Running on Nothing: Best Ways to Protect Your Legs on Your Jogs

 

Running is one of the best and most effective forms of exercise, helping to burn calories, build muscle, strengthen joints, and improve mental health all at the same time. A simple one mile jog burns an average of 100 calories. Running is something most humans are able to do instinctively, with no real training or fancy equipment required. While the benefits of regular running are great, the impact does increase your potential for certain problems. There are some steps you can take to help protect your legs while out jogging.

 

Remember to Warm Up and Cool Down

Warm ups and cool down times are absolutely essential to helping keep you safe while running. Start and finish each work out with a 10-15 minute slower paced jog or fast paced walk. This gives your muscles time to loosen up and stretch out before too much is demanded of them, and relax once the workout is over.

 

Stretch

Stretching should be a vital part of your warm up and cool down routine. It is very important to take time to stretch all major muscle groups before working out to help prevent muscle strains or tears. In the event that you feel slight muscle aches and pains, try applying heat to the sore area before your workout. Remember to only stretch to where you are comfortable and hold each stretch for at least 30 seconds.

 

Ice

Many common running injuries  can start out as minor aches or inconveniences. Do not ignore them. Icing a sore area is a great way to reduce swelling and minimize injury to enable you to stay on the road to healthy running.

 

Wear Good Shoes

Good shoes may be different for everyone, but they are important for someone hoping to run regularly without injury. Take time to shop around and invest in well fitted comfortable shoes that can take you the distance. Proper fitted shoes will help prevent many common running issues such as shin splints, varicose veins, sprains, and blisters. Ivein in Provo Utah says if you already prone to these kind of veins, you should get varicose vein treatment to make sure your circulation won’t prevent you from running more.

 

Vary Your Route and Running Surface

The impact of day to day running on asphalt or pavement can cause serious strain on runner’s joints. Vary your route so you run some streets, but also gravel, grass, track, and trails. Softer surfaces tend to be easier on joints, so take a break from road running and run in the grass for a change.

 

Don’t Be Afraid to Rest

Listen to your body. If you are icing a sore knee, chances are you would benefit from a day or two break from running. Of course running for exercise will not always feel easy and pleasant, but it should not feel painful. If you have pain, it likely means an injury is on the way. Take time to rest and let your body heal.

 

Many people report that running makes them happier, healthier, and able to think more clearly. Take time to take the proper precautions, lace up a pair of well fitted shoes, do some stretching, and hit the road (or the grass beside it) for a run!

 

Categories: fitness, healing, ice, jogging, Protection, Running, stretch, Warm-Up

Walking and Running: Five Top Tips for Beginners

 

Fitness can be incredibly simple, especially if you go walking or running. All you need is a good pair of shoes, and to follow these tips:

 

1. The Scenic Route: Wellness expert Rebecca Pratt urges, ‘Don’t underestimate the motivation of a scenic route—enjoying your surroundings will make your walk or run more fun, and keep you coming back for more. The variety of changing seasons and new routes are advantages of exercising outdoors, although practical considerations sometimes require some indoor workouts. Some research suggests that simply being outdoors, especially in more “natural” surroundings, has a positive effect on your health. Look for routes that include green spaces such as parks, woodlands, and the countryside, as well as waterside walks along lakes, rivers, canals and the beach. In cities, look for tree-lined streets with interesting buildings, attractive public open spaces, and low traffic roads. You may even want to use a “promoted route,” such as a bike path, that’s been designed for fitness pursuits and displays distance increments for you. To measure the distance you’ve gone on any route, consider using a pedometer.’

 

2. Terrain Variety: ‘Keep in mind that the most effective routes for walking/running are those with varied terrain,’ Pratt advises. ‘Flat levels for a brisk but steady pace; gentle hills for a challenge; and steep slopes, which are more demanding on the way up and require better balance on the way down. Walking up a hill with 15% slope uses about a third more energy than walking on a flat surface, while walking downhill takes about the same energy as walking on level ground– unless the hill is very steep, in which case your muscles must work harder to keep your balance.’

 

3. Ground Surface: According to Pratt, ‘Contact with a poor ground surface is one of the five leading causes of injury for outdoor exercisers. The best surfaces for both walking and running are uniform, cushioned surfaces such as grass or loose granular tracks. Uneven, yielding or sticky surfaces, such as rough stony ground, mud, or sand, take more work and concentration, and will likely slow you down, especially if hidden by grass or other vegetation. Especially if you have bone or joint problems, you’ll want to avoid hard surfaces like asphalt, concrete, and rocky gravel. Minimize your risk of injury by wearing good quality shoes with proper cushioning, support, and traction for those slick spots.’

 

4. Water Stops and Resting Places: ‘When possible plan a route that has water stops,’ Pratt instructs. ‘Park fountains, spigots outside buildings, neighbour’s hoses, or your own. Consider an “out and back” circuit in your neighbourhood that allows you to stop at home for a quick drink, or carry water with you. On hot, humid days, look for ways to get wet: pass through a sprinkler or splash yourself from a water fountain or tap. Even experienced walkers and runners can sometimes use a rest; novice walkers even more so. Routes with seats, shelters, or café stops may be welcome respites that allow you to re-hydrate before you push on. If you’re working out in hot weather, you may also want to pick a shady route that’s cooler and provides protection from a broiling sun.’

 

5. Safety: Pratt asserts, ‘Always consider safety. Avoid high-crime or deserted areas, but also look for areas that are not overly congested, either with cars or other types of traffic such as roller-bladers or cyclists. Wear light-coloured clothes or reflectors so that drivers can see you, walk or run facing traffic, and use sidewalks whenever possible. Employ the buddy system—especially during the early morning and late evening hours.’

Categories: Running, Safety, Scenic Route

10 Ways to Make Running in Cold Weather Safe and Enjoyable

Running is good for your wellness, but British temperatures can seriously put you off. Running around in all that rain and wind may seem like more of a threat than a treat to your wellbeing, but unless you can afford a treadmill or gym membership it’s your only fitness option. However, running in cold weather can actually be enjoyable, as long as you do it correctly. With that in mind, we spoke to marathon runner Lizzie Heiselt, and running expert at Sport Chalet Paul Smedley, for their tips on making winter running safe, comfortable, and enjoyable.

 

1. Change Your Warm Up: According to Heiselt, ‘Your body warms up at a slower pace in the cold, so take 10 extra minutes to do warm-up exercises indoors. Jumping jacks, walking lunges, and running in place will all work. By the time you get outside, you’ll already be sweating and ready to run.’

 

2. Rethink Your Shoes: ‘Not all running shoes are created equal,’ says Heiselt. ‘Winter conditions mean less mesh is more — more warmth, fewer frozen toes. Good winter running shoes will help keep the warmth in and the snow, sleet and slush out. Shoes made with GoreTex, such as the Brooks Women’s Ghost GTX have waterproof, breathable material that will help keep your feet warm and dry.’

 

3. Layer Up: Smedley suggests the following guidelines for layers:

• 30 degrees: two tops, one bottom.


• 10 to 20 degrees: two tops, two bottoms.


• 0 to 10 degrees: three tops, two bottoms.


• -10 to 0 degrees: three tops, two bottoms, gloves and one scarf wrapped around your mouth.


• -20 degrees: three tops, three bottoms, one extra pair of gloves and one scarf wrapped around your mouth

 

4. Conquer the Wind: Heiselt warns, ‘Winter winds can be fierce, so look for a jacket that will shield both wind and water like the Nike Women’s Shield Flash Jacket. This jacket has 62% more visibility than a normal reflective jacket to make sure you are not only warm and dry, but seen and on those dark, grey days.’

 

5. Cover Your Legs: ‘The best way to keep your legs going strong during cold weather is by covering them from hip to ankle,’ Heiselt asserts. ‘Running tights…are quick-drying and help trap the heat.’

 

6. Protect Your Hands: ‘Cold, chapped, and cracked hands are my biggest pet peeves of winter weather,’ notes Heiselt. ‘They can distract you from running your best. It’s worth investing in a good pair of gloves if it means you can still use your hands without pain for the rest of the day.’

 

7. Keep Your Head On: Heiselt explains, ‘Wrap your noggin with a hat that will stay secure and keep in the warmth because your head is super sensitive to cold temps.’

 

8. Shun Cotton Socks: Heiselt cautions, ‘Fear the cotton! Never wear cotton socks when running. Ever. Not in cold temperatures, not in hot. Cotton retains moisture, which can cause cold feet, blisters — and pain. Keep your feet warm and dry with a sock made of wicking fabric like SmartWool.’

 

9. Watch Your Step: ‘It’s okay to run in the snow as long as you are smart about it,’ Heiselt comments. ‘[Run] on the part of the path that’s most beaten down, or to take it slow and watch your step if you are the first one on the path. You may also want to think about wearing trail shoes for extra traction.’

 

10. Race the Winter Away: Heiselt advises, ‘Organised races provide motivation and excitement in what can be a dark, dreary time of year. Winter races often serve up hot chocolate along with camaraderie and happiness, and can be a great way to stay in shape and help the winter pass more quickly. Plus, many winter 5Ks are holiday themed, where dressing up is encouraged, so start looking for your best reindeer or elf running costume now!’

Categories: cold weather, cotton socks, feet warm, heiselt, nbsp, Running, running shoes, scarf wrapped, winter, winter running, workout clothing

6 Problems Only Runners Would Understand And How To Cope

No matter the distance, running presents both emotional and physical challenges for humans. Over time, even the healthiest of runners will find themselves struggling with some mental, physical, or emotional issues, and here are six of the most common problems and how they can be remedied.

 

1. Chronic Malnutrition

Once the miles begin to increase, it is time for every runner to take a second look at their diet. Long distance training puts a huge strain on the body, and everyone should increase their caloric intake with a strong focus on carbs and protein. No matter your reasons for running, you must take necessary steps to get the needed nutrition and carbs to keep you healthy.

 

2. Back Pain

Back pain is extremely common for runners, and it generally stems from a few primary issues. Lower back issues are often the result of inappropriate footwear or an improper gait. Talk to a professional if you are unsure of what shoes would be best for you. If the pain is higher up, you should work on their posture and ensure that their shoulders are relaxed while running.

 

3. Running Obsession

Repetitive actions while training can turn into a habit, and any habit can also become an obsession. Runners should set mandatory rest days and then stick to them no matter what. It is also important to remain aware of injuries that will result in the need for resting and injuries that are okay to run through. Create a running group with friends or others in your neighborhood, since only other runners can truly understand your love for the sport.

 

4. Foot Injuries

Foot injuries are the bane of any runner, and experts at a foot clinic in Toronto say it is important to understand exactly when they have become serious. Minor soreness or stiffness is generally not a dire issue, but any sharp pains or reoccurring soreness means that the runner should contact a clinic immediately to avoid further damage. Foot injuries are the most common injuries in runners, so they should not be taken lightly.

 

5. Chronic Dehydration

What many do not know is that both over-hydration and dehydration are serious issues for runners. While there is no set number for how much water runners should drink throughout the day, there is a simple test. Weighing oneself before and after a run will give the runner an idea on how much extra water they should be drinking.

 

6. Lopsided Training

As the runner progresses, it is all too easy for training to become very lopsided. In order to be the best possible runner, everyone should take one or two days a week to train the rest of their body. Some of the best options include light weights, swimming, and cycling to improve their overall health.

 

As with any sport, running comes with its own fair share of risks. When these few common issues are avoided, however, runners can continue to enjoy their training for years on end.

 

Informational credit to Physiomobility Health Group.

Categories: cope, foot injuries, injuries, nbsp, problems, runner, runners, Running

First-Time Triathletes: Training Advice You Need To Know

Triathletes are becoming more and more popular as a sport, but if you’ve never attempted one before they can be a little daunting. There are a number of reasons why people get involved with triathlons, from enjoying the variety, wanting a new challenge or wanting to develop skills in a number of sports that they already have a basic level of skill in already. There’s plenty of time left to train for a triathlon, but where should you begin? There are a number of different things you can do to make your triathlon go that little bit more smoothly. Here are some tips to help you train more effectively, improve your confidence and help you get the most out of your training.

 

Go short before going long

One of the most famous triathlons in the world is the Ironman World Championships, which is an award-winning competition which consists of a 140.6 mile event in total – 2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running. This is more than any first-timer should attempt though. If you’re new to triathlons, you should begin with a shorter sprint-distance event (400 to 500 yards of swimming, 11 to 15 miles of cycling and just over 3 miles of running).

 

Stay close to home

For the first race, you need to take it easy so pick an event that’s close to home. This will reduce race-day stress and the hassle of being exhausted from travelling. You can also do some of your training workouts on the course, helping to increase your confidence when it comes to the big day. Anything that helps to improve your state of mind for race day is advisable, particularly when you’re new to this kind of race.

 

Just a swimsuit and goggles for the swim

If you don’t own a wetsuit or are inexperienced in open water swimming, you should select an event where you will not need a wetsuit such as one which takes place in a pool. If your event does require a wetsuit, you may be able to rent one from some retail stores. A good pair of goggles and a swimsuit made for lap swimming, not just for sunbathing, will help you with the swim portion of your event.

 

Your bike is fine

The bike you’re currently riding is just fine for training, whether it’s a road bike, a mountain bike or a hybrid. The majority of people complete their first triathlon on a borrowed bike – just make sure that the bike is a correct fit for you and that it’s in good working order. Make sure the tires are in good order and the cables aren’t frayed. Most races have a support motor vehicle (also known as sag support) following the race to pick up riders unable to complete the bike leg for one reason or another, but it is best that you know how to change a flat tire for training and race day, just in case.

 

You need running shoes

Unlike your bike, your shoes do need to be appropriate for the race – you need running shoes specifically. It’s advised that you go to a specialist sport store and have an expert help you pick out a good pair of running shoes so that you can get the right fit for your feet and gait when you walk. A proper fit is important for your race so that you’re not wearing anything too tight or loose when you’re running, so make sure that you spend some time choosing the right pair of running shoes for you.

Categories: bike, event, fitness, nbsp, Running, running shoes, Shoes, training, triathlon

How To Tell When You Need To Get New Running Shoes

Every runner should understand how important it is to keep their feet protected with high-quality running shoes in order to avoid injury. However, not every runner knows the signs that they need to pick up a new pair. These three tell-tale signs of wear are your cue to invest in a new pair of running shoes.

 

Track Your Mileage

Many runners track their mileage for personal reasons. Doing this can also help you know when it is time to replace your shoes. Most podiatrists recommend replacing running shoes every 400 to 600 miles, but this figure depends on a variety of different factors. According to Dr. Thomas Rambacher, every time you take a stride while running, the force is equal to three times that of your body weight. If your shoes are not absorbing the impact properly, you can experience foot, ankle, leg, and even hip injuries as a result. It is important to take your weight, stride, and speed into account, as well as the type of terrain you run on. A heavier person will naturally create more impact while running than a lighter individual. Thus, they would need to replace their shoes more frequently.

 

Inspect the Midsole

The midsole of a running shoe provides much-needed cushion to your feet, and protects the fragile bones in them from damage. If you take a look at the side of the midsole, you may notice a few wrinkles or lines, which are considered normal signs of wear. However, if there are many lines present, and overlapping ones, it is time to get new running shoes. Too many wrinkles and lines mean that your midsole is thoroughly worn and is no longer able to cushion your feet effectively.

 

Don’t Ignore Pain

Many runners ignore foot pain, assuming that it naturally occurs after a run. While this common belief does have some truth to it, your shoes also play a big role. If you are experiencing more discomfort than usual, your shoes may be the culprit. Try on different styles of running shoes, and compare the difference in how your feet feel to your old pair. If the support and level fo comfort is noticeable, it’s time to invest in a new pair of running shoes. A podiatrist can help you find the right type of shoes based on your arch, build, and other needs.

 

Every runner relies on their shoes to keep their feet protected. However, when your shoes are running low on life, you can be putting yourself at a higher risk of injury. Determine when you need to invest in new shoes with these strategies.

Categories: exercise, Feet, feet protected, fitness, pair, Running, running shoes, Shoes, time

Straight from the Stars: Celebs Share Their Fitness Tips

There are a lot of celebrity weight loss tips out there, but these often come from trainers to the stars rather than the stars themselves. Surely, if you want to learn about a celeb’s personal wellness routine, you should get it straight from the horse’s mouth? With that in mind, we’ve gathered up direct quotes from gorgeous starlets, who have revealed all about how they take care of their wellbeing.

 

1. Kristen Bell: You might not expect the star of Veronica Mars and Forgetting Sarah Marshall to have a lot in common with a 90s rapper, but Kristen Bell has something in common with Sir Mix-A-Lot: A butt fetish. ‘My favourite things on the planet. I want two round cupcakes, always,’ she says. ‘I kicked my buns and abs sets into high gear when I knew I’d have to be in my bra and underwear on House of Lies.’ How did she do it? With Physique 57 Ballet Barre. Kristen explains, ‘They target exactly where every woman needs to focus. It’s just butt, thighs, abs, butt, thighs, abs.’

 

2. Cobie Smulders: The How I Met Your Mother actress asserts, ‘If I could be as fit as Madonna is now, that would be rad. For me, it’s more about being healthy than about how I look. I do Pilates because it’s important for me to have a healthy back when I’m 70 so I’m not hunched over and in pain. That’s more important to me than being thin.’

 

3. Kate Beckinsale: The English actress practises qigong, as well as swapping her once intense gym workouts for a yoga-based routine. She explains, ‘I’d gotten particularly sick of being photographed outside a gym doing a squat with a medicine ball.’

 

4. Elizabeth Banks: ‘I do this system called TRX,’ details the Hunger Games actress. ‘It was developed by a Navy SEAL and is basically a simple cord that you can wrap around something anywhere, anytime, and you use your body weight as resistance. We installed one in our home gym, but you can also attach it to a tree. It’s very easy to travel with.’

 

5. Rachel Bilson: The former star of The OC loves dancing ‘or some sort of sport,’ she comments. ‘I’m not the kind to go to the gym.’ She adds, ‘Yoga is a great way to relax and get your body toned. You should enjoy food and enjoy life. Healthiness stems from being happy.’

 

6. Zoe Saldana: As Zoe needs to kick butt in the upcoming Guardians of the Galaxy, she needs to be strong but not overly muscular. As well as varying her strengthening workouts with five-pounder biceps curls and triceps extensions and 15-pound deadlifts, she focuses on her core. Zoe enthuses, ‘Core training is important for being balanced.’

 

7. Brooklyn Decker: For actress and model Brooklyn Decker, you can simply run and dance your way to looking good. ‘I [blast] three Taylor Swift songs as loud as I [can] and start running in place and doing some stupid booty dancing,’ she admits. ‘Sometimes I’ll watch a music video of a great performer like Beyonce and try to follow her choreography. Yeah, maybe I look ridiculous, but dancing gets your energy up a lot better than running on a treadmill or pedalling a stationary bike.’

 

8. Ashley Greene: Doing Pilates or running three to five miles, three to five days a week, helps Twilight star Ashley Greene keep her body tight and her mind calm. She comments, ‘You put on your headphones and go off into your own little world. If you’re running outside and you have a beautiful view, you have this sense of being free.

Categories: actress, ashley greene, brooklyn decker, butt, butt thighs, Celebrity Wellness, kristen bell, nbsp, Pilates, Running, thighs abs, TRX

Straight from the Stars: Celebs Share Their Fitness Tips

There are a lot of celebrity weight loss tips out there, but these often come from trainers to the stars rather than the stars themselves. Surely, if you want to learn about a celeb’s personal wellness routine, you should get it straight from the horse’s mouth? With that in mind, we’ve gathered up direct quotes from gorgeous starlets, who have revealed all about how they take care of their wellbeing.

 

1. Kristen Bell: You might not expect the star of Veronica Mars and Forgetting Sarah Marshall to have a lot in common with a 90s rapper, but Kristen Bell has something in common with Sir Mix-A-Lot: A butt fetish. ‘My favourite things on the planet. I want two round cupcakes, always,’ she says. ‘I kicked my buns and abs sets into high gear when I knew I’d have to be in my bra and underwear on House of Lies.’ How did she do it? With Physique 57 Ballet Barre. Kristen explains, ‘They target exactly where every woman needs to focus. It’s just butt, thighs, abs, butt, thighs, abs.’

 

2. Cobie Smulders: The How I Met Your Mother actress asserts, ‘If I could be as fit as Madonna is now, that would be rad. For me, it’s more about being healthy than about how I look. I do Pilates because it’s important for me to have a healthy back when I’m 70 so I’m not hunched over and in pain. That’s more important to me than being thin.’

 

3. Kate Beckinsale: The English actress practises qigong, as well as swapping her once intense gym workouts for a yoga-based routine. She explains, ‘I’d gotten particularly sick of being photographed outside a gym doing a squat with a medicine ball.’

 

4. Elizabeth Banks: ‘I do this system called TRX,’ details the Hunger Games actress. ‘It was developed by a Navy SEAL and is basically a simple cord that you can wrap around something anywhere, anytime, and you use your body weight as resistance. We installed one in our home gym, but you can also attach it to a tree. It’s very easy to travel with.’

 

5. Rachel Bilson: The former star of The OC loves dancing ‘or some sort of sport,’ she comments. ‘I’m not the kind to go to the gym.’ She adds, ‘Yoga is a great way to relax and get your body toned. You should enjoy food and enjoy life. Healthiness stems from being happy.’

 

6. Zoe Saldana: As Zoe needs to kick butt in the upcoming Guardians of the Galaxy, she needs to be strong but not overly muscular. As well as varying her strengthening workouts with five-pounder biceps curls and triceps extensions and 15-pound deadlifts, she focuses on her core. Zoe enthuses, ‘Core training is important for being balanced.’

 

7. Brooklyn Decker: For actress and model Brooklyn Decker, you can simply run and dance your way to looking good. ‘I [blast] three Taylor Swift songs as loud as I [can] and start running in place and doing some stupid booty dancing,’ she admits. ‘Sometimes I’ll watch a music video of a great performer like Beyonce and try to follow her choreography. Yeah, maybe I look ridiculous, but dancing gets your energy up a lot better than running on a treadmill or pedalling a stationary bike.’

 

8. Ashley Greene: Doing Pilates or running three to five miles, three to five days a week, helps Twilight star Ashley Greene keep her body tight and her mind calm. She comments, ‘You put on your headphones and go off into your own little world. If you’re running outside and you have a beautiful view, you have this sense of being free.

Categories: actress, ashley greene, brooklyn decker, butt, butt thighs, Celebrity Wellness, kristen bell, nbsp, Pilates, Running, thighs abs, TRX

Runners - Safety Tips to Always Keep in Mind

Running is a great form of exercise but with the number of hazards on the roads, it can also be dangerous if you happen to run in a busy area. There are so many mistakes that we make on a regular basis that could result in injury or worse if we aren’t more careful. You need to be safer when you hit the roads, but how do you know what to look out for? Here are some of the more common mistakes you could be making when you go running.

Map Your Route in Advance

You may know the route you take like the back of your hand, but do your nearest and dearest know where you go? In other words, if anything happened to you, would they know where to begin looking for you? There are online fitness map devices which can help you mpa out your route in advance and leave a copy with your partner or a friend so that someone knows where you are – this is especially the case if you run in the evenings. And if you don’t have time to map out your entire route beforehand, it’s a wise decision to tell someone briefly where you intend to be, even if it’s a note or a text message with the details in. That way, if you’re longer than planned, they have a starting point.

Bring a Cell Phone

It’s a rare occurrence these days that people will leave the house without a mobile phone, but when you’re running it may just seem like another thing you have to hang onto while you’re on your route. It’s a wise choice to take it with you though, so that you have a way of contacting a friend or family member if something goes wrong, or if you need to contact the emergency services for any reason. This is especially the case if you’re in a rural setting.

Carry Identification

You should always carry some form of ID, whether it’s a drivers license or a Road ID bracelet. This is so you can be identified if you’re injured or rendered unconscious. Your ID needs to include your name, emergency contact details and any other important information someone helping you should know, such as drug allergies or medical conditions.

Run Against the Flow of Traffic

Facing traffic can help you see when cars are coming, so you can get out of the way if they’ve not seen you. People aren’t always keeping an eye on the road, and in the even that they’re talking on the phone or trying to change the radio station, you need to be able to see what’s coming at you to avoid an injury. (When you’re cycling though, the rule is the opposite – you need to go with the flow of traffic, not against it.)

Wear Reflective Gear

You need to be easily visible to people driving or cycling in your chosen route, so it’s important that you wear reflective gear – whether that’s a hat, jacket, shirt or button. This is especially the case at dusk and dawn, as well as during the night. This allows for better safety – at the very least, you should avoid wearing dark coloured clothes, such as black or blue, as these cause you to blend in and could mean you aren’t seen by people. The brighter you are, the safer you’ll be on the roads.

Categories: fitness, people, phone, reflective gear, roads, route, Running, Safety, traffic, wear reflective

Getting Started: 11 Running Tips for Beginners

Fitness can be a minefield, especially when you’re starting out. Before you lace up your first pair of running shoes, you’d think that there’d be nothing more to running wellness than throwing on your trainers and running, but that isn’t the case. There are hundreds of tips and tricks out there to get the most out of your performance, as well as guarding your wellbeing against injuries. However, before you go crazy trying to find them, you need look no further than below this paragraph! Here are the best tips we could find for running beginners:

 

1. Take up the challenge: According to runner and writer Dr. George Sheehan, ‘Everyone is an athlete. But some of us are training, and some of us are not.’ If you decide to take up running, actually get out there and run! Motivating yourself to do the first few runs is hard, but once you catch the bug it will get much easier to make yourself run.

 

2. Get the heart benefits: Aerobics pionner Dr. Kenneth Cooper notes, ‘Running eight to 15 miles per week significantly increases your aerobic capacity, and positively affects many of the coronary risk factors.’

 

3. Work on your minutes, not your miles: ‘The biggest mistake that new runners make is that they tend to think in mile increments – one mile, two miles, three miles,’ says Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach. ‘Beginning runners need to think in minutes, not miles.’

 

4. Wear good running shoes: ‘Spend at least $60,’ instructs John Hanc, author of The Essential Runner. ‘A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make.’ Ted Corbitt, ultrarunner and 1952 Olympic marathoner, adds, ‘Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You’ll save yourself needless foot pain.’

 

5. Let your body dictate your diet: Joan Samuelson, 1984 Olympic marathon champion, enthuses, ‘If you feel like eating, eat. Let your body tell you what it wants.’

 

6. Keep it loose: Exercise physiologist Dave Martin, PhD, advises, ‘When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.’

 

7. Every little helps: ‘So-called ‘junk miles’ – those slow miles done on easy days or during warm-ups – do count,’ asserts runner and coach Hal Higdon. ‘They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories.’

 

8. Learn from your mistakes: Sir Roger Bannister, the first man to break four minutes for the mile in 1954, recalls, ‘You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn’t run for five days before the sub-four.’

 

9. Don’t follow ALL the rules: ‘In training, don’t be afraid to be an oddball, eccentric, or extremist,’ Benji Durden, 1980 US Olympic marathoner, comments. ‘Only by daring to go against tradition can new ways of training be learned. The trick is recognising quickly when a new approach is counterproductive.’

 

10. Grab fast, low-fat fuel: ‘Energy bars are good portable food for runners,’ says sports nutritionist Liz Applegate, PhD. ‘Look for bars with four grams of fat or fewer per 230 calories. Fat slows down digestion.’

 

11. Get a goal and go for it: Bob Greene, personal trainer of Oprah Winfrey, explains, ‘I believe in using races as motivators. It’s hard to keep on an exercise programme if you don’t have a significant goal in sight.’

Categories: beginners, miles, nbsp, olympic marathon, olympic marathoner, Running, running shoes, Shoes, training

What New Year’s Resolutions Are Running Through Your Mind?

Whether you’re already a runner or have simply made some New Year’s resolutions relating to your weight and fitness, setting yourself some running goals for 2014 is one of the best things you can do for your wellness and wellbeing.

 

Taking part in something like the Ultra Run and Relay at the Kualoa Ranch can help to make it a million times more exciting too. Racing through paradise like this can be done on your own or in a team of between four and six people and it starts at seven o’clock at night, allowing the excitement to build all day. You will tread beautiful trails in the Kaa’away Valley on Oahu and will barely even notice the mammoth efforts you are making – this is one not to miss.

 

Another opportunity for combining running and fun comes from the Middlebury Resolution Run, which is not only good for you but also helps out other people in need. All of the proceeds from this particular race go directly to the Middlebury Community Food Pantry which provides meals for around 200 hungry families every week.

 

This race is fantastic, as it allows you to enjoy the warm California weather while running around Mission Bay in San Diego. You can choose to run a smaller 5K race or take on the full challenge of the 15K run, depending on your stage and level of fitness.

 

In this resolution race, runners start at the Country Music Hall of Fame which is in downtown Nashville. Everyone who enters receives a free shirt and a collector’s cup, and those who are over 21 are invited to stay for a pretty amazing post-race party.

 

You can even walk the event if you are still working on your fitness levels, and refreshments are provided for runners and walkers as they go through the final tape.

Categories: fitness, nbsp, New Year, Resolution, Resolutions, runners, Running

Running Strong: 4 Strength Exercises Every Runner Should Do

While you may have started running to take care of your wellbeing or enhance your weight wellness, once you’ve got the bug you care about one thing; being a better runner. No matter what kind of runner you are, or how many races you have done, you want to get faster, go further, improve your technique, be more efficient and stay injury free. However, if you want to achieve any of these goals, you have to do more than just run. To reach your full running potential, you need to incorporate other exercises into your fitness routine.

 

According to fitness instructor and certified personal trainer Nicole Nichols, ‘Runners are a breed all their own. I can say that because I am a runner. We can be quirky about our race rituals and to outsiders looking in, our lives seem to revolve around a “boring” sport of putting one foot in front of the other. But as any runner knows, it’s not really that simple (or boring!), to try to fit in fartleks, quarters, repeats and speed work along with your hills, distance runs, and race days. Mile after mile, we pound the pavement—rain, cold or sun—to reach our goals.’ Sure, speed work is easy, but what about strength?

 

Nichols notes, ‘Strength training is an important form of exercise for serious athletes and recreational exercisers alike, because not only does it help you build lean muscles that power your body through tough runs, but it also fires up your metabolism to help with weight-control and strengthens your bones against age-related deterioration. A solid strength training programme can help runners achieve a more balanced musculature for greater power and a lower injury risk.’ So, as a runner, what moves should you include as part of your strength-training programme?

 

1. Squats: Nichols asserts, ‘Squats are the single most effective exercise that you can perform to strengthen the entire lower body. Squats target the quadriceps, hamstrings, hips, hip flexors, and glutes, and even activate your core. When done properly, they can also help strengthen your knees and prevent knee pain and injury.’

 

2. Lateral Movements: ‘Runners seem to only move in one direction: forwards,’ says Nichols. ‘That’s why it’s important to train your body through other planes of movement, like backwards or sideways (laterally). Lateral moves help you train often-neglected muscles like the abductors (outer thigh) and adductors (inner thigh), helping increase stability at your joints, improve your balance, and prevent injury.’

 

3. Push-Ups: Nichols warns, ‘Runners often neglect their upper bodies when training, but a strong upper body is essential for overall fitness and powerful runs. Push-ups help strengthen the arms, chest, and shoulders, as well as the core, in one move, and you can do them anywhere, too. Various types of bench presses or chest presses also work many of the same muscles, but there are plenty of ways to continue challenging yourself with push-ups.’ Why not try push-ups using an exercise ball or standing and pushing against a wall to get more variation into your workout?

 

4. Plank: It’s not just your upper body and lower body you need to work on, but also the bit in the middle. ‘As a runner, you are only as strong as your core is—your abs, obliques, lower back and hips,’ Nichols points out. ‘These muscles, which wrap around your torso like a corset, help you balance and support every step you take. Strong abdominals and lower back muscles also help you run with better posture, which aids in breathing. The plank is one of the best ways you can train every muscle in your core.’

Categories: body, injury nbsp, nichols, Plank, Push ups, runner, Running, speed work, Strength Training, training programme, Upper Body

Stretch Yourself: Three Yoga Poses Specifically for Runners

As a runner, fitness is very important to you, but what about flexibility? You may have heard that yoga does nothing for your wellbeing as a runner, which was certainly the case for runner Stepfanie Romine. Now, Romine is a certified ashtanga yoga teacher, but she didn’t always feel so positive about the wellness benefits of yoga. ‘When I first started running, I felt sore and tight, despite stretching thoroughly afterwards,’ Romine recalls. ‘I started thinking that running wasn’t meshing well with my yoga practice. Yoga helped me loosen my muscles, but running only seemed to tighten them. A few runs and a bit of research later, I changed my mind. Running and yoga complement each other quite well, and I don’t need to end up sore and tight after my runs after all. The right combination of yoga poses can help you stretch out and loosen up after your runs, keeping your muscles and joints healthy and preventing tightness.’

 

Therefore, Romine has designed a yoga routine tailored specifically for runners. For these poses, you will need a yoga mat, yoga block (or a chair), and a yoga strap (or towel). However, before you begin, make sure you have clearance from your doctor, and you are not pregnant. You should complete each pose slowly and with control. If you bounce or force the pose, you can tighten your muscles and this increases your risk of injury. You should stretch to the point of “mild discomfort” rather than the point of pain. Now, let’s take a look at some yoga poses for runners.

 

1. Butterfly/Cobbler Stretch: Also known as the Baddha Konasana, this pose stretches your inner thighs and opens up your groin and hips. Romine explains, ‘Sitting tall on your mat, bring the soles of your feet together. Interlace your fingers and place them around the toes. Sit tall, rolling the shoulders back, and gaze past the end of the nose. Lean forward for a deeper stretch, stopping when you start to “feel” the stretch. With every inhale, feel your spine growing longer (imagine the crown of your head reaching out in front of you to the wall); with every exhale, allow the body to sink lower (the chest is getting closer to the floor).’

 

2. Seated Wide Angle Forward Fold: This Upavistha Konasana pose stretches your hamstrings and calves, as well as straightening and lengthening your spine. ‘From butterfly pose, extend your legs out to either side of you at a 90 degree angle,’ Romine instructs. ‘If you can straighten the legs, flex the feet and engage the quadriceps (by lifting your kneecap) to keep your knees from locking. Lean forward slightly and place your hands on the mat. With every inhale, feel your spine growing longer (imagine the crown of your head reaching out in front of you to the wall); with every exhale, allow the body to sink lower (chest closer to the floor).’

 

3. Cow-Face Fold: The Gomukhasana is incredibly effective for stretching your piriformis, hips and IT band. Romine notes, ‘From a seated position, bring your left foot back by your right hip; stack your right knee on top of your left, with your right foot by your left hip. (If your hips are tight, your top leg/knee might stand rather than lie flat—that’s OK.) Grab your feet with your hands (left foot in right hand; right foot in left), and lean forward slightly, gazing past the end of your nose. For a deeper stretch, flex your feet. You can also place your hands on the floor in front of you and lean forward to intensify the stretch. Repeat on the other side, with the left knee on top this time.’

Categories: Butterfly Stretch, cow-face fold, deeper stretch, floor nbsp, growing longer, head reaching, left foot, longer imagine, pose stretches, Running, spine growing, yoga poses

Top Tips For High Intensity Interval Hill Workouts

Running is a fantastic cardiovascular exercise that burns calories, improves your metabolism no end, and prevents heart problems. But if you really want to benefit from this particular exercise, you need to opt for a high-intensity form – in other words, high intensity interval training, or HIIT. Combining HIIT with hill repeats is a fantastic way to improve your fitness and your strength. Interval hill running is a particular form of high intensity interval training that is the ideal option if you want to shed the pounds, build on your endurance levels, and score high on the fitness and health scales. To boost your VO2 max, which measures your body’s ability to produce energy and use oxygen efficiently, all you need to do is sprint regularly at your absolute maximum three times a week. Furthermore, three 20 second sprints at maximum capacity three times a week could increase your aerobic capacity by as much as 15 per cent. Interval hill sprints are the ideal union between leg squats and sprints, as they engage fast-twitch muscles which increase your speed and pump your legs with lactic acid, which eventually develops fatigue resistance. If you’re looking to boost muscle, hill sprints are perfect as they are performed in opposition to gravity, as opposed to running on flat surfaces, so they build muscle mass.

When you begin a hill running workout, you need to bear four crucial things in mind. These are as follows: the gradient, the duration, the total number of sprints and the recovery period between each interval. The length and intensity of each sprint depends on your fitness level and what your goals are, so you need to find the right combination for you – there’s no ‘one size fits all’ workout here. The gradient should be fairly low if you’re a beginner, so aim for a hill with a gradient of four to eight per cent before you increase it. Sharp hills which have a gradient of 10 to 15 per cent have a better effect on your strength, but they are a lot harder on your calves and Achilles tendons, so they aren’t suitable for beginners. With regards to duration, this depends on how fit you are. If you’re new to exercise, you may find that your physically can’t exercise for too long without getting tired and out of breath. But if you want to boost power and speed, you should aim for sprints of 5 to 15 seconds.

 

If you’re hoping to improve fatigue resistance, sprints of 20 to 30 seconds are perfect. Finally, to improve your fitness overall and really boost your endurance, you should aim for sprints of longer than 30 seconds. Regular sprints are the way to go if you want to build lung power and muscle, so you need to do as many as you can, as long as you feel in control of it and are able to maintain good form. When your form begins to waver, or you can’t sustain the intensity of the sprint for any more time, you need to stop for the day and take a break. The next step is recovery – everyone needs to give their body time to relax. This is vital time as it gives your body chance to prepare for your next run, and to rejuvenate. Rest for 45 seconds to a minute for every 10 to 25 seconds of sprinting – this is a good rule of thumb to follow on every sprint workout.

Categories: exercise, fatigue resistance, high intensity, hill, hill running, hill sprints, intensity interval, interval hill, Interval Training, Running, sprints, technique

Five Post-Workout Stretches Every Runner Needs to Perform

Stretching is an important component of any fitness routine, but this is especially the case if you’re a runner. You might do a few stretches before you go out running, but then you’re really not in the mood to stop and stretch when you arrive home after a 10-mile run. Stretching has many benefits to your wellness, including increased range of motion and improved muscular coordination. Research shows that the more flexible your muscles are, the more quickly they will recover and fuel your next run.

 

However, if you’re worried about taking time out for extra exercise, Certified Personal Trainer Jen Mueller notes, ‘Your flexibility routine doesn’t have to take a lot of time. Just five or 10 minutes is all you need at the end of your workout. While any full-body stretching routine will do, there are some specific stretches that can help improve your running performance and prevent the aches and pains runners commonly experience. Because running, while good for you in many ways, does put stress on your body—especially the lower limbs and joints.’ Mueller warns, ‘The most important thing to remember is to only stretch warm muscles…fitness experts recommend stretching after you workout; this is when your muscles are warmest and your joints are lubricated, and therefore primed to stretch. While it’s OK to stretch after your warm-up (but before your run), doing so might actually interrupt or negate the warm-up process, which is more likely to result in injury or problems.’

 

So, let’s take a look at the stretches you need to incorporate into your post-running routine:

 

1. Hamstrings Stretch: According to Mueller, ‘Runners are notorious for tight hamstrings that can cause lower back problems and lead to pulled muscles. Tight hamstrings also limit your range of motion, which can affect running stride, form and speed. To improve hamstring flexibility, try [a] lying hamstring stretch, which keeps the spine neutral whereas basic toe touches (forward bends) do not, thereby reducing risk of low back pain.’

 

2. Quadriceps Stretch: ‘Stretching the quads forces your hamstrings to contract, helping them get stronger,’ Mueller explains. ‘It’s important to have strong and flexible quads since these muscles help lift your knees and increase your speed.’

 

3. Piriformis Stretches: Mueller details, ‘Your piriformis muscle is responsible for the rotation of the hip. Although it’s very important in activities that frequently change direction, it tends to tighten up in runners. If the piriformis becomes too tight or spasms, it can irritate the sciatic nerve, which causes pain in the glutes, lower back and thighs. To prevent these issues, try asking your trainer about piriformis stretches.

 

4. Calf Stretch: ‘Flexible calf muscles can improve your ability to increase the length of your stride, which results in increased speed,’ says Mueller. ‘Loose calf muscles also take some of the burden away from your shins as you bring your trailing leg forward when running, helping prevent shin pain or shin splints. A basic calf stretch is an easy one to incorporate.’

 

5. Iliotibial (IT) Band Stretch: Mueller comments, ‘The illiotibial band is part of a muscle that runs along the outside of the knee and can create pain when it starts to rub on the kneecap. This is typically an overuse injury (trying to do too much too soon or not giving your body adequate time for rest and recovery). Stretches that target the IT band can reduce pain and prevent future knee problems.’

 

Try incorporating these stretches into your post-running routine after you’ve cooled down, and see what a difference it makes to your flexibility and overall performance.

Categories: calf muscles, calf stretch, flexibility, nbsp, piriformis stretches, post running, problems nbsp, Running, running routine, stretch, Stretching, tight hamstrings

Travel-Friendly Running Circuits To Maintain Fitness

If you enjoy travelling, you’ll know just how much of a strain it can place on your fitness routine. The bad diet you eat, the stuffy hotel rooms and different climates don’t make for a great environment for keeping fit, but if you plan ahead you can ensure that you maintain your running record while you’re on holiday. There are some great indoor workouts you can do while you’re on the road, and all you need to complete them is a smart phone or watch, and a skipping rope. You may also want to download a tabata app for some of the workouts, which is a form of interval training where you perform an exercise at a high intensity for 20 seconds then 10 seconds of rest, for a series of eight rounds. Another workout which is really effective is eccentric training, which is the lowering phase of an exercise. Such as when you perform a push-up then lower your body as slowly as you can to the floor. When you reach it, you hold the position for three seconds, then return to the starting position. As a warm up, you can do the following routine: run or use the skipping rope for two to four minutes, perform ten air squats, ten arm circles – both forward and backwards, 20 lunges then five to ten push-ups. To cool down, you should walk for two to four minutes, then do five to ten minutes of static stretching.

These workouts should be done as a circuit, in which you should do each exercise consecutively without taking a break. The first workout begins with ten air squats, ten push-ups, ten sit-ups, ten lunges, a one-minute plank then rest for 30 seconds. You need to repeat the circuit five to ten times, then cool down with the above routine. Another routine which is great for getting your heart rate up is one minute of skipping rope followed by ten burpees; one minute of skipping rope followed by ten squats; one minute of skipping rope followed by ten sit-ups, then one minute of rest. As before, do five to ten rounds of the circuit then rest with a cool down session for five minutes. The third circuit is a Tabata circuit which you’ll complete for 32 rounds. You need to set your tabata timer for repeat 32 times for 20 seconds. Do each exercise for 20 seconds, rest for ten seconds then move onto the next exercise. Each of the exercises you’ll need to complete are as follows: skipping rope, squats, plank and lunges. Depending on how fit you are, you can always do the 32 rounds twice, with a two minute break in between.

 

Another tabata round, for eight rounds this time, consists of burpees, mountain climbers, sit-ups and jump squats. If time permits, you can always double this and do 16 rounds with a short break in between. The final workout requires you to set your timer to 12 to 15 minutes – remember that the goal of this particular circuit is not to take any breaks. See how many times you can get through it! It comprises 30 lunges, 15 push-ups, one minute of skipping rope and 30 seconds plank or 15 sit-ups. These workouts are tough enough to make you feel like you’ve had a workout, but simple enough that you don’t need to bring your entire gym with you in order to complete them. Circuit training such as this is ideal if you’re travelling – all you need is 30 minutes to yourself and enough room to move, and you can create an effective training session to maintain your fitness on the road.

Categories: air squats, circuit, Circuit Training, fitness, minute, Push ups, rope, Running, seconds, sit ups, skipping, skipping rope

Top Running Tips To Improve Your Workout

Running – it’s something that seems so simple until you start doing it regularly and then it becomes slightly more tricky. The hardest part about running is that you need a lot of motivation and determination to keep up the pace, which some people find difficult to keep up when they’re on their own, putting one foot in front of the other time and time again. So what do you do to stay focused? You use the knowledge and wisdom of people who’ve been there and done it. Here are some of the best bits of advice from runners past and present who have battled the hardest parts of their own running workouts to provide worthy advice.

Aim for the minimum, then improve on it

Running between 8 and 15 miles each week significantly increases your aerobic capacity, meaning it has a positive effect on many of the coronary risk factors and can maintain the basic level of fitness each week. On the weeks where you’re short of time or don’t feel up to a full workout, this should be your basic level of running capability.

Be a minuteman

The most common mistake that runners make is that they think in mile increments, such as one mile, two miles, etc. But if you’re beginning as a runner, you should be thinking in terms of minutes, not miles. This makes it easier to build up slowly and can improve your ability far more effectively.

Wear the right sort of shoes

Running shoes aren’t an area to skimp on if you’re planning on running regularly and far. A good pair of running shoes should last you around 400 to 500 miles, and is one of the most vital purchases you’ll make in your running career as they stave off injury, support your feet and ankles, and ensure that you’re comfortable the whole journey.

Think big every time

On the same topic as previously mentioned, you should buy all of your running shoes slightly longer and wider than your bigger foot. You should also avoid pointed shoes. This will give your feet space to move and avoid any unnecessary foot pain.

Take the ‘talk test’

This basic ‘talk test’ basically means running at a pace comfortable enough that you can talk to your training partner easily, but not so easily that could converse for a long time without any worry. You should be suitably out of breath, but not hitting your max every time.

Listen to your body around mealtimes

If you’re hungry, you should be eating. You need to give your body what it wants, and when you’re working out a lot,you’ll be in need of sustenance. So listen to your body when it’s telling you that you need more food.

In fact, listen in general…

When you’re running, you should listen to your body – this means if you’re feeling tired or the burn is creeping up on you, ignore it and keep moving. But if you’re in pain, stop immediately.

Create your own creed

Your method should be simple – run slowly, run daily, drink moderately, and don’t overdo it at mealtimes. These simple mantras will keep you on the right track, both in terms of health and in terms of your running method.

Relax on the road

When you’re running, let your jaw bone hang loose and don’t hunch your shoulders up to your ears. Shake out your hands and arms to ensure that you don’t tense up – you need to stay relaxed at all times.

Categories: basic level, body, exercise, listen, method, Running, running shoes, Shoes, talk test, time

Run in 2014 Without Running into Injuries: 5 Safety Tips

Running is one of the most effective and popular exercises ways to stay in shape and burn off calories. However, it can create strain on the muscles and joints of the lower body, making injuries a common occurrence among runners. Here are 5 tip to keep you running injury-free throughout 2014.

 

1. If It’s Painful, Stop

If you experience any discomfort during your run, stop immediately before the pain gets worse. Your body is trying to tell you that something isn’t right, and it’s more important to attend to the issue than push through your run. As you’re recovering from an injury, it’s also important to listen to your body and not return to your running regime too quickly.

 

2. Don’t Do Too Much

You may be excited to start a new running program or increase your mileage, but pushing yourself too hard is a surefire way to cause injury. It’s important to build up your endurance slowly. One common rule is to increase the distance or amount of time you run by no more than 10% a week. Be sure to give yourself adequate time to recover between runs.

 

3. Warm-up and Stretch

Before beginning your run, it’s important to warm-up your body. Walking for five minutes or engaging in a set of jumping jacks can help get the blood flowing. Stretching is also a vital part of any runner’s routine, but stretches should be performed after your body is warmed up. The hamstrings and calves are especially important to stretch, as they are two of the spots most susceptible to injury.

 

4. Get the Proper Shoes

Finding the correct shoes can help reduce strain on your joints and keep your feet comfortable. As everyone has different feet and a different running style, you’ll want to do some research before making a purchase. Shoes should also be replaced every 300 – 500 miles, as worn out shoes can cause foot issues. If you have foot issues even with the right shoes, it can be wise to seek out a professional, such as Dalhousie Station Foot Clinic. It is much better to treat a potential injury early than wait. Good shoes can be a big part of your recovery and help you get back into the sport faster.

 

5. Do Strength Training

Strengthening your muscles and joints is a great way to stave off injury. Your hips and core are especially important in running, as they promote stability in your legs, and strengthening those areas can lead to increased running performance. Upper body strengthening can also help you run in a more balanced fashion and maintain speed through longer runs.

Categories: body, foot issues, injuries, Injury, nbsp, Run, Running, Safety, Shoes, Tips

Race to the Top: How to Run Harder and Faster than Ever

As a runner, a lot of the advice you get revolves around increasing your fitness levels, building your endurance or taking care of your own wellbeing, but there’s more to running wellness than going far or beating your personal best. When you were at school, did you run for your health or a personal sense of achievement? Of course not – it was a race! While some people run for the love of running or beating their own personal bests, there are others for whom speed and competition are key in the enjoyment of running. If you’re one of the latter, we’ve rounded up some top tips to put a bit more fire in your running shoes:

 

1. Run the race: According to Runner and writer Dr. George Sheehan, ‘The difference between a jogger and a runner is a race-entry blank,’ so make the switch and get running!

 

2. Get Up to Speed: ‘Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn’t scare anyone away – and it will improve your speed,’ notes 1972 Olympic Marathon Champion Frank Shorter.

 

3. Work on Quality: Ken Sparks, PhD, top masters marathoner, notes, ‘Quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.’

 

4. Stay in Control: ‘Run your own race at an even pace,’ advises Marty Liquori, running commentator and former world-class miler. ‘Consider the course, the temperature, the weather, and most importantly, your current level of fitness.’

 

5. Don’t Follow the Leader: Arthur Lydiard, Olympic coach from New Zealand, warns, ‘The idea that you can’t lose contact with the leaders has cut more throats than it has saved.’

 

6. Make a Pass: ‘Passing competitors always gives you a lift,’ says Libbie Hickman, world-class marathoner. ‘It probably has a physical effect, too, because you get a surge of adrenaline.’

 

7. Move On: Steve Scott, coach and US record holder in the mile, recommends, ‘If you have a bad workout or run a bad race, allow yourself exactly one hour to stew about it – then move on.’

 

8. Patience is a Virtue: Runner, writer and coach Marc Bloom explains you should ‘expect to put in six to 10 successful track workouts before you begin to see some payoff in your races.’

 

9. Keep Your Finger on the Pulse: Dr Sheehan comments, ‘If your morning pulse rate is up 10 or more beats above your average, then you haven’t recovered from the previous day’s training. Take time off or back off until it returns to normal.’

 

10. Favour Fartlek: Mixing it up is key to getting the best results, and Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner, believes Fartlek is the best way to do it. Dellinger enthuses, ‘Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout.’

 

11. Double-Tie the Knot: ‘I double-knot my shoe laces,’ runner and coach Hal Higdon details. ‘It’s a pain untying your shoes afterwards – particularly if you get them wet – but so is stopping in the middle of a race to tie them.’

 

12. Keep the Ritual: Ted Corbitt, ultrarunner and 1952 Olympic marathoner, urges, ‘Once you find a warm-up routine that works, repeat it as habitually as possible.’ For a possible warm-up routine, Mark Plaatjes, 1993 World Championships marathon winner, recommends, ‘At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quadriceps, calves, and lower back. With about 15 minutes to go, maybe do a few strides. But no more-you’ll warm up plenty in the early going.’

Categories: Coach, nbsp, olympic, runner, Running, speed, Warm-Up, world class

13 Running Tips to Help Take Your Performance a Step Further

So you’ve been running for a while, your fitness levels are high and your wellness has never been better – but do you think you know it all? While you may not be a beginner anymore, there are still things you can learn about running, and how to get the most for your wellbeing. Therefore, we’ve rounded up some key tips from the best in the business, so you can take your running performance to the next level.

 

1. Make Time for a Quickie: “If 15 minutes is all the time I have, I still run,’ says Dr. Duncan Macdonald, former US record holder at 5000. ‘Fifteen minutes of running is better than not running at all.’

 

2. Follow the Road Rule: Runner and writer Dr. George Sheehan notes, ‘Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.’

 

3. High Noon: ‘Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch,’ points out runner and writer Joe Henderson.

 

4.  Always Stay Hydrated: Dr. Alex Ratelle, former masters running great, urges, ‘Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating.’ Jim Fixx, author of the running bestseller, The Complete Book of Running,adds, ‘Is beer good for runners? Sure…if it’s the other guy drinking it.’

 

5. Listen: According to Dr. Sheehan: ‘You must listen to your body. Run through annoyance, but not through pain…Your body is always trying to tell you where you are’

 

6. Find Your Mantra: Renowned German coach Dr. Ernst van Aaken details, ‘My whole teaching in one sentence is: “Run slowly, run daily, drink moderately, and don’t eat like a pig.’

 

7. Make it Fun: ‘Fitness has to be fun,’ Dr. Sheehan asserts. ‘If it isn’t, there will be no fitness. Play is the process. Fitness is merely the product.’ He adds, ‘Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure.’ Amby Burfoot, Runner’s World editor and 1968 Boston Marathon champ, points out, ‘A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really jazz up an otherwise boring training run.’

 

8. Look at the Big Picture: Clarence DeMar, seven-time Boston Marathon champion and U.S. Olympic marathoner, comments, ‘Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance – and how to get it.’

 

9. Keep it Simple: ‘Throw away your 10-function chronometer, heart-rate monitor with the computer printout, training log, high-tech underwear, pace charts, and laboratory-rat-tested-air-injected-gel-lined-mo-tion-control-top-of-the-line footwear,’ recommends Lorraine Moller, 1992 Olympic marathon bronze medalist. ‘Run with your own imagination.’

 

10. Go Steady: John Campbell, former masters running star from New Zealand, advises, ‘Day to day consistency is more important than big mileage. Then you’re never shot the next day.’

 

11. Find the Right Balance: ‘If you run 30 miles a week, then about 7 of those-or approximately one-quarter-should be quality miles,’ says running writer Owen Anderson, PhD. ‘Quality miles will boost your aerobic capacity.’

 

12. Try New Foods: Liz Applegate, PhD, enthuses, ‘Like cross-training, “cross-eating” adds needed variety to your diet-and life. Expand your nutritional repertoire by trying one new food each week.’

 

13. Don’t Force the Tissue: Tim Noakes, MD, author of Lore of Running, warns, ‘Overly aggressive stretching can actually increase your injury risk.’

Categories: Boston Marathon, dr sheehan, fitness, hydrate hydrate, hydration, masters running, nbsp, quality miles, runner, Running, simplicity