Patience And Running

Ever been asked if you find it boring running for hours on end by yourself? Perhaps it is you that has asked this question? What about those "weirdo's" who run for days by themselves... Surely they must get bored with their own company and want the whole experience to be over as quickly as possible? Or do they... ? Being able to run great distances obviously requires a certain degree of physical ability, but any Ultra-distance runner will tell you pretty much all of is it mental. Over time, I've come to realize that the greatest mental ability that one can develop is patience. Being patient means you are content within your space, within that time, within yourself and because of this, almost nothing can touch you. This is true, not just of Ultra-distance running, but for anyone that is attempting to run longer. If you can find that contentedness, that patience with the trail or the road, then you will not get bored. Boredom is what happens when you would rather be somewhere else. A great byproduct of practicing patience with your running is that it is transferable to other areas of your life. Right now I'm sitting on plane, flying for a little over 5 hours between one holiday destination and another (lucky me!) and the captain has just told us that there will be two in-flight movies showing. Although, none of the headphones on the left hand side of the plane are working. Great news, I'm on the left! The low drone of the engines has very effectively put my two year old son to sleep next to me and the quiet time has given me enough head space to find these thoughts for you. This is what running does for me too. If I can't find an answer to something, or if my head is too full of mess, the long run always sorts it out. So getting bored just doesn't happen anymore. It used to, but I guess I've gotten more patient. What about the pain? This is perhaps the thing that requires the greatest level of patience. What is there to do when you are in agony from a burning tendon or a strained muscle (or worse) and you know you still have 3 hours, 10 hours, 24 hours or several days left of your race? Be patient. The time will pass, the distance will pass and so will the pain. But don't forget, the experience too will pass, perhaps too quickly. So, take your time with it, don't rush the miles or the clock. Soak it all up.

3 Training Runs You Should Be Doing

Have you caught the running bug yet? Many newbies are hitting the road for exercise, competition, and fun. But are you getting the most from your training runs or are you stagnating by doing the same workout over and over again? The problem with never varying your workout is that your body will stop improving. Changing your running speed or distance will help you grow stronger and faster, and improve calorie burn in the process. You will also have more fun adding variety into your program. If you are running competitively or even just to improve your fitness, there are 3 types of runs you should be doing on a regular basis. There are many more types of training runs you can incorporate as you advance in your speed, endurance, and strength, but these 3 will help you establish a solid base to get you started. When you become comfortable with these, add in new techniques and reap the benefits. Long Slow Distance (LSD) As a beginning to intermediate runner, longer and longer slow distances are perhaps what you are most comfortable with. Running at an easy, conversational pace, LSD's are great for building endurance, strengthening your bones, tendons, ligaments and muscles, and establishing a strong cardio-respiratory base to carry you forward. When doing LSD's, your body lays down an increasing number of capillaries to help you carry oxygen to working muscles, and it learns how to best utilize fuel and fat stores. Most runners can expect to spend about 80% of training time running LSD's. Tempo/Threshold Runs When you want to develop more speed, tempo runs are a good way to start. A tempo run is a shorter run done at a faster pace, to help prepare for race conditions. Your pace should be fast enough that you are working hard but not going into oxygen debt, where you are completely out of breath. It can stand on its own or added, as a tempo segment, in the middle of a longer run with warm up and recovery miles before and after. You will learn to go faster on tired legs, gain strength, and increased confidence in your ability to go faster in races. Your fitness will improve with regular tempo runs. Intervals and Sprints Many runners set aside a day every week just for intervals or sprints. This workout, which targets speed and power can be done on a track or where ever you normally run. Characterized by short, fast intervals interspersed with a recovery jog or walk, intervals are good for increasing leg turnover and improving the amount of oxygen your body can process. It not only helps with speed but also burns fat and calories. Intervals and sprints can be either time based (1 min sprint/3 min walk) or distance based (200 meter sprint/200 meter walk). To change your workout, you can vary the times or distances. Sprinting is considered a whole body exercise and is great for improving your ability to burn fat.

How A Running Coach Can Help A Beginning Runner

Running is one of the most simple and easiest sports in which to get started. However, there are many things that a beginning runner needs help with. And, a running coach may be just what they need to get started correctly. Let's talk about some of the ways that a running coach can help new runners. First of all, it's not just as simple as lacing up a pair of shoes. There are specific running shoes for specific foot types. There are 3 basic foot types - and each foot type has a specially designed running shoe. If you don't wear the correct shoe for your foot - you are risking getting injured. And, that could cause you to quit before you even truly get started with your program. A running coach can help you to determine the correct shoe for you. When you are starting running - you are so excited and have a tendency to want to do too much too soon. Such as too many miles to start - or running too fast. A running coach can design a program just for you. This will keep you from getting burned out or getting frustrated when you can't keep running as fast as you started. New runners will also get to a point where they start to question themselves as to why they are running. A running coach will get them through those tough spots and keep them motivated to keep running. Your coach should do an assessment with you in the beginning - to find out your "why" for running. They will remind you of this - and keep you encouraged to keep up with your new program. A running coach will also be able to identify with you and tell you the trials that they went through when they started running. It's great to have someone who has been there, made it through the tough times and can help you through them! This will make you know that you are not alone in your feelings. Your running coach is also there for you to celebrate the goals that you hit. When you are able to run that first mile without walking, your first 5K race, etc. It's great to have that person there to discuss your success with you! As you can see - there are many ways that a running coach can help someone just beginning their running program. Getting started correctly can mean the difference between quitting with frustration - or remaining a runner for life! If you are interested in learning more about being coached - please check out Run Happy Coaching for more information. I'd love to help you with your running goals!

Run Faster and Longer

Top athletes are sporting them: more and more sportsmen and women can be seen wearing knee-high compression socks. That goes for the Olympic games, many running events and several other types of sport; running - triathlon - athletics - ball sports - speed ice-skating - skiing. Socks with a defined compression have a positive effect on performance and regeneration before, during and after sporting activities. If you pay attention you will notice that today more and more athletes are wearing socks with compression when they run through the winning posts. However, not every compression sock offers the same level of effective support.. Only some of the manufacturers have the benefit of years of experience in medical compression therapy and have optimized their products for the special needs of competitive sportsmen and women. Medical Background Compression sports socks should have the following advantages: They: - stimulate the blood circulation - can increase performance through a better oxygen supply - aid in regeneration - help to stabilize the muscles - reduce muscle vibration - improve proprioception - can help prevent injury In order to achieve these aims two of the properties of the sports compression socks are of prime importance: Compression Pressure The aim of compression socks is to improve the supply of oxygen-enriched blood to the muscles. How is this achieved? In order to understand this one must know the effect of medical compression on the body and the blood circulatory system. The Compression Gradient As well as the strength of compression pressure, the correct pressure gradient is essential. The blood needs to be transported out of the calf back to the heart - against the pressure of gravity. Therefore, the pressure needs to be strongest at the ankle (the furthest point of the calf from the heart) and to drop off gradually as it goes upwards. What does partial compression mean? As to my knowledge "partial compression" is related to the marketing terminology of just one compression sport sock producer. The desired effect of compression for sportsmen and women (leaving aside the stabilising effect) is to achieve a better supply of oxygen to the muscles through the blood circulation. This involves a faster transport of 'used' blood from one's legs, which can then be enriched with oxygen and transported back to one's muscles. In order to achieve this, as well as a sufficient strength of compression, the compression must be at a falling GRADIENT (or anatomically / medically graded). This means that at the lowest point (here one's ankle) the compression is strongest and falls off as it goes up the calf. In this way the blood is transported back to the heart faster. If the pressure were stronger at the top than at the bottom, this would obstruct the backflow of blood to the heart. The socks would then cut into one's skin and the effect would be counterproductive. For this reason, there is never "partial" versus "full" compression. There is only effective compression. Some so-called compression socks have the same amount of pressure throughout the sock. This does not help to speed up the desired backflow of the blood supply, but at least it isn't harmful. However, if the backflow is stopped or disrupted (partial compression), it is hard to imagine a positive effect on the oxygen supply. Usage - Before training or competitions to avoid heavy legs, on long journeys and to activate the muscles - During training or competitions for better blood circulation, more energy and as an injury prophylaxis - After training or competitions for a speedy regeneration (for faster lactate decomposition through better blood circulation)

Running on Supplements - Can They Improve Your Performance?

Over the years of running, in a quest to boost my performance and achieve my absolute best, I've researched and tested several different supplements. Now, I'm not talking anything illegal like steroids or growth hormones. But like most endurance runners there's that point where you wonder how much better you could do if you didn't start to feel tired so fast. Just a note, anything written below comes from my own experience. I'm not a medical expert and wouldn't recommend trying anything before talking to a doctor. Creatine When I was in high school and college, creatine had just started becoming immensely popular, especially among weightlifters and football players. Creatine is something that occurs naturally in the body that helps supply energy to the cells in the body, with a focus on muscle tissue. Numerous studies have been done on creatine, and while originally thought to have negative side effects, more recent studies are showing that creatine taken in the right doses could actually be fairly safe. (Talk to a doctor before running out to the store and buying some!) The theory behind creatine supplements is that they will help boost your energy and recovery so you can push yourself past your natural limits. Creatine has a short burst effect in the body, which makes it better suited for the weightlifting or sprinting crowd rather than the endurance runner. Creatine comes in many different forms, but if taken in a pill form before an endurance event it can be devastating. The gastrointestinal side effects creatine pills can have will leave you wishing you'd have just stuck with a bagel and banana. If you're an endurance runner, creatine is best left alone. Ibuprofen Oddly enough, this one had never occurred to me as something that athletes would use as a supplement for training. I learned about ibuprofen the hard way having taken it for a headache before going for a run. Like creatine, ibuprofen can have some horrendous gastrointestinal side effects, including destroying your stomach lining. Ibuprofen has been extremely common for endurance athletes to use prior to running. Runners believe that taking it before running helps mask any pain they might feel while running and let them go longer and/or faster. Here's the problem - medicines like ibuprofen and other NSAIDs (Non-steroidal anti-inflammatory drug - which covers pretty much every over the counter medicine except Tylenol) can cause major problems for you, especially if you end up dehydrated. We're talking kidney failure, heart problems, and even death. Earlier this year, a healthy 23 year old died during a marathon due to a hemorrhage in his GI tract that was attributed to taking ibuprofen during the race. Is that kind of risk really worth shaving a couple minutes off your time? Whey Protein I am a huge fan of whey protein. After I finish a run, I find it's the perfect snack when mixed with a smoothie. Whey protein is considered to be a safer supplement, easy to digest, and helpful in aiding muscle repair. Whey protein is the byproduct that's left after cow's milk is converted to cheese and is rich in amino acids that work with your muscles. The thing is though, it's better taken after a run rather than before. Taking it after makes it easier for your body to digest and will allow it to work with building your muscles after they've been worked. Before a run, it may just sit heavily in your stomach and not really prove beneficial. Like with any other product, you should always do some research before using whey protein, but I do find Designer Whey to be one of the best whey protein products out there. It's designed to dissolve quickly in liquid, which means your body will have an easier time absorbing it. And it tastes delicious!

Cure Your Gastric Distress and Race Faster

Like many runners, our coaching client Linda has difficulty tolerating sports drinks during training and racing. The severe stomach cramps they cause her has ruined many long runs and has dashed race plans. It makes fueling during long runs and races very challenging. Well, a solution may be at hand. Alex Hutchinson writes in his Sweat Science blog -- over the past nine years, several research studies have shown that swishing a sports drink in your mouth and spitting (not swallowing) boosts performance in endurance events longer than 30 minutes in duration When and Why to Swish-n-Spit Your Sports Drink. It may be hard to believe, but it's hard to argue with... as the evidence mounts. A recent study at the University in Central Lancashire on cyclists pedaling for 30 minutes showed that the longer the subjects swished, the further they cycled and the easier it felt. What's going on? 30 minutes is way too short for any carbs to be absorbed and oxidized. Muscles don't get a chance to utilize additional carbs for bouts of exercise one hour or less in duration. What's going on is that the brain is affected by rinsing with a solution containing carbohydrates, regardless of taste. Hutchinson writes that fMRI studies show that parts of the brain light up when carbs are present in the mouth. Solutions containing artificial sweeteners (carb-free) do not have the same effect. The longer the carbs are in the mouth, the stronger the effect... whether carbs are ingested or not. This research finding mirrors my own experience. I often feel a boost of energy within minutes of drinking a sports drink. Clearly, the extra carbs cannot be utilized within minutes. Maybe the jump in energy is actually due to the presence of carbs in my mouth and its effect on the brain? Makes sense. A review of various studies on this subject by Anders Jeukendrup (author of the original study) concluded: •These findings are consistent with Central Governor Theory. This theory asserts that the brain interprets signals from your entire body (including your mouth), as well as your mental and emotional state. Your brain processes all of these inputs and renders a decision: If the sum of inputs is "positive", your brain programs your body for optimal performance. If the sum of inputs is negative, your brain perceives that you are entering "dangerous" waters, setting into motion physical events at the muscular level that cause you to slow down or pack it in for the day. The brain considers carbs in your mouth as a positive input. •Improvement in performance from swishing seems to be influenced by the amount of carbs already in your system. The strongest effect from swishing is experienced by those who had fasted overnight. •You can't fool the brain forever. For exercise beyond 2 hours, your muscles really need more carbs. The author recommends if you're 30 minutes away from the finish line, there's inadequate time to benefit from additional carbs. However, swish-n-spit can help you kick it up a notch as you approach the finish line. **************************************************************************** These research findings beg the question... a positive answer would be a godsend to those in gastric distress (from sports drinks). Will swish-n-spit give them a performance boost without the gastric distress caused by ingesting sports drinks? I don't know... but it sure is worth finding out! My challenge to anyone whose GI systems revolt on contact with sports drink - try "swish-n-spit" for 3 runs - one longer than 30 minutes, one longer than 60 minutes and one 90 minutes or longer. Does swish-n-spit upset your stomach? Did you experience an increase in energy?

Best Running Shoes

This is one of the first considerations you need to think about when choosing a pair of running shoes. As most of us have different support requirements, there is no ONE best running shoe which will work perfectly for everyone. 1) You build up your fitness levels and lead a happy active life 2) You damage your joints due to certain bones not lining up correctly and stop running due to pain To make sure you stick with option one, you need to protect your joints. The best way to do this, is to use running shoes, suited to YOUR feet. All shoes have varying levels of support and, to avoid injuries, this is one of the first considerations you need to think about when choosing a pair of running shoes. As most of us have different support requirements, there is no ONE best running shoe which will work perfectly for everyone. This fun little Garmin gadget attaches itself to your shoe and measures your running speed and distance. It even notices your stride length changes for accurate distance calculations! Garmin has developed a great little foot pod gadget to attach to your running shoe or even just your shoe laces, it's that small. This foot pod will measure your running speed and distance whilst noticing any change in your running strides and report back to you on your forerunner. Most other pedometers measure distance and speed on a broad basis. The Garmin Foot Pod, on the other hand makes use of MEMS sensor technology which is highly accurate and takes your movement changes into consideration when calculating speed and distance. When your stride changes, the results will reflect these and you can have confidence in an exact running distances and speed. As the cherry on the top, the sensor also measures your running cadence. By analyzing your running cadence you will be able to approach your goal speed and distance in a realistic manner with and evaluate your progress with measurable results. Garmin has developed a great little foot pod gadget to attach to your running shoe or even just your shoe laces, it's that small. This foot pod will measure your running speed and distance whilst noticing any change in your running strides and report back to you on your forerunner. Most other pedometers measure distance and speed on a broad basis. The Garmin Foot Pod, on the other hand makes use of MEMS sensor technology which is highly accurate and takes your movement changes into consideration when calculating speed and distance. When your stride changes, the results will reflect these and you can have confidence in an exact running distances and speed. As the cherry on the top, the sensor also measures your running cadence. By analyzing your running cadence you will be able to approach your goal speed and distance in a realistic manner with and evaluate your progress with measurable results. This first pair has its secret buried in the Shock Eraser technology located within the midsole to absorb impact. A TPU shank provides low arch support and stability, whilst PU sockliner completes the requirements for your flat feet by adding cushioning. With its breathable mesh and excellent outsole traction this is one of the best tennis shoe options for flat feet. Most suitable for hard courts

5 Ways Running Makes You Smarter

Everyone knows how great exercise is for the body. We can see the results with our own eyes and feel more energized. People who regularly hit the trail or the gym tend to have better bodies than those who sit on the coach. But, they may not be the sharpest knives in the drawer, right? Wrong!! The term "dumb jock" may no longer apply. It turns out that working up a sweat by going for a run can actually make you smarter. I am personally a huge running fan, so this article is specifically geared towards running, but you can replace the word running with your favorite cardio exercise - biking, power walking, hiking, swimming, jumping rope or kettlebell intervals - with the exception of # 5, which is specific to running. 1. Running helps your brain grow. It's true, but don't worry, I'm not talking crazy bulging forehead alien skull growth - just happy healthy brain growth. Running stimulates the creation of new nerve cells and blood vessels within the brain. Which is great, because typically your brain will naturally shrink with age. Also, studies have shown that running may help increase the volume of the midbrain (which controls vision and hearing) and the hippocampus (which is linked to memory and learning). 2. Running helps your brain age better. We are all worried about gray hair and wrinkles, but how many of you give a second thought to your brain showing signs of age. In addition to preventing or reversing age-related shrinkage, running affects brain chemicals in a way that sets runners up to have healthier-than-average brains later in life. Researchers proves that athletes' brains showed greater metabolic efficiency and neural plasticity. 3. Running boosts your ability to learn and recall information. Moderately fit people do better on memory tests than those who were less fit (or not fit at all). There is also a great deal of research that links running to a better ability to focus, to juggle multiple tasks, and to make distinctions. Most runners will tell you that they can focus on tasks way better after they have logged some miles. Personally, I have a hard time focusing if I haven't had my morning sweat session. 4. Running conditions your brain to store more fuel. Most of you already know that training conditions your muscles to store more fuel, but you might not realize that your brain adapts in the same way. Researchers believe that larger glycogen stores in the brain may be one of the reasons running boosts cognitive function. 5. Running keeps your brain full of feel-good chemicals. Exercise promotes the release of the feel-good chemicals called endorphins. Additionally, like many antidepressant medications, running helps your brain hold on to mood-boosting neurotransmitters serotonin and norepinephrine. It does matter where you run. Studies show that best results are achieved when running out in the open, in nature - like in a park, on a trail, or on the beach. Quiet, serene spaces are better than crowded city street, and far better than the treadmill at the gym. Several studies found people in parks experienced brain activity similar to that seen during meditation, while people on streets experienced frustration.

5 Different Types Of Runs

Once you've been running for a while - you will want to do more than just going out and doing the same thing day in and day out. This is especially true if you want to start training for races, such as a 5K or for longer distances like the half-marathon or marathon. Here are 5 different types of running that you will want to incorporate into your schedule. 1. Easy/Recovery. These runs are done at an easy pace. You will do these for nice, everyday runs or on days to recover after a hard or long workout. When you are doing an easy/recovery run you should still be able to carry on a conversation with someone. 2. Long. Just as it sounds like, these are your longest run of the week. These should be also be run as an easy pace and be approximately 20-30% of your weekly mileage. The length of your long run depends on your current fitness level. Your long run can be anywhere from 5 miles to 25 miles. As you keep on with your program - you will probably gradually increase the length of your long run. 3. Tempo. These runs are done at a faster pace - about 80% of your maximum heart rate. You want to feel challenged at the end of this run - but not totally spent. Usually tempo runs include 10 minutes of easy running for a warm up. Then the tempo part of your run for approximately 20 minutes of running. After your tempo, you want to run an easy pace for 10 minutes to cool down. These are great to start building some speed. 4. Fartlek. I'll admit - fartlek is my favorite form of speedwork! The word fartlek means "speed play" in Swedish. They are bursts of faster running during the middle of your workout. There's no set amount that you do - they are completely informal. I like to use telephone poles as guidelines. After warming up - run fast from one telephone pole to the next, then slowly to the next, then speed up the next, etc. Fartlek workouts can be fun. 5. Intervals. Talk to many runners and they will cringe when you mention the word intervals. Intervals are usually done on a track. They are repeated sets of fast running at a designated distance - such as 400 meters. You will warm up, do your interval, recover by running slowly, do another fast spurt, slow, etc. If you hear someone say that they are going to do 4X400 - that means that they are going to be doing 4 fast spurts at 400 meters with 400 meter recovery in between. These runs also help you to run faster and help with your breathing at a faster pace.

Sports: Running Article Category

Running is one of the best forms of exercise that there is. It's one of the easiest to get started. You don't need to join a fancy club or buy a lot of expensive equipment. And, there are so many benefits of starting and keeping up with a running program. Read on to find out more. One of the biggest reasons that people begin running is either to lose weight or to keep weight off. Running burns approximately 100 calories for each mile run. This differs according to your weight - but, that's the general rule of thumb. As you keep running as you get older - it's a great way to stay in shape. Running has many health benefits. It will help keep your heart healthy as it strengthens your heart muscle and helps keep blood flowing throughout your body. Running also helps to control your cholesterol - which will also help guard against heart attacks. Strong bones are also a by-product of running. Don't listen to those that tell you that running will destroy your knees. It actually helps. Running helps your bones to stay healthy. It also helps to build bone mass which will help ward off osteoporosis as you get older. So, in actuality - running will help your knees stay strong! Your mind will stay sharper. Studies have shown that older adults who are in shape scored better in mental tests that those that did not exercise or run. These studies also have shown that regular exercise has helped improve memory thinking and language by almost 50% in stroke patients. Running has also been shown to help prevent certain cancers. It won't cure it - but, it can keep you free from it. And, if you do have cancer, many cancer patients have said that keeping up with their running programs have helped them get through their treatments. If you are an advocate for a certain charity - you can raise money for it by running. Many runners have started by training for a 5K (3.1 mile race) to raise money for their cause. It's a great way to raise money for others while you are getting yourself in shape. As you can see - there are many reasons to begin running. And, the beauty of running is that you can start at any age. There are many that start running in their 40's, 50's, 60's and beyond. It's easy to get started running - but you need to make sure that you get started correctly. A running coach can help you do just that! If you are interested in learning more - please check out Run Happy Coaching for more information. I'd love to help you with your running goals!