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.
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.
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