There come a time in the life of every 5k runner (or even jogger!) when he thinks about going on to the next level of running. That level is the 10k and then the half marathon. The ultimate goal is to run a full marathon. You may be able to run the marathon, but don’t make the mistake of thinking it only about increasing your stamina so that your body can handle the demands placed on it by the really long distance to be covered. The switch from running 5k to running a marathon involves a whole new technique of running, a far greater commitment of the sport, much longer and more arduous training and a completely different mindset.
If you are thinking of stepping up from 5k to the marathon, the first thing to do in consult your doctor and get his clearance that your body can accept the strain and demands that will be placed upon it. Although there is not age bar to running a marathon, the older you are, the more careful you need to be.
If you have decided to try moving from 5k to the marathon, here are some factors you need to keep in mind.
· You need to have been running 5k for at one (preferably two) years. The marathon places huge stresses on your body and unless your body has been conditioned over time to accept the 5k stress, you will not have a base on which to build up to the longer distance.
· Step up from 5k in stages. Do a few 10k runs and then a few half marathons to accustom your body to the demands of the distance.
· At least 3 months before your first marathon, you should be running at least 25 miles a week to condition yourself.
· Read up about the mental conditioning a marathon runner requires. Talk to people who are running the distance. As a beginner you will be running the race in times of over a lonely 3 hours. The mental effort involved in this kind of effort is enormous – its easy to fall into a trance like state and lose track of what is happening in the race.
· Make sure your first race is under the right conditions. It should be in the same climate and on the same kinds of surface where you have been doing your 5k running. Your body will be used to the conditions and the strain on it will be less.
· Be sure in your mind as to why you are running. If it is to test your body and face up to the challenge, that’s fine. If it is only for bragging rights or to lose weight (it won’t happen – marathon runners need a high calorie intake) don’t even bother to try. With that kind of motivation all you will be doing is torturing yourself.
Remember that running a marathon is not just about dragging your half dead body over the finish line. If that happens, your motivation to run the distance again will evaporate. You need to be both mentally and physically prepared to run the race so that at the end of it, irrespective of where you finish, your body may be feeling tired but still feels good. And your mind should feel that it is something you want to do again.
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
Import duty tariff
If you’ve ever run a marathon, or even been a spectator, you’ll appreciate the motivation and commitment involved. If you’re not prepared when it comes to race day you can expect many hours of suffering and struggle!
It doesn’t have to be that way, of course, if you put in the required training over several months. This requires commitment, focus and motivation, and a belief that the accumulation of all those training miles will help you to reach your goal– whether this is time-oriented, or the equally valid desire to get round.
So what is meant exactly by motivation and commitment? Motivation is the desire to achieve something unusual that gives you the incentive to do things that other people are not prepared to do. Not many people are prepared to train week in, week out so that they can stand at the start of a marathon and say to themselves, “yes, I am ready and I couldn’t have done anything more.”
You can always do something more, but even the elite athletes feel that way. Every athlete has their challenges – whether it’s getting the children ready for school, or an Achilles injury. It’s how we overcome these challenges that make us stronger, and mean we can stand on the start line with a quiet confidence.
If you’re working full time you might have to get up every day at five a.m. to fit your training in, and this will take commitment, motivation and determination. It won’t help if after a few weeks you revert to your former habits, and get up half an hour before you have to leave for work.
Whether it is getting up early, or beginning a fitness program your motivation and commitment needs to last over the long term to have an affect. In training for a marathon it will not help running for ten miles every two weeks, and doing no exercise in between. Your body will have forgotten what it has to do by the time you run again! Rather run three or more times a week with one longer run on the weekend, and you will be in better shape. Using music that moves you and inspires you helps. I like to bring my iPod along on all my training runs.
These small, regular runs will add up to success over time, but they are far easier to do when you have a target to aim at. This can be a time you want to run, or the desire to complete the 26.2 mile race. Either way if you know what you want to achieve you will be more to do the things you need to do. Having a target concentrates the mind, prepares your body and increases your motivation.
See you at the finish line!
Adriel Yapana is the host of a weekly viewletter video blog and the creator of the eBook and audio, “Burn Fat Fast with Transformed Thinking” He can be reached at http://adrielyapana.com
Author: Adriel Yapana
Article Source: EzineArticles.com
Excise Tax
Running they say is something that you must love to do. In some ways that maybe true, but even beginners are finding out that running takes time to get use to. There are many things that beginner runners need to know to get the most from their new found love. We have gathered some great tips to help you get the most out of your new found passion.
One thing that many beginners tend to forget when taking up running is it’s very hard at first. It takes time for your body to adjust to what you are putting it through. Over time it will adjust and you will be no worse for wear, but those first weeks can be extremely tough on you. The key is keeping your head up and know the best is ahead of you. Expectations are high when you first start and to keep it that way following the tips below will keep you on the right path during your running ambitions.
First place to start is actually before you even head out the door. Are you properly dressed? Shoes feel comfortable? These are things that you should make sure are almost perfect before starting any kind of run. Getting the most from any kind of exercise always starts with feeling at ease and comfortable in workout gear. You don’t want to have to adjust everything once you get started. Watch the surfaces you run on. Try to stay on flat surfaces until you have been at it awhile. This way you will get use to running and all that entails it. Avoid steep hills or inclines when you’re first staring out.
20 to 30 minutes are a good starting point for beginners. Many runners can and do go longer, but if you’re starting out you want to build yourself up before you take on longer distances. You will be glad that you take it slow in the beginning. Trust me on that one. As you gain experience and time running you can almost extend it as long as you want. Concrete is another thing that you should try to avoid for a couple of reasons. It does give at all and it very tough on your legs. Where blacktop gives a little, concrete doesn’t so should be avoided if all possible.
Running is a very popular sport and even beginners can enjoy this by partnering up with other runners. One way to do this is by entering races. Races are staged in almost every city anymore and you will be able to meet others that are just starting out like you. This gives you an opportunity to meet others at your skill level and maybe make some friends along the way. In fact many people actually use these events to find people they can exercise with.
Just like any new thing that people try they always want to be the best and try too hard. Take your time and make sure you have fun. People who enjoy what they are doing tend to stay with it longer and see greater successes.
Jeffrey Meier at Jam727 Enterprises at http://www.thearticlehome.com blog offers even more detailed information on a wide variety of topics.
Author: Jeffrey Meier
Article Source: EzineArticles.com
Import duty tariff
With literally hundreds and hundreds of half marathon races across the country and around the world to choose from, how do you pick the one to run that’s right for you, particularly if you are a beginner? For most people, the answer is most likely driven by their work and vacation schedules, but it’s a good idea to consider as wide a selection of possible choices before committing to a race.
Especially if you’re a beginner and the only race near your local area is a difficult race designed for experienced runners, you’ll want to consider running your half in another city, to make sure your experience is a positive one. Here’s a few points to consider when choosing your race:
Location
No doubt, this is the number one factor for most half participants in most areas. And it’s usually a good guide for selecting your race, especially for beginning or intermediate runners who don’t want to take on the travel and lodging expenses of running a race in a faraway city.
However, consider additional factors when you’re selecting the location of your race, including the number of participants, the course views and the level of organizational support. Running a race that is well-attended will be an enjoyable experience that will offer plentiful fan support along the course, especially through the difficult later miles and the finish line!
Weather and climate
Because nearly all marathons and half marathon races take place in the fall, winter and spring months, participants usually don’t have to worry about excessive heat during a race. Particularly in Southern climates, race organizers are careful not to schedule their events during the often brutally hot summer months.
But rain, snow flurries and other inclement weather can put a damper (quite literally) on your race, so it’s best to check the average temperatures and rainfall for the area you’re considering for your next half well in advance. This writer has run a couple of events in the rain, which can slow down your time significantly and make the entire event a dreary affair, so the advantages of planning for wet weather (bringing a rain jacket or poncho) are clear.
Also, consider running your half in climates that get little or no rainfall, such as the Southwestern states, where many races also offer beautiful, scenic views all along the course.
Road race or trail race?
Road races are by far the more common variety of running races, but trail races (including 10K, half marathons, full marathons and even ultra-marathons) are rising in popularity in recreational (and especially mountainous) areas across the U.S. It’s important to note, however, that trail races generally attract much more experienced runners and are designed for participants looking for very challenging events.
Trail running calls for different kinds of shoes and gear, which you’ll need to own and have experience running in before you want to consider a trail event. For that reason, a road race is probably a more suitable choice for most runners, unless you feel you have the stamina and commitment to run a trail race.
Elevation changes
This is probably the most difficult element of a half to gauge if you aren’t already familiar with the terrain and the city/area of a race you’re considering running. Some half marathons can have long, steady elevation changes (such as the marathon & half marathon at the Bermuda International Race Weekend, which challenges participants with a steady incline about halfway into the race), while other races feature almost entirely flat race courses.
You can get some idea of elevation changes on race websites, many of which offer both course layout and course elevation maps and diagrams. The best way to get an accurate sense of how “up and down” a particular half marathon is for runners, however, is to call the race organizers and ask to speak with someone who’s actually run the race herself. Be sure to ask about particularly difficult spots or rises in elevation, and recommended ways for runners to tackle them.
“Fun” factor
Another difficult element to figure out until you actually run the race, the “fun” factor can mean several different things: How many people turn out for the race? How many participants take place? Do the race organizers permit “characters” in the race (people running in costume, participants running backwards, etc.)? These can make for some great memories and help take your mind off your run during the race, which is particularly helpful the further you get into a race.
Terrell Johnson is an Atlanta-based writer and runner who has completed several marathons, half-marathons and 10K road races. He runs the website HalfMarathons.Net, which provides information on half marathon events throughout the U.S. and around the world.
Author: Terrell Johnson
Article Source: EzineArticles.com
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I see them almost everyday. They appear at the park where I meditate. Runners, joggers, or whatever designator you want to give them, they are there. They even run in the freezing cold winter months.
What are they running for, to stay fit and trim? Are they seeking a ‘runners high’? Do they simply want to experience the challenge of running? I don’t know. I am sure the reason is slightly different for each person. For the purposes of this article, we are going to presume that the purpose is fitness.
Those who run consistently do tend to be pretty slim, don’t they? Why is that? Some people talk about using up the short term energy supply stored in the liver. Sometimes they refer to it as your glycogen storage supply. However you want to refer to this supply of short term energy, it can run out. That’s the point, getting it to run out.
When the body’s short term energy supply burns up, it is time to start catabolizing. That’s geek speak for ‘breaking down’. And what exactly does the body start to break down? Our fat supplies, we hope.
Once we start tapping into our fat supplies, we can burn fat. So now you see why those runners are so skinny. If they run on a regular basis, they burn through their short term energy supply and tap into those fat supplies consistently. For this type of person, it might not even matter what they eat. If they run enough, they will stay slender and fit.
As the saying goes, if you work out enough, it doesn’t matter what you eat. Well, there are other concerns such as health, proper nutrition, etc. That’s just a saying, but it serves to illustrate our point.
Ok, so what if you don’t want to run every day or even every other day? Well, when it comes to weight loss and getting fit, every body is different. Getting to know your own body and what works and doesn’t work is going to become part of your long term weight loss and fitness strategy. One important point is that if you are not going to be an exercise fanatic, you will probably need to pay attention to what you eat.
Some people talk about walking every day. And there are those that also say it takes a good hour of walking to burn through your short term storage and start tapping into your longer term energy supplies.
Walking is great. I prefer something else. I’m referring to a form of exercise that leaves the body feeling good, light and energized, unlike almost every other form of ‘working out’.
I’m talking about the exercises of Falun Dafa which you can learn for free from the falundafa.org website. There are instructional videos there that you can download as well as a list of free volunteer instructors in almost every major city.
So what about those runners? I suspect they will keep on running. That’s what runners do after all. I’ll probably see them again very soon. The rest is up to them, and you.
Be sure to check with your physician before taking up any form of exercise or making any changes in your diet. This article is for information purposes only as not meant to constitute advice of any kind.
Grab Your $9 Simple Weight Loss Guide or Your Free Weight Loss Report! Learn you can easily and simply lose weight starting today. David Snape is the author of: Weight Loss: A Simple Guide to Losing Weight and Keeping it Off!
Author: David Snape
Article Source: EzineArticles.com
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It took years for the medical community to finally learn what causes a side stitch. Suddenly a runner develops pain in the right upper part of the belly, just underneath the ribs in the front. With each step the pain worsens. Doctors proposed all sorts of explanations for side stitch and most were nonsense.
A side stitch is not caused by gas in the colon because it is not relived by passing gas. It is not caused by a liver swollen with blood during running, because the liver has a very distensible capsule and does not enlarge much during exercise. It is not caused by cramps in the belly muscles because the belly muscles are not held rigidly when you have a side stitch, and it does not hurt when you push on the belly muscles. Lack of oxygen to the diaphragm doesn’t cause them because blood flow to the diaphragm is not shut off by running. They are not caused by trapped gas in the lungs because gas does not get trapped in the lungs during exercise.
The first reasonable explanation and successful treatment came from Dr. Tim Noakes. Thick fibrous bands called ligaments extend downward from your diaphragm to hold your liver in place. When you run, your liver drops at the exact time that your diaphragm goes up, stretching the ligaments and causing pain.
Humans have a fixed pattern of breathing when they run. They have a two to one breathing ratio, breathing once for each two strides. Most people breathe out when the right foot strikes the ground. When you breathe out, your diaphragm goes up, and at the same time, the force of your foot strike causes your liver to go down. This stretches the ligaments that attach the liver to your diaphragm, causing pain. So the cause of a side stitch during hard running is a stretching of the ligaments that hold the liver to the diaphragm and the cure is to relieve the stretching of the ligaments.
When you get a side stitch, stop running and press your hand deep into your liver to raise it up against your diaphragm. At the same time, purse your lips and blow out against the tightly held lips as hard as you can. Pushing the liver up stops stretching the ligaments. Breathing out hard empties your lungs. Usually the pain is relieved immediately and you can resume running as soon as the pain disappears.
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, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
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Author: Gabe Mirkin, M.D.
Article Source: EzineArticles.com
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As runners it’s easy to look back after we’re hurt but sometimes we forget the basics of injury prevention. Here are some suggestions to jog your memory and keep you running.
- Remember this golden rule for injury prevention: Listen to Your Body. If you have sharp pain, soreness that won’t go away or you’re feeling very tired and grumpy think twice about running. Use your women’s intuition. Be wise, take a day or two off and rest. A few days now could save you weeks/months on the sidelines and many dollars in treatment.
- It’s easy to over train. We all want to get faster and stronger, yesterday. The key is to gradually increase your mileage, no more than 10% a week and not every week. Ease into speed and hill work after you’ve built a good base of running.
- Invest in good running shoes for injury prevention. Compared to other sports running is inexpensive. Trying to save a few dollars by not replacing your shoes (every 300-500 miles) is not worth it. Buy your first pair of shoes from a specialty running store from someone that runs and knows how to fit you properly.
- Run on level grass fields, dirt trails or medium-hard paths. Avoid doing most of your running on hard asphalt or concrete to save your legs from excessive pounding. Look out for ruts, rocks, tree roots, holes, uneven turf, banked roads, sand, water, snow and ice when you’re running.
- Include stretching as part of your workouts, especially after you run. Tight and shortened muscles are more at risk for injury. If you’re short on time try stretching while reading, talking on the phone or watching TV.
- Improper or over stretching can also cause sports injuries. As a runner you’ll probably never be as flexible as a yogi. However, you can easily learn proper stretching techniques. Remember stretching should never be painful.
- The buttocks, hamstrings and calf muscles can become overdeveloped with running. To prevent imbalance of the opposing muscles include strengthening exercises for your abdominals, shins and quadriceps.
- Structural (physical) problems such as weak feet, short leg, knock knees, bow legs and postural faults put extra strain on muscles, bones, joints, tendons and ligaments. Visit a sports medicine expert for a checkup, treatment and injury prevention.
- Good technique can prevent running injuries. We all have our own unique style but try to avoid leaning too far forward or back, swaying from side to side and over striding.
- Always warm-up and cool-down. You might be pressed for time but it’s not worth skipping these. Ease into running, don’t pick up the pace or begin speed work without 10 minutes of easy jogging. When you finish your workout jog slowly or walk for 10 minutes to cool down.
- Remember the hard/easy rule. When you train hard, think speed work, racing or long run, make the next day an easy running day. Perhaps take the day off or try a low-impact cross training workout for injury prevention.
- It’s tempting to keep running while injured as you don’t want to lose fitness. However, you may favor the injured area and cause stresses on other parts of your body. This may lead to more injuries.
- Take extra time when returning from injury. Reassess your training and goals. Scar tissue and stiffness in old running injuries can cause them to recur or give you new ones. Pay special attention to those areas, strengthen and stretch.
- Keep a running log for injury prevention, to track your training and habits. Rarely do running injuries occur by accident, usually there will be a sign. Reading your running journal helps you pin point where it started and you can (hopefully) learn from this.
Carmel Papworth-Barnum is editor of WomenRunningTogether. Visit the Running Injuries section http://www.women-running-together.com/runninginjuries.html to get more tips. Our website is where the beginner runner, the social jogger and the experienced competitor can share the joy, and occasional frustration of running. For running advice and support visit http://www.women-running-together.com/
Author: Carmel Papworth-Barnum
Article Source: EzineArticles.com
Home care
In the previous installment we went over what muscles are involved in the jogging or running action. As stated, basically every muscle group is used during the action of running. In this article we will look into what the cardiovascular and energy demands are during a marathon.
During a long bout of continuous running, both the long term (aerobic) and short term (anaerobic) energy systems are taxed to a high degree. The anaerobic system provides energy (ATP) for the immediate, quick response actions of the body such as the push-off from the ground by the planted foot, and the arm swing from the same side arm. This energy comes from energy stores in the muscle and liver that are sitting there waiting to be pulled into use. When these energy stores become depleted new energy must be made in order to refill those stores.
This is where the aerobic system comes in. The aerobic system is what actually creates ATP from the incoming oxygen, and either sends it to be used for activity or stores it for later use. The process that incoming oxygen must go through to actually produce ATP is quite long, but it yields the highest amount of energy. This makes it the most important system for long duration, endurance type activities.
Since the process of creating energy from oxygen is long and the fact that running is a continuous action, there is not much energy that will be stored. As the oxygen comes in, it immediately goes through the process to be used in the creation of energy. When it is finished most of the energy will be put to use to operate the body and allow it to continue running. Some of it will be stored and some will go into the continuing short duration explosive movement.
Fatigue begins to happen in two related ways:
1) The oxygen coming in from breathing cannot keep up with the energy demands of the muscle. The body requires a constant feed of energy, and since the process of creating it takes relatively a long time the body begins to get tired from the lack of energy.
2) The contraction capabilities of the muscles becomes fatigued and the movements of the body begin to slow down. This is when injury happens. The muscles of the body cannot support the repetitive pounding or stress of muscle tension, and the result is muscle strains, tears or joint injury.
Both of these effects of fatigue can be deterred by a concurrent training program consisting of both aerobic and strength exercises. As you train the aerobic system (distance running, sprinting, interval training) the bodies ability to recover becomes more efficient. In addition, resistance training will strengthen the muscles allowing them to maintain contraction capabilities for a longer duration.
John a sport specific performance coach/ fitness consultant operating a virtual fitness consulting company that is dedicated to making exercise, nutrition and wellness readily available to all who desire a healthy, productive lifestyle. Visit The New Fit [http://www.thenewfit.net] today for professional fitness and performance training! We promise you’ll find your perfect fit.
Author: John T Timmerman
Article Source: EzineArticles.com
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When I think of the average person getting up from their day job in a cubical and running 26 miles, my legs and back begin to crumble. A marathon is an extremely destructive activity for the body to endure. Without any proper conditioning you will cause micro trauma to the body and be in pain for the next week.
So how do you condition your body for a marathon? Run 26 miles every day right? Well, not exactly. Running is a huge portion of your training, but it is done in a progression. It should also be done in conjunction with strengthening and mobility work in the muscles and joints.
So lets begin by looking at what muscles are stressed the most during jogging?
Jogging uses basically every muscle in the body at some level or another. However, several muscles are stresses much higher than others. The core muscles are one of the highest level working muscles during jogging. They must support the movement of the rest of the body. Your abdominals, obliques, and transvers abdominus make up the band of muscles surrounding the abdominal cavity. They contract at different times to stabilize the lumbar spine when different movement is produced in the limbs. The low back, mainly the erector spinae and quadratus, is another area of the core that has high recruitment levels.
It conteracts a lot of the recruitment of the abdominals and helps to stabilize the lumbar spine. the hip flexor group flexes the hip and drives the knee forward. The quadriceps, hamstrings and adductors are the main muscles that the stabilize the knee, especially on ground contact. The glute muscle group (and hamstrings), extend the hip and is the main producer of power during the push off portion of jogging. The lower leg muscles tibialis anterior, peroneals and gastrocnemius (calf) support the foot and affect the movement of the foot. Finally, the muscle groups of the shoulder girdle such as the serratus, rotator cuff, pectorals, lats, rhomboids assist in arm action and upper back posture.
Stay tuned for Part 2 when we will discuss the cardiovascular demands on the body.
John a sport specific performance coach/ fitness consultant operating a virtual fitness consulting company that is dedicated to making exercise, nutrition and wellness readily available to all who desire a healthy, productive lifestyle. Visit The New Fit [http://www.thenewfit.net] today for professional fitness and performance training! We promise you’ll find your perfect fit.
Author: John T Timmerman
Article Source: EzineArticles.com
Benefits of electric pressure cooker
Slowly but surely I’m approaching the age of sixty as I write these lines. When I look back, starting to run at the age of 49 stands out as one of the best things I ever did in my life.
For all these years I ran just because it felt so good. Certainly, it still hurts a little each time I finish one of my 5K jogs. But half an hour later, after a good shower and a big glass of orange juice, I’m floating like a feather. It’s pure heaven.
There were quite a few sane and concerned parties that tried to dissuade me from this habit of mine. My mom for one, god bless her, still reminds me to “watch my heart.” Because, yes, people my age and even younger sometimes do die in the midst of their exercise routine or jogging. That’s why I advise you to go see your doctor before picking up running, regardless of your age.
But then here is this new study that confirms all my beliefs about running: if you run regularly, you may not only be healthy and happy, but you may actually live longer. How about that?
In the 20-year scientific study conducted between 1985 and 2005 by Dr. Eliza F. Chakravarty, an immunologist and rheumatologist at Stanford University School of Medicine, 538 people who run regularly were studied together with 423 people in the control group who never ran.
Result: 15% of the runners had died during these 20 years in contrast to the 34% of the non-runners.
The study put to rest this myth as well: doesn’t all that running on the pavement hurt your joints, especially in the older years? All those studied were older than 50 and Dr. Chakravarty could not find a difference in the joints between the two groups. That is, the runners did not end up with bad joints because of “all that pounding” on the hard surface.
My personal experience also supports that finding. On the weeks that I run regularly I feel a lot more limber and flexible. A few years back, I quit running for about 4 months. I not only gained weight but suddenly my knees also started to hurt while getting in and out of the car. As soon as I re-started jogging, the knee pain also went away. So I’m also pretty sure that regular running is not hurting my joints at all.
The idea is to be healthy and happy while we live since we are all here but for a brief time, whether we run or not. But to know that we might actually enjoy what we do enjoy for a while longer does not sound that bad either.
Ugur Akinci PhD, a Fortune 500 writer, offers a free “Monthly Success Update Newsletter” packed with tips on copy writing, technical writing, information design and marketing.
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Author: Ugur Akinci
Article Source: EzineArticles.com
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