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

New Complete Marathon And Half Marathon Training Guide

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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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Beginners Galloway half marathon training program Jeff Offers runners tot training

Start Your Training Should Not Be So Hard http://bit.ly/HkS4lg

As a new person into the gym and try to get the most out of your workouts can be difficult to walk without feeling it in place. Once I was in your shoes and I know how you feel. Most of my clients feel the same way and it is my duty to help overcome those initial butterflies and make them as comfortable as possible when driving.



RULE # 1: Have a plan.



To enter a gym without some sort of plan of attack is like going into battle with bare hands. All must have a goal! It is aimed simply get to the gym three days a week. That may be losing stubborn child weight 20 pounds. Or it may be to train for a show or competition. Whatever your goal, you should make sure you have some structure to your workouts. If you do not take the time to plan, it is likely that stays on the edge of the road and not see results.



RULE # 2: Ask a professional.



Yes we need a commitment of time and financial commitment, to some extent. As a personal trainer, I can tell you to put your money where your health is perhaps the best investment you will ever make. Think of it this way, go to the gym for an hour and work your butt off. Will not you be as efficient as possible during this time? Would not it be nice to have a little variety to avoid hitting the dreaded wall? The advantage of a professional is to see changes in your body, which are the weaknesses or imbalances and help solve them, and can provide the necessary structure to help you see results as quickly as possible.



Rule # 3: Set your goals!



It is extremely important and probably one of the greatest people do not see why the results. The job of a personal trainer is to plan your training program to meet your goals. Without a goal, what do you achieve? How can you go and get better with nowhere to go? Want to have a final goal, which may be in the distant future, but it is also important to set short term goals. Having a goal that is too far to reach can lead to lower interest rates and progress. It is aimed to lose 10 pounds, to be able to do five push-ups, to complete a half marathon in 2.5 hours, or to improve your vertical jump. The point is, there may be many different goals that you might want to achieve, to provide the leadership necessary to succeed in your training program.



Rule # 4: Follow Nutrition.



Another work of his personal trainer is to make sure you do not tamper with food. If you train like a madman, then continue eating foods high in processed carbohydrates and fats, you probably will not see the results. I have all my customers track their food in some way. I took my food! Start with just track their product without changing your habits. Once you do it for a week or two, you get an idea of

How to be a Running Coach http://bit.ly/HkRJik

Running has become a part of every human?s life. From the sole purpose of hunting animals for food and survival, the purpose of running evolved towards physical fitness and leisure. Sports enthusiasts include running in their lists of favorite sports. Competitions like 5K, 10K, half marathon, and marathon are popular running races that attract thousands of people. Athletes boost their morale and test their skills and endurance through these competitions. They always have the desire to conquer the road, and this desire is upheld by a good running coach.



Behind every successful conqueror is a very wise advisor and so is the case with a running champion. To help runners be more successful in their running career, running coaches are always there in the shadows, supporting the runner, training him, cheering for him, and motivating him. Every running coach is a friend, advisor and trainer of all the aspiring runners. Having a coach can increase the chances of winning for every runner. A coach gives his assistance to every runner who wants to achieve his fitness or competition goals.



Becoming a running coach is no easy task. To be recognized as a professional coach, certifications must be acquired in addition to the running experience. One entity that issues certifications is the Road Runners Club of America (RRCA), which launched their Coaching Certifications Program in 1996 to provide coaching professionals to beginners and advanced runners in order to aid them in meeting their goals of completing in a marathon. In order to become more expert in the field of coaching, volunteer yourself to coach a running team. High school teams usually welcome volunteers so start talking to school administrators regarding your coaching intentions to get your break. Running clubs, charity clubs and fitness centers are also good venues to start a coaching career.



Being a running coach is also a demanding task. As a coach, you will act as a father to your trained athletes. Commitment to the job is essential. Patience and the love for running are also other requirements. Good motivation skills are needed since running can be mentally and physically draining, especially on hard days. Having a stronger personality is very helpful so that you will not become a quitter in the end. Incorporate humor in all training programs as fun and laughter always help lighten the load. Learning is at its best when the pupils are enjoying your company.



For more information about this article, please check out Running Coach Services, and Run to Finish.

Article Source: http://bit.ly/mZBMTm://jeffanderson.articlealley.com/how-to-be-a-running-coach-2346140.html

Half Marathon Training For Beginners

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Anyone have any suggestions on marathon training books?

I ran the Walt Disney World half marathon this past Saturday and have made the goal of going back next January for the full marathon. To train for the half marathon, I used Hal Higdon's 12 week half marathon plan, and so I am well-acquainted with him. However, I feel like I will need more than an online training plan to train for a marathon; I could feel general points of weakness in my body (like, my left knee and left inside ankle) when running the half marathon and am looking for a book that would have specific strength and crosstraining information to help with my training.

I mean, I feel like I could just go out and start the 18 week marathon program and I would finish the marathon, but it wouldn't be my *best* marathon, if you know what I mean.

Has anyone read any good books on marathon training? I am particularly aware of "Marathoning for Mortals" and Hal Higdon's "Marathon" but can't any marathon training books in my local bookstore and would like to hear from runners who have used them before I order them online. I am also aware that finding a running club in my area is also probably a good idea, but I am having trouble tracking down a club that runs at an intermediate level - all the clubs in our area seem to either be really beginner or really "and then on Sunday we're going to go on a 24 mile trail run!"... and I don't fit into either category.

Any suggestions?

Answer
Though perhaps a bit more than what you're looking for, Advanced Marathoning by Pfitzinger is one you'll probably get around to reading eventually if you do more than one marathon. It's intended for those trying to do their "best" marathon or who are concerned about time, as opposed to those primarily going for completion.

For your first marathon, you really probably should be going for completion, however, to ensure you enjoy the experience and know what you're getting into. It also leaves room for improvement. The Non-Runner's Marathon Trainer can help with training there (and you don't need to be an utter non-runner for it), but that might be too little for you.

Since you have a year, I'd actually recommend subscribing to Runner's World Magazine, or at least browsing articles on their site. It's something like $12 for a year's subscription, I think, and it would help you with a bigger variety of issues. You can also go through all issues from 2006-2008 for free at:

http://bit.ly/ubBHcO#all_issues_anchor

For intermediate level running, you might do better finding a smaller group of one or two people rather than a larger one. You might try looking for people via meetup.com. You also might want to see if there are splinter groups that come off from some of the other clubs, or simply see if you bump into someone who runs the same route you do anyway. Lots of beginners like groups to keep them motivated and help them learn, and lots of advanced folk like other die-hards like them who help push them and help them learn on the upper end. It's not unusual for those in the middle to go it alone or just grab one or two running friends for things though.

You might also want to look into Glover's books, though they're more generic running. (But being more generic, they might be more likely to include things like strength training.) You might prefer the Competitive Runner's Handbook over the Runner's Handbook since you're not a beginner.

Other things to look into might be the Ultimate Guide to Weight Training for Running and Sports Nutrition for Endurance Athletes. I'd recommend reading reviews and browsing inside all the above at Amazon to help you decide which ones are what you're looking for.

I'd think Glover's Competitve Runner's Handbook and Pfitzinger's Advanced Marathoning would ensure you have your bases covered, but would really suggest looking into Runner's World, and perhaps Sports Nutrition for Endurance Athletes as well.

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How to be a Running Coach http://bit.ly/HrPgQ6

Running has become a part of every human?s life. From the sole purpose of hunting animals for food and survival, the purpose of running evolved towards physical fitness and leisure. Sports enthusiasts include running in their lists of favorite sports. Competitions like 5K, 10K, half marathon, and marathon are popular running races that attract thousands of people. Athletes boost their morale and test their skills and endurance through these competitions. They always have the desire to conquer the road, and this desire is upheld by a good running coach.



Behind every successful conqueror is a very wise advisor and so is the case with a running champion. To help runners be more successful in their running career, running coaches are always there in the shadows, supporting the runner, training him, cheering for him, and motivating him. Every running coach is a friend, advisor and trainer of all the aspiring runners. Having a coach can increase the chances of winning for every runner. A coach gives his assistance to every runner who wants to achieve his fitness or competition goals.



Becoming a running coach is no easy task. To be recognized as a professional coach, certifications must be acquired in addition to the running experience. One entity that issues certifications is the Road Runners Club of America (RRCA), which launched their Coaching Certifications Program in 1996 to provide coaching professionals to beginners and advanced runners in order to aid them in meeting their goals of completing in a marathon. In order to become more expert in the field of coaching, volunteer yourself to coach a running team. High school teams usually welcome volunteers so start talking to school administrators regarding your coaching intentions to get your break. Running clubs, charity clubs and fitness centers are also good venues to start a coaching career.



Being a running coach is also a demanding task. As a coach, you will act as a father to your trained athletes. Commitment to the job is essential. Patience and the love for running are also other requirements. Good motivation skills are needed since running can be mentally and physically draining, especially on hard days. Having a stronger personality is very helpful so that you will not become a quitter in the end. Incorporate humor in all training programs as fun and laughter always help lighten the load. Learning is at its best when the pupils are enjoying your company.



For more information about this article, please check out Running Coach Services, and Run to Finish.

Article Source: http://bit.ly/mZBMTm://jeffanderson.articlealley.com/how-to-be-a-running-coach-2346140.html

Half Marathon Training For Beginners

New Half Marathon Training Plan With Top Quality Professionally Written Sales Page, Generating Very Good Conversion Rates. Extremely Popular And Profitable Running Niche. Affiliate Centre:- www.halfmarathon-training.com/affiliates.html more info...

Can I run a sub 5 min mile? ?

I am a 13 year old boy, I plan on joining a track club and running distance. I currently run a 5:30 mile with no running training, just soccer and basketball. I will start a half marathon training program in 2012. I know the mile is a race where I'll have to incorporate speed training into my workout. Any tips will be greatly appreciated. Thanks in advance. More info is that I am 5' 3" and about 95 pounds.

Answer
Sure you could, but you'll have to choose tho cause if you're training for a half marathon then you won't be doing the necessary workouts to run your best mile time. You'll have to focus on one or the other

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Kinetic Revolution Running Technique http://bit.ly/y7Wa9n

Kinetic Revolution Coaching Method Is Not A One Size Fits All Running Technique

We are pleased to announce the availability of Kinetic Revolution's new online coaching plan, their Six Week Running Technique Program. Learn to run more efficiently on your midfoot and develop a stronger running style. Kinetic Revolution is a specialist running technique coaching company which, using the specifically developed Kinetic Revolution Method of coaching which helps athletes of all types and levels to run more efficiently, reduce the risk of running injury and enhance running performance.

The Kinetic Revolution Method of Running Technique Coaching has been developed over the years to provide a complete coaching solution meeting the running technique development and functional strengthening needs of runners and triathletes. Its component elements address common movement dysfunctions and weaknesses to help athletes become all-round more efficient, stronger and faster runners, while significantly reducing the risk of running injury.

It uniquely combines running technique coaching with exercises and drills to improve running related strength and stability. This combination has an incredibly potent effect of reducing the risk of running injuries, stopping recurring injuries from coming back and developing improved running ef?ciency.

What Makes Kinetic Revolution Methods a Running Technique?

The Kinetic Revolution Method is built on the deep appreciation and understanding of human movement and biomechanics which allows our coaches to identify areas of weakness in an individual athlete.

Where other methods focus heavily on technique, Kinetic Revolution believe that the combination of Running Technique Development and muscle activation through Running Specific Strength Training is the most effective way to see powerful results quickly.

This tried and tested method has been developed through the years of experience James Dunne has built up as a running technique specialist coach and sports injury rehabilitation specialist. In working with runners of all levels, from beginners new to exercise with marathon aspirations, to professional triathletes, international track athletes and professional footballers, the method has been developed to deliver for the basic needs of all athletes.

The Six Week Running Technique Program includes:

• Online Coaching Program
• 24 Individual And Progressive Session Plans
• Video Demonstrations Of All Drills And Exercises
• Audio Instructions
• Additional Email Support

James Dunne?s coaching philosophy is built around the fact that while your choice of running shoe is important in terms of comfort, it?s your technique and posture which dictates where and how the foot and shoe hits the ground. Foot strike is only an expression of what is happening above in the body. Get your technique right, do some regular strengthening work, and problems which are often wrongly attributed to the foot or shoes often disappear!

Get on with the cutting-edge running technique... get on with new revolution! Visit Kinetic Revolution.

Training To Run A Half Marathon - Learn Your Craft For The Best Results http://bit.ly/AskjAQ

Training to run a half marathon is unlike preparing for most other sporting activities. To become a successful half marathon runner you really need to be able to keep running for a constant speed for 13.1 miles.

In the beginning it doesn’t matter how fast you end up doing it, the main goal of beginner half marathon runners is to simply get through the race.

Whereas with other sports it comes with an component of skill that may be worked on to obtain an advantage and provide you with an significant edge over others. Completing a half marathon doesn't depend on having any particular skills, in fact anyone who is in good health and fit enough is capable of being able to finish a half marathon.

This is what makes running such a completely unique and great sporting activity to focus on due to the fact that running relies purely on improving your fitness and energy levels to help you carry on for an extended period of time and with any luck, doing it quicker.

If you're searching for an easier way to complete your training to run a half marathon, then these four tips will help you to get it done easily...

Keep Your Body Unsure About What To Expect - Stir Things Around

It’s a fact that to be a good distance runner you must have extraordinary levels of endurance and stamina however these can be improved easily.

Yet running isn’t the only method to enhance the heart and lungs ability to work like this. You can just as easily do this by making use of exercises such as rowing, cycling or swimming so have a go at these as well.

Consider Your Workouts Carefully - Follow A Plan

It’s not like it once was, nowadays you don’t train for any race by simply meandering along without a purpose day after day, trying to grind out one more mile. Current research and studies have improved the way in which half marathon training is successfully done.

The largest issues facing runners is over using the same parts of the body every single day because it places your body under too much risk of injury.

When you use innovative methods of training you will observe accelerated improvements in your speed, energy and stamina levels AND you’ll really be in a position to cut down the total amount of training that you actually need to do.

Have Relaxation Days Every Now And Then

Using non running days is essential not only to allow your body to recover but in addition for offering your joints a rest and refuelling your energy levels.

Don’t Stagnate - Keep Moving Forwards

There’s one main reason why very few runners manage to develop their mileage to the point where they can complete a half marathon and that’s because they never go past their comfort zone. Once you’ve moved the limitations of what the body can do once, it gets easier to do every time in the future.

Jago Holmes is a certified personal trainer and weight loss expert with over 10 years experience. His NEW cutting edge half marathon training program will help you to quickly build up your miles, get fitter and feel stronger - ALL whilst training less!

With 5 different programs to suit any ability level to choose from, you're guaranteed to get great results.

Click here to find out more: - http://bit.ly/8dAWAy

half marathon training schedule run half marathon training schedule training for a half marathon training run marathon beginners training to run a 5k training to run a half marathon training to run a half marathon for beginners

Great South Run http://bit.ly/ypq7uM

For all the runners out there, the Great South Run is an awesome opportunity to enjoy a 10-mile run in Portsmouth. This year the event will be held on 30 October 2011 in Southsea, Portsmouth.



So mark your calendar on the 23rd of October with the 2011 BUPA Great South Run. The Great South Run is regarded by those in the know, as one of the premier 10 mile events in Europe. This is definitely not one you want to miss. The Great South Run attracts a huge field of runners and you can expect in excess of 15000 entrants for this year?s race.



The Great South Run is held on the Southsea seafront. This makes for a very flat, fast course. You will enjoy unbelievable views and the atmosphere is always superb. Don?t stress if you are not in top condition as the start is staggered with runners departing the start line at different times, dependant on their ability. So if you haven?t run a 10 miler before then the Great South Run is the ideal place to start.



A feature of the Great South Run is the charity aspect. Why not get in a good race and benefit your favourite charity at the same time? The following charities have guaranteed places for the 2011 Great South Run:



Marie Curie Cancer Care helps people with cancer and other terminal illnesses. You can help them care for many more people who wish to live out their last days in peace and dignity.



RNIB is the leading charity in the UK that assists people with sight problems. Every day more than 100 people start to loose their eye site. By joining the RNIB team at the Great South Run you will be able to assist these sight-impaired people.



The Breakthrough Breast Cancer Charity is a charity that is dedicated to helping to save lives and change the futures of those that suffer this devastating disease. Why not help to remove the fear of breast cancer for good by running with their team at the Great South Run this year.



The Brooke Hospital for Animals needs your help to assist working animals. As runners, you will appreciate the physical nature of exercise and working animals deserve all the help they can get. This is great charity to run for and I hope that you consider joining their team at the Great South Run this year.



The MS Society is the largest UK charity and is dedicated to helping those who suffer from this most debilitating affliction. Help them with their vital work by considering them as your charity team for the Great South Run this year.



Your options are vast and only you know which charity would best suit your needs. As a runner you enjoy the best of health and many runners know how debilitating it can be to not be in perfect health.



The Great South Run offers you the opportunity to help others whilst enjoying one of the most exciting 10 mile runs in Europe. So come on down to Portsmouth in October and see for yourself what all the fuss is about at the Great South Run.

Article Source: http://bit.ly/mZBMTm://greatsouthrun.articlealley.com/great-south-run-2189103.html

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can you make me a 7 - day diet plan?

the most funny gets 10 points. i want to hear things that you don't really eat or make a really good junk food diet, remember the best one wins and i will mention runners up. good luck !! =D
remember its meant to be a "funny" diet plan and not meant to make any scenes

Answer
Hi cakes for sale. Hi mmm. I'm going to try that diet myselfs, to get in shape for next thansgiving. As for the the 7 day "diet", here's moi:


Day 1. One large piece of sh*t, with whipped cream, and a cherry on top.

Day 2. Two chicken fried slices of bacon, with low-sodium pee pee. sprinkle with poo poo.

Day 3. pet of your choice, sliced, and served with horseradish sauce on panini bread.

Day 4. (Treat day!) you get to go out to popeyes chicken and bisquit, and ask for some water. Do not consume any food from that place though. you must bring your own cup.

Day 5. Make a delicious home made stock, to pour over his noodle. In a crock pot, put two hamsters, two tomatos, two potatos, and add salt and pepper to taste. serve while hot.

Day 6. This is MMM inspired. Tomato sandwishit. Take two large tomato slices, and put one shredded carrot in between the two slices. Drizzle with lemon juice. Then stretch your mouth to see if you can put the whole thing in at once.

Day 7. Go to McDonalds, and order the number one combo. with, of course, Diet Coke-you dont want to brake you diet.

Powered by Yahoo! Answers

Great South Run http://bit.ly/ypq7uM

For all the runners out there, the Great South Run is an awesome opportunity to enjoy a 10-mile run in Portsmouth. This year the event will be held on 30 October 2011 in Southsea, Portsmouth.



So mark your calendar on the 23rd of October with the 2011 BUPA Great South Run. The Great South Run is regarded by those in the know, as one of the premier 10 mile events in Europe. This is definitely not one you want to miss. The Great South Run attracts a huge field of runners and you can expect in excess of 15000 entrants for this year?s race.



The Great South Run is held on the Southsea seafront. This makes for a very flat, fast course. You will enjoy unbelievable views and the atmosphere is always superb. Don?t stress if you are not in top condition as the start is staggered with runners departing the start line at different times, dependant on their ability. So if you haven?t run a 10 miler before then the Great South Run is the ideal place to start.



A feature of the Great South Run is the charity aspect. Why not get in a good race and benefit your favourite charity at the same time? The following charities have guaranteed places for the 2011 Great South Run:



Marie Curie Cancer Care helps people with cancer and other terminal illnesses. You can help them care for many more people who wish to live out their last days in peace and dignity.



RNIB is the leading charity in the UK that assists people with sight problems. Every day more than 100 people start to loose their eye site. By joining the RNIB team at the Great South Run you will be able to assist these sight-impaired people.



The Breakthrough Breast Cancer Charity is a charity that is dedicated to helping to save lives and change the futures of those that suffer this devastating disease. Why not help to remove the fear of breast cancer for good by running with their team at the Great South Run this year.



The Brooke Hospital for Animals needs your help to assist working animals. As runners, you will appreciate the physical nature of exercise and working animals deserve all the help they can get. This is great charity to run for and I hope that you consider joining their team at the Great South Run this year.



The MS Society is the largest UK charity and is dedicated to helping those who suffer from this most debilitating affliction. Help them with their vital work by considering them as your charity team for the Great South Run this year.



Your options are vast and only you know which charity would best suit your needs. As a runner you enjoy the best of health and many runners know how debilitating it can be to not be in perfect health.



The Great South Run offers you the opportunity to help others whilst enjoying one of the most exciting 10 mile runs in Europe. So come on down to Portsmouth in October and see for yourself what all the fuss is about at the Great South Run.

Article Source: http://bit.ly/mZBMTm://greatsouthrun.articlealley.com/great-south-run-2189103.html

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can you make me a 7 - day diet plan?

the most funny gets 10 points. i want to hear things that you don't really eat or make a really good junk food diet, remember the best one wins and i will mention runners up. good luck !! =D
remember its meant to be a "funny" diet plan and not meant to make any scenes

Answer
Hi cakes for sale. Hi mmm. I'm going to try that diet myselfs, to get in shape for next thansgiving. As for the the 7 day "diet", here's moi:


Day 1. One large piece of sh*t, with whipped cream, and a cherry on top.

Day 2. Two chicken fried slices of bacon, with low-sodium pee pee. sprinkle with poo poo.

Day 3. pet of your choice, sliced, and served with horseradish sauce on panini bread.

Day 4. (Treat day!) you get to go out to popeyes chicken and bisquit, and ask for some water. Do not consume any food from that place though. you must bring your own cup.

Day 5. Make a delicious home made stock, to pour over his noodle. In a crock pot, put two hamsters, two tomatos, two potatos, and add salt and pepper to taste. serve while hot.

Day 6. This is MMM inspired. Tomato sandwishit. Take two large tomato slices, and put one shredded carrot in between the two slices. Drizzle with lemon juice. Then stretch your mouth to see if you can put the whole thing in at once.

Day 7. Go to McDonalds, and order the number one combo. with, of course, Diet Coke-you dont want to brake you diet.

Powered by Yahoo! Answers

Running Shoes For Kids How to Protect against Damage and Keep Your Little one in the Sport http://bit.ly/wjKNyL

Your youngster desires to operate with you. Offered the lengthy list of 'running injuries' you've endured over the years, you are unable to support but worry. Which working sneakers would help your little one avoid identical annoyance and discomfort?

No question what we wear on our feet is essential. Nevertheless, to support your kids get pleasure from managing and retain them from receiving damage will involve far more than spending prime dollar for the latest jogging footwear. On the shiny side, what I have in head will not price tag you any dollars at all.

Strengthen Their Feet

Regrettably, in our rush to get our children walking, we tend to put them into shoes far too early. Their tiny feet just aren't offered adequate crawl-about time to produce fully. The arches in a human foot go on to produce nicely into adolescence. When encased in shoes, even so, this improvement is hampered and can outcome in flat ft generally diagnosed as overpronation.

It's not also late. Encourage your young children to kick out of their footwear as a great deal as doable and run around barefoot. Opting for working shoes that provide a minimal of support will inspire their feet muscular tissues to wake up and get to operate. If they still expertise suffering when they operate, you could want to study their posture.

Great Posture

A good deal of young children right now have rounded or slumped shoulders and hips that suggestion up in the front. This tends to make them glimpse depressed and they in all probability experience it. If you acquire a 2nd look, you may well also recognize a single shoulder and hip marginally larger than the other or ft that point outward instead than directly ahead. We can blame their poor posture on as well considerably television or laptop or computer gaming. Or the simple fact that they carry their back again pack nearly solely on one particular shoulder. It does not matter. The truth is, if your little one exhibits any of these features jogging will be a unpleasant knowledge for them. But it doesn't have to be.

Grab a copy of Pete Egoscue's e book, "The Egoscue System of Wellness By way of Motion: Innovative Program That Lets You Rediscover the Body's Electrical power to Rejuvenate It". Spend fifteen minutes just before heading out on your operate to go by way of a several basic exercises this sort of as butt squeezes or arm circles. Look at it your warm up. Depending on the level of dysfunction in his posture, it could consider as tiny as a few weeks to be running pain totally free.

Motivate Assortment

Running distance is terrific but the system keeps undertaking the exact same collection of movement at generally the very same velocity. Adjust it up. Naturally wide variety will prevent your operate from uninteresting your baby. But did you know that managing on a wide variety of surfaces (and degrees of incline) encourages growth of the entire human body such as proprioception and sense of harmony?

Playgrounds are a wonderful tool for this. Climb the monkey bars and slide on the slide. Wide variety of motion strengthens your full body and will get anything relocating effectively together. The much more we perform our body, the more time it will work for us.

Article Source: http://bit.ly/mZBMTm://www.articlealley.com/running-shoes-for-kids--how-to-protect-against-damage-and-keep-your-little-one-in-the-sport-2367975.html

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What are the best running shoes on the market?

I am trying to run along side or behind my daughter and son while they are in cross country. My question is what would be a good running shoe for me to purchase. I can't afford expensive shoes so please suggest something affordable.

Answer
A lot of times it depends on the runner. I myself am kind of heavy (for a runner) and need lots of shock absorption. I found a great pair of Adidas at Costco and another pair at Fred Meyer. Only paid $35 per pair and they work great. I believe they were called the Adidas Super Cusion at Costco, and Mega Cusion at Fred Meyers.

Sometimes Roadrunnersports has a good sale, but personally I like to try them on.

Powered by Yahoo! Answers

Running Shoes For Kids How to Protect against Damage and Keep Your Little one in the Sport http://bit.ly/wjKNyL

Your youngster desires to operate with you. Offered the lengthy list of 'running injuries' you've endured over the years, you are unable to support but worry. Which working sneakers would help your little one avoid identical annoyance and discomfort?

No question what we wear on our feet is essential. Nevertheless, to support your kids get pleasure from managing and retain them from receiving damage will involve far more than spending prime dollar for the latest jogging footwear. On the shiny side, what I have in head will not price tag you any dollars at all.

Strengthen Their Feet

Regrettably, in our rush to get our children walking, we tend to put them into shoes far too early. Their tiny feet just aren't offered adequate crawl-about time to produce fully. The arches in a human foot go on to produce nicely into adolescence. When encased in shoes, even so, this improvement is hampered and can outcome in flat ft generally diagnosed as overpronation.

It's not also late. Encourage your young children to kick out of their footwear as a great deal as doable and run around barefoot. Opting for working shoes that provide a minimal of support will inspire their feet muscular tissues to wake up and get to operate. If they still expertise suffering when they operate, you could want to study their posture.

Great Posture

A good deal of young children right now have rounded or slumped shoulders and hips that suggestion up in the front. This tends to make them glimpse depressed and they in all probability experience it. If you acquire a 2nd look, you may well also recognize a single shoulder and hip marginally larger than the other or ft that point outward instead than directly ahead. We can blame their poor posture on as well considerably television or laptop or computer gaming. Or the simple fact that they carry their back again pack nearly solely on one particular shoulder. It does not matter. The truth is, if your little one exhibits any of these features jogging will be a unpleasant knowledge for them. But it doesn't have to be.

Grab a copy of Pete Egoscue's e book, "The Egoscue System of Wellness By way of Motion: Innovative Program That Lets You Rediscover the Body's Electrical power to Rejuvenate It". Spend fifteen minutes just before heading out on your operate to go by way of a several basic exercises this sort of as butt squeezes or arm circles. Look at it your warm up. Depending on the level of dysfunction in his posture, it could consider as tiny as a few weeks to be running pain totally free.

Motivate Assortment

Running distance is terrific but the system keeps undertaking the exact same collection of movement at generally the very same velocity. Adjust it up. Naturally wide variety will prevent your operate from uninteresting your baby. But did you know that managing on a wide variety of surfaces (and degrees of incline) encourages growth of the entire human body such as proprioception and sense of harmony?

Playgrounds are a wonderful tool for this. Climb the monkey bars and slide on the slide. Wide variety of motion strengthens your full body and will get anything relocating effectively together. The much more we perform our body, the more time it will work for us.

Article Source: http://bit.ly/mZBMTm://www.articlealley.com/running-shoes-for-kids--how-to-protect-against-damage-and-keep-your-little-one-in-the-sport-2367975.html

Runners Yoga 30-minute Home Program - Earn 50

50% Commission On This Proprietary 30-minute Yoga Program That's "not Just For Runners!" Check Out The Amazing Testimonials From Pro Athletes! more info...

What are the best running shoes on the market?

I am trying to run along side or behind my daughter and son while they are in cross country. My question is what would be a good running shoe for me to purchase. I can't afford expensive shoes so please suggest something affordable.

Answer
A lot of times it depends on the runner. I myself am kind of heavy (for a runner) and need lots of shock absorption. I found a great pair of Adidas at Costco and another pair at Fred Meyer. Only paid $35 per pair and they work great. I believe they were called the Adidas Super Cusion at Costco, and Mega Cusion at Fred Meyers.

Sometimes Roadrunnersports has a good sale, but personally I like to try them on.

Powered by Yahoo! Answers

How To Run A Marathon http://bit.ly/yWwzbc

Steps

Get a core fitness level. If you can't run, walk, bike, or do some other aerobic activity for at least half hour at a time, you should work up to this first before attempting a marathon.

Get committed . Choosing which marathon you want to run is one of the best ways to do this. Not only do you turn your general plan (running a marathon) into a specific one (running the New York City Marathon on November 5th), but once you've paid the registration fee ( normally between $40-$100) you have extra financial enticement to run it, too! Find a friend to do it with. You'll encourage each other.

Pick a training plan that suits you. This is perhaps the most essential step. Training guides range all the way from ones that implore you to run three days a week to ones that require seven days a week of training, and can begin with 2 and 3 mile or 10 mile runs. There are some good ones on the internet; take the time to look around for one that suits your plans and your fitness level.

Stick with your training plan. It may seem monotonous to run day after day after day. You may not be able to fit in a run one day, or you might get sick or hurt. Its ok to miss a day or lessen a run every once in a while, but the important thing is to return to the set schedule as soon as you can. Marathon practice is a long, slow process, but it's the only way to reach your goal.

A few work out tips

1. Don't be a workout maniac . Many first timers practice feverishly thinking that more is better, particularly when results first appear. However, you're much better off easing into the process.

2. The best rep range for gaining size is eight to 20.

3. The two most important times to eat are when you wake up and after you train. You need fuel in your tank to practice hard, and if you don't 'fill 'er up' at breakfast, you'll be running on fumes later.

4. Difficult exercises are good for you, so resist the attraction to avoid them. Many exercises can be classified as either single-joint or multi - joint movements .Please visit this link for more information on: Run a Marathon and this link for an interesting article on Running Watch.

Article Source: http://bit.ly/://alexmcstafani.articlealley.com/how-to-run-a-marathon-1588580.html

Marathon Training For Beginners

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Does anyone have the cool running couch to 10k training plan?

They pulled it off their site. I just finished the 5k plan and I am eager to start the 10k.

Answer
They didn't pull it off. Just google it, here it is.
http://bit.ly/

Powered by Yahoo! Answers

How To Run A Marathon http://bit.ly/yWwzbc

Steps

Get a core fitness level. If you can't run, walk, bike, or do some other aerobic activity for at least half hour at a time, you should work up to this first before attempting a marathon.

Get committed . Choosing which marathon you want to run is one of the best ways to do this. Not only do you turn your general plan (running a marathon) into a specific one (running the New York City Marathon on November 5th), but once you've paid the registration fee ( normally between $40-$100) you have extra financial enticement to run it, too! Find a friend to do it with. You'll encourage each other.

Pick a training plan that suits you. This is perhaps the most essential step. Training guides range all the way from ones that implore you to run three days a week to ones that require seven days a week of training, and can begin with 2 and 3 mile or 10 mile runs. There are some good ones on the internet; take the time to look around for one that suits your plans and your fitness level.

Stick with your training plan. It may seem monotonous to run day after day after day. You may not be able to fit in a run one day, or you might get sick or hurt. Its ok to miss a day or lessen a run every once in a while, but the important thing is to return to the set schedule as soon as you can. Marathon practice is a long, slow process, but it's the only way to reach your goal.

A few work out tips

1. Don't be a workout maniac . Many first timers practice feverishly thinking that more is better, particularly when results first appear. However, you're much better off easing into the process.

2. The best rep range for gaining size is eight to 20.

3. The two most important times to eat are when you wake up and after you train. You need fuel in your tank to practice hard, and if you don't 'fill 'er up' at breakfast, you'll be running on fumes later.

4. Difficult exercises are good for you, so resist the attraction to avoid them. Many exercises can be classified as either single-joint or multi - joint movements .Please visit this link for more information on: Run a Marathon and this link for an interesting article on Running Watch.

Article Source: http://bit.ly/mZBMTm://alexmcstafani.articlealley.com/how-to-run-a-marathon-1588580.html

Marathon Training For Beginners

Unique New Running Program About Marathon Training For Beginners. With A Very Successful Sales Page, Offering High Commisions Of 60%. Tap In To This Great Little Niche! For Affiliate Help And Training - Http://www.affiliates.marathontrainingexpert.com more info...

Does anyone have the cool running couch to 10k training plan?

They pulled it off their site. I just finished the 5k plan and I am eager to start the 10k.

Answer
They didn't pull it off. Just google it, here it is.
http://bit.ly/10L8Ca

Powered by Yahoo! Answers

Should You Run For A Marathon Charity http://bit.ly/wRagiR

One of the many reasons for the growing popularity of the modern marathon is that they are more commonly being used as a means of raising money for charities and worthy causes. Whichever marathon charity you choose, it will have more meaning to you if you select one that is related to someone who you know or have known that has been affected in some way.



Many people do choose a particular charity because they have a friend, relative or loved one who could or would have benefitted in some way by the service that charity supports. Choosing a cause to run for this way this can have the following positive and motivational benefits: -



Making the decision to run for charity may the final kick start for many runners in making them take action by booking a place and starting their marathon training.



During your running preparation for the race, there will be some tough times. If you've selected a cause that is close to your heart, you will be able to draw inspiration and motivation from the fact you will be helping others and this will ensure that you don't give up and keep going.



Running is essentially a lonely, solo sport and whilst many people choose to train with friends or a club, running for a marathon charity also allows you to feel part of a much bigger community.



Many marathons have restrictions on the number of places available to amateur runners and it is often a matter of luck if you will be accepted or not.



Charities are now allocated many places and by applying for a place offered by one of these charities, you are much more likely to gain a place. The terms of your acceptance will be governed by you raising a substantially large certain amount of money.



When you are running for a marathon charity you will have an extra responsibility and this will definitely help you through your down days and tough training sessions. Perhaps the most important aspect of this is that you will gain so much support and encouragement during and after the race that you'll find it much easier to keep going.



If you are considering whether or not to run your first marathon, you need to learn and understand the basics. Training for a marathon is no longer simply a case of running mile after mile day after day. Modern marathon training techniques have transformed the way you need to approach your running, making it enjoyable, interesting, much quicker and with less risk of suffering from injuries or illness.


Article Source: http://bit.ly/mZBMTm://jagoholmes.articlealley.com/should-you-run-for-a-marathon-charity-984882.html

Marathon Training For Beginners

Unique New Running Program About Marathon Training For Beginners. With A Very Successful Sales Page, Offering High Commisions Of 60%. Tap In To This Great Little Niche! For Affiliate Help And Training - Http://www.affiliates.marathontrainingexpert.com more info...

Marathon Training for a beginner?

I am a beginner runner i can run about a mile in 8 minutes. I would like to be able to run a marathon. However i only have the summers to train which is about ten weeks. Does anybody know a good training program that will make me be able to run a marathon? It has to be about 10-12 weeks

Answer
If you have yet to run shorter races like a 10K or half marathon, forget trying a marathon on such short notice. You will only be dissappointed. Training for such a long race in the hot summer is also not a good idea for beginners. Enjoy the shorter stuff until you are really ready.

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Should You Run For A Marathon Charity http://bit.ly/wRagiR

One of the many reasons for the growing popularity of the modern marathon is that they are more commonly being used as a means of raising money for charities and worthy causes. Whichever marathon charity you choose, it will have more meaning to you if you select one that is related to someone who you know or have known that has been affected in some way.



Many people do choose a particular charity because they have a friend, relative or loved one who could or would have benefitted in some way by the service that charity supports. Choosing a cause to run for this way this can have the following positive and motivational benefits: -



Making the decision to run for charity may the final kick start for many runners in making them take action by booking a place and starting their marathon training.



During your running preparation for the race, there will be some tough times. If you've selected a cause that is close to your heart, you will be able to draw inspiration and motivation from the fact you will be helping others and this will ensure that you don't give up and keep going.



Running is essentially a lonely, solo sport and whilst many people choose to train with friends or a club, running for a marathon charity also allows you to feel part of a much bigger community.



Many marathons have restrictions on the number of places available to amateur runners and it is often a matter of luck if you will be accepted or not.



Charities are now allocated many places and by applying for a place offered by one of these charities, you are much more likely to gain a place. The terms of your acceptance will be governed by you raising a substantially large certain amount of money.



When you are running for a marathon charity you will have an extra responsibility and this will definitely help you through your down days and tough training sessions. Perhaps the most important aspect of this is that you will gain so much support and encouragement during and after the race that you'll find it much easier to keep going.



If you are considering whether or not to run your first marathon, you need to learn and understand the basics. Training for a marathon is no longer simply a case of running mile after mile day after day. Modern marathon training techniques have transformed the way you need to approach your running, making it enjoyable, interesting, much quicker and with less risk of suffering from injuries or illness.


Article Source: http://bit.ly/mZBMTm://jagoholmes.articlealley.com/should-you-run-for-a-marathon-charity-984882.html

Marathon Training For Beginners

Unique New Running Program About Marathon Training For Beginners. With A Very Successful Sales Page, Offering High Commisions Of 60%. Tap In To This Great Little Niche! For Affiliate Help And Training - Http://www.affiliates.marathontrainingexpert.com more info...

Marathon Training for a beginner?

I am a beginner runner i can run about a mile in 8 minutes. I would like to be able to run a marathon. However i only have the summers to train which is about ten weeks. Does anybody know a good training program that will make me be able to run a marathon? It has to be about 10-12 weeks

Answer
If you have yet to run shorter races like a 10K or half marathon, forget trying a marathon on such short notice. You will only be dissappointed. Training for such a long race in the hot summer is also not a good idea for beginners. Enjoy the shorter stuff until you are really ready.

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Oh My Aching Shins http://bit.ly/Ap5LMY

"My shins are killing me after running," is a common complaint of new runners or runners increasing their mileage or intensity. Many runners experience shin pain only a few weeks into a new program! It has been estimated that "shin splints" account for approximately 15% of all running injuries and may account for up to 60% of leg pain in runners. Many terms have been used to describe exercise-induced leg pain, including shin splints, medial stress syndrome, tibial stress syndrome, recurrent exercise-induced ischemia, and chronic exertional compartment syndrome. "Shin splints" has been commonly used as an all-encompassing term for many disorders causing lower-leg pain so that's how I'll refer to it during this discussion.



So what is a "shin splint"? Shin splints are pain in the lower leg usually caused by a variety of overuse or chronic stress related fatigue syndromes. The root cause of most shin splints is chronic biomechanical imbalances of the lower leg and feet. What does that mean? Muscle imbalance, bad feet, worn-out shoes, or improper training. In Caitlin's case, she was running too much, too soon, too fast like many new runners and needed better stretching and arch supports.



What can a "shin splint" represent? The underlying pathology of a shin splint can be a fatigue injury of almost ever tissue seen in the lower leg. This can include:

1. stress fractures

2. periostitis (irritation of the covering of the bone also known as medial stress syndrome)

3. Muscle fatigue or fascial herniation (compartment syndrome)

4. Tendonitis

5. Peroneal nerve entrapment

6. popliteal artery entrapment or intermittent claudication (decrease blood flow)

7. spinal radiculopathy (spinal nerve compression causing referred pain).



Wow! That's a lot of things that can cause shin splints!



While every shin splint injury has its own specific biomechanical causes, most are rooted in tight calf muscles and relative weakness in the front leg muscles. What's going on is that your tight calves are pulling up on your heel, which in turn pulls the front of your foot down. This puts strain on the muscles in the front of your leg, which unfortunately are not strong enough to resist the pulling. This causes a big pain in the leg! This is very, very common in runners, since running tends to exercise the calf muscles more than those in the front. But fear not, a little rest and a lot of stretching and strengthening will fix you up and possibly make you a better runner, too.



How do we treat them? Early on in the syndrome, shin splints are treated with ice, relative rest (slow down and get off the hills and uneven surfaces), anti-inflammatory like ibuprofen, stretching, and arch supports. Take a good look at your shoes. Upgrade to a better pair matched to your foot type or often just replacing them helps. (More discussion on that topic in a future article).



After we address your shoes and overpronation or underpronation (your foot rolling in or out excessively when you run), then we move on to the muscle imbalances in your lower leg. Your front leg muscles (anterior compartment) are too weak and your calf muscles are too strong and tight. This is easy to remedy but won't happen overnight. A simple wall stretch for your Achilles tendon many times a day will stretch your calf muscles?) will help. Strengthening the front of your leg can be done by actually putting a small weight (or an athletic sock full of sand) on your foot and lifting it towards your shin. Hold that for a count of ten then relax. Repeat twenty five times. You will be amazed how tired those muscles are!



If your pain persists after two weeks of these simple solutions or is at any time pinpoint or severe in nature, call your podiatrist or sports medicine physician. Stress fractures can creep up on the overzealous new runner and can take 8 to 10 weeks of no running to heal! Shin splints are common in today's active population. It is important to keep in mind that shin splints, like most running injuries, are basically an overuse injury. Listen to your body and back off when you begin to feel pain.



These are just a few tips to get you on the road to recovery! Run Happy!





------



Running hurts? We can help! Dr Marybeth Crane is a board certified foot and ankle surgeon and a vetran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

Article Source: http://bit.ly/mZBMTm://drmarybethcrane.articlealley.com/oh-my-aching-shins-584032.html

Running Injuries -high Conversion Lucrative Niche "pilates 4 Runners"

Super High Converting Site For Curing Running Injuries With Pilates. High Performance, Lucrative Target Niche Market. Conversion Sales Letter Tracked For All Optimizations. Will Be Adding 1click Upsell Products Soon Http://www.strongrunning.com/affiliates more info...

How should I treat my hip injury (from running)?

I'm a runner, and recently my hip has been injured. I don't think it's a hip flexor problem or a stress fracture, so it's probably hip bursitis. For the first couple of days, I ignored it and continued training. But it's not getting better (it might be getting worse). So how should I help it heal?
Also, since I will probably be taking a couple days off of running, what other exercises can I do? I am off-season training and I still want to keep in shape, preferably by doing cardio.

Answer
well you should probably ice it and don't run till u have a few days were it doesn't hurt at all. maybe you should go swimming if should help u to not lose that much endurance

Powered by Yahoo! Answers

Oh My Aching Shins http://bit.ly/Ap5LMY

"My shins are killing me after running," is a common complaint of new runners or runners increasing their mileage or intensity. Many runners experience shin pain only a few weeks into a new program! It has been estimated that "shin splints" account for approximately 15% of all running injuries and may account for up to 60% of leg pain in runners. Many terms have been used to describe exercise-induced leg pain, including shin splints, medial stress syndrome, tibial stress syndrome, recurrent exercise-induced ischemia, and chronic exertional compartment syndrome. "Shin splints" has been commonly used as an all-encompassing term for many disorders causing lower-leg pain so that's how I'll refer to it during this discussion.



So what is a "shin splint"? Shin splints are pain in the lower leg usually caused by a variety of overuse or chronic stress related fatigue syndromes. The root cause of most shin splints is chronic biomechanical imbalances of the lower leg and feet. What does that mean? Muscle imbalance, bad feet, worn-out shoes, or improper training. In Caitlin's case, she was running too much, too soon, too fast like many new runners and needed better stretching and arch supports.



What can a "shin splint" represent? The underlying pathology of a shin splint can be a fatigue injury of almost ever tissue seen in the lower leg. This can include:

1. stress fractures

2. periostitis (irritation of the covering of the bone also known as medial stress syndrome)

3. Muscle fatigue or fascial herniation (compartment syndrome)

4. Tendonitis

5. Peroneal nerve entrapment

6. popliteal artery entrapment or intermittent claudication (decrease blood flow)

7. spinal radiculopathy (spinal nerve compression causing referred pain).



Wow! That's a lot of things that can cause shin splints!



While every shin splint injury has its own specific biomechanical causes, most are rooted in tight calf muscles and relative weakness in the front leg muscles. What's going on is that your tight calves are pulling up on your heel, which in turn pulls the front of your foot down. This puts strain on the muscles in the front of your leg, which unfortunately are not strong enough to resist the pulling. This causes a big pain in the leg! This is very, very common in runners, since running tends to exercise the calf muscles more than those in the front. But fear not, a little rest and a lot of stretching and strengthening will fix you up and possibly make you a better runner, too.



How do we treat them? Early on in the syndrome, shin splints are treated with ice, relative rest (slow down and get off the hills and uneven surfaces), anti-inflammatory like ibuprofen, stretching, and arch supports. Take a good look at your shoes. Upgrade to a better pair matched to your foot type or often just replacing them helps. (More discussion on that topic in a future article).



After we address your shoes and overpronation or underpronation (your foot rolling in or out excessively when you run), then we move on to the muscle imbalances in your lower leg. Your front leg muscles (anterior compartment) are too weak and your calf muscles are too strong and tight. This is easy to remedy but won't happen overnight. A simple wall stretch for your Achilles tendon many times a day will stretch your calf muscles?) will help. Strengthening the front of your leg can be done by actually putting a small weight (or an athletic sock full of sand) on your foot and lifting it towards your shin. Hold that for a count of ten then relax. Repeat twenty five times. You will be amazed how tired those muscles are!



If your pain persists after two weeks of these simple solutions or is at any time pinpoint or severe in nature, call your podiatrist or sports medicine physician. Stress fractures can creep up on the overzealous new runner and can take 8 to 10 weeks of no running to heal! Shin splints are common in today's active population. It is important to keep in mind that shin splints, like most running injuries, are basically an overuse injury. Listen to your body and back off when you begin to feel pain.



These are just a few tips to get you on the road to recovery! Run Happy!





------



Running hurts? We can help! Dr Marybeth Crane is a board certified foot and ankle surgeon and a vetran marathon running podiatrist. For a copy of her FREE BOOK or more information on running injuries, she can be reached at her website or peruse her musing on her blog! She also offer doctor-approved foot care products for your health!

Article Source: http://bit.ly/mZBMTm://drmarybethcrane.articlealley.com/oh-my-aching-shins-584032.html

Running Injuries -high Conversion Lucrative Niche "pilates 4 Runners"

Super High Converting Site For Curing Running Injuries With Pilates. High Performance, Lucrative Target Niche Market. Conversion Sales Letter Tracked For All Optimizations. Will Be Adding 1click Upsell Products Soon Http://www.strongrunning.com/affiliates more info...

How should I treat my hip injury (from running)?

I'm a runner, and recently my hip has been injured. I don't think it's a hip flexor problem or a stress fracture, so it's probably hip bursitis. For the first couple of days, I ignored it and continued training. But it's not getting better (it might be getting worse). So how should I help it heal?
Also, since I will probably be taking a couple days off of running, what other exercises can I do? I am off-season training and I still want to keep in shape, preferably by doing cardio.

Answer
well you should probably ice it and don't run till u have a few days were it doesn't hurt at all. maybe you should go swimming if should help u to not lose that much endurance

Powered by Yahoo! Answers