Tag Archive for: Running Series

Wonderfully Fit Personal Training

Run In A New Year

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As we enter a New Year, weight loss will be at the forefront of many people’s resolutions. And why not? It is very healthy to help keep away heart diseases and diabetes for many. It raises people’s confidence and thus increases self-esteem. Participating in a cardiovascular activity will also increase the shape in which one is, as well as lower blood pressure. The feeling of running is great!

After I have gone on a run, I have a tremendous feeling of confidence. Confidence I can carry onto my other activities I in which I want to participate. The juices are flowing, my energy is up: I can take on the world.

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For the non-runner who is thinking of taking on running, that sounds very counter-intuitive, but running increases energy. You are not exhausted throughout the day. Healthy body, healthy mind. Why not go for a quick run in the morning to get your day off right?

Running is one of the most intense aerobic workouts in existence. Other than cross-country skiing, running does the most to improve one’s cardiovascular system through exercise. However, unlike cross-country skiing, one does not have to wait for a certain time of the year, at certain locations, and spend a certain amount of money to partake in running.

All one needs is drive, determination, and a pair of shoes (and even then, running barefoot is becoming more popular!). Depending upon a few variables, we burn around 130 calories per mile ran. That is an insanely high amount of calories burned! Now think: you run 3 miles in about half of an hour. You have burnt about 400 calories! Now that of how easy it could be to start running to lose weight!

The most important part of starting to run is to stay focused and believe you can. At first, it will not be tremendously easy, but soon you will learn to enjoy and look forward to your next run. Running requires mental toughness, and with the right plan and mentality everyone can succeed as a runner.

List Of Important Running Gears And Accessories

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People say that when you have a good pair of running shoes, you’re good to go. This is generally true, but if you want to make the most out of your running experience, you need to invest on some things.

Following are some of the important running gears and accessories that, although not required to make you a certified runner, can make your running comfortable and trouble-free.

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1. Shorts.

Many varieties of running shorts are in the market today, but there are two that seem to stand out from the rest. One is the compression tights. Resembling cycling shorts, compression tights are made of fabrics that fit the body tightly so that when the runner is on the move, the muscles are held firmly. This compressive feature offers little chance of chafing. Also a favorite choice among runners, full split shorts have a slit on either side, which allows for the free movement of the leg. Although split shorts are typically short in length, they provide runners with unobstructed and easy stride.

2. Shirt.

Gone are the days of cotton shirts. Shirts with wicking quality, usually made of polyester, are the best choice for running. These types of shirt absorb sweat from the body and keep the temperature low. Thick, long-sleeved shirts are recommended for use during the cold climates and thin, short-sleeved shirts are for warm climates. For extra support and comfort, women are advised to wear sports bra.

3. Socks.

The best pair of running socks prevents blisters. Other sock brands also promise to keep the feet dry and in perfect condition even after running several miles.

4. Reflective vest.

When worn, reflective vest keeps the runner visible, making it very useful to people who run along the roadside or in the dark. It helps avoid accidents and calls attention when the runner is injured. In place of a reflective vest, some runners use reflective stickers, reflective jackets, and LED armbands.

5. Heart rate monitor.

This is important to people who like to keep track of their heart performance and improvements in the pulse. With a chest strap and wrist unit, heart rate monitor displays information on the heart rate and calories burned. Depending on the results of the heart rate monitor, a runner can figure if his training is working and at an appropriate intensity.

6. Running watch.

Because of its multiple uses, a running watch is almost a necessity. It can record distance, time, and pace. Most running watch models today also a have heart rate monitor function, and those that are even more advanced have GPS capabilities. GPS watches can monitor route and distance information, which can be downloaded and stored to track performance. They are a bit expensive, though.

7. Running belt.

One of the important running gears, especially among distance runners, running belt carries important items such as phone, keys, camera, and energy bars and gels. Most running belts are not bulky and do not bounce and budge while the runner is on the move.

How To Choose The Best Running Shoes

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Although running barefoot was the preference of many running legends, it can’t be denied that running shoe is your most important equipment as a runner. It acts as your first line of defense against any danger and injury, while helping you achieve your fullest potential.

But because running shoes greatly affect your performance, choosing the best pair should be a careful process. To help you, here are a few buying tips.

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  1. Know your foot type. There are three types: neutral-arched, mid-arched (overpronators), and high-arched (underpronators). One way of identifying your foot type is by checking your footprint. A neutral-arched foot shows a distinct curve along the inside of the foot, which connects the heel and the toe. This type of foot pronates normally, meaning that when the foot lands, the outside of the feet rolls inwardly in order to absorb shock. The mid-ached foot, in comparison, rolls far too inward so that the print shows a slight curve along the outside of the foot.

Mid-arched foot print looks almost like an entire foot; hence, the nickname flat foot. Among the three, mid-arched foot is the most prone to injuries. High-arched foot, on the other hand, doesn’t pronate enough, which is why its print has a very pronounced curve, showing a narrow band that links the heel and toe. Because the outside of the foot doesn’t evenly roll inward, it gets much of the stress.

  1. Choose the shoe that is compatible with your foot type. For neutral-arched foot, stability running shoes are appropriate. Made with supreme durability and cushioning, stability shoes offer medial support. Mid-arched foot runs best with motion-control shoes that function to reduce excessive foot inward rolling. Although quite heavy, they are durable, have firm midsoles, and adapt a straight shape for support. To promote foot motion, people with high-arched foot need to wear cushioned shoes. These have soft midsole and curved or semi-curved shape.

  2. Take note of the size. And make sure that the shoes fit you right. Some runners, however, mistake the appropriate fit for tightness. But with tight shoes on, you might end up with blisters and black toenails. The shoe with the right fit has about half-inch space in the toebox, leaving enough room for the foot when it swells during a run. The best shoe, without cramming it in, keeps the foot in place so that when you run or walk, the heel does not slip up or down.

  3. Try the running shoes on. Run with them. Jog with them. Walk with them on a treadmill. In other words, never leave the store without finding how the shoes work in your feet. To make a better judgment, use the socks you normally wear when running. Another important point: Try shoes on in the afternoon, when your feet are in their largest size. And because both feet have different measurements, one is always larger than the other, make sure to measure both and go by the size of the larger foot.

  4. Avoid being floored by style. When it comes to running shoes, function comes before style. So don’t be tempted to buy the handsomest, most stylish, and latest pair in the market; rather, get the shoes that will most likely allow you to perform superbly.

 

Fueling Your Running

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Like a car, a runner who wants to operate at his most optimum potential needs his particular set of fuels. He needs the right combination of carbohydrates, proteins and fats to fuel his running.

Each of these food groups has a specific function to fulfill in the body. Getting the right amount and mix of these important nutrients is the right step on-wards to success in your sport.

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Carbohydrates

The primary fuel for exercising muscles and for high-intensity exercises are carbohydrates. The athlete’s body needs around 50 to 65% carbohydrates in his food intake to support training.

Lacking enough carbohydrates causes the body to under-perform and cannot burn fats as effectively as it should during workouts. It should be the staple of your diet before, during and after each exercise, including intervals throughout the day.

Carbohydrates abound in such food as whole grain breads, pasta, brown rice, oatmeal, fruits, vegetables, potatoes, corn, beans, and low-fat dairy products.

These days, many people make do with easily digestible carbohydrates from sports drinks or gels. Consult your sports nutritionist for the exact amounts of your carbohydrates requirements.

Proteins

Proteins are important because they build and repair muscles, ligaments, and tendons – all essentials in becoming a strong athlete.

You can get your proteins from such sources as egg whites, poultry (with the skin), fish, ground turkey or chicken breast, lean ground beef, game meat, nuts, tofu and soy milk and low-fat dairy products.

They are more important after workouts than before or during. This is because proteins help the body repair itself after strenuous activities like exercises and workouts.

The more you run (or train as an athlete) the more you need proteins to a point. Your needs depend on how many hours a week you run, or if you are trying to lose body fat or if you are lifting weights.

Fats

The last food group, fat, helps sustain prolonged exercises at lower intensities. Our bodies have enough stored fat to fuel prolonged exercise.

However, fat is difficult to use for quick energy. This is why carbohydrates are the choice fuel during most exercises.

Athletes need about 20 to 30% of calories from fats. Healthy sources of fats include fatty fish (salmon for omega 3 fatty acids), nuts and natural peanut butter, avocado, olive oil, and canola oil.

Unfortunately, most people get too much fat in their diets. What is worse is that too much of these fat come from unhealthy fats (saturated and trans-fats from sausages, burgers, French fries, donuts, sweets and many more).

Correct balance

For an athlete, achieving the right balance of these three all-important food groups is the first step to fulfill your potential. Your day-to-day diet had to be adjusted accordingly to support your training.

Since everyone is different from the next person, it is important that your diet is suited to your exact personal body needs. You can only get these exact data from a nutrition professional how can develop and plan a personalized nutrition plan for you.

Remember, running (especially competitive running) can be as strenuous as any other energy use-intensive sports. Your body fuel should not be taken lightly.

 

Running: A Form of Workout for the Legs and the Body

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Are you in search of a perfect workout to achieve the perfect shape for the legs and body? You need not consult your fitness trainers nor check out exercise workout regimens. In fact, you do not need to spend significantly in enrolling in a gym membership.

The best workout that experts could recommend to you is running. It may sound a bit odd, but running up your stairs at work, home, or escalators should take a good part of your own physical training and rigorous daily routine.

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Running up several flights of stairs could serve as an effective cardiovascular exercise. Doing so could surely help your body burn thousands of calories per minute. If there are stairs at home or on your way to the office, consider running up or running down them. When you start the activity, be sure to do it right. Yes, there is a proper way to run so you would not injure yourself and your body would reap the benefits of the physical task.

The first thing you should do when you are running is to check your own body posture. The body definitely needs to be upright. The shoulders should stay relaxed throughout the activity. Raise your feet as high as you comfortably could and at the same time swing both of your arms as you continue moving up (as in running up the stairs) or down (running down).

To make the activity a good form of workout, run about 20 steps up before walking down to where you started. Do the task for several times until you recover your own breath. Try not to run double steps at once. It is normal to run out of breath and feel too tired when running. You would notice that when you run regularly or everyday, your body could manage to comfortably run longer. In the process, your hips, thigh, and your abdomen would get better shapes.

When running up or down the stairs, do not forget the fact that there surely are risks or dangers in doing so. Be very careful especially in putting your feet on each step of the stairs. When you walk down, do so quite slowly, not too slowly. You may use banisters if you are feeling too tired and at the same time shaky.

Running up you stairs could in fact physically train most of your body muscles all at the same time. If you do so regularly, your fitness level could further improve quickly. Expect your overall personality to also improve, especially your mood. This is because for sure, your life would get brighter and better if you see many inches vanish from your waist. Initially, try running once every week.

On the succeeding weeks, increase your workout. Run up to three times weekly. A 20-minute running session would definitely do your body good. However, as a form of warning, never run more than your body could actually endure. Do not compromise your overall safety when running.

 

Smart Ways To Prevent Running Injuries

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Incurring running injuries can pass as one of the greatest nightmares of many runners, which is why it is very important for every runner to be extra cautious down the road.

Many factors contribute to the runner’s tendency to get injured; still, there are many ways to prevent running injuries. Here are some:

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  1. Commit yourself to a warm-up. The general rule in any type of workout: Warm-up before you go. Doing so gives you a chance to prepare your body for the oncoming work and prevents the likelihood of injuries. Before a run, loosen up your legs, walk for some minutes, then do some stretching. Similarly, cooling down at the end of the run is important to reduce muscle pain. Do this by closing your workout with brisk walking or slow running. Then, do stretches.

  2. Avoid overtraining. The surest way to incur injuries is to overtrain and overwork your body. Sadly, many runners, in an attempt to increase their mileage and intensity just too soon, pushes their body beyond its capability and so put their selves at a great risk of injury. Two things you need to remember. One, weekly mileage increase shouldn’t be more than 10%. Two, speed buildup is a gradual process. Next time you feel like going farther and faster, ask if your body is capable of the demands, then let sound judgment overtake you.

  3. Take some breaks. This is especially important if you feel soreness in your muscles or are overly tired. A day or two of missed run is better than subjecting your already fatigued body to a possibility of injury. Listen to your body well and take note of pain, or any other hint, that tries to communicate it is not up for the challenge.

  4. Use good shoes. You know you need to replace your shoes when they have reached around 300 to 400 miles. By then, their shock absorption has degraded and their soles have worn-out, leaving them unsafe for running.

  5. Keep from concrete surfaces. Not only are they hard, they also are not very good shock absorber. Instead, run on dirt or grass trails, or somewhere there is a soft surface. This will put less pressure on your legs. Also, avoid running up and downhill to prevent stressing your feet.

  6. Do cross-training activities. The purpose of cross-training is to develop and strengthen your running muscles through other physical means such as swimming, biking, and hiking. It is best to incorporate cross-training activities in your running program at least once a week. Remember, however, that cross-training activities are supposed to improve your stamina and not to stress your body out and leave you with less energy for running.

  7. Observe rehabilitation measures should you suspect any injury. Doing so will prevent injury complications and speed up the recovery process. You can do a massage and cold therapy to ease a minor injury. For more serious cases, consult with a doctor immediately. To further prevent running injuries, do not resume to running unless you are fully recovered.

 

The Right Start: Running Tips For Beginners

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Running is an enjoyable, low-maintenance sport that it is no surprise many are enticed to get into it. Many beginning runners, however, initially find running somewhat injurious and exhausting and so give up. Truth is, it can be, especially if the novice runners have not been properly educated.

To get the most out of running, it is important that every beginning runner knows everything about the sport and is prepared enough for it. Following are some running tips for beginners that will make an otherwise rigorous sport into a pleasurable activity.

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  1. Consult with your physician. Remember that running is an intense physical activity and requires a great deal of your strength. Therefore, it is wise to ask your doctor if your body is up for the challenge. Your physician will consider your age, weight, fitness level, and special conditions (breathing or heart problems) to derive a sound decision. Having accurate information on your body will also help you in choosing a running program.

  2. Set attainable goals. Do you want to lose weight? Or lower your cholesterol level? Or join a marathon perhaps? Whatever your goals are, make sure to see them through. To keep you motivated, it is helpful to have a timeframe. If the goal, however, is not met at the appointed time, it’s okay. Don’t fret, but continue to try working on it. The key here is to avoid stressing yourself over a goal your body is not ready for.

  3. Have a running program. Three things you need to consider in selecting a running program: age, fitness level, and goals. These three will determine the distance you can handle. You have to realize, however, that as a beginning runner, you are not expected to run a mile. In fact, you won’t do much running at first. Especially if you are untrained, running a distance may make you an easy target for injuries. Run/walk program, which includes alternate walking and running for a particular time, is ideal for starters. As you progress week by week, you can increase the time for running and decrease the time for walking.

  4. Make a running log. Detailing all the basic information on your run, a running log will serve as a record of your progress. You can write the type of workout for the day, time, and distance. For instance, Day 1, you did a tempo run for 20 minutes, 3 kilometers. Day 2, you had long run for 45 minutes, 8 kilometers. If you want your log to be more detailed, you can also record your weight and pulse rate.

  5. Check your pace. This is perhaps the most important among the running tips for beginners. This is because many beginning runners injure themselves by breaking into fast running too soon. As a beginning runner, your goal is not speed, but increasing your running time. Maintain your running at a pace that enables you to keep a conversation; anything more than that is not advisable. When you go for slow, easy running, you are actually building your stamina, which will eventually enable you to run faster and longer distances.

 

The Many Benefits Of Running

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For most people, running is exhausting, boring, and sometimes painful. However, you see today so many people running as if their lives depended on it. (That is actually true to a point.)

There are many reasons why people engage themselves in running these days. Foremost of which is to stay in shape or to reach their ideal body weight. Studies show that the potent combination of correct diet and the right exercise is the most effective method in losing weight.

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Weight loss

For all its boring features, running is very effective in allowing a person to burn an average of 100 calories for every run mile. Biking and walking, on the other hand, only burn a fraction of these calories in the same amount of time.

While we burn around 2000 to 5000 calories every day doing nothing, running 5 miles a day burns an additional 500 calories.

The speed in running has little or no effect on the number of calories burned. Rather, it is weight that counts. A 220-pound person running an 8-minute mile burns 150 calories. A person weighing 120 pounds running the same pace burns a measly 82 calories.

Understand that a person needs an excess of 3500 calories in order to gain a pound. This means you need to burn that much number of calories in order to lose a single pound.

Overall health

Another motivation that drives runners is the health benefits they get. Running helps lower blood pressure by maintaining the elasticity of the arteries. During a run, the arteries get exercised as well, what with all the blood moving about.

Running also maximizes the lung’s potential, keeping it strong and powerful. Deep breaths force the lungs to use more tissues, but half of both are unused. Running makes the lungs use almost all of its tissues.

Running also strengthens the heart and helps prevent heart attacks. During a run, the heart muscles are exercised, thus keeping it fit and strong by itself.

The heart of an inactive person beats 36,000 more times every day compared to that of a runner. The reason is simple – the runner’s arteries are wider and blood flows smoother.

Endorphin

Most runners keep this secret to themselves: running gives an intense exhilaration and euphoria right after a run. And they are addicted to the feeling and it motivates them the most.

Science had already found out the nature of this natural high: beta endorphins. These are released by the body’s neurons intended to relieve the pain after a run. It creates a feeling of extreme happiness and exhilaration and can be so intense it often can replace other addictions to drugs, alcohol, including appetite for food.

Natural tranquilizer

There is a trend for doctors now to recommend to their patients suffering from clinical depression and other psychological disorders to try running. This is based on studies that show running as a natural tranquilizer. Patients are reported to be less tense, less confused, less depressed, and less fatigued.

Whatever your reasons for running are, it is a safe bet that it is one of the best natural disease-fighters man had discovered. What’s more, it’s free and it’s delirious as well.

 

How To Stay Motivated With Running

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As one ignorant non-runner said, running is boring, exhausting, and sometimes painful. Yet today, running is one of the most popular individual sports in the world, counting millions and millions of followers.

This number does not even include yet those who are engaged into serious competitive running. How do they keep themselves motivated and stay at that?

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Loss of motivation

Because it is a solitary performance at most, running sometimes CAN be boring, exhausting and painful. Some runners (newcomers and veterans alike) declare that it can be difficult sometimes to stay motivated on a regular basis.

Loss of motivation is triggered by many things, including boredom, muscle pains, and most of all, lack of time. Some other times in your running years you were probably attacked by lack of motivation.

It starts out slow (skipping a run or two) and without your knowing it, gradually moves to a point where you notice you are not running regularly anymore.

Goals

One of the better ways to fight loss of motivation is to set realistic goals. One of the more common goals to stay motivated is simply to complete a race.

Choosing your race, training for it, and finally competing in it is another good source of motivation. Your selection should depend on your personal goals. If motivation is your only goal, perhaps choosing to compete in those periodic short races is the best option.

Setting realistic goals is the easiest way for a runner’s motivation to stay up and intense enough.

Of course, you can always choose your favorite distance (5K or 10K or a marathon). The choice itself, the thought, and the actual preparations and the competition proper are enough factors to keep you busy (training) and motivated (prestige and awards) enough.

Other runners are motivated by setting bigger goals to their training (if competing) or in just plain running. They set up faster times, or longer distances as their next goals.

Naturally, they will not get it right the first time. The attempts of bettering them are very good motivators.

Variations

Runners can also stay motivated by adding some variety into their program. They can vary the courses (and terrain) they are running (jogging across the woods or the tracks), distance, speed and intensity (doing sprints in straight tracks and jogging in curves) among other things.

Running with a friend (in twos or threes) can sometimes perk up an otherwise monotonous activity. Thinking of someone going with you on a run can sometimes be a very good motivation to do it. Working alone makes staying in bed in a cold morning seems extremely tempting.

Off times

Occasionally, runners have to take some time off from running. This may look counter-intuitive but it is effective.

One way is doing some cross-training which can also help you stay in shape other than running. (This is aside from the fact that you DID take some time off from running.)

Add to your workout schedule a week for every two months perhaps of not running at all but doing another physical activity of your choice. The break from running makes you feel recharged and raring to go back running.

 

Running For Weight Loss: Six Facts You Should Know

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Because of the intense physical demands, running is proven to be an effective way to lose weight. And to some people, losing weight is their primary reason for sticking to a running program.

But to effectively shed pounds, it is important to know a few facts about running for weight loss.

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  1. Running replaces body fats with muscle tissues. The latter, however, are denser and heavier than fats. Therefore, a few weeks into your running workout, you will discover that you don’t drop pounds, you actually gain weight. It’s okay. This only means that your running is working effectively. With continuous efforts, you will eventually lose the excess pounds.

  2. Running is an efficient calorie-burner. In a study, it is reported that people who underwent a planned exercise burned 2,800 calories a week and dropped 30 pounds. On average, a 150-pound individual burns 100 calories per mile, and if a runner is committed to running five miles per day, he can lose more or less 500 calories daily, and 2,500 after five workouts a week. And that would mean a significant loss. But take note that caloric expenditure varies depending on body weight. A 110-pound runner may lose 80 calories per mile; a 200-pound may burn 150. Also it is important to remember that as the weight drops, the amount of calories to burn likewise drops.

  3. Losing weight is all about burning more calories than you consume. Therefore, there is something to be said about watching what you eat. Remember that to lose a pound, you need to burn 3,600 calories, so stay away from foods that would give you higher calories than that. While you are on your running regimen, cut down on coffee, alcohol, chocolates, fast foods, and junk foods. You should instead consume more carbohydrates.

  4. Running is effective if done regularly. If you are serious about losing weight, you need to commit to a regular running schedule and stick to it. One thing you need to keep in mind: running several days a week is more effective than one-day running, regardless of the length of time. Though daily running is ideal for losing weight, three or four days can meet the goal.

  5. Intense running, or running at a fast pace, is effective in weight reduction. It has always been believed that slow running ushers you in the fat-burning zone. That, however, is negated by recent researches. According to studies, intense running in fact burns more calories. But because it is likely to be more injurious, intense running is best done for shorter periods and should be scheduled, at the most, twice a week.

  6. Running program needs to be modified to achieve the desired weight. You have to understand that the body gets used to the hard work overtime, becomes efficient, and therefore burns fewer calories. The body, in effect, stops losing weight. To achieve your desired weight, you need to incorporate changes in your regimen from time to time. Three things you can do: run at a higher speed, increase the distance, or run for longer periods. Remember, running for weight loss can be a little tricky, but if you stay attuned to your body, it becomes fairly manageable.