How To Set Goals And Create A Running Training Program
Training is an important aspect of being a runner. Whether you are a beginner and you are looking to increase your stamina or you"ve been running for a while and want to run faster or train for an event such as a marathon, training is something that is an essential part of the sport. There is an art to choosing a good training program. The program you choose will depend on your goals and your needs. Here is some advice that will help you find a runner training program that will work for you. Decide on Your Goals The first step to choosing a runner training program is to decide on your goals. If you are a beginner, your training program will look a lot different than someone who is running their third marathon.
Muscles To Stretch For Runners
There is some controversy as to when the best time to stretch is. Some people believe that it is good to stretch before a run and after the warm up. Others prefer to stretch after the run and skip their pre-run stretch. Some stretch both times. In a lot of ways, the right time to stretch will depend on your body. Basic Stretching Guidelines It is important to understand that when improperly done, running can cause rather than prevent injury. However, correct stretching technique can increase range of motion and help decrease the likelihood of getting injured. Here are some guidelines that will help you stretch more effectively: Don"t bounce. Although most people don"t do this anymore, some people still feel the need to bounce when stretching.
It s Not Your Technique
Often we hear about a technique and how that technique will improve xy and z. Now for some sports technique really matters but for others it leads to confusion. What is missing in the discussion or instructions is improving actions. But something that comes before the action is the goal. For instance in wrestling you have various chokeholds, these choke hold do require a certain technique to be effective. The goal of the chokehold is to make your opponent pass out quickly. No matter the action of applying the choke hold if the technique is not correct then the goal will not be accomplished. In running you have different techniques. The goal of running is to move your center of mass from point A to point B as fast as efficiently possible.
Running - Aches, Injuries, and the Treatments for Them
I used to run for competition, so I ran a lot. In fact, on top of having practice everyday, every other day we had two-a-days, so I would average anywhere from five to ten miles a day. Along with this, invariably, would come aches and injuries. There are certain things you can do to prevent injuries and other things you can do to alleviate pains. First of all, stretch! Of course it is easy to skip or overlook this part of your workout, but it is also the easiest way to prevent aching muscles and even torn muscles that could have you sitting out for long periods of time. Stretching is especially important when it is cold. There are so many different stretches and you don"t have to do them all, but make sure you do enough to cover the basic muscles you are going to be using.
How To Get The Most Out Of Your First Half Marathon
Scared to try your first half marathon? Worried you'll look out of place among all the other runners? Don't be! Check these tips and enjoy the half marathon experience. Preparation - it is vital to run at least 3 times over 10 miles or longer to build the stamina to get round the half marathon course without suffering in the last two or three miles. If you can find the time to run over 25 miles per week for at least two weeks in the last month you'll find you won't suffer too much towards the end of the race. Planning - take care with your race day planning. If the race is a fairly long way from home, book overnight accommodation so that you are not too tired on your big day from a lengthy drive.
The Science of Doubles
From time to time I like to do two workouts in less than a 24 hour period. The popular term for this is doubles. Reasons for doing doubles include improvements in aerobic conditioning and adding extra mileage. The most common time for doing doubles is during base building. Marathoners and Elite runners will adopt this strategy to raise their mileage to a desired level. After the period of base building tempo runs and VO2 max workouts will be added. The second workout of the day is more of a recovery run. I have adopted similar strategies in my own training. One type of workout that I will do is to first run an interval workout later in the afternoon. The next morning I will do my usual long run.
Running in the Summer Sizzle
When the temperatures start to approach the 90 degree mark, running can become quite challenging. There are many ways to beat the heat. Running during the cooler parts of the day, planning running routes that go past drinking fountains, taking fluids with you, and when the temperatures get too hot running indoors. Most heat waves last from a few days to a few weeks. Changing the time of your run to early morning when temperatures are lowest is an option that I use. I enjoy the early morning when the sun is just coming up. There is little traffic and the rest of my day always seems to go better. On days that are over 90 degrees I prefer to run routes that have a drinking fountain or a convenience store along the way.
Tips to Starting a Running Program
If you are interested in starting a running program, here are some tips to get you started. First, decide why you want to run. This is your motivation. You will need to remind yourself of this often, especially in the winter when its very cold and windy outside. Motivation is what will get you started and keep you going. Second, try to carve out time during your day when you know that you will be able to run. Maybe its 6am (like it is for me) before your kids are up and you r partner goes to work. Perhaps it is during your lunch hour at work. Or maybe after work is your best time. Look at your schedule and find a place to write running in. Consider your running appointment as important as any other appointment that you make.
Running - Wheat Products and Sugar Can Be the Kiss of Death When Trying to Lose Weight - Part 1
As a high school, college, master"s and senior competitive runner, I used to often wonder why it was so difficult to lose extra weight as I grew older. Now I know why. The scientific facts I am about to share with you are only intended for runners who are trying to shed extra pounds, and who are an O blood type. I know a lot about O positive blood types because I am one. If your blood type is A, B or AB, then what I am sharing here may be the exact opposite for you, and therefore the knowledge I share should not be implemented by you unless you are an O positive or O negative blood type, and you have first consulted with your personal physician. Believe it or not, your blood type is a more reliable measure of your identity than race, culture, or geography.
Running - How Lectins Proteins in Foods Are Very Negative in O Positive Blood Types - Part 2
Unlike Dr. Robert Atkins and his low-carb diet plan, Dr. Peter D"Adamo"s clinical findings have not yet been validated and popularized on a national level, and this is why so few people are even aware of the connection between your blood type, your diet and your health. Dr. Atkins" research and diet plan were denounced nationally by the mainstream medical research community and physicians alike for years. Only today do the same critics, some 30 years later, reluctantly admit that Dr. Atkins was right about his diet of eating more protein and fats and less carbohydrates. Dr. D"Adamo"s findings are critical to understanding why Americans have become some of the most unhealthy and overweight people in the world.