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Archive for the ‘Running’ Category

Are you a new runner and looking for running tips for beginners? If so, then it will be great to know that every experienced runner out there started as a beginner and at some point they took their first step. Every journey begins with a single step. Keep reading this article and learn some tips to keep you on the right track.

• Know your medical history and ensure that you are in a safe physical and mentor condition before you start. Consult with your health care provider before you start running or any exercise routine for that matter.
• One of the running tips for beginners is to get proper running shoes. Buy shoes that are made just for running. Visit your local sports store and they will assist you in finding the best shoes.
• Read the rest of this entry »

Running is such a simple activity; it’s something that we can all do without even thinking. For athletes and fitness enthusiasts, it’s not so simple.

To improve running speed and performance many different variables have to be taken into consideration. Generally, the more information you have the easier it is to find out the causes of any performance problems.

For instance, if you had information that your heart rate exceeds the desired level whenever you run an incline greater than 30 degrees, you could add more incline training into your programmed.

So, how do you get this information? There are a number of gadgets available on the market that you can purchase. They can do everything from measuring your heart rate, mapping your training route via GPS and measuring your stride length and distance covered.

Once you’ve got the data it needs to be collated and analyzed. Most of the gadgets can be connected to your computer and the data transferred into training software. You can perform the analysis and determine your weaknesses.

If you don’t feel qualified to do the analysis or would like to get a second, or even third, opinion, you can share your results via the internet. There are various websites available for athletes and running enthusiasts. Everybody’s goal is to improve and while they can help you, maybe you can also offer other people advice.

Another fun feature of some websites is to engage in a virtual competition. You can, for example, challenge someone to a 10K run. It doesn’t matter where in the world your challenger is: you complete your runs separately and then upload the data and determine the winner! It can be a great way to keep your motivation.

After I ran my first marathon, I had a new perspective on long distance running. I have read dozens of books on the subject, but from my experience, here are the seven essential ingredients of marathon training you must nail down. You cannot ignore them without serious consequences.

1) Preparation: First you need to evaluate your running level and build your running base. You should be able to run 3-5 miles at least 3 times per week and have maintained that level for 4-6 months before starting your marathon training. Next, you need to choose a training program that is tailored to your running level.

2) Mental Motivation: A positive mental attitude is one of the most important success factors for running a marathon. You have to believe that you can do it.

3) Diet: A healthy diet is going to provide the necessary fuel to help your body go the distance. Focus on real foods such as fresh fruits and vegetables, whole grains, lean meat, and low-fat dairy. Remember, what you put in is what you are going to get out.

4) Hydration: The human body is made up of 60-70% water and needs regular fluid replacement. Aim to drink water during a run and use a sports drink for an effort of 90+ minutes.

5) Stretching and cross training: Don’t run seven day a week. The body needs a balance of running, cross training, stretching, and rest for the best results. Good cross training options include swimming, cycling, weight training, elliptical trainer, rowing, yoga, and low impact exercise videos.

6) Rest and sleep: Take a rest day every week for physical and mental rest. Make sure you are getting 7-8 hours of sleep per night. This is your body’s time to repair tissue and build muscle.

7) Gear: Spend the money to get a good pair of running shoes. Also invest in wicking fabrics for socks and running clothes. Cotton is not your friend.