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!
Warmimg up & heart rate
Warming up before a run will prepare the body to work out by elevating the heart rate and breathing, as well as loosening muscles. This results in a more productive workout as well as reduced chance for injury. If you train based on heart rate zones, you want to elevate your heart rate to the proper place before starting your workout.
Cheers and keep running!
Thursday, October 6, 2011
A nice tip!
Running Hills Will Give You a Huge Butt
When trekking up hills, you'll definitely feel a strong burn in your buns, but that doesn't mean you'll become overly expansive in the trunk. Running hills will actually tighten a saggy tush, so you'll tone and sculpt your glutes without making them bulge.
When trekking up hills, you'll definitely feel a strong burn in your buns, but that doesn't mean you'll become overly expansive in the trunk. Running hills will actually tighten a saggy tush, so you'll tone and sculpt your glutes without making them bulge.
Cheers and keep running!
Saturday, September 24, 2011
Stretching Exercises Pictures & Photos
Stretching is an important part of any workout routine. It helps increase your flexibility and reduce your chances of injury.
The following are pictures / photos of stretching exercises that you can do to improve your flexibility: http://bit.ly/pLlD9t
Cheers and keep running!
The following are pictures / photos of stretching exercises that you can do to improve your flexibility: http://bit.ly/pLlD9t
Cheers and keep running!
Sunday, September 11, 2011
Untitled
Have you considered the benefits of running with a bike training partner? Read this great article on some tips & advantages of having someone on a bike training next to you:http://ow.ly/6r3i4 Cheers and keep running!
Saturday, August 20, 2011
Mental preparation for Marathons
Mental preparation:
As you prepare for the marathon it is important you maintain a positive attitude. Always believe you will be able to finish the race, you can do this by mentally visualizing yourself in the race and crossing the finish line.
Running is never easy for anyone so make sure your training is challenging enough: run hills and do speed work so that you can get used to the feeling of running under stress.
Have 100% confidence on your ability to run and finish a marathon. And the only way you can have absolute confidence is to got out and train, train and train hard. Lastly keep yourself healthy and have a positive attitude the week before the race.
Cheers, stay positive and keep running!
Monday, August 15, 2011
How to Breathe When Running
How to build endurance
How to build endurance (2 min video)
~ http://ow.ly/63RFV ~Cheers and keep running!
~ http://ow.ly/63RFV ~Cheers and keep running!
Friday, August 12, 2011
Increase Your Speed on the treadmill
- Raise the incline. Hills help to target your thighs, calves, and booty, so pump up the incline and you’ll notice a difference in your lower body. Doing hill work will also help prevent shin splints.
- Incorporate walking lunges. Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
- Let go of the handles and pump you arms. Using your arms while running not only tones your biceps, triceps, and shoulders, but since you’re balancing without holding on, you’ll also tone your core.
Cheers and keep running!
Burn More Calories on the treadmill
Cheers and keep running!
Burn more calories on the treadmill
- Raise the incline. Hills help to target your thighs, calves, and booty, so pump up the incline and you’ll notice a difference in your lower body. Doing hill work will also help prevent shin splints.
- Incorporate walking lunges. Slow down the speed, take wider steps, and do walking lunges to tone your tush and legs.
- Let go of the handles and pump you arms. Using your arms while running not only tones your biceps, triceps, and shoulders, but since you’re balancing without holding on, you’ll also tone your core.
Cheers and keep running!
Tuesday, August 9, 2011
New Loops
Run in New Areas
One of the easiest fixes for getting stuck as a beginner or veteran runner is to change up where you run or the loop that you do. If every time you run you head out for the same loop it’s so monotonous. You mentally note down every little checkpoint and the run drags on. Not to mention, you get stuck doing that loop and you don’t push yourself into a longer run. Head into the woods and hit some trails or just get lost on some new streets you’ve never ventured into. Don’t get too carried away, but if I set out without a plan I seem to be more captivated and less focused on where I am and just that I’m moving.
Cheers and keep running!
Benefits of Barefoot running
Barefoot running
Running barefoot is an amazing way to work on your running form. When you run barefoot, your foot no longer has a gigantic cushion underneath and you are forced to run much lighter on your feet. You’ll find yourself up on the balls of your feet, feeling out each step and taking shorter, quicker strides. Head to a local field or turf, but obviously be very careful of what might be lying underfoot. Jog around the field, run back and forth, enjoy the natural feeling of running barefoot and try to learn from it the next time you strap on your shoes.
Cheers and keep running!
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