Tips For Long Distance Running

Are you shooting for your first long distance running event? For some long-time runners, training for such an event—5 kilometer, 10 kilometer, half marathon, or marathon—is not so much of a problem. For first-time distance runners, however, training is quite laborious and boring.

If you are currently undergoing training, the following tips can help you get by and prepare you for an experience as exciting as long distance running:

long distance

  1. Take some rest days between the trainings. Doing so will give your body ample time to recover energy and reestablish muscle stamina. Some runners have a week or two of rest in between days of hard workouts. For relatively easy workouts, they schedule at least one day-off.

  2. Mind your pace. Running long-distance is less about running fast, but is more about covering as many miles as you can. To be able to do this, you need to conserve your energy and run slow during the first few miles. Change your pace as you progress and approach the finish line.

  3. Work on improving your speed. Allot two to three days of fast running per week. There will be times, however, that your body won’t feel like working at a faster speed. Don’t push, as your body is trying to recover energy.

  4. Increase your mileage. Successful distance runners increase their mileage at a gradual pace. Some of them add two to three miles after every week of training, while others have an easier approach, only adding a few more strides at the end of every run. But because your body works differently, you can design or look for a training plan that can help you increase your mileage at a proper intensity.

  5. Put some diversity. To take the monotony out of your training, make sure to run different routes from time to time, run at different paces in a single session, and run at different paces on given days. The thing is, because running is most likely the same each day, you need to make it a little more exciting, something you always want to look forward to.

  6. Have a running partner at certain points of your run. It’s okay to run solo, some runners even prefer it, but without someone to talk to the entire run, training gets impossibly boring. Try to catch up with someone, or agree to meet with a fellow runner halfway through the run. Of course, you have to be willing to change your pace to encourage small talks.

  7. Listen to music. Long distance running is a mental activity as much as it is a physical challenge, so you need to get motivated and inspired to keep your body moving. Music does it well by keeping your mind off the physical discomforts of running and relaxing your mental state. During a run, bring an mp3 player with you and load it up with inspirational or your favorite music. Make sure your player has enough battery life to last the entire run.

  8. Bring energy foods with you. Not only will they pump up your energy level, they also will give you something else to do other than running. It is also wise to have water or energy drink to keep you hydrated during your training for long distance running.

 

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Benefits of Whey Protein

Whether you are young or old, age will never be an issue for obtaining the benefits of whey protein. This building block is considered to be highly valuable in the role of a nutritional plan to assist in improvement and maintenance of human body. In the market today, protein isolate has the purest form of protein compared to concentrate that contains about five to six percent of lactose. Whey protein is a natural nutrient containing essential amino acids that will enhance external physical appearance.

In physical performance, there is unmistakably an abundant harvest of the benefits from whey protein. Identified as the “Gold Standard,” this building block has been one of the ultimate partners of professional athletes who are working hard to have great biceps, firm abdomen and strong muscles, among others. Not only has the aftermath been observed, there were also studies that have proven the effects. Those who are seriously involved in sports are actually consuming at least 25 grams of this natural nutrient on a daily basis.

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One of the benefits of whey protein is being able to acquire Branded Chain Amino Acids (BCAA’s). BCAA’s are metabolized immediately to the tissues and are the first ones to be exhausted during vigorous periods of profuse sweating. When the building block will be in tandem with the BCAA’s, worn out levels of tilted cell membranes will be stocked up for the purpose of rebuilding and repairing.

In weight management, there are several benefits of whey protein that will also facilitate in avoiding the cancer and diabetes as well as complications in the heart. Since time immemorial, diet has always played a necessary role in programs that will look after the body mass. Frequent digestion of the building block will then create a positive impact because the natural nutrient is already in the uncontaminated kind with no traces of carbohydrates or fat.

According to the research done by physician Donald Layman, who also happens to be a professor in University of Illinois (UI), leucine is among the benefits in whey protein which can stir up the loss of unwanted calories. The building block also stabilizes the level of blood glucose by keeping the process of absorption very slow. This is then the reason why a person will not be able to feel much hunger because the insulin has already reduced and makes the burning of fat much simpler.

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Tips to Dining Out If You Are Gluten Intolerant

One of the biggest problems that gluten sensitive people have is being able to eat outside. This problem affects their social life and they may prefer to avoid social gatherings just so that they don’t seem to be a party pooper. The idea of inconveniencing others just because they are gluten intolerant seems selfish.

Over time, this will take a toll on them mentally and they may become depressed that life has handed them a bad hand, which undoubtedly it has. Nevertheless, this is a problem that can be dealt with relatively easily.

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Firstly, the gluten intolerant person needs to find a few good restaurants where the service staff will be amiable to the customer’s requests. Most good restaurants will do their best to please the customer. If you’re gluten sensitive, you must be unequivocal and tell the restaurant about your diet.

It may seem like you’re very demanding. This is not the case. You’re not a pompous ass blowing hot air and making ridiculous demands just to feel self-important. You actually have a health issue that needs a special diet. Do explain this to the waiter or whoever takes your order.

It is always best to scout a few restaurants in your area beforehand and see if they will be able to whip up a gluten-free meal for you. In this way, you will be prepared and so will the restaurant. You should also inform them beforehand if you plan on having a meal there so that they are ready.

You may also Google online for celiac friendly restaurants that are in your area. If there are, well you’re pretty much set. You can go there with your buddies and while they eat gluten foods, you’ll have gluten-free dishes to choose from too. Everybody goes home happy.

It is worth noting that you should always inform the wait staff about the possibilities of cross-contamination. This will reduce any chances of it occurring.

If you’re suddenly caught in a situation where your family or friends suddenly decide to go for a meal at a restaurant that you’re not familiar with, don’t panic.

The same rules apply. Choose a dish that is mostly made up of natural ingredients such as meat, seafood, poultry, fresh vegetables, etc. You can make a special request to season your food naturally using olive or coconut oil, spices, etc. They should leave out the artificial seasonings and sauces.

If they can make you a tasty dish without any artificial flavoring, you will surely be able to have a gluten-free meal. Of course, you won’t be able to eat the fried chicken that has been coated with bread crumbs, but you won’t be sitting there starving either.

Focus on what you can eat instead of what you can’t.

At the end of the day, it’s all about your mindset. There is no doubt that being gluten intolerant is a pain in the neck but are you going to let it dictate your level of happiness?

Of course not. There are thousands of people who lead gluten-free lives and are perfectly happy. Take the inconveniences and little sorrows in your stride. You are bigger than any negative consequence that gluten can cause you.

 

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