your training schedule, based on the time of day you run.
Early Birds
To eat or not to eat? That is the eternal question of those who like to run as the sun is coming up.
The answer is, if you can, you should fuel up before your morning run. This performs two functions. First your muscles receive an energy supply to help you power through the run. Secondly, your entire body, especially your brain, receives the fuel and nutrients it needs for optimal functioning. It shouldn't be a surprise that studies support this and that eating before a run boosts endurance compared with fasting for 12 hours. People who eat before exercise rate the exercise as better and as less rigorous compared with those who fast.
That said, not everyone can eat before a morning run. If you're the type of person who sleeps until the minute before you head out of the door, you might not be able to fit in the meal before you run. Eating too close to your run may spoil it by causing cramps and nausea. On the other hand, if you're a true early bird, you may have the time to eat breakfast, read the paper and wash up before you head out of the door. Here are a few refuelling strategies for both types of morning exercisers:
Early risers
Choose high-carbohydrate foods that are low in fat and moderate in protein. Aim for about 400-800 calories, which will fuel your training without making you feel sluggish. Drink about half a pint of water two hours before your run to offset sweat loss.
Try these 400- to 800-calorie pre-run breakfasts:
•Two slices of toast and a piece of fruit
•Cereal with skimmed or semi-skimmed milk and fresh fruit
•A toasted bagel topped with low-fat cheese and tomato slices
Late sleepers
Most runners fall into this category and don't have time to eat and digest a full meal before they head out of the door.If you fall into this camp, experiment to see what you can stomach before you train. Here are a few suggestions:
•Half a pint of a carbohydrate drink
•An energy gel washed down with water
•Half a bagel
If none of these sits well with you just before a run, then fuel up the night before with a large dinner. As long as you don't plan a long or intense run in the morning, a high-carbohydrate evening meal should power you through your pre-breakfast run.
For both types
Whether you are an early or late riser, your body needs calories from carbohydrate, protein and other nutrients after you have finished running. A recovery meal will help fuel your morning at work, preventing post-run fatigue. Eat within an hour of your training and be sure to include both carbohydrate and protein. Here are some options:
•A fruit smoothie made with a tablespoon of protein powder
•Eggs on whole-wheat toast and fruit juice or fresh fruit
•Leftovers from dinner - pasta, soup, chilli or even vegetable pizza
By Liz Applegate
Many runners know exactly what they should eat and when they should eat it. It's the practical application of this theory that messes them up. You are either ravenous when you don't want to be - during training - or not hungry when you should be - immediately after training. The problem is that when you are planning your run around a busy work schedule, your brain, leg muscles and stomach don't always stay in sync.
An early-morning run, for example, can leave you feeling fatigued during your working day. A midday training session may become no more than an afterthought if hunger overrides your motivation. And an after-work jaunt may press your dinnertime perilously close to bedtime.
If you are looking for ways to get back into sync, read on. The following advice will help you coordinate your meals with your training schedule, based on the time of day you run.
Early Birds
To eat or not to eat? That is the eternal question of those who like to run as the sun is coming up.
The answer is, if you can, you should fuel up before your morning run. This performs two functions. First your muscles receive an energy supply to help you power through the run. Secondly, your entire body, especially your brain, receives the fuel and nutrients it needs for optimal functioning. It shouldn't be a surprise that studies support this and that eating before a run boosts endurance compared with fasting for 12 hours. People who eat before exercise rate the exercise as better and as less rigorous compared with those who fast.
That said, not everyone can eat before a morning run. If you're the type of person who sleeps until the minute before you head out of the door, you might not be able to fit in the meal before you run. Eating too close to your run may spoil it by causing cramps and nausea. On the other hand, if you're a true early bird, you may have the time to eat breakfast, read the paper and wash up before you head out of the door. Here are a few refuelling strategies for both types of morning exercisers:
Early risers
Choose high-carbohydrate foods that are low in fat and moderate in protein. Aim for about 400-800 calories, which will fuel your training without making you feel sluggish. Drink about half a pint of water two hours before your run to offset sweat loss.
Try these 400- to 800-calorie pre-run breakfasts:
•Two slices of toast and a piece of fruit
•Cereal with skimmed or semi-skimmed milk and fresh fruit
•A toasted bagel topped with low-fat cheese and tomato slices
Late sleepers
Most runners fall into this category and don't have time to eat and digest a full meal before they head out of the door.If you fall into this camp, experiment to see what you can stomach before you train. Here are a few suggestions:
•Half a pint of a carbohydrate drink
•An energy gel washed down with water
•Half a bagel
If none of these sits well with you just before a run, then fuel up the night before with a large dinner. As long as you don't plan a long or intense run in the morning, a high-carbohydrate evening meal should power you through your pre-breakfast run.
For both types
Whether you are an early or late riser, your body needs calories from carbohydrate, protein and other nutrients after you have finished running. A recovery meal will help fuel your morning at work, preventing post-run fatigue. Eat within an hour of your training and be sure to include both carbohydrate and protein. Here are some options:
•A fruit smoothie made with a tablespoon of protein powder
•Eggs on whole-wheat toast and fruit juice or fresh fruit
•Leftovers from dinner - pasta, soup, chilli or even vegetable pizza
By Liz Applegate
5 Tips to Run Faster
So I'm considered a fast runner. Not a Pro Runner by all means, but I've done Marathon's at sub-3 Hours, and my most recent Full Marathon (which was part of a Full Ironman Distance Triathlon) at 3:03 Hours.
People often ask me "How do you run so fast" and I never really have a very smart answer, because I've always just ran and never thought too much about my form, until recently. So, here's 5 Easy Tips to help you gain pace.
1. Speed-work.
Super important. When I run, whatever distance, I always put 20% of my running time for speed-work purposes. Here's a quick example, if I were to run a short 6-mile. I would spend the first 4-5 minutes just running (a 10 min mile most likely) then run the next 10 minutes at my normal pace 7.5min / mile, then spend 1 minute running as fast as my little legs will take me (and for the record, I do have little legs, I'm only 5"3, and I'm pretty sure I'm not quite that tall either). After that minute, I'll go back to my 7.5 min/ mile (or 8 -9 min/mile if I'm pretty exhausted) and continue that expanding the speed-work from 60 second by 15-second (or 30 second) increments.
2. Running Shoes.
I know you've all seen the Nike Commercials about how x,y,z shoes will make you a faster runner...and yes, most of it IS Marketing. Here's what's really important. Running Shoes has to fit you and fit you right. Running is a very repetitive motion, if there's even the slightest uneasiness with comfort, its going to feel like hell on mile 18 and your mind will be thinking of it every motion and without realizing it, make you a slower runner. In fact, I've known friends that finish a marathon and have their little toes covered with blood from an uncomfortable shoe. Who cares you've finished a Marathon, at the end of the day, those toes are destroyed for months (even years) all for what? Something that could have easily been avoided. So while a good running shoe may not make you a faster runner per say, it certainly won't make you slow down.
3. Run with Music.
Sounds easy but it works. So I've got really strange taste in music, but when I'm getting ready for a run, I have music categories for 6, 10, 12, 18 & 26 Miles. What I mean by this is certain songs make me want to run faster (this is very personal, for me its Eminem) and so when I'm running and know what song I'm at, I know if I'm on track behind track or ahead. I generally am pretty lazy starter, so I start off with some of my favorite upbeat songs, then after 5-8 minutes get tunes where the beat increases. Try it - it works.
4. Run with someone faster than you.
If you don't know anyone faster than you - then join a local running club or triathlon club, you'll meet plenty of fast runners. As you're running behind them, follow their pace and watch their movement / legs...without realizing it your rhythm and pace will match theirs and make your strides longer and pace faster.
5. Set Target Goals.
I start every run by saying if it's a maintenance run, challenge run or I'm feeling lucky run. By maintenance run, it basically means I'm running just for the sake of getting some exercise. Challenge Run is great when you've had a super stressful day and have lots of energy (channel that energy to your run) and increase your overall pace by .5min / mile. Feeling lucky run, is on that rare day where you have had everything fall in the right place and you try and beat your own personal record. Decide and plan your run before and finish it with the goal you had...you'll see in a couple of weeks this will make you a faster runner.
Have fun!
Rebecca Bahr.
People often ask me "How do you run so fast" and I never really have a very smart answer, because I've always just ran and never thought too much about my form, until recently. So, here's 5 Easy Tips to help you gain pace.
1. Speed-work.
Super important. When I run, whatever distance, I always put 20% of my running time for speed-work purposes. Here's a quick example, if I were to run a short 6-mile. I would spend the first 4-5 minutes just running (a 10 min mile most likely) then run the next 10 minutes at my normal pace 7.5min / mile, then spend 1 minute running as fast as my little legs will take me (and for the record, I do have little legs, I'm only 5"3, and I'm pretty sure I'm not quite that tall either). After that minute, I'll go back to my 7.5 min/ mile (or 8 -9 min/mile if I'm pretty exhausted) and continue that expanding the speed-work from 60 second by 15-second (or 30 second) increments.
2. Running Shoes.
I know you've all seen the Nike Commercials about how x,y,z shoes will make you a faster runner...and yes, most of it IS Marketing. Here's what's really important. Running Shoes has to fit you and fit you right. Running is a very repetitive motion, if there's even the slightest uneasiness with comfort, its going to feel like hell on mile 18 and your mind will be thinking of it every motion and without realizing it, make you a slower runner. In fact, I've known friends that finish a marathon and have their little toes covered with blood from an uncomfortable shoe. Who cares you've finished a Marathon, at the end of the day, those toes are destroyed for months (even years) all for what? Something that could have easily been avoided. So while a good running shoe may not make you a faster runner per say, it certainly won't make you slow down.
3. Run with Music.
Sounds easy but it works. So I've got really strange taste in music, but when I'm getting ready for a run, I have music categories for 6, 10, 12, 18 & 26 Miles. What I mean by this is certain songs make me want to run faster (this is very personal, for me its Eminem) and so when I'm running and know what song I'm at, I know if I'm on track behind track or ahead. I generally am pretty lazy starter, so I start off with some of my favorite upbeat songs, then after 5-8 minutes get tunes where the beat increases. Try it - it works.
4. Run with someone faster than you.
If you don't know anyone faster than you - then join a local running club or triathlon club, you'll meet plenty of fast runners. As you're running behind them, follow their pace and watch their movement / legs...without realizing it your rhythm and pace will match theirs and make your strides longer and pace faster.
5. Set Target Goals.
I start every run by saying if it's a maintenance run, challenge run or I'm feeling lucky run. By maintenance run, it basically means I'm running just for the sake of getting some exercise. Challenge Run is great when you've had a super stressful day and have lots of energy (channel that energy to your run) and increase your overall pace by .5min / mile. Feeling lucky run, is on that rare day where you have had everything fall in the right place and you try and beat your own personal record. Decide and plan your run before and finish it with the goal you had...you'll see in a couple of weeks this will make you a faster runner.
Have fun!
Rebecca Bahr.
Abdominal Cramping When Running
Every athlete has experienced abdominal cramping at one time or another while running. Abdominal cramping can be very annoying and painful, causing a runner to have to stop running until the pain goes away. There are a couple of theories on exactly what this pain is and how it can be prevented. The following are the most common causes of abdominal pain and some suggestions on how to alleviate the pain.
Breathing - Probably the most popular theory on abdominal pain right now is due to the athlete's vigorous breathing while running. This pain is called a "side stitch" and is caused while running because the ligaments in the abdomen attaching the diaphragm to the internal organs get stretched. A side stitch is caused when runners take too shallow breaths, preventing the diaphragm from coming completely down and not allowing the ligaments to relax. Concentrating on taking deep, controlled breaths as well as massaging the area that is causing pain will help to alleviate this problem.
Dehydration - Another common theory about why runners get abdominal cramping is due to dehydration. Dehydration is a common occurrence in runners that can be hard to avoid even if you are consciously trying to stay hydrated. There are many factors that go into getting the proper hydration such as the amount of liquid consumed, temperature of the liquid, timing of the liquid being consumed, amount of sweat being produced, amount of food in the stomach, as well as many other factors. Because the absorption of liquids into the body is such a complex process runners may be suffering from dehydration even if they think they are drinking enough fluids. The best way to avoid dehydration in order to prevent cramping is to find out exactly how much water you should be consuming for your age, weight, and height.
Lactic Acid Build-up - The third theory of abdominal cramping that I hear many athletes talk about is lactic acid build-up. Although many people are familiar with this theory, it doesn't relate much to an abdominal cramping. Basically, lactic acid builds up in the muscles when they are not getting enough oxygen when exercising. When the body isn't getting enough oxygen then it must revert to the anaerobic energy pathway to produce energy which has a by-product of lactic acid. This process is more likely to cause larger muscle groups to become sore and not as much the abdominal cramping that is experienced while running. In either case this process can all together be avoided by better oxygen intact and training.
Abdominal cramping while running is an annoyance that most runners have to deal with at one point or another. Although there are different theories as to what exactly causes this pain there are common ways to help alleviate the pain. Deep breathing, hydration, and pressure over the cramp seem to be the best ways to alleviate abdominal cramping.
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
Breathing - Probably the most popular theory on abdominal pain right now is due to the athlete's vigorous breathing while running. This pain is called a "side stitch" and is caused while running because the ligaments in the abdomen attaching the diaphragm to the internal organs get stretched. A side stitch is caused when runners take too shallow breaths, preventing the diaphragm from coming completely down and not allowing the ligaments to relax. Concentrating on taking deep, controlled breaths as well as massaging the area that is causing pain will help to alleviate this problem.
Dehydration - Another common theory about why runners get abdominal cramping is due to dehydration. Dehydration is a common occurrence in runners that can be hard to avoid even if you are consciously trying to stay hydrated. There are many factors that go into getting the proper hydration such as the amount of liquid consumed, temperature of the liquid, timing of the liquid being consumed, amount of sweat being produced, amount of food in the stomach, as well as many other factors. Because the absorption of liquids into the body is such a complex process runners may be suffering from dehydration even if they think they are drinking enough fluids. The best way to avoid dehydration in order to prevent cramping is to find out exactly how much water you should be consuming for your age, weight, and height.
Lactic Acid Build-up - The third theory of abdominal cramping that I hear many athletes talk about is lactic acid build-up. Although many people are familiar with this theory, it doesn't relate much to an abdominal cramping. Basically, lactic acid builds up in the muscles when they are not getting enough oxygen when exercising. When the body isn't getting enough oxygen then it must revert to the anaerobic energy pathway to produce energy which has a by-product of lactic acid. This process is more likely to cause larger muscle groups to become sore and not as much the abdominal cramping that is experienced while running. In either case this process can all together be avoided by better oxygen intact and training.
Abdominal cramping while running is an annoyance that most runners have to deal with at one point or another. Although there are different theories as to what exactly causes this pain there are common ways to help alleviate the pain. Deep breathing, hydration, and pressure over the cramp seem to be the best ways to alleviate abdominal cramping.
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
How To Burn Fat!
Why Haven't More Women & Men Who Struggle With Their Weight Been told THESE FACTS?
Diets That Work? Forget It!...
You WON'T lose weight fast and keep it off by just eating low carb diets, low fat diets, or low calorie diets. The truth is, fast weight loss that lasts comes down to a diet that works, but that is right for you. You're going to discover an easy way to trick your body into burning more calories by eating more with these delicious and healthy fat burning foods that satisfy your cravings...
Cardio Doesn't Work...
Those long and frequent cardio or aerobic workouts from quick weight loss programs are the WORST WAY to burn fat. You're going to see how to almost triple your fat loss and fitness results by exercising in the complete OPPOSITE manner with these tips for just 45 minutes a WEEK...with no cardio at all!
You Can't Lose Belly Fat With Crunches & Sit-ups...
1000's of crunches, sit ups, or those crappy infomercial abs gizmos WILL NOT allow you to lose belly fat or give you a flatter stomach and certainly not six pack abs. You're going to learn how to lose stomach fat 5 times faster with these full body exercises that don't actually target your abs at all...
Late Night Eating Is A Myth...
Going to bed hungry is actually one of the WORST THINGS YOU CAN DO. You're going to discover you can boost the super powerful fat loss hormones in your body by eating the right type of tasty little dish an hour or so before you go to sleep...
The 'Fat Burning Zone' Is A BIG Mistake...
The "fat burning zone" you see on most cardio machines is actually the LAST THING you want to follow to burn the most body fat. You're going to burn fat and calories for up to 3 days like we do with this VERY DIFFERENT rapid and simple workout...
'Toning' Your Muscles Doesn't Work...
Trying to "tone" your body by using light weights or high repetitions is a BIG WASTE OF TIME. You will experience ZERO results this way. But now you're going to lose 10 pounds, lose 20 pounds, lose 30 pounds or more...all while sculpting a leaner and sexier body that will burn your stored body fat for energy for years to come with this 1 overlooked technique...
Claim your FREE fat loss e-book & find out how much fat you can really lose STARTING TODAY Click Here!
Diets That Work? Forget It!...
You WON'T lose weight fast and keep it off by just eating low carb diets, low fat diets, or low calorie diets. The truth is, fast weight loss that lasts comes down to a diet that works, but that is right for you. You're going to discover an easy way to trick your body into burning more calories by eating more with these delicious and healthy fat burning foods that satisfy your cravings...
Cardio Doesn't Work...
Those long and frequent cardio or aerobic workouts from quick weight loss programs are the WORST WAY to burn fat. You're going to see how to almost triple your fat loss and fitness results by exercising in the complete OPPOSITE manner with these tips for just 45 minutes a WEEK...with no cardio at all!
You Can't Lose Belly Fat With Crunches & Sit-ups...
1000's of crunches, sit ups, or those crappy infomercial abs gizmos WILL NOT allow you to lose belly fat or give you a flatter stomach and certainly not six pack abs. You're going to learn how to lose stomach fat 5 times faster with these full body exercises that don't actually target your abs at all...
Late Night Eating Is A Myth...
Going to bed hungry is actually one of the WORST THINGS YOU CAN DO. You're going to discover you can boost the super powerful fat loss hormones in your body by eating the right type of tasty little dish an hour or so before you go to sleep...
The 'Fat Burning Zone' Is A BIG Mistake...
The "fat burning zone" you see on most cardio machines is actually the LAST THING you want to follow to burn the most body fat. You're going to burn fat and calories for up to 3 days like we do with this VERY DIFFERENT rapid and simple workout...
'Toning' Your Muscles Doesn't Work...
Trying to "tone" your body by using light weights or high repetitions is a BIG WASTE OF TIME. You will experience ZERO results this way. But now you're going to lose 10 pounds, lose 20 pounds, lose 30 pounds or more...all while sculpting a leaner and sexier body that will burn your stored body fat for energy for years to come with this 1 overlooked technique...
Claim your FREE fat loss e-book & find out how much fat you can really lose STARTING TODAY Click Here!
Ultimately The Best Abdominal Exercises Ever!
The Best Abdominal Exercises
You've Never Heard Of !
You've Never Heard Of !
By Nick Nilsson.
One thing about Nick Nilsson's books is that you know they come with a guarantee card! No matter how advanced a trainee or how much of a 'know it all' you consider yourself, I'll bet a white elephant when backing my opinion that Nick knows something more - which fortunately he is willing to share.
In the case of "The Best Ab Exercises," it is not only a lot more, it is downright shocking. Till about a month ago, Nick had been very quiet for a while; I received no mails from him from over two months and I deduced from this lack of correspondence that he had altogether disappeared from the face of the earth. Then suddenly one day I get a mail from him and he say's 'I've got an ab book done, I'd like to know what you think.'
If you've read Nick's first book "The Best Exercises You've Never Heard Of" then you've probably realized that Nick holds some expertise in ab training. "The Best Exercises" hold some fantastic ab exercises, and I sort of expected his new ab book to be pretty good.
The book is not good. It's fantastic! There are fifty five exercises in there [editors note: the latest update brings this to 77 exercises] (for the upper abs, the intercostals and obliques, the lower abs and exercises that work everything at once!) and each and every one of them is brand new. As a matter of fact, I'll bet that white elephant again that you haven't ever found a single one of them elsewhere. You know why? Because they've been created completely new. They've been made from scratch.
"The Best Ab Exercises" includes video demonstrations for twenty four exercises [editors note: now 37] .
I tried a few of exercises and felt pain in muscles I never knew I had! 'Deadly' and 'lethal' are the words that best describe the ab exercises. "The Best Ab Exercises" is a name too tame for this book. I'd have titled it "The Ab Revolution."
What I also like about Nick's book is that it is very practical. You can tell he's worked on each on every exercise because he's included notes on common errors, tips and tricks, and photographs of himself performing the exercises in addition to detailed descriptions for every one of them.
Almost every one of the exercises includes a few variations considering individual needs and equipments constraints. Add the variations to the exercises and the total number of exercises in this book doubles!
The book includes about ten sample routines (Waist minimizer, core strength workouts, no equipment workouts, six-pack workouts, ab definition workouts, explosive core strength workouts, combat sports workouts, lower ab workouts, swissball workouts and serratus builders) which are also very good.
"The Best Ab Exercises" meanwhile goes into my collection of classics. It is definitely a collector's item. It is an absolute "must have".
CHECK IT OUT NOW Click Here!
Improve Your Running with Proper Breathing
There seems to be a great deal of confusion these days over the proper way to breathe while running or jogging.
According to the text Physiology of Sport and Exercise by Wilmore and Costill the need to breathe increases in direct proportion to the intensity of work. A mild workload such as brisk walking prompts expansion of the lungs and deeper breathing. As the work becomes more difficult, the rate of breathing also increases.
With the exception of conditions such as asthma, breathing should not limit your ability to run or perform exercise, even at hard efforts. The volume of air entering the lungs is not the problem; it is the bodys inability to extract and use enough oxygen to meet the increased demand that causes you to be out of breath (inspired air contains roughly 20 percent oxygen while expired air has about 16 percent).
Many beginning runners have been misled to believe that the proper way to breathe is to inhale through the nose and exhale through the mouth. While it is true that air is dryer and cooler when inhaled through the mouth, this should not pose a problem unless you are prone to exercise induced asthma.
I call this nose breathing technique self-induced asthma, since inhaling through the nose severely limits the volume of air that can be delivered to the lungs. I suspect breathing this way has a negative impact on running performance similar to asthma, particularly as speed increases.
Runners should be inhaling and exhaling through both nose AND mouth to a set pattern or rhythm. According to Jack Daniels, a well-respected coach and author of Daniels Running Formula, most elite runners breathe to a 2-2 rhythm. They breathe in while taking 2 steps and out while taking 2 steps. At an easy pace they may switch to a 3-3 rhythm.
2-2 breathing rhythm
Left foot- begin exhale
Right foot- continue exhale
Left foot- begin inhale
Right foot- continue inhale
One problem with this approach is the habit of always inhaling or exhaling on the same footfall, which some experts and coaches believe could lead to side stitches. If you are one of those unfortunate runners prone to side aches, try periodically switching which footfall you exhale on, or even change your breathing rhythm to exhale on alternating right and left footfalls. That gets a little tricky since you will have to adapt an uneven 3-2 or 4-3 breathing pattern (breathing out for more counts than breathing in).
3-2 breathing rhythm
Left foot- begin inhale
Right foot- continue inhale
Left foot- begin exhale
Right foot- continue exhale
Left foot - continue exhale
Right foot- begin inhale
According to DePaul University Track Coach Bill Leach, uneven breathing cycles are effective because pressure in the lung is lower than the atmosphere, causing air to rush in quickly. Take a little extra time to exhale, since leaving residual carbon dioxide in the lungs can impede the delivery of oxygen on the next inhale.
It will help if you practice your breathing pattern while walking before you start running. Carry the technique over to easy jogging and finally during hard race pace running.
Before long your new breathing pattern will become second nature during races and hard training sessions.
According to the text Physiology of Sport and Exercise by Wilmore and Costill the need to breathe increases in direct proportion to the intensity of work. A mild workload such as brisk walking prompts expansion of the lungs and deeper breathing. As the work becomes more difficult, the rate of breathing also increases.
With the exception of conditions such as asthma, breathing should not limit your ability to run or perform exercise, even at hard efforts. The volume of air entering the lungs is not the problem; it is the bodys inability to extract and use enough oxygen to meet the increased demand that causes you to be out of breath (inspired air contains roughly 20 percent oxygen while expired air has about 16 percent).
Many beginning runners have been misled to believe that the proper way to breathe is to inhale through the nose and exhale through the mouth. While it is true that air is dryer and cooler when inhaled through the mouth, this should not pose a problem unless you are prone to exercise induced asthma.
I call this nose breathing technique self-induced asthma, since inhaling through the nose severely limits the volume of air that can be delivered to the lungs. I suspect breathing this way has a negative impact on running performance similar to asthma, particularly as speed increases.
Runners should be inhaling and exhaling through both nose AND mouth to a set pattern or rhythm. According to Jack Daniels, a well-respected coach and author of Daniels Running Formula, most elite runners breathe to a 2-2 rhythm. They breathe in while taking 2 steps and out while taking 2 steps. At an easy pace they may switch to a 3-3 rhythm.
2-2 breathing rhythm
Left foot- begin exhale
Right foot- continue exhale
Left foot- begin inhale
Right foot- continue inhale
One problem with this approach is the habit of always inhaling or exhaling on the same footfall, which some experts and coaches believe could lead to side stitches. If you are one of those unfortunate runners prone to side aches, try periodically switching which footfall you exhale on, or even change your breathing rhythm to exhale on alternating right and left footfalls. That gets a little tricky since you will have to adapt an uneven 3-2 or 4-3 breathing pattern (breathing out for more counts than breathing in).
3-2 breathing rhythm
Left foot- begin inhale
Right foot- continue inhale
Left foot- begin exhale
Right foot- continue exhale
Left foot - continue exhale
Right foot- begin inhale
According to DePaul University Track Coach Bill Leach, uneven breathing cycles are effective because pressure in the lung is lower than the atmosphere, causing air to rush in quickly. Take a little extra time to exhale, since leaving residual carbon dioxide in the lungs can impede the delivery of oxygen on the next inhale.
It will help if you practice your breathing pattern while walking before you start running. Carry the technique over to easy jogging and finally during hard race pace running.
Before long your new breathing pattern will become second nature during races and hard training sessions.
Marathon Training - How to Avoid Leg Cramps
Most marathon runners have experienced leg cramps at one time or another. This can be a sudden cramping as your leg muscle seems to curl into a ball, with excruciating pain forcing you to stop, or it can be a gradual tightening of your muscles to the point where each step becomes extremely painful. Following are some ways to help you avoid this frustrating problem during your marathon.
What Causes Cramps?
Actually we don't know exactly what causes cramps! There are many theories about this and possible causes including dehydration, the loss of electrolytes and minerals, and muscle fatigue. Newer theories believe that cramps are caused by an imbalance between nerves and muscles. Other factors involved are age and body weight.
Avoiding Cramps
Here are some recommendations for minimizing the chances of getting cramps while you are running the marathon.
Sufficient Training
You need to be well trained for the race. If your muscles are pushed beyond their training limits this will make them much more susceptible to cramps.
Stretching
Make sure to stretch your leg muscles during your training and on marathon day. Many runners neglect this important point, even though it does help prevent the muscles from tightening up.
Electrolyte replacement
Although there is no real proof that electrolyte drinks have any advantage over water, a drink of Gatorade or similar beverage will probably help.
Potassium Intake
This can also help prevent muscle cramps. Foods such as bananas are great sources of potassium and are fairly easy to digest. Some runners also use salt tablets during the run to maintain sodium levels - especially on hot days.
Hydration
Studies have shown that lower levels of hydration do not cause cramps. You should still make sure to take plenty of water during the marathon though - dehydration is another problem!
Your Race Pace
Tired and overworked leg muscles are a definite cause of cramps. This is why they are more likely to occur later on in the race. The best solution is to run somewhat slower for the first half.
If You Do Get Cramps...
Here are some things you can do to help:
1. Stop and stretch the cramped muscles. This may take several attempts before the cramp subsides
2. Applying pressure to the affected muscle can help. Press into the sore muscle with your fingers for about 10 to 15 seconds at a time.
3. Take a drink Gatorade or something similar
4. Try walking for a while. This will help to relieve the pain in your muscles.
For more information on leg cramps, or marathon training in general, click on the links in the author's bio' below.
Mike is a fitness enthusiast, runner and walker. He has completed over 25 marathons and is co-author of the book "Marathon Training Tips". For more information on dealing with leg cramps and other training advice visit Mike's marathon training website; 26.2 - The Marathon Website Mike also produces customized training logbooks for marathon runners at Personal Logs.com.
Article Source: http://EzineArticles.com/?expert=Michael_Stapenhurst
What Causes Cramps?
Actually we don't know exactly what causes cramps! There are many theories about this and possible causes including dehydration, the loss of electrolytes and minerals, and muscle fatigue. Newer theories believe that cramps are caused by an imbalance between nerves and muscles. Other factors involved are age and body weight.
Avoiding Cramps
Here are some recommendations for minimizing the chances of getting cramps while you are running the marathon.
Sufficient Training
You need to be well trained for the race. If your muscles are pushed beyond their training limits this will make them much more susceptible to cramps.
Stretching
Make sure to stretch your leg muscles during your training and on marathon day. Many runners neglect this important point, even though it does help prevent the muscles from tightening up.
Electrolyte replacement
Although there is no real proof that electrolyte drinks have any advantage over water, a drink of Gatorade or similar beverage will probably help.
Potassium Intake
This can also help prevent muscle cramps. Foods such as bananas are great sources of potassium and are fairly easy to digest. Some runners also use salt tablets during the run to maintain sodium levels - especially on hot days.
Hydration
Studies have shown that lower levels of hydration do not cause cramps. You should still make sure to take plenty of water during the marathon though - dehydration is another problem!
Your Race Pace
Tired and overworked leg muscles are a definite cause of cramps. This is why they are more likely to occur later on in the race. The best solution is to run somewhat slower for the first half.
If You Do Get Cramps...
Here are some things you can do to help:
1. Stop and stretch the cramped muscles. This may take several attempts before the cramp subsides
2. Applying pressure to the affected muscle can help. Press into the sore muscle with your fingers for about 10 to 15 seconds at a time.
3. Take a drink Gatorade or something similar
4. Try walking for a while. This will help to relieve the pain in your muscles.
For more information on leg cramps, or marathon training in general, click on the links in the author's bio' below.
Mike is a fitness enthusiast, runner and walker. He has completed over 25 marathons and is co-author of the book "Marathon Training Tips". For more information on dealing with leg cramps and other training advice visit Mike's marathon training website; 26.2 - The Marathon Website Mike also produces customized training logbooks for marathon runners at Personal Logs.com.
Article Source: http://EzineArticles.com/?expert=Michael_Stapenhurst
Speed Ladder Training - Acceleration Training
Acceleration training has been gaining a lot of creditability the past couple of years. Acceleration training can be a great tool for gaining speed and quickness especially when it is incorporated and works with a speed ladder training program. Acceleration training is simple making your legs move faster than they can normally go. In that process the athlete actually builds fast twitch muscles because of the fast movement that the legs are going through. The athlete is also training the brain into thinking the legs can actually move that fast.
There are many ways to perform acceleration training drills or exercises. One exercise is to use a treadmill. Yes a treadmill can be a great way to simulate acceleration training and incorporate it into a speed ladder training program. The best way to perform this acceleration training on a treadmill is to start out by walking fast and every two minutes turn the treadmill to the fastest mode you can run for 20 seconds. Slow back down to a fast walk and repeat. If this is part of a speed ladder program then only do about 10 sprints. If this is the only type of training the athlete is doing the athlete should perform about 25 sprints. Do these 3 times a week.
Another acceleration drill that can be performed is by using a bungee cord. This takes two participants. The trainer should simply wrap the bungee cord around the athlete pull it as tight as possible while the athlete stays in place. When the bungee is as tight as possible the athlete should start the sprint towards the trainer holding the cord. Once the athlete gets even with the trainer the trainer should drop the bungee. This exercise actually pulls the athlete faster than the athlete can normally run. A bungee that can stretch at least 10 yards should be used. Do these 3 times a week.
A third exercise which requires no money, simply run down hill. Running downhill safely and fast as possible will make the athlete run faster than they normally could. Another great thing about using a hill is that you can run up hill for resistance training and then run down hill for acceleration training. If this type of training is incorporated into a speed ladder training program, do 10 sprints downhill of about 25 yards. If this the only type of speed training the athlete is doing, perform at least 25 sprints 3 times a week.
http://www.speedladder.net
Article Source: http://EzineArticles.com/?expert=Michael_Seno
There are many ways to perform acceleration training drills or exercises. One exercise is to use a treadmill. Yes a treadmill can be a great way to simulate acceleration training and incorporate it into a speed ladder training program. The best way to perform this acceleration training on a treadmill is to start out by walking fast and every two minutes turn the treadmill to the fastest mode you can run for 20 seconds. Slow back down to a fast walk and repeat. If this is part of a speed ladder program then only do about 10 sprints. If this is the only type of training the athlete is doing the athlete should perform about 25 sprints. Do these 3 times a week.
Another acceleration drill that can be performed is by using a bungee cord. This takes two participants. The trainer should simply wrap the bungee cord around the athlete pull it as tight as possible while the athlete stays in place. When the bungee is as tight as possible the athlete should start the sprint towards the trainer holding the cord. Once the athlete gets even with the trainer the trainer should drop the bungee. This exercise actually pulls the athlete faster than the athlete can normally run. A bungee that can stretch at least 10 yards should be used. Do these 3 times a week.
A third exercise which requires no money, simply run down hill. Running downhill safely and fast as possible will make the athlete run faster than they normally could. Another great thing about using a hill is that you can run up hill for resistance training and then run down hill for acceleration training. If this type of training is incorporated into a speed ladder training program, do 10 sprints downhill of about 25 yards. If this the only type of speed training the athlete is doing, perform at least 25 sprints 3 times a week.
http://www.speedladder.net
Article Source: http://EzineArticles.com/?expert=Michael_Seno
Chi Running - advice.
Take a look at this short video, it doesn't show you any techniques in Chi Running but provides some interesting do's and don'ts!
What is Chi Running?
Chi Running is a running philosophy and a running technique, developed by an ultramarathon runner, Danny Dreyer who also is a practitioner of Tai Chi, Yoga and Pilates. This technique is his attempt to combine these philosophies with his running. It is a somewhat controversial technique within the running and the sports biomechanics community.
As a running technique, it tend to focus more on runners moving in what is considered a more as a more natural and efficient way. The supporters,claim that the traditional approach to running as being more focused on the use of power and strength to push the runner along the ground as fast as possible, whereas Chi running should be more focused on being more efficient and flowing over the road with the use of a midfoot strike rather than the usual heel strike first technique. Supporters also claim that this technique is more biomechanically sound, but there is no research evidence to support the claim. Most of the claims for it by the supporters are not supported by any evidence. Experts do disagree over the validity of changing the running style to being a midfoot striker is being a good thing. Generally, the expert opinion is that changing a running style does increase oxygen consumption which could be considered a sign of an inefficient gait.
As a philosophy of running, it is about running in a more relaxed way and feeling 'at one with the road', much like in the spirit of Tai Chi, Yoga and Pilates. This is supposed to make the running experience more of a spiritual experience rather than a hard 'slog' or a chore that has to be done.
A number of unsubstantiated and sometimes, extraordinary, claims are made for the technique. One study is claimed to suggest that there is a reduction in injury in those who practice it. But the results of this survey are only talked about on Chi Running websites and not available for scientific appraisal. Expert opinion is clearly divided on this, but there is no reason why it could not be part of any balanced running program.
More information on Chi Running is available on www.clinicalbootcamp.net/chi-running.htm and the New Balance running shoe company have released a Chi Running Shoe, watch the video.
Article Source: http://EzineArticles.com/?expert=Craig_Payne
As a running technique, it tend to focus more on runners moving in what is considered a more as a more natural and efficient way. The supporters,claim that the traditional approach to running as being more focused on the use of power and strength to push the runner along the ground as fast as possible, whereas Chi running should be more focused on being more efficient and flowing over the road with the use of a midfoot strike rather than the usual heel strike first technique. Supporters also claim that this technique is more biomechanically sound, but there is no research evidence to support the claim. Most of the claims for it by the supporters are not supported by any evidence. Experts do disagree over the validity of changing the running style to being a midfoot striker is being a good thing. Generally, the expert opinion is that changing a running style does increase oxygen consumption which could be considered a sign of an inefficient gait.
As a philosophy of running, it is about running in a more relaxed way and feeling 'at one with the road', much like in the spirit of Tai Chi, Yoga and Pilates. This is supposed to make the running experience more of a spiritual experience rather than a hard 'slog' or a chore that has to be done.
A number of unsubstantiated and sometimes, extraordinary, claims are made for the technique. One study is claimed to suggest that there is a reduction in injury in those who practice it. But the results of this survey are only talked about on Chi Running websites and not available for scientific appraisal. Expert opinion is clearly divided on this, but there is no reason why it could not be part of any balanced running program.
More information on Chi Running is available on www.clinicalbootcamp.net/chi-running.htm and the New Balance running shoe company have released a Chi Running Shoe, watch the video.
Article Source: http://EzineArticles.com/?expert=Craig_Payne
Review Of Garmin Forerunner 405 watch, GPS Fitness Done Right!
If anyone is looking to buy a GPS watch for monitoring their running training / progress, click on the link below for a review of the Garmin Forerunner 405.
http://dvice.com/archives/2008/04/day_one_review.php
http://dvice.com/archives/2008/04/day_one_review.php
What Should I Eat, What Should I Not Eat? A Question For Runners
Once you take up any form of exercise on a regular basis, you will need to change your diet because the demands being made on your system for fuel and muscle growth will be very different from what was needed to power you're old sedentary lifestyle. As regards running, it's not so much a question of specific foods has two basic rules:
1) dump the junk and
2) increase the carbs
Getting rid of processed food is an obvious step, because so little of it contains any nutrients and the sugar contents of so much of it will mess with your energy levels. Your body eats, primarily, to nourish itself, and when it needs more nutrients it will make you feel hungry. The problem with junk food is, because it is of so little nutritional value, you need more sooner rather than later. Once you start with regular running and your metabolic rate speeds up, the amount of junk food you would need will increase exponentially. This would mean that even though you are exercising regularly, you might still put on weight.
The complex carbohydrates you need to power up your running can also be great sources of fibre, which will work wonders in keeping your digestive system healthy and ensure you are getting all the nutrients out of the food you are eating. Vegetarian runners need to make a particularly sure they are getting enough iron and that it is being used to its maximum. Vegetarian iron will be better absorbed if consumed with vitamins C, and not within an hour and a cup of tea or coffee is caffeine blocks iron absorption.
Why not visit our web sites for all you need to know about http://www.mizunorunningshoes.net/ http://www.crosscountryrunningshoes.net/
1) dump the junk and
2) increase the carbs
Getting rid of processed food is an obvious step, because so little of it contains any nutrients and the sugar contents of so much of it will mess with your energy levels. Your body eats, primarily, to nourish itself, and when it needs more nutrients it will make you feel hungry. The problem with junk food is, because it is of so little nutritional value, you need more sooner rather than later. Once you start with regular running and your metabolic rate speeds up, the amount of junk food you would need will increase exponentially. This would mean that even though you are exercising regularly, you might still put on weight.
The complex carbohydrates you need to power up your running can also be great sources of fibre, which will work wonders in keeping your digestive system healthy and ensure you are getting all the nutrients out of the food you are eating. Vegetarian runners need to make a particularly sure they are getting enough iron and that it is being used to its maximum. Vegetarian iron will be better absorbed if consumed with vitamins C, and not within an hour and a cup of tea or coffee is caffeine blocks iron absorption.
Why not visit our web sites for all you need to know about http://www.mizunorunningshoes.net/ http://www.crosscountryrunningshoes.net/
Are You Sabotaging Your Next Run ?
Current research indicates that a quick set of light post-run stretches may provide some long term protection against injury. After stretching for 5-10 minutes, what is the singular most important activity you should do to prepare yourself for future training?
1. Socialize with your fellow runners
2. Change out of your sweaty smelly running gear
3. Eat
#1 and #2 are good for both your social life and running community. The hands down winner is... #3.
Why? Carbohydrates that you ingest get broken down (metabolized) into glycogen which gets stored in your muscles. Running uses the glycogen that you've stored in your muscles as fuel. It is of primary importance to replace the glycogen that you've used up during running as soon as possible, so that you have adequate fuel for subsequent training runs.
How soon after running should you eat? Research concludes that within the first 45 minutes, muscles store glycogen at four times their normal absorption rate.
The best explanation I've read comes from noted researcher Dr. Owen Anderson: "Your window of opportunity is only about 15-45 minutes after the race (or run). After that, your body will go into "starvation mode" and will experience a rapid drop-off in ability to replenish the body. If you miss the window of opportunity your body is then unable to boost muscle glycogen levels, immune function will be impaired, muscles will breakdown further, metabolism will slow and fat catabolism (burning) will slow! That said, do yourself a favor and get in the food line early!"
How much should you eat for optimal glycogen replenishment? Current research indicates that you should aim for a minimum of 0.7 grams of carbohydrate per pound of body weight. For example, a 140 lb woman should consume a minimum of 98 grams of carbs within 45 minutes of finishing a run, the sooner the better.
You benefit from ingesting protein along with your carbs, as protein is required to repair and regenerate muscle that gets broken down during training. A 4:1 ratio of carbs to protein is appropriate. Therefore,
our 140 lb woman should consume 25g of protein along with her 98g of carbs.
At first glance, consuming these amounts may be concerning. Don't worry!
1. We runners have different nutritional requirements than the sedentary population's. We require adequate amount of carbs to fuel our increased energy requirements. Runners who are attempting to lose weight succeed due to their increased caloric expenditure. Restricting carbohydrates may work for the sedentary population but is counterproductive for runners.
2. With a bit of planning, it's neither difficult nor expensive. What do 98 grams of carbs look like? Two cup of chocolate milk (58g of carbs, 16g of protein) and a bagel (40g) will give you about 98 grams of carbs, depending upon bagel size. Add two handfuls of nuts for additional protein (10g)...Bingo! Add some fresh or dried fruit and you're over the top with plenty of room to spare.
Practical tip: If your finish line for your runs is not your home and it's too warm outside to keep chocolate milk in your car, partially freeze the chocolate milk earlier in the day and let it thaw in your car while you run. Even big kids (at heart) like chocolate milk.
Eating wisely immediately after running will ensure that your muscles are ready for your next workout. This is a critical but often-missed component of nutrition that helps you reap the benefits of the time and effort that you spend on the roads, trails, treadmill or track.
By the way, please do change into a dry running top before eating. You'll be more comfortable. Your family and friends will thank you.
Bennett Cohen "The Savvy Runner" is a veteran runner and women's running coach, specializing in the non-elite athlete. Bennett is the publisher of the innovative Women's Running Update, a FREE weekly online newsletter for smart women runners who want to maximize the benefits they derive from running. To learn how to achieve your objectives for your running, training and healthy lifestyle, visit http://www.womensrunningupdate.com.
1. Socialize with your fellow runners
2. Change out of your sweaty smelly running gear
3. Eat
#1 and #2 are good for both your social life and running community. The hands down winner is... #3.
Why? Carbohydrates that you ingest get broken down (metabolized) into glycogen which gets stored in your muscles. Running uses the glycogen that you've stored in your muscles as fuel. It is of primary importance to replace the glycogen that you've used up during running as soon as possible, so that you have adequate fuel for subsequent training runs.
How soon after running should you eat? Research concludes that within the first 45 minutes, muscles store glycogen at four times their normal absorption rate.
The best explanation I've read comes from noted researcher Dr. Owen Anderson: "Your window of opportunity is only about 15-45 minutes after the race (or run). After that, your body will go into "starvation mode" and will experience a rapid drop-off in ability to replenish the body. If you miss the window of opportunity your body is then unable to boost muscle glycogen levels, immune function will be impaired, muscles will breakdown further, metabolism will slow and fat catabolism (burning) will slow! That said, do yourself a favor and get in the food line early!"
How much should you eat for optimal glycogen replenishment? Current research indicates that you should aim for a minimum of 0.7 grams of carbohydrate per pound of body weight. For example, a 140 lb woman should consume a minimum of 98 grams of carbs within 45 minutes of finishing a run, the sooner the better.
You benefit from ingesting protein along with your carbs, as protein is required to repair and regenerate muscle that gets broken down during training. A 4:1 ratio of carbs to protein is appropriate. Therefore,
our 140 lb woman should consume 25g of protein along with her 98g of carbs.
At first glance, consuming these amounts may be concerning. Don't worry!
1. We runners have different nutritional requirements than the sedentary population's. We require adequate amount of carbs to fuel our increased energy requirements. Runners who are attempting to lose weight succeed due to their increased caloric expenditure. Restricting carbohydrates may work for the sedentary population but is counterproductive for runners.
2. With a bit of planning, it's neither difficult nor expensive. What do 98 grams of carbs look like? Two cup of chocolate milk (58g of carbs, 16g of protein) and a bagel (40g) will give you about 98 grams of carbs, depending upon bagel size. Add two handfuls of nuts for additional protein (10g)...Bingo! Add some fresh or dried fruit and you're over the top with plenty of room to spare.
Practical tip: If your finish line for your runs is not your home and it's too warm outside to keep chocolate milk in your car, partially freeze the chocolate milk earlier in the day and let it thaw in your car while you run. Even big kids (at heart) like chocolate milk.
Eating wisely immediately after running will ensure that your muscles are ready for your next workout. This is a critical but often-missed component of nutrition that helps you reap the benefits of the time and effort that you spend on the roads, trails, treadmill or track.
By the way, please do change into a dry running top before eating. You'll be more comfortable. Your family and friends will thank you.
Bennett Cohen "The Savvy Runner" is a veteran runner and women's running coach, specializing in the non-elite athlete. Bennett is the publisher of the innovative Women's Running Update, a FREE weekly online newsletter for smart women runners who want to maximize the benefits they derive from running. To learn how to achieve your objectives for your running, training and healthy lifestyle, visit http://www.womensrunningupdate.com.
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