Running by Mcvic - HTML preview

PLEASE NOTE: This is an HTML preview only and some elements such as links or page numbers may be incorrect.
Download the book in PDF, ePub, Kindle for a complete version.

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.

Normal diet

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.

Runner’s diets

Page39 Of 79

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

every week.

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.

Sample scale

Page40 Of 79

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.

Page41 Of 79

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.

Page42 Of 79

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

Page43 Of 79

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


Page44 Of 79

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).

Page45 Of 79

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

better shapes.

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.

Page46 Of 79

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.

Similar symptoms

In dehydration, the symptoms include weight loss, lethargy, dizziness,

nausea, vomiting, confusion and dry mouth or lips. Over-hydration includes

Page47 Of 79

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


Fluid needs

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.

Hydrating fluids

Page48 Of 79

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.

Your needs

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

Page49 Of 79

body to need more fluid than ordinary. Listen to what it says.

Page50 Of 79

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

Page51 Of 79

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

Page52 Of 79

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.

Page53 Of 79

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.

Page54 Of 79

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

more effective.

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

Page55 Of 79

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.

Page56 Of 79

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


Page57 Of 79

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

Page58 Of 79

periods. Remember, running for weight loss can be a little tricky, but if you

stay attuned to your body, it becomes fairly manageable.

Page59 Of 79

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.

Page60 Of 79

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

Page61 Of 79

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.

Page62 Of 79

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.

Page63 Of 79

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

Page64 Of 79

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.

Page65 Of 79

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.

Page66 Of 79

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

Page67 Of 79

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.

Page68 Of 79

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.

Weight loss

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

Page69 Of 79

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.

Overall health

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.


Page70 Of 79

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.

Natural tranquilizer

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

less fatigued.

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.

Page71 Of 79

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.

Page72 Of 79

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.

Page73 Of 79

Page74 Of 79

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

Page75 Of 79

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

Page76 Of 79

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.

Page77 Of 79

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

your guide.

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.

Page78 Of 79

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.

Page79 Of 79

Running For Beginners

Run Your First Or Fastest 5k, 10k Or Half-marathon

Run Faster Method