For many of us, cold weather has arrived or is on the way. My favorite time of year! The cooler weather is welcomed by most as relief from those hot summer running days. However, some days can be just plain cold.
Be smart and use your best judgment as to whether or not to run when you have a cold or feel like you might be getting sick. Sometimes it can feel good knowing you ran or made your scheduled training run even though you were sick, but it could lead you to getting sicker and missing a week of training rather than only one day. If you are training for a race, a big part of training is breaking down your body and it recovering to become stronger. As you break down your body, your immune system may weaken and make you more susceptible to becoming sick. Keep this in mind when considering whether or not to run when you are sick. Missing a single run is always better than missing 1-2 weeks while you are laid up in bed sick.
Dress appropriately to keep yourself warm, but not hot - and cool, but not cold. Naturally, our bodies generate heat as we run. It is okay to be a little cool at the start of a run knowing we will warm up, but if in doubt, go ahead and take along a pair of gloves and a cap (or toboggan) so you do not find yourself shivering late in the run. If you find the gloves are not needed, you can easily stuff them in your pants and run on. Applying Chap Stick to your lips might be a good idea too.
Just because we may not sweat as much during cold days does not mean we can cut back on fluid consumption. Be sure to continue hydrating after runs and that you get your body weight back to within a half pound or equal to what it was before the run by consuming water or sports drink following the run.
Enjoy those cool weather runs!
The Perfect Race Plan - For Runners
The perfect race plan
No matter what distance you are racing, it is very important that you have a plan. For instance, it might be to run at an easy pace atmosphere of the race, or it might be to pace for the length of a marathon, so that you enjoy the run at 7-minute mile.
Practice makes perfect
Whatever your strategy for running a race, it is vital that you practise it in training to ensure you can actually do it. Try a few shorter runs at your target race pace; experiment with what you plan to eat and drink during the race; and give your running kit and shoes a dress rehearsal. When you line up on the start line, the only new experience should be taking part in the race.
The night before
Don't worry if pre- race nerves lead to a bad night's sleep the night before the race. It's the night before the night before that is more important and, in fact, research suggests that runners who are deprived of sleep perform just as well as those who sleep normally. If you wake up feeling tired, then grab a cup of coffee; the caffeine may also enhance your performance. In any case, the adrenaline that you produce before and during the race will be more than enough to keep you going.
Meal deal
Decide before the race what you are going to eat and drink, if anything, and stick to the plan. You should not need to eat anything in races up to 10K, but if you are going to be running further than this you should consider topping up your glycogen levels with 30-60g of carbohydrate every hour. How much you should drink is less clear. Make sure you start the race well hydrated by drinking 500ml of water or sports drink two hours before you run. During the race itself, your thirst is a good natural guide, telling you when to drink, and obviously the warmer it is the more you need to drink to replenish lost fluid.
Race tactics
As you become more experienced, you may decide that the time has come to take on your rival from the running club or beat a personal best that has been eluding you. These tactics should help you to perform your best every time you cross the start line.
Try to be negative
One of the easiest mistakes that many new runners make when they feel great at the start of a race is to set off at a pace that is simply too fast for them to sustain. However, a tried and tested way to avoid this is to run a 'negative split', which means that you run the second half of the race slightly faster than the first. Try to hold back in the first half, even if you are feeling good, and start to accelerate from the halfway point onwards.
Catch up slowly
Becoming held up at the start of a race is not a problem if it forces you to start conservatively, but if you need to make up some time you should aim to do this only gradually over the remaining distance. Don't be tempted to speed up so you're back on schedule by mile two, and don't increase your pace by more than 10-15 seconds a mile.
Tuck in close
Professional cyclists draft behind the bike in front and so should you. Look for someone in the field who seems to be running at around your pace or even slightly faster and then tuck in behind them. If the wind is blowing into your face you will be surprised at how much difference it makes running. In this way, saving you energy and helping you to run at a steady speed.
Take aim
Set yourself small targets to maintain your focus towards the end of the race when you are pushing for the finish pick a runner who is about l00M in front of you and try to catch them up. Once you are level, pick another runner and repeat the process. Focusing on something other than your tiredness will really help you over a tough final mile.
No matter what distance you are racing, it is very important that you have a plan. For instance, it might be to run at an easy pace atmosphere of the race, or it might be to pace for the length of a marathon, so that you enjoy the run at 7-minute mile.
Practice makes perfect
Whatever your strategy for running a race, it is vital that you practise it in training to ensure you can actually do it. Try a few shorter runs at your target race pace; experiment with what you plan to eat and drink during the race; and give your running kit and shoes a dress rehearsal. When you line up on the start line, the only new experience should be taking part in the race.
The night before
Don't worry if pre- race nerves lead to a bad night's sleep the night before the race. It's the night before the night before that is more important and, in fact, research suggests that runners who are deprived of sleep perform just as well as those who sleep normally. If you wake up feeling tired, then grab a cup of coffee; the caffeine may also enhance your performance. In any case, the adrenaline that you produce before and during the race will be more than enough to keep you going.
Meal deal
Decide before the race what you are going to eat and drink, if anything, and stick to the plan. You should not need to eat anything in races up to 10K, but if you are going to be running further than this you should consider topping up your glycogen levels with 30-60g of carbohydrate every hour. How much you should drink is less clear. Make sure you start the race well hydrated by drinking 500ml of water or sports drink two hours before you run. During the race itself, your thirst is a good natural guide, telling you when to drink, and obviously the warmer it is the more you need to drink to replenish lost fluid.
Race tactics
As you become more experienced, you may decide that the time has come to take on your rival from the running club or beat a personal best that has been eluding you. These tactics should help you to perform your best every time you cross the start line.
Try to be negative
One of the easiest mistakes that many new runners make when they feel great at the start of a race is to set off at a pace that is simply too fast for them to sustain. However, a tried and tested way to avoid this is to run a 'negative split', which means that you run the second half of the race slightly faster than the first. Try to hold back in the first half, even if you are feeling good, and start to accelerate from the halfway point onwards.
Catch up slowly
Becoming held up at the start of a race is not a problem if it forces you to start conservatively, but if you need to make up some time you should aim to do this only gradually over the remaining distance. Don't be tempted to speed up so you're back on schedule by mile two, and don't increase your pace by more than 10-15 seconds a mile.
Tuck in close
Professional cyclists draft behind the bike in front and so should you. Look for someone in the field who seems to be running at around your pace or even slightly faster and then tuck in behind them. If the wind is blowing into your face you will be surprised at how much difference it makes running. In this way, saving you energy and helping you to run at a steady speed.
Take aim
Set yourself small targets to maintain your focus towards the end of the race when you are pushing for the finish pick a runner who is about l00M in front of you and try to catch them up. Once you are level, pick another runner and repeat the process. Focusing on something other than your tiredness will really help you over a tough final mile.
Marathon Must-Knows
Eat breakfast
Always eat breakfast, even if it means getting up in the early hours to do so. You might not feel like eating but you need to top up your glycogen stores. Aim to eat some porridge, cereal, or bagels two to three hours before the start of the race and make sure you're well hydrated.
Relax at the start
Don't waste energy keeping warm or warming up at the start. Wear something old you can discard in the first mile, and ease into your pace in the first few miles as the field starts to spread out.
Cramp
Cramp is often a result of dehydration. Try to drink little and often during the race, and if cramp sets in, stop and stretch the sore area and keep moving to improve the circulation.
Blisters
Avoid blisters by wearing clean, comfortable socks that fit snugly against your feet and wick away moisture as your feet start to sweat. If you know that you have potential blister hotspots, tape the area or apply some petroleum jelly - to prevent rubbing - before you put your socks on.
Chafing
You can also use petroleum jelly to prevent chafing. These are the points where your skin rubs against itself - between your thighs or under your arms - or where the skin rubs against a piece of clothing. Again, apply a lubricant to suspect areas or tape them. Men often cover their nipples with sticking plaster to prevent chafing.
Stitch
Stitches are common running problems caused by cramping in the area of your diaphragm. Start by exhaling hard to clear the air from your abdomen. This stretches the diaphragm muscle where a stitch usually occurs. If that doesn't work, run with your arms raised above your head for a while. It looks silly but this stretches the diaphragm, too.
Be prepared
If you're going to be facing unusual running conditions, such as running on sand or snow, in an area of high humidity, or at extreme temperatures, try to simulate the conditions when you train. At the North Pole Marathon, for instance, you'll need to run in snow shoes, so make sure you train in a pair before you go.
Fancy dress
Running a marathon is not enough of a challenge for some people - they want to do it in fancy dress. If you decide to become a superhero or dress up as a banana, there are some tips you can follow for a successful costume drama. Fix your name and the name of any charity you're supporting in a prominent position. If your costume restricts access to your mouth or arms, consider how you're going to eat and drink during the race. Ensure your costume won't disintegrate or hold the water if it rains.
Always eat breakfast, even if it means getting up in the early hours to do so. You might not feel like eating but you need to top up your glycogen stores. Aim to eat some porridge, cereal, or bagels two to three hours before the start of the race and make sure you're well hydrated.
Relax at the start
Don't waste energy keeping warm or warming up at the start. Wear something old you can discard in the first mile, and ease into your pace in the first few miles as the field starts to spread out.
Cramp
Cramp is often a result of dehydration. Try to drink little and often during the race, and if cramp sets in, stop and stretch the sore area and keep moving to improve the circulation.
Blisters
Avoid blisters by wearing clean, comfortable socks that fit snugly against your feet and wick away moisture as your feet start to sweat. If you know that you have potential blister hotspots, tape the area or apply some petroleum jelly - to prevent rubbing - before you put your socks on.
Chafing
You can also use petroleum jelly to prevent chafing. These are the points where your skin rubs against itself - between your thighs or under your arms - or where the skin rubs against a piece of clothing. Again, apply a lubricant to suspect areas or tape them. Men often cover their nipples with sticking plaster to prevent chafing.
Stitch
Stitches are common running problems caused by cramping in the area of your diaphragm. Start by exhaling hard to clear the air from your abdomen. This stretches the diaphragm muscle where a stitch usually occurs. If that doesn't work, run with your arms raised above your head for a while. It looks silly but this stretches the diaphragm, too.
Be prepared
If you're going to be facing unusual running conditions, such as running on sand or snow, in an area of high humidity, or at extreme temperatures, try to simulate the conditions when you train. At the North Pole Marathon, for instance, you'll need to run in snow shoes, so make sure you train in a pair before you go.
Fancy dress
Running a marathon is not enough of a challenge for some people - they want to do it in fancy dress. If you decide to become a superhero or dress up as a banana, there are some tips you can follow for a successful costume drama. Fix your name and the name of any charity you're supporting in a prominent position. If your costume restricts access to your mouth or arms, consider how you're going to eat and drink during the race. Ensure your costume won't disintegrate or hold the water if it rains.
Running a Marathon - For Beginners
Running a marathon
Sooner or later, most runners think about tackling a marathon. It's a huge challenge but one you can comfortably achieve if you have the commitment. Whether you train on three runs a week or six, stick to a schedule and you will cross the finish line.
Marathons for beginners
Running a marathon has changed dramatically since former Olympic champion Chris Brasher organized the first London Marathon in 1981 when just over 6,000 runners crossed the finish line. The distance has not changed - you still have to cover 26 miles and 385 yards - but back then club runners made up the majority of competitors, while today more beginners are rising to the challenge. There's never been a better time to attempt your first marathon. There are more races to choose from than ever before and more support and advice to spur you towards your goal.
Marathon origins
The marathon was born in ancient Greece in 490 BC when Pheidippedes ran from the battlefield at the town of Marathon to Athens to deliver news of the Greek army's defeat of the Persians. Legend has it that the soldier spoke one word niki (victory), then collapsed and died. The marathon was revived when the first modern Olympics were held in Athens. The distance was changed to 26 miles 385 yards at the London Olympics because King Edward VII wanted the race to start by Windsor Castle and finish by the royal box in the Olympic Stadium.
Training Programme
If you would like a programme schedule I could make one for you, just ask.
Sooner or later, most runners think about tackling a marathon. It's a huge challenge but one you can comfortably achieve if you have the commitment. Whether you train on three runs a week or six, stick to a schedule and you will cross the finish line.
Marathons for beginners
Running a marathon has changed dramatically since former Olympic champion Chris Brasher organized the first London Marathon in 1981 when just over 6,000 runners crossed the finish line. The distance has not changed - you still have to cover 26 miles and 385 yards - but back then club runners made up the majority of competitors, while today more beginners are rising to the challenge. There's never been a better time to attempt your first marathon. There are more races to choose from than ever before and more support and advice to spur you towards your goal.
Marathon origins
The marathon was born in ancient Greece in 490 BC when Pheidippedes ran from the battlefield at the town of Marathon to Athens to deliver news of the Greek army's defeat of the Persians. Legend has it that the soldier spoke one word niki (victory), then collapsed and died. The marathon was revived when the first modern Olympics were held in Athens. The distance was changed to 26 miles 385 yards at the London Olympics because King Edward VII wanted the race to start by Windsor Castle and finish by the royal box in the Olympic Stadium.
Training Programme
If you would like a programme schedule I could make one for you, just ask.
Try Cross Training to Supplement You Running
Cross-training
This is a great counterbalance to the unique physical demands of running. It will exercise areas of your body that running ignores, give you an active alternative on non-running days and can help maintain your fitness when you're injured. If you are creative with cross-training, your running performance might improve, too.
Types of cross-training
On days when you want to have a break from running, try a non-impact workout, such as cycling or swimming. If the gym beckons, then hop on an elliptical trainer. Set the resistance low so you're not grinding away at a slow pace and aim for a steady cadence on the hills and speed up on the flats. Grip the moving handles for an upper body workout.
Yoga
Yoga is a system of philosophy that originated in India 5,000 years ago. It's a holistic approach to the mind, body and spirit which strengthens and stretches the body through a series of poses, which range from low impact to extremely demanding. Yoga is a great way to improve your flexibility if you forget to stretch after every run.
Pilates
This is a series of movements which was originally designed to aid physical ailments and speed up recovery after injury, but it has now been developed into a system for complete body conditioning. Improved core strength is created, using controlled movements and focused breathing.
Pool running
Pool running is a great way to bring your body back to fitness from injury. The water reduces the impact of running by 85 per cent and provides resistance so that your muscles have to work harder to keep you moving. Pool running can also maintain your fitness for as long as six weeks when you are injured.
Must know - Iron
Getting iron Poultry, fish and lean cuts of beef, pork and Iamb will provide a hit of iron. Vegetarians should aim to include fortified cereals, beans, whole grains, green leafy vegetables and dried fruits in their diets. Combining iron-rich foods with foods that contain vitamin C will boost the amount of iron you absorb.
This is a great counterbalance to the unique physical demands of running. It will exercise areas of your body that running ignores, give you an active alternative on non-running days and can help maintain your fitness when you're injured. If you are creative with cross-training, your running performance might improve, too.
Types of cross-training
On days when you want to have a break from running, try a non-impact workout, such as cycling or swimming. If the gym beckons, then hop on an elliptical trainer. Set the resistance low so you're not grinding away at a slow pace and aim for a steady cadence on the hills and speed up on the flats. Grip the moving handles for an upper body workout.
Yoga
Yoga is a system of philosophy that originated in India 5,000 years ago. It's a holistic approach to the mind, body and spirit which strengthens and stretches the body through a series of poses, which range from low impact to extremely demanding. Yoga is a great way to improve your flexibility if you forget to stretch after every run.
Pilates
This is a series of movements which was originally designed to aid physical ailments and speed up recovery after injury, but it has now been developed into a system for complete body conditioning. Improved core strength is created, using controlled movements and focused breathing.
Pool running
Pool running is a great way to bring your body back to fitness from injury. The water reduces the impact of running by 85 per cent and provides resistance so that your muscles have to work harder to keep you moving. Pool running can also maintain your fitness for as long as six weeks when you are injured.
Must know - Iron
Getting iron Poultry, fish and lean cuts of beef, pork and Iamb will provide a hit of iron. Vegetarians should aim to include fortified cereals, beans, whole grains, green leafy vegetables and dried fruits in their diets. Combining iron-rich foods with foods that contain vitamin C will boost the amount of iron you absorb.
Marathon Training Essentials
Training for marathons
If you are new to running, build up to the marathon with a minimum of six months' training. If you are already running 30 miles or more every week on a regular basis, you can build up to the marathon distance in about three months.
Choosing a marathon
There's plenty of variety on offer. You can choose to make your marathon debut at a big city marathon, such as London or Edinburgh, a rural classic, such as the Loch Ness Marathon, or a more low-key race, like the Kent Coastal Marathon. If your aspirations lie further afield, going abroad to run a marathon can be a truly memorable experience, and a great way to see a new country. You're sure to find extra motivation during your training if you know you'll be running a marathon at Victoria Falls or among giant redwood trees at the Avenue of the Giants Marathon in California.
Marathon training essentials
You've decided to run a marathon and have started to follow a schedules. If you follow these 10 essentials of marathon training, you will arrive at the start line in fine form.
Show commitment
Even if you have been running regularly for several years, training for a marathon is a serious undertaking. It has been said that the marathon has ways of finding you out if you have scrimped on your long runs, for example, or dedicated too little time to training. You should start your marathon training acknowledging that your life will be a little different for the next few months. You will be pouring your energy into training, so try to simplify the rest of your life if possible.
Build gradually
You already know that you should build up your mileage gradually when you start to run, and for a marathon this is even more important. You'll be covering greater distances than you have before and need to give your body time to adapt. Always follow a hard run with an easy day.
Run long
The weekly long run forms the foundation of your marathon training. Even if you have to skip other sessions, this is the one you should make a point of completing. It's important to resist the temptation to be greedy though. You only need to do one long run every week - train more and you will increase the risk of injury.
As well as building your endurance, long runs give you the psychological confidence to achieve your goal. Knowing that you can run 20 miles on a lonely training run will help you to breeze through race day when the screaming supporters who appreciate your commitment will encourage your every step.
Live a balanced life
It's not just your training that is important in the build-up to a marathon - your lifestyle will have an impact, too. You might be able to complete a marathon on four hours' sleep a night and a diet junk food, but you'll find it much easier to recover from the volume of training if your body has a nutritious supply of food and the opportunity to rest well after those long runs.
A successful marathon is as much a mental challenge as a physical one. If there are other major events going on in your life, such as parenthood, change of job or new house, your training will suffer. Try to simplify rather than complicate your life when you start to train for a marathon and explain to friends and family that you're committed to the training for a finite amount of time.
Dress rehearsal
On your weekly long runs, you can experiment with everything from what you're going to eat and drink during the marathon to what you're going to wear. The marathon is challenging enough without having to worry whether your new socks will cause blisters. You might even want to practise running at the same time of day that the marathon starts.
Do a trial run
If you are aiming at a big city marathon one of the biggest differences you'll notice between training and the race is running in a congested group of runners. You need to practise this just as you practise everything else. Try to run at least one race with a field of more than 5,000 runners in the build-up to your marathon.
Ease back
Many runners find that tapering in the last few weeks before the marathon is the most difficult part of their training schedule. During the hard training of the previous weeks you may have been looking forward to the taper, when you can relax a little and don't have to run as far, but it can be torture; you've done the hard training, feel great and simply want race day to arrive, just remember that other than rest, there is little you can do in the final two weeks to help you run a better marathon, but plenty of things that can ruin it.
Negative splits
After a few weeks of tapering, many runners will fly across the start line of the race, forgetting all their good intentions to start slowly and run a negative split (completing the second half faster than the first). Your pace at the start may feel slow but it's worth holding yourself back - a minute per mile too fast in the early stages of a marathon can cost you five minutes a mile in the latter stages.
Six and out
The last six miles are the true test of the marathon. It's unknown territory for many first-timer runners (long runs often peak at 20 miles) and it's a tough mental battle running with fuel-depleted, tired muscles. This is where everyone suffers, particularly if you started too fast. Try to make sure that you eat some carbohydrate early on in the race, such as some gels or a sports drink, and then try to hold something back for this part of the race, especially if it's your first marathon.
If you are new to running, build up to the marathon with a minimum of six months' training. If you are already running 30 miles or more every week on a regular basis, you can build up to the marathon distance in about three months.
Choosing a marathon
There's plenty of variety on offer. You can choose to make your marathon debut at a big city marathon, such as London or Edinburgh, a rural classic, such as the Loch Ness Marathon, or a more low-key race, like the Kent Coastal Marathon. If your aspirations lie further afield, going abroad to run a marathon can be a truly memorable experience, and a great way to see a new country. You're sure to find extra motivation during your training if you know you'll be running a marathon at Victoria Falls or among giant redwood trees at the Avenue of the Giants Marathon in California.
Marathon training essentials
You've decided to run a marathon and have started to follow a schedules. If you follow these 10 essentials of marathon training, you will arrive at the start line in fine form.
Show commitment
Even if you have been running regularly for several years, training for a marathon is a serious undertaking. It has been said that the marathon has ways of finding you out if you have scrimped on your long runs, for example, or dedicated too little time to training. You should start your marathon training acknowledging that your life will be a little different for the next few months. You will be pouring your energy into training, so try to simplify the rest of your life if possible.
Build gradually
You already know that you should build up your mileage gradually when you start to run, and for a marathon this is even more important. You'll be covering greater distances than you have before and need to give your body time to adapt. Always follow a hard run with an easy day.
Run long
The weekly long run forms the foundation of your marathon training. Even if you have to skip other sessions, this is the one you should make a point of completing. It's important to resist the temptation to be greedy though. You only need to do one long run every week - train more and you will increase the risk of injury.
As well as building your endurance, long runs give you the psychological confidence to achieve your goal. Knowing that you can run 20 miles on a lonely training run will help you to breeze through race day when the screaming supporters who appreciate your commitment will encourage your every step.
Live a balanced life
It's not just your training that is important in the build-up to a marathon - your lifestyle will have an impact, too. You might be able to complete a marathon on four hours' sleep a night and a diet junk food, but you'll find it much easier to recover from the volume of training if your body has a nutritious supply of food and the opportunity to rest well after those long runs.
A successful marathon is as much a mental challenge as a physical one. If there are other major events going on in your life, such as parenthood, change of job or new house, your training will suffer. Try to simplify rather than complicate your life when you start to train for a marathon and explain to friends and family that you're committed to the training for a finite amount of time.
Dress rehearsal
On your weekly long runs, you can experiment with everything from what you're going to eat and drink during the marathon to what you're going to wear. The marathon is challenging enough without having to worry whether your new socks will cause blisters. You might even want to practise running at the same time of day that the marathon starts.
Do a trial run
If you are aiming at a big city marathon one of the biggest differences you'll notice between training and the race is running in a congested group of runners. You need to practise this just as you practise everything else. Try to run at least one race with a field of more than 5,000 runners in the build-up to your marathon.
Ease back
Many runners find that tapering in the last few weeks before the marathon is the most difficult part of their training schedule. During the hard training of the previous weeks you may have been looking forward to the taper, when you can relax a little and don't have to run as far, but it can be torture; you've done the hard training, feel great and simply want race day to arrive, just remember that other than rest, there is little you can do in the final two weeks to help you run a better marathon, but plenty of things that can ruin it.
Negative splits
After a few weeks of tapering, many runners will fly across the start line of the race, forgetting all their good intentions to start slowly and run a negative split (completing the second half faster than the first). Your pace at the start may feel slow but it's worth holding yourself back - a minute per mile too fast in the early stages of a marathon can cost you five minutes a mile in the latter stages.
Six and out
The last six miles are the true test of the marathon. It's unknown territory for many first-timer runners (long runs often peak at 20 miles) and it's a tough mental battle running with fuel-depleted, tired muscles. This is where everyone suffers, particularly if you started too fast. Try to make sure that you eat some carbohydrate early on in the race, such as some gels or a sports drink, and then try to hold something back for this part of the race, especially if it's your first marathon.
Running For Health and Wellness
Have you ever run a marathon or maybe just a leisurely jog around the neighborhood? You may have known a lot of people who do run not only for the sheer pleasure but to reap the many health benefits of running regularly.
Take note, however, that running does not just benefit a person physically but it also has advantages in the mental and emotional aspects of a runner's life.
One of the most common reasons why a lot of people run is to stay physically fit. It is an effective exercise regimen for people to lose or manage their weight. Running lets you burn calories more than any other cardiovascular exercise, and this is the secret to losing weight, burning more calories than you consume. Running, to say the least, is the most popular exercise among people who have to burn extra pounds of body fat.
Running is an excellent cardiovascular exercise which helps strengthen the heart and lungs. The flow of blood and oxygen around the body is improved. Running also expands and contracts the arteries about three times more than when you are living an inactive lifestyle. It lowers blood pressure as well as promotes the elasticity of the arteries.
The risk of cardiovascular diseases such as hypertension and the incidence of heart attack and stroke are significantly reduced. Aside from this, running being a weight-bearing exercise also strengthens the bones and increases bone density thereby also decreasing the risk of osteoporosis.
In addition to the physical benefits one obtains from running, it also has a number of emotional and mental benefits. Studies have shown that people who regularly run have a happier and better disposition that those who don't. Running is a great way to relax and let go of stress. It gives you a better self-image and builds your confidence since it reduces body weight. Knowing that your legs are physically powerful to carry your weight forward, it makes you feel empowered. Some clinically depressed persons are encouraged to run as part of their treatment because it makes the mind more alert and determined.
Coordination is another benefit you gain from running. Of course, if you are running in an uneven terrain, you will be looking out for obstacles like rocks and tree roots. This develops your mind to work together with your body to perform in various terrains as well as take learn to control of their bodies in navigating in these terrains.
Running can be addictive. Some runners, or it may even be fair to say that a lot of them, enjoy the activity just for the simple fact that running gives them intense exhilaration and euphoria. This feeling immediately comes after finishing a run and is the result of the betaendorphin release of the body. These hormones are meant to ease the pain and fatigue after the intense physical activity and helps promote feelings of elation and euphoria. Such a feeling of high spirits is what makes a lot of runners want to do it again and again and run mile after mile after mile.
Running is an all-around exercise, not to mention that all you need for this activity is a good pair of running shoes and a comfortable outfit. However, before you go out and run your first mile, it would be best to consult your doctor or a fitness expert. They can help you make the most out of running by helping you come up with a workout plan to fit your fitness level, lifestyle, and health condition.
Take note, however, that running does not just benefit a person physically but it also has advantages in the mental and emotional aspects of a runner's life.
One of the most common reasons why a lot of people run is to stay physically fit. It is an effective exercise regimen for people to lose or manage their weight. Running lets you burn calories more than any other cardiovascular exercise, and this is the secret to losing weight, burning more calories than you consume. Running, to say the least, is the most popular exercise among people who have to burn extra pounds of body fat.
Running is an excellent cardiovascular exercise which helps strengthen the heart and lungs. The flow of blood and oxygen around the body is improved. Running also expands and contracts the arteries about three times more than when you are living an inactive lifestyle. It lowers blood pressure as well as promotes the elasticity of the arteries.
The risk of cardiovascular diseases such as hypertension and the incidence of heart attack and stroke are significantly reduced. Aside from this, running being a weight-bearing exercise also strengthens the bones and increases bone density thereby also decreasing the risk of osteoporosis.
In addition to the physical benefits one obtains from running, it also has a number of emotional and mental benefits. Studies have shown that people who regularly run have a happier and better disposition that those who don't. Running is a great way to relax and let go of stress. It gives you a better self-image and builds your confidence since it reduces body weight. Knowing that your legs are physically powerful to carry your weight forward, it makes you feel empowered. Some clinically depressed persons are encouraged to run as part of their treatment because it makes the mind more alert and determined.
Coordination is another benefit you gain from running. Of course, if you are running in an uneven terrain, you will be looking out for obstacles like rocks and tree roots. This develops your mind to work together with your body to perform in various terrains as well as take learn to control of their bodies in navigating in these terrains.
Running can be addictive. Some runners, or it may even be fair to say that a lot of them, enjoy the activity just for the simple fact that running gives them intense exhilaration and euphoria. This feeling immediately comes after finishing a run and is the result of the betaendorphin release of the body. These hormones are meant to ease the pain and fatigue after the intense physical activity and helps promote feelings of elation and euphoria. Such a feeling of high spirits is what makes a lot of runners want to do it again and again and run mile after mile after mile.
Running is an all-around exercise, not to mention that all you need for this activity is a good pair of running shoes and a comfortable outfit. However, before you go out and run your first mile, it would be best to consult your doctor or a fitness expert. They can help you make the most out of running by helping you come up with a workout plan to fit your fitness level, lifestyle, and health condition.
Common Running Injuries - Causes, Avoiding Them, and Curing Them
Common running injuries
Your legs and feet take the strain of every running step and are consequently the most common site for running injuries. The chances are that if you get injured, it will be one of the following six problems. Here's how to identify the problem and treat it and, more importantly, prevent it happening in the first place.
Shin splints
Shin splints are a catch-all term for any injury to the muscles, tendons or surface of the bones in your shins. They start with shooting pains up your shins while you're running, but you may also feel pain when you're walking if the injury worsens.
Avoiding them
Shin splints are one of the most common injuries experienced by new runners. They are caused by increasing mileage more rapidly than your body can cope with. Running on hard surfaces, such as roads and pavements, wearing shoes with inadequate cushioning or wearing old shoes will only make the problem worse. Note that shin splints can also be confused with compartment syndrome, which is inflammation of the fascia, the thin covering over your muscle compartments.
Curing them
Shin splints are an overuse injury, so rest, ice and anti-inflammatory drugs will aid recovery. If you overpronate you will be more susceptible to the problem, so check that you are wearing the right running shoes. Stretch the muscles, tendons and nerves in your shins by lying on your back with your right leg in the air. Wrap a towel or belt around the ball of your foot, and then pull it with your left hand, bringing your foot down to the left. You should feel a stretch in the outside of your lower leg and ankle. Pull your foot to the right and you'll feel a stretch in your calf. If rest and ice don't improve the injury, visit a physiotherapist.
Plantar fasciitis
The plantar fascia (a thick band of tissue connecting your heel to the base of your toes) may become torn, inflamed or overstretched when you run. If you feel pain at the base of your heel when you step out of bed in the morning, it's possible you have plantar fasciitis, especially if the pain subsides as you walk around and the muscle warms up, losing its stiffness.
Avoiding it
Plantar fasciitis is often caused by tight Achilles tendons and calf muscles, which should be stretched after every run. High arches or flat feet, as well as wearing old running shoes that do not support your feet may also lead to this injury. Don't be fooled into thinking the injury is improving if it hurts less as you walk around on it - the muscle is simply warming up and becoming less stiff.
Curing it
Rest will help to heal plantar fasciitis, but you can also try this simple exercise: place a golf ball under the arch of your foot and roll it up and down, to the base of each toe and back. Put enough pressure on the ball that you feel a stretch, but not pain.
If the injury persists, see a podiatrist. They will examine your biomechanics and gait and make footwear recommendations. If overpronation is putting a strain on the plantar fascia, the podiatrist may prescribe orthoses, which are personalized insoles specially designed to correct biomechanical problems. Wear a splint at night to lightly stretch your Achilles tendon and plantar fascia while you sleep, or try acupuncture - new research suggests it can effectively treat plantar fasciitis by targeting points in the arches of the feet and calves.
Achilles pain
The Achilles tendon attaches the middle of the back of your heel to your calf. A sack of fluid, called a bursa, separates it from your heel bone to allow free movement. Place too much stress on the tendon - running uphill is a common cause - and it can become inflamed. The pain usually builds up gradually but can be sudden, and the tendon will feel sore above the heel when pressure is applied.
Avoiding it
You will be susceptible to Achilles pain when you are new to running if you train too intensively and overload the tendon. It can also affect experienced runners when they make a change to their training, such as adding more hill work, speed sessions on the track or wearing some new running shoes.
Curing it
Achilles pain is unpredictable - it may clear up rapidly in a matter of one or two weeks if treated early, or it can take months to treat. To alleviate the pain, ice the Achilles and elevate your leg - to prevent any swelling moving down into your foot. Heel lifts in your shoes - of no more than 1cm (1/2in) - can also relieve pressure on the tendon. One of the major causes of Achilles pain is a tight calf muscle putting pressure on the tendon. As soon as it is comfortable for you to do so, you should start stretching and strengthening exercises. Try the following exercise to strengthen your Achilles.
Stand on your toes on the edge of a step. Move your body weight to your injured leg and slowly lower your injured heel while keeping your knee straight. Use your uninjured leg to rise up again on your toes. Work up to three sets of 15 repetitions and repeat every day for three months.
RICE
This is the acronym for rest, ice, compression and elevation. It's an ideal first step for any sprain or strain that leads to inflammation. When you feel pain, the first thing to do is rest. Use ice on the injured area for no more than 20 minutes, at intervals of five hours. Wrap a bandage round the ice pack to hold it in place, taking care not to cut off the blood flow by pulling it too tight. If possible, elevate the injured area above your heart. If the injury doesn't respond in 48 hours, see your doctor.
Take it slowly
The single easiest way to avoid injury is to increase your mileage gradually. It's easy to forget this when you are new to running and want to pull on your running shoes every day, but by alternating your running days with rest or cross-training days, you will reduce your risk of injury and enjoy the benefits of a variety of workouts.
Your legs and feet take the strain of every running step and are consequently the most common site for running injuries. The chances are that if you get injured, it will be one of the following six problems. Here's how to identify the problem and treat it and, more importantly, prevent it happening in the first place.
Shin splints
Shin splints are a catch-all term for any injury to the muscles, tendons or surface of the bones in your shins. They start with shooting pains up your shins while you're running, but you may also feel pain when you're walking if the injury worsens.
Avoiding them
Shin splints are one of the most common injuries experienced by new runners. They are caused by increasing mileage more rapidly than your body can cope with. Running on hard surfaces, such as roads and pavements, wearing shoes with inadequate cushioning or wearing old shoes will only make the problem worse. Note that shin splints can also be confused with compartment syndrome, which is inflammation of the fascia, the thin covering over your muscle compartments.
Curing them
Shin splints are an overuse injury, so rest, ice and anti-inflammatory drugs will aid recovery. If you overpronate you will be more susceptible to the problem, so check that you are wearing the right running shoes. Stretch the muscles, tendons and nerves in your shins by lying on your back with your right leg in the air. Wrap a towel or belt around the ball of your foot, and then pull it with your left hand, bringing your foot down to the left. You should feel a stretch in the outside of your lower leg and ankle. Pull your foot to the right and you'll feel a stretch in your calf. If rest and ice don't improve the injury, visit a physiotherapist.
Plantar fasciitis
The plantar fascia (a thick band of tissue connecting your heel to the base of your toes) may become torn, inflamed or overstretched when you run. If you feel pain at the base of your heel when you step out of bed in the morning, it's possible you have plantar fasciitis, especially if the pain subsides as you walk around and the muscle warms up, losing its stiffness.
Avoiding it
Plantar fasciitis is often caused by tight Achilles tendons and calf muscles, which should be stretched after every run. High arches or flat feet, as well as wearing old running shoes that do not support your feet may also lead to this injury. Don't be fooled into thinking the injury is improving if it hurts less as you walk around on it - the muscle is simply warming up and becoming less stiff.
Curing it
Rest will help to heal plantar fasciitis, but you can also try this simple exercise: place a golf ball under the arch of your foot and roll it up and down, to the base of each toe and back. Put enough pressure on the ball that you feel a stretch, but not pain.
If the injury persists, see a podiatrist. They will examine your biomechanics and gait and make footwear recommendations. If overpronation is putting a strain on the plantar fascia, the podiatrist may prescribe orthoses, which are personalized insoles specially designed to correct biomechanical problems. Wear a splint at night to lightly stretch your Achilles tendon and plantar fascia while you sleep, or try acupuncture - new research suggests it can effectively treat plantar fasciitis by targeting points in the arches of the feet and calves.
Achilles pain
The Achilles tendon attaches the middle of the back of your heel to your calf. A sack of fluid, called a bursa, separates it from your heel bone to allow free movement. Place too much stress on the tendon - running uphill is a common cause - and it can become inflamed. The pain usually builds up gradually but can be sudden, and the tendon will feel sore above the heel when pressure is applied.
Avoiding it
You will be susceptible to Achilles pain when you are new to running if you train too intensively and overload the tendon. It can also affect experienced runners when they make a change to their training, such as adding more hill work, speed sessions on the track or wearing some new running shoes.
Curing it
Achilles pain is unpredictable - it may clear up rapidly in a matter of one or two weeks if treated early, or it can take months to treat. To alleviate the pain, ice the Achilles and elevate your leg - to prevent any swelling moving down into your foot. Heel lifts in your shoes - of no more than 1cm (1/2in) - can also relieve pressure on the tendon. One of the major causes of Achilles pain is a tight calf muscle putting pressure on the tendon. As soon as it is comfortable for you to do so, you should start stretching and strengthening exercises. Try the following exercise to strengthen your Achilles.
Stand on your toes on the edge of a step. Move your body weight to your injured leg and slowly lower your injured heel while keeping your knee straight. Use your uninjured leg to rise up again on your toes. Work up to three sets of 15 repetitions and repeat every day for three months.
RICE
This is the acronym for rest, ice, compression and elevation. It's an ideal first step for any sprain or strain that leads to inflammation. When you feel pain, the first thing to do is rest. Use ice on the injured area for no more than 20 minutes, at intervals of five hours. Wrap a bandage round the ice pack to hold it in place, taking care not to cut off the blood flow by pulling it too tight. If possible, elevate the injured area above your heart. If the injury doesn't respond in 48 hours, see your doctor.
Take it slowly
The single easiest way to avoid injury is to increase your mileage gradually. It's easy to forget this when you are new to running and want to pull on your running shoes every day, but by alternating your running days with rest or cross-training days, you will reduce your risk of injury and enjoy the benefits of a variety of workouts.
How to keep your weight down over Christmas - 30 mins 3 times a week.
Although we may not want to admit it most people average a weight gain of 3-5 pounds or more over Christmas and New Years. With all the holiday parties and New Year's celebrations it is very difficult to eat healthy during the holiday seasons. In order to help combat the holiday weight gain, adding an exercise routine can really help to keep you in shape over the holiday season.
Many people may say that they simply don't have time to work out or run on the treadmill during the busy holiday season, but simply finding 30 minutes, three times a week, can really make a difference in preventing that holiday weight gain. If you are really pressed for time then try to do an exercise that will allow you to "get the most bang for your £." If you only have 30 minutes to work out, then you are going to want to do an activity that will burn the most calories in this amount of time. The best bet is a running routine.
It doesn't matter if you are a fast or a slow runner; if you run for that same 30 minutes you are still going to burn a similar amount of calories. The important thing is to make sure that you are running in a safe and healthy manner that will prevent you from injuring yourself so that you can still enjoy the holiday season.
When you decide to start a holiday running program, make sure that you stretch before and after each run. Stretching helps prevent your muscles from tightening up after you work out, which will help to prevent you from being sore later on. Also, make sure that you have good socks that wick away the sweat while you are working out. Moisture wicking socks will help prevent blisters from forming, which will help to make sure you can still wear those holiday high heels or dress shoes that we all plan to wear. Lastly, make sure that you are wearing the proper running shoes. If your running shoes are really worn out then don't be afraid to buy yourself an early Christmas present. Running with really old shoes or even shoes that don't fit properly can lead to a whole host of biomechanical problems, not to mention blisters that will not bring you any holiday cheer.
We all want to enjoy the holidays and eat all the yummy food that comes along with it. Following a running schedule is a great way to allow yourself to eat what you want during the holidays while still staying in shape. If you decide to run this season, just remember to use the right gear in order to keep yourself injury free.
Many people may say that they simply don't have time to work out or run on the treadmill during the busy holiday season, but simply finding 30 minutes, three times a week, can really make a difference in preventing that holiday weight gain. If you are really pressed for time then try to do an exercise that will allow you to "get the most bang for your £." If you only have 30 minutes to work out, then you are going to want to do an activity that will burn the most calories in this amount of time. The best bet is a running routine.
It doesn't matter if you are a fast or a slow runner; if you run for that same 30 minutes you are still going to burn a similar amount of calories. The important thing is to make sure that you are running in a safe and healthy manner that will prevent you from injuring yourself so that you can still enjoy the holiday season.
When you decide to start a holiday running program, make sure that you stretch before and after each run. Stretching helps prevent your muscles from tightening up after you work out, which will help to prevent you from being sore later on. Also, make sure that you have good socks that wick away the sweat while you are working out. Moisture wicking socks will help prevent blisters from forming, which will help to make sure you can still wear those holiday high heels or dress shoes that we all plan to wear. Lastly, make sure that you are wearing the proper running shoes. If your running shoes are really worn out then don't be afraid to buy yourself an early Christmas present. Running with really old shoes or even shoes that don't fit properly can lead to a whole host of biomechanical problems, not to mention blisters that will not bring you any holiday cheer.
We all want to enjoy the holidays and eat all the yummy food that comes along with it. Following a running schedule is a great way to allow yourself to eat what you want during the holidays while still staying in shape. If you decide to run this season, just remember to use the right gear in order to keep yourself injury free.
How to Run to Burn Fat Quick!
It's true that when you do more exercise on a regular basis and stick to the same way of eating or improve it slightly, you will burn fat and lose weight, so running a 5k (3.12 miles) to burn fat is a sound principle.
Depending on the length and difficulty of your workout, your body will usually use carbohydrates (stored as glycogen in the muscles and liver) and fat as its fuel source. And from this, your body will select a different ratio of these fuels for various types of exercise.
Fat contains more calories per gram (9kcal) than carbohydrates (4kcal) and takes longer to convert to energy so they tend to be used for anything that is slower in nature and over longer durations. As you improve your fitness levels, you will become more of a fat burning machine, whilst preserving more of your glycogen stores...You will burn more fat.
When exercise becomes harder the body uses a much higher percentage of glycogen and less fat, although this doesn't mean that training at higher intensities won't burn fat. There is a big misunderstanding about this however. Because running at a lower intensity will rely on the use of more fat than glycogen, therefore won't this mean that to burn fat at its highest rate you need to run at a slower pace and for longer?
Well, when we talk about burning fat we're basically talking about using up and burning off more calories than we are eating and taking in. When we exercise, the level of intensity we work at will also dictate the amount of calories we burn as well as where these calories come from, so the higher the level of intensity, the more calories will be used as fuel. Basically speaking, a greater percentage of calories from carbohydrates but also more overall fat calories.
So the secret to running a 5k to burn fat is to do a combination of both slow and steady training and shorter but higher intensity sessions to get the best improvements in fitness but also to burn off more fat.
Depending on the length and difficulty of your workout, your body will usually use carbohydrates (stored as glycogen in the muscles and liver) and fat as its fuel source. And from this, your body will select a different ratio of these fuels for various types of exercise.
Fat contains more calories per gram (9kcal) than carbohydrates (4kcal) and takes longer to convert to energy so they tend to be used for anything that is slower in nature and over longer durations. As you improve your fitness levels, you will become more of a fat burning machine, whilst preserving more of your glycogen stores...You will burn more fat.
When exercise becomes harder the body uses a much higher percentage of glycogen and less fat, although this doesn't mean that training at higher intensities won't burn fat. There is a big misunderstanding about this however. Because running at a lower intensity will rely on the use of more fat than glycogen, therefore won't this mean that to burn fat at its highest rate you need to run at a slower pace and for longer?
Well, when we talk about burning fat we're basically talking about using up and burning off more calories than we are eating and taking in. When we exercise, the level of intensity we work at will also dictate the amount of calories we burn as well as where these calories come from, so the higher the level of intensity, the more calories will be used as fuel. Basically speaking, a greater percentage of calories from carbohydrates but also more overall fat calories.
So the secret to running a 5k to burn fat is to do a combination of both slow and steady training and shorter but higher intensity sessions to get the best improvements in fitness but also to burn off more fat.
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