How Running Helps Your Body

Cardiovascular exercise:

Running is a very good cardiovascular aerobic exercise. When a person runs, you  strengthening the muscles involved in respiration, which helps facilitate the flow of air in and out of the lungs. It also helps improving circulation efficiency and reduce blood pressure.

Regular running helps keep one’s stamina up, and gives you more time before you get that “out of breath” feeling.

Most running watches are equipped with logs for a history of your training to help the individual keep track of workouts.  It checks whether you were truly able to improve your running strength and endurance by checking how fast or how long you were able to maintain a certain pace.

Strengthens leg and foot muscles:

Aside from being out of breath, one of the reasons that people are not able to “go the distance” is  because of the pain in their weak leg muscles. When a person lives an inactive lifestyle, these muscles weaken and are unable to endure moving long distances.

On the other hand, a person who runs regularly would be able to strengthen these muscles making them more capable of enduring longer distances.

Individuals will notice this improvement more today because of  running GPS watch’s  that could accurately track the distances that you have traveled during each training session.

Increases speed and reflexes:

Running regularly would help you increase your speed reflex times. This is because you are able to make your muscles move more efficiently and in a pre-programmed manner due to the continuous training or running movements that you do while running.

You would be able to see a drop in your lap or split times because your muscles in your entire body have now become stronger and more capable to push your pace.

Individuals are able to track this improvement because of  running watch’s capability to track your time accurately up to the hundredths of a second.

Now that you see the benefits of doing running training regularly, what are you waiting for? P{ut your sneakers on, strap on a running watch and get on the road, oval, or athletics track and begin your running training now!  Your body will thank you in the future.

Running watches, GPS watches, Heart rate monitor and more

Timex, Garmin and Silva Tech watches.  Training tips and articles for the novice to the elite runner.

Running watches, GPS watches, Heart rate monitor and more.

Running watches, GPS watches, Heart rate monitor and more

Running watches, GPS watches, Heart rate monitor and more.

If you want to train smarter try using a heart rate monitor or a GPS running watch.    Most people have a GPS for the car why not for your runs.  This site has articles to help you train smarter like how to use heart rate monitors and GPS running watches to get the most out of your training. Check it out it will help any runner from the novice to the elite level.

Do Race Winners Train Harder?

The best runners understand that the athlete who wins a race often is not the one who trains the hardest but the one who trains the smartest.  Nothing will decrease your training, fitness or conditioning like an injury especially one that may have been prevented in the first place.  Competitive runners know the fastest way to get to peak performance is not running yourself into the ground and possibly to an injury but the runner who listens to their body.

Runners stress their bodies to the limit.  Speed workouts, increased mileage, and racing add stress to the body.  Recovery is critical.  Recovery allows your body to perform to it’s  fullest potential.  Runners often become to focused on the training and improving one’s times that they ignore warning signs which could result in an injury.

One way to prevent over training is to use a heart rate monitor while you are running.  Heart rate monitors help the individual workout within the individuals target heart rate zone.  The heart rate monitor can be set to beep if you are above (to fast) or below (to slow) your target heart rate zone.  By monitoring your heart rate you get instant feed back  of how hard or easy you are running.  Most runners don’t have a problem running hard, more importantly heart rate monitors let you know if you are actually running easy on your easy days.  You can fool yourself during a run that the pace feels slow but if you have a heart rate monitor on your heart will not be fooled.  A hear rate monitor will help the individual adjust the pace for various terrains and weather conditions.  If you are running up a hill or into a strong wind your heart will have to work harder and the monitor will let you know instantly if you are going to hard resulting in the runner slowing.

Don’t ignore what your body is telling you. If something is hurting pay attention to it, find out why, and change what is making it hurt. Rest if necessary, but if the pain doesn’t fade, don’t forget a visit to the doctor’s office if necessary.

Top ten Ways To Avoid Running Injuries

Top Ten Ways To Avoid Running Injuries:

1) Pay attention to your body.

Don’t ignore what your body is telling you. If something is hurting pay attention to it, find out why, and change what is making it hurt. Rest if necessary, but if the pain doesn’t fade, don’t forget a visit to the doctor’s office if necessary.

2) Avoid the terrible “too’s”.

Don’t do too much, too soon, too often, too fast, too hard, with too little rest.

3) Don’t change things that are working.

Don’t look for the latest and greatest running shoe or even training method. Don’t switch from slow and steady to suddenly doing an all interval workout because someone says you will lose weight quicker and with only 20 minutes of “cardio”. Shoes may be cautiously changed and training should be gradually and sensibly changed. Of course slow and steady is not the only way to train, and for most runners it will not be.

4) Increase training slowly.

The 10% rule for most people is the maximum increase per week, not the minimum. Every third week drop your mileage significantly before moving ahead again from the previous week. The recovery week will allow your body to repair while having a “relative” rest week.

5) Wear running shoes (sport specific shoes) and change them frequently

Don’t run in tennis or cross trainer shoes. Some people like to alternate pairs of shoes to retain their shock absorbing capabilities. But whatever you do, make certain to replace your running shoes every 350 – 450 miles of running. If you run over 30 miles per week, and perhaps even less, make sure you use your shoes exclusively for running, so that you do not waste them with walking miles. The walking is admittedly easier on the shoe than running, but still creates wear and tear.

6) Eat healthy: Not too much, not too little, and a bit less junk

Don’t forget to eat enough healthy foods. Make certain to have adequate calcium and healthy fats (such as the omega fats found in certain fish and fish oil capsules). Don’t forget vegetables and protein sources. Check the origin of your food, particularly check farmed fish which may come from countries which have significant issues of safety with their food supply. (In actuality there are some problems, although different problems with farmed fish from all countries and certain safety issues with fish at sea.) Make sure you don’t cut your caloric level too drastically while dieting. You need fuel to exercise.

7) Strength train two to three days per week.

Musculoskeletal fitness is one of the pillars of fitness. Strength training can be helpful for a variety of reasons. Core strengthening helps many people. And improving lean body weight by increasing muscle helps dieting indirectly and is good for your overall health. If you are a serious, competitive, long distance runner be extremely careful with lower extremity weights, and make sure to stop several weeks before a race. Carefully observe how your training sessions go, and make sure they are not slowing you down, or that fatigue from your strength training sessions are not limiting your long runs. It is probably best to do them before a rest day or an easy day. On days where you may be doing both running and strength training, run first, if you are primarily a runner.

8) Warm up gently before running, Stretch gently when finished

Stretching is not a warm up. It is a flexibility exercise. Evidence is mixed on whether it helps avoid injury, but studies of stretching before running do not show any benefit. Stretching works better after you are warmed up. Run easy for your first 10 minutes of running. Take short steps, move slowly, let your body gradually warm up and adapt to the stresses you are about to place on it. There are many changes that your body will be making to make your running go smoothly, efficiently and easily. Give it a chance to get prepared. If you are doing speed work, this 10 minutes will not be enough. You’ll need a longer and more complex warm up.

9) Use a Carb/Protein mix after long runs and after hard runs or workouts.

This can be a chocolate milk shake or a protein powder mix.

10) Enjoy your runs and workouts.

This should ultimately be fun time, and something you look forward to. Find new paths if you need them, use old favorites if you prefer. Find something to enjoy on each run. Even the accomplishment of getting through a run on an extreme weather day (cold, rainy, not a code orange day) can feel great.

Winter Runing Tips

Clothes

Runners must wear appropriate clothing for running in cold conditions. Wear thick absorbent dry socks and make sure you have adequate space in your running shoes to accommodate these thicker socks. Some runners actually buy a ½ size larger running shoe for winter training to accommodate for thicker socks. Taking care of your feet is essential on order to prevent frostbite and circulatory problems with the feet.

A significant amount of body heat is lost from the head which affects the whole body’s circulation. Wear a warm hat when running in cold conditions to help keep your body heat from escaping. 

Wool gloves and thick running track suits are also recommended. Gortex outfits are a big help in the extream cold conditions.  These outfits are expensive but if you are training in the cold much at all they are well worth the money.  If it is not very cold then you may wear a layer of polypropylene shirt below a sweat shirt, that should be enough for the upper body.  Some runners prefer to wear polypropylene or Lycra shorts together with wool running pants. Underwear is also an important item and often overlooked, opt for insulated underwear with a special attention to the front panel being insulated to prevent a cold related injury.

Wind-chill

The weatherman’s favorite word are, “the wind-chill factor”. Runners must be careful with running in a wind-chill as the extreme cold can be draining and even dangerous. Some runners prefer to run into the wind to start off with and then return with the wind at their backs. The return run is easier as you have perspired and your body is warmer.

101 Greatest Running Tips- Part 5

81. Know when it’s show time “Just remember this: Nobody ever won the olive wreath with an impressive training diary.” –Marty Liquori

82. Taper on time “The key step between a great training program and a great race is a great taper. Your last long training run before a marathon should come 3 weeks before the race–not 2.” –Pete Pfitzinger, two-time U.S. Olympic marathoner

83. Wait for the weights “If you strength train, shelve your routine about a month before your marathon, to help you feel fresh on the big day.” –Steve Spence, 1991 World Championships Marathon bronze medallist

84. Hone in on the range “Rather than going into a marathon with just one goal–such as finishing in a very specific time–develop a range of goals so that you increase your chances of success.” –Jerry Lynch, Ph.D., marathoner

85. The Total Runner: Don’t be in a rush “Thanks to the race-day adrenaline rush, any pace will feel easier than normal. So make a conscious effort to hold back in the early miles.” –Lorraine Moller

86. Divide by three “Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” –Mike Fanelli, runner and coach

87. Walk before you crawl “When using the run-walk method to finish a marathon, the most important walk break comes in the first mile. The second most important one comes in the second mile, and so on. The point is, walk before you become fatigued.” –Jeff Galloway

88. Be a little shady “Squinting intently requires more energy than you can spare over 26.2 miles. So if it’s sunny or you’re allergic to dust or pollen, wear sunglasses.” –Kim Jones, world-class masters marathoner

89. Save up “To be effective over the last 6 miles of a marathon, one must harbor some sort of emotional as well as physical reserves.” –Kenny Moore, writer and two-time U.S. Olympic marathoner

90. Forget about it! “You have to forget your last marathon before you try another. Your mind can’t know what’s coming.” –Frank Shorter

91. Find a cheerleader “The primary reason to have a coach is to have someone who says: ‘Hey, you’re looking good today!’” –Jack Daniels, Ph.D

92. Be a copy cat “Visualizing perfect running form will help you stay relaxed. Visualize before the race. Then, once you’re in the race, pick out someone who’s looking good and running relaxed. This will help you do the same.” –Gayle Barron, 1978 Boston Marathon champion

93. Don’t over think it “In running I go by the axiom that my coach Jumbo Elliott of Villanova used: KISS–Keep It Simple, Stupid.” –Marty Liquori

94. Take baby steps “You can’t climb up to the second floor without a ladder. When you set your goal too high and don’t fulfill it, your enthusiasm turns to bitterness. Try for a goal that’s reasonable, and then gradually raise it.” –Emil Zatopek, four-time Olympic gold medalist from Czechoslavakia

95. Muster your mental might “Keep working on mental attitude. You have to fight that supposedly rational voice that says: ‘I’m 50 years old, and I don’t have to be doing this anymore.’” –Ken Sparks, Ph.D.

96. Train with someone...                                                                                                                                  “It may seem odd to hear a coach say this, but I think a really great training partner is more important than a coach.” –Joan Nesbit, coach and world-class runner

97. …Anyone...                                                                                                                                                      “Never underestimate the value of a good training partner, even if it’s your dog. Training allies will get you out the door on those days when exercise might otherwise be reduced to a finger on the remote control button.” –Runner’s World editors

98. …But sometimes go solo “The day after a hard workout, I always train alone. If you run with someone else, there can be a tendency to push harder than you should.” –Mark Allen, former Ironman champion

99. Find a reason why “We run to undo the damage we’ve done to body and spirit. We run to find some part of ourselves yet undiscovered.” –John “The Penguin” Bingham

100. Feel the magic...                                                                                                                                               “For me, running is a lifestyle and an art. I’m far more interested in the magic of it than the mechanics.” –Lorraine Moller

101….But do what you must do “If one can stick to training throughout many long years, then willpower is no longer a problem. It’s raining? That doesn’t matter. I’m tired? That’s beside the point. It’s simply that I have to.” –Emil Zatopek

101 Greatest Running Tips- Part 4

61. Make a pass “Passing competitors always gives you a lift. It probably has a physical effect, too, because you get a surge of adrenaline.” –Libbie Hickman, world-class marathoner

62. Get over it “If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it–then move on.” –Steve Scott, coach and U.S. record holder in the mile

63. Be patient “Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races.” –Marc Bloom, runner/writer/coach

64. Keep your finger on the pulse “If your morning pulse rate is up 10 or more beats above your average, then you haven’t recovered from the previous day’s training. Take time off or back off until it returns to normal.” –Dr. George Sheehan

65. Mix it up “Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout.” –Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner

66. Tie the knot “I double-knot my shoe laces. It’s a pain untying your shoes afterward–particularly if you get them wet–but so is stopping in the middle of a race to tie them.” –Hal Higdon

67. Observe certain rituals “Once you find a warm-up routine that works, repeat it as habitually as possible.”–Ted Corbitt

68. Warm up, don’t wear down “At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quadriceps, calves, and lower back. With about 15 minutes to go, maybe do a few strides. But no more–you’ll warm up plenty in the early going.” –Mark Plaatjes, 1993 World Championships marathon winner

69. Wear the right pair “Feather-light racing flats might help you run a faster 5-K, but lightweight performance trainers (with better protection and cushioning) are a better choice for most runners, especially in longer races.” –Bob Wischnia and Paul Carrozza, Runner’s World shoe experts

70. Finish it off “To develop your kick, finish each repetition faster than you begin it. For example, if you’re running 6 x 400 meters on the track, start off at a steady, controlled pace, then subtly shift gears in the last 100 or 200 meters.” –Robert Vaughan, Ph.D., coach and exercise physiologist

71. Stay on pace “It’s better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace.” –Bill Bowerman, renowned University of Oregon coach

72. Don’t dodge the draft “Occasionally pick up speed–for 2 minutes, tops–then settle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride.” –Mark Plaatjes

73. Snap out of it “Occasionally pick up speed–for 2 minutes, tops–then settle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride.” –Mark Plaatjes

74. Go minimalist “Marathon training doesn’t have to be a grind. By running for about 30 minutes two times a week, and by gradually increasing the length of a third weekly run–the long run–anyone can finish a marathon.” –Jeff Galloway

75. Step back a bit “Build up your mileage in gradual increments, but every third or fourth week, drop back in mileage to recover. This will help you avoid your breaking point.” –Lee Fidler, coach and two-time U.S. Olympic Marathon qualifier

76. Don’t push it… “In marathon training, 3 hours slow is better than 2 hours fast.” –Pete Gavuzzi, coach of four-time Boston Marathon champ Gerard Cote

77. …And enough is enough “Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24.” –Ed Eyestone

78. Be vigilant “During the hard training phase, never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest. If you’re at all sluggish, rest. Whenever you’re in doubt, rest.” –Bruce Fordyce, nine-time Comrades Marathon champion from South Africa

79. Pamper your muscles “When I’m training for a marathon, I soak in a hot tub every day, and get a weekly massage.” –Anne Marie Lauck, two-time Olympian

80. Try winning combinations “I include iron with vitamin C in my diet to prevent anemia. Without it, I wouldn’t have the energy I need to train.” –Joy Smith, 2:34 marathoner

101 Greatest Running Tips- Part 3

41. Be a smart camel “Before you do your long run, place containers of sports drink out on your course, even if you have to bury them.” –Runner’s World editors

42. Work on your growl “The long run puts the tiger in the cat.” –Bill Squires, marathon coach

43. Don’t always watch the watch “I don’t wear a watch during my long runs. That way I’m not tempted to compare my time from week to week.” –Lynn Jennings, three-time World Cross-Country champion

44. Rest assured “Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days.” –PattiSue Plumer, two-time U.S. Olympian

45. Divide and conquer “Pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can’t work on everything at once.” –Bob Kennedy

46. Join the resistance “Hills are the only beneficial type of resistance training for a runner.” –Arthur Lydiard, Olympic coach from New Zealand

47. “Chip” away at it “Think chest/hips/push, or CHP, when it’s time for uphill running. Chest up, hips forward, push strongly off each foot.” –Jeff Galloway

48. Adapt–or weaken “Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? You become stronger.” –Eamonn Coghlan, Irish Olympian and only 40-year-old to break 4 minutes in the mile

49. Up the ante “Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go along.” –Frank Shorter, 1972 Olympic Marathon Champion

50. Avoid the downside “The advantage of running /hills’ on a treadmill is you can go up without pounding down the other side.” –Ken Sparks, Ph.D.

51. Ramp it up “If you live in the flatlands, you’ll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill.” –Bob Glover, runner/author/coach

52. Grab hold of the rope “If you’re laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pulling you steadily toward the top.” –Jeff Galloway

53. Lean into it “When going down, I lean with the hill. I know I’m doing it right if I feel like I’m going to fall on my face.” –Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner

54. Save something for the summit… “Don’t attack a hill from the very bottom–it’s bigger than you are!” –Harry Groves, renowned Penn State coach

55. …Then take off! “I’ve always found it effective in a race to make a move just before the crest of a hill. You get away just a little, and you’re gone before they get over the top.” –John Treacy, two-time World Cross-Country champion from Ireland

56. Make the switch “The difference between a jogger and a runner is a race-entry blank.” –Dr. George Sheehan

57. Get up to speed “Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn’t scare anyone away–and it will improve your speed.” –Frank Shorter

58. Just “Q” it “Quality counts, if you want to stay fast. Don’t do all your workouts in the comfort zone.” –Ken Sparks, Ph.D., top masters marathoner

59. Stay in control “Run your own race at an even pace. Consider the course, the temperature, the weather, and most importantly, your current level of fitness.” –Marty Liquori

60. Be flexible (or else) “The idea that you can’t lose contact with the leaders has cut more throats than it has saved.” –Arthur Lydiard

101 Greatest Running Tips- Part 2

Here is part two of a five part series of 101 Training Tips By Mark Will-Weber

21. Dare to be different (but not dumb) “In training, don’t be afraid to be an oddball, eccentric, or extremist. Only by daring to go against tradition can new ways of training be learned. The trick is recognizing quickly when a new approach is counterproductive.” –Benji Durden, 1980 U.S. Olympic marathoner

22. Reach for fast, low-fat fuel “Energy bars are good portable food for runners. Look for bars with 4 grams of fat or fewer per 230 calories. Fat slows down digestion.” –Liz Applegate, Ph.D., sports nutritionist

23. Go for the goal “I believe in using races as motivators. It’s hard to keep on an exercise program if you don’t have a significant goal in sight.” –Bob Greene, personal trainer of Oprah Winfrey

24. Think big…but carry a small eraser “Brainstorm your training goals first, then write them down. Do this in pencil, so you can change some specifics when reality sets in.” –Jeff Galloway, Olympic runner/author/coach

25. Show some horse sense “During long, slow distance training, you should think of yourself as a thoroughbred disguised as a plow horse. No need to give yourself away by running fast.” –Marty Liquori, running commentator and former world-class miler

26. Build with care “If you put down a good solid foundation, you can then build one room after another and pretty soon you have a house. After your base mileage, add hills, pace work, speedwork, and finally race strategy.” –Rod Dixon, New Zealand Olympian and 1983 New York City Marathon champ

27. Look at the big picture “Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance–and how to get it.” –Clarence DeMar, seven-time Boston Marathon champion and U.S. Olympic marathoner

28. Toss out the clutter “Throw away your 10-function chronometer, heart-rate monitor with the computer printout, training log, high-tech underwear, pace charts, and laboratory-rat-tested-air-injected-gel-lined-mo-tion-control-top-of-the-line footwear. Run with your own imagination.” –Lorraine Moller, 1992 Olympic marathon bronze medallist

29. Listen to your body (yes, again!) “Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure.” –Dr. George Sheehan

30. Go steady “Day to day consistency is more important than big mileage. Then you’re never shot the next day.” –John Campbell, former masters running star from New Zealand

31. Find the right proportion “If you run 30 miles a week, then about 7 of those–or approximately one-quarter–should be quality miles. Quality miles will boost your aerobic capacity.” –Owen Anderson, Ph.D., running writer

32. Stay above bored “A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really jazz up an otherwise boring training run.” –Amby Burfoot, Runner’s World editor and 1968 Boston Marathon champ

33. Be a “cross-eater” “Like cross-training, ‘cross-eating’ adds needed variety to your diet–and life. Expand your nutritional repertoire by trying one new food each week.” –Liz Applegate, Ph.D.

34. Ease it back “After a run, don’t rush back into life. Take a few minutes to walk, stretch, relax, meditate.” –Runner’s World editor

35. Don’t force the tissue “Overly aggressive stretching can actually increase your injury risk.” –Tim Noakes, M.D., author of Lore of Running

36. Think globally, act locally “We wrote our workout schedules in 3-week blocks. My coach and I knew what my immediate goal was–what I was trying to accomplish in the next 3 weeks. But in the back of my mind was the ultimate goal: what I wanted to do months away.” –Bob Kennedy, U.S. record holder for 5000 meters

37. Go with mind over grind “Any idiot can train himself into the ground; the trick is doing the training that makes you gradually stronger.” –Keith Brantly, U.S. Olympic marathoner

38. Have fun on your easy runs “I make sure I have some really enjoyable training runs, remembering to ‘smell the roses’ along the way. That way I don’t become caught up in the training-is-everything syndrome.” –Sue Stricklin, top masters runner from the 1970s

39. Have fun on your hard runs “Do tough workouts that you enjoy. Mile repeats and quarters are more fun for me than fartlek. ["Fartlek" is Swedish for variable-paced, up-tempo running.] I feel better about my running when I do the workouts I enjoy and that I know I benefit from.” –Dan Cloeter, two-time Chicago Marathon winner

40. Stay open-minded “When you try a new type of training, think like a beginner. Just because you can run 20 miles every Sunday doesn’t mean you can survive 10 x 400 meters on the track at a fast pace.” –Jack Daniels, Ph.D., exercise physiologist, coach, and former world-class pentathlete