FitSugar

Running Tips From Marathoners

FitSugar — Wed, 02 Apr 2008 11:45:00 -0700

Since I've ran in a few 5K and 10K races, the ultimate goal of running a marathon has been whispering in my ear. If you've been itching to run 26.2 miles, too, here's some advice from marathoners:

Before signing up for a full marathon get a few shorter races under your belt.
Train in all kinds of weather - heat, humidity, hail, rain, sleet, and sun. You never know what the weather will be like the day of the race, so you want to be prepared for anything.

Don't train the same way every day. Cross train with weight lifting and other types of cardio such as biking to build other muscles and prevent injuries from repetitive motions.
Don't run long distances every day. Run short races (3 to 5 miles) a few days in a row, and then run 8 to 10 miles one day. Each day you decide to run your long distance, you can work on building up to 12 miles, 15 miles, and all the way up to 20 miles.
Try to complete three 20-mile runs before the marathon. Your last one should be about two weeks before the day of the race. Then ease up on your training and run a few miles a day until the race. This is called tapering off, and it will allow your muscles a chance to fully recover before you run the full 26.2 miles.
Stretch after every workout to ease soreness, increase flexibility, and prevent injuries.

What else should you do? To find out read more.

While training, eat a balanced diet that includes lots of protein, carbs, and iron-rich foods. On the night and morning before the race, eat foods rich in protein and carbs. Eat foods you've eaten before and don't experiment with anything new like power drinks or energy bars.
On the day of the race, wear things you've run in before. Now's not the time to try out new socks or a sports bra because it could cause chaffing or blistering. The same goes for running shoes. Break in your new sneaks at least a month or two before.
Whether you're training or running in a race, listen to your body. If your knee is screaming in pain, stop running. You could make an injury worse.
Keep in mind that running long distances is 90 percent mental and 10 percent physical. There's only so much training you can do to physically prepare for the race, so on the big day, the most important thing is to keep your mind set on crossing that finish line. Believe that you can do it. Repeat in your mind that you can do it, and you will.

Spring Running Tip: Set a Goal

FitSugar — Tue, 25 Mar 2008 12:30:00 -0700

Maybe you're new to running, or maybe you've been running for years. Whatever your experience is, everyone can benefit from setting a goal. Try to make reasonable goals that you know you can someday attain. They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved. Here are some ideas for personal goals you can set for yourself.

Run a specific distance: Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.
Run for a specific amount of time: If you are just starting out, set a goal of let's say 5 minutes. As you run more often and build up your endurance, you can increase the amount of time.
Run at a certain pace or run faster: For some people, speed is important to them. You can challenge yourself to run faster at a consistant rate.
Run to burn calories: If you're running to lose weight, you may want to measure how many calories you're burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned per workout. Some pedometers and heart rate monitors may also give you that kind of info.
Run to raise your target heart rate: Maybe you're running to improve your heart health and circulation. You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals? Then read more.

Run more often: If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to two or four times a week. Make sure you can fit it into your work or family schedule.
Train for a race: This year I'm setting the goal to sign up for a 10K. There are tons of races, half-marathons, and marathons out there - just check the races in your area to find one that's right for you.

Fit's Tip: Keep track of your workouts and your goals with a fitness journal.

Source

Spring Running Tip: Get a Running Buddy

FitSugar — Wed, 04 Apr 2007 10:15:00 -0700

You and I both know that there's safety in numbers. Not only is running with someone a great way to protect each other from harm or get help in case of an emergency, but it's also a great way to stay motivated if you're trying to get in shape.

Having the desire to be a healthier, happier you is an awesome way to live, but no one ever said you had to do it alone. So this Spring, get yourself a running buddy. It could be a close friend or relative who shares the same goals of wanting to be healthier. Or maybe it's someone you met at the gym that shares your love of running. Make sure you share a similar lifestyle schedule, like you both work 9-5 and can exercise after or before work.

You also want to make sure that she shares your wellness goals - If you plan to run on Sunday mornings, you don't want your running buddy calling you up to suggest brunch instead.

When you do find your running buddy (or buddies), determine together your running schedule. Plan out what days work for you both, and what times you prefer to exercise. Once your running schedule is set, you'll be able to inspire each other to stick to it.

Fit's Tips: Set a reasonable goal you both can meet. Start off with one day a week, and then if it's working with your schedules, add another day or two. It's a great time to work your heart and muscles, release stress and tension, discuss healthy recipes, or vent about your problems. It's multi-tasking at its best.

Spring Running Tip: Prevent Blisters

FitSugar — Tue, 24 Apr 2007 02:00:00 -0700

Running or jogging can be tough on your tootsies - especially if you run outside. Here are some tips to keep your feet happy:

Make sure your shoes fit properly - not too tight and not too loose. Different brands and styles cater to wide/narrow feet and high/low arches. There should be about 1/2 inch between your longest toe and the tip of your shoe. Make sure you can wiggle your toes freely, and your heel shouldn't slip when you walk.

Go to a sneaker store that has a treadmill so you can try them before you buy them. No treadmill in the store? - then run around inside. You'll feel a little silly, but when you go for that first run in your new shoes, you'll be glad you tried them out.
Keep your feet as dry as possible. Avoid running in puddles and if you like to pour water over your head on a hot day, try leaning over so it doesn't drip into your shoes.
Get yourself a few pairs of wicking socks (not cotton) - these will pull moisture away from your skin when your feet sweat. They also make blister-proof socks. Check out these made by Thorlo.
To prevent blisters, sprinkle talcum or foot powder on your bare feet before putting on your socks.

Want to know what else you can do to prevent blisters? Then read more

Another blister prevention method is to spray antiperspirant on your bare feet.
If a certain part of your foot is prone to getting blisters, tape it up with sport tape, or use mole skin.
To help prevent and heal blisters, check out Blister Block - it's like thick, rubbery, extra skin that you can apply anywhere. It cushions and protects your feet, especially on long runs.

Source

Nighttime Running Tips

FitSugar — Mon, 06 Aug 2007 03:00:00 -0700

Since the heat of August can prevent you from running during the day, you might have taken to running at night. While the cool air can be refreshing, running in the dark is a little more dangerous.

I just wanted to remind you all of a few safety tips for nighttime running:

Never ever assume a driver can see you.
Wear reflective clothing to make yourself more visible, but once again - never assume a driver can see you.
Run toward oncoming cars so you know what it is coming at you and can react as need be.
Try to stay off busy streets.
Keep the volume of your MP3 player turned down low so you can be aware of your surroundings.

Source

Running Tip: Raise the Incline

FitSugar — Mon, 17 Aug 2009 03:30:35 -0700

If you run like a bounding deer on a treadmill, but as soon as you hit the road outside, you feel more like a stumbling, out of breath snail, here's a tip for building your strength and stamina. When you're running on a treadmill, raise the incline. Even a slight increase will make a huge difference. Since the treadmill belt makes running easier by propelling your feet, the incline will add more of a challenge, so you'll end up using more energy. Gradually work on raising the incline over a few weeks, and you'll find that putting a little more stress on the body with an incline will burn more calories and develop more lean muscle tissue. Then when you run outside, you'll have the endurance and energy to run as long and as fast as you do on a treadmill.

Spring Running Tip: Set a Goal

FitSugar — Wed, 21 Mar 2007 03:30:00 -0700

Maybe you're new to running, or maybe you've been running for years. Whatever your experience is, everyone can benefit from setting a goal. Here are some ideas for personal goals you can set for yourself. I recommend that you make them reasonable. They should be challenging enough to make you work hard, but not so difficult that they'll never be achieved.

Run a specific distance - Maybe you have a goal that every time you run, you go for 1 mile, or 3 miles, or 10 miles. However far you choose to run, start off with a doable distance and then gradually work your way up.

Run for a specific amount of time - If you are just starting out, set a goal of let's say 5 minutes. As you run more often, and build up your endurance, you can increase the amount of time.
Run at a certain pace or run faster) - For some people, their speed is important to them. You can challenge yourself to run faster at a constant rate.
Run to burn calories - If you're running to lose weight, you may want to measure how many calories you're burning each time. You can set a goal, so that each time you run, you burn X amount of calories. The Nike + iPod that works with an iPod Nano will tell you how many calories you've burned. Some pedometers will also give that kind of info, as do heart rate monitors.
Run to raise your target heart rate - Maybe you're running to improve your heart health and circulation. You may want to purchase a heart rate monitor to measure how hard your heart is pumping.

Want to see the other goals? Then read more

Run more often - If you have a running regimen that involves running once a week, you may want to run more frequently, and increase your running to twice or four times a week. Make sure you can fit it into your work or family schedule.
Train for a race - This year I'm setting the goal to sign up for a 5K. There are tons of races, half-marathons and marathons out there - just check the races in your area to find one that's right for you.

Fit's Tips: Once you set a goal, and then accomplish it, make sure you celebrate in some healthy way. Buy yourself a new sports bra or new music to run to. You'll feel much better about treating yourself in a way that supports your active lifestyle.

Tips for Running on a Treadmill

FitSugar — Tue, 30 Oct 2007 16:30:00 -0700

For some people, fall's crisp air has blown in and running outside doesn't seem like a fun option. If you'd rather not bundle yourself up to stay warm, you might want to move your runs indoors and use a treadmill. I personally love running on the treadmill. You get to watch TV, don't have to worry about car fumes or harmful UV rays, and no matter what the weather looks like outside, you can always get in your workout. Plus sometimes it feels safer to run indoors!

Here are some things to keep in mind when running on the treadmill:

Make sure you have sneakers that provide enough support and cushioning. If you have been running trails all summer, your shoes might be shot. To prevent shin splints due to the change in running surface, you may need to purchase new sneakers for treadmill use.
Before hopping on the machine, make sure your sneaks are tied tightly with no stray laces hanging down. Tripping on your shoelace on a moving treadmill = no fun (been there).
Running on a treadmill is a lot different from running outside, and even marathoners may have a hard time making the switch. If running on a treadmill feels too jarring, take the time to amp up your runs up to your usual time and pace. If you miss the challenge of hills, you may want to pump up the incline to be sure you're challenging yourself on the treadmill as much as you do when running outside.
Always warm up with five minutes of walking or jogging slowly to get your body used to the movement of the treadmill. Then gradually increase to your desired speed.

Want to see the other tips? Then read more

Make sure to keep your body upright and don't lean forward. You want your shoulders directly above your hips. This will help prevent lower back pain.
If you're watching TV while running, be sure to have the screen right in front of you, so you're not twisting your neck. If you run while constantly looking to one side, you're going to end up with one sore neck.
Listen to your body. If you start to feel any pain in your knees, shins or other areas, stop running, decrease the pace and walk. Do not run through pain.

Source

Spring Running Tip: Safety First

FitSugar — Fri, 09 May 2008 14:30:00 -0700

Now that the days are warmer and longer, it's a great time to take your runs outdoors. Be sure to always keep your safety in mind when running this Spring, especially when you're running alongside vehicles. Check out a few tips for running on the street or sidewalk:

Run with a buddy.
If you'll be running alone, make sure someone else knows that you're running along with your route and estimated duration.
If possible, try to run in familiar areas without a lot of vehicle traffic.
Wear sunscreen.
Before crossing streets in front of cars, make sure it's fully stopped and make eye contact with the driver to ensure they see you.

Source

Spring Running Tip: Pepper Spray

FitSugar — Tue, 10 Apr 2007 02:30:00 -0700

Woman have to be careful when running alone outside. It's an unfortunate fact of life. Now that the weather is beginning to warm up, you might have that motivating itch to run outside.

Of course running with a friend is always a safer choice than running by yourself, but if you're like me, you can't always coordinate with your friend. Exercising is also a time for me to be alone with my thoughts, so running with someone would defeat the whole purpose.

Some women feel safer running with some protection. Check out this pepper spray for active women. It has a velcro strap so you can attach it to your clothes. Or, you can even wrap it around your palm in case you need to make a quick response.

Pepper spray is non-toxic, so it won't cause any permanent damage, but it is hot. It's made from cayenne peppers and contains 15% of capsaicin, the heat creating substance found in the peppers. It can fire up to a distance of 18 feet, and the effects can last up to an hour. Each holder can spray about 20-25 1-second bursts.

Fit's Tips: You can order one for $10.50 or 3 for $29.25. It's a small price to pay for your peace of mind.