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Get in Shape This Fall With a 5K Running Race

The Running Guy — Sat, 27 Sep 2008 08:17:53 +0000

Running is one of the best ways to get in shape. It requires minimal equipment. You can run anywhere, anytime. Running is instinctual to our bodies. And the more you practice, the more fun it gets.

A 5K running race is a great excuse to get in shape. By registering for a future race, you are setting a goal for yourself, and a deadline. Goal-setting and timelines are important factors to getting in shape.

Running for fun.

Many of the 5K races have fun themes. Some encourage runners’ participation, and they have costume contests.

Some of the themes for 5Ks are based on holidays. There are many Turkey, or Gobbler, Runs on Thanksgiving Day. St. Patrick’s Day, New Year’s Eve or Day, July 4th (Independence Day), and Oktoberfest are all popular times for races. Around the U.S., you can find a race celebrating just about every special occasion.

There are many 5Ks, and running races of all lengths, hosted in the fall. This is when temperatures are cooler. Leaves are changing, providing scenic backgrounds. And people like to be involved in community events.

Many 5Ks are fundraisers. So, in addition to the good cause of getting in shape and preventing disease, you can feel good about raising money for non-profit organizations like:

* Multiple Sclerosis (MS) Society
* National Arthritis Foundation
* Cystic Fibrosis Foundation, and
* National Alzheimer’s Association

Getting ready.

A 5K means 5 kilometers, or 3.17 miles. To train yourself, there are a few general guidelines.
First, you want to increase your mileage, or your intensity, by no more than 10% each week. For example, if you run two miles three times per week, then increase one of your runs each week to 2 ½ miles. Work up to running 3 miles a few times per week.

After you run your 5K, you will realize that they are not so difficult. You may be inspired to train for a longer race, such as a 10K or ½ marathon, or even a full marathon (26.2 miles). There are several national organizations with which you can train, such as Team in Training (for Leukemia fundraising), Joints in Motion (Arthritis awareness), and groups through local running stores.

If you start running with groups or other individuals in your area, then you are more likely to stay motivated and stay in shape, and run more 5Ks!

Looking for ways to tone up and get fit? Find out if home gym equipment is right for your fitness goals. Visit http://www.HomeGymInformation.org for more information.

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

19 Ways to Run Injury Free

The Running Guy — Tue, 16 Sep 2008 16:12:23 +0000

The great thing with running, unlike many other sports, is that it’s very simple to objectively measure progress. How are you progressing? Or have you got yourself into a rut? We may not all be destined to become elite runners, but most of us feel pretty psyched when we see even small improvements. The older I get the more I look to small improvements for my motivation.

The following check list may help you pinpoint areas of nutrition, training, motivation, injury prevention, or equipment to address that will help boost you to the next level.

1. Fuel right before runs - have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run. I personally like oatmeal mixed with Cheerios before my morning run.

2. Core strengthening - Pilates, yoga or simply core strengthening weight workouts. Personalized programs help to strengthen core and major muscle groups important to running, as well as lengthen out tight areas. A more fluid moving, stronger, less injury prone body is the result.

3. Cross-train - even the worlds’ fastest female marathoner-Paula Radcliffe-does some of her sessions on a Nordic track (a machine which mimics cross-country skiing). Water running and cycling are also useful to maintain cardiovascular fitness without the constant impact and injury risk. I finally bought a bike a month ago and I love it!

4. Refine your running technique - Your podiatrist or physical therapist can help you with gait analysis. Improving technique can not only make you a better runner, but you may feel less soreness and reduced injuries.

5. Aim to be a healthy weight - a BMI (body mass index) of 20-25 gives us a rough indicator. Running becomes more difficult when we gain weight, conversely, becoming underweight may negatively affect performance and health. I can admit that I actually have gained weight and became faster!

6. Increase your stress gradually - the general rule of thumb is to increase your mileage no more than 10% weekly. This gives the body time to adapt to increased stress and improve while decreasing injury risks.

7. Wear appropriate shoes - that are comfortable and functional for your foot type; and above all learn to recognize when they are past their use-by-date to help avoid injury. Five hundred miles or 6 months are the expiration dates on running shoes!

8. Start runs hydrated - and carry sports drink or gels on runs that are longer than 60-90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!

9. Run with a group - if you find it difficult to stay motivated, running with a group, or a running peep can give you a time and place to be consistent with your running.

10. Get in the zone - Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!

11. Find a great massage therapist - regular massage improves mobility and flexibility of the muscles, increases blood flow, and relaxes the muscle. All this means recovery from a hard session or race (normally 48-72 hrs) can be reduced by up to 50%! A good massage therapist can also pinpoint problem areas when they are tight and before they become injuries. I love mine although I scream when she hits my sore spots!

12. Learn to run faster - do 1-2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions-where you run an undulating loop, pushing hard on the uphills-or interval sessions - where a shorter distance is run hard, with a few minutes of jogging between eg 5-6 x 1 mile or 6-8 x 800m.

13. Find a mentor or supporter - this may be someone you admire as a runner, or who makes you feel enthusiastic about your running goals. It may be your coach, partner, or another runner who you catch up with regularly to talk running and how it effects your life.

14. Set goals with training and racing and follow a program. Like anything in life, we are more likely to be successful with a clear vision and tactics.

15. Eat right after runs - consume a meal or snack containing 1-2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as I stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.

16. Utilize and learn to love ice-baths - or cool water soaks, especially after long or hard runs. The effect on recovery is amazing.

17. Race - there’s nothing like a race situation to push you to the next level, while also giving you a sense of accomplishment. It’s amazing how the legs find another gear to train at as well!

18. Learn to train easy - we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. Do a daily check…are you fatigued when you wake up? That’s a day to pull out your bike or run easier.

19. Enlist specialists - get professional advice when needed from qualified and respected Sports Podiatrists, Nutritionists, Physical Therapists, Sports Physicians, Chiropractors, Exercise Physiologists, Coaches, and even Sports Psychologists!

We are unique individuals, and one formula will not be right for everyone. It takes time to figure out what works best for us, but the important thing is that you learn from experience, and enjoy the process of becoming a better, stronger runner.

Pain slowing down your run? Dr Marybeth Crane is a board certified foot and ankle surgeon and a veteran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

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

Running and Fat Loss Diet Tips!

The Running Guy — Sat, 06 Sep 2008 16:42:48 +0000

Ask anyone who has tried to lose weight by using a running and fat loss plan and you will be told that it indeed works very well. Running is one of the best exercises to promote high speed fat loss in both men and women. Another benefit to this type of diet program is that it can be done with little or no expense involved, all you need is a place to run (your neighborhood, a local track) and a pair of good running shoes.

If you have no medical conditions preventing you from starting a weight loss program using running as the primary exercise to burn calories then the sooner you start the sooner you will see some results. The slenderizing that you will see should motivate you to continue until you reach your slimming down goal.

The best part about running is that you do not have to run a long distance at a slow pace. Research has proven that doing interval running can burn as much at three times the fat as a long, slow run will. All you have to do for this additional calorie burn is run for a set time and then walk and then run again for the time that you set. A good plan for beginners is to run for 45 seconds and then walk for sixty seconds. Do at least five repetitions (reps) of this interval plan. You’ll need to do this workout at least three times per week for six weeks to get the maximum results. This type of running causes you to have powerful bursts of energy that rapidly burn calories and then give you a cool down period before you repeat the process.

Using this easy and inexpensive plan you can significantly reduce your weight and also have improvements in the size of your hips and waist. Once you are cleared by your Doctor to start running put this simple and effective plan to use and see for yourself that running and fat loss diets promote rapid and safe weight reduction.

Read the number one GUARANTEED diet for fat loss program at: http://www.DietForFatLoss.com/ Learn the Top Secret weight loss secret the diet companies don’t want you to know at: http://www.FatLossTactics.com/

Article Source: http://EzineArticles.com/?expert=Marcus_D._Barber

How to Prevent Running Cramps

The Running Guy — Sun, 31 Aug 2008 17:28:19 +0000

Knowing how to prevent running cramps should be a part every runner’s basic library of knowledge. Every long time runner, amateur or professional that I have either talked to or studied says that preventing running cramps already puts a runner ahead of most others. Why? A cramp is like a brick wall to a runner. It cannot only slow you down drastically, but completely stop you in your tracks, period. If you are competing or are looking to PR, it is of utmost importance that you not let a cramp develop. If you do, game over. The top 5 things that you can do to prevent yourself from getting a running cramp are listed below.

Hydrate Adequately

Even at sedentary activity levels your body needs plenty of water, about 64 ounces daily, to function properly. It uses water to help the transportation and utilization of nutrients and oxygen. An inadequate water supply can create inefficiencies in this process and cause you to have cramps. While running on a regular basis your body needs twice as much or more as the average sedentary person, about 128 ounces daily. However, click here to read the full guide on how to hydrate properly.

Eat Smarter

Eating habits go a long way to prevent running cramps. You must make sure that you are eating enough calories to start off with. Second, you need to balance your diet. Third, you need to eat at the right time. Make sure you eat 30-45 minutes before the start of your run, no more, no less. Running too soon after you eat will divert oxygen carrying blood to your digestive system when your muscles need it more. Running too late after you eat will lead to a lack of fuel. You need to have generous amounts of complex carbohydrates in your diet, 6-11 servings per day from foods such as cereals, breads, potatoes, and pastas. These are the body’s preferred source of fuel because they are the easiest to break down and provide a steady stream of glucose. Proteins and fats, on the other hand, are the hardest to break down and are therefore not the ideal source of fuel for running. However, eating 2-3 servings of meats and dairy per day will help you recover after your runs and stay strong throughout your training. Finally, eat 2-3 servings of fruits and vegetables per day. These will provide you with essential vitamins and minerals to help your body move things along more efficiently. In particular, these vitamins include A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate). The minerals you have to closely balance are sodium, potassium, and magnesium, which aid in efficient muscle contractions. If you are unable to get in enough fruits and vegetables, consider taking a multi-vitamin.

Stretch / Warm-up

Your muscles will cramp up if you strain them. Keeping them limber will significantly reduce your risk of straining them, and therefore reduce your risk of getting cramps. Before your runs, do a five to ten minute walk or jog to warm up. After your warm up, stretch for about ten minutes to fifteen minutes. Devote most of this time to your lower body; hips, glutes, quads, hamstrings, groin, and calves. However, do stretch your upper body as well. I’ve seen people get back and shoulder cramps because they ignored this area. Do the same stretching routine after your runs.

Take Deep Breaths

You need to have adequate levels of oxygen to prevent running cramps. A cramp could be caused by a lack of oxygen. During exercise, your body has an increased need for oxygen to burn fuel and move waste. To avoid a cramp that is caused by a lack of oxygen, take deep breaths. The deepest breaths are always taken by utilizing both the mouth and nose to breathe.

Condition Your Body

Nothing can keep you safer from cramps more than good old fashioned conditioning. As you run more and more, you will gradually increase your body’s aerobic capacity and waste removing ability. You will be able to endure high levels of exertion for long periods of time and your muscle fibers will simply be stronger to withstand strain. However, this is a slow process and it takes several months to a couple years to develop. Take small gradual steps, never increasing your speed or distance more than 10% per week.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

You may republish this article in it’s entirety and without changes if you provide a link to eRunningTips.com.

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

Runners Knee - The What, Why and How to Recover

The Running Guy — Mon, 18 Aug 2008 13:27:28 +0000

Runners knee or chondromalacia of the patella is a common but preventable condition.

Symptoms

-Pain around and (sometimes) behind the kneecap

-Pain running downhill or down stairs

-Reoccurring pain even after taking a few days off

-Stiffness and soreness after sitting for long periods of time

-Crunching and clicking when you bend and extend your leg

Basically, runners knee happens when your knee is not moving within its designed track and is rubbing on its sides. The grinding on the sides of the knee cap wears down cartilage and over time loses its cushioning effect. Then it gets painful.

Causes

-Weak quadriceps. Running really works, builds and strengthens the hamstrings. Unfortunately it doesn’t work your quads nearly as well. If you are only running for exercise, this muscular imbalance starts to create problems for your knee. It’s the thigh muscles that hold the kneecap in place. So an imbalance is enough to throw it off track and pull it to one side or another.

-Watch your feet for proper running technique. If you are rolling your feet in (overpronating) or rolling your feet out (supinating) you are at a greater risk of developing runners knee.

-Overuse. If you have drastically increased your mileage then you should cut back and take it slower. Runners are more prone to runners knee when they hit about 40 miles per week. Instead, work on speed, intervals and lower body strengthening before adding miles to your runs.

Treatment

-Put ice on your knees after a run for about 10-15 minutes.

-Take an anti-inflammatory like Aspirin or ibuprofen after you run.

-Wear good shoes that stabilize your feet.

-Put heat pads on and around the knee when you go to bed.

-Do squats and leg extensions to strengthen your quads.

When I first started running I started to get a crunchy and sore knee. I started performing lower body strength exercises and I have not had a problem since! Definitely add strength training in to your workout regimen if you are a runner. Just don’t start when it already hurts!

Runners knee is not inevitable and can be prevented. It’s an unpleasant condition and if you happen to get it, despite preventative measures treat it as quickly as possible so you can hit the road again.

Run Safe!

Kaleena Lawless

Personal Training Specialist

http://www.kalisthenixfitnessblog.com

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

Painful Blisters Are No Fun on the Run!

The Running Guy — Sat, 09 Aug 2008 08:46:59 +0000

Painful blisters often plague distance runners. Blisters, as we all know, are caused by friction. Repeated rubbing of damp skin creates more friction than dry skin. Reduce dampness as well as the rubbing, and you’ll reduce blistering.

So we all know that to prevent blisters, you need to minimize friction. This begins with shoe selection. Shoes should fit comfortably, with about a thumb’s width between your longest toe and the end of the shoe. Remember that this is often your second toe, not your great toe! Narrow shoes can cause blisters on the great toe and little toe. A shallow toe box can lead to blisters on the tops of the toes, while loose shoes can create blisters on the tips of the toes. Shoes that are too big can cause sliding of your foot which can blister the soles as well as the tips of your toes.

Always try on shoes in the afternoon or evening, because feet tend to swell during the day. Walk or run around the store before buying them and then wear the shoes around the house for 1 to 2 hours to identify any areas of discomfort. It often helps to break in shoes by wearing them for 1 to 2 hours on the first day and gradually increasing use each day.

Socks can decrease friction between the feet and shoes. Coolmaxx or synthetic moisture wicking socks or even special double-layered socks can minimize shearing forces. These can wick moisture away from the skin more effectively than wool or cotton can, further decreasing the likelihood of blisters. You can also carry extra pairs of socks to change into if your socks become too damp on a long run.

Another preventive measure is to use padded insoles or moleskin to decrease friction in a specific area. Drying agents can also help. Foot powders and spray antiperspirants are inexpensive ways to decrease moisture. For severe sweating, there are prescription antiperspirants you can get from your physician that provide even more effective drying.

A study of West Point cadets revealed a more than 50% decrease in blisters in those cadets that used spray antiperspirant before running, but many experienced some skin irritation; so test the antiperspirant on a patch of your foot before trying this on the run.

A thin layer of petroleum jelly or Body-Glide can also be applied to the feet to decrease friction. Conditioning the skin by gradually increasing activity tends to lead to formation of protective calluses rather than blisters.

Blisters are a fact of life in distance runners. Almost one in three marathon runners experience blisters at some point in their training.

So how should a blister be treated?

1. If the blister is small and not painful, leave it alone! Place a small band-aid or piece of moleskin over it to protect it and treat the cause so it will not become bigger.

2. Large or painful blisters that are intact should be drained without removing the roof. This is a biological barrier and helps with healing. First clean the blister with alcohol or antibiotic soap and water. Then heat a pin over a flame until the pin glows red, and allow it to cool before puncturing a small hole at the edge of the blister. Drain the fluid with gentle pressure, then apply an antibiotic ointment and cover the blister with a bandage. Change the dressing daily-more frequently if it becomes wet, dirty or loose.

3. Once your blister has been drained, you should treat it as an open wound. Dress it daily with a bandage. Keep it dry and clean for a couple days and if you engage in the activity that caused it in the first place before it heals, take care to provide extra padding and secure the area to prevent any rubbing that may irritate the wound. Change the dressing anytime it becomes moist or soiled and keep an eye out for infection.

When should I see a doctor for a blister?
If you experience increased redness, swelling, pain, or green or yellow discharge you should take it to your physician immediately to make sure it’s not becoming infected.

Bottom line: blisters are a common annoyance for many runners. These tips should help you conquer this pesky problem before it slows down your run.

Pain slowing down your run? Dr Marybeth Crane is a board certified foot and ankle surgeon and a vetran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

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

Fat Runners Get Personal

The Running Guy — Tue, 05 Aug 2008 16:21:15 +0000

Some of us fat runners have a continuous battle we fight and that is the battle of the bulge. We take running seriously and at one time may have been a very competitive runner. However, if you are like me, you may have been athletic most of your life, but circumstances and life itself has changed the formula a little. I think the constant variable is the spare tire around my waist that Good-Year lost.

For me it was my wife’s wonderful cooking, a couple of rounds with the doctor cutting my back with a knife, with the last time leaving an artificial disc implant at L5-S1. Oh, and a bought with Graves Disease.

It is my belief that there should be more resources out there for people like some of us. There are people who love the sport of running, but are no longer competitive due to our weight and build. There are several 200+ pound runners out there, but no real resources for us. Remember back when road races had heavyweight classes for folks over 200 pounds? I do and I remember some of these people actually running sub 18:00 for the 5K.

It is my belief that with society today, we find the easy way out of things and follow the path of least resistance. I know I do at times. However, nothing in life is really easy and always comes with work, either on the front end or backend. For some of us, we take it at both ends. Fat runners need each other for running partners, motivation and morale support. There are places to find fat runners on the World Wide Web and all one has to do is search for terms like “running fat” or “running fat gets personal”

The bottom line is that you are not alone and some of us are willing to share, so come join us.

That said, I would love for you to share any comments you may have for this article. If you tried a
workout, meal or anything else you find, let me know what you think. Was it good? Did it stink? Please share, your comments are welcome.

Joe likes building websites and blogs. Most of which share information he finds around the web at various article directories allowing re-publishing of their articles. You can share more with us about your battle of the bulge at RunningFat.com

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

Is the Extra Money You Pay For Quality Shoes Worth It?

The Running Guy — Sat, 19 Jul 2008 17:43:09 +0000

When you see the new running shoe of a popular brand and you compare it to the cheap imitation you are probably wondering whether or not you are simply paying extra for the name. Here are the things you need to consider when you are shopping around for your next shoe.

First of all, who is the designer of the shoe? By designer I don’t mean the person who has chosen the color and where the company logo should go. If you want your feet to be healthy then the shoe you choose should be approved by a podiatrist (a doctor that specializes in resolving feet related problems). The process of creating a good running shoe, for example, is a lot more complicated than having a person who draws good, sketch up a drawing. There are various scientists involved who are doing research on what type of shoe will be best for our bodies. They are paid a lot of money to constantly figure out how running shoes can be improved in order to provide people with better cushion, support, and posture.

So, the extra money you pay for a pair of shoes actually goes to the research laboratories without which many people will end up having problems. This doesn’t mean that you should only buy the most expensive shoes. Actually there are great shoes that don’t cost a lot of money. Some of the best deals for such footwear are online. If you know what type of foot you have, you will have no problem choosing the right pair.

A good website where you can learn a lot about how to determine your foot type and how to choose the right running shoe is the Running Advisor. There are a lot of illustrations that you may find interesting as well.

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

The Lydiard Method - Training For Your Next Big Race By Darrell Lewis

The Running Guy — Sat, 12 Jul 2008 07:25:40 +0000

Many athletes struggle with their competitive running after they graduate from high school or college. Some athletes are burned out and take a break from the sport and have to get back into shape. Others lose all motivation to run once they are away from the team environment, and some simply do not know how to develop a training schedule.

Developing a training schedule is not always an easy thing to do. Many runners simply do not know much about why they do different workouts. They may not understand exactly when in their training program they are supposed to incorporate their long runs, tempo runs, or intervals workouts. This article’s goal is to discuss one method of organizing your training. The method was developed by Arthur Lydiard. Arthur Lydiard is considered by most of the running community to be the best running coach of all time.

Marathon Conditioning (10 weeks)

According to the Lydiard method the first phase of your training for any endurance race should be Marathon Conditioning. The marathon conditioning phase should be 10 weeks in length. The goals of this phase are to improve your aerobic foundation and help prevent injuries. The improved functioning of your heart and lungs increases your aerobic foundation. Marathon Conditioning also strengthens connective tissues and ligaments which will help you prevent injuries.

To develop you training schedule for the marathon conditioning phase you should start with short runs on a consistent basis. Gradually you can lengthen the distance of your runs. To lengthen the distance of your runs start with lengthening one run a week. Then you can increase that number to two runs a week. When you plan your training for this phase make sure that you follow the hard/easy principle. This principle says that you should run one day hard and then the next one or two days easy before doing another hard day. During the marathon conditioning phase a longer mileage day is considered a hard day. It does not necessarily have to be run fast or hard. Here is an example of what a Marathon Conditioning phase build-up may look like. If you can run three miles everyday without becoming overly fatigued you could start lengthening your runs. After a few weeks your weekly workout might have changed from three miles everyday to five miles on Monday, three miles on Tuesday, five miles on Wednesday, three miles on Thursday and Friday, and 8 miles on Saturday. Sunday would be a rest day. That is just an example and may not be the best way to organize a schedule for you. If you noticed on Saturday the sample schedule included an eight mile run. During the marathon conditioning phase Lydiard suggests increasing the time of one run per week until that run reaches two hours in duration. If you are a beginner in running the two hour run may be increasing your total time running too quickly in the 10 week phase. If this is the case then you should pick a shorter duration for your long run.

Hill Resistance (4 weeks)

The Hill Resistance phase should be 4 weeks in length, and it serves as a transition phase. The goal of this phase is to transition your body from the slower running in the Marathon Phase to the faster running in the Track Training phase. The Hill Resistance phase will begin to introduce anaerobic exercise to you and it will add power and flexibility to your legs.

There are several different types of workouts that can be included into your schedule during this phase. The first one is steep hill running. While maintaining good running form you can run up a steep hill that is 300 to 800 meters in length. While doing this workout your legs should be lifted up until they are almost horizontal to the ground. The second workout is hill bounding. Find a hill with a moderate grade and a length of about 200 meters. Use bounding strides to climb the hill. You should feel like a deer jumping over a fence. A third workout is Sprinting Drills. Examples of Sprinting Drills are high knees, strides, bounding, and butt kicks. You should do one of these workouts, or a workout similar to this, 1-3 times per week during the Hill Resistance phase. The rest of the week should include easy running.

Track Training (4 weeks)

The track training phase is 4 weeks in length and is a phase in which you will do intervals and/or repetitions on the track that will help you with you goal race. The workouts you choose for this phase should focus on developing the systems you will need for your goal race. Some examples of these workouts might include 400 meter repeats, 800 meter repeats, 1-2 mile repeats, and ladder workouts. The phase is called track training, but the workouts do not have to be done on the track. Finding a flat section of road and doing intervals from telephone pole to telephone pole may be your desired way of training during this phase.

This is a very important phase in your training, but when doing track training caution must be used. This is the phase in which injuries are more likely to occur because of the increased intensity of the workouts. It is better to be under-trained in this phase as opposed to over-trained. Once your body begins to become over-trained you will have a hard time fighting off illnesses and avoiding injury. This is you bodies way of telling you to take it a little easier. One way to help prevent over-training is to make sure you follow the hard/easy principle that was discussed earlier.

Coordination (4 weeks)

The coordination phase is where you start to get all your systems ready for the goal race a few weeks down the road. The coordination phase is the time for you to start incorporating sprint drills and time trials into your training.

Running time trials allows your body to become familiar with the effort required during your goal race. One thing to remember about time trials is to not become discouraged with your time. Once you get to this phase of your training you should be in great shape. Many times you may set a personal record for an event during a time trial. Other times you may not run as fast as you think you are capable of. If this is the case for your time trial just remember that most people can not run as fast by themselves in a time trial as they can against competition in a race.

Sprint drills are also important to your goal race. These drills allow you to develop more leg turnover (speed) by developing muscle strength. These drills also improve your running form which improves your efficiency.

Freshening Up (1-2 weeks)

The freshening up phase (also know as a taper phase) is when everything should begin to come together. In this phase your training decreases and your body recovers from the hard work you have put in during the past 22 weeks. This is the time when you may not be able to sit still due to the extra energy your body has that you are not using due to the decreased training. Be cautious during this phase. This is not the time to go out and play a game of pick-up basketball to burn off some extra energy. This is also not the time to put in extra training because you are feeling energized. The length of the freshening up phase is usually 1-2 weeks, but it can depend on the athlete and the goal event. Freshening up for a marathon usually takes 3 weeks.

Down Time

Once you reach the end of the freshening up phase you have your goal race. If everything goes according to plan you should have ran one of the best races of your life. After this race comes a very well deserved period of your training. This is also a very important part of your training. While this period is not an actual named part of the Lydiard Method it is a part of almost all training methods. After your goal race you should have some down time. During this down time you should take a few weeks to relax and refresh yourself physically and mentally. These few weeks of relaxing should include jogging easily. Do not feel guilty if you miss a few days here or there during your down time. Be cautious not to miss too many days because you will begin to lose all the progress you made during the previous training cycle.

If you have not already done so now is the time to pick out your next goal race and begin the training cycle again, and build upon the progress you made. The Lydiard Method is a training cycle that can be followed over and over to build up for goal races. As with all training methods it takes time to improve. If you continue to follow the Lydiard Method over a long period you may set personal records in races that a few years ago you could only dream of. To quote the great coach Arthur Lydiard, “It is not the best athlete who wins; but the best prepared.”

Information for this article came from the Lydiard Foundation. http://lydiardfoundation.org

Darrell Lewis is a USA Track and Field certified coach. He also is the owner of Peak Performance Running. Darrell helps runners of all ability levels reach their running goals. You can view Darrell’s website at http://www.peakperformancerunning.org

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

Hydration Techniques For Running in Hot Weather

The Running Guy — Sat, 05 Jul 2008 16:04:28 +0000

The absolute most important thing that you can do when running in hot weather is to hydrate properly. Running in the heat is a highly taxing activity that can deplete body fluid in short order. To function at optimum levels, the body needs generous levels of fluids, mainly water. Just keep in mind the fact that a healthy human being’s body is about 60% water at any given moment, and a runner’s performance can decrease by as much as 30% with only a 2% loss of water content. By not hydrating adequately the decrease in performance is unavoidable. If dehydration is great enough, it can lead to serious injury, such as heat exhaustion, heat stroke, head trauma due to fainting, or even death.

Most people underestimate how much fluid they need to drink. While the average sedentary adult needs to drink a minimum of eight 8-ounce glasses of water per day, the average runner needs a minimum of twice that much. You should drink 16 ounces of water two hours before your run, and another 16 ounces right before you start your run.

Depending on the severity of conditions of running in hot weather, such as the temperature, your intensity, and perspiration, you should drink anywhere between four to twelve ounces of water every 20 minutes during your run. Alternatively, if you’re racing, you should be able to pick up some drink at every aid station, which are typically placed at every mile. Assuming ten minutes per mile, you would pick up a drink after every other mile. However, it never hurts me to drink at every single aid station.

After your runs, drink another 16 ounces for every 30 minutes that you ran. Not only that, you need to drink fluids throughout the day. By drinking eight ounces of fluid every 1 ½ to 2 hours between your daily errands, you will have already done half of what is considered good hydrating. The other half will be taken care of in the moments before, during, and after your runs.

Keep in mind that if you are running in hot weather for more than one hour, replace some of the water (i.e. half the daily amount) with sports drink because the excessive perspiration will flush out needed electrolytes if you drink strictly water. Sports drinks will provide you with adequate amounts of sodium, potassium, and carbohydrates. During marathon training, my daily consumption consists of 1/3 water, 1/3 sports drink, and 1/3 fruit juices.

There are some helpful extra measures that you can take to make sure that you are properly hydrated. First, check the color of your urine. If it is yellow, or even worse, brownish, you need to drink more. It should be pale or clear. Second, even though you’re drinking lots of fluid, make sure that you are not urinating every 20-30 minutes. If you are, it means that you’re body is not retaining what you drink. This typically happens when you drink too much water, haven’t consumed enough sodium, or are consuming too many diuretics (i.e. coffee, tea, soda, alcohol). To remedy this, eat something salty such as chips, crackers, and pretzels and top it off with sports drink. Then follow up with another load every 1 1/2 to 2 hours. And don’t consume diuretics unless you have to, such as when you are on prescribed medication. Third, weigh yourself before and after your runs. For every pound that you lose after your runs, drink 32 ounces of fluid. Fourth, don’t wait until you’re thirsty to start drinking. If you are thirsty, you are already dehydrated and need to drink more.

Ark Agpalza is a long time runner and at the time of publication of this article was working as a product expert in the running industry.

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