If you want to learn running, you should start slowly. Start by running half a mile everyday for 2-3 weeks. This will be enough to prep your body for longer jogging routines. Once your body has adjusted to this, you can now move on to running a mile then progressing after 2 weeks until you can run your usual routine twice or thrice daily. This is how you should run, you need to slowly increase the rate in which you are running.

Running to lose weight also involves this same principle. What you need to add to this is a diet that will help you in losing weight. You need still eat right, but increase the amount of greens that you are eating. Remember that you need fiber in your body so you need to increase your intake especially if you are aiming to lose weight.

Lastly, it is very important that you keep hydrated as you run. Never forget to bring water and drink in between jogs. Your body can lose a lot of water when you run so you need to replenish it with a supply of water. A bottle of two of water will be enough, but if you need more, be willing enough to bring extra.

To discover additional tips on running, check out http://www.therunningadvisor.com.

Author: Jeff M Ray
Article Source: EzineArticles.com
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On the race day stick to your normal routine. Trying something new in the race, such as a different stride or a different diet can cause problems that may affect your ability to run. If you want to experiment, do it a few weeks before the race so you have time to see if the new ideas suit you and if they do, have time to condition your body to them. The same applies to your running gear. You need to break in new shoes so don’t wear them in a race. New shorts or t-shirts could be too light or too loose, either way, the discomfort will affect you running.

Everyone will tell you to drink a lot of fluids before the race which is a good idea. But when running 5k, you need to keep hydrating yourself even during the race. People often avoid this thinking it will slow them down. Make picking up a paper cup and drinking while running a par of your training. Drinking while running means a lot of the liquid will spill but a good runner consume more than he wastes.

What you eat before a race is important. High carb, low fiber and low fat foods are the best. Among the things you could try are pastas, high carb and protein cereals mixed with bananas, oatmeal with raisins mixed in and bagels with jelly. There are a lot of books as well as internet sites devoted to food for runners. Many of these will be devoted to professional athletes but you will get some good ideas from them that you can adapt to your requirements and taste. Your last meal should be about 3 hours before the race begins. Try out various food options during your training, keeping this time gap and see what works best for you. Remember that you don’t have to stuff yourself with food to have energy for the race. More food on the day of the 5k does not mean more energy. On the contrary it will leave you feeling bloated and heavy and can slow you down. Stick to your normal intake amounts. It’s a good idea to start watching our diet a day before the race and cut out fats and diuretics like coffee and liquor that will reduce the water in your body.

Go to Jogging Tip to get your free ebook on Jogging at Jogging Tips. Jogging Tip also has 5K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

Author: Jenny Jenkins
Article Source: EzineArticles.com
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Stretching is a instinctive and natural activity – from humans to cats and everything in between, its done by most living things with muscles. Naturally it is normally done after being inactivity for long periods of time, like after sleeping. Athletes use stretching as a precaution against injury both before and after – it is also known to increase performance.

Benefits:

• Enhances flexibility – Flexible muscles help maintain good posture and balance. Making fluid strides is difficult when muscles are rigid and tight.
• Relieve muscle tensions that prevent muscle and joint injuries.
• Flushes lactic acid.
• Improves muscle repair rate.

To enhance your jogging, start stretching in the following areas:

• Back
• Hips
• Legs
• Ankles & Feet

You can find some various stretches doing a simple Google search. The type of stretches doesn’t really matter, what matter is that you stretch all the areas listed above and you’ll be well on your way to improved jogging.

Precautions to Stretching:

1. Never Stretch When Your Muscles Are Cold, As They Can Easily Tear. To prevent this you can simply warm up your muscles, to do so take a 5 minute walk to get the blood your flowings in the right areas. By doing this you minimise the risk of damaging or tearing any muscles while stretching.
2. Do Not Over Stretch. Overstretching will tend to create an automatic myotatic reflex that will cause the muscle to recoil as a form of protecting itself from tearing and injury. Observe moderation and caution while doing stretching exercises before jogging.

- Joey

Check out Joey’s site How to Run Properly for more info.

Author: Joey James Smith
Article Source: EzineArticles.com
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A top level high school athlete will run the 5K in about 15 minutes. The best of college runners and professional will run the distance in around 13 plus minutes. A fit 35 year old should be able to do the race in between 35 to 40 minutes. A 75 year old woman may take about a minute for every year of her age – 1 hour and 15 minutes plus. And all of them are doing times that they should be proud of. So you see, there is a huge variation in the times that can be achieved in a 5K race. It depends on your age, fitness level, how much you run on a regular basis and your motivation.

As an amateur runner you should look at your race results in the context of your personal performance, and not in relation to what others are achieving. What is important is how good you feel after running 5K. Tired but also exhilarated? Do you feel like have pushed yourself as hard as you should, with no energy reserves left at the end of the 5K, but at the same time with a high that makes you wish you could do more? If the answers are yes, then your have achieved a good 5K result.

Of course, a race is not like training. Here you are not running in isolation and there are other runners whose performance you can use to benchmark your own. But the problem is how to decide on the benchmarks based on the 5K results. For example if you area 35 year old female and the top amateur runner of your age group ran it in 28 minutes while you took 43, should you be dejected at your 5K result? Does it mean that your physical condition is below average and you need to do something about it? Should you up your training and practice to try and reach that level? Not necessarily. Age is not the only grounds for comparison. Perhaps the lady who ran the 28 minutes is not working and has more time to practice. Maybe she is able to spend money on getting professional training. Her motivation may be to do a sub 25 minute 5K race. You may have limited time for practice, may not feel that need to spend money on a trainer and have no such ambitions to go below 25 minutes. The comparison is unfair. When benchmarking your race results, find out more about the people whom you are comparing your performance against. If you find that your timings are comparable to people of your age group, who run under similar circumstances and have the same motivation as you – exercise and fun – then you are getting good 5K results.

Go to Jogging Tip to get your free ebook on Jogging at 5K Race. Jogging Tip also has 5K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

Author: Jenny Jenkins
Article Source: EzineArticles.com
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A 5k race is all about pacing yourself as a runner. You need to know when to conserve energy, when to use short bursts of it during the course of the races and when to make the final push. The better the runner you are, the more finely you will be able to judge when to do what. And if you are a good enough runner to be able to define your race strategy in meters, the extra hundred can make all the difference.

Measuring your race accurately down to a few meters is something all professional runners do. But, to almost the same degree, so to regular amateur runners. If you are an amateur runner who has been competing in 5k races regularly, you may not consciously know at what distance to hold back and when to push, but your experience will inform your subconscious mind when the time comes to change your pace. And if you are putting everything you have into the race, your last burst will be timed to use up all your reserves of energy as you cross the 5000 meter line. But what happens if you suddenly find you have another 101 meters to go? Sure your body can do it. Its not vary far. But how fast can you do it?

If you are planning on a final burst over the last few hundred meters, your body, both physically and psychologically, has been primed to use up every last bit of energy it has over that distance. That’s why you often final people who are running comfortably for most of the race suddenly are barely able to stand after crossing the finishing line. The extra 101 meters required for a 3 mile race could mean staggering through the extra distance for those not prepared for it.

The best way to be prepared for both the 5k and 3 mile races is to run 3 miles during your training. This will condition your body to the distance. When you have a race planned, spend a few days before the race running exactly the 5k distance. Mark off the last 500 meters of your practice run and start your closing burst from here, or where ever you normally do it from. When preparing for a 3 mile race, do exactly the same thing for the last 500 yards. This will allow you body to adjust to the small but important difference in the distance.

100 meters many not be much but have you seen how much a sprinter puts in over that distance and how drained he is by the end of it?

Go to Jogging Tip to get your free ebook on Jogging at 5K Race. Jogging Tip also has 5K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

Author: Jenny Jenkins
Article Source: EzineArticles.com
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Many people enjoy taking a leisurely 10K walk instead of training to run that distance. They enjoy the scenery as they walk by it and they like the excitement of the race. Some of these races will have a competitive walking division while others will just give space to the walkers.

As an example, sometimes the walkers will start before or after the runners so that they can be at their own pace. Some people are going to just walk casually for the 10K walk and if that is the case they won’t need a lot of training to do it. However if you want to be competitive with your walking you will need to train for the 10K walk.

If you just want to take this stroll make sure that your running shoes are comfortable and that you have been practicing walking 45 to 90 minutes steady. This should have been done in the last month or two of your interest in the 10K walk.

You will want to know that a 10K walk is actually 6.2 miles. You will want to make sure you practiced a bit before you try to do this in a race because you will want to finish this distance. In general people who do a 10K walk actually train for it over an 8 week period. This seems to be standard if you want to walk in competition.

One of the most important areas you will need to master is the art of race walking. This gets you moving at a very fast pace if competition is on your mind. There are also rules for race walking: You have to have one foot on the ground all the time and the leg that is moving forward has to be straight at your knee until it is under your body vertically. This will help you do a better 10K walk as well.

Some people who decide to do a 10K walk may be former runners who either decided to stop running or had to stop because of injuries or illness. The good thing about this type of race is the fact that people in wheelchairs can also be a part of it.

There are many senior citizens who enjoy a 10K walk because it is exhilarating and because they can do it over a long period of time. This is a sport that combines physical fitness with a competitive focus for some. However, you can race walk at a leisure pace if that is what you want to do.

If you are interested in a 10K walk it is a good idea to talk to others who have done it. You may just find a buddy or two to walk with you.

Go to Jogging Tip to get your free ebook on Jogging at 5K Race. Jogging Tip also has 5K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

Author: Jenny Jenkins
Article Source: EzineArticles.com
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Don’t bother about your timings for the first few races you take part in. Just focus on finish and refining your race technique – knowing when to conserve your strength, when to stay with a pack and when to break away etc. Once you are comfortable in a race environment you can look at improving your timings

A 5k race has its advantages as well as disadvantages. On the plus side is that the shorter the race, the less time other runners have to spring a surprise on you. And if you make a mistake and over pace yourself, the distance is not so great that you still can’t somehow finish the race and not be one of those who did not make it to the finish line. The disadvantage is that because the race is not too long, you have less time to recover from any mistake that you may have made.

Your 5k times can be affected by factors beyond your control – overcrowding at the start making it difficult to find your pace, hills on the race route, weather and road conditions are just a few of them. Things in your control are your preparation, pacing yourself properly and adequate nutrition and hydration before the start of the race. Look after the things you can control and don’t fret about those you can’t – worrying about them will affect your concentration and your times.

Using your last race time as a starting point, set yourself a target of a time you want to achieve in the next one. Don’t overdo it and be unrealistic – if you did a 45 minute 5k last time, you can’t bring it down to 30 minutes by the next race.

Beak up the race into per kilometer times. Not all of the 5k will be at the same speed but this information will help you know at which stage of the race you have to improve your time. Get yourself a sports watch or other such gadget that will measure distance and time and use it to monitor you last race performance.

Analyze the reason for each kilometer’s time. If your pace was 7 minutes for the first km, 8 for the second, 10 for the third, 14 for the fourth and 10 for the fifth, you can see that you performance sagged too much in the middle of the race. What was the reason for it? Was your strategy wrong – did you hold back for too long? Were you boxed in by other runners who slowed you down? Did you start too fast and fade in the middle of the race?

Go to Jogging Tip to get your free ebook on Jogging at 5K Race Jogging Tip also has 5K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

Author: Jenny Jenkins
Article Source: EzineArticles.com
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Most people start running because of health or weight concerns. Maybe your doctor told you that you need more exercise. The problem is that everyone wants to start running the full 5k from day one or thereabouts. It never works and trying it will result in a rebelling body, with aches, pains, sprains and a feeling of dejection when they see how little ground they are actually able to cover. This often results in people getting turned off and giving up the idea of running. Its sad, because not only are they missing out on a great form of exercise, but also on a great deal of fun and a sense of personal achievement.

The best way to start is to find a good beginners’ training program to follow. There are books and websites aplenty offering such programs. When choosing a program be objective about your body and its condition and try a find a program that will enable you to start off at a comfortable level. Stay away from those that promise miracle results in a short time. The only result you can expect from these is the rebelling body mentioned above. Getting into shape for 5k running will take about 2 to 3 months, depending on your age and general condition. Don’t try to rush it. Your aim is to run the distance, not see how fast you have reached the level of running it.

Whatever program you choose, stick to it and don’t try to skip steps to speed things up. The plans will have been designed taking a lot of factors into consideration and even if you feel super fit when completing a step and think you can jump ahead one or two, don’t. If your body has not been prepared and conditioned, your progress through theses stages will be slow and perhaps painful. If you find a program does not suit you for any reason, find another more to your liking and try that.

Begin slowly and regularly. Remember that you should not train more than 5 days a week – your body needs rest to develop, which it can’t do while it is constantly being exercised. At the same time, don’t give in to the lazy urge and start taking extra days off. That too will ruin our training schedule.

Don’t expect great results from day one. Your body has first ot be conditioned to accept the training it will be undergoing and most programs are designed keeping this in mind. Follow a program without deviation and only when you are about half way through it should you look at yourself and your running abilities to see how much you have progressed. Expecting too much too soon will only lead to disappointment.

Go to Jogging Tip to get your free ebook on Jogging at 5K Race Jogging Tip also has 5K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

Author: Jenny Jenkins
Article Source: EzineArticles.com
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Pushing yourself and your body too hard is not just foolish but also dangerous and you could do yourself serious harm. But having said that, there are some things you can do, within reasonable limits, to improve your 5k timings.

The most common method of improving your timing is to practice tempo running. This simply means maintaining an even pace (or tempo) throughout your run. Start with 1k and run it at a pace that brings you to the threshold of exhaustion at the end of it. Knowing when you have reached your threshold is important – overdo it and you could hurt yourself. When you muscles ache and your breathing becomes labored, you have passed your threshold. Once your have established a maximum pace for 1k, start gradually extending the distance (without letting your pace drop) – remembering again not to cross the threshold. Keep doing this until you are running the full 5k as fast as you can. This is you maximum pace and will give you the best 5k race results you can expect without hurting yourself.

The important thing to remember is that running should be fun. If you push yourself to the point where running is a task that has to be performed only to feed your ego by getting better results than would normally be expected of you, you are doing yourself a disservice. How long will the desire to run last? Is it worth it to take the pleasure out of running just to get great 5k race results that, in the final analysis, do not improve the quality of your life? Keep striving for improvement, but know when to stop. And remember, if you are over 30 and want to push yourself hard in the pursuit of a good 5k time, check with your doctor first to be sure it is safe.

Go to Jogging Tip to get your free ebook on Jogging at 5K Race Jogging Tip also has 5K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

Author: Jenny Jenkins
Article Source: EzineArticles.com
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Running watches are far beyond simple wrist watches that calmly sit on your arms. The purpose of wrist watches is to display the hour, minute, and finally, the seconds. Some of the ordinary wrist watches go a step ahead and display the date as well. The watches designed especially for runners come with additional features that indicate the number of miles that the runner has covered, the number of calories that he burnt in doing so, his heart rate at that point of time, etc.

These are highly essential for a runner because he cannot engage a person in keeping a note on his performance, distance covered, speed at which he runs, etc. The ultra slim wrist watch meant for runners has all these facilities built in them. The most surprising fact is that even though it is capable of doing so many functions, the size of the device still remains the same, as that of any ordinary wrist watch.

This watch is so trendy that it creates a brand symbol when you sport it. In fact, some of these watches are so well versed and come with software interface so that you can connect your watch to the computer! This gives you an added facility of pre-programming your running timer, the GPS receiver route, etc. In short, it means that you control your workout effectively by just programming your timepiece.

Hence, this is seen as the most creative workout pattern for runners who aspire to achieve something big in life. The GPS receivers aid in retracing your way back home. Thus, you need not limit your running to a particular location that you are aware of. You can also tread into undefined territory without fearing being lost.

If you possess a running watch, there is absolutely no need separate alarms, watch timers, calories indicator, heart rate display, etc since all of them are integrated into your own timepiece! Amazing isn’t it?

To find more exclusive resources on top of the line running watches, then visit the #1 runners watch site on the net: http://RunningWatches.org

Author: Jennifer Langston
Article Source: EzineArticles.com
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