Training Yourself to Run Long Distance

When it comes to healthy forms of exercise, there really is nothing easier and better than pulling on a pair of trainers and heading out of the door for a run. The simplicity of running is one of the things that make it attractive to so many people – as long as you have a decent pair of trainers, and then you don't really have to worry about anything else. Of course, there are plenty of high-tech running clothes that will wick sweat from your body and electronic GPS devices that will tell you how far you've run and how many calories you have burned, but these things are not really necessary. Once you've really got into your running they might be things that you'll look into, but as long as you've got shoes, a pair of shorts and a t-shirt then as a beginner you're pretty much covered.

The Right Training Program

If it's long distance running that you're interested in – perhaps a marathon – then one of the main things you'll have to get right is your training program. Entering for a long distance run is a big thing and there is no doubt that it will be a challenge. Running 26 miles is no mean feat and if you are serious about completing the distance you will need to be prepared and trained.

The starting point for your training program will really depend on what your level of fitness is like and how much experience you have of running. If you're regularly knocking off 10ks and half-marathons, then in general you're going to need to put in far less work than someone who is starting from scratch. That's not to say that running a marathon is easy if you have experience, but if you already have some form of running schedule and experience of keeping pace and planning a run, then you'll have a considerable head start.

How To Create Your Training Program

Beginners will need advice when it comes to getting a running schedule together – you'll need to be consistent and disciplined in your training if you want to get to the finish line. There are plenty of training programs available on the internet, and it is also possible to go to your local running shop or running club to ask for help and advice. As you progress, you will need to start thinking about things such as monitoring your fluid intake, your diet and core training workouts, but to start with, just concentrate on getting out onto the pavement.

Once you have got a running program underway then the most important thing is to stick at it. Many people will be keen to give up fairly soon once they realise that 26 miles is a long, long

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About the Author

Christine Natalia is an avid fitness fan so thinks a lot about how to get fit being the lady she is she is also spending some time catching up on the latest beauty tips.

marathon running

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Get Off Your Butt! http://bit.ly/IM4rTr

Looking to get fitter, start running or just try and lose some flab?

There’s nothing more difficult than transforming yourself from a couch potato into a fitter, leaner and keener person. While you might sit and wish that you had the motivation to get going, suddenly pushing yourself to the limit (and beyond) is a well known route to failure. A spurt of enthusiasm may take you, and you might dig out your trainers and start running for as long and as fast as you can, but the likely effect will not be to inspire you to keep up the good work, but contrarily, is much more likely to put you off for some considerable time to come.

If you’re looking to kick start a healthier lifestyle, then taking it slowly and setting achievable short term goals will have the significantly more beneficial effect of encouraging yourself to stick to your new regime.

For those of us who haven’t actually run anywhere since school days, getting yourself into the running mindset can be a little tricky. But running is not only an excellent cardio-vascular work out, with the added benefit of toning and strengthening muscles in your legs, arms and abs to name but three, but its also free. So no excuses about not being able to afford to commit to joining the gym, no particularly special gear required, just grab a pair of comfy bottoms, some trainers, and get going.

Plan out your progress with little milestones on a weekly basis, so you can feel good about the achievements you are making, and so you can look back after a few weeks and be wowed at your progress. Its important to start every run with a brisk 5 minutes walk to warm up, and the same after your run to cool down. It’s a great way of stretching and preparing your muscles for the workout, and will help to minimise aching the following day.

If you really are a couch potato, then start slow – there is no point in trying to aim for the stars and end up face first in the mud! Aim to work out for 30 minutes and start with 3 times a week. This gives you plenty of rest days (try not to work out on consecutive days), which gives your body a chance to recover and strengthen. Next, break the 30 minutes down into 5 minute sections, again, something which will serve to make the whole workout seem much more achievable. For the first week the 30 minutes should be completed as follows:

• 1st sector: 5 mins: brisk walk
• 2nd sector: 5 mins: jog for 2 minutes, walk briskly for 3 minutes
• 3rd  sector: 5 mins: jog for 2 minutes, walk briskly for 3 minutes
• 4th  sector: 5 mins: jog for 2 minutes, walk briskly for 3 minutes
• 5th  sector: 5 mins: jog for 2 minutes, walk briskly for 3 minutes
• 6th  sector: 5 mins: brisk walk, taking longer than usual strides to aid stretching

Once week 1 is completed, during the following 2 weeks, gradually increase the jog period and decrease the walk period in the 2nd -5th sections until you are able to comfortably jog for 4 minutes and walk for just 1 minute in each of those 4 sections. Always start and finish with the 5 minute brisk walk, and never be tempted to skip either, you’ll feel the difference in your muscles afterwards, and will end up tempted to ditch a day, get out of the habit, and find yourself on a downward spiral again.

At week 4 the time has come to increase your jog time, and also increase the total length of time of your workout. Your stamina will have improved significantly by now, so don’t panic, you’ll be able to manage it. And if you find yourself struggling, just increase the walk time in the 2nd-5th sectors until you can comfortably manage the target times.

• 1st sector: 5 mins: brisk walk
• 2nd sector: 10 mins: jog for 7 minutes, walk briskly for 3 minutes
• 3rd  sector: 10 mins: jog for 7 minutes, walk briskly for 3 minutes
• 4th sector:  10 mins: jog for 7 minutes, walk briskly for 3 minutes
• 5th  sector: 5 mins: brisk walk, taking longer than usual strides to aid stretching

Take a moment to look at what you have achieved during week 4 – you’re now jogging for a total of 21 minutes instead of planting your butt in a sofa! Congrats!

During weeks 5 and 6, gradually increase your jog time in the 2nd -5th sectors until you’re running for 9 minutes and walking for just one. After week six, you’re firmly set on the road to success, and all you need to do is to continue to increase sector times, reduce walking times, and within another 4-8 weeks you’ll find yourself jogging happily for 20 minutes straight out, which will equate to approximately 5km!

Amanda Mcmanus gets off her butt as often as possible, and when not feeling the wind in her hair, runs Cocoon Collection, a UK website which offers 30th birthday gift ideas and unique birthday presents.

Island Of Trials http://bit.ly/JrJ3SW

The island of Oahu has long been the land of warriors. Home to the warrior god Ku, it is said that the island is even haunted by the huaka’i po, the ghosts of ancient warriors called night marchers.

How fitting then that Dr. Hall during his days in the military, would train with five of his military peers to tackle the challenge of The Oahu Perimeter Run. Designed as a team relay race run in legs, the grueling event begins in the dead of night and finishes well into the next day. The course stretches a staggering 134 miles around the entirety of the volcanic island.

Setting The Stage

 In 1968 a contingent of New Zealand sailors docked their ship, the Blackpool, in Oahu. One thing led to another, as they always do. The New Zealand sailors after a series of hazy events, perhaps in the local pubs, had challenged the local runners club of Oahu to a race around the island. Despite being planned as a charity event the New Zealand sailors, with their flair for the dramatic, declared that the event would be “for blood or money”.

 Teams from all branches of the United States military, the Mid-Pacific Road Runners Club, and a hodgepodge team of civilians and reservist lead by Johnny Faerber answered the challenge from the sailors of the Blackpool. Starting at 3AM, during the first full moon in February, the race lasted 15 hours and Faerber’s ragtag crew claimed victory with Johnny running the anchor leg.

Kaena Point

The racecourse itself is broken into stages that are roughly run in alternating seven-mile legs by the teams of runners. The race has monitoring stations set up where teams check in periodically and hand off to their teammates. Traversing between the roads and beaches there is one stage of the race that must bear careful consideration, Kaena Point.

This portion of the race can only be run during daylight hours as it is treacherous and requires that the runners be able to judge their footing and path. There is a one-hour grace period so teams have to time when they are going to arrive at Kaena Point. If your team has to wait two hours because it arrived too early before sunrise, that team will only have one hour removed from their posted time and penalized the other hour. Dr. Hall stated that this was one of the most key elements to the team strategy of the race.

The Grandfather Of Endurance

Ironically, it was at the awards ceremony for the 1977 Oahu Perimeter Relay that birthed the original concept of the Ironman Triathlon. A heated debate developed between the Waikiki Swim Club and the Mid-Pacific Runners Club over which athletes had the superior physical conditioning, runners or swimmers.  In stepped Commander John Collins noting that a Belgian bicyclist had the highest reported VO2 Max, or oxygen capacity, of any recorded athlete that year and that it was truly cyclists who were the more rugged athletes.

After what can only be imagined as a lengthy discussion, it was determined that the only solution was a race that combined three annual races into one event. In order, it was to be; The Waikiki Roughwater Swim (2.4 miles), Around Oahu Bike Race (115 miles) and the Honolulu Marathon (26.2 miles). This would resolve who could declare supreme athletic prowess. Commander Collins titled the race after the nickname of a local runner with a notorious reputation for being excruciatingly demanding during his workouts, The Ironman. While the Oahu Perimeter Relay is still the longest and oldest footrace on the island, it has the honor of being the great grandfather of the toughest sports relays in modern times.

The Spirit Of Oahu

When asked how he became involved in such a rugged endeavor as the Oahu Perimeter Relay, Dr. Hall sheepishly admitted that he had spent much of his time in Hawaii repelling, hitching rides on military helicopters, and being a little too “gung ho” for his own good. He and his fellow colleagues were apparently the most athletic team dentists on the entirety of the island.

Admittedly, Dr. Hall most enjoyed the legs of the race he ran at night. “It was very tranquil, just you and the island. The only soul to share the majestic experience with would be the occasional runner.” And the warrior spirit of Hawaii.

Dr. Andrew Hall is a Colorado Springs dentist who lived in Hawaii during his military career.  Bo Colen writes for e-Marketing Partner that provides web design in Greeley Colorado.

Jogging: A Matter Of Life And Death http://bit.ly/IphG1h

To Jog or Not To Jog?

That could well have been a question posed by William Shakespeare who wrote 'jogging whiles your boots are green' in Taming of the Shrew way back in 1593. In those days the word jog usually meant to leave, but it was used in some quarters to describe people in a hurry who nudged others out of the way. The exercise element of jogging appeared in England midway through the 17th Century.

Anyone for Jogging?

Jogging became widespread in the 1960s, mainly due to coach Arthur Lydiard, from New Zealand, making the activity more popular. The term effectively replaced 'roadwork' in which boxers and athletes ran mile after mile as part of ther training schedule. Jogging as a group activity was first mentioned in a 1962 newspaper article in New Zealand. Some ex-athletes and people generally wanting to keep in trim met weekly for social fitness activities.

As the group members would be jogging, it was suggested the club should have the name, the Auckland Joggers Club. This is thought to be the first time the word 'jogger' was used. In the mid 1960s, Bill Bowerman, one of Lydiard's running companions who was a university track coach, published the book Jogging, which brought the activity into the spotlight in the USA.

Jim'll Fixx It

The man credited for the real launch of America's fitness craze was Jim Fixx, who wrote The Complete Book of Running in 1977. The book cover featured Fixx's muscly legs on a red background and sold more than a million copies.

Fixx made running popular and got the message across that regular jogging had several health benefits. He didn't take up running until 1967, when he was 35, weighing 240lb and smoking 40 cigarettes a day. When his book was published 10 years later he had given up smoking and he was 60lb lighter. The evidence as far as Fixx was concerned was there and he always tried to get the message across that physical exercise was good for you and it helped you live longer.

A Cruel Blow

More books and TV appearances followed as the jogging phenomenon took off. But fate dealt Fixx a cruel blow when he died aged 52 from a heart attack ... following his daily jog. People who opposed Fixx's theories claimed his death showed that jogging was dangerous. However medical experts weren't swayed from their opinion that exercise was good for you and led to a longer life.

An autopsy showed Fixx had three badly blocked arteries and an enlarged heart and there was also a genetic link. Fixx's father had died from a heart attack when he was 43, so perhaps the jogging was not to blame after all.

Citations:

• Jogging is a major part of many people's exercise regime.

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The Benefits of Aerobic Exercise http://bit.ly/Jxo3jB

Aerobic exercise is a must when it comes to the maintenance of cardiovascular health. It is said that good cardiovascular health will help you in leading a great life. Aerobic exercises are the exercises that make your heart pump blood faster into the body system. Thus they assist in improving the health of your heart to a great extent. If the health of your heart improves then the overall health of your body gets improved as well. What are the various types of aerobic exercise? The various kinds of aerobic exercise include bicycling, jogging, brisk walking, running, rowing and swimming. It is believed that skipping is also a kind of aerobic exercise that goes a long way in improving your cardiovascular health.

There are many aerobic exercise accessories or equipment available from the e-health stores on the Internet, however you should be cautious and ask for professional advice as some of these equipment might not be made for beginners and you could get hurt. The best thing to do is get the help of your trainer to pick the best aerobic exercise equipment from the store. Aerobic steppers are increasingly becoming popular these days thanks to their varied uses and benefits. Make sure that you perform aerobic exercise on a regular basis. You might wonder what should be time schedule for performing aerobic exercise. It is important and advantageous to perform aerobic exercise of your choice for at least 20 minutes a day to begin with. Gradually the time period could be increased up to say 40 minutes. Make sure that you perform aerobic exercise at least 5 times in a week.

One of the finest advantages of performing aerobic exercise is that you would have the liberty and freedom to choose the aerobic exercise of your choice. If you are comfortable with bicycling then you would have every reason to choose it as your aerobic exercise. Stick to the exercise you choose. You would of course change your aerobic exercise in the course of time. For example having begun with bicycling you can shift to swimming after a certain period of time. One of the major benefits of aerobic exercise is that you can lose a lot of weight as these types of exercises burn more calories than weight lifting for example. It is highly recommended to maintain a healthy diet along with your exercises for long term results. Even if you skip a few days of your exercising if you eat well that can compensate for it.

About the Author

Clarence V. Rhoades works as a fitness specialist in Cahuita Costa Rica. He enjoys helping others realize the benefits of an active lifestyle and correct dieting habits.

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The Training Jeff Galloway Offers for 5K Runners in "Half Marathon" http://bit.ly/HwWG8Q

Jeff Galloway is known as a previous Olympian who's set world records and represented the u . s to all varieties of marathon events. Just lately, he?s also been helping more men and women in training for various categories of athletic events, creating his well-known sports association and writing a lot of textbooks. One of those best-sellers is "Half Marathon: You Can Do It" wherein Galloway offers preparing itineraries that are not obtrusive or tiring for a newcomer.

Prior to running for half-marathons, however, there's definitely a smaller mileage to overcome: a 5K marathon. In the publication "Half Marathon: You Can Do It" he outlines easy methods to start preparing at a 5K race. What's pleasant regarding Jeff Galloway?s program is he has deviated from prevalent sprinting techniques - the majority of systems incorporate extremely heavy running, and Galloway believed that this wouldn't be beneficial for beginners. Thus, he developed a syllabus that won't stress the rookie athlete too hard, by giving more and more importance on relaxation days for faster recuperation and employing a strong run/walk procedure.

Galloway?s run/walk process, as detailed in "Half Marathon: You Can Do It", is composed of not one but two possibilities of exercise. If you choose to "walk" in a run/walk day, you may simply walk for the entire duration of the exercise. If you decide to "run", nonetheless, you're going to be encouraged to jog for several seconds, walk for a similar number of seconds afterward, and then repeating the procedure up until the session is completed. If you compare and contrast this to many other run/walk systems, you'll find that this can be very convenient and will not burden the inexperienced jogger in any way.

The 5K exercising routine of Jeff Galloway has extremely distinctive characteristics as well. For walking days, Galloway strongly advises cross-training, which means, activities that aren't associated with running. As usual, Sundays are for extended range running, covering one mile at the first week to as much as four miles the week ahead of the marathon per se.

Outlined down below is a list of some other guidelines that's published on the "Half Marathon: You Can Do It" booklet, designed especially for novices:

1) Alternate between running and walking the instant you start running. Repeating this in the earliest stage of your running will let you recover more quickly soon after each and every training session.

2) In Galloway?s preparing methods, restoration is the biggest factor. Amongst the simplest ways to achieve this is always to begin your running at really sluggish velocities to ensure that the energy is spread uniformly over the total period of running.

3) It can be inescapable for the runs to become longer as the months move on, and so sustain your blood sugars up by eating energy drinks or maybe meals that is loaded with carbohydrates. It is crucial for these foods to be conveniently consumable.

While the Jeff Galloway training program is the best training there is for beginners, there are still many programs you can find to turn yourself from a couch potato to 5k marathon runner.

Article Source: http://bit.ly/mZBMTm://richarddennings.articlealley.com/the-training-jeff-galloway-offers-for-5k-runners-in-half-marathon-2143616.html

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Marathon training question?

Due to an knee injury after a half ironman this summer I haven't been able to follow my training program for the Twin Cities Marathon next weekend. (Oct. 4) Anyways the most I have done in a training run is 17.5-18 miles and it was last weekend. (I think too close to the race.) I was just wondering if anyone has completed a marathon with such a short training run? I hope to finish in the 4:10-4:30 range.

Answer
A 17.5-18 mile run is not short when it comes to marathon preparation!
In fact,people usually "hit the wall" (get sugared out) between 17-23 miles. I hit the wall at mile 17 in my 1st marathon.

Some people believe falsely that the marathon distance has to be jogged
as part of their marathon training. Your 17.5-18 mile long run is plenty;
leave some unexplored territory. (And start your race with fresher legs.)

Don't worry! You'll finish the race. 4:10-4:30 is an average time;I hope you reach your goal.

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