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.

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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