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 Cycle 3 : wk1:1.4km - wk2:1.6km - wk3:1.3km Cycle 4 : wk1:1.2km - wk2:1.4km - wk3:1.1km Cycle 5 : wk1:1.4km - wk2:1.6km - wk3:1.3km Cycle 6 : wk1:1.6km - wk2:1.8km - wk3:1.4km 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. http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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 Cycle 2 : wk1:1.2km - wk2:1.4km - wk3:1.1km Cycle 3 : wk1:1.4km - wk2:1.6km - wk3:1.3km Cycle 4 : wk1:1.2km - wk2:1.4km - wk3:1.1km Cycle 5 : wk1:1.4km - wk2:1.6km - wk3:1.3km Cycle 6 : wk1:1.6km - wk2:1.8km - wk3:1.4km 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. http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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. http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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 http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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! http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©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. http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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. http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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. http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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! http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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. http://www.howtoachievefatlossfastandsafely.blogspot.co.uk ©2013 Newlands House Publishing Ltd. 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
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