There are many things to consider when you want to run your first 10K miles because you are correct — it is not the same as you would do when you are just jogging. You must prepare to run 10K miles differently.

First and foremost you must get into the mindset of a runner who will run 10K miles. This is important because you will need to prepare to run for about an hour. This equates to running each kilometer for 6 minutes. This will be difficult if you have only jogged for a long time and it will take extra effort in order to get closer to the goal.

In order to run 10K miles you will need to develops the mindset of a runner as we said before and this means you will need to think about training instead of just running. The first step to getting to this mindset is to think about where you are right now in terms of fitness.

Are you someone who has had weight problems? If so, you will need to do a different training than someone who does not. You would do well to make sure to do training that teaches you how to pace yourself through the kilometers. This would mean that you could pick up the pace and the tempo of your running and take the weight off as you go.

If you are someone who doesn’t have weight problems then you will begin to train as a runner. You need to start stepping up your pace and get more focused on your goal if you are going to run the 10K miles.

What you are looking for is basically to set some goals and move your pace up gradually. If you practice over a year’s time you will probably get yourself more into a position to get your 10K miles done.

One way to get your pace moving is to find a personal trainer who can train you to win the 10K miles. Otherwise you may make some mistakes that would not happen if you have a personal trainer.

You should also think about training three times a week specifically for your 10K miles. You will need some space in between but you need to seriously train before you run such a long time.

Some experts suggest that you first start running at a simple pace and then increase it. Secondly you ca add some resistance training and then add some hills to your work. Also, add weight training for strength and keep running for endurance.

The more structured your running the better you will feel because it will get you closer to your 10K miles goal and this will make you a better runner overall.

Go to Jogging Tip to get your free ebook on Jogging at 5K Race [http://www.joggingtip.com/]. Jogging Tip also has 5K Training [http://www.joggingtip.com/] 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 isn’t always easy when you start out, in fact, but most of the time it eventually becomes second nature.  Once you’re comfortable running for a minute at a time, for several intervals each time you exercise, you’re ready to start running a little longer. Here are some steps to follow before your running exercise:-

1-    Make sure you stretch a bit. This will help in preparing the joints for the physical activity that is coming ahead.  

2-    Take a couple of deep breaths to enlarge your lungs and increase the Oxygen level in your blood.  

3-    Do a couple of warm up exercises to prepare the muscles for the hard work coming ahead. This is important because it can prevent cramps.  

4-    Drink a reasonable amount of water before starting to run as this will prevent dehydration and will prevent you from drinking too much during running, which can upset your stomach.

Jogging is running slowly, and sprinting is running fast.  Jogging builds confidence and self-esteem like few other individual sports can.  Jogging is an excellent exercise for losing weight, because it consumes calories at a rapid rate.  Jogging is a rigorous cardiovascular exercise that allows a person to burn an average of 100 calories per each mile he or she runs.  Jogging is of benefit to the body as a whole, strengthening the cardiovascular system, improving blood circulation and toning up muscles.  Jogging helps lower blood pressure by maintaining the elasticity of the arteries.

Runners enjoy good health and a long life compared to their more sedentary counterparts.  Runners compete in categories based on their level of vision.  Free running is a physical art, in which participants (free runners) use the urban and rural areas to perform movements through its structures focused on freedom and beauty.  However, as free runners became interested in aesthetics as well as useful movement, the two became different disciplines.  Although a lot of free runners choose to focus on aesthetics, that is just “their way”, the goal however is still self development.  Moves specific to free running are not easy to define, as most free runners use a combination of street stunts and parkour techniques.

The down side to running is that the possibility of stress fractures, joint issues, muscles strains or sprains, or tendonitis is increased.  Moreover, running is more costly for humans than for most mammals, demanding roughly twice as much metabolic energy per distance travelled than is typical for a mammal of equal body mass.  Since running is a strenuous sport, many of the residual effects are natural and, fortunately, most are treatable with rest, rehabilitation, and careful management.

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Author: Yousef M Julaidan
Article Source: EzineArticles.com
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The first thing you want to do when you pick a pair of running shoes, is choose a pair from a brand that is reputable. Some of the brands that are very well regarded out there are many Nike, Adidas, Asics, and New Balance. There are many other shoe brands out there but this is just a quick list of a few. In all of these brands, you can find great prices to fit your budget. Many times, if you buy from an outlet or you buy last season’s models you can get a great pair for half off but still work just as well as the brand-new pair from the new season.

Do not get hung up on shoe size. The shoe size is merely a guide. Depending on the maker of the shoes, there are numbers sizing maybe a little bit different. Start with your normal shoe size and try on the shoes. If the shoes are too tight, get a smaller size. If they’re to big to get a smaller size. We it is in the shoes, the shoes should fit snugly but not feel like it’s completely constricting of the circulation in your foot. While there should be no play in the shoes, or excessive movements, the shoes should feel like it is encased around your foot like a glove but not squeezing your foot. At the front of the shoes if there’s a half an inch of extra row that’s okay.

Pick up the shoes, it should feel light. The heavier the shoes of the more tired you got to get. Feel the heel of the shoe. It should be stiff to support your ankles.

If you are going to do only road or concrete style running, make sure you purchase a pair of shoes that is designed just for running. If you are going to do some hiking, treadmill running, or other types of workouts with the same shoe, consider a cross trainer or a trail runner.

The lasting to consider is to make sure you actually take the sox are going to use when you try on shoes. The thickness of the sox can change how a shoe fits.

When it’s time to buy shoes online, visit our shoe store. Get running shoes online at great prices.

Author: Matthew Chang
Article Source: EzineArticles.com
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Sprinting requires power from the lower body and abs. It also feels amazing to run with everything you have, to test your lungs, heart and explosive force.

Benefits of Sprinting

-Increases metabolism for a longer period after exercise than jogging.

-Develops great hamstring muscles. I do my sprints in the sand at the beach and have been complimented on my hamstring development.

-Improves heart and lung recovery time.

-Improves endurance for long distance running.

-Sprints intervals within jogging sessions, aid weight loss.

How Do I Sprint?

Sprinting is all about speed. The right way to sprint is with your body slightly leaning forward at about 4-6 degrees from the feet, not the hips. Arms should be relaxed, swinging from the shoulders and flexed at a 90 degree angle. Feet should be hitting the ground heel to toe. Don’t run on your toes because it provides no stability and can cause injuries.

While sprinting, your stride should start under the centre of gravity. Basically, don’t let your feet come too far in front of your body. This is called over striding. Similarly running in baby steps is called under striding. Both under and over striding will slow you down. Throughout the sprint always stay relaxed. Tensing you body not only slows you down but it will also tire you out more quickly.

How Should I Start Sprinting?

I find the best way to work sprinting in to your runs is to to jog 2 minutes and sprint for 30 seconds-1 minute. Progress by changing the time intervals to 1 minute jog, 30 second sprint or any variation where you are jogging or walking longer than sprinting.

If you use a 400m track, sprint 50-100 metres, then walk at a brisk pace or jog the rest for recovery and repeat 5-10 times.

Start by adding sprints in to your runs 1-2 times a week. The impact caused by sprinting requires about 48 hours of recovery in between runs.

Sprinting can be done on a track, treadmill or outside. It can be performed on pavement, the grass, the sand and even in water. Adding sprints to your running sessions will enhance performance and improve lower body physique. Start small and work your way up to being a fast and powerful runner.

Sprint For Success

Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com

Author: Kaleena A Lawless
Article Source: EzineArticles.com
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When you first decide that you will run in 5K or 10K races one of the best things to do is either get a running coach or someone who has been successful at running one of these races before now. Also it is a good idea to set your sights to do 10K races maybe a year or two from now instead of trying to jump right from jogging into 10K races.

This will not work because you will have more of a chance to hurt yourself if you do it in that way. Instead it is a good idea to learn more about running. Although most people think they already know how to run because they are jogging, this is not true.

Running takes a new set of skills. This is why some people start with a 2K, 5K or 8K race before they start running in 10K races. The important thing is to start where you are and run at the pace you are running and then pick it up a bit. As an example, you are doing very well towards a 2K if you are running 2 miles a day at a steady pace.

What you will do is start out with your jogging pace, and then increase it over time. You will also increase your distance so you will have a longer run. This will test your stamina and this can also be built as you go further. Many experts say that you should jog 3 times a week (not consecutive days) and then cross train for two.

Cross training means that you will do more than running on those other two – things like biking, elliptical, roller blades or biking are some of the examples you could do for these other two days.

Another area you will want to train for is speed. There are many speed programs on the Internet that will help you train for a 10K races, and here is an example:

- Warm up for 15 minutes jogging easily.
- Break into a run for 10 minutes at whatever your pace tempo is and then run for another 2 minutes in a slower jog.
- Eventually run between 30 seconds of intense intervals at whatever pace you do a mile in and then another 30 seconds of slower pace.
- Keep doing the pattern until you can’t do it any more.
- Finish with a two mile run in a jog or easy run.

You can basically set up any type of program like this for yourself but if you need help you can find it easily by doing a search on the Internet.

Go to Jogging Tip to get your free ebook on Jogging at 5K Race [http://www.joggingtip.com/]. Jogging Tip also has 5K Training [http://www.joggingtip.com/] 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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Everyday is designed for a 30 minute workout routine. So you will need a stopwatch or a watch. Follow this program just as it is planned out, make plans on working out 4 to 6 times per week, if you do not make at least 4 times in any given week you need to go back redo that week. But whatever you do, do not give up.

DAY #1 THROUGH DAY #3

#1) walk for 30 minutes

DAY #4 THROUGH DAY #8

#1) walk for 7 minutes, then jog for 2 minutes

#2) walk for 8 minuets, then jog for 2 minute

#3) walk for 7 minutes, then jog for 1 minute

#4) walk for four minutes cool down

DAY #9 THROUGH DAY #11

#1) walk 7 for minutes, then jog for four minutes

#2) walk 7 for minutes, then jog for three minutes

#3) walk 6 for minutes, then SPRINT (or run hard)for 10 seconds

#4) walk for minutes, then SPRINT (or run hard) for 5 seconds

DAY #12 THROUGH DAY #20

#1) walk for 6 minutes, then jog for 6 minutes

#2) walk for 7 minutes, then jog for 3 minutes

#3) walk for 3 minutes, then jog for 3 minutes

#4) walk for 4 minutes cool down

DAY #21 THROUGH DAY #23

#1) walk for 3 minutes, jog for eight minutes

#2) walk for 3 minutes, then SPRINT (or run hard) for 15 seconds

#3) walk for 3 minutes, then SPRINT (or run hard) for 10 seconds

#4) walk for 3 minutes, then SPRINT (or run hard) for 8 seconds

#5) walk for 5 minutes, then SPRINT (or run hard) for 8 seconds

#6) walk for 5 minutes, then jog for 1 minute

#7) walk for 2 minutes cool down

DAY #24 THROUGH DAY #29

#1) walk for 5 minutes, then jog for 10 minutes

#2) walk for 5 minutes, then jog for 7 minutes

#3) walk for 3 minutes cool down

DAY #30 THROUGH DAY #35

#1) walk for 4 minutes, then jog for 15 minutes

#2) walk for 3 minutes, then jog for 5 minutes

#3) walk for 3 minutes cool down

DAY #36 THROUGH DAY # 40

#1) walk for 3 minutes, then jog for 27 minutes

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Author: Dale Dupree
Article Source: EzineArticles.com
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Injuries can be frustrating. For most people, this means that some time needs to be spent away from the sport. For someone who loves it, this is not an easy task. But it is important to note that the easiest and quickest way to heal a running injury is to stop running.

Treating a Running Injury

If you get injured while running, it is important to visit a doctor. They will examine you, take x-rays, and recommend a course of treatment that will have you running again in no time. Some things that can happen while running are:

o Shin splints

o Sprains and strains

o Tendonitis

o Bruises and blisters

o Broken bones

Some injuries are relatively minor and will not require a lot of attention. Other problems, such as tendonitis, can be painful and slow to heal.

What Causes Running Injuries?

There are so many different things that can happen while running that it is hard to pinpoint exactly one thing that can cause running injury. Factors such as shoes that don’t fit well or a muscular imbalance are both possible factors. You can also slip on wet pavement or trip over a rock or a stick. In short, there are so many things that can go wrong, the focus should not be on what can cause injury, but on eliminating as many of these factors as possible.

Preventing Running Injuries

Some injuries happen because of an unavoidable accident, such as broken bones caused by a random fall. Others, however, can be prevented by following some basic guidelines.

Proper gear. It is important to wear the proper gear when running, especially with shoes and socks. If you are prone to blisters or other foot problems, it is also a good idea to wear the proper running socks for your situation. Take some time to shop for a shoe that will give you adequate support.

Drink fluids. A lot of running injuries happen because of poor hydration. To prevent this, make sure you drink enough water. Also, be careful not to overdo it. It is rare but some runners drink too much water while running which can also cause your body harm.

Proper nutrition. Following the rules of proper nutrition are also important. Vitamin and mineral deficiencies brought on by the nutrients escaping through excess sweat can also cause injury. For example, low iron levels can result in a higher risk of injury.

Safety gear. If you run at night or in secluded areas, it is important to follow safety precautions. Wear reflective clothing, always bring a cell phone, and tell others where you are going just in case. Some injuries occur because people didn’t obey these safety standards.

Running injuries plague a lot of runners. The best thing you can do is try to prevent them. If injury does happen, visit a doctor or a specialist and listen to their suggestions on treating the injury. This will help you get back running in no time.

Gray Rollins writes for TheRunnersGuide.com. To learn about common running injuries and how to prevent running injuries, visit us.

Author: Gray Rollins
Article Source: EzineArticles.com
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The knee is a very complex joint. It includes the articulation between the leg and thigh (tibia and femur) and the knee cap (patella). The most common knee problems in jogging relate to what is called the “patellofemoral complex”. This consists of the quadriceps, knee cap and patellar tendon. What is now called patellofemoral pain syndrome (PFPS) is also known as runner’s knee. For many years runner’s knee was considered to be breaks down of the cartilage inside the patella.

Symptoms Of Runner’s Knee

When you feel pain around and sometimes behind the kneecap, this would signal you that you might be suffering from runner’s knee. As one of the most common injuries among joggers, runner’s knee most often strikes as joggers approach forty miles per week for the first time. Even after taking a few days off, the pain seems to come right back, sometimes even more intense, after the first few miles of the next run. The pain often is the worst when running downhill or walking down stairs, and the knee is often stiff and aching after sitting down for long periods. You might hear a clicking sound when you bend or extend your knee.

To Test If You Have Runner’s Knee

The foolproof test for runner’s knee is to sit down and put your leg out on a chair so that it’s stretched out straight. Have someone to squeeze your leg just above the knee while pushing on the kneecap. He should push from the outside of the leg toward the centre. Meanwhile, tighten your thigh muscle. If this is painful, you’re suffering from runner’s knee.

Early Treatments

Runner’s knee can be further aggravated by simple overuse. If you have steeply increased your mileage recently, you might consider holding back a bit. Stop doing any activities that hurt the knee, and don’t start again until you can do them without any pain. If you really have to exercise, select other forms of exercise which will give your knees a lower impact or strain, exercise such as swimming would be a better and advisable choice.

Use the R.I.C.E. formula:

Rest: Avoid giving impact on the painful knee. Most people will temporarily switch to a non-weight bearing activity, such as swimming.

Ice: Apply cold packs or ice wrapped in a towel for short periods of time, several times a day.

Compression: Use an elastic bandage such as a simple knee sleeve with the kneecap cut out or knee guard that fits snugly without causing pain.

Elevation: Keep the knee raised up higher than your heart.

It is always a good idea to look after your feet and legs because in order for them to serve you longer (for as long as you wish to live going places), you need to give them ample rest and attention. Many people does not know that foot health is as important as their internal organs’ health, and sometimes neglected symptoms such as knee pains or heel pains which could change their lifestyle if not rectified early.

Therefore it is vital that attention is given to foot health and foot health information is easily obtained both online and offline. Help your feet and legs and they will benefit you for life.

Allan Tan is the co-founder of Foot-Care.org He provides more helpful information on bunions, bunion treatment, heel spurs, Plantar Fasciitis and ankle sprains that you can read up in the comfort of your home on his website. He and his partner setup this informative site to help people understand more about their foot health and problems. Because the better you understand and care for your feet, the longer it will serve you. Foot Health Matters! You are welcome to reprint this article if you keep the content and live link intact.

Author: Allan Tan
Article Source: EzineArticles.com
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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 Rest

After 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 Shoes

The 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 weekends

Long 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 pains

My 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 surfaces

I 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.
Sure beats dodging traffic.

So try some of these tips and they will allow you a lifetime
practice of running. While running the Catalina Marathon a month
ago, I ran by a couple both 90 years old. I told them, “I want to do
what you’re doing when I am your age.”

You too, can run to your later years if you follow some basic principles.

*************************************************************

Gary Smith coaches runners to run injury free and joyfully. Improve your running this year by signing up for his free newsletter at: http://www.runwithjoy.com

Author: Gary D Smith
Article Source: EzineArticles.com
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Then start your training program. Plan one fast and one long workout a week. The other workouts should be at a slower pace and can be skipped if you feel tired. Your fast run can be on Wednesday and your long run on Sunday. Wednesdays, start out slowly and gradually increase the pace until you start to feel uncomfortable as you breathe hard and your muscles start to hurt. Slow down until you recover and gradually pick up the pace again. Repeat until your legs start to feel heavy.

Each week try to improve by spending more time running fast and less time running slow. Take the next day, Thursday, off because your legs will be sore. On Friday and Saturday, jog slowly a short distance. On Sunday, try to run for 30 minutes, and each week, extend the time running until you can stay out for 60 to 90 minutes or more of brisk running. Take the next day off. Then jog slowly on Tuesday and try to run fast again on Wednesday. The same principles can be applied to any endurance sport you use for fitness, such as cycling, rowing or swimming.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties. For more information and hundreds of fitness and health reports, visit http://www.DrMirkin.com

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Author: Gabe Mirkin, M.D.
Article Source: EzineArticles.com
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