Category: Running

WAS JEDER LÄUFER VOR DEM LAUFEN ESSEN SOLLTE

WAS JEDER LÄUFER VOR DEM LAUFEN ESSEN SOLLTE

Ob du nun ein Anfänger oder ein fortgeschrittener Läufer, ein Morgenläufer oder jemand der später am Tag trainiert bist, seinen Körper vor dem Sport angemessen anzuheizen ist enorm wichtig. Von daher muss man stets beachten was man vor dem Laufen zu sich nimmt. Hier sind einige der wichtigsten, generellen Fragen die von Läufern gestellt werden:

SOLLTE ICH VOR DEM LAUFEN ESSEN?

Die Antwort ist ohne Zweifel, ja! Im Gegensatz zum gängigen Glaube ist das Trainieren auf leeren Magen nicht vorteilhaft. Und da es kein Supernahrungsmittel gibt, welches für jeden Läufer gleiche Ergebnisse erzielt, muss jeder selbst mit verschiedenen Snacks oder Mahlzeiten, die vor dem Rennen verzehrt werden sollten, experimentieren. Jedoch kann dir das Befolgen von einigen Grundkenntnissen hinsichtlich der Ernährung und Timing dabei helfen kluge Entscheidungen, bezüglich der Lebensmittel die vor dem Laufen gegessen werden sollten, zu treffen.

Generell versuchen Läufer ihren Kalorienverbrauch gemäß ihres Gewichts und der Trainingsintensität zu berechnen. Je länger und intensiver das Training ist, desto mehr Nahrung wird benötigt und andersherum.

WAS IST DAS BESTE, DAS VOR DEM LAUFEN GEGESSEN WERDEN SOLLTE?

Die Hauptenergiequelle für das Training sind Kohlenhydrate, welche in den Muskeln und in der Leber als Glykogen gespeichert werden. Während des Trainings greift der Körper, sobald sich dieser ausübt, zur Energiegewinnung auf die Kohlenhydrate zurück. Entscheide dich daher vor dem Laufen für Nahrungsmittel, die viele Kohlenhydrate aber wenig Ballaststoffe und Fett enthalten.

Obwohl es zutrifft, dass die Lebensmittel hauptsächlich viele Kohlenhydrate enthalten sollten, vergiss nicht darauf zu achten, dass dir diese angenehm schmecken und nicht schwer im Magen liegen sobald du mit dem Laufen beginnst. Hinsichtlich der energieliefernden Snacks solltest du dich für kleinere Kohlenhydratsnacks, die einen hohen glykämischen Index aufweisen, entscheiden. Je höher der glykämische Lebensmittelindex ist, desto schneller werden diese verdaut und für die Energieumwandlung in Glukose umgewandelt. Solche Nahrungsmittel werden schneller vom Körper absorbiert und belasten den Verdauungstracks nicht unnötig.

Andererseits wird vorgeschlagen, dass man während des Trainings Kohlenhydrate mit einem niedrigen glykämischen Index zusammen mit gewöhnlichen Mahlzeiten konsumiert, so dass die Energie langsam in den Blutskreislauf freigegeben und der Körper somit langzeitig mit Energie versorgt wird.

WAS MAN 2-4 STUNDEN VOR DEM LAUFEN ESSEN SOLLTE:

Vollwertige Mahlzeiten enthalten Kohlenhydrate, Protein und gesunde Fette.

  • Grillhähnchen mit Quinoa
  • Käse und Gemüse mit Vollkornnudeln
  • Gegrillte Fischwraps mit Salat und Avocado
  • Käse und Gemüse-Omelette mit Toast
  • Deliwrap mit einer Tasse geriebenes Gemüse

Versuche ballaststoffreiches Gemüse und Lebensmittel mit einem hohen Fettanteil zu vermeiden.

WAS MAN 1-1 ½ STUNDEN VOR DEM LAUFEN ESSEN SOLLTE:

Einen Snack der leicht zu verdauende Kohlenhydrate und etwas Protein enthält.

  • Banane mit einer 1/8 Tasse Mandeln
  • Vollkorncracker mit Humus
  • Kleine Schale Müsli
  • Käse-Sticks mit Karotten
  • Fettarmer Jogurt
  • 1 Tasse Beeren mit ½ fettarmen Hüttenkäse.
  • Erdnussbutter und ein Bananensandwich

Versuche Früchte, wie zum Beispiel Äpfel, Melonen und Birnen, die zu Blähungen führen zu vermeiden.

WAS MAN 15-30 MINUTEN VOR DEM LAUFEN ESSEN SOLLTE:

Kleine, einfach verdauliche Kohlenhydratportionen.

  • Apfelmus
  • Salzcracker oder Grahamcracker mit einem Teelöffel Honig
  • Rosinen
  • Eine halbe Banane
  • ½ Tasse fettarmes Müsli mit Magermilch

Vermeide alle Lebensmittel die einen hohen Anteil an gesättigten Fettsäuren oder an Ballaststoffen aufweisen. Und natürlich: vergiss nicht deinen 2skin aufzutragen um schmerzfrei zu trainieren, ohne Limit!

WAS MAN VOR DEM MORGENLAUF ESSEN SOLLTE:

Diejenigen die früh am Morgen laufen haben meistens einen kleineren Glykogenspeicher in ihrem System nachdem sie geschlafen und zwischen 6-8 Stunden nichts zu sich genommen haben. Idealerweise sollten sich Morgenläufer nach leicht und schnell verdaulichen Lebensmitteln umsehen. Für den Frühaufsteher, der zwischen ein oder zwei Stunden vor dem Laufen aufsteht, sind Haferflocken, Vollkorntoast mit Eier, Müsli, Frühstücksmuffins, Bagels oder selbstgemachte Smoothies ideal. Falls du aber sofort kurz nach dem Aufstehen läufst, solltest du kleinere, schnell verdauliche Snacks, wie zum Beispiel einen Shake, getrocknetes oder frisches Obst oder Nüsse und Saaten, essen.

Hier sind hilfreiche Frühstücksideen für diejenigen die morgens laufen:

  • Pfannkuchen mit Obst und/oder Nüssen
  • Brot mit Rührei
  • Haferflocken mit Milch oder Sojamilch
  • Obstsalat
  • Fettarmer Laban mit Obst
  • Frühstücksmuffins oder Bagels mit fettarmen Schmelzkäse
  • Fruchtsaft oder Smoothie

Jedoch kann nicht jeder so früh am Morgen essen. Für solche Läufer wird vorgeschlagen abends eine größere Kohlenhydratportion zu essen, so dass die Nährstoffe eine Nacht vor dem Morgenlauf in den Muskeln gespeichert werden.

WAS MAN VOR DEM LAUFEN AUF KEINEN FALL ESSEN SOLLTE!

Genauso wie es Lebensmittel gibt, die man vor dem Laufen essen sollte, gibt es gleichfalls Lebensmittel die man vor dem Laufen vermeiden sollte. Schlechte Ernährung kann zu unangenehmen Symptomen, wie zum Beispiel Magenkrämpfe, Kopfschmerzen und Schwindel, führen. Es wird vorgeschlagen Lebensmittel mit einem hohen Ballaststoffanteil sowie exzessive, fettige Lebensmittel, unüblich gewürzte Lebensmittel oder zu viel Kaffee oder Alkohol zu vermeiden.

Vor dem Laufen viel zu trinken ist ebenfalls enorm wichtig. Stell daher sicher, dass du ein oder zwei Stunden vor dem Training ca. 15-20 Unzen Wasser und ungefähr 15 Minuten vor dem Laufen weitere 8 Unzen trinkst.

Quelle: pjuractive.com

Laufschuhtest 2018: Alle neuen Top-Modelle im Vergleich

Comfortables Laufen, Stabilität, noch bessere Materialien: Das zeichnet die Modelle des neuen Laufschuh-Jahrgangs Sommer 2018 aus. 20 neue Top-Modelle im großen Test bei FIT FOR FUN – plus Check für dich: So findest du den optimalen Laufschuh!

Laufschuhtest

Unser Laufschuhtest: 4 Kategorien zur Auswahl

Du suchst einen neuen Laufschuh? Mit FIT FOR FUN wirst du ihn finden: Seit vielen Jahren testen wir zweimal im Jahr gemeinsam mit dem Deutschen Lauftherapiezentrum in Bad Lippspringe die jeweils interessantesten 20 neuen Modelle – und teilen sie hier für dich der Einfachheit halber in vier Kategorien ein.

Laufschuhtest Kategorie 1: Lightweight- und Neutralmodelle

Die klassischen Trainingsschuhe für alle Läufer, die ohne gesundheitliche Probleme unterwegs sind – echte Allrounder für den täglichen Einsatz. Perfekt für Asphalt und Parkwege. Wer häufiger im Gelände unterwegs ist, wählt ein Modell mit einem gröberen Profil.

Laufschuhtest Kategorie 2: Natural- und Lightweightmodelle

Die absoluten Leichtgewichte sind vor allem für schnelle Läufe und Wettkämpfe auf der Straße geeignet. Fürs Natural Running sind die Schuhe  sehr flexibel und haben eine geringe Sprengung (Höhendifferenz zwischen Ferse und Vorfuß). Wer sich zum ersten Mal für ein Natural-Modell entscheidet, sollte anfangs nur 10-15 Minuten darin laufen und dann die Dauer langsam steigern.

Laufschuhtest Kategorie 3: Leichte Stabilschuhe

Die Schuhe in dieser Kategorie bieten bei leichten Pronationsproblemen ausreichend Stütze und Führung. Auch etwas schwere Läuferinnen und Läufer werden in dieser Kategorie fündig – insbesondere, wenn sie auch mal abseits der befestigten Wege (z.B. im Wald) unterwegs sind.

Laufschuhtest Kategorie 4: Stabile Modelle

Mehr Kontrolle, Führung und Stütze für alle Läufer, die häufiger Beschwerden im Fußgelenk, Knie oder der Hüfte haben. Auch besonders schwere Läuferinnen und Läufer sind mit den Modellen dieser Kategorie sehr gut bedient. Und keine Angst: Die Stabilschuhe sind deutlich leichter geworden und längst keine klobigen Treter mehr.

7 Tipps zum Laufschuhkauf!

Verabschieden muss man sich von der Vorstellung, dass es DIE guten oder DIE schlechten Laufschuhe gibt – zu unterschiedlich sind unsere Füße, Laufgewohnheiten, wöchentlichen Umfänge und körperlichen Voraussetzungen. Unser Test bietet eine sehr gute Orientierung – entscheidend ist aber dein Gefühl mit dem Schuh am Fuß!

Hier findest du alle aktuellen Trends zum Laufschuhe kaufen – um dir die richtige Wahl zu erleichtern, haben wir jetzt noch sieben Praxistipps für den richtigen Laufschuhkauf:

  1. Laufschuhe spätnachmittags (Füße größer!) beim Fachhändler kaufen. Plane dafür eine Stunde ein.
  2. Probiere Schuhe verschiedener Hersteller an. Jede Firma verwendet verschiedene Leisten.
  3. Der Schuh sollte der Ferse Halt geben, vorn ist zwischen Zehen- und Schuhspitze eine Daumenbreite Platz. Bei der Anprobe Laufsocken tragen!
  4. Ein geschulter Verkäufer fragt nach den Laufgewohnheiten (Trainingsumfang, -dauer, -untergrund). Die Antworten solltest du parat haben.
  5. Natural-Running-Modelle sind sehr bequem – allerdings für Einsteiger und die meisten Profis nur eine Ergänzung zum klassischen Laufschuh.
  6. Bei einer Laufbandanalyse muss der ganze Körper betrachtet werden. Filmt der Verkäufer nur Fuß und Wade, ist die Interpretation ein Ratespiel.
  7. Laufschuhe halten im Schnitt abhängig von den Laufge­wohnheiten und dem Gewicht rund 800 Kilometer durch. Danach ist es Zeit für ein paar neue.

Quelle: fitforfun.de

Treadmill vs. Running Outside: Which is Best for Runners?

How does running on a treadmill compare to running outside? Is one easier than the other?

It’s a common question and despite conflicting opinions, scientific research has shown that running on the treadmill is roughly the same as running outside if you make a few simple adjustments.

In fact, there are some types of workouts you can do better on a treadmill than you can outside.

However, running on a treadmill does have its disadvantages, and for some runners, a mile on the “hamster wheel” feels like ten miles outdoors.

So, in this article, I’m going to show you the potential benefits and negatives of treadmill running, help you adjust your workouts to make treadmill running equivalent to logging miles outdoors, and give you some tips to make treadmill running more “enjoyable” when it’s necessary.

Some people love it, some people hate it, but how does running on a treadmill compare to running outside? We dug into the research and then give recommendations of when it is best to use each type.

What is the difference between running outside and on a treadmill?

We need to find out if running outside is better for us than running on a treadmill, or is it the other way around?

On one hand, with a treadmill, the belt is moving under you and there is no wind resistance for your body to counter, so it should be easier to run.

Theoretically, you could jump up and down on a treadmill and it would record that you’re running at whatever speed the belt is moving.

Outside, your legs have to propel your motion forward while pushing through the resulting wind resistance (however minor it may be).

Luckily, scientific research has proven that setting the treadmill to a 1% grade accurately reflects the energy costs and simulates outdoor running.

Therefore, by setting the treadmill to a 1% grade, you can offset the lack of wind resistance and the belt moving under you to make treadmill running the same effort as running outdoors.

Corroborating research has shown that VO2 max is the same when running on a treadmill compared to outside, clearly demonstrating that running on a treadmill is as effective as running outside.

Furthermore, research reveals that bio-mechanical patterns did not change when test subjects ran on a treadmill versus when they ran outside.

We can decisively conclude that running on a treadmill has the same effect as running outside when running at a 1% grade.

When is it better to run on a treadmill than outside?

Because we now know that running outside and running on the treadmill are basically the same at a 1% grade, we can identify the specific workouts or instances when running on a treadmill might actually be better than running outside.

When the weather and footing are bad

This is the most obvious benefit of treadmill running, but it’s important to include because elements effect every runner differently.

Personally, I have a very difficult time when it’s hot or there is bad footing; however, put me on a clear road on a cold or rainy day and I’m a machine.

You may be the opposite, so don’t be afraid to hit the treadmill on the days you need to.

Getting in a good workout on the treadmill is better than suffering through a bad run or getting hurt and we went into this in further detail on our post about why you need to run on a treadmill sometimes.

Simulating race courses while indoors

One of the unique benefits of a treadmill is the ability to simulate your goal race course.

Many of the more advanced treadmills allow you create your own unique course profile, which you can use to simulate the exact course you’re training for.

Just program the machine, or if you don’t have that option, manually adjust the incline levels based on the course map, and you can train on the course any day of the week.

For runners training for the Boston marathon, you can even put lifts under the back end of the treadmill to simulate downhill running.

This trick is something I learned while running as part of the Hansons Olympic Development project.

You can now simulate the pounding of the downhills on your quads and be better prepared for the opening miles on race day.

RunnersConnect Insider Bonus

Download your FREE Treadmill Guide for Runners inside your Insider Members area.

The guide contains 4 treadmill specific workouts guaranteed to keep you sane and fit! You’ll learn about the In-N-Out workout, how to “run like an Egyptian” and get my favorite “green eggs and ham” workout.

Fluid and carbohydrate intake

As I’ve discussed many times, it’s critical that you practice taking in fluids and carbohydrates while following a marathon training schedule on your runs to teach yourself how to eat and drink without stopping.

Obviously, this can be a logistical nightmare if you don’t plan on carrying your water or gels with you.

Running a tempo run or long run on the treadmill will allow you to practice eating and drinking without slowing down.

While the treadmill won’t make the actual act of eating or drinking any easier, it can make it logistically possible.

When is it better to run on a treadmill than outside?

While running on the treadmill can have some unique advantages, it can also be detrimental to your long-term development if the only time you run outside is to race.

Here are some specific areas you need to watch out for if you’re a habitual treadmill runner:

You don’t learn how to pace on a treadmill

When running on a treadmill, it’s easy to “set it and forget it” and just lock into a target pace. Unfortunately, this method doesn’t teach you how to properly find and maintain pace on your own. As a consequence, you stunt the development of your internal effort and pacing instincts.

On race day, when executing race splits is critical, you won’t have developed that fine sense of pacing that is crucial to running a negative split and finishing strong.

Remember, we found lots of interesting statistics about why negative splits are better for runners chasing a PR.

The treadmill is boring

For the majority of runners, running on the treadmill is boring.

Without scenery passing you by and something to take your mind off the blinking lights in front of you, it’s too easy to look at the clock every 30 seconds and get discouraged that more time hasn’t passed since your last glance.

Likewise, when you’re running a tough workout outside, you can “feel” the finish line getting closer and you have a more natural sense of the distance remaining.

On a treadmill, your mind can’t visualize the finish line, so it becomes harder to concentrate when the pace gets hard and you need to push yourself.

In my opinion, you should approach running on a treadmill like you should with everything in life – in moderation.

What’s the bottom line?

The treadmill can be a great training tool and essential for those of us who live in harsh weather environments (both hot and cold).

However, don’t neglect the specific skills you need to develop by running outside on occasion.

Do you have any good tips for killing the boredom on a treadmill or unique ways you’ve implemented treadmill training? Let us know in the comments section, we would love to hear your story.

Source: runnersconnect.net

Is Running While Pregnant?

What are the benefits of running during pregnancy?

Going for a run is a quick and effective way to work your heart and body, giving you a mental and physical boost when you feel tired. Plus, like walking, you can do it almost anywhere, so it’s easier to fit into your schedule.

Is Running While Pregnant

Is it safe for me to run during pregnancy?

If you’re in good health and your pregnancy is uncomplicated, the answer is usually yes. Some women, however, have medical conditions or pregnancy complications that mean they should not exercise at all. Check with your healthcare provider before starting to run – or do any kind of exercise – during pregnancy.

If your provider gives you the green light, the key is to listen to your body – don’t push yourself beyond your limits. Women who ran regularly before getting pregnant can usually continue running at their normal pace for as long as it feels comfortable.

If you’re new to running, however, start slowly: Warm up for five to 10 minutes by stretching and walking, then jog at a slow and easy pace for about five minutes, and cool down by walking for another five to 10 minutes.

If your joints don’t hurt and if you feel ready for more, you can gradually pick up the pace or increase your distance by a small amount each week. The recommended goal for pregnant women is at least 20 to 30 minutes of exercise at moderate intensity on all or most days of the week. (Learn about other great ways to exercise during pregnancy.)

Keep in mind that it’s important to stay cool while exercising. Avoid jogging in hot or humid weather because pregnant women tend to overheat more easily. Also, whether you’re a new runner or a veteran, you’ll probably need to modify your running routine later in pregnancy to accommodate your growing belly.

Read on for tips to help you safely incorporate jogging into your pregnancy exercise routine.

Running tips for the first trimester

  • Stay hydrated. Drink lots of water before, during, and after your run. One way to monitor your hydration is to weigh yourself before and after a run. Any weight loss is fluid and should be replaced by drinking enough water afterward to bring your weight back up to the original number by your next workout.
    Another way to monitor your hydration is to check the color of your urine – if it’s dark yellow, you need to drink more. Urine should be pale yellow to nearly clear.
    Tip: Plain water is best, but if you use an electrolyte replacement sports drink, dilute it to cut the sugar content – two parts water to one part sports drink.
  • Stay cool. Wear loose-fitting clothing made of light, breathable material to help you stay cool.
  • Protect your skin. Wear a hat with a brim to prevent or minimize melasma (pregnancy-related skin darkening). Always use a broad spectrum sunblock with SPF 30 or higher on all exposed skin.
  • Wear proper shoes. Your shoes should give your feet plenty of support, especially around the ankles and arches. Look for running shoes that are cushioned for shock absorption and are flexible at the ball of the foot. Make sure you get shoes that fit well – pregnancy can increase your shoe size. You may also want to swap out the liner with a gel liner for better shock absorption.
  • Wear a supportive bra. Invest in an adjustable, supportive sports bra that can expand with your growing breasts.

 

Running tips for the second trimester

  • Be careful about changes in balance. Your center of gravity is shifting as your belly grows, leaving you more vulnerable to slips and falls. Avoid running on trails with debris, rocks, tree roots, and other natural obstacles that could cause a fall. Run on pavement to play it safe.
  • Consider your running path. Some pregnant women prefer the straight lines of a long running path because running straight without having to make any turns feels more comfortable on the joints. Other women don’t mind turns and prefer to run on a track because the surface can be easier on the knees. Regardless of the type of trail you choose, make sure you’re in a safe area, not a remote spot where you could become stranded in an emergency. Always carry your phone.
  • Support your growing belly. If the bouncing motion of running is becoming uncomfortable, try wearing a belly support band.

 

Running tips for the third trimester

Continue to be as careful as you were during the first two trimesters. And remember: If you feel too tired to go for a run, listen to your body and take a break. Pushing yourself too hard can be harmful.

Most runners find that their pace slows down considerably during the third trimester – a fast walk may be a better choice as your due date approaches.

Signs that you’re pushing too hard

Never run to the point of exhaustion or breathlessness. Pushing yourself to the limit forces your body to divert oxygen that should be going to your baby. Ease up if you notice any of the following signs:

  • You feel pain in your joints and ligaments during or after a workout.
  • You feel exhausted instead of energized after a workout.
  • Your muscles feel extremely sore, weak, or shaky for a long period after exercising.
  • Your resting heart rate in the morning is more than 10 beats higher than normal – a sign that your body is overworked and needs more rest.

Warning signs when exercising

It’s important to remain aware of any signs of trouble with your health or pregnancy. Stop running immediately and call your provider if:

  • You feel dizzy or faint.
  • You have chest pain, contractions, or vaginal bleeding.
  • You develop any of the symptoms described in our article on warning signs to slow down or stop.

Source: babycenter.com

The Benefits of Squats for Runners

If you’re racking up miles every week, you better be squatting as part of your training routine.

As a runner, you need to have strong, healthy legs in order to log miles on the regular. One of the best ways to ensure your legs stay healthy: squatting. And while it can sometimes be hard to give up a day of running for a day of strength training, the benefits of squatting for runners outweighs the pain of skipping a run day.Squat for runner

The Benefits of Squats

The squat is a multi-joint exercise that primarily strengthens the hamstrings, hips, quadriceps, and glutes. “These are the biggest and most important muscles for runners because they power your stride,” explains Jason Fitzgerald, USATF certified coach and creator of Strength Running. “When these muscles are strong and functional, you’re far less likely to get injured,” he says. Healthy, strong legs often equal faster legs, too.

Besides just strengthening the major muscle groups used during running and giving you more resilient joints, squatting boasts a bunch of other benefits as well. A proper squat with correct form requires a certain amount of flexibility. “That flexibility will provide a more efficient and economical stride,” Fitzgerald explains.

And while squats appear to work the major glute and leg muscles, they are also an incredible core exercise. “A weighted, heavy squat requires more abdominal bracing than a plank,” Fitzgerald says. “That trunk stability is vital to performance, injury prevention, and improving a runner’s economy.”

Speaking of injury prevention, because squats are a compound, full-body exercise, they prompt a big release of beneficial hormones such as testosterone and human growth hormone, Fitzgerald adds. “These are critical for the recovery process.”

How to Squat Like a Pro

Ready to give squats a shot? Start standing with feet just wider than hip-width apart, toes pointed slightly out, and hands clasped at chest for balance. Initiate the movement by sending your hips back, then bend knees to lower down as far as possible while keeping your chest lifted. Press through heels and engage glutes to return back to the starting position.

The Downside to Skipping Squats

If you have an injury or issue that prevents you from squatting, don’t stress—it won’t be detrimental to your running career. Instead, Fitzgerald recommends substituting squats with lunges, deadlifts, or similar exercises. Why? There are other ways to strengthen the glutes, hamstrings, hips, and quads, but being weak in those areas can actually hurt you as a runner.

“Injuries afflict up to 70 percent of runners every year, and strength training is one of the most valuable injury-prevention strategies that you have available,” Fitzgerald says. “It’s a no-brainer to include strength training, namely squatting, in your running program.”

The Best Types of Squats for Runners

If you’re new to strength training, it’s best to start with bodyweight squats to perfect the movement before adding on weight. See above for proper form. Once you’ve perfected a bodyweight squat, the next step is adding weight to the squat. And once you have that form down, you can also move on to more complex squat variations such as an overhead squat or front squat.

As runners, you shouldn’t ever lift for endurance. Fitzgerald says you already get enough of that from running. But the goal isn’t to lift for hypertrophy (or increased muscle size) either, because you’re not looking to become a body builder and have to carry along big muscles on your run. Runners want to lift for strength and power.

“This is done by lifting moderate to heavy weights for a moderate or short number of reps,” says Fitzgerald. An example might be three sets of 10 reps of a bodyweight squat (strength for a beginner) or four sets of three reps of a heavy, weighted squat (power for a more advanced runner).

How Often Runners Should Squat

Because the squat is a complex and demanding movement, it’s an exercise that should always be done after a run–not before—or on a non-running day.

Weighted squats will generally be part of a longer more challenging weightlifting routine done in the gym. “These types of sessions are best done on your hard running days, like after a fast workout or a long run, to ensure that hard days are kept hard, and easy days remain easy,” says Fitzgerald. “Runners only need two formal weightlifting days per week at the maximum.”If you’re a beginner or just learning to perfect a squat, because you’re only using bodyweight, these can be added after almost any run. They can be included with other bodyweight exercises, which can also be done after every run. “The easier the squat, the less important the scheduling,” says Fitzgerald.

Source: runnersworld.com

5 Golden Rules of Marathon Recovery

Recovery after a marathon is not only one of the most important aspects of running a marathon, but it’s also unfortunately one of the most undervalued. Let’s be honest—once you’ve finished the marathon, you just want to be done. You don’t want to think about what you need to do to reset your body so that you can resume training.

Yet that’s the problem: If you resume your training post-marathon with structural, fascial and metabolic issues, you’re setting yourself up for problems in the coming months. So let’s take the question, “What does marathon recovery look like?” one item at a time.

Rules of Marathon Recovery

Marathon Recovery Rule 1: Take a Shower

Immediately after the race you should forget the fact that you’re an environmentalist and use some extra tap water for a contrast shower. What is a contrast shower? Alternate between cold water and hot water on your legs—one minute hot, then one minute cold. The cold water causes vasoconstriction (i.e. blood vessels close and get smaller) of the blood vessels in your legs, while the hot water causes vasodilation (i.e. blood vessels open and get bigger). This oscillation between the vessels closing and opening helps rush oxygen-rich blood to your legs.

After the marathon, your legs are full of muscles which, on the cellar level, are damaged and have millions of micro-tears. Should you feel guilty about wasting this water? Probably. But it works. As the G.I. Joe cartoons said in the 1980s, “Knowing is half the battle.” It’s up to you to decide if you want to do this. It’s worth noting that there is some fabulous information on the Web from Steve Magness, one of the brightest running coaches in America, that discourages icing after hard workouts. He argues it may inhibit the body’s signals for greater adaptation. But, when you’ve just run a marathon, you need to do all you can to help aid the repair of damaged muscle tissue.

 

Marathon Recovery Rule 2: Eat Protein, Sleep, Then Get Moving

After your contrast shower, have a nice protein-rich meal. Then, get a good night’s sleep. The next day, you take the day off from running, right? Wrong. You’ve got to get moving the day after the marathon. I know it’s hard, but you need to go for at least a brisk walk, and possibly a light jog. Do something to get blood moving in your legs to help facilitate the healing process.

 

This run or walk is your check-in with your body post-race. Is your left knee sore and your right gluteal muscles tight? Or maybe you have horrible blisters on one foot but not the others. You need to gather this information so that you can take it to your therapist or coach to figure out what you can do in the future to minimize these issues that may have held you back some during the race.

Marathon Recovery Rule 3: Invest in Your Recovery

The next step you should consider following the marathon is to invest a little money in yourself. Visit an Active Release Technique (ART) therapist. Why? Because in the final miles of a well-run marathon, there is undoubtedly a breakdown in your biomechanics, and that breakdown means that you’re asking more of one muscle group or more of one side of your body than the other. Simply put, you’re likely asymmetric when you finish the marathon, and you need someone who can help you gain back that symmetry and take care of any little injuries you may have incurred during the race.

How do you find an ART therapist? Search for a physical therapist, chiropractor or even a highly trained massage therapist in your area; the key is that they’ve taken the time to broaden their knowledge base and get an ART certification.

When athletes are worked on by an ART therapist, their minor injuries or “niggles” tend to go away after one or two sessions. Now, I know what you’re thinking. This will cost money and that money could be spent on a new pair of shoes. But, when you consider the money and time spent seeing an ART therapist, it’s a small fraction of what you spent on your marathon registration, traveling to the marathon, lodging and meals. Plus, most good ART therapists will give you a small list of strengthening exercises you can do to strengthen your minor muscles, or improve symmetry. So find a good therapist and invest some money in yourself so that when you resume training you’re 100 percent healthy, and ready to train at a new level.

Marathon Recovery Rule 4: Cross-Train Before You Resume Running

Recovery from a marathon has long been thought of as: Take X number of days off, then start running again. But, a new model for marathon recovery values the healing power of getting oxygen-rich blood to damaged muscle tissue. One way to do this is to swim or aqua jog. Both are good because you simply move some blood around the body, and speed up the healing time of the cellular damage that occurred in your leg muscles during the race.

Also, there is some benefit to being in water for the lymph system, as the hydrostatic pressure of the water gives your lymph system a gentle massage that helps flush out the toxins and waste products you might be holding onto post-marathon. Biking, cross-training on the elliptical and hiking are good choices, too—all three of these activities meet the criteria of getting blood to your damaged muscles.

So when do you start running? That’s very much up to you. For many of you, the thought of going two or three weeks without running is hard to imagine, yet many elite distance runners take a long break after a marathon. This is a great time to cross-train, which could include activities as gentle as a brisk walk or a hike. The key here is that you should give your body some time to realign and heal from the stress of a marathon.

Marathon Recovery Rule 5: Get Stronger Before You Start Training Again

The good news: You have time to do some serious, focused non-running ancillary work at this time. I refer to this as General Strength and Mobility (GSM) and, in the days following the marathon, it’s a great time to complete this type of work.

Post-marathon GSM practice proves beneficial because every runner has weaknesses, often with their minor muscle groups, and this work helps strengthen those areas. Use the lunge matrix warm-up and the myrtl routine before and after cross-training. When you return to running, keep these elements as part of your training, and you’ll be that much closer to running injury-free.

Remember, the reason to do GSM work is to stay injury-free, which will allow you to run more miles and more intense workouts. This work can be a bit boring and definitely is not as enjoyable as a nice run with friends. But if you want to improve as a runner, then you need to improve your basal level of general strength, and you need to improve your hip and ankle mobility. Think of this work as an insurance policy again injury for your next block of serious run training.

Racing a marathon is a huge accomplishment, and you should be proud to finish. But you should also take the steps following the marathon to ensure that your next phase of serious run training goes well. Invest in yourself with everything from a contrast bath to a couple of ART sessions to daily GSM work. If you do these things, you’ll be ready to run even faster the next time you toe the line.

Source: active.com

Running Motivation: Tips for Runners at Every Level

You can’t buy motivation. Most runners probably wish they could.

We hit walls. Life can seem to get in the way of running–so having a playbook of motivational techniques is important for runners at every level who are fighting the same battle to log miles.

Running motivation can come in different forms when the finish line isn’t in sight–new running shoes, a new training plan, or even joining a running club. But at its purest, motivation is the human desire to do something; unlocking that desire may be even more difficult than the task itself.

Joshua Sommers finds it within himself–the hedge fund VP is also a triathlete who has competed in over 100 races. When asked what motivates him, he keeps it simple.

“The pursuit of excellence and self-improvement.”Joshua Sommers

We aren’t all like Joshua, but we can learn from him. In this piece, we’ll explore what types of motivational tools different runners can use, and how they can impact your training–and your life outside of running.

Motivation for Beginner Runners

As a new runner, it can be daunting to look at the miles ahead and know the only way to get there is with your own two feet. 

A runner looking over the edge of a cliff

Set a Goal

Begin at the end. Setting a goal provides something a runner can work toward. It can be a number of different things: maybe it’s weight loss, or picking a 5k race, or a certain number of miles a week, or even a half marathon. Whatever that goal is, keep it in mind each time you lace up those sneakers for a jog.

This will also help track progress. Write the goal down and place it somewhere you’ll see it every day, keeping markers of the steps taken to achieve it. After a few weeks, look back at the work accomplished and you’ll be able to see it actualized. See yourself achieving those goals and surpassing them.

Get Social While Holding Yourself Accountable

Incorporating a training partner into your new life as a runner has layered benefits. Finding a running partner will provide an immediate desire to run, even if simply knowing that person is counting on you.

Executing on a training program together, with a shared goal, can increase the level of accountability. Joining a running club or finding a running partner removes the element of choice, the ability to reason with yourself and find ways not to run. Excuses are ever-present, and a good running partner won’t take “no” for an answer.

Even though running is an individual pursuit, clubs and teams are everywhere. Besides the motivational aspect, things like networking and safety and developing a sense of community are all extended benefits of making running social.

A female runner jugging up colorful stairs

Make it Routine

A morning run can ripple positively into the rest of your day. Acute aerobic exercise activates the prefrontal and occipital cortices in the brain, increasing “executive control.” This can help improve cognitive ability and can help control emotion. Morning runs can have effects that last into the night, like improving sleep quality.  And it doesn’t stop there; studies suggest running can have overall health and cognitive benefits, especially later in life.

Besides the mental and physical benefits, there are less social obligations in the morning. You won’t get stuck at work or be tempted by a happy hour at 6am. Even if you’re not a morning person, you can likely train to become one. Pack all your running gear the night before. Set an alarm and place it across the room, forcing you to skip the snooze button.

Developing a morning running routine provides a nice reset of the body’s clock; it can feel like adding hours to the day. Another benefit? A solid training schedule can positively impact your regular schedule.

Ted Bross is a newly-graduated medical student starting his residency. He has participated in almost 30 ultra marathons, and developing a running habit helped him with medical school.

“Part of what helps me get through several of the mental stressors of medical school is pushing my body physically and relieving that stress. It makes me more of a disciplined athlete and is something that has given me a lot in my life.”Ted Bross

Develop a Training Plan

Checking boxes on a training plan can feel really good. It also answers some of the mental questions runners ask themselves before setting out: Where should I go? How long should I run? What pace am I aiming for? Just look at the running program, where it’s all outlined. Remember to develop your training plan in alignment with those goals you’ve set. And try to incorporate one long run per week.

A comprehensive training plan should incorporate all aspects of your routine. Account for extra pre-run warm-ups and post-run stretches. Add in weekly or monthly goals. Budget some days off. Your training plan doesn’t have to be a bible, but should be a document frequently returned to, and one around which other aspects of life can be considered.

“I train on average for about ten sessions a week, for a total of ten hours a week,” Sommers said. “I’m spending all this time on it, so I want to get the most out of my workouts.”

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Motivation for Experienced Runners

There’s a fine line between getting into a groove and finding yourself in a rut.

Buy Some New Gear

Sometimes you need to pick low-hanging fruit. Purchasing some new running clothes, like a new pair of running shoes or running shorts, can provide motivation to run and test all that new gear. Depending on what you buy, it may also improve your training (like a fitness tracker).

New gear can also serve as a reward; small goals can be treated as important steps to accomplishing larger goals.

There’s also the “gear guilt.” Shiny new toys should be used instead of sitting in the back of a closet. Some may think using money as a type of running motivation is shallow, but there are few drivers in life like cold hard cash.

Introduce Supplements

So much of success when running comes before (and after) feet hit the pavement. Nutrition should be looked at holistically, because supplements can provide a boost during the run and also help with recovery.

“Especially in the longer races, figuring out nutrition is something most people don’t spend enough time on.”Ted Bross

Pre-run supplements include caffeine for energy, calcium for bone health and even creatine to reduce muscle inflammation. Post-run, focus on protein for muscle recovery and fish oil to reduce muscle soreness.

HVMN Ketone, a ketone ester drink, can be used both as a pre-run supplement and a recovery mechanism. By elevating ketone levels in the blood, HVMN Ketone unlocks a fuel source the body produces naturally, one fundamentally different from carbohydrates or fats. Post-workout, taking HVMN Ketone can expedite the resynthesis of glycogen (by 60%) and protein (by 2x), which enable faster recovery.

Cross Train

Varying training can provide easy motivation to try a new sport–one you know can improve your running–and it’ll also keep you active on days you’re not running. It can also supplement during rehabilitation periods from physical injury, and improve overall physical performance.

Specifically, cross training can improve VO2 Max capacity (the measurement of the maximum amount of oxygen utilized during intense exercise). Swimming and cycling are great choices, but things like yoga can also increase flexibility and balance.

By introducing strength workouts or cross training into your regimen, motivation can be found in presenting new challenges and accomplishing new goals.

A woman jogging on the beach

Switch Up Locations

Don’t become a running rodent. Running on a treadmill can feel like a hamster on a wheel, just like running the same path multiple times a week can feel Groundhog Day-esque. The essence of running harkens back to being outside, and in a more spiritual sense, connecting with the space in which you’re traversing.

It’s easy to feel invigorated by discovering a new place or hitting a new distance, so trail running or cross country running are always good motivators for the simple fact that they place you out of your element. The simple feeling of dirt under the feet and soaking up the essence of the trail provides an immediate lift and motivation.

We’ve also heard from runners that there’s something special about running in the rain (even if it’s the last thing you want to do). It presents a new challenge, and almost a primal sense of motivation; you’re miles away from home, and the only way to return is to run back. Your heart is pounding, you smell the rain, each wet step is experienced in a totally new way–it’s an hour that can feel different than all the other hours in the day.

Motivation for Advanced Runners

Advanced runners can have the most difficult time finding motivation because running is such a part of their life that it becomes an unquestioned obligation. 

Remember (and Embrace) the Pain and Vulnerability 

Stop and ask yourself: Why do I run? If running has become numbly intrinsic, this question can serve as a reinvigorating reminder to look within and remember why you fell in love with running in the first place.

Because running is hard; it hurts; it requires time; it takes mental fortitude. Some might think this is admitting defeat–but reminding yourself that you’re accomplishing something difficult can inspire you to keep going.

In a physical sense, powerful running comes from your core. So, in essence, you’re running from the gut. There’s something vulnerable about exposing yourself in that way, and showcasing the ability to be broken down (and thus built back up).

It can all come to a head at the end of a race. Ted Bross has been there.

“You share some really special moments. You’re pretty raw emotionally, when you get broken down physically there’s less barrier to connect with people.”Ted Bross

Ditch the Tech (This Includes Music)

Technological tools have forever changed running, giving anyone the opportunity to track pace and miles and calories burned. These also changed training by providing actionable targets to hit and measure performance.

Select one day to run untethered by technology. It can serve as a great way to reconnect with the simple joy of running, ditching the gadgets to escape the metrics. Sometimes you have to operate on feel, and it can be motivating to find that energy within yourself instead of hitting a number on your wrist. Some of your best runs aren’t necessarily your fastest.

Many of us train with music, but that can act as a barrier between you and the world in which you’re running. If you’re participating in a race that doesn’t allow music, it’s especially beneficial to train without tunes and run to the beat of your own pace.

Improve Your Diet

Seeing results provides motivation to continue working. The results garnered from eating healthy show themselves in training. While carb-loading has been a staple of many runners’ race day routines, growing evidence suggests that a periodized approach to nutrition is optimal, especially for long distance races. For example, a marathon runner might undertake periods of training with a low-carb, high-fat diet, to boost fat burning followed by maximizing carb fueling for a race.

Exercise after an overnight fast can also increase fat oxidation, which can help with weight loss and, when the body gets better at burning fat, it can also help increase endurance.

Taking HVMN Ketone can provide some of the benefits of ketosis without the necessary dieting or extreme fasting.

“My diet isn’t as good as I would like it to be,” admitted Sommers. “But that’s more a function of time and other stress factors, like if I’m traveling or if I don’t have time to cook what I want.”

Even the most elite triathletes struggle to incorporate diet into life.

Trying a new diet can have results both in training and recovery, and noticing the difference provides a motivation to continue pushing your personal best with newfound fuel. But that happens on an even smaller level. Incorporate a new fruit or vegetable into your diet.

Haven’t had Brussel sprouts since your grandma served them boiled? Give them another try (and maybe try roasting them) and fold in more vegetables over the course of your training.

Even for those unwilling to make extreme dietary changes, there are incremental benefits to be had by cutting back on refined sugars, avoiding seed oils and getting plenty of omega 3s.

Enjoy the Small Wins

Advanced runners arrive at a point where they can only improve so much. It’s a point of fear for many–that they’ll plateau, and eventually decline.

So the small wins are important to celebrate. Seconds off your mile pace, or increased weight while strength training or even a feeling of energy after a run–individually these are small, but together they can make a big impact. The world’s elite athletes understand the power in recognizing small successes.

Testing of HVMN Ketone illustrated that athletes go ~2% further in a 30 minute time trial.9That can mean the difference between placing on race day and looking up at the podium, a desire shared by the crop of marathoners and cyclists and NFL teams and world champions in boxing and MMA who are all using HVMN Ketone.

Accomplishing small wins while training provides a motivation to keep achieving them, and the confidence they’ll translate to race day.

Motivation is an Endless Cycle

Remember: motivation comes and goes. But recognizing when you’ve lost motivation is almost as important as getting it back.

The struggle challenges all different levels–from beginner to expert runners. On the running journey, goals will be accomplished, routines will become stale, good habits will wane. This is all part of the process.

Finding the ability to motivate yourself won’t just improve your running. It’ll improve your life overall, and some of these strategies should translate to life off the running road.

Go forth. Run. And maybe find a bit of yourself in the process. \

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This article was originally published at HVMN

Source: hvmn.com

The 7 Best Running Books for Beginner Runners to Buy in 2018

If you’re new to running and looking for a book geared toward beginner runners, you may be overwhelmed by all the choices. Here are some great options for running books for beginners:

The Beginning Runner's Handbook

This guide details a 13-week walk/run plan designed to get people off the couch and on the roads and treadmills. Originally developed by sports medicine physicians and refined through three years of clinics and feedback from runners, the book explains how beginners should train every day for 13 weeks and how to stay injury-free. Every part of the process is covered, from gear to staying motivated. Other topics include training to run faster and farther; maintaining fitness on vacation; training for a half or full marathon; running during and after pregnancy; nutrition and running, and much more.

Run Your Butt Off!

If you want to start running in order to lose weight, this is the book for you.

program is based on the simple concept that in order to lose weight, calories burned must exceed calories consumed. With this program, you’ll learn to how to lose weight by changing your calories in and out, and establishing sustainable, healthy exercise and eating habits. The program will make you fitter, stronger and leaner — and, hopefully, you’ll learn to love running in the process.

Running for Mortals

John Bingham and Jenny Hadfield, authors of the popular

Marathoning for Mortals

and other running books, explain how beginning-level runners can make running a part of their lives. This book covers topics such as how to start running, proper nutrition and hydration, and improving your speed and endurance.

Galloway's 5K And 10K Running,

Many people say they’d love to run a 5K or a 10K but aren’t sure where to start. This practical guide offers an easy and time-efficient system to train for and complete a 5K or 10K race, using former Olympian Galloway’s well-known run/walk strategy, which has kept him injury-free for more than 25 years. Whether you’re looking to complete your first race or run a specific time, this book has a section for you. Galloway also includes advice on sports nutrition, weight loss, injury prevention and treatment, getting the right running gear, staying motivated and much more.

The Runner's Handbook

If you’re new to distance running, this is one of the most comprehensive guides out there. From training programs and injury prevention to running gear and sports nutrition, the Glovers answer beginner runner’s questions in an easy-to-understand manner, without getting overly scientific.

Runner's World Complete Book of Women's Running
Obviously this book wouldn’t appeal to at least half the running population, but for female runners, it offers a great, comprehensive wealth of running information. It’s written specifically for women runners who are looking for advice about the special challenges and issues faced by women, from running clothes and gear, injuries, safety and nutrition, to running during pregnancy, menopause and post-menopause. It also includes expert advice on sports nutrition, weight loss, body image issues and lots more for women of all fitness levels.
The Accidental Athlete

In this humorous memoir, running writer John Bingham, explores his unlikely transformation from an unhealthy, sedentary middle-aged non-runner into a beloved hero and running evangelist for back-of-the-packers. Whether they’re new to running or have been at it for years, recreational runners everywhere are sure to recognize themselves somewhere in the book and be inspired to stick with running.

Source: verywellfit.com

7 WAYS RUNNING HELPS REDUCE ANXIETY, STRESS AND PANIC ATTACKS

You may be surprised how much running helps reduce anxiety and stress. Moreover, running enhances your immune system and even slows down the aging process. Is it all about endorphins, the happiness hormones of the body? Why running is so good not only for physical but also for mental health? Learn the 7 ways running helps you relieve anxiety, stress and panic attacks.

How Running Helps Reduce Anxiety and Stress

Running is one of the easiest methods used to clear one’s thoughts and feel relaxed and stress free. Instead of locking yourself in your bathroom and screaming to release the stress, why don’t you try running? Believe me, running will not only help you to achieve fitness goals but it will also give you positive energy to keep you going. What are the advantages of running for mental health?

The feeling of stress is typically caused by an imbalance in the person’s emotions. Fear leads to traumatic and disheartening situations. Stress management is an important skill you should learn and practice. While many people think it is about doing the things you like to do  (like meditation and sports, for example), it is a matter of recognizing the reasons you are getting stressed and finding a method to alleviate your stress.

Responding better from the inside out can improve your entire life. Sometimes a stressful circumstance just needs a fresh attitude. Running has an upside that is beneficial in helping you manage the stress in your life. Running can change your mood and aid you to manage stress, panic attacks, and depression.

Whereas most of the stress management procedures can be time-consuming and expensive, adding a running program to your routine often works great in counteracting the stress in everyday life.  Your exercise routine can be customized to your busy schedule. Learn the top 7 reasons why running helps relieve stress.

#1 RUNNING HELPS ELEVATE YOUR MOOD

Regular running helps to lower feelings of fear, anger, as well as worry, while endorphins contribute to the elevated overall mood. In times of threat, stress triggered the heart along with the nervous system to race so as to prime them for either the fight or the quick escape. The rush of energy that came helps them to stay alive and the safety valve, which, when the emergency ends, brings on the relaxation response.

Aerobic training enables you to release energy followed by relaxation. Prolonged involvement in moderate running leads to a feeling of contentment and hence it elevates the mood. Regular running helps you reduce the stress and relax.

# 2 RUNNING RELEASES ENDORPHINS

After a running exercise, endorphins are produced by your body. When the hormones are released in the body, one may experience a feeling of happiness. Endorphins are natural painkillers that give your body an overall sense of delight and a good feeling. Such mood enhancers improve the sleep quality, which often becomes disrupted by depression, anxiety and, of course, stress. Stress will certainly be with us forever, but it can be  controlled through a regular running routine.

#3 RUNNING HELPS TO LOWER CORTISOL

Cortisol is a form of a steroid hormone that is generated in your adrenal cortex of the adrenal. This hormone is heightened during stress. If the body fails to use hormones like cortisol appropriately, the body starts producing feelings of anger and eventually put one in jeopardy for stress related illnesses. Although individual running sessions cause a temporary increase in cortisol production, regular running helps lower your cortisol levels. However, too much of any good thing is poisonous.

Cortisol changes from good to bad when chronically generated in excess, persistence training shifts from healthful to unhealthful when an athlete overstrains. In the overtrained athlete, high cortisol levels may have adverse health effects, although high cortisol levels are one of many imbalances observed in persistence athletes who work too hard and do not rest enough. Regular running helps your body in the absorption of cortisol, which in turn lowers cortisol levels, leading to a decrease in stress signs. The benefits of running surpass the high cortisol level.

#4 RUNNING ENHANCES SLEEP

Various research studies show that doing regular exercises such as running help in improving your sleeping habits. If you are suffering from lack of sleep during the night or have an erratic sleep pattern, this may be because of the heightened sense of anxiety. Even if you are exhausted, heightened levels of anxiety lead to a lack of sleep. This cases an interruption of your internal clock, leading to erratic sleep patterns. This will cause an increase of stress, as you do not have enough time to let your body relax. Running helps in changing your body’s response to sleeping pattern, allowing your body to have enough time to sleep, which will make feel more relaxed, more in control of your life and less stressed.

#5 RUNNING HELPS REDUCE ANXIETY

Individuals who are regularly stressed can often undergo heightened feelings of phobias, anger, or fear. This happens as a result of an increase in hormones such as norepinephrine and cortisol. When you are stressed, these hormones are discharged into the body and start circulating in your blood. If you do not burn them up through running, these hormones tend to have an adverse impact on your mood by producing anxiety and ill feelings. When you participate in high-intensity exercises such as running, your body burns these chemicals and releases endorphins. These hormones elevate your mood and reduce anxiety.

#6 RUNNING REDUCES DEPRESSION

Can you treat depression with exercise? The study shows that people who engage in a regular running have lower rates of depression. Decreased rates of depression are due to high levels of endorphins. These hormones help you feel happy. Additionally, running can contribute to high self-esteem and self-perception by improving your appearance, which may then lead to lower levels of depression.

#7 RUNNING CALMS THE MIND

Running is an effective method to clear the mind. Running across a field or taking a quick walk, you enjoy positive energy that helps you deal with your daily challenges efficiently.  Exercising on your treadmill can also help you calm down your mind.

 

Before we conclude, did you know that running makes you taller? Yes, it can. The medical experts say that your body produces a growth hormone while running, increasing the chances of becoming a little taller.

All in all, if you have a stressful and hectic life, go running. Running regularly does not only help you to achieve fitness goals but is also a great way to manage your daily stress. So, take a step towards managing your stress today. Whenever you feel stressed, try and run a few laps around your neighborhood and let me know how you feel. I bet you will feel relieved and relaxed, right? Post your comment, please!

Source: actabit.com

How to Prepare for Running Long Distance

Long distance running, also called marathon running, involves running distances of 1.86 miles (3 km) or more, often in a competitive setting. 3K, 5K, 10K, half marathon, cross-country and marathon races are all examples of long distance running. It takes strength, speed, endurance and aerobic health to run such distances and, therefore, anyone who is interested in distance running must train appropriately and adequately in order to avoid injuries. Follow these guidelines to prepare for running long distance.

Steps

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1. Start training well in advance of a running event, and start slowly.

  • Begin with a 15 minute jog and work your way up from there, gauging your comfort level as you go.
  • Increase your time as much as you can without overexerting yourself. You should be able to hold a simple conversation while running without losing your breath.
  • Give yourself 3 to 6 months to build to marathon running capabilities.
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2. Add incline running to your training regime.

This will help to improve your cardiovascular health and muscle strength. Increase your speed, called “checking out,” for the entirety of the uphill run, and then for 10 seconds after the downhill turn.
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3. Stretch your muscles before and after long distance running training.

Developing flexibility will help with injury prevention. Be sure to hold each stretch for at least 30 seconds to fully stretch and relax the muscles

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4. Eat properly.

There are certain foods that work toward promoting strong muscles and lasting energy, and other foods that will zap your energy when you are running long distance. Long distance runners should adhere to the following guidelines:
  • Maintain a nutrient ratio of 20 percent proteins, 30 percent fats and 50 percent carbohydrates.
  • Avoid simple sugars and instead focus on complex carbohydrates such as those found in fruits, pastas, legumes, breads and vegetables.
  • Make sure you are taking in plenty of calories. An average runner who runs between 20 miles (32 km) and 25 miles (40 km) per week should take in around 2,500 calories a day. The more you run, the more you need to eat in order to maintain your body’s muscle glycogen stores.
  • Load up on carbohydrates the night before a marathon running race to ensure optimal energy stores during the race itself.
  • Supplementing your diet with a good multivitamin and even an energy supplement like ginseng is a good way to gain an edge.
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5. Practice drinking.

As a long distance runner, it is imperative that you drink enough fluids, and you must learn how to appropriately stay hydrated during a race. Drinking too much, too little, too often or not often enough while running long distance can result in choking, nausea, dehydration and/or wasting precious time during the race. Be sure to carry plenty of water with you at all times during practice so that you can get the feel for when to drink, how much to drink and how often. Here are some general rules of thumb for training to drink appropriately:

  • Start loading your system with fluids up to 2 hours before marathon running, but stop at the 2 hour mark so as to avoid having to visit the restroom.
  • Drink throughout the run, from the beginning to the end. You will sweat off your liquids before they reach your bladder, so remember to rehydrate often.
  • Walk while you are drinking. Do not attempt to gulp while running. This could result in choking and coughing, and could end up slowing you down more.
  • Continue to drink well after your run.
  • Check your urine for ample hydration. It should be clear.

Source: wikihow.fitness