Attend any local race, watch coverage of running events, or listen in at sporting goods stores … runners will commonly discuss and compare their “pace.” At the heart of any length race, be it 5 kilometers, 10 kilometers, or 50 kilometers, is the pace. The pace can make or break a runner’s performance. To the casual event observer, runners simply run by in a mass of pit-a-pat sounds and crowd cheers. However, each runner has a set pace — and has worked for months to get it set just right.

So isn’t running just running? The starter’s pistol pops, the group of tank-top-clad people surges forward, and they appear later on, somewhat sweatier and panting, at the finish line? That is the basic theme. Start, run, finish. Take a closer look. Some runners are checking oversized watches. Some are right behind others, the determination in their eyes growing keen. All are reaping the rewards of a well-built pace.

Pace is not just about speed. It is not just about endurance. It is not just about breathing. It is all of these and more. If a regular person who does not run were to start with the group, he or she could run along just fine … for a while. Perhaps this person will sprint to the head of the pack in a triumphant “a-ha!” and tear down the course with pardonable glee. But if this person has not set a pace, he or she is doomed to drop back within a few minutes to a huffing, puffing walker. Can this same person run that race, stay with the pack, and finish (though maybe not win at first) successfully? Yes, if a good pace is created, maintained, and honored. Runners create a pace through training. An Olympic runner will have a fine-tuned, fast pace that will win all but a few competitions out there. A regular mortal who just likes to run, and maybe race, will have a slower pace (8-minute miles as opposed to an Olympian’s 5-minute miles), but the mechanics are similar. A pace is created through regular, consistent running, synchronized breathing, and conditioning. An established pace, once set, can be accelerated over time. But it takes a lot of work for most people.

Consistency: runners who would like to race need to run consistently. Training schedules vary from person to person, but the overall idea is the same: be consistent. The distance or terrain or slope may change, but the consistency must be maintained. If a runner chooses a 5-day-per-week schedule, he or she can run, walk/jog, or do sprints at will, as long as those 5 days are consistent. The remaining two days can be used for complete rest, or just walk days. It varies, as mentioned before, by individual preference and athletic ability/health concerns.

Synchronized breathing: It is easy to tell the fitness level of any runner simply by listening to how that runner breathes. Fast, gasping breaths within the first mile will usually mean a lower level of fitness, while rhythmic, easy, timed breaths (or inaudible breathing) will lean more towards a higher level of fitness. The key with breathing is to give your body the oxygen it needs, at a steady intake, without overdoing it. The oxygen level will directly correlate with the pace. If the runner is trained for six miles at 2/2 breathing, then he or she can expect to do well at that set pace. What does that mean? 2/2 breathing is two breaths in for two strides, then two breaths out for two strides. Some runners can “waltz” breathe (1-2-3, 1-2-3) with 3/3. Or even three breaths in and two breaths out. Like consistency needs, breathing will vary from runner to runner. The pace will set itself around this pattern. If a runner can run 8-minute miles at 3/2 breathing, that is the pace. Perhaps this runner wants to move up to 7-minute miles. Adjust consistency to more running days than walking, step up breathing to 2/2, perhaps, and voila, a slightly faster pace. A runner will only be able to run well according to what his or her fitness pace allows. Sprint out of it during the fourth mile of a 10K, and yes, a runner may still finish, but the cardiopulmonary and muscular systems will have a much harder time. A broken pace will equal poor results.

Conditioning: Fitness improves with improved conditioning. As does pace. Start with a good, consistent program, get a good, consistent breathing pattern, and then condition to up the ante. Sprints, hills, difficult terrain (sand), and wind are all good “mix things up” conditioners. Please note, however, that these tools can be harder on the ligaments and joints than simple, even-paced work. Sprints and hills can increase the chance of shin splints or sore knees. Sandy, difficult terrain can be hard on the knees and ankles. Be careful when adding them to the program. A consistent, well-based running program will prepare the body for conditioning — add hills slowly and easily. Walk down them if necessary.

Racing tip: everyone has a set pace, as we’ve mentioned before. When a field of runners jumps at the gun and spreads out down the course, the faster people of course take the lead, with pace speeds fanning out accordingly. A runner can choose to “pace” with another runner that is traveling at relatively the same speed. If your pace is slightly faster than this other person, go ahead and pass. Your pace is your pace. Stay true to it. If another runner is just slightly faster, yet you can pace with them for a while, fine. But don’t break pace to match theirs, as you will tire faster and have a much more difficult time. Keep conditioning, though. Perhaps in a while, that faster pace will be yours, and you can finish with shorter and shorter times. Check the posted times after the race finishes. Some will have name, age group, and, to the far right, pace. The more you train, the smaller that number, your pace time, will become.

Bonnie Cox has been running 10-kilometer races since the age of nine. Still a competitive runner, she trains daily with her dogs and races 8-9 times per year. http://www.antlerhollowmillville.com – http://millvillegrammarcop.blogspot.com

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

When you are trying to progressive your runs, it’s not all about increasing speed and time.

Here are Five Ways to Increase Running Intensity

1. Hills. Running hills really targets your glutes and lungs. Hills also make you a stronger runner when you switch back to flat terrain. If you don’t live in a hilly neighbourhood, practice on the treadmill by raising the incline. Start with 2 minutes at an incline of 5.0 and 3 minutes at 1.0

2. Sand. Sand adds resistance and makes you run slower, but ultimately increases speed for normal runs. Sand running targets your hamstrings. You will really see development if you sprint. Just make sure to wear a pair of sneakers, that you don’t mind getting dirty.

3. Off-Road. If you have forests with trails this is a great way to use core stabilizing muscles to keep your balance on uneven terrain. Trails also have hills for added intensity. The dirt paths are easier on the joints, oppose to the impact of running on concrete.

4. A Race. Running a charity race, either a 5, 10 half marathon or marathon distance is a great way to have an intense run. The adrenaline and motivation from other runners will have you feeling an all over workout the next day. My quickest run times are in races!

5. Running Parachute. If you can get over standing out like a sore thumb, running with a parachute strapped to your back is a piece of equipment that can really improve speed and power. Just make sure to practice in a park or at the track. You might be too distracting on the main roads:)

Running is a rewarding way to get and stay in shape. It’s an activity that is easy to start and incredibly affordable. If you have been looking for new ways to progress your running skills, try one of these tips for great running results.

Run For Fun And Fitness!

Kaleena Lawless

Personal Training Specialist

http://www.kalisthenixfitnessblog.com

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

Running in the summer can be challenging if you live in a really hot climate. Having trained for marathons while living in Chicago, Louisiana, and Idaho, I’ve literally trained in all weather conditions for running outdoors. With proper clothing and training techniques, you can run in any climate.

With summer approaching, here are 5 tips for running in hot weather based on my own running experience:

1. Run in the morning. Generally, it’s cooler and less humid in the morning. And, summer air quality levels are worse late in the afternoon. When I lived in Louisiana, I couldn’t get up early enough to beat the heat. But I could beat the sun. Now, I do the majority of my training in Idaho, where the hottest part of the day is around 5 pm.
2. Stay hydrated. Drink, drink, drink – before, during, and after your run. And, don’t wait until you feel thirsty. If you run on a path where there is no water, plan your hydration. Use a water belt, or plan to pass a convenience store where you can buy water or use their water fountain.
3. Dress light. Wear both lightweight, wicking material and light colors. Stay away from cotton. Most running clothes are made of moisture-wicking fabric designed to keep the sweat away from your skin and it allows for air circulation, thus keeping you cooler. Cotton holds the moisture, gets heavy, and doesn’t allow any air circulation. Also, light colors reflect the sun away from your skin.
4. Protect your eyes and skin. Wear sunscreen. There are many brands of sports sunscreen that are designed not to run so that you don’t get it in your eyes. Also, squinting uses up more energy and can cause headaches. Sunglasses offer protection from sun exposure and help to prevent headaches from squinting.
5. Pay attention to how you feel. Heat and humidity can be dangerous. Be aware of the signs of overheating. If you feel dizzy or if your skin feels clammy, stop and get out of the sun.

You shouldn’t let hot weather intimidate you – just be respectful of what the heat can do to your body.

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

Becoming dehydrated or mineral deprived is one of the most common ways people sabotage themselves when running. Not only does dehydration make you lose energy at a much faster rate, it can give you headaches, muscle cramps, dizziness and fatigue. Many people don’t realize the necessity of proper hydration and electrolyte balance. But it cannot be denied that these play a vital role in maximizing your run, not to mention in maintaining your health.

One thing you can do to remain hydrated is to drink water. Many put water to good use as a necessary part of each fitness regiment, as well as their daily life. Many experts believe that a 2 % weight loss of bodily fluids can lead to a 20-30 % reduction in physical performance. If you are planning to run, you should actually drink a lot of fluids a few hours in advance. That way, your body will be hydrated when you begin. Drinking water during a workout will replenish the fluids you are losing, averting all those nasty side effects, and give you a small energy boost.

The only downside to water is that it can deplete your bodily minerals. Drinking too much water and nothing else can dilute the salt and minerals inside your cells, disrupting their normal functioning. When undergoing extremely strenuous physical activity, it can be necessary to use electrolyte replacement. It can also be beneficial to do so if running or jogging when malnourished, for instance if you are on a deprivation diet. Sports drinks such as Gatorade, Powerade and Lucozade help to replenish the body’s supply of electrolytes, as well as to provide a substantial energy boost in the form of simple carbohydrates.

Another, less common, electrolyte replacement method is the use of supplementary capsules. One popular brand is the Hammer Nutrition Endurolyte Capsules. They contain many important minerals depleted by running. These can be useful as a low-sugar alternative to sports drinks. But when using these, it is important to consult a physician or nutritionist, as each person’s individual needs vary greatly in this area.

But electrolyte replacement has its downside as well. At the level of physical exertion that most people, or even athletes, operate at, electrolyte replacement is unnecessary. It can even be harmful. Most people consume many times more sodium than they need during the course of a day, and when they sweat, they give off excess sodium. Pumping more back into their bodies can be counter-productive. Also, sports drinks are usually high in sugar, which can contribute to tooth decay and can sabotage your efforts if weight-loss is your goal. Ultimately, each person’s level of fitness and chemical composition vary greatly. Some people will benefit the most from sports drinks, some from electrolyte capsules, and many more from just plain water. Unless you are exercising for more than three hours at high levels of exertion, water will be quite sufficient in meeting your bodily needs.

Kerry F Pettigrew
http://www.allrunninggear.com

I love to run. There is nothing better than the feeling of being in the open air and getting the heart rate up, with nothing but your thoughts (or iPod) to keep you company. In fact, my love for running can have a down side. There are times when a runner shouldn’t run, but at first thought I struggled to identify them. However, I was determined to list a few…

So, for fear of sounding too negative, I have listed some times when it is not a good idea to get that run in, no matter how much you want to:

1. You have an injury
2. You have not eaten properly before heading out (see this article)
3. You have not spent any time with your kids on that day
4. You have not spent any time with your spouse
5. It is a torrential downpour, with lightening
6. There is a wicked ice fog making all sidewalks, paths, and roads like a skating rink
7. You just ate a lot of refried beans
8. Your can see through the soles of your only pair of running shoes
9. It is so hot out that you are sweating even before your run
10. Your wife just gave you the wink wink nudge nudge (this one only works for guys)

That is all I came up with. I would love to add to this list but need your help. Please use the comments to provide me with additions to this list – serious or not!

For years I believed the only way to improve as a distance runner was to run faster, maybe longer, or some combination of both. I’ve sat back and watched the world’s elite runners spend an entire year of unimaginable high volume, high intensity training, just to shave fractions of a second off of their mile or 1500 meter time.

Fortunately, it doesn’t take that much effort for us mortals to improve. In fact, it may be possible for you to become significantly faster without having to do any more distance than you are already doing! Sound too good to be true? Here’s how!

1. Improve your running efficiency: If you are like most runners, you probably over stride and land hard on your heels. Try shortening your stride so your foot strikes a more of a glancing blow beneath your hips. Decreasing foot contact time with the ground makes you feel lighter on your feet and a smoother runner.

2. Increase your stride rate. Quicker leg turnover is necessary to compensate for your new, shorter stride length. Good runners take about 180 steps per minute, or 90 in 30 seconds. Count your number of strides for 30 seconds and try to hit 90 consistently.

3. Add some intensity to just one workout per week. Five or 6 intervals for 2 or 3 minutes at your 5 K pace ought to do it. Ideally this workout is done on a 400 meter track so you can time your intervals and monitor your progress; however you can also just use a watch and a flat stretch of road. Four to six of these workouts should be enough to make a difference in your 5K time.

4. Finish one of your usual easy runs with 4 or 5 striders. Striders are 50-75 meters run at your 5K pace that keep your leg muscles accustomed to faster turnover. Save this one for 2 or 3 days after your short interval workout.

5. Add a spin class, bike some hills, or climb some stairs once or twice a week, especially if your muscles are tired from running. These non-running workouts will boost your level of fitness and may add enough extra leg strength to make a difference in your running times.

6. Get in the habit of stretching key muscle groups, especially as you get older. The evidence is scare that stretching improves running, however as a runner you should stretch hamstrings, calf, gluts, and hip flexors almost daily to ensure good range of motion in your hips.

7. Lose weight if you need it! Extra body fat is like carrying lead in your pockets- it slows you down. Dropping just 2 or 3 pounds of body fat (not water!) by improving your eating habits will make a huge difference in your ability to run. Eliminate just one 12 oz soda or dessert per day and expect to lose a pound or 2 in less than a month!

8. Always take an easy day after your interval workout or any long runs you might be doing. Remember, only 1 hard session per week is all you need. Take the day off before running your next 5K so you are good and rested.

9. Try one or two 1-mile time trials in the weeks leading up to your 5K. This will help you understand pace, decrease anxiety, and even improve fitness. You can substitute this test for your usual short interval workout.

10. Fatigue can often be blamed on dehydration. It takes more than 1 day to ensure that you are fully hydrated, so keep that water bottle handy and sip throughout the day, especially before and after workouts.

BONUS: Smokers will notice improvement within days after quitting without doing anything else!

Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. You can contact him http://www.daveelger.com. He also supports the Okinawa Running Club.

Had a good week of training with excellent mileage and good average pace being logged.

Sunday: A comfortable 18-K run at a slower pace. The goal of this run was to get some good mileage at a comfortable pace – essentially to get the legs used to running longer distances.
Monday: Off
Tuesday: A fast run a of about 4.8-K. My Garmin was showing only 4.65 but I know it was 4.8. The watch seems to have some trouble downtown, especially when it was as cloudy as it has been in Calgary.
Wednesday: This week began the steady increase of mileage to be completed during the weekdays. Today was an awesome 9.6-K run that felt awesome. Over the next few weeks the Wednesday and Friday runs will increase in length. This will be a challenge to complete as my work commitments will no doubt make these runs difficult to get it.
Thursday: Another 4.8-K (again with the watch reading wrong downtown), this time at a slow pace. This run was a struggle as I was tired and not into the run.
Friday: The second longer run during the weekdays. This was a great run – I ran fast and it felt great. I went 9.6-K.

This was a good week of training and I felt that I became a stronger runner as a result. The next number of weeks will be challenging as the mileage increases.

As a follow up to this post, I had a body fat test done at the gym I weight train at on Friday morning. The result – 16.5% body fat. According to the American Journal of Clinical Nutrition I am well within acceptable guidelines. As I can’t see abs yet, I am not at my goal but I will get there. It may take awhile but I will do it.

I, as usual, had a crazy day at work. My days are usually filled with meetings and today was no exception. Usually I try to run at lunch, but today I ended up having to conduct an unscheduled interview over the lunch break that made it impossible to get out for my run.

This was a very stressful for me. I love to get my runs in and feel guilty if I don’t. It is not an obsessive thing or anything like that (ok, maybe a little bit) but coming from where I have come from – 60 pounds heavier and unable to run even 2 and 1’s – it is very important that I do not let my schedule slip.

I did however manage to get my run in anyway. My wife was kind enough to “let” me go out before dinner. I completed the 4.8-K and feel much better. Now if my day will only go as planned tomorrow so that I can get the scheduled 8-K in…

Sometimes the best motivation to run is eating a lot of crap during the weekend. This weekend was one of celebration as my son turned 5 and we had family and friends with us. Of course that meant there was a lot of food – chips, dips, pop,etc.

Although I was a little worried about how my run was going to go, and it took a little extra energy to will myself to get out there, I went for my 16-K Sunday long run. Knowing I had some extra calories to burn off made it that much easier – it was an awesome run.

I ran slow (average pace = 6:00 minute kilometer) and listened to an audiobook on my iPod. The first few km’s were a bit rough but I got into a rhythm and I started to feel like I was before my week and a half break. About time! The cool thing was I burned about 1200 calories. Give me another piece of cake.

Running over the lunch hour helps me accomplish a couple of different things.

1. It allows me to get my runs in at a convenient time of the day. With a couple of kids and busy job etc. my time is always at a premium so making sure I maximize all hours of day is crucial. Getting my run in at lunch allows me to spend time with my family as well as focus on work in the mornings when I am most productive.

2. Relieves stress better than anything I have ever tried. My job is extremely demanding with every minute I am at the office being totally consumed with calls, vmail, email, meetings, etc. This is very stressful as I strive to meet my client’s needs in a timely and effective manner. Getting away for an hour at lunch to run completely recharges my mind and prepares me for the afternoon. It also allows me to solve some problems and identify creative solutions for issues that I many not have come up with without my run.

Overall, if I were to recommend a time for anyone to run, it would be at lunch. However, keep this in mind. It takes even MORE discipline to make sure you get your runs in as it can be very easy to say that you are too busy to do that run. I actually schedule it into my Outlook calendar and treat it like an appointment. Works for me.