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

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

Most people know someone who has tackled the marathon distance but did you know there are those who go beyond that? If you’re curious about how and why a person would take on the challenge of running 100 miles then read on.

1. Do You Sleep During The Run? No, personally I do not. Since these are races my goal is to finish the distance as quickly as I can; also there is a 30 hour time limit for most 100 milers leaving little time for naps.

2. Do You Walk? Yes, I would say that I walk about 30% of the total distance (30 miles). The “plan” is to walk the uphills, jog the flats and run the downs; of course if the race is relatively flat then you must include scheduled walk breaks. At Arkansas Traveller I didn’t follow this plan and ran everything for the first 16 miles which almost caused me to DNF early in the race due to the heat and humidity.

3. Do You Eat While You Run? Yes, you’re supposed to. In a 100 mile race I’ll burn around 15,000 calories so it is essential that I replace these calories during the run. For me I have a hard time eating as I tend to have no appetite and an unsettled stomach; I force myself to eat whatever “looks” good or something I can just gulp down. At Arkansas Traveller I lived on Coke and Soup during the last 60 miles but typical aid station fare includes Soda, M&Ms, Gels, Sports Drink, candy, chips, cookies, PB and Jelly sandwiches, boiled potatoes and about anything else you can imagine (pancakes, sausage, bacon, hamburgers, etc.). You must also replace your electrolytes during the race by either consuming salt or electrolyte capsules. Personally I take Succeed Caps and in hot weather consume about 3-4 an hour; during the AT100 I took over 60 S-Caps throughout the 24 hours I was running.

4. Do You Stop To Rest? There are aid stations about every 4-5 miles where we fill our water bottles, grab something to eat and see our crew if the station is accessible to them. My rule is to get in and out of an aid station in 2 minutes or less as I take food out with me to eat while I’m walking. My crew usually walks along side refilling me with Hammer Gels, S-Caps, Woerther’s Candies, Starlight Mints, Clip 2 and Tums. I almost NEVER sit; as the old ultra saying goes “Beware of the chair!” It has been the cause of many DNF’s (Did Not Finish) for other runners.

5. How Long Does It Take To Run 100 Miles? As Davy says in his response it really depends on the course. Kettle was my first 100 miler and I finished in 27 hours and 11 minutes due to the fact that I walked the entire last 38 miles. At Arkansas I finished in 24 hours and 35 minutes as I was better prepared both mentally and physically for the night portion; I practically ran an even split (1st 50 miles in 12:09 and last 50 miles in 12:26). My short-term goal is to run a sub-24 but my “stretch” goal is to beat 22 hours.

6. Why Do You Like To Run 100 Miles? That’s the Million Dollar question that I get all the time! First and foremost I like to push myself to see exactly what I’m capable of; the feeling of accomplishment when you finish is unsurpassed by anything else I’ve ever experienced. I love the people I meet during the journey and the beautiful places I get to see. I’ve learned a lot about myself; I can achieve anything I set my mind to and when the going gets tough I’m able to handle the stress in a calm manner (something I try to apply in everyday life). I enjoy reflecting back on the race and going through the “play by play” with family and friends; it’s like reliving the excitement all over again! Lastly, you can’t truly appreciate “rest” or a shower until you’ve run a 100 miler.

7. How Long Does It Take You To Recover? I’m usually running again by the next weekend although I stick to trails and go no further than 7 miles. Typically I do a “reverse taper” and am back to my average weekly mileage by about 3-4 weeks after the race. I ran the Rock Creek 50K three weeks after Traveller and missed my 50K PR by 3 minutes placing 7th overall; my recovery time is getting shorter and shorter as I get more miles on my body.

8. What Do You Think About As You Run? When running a race of this distance you focus on how you’re feeling (body scan from head to toe and internally), keeping your hydration/electrolytes in balance, following your fueling strategy and what you’re going to need at upcoming aid stations. When you scan and something isn’t right you then move into a solution oriented mode to figure out what you need to do to fix the problem before it gets any worse. If you are at a REALLY LOW POINT you start thinking about why you’re doing this as you search for meaning and inspiration to push on.

9. How Much Do You Have To Train? I average about 50 miles per week and a typical week consists of 4-5 runs of 6 to 10 miles and one long run over 15 miles. The Long Run is really the key as it primarily trains the endocrine system to handle the stress you will encounter during a 100 miler. I ran at least one race of 50K or longer practically every month this year.

10. Doesn’t It Hurt? Yes! There are times when the pain seems unbearable; you must know the difference between “safe” pain and pain which signifies a problem so serious that you must quit. By about mile 50 everything hurts to some extent so it simply becomes varying degrees of pain. At Arkansas I actually started feeling better as the race progressed during the last 50 miles; I’ve found that for me late in a race it is less painful when I’m running than when I’m walking or standing still. As Davy said, after the race the pain subsides but the memories and sense of accomplishment last a lifetime!

11. Do You Get Blisters? I am blessed in that I have very few foot problems and rarely get blisters. If I do they are small and relatively insignificant; I usually don’t even notice them until the race is over.

12. What Kind Of Shoes Do You Run In? I run in trail running shoes and love the Asics Gel Trabucos; I’ve tried others but keep coming back to these. I also wear Injinji Socks, use Sole orthotic insoles and Dirty Girl Gaiters. During Arkansas Traveller I ran in the same pair of shoes the entire race, never changed my socks and my feet felt great (it’s all relative).

13. How Many Miles Do You Run In A Year? I just started running in September, 2005 so: 2005 - 492 Miles, 2006 - 2454 Miles, 2007 - 2750 Miles

14. How Often Do You Run 100 Miles? I’ve only run two 100 milers and completed both of them in 2007. I also ran races of all distances including two marathons, six 50K’s, one 6 Hour Timed Event and one 50 miler. For 2008, I will run fewer races and plan to participate in three 100 milers; I will run less 50k’s and no marathons.

15. Do You Win? Not Yet. I am relatively young and early in my ultra career; the highest I’ve placed in a 100 miler was 20th at Arkansas. My running times in general have improved quite dramatically this year and I do think that someday I’ll be able to run a sub-20 hour 100 miler. Is that good enough to win? Depends who shows up that year.

Carey W. Smith
http://carey-goingthedistance.blogspot.com/

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

Treadmills are very popular fitness equipment among the exercisers world wide. Millions of people use treadmills to get fit and loose weight either at their own homes, gyms, clubs, work & etc. Walking and running are one of the popular exercises that almost anybody can do, and it can be done on a treadmill.

Treadmill workouts are easy way to increase your heart rate and burn calories, there’re variety of workouts. The type of workout that is best for you depend on your fitness level, whether you want to loose weight or be fit and what you enjoy doing e.g. intense workout or continues steady pace workout. Find a fitness program that works for you. Depending on your preference, combine your workout with music, television or videos.

Buying a Treadmill

Buying a treadmill can be very confusing, there’re varieties of brands, featured programs and types of treadmills which makes buying a treadmill nightmare. It is a big investment to make and can also be one of the best buys you ever make since you will feel healthier and more energetic after putting your treadmill into use. For decades treadmills are still the number one home fitness equipment, smart buyers educate themselves and find the best machines for their money. Remember using a treadmill in a gym is one thing, but buying one for your home is a serious matter.

The best way is first decide what types of exercise you want to do, do you intend running, walking or strength training? Do you want a motorized treadmill or manual? Do you want featured programs such as heart rate monitor, inclines, calorie counter, timer & etc? Once you narrow your options, do more research on the type of treadmill you want?

What you need to know about treadmill ratings Treadmills are rated based on their featured programs, incline, motor, belt, warranty and overall feel. There are two types of ratings consumer rating and expert ratings. Consumer ratings are surveys from consumers who bought the machine; expert ratings are conducted fitness experts.

Consumer ratings are surveys collected from treadmill users and purchasers, these types of surveys are conducted by the sellers or the consumer voluntarily publishes their reviews and ratings on online consumer research websites. Treadmill ratings are based on tests that simulate a year of use. This review recommends the best treadmill buys for walkers, runners and those who want to do a little of both.

Expert ratings are usually conducted and written by fitness experts such as running world, treadmill doctor, consumer reports, consumer guide, men’s health, prevention magazine & etc. These types of surveys usually focus on the credibility of the machine and how strong is the machine for workout, whether is for only walking, running or both. Fitness expert’s rate and review various treadmills at various times in the year, these ratings are much less likely to be tainted by biased reviews.

Conclusion

Treadmills are easy to use and loose weight, but remember you won’t loose weight looking at it; you need to use it in order to get results. To achieve your weight loss goals, get yourself on a regular routine such as treadmill walking program or workout. Just like any exercise the more time you workout the more calories you burn and the more weight you lose. Buying treadmill is a huge investment and requires a lot of research, the benefit of research is that a good treadmill will provide you with many years of great workout making it one of the best home fitness investments.

For more information about treadmills visit http://www.exercise-with-treadmill.com

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

Most experienced runners can tell when other runners are in shape just by watching them run. They look for efficiency, a measure of how much energy is lost by wasteful movements during running. You run with your legs and all of your other movements are used just to balance your body. The main reason you don’t fall when you are walking or running is that your brain constructs a “center of gravity”, a point around which all movements on one side are balanced by equal movements on the other side. For example, when your right leg goes forward, your left arm goes forward and your right arm goes backward. You do this without thinking and your movements are automatically calculated in your brain.

A study from The Hospital of Laval in France shows that even the best runners lose their efficiency when they become fatigued (Journal of Sports Medicine and Physical Fitness, June 2006). Experienced runners have consistent stride length and form. This study shows that with fatigue, their stride length decreases and, more importantly, they start to lose form by adding a significant amount of side-to-side movement that wastes energy and does not drive them forward.

Running slowly does not teach your brain how to balance your body when you run fast. Good form comes from practicing running very fast in training. People who run slowly all the time usually have poor running form. They waste movements that do not help them move forward. For example, their feet often move to the side after they raise their feet from the ground. Their arms do not move loosely and comfortably to balance their bodies. They may run with toes pointed outward, which is a sign of weak shin muscles. If you want to improve your running form, run faster a few times every week.

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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 — and the FREE Good Food Book — at http://www.DrMirkin.com

Guest post: A while ago you may remember me writing about my wife not being a runner. Well it turns out I spoke too soon and she has successfully completed 2 runs in the past two weeks. Good for her I say. I have asked her to write a guest post on my blog - this is her account of the experience…

First things first. I AM NOT a runner. I decided this the minute I fulfilled my physical education requirement in high school. I was done with track & field, done with volleyball, done with basketball and floor hockey. I know what you’re thinking…but I am not and was not a large girl. I just didn’t enjoy the traditional gym class sports. My body favored a more delicate sport. Figure skating, dancing, yoga, pilates and the like. So I told myself. And to this day, those beliefs stuck.

Until, two weeks ago when my good friend decided to jump start her post baby weight loss with running. Can you help me, she said. Can you run with me?

My first run effectively defeated me. It was a warm day. My lululemon pants and I made it through a grueling 20 minutes of 3 minutes running, 1 minute walking. And after it was done I couldn’t decide if my shins & inner thighs or my chest hurt more…my chest won out (way too obvious joke) and I spent the day wanting to vomit. Runners are crazy I thought. How do people do this?

But, as the days past, I found I had the urge to pound the pavement again. Such a strange feeling. Fight it, I told myself. Don’t do it, it’s not your thing. But the run day came and out I went. And as I ran faster, and as I ran longer, my resolve was dwindling. Maybe I could be a runner. Maybe a decade old fear of P.E. could finally be kicked to the curb. Running, it seems, isn’t just for the tough girls. Running could be, in fact, for me!

Just don’t get me started on floor hockey. I am not a floor hockey player.

To be continued…..

After my lunch hour run on Monday there was a discussion happening amongst a couple of guys about one individual who is running the next Boston Marathon. The discussion was of course about the training program for such a race and the time and toll it takes to train
properly. This one individual made an interesting comment about running in general and the “perfect” distance to train for.

He said that the perfect distance to train for is the half marathon. The reason for this was two-fold:

1. It is easier on the body than a marathon is and the training is less “severe”.

2. The fitness level provided by being truly ready for a half marathon is perfect, and if you train for one half per year you will be in pretty good shape. It is a great trade off - the training program is not too intrusive and the fitness benefits are huge.

Thinking back on my own experience, I would have to agree. I have found a half-marathon training program pretty easy to integrate into my super busy life, and I have been in the best shape when training for one. More so than for the marathon - it was so demanding on my body I did not feel as “in shape”. Interesting outcome. However, I can still say I have run a marathon and I would not trade that for the world.

For those of us corporate slaves who work downtown in large buildings with phones and requests for assistance that never stops coming, one of the best ways to break up the day is a run at lunch. I know this is popular because the trail I run in Calgary during a normal lunch hour period can get pretty busy. Seems there are many people who find this time therapeutic and just a good time to get the run in.

If you have been reading my blog for a bit now, you will know that I often have trouble getting runs in due to work and family commitments. However, being the dedicated runner that I am, I feel guilty if I cannot get to that next run. Evenings only work about once a week, weekends can be difficult as we are family that is constantly out and about, and I try to start work pretty early in the morning so to get a run in could mean a 4:30 am wake up - I love running but I love sleep too! I have run to work in the morning, and have made the 10 mile run to work, but by the time the afternoon rolls around it is tough to keep focused on work. This pretty much leaves lunch time as the next best alternative.

Running at lunch has some good benefits:
* Breaks up the day
* Allows your mind to refresh - nothing clears out stress like a good 6 miler
* If you run with someone, it can be a good time to socialize
* In the summer, it is nice to enjoy the sun and break free from the 50 story building you work in
* You don’t eat as much at lunch (this is true for me - I have never asked others if this is the case)

So with running working well, I thought it would be interesting to display my overall training schedule. I use the FIRST training methodology which prescribes 3 key runs per week and 2 cross-training sessions:

Monday: Key Run #1 - Evening - Speed work
Tuesday: Cross-Train # 1 - Bike to and from work - 10 miles each way
Wednesday: Key Run #2 - Lunch - Tempo run
Thursday: Cross-Train # 2 - Bike to and from work - 10 miles each way
Friday: Key Run #3 - Lunch - Long run

I am sure I will need to adjust this as goals and life changes - but this is what is working now.

Although I love the sheer act of running and the high that I get after completing an especially long run, one of my primary motivations for running is to become a lean mean runnin’ machine. Notice I did not say lose weight - what I am looking for is reducing my body fat and increasing my muscle.

I did some research on the best way to achieve this and came across a good article by the Serpentine Running Club. Their summary of the steps to manage body fat is as follows:

1. To lose fat, you need to eat fewer calories or burn more energy
2. Don’t diet: run instead.
3. Don’t begin a diet and start to run at the same time
4. To lose more body fat, exercise more
5. Rebalance what you eat
6. Drink plenty of water
7. Focus on your body fat, not your weight
8. Running more slowly will not burn more fat
9. Exercising part of the body does not reduce the fat in that part of the body
10. Don’t overdo it

I have contacted the fitness club I work out at and have asked to schedule a body composition analysis. During this analysis, they will take a number of measurements, including body fat percentage. My plan is to have this done every month to track my progress through my training. I will report on that within this blog (including some pictures I hope!)