The Running Guy
How to Improve Running

Using TRX Workouts to Improve Your Running and Sports Performance

As I wrote in my post on the Airdyne Exercise Bike, another tool I use to improve my running time is TRX workouts.  The TRX system is a whole body exercise aparatus that uses your bodyweight and some very well designed straps to give the user a whole body workout.

Personally, the TRX suspension trainer has improved my core strength, upper and lower body strength, mobility, and flexibility.  This has had dramatic benefits on my running performance as I know that my whole body is in better shape which allows me to run more efficiently and with more power.  Combined with my endurance work I have been able to see strong gains in both 5-K and 10-K time.  I did this without increasing the time I spend on the road but focusing on using the TRX from two to three times per week.

Most importantly other professional runners use the TRX their training.  Ironman Champs Chris Lieto, Linsey Corbin and Tyler Stewart all use the TRX as part of their regular routine.

On Amazon.com, there are a number of positive reviews of the system and many people have discussed how they use it to improve their running performance.

What is a Suspension Trainer?

The TRX falls into the genre of fitness equipment called suspension trainers.  Basically it is a series of straps and handles that the user attached to a stationary object and uses bodyweight exercises to build strength, mobility, and flexibility.

Here is a definition from Wikipedia which describes a suspension trainer the best:

Suspension Training is a type of bodyweight exercise in which a variety of multi-planar, compound exercise movements can be performed. These are done with the aim of developing strength, balance, flexibility, and joint stability simultaneously. Suspension Training can be considered a type of resistance training.

These trainers are also great in that they are very portable and take up very little space.  This means that you can use it at home without taking up any space.  You can also take it on the road and use it in hotel rooms to ensure you get your additional training in.

How TRX Workouts can Improve Your Running Time

The TRX system can be used in a number of different ways.  However, we are worried about covering running.  TRX running is what we will call a program that is focused on building up our running performance.

The benefits to runners and other athletes can be best explained by Matt Dixon, world-class trainer:

“My big message is that whether you’re training for cycling, running or triathlon, people tend to dramatically over train and get very fit but very tired. We put the TRX up there as equal in importance to swimming, biking and running [for triathlete clients],” says Dixon, who is also an instructor at the VeloSF cycling training center. “That’s one of the secrets of our success. We have far fewer injuries and much greater strength and stability as a result of integrating TRX training into training programs.”

They key is less injuries and greater strength and stability.  As part of a whole training program runners who have built the TRX into their programs are faster and less prone to injury.

TRX Workouts – Training with the TRX to Improve Your Running

There are a number of good TRX workouts that you can do to improve your running.  I want to start with a video from the people at TRX that give a good overview of how to train for endurance events like running using the TRX suspension system.

 

The exercises outlined in this video will go a long way to get you ready to take on longer runs and actually improve your running time.  Some other examples include the TRX corkscrew, the TRX jump squat, and even the TRX muscle-up.  All of these will improve your whole body strength and allow you to recover better for those longer runs.

Where to Buy the TRX

I hope I have convinced you that the TRX is a viable tool for runners.  Bar-none, the best place to buy one is on Amazon.com.  They are the cheapest.  Be sure to get the TRX door anchor kit so you can use it at home.

 

How to Get Faster at Running by Training with the Bowflex SelectTech 552 Adjustable Dumbbells

When I first started running the question I had in my head all the time was, “How to Get Faster at Running?”  I thought I had been doing everything right.  My mileage was steadily increasing over the weeks as I built up to my half-marathon race at that time.  But it was not getting that much faster. It wasn’t until I purchased a set of Bowflex SelectTech 552 Adjustable Dumbbells and started to build strength workouts into my running program.

Why Strength Helps Us Run Faster

Do you think that strength workouts will be of no benefit to you as a runner?  If you are like most people then I bet you do.  However, building whole body strength has a couple of huge benefits, including helping you run faster.

Consider this quote from Runner’s World:

“Running faster is easier if your whole body is working with you,” says Jim Fischer, head coach of men’s cross-country and track at the University of Delaware. “A runner with strong legs but weak arm muscles and weak core muscles will always be slower than a runner with total-body fitness.”

It stands to reason that a stronger body will work better and actually allow us to have quicker leg turnover and more efficient and powerful whole-body movement which can only lead to faster running time.  So, if the question is, “How to Get Faster at Running?”, the part of the answer needs to be building strength.

Bowflex SelectTech 552 Adjustable Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

That is where the Bowflex SelectTech 552 Adjustable Dumbbells come in to play.

Strength, Not Size

Before I talk more about these dumbbells and my program, I want to emphasize that we are talking about building strength, and not necessarily size.  As a runner you don’t want to get bulky as the extra weight will slow you down.  As such, you don’t need to be doing huge olympic lifts in your strength training. Instead you are going to focus on basic movements with heavy weights for lower reps that will add strength but not  size.

Why Adjustable Dumbbells

I workout at home a lot.  As a busy professional I don’t have a lot of time to be going to the gym in addition to logging the miles I need to depending on the race I am working towards.

That is where adjustable dumbbells come in.  These dumbbells pack up to 52.5 pounds in each dumbbell (there are obviously two) which saves a lot of space.  Basically, you simply turn a dial to select the weight you want and pull the weight up.  Only the weight you choose comes out of the base.  It is actually pretty cool.

How to Improve Your Running Time with Dumbbells

The key to workout with adjustable dumbbells in reference to improving running performance is to lift real

Bowflex SelectTech 552 Adjustable Dumbbells

Breakout View of SelectTech System

heavy.  You want to be able to stimulate your muscles to get stronger and the best way to do that is to slowly build up the weight you lift over time.

You also want to focus on around 5 to 8 reps, meaning that by the end of those 5 to 8 reps you cannot possibly do another rep with good form.  Do this a couple of times a week and add additional weight once those 5 to 8 reps are getting too easy and you will get stronger.

Summary: For each dumbbell exercise, do 3 sets of 5 to 8 reps max.

That being said, you don’t need to fully take my word for how good these are nor how to workout with them.  You can see other people’s suggestions for how to use the dumbbells by reading the product reviews over at Amazon.com.

Which Exercises to Do

Here are the best exercises that runners can to to get faster at running:

  • Straight Leg Deadlift

  • Lunges

  • Squats

  • Dumbbell Rows

  • Bench Press

  • Lateral Dumbbell Raise

  • Calf Raise

Summary

So to sum up, I would recommend that any runner build in a strength component in to their running program.  This will both reduce risk of injury and also help you to run faster.  Stronger is better!

I purchased my set of adjustable dumbbells at Amazon as they were way cheaper than any store in my city or any other online retailer. Check out the current prices, and overall positive reviews, by going over to Amazon now.

How to Improve Running Time By Using the Airdyne Exercise Bike

I have drastically improved my running time by training on an Airdyne Exercise Bike. I have one of these bike both at home and the gym where I workout at and the benefits to my running performance have been very clear. Over the past year I have been able to cut my 10-K run time down by 3 minutes and my half-marathon down by 7 minutes.

If you think about how you train for your own races, you are probably doing most of your training is simply heading out to run. During these runs you may do drills, fartleks, hills, and sprints, all with the goal of improving your running time. That is fine as you get started, but as the miles add up over the week many runners risk injury and reduced performance Airdyne Exercise Bikebecause they don’t allow time for complementary exercises. That is where the Airdyne Exercise Bike comes into play. If you build a program with this bike into your running schedule you will see similar results that I have over a relatively short period of time.

The Key Benefits for Runners of the Airdyne Exercise Bike

The airdyne bikes are designed in a manner that will bring huge benefits to any runner. Here are a listing of what these benefits are:

  • Builds strength – because of the progressive resistance you get with the Airdyne you actual build leg and upper body strength during your workout
  • Effective cross-training exercise that works complementary muscles (quads and core) that will improve your running speed
  • Increase leg turnover speed due to the pedalling action that requires a consistent and steadily increasing level of resistance
  • Provides your whole body from a rest from the impacts brought on by running – the Airdyne bike provides a low impact workout that complements running nicely
  • Different from normal exercise bikes in that the resistance builds as you go faster – this forces you to progress in terms of both strength and cardio ability
  • Amazing cardio workout – I dare you to try to do at a steady pace on this thing for over twenty minutes!

How the Airdyne Works

The Airdyne exercise bike is designed differently than other exercise bikes. The main difference is the way it uses the resistance to provide you with the level of workout you need. There are no dials or knobs to twist! If you are anything like me I can be a bit lazy and on exercise bikes ALWAYS go with a lighter resistance Airdyne Exercise Bikethan I should.

Instead of using friction as its resistance mechanism, the Airdyne employs wind resistance. At the front of the bike there is a large fan that the user turns by using the pedals and pushes and pulls the handles. As you pedal and use the handles harder and faster the fan spins creating wind resistance. The fast your spin the harder it gets, and continuing at a pace that pushes you will build leg and upper body strength as well as cardio fitness.

If you do a program of 1 to 2 times per week supplementing your running workouts, your legs and upper body will get stronger and you will improve running time!

The Two Downsides of the Airdyne

There are only two downsides that I have come across with both my own and my gym’s bikes. The first is the noise. With the large fan spinning at a high rate it is loud. Not a problem if you don’t want to watch TV while you bike. I would suggest you focus on your workout and not watch TV, but that is my choice.

The second downside is that it does take some maintenance to keep it running smooth. You need to keep the chain oiled and ensure all the bolts are tight. This is easy to do and the manual covers it well, but just be aware.

A Sample Workout Routine to Supplement Your Running Program

I have found the best workout to complement my running program is a high intensity interval training (HIIT) program on the bike. Running is usually a long and steady type of workout so supplementing with HIIT is very valuable in that it allows for recruitment of different muscles and nervous system responses.Airdyne Exercise Bike This will make you a better runner.

Specifically, I either do a Tabata program or a longer HIIT interval. In Tabata, I go balls to the wall for 20 seconds and rest for 10 seconds and repeat this 20 times. By the time I am done I am spent – just be sure you actually go all out on the pedals and handles!

For the longer intervals I pedal hard for 30 seconds and rest for 30 seconds. This just breaks the workouts up and makes it more interesting.

Again, this type of training works different muscles and is very valuable to runners.

Amazon Reviews

I like to reference Amazon reviews to see how good a product really is. In fact, I encourage you to do the same. Click this Amazon link and you can see how many positive reviews the Airdyne Exercise Bike has. In fact, at the time of this writing there are 158 reviews with 144 of those a rating of either 4 or 5-stars. So don’t take my word for it.

Summary

If you are in the market for a piece of exercise equipment to improve your running and supplement your running program, then the Airdyne Exercise Bike is the best option.  You will get stronger and your cardio will go through the roof – mine has.  And, as stated earlier my times are better.

The Importance of Physical “Variability” in Cardio Exercise

Your Cardio Workouts may NOT be helping you unless you incorporate a high range of heart rate shifts in your training

By Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist
Author of best-seller: The Truth about Six Pack Abs.

Are you a cardio junkie? Everyone seems to think that “cardio” is the best way to get in shape and lose body fat. I’m going to show you with this article why I disagree!

It is quite common to hear fitness pros, doctors, and other health professionals prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations go something like this:

“Perform 30-60 minutes of steady pace cardio 3-5 times/week maintaining your heart rate at a moderate level”

Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that “physical variability” is one of THE most important aspects to consider in your training.

This tendency can be seen throughout nature as most animals tend to demonstrate “stop-and-go” motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities such as running long distances at the exact same speed the whole time.

Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery.

To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.

Highly Variable Cyclic Training

On the other hand, highly variable cyclic training has been linked to increased antioxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors.

On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way… Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio exercise is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.

Sports Workouts and Sprinting

There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, baseball, etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a MUCH wider heart rate range compared to just steady walking or jogging.

Doing swimming workouts in a variable intensity fashion may also be more beneficial than just swimming for a long duration at the same speed. Same goes for bicycling — that is why mountain biking, which involves extreme ups and downs at various intensity levels may also be more beneficial than just a long flat steady pace bike ride.

One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints. Wind sprints can be done by sprinting at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next sprint. 6-12 total sprint intervals is usually a very challenging workout for most people.

In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog

Interval 1 – run at 8.0 mi/hr for 1 minute
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes
Interval 3 – run at 10.0 mi/hr for 1 minute
Interval 4 – walk at 4.0 mi/hr for 1.5 minutes

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

Also, don’t overlook other great ways to incorporate variable intensity cardio training by using a jump rope, a rowing machine, stairs running, or even outdoor hill sprints.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

Full-body strategically-designed resistance training programs along with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in my book The Truth About Six Pack Abs. If you’re serious about getting lean for good, this book is a must-read.

Runner’s Diet – Beyond the Basics

Every runner knows that eating healthy foods such as fruits and vegetables, lean meat and nuts are good because they boosts our immune system, repairs working muscles and most importantly it provides energy for the run. Yes, the energy you need does not only come from energy bars, energy drinks, but do they come from real food as well. Most would argue that eating energy bars are far more convenient than eating real food, but by following the suggestions below, your body will get the dozens of nutrients it needs to become healthier and more optimized for running.

Believe it or not, you can get the most from your fruits and vegetables by looking at their colors. There is a wide range of spectrum to choose from, each pigment offering different health benefits. The red fruits and vegetables may contain lycopene (tomato), ellagic acid (strawberries) and Quercetin (apples, red onions) to name a few. These nutrients reduce the risk of certain cancers and lowers blood pressure. Moreover, orange and yellow pigmented fruits and vegetables may contain beta-carotene (apricots, carrots) that helps prevent night blindness and improves your memory; and vitamin C (oranges) which boosts the immune system. The green pigment has chlorophyll that reduces the risk of cancers and normalizes digestion time. The blue and violet pigment like in the case of grapes has resveratrol which is good for the heart.

And it is much better if you will eat these with the skin on. Aside from the added fiber, the skin has phytochemicals that lessens the risk of preventable diseases. Instead of using a peeler, it is smarter to just wash the produce thoroughly and when cooking in high heat to wrap it in foil to leave their skin intact.

A rule of thumb for runners: eat nine servings of rainbow daily. It means to get as much as five colors or more of produce in their plates. By following this regime, you can maximize your intake of essential vitamins and minerals.

In your daily diet, you should also include 4 to 5 servings of seeds. Studies have shown that seeds contain protein and essential fats, and also compounds that are antioxidants. Seeds help you maintain your body weight as well as it lowers the risk of Type 2 diabetes and certain type of cancers.

As for your source of protein, your best option will be from meat coming from free-range or grass-fed animals. Aside from protein, it is also a source of iron and zinc for healthier red blood cells and a stronger immune system. In preparing meat, make sure that you trim the fat and instead of frying, you can either grill it or bake it. Aim for 140 to 200 grams of lean meat daily along with the fruits and vegetables. Researchers report that eating a well-balanced diet will result in a lower risk of heart attack, vascular diseases and stroke.

Seafood is another vital source of protein. They are an excellent source of zinc, copper and chromium which are essential minerals that most runners lack. In choosing seafood, it is recommended that they come from deep cold regions. Fish like Salmon, Char, Mackerel, Sardines, Cod, and Oysters are great examples. The reason is that they contain more Omega-3 fatty acids. Omega 3 benefits include better brain development, a healthier heart, and protection against joint pain, fewer headaches and many other health benefits. It is recommended that you eat at least two servings per week.

Another product from animals that is highly nutritious is milk. Milk supplies calcium and whey. These two gives the immune system a boost while lowering the blood pressure and lessening the risk of heart diseases. Fermented milk products like yoghurt and cheese have live bacteria that also strengthen our immune system. It is best to eat two to three servings of low-fat dairy daily and 1 serving of fermented milk product.

Wrapping it all up, eating nutritiously for runners is as easy as it is fun. The variety of the different sources of nutrients should prepare the runner for even the hardest training regimen.

Go beyond the basics with our comprehensive list for the best women’s stability running shoes. Men will want to check out our Top 5 picks for Stability Running Shoes 2011.

Article Source: http://EzineArticles.com/?expert=Al_M._Kind

The Truth About Quickness – I’m a big fan of Kelly Baggett, and he collaborated with Alex Maroko to create an excellent resource for runners who want to get quicker. Make sure you check his program out if you are looking for how to improve running!

Best Peaking Strategies For Triathlon Racing


You’ve been training hard and your race is looming. How do you make sure you are ready on the day?

Getting your preparation right in the final weeks before your key triathlon race can make all the difference to your performance. This period is commonly called a taper.

Before going any further, it is important to define what we mean by ‘taper’. This is the training or physical preparation you do in the weeks leading up to a race to optimise performance. It is not rest – rest is passive!

By manipulating the type, volume and intensity of training you can optimise performance. An effective taper has been shown to improve performance by up to 6% in well-trained athletes.

A lot of scientific research has been carried out looking at the ideal taper, yet it is still an area that is not fully understood. Not much research has been carried out on endurance events lasting 2 hours or longer, and there is a limited understanding of the physiological, neuromuscular and biomechanical factors involved.

So getting your taper right is still a combination of art and science, and you are likely to come across conflicting advice.

Based on existing research, the most effective taper appears to be one that starts 2 – 3 weeks before the race. During this period a 40 – 60% reduction in training volume should be incorporated, whilst maintaining training intensity and potentially including a small (~20%) reduction in training frequency.

So What Does This Mean In Practice For You?

The main aim of the taper is for you to feel fresh (both mentally and physically) by the time that race day arrives so you can perform at your best.

If you are fairly new to triathlon and have not got much of a training background (e.g. you have done around 300 hours of training per year or less – which works out at an average of 5 to 6 hour per week), then you should taper your training for only around a week.

This is because you are not doing enough volume of training to need longer. Also if you were to reduce training volume for 3 weeks you would start to lose fitness due to not having a significant training background.

If you have a good training background and are have been averaging about 10 hours training per week, then you can afford to have a longer taper – about 2 – 3 weeks.

Regardless of how long your taper lasts, you should reduce the volume of training by around 50% but still maintain the intensity of sessions. In other words reduce the duration or frequency that you train but keep the training at the same pace/intensity as you have been – not lower and not higher intensity.

This is to provide enough stimuli to prevent detraining, and to maintain feeling for race pace, muscle elastic properties and neuromuscular activation.

Generally this would mean doing work at race pace, but you might have longer recovery between intervals during your taper than you would normally, and fewer intervals.

During your taper, focus your training more on your weakest discipline. For swimming you may have to reduce the volume by more than 50% as you are likely to have local muscular fatigue more than in the other disciplines.

As swimming is such a technical event you will need to gauge how much you need to keep doing to maintain your technique and ‘feel’ for the water.

If you are training and racing at a high level, then your taper could start with a few days of rest, before gradually building your training back up again. The rationale is that you would be able to take advantage of the being fully recovered to enhance training tolerance and respond effectively to the training done at this time.

As mentioned earlier, getting your taper right is a blend of art and science. So whilst you can use the principles above, you will need to play around with the exact details of your training to get it right for your key race.

In general the higher the volume of training you have been doing the longer your taper will be. Most triathletes will want to peak for 1 – 3 key races per year. You can use an early season race to practice your taper for your key race(s). For all other minor races, 2 – 3 days rest before the race should be enough.

Don’t worry if you feel lethargic during your taper. This is quite common, particularly if you are used to doing a high volume of training. This doesn’t mean you need to up your training though. This period of recovery is important for you to perform well on the day!



Final Preparations To Maximise Triathlon Performance

During the last week or so before your key race it is a good idea to practice your transition skills. Also, find out what type of swim start your race will have and practice this if necessary.

Particularly if you are preparing for an Ironman then ensuring a high carbohydrate intake during the few days before the race is important.

Summary Of Tapering For Peak Performance For Triathlon

• Duration of the taper will depend on your training background
• Reduce volume of training
• Maintain intensity of training
• Reduce frequency of training
• Focus on your weakest discipline
• Everyone is different, so practice your taper to perfect it before your key race.

Rhona Pearce has a degree and postgraduate degree in sports science and exercise physiology, and 10 years experience of providing sports science support to triathletes. Her husband is a triathlon coach for the British Olympic programme and together they have developed the Intelligent Triathlon Training website:

Visit http://www.intelligent-triathlon-training.com/ to get your free triathlon training planner, and for lots of practical information and advice about all aspects of triathlon training, nutrition, triathlon gear, injury prevention and recovery.

Article Source: http://EzineArticles.com/?expert=Rhona_Pearce

5 Important Steps to Take in Preparing for a 5K Run



Preparing for a 5K run is no small matter, especially if jogging already seems like a major task!

Yet, a 5K (3.125 mile) run is not only for the experienced runner. It’s a good place to start even if you haven’t run an event like this before. All it takes is planning, time and commitment.

Here are five important steps to take before you embark on your very first 5K run:

1. Ask the Doc:

Getting medical approval is the first important step before preparing for a 5K run. Getting the green light from your physician ensures that you are physically and medically capable of handling the task at hand. Do you have special medical needs? Are there medical conditions that might prevent you from completing your training safely? ALWAYS check with your doctor first. And while you’re at the doctor’s office, also inquire about the proper diet you will have to adopt while preparing for the run. Remember, your doctor’s approval is vital.

2. Where’s your starting point?

After getting your doctor’s approval, it’s time to find out what your basic level of fitness is. This will help you better plan your strategy in training for the run. With your watch/timer handy, head to the gym or a running track. One the first day, time yourself running the full 5K. (This becomes your ‘base time’.) Don’t worry if you can’t complete it. It is important to remember that your progress will be gradual. Hang on to your commitment!



3. Setting realistic goals

Your success begins with setting realistic, achievable goals. With the base time you clocked on the first trial run, your goal is to beat that time. Don’t push yourself TOO hard the first few times you run. Aim to complete the same distance, but with a faster time. Then aim to complete MORE of a distance, always keeping track of how much time you took to run it. Reward yourself when you reach these self-set goals. But not with cookies.

4. Put it on the calendar

Remember, you have a life – and it involves work, family, and commitments outside of your training.

Get out your calendar and assign times for training, whether it is on a track at the gym, or at home. Your decision as to how often you’ll train will be dependent on your personal schedule, your access to a gym or track, your fitness level – and of course, how close the 5K run is. Take these into account, and you’ll find that training for the run will rewarding, and not stressful. Above all, stick to a running/training schedule. You’ll be thankful for this consistency.

5. Give it a rest

It’s 24 hours before the race. Give yourself a rest. Don’t train. Your body needs a chance to recover from the previous day’s training. It also needs to store up energy for the run that is tomorrow. Hydrate yourself with water and certainly stay away from caffeine. Assure yourself with a good 8-hours of sleep. It’s your big day tomorrow.

It’s 5K time

Finally, it’s the day of the race. Your preparation and commitment will pay off today. Enjoy the social event – and remember, you’re not alone. You run with other individuals who have worked equally hard to prepare for the run. Enjoy the experience!

Adam Keyes is a contributing writer to AviatorFlightFest.com, a website dedicated to promoting the Aviator Flight Fest & 5K Run/Walk event – a fundraiser for the Sycamore Junior High athletics program. For more information about this event, please visit www.aviatorflightfest.com

Article Source: http://EzineArticles.com/?expert=Adam_Keyes

Stretches to Help Prevent Shin Splints



Shin SplintsShin splints are a condition where the anterior tibialis muscle that runs up the front of your leg beside your shin bone causes discomfort and pain. Luckily, you can prevent shin splints from coming back, or indeed ever coming at all if you are lucky enough to have never experienced them.

In most cases the pain and discomfort in your lower leg is a result of overuse – either your activities were too intense or you just kept repeated stress on your lower legs for too long. In both cases the end result can be very painful shin splints.

There are 3 muscle groups to target in the lower leg – the anterior tibialis, gastrocnemius, and soleus muscles. In order to have a fully balanced leg you need both strength and flexibility in all three.

There are many different variations of stretches you can use to improve the flexibility and strength of your muscles, and here are some that I have found very useful in my years as a long distance and cross country runner.

Anterior Tibialis Stretches:

Lying Shin Stretch – Start by laying down on your side. you will do both sides so it doesn’t matter which you choose first. Hold your leg folded behind you and use your hand pull it tight into your thigh.

Heel Walking – Similar to the toe walking, but this time you raise your toes and walk with only your heels touching the floor. Repeat the process with toes pointed inwards, and again with toes pointed outwards.



Gastrocnemius Stretches:
Toe Walking – Lift yourself slowly up onto your toes, and walk around for about 20 to 30 meters and slowly drop back down to your heels. Repeat the process with toes pointed inwards, and again with toes pointed outwards.

Straight Knee Wall Stretch – standing in front of a wall, lean forward placing both hands on the wall. With one leg straight at the knee, heel firmly on the floor gently lean forward until you feel a pulling in your calf muscle.

Soleus Stretches:

Knee Bends – Standing with your feet flat on the ground bend your knees leaning forward as far as you can while keeping your heels flat on the ground.

Bent Knee Wall Stretch – Similar to the straight knee version above, but this time when you lean towards the wall your knee will be bent. This change in position of the leg takes the focus from the gastrocnemius muscle to the soleus muscle.

This list gives you two shin splint stretches for each group of muscles you need to work on to help prevent shin splints from returning.

I suffered from this condition for years before I really understand what was causing me so much pain and discomfort. Shin splint stretches are one of the methods I use to ensure good muscle strength in my lower legs, and to prevent shin splints from returning.

You can read the rest of my story and discover far more information about how to manage and prevent shin splints at my website dedicated to Shin Splints Treatment

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Yoga Makes Your Running More Effective


Running is good for you. Whether you are an experienced marathoner, or you’ve just signed up for your first 5K, pat yourself on the back. A regular running program offers numerous and substantial benefits for your entire body – efficient heart and lungs, strong muscles, dense bones, good digestion, and so on. As a runner you can whoop it up with decreased stress, a healthy body weight, and an enhanced quality of life.

You don’t get fit while you are running. Consider this. The repetitive, forward-moving, impact-based stride of running causes the body to break down. At the end of a run your energy stores are depleted. Your muscles are fraught with microtears, and their surrounding sheaths are irritated. Your pectoral, hip flexor, hamstring, and calf muscles are short and tight, causing imbalance to the joints they cross and affecting normal range of motion and function. You don’t get fit while you are running. All the physical benefits of running come while your body is resting and rebuilding in between your runs, and here is where yoga is especially helpful.

Yoga makes everything better. A regular yoga practice is the perfect complement to a vigorous fitness regimen, including running. First, running and yoga are quite similar. Both require breath control and good postural alignment for optimum effectiveness. Also, the active meditative aspect of running is completely on par with the mindfulness found in yoga.

Now here is where running and yoga differ and thus go hand-in-hand. The fast pace of running can take your mind away from what is happening in your body with each stride. Its vigorous intensity causes energy depletion, microtears, and muscle imbalances. Ahhh, yoga. The slower pace of yoga brings your body back to baseline and ready for your next workout.

1. Yoga teaches you to breathe. Run without breathing properly and you feel like your heart is plugging your airway, making the next lamppost seem very far away. Every yoga practice begins with attention to the breath. If you simply roll out your mat and breathe for 10 minutes, this is a good yoga. You become aware of your diaphragm muscle pressing down into your abdomen as you inhale and then relaxing upward as you exhale. Over time even your pelvic floor becomes a secondary breathing muscle. Yoga teaches you to bring an abundance of oxygen into your lungs and circulate it to your working muscles, which is crucial for running.

2. Yoga helps you find good posture. When you run, you move forward. Your head and neck reach forward, and your shoulders round inward. To compensate, your mid spine hunches. Bottom line, your spine is a mess.

The foundation of every yoga posture is proper alignment of the spine, pelvis, and shoulder girdle. The principles of good alignment in yoga apply to every exercise imaginable, such as squats, planks, sitting on a spin bike, and of course running. Learn yoga, and you learn how to activate core muscles for stabilizing the spine and maintaining good posture while you run. Have good posture while you run, and you’re running injury free for miles.

Good posture doesn’t just look nice. When aligned properly intervertebral disks, hips, and knees have the least possible stress and degeneration. Your lungs, digestive tract, nerves, and every other organ and gland function better. In fact, there is a strong connection between good posture and absence of injury and disease.


3. Yoga gives you longer muscles with greater strength potential. As mentioned earlier, the repetitive motion of running can shorten the resting state of muscles. This decreases a joint’s possible range of motion. Think for a moment about the hip flexors and hamstrings. They are on opposite sides of the hip joints, and they both become short and tight from running. Essentially the pelvis and thighbones become demobilized. Muscles moving through a smaller range of motion have lessened potential for developing strength. In other words, shortened muscles lack power, which is unfortunate because muscle power is helpful for getting you through your run.

In conclusion, yoga is the best cross-training activity for runners. There are three components of physical fitness: muscular strength and endurance, cardiorespiratory efficiency, and flexibility. A few quick stretches at the end of your run may help prevent some muscle soreness and injury, but they have little impact on maintaining or increasing the range of motion around a joint. Let yoga be the flexibility training that you need, and you will enjoy the breathing, postural, and strength potential benefits as well.

All That Is Wellness ( http://www.allthatiswellness.com ) is your healthy lifestyle e-zine. It’s where you come for reliable, relevant information about safe, effective fitness, mind-body wellness, wholesome nutrition, and great recipes.

Article topics are chosen with you, a real person, in mind. You have a genuine interest in making healthy lifestyle choices. You need credible information based on scientific research and expert recommendations, and you need this presented in easy-to-understand language. You are interest in the facts, but you also need practical ideas for implementation. We give you facts, as well as the “how-to” with workouts, exercise equipment, yoga sequences, good nutrition, recipes, and more.

The Web is a tangled mess of fitness and nutrition quackery. It can be exhausting sorting through confusing, conflicting, and inaccurate information. Be wary of fad diets that can harm your body systems and botch up your metabolism. Watch out for exercise movements and equipment that are ineffective or, worse, unsafe. Bookmark All That Is Wellness as your first stop for reliable advice and ideas.

Anita Parker, B.Sc., B.Ed., is the editor of All That Is Wellness. You can contact her at contact@allthatiswellness.com.

Article Source: http://EzineArticles.com/?expert=Anita_Parker

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