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Nutrition And Running
Running is one of today’s healthiest ways to help maintain your body’s
physical well-being. It is one good cardiovascular exercise that helps keep
good circulation and a healthy heart.
Everybody needs proper nutrition and a healthy diet. This requirement
becomes more vital for people who are into health activities like running.
This is amplified further for runners who are also into competitions or have
special dietary needs.
An average person’s diet normally consists of 40% carbohydrates, 30%
protein, and 30% fats. They also include such healthy components as
whole grains, fruits, vegetables, lean sources of protein and heart healthy
The daily calorie consumption of runners can also be modified, depending
on the individual’s needs – whether he is maintaining his weight, losing
some or gaining some.
Combinations can be tweaked accordingly to suit the individual’s needs.
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For instance, a distance runner preparing for a marathon may wish to
increase the percentage of carbohydrates in his diet. This is during those
periods of intense training where he covers long and grueling distances
On the other hand, a sprinter who is working to improve his muscle mass
by way of weight training and other equally intense exercises have to
include additional amounts of protein into his diet. This is helpful because
proteins can help stimulate muscle growth.
The next factor to consider with regards to people who are into running are
calories. There are basic guidelines on the amount of calories an individual
should consume regularly.
These are based on the person’s current weight and activity level. For
runners who are into intense training, these might not be very accurate.
There are plenty of calorie calculators available online or you can get it
from your doctor. Those are ballpark figures on the amount of individual
needed calories. They can be good starting points for runners to find out if
he is eating enough or not.
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An example would be a runner regularly consuming 2500 calories a day
and running around 7 to 8 miles daily. If he still feels tired, he may have to
increase his calorie intake.
If the runner is already at an ideal weight, he should strive to consume
enough calories to maintain his weight.
Lastly, the quality of the calories consumed should also be carefully
considered. They have to come from quality sources such as whole grains
carbohydrates, lean protein sources, and heart-healthy fats.
The runner could always obtain his calorie requirements from foods rich in
sugar and fat. But these food groups are not quality calorie sources. More
likely, the runner will get his same amount of calories but he will feel
sluggish and may not be able to perform well.
A case in point is a piece of cake that has an equal amount of calories as a
turkey sandwich on multi-grain bread. Eating the cake will give him enough
calories. However, the sugar in it will trigger the insulin response from his
body, which can make him sluggish and less energized.
Nutrition is a very important component in such an activity as running. It is
not just a question of energy but also of health.
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personal trainer for running and other physical training tasks
Personal Trainer for Running and other Physical Training Tasks
Physical training is a complex task. It basically involves the basic and core
muscles of the body. In dealing with these muscles, an individual must pay
particular attention to proper execution of exercises. Even simple and
practical exercises like walking and running require proper form in
Rigorous exercises are not just effective in putting stress into muscles and
consequently making the body parts bulkier. When not executed properly,
bodybuilding activities can also be harmful. You probably have heard about
people who incurred injuries when running. Injuries are inevitable especially
when a person is too pressured to accelerate the manifestations of ideal
physical training and weight loss results. Some people make the mistake of
putting the body into too much physical activity in the hope that doing so
would boost physical stamina, strength, and overall physique.
Therefore, experts advise physical trainers, especially those who are new to
the activity, to hire personal trainers. Personal trainers are people who
would be willing to attend to an individual’s needs during physical training
sessions. You need the proper guidance and tips of a personal trainer to
make sure your simple activity (like running and walking) would bring about
desired and targeted results to the body.
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Personal trainers are professionals who are knowledgeable and
well-trained about assisting people to appropriately execute exercises.
Through their help, safe and effective training programs can be achieved.
They are accredited to provide assistance to physical trainers within or
sometimes outside the premises of the gym. They are knowledgeable of
the basic physical training concepts and can even answer questions about
recommended diet and supplements.
There is a need to hire a professional personal trainer when you are new to
physical training and weight loss. Some individuals even hire personal
trainers for longer duration so they could be ensured that every visit they
make to the gym would be productive. They could also consult about how to
make even the simplest exercises like walking and running tick.
When hiring a personal trainer, you must make sure that the person is
holding relevant credentials or certificates in weight or physical training.
Some trainers are even equipped with necessary college degrees, placing
them in full authority to handle relevant issues and inquiries.
Some people hire personal trainers based on the trainers' physical
appearance. A personal trainer, for some, should be buff and should
possess a great body that could serve as a role or practical model. That
way, the trainer would have credibility when talking about regimens and
exercise strategies. However, some experts argue that the basis on
physical appearance of personal trainers is insufficient. There are
good-looking and muscled personal trainers who have attained the body
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structure from good genes or the intake of steroids.
Good personal trainers would always offer the option of working hand in
hand with a doctor. By that, the trainer would determine what ailments the
physical trainer is suffering from, and he would be able to design exercises
that would be fit for the client. Even simple exercises like walking and
running should be well timed, designed, and targeted for optimal and safe
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running a form of workout for the legs and the body
Running: A Form of Workout for the Legs and the Body
Are you in search of a perfect workout to achieve the perfect shape for the
legs and body? You need not consult your fitness trainers nor check out
exercise workout regimens. In fact, you do not need to spend significantly in
enrolling in a gym membership. The best workout that experts could
recommend to you is running. It may sound a bit odd, but running up your
stairs at work, home, or escalators should take a good part of your own
physical training and rigorous daily routine.
Running up several flights of stairs could serve as an effective
cardiovascular exercise. Doing so could surely help your body burn
thousands of calories per minute. If there are stairs at home or on your way
to the office, consider running up or running down them. When you start the
activity, be sure to do it right. Yes, there is a proper way to run so you would
not injure yourself and your body would reap the benefits of the physical
The first thing you should do when you are running is to check your own
body posture. The body definitely needs to be upright. The shoulders
should stay relaxed throughout the activity. Raise your feet as high as you
comfortably could and at the same time swing both of your arms as you
continue moving up (as in running up the stairs) or down (running down).
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To make the activity a good form of workout, run about 20 steps up before
walking down to where you started. Do the task for several times until you
recover your own breath. Try not to run double steps at once. It is normal to
run out of breath and feel too tired when running. You would notice that
when you run regularly or everyday, your body could manage to comfortably
run longer. In the process, your hips, thigh, and your abdomen would get
When running up or down the stairs, do not forget the fact that there surely
are risks or dangers in doing so. Be very careful especially in putting your
feet on each step of the stairs. When you walk down, do so quite slowly, not
too slowly. You may use banisters if you are feeling too tired and at the
same time shaky.
Running up you stairs could in fact physically train most of your body
muscles all at the same time. If you do so regularly, your fitness level could
further improve quickly. Expect your overall personality to also improve,
especially your mood. This is because for sure, your life would get brighter
and better if you see many inches vanish from your waist. Initially, try
running once every week. On the succeeding weeks, increase your
workout. Run up to three times weekly. A 20-minute running session would
definitely do your body good. However, as a form of warning, never run
more than your body could actually endure. Do not compromise your
overall safety when running.
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Running And Hydration
Running And Hydration
Running in the good old days used to be uncomplicated and simple. Some
people remember runners before going out running with nothing with them.
After a time, they come back and drink their water.
Drinking (or hydration) was not such a big deal before. Today, there are
some runners who carry their own water and enough gadgets to monitor
their exact intake during a run or a race.
Hydration and dehydration
Of course, we all now know how important water is when it comes to
strenuous exercises like running. One thing about water is that it is not ideal
either to get very little or too much of the fluid.
Severe dehydration (loss of water) and over-hydration both cause serious
consequences on the body, including death. Knowing the difference is
sometimes hard because the symptoms are the same.
In dehydration, the symptoms include weight loss, lethargy, dizziness,
nausea, vomiting, confusion and dry mouth or lips. Over-hydration includes
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weight gain or swelling, headache, nausea, lethargy and confusion or
What is terrible is that nobody knows about the problem until the symptoms
are already in the advanced state. Even medical personnel can be hard put
in figuring out what exactly is happening. (This usually happens after a hard
Knowing how much fluid you need can prevent either dehydration or
over-hydration. One way of knowing is that your performance will decrease
significantly if you are dehydrated by as little as 1%.
Your running slows down by about 2% if you are dehydrated by only 1%.
Another point to consider is that hydration is important not just for your
performance but also for your health. As a runner, you need to know how
much you need to hydrate yourself daily, and in the critical times of before,
during and after running or a race.
One formula given by experts to calculate your daily fluid needs is as
follows: multiply your weight (in pounds) by 0.55 to know how many ounces
of fluid you need every day.
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The hydrating beverages include water , sports drinks, tea, decaf coffee,
low fat milk, yogurt drinks, juices, soda and soups or other foods with water.
Water, of course, is the best source for body hydration. Intake of beverages
with sugar and other additives should be limited, especially if you are trying
to lose body fat.
Alcohol is one drink that significantly dehydrates the body. It is a total no-no
to drink before races, or even the night before any race.
After your daily fluid intake, you need to know how much you need before,
during and after exercise (like running) to achieve optimum performance.
Most people need 8 to 16 ounces of fluid one or two hours before any
During exercise, your fluid needs depend on the rate you perspire which is
different from person to person or the weather.
The best estimate is to take 4 to 8 ounces of water every 15 to 20 minutes
and weighing yourself before and after exercise. This is to check if you are
losing or gaining weight, and adjusting your intake the next time.
Depending on its intensity, running is considered strenuous enough for your
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body to need more fluid than ordinary. Listen to what it says.
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running and other exrecises in effective weight loss programs
Running and Other Exercises in Effective Weight Loss Programs
Do you need an effective weight loss program? Fret no more. There are
numerous weight loss systems that are designed to help you shed off
unwanted and excessive weight. It is true that it is far easier to gain weight
than to lose it. There is no doubt about that fact. It is fun to eat and indulge
in life's simple luxury: good food and sumptuous beverage. Then, after
eating a lot, wouldn't it be just irresistible to take a nap or sleep? If you
would get physically moving like walking or running instead, you could
effectively help avoid accumulation of stored body fat, which is responsible
for excessive weight accumulation.
The result of an idle or sedentary lifestyle: obesity or drastic weight gain.
Unfortunately, when you have gained a lot of weight, losing those pounds
would be very harder. Take note that starving yourself would not be
enough. Sometimes, depriving yourself of food for a period would make the
weight loss problem worse. There are two possibilities that could happen if
you do that: one, you would tend to eat more once you give in to take food;
and two, you might collapse or fall ill.
It is not advisable that you take those crash diets. What would be good for
you is to get yourself working out to a very effective weight loss program.
Nothing could be better than that. If you are embarking on what you think is
an effective weight loss program, you should always remember that you are
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required to observe self-discipline. The weight loss program would not be
effective if you would not have the determination to avoid fatty foods and
stationary lifestyle practices.
There are also a long list of do's and don’ts. Of course, you would be
advised to regularly do exercises. For the don'ts, you would be asked not to
indulge in food that would be accumulated in the body as extra stored fat.
You could ask a weight loss specialist about the perfect and effective
weight loss program for you. Take note that the scheme should be
complete. It should include dietary recommendations, exercise regimens,
advises on doing of activities, habit recommendations, and sometimes,
recommended supplements that are often in the form of appetite
Programs do not always require going to the gym. Doing regular exercises
would be good. Running, walking, or just moving around is an ideal form of
physical exercise that you should do regularly or at least for several
minutes in a day. Running and walking are good as they are good aerobic
and cardiovascular exercises. The activities also do not incur costs. You
could always run or walk for how long you like, anytime of the day.
If you are getting yourself into what you think is an effective weight loss
program, you should initially consult your doctor or dietician. There may be
activities, supplements or diet recommendations within the effective weight
loss program that is not suited to your body functions. Remember, a weight
loss program would only be effective if your overall health would not be
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compromised. Lastly, keep on running or walking daily. Such simple
activities could be least costly but the long-term health advantages would
truly be significant.
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running as part of weight loss systems
Running as Part of Weight Loss Systems
There are logically numerous weight loss systems these days that are
introduced and marketed to help people trim fats and excessive pounds.
Many people note that these weight management systems are impressive
and are well targeted. The most popular and proven effective are those that
involve physical activities like regular walking and running. More emphasis
is given to running, which is identified by experts as a good form of aerobic
or cardiovascular exercise.
Perhaps, peoples' greatest concern now aside from earning more money is
to have a perfect shape or a sexy body. And because fashion and sexiness
have always been associated with well-maintained bodies, people think
being skinny or slim is equivalent to being sexy and beautiful. Do not be
surprised to see more people running around the open park especially in
the morning. Running is a cost effective way to sweat and bring about
cardiovascular challenge to the body.
Running is as effective as using a tread mill. In fact, this exercise machine
has been developed and manufactured to facilitate running indoors. You
must be wondering why tread mills do not fail to be included in basic gym
facilities. Indeed, running is a good form of exercise. It is effective in
making people sweat and in the process speed up metabolism of stored
fats and calories.
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Losing weight is not as easy as anyone could think. You would surely
assert that it is far easier to gain weight than to lose it. How could you find
and get the perfect weight loss systems that would help you attain your
target weight? Choose programs that not only focus on diets. Systems with
recommended physical activities and exercises like running would truly be
Because there are many weight loss systems now available and introduced
in the market, all you have to do is to collect and then choose the system
that would go with your preferences and lifestyle. There are weight loss
systems that are too strict, while there are others that are easier to take.
Some weight loss systems would recommend or mandate taking in diet pills
or a weight loss supplement to suppress appetite. As mentioned, on top of
the drugs, there would also be recommended exercises to be executed
regularly, plus nutritional or diet plans.
If you are taking a weight loss system, it would be important to abide by the
recommendations. Strictly following instructions and mandates of such
weight loss programs would be of great help in ensuring that you would
eventually attain your target weight. Incorporate daily, yet simple exercises
into your lifestyle. Running in the neighborhood every morning is a good
aerobic and cardiovascular workout to help the body accelerate metabolism
and fat burning.
To choose the best weight loss systems, you could ask your friends or
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doctors for recommendation. Other than that, weight loss program
providers usually heavily advertise their weight loss systems so you would
not miss the programs. Online ad pages would also help you choose and
purchase the weight loss system you are eyeing. Take note that the
systems would surely help you get that ideal weight you are aiming to have.
If running, walking, or doing simple physical exercises are required by the
systems perform the exercise tasks regularly. Nobody said losing weight
would be easy. It could be hard to shed off excess weight but it would be
obviously and logically be worth it.
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Running For Weight Loss_Six Facts You Should Know
Running For Weight Loss: Six Facts You Should Know
Because of the intense physical demands, running is proven to be an
effective way to lose weight. And to some people, losing weight is their
primary reason for sticking to a running program. But to effectively shed
pounds, it is important to know a few facts about running for weight loss.
1. Running replaces body fats with muscle tissues. The latter, however, are
denser and heavier than fats. Therefore, a few weeks into your running
workout, you will discover that you don’t drop pounds, you actually gain
weight. It’s okay. This only means that your running is working effectively.
With continuous efforts, you will eventually lose the excess pounds.
2. Running is an efficient calorie-burner. In a study, it is reported that
people who underwent a planned exercise burned 2,800 calories a week
and dropped 30 pounds. On average, a 150-pound individual burns 100
calories per mile, and if a runner is committed to running five miles per day,
he can lose more or less 500 calories daily, and 2,500 after five workouts a
week. And that would mean a significant loss. But take note that caloric
expenditure varies depending on body weight. A 110-pound runner may
lose 80 calories per mile; a 200-pound may burn 150. Also it is important to
remember that as the weight drops, the amount of calories to burn likewise
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3. Losing weight is all about burning more calories than you consume.
Therefore, there is something to be said about watching what you eat.
Remember that to lose a pound, you need to burn 3,600 calories, so stay
away from foods that would give you higher calories than that. While you
are on your running regimen, cut down on coffee, alcohol, chocolates, fast
foods, and junk foods. You should instead consume more carbohydrates.
4. Running is effective if done regularly. If you are serious about losing
weight, you need to commit to a regular running schedule and stick to it.
One thing you need to keep in mind: running several days a week is more
effective than one-day running, regardless of the length of time. Though
daily running is ideal for losing weight, three or four days can meet the goal.
5. Intense running, or running at a fast pace, is effective in weight reduction.
It has always been believed that slow running ushers you in the fat-burning
zone. That, however, is negated by recent researches. According to
studies, intense running in fact burns more calories. But because it is likely
to be more injurious, intense running is best done for shorter periods and
should be scheduled, at the most, twice a week.
6. Running program needs to be modified to achieve the desired weight.
You have to understand that the body gets used to the hard work overtime,
becomes efficient, and therefore burns fewer calories. The body, in effect,
stops losing weight. To achieve your desired weight, you need to
incorporate changes in your regimen from time to time. Three things you
can do: run at a higher speed, increase the distance, or run for longer
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periods. Remember, running for weight loss can be a little tricky, but if you
stay attuned to your body, it becomes fairly manageable.
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Running Health Benefits_A Quick Rundown
Running Health Benefits: A Quick Rundown
Why run? There are innumerable reasons. But the number one reason you
should consider is the many running health benefits you can obtain every
time you run. Now that busy and cramped lifestyles are pushing people to
become more sedentary, running provides an easy and fuss-free avenue to
getting fit and healthier. But although running proves to be tedious and
rigorous, all the sweat is worth the following physical benefits:
1. Healthier heart
Your heart is responsible for pumping blood to carry oxygen to the body.
When you run, you cause your heart to work harder, pumping more blood.
Over time, running makes your heart more efficient so that even if you are
at rest, your heart is pumping more blood with each heart beat. The arteries
also benefits from running. As you run, the arteries become more elastic
and more able to flush out the fatty deposits that may have developed in
you the walls of the arteries and that could potentially obstruct the delivery
of blood to the heart. If not addressed, these obstructions in the blood’s
pathway can cause heart attack.
2. Lower blood pressure
As a result of elastic arteries, blood pressure among runners is usually low.
In fact, a study involving an observation of long distance runners showed
that these runners recorded almost a 50% decrease in the blood pressure.
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Their use of medications to lower blood pressure was also reported to have
over 50% reduction.
3. Lower cholesterol
Also according to a study, runners generally have lower cholesterol. When
running, HDL cholesterol (the good fat) level increases, while the bad fat
and triglyceride levels decrease. This results in reduced risk of heart
4. Stronger lungs
Running makes your body more in need of oxygen, prompting your lungs to
work harder by using 50% of otherwise unused lung potential. Running also
increases the number of your capillaries, the tiny blood vessels through
which blood passes to the lungs, and carries out respiratory functions more
efficiently. The lungs then, when exposed to regular running, improve and
eventually get used to working harder. The result is efficient breathing
whether you are running or idle.
5. Firmer muscles
The most obvious benefit of running is toner and firmer muscles. This is
because when running, you expose them to constant and rigorous activity
and leave them fit and stronger. Regular running also improves muscular
strength and endurance, making you more adept at handling activities that
require a great deal of physical efforts.
6. Stronger bones
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Although widely associated with age, osteoporosis, a condition
characterized by hollow and brittle bones, is pointed to be the result of lack
of exercise. Running can decrease your chances of suffering from
osteoporosis and other bone problems. By keeping them always at work,
joints and bones develop flexibility, endurance, and strength.
7. Better bowel movement
Among the running health benefits, improved bowel movement is perhaps
the least known. By increasing breathing, running helps in the wavelike
movement of the bowels, making them easy to release. This prevents
constipation and hemorrhoids.
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Seven Psychological Benefits Of Running
Seven Psychological Benefits Of Running
Running has been recommended by many doctors and therapists to people
who are in the quest to improving their mental health. This is because
running, like other exercises, unquestionably takes care of the mental
health as efficiently as it does to one’s physical well-being. There are many
psychological benefits of running, but here are the seven most cited:
1. Reduces stress and anxiety
Runners are known to be less stressed and are more able to deal with their
daily stressors effectively. This is attributed to the fact that running
refreshes their thoughts, keeps their minds off worries, and gives them
ample and undistracted time to think, reflect, and concentrate. In addition,
according to some reports, running is more efficient in addressing anxieties
better than medications.
2. Enhances mood
When running, the body produces a substance called endorphin
(endogenous morphine) that creates a different sense of euphoria. This
state of euphoria is called runner’s high basically because after running,
individuals are in a good mood, are happier, and indescribably feel better.
Runner’s high is also believed to be responsible for the runners’ seeming
“addiction” to running: Because they are always intensely post-euphoric,
runners keep running every chance they get.
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3. Improves confidence
The sense of achievement after finishing a run or completing a target
distance boosts the runners’ confidence. This is especially true of people
who are naturally competitive they regularly sign up for marathons and
other running events. Improved confidence also comes to people who have
noticeably lost weight and achieved more toned and firmer muscles through
4. Fights addiction
Running is conceived to be a natural tranquilizer, which is why therapists
recommend it to those who are battling with their addiction. Many
successful stories have been documented, saying that recovering patients
use the time they would otherwise spend to satisfy their addiction in
running. Through running, patients also become mentally stronger to resist
the urge of alcohol, drugs, or anything they feel addicted to.
5. Develops mental alertness and focus
Because running keeps the mind on the “now,” the mind is trained to focus
and concentrate. Running also relieves mental fatigue, sharpens memory,
and improves overall mental stamina. Runners, in effect, are found to have
better problem-solving skills and are more mentally alert than before.
6. Relieves depression
Running is found successful in treating clinical depression. The act of
running, according to therapists, serves as a psychotherapy, which gives
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the patients their own space to heal and connect with their selves better.
They also say it is a good distraction from all depressing things. Other than
depression, physicians also find running an effective therapy for people
with other types of psychological disorders.
7. Enhances coordination
The coordination of mind and body is improved with regular running.
Whether running on a flat, paved surface or on an uneven trail, the mind is
trained to harmoniously work with the body to prevent stumbling and
tripping over. Like the other psychological benefits of running, better
mind-body coordination is important in daily activities.
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Smart Ways To Prevent Running Injuries
Smart Ways To Prevent Running Injuries
Incurring injuries can pass as one of the greatest nightmares of many
runners, which is why it is very important for every runner to be extra
cautious down the road. Many factors contribute to the runner’s tendency to
get injured; still, there are many ways to prevent running injuries. Here are
1. Commit yourself to a warm-up. The general rule in any type of workout:
Warm-up before you go. Doing so gives you a chance to prepare your body
for the oncoming work and prevents the likelihood of injuries. Before a run,
loosen up your legs, walk for some minutes, then do some stretching.
Similarly, cooling down at the end of the run is important to reduce muscle
pain. Do this by closing your workout with brisk walking or slow running.
Then, do stretches.
2. Avoid overtraining. The surest way to incur injuries is to overtrain and
overwork your body. Sadly, many runners, in an attempt to increase their
mileage and intensity just too soon, pushes their body beyond its capability
and so put their selves at a great risk of injury. Two things you need to
remember. One, weekly mileage increase shouldn’t be more than 10%.
Two, speed buildup is a gradual process. Next time you feel like going
farther and faster, ask if your body is capable of the demands, then let
sound judgment overtake you.
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3. Take some breaks. This is especially important if you feel soreness in
your muscles or are overly tired. A day or two of missed run is better than
subjecting your already fatigued body to a possibility of injury. Listen to your
body well and take note of pain, or any other hint, that tries to communicate
it is not up for the challenge.
4. Use good shoes. You know you need to replace your shoes when they
have reached around 300 to 400 miles. By then, their shock absorption has
degraded and their soles have worn-out, leaving them unsafe for running.
5. Keep from concrete surfaces. Not only are they hard, they also are not
very good shock absorber. Instead, run on dirt or grass trails, or somewhere
there is a soft surface. This will put less pressure on your legs. Also, avoid
running up and downhill to prevent stressing your feet.
6. Do cross-training activities. The purpose of cross-training is to develop
and strengthen your running muscles through other physical means such
as swimming, biking, and hiking. It is best to incorporate cross-training
activities in your running program at least once a week. Remember,
however, that cross-training activities are supposed to improve your
stamina and not to stress your body out and leave you with less energy for
7. Observe rehabilitation measures should you suspect any injury. Doing so
will prevent injury complications and speed up the recovery process. You
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can do a massage and cold therapy to ease a minor injury. For more
serious cases, consult with a doctor immediately. To further prevent running
injuries, do not resume to running unless you are fully recovered.
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The Many Benefits Of Running
The Many Benefits Of Running
For most people, running is exhausting, boring, and sometimes painful.
However, you see today so many people running as if their lives depended
on it. (That is actually true to a point.)
There are many reasons why people engage themselves in running these
days. Foremost of which is to stay in shape or to reach their ideal body
weight. Studies show that the potent combination of correct diet and the
right exercise is the most effective method in losing weight.
For all its boring features, running is very effective in allowing a person to
burn an average of 100 calories for every run mile. Biking and walking, on
the other hand, only burn a fraction of these calories in the same amount of
While we burn around 2000 to 5000 calories every day doing nothing,
running 5 miles a day burns an additional 500 calories.
The speed in running has little or no effect on the number of calories
burned. Rather, it is weight that counts. A 220-pound person running an
8-minute mile burns 150 calories. A person weighing 120 pounds running
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the same pace burns a measly 82 calories.
Understand that a person needs an excess of 3500 calories in order to gain
a pound. This means you need to burn that much number of calories in
order to lose a single pound.
Another motivation that drives runners is the health benefits they get.
Running helps lower blood pressure by maintaining the elasticity of the
arteries. During a run, the arteries get exercised as well, what with all the
blood moving about.
Running also maximizes the lung’s potential, keeping it strong and
powerful. Deep breaths force the lungs to use more tissues, but half of both
are unused. Running makes the lungs use almost all of its tissues.
Running also strengthens the heart and helps prevent heart attacks. During
a run, the heart muscles are exercised, thus keeping it fit and strong by
The heart of an inactive person beats 36,000 more times every day
compared to that of a runner. The reason is simple – the runner’s arteries
are wider and blood flows smoother.
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Most runners keep this secret to themselves: running gives an intense
exhilaration and euphoria right after a run. And they are addicted to the
feeling and it motivates them the most.
Science had already found out the nature of this natural high: beta
endorphins. These are released by the body’s neurons intended to relieve
the pain after a run. It creates a feeling of extreme happiness and
exhilaration and can be so intense it often can replace other addictions to
drugs, alcohol, including appetite for food.
There is a trend for doctors now to recommend to their patients suffering
from clinical depression and other psychological disorders to try running.
This is based on studies that show running as a natural tranquilizer.
Patients are reported to be less tense, less confused, less depressed, and
Whatever your reasons for running are, it is a safe bet that it is one of the
best natural disease-fighters man had discovered. What’s more, it’s free
and it’s delirious as well.
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The Right Start_Running Tips For Beginners
The Right Start: Running Tips For Beginners
Running is an enjoyable, low-maintenance sport that it is no surprise many
are enticed to get into it. Many beginning runners, however, initially find
running somewhat injurious and exhausting and so give up. Truth is, it can
be, especially if the novice runners have not been properly educated. To
get the most out of running, it is important that every beginning runner
knows everything about the sport and is prepared enough for it. Following
are some running tips for beginners that will make an otherwise rigorous
sport into a pleasurable activity.
1. Consult with your physician. Remember that running is an intense
physical activity and requires a great deal of your strength. Therefore, it is
wise to ask your doctor if your body is up for the challenge. Your physician
will consider your age, weight, fitness level, and special conditions
(breathing or heart problems) to derive a sound decision. Having accurate
information on your body will also help you in choosing a running program.
2. Set attainable goals. Do you want to lose weight? Or lower your
cholesterol level? Or join a marathon perhaps? Whatever your goals are,
make sure to see them through. To keep you motivated, it is helpful to have
a timeframe. If the goal, however, is not met at the appointed time, it’s okay.
Don’t fret, but continue to try working on it. The key here is to avoid
stressing yourself over a goal your body is not ready for.
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3. Have a running program. Three things you need to consider in selecting
a running program: age, fitness level, and goals. These three will determine
the distance you can handle. You have to realize, however, that as a
beginning runner, you are not expected to run a mile. In fact, you won’t do
much running at first. Especially if you are untrained, running a distance
may make you an easy target for injuries. Run/walk program, which
includes alternate walking and running for a particular time, is ideal for
starters. As you progress week by week, you can increase the time for
running and decrease the time for walking.
4. Make a running log. Detailing all the basic information on your run, a
running log will serve as a record of your progress. You can write the type
of workout for the day, time, and distance. For instance, Day 1, you did a
tempo run for 20 minutes, 3 kilometers. Day 2, you had long run for 45
minutes, 8 kilometers. If you want your log to be more detailed, you can
also record your weight and pulse rate.
5. Check your pace. This is perhaps the most important among the running
tips for beginners. This is because many beginning runners injure
themselves by breaking into fast running too soon. As a beginning runner,
your goal is not speed, but increasing your running time. Maintain your
running at a pace that enables you to keep a conversation; anything more
than that is not advisable. When you go for slow, easy running, you are
actually building your stamina, which will eventually enable you to run faster
and longer distances.
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Tips For Long Distance Running
Tips For Long Distance Running
Are you shooting for your first long distance running event? For some
long-time runners, training for such an event—5 kilometer, 10 kilometer,
half marathon, or marathon—is not so much of a problem. For first-time
distance runners, however, training is quite laborious and boring. If you are
currently undergoing training, the following tips can help you get by and
prepare you for an experience as exciting as long distance running:
1. Take some rest days between the trainings. Doing so will give your body
ample time to recover energy and reestablish muscle stamina. Some
runners have a week or two of rest in between days of hard workouts. For
relatively easy workouts, they schedule at least one day-off.
2. Mind your pace. Running long-distance is less about running fast, but is
more about covering as many miles as you can. To be able to do this, you
need to conserve your energy and run slow during the first few miles.
Change your pace as you progress and approach the finish line.
3. Work on improving your speed. Allot two to three days of fast running per
week. There will be times, however, that your body won’t feel like working
at a faster speed. Don’t push, as your body is trying to recover energy.
4. Increase your mileage. Successful distance runners increase their
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mileage at a gradual pace. Some of them add two to three miles after every
week of training, while others have an easier approach, only adding a few
more strides at the end of every run. But because your body works
differently, you can design or look for a training plan that can help you
increase your mileage at a proper intensity.
5. Put some diversity. To take the monotony out of your training, make sure
to run different routes from time to time, run at different paces in a single
session, and run at different paces on given days. The thing is, because
running is most likely the same each day, you need to make it a little more
exciting, something you always want to look forward to.
6. Have a running partner at certain points of your run. It’s okay to run solo,
some runners even prefer it, but without someone to talk to the entire run,
training gets impossibly boring. Try to catch up with someone, or agree to
meet with a fellow runner halfway through the run. Of course, you have to
be willing to change your pace to encourage small talks.
7. Listen to music. Long distance running is a mental activity as much as it
is a physical challenge, so you need to get motivated and inspired to keep
your body moving. Music does it well by keeping your mind off the physical
discomforts of running and relaxing your mental state. During a run, bring
an mp3 player with you and load it up with inspirational or your favorite
music. Make sure your player has enough battery life to last the entire run.
8. Bring energy foods with you. Not only will they pump up your energy
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level, they also will give you something else to do other than running. It is
also wise to have water or energy drink to keep you hydrated during your
training for long distance running.
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tips for running a guide for beginners
Tips for Running: A Guide for Beginners
Have you decided running regularly as a form of practical workout for your
weight loss or physical training activity? You are on the right track. Running
is truly a good and practical activity that could provide your body with an
ideal cardiovascular or aerobic exercise. Running could make you sweat
profusely, a sign that your body is metabolizing faster and burning up
excessive stored fats. But you should not just run. You have to do it right
and do it safely. If you are beginner, here are several useful tips to serve as
First tip: It is the right time to start running. Running and all other physical
exercises are good for your body whatever your age is. Regular exercises
could provide ideal benefits: you would have more energy; the chances of
developing a heart ailment would be decreased; you could sleep better and
get more relaxation; and you would be able to lose weight. It would never
be too late to start running.
Second tip: Consult your doctor. Prior to starting running and other exercise
programs, it would be appropriate to drop by your doctor’s clinic. Try to do
so more especially if you are suffering from heart problems, obesity,
breathing problems, and chronic fatigue. Your doctor could advise you on
how to get proper pacing and could guide you on how long you should keep
running per session. It is not safe to overdo running.
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Third tip: Begin with a simple running or walking program. It is not advisable
to start on a high level. Humbly start at low-levels. You may run or walk
shorter distances when beginning the running program. You may also opt
to run at least once a week initially. As you go on, you could slowly increase
the distance, the duration, and the weekly frequency. Notice that as you go
on with your regular running exercise, your body could take greater
distances and endure longer sessions. You are increasing your body’s
Fourth tip: Monitor your pulse rate. Running and other exercises when done
properly could help the heart beat less. This is because the heart is
properly trained. When the heart beats slower especially during your
relaxed hours (like bedtime or after waking up in the morning) it means the
heart is successfully pumping more blood throughout the body in every
beat. Perform a simple test. Get your heart beat per minute everyday,
immediately after you wake up in the morning. If your pulse rate is higher
today than yesterday, it means you are overdoing your exercise. Continue
your running program when your heart beat normalizes.
Lastly, listen to your own body. After running, it is normal to feel tired. There could even be tolerable muscle pains. Be alert when you feel dizzy or experience chest pains after the activity. That may mean you have
overdone it and you have reached or exceeded your threshold. When such
adverse feelings occur, cut back on the training load and immediately seek
the opinion of your doctor.
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