Should I Be Running Everyday?
The passionate runners who want to train their bodies to an elite level frequently ask: Should I be running everyday? In this article, I want to talk about when running often is recommended and if running everyday is the right decision for you.
Whether you should be running everyday is determined by your experience as a runner. The biggest issue with running every day is the commonality of the overuse injury. Runners become really passionate about running and feel so freaking good that they get a positive addiction to it. This leads to running more than your body can handle due to the lack of development on your joints and muscles.
The fact of the matter is that every runner needs at least one day off. The reasoning for that critical one day off is for the body to heal and rest from all the pressure it has been put under over the past week. If a runner doesn’t let their body rest, an injury will creep up and destroy any hopes or dreams of competing in the next race.
For new runners, it is recommended that you run every other day. You don’t want to place too much pressure of your joints and muscles by running everyday that are accustomed to running for extended periods of time. The last thing you want to do is injure yourself before the start of the second week of training. Even if you are an on-and-off runner, make sure that you start with at least a couple of days off and not rush it. Make sure that you understand the challenges your body faces as the weekly mileage increases and how it adapts to the extra running.
Note that one these days off, there are a few simple components of your rest day each runner needs to make sure that are in place: proper nutrition and hydrated, a full night’s rest and low amounts of stress (tell the wife to back-off.)
Nehal Kazim trains runners with step-by-step blueprints of critical tools and techniques to run their next marathon successfully. Running doesn’t need to involve pain and struggle.
Nehal invites you to enroll in a FREE “7-day Blueprint for Beginners Mini-course” with hundreds of runners, just like you, and experience the fulfilling feeling of running a marathon!
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How to Run Or Race More Effectively (Training Techniques)
The run or race always begins with how you prepared yourself for it, the right running shoes that you wear, the warm-ups and the stretching involved so as avoiding injuries, and as to how you prepared yourself to focus mentally on the goal at hand. Never forget the aspect of rest too as it will help gauge your endurance and strength. Condition the body first before you do the hard exercises. Slowly prepare your way to a harder regimen by giving your body the needed break it deserves.
Try toe running method, which is when you land by the ball of your foot and bounce back to the next step. You will gain more speed and less time consumed as you return and it avoids landing on the heel. The other technique is heel striking or to land at the heel, rolls to the midfoot and spring back to the toes.
Other ways to improve strength and speed is the hill running method both for uphill and its counterpart the downhill run. Many injuries are blamed for downhill that proper form and posture is needed and that you must gauge the right downhill terrain to use before you start your run.
Last but not the least is the breathing technique, considered to be the most difficult technique to master. To breathe in with stomach out and exhaling by pushing down your diaphragm. The idea is to make as many times to draw air in the lungs as you make you stride. It is a great method that even tones the abs.
http://www.therunningadvisor.com
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Tips on How to Train For a 5K
Running is one of the most efficient ways to get in shape since it involves almost no equipment, especially if you are running for fun or personal fitness reasons. You can run anywhere at any time you like. Running 5k is something that is easy to achieve, especially if you follow a strategy and the right way to do it.
5k is one of those races that the most you run it the more comfortable you feel. The good thing about it is that it doesn’t sound scary, as most of the other distances, like the marathon or 15k. That is why most people prefer starting with 5k when running to keep in a good shape, or because their doctor suggested so, in an effort to lose weight, or deal efficiently with certain diseases and health issues. In any case though, running is a physical activity that is relatively intense and should not be considered as something unimportant or easy to do, because it could lead to sprains and injuries, or even heart and breathing problems.
Beginners and people who don’t have a history of jogging or exercising should consult with a trainer, who can make them a customized program that fits their particular needs and requirements. It is very important to follow the instructions of an expert, because these people have trained people of all kinds in their life and have dealt even with the weirdest conditions.
If you don’t feel though like hiring a person you can find one of the numerous guides for running 5k that exist, which are also written by professionals and can give you a valuable insight on how to run efficiently without getting too tired and without injuring yourself.
The most efficient training program is the one that will make you feel really comfortable and will be close to your habits and abilities. Do not buy something that aims to people who are avid runners or potential race competitors because you are most likely to fail. Keep in mind that running a 5k will be the result of efforts and exercising and will be most likely to happen after a couple of months.
If you want to achieve your goals, stick to the training schedule and organize yourself as much as possible. It is important to do so because skipping any steps, no matter how good and confident you might feel, can prove a daunting experience, letting you back in any sense.
Most 5k programs are based on the idea of training in proportion, setting small goals that you need to reach. 1k for 10 days, 2k later and so on. Follow the exact guidelines and it is most certain that you will manage to tame the 5k race within a reasonable time, without exhausting yourself.
Running is not just an exercise, it’s a lifestyle. Keep running and visit http://healthremedyreview.org/!
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What it Takes to Run a 10K
The 10K is the most popular run today and new people are joining this quest every year. It is one of those types of sports like mountain climbing that everyone has to do at least once. Some runners go all over the world in order to do this run and it is no wonder that to run a 10K is such a big deal.
There are many things a runner needs in order to run a 10K and some of it starts with their mindset. All runners know that they have to understand what running means to them. This means they have to know that in order to increase their ability they must run several times a week.
They must work on stamina and speed so that they can develop more quickly. They also must have an opportunity to run a 10K on their schedule at some point in time. Many runners understand that they must train for a 10K in a similar way that a boxer prepares for a fight.
There needs to be good nutrition which means that what they put into their bodies needs to be monitored. Delicious fruits and vegetables, lots of water and other beverages to stay hydrated and some protein will work very well. However, some will want to concentrate on eating low carbs for some of the runs.
Runners who run a 10K know that it is about speed and endurance. They know that they have trained for this for awhile and that they can at least get to the end of the race. Many value the chance to get that far because it is an accomplishment in itself.
Other runners want to improve their speed each time they do another race. When they run a 10K it is like the height of their running enjoyment.
There is also a psychological aspect to run a 10K. This means that you have to have your mind focused on the end of the race instead of the beginning of it. When your mind is focused on the end, you know you can do it. You realize that you have already made it and now all you have to do is go through the motions to get to the end.
The physical aspects to run a 10K means that you will need to be able to run quickly and at a pace that works. You will train in a way that has you running up and down hills, creating your own training methods and learning to get your body into shape as a finely tuned machine.
When you run a 10K be mindful that this is about a journey for most runners. You cannot have overnight success for something like this and it will not be something you can learn to do quickly. Most people train for at least 8 weeks before the first time they run a 10K.
To run a 10K it also takes courage to know that you can stop anytime along the way if you need to and no one will think you a fool.
Go to Jogging Tip to get your free ebook on Jogging at 10K Race. Jogging Tip also has 10K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.
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9 Tips to Help You Make it Through Your Marathon
Before you step to the starting line for your next marathon, do a little prior planning to help you make it on race day. I’ve run and finished 16 marathons and each one was different. After running my first 3-4 marathons I started doing a few things prior to stepping to the line on race day. Follow these 9 tips and your marathon experience will be celebrated.
Wear a Pace Chart – Nothing works better than the old phrase “prior planning prevents poor performance”. There are moisture resistant wristbands with pacing charts per mile to keep you on your game.
Wear Proper Sized Shoes – Your running shoes should run ½ to 1 size larger than your regular street shoes. The larger size allows your toes ample room to spread out and breathe. Your feet will definitely swell after many miles, so the more room you have the better.
Body Glide Your Feet – You don’t want to quit the race because of painful blisters. Body Glide is a thinly applied lubricant. Lube your feet up before you put your socks on. You can even carry the small size of Body Glide with you on your run. Put it on top and bottom of your toes as well as the ball of your foot and the arch, finishing with your heel. You never know.
Put Medical Tape on any Hotspots on your Feet – If you’ve experienced any slight blistering in the week or two before your race, put medical tape on them the morning of the race.
Advil or Ibuprofen – I carry some form of anti-inflammatory with me on all my runs. I may not always need it, mostly I don’t at all but… If you feel some pain, take 2-4 caplets with fluid and finish with a flair.
Electrolyte Tablets – Sometimes if I feel a little dehydrated I will take electrolyte tablets, usually 2 per hour. Wash these down with fluid and you will give yourself a chance to avoid cramps in muscles. I usually take ELoad Caps, but there are several good brands. Practice using these tablets before your race so you have no race day surprises.
Heart Rate Monitor – If you feel you cannot pace yourself properly, try using a heart rate monitor with heart rate zones. You can set your monitor to send a sound if you fall under your heart rate or go over your heart rate. You will have to do the work beforehand to set your heart rate zones.
Fueled Up – Most running nutritionists and coaches will tell you that you must intake about 100 calories per hour to keep your energy level up. Gels are the most common and often are handed out at marathons. Other methods of fuel include energy jelly beans and gel blocks. I’ve even seen snack crackers and fruit consumed. You will have to experiment with these for sure. NEVER go to the starting line without having used something successfully from your long runs.
Signage – If your race number doesn’t have your name on it, make a sign that does. Find a moisture proof paper such as Fedex or UPS letter envelops, cut out one side of it and with a permanent magic marker put your name or nickname on it and then pin it to your chest or back or both. As you pass spectators by they will call out your name and it will give you a nice little energy boost. Make it fun.
Well there you go. A lot of training with a little planning will go a long way to helping you be your best on race day.
Matt Ney is married to a beautiful wife and has 3 teenage girls. He has started home-based businesses to provided himself as well as his girls with their own opportunity to generate monthly cash flow. Taking advantage of US tax laws, he has also reduced his income taxes allowing his family to save more for the future. More info; http://www.yourmaxhealth.com
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