Running isn't just a good way of training for fitness, it can be good for your mind too!
Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clear headedness and a feeling of well-being that follow a long run.
This is due to a release of endorphins produced by the pituitary gland and the hypothalamus during exercise after reaching a certain point during that exercise. Running helps you reach that point during exercise quicker and give you a bigger burst of endorphins.
So what are you waiting for? Go for it!
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Buying The Right Running Shoes
It's time to treat yourself to a new pair of running shoes!
If you're putting in the milage pounding the road whilst training for running fitness you owe it to yourself to maximise your comfort and protect against injury.
New Balance specialise in running shoes, their fit is second to none and it's important that your running shoe fits like a glove, another bonus is that they are also very light
New Balance are having a clearance sale with up to 50% off new running shoes with free shipping and free returns. So what are you waiting for? Hit the New Balance link/icon below and take a look!
If you're putting in the milage pounding the road whilst training for running fitness you owe it to yourself to maximise your comfort and protect against injury.
New Balance specialise in running shoes, their fit is second to none and it's important that your running shoe fits like a glove, another bonus is that they are also very light
New Balance are having a clearance sale with up to 50% off new running shoes with free shipping and free returns. So what are you waiting for? Hit the New Balance link/icon below and take a look!
Increase Your Running Speed With Fartlek Training.
If you wish to develope your running speed, fartlek is a good training workout to start with.
Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play', combines continuous and interval training. Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic energy pathways.
Fartlek for Runners
The following are a selection of fartlek sessions:
Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.
•10 minutes warm up jog.
•Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
•10 minute cool down jog
Saltin Fartlek
This is good training for 1500m, 5k and 3k.
•10 minutes warm up jog
•Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
•10 minute cool down jog
Astrand Fartlek
This is good training for 800m.
•10 minutes warm up jog
•Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
•10 minute cool down jog
Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.
•10 minutes warm up jog
•Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30
•10 minute cool down jog
Hill Fartlek
•10 minutes warm up jog
•Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills
•10 minute cool down jog
Use these workouts within your training schedule and you should see a difference in your speed pretty soon.
Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play', combines continuous and interval training. Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic energy pathways.
Fartlek for Runners
The following are a selection of fartlek sessions:
Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.
•10 minutes warm up jog.
•Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
•10 minute cool down jog
Saltin Fartlek
This is good training for 1500m, 5k and 3k.
•10 minutes warm up jog
•Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
•10 minute cool down jog
Astrand Fartlek
This is good training for 800m.
•10 minutes warm up jog
•Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
•10 minute cool down jog
Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.
•10 minutes warm up jog
•Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30
•10 minute cool down jog
Hill Fartlek
•10 minutes warm up jog
•Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills
•10 minute cool down jog
Use these workouts within your training schedule and you should see a difference in your speed pretty soon.
Midnight Snacks - A Help For Running, Training or Working Out in The Morning.
If you run, train or workout in the morning then midnight snaks are good for you.
If you are not physically fit, or at least fairly active, then a midnight snack is not going to help you lose any weight or keep any inches off of your waistline. However, if you are going to work out the next morning, or if you had a good workout the day before, then a snack in the dead of night can be very beneficial.
First, if you are working out the next morning, it may be the only way you can get some calories before your workout. A lot of people can not eat for a few hours before they workout or else they will have upset stomachs and cramping. Thankfully, I am not one of those people, but there are plenty of runners who do.
If you get up at 3 or 4 in the morning and have a bagel before going back to bed, then you will have that much more fuel before you begin your workout at 6 or 7 in the morning.
If you had a particularly good workout during the day, and you do not eat enough after your workout, then you may have trouble sleeping because of hunger pangs. Perhaps you worked out after dinner, or you worked out twice but only had a small dinner after the second workout. If you are not able to have two small meals after your workout, and your sleep is suffering, you should try getting up and having something light before going back to bed.
Another example of when you may want to eat a little extra is when you are not feeling well the day before. I remember one day that I did not eat much, and when I sat down to dinner I was feeling a little nauseous and could not as much as I knew that I was going to need. I did not sleep well at all that night, so I woke up and had a bagel with cream cheese at 3:30 that morning.
I slept like a baby for the next 3 hours after that, and when I woke up I had another bagel and then went out for a great ten mile run. I doubt that I would have had the energy had I only had a small breakfast right before the run.
If you have trouble sleeping with food in your stomach, then try to drink some milk or juice before settling back to sleep. It will still get you some calories without weighing heavily in your stomach.
The next time you wake up and are hungry, then give the old midnight snack a try and see if it works for you when you get out the next morning for your run, training or workout.
If you are not physically fit, or at least fairly active, then a midnight snack is not going to help you lose any weight or keep any inches off of your waistline. However, if you are going to work out the next morning, or if you had a good workout the day before, then a snack in the dead of night can be very beneficial.
First, if you are working out the next morning, it may be the only way you can get some calories before your workout. A lot of people can not eat for a few hours before they workout or else they will have upset stomachs and cramping. Thankfully, I am not one of those people, but there are plenty of runners who do.
If you get up at 3 or 4 in the morning and have a bagel before going back to bed, then you will have that much more fuel before you begin your workout at 6 or 7 in the morning.
If you had a particularly good workout during the day, and you do not eat enough after your workout, then you may have trouble sleeping because of hunger pangs. Perhaps you worked out after dinner, or you worked out twice but only had a small dinner after the second workout. If you are not able to have two small meals after your workout, and your sleep is suffering, you should try getting up and having something light before going back to bed.
Another example of when you may want to eat a little extra is when you are not feeling well the day before. I remember one day that I did not eat much, and when I sat down to dinner I was feeling a little nauseous and could not as much as I knew that I was going to need. I did not sleep well at all that night, so I woke up and had a bagel with cream cheese at 3:30 that morning.
I slept like a baby for the next 3 hours after that, and when I woke up I had another bagel and then went out for a great ten mile run. I doubt that I would have had the energy had I only had a small breakfast right before the run.
If you have trouble sleeping with food in your stomach, then try to drink some milk or juice before settling back to sleep. It will still get you some calories without weighing heavily in your stomach.
The next time you wake up and are hungry, then give the old midnight snack a try and see if it works for you when you get out the next morning for your run, training or workout.
How To Start Training For Runs After A Long Layoff
Some people stop running for a while whether the reason is due to injury, loss of get up and go personal problems or whatever.......
Coming back to running after some time off can be tough. Here are some tips on how to do it properly.
Ease into it - After a long hiatus, the runner usually comes back carrying around extra weight, this slows the runner down and puts added stress on the body. To get back to tip top shape without getting injured, it's important that you limit your running to twenty minutes per day at a slow pace, three days per week, for several weeks. I also recommend that you reduce your daily calorie intake by 250 calories to help you lose weight.
Rest - Without exception, you want to have a rest day in between each run day. You need to give your body a chance to rest and repair itself. Running consecutive days at this point will only lead to a continuous break down, eventually resulting in injury.
Run with a group - Returning runners respond better when they are accompanied by like-minded people who can encourage them along the way. Even if the group you are running with can run faster and longer, many of the individuals of that group will have a comeback story of their own that you can draw inspiration from. Some will even run with you all the way even if they are more than able to run laps around you at this point. Even if they leave you behind, just looking at them go will give you hope that you will get back to the shape you were in.
Follow these few simple rules and you'll soon find yourself raring to get out there once more!
Coming back to running after some time off can be tough. Here are some tips on how to do it properly.
Ease into it - After a long hiatus, the runner usually comes back carrying around extra weight, this slows the runner down and puts added stress on the body. To get back to tip top shape without getting injured, it's important that you limit your running to twenty minutes per day at a slow pace, three days per week, for several weeks. I also recommend that you reduce your daily calorie intake by 250 calories to help you lose weight.
Rest - Without exception, you want to have a rest day in between each run day. You need to give your body a chance to rest and repair itself. Running consecutive days at this point will only lead to a continuous break down, eventually resulting in injury.
Run with a group - Returning runners respond better when they are accompanied by like-minded people who can encourage them along the way. Even if the group you are running with can run faster and longer, many of the individuals of that group will have a comeback story of their own that you can draw inspiration from. Some will even run with you all the way even if they are more than able to run laps around you at this point. Even if they leave you behind, just looking at them go will give you hope that you will get back to the shape you were in.
Follow these few simple rules and you'll soon find yourself raring to get out there once more!
Two Routines That Will Take Your Running to the Next Level
If you've been doing the same running regiment for a while and are looking to take your running to the next level, try the following routines to help increase your strength, speed, and endurance.
Routine One - Speedwork: Simply put, if you want to be a faster runner, you simply have to practice running faster on a regular basis. This is no different from going to the gym every day to get stronger, but instead of just strengthening your muscles, your also strengthening your heart, lungs, and circulatory system. During your regular running workout, do 15-30 second intervals of fast running. These should be so hard that you find it hard to talk while doing them. Then, continue your normal pace for 2-3 minutes so that you can recover a little, then repeat the process until you finish your planned distance or time. You should do this workout once per week, increasing your total distance every one or two weeks.
Routine Two - Hills: The incline of hills acts as resistance. If you do hills on a regular basis, your legs will become stronger. During a regular workout, approach a hill that is anywhere between forty and fifty strides. As you approach the hill you want to slow your pace and shorten your side. However, you want to keep the same cadence (steps per minute). Keep strict form and control your breathing. After you get to the top, turn around and walk back down slowly to catch your breath. Then, go off and finish your workout. You want to add an additional hill repeat with each week that passes until you reach six. You want to do a hill workout once per week, and not on the same day as your speed workout.
Routine One - Speedwork: Simply put, if you want to be a faster runner, you simply have to practice running faster on a regular basis. This is no different from going to the gym every day to get stronger, but instead of just strengthening your muscles, your also strengthening your heart, lungs, and circulatory system. During your regular running workout, do 15-30 second intervals of fast running. These should be so hard that you find it hard to talk while doing them. Then, continue your normal pace for 2-3 minutes so that you can recover a little, then repeat the process until you finish your planned distance or time. You should do this workout once per week, increasing your total distance every one or two weeks.
Routine Two - Hills: The incline of hills acts as resistance. If you do hills on a regular basis, your legs will become stronger. During a regular workout, approach a hill that is anywhere between forty and fifty strides. As you approach the hill you want to slow your pace and shorten your side. However, you want to keep the same cadence (steps per minute). Keep strict form and control your breathing. After you get to the top, turn around and walk back down slowly to catch your breath. Then, go off and finish your workout. You want to add an additional hill repeat with each week that passes until you reach six. You want to do a hill workout once per week, and not on the same day as your speed workout.
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