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

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

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.

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

With literally hundreds and hundreds of half marathon races across the country and around the world to choose from, how do you pick the one to run that’s right for you, particularly if you are a beginner? For most people, the answer is most likely driven by their work and vacation schedules, but it’s a good idea to consider as wide a selection of possible choices before committing to a race.

Especially if you’re a beginner and the only race near your local area is a difficult race designed for experienced runners, you’ll want to consider running your half in another city, to make sure your experience is a positive one. Here’s a few points to consider when choosing your race:

Location

No doubt, this is the number one factor for most half participants in most areas. And it’s usually a good guide for selecting your race, especially for beginning or intermediate runners who don’t want to take on the travel and lodging expenses of running a race in a faraway city.

However, consider additional factors when you’re selecting the location of your race, including the number of participants, the course views and the level of organizational support. Running a race that is well-attended will be an enjoyable experience that will offer plentiful fan support along the course, especially through the difficult later miles and the finish line!

Weather and climate

Because nearly all marathons and half marathon races take place in the fall, winter and spring months, participants usually don’t have to worry about excessive heat during a race. Particularly in Southern climates, race organizers are careful not to schedule their events during the often brutally hot summer months.

But rain, snow flurries and other inclement weather can put a damper (quite literally) on your race, so it’s best to check the average temperatures and rainfall for the area you’re considering for your next half well in advance. This writer has run a couple of events in the rain, which can slow down your time significantly and make the entire event a dreary affair, so the advantages of planning for wet weather (bringing a rain jacket or poncho) are clear.

Also, consider running your half in climates that get little or no rainfall, such as the Southwestern states, where many races also offer beautiful, scenic views all along the course.

Road race or trail race?

Road races are by far the more common variety of running races, but trail races (including 10K, half marathons, full marathons and even ultra-marathons) are rising in popularity in recreational (and especially mountainous) areas across the U.S. It’s important to note, however, that trail races generally attract much more experienced runners and are designed for participants looking for very challenging events.

Trail running calls for different kinds of shoes and gear, which you’ll need to own and have experience running in before you want to consider a trail event. For that reason, a road race is probably a more suitable choice for most runners, unless you feel you have the stamina and commitment to run a trail race.

Elevation changes

This is probably the most difficult element of a half to gauge if you aren’t already familiar with the terrain and the city/area of a race you’re considering running. Some half marathons can have long, steady elevation changes (such as the marathon & half marathon at the Bermuda International Race Weekend, which challenges participants with a steady incline about halfway into the race), while other races feature almost entirely flat race courses.

You can get some idea of elevation changes on race websites, many of which offer both course layout and course elevation maps and diagrams. The best way to get an accurate sense of how “up and down” a particular half marathon is for runners, however, is to call the race organizers and ask to speak with someone who’s actually run the race herself. Be sure to ask about particularly difficult spots or rises in elevation, and recommended ways for runners to tackle them.

“Fun” factor

Another difficult element to figure out until you actually run the race, the “fun” factor can mean several different things: How many people turn out for the race? How many participants take place? Do the race organizers permit “characters” in the race (people running in costume, participants running backwards, etc.)? These can make for some great memories and help take your mind off your run during the race, which is particularly helpful the further you get into a race.

Terrell Johnson is an Atlanta-based writer and runner who has completed several marathons, half-marathons and 10K road races. He runs the website HalfMarathons.Net, which provides information on half marathon events throughout the U.S. and around the world.

http://www.halfmarathons.net

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

The New York Marathon attracts over 35,000 participants each year, all entering either the men’s, women’s or wheelchair participant categories. The race first started in 1970, has been run every year since, and is the world’s biggest annual marathon, narrowly beating London to the title on the basis of runners completing the course.

In 2007 Paula Radcliffe scored an amazing comeback victory at the race, leading the women’s race from start to finish and completing the course in an amazing 2 hours 23 minutes and 9 seconds. The men’s race was won by Martin Lel of Kenya in 2 hours 9minutes and 2 seconds who out-sprinted second-placed Abderrahim Goumri in sight of the finishing tape.

World-class athletes such as Lel and Radcliffe are drawn to the race not only by the $900,000 prize fund but also the global TV audience of almost 315million. Many of the amateur athletes, who make up the majority of the participants, compete to raise money for charity and to enjoy the thrill of running past the two million spectators that cram the 26-mile route.

The Marathon takes in all five boroughs of New York City, starting on Staten Island. Almost the entire first two miles of the race involves crossing the massive Verrazano-Narrows Bridge over the Hudson into Brooklyn, before turning northwards. After 13 miles the route then traverses into the borough of Queens, before entering Manhattan over the Queensboro Bridge. After four miles the route crosses into the Bronx, where runners cover just over one mile in the last of the boroughs to be visited before heading south back into Manhattan. The last stage of the race takes the runners through Harlem and finally into Central Park where they complete the last three miles of this gruelling race.

The race finishes in front of the famous Tavern on the Green, which provides a dramatic contrast of the foliage and vegetation of Central Park against the concrete jungle of the surrounding skyscrapers. The congestion at the finishing point is best described as crammed, and anyone thinking of watching the finish in person should avoid this area unless they can view it from one of the many overlooking windows or terraces of a nearby Fifth Avenue apartment block or Central Park hotel in New York.

And with residents are just as keen - if not more so - on watching the race than visitors, the whole day exhibits a fabulous ambience, and definitely offers one of life’s great experiences.

Matthew Pressman is a freelance writer and frequent flyer. When not travelling, he enjoys golf and fishing.

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

With literally hundreds and hundreds of half marathon races across the country and around the world to choose from, how do you pick the one to run that’s right for you, particularly if you are a beginner? For most people, the answer is most likely driven by their work and vacation schedules, but it’s a good idea to consider as wide a selection of possible choices before committing to a race.

Especially if you’re a beginner and the only race near your local area is a difficult race designed for experienced runners, you’ll want to consider running your half in another city, to make sure your experience is a positive one. Here’s a few points to consider when choosing your race:

Location

No doubt, this is the number one factor for most half participants in most areas. And it’s usually a good guide for selecting your race, especially for beginning or intermediate runners who don’t want to take on the travel and lodging expenses of running a race in a faraway city.

However, consider additional factors when you’re selecting the location of your race, including the number of participants, the course views and the level of organizational support. Running a race that is well-attended will be an enjoyable experience that will offer plentiful fan support along the course, especially through the difficult later miles and the finish line!

Weather and climate

Because nearly all marathons and half marathon races take place in the fall, winter and spring months, participants usually don’t have to worry about excessive heat during a race. Particularly in Southern climates, race organizers are careful not to schedule their events during the often brutally hot summer months.

But rain, snow flurries and other inclement weather can put a damper (quite literally) on your race, so it’s best to check the average temperatures and rainfall for the area you’re considering for your next half well in advance. This writer has run a couple of events in the rain, which can slow down your time significantly and make the entire event a dreary affair, so the advantages of planning for wet weather (bringing a rain jacket or poncho) are clear.

Also, consider running your half in climates that get little or no rainfall, such as the Southwestern states, where many races also offer beautiful, scenic views all along the course.

Road race or trail race?

Road races are by far the more common variety of running races, but trail races (including 10K, half marathons, full marathons and even ultra-marathons) are rising in popularity in recreational (and especially mountainous) areas across the U.S. It’s important to note, however, that trail races generally attract much more experienced runners and are designed for participants looking for very challenging events.

Trail running calls for different kinds of shoes and gear, which you’ll need to own and have experience running in before you want to consider a trail event. For that reason, a road race is probably a more suitable choice for most runners, unless you feel you have the stamina and commitment to run a trail race.

Elevation changes

This is probably the most difficult element of a half to gauge if you aren’t already familiar with the terrain and the city/area of a race you’re considering running. Some half marathons can have long, steady elevation changes (such as the marathon & half marathon at the Bermuda International Race Weekend, which challenges participants with a steady incline about halfway into the race), while other races feature almost entirely flat race courses.

You can get some idea of elevation changes on race websites, many of which offer both course layout and course elevation maps and diagrams. The best way to get an accurate sense of how “up and down” a particular half marathon is for runners, however, is to call the race organizers and ask to speak with someone who’s actually run the race herself. Be sure to ask about particularly difficult spots or rises in elevation, and recommended ways for runners to tackle them.

“Fun” factor

Another difficult element to figure out until you actually run the race, the “fun” factor can mean several different things: How many people turn out for the race? How many participants take place? Do the race organizers permit “characters” in the race (people running in costume, participants running backwards, etc.)? These can make for some great memories and help take your mind off your run during the race, which is particularly helpful the further you get into a race.

Terrell Johnson is an Atlanta-based writer and runner who has completed several marathons, half-marathons and 10K road races. He runs the website HalfMarathons.Net, which provides information on half marathon events throughout the U.S. and around the world.

http://www.halfmarathons.net

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

Many long-distance runners and enthusiasts will go to a 10K competition to see how they can do in their age categories and they also want to do a good showing for family and friends and test out all their training and see how they do. This makes a lot of sense, as if you are going to run everyday and train for such then you want to put in a good run.

It is rather evident when watching these runners do their Saturday 10K that they will hold back a little in the middle of their run and then save some for the last mile or half mile and some even the last quarter mile so they can come striding in and looking good to their family and friends.

Sure, I guess I understand that and yet it seems to me that if they would concentrate on running the middle of the race hard they would be passing others along the way and get themselves into a stronger pace and surely complete the 10K with a much better time in the end.

If you are going to run a 10K and you truly want to post the fastest possible time and perhaps win you age category or post your personal best then you need to stop trying to save your energy for the kick at the end and concentrate on the middle of the race.

It is only 6.2 miles and you are only out there for a half an hour or more, so you need to work very hard to strengthen your stride and then you will post a much better time you can be proud of and take home some hardware (trophy), which will in the end make you much better and make you much happier. Consider all this in 2006.

“Lance Winslow” - Online Think Tank forum board. If you have innovative thoughts and unique perspectives, come think with Lance; www.WorldThinkTank.net/. Lance is a guest writer for Our Spokane Magazine in Spokane, Washington

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

I have heard the phrase, “Running is 10% physical and 90% mental” many times before. Anyone who has run a marathon knows this is true. Sure there is a lot of physical training involved to get ready for the run, and the actual run itself is physically difficult, but the only thing that will get you through the training and the race is your mental state!

I think an important first step is to realize that the training for the race is not going to be easy and it will take all you have got to get through it. However, you also need to believe in your heart and mind that you can do it - if you go into it thinking you don’t have what it takes, then guess what? You will not be successful. If you go into it knowing you can do it and you have the desire and dedication, then there is no doubt that you will finish.

An article on the Marathontraining.com site lists a number of techniques a runner can utilize to ensure a successful training program and race. They break the techniques down into 3 specific areas:

* Mental Rehearsal/Visualization - The process of creating pictures or images in your mind.
* Imagery - Playing out/imagining in your mind the way you wish for an event to occur.
* Self-Talk - The “voice” in your head that can be trained to provide positive affirmations during adversity and tough times.

If you go on to read the article in more detail, you will see that the key to success for a runner is having the self-discipline, a goal-orientated focus, and the time management skills to place yourself in the right frame of mind.

In my experience, the races I have been most successful in are the ones that I have been able to maintain the right frame of mind throughout the training program. Once race day came along, I was fully prepared and excited to see how fast I could run!

I successfully ran the half-marathon this past Sunday and it went well. The weather was overcast and a bit cooler than usual, which as you all know is better than the alternative. Last year, when I ran the marathon, it was about 90 degrees and super sunny - a much different running environment.

My time for the half was 2:03:43. I would have liked to run a sub-2 hour but so be it. I am glad it is done - on to the next race. I think I would like to run a 5-K as I have never done one of those before and would like to see how fast I can run it. I will let you know!

Danny Dreyer opens his book with one eye-opening statistic - that out of 24 million runners and joggers in the United States, 65% will have to stop at least once a year due to injury. However, he contends this is not due to running itself, but to the way we run. Our running is often determined by self-imposed goals and external factors, instead of focusing on just enjoying the running process. The stated goal in the book is to help the reader run the way they used to run as a child - happy, relaxed and carefree.

I first picked up Chi Running more than a year and a half ago, recommended to me by word of mouth. I read it through, tried for a while to incorporate some of the goals into my running, and then both the book and its methods faded from injury. Then last autumn, I realised how much I was enjoying my running, and that I should probably take action to make sure that I can continue enjoying injury-free running right into old age. I was very much inspired in this regard by Arpan DeAngelo, who at 52 became the oldest man to complete the 3100 Mile Self-Transcendence race, the longest road race in the world - his philosophy of placing enjoyment of running and looking after the body has certainly served him well. So I picked up ChiRunning for the second time and resolved to take time to put this method into action.

ChiRunning aims to change the runners form so that instead of using easily injured parts of the body like calves, we instead engage core muscles like abdominals and hip flexors to do the running. The runner’s basic stance in ChiRunning reflects the ancient art of T’ai Chi; this wisdom is combined with commonsense principles of physics, such as leaning forward whilst running to put less pressure into the foot strike and enable gravity to do some of the work.

The explanation of the technique takes up only a few pages in the book, but the author leaves you under no illusions that it wont take work and dedication to change your habits of running to incorporate this technique. Indeed, he suggests that switching to ChiRunning will involve nothing less than a whole change in one’s philosophy and reasons for running, and that a runner making the transition should put aside any racing plans until the technique is properly assimilated. Hence much of the book is a motivation for this change, as well as some extremely practical tips to overcome our natural reluctance to changing long-held habits.

With this book, the author is not just trying to explain the technique for ChiRunning, but to develop a complete runner’s handbook that covers everything from stretching and loosening to diet to race preparation. Information that has been common knowledge in the running community for many years is juxtaposed with some very original suggestions, all with the aim of increasing the joy that one gets from running. The wealth of information here means every time I open its pages I invariably read something new I didn’t pick up on previously, and I always make sure to leave it on my kitchen table so I can pick it up every so often and refresh the good habits I have acquired.

The author, Shane Magee, currently has a 3:09 best marathon time. He also helps out with the website of the Sri Chinmoy Marathon Team, the largest ultrarunning organisation in the world. Among other events the Sri Chinmoy Marathon team put on the 3100 Mile Self Transcendence Race - the world’s longest road race.

In 2005, 382,000 people completed a marathon in the United States, an increase of more than 80,000 since the year of 2000, according to marathonguide.com. Mathematically, the risk is very small: Runner dying from a heart attack during marathon is about 1 in 50,000.

But, does racing 42 km put a heart at risk?

Let’s take a look of a new study published in the Nov 28, 2006’s issue of Circulation, a journal of the American Heart Association.

60 entrants (41 men, 19 women) from the 2004 and 2005 Boston Marathon were tested before and after the race. Each was given an echocardiogram (ECG) to find abnormalities in heart rhythm and was checked for blood markers of cardiac problems, in particular for troponin, a protein found in cardiac muscle cells.

If the heart is traumatized, troponin can show up in the blood. Its presence can determine whether there has been damage from a heart attack.

The runners had normal cardiac function before the marathon, with no signs of troponin in their blood. 20 minutes after finishing, 60 percent of the group had elevated troponin levels, and 40 percent had levels high enough to indicate the destruction of heart muscle cells.

Most also had noticeable changes in heart rhythms. Those who had run less than 56 km a week leading up to the race, had the highest troponin levels and the most pronounced changes in heart rhythm.

None had reported chest pains or shortness of breath at the finish. All had felt fine.

Within days, the abnormalities disappeared. But something seemed to have happened in the race. Their hearts appeared to have been stunned and the race does have some effect on the cardiac muscles.

Nevertheless, marathons may present an opportunity for silent symptomless heart disease to introduce itself abruptly. The pulsing excitement, adrenaline and unpleasant process of hitting the wall may trigger physiological changes that loosen arterial plaques, precipitating a heart attack.

The advices given to the runners with any heart trouble is to train for the race, getting the cardiac benefits of endurance exercise, and then watch the event on television.

Anyone considering joining the marathon should undergo a full medical screening, with a visit to a cardiologist for those over 40, and are covered by insurance if recommended by a physician. Those with the family history of cardiac problems should be especially cautious.

Nonetheless, it is still too early to draw any conclusion. According to the researcher, more bodies will be piling up if there were real lingering long-term cardiac damage.

Overall, the evidence is strongly in favor of the idea that endurance exercise is still helpful in terms of cardiac health.

America’s Most Trusted Doctor Reveals … How to Prevent and Reverse Heart Disease - Without Drugs or Surgery. Read more about his confession at: http://www.howtopreventheartdisease.com/heart-disease-prevention-dr-robert-article.html