10 Tips & More In How To Lose Fat Via Running

Transcription

10 Tips & More In How To Lose Fat
Via Running
Index
Chapter 1-Running Tips: What You Need to Know When Starting a Running
Routine
Chapter 2-Your First Training Plan - Train To Run
Chapter 3-How to Run Injury Free
Chapter 4-Why Run Slow?
Chapter 5-Avoid
These Common Training Errors When Running and Your
Body Will Thank You
Chapter 6-Run Training
Chapter 7- Running Tips What You Need to Know About Running Programs,
Training, Warming Up, and Injuries
Chapter 8-How
to Start Running - 10 Tips For Beginners From Someone
Who's Been There
Chapter 9-
Five Important Beginner Running Tips
Chapter10-10 Ways to Improve Your Running Without Having to Add More
Miles
http://www.howtoachievefatlossfastandsafely.blogspot.co.uk
©2013 Newlands House Publishing Ltd.
Running Tips: What You Need to
Know When Starting a Running
Routine
Strong legs: strong lungs, strong will. Such is the portrait of a typical distance
runner. The good news is that you can be a runner, too.
Why run?
Running carries with it the same benefits of all cardiovascular exercise: it helps
reduce stress, strengthens the heart and lungs, reduces risk of certain diseases,
increases confidence, brightens your mood, helps you sleep better, gives you
more energy, and, in general, provides a better sense of well-being. It is also a
great way to burn calories.
How many calories do you burn running a mile?
Conventional wisdom says that, for every mile you run, you will burn 100
calories. But other factors play into the equation as well, including your running
speed and your body weight. Generally speaking, a 135-pound person will burn
about 100 calories per mile. A 200-pound person, running at the same speed,
may burn 150. Obviously, the faster you run, the more calories you will burn.
Starting to run
Running can be stressful on your body, particularly on your leg muscles and
knees. But you can minimize your risk of injury with a few simple tips.
Make sure to stretch before and after every run. Walk briskly for at least 5
minutes at the beginning of each run. Once you feel your body starting to warm
up, do some gentle stretching exercises. Focus on steady, continuous stretches
and avoid bouncing through the stretch.
If you are new to running, here's how you can work up to a 30-minute running
routine while reducing the risk of injury.
Your first goal will be to make sure that you can walk at a brisk pace for 30
minutes. If you can do that, start to run at a slow pace until you become short of
breath. Then walk briskly until you feel like you can run again. Continue with
these intervals. You can challenge yourself by timing these intervals and working
toward longer intervals. For example, maybe the first day you will run for 30
seconds and walk for 2 minutes. As your endurance increases, run longer and
walk for shorter distances.
Another interval technique involves counting your footsteps, instead of
measuring time. When you are first starting your running routine, you may do
100 or 200 running footsteps with 300 or 400 walking footsteps in between.
Then you can work up to 400 or 500 running footsteps with 200 walking
footsteps in between. Each day, try to extend the number of running footsteps
and reduce the number of walking footsteps (even by just a few footsteps) until
you are running for a full 30 minutes. Counting steps can help give your mind a
clear focus toward an achievable goal.
It is important to not push yourself too hard. Even if you simply walk for 30
minutes and can manage to get in a couple of one or two minute runs, you are
getting your heart rate up, and you will be reaping some of those health
benefits. The rule of thumb is this: run at a pace at which you can still talk. If
you are very short of breath, slow down or take a walk break.
Once you are running for a full 30 minutes, keep up this interval training to
maximize the benefits of your running routine. For example, run at your normal
pace and then speed it up for 30 seconds or one minute (or 200 or 300
footsteps).
After every run, walk for a few minutes, and stretch your muscles again.
Making the most of your running routine
Here are a few more tips to help you make the most of your running routine:
Invest in a good pair of running shoes, which will increase comfort and reduce
your risk of injury.
Plan to re-hydrate about every 10 minutes during your run.
The best places to run are smooth dirt roads or paths, which are not as hard as
asphalt and concrete. Ask around (at your local running store, for example) for
recommendations of good routes.
Finally, make sure to follow these simple safety precautions: Running with a
friend (or even a dog) is safer than running alone. At the very least, tell
someone when you are leaving, where you are going, and when they should
expect you to return. Leave your valuables at home, vary your routes, and stay
in busy, well-lit areas.
Pay attention to what is going on around you. That means leaving the
headphones at home, or turning the volume down low. Lastly, always jog
against traffic, so you can assess oncoming cars for potential danger.
A running routine is a rewarding way to build strength and endurance. Enjoy the
process of developing your own strong legs, strong lungs, and strong will.
Everything depends on your level of fitness. Lance Armstrong said running a
marathon was the hardest thing he ever did, I'm just happy to finish one. His
sub 3 hour marathon equate to my 1/2 marathon time give or take some
minutes. The Basics of running are simple, efficiency of stride, lactic acid
threshold, base training, patience and determination.
Training plan: If you're just starting out, I would suggest running 3 times a
week. I would also run a 3 week cycle. The first week of the cycle you train at a
specific level. The second week you increase by 10-20%. The third week you
scale back to lower than first week's level. This gives your body time to
recuperate and prevents injuries. The first week of your next cycle should be
increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This
will work - you just need to be patient.
For example: Distance of every run in the week.
Cycle 1: wk1:1km - wk2:1.2km - wk3:0.9km
Cycle 2 : wk1:1.2km - wk2:1.4km - wk3:1.1km
I think you get the picture.
Beginner:
The best method to ease into running is the run walk method. Your body should
adjust to running more easily using this method. The time you spend running
and the time you spend walking depends again on your fitness level. If you need
to walk longer or are able to run more, just do it. You run for 30-60 seconds,
you walk for 30 seconds, and you do this for a week. The next week you
increment you run by 10 seconds, but keep the walk to 30 seconds. As the
weeks progress you should be able to gain substantial increase you capacity of
running.
The ideal for the run walk method is to get up to 10 minutes of running and 1
minute of walking, but it all depends on how you feel. Once you are able to keep
a pace of 10-1 for 30 minutes you can start to increase the 10 minute run by
10-20% every week.
The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth
rate that is attained with physical activity. Zone 1 pace is (220 - your age) X 60
or 70% - I'm 36 , (220bpm - 36) X 70% = 130 bpm. This is a foundation
building pace. This pace is used on long runs because it enables your body to
manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes
running enemy when it is out of control. The longer you can run at this pace, the
more your body will improve his capability to absorb the acid. This is endurance
building, and it is the first step to having a great run.
Lactic Acid Is Not Muscles' Foe, It's Fuel !
If you need to do more sports during the week, cross training should be your
choice. Gym work to strengthen the abs is a plus. Cycling or spinning also gets
your heart going without the impact on your knees.
If you are able to run for 30 minutes, my suggestion to you is to get out there
and find a nice friendly 5k. This is a celebration of life , a celebration of your new
found passion: Running. Turkey trot your way to the end.
Intermediate:
You've achieved your first goal and that first 5k is now behind you. You've
adapted your body to running and now can run 3 times a week for 30 minutes
each time and can even push this a bit further.
You now are able to move to the next level. First thing to do is add another
running day to your week. This will help you put on the miles and will help you
adjust even more to a runner's regiment. Second thing to do is start mixing up
your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone
1 maximized- bottom zone 2), and 1 run that is totally different from the other
types of runs that your body is accustomed to do. My suggestion is either Hill
running or intervals.
Hill running is simple: Find a hill - run it to the top (if you can get up there fine if not - stop where you're about to collapse) - once up there - walk back down.
Do this 10 times and make sure you keep a pace that you can accomplish it 10
times. If you cannot run it - walk up the hill. This will put pressure on your big
leg muscles and should bring your body close to lactic acid threshold, walking
back down will help your body manage that load and will push it farther and
farther as the workouts progress.
Interval: Warm up with a 15 minute turkey trot. Once you are warmed up - bolt
it for 100 meters - as fast as you can without collapsing (85% of your max
speed) - just before blowing up - walk for 1 minute. Repeat this for at least 1000
meters (10 X 100 meters). If your body is not too broken, turkey trot your way
back home for another 15 minutes ... this is great for pushing your lactic acid
threshold even farther.
The point of pushing your body this way is to enable you to start picking up
speed and finding a way to sustain it. Also - this is a good thing for your running
body as it is called upon to adjust and find new ways of coping. Doing the same
thing, week after week can cause your body to adapt and plateau(reach the
stage of diminishing returns.)
The goal you might have with these exercises is to improve you PR for your 5K
or 10K time, enabling you to get faster and faster. Being faster and enabling
your body to cope with it will help you out on your long slow runs. Your lactic
acid overload might not be as great as it was before and your threshold of pain
and endurance will be heightened.
Once you mastered these techniques and can now run for an hour or more on
your slow long runs, a 10K or a half marathon is well within your reach.
Experts:
Elite runners are a breed on their own. They usually have a running stride that
looks like a work of art and also have a cardio that can sustain 15-20 km/hour
run tempo. Not everybody can achieve this type of running pace and keep it for
2 hours or more.
If you're at this level and are reading this, you've humoured me enough to keep
going and could potentially write an article on this web site about how you go
about your training. Since Deena Kastor and Meb Keflezighi are not here to add
some advice, I will risk myself and add my two cents to this level of running
fitness.
First thing, and expert runner should be able to run in the zone 1 range all day
long, barely breaking a sweat. These athletes are fine tuned running machines
and have close to the same body fat as an average model on a cat walk. That
said, the muscle mass is fine tuned and the heart is usually as big as a football
:0).
I have one friend who's an ultra fit retired cyclist (retired from all out
competition but still competes at the fun level) - I put him on my treadmill with
a heart monitor and asked him to start running. When he reached my top speed
that I could sustain for more than 5 minutes (11 km/h) - his heart rate was
barely beating. He could run at this pace for hours, I could barely do it for 5
minutes.
That's the difference between joe runner and Meb Keflezighi, the ability to
achieve a speed and endurance that boggles the mind, strains the body, and
pounds the heart.
These people usually have trained since they were kids and benefit from coaches
and proper climate atmospheres (high altitude training) to enable them to reach
the next level. They also have a very strict meal regiment and cannot afford to
indulge in life's simple pleasures (Beer - wine - cheese cake ...) without paying a
hefty price performance wise.
Your First Training Plan - Train To
Run
Everything depends on your level of fitness. Lance Armstrong said running a
marathon was the hardest thing he ever did, I'm just happy to finish one. His
sub 3 hour marathon equate to my 1/2 marathon time give or take some
minutes. The Basics of running are simple, efficiency of stride, lactic acid
threshold, base training, patience and determination.
Training plan: If you're just starting out, I would suggest running 3 times a
week. I would also run a 3 week cycle. The first week of the cycle you train at a
specific level. The second week you increase by 10-20%. The third week you
scale back to lower than first week's level. This gives your body time to
recuperate and prevents injuries. The first week of your next cycle should be
increased by 10-15%. After 3 cycles, reduce you first week pace by 10%. This
will work - you just need to be patient.
For example: Distance of every run in the week.
Cycle 1: wk1:1km - wk2:1.2km - wk3:0.9km
I think you get the picture.
Beginner:
The best method to ease into running is the run walk method. Your body should
adjust to running more easily using this method. The time you spend running
and the time you spend walking depends again on your fitness level. If you need
to walk longer or are able to run more, just do it. You run for 30-60 seconds
then you walk for 30 seconds. You do this for a week. The next week you
increment you run by 10 seconds, but keep the walk to 30 seconds.
As the weeks progress you should be able to gain substantial increase you
capacity of running. The ideal for the run walk method is to get up to 10 minutes
of running and 1 minute of walking, but it all depends on how you feel. Once you
are able to keep a pace of 10-1 for 30 minutes you can start to increase the 10
minute run by 10-20% every week.
The pace you should be in is a Zone 1 pace. Zones are calculated by the hearth
rate that is attained with physical activity. Zone 1 pace is (220 - your age) X 60
or 70% - I'm 36 , (220bpm - 36) X 70% = 130 bpm. This is a foundation
building pace. This pace is used on long runs because it enables your body to
manage lactic acid. A friendly fuel when absorbed properly lactic acid becomes
running enemy when it is out of control. The longer you can run at this pace, the
more your body will improve his capability to absorb the acid. This is endurance
building, and it is the first step to having a great run.
Lactic Acid Is Not Muscles' Foe, It's Fuel !
If you need to do more sports during the week, cross training should be your
choice. Gym work to strengthen the abs is a plus. Cycling or spinning also gets
your heart going without the impact on your knees.
If you are able to run for 30 minutes, my suggestion to you is to get out there
and find a nice friendly 5k. This is a celebration of life , a celebration of your new
found passion: Running. Turkey trot your way to the end.
Intermediate:
You've achieved your first goal and that first 5k is now behind you. You've
adapted your body to running and now can run 3 times a week for 30 minutes
each time and can even push this a bit further.
You now are able to move to the next level. First thing to do is add another
running day to your week. This will help you put on the miles and will help you
adjust even more to a runner's regiment. Second thing to do is start mixing up
your running workouts. 1 slow long run (zone 1), 2 normal half hour runs (zone
1 maximized- bottom zone 2), and 1 run that is totally different from the other
types of runs that your body is accustomed to do. My suggestion is either Hill
running or intervals.
Hill running is simple: Find a hill - run it to the top (if you can get up there fine if not - stop where you're about to collapse) - once up there - walk back down.
Do this 10 times and make sure you keep a pace that you can accomplish it 10
times. If you cannot run it - walk up the hill. This will put pressure on your big
leg muscles and should bring your body close to lactic acid threshold, walking
back down will help your body manage that load and will push it farther and
farther as the workouts progress.
Interval: Warm up with a 15 minute turkey trot. Once you are warmed up - bolt
it for 100 meters - as fast as you can without collapsing (85% of your max
speed) - just before blowing up - walk for 1 minute. Repeat this for at least 1000
meters (10 X 100 meters). If your body is not too broken, turkey trot your way
back home for another 15 minutes ... this is great for pushing your lactic acid
threshold even farther.
The point of pushing your body this way is to enable you to start picking up
speed and finding a way to sustain it. Also - this is a good thing for your running
body as it is called upon to adjust and find new ways of coping. Doing the same
thing week after week, can cause your body to adapt and might hinder your
progression.
The goal you might have with these exercises is to improve you PR for your 5K
or 10K time, enabling you to get faster and faster. Being faster and enabling
your body to cope with it will help you out on your long slow runs. Your lactic
acid overload might not be as great as it was before and your threshold of pain
and endurance will be heightened.
Once you mastered these techniques and can now run for an hour or more on
your slow long runs, a 10K or a half marathon is well within your reach.
Experts:
Elite runners are a breed on their own. They usually have a running stride that
looks like a work of art and also have a cardio that can sustain 15-20 km/hour
run tempo. Not everybody can achieve this type of running pace and keep it for
2 hours or more.
If you're at this level and are reading this, you've humoured me enough to keep
going and could potentially write an article on this web site about how you go
about your training. Since Deena Kastor and Meb Keflezighi are not here to add
some advice. I will risk myself and add my two cents to this level of running
fitness.
First thing, and expert runner should be able to run in the zone 1 range all day
long, barely breaking a sweat. These athletes are fine tuned running machines
and have close to the same body fat as an average model on a cat walk. That
said, the muscle mass is fine tuned and the heart is usually as big as a football
:0).
I have one friend who's an ultra fit retired cyclist (retired from all out
competition but still competes at the fun level) - I put him on my treadmill with
a heart monitor and asked him to start running. When he reached my top speed
that I could sustain for more than 5 minutes (11 km/h) - his heart rate was
barely beating. He could run at this pace for hours, I could barely do it for 5
minutes.
That's the difference between Joe runner and Meb Keflezighi, the ability to
achieve a speed and endurance that boggles the mind, strains the body, and
pounds the heart. These people usually have trained since they were kids and
benefit from coaches and proper climate atmospheres (high altitude training) to
enable them to reach the next level.
How to Run Injury Free
Let's face it...too many runners are injured every year.
Of the millions of people in the United States who run
either recreationally or competitively, over 50% will
suffer some sort of running injury just this year alone!
The types of injuries most runners suffer from include
shin splints, knee pains, lower back pains, Iliotibial
Band Syndrome, Plantar Fasciitis, Neuroma, Iliopsoas,
pulled hamstrings, and Piriformis Syndrome.
I won't even go into the detailed descriptions of all of
these because it hurts to even think about them.
But if you follow some simple running tips, then you can
avoid most if not all of these injuries.
I have run consistently between 10-30 miles a week for
the last four years, run 6 marathons, and numerous 10K's,
without having one injury by following these simple running
tips.
Tip #1: Give your Body Rest
After doing any kind of hard run, you must rest for 48 hours
in order to give your muscles time to rebuild. Running is an
impact sport and creates micro-tears in your muscles,
ligaments, and tendons.
In order to rebuild, your muscles need time away from running.
I personally never run the day after a hard run. Bodybuilders are
religious about resting to build muscles, and you should be too.
I have run with far too many runners who ran every day in their
younger years and now cannot run at all because they blew out
their knees. Our president, George Bush, ran four miles every day
and now can only mountain bike because of his bad knees.
Tip#2: Run in new Running Shoes
The last time I suffered shin splints, I was running cross country
in high school. in my father's old running shoes. Hmm, I wonder
why I got shin splints?
The fact is the support in running shoes breaks down
significantly after 500 miles. Then you take a lot of impact
on your whole body.
So replace your shoes after 500 miles or three months, whichever
comes faster. Your knees are worth it.
Tip #3: Do long slow runs on the weekends
Long slow runs build your aerobic capacity in your legs. This means
your body learns to produce more energy and clean out the waste,
lactic acid, more efficiently. So running becomes more comfortable
and you don't have to work so hard in order to get a good running
workout in.
Plus slow runs produce less impact on your joints, which means
less injuries. I do a long run every weekend for years. This is
especially necessary for marathon training.
Tip #4: Go see a doctor if you do have any strange aches or pains
My brother thought he was suffering from heel pains. He spoke to
a doctor and found it was actually Plantar Fasciitis, inflamed
tissue in the foot. Now he can start the proper treatment which
clearly involves rest from running. After this he can go back to
running.
Far too many runners continue running with pain in their bodies.
If you feel any pain, then you need to see a doctor. You might
need to see a specialist. Do what it takes to learn why you have
pains. Running should not be painful rather it should be joyful.
Tip#5: Run on natural surfaces
I met a guy a month ago who has run over 150 marathons. I asked
him how he has done all that running injury free and he told me
"by running on natural surfaces". He told me he does most of his
runs on grass, trails, or soft surfaces. This creates less impact
obviously than running on concrete or asphalt or treadmills.
So find a trail and go run on it. Not only is it better for your legs but
you will be running with plants, trees, birds, and the glory of nature.
Sure beats dodging traffic.
Why Run Slow?
Running fast is the dream and aspiration of most runners. This means different
things to different people, but it is safe to say that there aren't that many
runners out there that sleep happily when they dream about running slowly. Yet
running slowly can be used as a tool to help us run faster when it counts.
Fast running is a very costly exercise. As we fly forward at an amazing pace
everything that we use to propel us is carried with us. We carry all of these
resources in finite quantities. We can only afford to run fast for a limited period
of time before something starts to run out. Out of these resources the most
important three are fuel, physiology and psychology.
As we run fast we use the fuel stored and transformed in our muscles. This
energy system is heavily taxed by fast running in much the same way that fast
driving burns fuel more rapidly in your cars engine. Fast running isn't efficient in
that sense. We would be better off jogging if we wanted to conserve running
fuel. For increasing speeds we get less distance per kilojoule. Fast running is
costly running in a fuel sense.
As we run fast we use our muscles, strong and supple, to launch us into the air
for amazing distances, even longer than our own height, around 180 times each
minute. This costs a packet as you would expect. The wear and tear on our
muscles and ligaments is immense and directly related to the distance we spring
(the speed we are running.)
Also the bits which enable the muscles to do their work, such as the bones and
joints take a hiding as they are forced to resist the power of our muscles and
also have the weight of our bodies pushing down on them and the corresponding
force of the ground pushing up. Fast running is costly running in a physiological
sense.
As we run fast we use our mental capacity to reach and maintain the fast pace.
We have to over ride our natural instincts to slow down when it hurts. We have
to talk ourselves into enduring discomfort, some degree of pain and even
sometimes oxygen, water and fuel debt. Our body says "slow down" but our
mind is made up and forces us to keep on keeping on. We can't do this
indefinitely. There is a limit to our mental strength.
At some point our bodies overcome our minds and we slow down but until that
happens we are in a battle. Fast running is costly running in a psychological
sense.
If we want to truly run fast we will experience significant cost and in preparation
we must make sure that we can afford it. In some ways it is like a banking
arrangement. With a bank account if we spend more than we have deposited we
will get a letter from the bank and our gear will be repossessed.
With our running, the letter from the bank may take the form of an injury of
some kind and the repossession may be losing our ability to run as we would
like. Surely this makes us wonder, "How can we prevent this from happening?"
How can we make sure that we have resources in store to enable us to run fast
when we want to?
One of the secrets to making sure we can run fast is to run slow.
"Running slow can help you to run fast? I thought they were opposites" I heard
you say. But here is the truth. It isn't fashionable or cool. It isn't sexy or
marketable but if we want to run fast then slow running definitely has a place in
our training.
Let me explain...
Slow running has been given a bad rap by the running community for some time
now. People are often defined as either runners or joggers (with the runners
being enlightened and the joggers being the ones who haven't become runners
yet). However in reality every runner should have a slow running, or jogging
component to their training.
Running slowly has a long list of benefits that can be experienced without the
costs associated with fast running. It is well known that running at slower
speeds is more productive in terms of body weight loss and maintenance than
faster running. Slow running is very good at developing the blood supply
capillary system which will get fresh blood to your muscles more efficiently when
you do run fast.
Slow running helps us lay down glycogen more efficiently for latter use. Slow
running exposes us to the stress of gentle continuous running which strengthens
our bones, joints, and ligaments preparing them for the rip tear bust world of
fast running. Slow running exercises our psychological fortitude, preparing us for
the fast running ahead. And it goes on and on. Slow running has a stack of
benefits without the costs of fast running. Your bank manager would love to hear
that...he would call it savings
If we only ever run slowly, then we will only ever be able to run slowly, but if we
use our slow runs as a stepping stone to prepare us for the rest of our racier
training then we can expect that they will help us a great deal.
When to run slow?
The three times that are most critical for slow running are as follows:
1) When we are building a base for our training. When we start a new
program or season, or when we have recovered from an injury, we must
gently build up a base of slow gradual running. This is equivalent to
building a foundation for a house or an outline for an essay. If we build
the base right we can hope for an excellent result.
2)
If not, we can look forward to an injury or other setback. Slow running
should be the bread and butter of any base phase of a training program. I
am currently coming back to full running after an injury and I will have
finished my slow running base after over 500 kilometres of genuinely slow
running. This period is a little boring and frustrating but it is the best I can
do to increase the chance of staying injury free. I believe in the benefits of
slow running so I do it.
3) In your weekly program throughout the season, you should ensure that there
is plenty of slow running. In this case your slow running will continue the
benefits your base has achieved, complement your more focused workouts and
work as an active recovery session which prepares you for more fast running.
Often the bulk of my training distance is done at a pace that I would describe as
slow. This enables me to really benefit from my faster sessions and adapt by
becoming faster.
4) After an event or during injury recovery slow running is essential to getting
back to normal running as soon as possible. Slow running is a form of gentle
active remedy to all sorts of wear and tear. It is the perfect remedy because it
increases the blood flow to your running muscles without contributing to the load
or damage significantly. If you have a choice between lying on the couch or slow
running, take slow running because it will work better. It helps to heal your
aching body and it also keeps your mind on an even keel.
Slow running bores me, frustrates me, embarrasses me and sometimes it gets
me down but I do it because it helps me run fast and as far as I can work out it
is worth it for that alone.
Slow running...it's not sexy but it works
Avoid These Common Training
Errors When Running and Your
Body Will Thank You
Running is one of the most heavily participated sports and recreational activities
in the world. However, from a young age we are told to go out on the streets
and run until we are tired. This may be alright for a while but further on down
the road you will be likely to sustain an overuse injury that takes away your
passion for running.
In order to make running a lifetime activity you need to be aware of some of the
contributing factors that lead to common running injuries. Once you
acknowledge these injury causing factors then you can develop the right plan for
you. This applies to both the recreational runner as well as the competitive
runner.
To ensure that you gain the most out of your training sessions while also
reducing the risk of sustaining an injury be sure to take note of the following
mistakes made by many athletes and coaches.
Excessive hill running that can often lead to excessive demands placed on the
calf muscles (possible shin splints). Shin splints are an absolute nightmare for a
runner. This type of injury can put you out of running for months.
Excessive downhill running can lead to increased stress on the quadriceps
muscle. Most athletes say that running down hill is easier, however, it is just as
tough on your body as running up hill.
Running in one direction all the time (if doing track work or running around the
tennis court, football field etc.) can cause excessive pro-nation on the inside leg.
Once again this can be easily fixed by alternating directions in which you run.
Running on unforgiving surfaces: such as street running (high impact). Asphalt
is not an appropriate running surface. This is one of the major causes of knee
and hip injuries for runners. Roads are made for cars and not for runners! If you
must run on asphalt then add in some runs on a grass surface.
Lack of variety in your training sessions can lead to overuse injuries as well as
mental boredom. Select different workouts each week. Do you always run the
same route in the same direction each time? If so vary where you run, the
distance you run as well as the intensity of the run.
Often athletes try to avoid running on uneven surfaces, such as a grass field.
The reason being, hard uneven surfaces, could lead to injuries of the feet and
ankles as a result. I love running on ovals as they are more friendly on my body
but I choose not to run on a football ground; as I know that the surface is likely
to be uneven and full of holes. Most recreational parks are better.
Increasing training volume too quickly (allow for individual progression). This is
a tough one for highly driven individuals who thrive on pushing themselves.
Have a plan and follow it. Even if you feel that you can push yourself and run
that extra mile hold back!
Increasing the pace or speed at which you run too quickly (can be achieved
slowly through Fartlek training). Try to stick to your plan and run at a similar
speed before you get into your next phase. As we improve we often want to run
faster. Increasing both the speed and distance of your run at the same time can
lead to injury.
It is important to wear the proper footwear when you run. Encourage your
athletes to change from their normal sports shoes: tennis shoes, basketball
shoes to running shoes prior to starting their run. If you wear tennis or
basketball shoes whilst running long distances, this may result in injuries. They
don't provide the required support for the feet.
Recognize that each individual will have their own pace and level of endurance
so set individual goals for each athlete. When running in a group at a set pace,
that pace may be comfortable for some runners, but too fast for others. Divide
your athletes into two even groups. This is often a big flaw for many coaches of
sports teams. We have all been guilty for doing this in the past but you must
allow for individual abilities of athletes.
Running long distances in extreme weather conditions such as freezing
temperatures, hot and humid conditions or even when there has been a high
pollution alert level given by the weather bureau. My tennis coach in college
would often make our tennis team run at 7:00 am in the morning in the middle
of a winter in North Carolina.
As you could imagine we would often suffer from bronchitis and other common
respiratory ailments. Unfortunately mine developed into pneumonia so make
sure that the environmental conditions are appropriate for running.
Be smart when you run and your body will thank you for it!
©2013 Newlands House Publishing L
Run Training
RUNNING SESSIONS
Much has been written about running over the years and many forms and types
have been developed, the most and common types being Interval, resistance
and distance. The following is to give you different ideas regarding types of run
training in order to progress you as an individual and ensure that running does
not become a set route, time or type. The list is by no means exhaustive and
many forms can be mixed together in order to progress and challenge yourself.
Running is a suitable activity for most people. This form of long continuous
exercise increases your oxygen uptake and allows your metabolism to function
more efficiently. Regular running makes the lungs work more efficiently allowing
more air to reach the blood as it is pumped through the lungs. It also increases
the number of red blood cells in the blood and muscles allowing more oxygen to
be extracted from the air which enters the lungs. Other effects of running
training are:
a. drop in pulse rate
b. increase in working capacity of the heart
c. increased pressure on circulatory system will open up underdeveloped arteries
d. new capillary beds will develop (small blood vessels)
e. more efficient blood circulation to and from muscles
TYPES OF RUNNING TRAINING
FARTLEK TRAINING (SPEED PLAY OR ALTERNATE PACE TRAINING)
The Swedish coach Gosta Holmer introduced this form of training in the early
1930s. Fartlek is done on a soft surface, ideally the pinewood needle surface of a
forest path. It is done on undulating ground so that there is plenty of uphill and
downhill running.
Fartlek is a combination of great quantities of easy running, interspersed with
sprints and periods of resistance running up hills. The advantage of fartlek is
that a lot of good solid running can be done without the factor of boredom
appearing. Forest tracks wind continually and the view constantly changes. It is
controlled by time ie you would go for a 20, 30 or 40 minute as opposed to
going out for a 3, 4 or 5 mile run.
It would be wrong to lay down set intervals for types of work in Fartlek session
but the following types of running are examples of running that may appear in a
Fartlek session:a. fast 60m sprint on flat surface
b. steady strides (70 seconds, 400 metres speed) for half mile
c. 40-100 metres fast as possible uphill
d. fast strides for 400 metres downhill
e. light manning with occasional inclusion of 4/5 fast strides for 3 minutes
f. brisk walk for 3 minutes
g. light even paced running with short acceleration spurts 50-60 metres for 5
minutes
h. jogging and rhythmical exercises for 5 minutes
The sprints and uphill work will force the body into periods of anaerobic work
resulting in oxygen debt. This debt must be repaid during the low intensity parts
of the cycle. The method educates the body to improve its' oxygen uptake and
speed of recovery. The whole session should be joined together by lively jogging
and should be enjoyable.
INTERVAL TRAINING
This particular form of 'punishment' was developed by Emil Zatopek, the great
Czech middle distance runner and was brought to a climax by Britain's Gordon
Pirie. Interval running consists of running a specific number of short distances
(between 50-100 metres) in a given time with short rest periods in between. The
rest periods are normally spent jogging walking. The main emphasis of this type
of conditioning is to develop the heart capacity and to strengthen the heart wall
muscle, thereby improving the stroke volume of the heart (the volume of blood
pumped at each stroke/beat). To increase the difficulty of the training period,
you can:a. run the interval in a faster time
b. decrease the recovery distance time
c. increase the number of repetitions
REPETITION TRAINING
A similar type of running to interval running except that the recovery period is
long enough for the athlete to get his breath back. The sprinter will do far more
of this work than pure interval running. Here, good fast running is wanted in
every effort, so the heart and lungs are given a chance to recover before the
next run. A rest of 4 to 6 minutes between each run is required.
CONTINUOUS RUNNING
Although interval training develops stamina in the body, it sometimes fails to
condition the mind to racing hard over a racing period. Continuous running is
done for distances over the normal racing distance at as near possible racing
speed. The athlete needs a downhill course with a prevailing wind.
He records the best time he can, using a watch and mile markers to estimate
progress. During workouts on this basis the athlete is subject to all the mental
visions of collapse that he suffers in a race. By fighting his way through these
'black periods' in training he makes himself aware of the fact that most fatigue is
only in the mind.
TEMPO RUNNING
This type of running can be done anywhere and is normally done for a set period
of time or distance, The runner picks a rate that can be maintained at a
comfortable pace and maintains this pace throughout, some runners use split
times or heart rate monitors to gauge their desired pace E.G 60% of Maximum
heart rate.
RESISTANCE RUNNING
Under this category come sand hill, snow and mud running. Running towing
equipment such as tyres, trolleys or a partner offering resistance on a harness
can also be included as resistance running. In the absence of a harness partners
can do the old fashioned methods of:
A. Holding onto the waist of the runner and dropping their body weight in a
squat position as they offer the resistance, trying to hold the runner back as
they move forward.
B. In front of the runner with hands on the shoulders offering resistance as the
runner aims to go forward.
PAARLAUF
This form of training is a competitive form of interval running. As in a proper
race, two man teams compete against each other. The distance of the race is
unspecified, only a minimum and maximum time being given. Thus a race could
last from 30 to 45 minutes. After a certain time has elapsed (this time is prior
decided but unknown to runners), the referee blows a whistle then for a period
of one minute.
The winning team is the one who has carried the baton the furthest. The 2
runners can decide how they wish to share the running - they can either run
interval quarter miles or every other furlong, jogging across the track to regain
the baton.
As a training workout, the number of runners can be increased in a team of 4, 6
or 8. With 8 runners, they could spread out over 400 metres and move with the
baton from some 60 metres with about 55 seconds rest before the next effort.
CROSS COUNTRY
The mental stimulus and the physical value of cross country running and racing
are invaluable to the middle distance runner. The lengths of the courses vary
from 3 to 10 miles and usually become longer as the season progresses. For this
reason, the miler/3 miler is advised to curtail cross country racing in March by
this time; the courses will be too long and in any case it will be time for the
athlete to consider returning to the track for most of his workouts.
Cross country running is invaluable for the sportsperson a sit aids in core
stability and strengthens ankle and knees owing to the nature of the surfaces
this type of running covers.
ACCELERATION RUNNING
This type of running can cause confusion and some may think it is a play on
words in relation to fartlek. This is not the case and is a recognised and useful
form of training. Again pick a distance or set time the main aim here is to start
of slow and progress to full race pace prior to the end of the set period. For
example a 15 minute run may be split into 30 second segments with the last two
minutes being near threshold or race pace as possible.
Alternatively this form of training is used by coaches in football; athletics etc in
order to test the acceleration speed of athletes, a normal set for this would be 3
x 30 meter sprints. Take the average of the 3 sprints in order to get an
indication of your acceleration speed.
Running Tips - What You Need to
Know About Running Programs,
Training, Warming Up, and Injuries
Running tips play a huge role in every runner's success. Running is not a simple
sport; there are so many sides to it that every runner, even some experienced
ones, surely has a lot of little unanswered questions. And tips on running can
help answer them!
Most of the baffling questions about running have to do with the programs that
runners can use. And indeed, one of the most decisive parts of running is setting
up a perfect program for you. This involves finding the right workouts and
forming the right schedule with the right amounts of every workout. There are
also some other options that runners wonder about, such as the need to run on
the treadmill - will this help in your actual run?
Other important issues include the proper way to warm up, including stretching,
and the injuries and how to avoid them.
All runners, those aiming for the 5k, the 10k, the half marathon, or even the
marathon, face these questions at one point or another. And this page aims to
give you a head start in understanding these issues by giving you all the tips on
running that you need.
The good answers to the questions bothering runners' minds come from
experience of real runners, not just the studies of experts. That's why this page
was created based on real running experiences. Don't bother yourself with the
complicated science behind exercise. The answers and solutions to the little
problems and issues of runners are easy enough for simple runners to grasp.
Getting started, let's tackle one of the most important parts of running: the
running program.
Running Tips on the Perfect Running Program and the Role of Treadmill Running
Finding the running program means finding the one that's perfect for you since
there is no such thing as a perfect program that can work for everyone. Fitting
your running program to your needs and your body will help you run your best
and avoid injuries. When forming your running program, give attention to per
iodization and variations of your workouts' intensity levels, such that one some
days you train hard and on some days you take it easy. There are several
common running programs, but you should find the one that's meant for you.
But wait - your training program mostly takes you running outside. But have you
ever wondered about running on the treadmill and how it is different? It is,
naturally, very different because the experience and the conditions you run
around are different, so your body's reactions may also differ from when you run
on a real road. But treadmill running is helpful, especially on extreme weather
when the roads are just impossible. This is also an option you should consider,
and if you know how to fit it into your program, you will find that it is actually
very effective.
Running Tips on Running Forms and Changing Yours
Another big issue that runners get stumped about - the running form. This is
often held responsible for many victories as well as many injuries. Some runners
wonder whether the running technique you have developed can still be changed.
Well, with the right approach and careful planning, there's no reason why it
cannot be changed.
Running Tips on Stretching Within Limits and Avoiding Injuries
So what about warming up? Stretching is a popular activity that is often advised
about, but there is more to stretching than you might think. Too much of it
might even set you back performance-wise. Stretching can help prevent injuries
and boost strength but you have to find out how to stretch yourself best.
Speaking of injuries, running being quite strenuous, runners are prone to a lot of
injuries. Pain during running can be a big hamper on your success. The common
pain sections are the Achilles, the hamstrings, the hips, and the legs. Muscle
pain or cramps are also very common, but perfectly curable if you know how to
handle them. It pays to read up on some running tips on how to ease your
cramps fast.
There are probably a lot of other questions that baffle you as a runner. As you
go along with your running experience, you will find that you yourself will start
discovering the answers to your questions. But for the meantime, read more
running tips on running programs, how to make treadmill running work for you,
and about running injuries to help you get started.
How to Start Running - 10 Tips For
Beginners From Someone Who's
Been There
There is a funny saying that cross-country runners like to throw around that
goes something like this: "Our sport is your sport's punishment." Unfortunately,
this quote carries with it more than just a hint of truth - most people simply hate
to run. Running is hard, it takes time that could be spent doing other things, and
for many people running is painful, uncomfortable, and not the least bit
enjoyable. Ask any serious distance runner, and they can recount to you the
scorn they sometimes receive from friends and colleagues about the fact that
they run.
I can't tell you how many times people have told me that I'm going to ruin my
knees, or that we as humans simply weren't meant to run long distances (which,
as an anatomy professor and evolutionary biologist, I disagree with
wholeheartedly). So how does one overcome this fear and loathing for all things
related to running? In this article I'll provide 10 tips regarding what helped me
the most during the first few months of my transition from being a couch-dweller
to becoming a full-fledged runner.
I officially mark May 2007 as the date when I started running. When I say
running, I mean really running, not just jogging a few miles here or there when I
felt like it. May 2007 is when I began to really call myself a runner, when I
began a habit that sticks with me to this day, and has become such an integral
part of my life that I couldn't imagine living without it. Prior to this time, running
was for me, as the saying at the beginning of this article alludes to, like a form
of self-punishment.
I did it because it was supposed to be good for me, or because some coach at
some time ordered me to do it during some practice - I did not, however, enjoy
running. That all began to change for me when I began to gain weight after the
birth of my two kids. I realized that I was now in my 30's, and if I was going to
take control of my health, I needed to start getting serious about exercise. This
brings me to my first tip:
Tip #1 - Find a Source of Motivation For me, having children was the primary
impetus for beginning my running habit. I wanted to get my health back under
control, and I wanted to be able to keep up with two little kids as they grew up
and became even more active. To this day, one of my main motivations for
running is to set a good example about the importance of exercise for them. A
secondary source of motivation was entirely personal - I wanted to lose some
weight. It turns out that I lost about 15 pounds during my first six months as a
runner, and that was strong motivation to keep going.
If you don't have kids, and your weight is not a problem, motivation can still be
found in other areas. My next tip for beginning runners details one of the things
that really helped to keep me going at the beginning of my running life:
Tip #2 - Sign Up for a Road Race I'm extremely competitive with myself, and
one of the things that initially got me running was a deal that my wife and I
made to sign up for and run a 4-mile road race on the 4th of July, 2007. When I
signed up for the race, I had never run more than about three miles in one go,
and four miles seemed like an astronomical increase over that.
Signing up for the race and paying money to reserve my spot gave me a goal to
train for, and because I'm not a quitter, there was no way I was going to back
out. If you're even the slightest bit competitive (even if just with yourself),
signing up for a local 5k is probably one of the best things you can do to
motivate yourself to keep running.
For me, racing hooked me in a way I never would have anticipated, and running
races is one of my prime motivators for training to this day. It also introduced
me to a whole "running world" that I didn't even know existed. In every town
there are like-minded people who run crazy distances simply for the fun of it.
These people are among the most open and friendly people I have met, and
their enthusiasm for running can be infectious. If you want to gain entry into this
little slice of the world, start by going to some road races - I guarantee that you
won't regret it.
So lets now assume that you have some source of motivation to get you off of
the couch and onto the road or trail. What follows are the lessons I learned from
personal experience that I think are the most important to pass on to a beginner
who has made the decision to start running.
Tip #3 - Get Appropriate Running Shoes I can't emphasize enough how
important this tip is. When I say "appropriate" running shoes, this doesn't mean
to head to your local sporting goods store to pick out the coolest shoe in the
"running" section. What most people don't realize is that each of us has a
particular type of running gait. The way our legs move, the way our feet hit the
ground - each of us is a little bit different. When it comes to running shoes, you
want to be sure that you find a pair of shoes that is suitable for your particular
gait. How do you do this?
The best way is to go to a specialty running store where they will analyze your
gait (usually for free) and let you try out a few pairs of shoes by running around
the block. Any good running store will do this, and getting the right pair of shoes
for your body and gait type will go a long way toward making your transition into
running go more smoothly. It will also to help minimize any chance of injury that
might arise from making an uniformed choice of the wrong shoe simply because
you like the way it looks. Finding the best shoe for you can take some trial-anderror, but it is well-worth the effort.
Tip #4 - Start Slow and Run Short When you first start running, it is best to
begin by running slowly for relatively short distances. Running will be a lot more
enjoyable if you don't overdo it to the point where it becomes hard and starts to
hurt. So, consciously and repeatedly tell yourself to slow down. If you need to
walk, do it. When you're out on the road by yourself, nobody is going to care if
you take a walk break, and if this helps you to keep running, then it's worth it to
do so. For me, when I used to run sporadically before May 2007, I felt like I
wasn't getting any benefit unless I pushed myself to the limit.
This made running unpleasant, and explains in large part why the habit never
clicked. By approaching my development as a runner this time around as a longterm process, it became enjoyable, and I eventually got to the point where
running harder and longer was a joy rather than a chore. I found that every
increase in run distance was a new milestone, and triggered a desire to go even
farther. This culminated in my decision to run a marathon in May 2008, one year
after I began running, and that was one of the most amazing experiences of my
life.
Tip #5 - Track Your Effort If you need help tracking your effort, purchase a
heart-rate monitor or a running computer. For beginning runners who own an
Ipod Nano, the Nike+ system is a good choice. It's cheap (Tip #6 - Eat and
Drink Appropriately This probably goes without saying, but fueling and hydrating
properly for your runs is critical. If you eat something, even just a Powerbar or
similar product, an hour or so before you run, and hydrate well, your runs will be
much more pleasant. Starving yourself to lose weight while running is
counterproductive and should be avoided at all costs.
Your body needs fuel to power your muscles on the run, and it needs fuel to
repair any damage that occurs after you run. If you deprive yourself of fuel, your
desire to run will fizzle away. One additional note about hydrating - if you run in
the summer or in a hot area of the country, be wary of your hydration level.
When it's really hot I generally carry water with me. Sometimes I carry it in
hand, sometimes I use a water bottle belt, and for longer runs I use a Camelbak
hydration pack. Dehydration can be dangerous, and is easily avoided with proper
preparation.
Tip #7 - Find Something to Pass the Time Some running purists prefer to
avoid all electronic devices while running. I however, am a gadget freak, and
can't bear to run without my I pod Nano attached to my arm (except during
races - for that I go without). Listening to good music on a hard run can be
incredibly motivational, and there are times when music alone can pull me
through a tough patch.
For long runs or slower, easier runs I like to download podcasts from I tunes or
audio books from my local library's digital audio book download site. Most
libraries offer these digital downloads now, and although MP3 player
compatibility can be an issue at times, there are ways to overcome this and
downloads are typically free with a library card. Listening to audio books on the
run has opened up a whole new world of options for me, and there are times
when I'm so engrossed in what I'm listening to while running that it feels almost
effortless.
Tip #8 - Run with a Partner I tend to run solo or with my dog (who is a great
running companion by the way), but many runners thrive on running with
friends/family/co-workers. Having a partner helps to pass the time, conversation
on the run generally forces you to slow down, and having a partner to keep you
honest helps to prevent lapses in dedication to the sport.
Tip #9 - Join a Running Club Most towns/regions support local running clubs.
Generally, these clubs cater to people of all levels and abilities, and joining one
can be a great source of motivation. Meeting other local runners provides an
avenue for learning about new running routes in your area, and they can be rich
source of information and advice for beginning runners.
Tip #10 - Join an On-Line Running Forum On-line forums are a great place
to find information and advice on running. There are tons of running forums out
there, so finding one to your liking should not be hard. A few examples are the
Runner's World Magazine Forums, the dailymile.com Forums, the Runner+
Forums, and the Cool Running Community Forums. Even if you aren't an active
contributor, reading through the collective knowledge on these forum sites can
be incredibly beneficial.
I could probably go on-and-on with tips like those presented here, but I'll cut it
off at 10 for now. Probably the most important pieces of advice I can give to
beginning runners are to stick with it and to have fun. As your running
progresses, you'll begin to experience both physical and mental changes that
you might never have expected. Running improves the health of your body, but
it also can change your mind (it's a great stress reducer for one thing), and once
you're hooked, there's no turning back.
Five Important Beginner Running
Tips
When you decide to start running you have got a lot of questions on your mind.
How do I start running? What should I wear? Is it okay if I walk occasionally?
In this article I will provide you with an overview of a few important beginner
running tips.
Beginner Running Tip 1 : It is never too late to start running
It does not matter how old you are, exercise is good for you. It has been proven
in many scientific studies that regular exercise provides you with many benefits
such as more energy, less chance of getting heart disease and cancer,
better sleeping patterns and this list is far from over!
Beginner Running Tip 2 : Start with a run / walk program
I always recommend beginning runners to start with a running program that
consists of both running and walking. As a starter you will, initially, not be able
to run far. And if you did you would expose yourself to a high risk of running
injuries and health problems.
You need to really start slowly and build up that stamina and those running
muscles. You can make fantastic progress in a short amount of time and the
chances that you will actually enjoy the running and keep on doing it are much
higher.
Beginner Running Tip 3 : Keep a running log
A running log you put the basic information about the exercise you have done.
So how far did you run, how long did it take, what type of running did you do
(e.g. run/walk, easy run, interval), etc. You could also enter additional
information like your average heart rate during the run, how you felt, what the
weather was, etc.
You keep a running log for a few good reasons. One of those is that it definitely
provides extra motivation when you see your mileage increase week on week.
Another one is that it provides a chance to look back later and find out why a
certain race did not go as planned, why you got injured etc. A log is a valuable
tool for beginning and more experienced runners.
Beginner Running Tip 4 : Tangible Goals
Start running with a goal in mind. This could be weight-loss related or
performance related. For example, set yourself a goal of running 30 minutes
non-stop in twelve weeks time. Or losing 5 kilos in 3 months, If you do not have
tangible goals or reasons to keep running, it will be hard to keep on going when
the going gets tough and the initial enthusiasm starts to fade. Believe me, it
happens.
Beginner Running Tip 5 : Low Intensity
Many runners, beginning and more experienced, make the mistake of running
too fast. They run a certain distance and measure their time each and every run.
And they need to beat that time every time. This is not necessarily the smartest
strategy. For starters, faster running is much more strenuous on your body and
therefore you are much more likely to get injured.
Another reason is that, strangely enough, slower running will help you get faster
much faster than faster running does. OK, read that sentence again and let it
sink in. Easy running, the pace at which you are able to hold a conversation,
should be the core of your running training. It will help you go longer and further
over time, will help build your cardio-vascular system and it will help make you
really strong. Once you have build up that strong base, then you can go fast
over shorter distances as well.
Just imagine if you could run 10 miles easily, then how fast would you be able to
do a one-miler?
There is nothing as important as easy running.
These tips should really help to make sure your running career is off with a flying
start.
Happy running!
10 Ways to Improve Your Running
Without Having to Add More Miles
Welcome to this short article on running performance improvement. All of the
techniques can be applied to your existing running programme quickly and
simply. We are always interested in hearing from runners who have applied one
or more of the techniques below. Please email us with your results and
experiences (good and bad!).
How to use this Article: The best way is to quickly skin through all 10
suggestions for running improvement. Some of them will seem to make sense
and some will not appeal to you. We would suggest that you select one or two
techniques and do a little research using Google to get better informed as to
how you could apply them to your own circumstances. There are also detailed
guides on our website that include research findings and case studies. Good luck
with you running improvement.
1. Build a Foundation: A lot of runners make the mistake of trying to
continually beat their times every time they complete a training run. The set
themselves a route of say 3 miles. The first run takes them 30 minutes. The
next time they complete the same route they expect to beat this time. Often
because they are new runners, the first 2 or 3 times they manage this. However
each time they run, it becomes harder and harder resulting in injury, reduced
motivation or even giving up.
If you take the time to build a proper fitness foundation by making most of your
runs slow & steady your body has the chance to adapt to running. Each run will
become easier; as your body's systems become acclimatised. You will be less
likely to get injured and you can relax and enjoy running knowing that your
fitness is improving and you don't need a personal best to prove it. A fitness
foundation can be built up over 6-12 weeks. When this foundation is in place you
can then incorporate advanced running techniques such as intervals, hills and
races.
2. Change of Scenery: Changing your running route regularly will keep the
running experience fresh and more interesting. New running routes get your
attention away from the effort of running and towards the enjoyment of the
experience. It is really convenient to be able to run from your front door without
having to drive.
I can do 4 completely different routes from my front garden yet even these can
become monotonous after only a few months. Combine your running with
exploring where you live. Are there attractions, monuments, lakes, rivers or
buildings that you want to see but never have the time? Plan a running route to,
from or past the attraction.
Sometimes the inconvenience of a short car ride of a few miles can open up a
whole new world of beautiful, breathtaking, scenic runs. TIP: Remember to think
about where you will store your car keys during your run. I have a zipped pocket
on the back of my shorts which is ideal for this.
3. Music: Using a portable music player while running can help improve your
running experience. The distraction of listening to music you enjoy can make
running seam easier. Time seems to pass quicker and you feel more upbeat and
energetic. New technology such as MP3 players allow you to take a vast range of
music with you. You can even make up your own playlist for different distances
(faster music for short distance and slower music for long slow runs). You can
even download music which has a certain number of beats per minute that you
can use to match the pace you run at.
4. Social Running: Some people prefer to run alone, allowing themselves time
to be with their own thoughts. Running alone may be more spiritual but you
could be missing out on the many benefits of group running. A friendly running
club or running partner with make running a more social pastime, you can share
stories, goals or even worries (running related or not).
Running with other people is like having your own portable cheer leaders helping
you through some of the harder parts of your work out. A little friendly
competition may also bring out better performance. Like music other people
provide a distraction from running effort and make the time and distance pass
quicker. You also get the added benefits of safety in numbers.
5. Water: Dehydration is a threat for all runners. Losing water through sweat
and breathing must be replaced in order to stay hydrated. Dehydration can
happen both in hot and cold weather. Even experienced runners get this wrong
and vastly underestimate the amount of water they need to replenish while
running longer distances.
Dehydration can catch you unawares. If you don't replace lost fluid you
performance will begin to suffer. If you start to feel thirsty then you are already
dehydrated. You can lose 3-4 pounds of water per hour when running and this
causes a decrease in performance of about 6%. Over a long race like a
marathon a poor hydration strategy could reduce your performance by up to
15%.
Make an effort to drink enough fluid before training runs and races. It takes time
for your body to absorb fluid so try drinking about 0.5l (approx 1 pint) a few
hours before you run.
6. Recovery: Running places huge stresses and strains on the body. Muscle
cells are physically damaged during training. This trauma can cause soreness
and even injury. If your body is given the chance it can repair the muscle
damage making them stronger.
After completing a workout or race it is a good idea to do keep moving by
walking for 5 to 10 minutes. This will help to reduce the development of lactic
acid which causes painful muscles and inhibits recovery. Some gentle stretching
also helps remove metabolic waste. Make sure that you drink some water and
eat some food. This will help you to rehydrate and promote muscle
replenishment and cell repair.
7. Lose Some Weight: Carrying excess body weight can put additional stresses
on your joints and cardiovascular system when running. Studies have shown
that losing weight can boost running speed.
For each pound of excess weight you lose you could increase your speed by 2
seconds per mile. It might not seem a lot but one person I was coaching lost 60
pounds over 9 months and their half marathon time went from 1 hour 58
minutes to 1 hour 37minutes!
8. Breathing: You might think that breathing is a natural process and our
bodies will adapt our breathing to suit the intensity of exercise we are doing. If
we have poor breathing technique when we are not running then the chances
are we will be use the same poor breathing (only faster) when we are running.
Many new runners are misinformed and believe that you should breathe only
through your nose while running. Effective breathing while running means
getting in enough oxygen to power your body through an intensive workout. The
only way to do this is by taking in large, deep breaths through your nose and
mouth.
Don't wait until you have run for a few miles before you start deeper breathing,
the sooner you start the better your body will be oxygenated. If you can get into
a good rhythm of breathing that matches your strides it will make it easier to
breath enough and in the right quantity. When you breathe out try making a
panting noise. This helps you to take lager breaths and align your breathing with
your steps.
9. Visualisation: Many athletes use visualisation techniques prior to a running
event. It can help to reduce anxiety and provide focus. I believe that
visualisation can be used more often and will help you get better results.
Before each training running take a few minutes to relax and take a few deep
breathes. If possible close your eyes and think about what you are trying to
achieve with your training. What is your end goal (a half marathon in less than 2
hours) and how is this run going to assist you in getting there? Think about the
type of training you are doing and what the benefits will be e.g. long run to build
stamina and just before you leave picture yourself running smoothly and
effortlessly. During your run you can also think about your running technique
and imagine what it will be like beating your target.
10. Posture: There are many conflicting articles and research about what is the
right and wrong posture for running. Some articles argue about straight backs
while others promote leaning forward or even both. What works best is getting
the basics right so that you run in an efficient way without having to think too
much about it.
Focus your eyes straight on the horizon rather than on the ground, this will keep
your head in a good position and make it more comfortable to run. Allow your
shoulders to be hang low and loose, there is a tendency to tense up as you
become tired and this makes running more difficult. Imagine there is a string
attached to your belly button pulling you along the road, this will help to keep
your hips and pelvis in the most effective running position.
I hope that you have enjoyed this short article of running improvement ideas.
Your feedback on how you get on and what you think of the ideas would be
gratefully received and acknowledged.
References
Running Tips: What You Need to Know When Starting a Running Routine By
Jamie Jefferson
http://EzineArticles.com/?expert=Jamie_Jefferson
Your First Training Plan - Train To Run By Remy Marc Beauregard
http://EzineArticles.com/?expert=Remy-Marc_Beauregard
How to Run Injury Free By Gary D Smith
http://EzineArticles.com/?expert=Gary_D_Smith
Why Run Slow? By Thomas o’Leary
http://EzineArticles.com/?expert=Thomas_O'Leary
Avoid These Common Training Errors When Running and Your Body Will Thank
You By David Horne
http://EzineArticles.com/?expert=David_Horne
Run Training By Brian Fernie
http://EzineArticles.com/?expert=Brian_Fernie
Running Tips -What You Need to Know About Running Programs, Training,
Warming Up, and Injuries By Marius Bakken
http://EzineArticles.com/?expert=Marius_Bakken
How to Start Running - 10 Tips For Beginners From Someone Who's Been There
By Peter Larson
http://EzineArticles.com/?expert=Peter_Larson
Five Important Beginner Running Tips By Dominique De Rooij
http://EzineArticles.com/?expert=Dominique_De_Rooij
10 Ways to Improve Your Running Without Having to Add More Miles By Robert
Surgener
http://EzineArticles.com/?expert=Robert_Surgener
To get more information about Fat Loss, or Weight Loss, via Running
Click here...http://www.howtoachievefatlossfastandsafely.blogspot.co.uk
©2013 Newlands House Publishing Ltd
Notes

10 Tips & More In How To Lose Fat Via Running

Transcription

Similar documents

Speed Dial: All Runners Can Get Fit Fast—and Have a Little Fun

Stripping through pretences, one km at a time

Yaktrax Run is the first-of-its-kind ergonomic traction product for

contests 2013

Core Training with Jenny Meadows

Arizona Fun Runners - Fiesta Fund Raising

TIP #3 TIP #2 TIP #4 TIP #1

Sunday, October 4th - Minster Oktoberfest

Print_files/NYRR-The Running Life

Landrunners and Redman Triathletes Unite

10 Tips &amp; More In How To Lose Fat Via Running

Transcription

Similar documents

10 Tips & More In How To Lose Fat Via Running