When you see the new running shoe of a popular brand and you compare it to the cheap imitation you are probably wondering whether or not you are simply paying extra for the name. Here are the things you need to consider when you are shopping around for your next shoe.

First of all, who is the designer of the shoe? By designer I don’t mean the person who has chosen the color and where the company logo should go. If you want your feet to be healthy then the shoe you choose should be approved by a podiatrist (a doctor that specializes in resolving feet related problems). The process of creating a good running shoe, for example, is a lot more complicated than having a person who draws good, sketch up a drawing. There are various scientists involved who are doing research on what type of shoe will be best for our bodies. They are paid a lot of money to constantly figure out how running shoes can be improved in order to provide people with better cushion, support, and posture.

So, the extra money you pay for a pair of shoes actually goes to the research laboratories without which many people will end up having problems. This doesn’t mean that you should only buy the most expensive shoes. Actually there are great shoes that don’t cost a lot of money. Some of the best deals for such footwear are online. If you know what type of foot you have, you will have no problem choosing the right pair.

A good website where you can learn a lot about how to determine your foot type and how to choose the right running shoe is the Running Advisor. There are a lot of illustrations that you may find interesting as well.

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Many athletes struggle with their competitive running after they graduate from high school or college. Some athletes are burned out and take a break from the sport and have to get back into shape. Others lose all motivation to run once they are away from the team environment, and some simply do not know how to develop a training schedule.

Developing a training schedule is not always an easy thing to do. Many runners simply do not know much about why they do different workouts. They may not understand exactly when in their training program they are supposed to incorporate their long runs, tempo runs, or intervals workouts. This article’s goal is to discuss one method of organizing your training. The method was developed by Arthur Lydiard. Arthur Lydiard is considered by most of the running community to be the best running coach of all time.

Marathon Conditioning (10 weeks)

According to the Lydiard method the first phase of your training for any endurance race should be Marathon Conditioning. The marathon conditioning phase should be 10 weeks in length. The goals of this phase are to improve your aerobic foundation and help prevent injuries. The improved functioning of your heart and lungs increases your aerobic foundation. Marathon Conditioning also strengthens connective tissues and ligaments which will help you prevent injuries.

To develop you training schedule for the marathon conditioning phase you should start with short runs on a consistent basis. Gradually you can lengthen the distance of your runs. To lengthen the distance of your runs start with lengthening one run a week. Then you can increase that number to two runs a week. When you plan your training for this phase make sure that you follow the hard/easy principle. This principle says that you should run one day hard and then the next one or two days easy before doing another hard day. During the marathon conditioning phase a longer mileage day is considered a hard day. It does not necessarily have to be run fast or hard. Here is an example of what a Marathon Conditioning phase build-up may look like. If you can run three miles everyday without becoming overly fatigued you could start lengthening your runs. After a few weeks your weekly workout might have changed from three miles everyday to five miles on Monday, three miles on Tuesday, five miles on Wednesday, three miles on Thursday and Friday, and 8 miles on Saturday. Sunday would be a rest day. That is just an example and may not be the best way to organize a schedule for you. If you noticed on Saturday the sample schedule included an eight mile run. During the marathon conditioning phase Lydiard suggests increasing the time of one run per week until that run reaches two hours in duration. If you are a beginner in running the two hour run may be increasing your total time running too quickly in the 10 week phase. If this is the case then you should pick a shorter duration for your long run.

Hill Resistance (4 weeks)

The Hill Resistance phase should be 4 weeks in length, and it serves as a transition phase. The goal of this phase is to transition your body from the slower running in the Marathon Phase to the faster running in the Track Training phase. The Hill Resistance phase will begin to introduce anaerobic exercise to you and it will add power and flexibility to your legs.

There are several different types of workouts that can be included into your schedule during this phase. The first one is steep hill running. While maintaining good running form you can run up a steep hill that is 300 to 800 meters in length. While doing this workout your legs should be lifted up until they are almost horizontal to the ground. The second workout is hill bounding. Find a hill with a moderate grade and a length of about 200 meters. Use bounding strides to climb the hill. You should feel like a deer jumping over a fence. A third workout is Sprinting Drills. Examples of Sprinting Drills are high knees, strides, bounding, and butt kicks. You should do one of these workouts, or a workout similar to this, 1-3 times per week during the Hill Resistance phase. The rest of the week should include easy running.

Track Training (4 weeks)

The track training phase is 4 weeks in length and is a phase in which you will do intervals and/or repetitions on the track that will help you with you goal race. The workouts you choose for this phase should focus on developing the systems you will need for your goal race. Some examples of these workouts might include 400 meter repeats, 800 meter repeats, 1-2 mile repeats, and ladder workouts. The phase is called track training, but the workouts do not have to be done on the track. Finding a flat section of road and doing intervals from telephone pole to telephone pole may be your desired way of training during this phase.

This is a very important phase in your training, but when doing track training caution must be used. This is the phase in which injuries are more likely to occur because of the increased intensity of the workouts. It is better to be under-trained in this phase as opposed to over-trained. Once your body begins to become over-trained you will have a hard time fighting off illnesses and avoiding injury. This is you bodies way of telling you to take it a little easier. One way to help prevent over-training is to make sure you follow the hard/easy principle that was discussed earlier.

Coordination (4 weeks)

The coordination phase is where you start to get all your systems ready for the goal race a few weeks down the road. The coordination phase is the time for you to start incorporating sprint drills and time trials into your training.

Running time trials allows your body to become familiar with the effort required during your goal race. One thing to remember about time trials is to not become discouraged with your time. Once you get to this phase of your training you should be in great shape. Many times you may set a personal record for an event during a time trial. Other times you may not run as fast as you think you are capable of. If this is the case for your time trial just remember that most people can not run as fast by themselves in a time trial as they can against competition in a race.

Sprint drills are also important to your goal race. These drills allow you to develop more leg turnover (speed) by developing muscle strength. These drills also improve your running form which improves your efficiency.

Freshening Up (1-2 weeks)

The freshening up phase (also know as a taper phase) is when everything should begin to come together. In this phase your training decreases and your body recovers from the hard work you have put in during the past 22 weeks. This is the time when you may not be able to sit still due to the extra energy your body has that you are not using due to the decreased training. Be cautious during this phase. This is not the time to go out and play a game of pick-up basketball to burn off some extra energy. This is also not the time to put in extra training because you are feeling energized. The length of the freshening up phase is usually 1-2 weeks, but it can depend on the athlete and the goal event. Freshening up for a marathon usually takes 3 weeks.

Down Time

Once you reach the end of the freshening up phase you have your goal race. If everything goes according to plan you should have ran one of the best races of your life. After this race comes a very well deserved period of your training. This is also a very important part of your training. While this period is not an actual named part of the Lydiard Method it is a part of almost all training methods. After your goal race you should have some down time. During this down time you should take a few weeks to relax and refresh yourself physically and mentally. These few weeks of relaxing should include jogging easily. Do not feel guilty if you miss a few days here or there during your down time. Be cautious not to miss too many days because you will begin to lose all the progress you made during the previous training cycle.

If you have not already done so now is the time to pick out your next goal race and begin the training cycle again, and build upon the progress you made. The Lydiard Method is a training cycle that can be followed over and over to build up for goal races. As with all training methods it takes time to improve. If you continue to follow the Lydiard Method over a long period you may set personal records in races that a few years ago you could only dream of. To quote the great coach Arthur Lydiard, “It is not the best athlete who wins; but the best prepared.”

Information for this article came from the Lydiard Foundation. http://lydiardfoundation.org

Darrell Lewis is a USA Track and Field certified coach. He also is the owner of Peak Performance Running. Darrell helps runners of all ability levels reach their running goals. You can view Darrell’s website at http://www.peakperformancerunning.org

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The absolute most important thing that you can do when running in hot weather is to hydrate properly. Running in the heat is a highly taxing activity that can deplete body fluid in short order. To function at optimum levels, the body needs generous levels of fluids, mainly water. Just keep in mind the fact that a healthy human being’s body is about 60% water at any given moment, and a runner’s performance can decrease by as much as 30% with only a 2% loss of water content. By not hydrating adequately the decrease in performance is unavoidable. If dehydration is great enough, it can lead to serious injury, such as heat exhaustion, heat stroke, head trauma due to fainting, or even death.

Most people underestimate how much fluid they need to drink. While the average sedentary adult needs to drink a minimum of eight 8-ounce glasses of water per day, the average runner needs a minimum of twice that much. You should drink 16 ounces of water two hours before your run, and another 16 ounces right before you start your run.

Depending on the severity of conditions of running in hot weather, such as the temperature, your intensity, and perspiration, you should drink anywhere between four to twelve ounces of water every 20 minutes during your run. Alternatively, if you’re racing, you should be able to pick up some drink at every aid station, which are typically placed at every mile. Assuming ten minutes per mile, you would pick up a drink after every other mile. However, it never hurts me to drink at every single aid station.

After your runs, drink another 16 ounces for every 30 minutes that you ran. Not only that, you need to drink fluids throughout the day. By drinking eight ounces of fluid every 1 ½ to 2 hours between your daily errands, you will have already done half of what is considered good hydrating. The other half will be taken care of in the moments before, during, and after your runs.

Keep in mind that if you are running in hot weather for more than one hour, replace some of the water (i.e. half the daily amount) with sports drink because the excessive perspiration will flush out needed electrolytes if you drink strictly water. Sports drinks will provide you with adequate amounts of sodium, potassium, and carbohydrates. During marathon training, my daily consumption consists of 1/3 water, 1/3 sports drink, and 1/3 fruit juices.

There are some helpful extra measures that you can take to make sure that you are properly hydrated. First, check the color of your urine. If it is yellow, or even worse, brownish, you need to drink more. It should be pale or clear. Second, even though you’re drinking lots of fluid, make sure that you are not urinating every 20-30 minutes. If you are, it means that you’re body is not retaining what you drink. This typically happens when you drink too much water, haven’t consumed enough sodium, or are consuming too many diuretics (i.e. coffee, tea, soda, alcohol). To remedy this, eat something salty such as chips, crackers, and pretzels and top it off with sports drink. Then follow up with another load every 1 1/2 to 2 hours. And don’t consume diuretics unless you have to, such as when you are on prescribed medication. Third, weigh yourself before and after your runs. For every pound that you lose after your runs, drink 32 ounces of fluid. Fourth, don’t wait until you’re thirsty to start drinking. If you are thirsty, you are already dehydrated and need to drink more.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

You may republish this article in it’s entirety and without changes if you provide a link to eRunningTips.com.

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I’d like to talk about cross training a bit because it can help you get in your needed exercise while dealing with all the challenges to your time, even when running isn’t possible.

Cross training, for runners, refers to exercises that are different than running. For walkers, this means changing to another activity besides walking. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. At its simplest it just means doing an alternate activity to the one you prefer to do the most.

The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes at that 60% level or you are not replacing one activity with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace one exercise with another for equal cardiovascular maintenance. Other than that, the sky’s the limit. Anything goes. Any activity will do.

This Coach’s Definition of Cross Training for Runners and Walkers

Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer. The word walk can be exchanged for run IF it is power walking or “heart pumping hard walking”.

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end.

Your total workout will be a minimum of 30 minutes. This is why, in track workouts, we always warm up a bit before getting into the meat of the workout. This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardiovascular strength or capacity.

Stretching activities and other exercise, even if not rigorous, are important to us for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG from walking or running. I’m differentiating here to clarify my definition. More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

Want to know how to calculate your MHR Minimum Heart Rate (also Base Heart Rate). Look for my next article.

Stephanie Atwood, M.A. is coach of a women’s fitness team in the Bay Area. A teacher and trainer at heart, she is currently certified as a personal trainer with AAAI/ISM and consults on sports nutrition. Stephanie’s undergraduate degree was in “experiential education” and her M.A.in cross cultural business communications. Atwood is completing a book on women’s fitness. Presently, Ms. Atwood is a Master’s Runner and runs or walks almost every day. When we’re moving, we’re getting fit. It doesn’t matter how fast we’re doing it!”

Ms. Atwood is author of the weekly fitness E-zine The Weekly Pep Talk at http://www.TheWeeklyPepTalk.com and hosts the blog http://www.altbgo.blogspot.com.

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Running in the summer can be challenging if you live in a really hot climate. Having trained for marathons while living in Chicago, Louisiana, and Idaho, I’ve literally trained in all weather conditions for running outdoors. With proper clothing and training techniques, you can run in any climate.

With summer approaching, here are 5 tips for running in hot weather based on my own running experience:

1. Run in the morning. Generally, it’s cooler and less humid in the morning. And, summer air quality levels are worse late in the afternoon. When I lived in Louisiana, I couldn’t get up early enough to beat the heat. But I could beat the sun. Now, I do the majority of my training in Idaho, where the hottest part of the day is around 5 pm.
2. Stay hydrated. Drink, drink, drink - before, during, and after your run. And, don’t wait until you feel thirsty. If you run on a path where there is no water, plan your hydration. Use a water belt, or plan to pass a convenience store where you can buy water or use their water fountain.
3. Dress light. Wear both lightweight, wicking material and light colors. Stay away from cotton. Most running clothes are made of moisture-wicking fabric designed to keep the sweat away from your skin and it allows for air circulation, thus keeping you cooler. Cotton holds the moisture, gets heavy, and doesn’t allow any air circulation. Also, light colors reflect the sun away from your skin.
4. Protect your eyes and skin. Wear sunscreen. There are many brands of sports sunscreen that are designed not to run so that you don’t get it in your eyes. Also, squinting uses up more energy and can cause headaches. Sunglasses offer protection from sun exposure and help to prevent headaches from squinting.
5. Pay attention to how you feel. Heat and humidity can be dangerous. Be aware of the signs of overheating. If you feel dizzy or if your skin feels clammy, stop and get out of the sun.

You shouldn’t let hot weather intimidate you - just be respectful of what the heat can do to your body.

And, now I would like to offer you a free special report entitled, “Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health.” Go to http://www.Running4YourLifeblog.net

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So you think you can become one of the 1/1000th of 1% of the world who can say they have gone and completed an Ironman Triathlon? It’s quite an accomplishment to either swim 2.2 miles, or bike 112, or run a 26.2mile marathon - but to do them all consecutively in one day?! Some would argue this is borderline psychotic Suffice to say, I am one of those psychotic people and to perhaps give YOU some inspiration that this “crazy” triathlon accomplishment can be a legitimate goal in your own lifetime, I couldn’t swim 10meters let alone 2.2miles when I signed up for my first Ironman.

With the right mindset and dedication, it IS in fact possible to squeeze in your training, your work, your social life, your laundry, your nap time, etc etc etc - but it all boils down to
how badly you want it. The sport of triathlon is growing at an alarming rate, so it would seem that a LOT of people are looking for a new challenge beyond doing a 5km or 10km or marathon. I was in the same boat, having done a few marathons, I figured what other test of endurance could I subject myself to and doing an Ironman seemed about right… I don’t exactly recommend doing Ironman as your first triathlon, nor do I recommend trying to do an iron distance triathlon without knowing how to swim - but if you want incentive to learn and a greater incentive to push yourself to the limits of physical endurance - by all means

Of course, most people start by doing a sprint distance triathlon or even an Olympic distance as they are not quite as intimidating. Some are even held indoors and you have the luxury of swimming in a semi-heated pool as opposed to a freezing cold lake (at least where I’m from). You won’t need to get yourself a top of the line time-trial bike and I’ve seen people do triathlon races with mountain bikes, and even a unicycle! Now THAT’s crazy.

In any case, the point is, the sport of triathlon is not as “elite” as many people make it out to be. It’s meant to be fun, it’s meant to be a challenge, and there really is no better feeling than crossing that finish line for your first multisports race whether it’s a short sprint, or your first Ironman. Regardless of distance you choose - Go For it!

Tavis is a 2x Ironman Triathlon Finisher and his hilarious GymSkinZ Triathlon T-Shirts are seen all over the world. His quest for Ironman Kona continues - you can follow his crazy adventures via his Triathlon Blog & Newsletter at GymSkinZ.com

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Running a race is quite different than doing a training run. Sure, you push yourself in training, but being at the starting line of a race - whether you are going for the “win” or running it to compete against yourself - is fun, exciting, and nerve-wracking all at the same time.

Regardless of the distance of the race, your level of experience, or your pace, these basic racing strategies will get you off “on the right foot”:

1. Be honest with yourself. Have you done your speed training? If the answer is yes, then you can probably maintain a faster pace. Is endurance your strength? If yes, then you should be more conservative and pass people later. Be realistic about what you can do.

2. Plan your pace and start slow. This is the hardest thing to do. You get so caught up in the excitement of the race, and you jump off the starting line like a horse out of the starting gate. Your adrenaline is pumping, and you’re so ready to get started that you don’t even feel like you’re running too fast. But when you see your first mile split and it’s 30 seconds than you’ve ever run, you know you’ve gone out way too fast.

3. Make adjustments. If you find that you’ve run the first couple of miles too fast, slow down a little to get to your planned race pace. You know if you can maintain that pace for the rest of the race. If you slow it down a little and by the last couple of miles you feel you have lots of energy left, then kick it in.

4. Hold your pace. If you manage to start out at your planned race pace, focus on maintaining that pace. Many studies show that running even splits often lead to personal records.

5. Run your own race. You are responsible only for yourself. You may have training partners, but when it comes to a race, you should “do your own thing.” You must not feel guilty about leaving a friend behind, nor should they feel like they can’t leave you behind.

6. Set your own goals for every race. Only you can determine your own personal challenge. Just because your partner wants to run a certain time, that does not mean that you must also. Your goals should be appropriate and realistic for you.

And, now I would like to offer you a free special report entitled, “Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health.” Go to http://www.Running4YourLifeblog.net

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Have you ever heard the description “skinny little runner”? Don’t those words just seem to go together? Well, if you’ve ever watched a marathon or other distance event live or on television, you know that description is not always accurate.

There is no such thing as the “perfect runner’s body.” Runners come in all shapes and sizes. Too many women (and men) believe that “thin is in” or that really good or serious runners have to be skinny to be fast. It is simply a stereotype - being fit doesn’t always equate with a stick thin body.

There’s more to being a good runner than being skinny. Here are three components that make up the Strong, Healthy Runner’s Body:

Proper Nutrition. Being a good runner is about being healthy. You can’t fuel your workouts on a few celery sticks and a cup of dry rice. You would never dream of trying to “run” your car with no gas. Your body is the same - you must have fuel to “run” your body.

Strong Muscles. Being a good runner is about being strong. We all have different body types, but we can all strengthen what we have. Doing simple strength building exercises will not only make you a stronger, better runner, but also build muscle and reduce fat. Many great runners are small and compact, rather than tall and skinny.

Cross Training. Activities other than running can help develop other muscle groups, which leads to overall fitness. Runners often neglect their upper bodies. Swimming, biking, rowing, cross-country skiing - all these activities can contribute to a strong, healthy body.

I can relate to those of you who sometimes feel ambivalent about your bodies. I am small and compact, but I’ll never think of myself as “skinny.” I simply work with what I have. We can’t compare ourselves to others - we’ll never come out even. We’re not competing against other people - really. We are running against the clock.

You should learn to love your body - whatever the size and shape - and to relate to it with gratitude and respect.

And, now I would like to offer you a free special report entitled, “Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health.” Go to http://www.Running4YourLifeblog.net

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Picking the right pace for yourself during the marathon is the key to how well you eventually complete the race. First of all it’s important to understand what is happening to your body as you progress through the long marathon distance.

At the start you will be running quite comfortably (hopefully anyway!!), due to your marathon training and your carbohydrate stores (glycogen reserves). However your supply of accessible ‘fuel’ is limited, and as you get to the 17 mile mark and later you need to draw energy from your bodies’ protein and fat just to keep going. At the same time you are also fighting dehydration. You can lose 2 - 3lbs per hour of body weight as you sweat during the run.

Now imagine that it’s a windy day or a hilly course (or both!). Your energy output has to increase if you want to maintain your pace and time goal. However this may well mean that you’ll use up your available energy stores before you even reach the 17-18 mile mark.

The same goes for the temperature and humidity level during the race. If these are high you will sweat more and be more affected by dehydration. This will negatively affect your performance by 10 to 15 %, which translates into about 1 minute per mile. In other words you will be slowing down…

Marathon runners ‘hit the wall’ because their glycogen reserves are depleted and they feel really weak. This feeling will be compounded by the effects of dehydration. At this point many runners have stop and walk just to keep going. Obviously they will be unable to meet their marathon time goal.

So, knowing all this in advance, the wise marathoner will carefully assess the race conditions at the start of the race. If it’s hot it’s best to start slower until you have reached a steady running rhythm. The same goes for running into a headwind. You should also take into account your running form after six miles or so. Are you relaxed and feeling as good as you should at this early point in the run? If not - it’s time to slow down for a while to see if you recover.

To successfully complete a marathon you must run as far as you possibly can within your body’s comfort level. That might sound like an oxymoron when we’re talking about 26.2 miles, - but it is possible! If you can reach the 16 mile mark without a lot of stress then you have a good chance of finishing the race without too much trouble.

The key point is to start out with a target pace range in mind, and not an absolute goal like 3hr 45 m. For example you might pick a pace between 8:30 to 9:00 minutes per mile (for a marathon time in the 3hr 40m to 4 hr range approximately). Then adjust your pace according to the conditions and your own running ability on marathon day. It’s usually better to start at the slower end and then increase the pace as you get further into the race.

Try this and you may well be pleasantly surprised with how well you complete the race.

Mike is a fitness enthusiast, runner and walker who has completed over 25 marathons. For more information about running the marathon, download a copy of his Free report ‘Marathon Race Strategies‘ Mike is also the developer of customized training logbooks. To get your own personalized Running Log, visit Custom Running Logs. His website about marathon information and training can be found at: 26.2 - The Marathon Website.

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So much information is available on the internet about nutrition, it is difficult to know what to eat or what to avoid. One of the biggest mistakes runners make is improperly nourishing their bodies, especially people who enjoy running early in the morning before eating breakfast. Without proper fuel, glycogen and blood-glucose levels can fall to dangerously low levels, which will affect a runner’s energy levels. A good breakfast can lend a hand with a successful workout.

Breakfast of Champions

Breakfast should consist of simple and complex carbohydrates and some lean protein. A meal of about 500 calories for two to three hours of running is normally sufficient. Eating toast or a bagel with peanut butter and fruit is a good way to begin your workout because it is packed with carbs and low in fat. Stay away from coffee, fried foods, vegetables and anything you know will upset your stomach.

After your workout, your meals should be a high carbohydrate, high protein combination to promote muscle recovery and nutrient replenishment. Some good suggestions are pasta with grilled chicken or salmon, brown rice with tofu, or an egg white omelet with wheat toast. This is also a good time to take a vitamin supplement or nutritional drink.

Drink Lots of Water

A runner has to stay hydrated. The best method for this is to drink plenty of water before the run. Don’t wait to feel thirsty before drinking because that is a symptom of dehydration. There are many sports drinks on the market, but be careful of the carbohydrate levels and sodium levels in some. Water is the best drink of choice for an athlete.

Not only is it important to drink during a run, it is important to drink after running. Avoid drinks containing caffeine immediately after running, as caffeine is a diuretic and can contribute to dehydration.

Nutritional Supplement for Endurance

To ensure proper nutrition without overeating, a supplement is recommended for runners as this will add nutrition without adding unwanted calories or body mass. Vibe is an excellent choice for a nutritional supplement. Vibe is the most complete answer to a runner’s need for essential nutrients. This nutritional supplement is convenient, great tasting, and economical. It is a powerful way to receive balanced nutrition for an active runner. A more complete, proven combination of healthful goodness in liquid form can’t be found. More information about Vibe is available at www.NutritionForChampions.com

Karen Vertigan Pope writes for Ciniva Systems, an award winning Virginia web design company. Ciniva specializes in web design and SEO. Ms. Vertigan Pope is the Project Support Manager of Ciniva Systems. Ciniva Systems is in charge of SEO for http://www.NutritionForChampions.com.

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