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Running to Win, Running tips and advice



Designed to offer the very best advice and running tips for improving your running, getting you fit and turning yourself into the runner you've always wanted to be!



Updated: 2016-11-23T04:12:09.840-08:00

 



FAQ - How many times a week should I run?

2008-08-05T05:14:05.172-07:00

It depends what you're looking to achieve, if you're seeking weight loss then I would recommend lots of cardio at a low intensity but high volume. Low intensity is the best way for fat burning, as above a certain intensity carbs are used primarily to provide energy opposed to fat.

If you are looking to get fit then I recommend standard cardio e.g. a run 3 times a week, interval training once a week (HIIT) and 2 rest days. This might all be a bit much at first depending on your fitness level. As a general rule only increase mileage by 10% each week for improvement without being increasingly susceptible to injuries. Increase mileage slowly and build up over time and you should be 'flying in no time!

Hope that's of some use, have a browse on Get Fit Get Fast for more help!



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FAQ Does Jogging tone your legs?

2008-08-01T09:00:57.751-07:00

A question I was asked, here was my brief answer. Jogging will help tone your legs, jogging is a form of low cardio exercise which is the best way to burn fat. The loss of fat will lead to slimmer legs whilst jogging will (slowly) tone your calfs, quads and hamstrings. If you want to boost the toning of your legs, run in hilly environments, running up hills will strengthen your calves and quads. Oh also, of course jogging will also help tone your glutes (bum) but not to the same extent.

Best of luck with the jogging.
For good fat burning resources check out Burn Fat Fast For Free



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Stretching for Glory

2008-07-31T03:53:39.177-07:00

So you're wanting to take your running to the next level? Runners tend to be very inflexible people due to repeated exercise with minimal stretching. You will however find that the best runners are flexible, this enables them to stride out successfully during races.Here are some stretches that can take you onto that next level:Just a simple stretching regime incorporated into your daily routine can lead to quick improvements in flexibility. I would recommend that you do the following stretches 3 times a day if you want to improve quickly, once daily will maintain current flexibility and improve it very slowly over time. I recommend you hold each stretch for as long as 20-30 seconds, stretching for less than 10 seconds will have a very limited affect.Stretches: 1. Calf stretch - Stand facing a wall, place your hands on the wall and lean towards the wall with one leg in front of the other (about 2 1/2 feet between each foot) so that your front knee is bent, keep your back foot flat on the ground, as you lean towards the wall, you should feel the stretch up your back calf.2. Calf stretch 2 - Same as above but with back leg also bent (harder to do). Works slightly different muscles within the calf.3. Quad stretch - Grab your ankle/foot and pull it up to your buttocks, hold the foot with the same hand (i.e. right hand holds right foot) to keep muscles correctly aligned. To further the stretch push hips forward to improve the stretch and partially stretch you hip flexors.4. Hip flexors/Groin - Move one leg forward so that your knee is over your front ankle and your knee is at 90 degrees to the ground, rest your other knee on the ground with your other leg behind you. Push your hips forward and downwards to stretch your hip flexors.5. Adductors - Stand with your legs wide apart (better if your feet are parrallel to each other). Bend one knee and lean/pivot towards that knee, you should feel the adductors of the straight leg being stretched.6. Abductor stretch - Whilst standing, put your right leg over your left leg. Keeping your legs straight(ish), lean towards the right hand side, you should feel this stretch your left abductor. Opposite for other leg.7. Groin/hip adductor - Sit down with your backs straight, put your feet together (sole to sole) in front of you, use your elbows to push knees down towards the floor. Lean forwards to aid the stretch, however remember to lead from the waist not your shoulders.8. Hamstring stretch - Sit on the floor, put the sole of left foot towards your right crotch, put your right leg straight on the ground in front of you, lean forwards from your hips with your arms outstretched towards your foot. Opposite for other leg.There are many many more stretches out there but I'm sure this will be enough to keep you going on with for the time being!Best of luck!http://howtoburnfat.co.uk For fat burning helpTechnorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running helpGuidelines to Better Training and Racing! [...]



How to Burn Fat

2008-07-29T03:35:05.995-07:00

On a slightly different note, for the fun runners out there who are simply looking to lose weight good info can be found at www.howtoburnfat.co.uk




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Common Exercise Myths, Mistakes and Misconceptions

2006-09-13T10:20:26.566-07:00

Although todays article is regarding exercise on the whole, it can be applied to running exactly the same, firstly goal setting is one of the most vital things you can do if you truly do wish to improve and optimise your running!If you are looking for simple guidelines for better training and racing go to: Improve your Training and Your Racing!---------------------------------------Learning About Common Exercise Myths, Mistakes And Misconceptions by Robert MichaelWhat has stopped you in the past from starting an exercise program? Has is been the confusion surrounding the misconceptions of exercise? Learn more about these common myths, mistakes and misconceptions so you can get on the road to a more healthy you. 1. Failure to set a goal is a common mistake. You need to have a clear goal in mind to be successful at weight loss and exercise. Keep a journal of your progress to help you see your improvements and hopefully to keep you motivated to obtain your longtime goal. 2. No Pain, No Gain is a common misconception you might come across. Your body tells you something is wrong by letting you feel pain. Never ignore these signs. You will feel uncomfortable when you start exercising and testing your body but you will need to overcome this. The beginning of a heart attack could start by heavy breathing because you are pushing your body too hard. You need to learn how to read your body. Exercise is very important and by doing it correctly you will be able to continue with it the rest of your life. After you exercise you will probably notice that you will hurt. Make sure you start exercising gradually and take lots of time to rest to let your body heal properly. Two problems that beginner exercisers have are causing permanent damage to your muscles, tendons and ligaments if you continue to exercise while in pain without allowing enough time to rest so your body will heal. You will no longer be able to exercise if you end up hurting your body so badly. You will probably wake up the morning after you exercise and realize that you can hardly get your sore body out of bed because everything hurts. If you feel this way you are going to feel less motivated to exercise in the future. Causing yourself constant pain is a definite way to end your exercise program for good. 3. Sacrificing Quality for Quantity is another common exercise mistake. When you feel you are ready to increase the number of reps you are doing and strengthen the surrounding muscles then try doing fewer number of reps in a set and do more sets. This will help you feel less tired and help you gain strength in your fast-twitch muscles. 4. Weight Training Makes Women Bulky is a common myth that you might have heard before. A woman will strengthen and tone muscle, burn fat and increase metabolism through weight training, not build mass. Because women do not produce enough testosterone they do not build muscle mass the way men do. 5. Over-Emphasizing Strengths is another common mistake. Instead of focusing on what you are good at focus on your weak points. Do this to help you balance things out. An example of this is when your upper body is stronger then your lower body than work only on this area on day a week. Remember that it is important to keep your body healthy and coming up with an appropriate exercise program for you is a step in the right direction.About the Author Robert Michael is a writer for Walk Exercise which is an excellent place to find exercise links, resources and articles. For more information go to: http://www.walkexercise.comTechnorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running helpFeed the Muscles, Burn the Fat - CLICK HERE! [...]



Exercise and Recovery

2006-09-08T14:45:29.413-07:00

This article, by Jeffrey Rose, although long, I found extremely interesting and is definitely worth a read for all athletes, sportsmen and average person alike. It is very thought provoking and provides insight into a variety of subjects regarding health, exercise and recovery.If your looking or some fat burning help, try : Burn the Fat, Feed the Muscle----------------------------Exercise and Recovery by Jeffrey RoseThe importance that exercise plays in the health of the individual is now universally recognized. Everyone should be incorporating exercise into their life as a regular part of their life routine. As true as this is, there are special reasons why regular exercise helps those in recovery lead a healthier life. Exercise improves a person's outlook on life and raises their sense of well being. This eliminates any desire to reach for a drug to artificially improve how you feel in life. Many people have used drugs in the past to compensate for negative feelings. However, if you greatly alleviate, or even totally eliminate these negative feelings, your need to compensate for them with drugs will no longer exist. This is exactly what happens to most people when they embark on and carry through with a program of regular exercise. When you hear the word "exercise" do you think of it as something that is pleasant or unpleasant, as fun or work? How you feel about exercise plays a role in how often you will do it? Have fun when you exercise because if you are having fun when you exercise, you will automatically find it more pleasant. Focus on how good it feels to move your body. Remember also, if life makes you stressed and tense, exercise automatically releases stress and tension and gives you more energy. You can't help feeling better about life and yourself too. So think of exercise as a wonderful way to make yourself feel better in just a short amount of time. If you're feeling stressed and down, exercising will pick you up and make you feel better and more resourceful. And by releasing stress, you will no longer be drained of energy from stressors and tension creating situations that occur in your daily life. What did you do in the past when you had a stressful day? Did you hurt yourself by doing unhealthy things like overeat, drink, smoke or worse? Now you will be making a conscious choice to do what makes you healthier, while achieving the exact same goals of relieving your daily stress and making yourself better, with fun exercise. You'll have made a new commitment to yourself to treat yourself better by respecting your physical being and becoming healthier and healthier. Later on in this article I will discuss an often neglected aspect of the health promoting qualities of exercising, but first I want to discuss what types of exercises are best for you. The most valuable exercise and the most valuable piece of equipment for doing this exercise is obvious, but usually not known by most personal trainers, who often seem to have a particular favorite regardless of the individual they are advising. It is, to put it succinctly, any exercise that you will enjoy doing regularly. People often ask fitness advisors what piece of equipment they should buy to work out on. Well, the correct answer is the one you will enjoy using and thus will use consistently and regularly. For example one person might enjoy a rowing machine in their home, while another might enjoy a treadmill. While, again, another might enjoy using a climber or stair-like workout piece of equipment. People have different tastes, and that must be recognized and acted upon. Just because your friend has an exercise bike at home, doesn't mean you should get one instead of say, an elliptical trainer that you would find more fun. Often people are being advised to "watch television when you work out," I, on the other hand, typically advise my clients, to "work out when you watch television." When you are listening to your fav[...]



So, Why do I Run, and Why Should You Also?

2006-09-07T11:08:50.963-07:00

People often ask me, "Why do you run?" apart from the obvious health benefits, I think this article describing my run today will show just some of the joys of running and how uplifting an experience it can be. After meeting up with my good friend Jim, a fellow keen runner and athlete, we departed at a brisk pace to beat off the late afternoon chill. Given the fact that we have lived in the glorious Yorkshire Dales for nearly our entire lives, it is almost by right that we should only run off roads, it would almost feel sacrilegious not to run over the beautiful hills. After 15 minutes of pain, graft and hard work, we reached the top of Beau Hill, hidden from cars, drivers and civilisation, from the top of this small peak, you have views over to the glorious Lake District in the distance, behind you views encompassing the beautiful Yorkshire Dales. 15 minutes of effort to be able to witness such beauty is 15 minutes well spent. Off we continued flying down the hill at break-neck speed back down into farmland only to be chased by somewhat rampant bullocks, this gives you one heck of an adrenaline rush as you stride for the next style while dodging and skipping through shin deep mud is something that you have to experience, to believe. The arrival at the style having the same relieving affect as a skydiver when his parachute finally opens, the realisation of safety, the endorphins pump round your body. Past the style after running through a couple of overgrown fields, dodging nettles, thistles and other 'evil' plants such as brambles, you encounter a stream, in true running fashion as all good runners would do, you plough straight through and being the ever optimist, look on the bright side that it'll have washed some of the mud of your shoes. Before long, we have descended down into a small forest, as the light shines through the trees, putting small spotlights on the forest floor, twisting and turning we run through the forest with the chirps of wildlife all around, and a deer playing cheerfully over to our left hand side, you realise the beauty of this world. Ten minutes later, and we're back down onto the final stretch home, another run complete. So, you ask why I run? The range of emotions that you can experience during one run, from fatigue and pain as you struggle up the first hill, to the awe and inspiration that you can take from the beautiful world that is around us, hidden from our day to day life, fear as you get chased by some rather boisterous bulls, to the endorphin rush of flying down the hills as your stride lengthens and your confidence increases. All this in a 40 minute period, I struggle to think of any other sport, activity or event where you can experience such a roller-coaster of emotions and experiences in such s short space of time, while costing you absolutely nothing! Running truly does have its rewards, both physically and mentally. Go out today, go for a run, and experience something new and special without emptying your wallet!For health and Fitness Tips, go to http://squidoo.com/health-fitness.Technorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running helpFeed the Muscles, Burn the Fat - CLICK HERE! [...]



Have a Healthy Rest Day

2006-09-05T12:26:09.793-07:00

Here's a little obvious/nice idea for you. So your feeling a bit fatigued and tired, but don't want to feel lazy, then go for a walk. Walking is a great low impact way of keeping you healthy, while giving your muscles and joints a nice rest! Everytime you have a rest day, go for a gentle walk, it'll keep you loose and give you that much needed fresh air.

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Motivation

2006-09-02T12:44:14.116-07:00

The tips below can be applied to any part of your life, including your running. Just because you've reached a plateau or you're feeling down does not mean its the end of the road for you. Hopefully if you are lacking some motivation, these tips below will help you break it down, and continue on towards you goals.Good luck, and happy running.For health and fitness advice go to http://squidoo.com/health-fitness---------------------------------------4 Tips to Staying Motivated in the Midst of Failure by Colin L WolfendenMost successful people have failed miserably. That's right. At one time or another they have flopped, fell short, missed the mark, struck out and goofed up royally. However, the difference between these people and the rest of the world is that when they failed, they made a choice to use the experience to better themselves...to become stronger. Are you determined to reach your goal? Do you really believe you can achieve what you set out to accomplish? With determination and belief, you too can make the same choice to turn a failed situation into a winning one. How? By choosing to adapt a positive perspective and engage in edifying self-talk. Here are four opportunities to stay motivated in the midst of failure: "The Only Direction is UP" or "It Can't Get Any Worse" Feel like you've hit rock bottom? Don't beat up on yourself too badly. To experience disappointment, heartbreak, embarrassment and/or self-doubt is to be human. However, to wallow in this state for too long is downright destructive. Tell yourself that it doesn't get much worse than this point of failure and let yourself know that the only place left to go is "upward." Use the failure as motivation to start climbing back up. When you do this, you will see that instead of running from failure you will look it in the eye and overcome it. "I Have a Chance to Do Better Next Time" As long as you're breathing, there's always room for improvement. Choose to use your failure as motivation to do better the next time around. When you remember your goal and envision reaching it, you will be super-charged to find ways to develop yourself. For example, if you need to do better in school, make (and follow) a consistent study schedule. If you are intent on a promotion at work, take classes to increase your skill-set. No matter what the failed task consists of, you can use it to motivate yourself to get more done. "Hmmm, I May Need to Change Direction" Does it seem like you've come to a roadblock? Then the solution may just be detouring and moving toward your goal in a different way. When something does not work out as planned, you need to re-evaluate the route you are taking. So review the situation, re-group and get on a track "around" that roadblock. The track may be a different one, but it may also be a more successful one. "This is Not the End of the Line" Know this: everyone fails from time to time but failure is not the end of the line unless you allow it to be. You blundered, you tried, you failed and it hurts. Allow yourself time to grieve it but then let it go so that you can get back to the business of reaching your intended goal. Your goal IS your motivation. Remind yourself that the only positive option is to seek ways to turn the situation around. Then tell yourself that in the morning, you will begin again!About the Author Colin L Wolfenden is an author of numerous health related articles And webmaster for http://www.my-resource.comTechnorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running help[...]



3 Great Tips to Help you Improve your Running!

2006-08-27T14:37:59.060-07:00

I've just collated these 3 tips to help you towards your goals.My first tip of advice is aimed towards the beginners out there, but can also be applied to more experienced runners. Set yourself realistic and achievable goals, both long term and short, write these goals down, for short term goals, plan how many miles you would like to do that week, if your an experienced runner, it may be as high as 60/70 miles including 2 runs on one day. Whereas for a beginner, it may just be a gentle 2 mile jog 3 times a week. For long term goals, for more advanced runners, pick a race that you'd like to enter in a few months time and set a realistic target time e.g. 34 minutes in a 10km race. For beginners, it may just be to complete the race. I advise you keep a diary of your runs, this allows you to analyze how you have improved over the past months of training and you will find it helps keep you motivated and gives you pleasure as you see your improvements!If you set yourself realistic goals in the short term and the long term, it will help you keep motivated and will lead to success, the secret is slowly building up, if you set yourself goals that are far fetched, and increase's intensity and distance too quickly, and then you're on a fast track for injury!In conclusion, set yourself realistic goals, this gives you motivation and also allows you to keep a record of your improvement as you achieve your goals and continue to set higher and higher goals till you reach your pinnacle!My second tip is to reduce the stress in your life and so perform to your full potential. It has been reported that over 50% of sick days off work are due to stress, it is a pretty established fact that it really isn't good for you, and leads to several health problems. Firstly, stress leads to high blood pressure which in turn leads to heart disease, it also encourages strokes! Furthermore all young men should be aware that high stress can lead to impotence, as well as leading to depression, lethargy as well as stomach ulcers and indigestion!So this is my second top tip, everyday, set about an hour of your time at least to de-stress, everybody releases stress in different ways, and exercise is an obvious choice at it helps you keep fit while reducing endorphins! Other methods could include hitting a punch bag, listening to music, having a relaxing bath, also perhaps just getting a few hours extra sleep a night; not getting enough sleep contributes to this!By unwinding daily, you are likely to suffer less heart related problems later in life, as well as feeling much more energetic and improving your bodies capabilities for recovery, as well as making you much more productive at work!My third tip is specifically aimed at the runners out there, rather than just running and running every week, do a new activity as an alternative e.g. biking/swimming. This is known as cross training, for example replace one run a week by an alternative exercise. This reduces boredom of doing the same old routines, encourages you to learn and develop new skills and hobbies. This allows muscle groups and certain body parts (e.g. knees) to be rested which usually get pounded when running and work other muscle groups that are usually ignored, this leads to improved overall conditioning! Furthermore as your usual muscles for running are being rested, it reduces the chance of injury as it gives those muscles much needed recovery time!Follow these three tips to a happier and healthier life! Happy Running!Other useful resources: http://health-fitness4life.blogspot.com and http://squidoo.com/health-fitnessTechnorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running help[...]



Running for Beginners: Running Tips, A to Z by Kely Braswell

2006-08-26T13:33:13.556-07:00

Here's a Running Tip from http://www.ordinaryrunner.com for each letter of the alphabet!Follow these, and you'll be a wiser runner!Ask questions.Never stop learning. There are no stupid questions. Contact us at http://www.ordinaryrunner.com.Balance.Running is not all there is to life. Keep family, friends, and faith!Carry a bandana!Fold it over your waistband. Good for wiping sweat, and wiping other places in the event of a detour into the woods in the event of a sudden attack of Runner's Trots.Diet wisdom!60% carbohydrates, 25% fat, 15% protein. A high fat diet will destroy your ability to run.Exercise your right to run!There is freedom in covering ground under your own power. Appreciate it!Fun!That's what being an Ordinary Runner is all about!Go racing!Getting ready for a race is one of the most motivating aspects of running.Hydration.Drink, drink, drink. Your body is mostly water! Keep it that way!Increase mileage slowly.When you're adding mileage, never increase more than 10% a week. This helps to avoid injury.Just keep moving!This is the theme song of the Ordinary Runner. We may not be the fastest or sleekest, but we keep moving forward.Keep a journal.You'll be amazed what you'll learn about yourself, and how quickly you learn what works and what doesn't work... just by writing it down.Limping is bad.If something is hurting bad enough to make you change your stride, you need to rest. Remember RICE for injuries: Rest, Ice, Compression, Elevation.Make friends!Some of your best friends will be people you meet at races or training groups.Notice the world around you.Don't develop the bad habit of simply watching the ground in front of your shoes. Don't forget to look around and see the world while you're running!Only for running!Only wear your running shoes to run in, not to wear around during the day. You've got to keep those midsoles springy! This avoids injury.Pounds!Watch the pounds come off! If you just keep moving and stay consistent in your running, you WILL lose weight!Quilt frequently.Just seeing if you're still paying attention. (I bet you think I don't know a running tip that starts with a "Q"!)Rotate shoes.Use 2 pairs of shoes to keep the midsoles fresh. Use the shoe with lower miles for longer runs, and the high mileage shoe for shorter ones. This avoids injuries.Shoes!They are your MOST IMPORTANT piece of equipment. Buy quality, and take care of them. I can't stress this enough. Quality shoes are a must!Trim your toenails.Long toenails are a surefire way to get "black toe." (That's when your toenail turns solid black from pounding on the end of your shoe!)Use a heart rate monitor.Not only will you learn quickly about your heart rate info, but you'll have a lot of fun. A great piece of technology!Vacation!Yes, you need a vacation occasionally, even from running. A week long break once a year will do wonders for your muscles AND your mind.Wicking materials!Especially your socks! Keeping sweat away from your feet avoids blisters and Athlete's Foot. Keeping it away from your torso avoids getting too hot in summer, and too cold in winter.X-Ray it!If an injury keeps you from running, and persists, see a doctor! You don't want to develop a stress fracture!Yikes! Don't run from dogs.Face a dog, make yourself as big as you can, use a big voice. Back away slowly until he loses interest. If he doesn't lose interest, zig when he zags!Zero calories in liquids.If you're trying to lose weight in general, or training for a race, this is one of the quickest ways to lose it! Don't drink anything that has calories!And that's the Running Tip, from A to Z!About the AuthorKely Braswell has been a runner for 27 years. He's not the fastest... just an Ordinary Runner. But he's in great shape, and he knows a LOT about running! Beginning runners can look at http://[...]



Running Cramps, Leg Cramps & Hydrating During The Race by Paul Newland

2006-08-25T16:18:49.036-07:00

Leg Cramps & Hydrating During The Race There are 2 factors that determine how well you are able to get fluid to where it's needed during a race - Gastric Emptying (how quickly the fluid leaves the stomach) and Intestinal Absorption (how well the small intestine is able to absorb fluid). Studies have shown that a larger volume of fluid in the stomach as well as the presence of carbohydrate and electrolytes improves the uptake of fluid. In regard to carbohydrate concentration, the optimal amount is around 2.5g per litre of water (about 4-5% glucose). Higher concentrations tend to slow the process down, however for endurance athletes the benefits of higher energy replacement may be more preferable. Interestingly, fructose (sugar from fruits) tends to absorb more slowly and may slow down the uptake of water. If you can calculate your rate of loss of fluid per hour then you can easily assess your fluid requirements. To do this you should try to simulate your race conditions when you exercise and weigh yourself before and immediately after you complete your training - and with no clothes as they tend to absorb sweat. Knowing exactly how much fluid you're going to need will help you understand your body more and improve your overall performance. The problem then comes down to organising your equipment and the race plan so you can get the fluid you need. A lot of runners are using running belts with small 100ml bottles - however while this may be OK for training or cross-country or ultra distance events, it can hamper you during a race over a shorter distance. For this you will have to weight up a risk versus gain strategy and take the time to get the fluid you need. A 'slow down' in a couple of sections to take on more fluid and electrolytes may pay big dividends in terms of completing the race at your best as opposed to slowing down with running cramps. Note: Thirst is not a good indicator of your level of hydration - by the time you a thirsty your body is signalling a state of dehydration and if you are in a prolonged event, chances are you will not be able to get back 'in front' of your hydration levels. Your chances of suffering a muscle cramp and fatigue will increase. As an example, I would call myself a recreational runner who occasionally competes in half and full marathons a couple of times per year. When I do this I get much better results when I plan a hydration/carbohydrate strategy. I know I need about 900 ml per hour and a 4% glucose solution (with natural saccharides as well as protein) sports drink with plenty of electrolytes gives me enough sustained energy to maintain an 80% pace for the whole race. Overall, I would always recommend a well formulated carbohydrate/electrolyte drink that will increase hydration and reduce the likelihood of leg cramps and muscle cramps caused by exercising over a continuous period in a hot , humid environment. For more strategies and informaton on how to effectively prevent, treat and completely eliminate running cramps, leg cramps and muscle cramps of all types, check out the Ultimate Cramp Busting Guide - and with over 128 pages and comprehensive information from 6 medical and complimentary health care specialists, we guarantee 100% that we can make your cramps a thing of the past. Copyright - Running-Cramp-Relief.com About the Author Paul Newland Bsc.(Hons) is a sports nutritionist, health writer, health & fitness consultant, certified workplace trainer & assessor, & martial arts instructor. He has a working background as an EMT, rescue helicopter pilot & rescue crew trainer & has been involved in physical training, conditioning & fitness training for over 22 years. Web - Running Cramp Relief.com----------------------------------------Being an experienced runner, an[...]



Getting the Most Out of Your Treadmill Workout by Fred Waters

2006-08-24T15:35:51.556-07:00

You know what makes exercising on a treadmill so effective in losing weight and getting in shape - the ability to adjust the incline. With the push of a button you can adjust the intensity level of your workout to any degree.If you live in a flatlander state like Illinois and you run or walk outside, you're stuck at one level. With a treadmill you can simulate running or walk on hills or mountains, and that is where you start getting the heart beating and the calories burning.Breaking Out of the Exercise RutFor those of us who exercise regularly, we tend to get into a rut. And once you get stuck in a rut you reach a plateau. You find that you are not losing any more weight, and you are not getting in better shape. By changing up your routine and the intensity of your workout you can reach new highs in your personal fitness. That is why hill and interval training are such popular programs on the treadmill. In fact, one of the hottest trends in exercising and weigh loss is High Intensity Interval Training (HIIT). This new form of aerobic exercising manages to get the maximum results in less time. And for us who struggle to find the time to exercise, this type of workout is very attractive.Treadmill Are Ideal for Interval TrainingHigh Intensity Interval Training requires exercising at high intensity levels for 1-3 minutes, and follow-up with a recovery period that is approximately 2 to 3 times longer. HIIT can apply whether you run or walk. It just is a matter of raising the incline level and getting the heart beating faster. Treadmills are ideal for aerobic workouts like High Intensity Interval Training. You crank the treadmill up to a high incline for several minutes then reduce the level and slow down to a walk or slow jog. You can either use existing hill or interval programs on the treadmill (most at least have hill training), or you can manually control the workout to a level you feel comfortable with.The important point is get out of the rut. Experiment with different speeds and incline levels. As you start getting comfortable at a certain level for a certain period, increase both the incline and the period of time. The benefits of breaking out of the rut is burning more calories, getting in better shape and breaking up the boredom of your exercise routine.If you plan to increase your level of exercising, make sure you are physically in shape to handle the intensity. You may want to check with your physician first, particularly if you are just starting back into a fitness routine.About the AuthorFred Waters worked in the treadmill industry for a number of year and is author of the Treadmill Ratings and Reviews site. Check out the latest reviews on over 75 of the most popular treadmills, and get important buying tips from the Treadmill Buyer's Guide.-------------------------------------------------Personally, I'm not a big fan of treadmills, mainly due to the fact that I live in the glorious countryside, surrounded by beautiful hills. Others are not so lucky, and running indoors on a treadmill is the best environment they can have, this may be due to many reasons, high pollution levels in the city, extreme temperatures, both hot and cold, and a complete lack of hills to run up. The treadmill combats all of these issues, so for those people who have to run on treadmills, you need to know how to use one effectively, through this article, I hope you have been slightly enlightened. Remember fellow runners, no pain, no gain.For other, general health and fitness advice check out http://squidoo.com/health-fitness.Technorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running help[...]



"7 Reasons Why You Should Be Using High Intensity Interval Training, Especially If You Want To Get Really Lean!" by by Kyle Battis CSCS, ATC, NSCA-C

2006-08-23T08:12:34.926-07:00

I am a big fan of being lean and helping other people get lean. I have helped hundreds of people shed fat from their body to reveal a leaner, stronger, more empowering physique. One of the most powerful tools that I have used in creating lean bodies is called HIIT, or High Intensity Interval Training. Have you heard of it before? Well, I think you are crazy if you have not been working this powerful tool into your training program. Below you will find 7 compelling reasons why should be using HIIT in your exercise program.Reason # 1. Research has compared hour-long, boring cardio workouts to 4-minute HIIT workouts and they found improvements in VO2 Max by about 14% and Imporvements in your anaerobic capacity increased by a remarkable 28%! In only 4 minutes!Reason #2. HIIT does not chew up your muscle mass like excessive endurance exercise does. Have you ever seen a jacked marathon runner? Me either... Long slow cardio does force your body to get rid of metabolically-expensive muscle mass. That's a real problem if you want to stay lean and attractive.Reason #3. So you can lose more subcutaneous fat than the standard long slow cardio exerciseReason #4. Lose NINE TIMES MORE FAT for every calorie burned during exercise!Reason #5. HIIT causes your body to burn more calories and fat AFTER the workout is completed. This means that after you finish your workout, hit the showers, and are on your way back to your home your body is burning fat stores right off of your body!Reason # 6. Sprint intervals can be more beneficial than traditional cardio especially for middle-age and older adults. Due to the tremendous increases in growth hormone which is suspected to be a strong factor in fat lossReason #7. Save you time! A complete high intensity interval training workout session can be completed in only 4 minutes! Compare that to doing an hour of cardio. I don't know about you, but I don't have the time to fit in a thorough warm-up, weight training workout, an hour of cardio, a cool down and stretching.If you want better fat loss results, faster then you should incorporate these intervals into your training program. They will help to add some much-needed variety to your training program, they will allow you to get more done in less time, and they will train your cardiovascular system in new ways that will spark renewed progress.About the AuthorKyle Battis is a Certified Personal Trainer and a Certified Strength Coach through the National Strength and Conditioning Association. His mission is to help people enrich their lives by embracing better health and fitness! To learn more about the time-saving benefits of interval training and to learn 20 sample HIIT workouts then visit: http://www.QuatroFit.com-------------------------------------- Personally, I think that to really boost your speed, high intensity interval training is an absolute must. Not only does it boost your leg speed, it also significantly builds your VO2 max and burns fat. The even better part is that you can do it in a short period of time, so if you have a busy work shedule, it is much easier to fit in rather than your standard 40 minute run! If your not already doing high intensity interval training, I advise you give it a try, I'm sure you'll see results! For other more general health and fitness tips, why don't you check out http://squidoo.com/health-fitnessTechnorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running help[...]



Boost Your Running With Cross Training - Mountain Biking

2006-08-22T15:56:58.060-07:00

Cross training is a great way to give your tired overworked muscles a slight rest, and work other muscles that are not used to the same extent when running, as well as giving your knees and ankles time to recover! This is a great way to improve your all round fitness, and your running. Here is a quick introduction to Mountain Biking, on of my favourite cross training methods.Mountain Biking Tips by Greg CulverMountain biking, the name alone is enough to describe it. It is a great outdoor game that introduces you with the nature and helps you stay fit and in shape. It's real fun to race down the mountain even if it's a bit dangerous if you are not an expert biker. Many people enjoy the downhill ride with their family but with caution.There are various styles in which the mountain biking could be done such as cross country, downhill and free riding. Different type of mountain biking requires different type of skills for various bikes.You can find the best locations for mountain biking in many areas of the North America. The best known locations have unpaved surface specifically designed for mountain biking. You should confirm the routes, rules and regulations with your local park before you go on a mountain terrain.There are many different competitions organized by various mountain bike groups. You can search for such groups in the newspaper or on the internet to find that perfect buddy for you.If you want to become a good biker then you must have the stamina and enough endurance to cross the terrain with expertise and win over others. You will have to do hard work and practice to achieve this milestone. Be ready for all the bruises and wounds that you will get when you will fall from the bike during training.The other important point is to select the best bike for your self. The selection of bike completely depends on the type of mountain riding you are doing and your dream for a bike. It is not easy to select the bike of your choice as there are many bikes of several colors and different styles. You may take the help of cyberspace to search for the bike of your choice. You can find the best deal on the internet websites but it is very important to compare prices of one or more websites. It's better to take a trial ride before purchasing the bike to check the level of comfort and its mechanism suits you or not.Most important point is the safety while riding to ensure happy and joyful ride always. We all know that mountain biking on unpaved roads is very dangerous therefore you should always wear helmet, knee caps and elbow caps for your safety. It's good to wear a good pair of goggles so that nothing could fall in your eyes with wind hindering your sight. So, remember all these safety tips and enjoy the ride in the mountains.About the AuthorGreg Culver is the owner of www.myrecreationarena.com. For information and articles on recreation and travel go to: http://www.myrecreationarena.com/Technorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running help[...]



Obesity, the Dangers of Gluttonous Habits

2006-08-18T07:04:23.083-07:00

With the rise of fast food over the last decade or so, western civilisation is under siege from a problem that has never plagued the world in its history. This problem is obesity. Despite the increasing research and facts emerging about fatty foods, and its affects to people's bodies and health, a vast amount of the western world still choose to ignore these facts and binge on fast foods, and do little exercise. It was reported that 35%of British men have not done any exercise within the last year, and over half are classed as over-weight or obese, while the proportion of people spending money on fatty foods and alcohol has risen. Will the coming generation be known as the obese generation, we can only hope not. Not only could this have disastrous economic affects in the UK as the strain will be felt by the health system as the generation ages, but on a personal level, being obese has huge (pardon the pun) health hazards!The Health Hazards of being ObeseThere are many health hazards associated with obesity, here I will inform you of the main ones, and hopefully in doing so, give you several reasons to either lose weight if you are currently obese, or keep you away from joining the increasingly large, infamous club, that is obesity, obesity is a club to be avoided if you value your health and your life. So here it is:Firstly, cardiovascular disease, people who are overweight or obese are increasingly susceptible to cardiovascular disease, this is because of the affects that obesity has on lipid levels of the blood. Being overweight tends to result in having high levels LDL also known as 'bad cholesterol' which builds up on the inside of the arteries and result in the narrowing of the arteries, and in some cases blocking, a blood clot is a possibility, along with a heart attack!Lethargy and daytime tiredness, obese people have been found to increasingly suffer from tiredness during the day and as a result, are more prone to be involved in road accidents. Further more it is likely that obese people will live as productive lives due to this lethargy and tiredness; as a result, it also makes losing weight even harder as they struggle to find the energy to go out and exercise.Type-2 diabetes, it has been reported that up to 90% of type-2 diabetes sufferers are either overweight or obese, and as a result obesity has been found to be the major contributing factor to influencing whether or not somebody will suffer from type-2 diabetes. Diabetes in obese people is also more difficult to treat.High Blood Pressure, it has long been known now that obesity can lead to high blood pressure, as blood pressure tends to rise with weight. Although the full reasons why obesity leads to high blood pressure is not fully known, one theory is that it is because the blood needs to be under greater pressure to get round a larger body. Although the heart can withstand high blood pressure for a long period of time, after a period of time, it may enlarge, this being a significant factor in heart failure and as a result you may die. Blocking of vessels to the brain (due to weakening of the blood vessels due to high blood pressure) may lead to a stroke, which can also be fatal. Heart attacks and kidney failure are two other possible consequences of having a high blood pressure.There are many other diseases, illnesses and handicaps that occur due to obesity, these include arthritis, several forms of cancer, bodily pain, liver disease, and gout…the list goes on!Being obese is risking your life, and endangering your health; you should try to correct this while you still have the chance, otherwise one day before your time, it shall be you last, and yo[...]



Get Motivated - Motivation Ideas

2006-08-17T11:43:52.003-07:00

Okay, so there's something you want to do, whether it's losing weight, getting fit, quitting smoking or alcohol, or just to work harder, there will always be times when you start to struggle and need that extra motivation! This may be when on your campaign to get fit, when its cold and raining, and the last thing you feel like doing is going for a run, or when your giving up smoking and your in a bad mood and stressed and you are getting increasingly tempted to have a cigarette, through this article I will offer a few ideas to help give you that extra little bit of motivation to keep going!Firstly, you need to remember that for every day that you stick to your goals, you are a day nearer to succeeding, if you can keep this in mind at all times then this will give you the extra spark to keep going. You should take heart from any progress that you see, losing just a pound in weight is a start, from these small successes you should build, lose another pound in weight, seeing as progress is such a great motivator, and motivates you to continue and progress further. If you keep a diary, it will provide you with a quick and easy way of being able to see how you've improved, it will spur you on to keep going.When times are tough, think to yourself how keeping going is going to change your life, whether it will make you more attractive, healthier and add years to your life expectancy, realising how these tough times are just part of the process on the way to your success will help remove any temptations to give in and go back to your old ways.Don’t try to do reach your goals in a single leap and do everything at once, for example don’t try and lose 2 stone overnight, it just doesn’t work that way, its like revising for exams, rather than trying to do it all at once, it is far more effective if you do it in small amounts, little and often as they say, and slowly but surely you will see progress. Before you know it, these small steps will be the equivalent of a large step, and rather than struggling, it will be far more manageable.Let as many of your friends as possible know what you are doing, whether it's quitting smoking or taking up a new fitness regime, it doesn't matter. By telling your friends you will feel obliged to continue with it, as there will be a sense of embarrassment and you will feel almost as if you have let your friends down if you give up. It will also give you something to be proud of, and a sense of accomplishment, as well as something to talk about!Join a club or an association with like minded people trying to seek the same goal as you, you may find yourself new friends, as well as support in times of needs, and who better to get advice off, than those who have been in the exact situation!So there are a few ideas to help you through those tough times, just always keep your mind focused on the final goal, and the rewards that will come with it e.g. extra years to your life or a great figure and use this to keep you focused. If you believe in yourself then you will succeed. Even if you relapse and have a binge, or skip an exercise session, remember, it's never too late to carry on towards your goal!Technorati Tags:running tips, running, fitness, health, health and fitness, cross country, fell running, track running, running advice, running help[...]



Running Tips by Ryan Campbell

2006-08-16T08:20:05.363-07:00

It's a good idea to consult your doctor before beginning any physical activity. The information in this article is not meant to be technical, it's just a guideline. Use the information as you like.With that said, let's talk about running and its benefits.The wonderful thing about running/jogging is that I can be done just about anywhere in the world. All you really need is a good pair of shoes and some determination. Running is a great stress outlet and it promotes weight loss and fitness all at the same time.You are probably wondering why it's not a part of everyone's everyday life. That is the purpose of this article, to encourage running as a means of physical and mental health.The challenge of getting out there and pushing yourself is the kicker for most people. When you decide to give it a try you'll quickly see how enjoyable it really is. Every time you finish a run you'll feel a great sense of accomplishment, this is because you've pushed yourself to your limits and you know what you've done is good for you.The mental work out I refer to is the mental training and control it takes to make each stride and to push yourself. When you become tired your mind starts thinking of other things you'd rather be doing that are less strenuous.You tell yourself not to listen and to focus more. So you focus on your breathing and your form. You are training your mind not to give in. When you are focused before you know it you've conquered your run for another day. It's a great sense of accomplishment!I recommend having 3 or so different places to run, the variety will keep it interesting and more fun.The distance you cover is totally up to you, run distances you feel comfortable with. When you feel that you are ready to add more length to your sessions, then do so, in small increments.Always remember to stretch out before you begin running, this will prevent injury and ensure your muscles are ready for the work ahead. You should be stretching for at least 4 to 5 minutes before starting. Don't forget that running uses more than just your legs, so stretch everything, not just your legs. If it's cold out, it's a good idea to stretch more than regularly and to go for a quick warm-up walk.Drinking water will keep you hydrated and help you go the distance. I like to drink 3 tall glasses of water before I go for a run and roughly the same amount immediately after I finish the run. You can even take water with you and drink it while running, keep in mind that you'll need something to hold the water unless you don't mind having the bottle/container in your hand.Some key elements to think about and remember while on your run are good pace and proper form. These 2 factors will hugely affect your ability "keep going". If you push yourself to much off the get go, you won't have any energy left for the middle or end of your run.If you ever get the feeling that you NEED to stop, DON'T!. What I recommend is, slowing down your pace to almost walking speed, but keep the running form. Soon enough you'll have your breath back and you can pick up the pace again. The importance of form is related to efficient use of your energy. You should try to keep your back reasonably straight, to keep from hunching over; this also helps in proper respiration.Also don't move your arms excessively, this is a common mistake and it's easily fixed. Try to keep your arms reasonably limber and if you move them while taking strides, try to move them in a forward-to-backward motion. Moving your arms side to side causes you to waste energy, keep your momentum going in the direction you want – forward.When you're fi[...]



Weight Loss and Fitness - Facts not Fiction by Martin Harshberger

2006-05-25T13:56:19.180-07:00

Weight Loss and Fitness - Facts not FictionWeight Loss And FitnessThe world of weight loss and fitness is certainly vast, and the American consumer can absolutely get lost in the thousands of easy effortless and ostly useless ads if not careful. With my books and research I want to clear the air about the various myths and false statements regarding our health and fitness that have clearly muddied the waters for many Americans.What I want to stress in particular is that there is no magic answer, potion, or diet pill that is going to make everything better. The ad on TV where the pretty lady says "it's easy. you'll love it", is appealing to our need for instant gratification with no effort. We don't want to hear the facts so we continue to look for the instant solution. If there was a magic diet pill, or diet plan, over 60% of Americans wouldn't be overweight, in spite of spending over $35 billion annually on diet products.Achieving weight loss and fitness requires a commitment on your part to strive for a healthier you. What you will get in return for all of your hard work and dedication is a fit body, a renewed clarity of mind, better quality sleep, and perhaps even a pronounced increase in your libido. I have found that through the positive changes I have made in my own life regarding weight loss and fitness, all areas of my life are exponentially better. I wake up energized, I feel excited about my day and my interactions with people, my body feels strong and capable, and my entire outlook on life has improved significantly.The Weight Loss and Fitness Commitment show that claims that teach you shortcuts on how to drop 30 pounds in 30 days are improbable at best and unhelathy at worst.That claim is water loss pure and simple. You do the math: 1 pound of fat = about 3500 calories 30 pounds of fat = 105,000 calories. To lose 30 pounds of fat in 30 days you would need to reduce caloric intake by about 105,000 calories or about 3500 per day. If you are eating 3,000 calories a day now, that might be tough. OK you say I'll exercise it off. 1 hour on a stationary bicycle running at an average over 20 miles an hour burns about 400 calories. Meaning to burn 3,500 calories a day on the bike, you'd need to ride it for about 9 hours.If you are looking for a quick fix, you will continue to be frustrated about health and fitness.However, if you are tired of feeling fatigued and know for sure that you are ready to make a solid commitment to your own health and mind, Living to Be Younger can act as a guide. It is my hope that you will read each page with an open mind and a willingness to make some changes that will enable you to break out of your rut.First, lose the idea that there is a magic diet pill or supplement that will transform your body to a svelte shape. Losing weight requires that you expend more calories than you ingest--plain and simple. This means that you must get up and moving at least three to five days per week, for at least 30 minutes each session. If you were considerably overweight, it would be ideal to aim for at least five workout sessions per week. Always consult with your physician before embarking on any new exercise plan. Second, take a good look at what you are putting in your mouth on a daily basis. Aim for natural foods that are high in vitamins and minerals, fiber, protein, and complex carbohydrates. Limit your intake of foods high in saturated fats, sodium, refined sugars, and preservatives. When you take the Living to Be Younger Challenge, you will find that your zest for life isn't gone--it's just been hiding. Congratu[...]



Making Time for Exercise by Anna Fleet

2006-05-22T15:31:13.046-07:00

As a certified personal trainer and editor of a popular fitness site, FitnessGear101.com, I’ve heard every excuse in the book when it comes to why people don’t exercise. However, the one that takes the, pardon-my-pun, “fitness cake” is lack of time. A day doesn’t go by without one of my clients professing that they simply don’t have time for exercise. Well, I’ve seen people who want to loose weight badly enough. They will restrict their diets, exercise rigorously for an hour a day and even swear off alcohol – gasp – and chocolate – double gasp! So, don’t give me that bull! People shy away from exercise because they think they’ll have to spend hours in a gym. To maintain good health all you need is a healthy diet and a daily walk that can be broken up into increments throughout the day. Still don’t believe me? I’ll show you how easy it is to fit brief walks into your day:1) Is Sex and the City a rerun again? It breaks my heart when that happens. Why not go for a 30-minute walk. If it’s a new episode that you simply can’t miss, jump rope during commercials or run on the spot.2) Does carting the kids to hockey or baseball cut into your exercise time? Take some inspiration from Jr. and stay on your feet during the game. You’ll get kudos for being the team’s best cheer leader, and your butt won’t expand to the size of the soccer field.3) Are you dying to get your hands on the next best-seller? Buy it as a book-on-tape and take it walking with you. It might have you extending your stroll to finish a chapter.4) Instead of a sumptuous brunch with the girls, try a brisk 30-minute walk with your BFF. Catching up on all the latest gossip can be just as delicious during a walk – plus it won’t tempt you to cheat on your healthy eating plan.5) Remember when people used to “run” errands? Well many of us still take that term literally. The next time you need a quart of milk, walk to the local grocer.6) Use your lunch break as an exercise break. I go work out and then eat lunch at my desk. A brisk walk around the block will leave you more refueled for the afternoon than that third cup of coffee.7) Do you complain about how slow your apartment elevator is? Take the faster route – the stairs. You’ll burn calories in the process.8) It’s always ironic that those who circle the parking lot looking for the closest spot are often the most overweight. Park farther away where there are spots o’ plenty. You’ll burn extra calories lugging your groceries back to the car.9) Have you ever heard the phrase “hurry up and wait!”? Well it’s not just a humorous observation it’s a great way to stay moving. The next time you’re waiting in a long lineup don’t take a chair, pace the floor or do a little stretching.10) If you have no time to exercise, chances are you don’t have time to clean the house either. Housework – such as dusting, vacuuming, shoveling and raking – is multitasking because it counts as exercise.Free Articles and Content by ContentDesk.comAnna Fleet is a certified fitness instructor, and the face and voice behind fitnessgear101.com – an awesome website with extensive information about workout routines, fitness tools, stupid fitness ideas and more.------------------------------------------------------Webmasters Comments: there should always be time to fit exercise into your day, exercise is neccessary to remain in tip top shape! So get out and get running!Run a Marathon Help[...]



Fitness Programs by Eddie Tobey

2006-05-21T16:09:54.240-07:00

Fitness is a state of the human body that allows it to function up to its full potential. It is the ability to do regular jobs without any strain, while being alert and energetic enough to endure any stressful activities. It is basically a condition wherein, all the major parts of the body, heart, lungs, kidneys, liver, bones and muscles are in proper working condition. There are four aspects related to physical fitness: cardiorespiratory endurance, muscular strength, and muscular endurance and flexibility. Fitness programs are the path to having a healthy body. They are the perfect way to incorporate exercise into the daily routine. Fitness programs, when followed religiously, are a remarkable way to counter several diseases, even in old age. Fitness programs need a lot of commitment and hard work.
There are several stages in incorporating a fitness program into your daily routine. The first thing is to check your present health condition to determine what kind of a program would suit you. This requires a basic health check up of blood pressure, diabetes-check, and a full work over for any suspected diseases, and past injuries. Also, consider your family history. Are you prone to heart attacks, strokes, arthritis, and other ailments? A major aspect in physical fitness is the body's composition, which indicates the makeup of the body in terms of the ratio of lean mass to fat mass. Lean mass is comprised of muscle, bone, vital tissue and organs. Fat is fat.
Fitness programs take all these physical conditions of the person into account. The ideal exercise regime for a person will suit his/her body type. This is also contingent upon one's objective be it weight loss, physical strength, or others. Fitness programs are composed of several kinds of activities such as: aerobics, aquatic exercises, golf, walking, skipping, jogging, swimming, bicycling, running, skiing, or playing sports like tennis and squash.
Fitness program should be chosen to suit your fitness level. They should be enjoyable, with realistic goals, and should fit well with your lifestyle. Some people may not see immediate results. Depending on the program as well as their body type results may vary. However, patience is very important. Choosing more than one type of exercise would also make it interesting. You can opt for an instructor for special kinds of fitness programs or for group fitness programs. People with disabilities need to follow fitness programs consistently.
There are many professional fitness centers that have sophisticated equipment to suit all kinds of people and their fitness needs. These centers have professionals and medical specialists who would be able to offer advice about the best kind of fitness program to take up. They provide customized workout routines, nutrition plans, personal trainers, and expert guidance to make the results last.
About the Author
Fitness Programs provides detailed information on Fitness Programs, Fitness Training Programs, Golf Fitness Programs, Kid Fitness Programs and more. Fitness Programs is affliated with Gym Equipment.

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Webmasters comments:
There are loads of fitness programs out there, my persoanl favourite is this one: Lightning Speed Fitness Program



Train Properly with a Heart Rate Monitor By Jacquie Cattanach

2006-05-20T14:58:05.136-07:00

Using a Heart Rate Monitor takes the guesswork out of your runs. A heart rate monitor not only gives you permission to run slower but also tells you when you are not running hard enough. Runners - it’s time to banish that old belief “training faster is better”, get rid of the guilt when your training run was not quite as fast as what you would have liked. What we now know is that to reach your running goals you must train at the right intensity. To enable us to train at the right intensity, we need to know what our heart rate is and follow a proper training program with a mix of speed or interval workouts, tempo runs, recovery runs and longer runs all done in your target heart rate zone. How do we know what our target heart rate zone is? Well since it is directly related to your maximum heart rate, first, we need to have a look at determining your maximum heart rate.The first, most important piece of the puzzle, is finding your maximum heart rate. There are many schools of thought on this one and probably the one that we hear about most and that has been around for years is:Maximum Heart Rate (MHR) = 220 – “your age” (for a 40 year old this would be 220 – 40 = 180, making 180 beats per minute your MHR)However, Runner’s World has developed a more reliable method, which seems to be more accurate for most runners. It is:For runners under 40: MHR = 208 – (.7 x your age)For runners 40 and over MHR = 205 – (.5 x your age)You could also use the field test which is probably the most accurate indication of your MHR. Wearing a heart rate monitor, and making sure that you are well hydrated, first do a proper warm up run. Then at a track or a fairly steep hill run hard for 2-3 minutes. Repeat this 2 more times trying to push yourself harder each time. On the third and last repeat, push yourself like you are going for the gold. Immediately after the last repeat, check your heart rate and this number should be a good indication of your maximum heart rate.With this information, you can now figure out what your target heart rate should be for your desired workout. The heart rate zones that you want to run in will be dependent of the intensity of the workout that you are trying to achieve. Familiar workouts and their target heart rate zones are:Recovery, Long or Easy Runs.. .......................................65%-75% Tempo runs....................... .........................................87%-92% Interval Repeats (shorter bursts of speed during your run)..95%-100%These are percentages of your MHR. You could also construct different target zones depending on the workout that you are trying to achieve.A measurable advantage of training with a heart rate monitor is the ability to track your improvement. If you consistently run a 9 minute mile with an average heart rate of 145 beats per minute, as you improve your heart rate will lower for that same 9 minute mile. So instead of training at a pace of 9 minutes per mile, instead you train at an average of 145 beats per minute. You will then constantly be working your aerobic ability and will eventually be training at a faster pace then a 9 minute mileAnother useful piece of information that your heart rate monitor can provide is your resting heart rate (RHR). This is much easier to figure out than your Maximum Heart Rate (MHR). All you need to do is remember to leave your heart monitor on your night stand before you go to bed and then first thing in the morning, without moving around too much, put it on an[...]



The Most Important Stretches for Runners By Dominique De Rooij

2006-05-19T13:29:08.366-07:00

You as a runner know, or should know, the importance of a warming-up before, and a cooling-down after your workout.First you do your easy running and then your stretches. A bit of calf stretching here, reaching the toes there, a few strides and your done.You think.What a shame.You just forgot two very important stretches. Maybe the two most important ones for runners. These two stretches will keep nasty injuries like shin splints and achilles tendonitis out of the door. So please take your time to learn about them.Shin Splints Shin splints are lower leg pains either to the inside of the lower leg (medial shin splints) or to the front outside part(anterior shin splints).They happen to runners who are new to the sport and push themselves too much, runners who suddenly increase their mileage too excessive and runners who change their running terrain to harder or steeper grounds.It is not so strange we runners develop shin splints. Our lower legs take the impact of two to three times our body weight every time we take a step while running. Each leg does about eighty to ninety steps a minute. That’s a lot of impact on your lower legs ! Achilles Tendonitis Achilles tendonitis is another one of those pains to the lower legs many runners come across in their running career. It is caused by too much stress on the achilles, for instance due to excessive increases in mileage, too much hill work and too much speed work.Do you see the similarities with shin splints?Those lower legs need some extra muscle to fight against our urges to do crazy stuff ! Your Two Most Important Stretches So what we need to do is strengthen our lower legs. Not just now and then. I advise to do the following two stretches after every workout. So incorporate them into your running schedule and do them every cooling-down again.Heel dropsThis stretch is so important to prevent achilles tendonitis. Stand on a curb with your front foot. Drop your heels. Slowly count to five and lift again. Repeat 10 times. Calf raisesThis one is very important for preventing achilles tendonitis as well. But also for preventing and/or battling shin splints. Stand on the floor and lift your heels. Slowly count to five and drop again. Repeat ten times. That's it.That's all.It is almost too easy.And it is such a shame that not every runner out there is doing these simple stretches. I certainly hope you will incorporate these stretches in your running program. And hey, tell your running buddies about them too !
Dominique de Rooij is an avid runner. He is also the founder of Best-Running-Tips.com.Best Running Tips is the website for running tips on training, apparel and gear.
Article Source: http://EzineArticles.com/?expert=Dominique_De_Rooij



How to Run Injury Free by Gary D Smith

2006-05-18T15:19:04.426-07:00

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 RestAfter doing any kind of hard run, you must rest for 48 hours in orderto 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 ShoesThe 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 weekendsLong 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 painsMy brother thought he was suffering from heel pains. He spoke to a doctor and found it was actually Plantar Fasciitis, inflammed 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 surfacesI 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. S[...]



Interval Training By Molly Setnick

2006-05-16T14:04:22.126-07:00

Are you in an exercise rut? Do you want to kick your fitness level up a notch and increase your endurance? Would you like to add more intensity to you workout? Interval training is a good way to achieve all of these goals in a safe and systematic manner.Interval training is simply a matter of alternating high intensity exercise and low intensity exercise. It allows one to get the benefits of the high intensity work while giving the body some rest time. It allows one to extend a workout time period and build endurance gradually.Running on a flat surface burns calories and gives your heart and lungs a great cardiovascular workout. Running up hill challenges your muscles, heart, and lungs, burning more calories and providing additional toning. But taking a 30 minute run up hill or on a steeply inclined treadmill would quickly exhaust most of us, or likely force us to stop early. However, running up hill then back down, or up hill then on flat ground would allow for high intensity work counter balanced by intervals of slower periods of active recovery. Interval training burns more calories and pumps more blood than continuous lower intensity exercise because it includes intervals of energy and oxygen-hungry work.Because interval training burns a lot of calories and provides good muscle work, it may help you save time. A pound of feathers weighs the same as a pound of bricks. Likewise, running one mile burns the same number of calories as walking one mile. But walking one mile takes a lot more time. If your goal is calorie burning and toning, and you are short on time, then interval training does more, faster. Just remember that improving cardiovascular health requires aerobic exercise of 30 – 60 minutes, so don’t make all of your workouts quickies, save those for when you’re in a rush.Interval training can also be helpful if your goal is to move yourself up to the next level of endurance and fitness. Maybe you have been trying to start a running program, but can’t seem to maintain such a demanding exercise. Interval training is, in fact, one of the most effective ways to train the body. Marathoners commonly use this method to train for an up-coming race. A good program is to run for 4 minutes then walk at a good clip for 1 minute, or do a 3/2 interval. Your body will work hard then rest (while remaining active), work hard then rest. Your heart, lungs and muscles will make the transition to running, running farther, or running faster in a safe and productive manner.There are a lot of ways to add intervals to your workout. If you are already a runner add hills or speed segments. If aerobics classes are your genre, add explosive moves like jumps or sprints. Include segments of speed walking in your normal walking routine or take the incline of your treadmill up a little higher at timed intervals.Interval training is productive and can add excitement to your ho-hum exercise routine. Doing interval work in place of your normal routine, once a month, once a week, or once a day, is a good and effective plan. E-mail me if you need suggestions on how to intensify, endure and enjoy. You’ll be glad you did.Molly Setnick graduated from Baylor University with a BS in Health/Fitness Studies. She is certified as a Physical Fitness Specialist through The Cooper Institute for Aerobics Research in Dallas, Texas and is AFAA certified to teach aerobics. She co-writes a weekly column for the [...]