Archive for March, 2009

Running Mistakes – Running For Weight Loss! Avoid These Mistakes

Running is the most common and effective form of a cardio workout for weight loss. It is fun and full of energy. It increases the metabolism and burns out lots of unwanted calories. It is also a passion for many who can just keep on rigorous walking.

If you are looking for shedding those extra fats in your body, you should start your running or jogging session as quickly as possible. It will revitalize your body and mind offering you with much more slimmer body.

If you are running for weight loss, you should always avoid these mistakes. Let’s find out!

· Everyone makes mistakes when they run but if we can avoid them then it will serve our purpose. Wearing the right kind of shoe while running is very important. If your shoes are old and aren’t meant for running should be avoided. They can give you serious injuries.

· Over excitement can be dangerous when you run. You are prone to face shin splints, ITB syndrome and runner’s knee if you overdo things. You should always bend backward when you are running downhill and forward when you run uphill. Avoid swinging your arms side-to-side, which will cause breathing obstruction.

· Drinking water is very important before and after a long or short run. Your body gets dehydrated due to continuous burning of fats. It is always advisable to keep your body well hydrated.

· Wear right type of clothes which provides comfort when you run. Wearing very less clothes during winter or too much clothes in summer can cause serious health issues.

· You should always run according to the capacity of your body. You should take proper rest after running in order to heal your mind, body and soul. Take proper nutrition after your exercise.

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Posted by The Running Guy - March 28, 2009 at 12:15 am

Categories: Weight Loss   Tags:

Sports Watches For Running – Some Common Price Options

With so many sports watches available, you’d figure there would be plenty of sports watches for running on the market, yet many of the cheap ones are lacking in the functionality that is useful for runners who train to improve their performances.

If you are a jogger and just need a watch that can time your long runs, then all you need is a watch that can keep a record of your running time. You should have no trouble finding a cheap, digital sports watch that can handle this essential task for around $10-20 USD. But if you want something more than this, you should be prepared to spend at least $30-40 USD for a watch that can record lap splits, run a countdown or interval timer and allows you to configure the display screen the way you like it.

If you are seeking a heart rate monitor device to assist in your training, your cost will rise a little higher, or considerably higher depending on the quality of the heart rate monitoring device you are after. While a cheap heart rate monitor can be purchased for as low as $30 USD. Expect to pay at least $40-60 USD if you want something that is reliable, and much more than this if you want a top-of-the-range heart rate monitor watch.

Do you want speed and distance tracking? Again the cost will correlate with the quality of the watch decide to purchase. A pedometer watch can be purchased for as little as $20 USD, but if you want technology that is accurate, expect to pay at least $130 USD for an entry level GPS or foot pod speed and distance watch or more if you want advanced features.

A basic running watch does not cost a lot of money, but if you need something more sophisticated, the major sports watch manufacturers scale up in price and features to cater to just about any need you might have in your performance training. It’s just a matter of what you want to spend.

Visit our website to learn much more about the best sports watches for running. Check it out here. SportsWatchInformant.Com

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Posted by The Running Guy - March 21, 2009 at 12:31 am

Categories: Running Gear   Tags:

Breathe While You Run

One of the most important aspects of running is proper breathing techniques. Running is exhilarating and most people only think about running in terms of leg motion and perhaps a little guidance with arms. Taking in enough oxygen when you run helps you run for a longer time, more effectively and with less stress.

It is easy and natural to get out of breath when you run. Oxygen is the fuel for your body to perform exercise. When you exercise, your muscles need oxygen and your body sends more oxygenated blood to the muscles, making the lungs work harder to suck in more oxygen from the air. Hence, you can quickly get out of breath as your lungs are working harder while your muscles demand more oxygen. Be sure to run at a good pace where you can breathe more easily. Pace yourself so that you can easily talk with fellow runners. If you find that you cannot maintain a conversation while you run, slow down to a pace where you can.

Breathing well is important when you run because you enable a good, smooth flow of oxygen to your muscles, thus increasing your stamina and ability to cover long distances. You will also feel more comfortable and enjoy running more, which in turn, will enable you to maintain your workout more easily.

How do you breathe well? Breathing properly is very easy. You can have any kind of breathing pattern that works for you. Breathing from your mouth is better than out of your nose because you take in more oxygen, while letting out carbon dioxide. Breathing through your mouth also relaxes your facial muscles unlike breathing out of your nose, which will cause your facial muscles and jaw to tighten up. You can let your jaw fall open slightly as your lips part, taking in and expelling out fresh air.

Breathe short and shallow. You can take in several deep inhalations when you are running up a hill or feeling out of breath but keep your breathing pattern swift so that you can keep going. Avoid forcing yourself to breathe longer or harder. You should be comfortable in your breathing pattern. Your rhythm of breathing is also important. Keep inhaling and exhaling at a rate that is consistent for you, regardless of what speed you run at. Pay attention and find out what your own unique natural breathing pattern it is. Listen to your breathing. If you find that you are breathing too hard, you are running too fast for your current health condition. Slow down and adjust your running to your comfort level. You can practice by slowing down your breathing as you run at a slower pace. Gradually pick up the speed and employ faster strides to challenge yourself, while monitoring your breath.

You can check what your natural breathing pattern is by counting the number of steps you can run in a breath. For some runners, it is two steps and for others it is three steps. Keep your breathing regular whatever your pattern is and pay attention to steps or other intervals to help you monitor your breathing rate.

Breathe out of your belly as much as you can instead of your chest. If you are not sure how that feels, try lying down on your back and paying attention to your stomach. You will see it rise and fall while your chest stays stable. Try to maintain this while you run. By paying attention through breathing via your belly, you can over time develop a toned and flatter abdominal midsection because your muscles will be doing an isometric contraction.

By breathing well, you can develop good endurance, decrease stress, and promote a healthy lifestyle for yourself. Paying attention to your breath will encourage you to be more fit while having greater energy when you run.

Michele is a fitness expert with a Master of Science in Physical Education and Dance, and 28 years of industry teaching experience. A former professional dancer and choreographer in New York and Seattle, she has owned Balance since 1995 and was a principle in Twist Conditioning, San Francisco. Michele is also a Trainer for Fitness Anywhere, teaching the TRX system to trainers and group fitness instructors all over the US. She is a member of the College of Marin Health and Fitness Advisory Board and is on the faculty at The College of Marin. Michele lectures for corporations and other groups on how to make fitness and health a priority in our lives. “Small Steps Bring Big Achievements” is available to all corporate groups. She can be reached at michelevaughan1@mac.com
Get a copy of “The Balance Workout #1” Balance DVD at The Balance Workout

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Posted by The Running Guy - March 13, 2009 at 10:28 am

Categories: Fitness   Tags:

Marathon Training For Beginners – 5 Steps to Becoming a Runner

Whatever your goals for starting a marathon training program, be it weight loss or the thrill of competition, you may harbor a secret dread. You may be afraid that your initial efforts will fail. Motivation is key in marathon running and we have listed 5 steps to help you stay focused and pattern your training regime after. This should ensure you make it to the starting line for your first race.

Five Steps to Getting Started

1. Begin at the Beginning

If you aren’t a casual runner yet, you must at the very least be a comfortable walker. Begin by walking 30 to 60 minutes every day for a few weeks until the habit of exercise becomes second nature. When you are comfortable walking at a brisk pace of about 4 mph, start to insert a few jogs of 100 yards or so several times during your walk. You should feel invigorated by this new aggressive addition to your marathon training fitness plan.

This would be a good time to mention that you should try to avoid a few mistakes that cause burnout. For example, don’t start out too fast by trying to run a certain distance. Don’t run too hard but you should try to jog for about two minutes, and then walk for two minutes to catch your breath. Another mistake is to run on days when your enthusiasm isn’t there, and you must never tell yourself that a run is going to be hard or a burden. Running is best done with a positive mental approach

2. Begin Exercising For Distance, Not Time

This is a crucial step to get you over the hump of a new marathon training regime. You’ve done some light jogging and are ready to see if you can get into the runner’s mode. So here’s the deal: Now you should stop exercising in terms of time, or “60 minutes” a day, and start exercising for distance.

Start by jogging as far as you can on the first day. Stop when you can’t do any more. The next day, go at it again and try to beat the previous day’s distance. Day by day, you will be trying to get a little bit further. After a few weeks, you’ll find that while you may have been only able to jog half a mile the first day, you’ll be up to 2 or 3 miles (or more) if you are running 5 to 6 days a week.

3. Establish Goals and Enter Your First Road Race

By this time, your health has been improving and you’ve likely dropped few pounds. Next you will work to establish weekly mileage goals. You don’t have to run the same distances every day but at least one day should be an extended run, the longest distance of the week.

By now, you’re starting to build some of the endurance you need for marathon running. Your daily workouts have become a habit and are something you look forward to. You should be including some training days of strenuous workouts in which you work on speed as well as distance. You’ll also be scheduling rest days to help your body effectively recover.

If the idea of a 26.2-mile marathon seems daunting, pick a short race to start your competition phase. A 5K race is about 3 miles and should be an easy accomplishment for your first race. Once you finish your first 5K and enter the next race, perhaps a 10K distance, the experience of the crowds, the excitement, and your fellow competitors will be something you’ve come to enjoy and look forward to. As long as you feel comfortable running these distances, you should begin a proper marathon training plan.

4. Preparing For Your First Marathon

It’s recommended by marathon training experts that you run and train regularly for your first race for at least one year. You’ll be running every other day, which means four to five days a week, and recording (on a training schedule) a weekly average of 25 miles per week. At 3 to 6 months out, you should be doing some long runs once a week of about 9 to 10 miles.

Gradually, you’ll build up to an average of 35 miles per week. It’s not recommended that you push yourself too hard during this phase since you want to avoid injury. For each month, your marathon running schedule will include one easy week of 25 miles while the other three weeks should see an average of +40 miles per week.

It’s not a good idea (and completely unnecessary) to run a full practice marathon before the real deal. At least a month prior to your first race, put your endurance to the test and have one session in which you attempt 20 to 23 miles.

5. The Marathon

Your primary goal is to finish the race, so you want to be sure you take the steps to avoid injuries or blowing out at the half way point. You’re a beginner so don’t expect to keep up with the veteran runners; run at your own pace in order to make it to the end. In fact, start out a bit slower than what you normally average, then pick up the pace during the middle miles.

If you’ve done your year-long preparation and marathon training, you should be able to overcome the “wall” – that moment when your body alerts you that its glycogen is zapped and you’re now running on will power. You’ll be tempted to walk but try to keep your pace. You’ve got 23 miles behind you and can see the next mile marker ahead. Tell yourself your goal is within reach and it’s only a couple miles remaining before you finish your first marathon. And when it’s over, it’s an accomplishment and a high you’ll never forget.

About the Author:

Kevin Urban is the editor at TreadmillTalk.com. Visit the site for treadmill reviews and comparisons of major brands and over 100 models. Best treadmill buys in 4 different categories.

Copyright 2009 TreadmillTalk.com

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Posted by The Running Guy - March 7, 2009 at 12:43 am

Categories: Marathon   Tags: