I've always enjoyed the freedom and positive energy I get when I run. I'd like to stay healthy enough so that I'll be one of those old ladies who is still out there
Jennifer Dall, high school resource specialist
Cheers and keep running!
Wednesday, October 26, 2011
Commiting to your training plan
When preparing for a marathon, many first-timers disregard the value of having a regular training program, and the importance of adding distance to their weekly runs in a slow, planned and gradual way. Training for a race requires a lot of time and effort, but also a lot of discipline and motivation. Once we engage with a training program, it is very important to follow through every step of the way, if we really want to be prepared for race day and, most important of all, if we want to avoid injuries. Keep in mind that a regular training program should have a light run early in the week, a moderate run in the middle of the week, and a long run at the end of the week, where we add distance gradually as weeks go by.
Not having a proper training program, or lacking the time to follow one, can result in serious injuries or even leaving us outside of the race. I recently read about a marathon first-timer who followed up on a training program, did well for the first two months, but then found himself missing a couple of weekly long runs. In order to catch up and to be “prepared” for race day, he found himself adding 2,5 to 3 kilometers every week to his weekly long runs. One month before race day, the unavoidable thing happened, an injury left him out of the competition.
It is very easy to be injured if our body is not used to long runs, that is why we should start with a training program early enough, leaving some room for a couple of unforeseen events that may cancel our park or treadmill appointment. Keep in mind that, just like in Murphy’s law, from weather to work to social events, there are many unforeseen events waiting to ruin our training routine. Be preventive, have different choices available. Being able to rain outdoors is a great thing, but don’t undervalue the benefits of a good spinning class or treadmill session to make up for that teacher-parents night. Keep in mind that it is not only about building up distance: an effective training program should also include cross-training as part of our routine to help building up upper and lower body strength.
Cheers and keep running!
Monday, October 17, 2011
Sunday, October 16, 2011
New Marathonrunningtips Daily edition out!
Hi check out our Daily edition with some great tips & articles. Updated daily! http://paper.li/Racerunningtips/1318175910Cheers and keep running!
Wednesday, October 12, 2011
Our 12/10/11 Daily edition
The new Marathonrunningtips Daily issue is now available on http://bit.ly/nbgGMz
Cheers and keep running!
Cheers and keep running!
Sunday, October 9, 2011
Keep the core of your body as strong as possible
Don't just focus on your legs so they can carry you through the race. Your entire body needs to be strong, especially the core muscles. Your lower body muscles may be what you feel working the most during a long distance run, but rest assured those legs could not make it to the end without the support of your abdominals, back and chest muscles.
Cheers and keep running!
Saturday, October 8, 2011
Want to motivate yourself?
Promise yourself something once you’re done running. And we don’t mean chocolate cake! Be sure to give yourself regular non-food rewards like a new magazine, a long, hot bath, a massage—anything that feels good and motivates you. If only big-ticket items get your workout mojo going, pay yourself a dollar or so for every time you hit the gym. Then once you have the money you need to get your reward, you get to go shopping! It’s a total investment in your health and yourself.
Cheers and keep running!
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