Distance Running Training

Training for Distance Running

Distance running is a very popular activity. It isn’t just an effective endeavor for physical fitness. It is also a great way to make acquaintances and meet new friends. However, one can’t just merely step into the world of distance runners without being prepared for the sport—whether that’s physical or mental preparation. This is why training is important.

Some people who decide to go into running somehow want to just kick up the dust and run their hearts out. Of course, that’s not very ideal. Going all-out right from the get-go, especially for people who haven’t had some measure of exercise for a long period of time, could prove to be very taxing on the body. Just like runners aren’t born, you don’t simply jog around in your back yard today and participate in the Olympics tomorrow.

The key is to identify where to start your distance running regimen. For most people who haven’t exercised in a long while, it would be better to start with walking for the first few weeks, slowly building up the effort and then proceeding to a mix of walking and minimal running. After several weeks of building up run-walk times, then one can proceed to a full blown running that could span from three to over 10 miles. Some people can start with run-walking right away, while some can maybe run right off the bat depending on one’s endurance and physical condition. Again, the key is to find out the appropriate starting point for your program.

Many experts advocate the “10 percent rule” when training for running. The rule states that runners should add around 10 percent more mileage each week of training. This figure is based on intensive research that found it to be the optimal increase for a steady, effective and safe week-by-week progress. Moreover, abiding by this rule is also a great way to minimize the risk of injury due to over-exertion.

This incremental method for distance running training should prove to be very doable for most people. The biggest deterrent for would-be runners here is that it will take a long time before one can consistently run at a very high level of effort and speed. This is where patience and discipline are tested to the limits, especially for people who want to shave off weight quickly or get to their quickest pace as soon as possible. It’s hard to keep motivation in check while still keeping in pace with the program you or your coach set. Still, it will be easier to get tangible results through this step-by-step training method.

Finding the right program that fits you as an individual is essential to training for distance running. The program will have to address key aspects of your body. These aspects will range from age, gender, weight, health issues, previous injuries or illnesses, and the amount of exercise you’ve had prior to the running program. You can always consult with a running coach if you want, for an objective and professional assessment.

When you follow the guidelines set for your training, you’ll be able to accomplish the goals you’ve set for your distance running activities. It’s all about finding the right pace, and with an adequate training and buildup of strength and speed, you can make sure that you’ll get to the finish line.

Things You Can Learn From Distance Running

“Running taught me valuable lessons. In cross-country competition, training counted more than intrinsic ability, and I could compensate for a lack of natural aptitude with diligence and discipline. I applied this in everything I did.” – Nelson Mandela

Running, especially long distance running was once a sport only for young fleet-footed men. However, in the course of three decades this sport have had surprising changes. More and more people began to realize its many benefits. This includes the gift of camaraderie. For all runners, old and young, a key aspect of running is in friendship, fellowship and camaraderie of like-minded people. That is why people from all walks of life consider running as one valuable sport.

The following are just some of the many lessons you can learn in pursuing the sport in running:

1.) It provides you a time to reflect, to discover new sights and places, and to look closely on familiar localities.

2.) It can serve as opportunity for you to have a meaningful and uninterrupted conversations. Running with others provides a leeway for conversations on different aspects of life – a thing that you are restricted to do so during busy days of working.

3.) It can enhance your self-esteem and self-worth. Anyone committed to the experience can learn much far beyond best brand of shoes and training regimen. When you are in sports you tend to be more conscious of your health and well-being. You fully realize that being healthy and caring for your self brings out the best in you.

4.) It teaches you to be persistent in reaching goals. “Negative thinking itself impacts on performance,” says Barry L. Zaret, MD. In his paper Some Lessons of Long Distance Running, he wrote that “anyone completing a 26.2 – mile marathon knows that the success of a long-distance event is governed as much by the cerebral, emotional, and psychological as it is by musculoskeletal and cardio-pulmonary function. By being persistent, a runner is able to hone his skills and ability. Long distance running strengthens your body in handling body stress.

5.) Running also teaches that you must not push yourself beyond the limits to realize a full potential. You must know your limits and be humble with your abilities and potential. Some runners lie about their actual training regimen to show that they are better than others. This mislead followers to thinking that to be good as their idols they must equate their level of training or even surpass it. By pushing yourself beyond the limits you might end up injuring yourself. It is always safe to consult your coach about your training limits.

6.) There can only be one champion. Barry L. Zaret emphasizes the fact that competition for being the champion in distant running lies within oneself. Your goal must always be achieving your best performance or meeting or surpassing previous records. By having this mindset, you will always feel a winner.

7.) Running is a constant trying for better ways. You must always keep a mindset of vibrancy as being good at distant running requires continued activity and fresh challenges. Vibrancy transcends chronologic age and time. This explains why many men in their 40′s and 50′s are still active in running. Physical activity of running brings them sense of vibrancy and let them achieve a healthy lifestyle. As many older men believes, the sport of distant running knows no limits.

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Gripping the Coolness of Winter Running Gear

ASICS Thermopolis Running Gloves B Running Gloves,Black,L/XL

Running competitions in winter aren’t exactly a strange thing. Events like Cross Country Track Racing and Trail Running are known to ideally take place during the winter season, testing a runner’s overall running performance in extreme weather conditions.

As there are safety dangers to contend with running in winter, winter running gear come into action, playing their role as winter-running-danger’s solutions. Frostbite and hypothermia are among the hazards winter running gear fend off, and wearing the right winter running gear on a winter running excursion could save a runner from experiencing them.

The winter running gear category of running gear is composed of various apparel types, and shapes designed to keep runners warm and dry. Gloves are quite popular among winter running gear items. As a runner’s feet are already understandably kept warm during a running excursion, a runner’s hands would have to rely on gloves in keeping them warm.

Here are some of the more popular winter running gear gloves.

Asics’ Thermopolis Run Glove has been around and about in various winter races. The little touches that make up the glove’s design make it a popular winter running gear staple. Made with Asics’ Duotech technology, the thermal glove boasts outstanding moisture transfer features, keeping a runner’s hands comfortably warm and dry. The Thermopolis fabric used in making the item, facilitates the glove’s moisture transfer feature, as an implemented boxed finger design provide good fit and dexterity.

Mizuno’s Breath Thermo Glove would be another top quality, popular winter running glove. Built with anti-bacterial and deodorizing features, it isn’t really a wonder why it is so popular. The winter running gear is capable of absorbing body moisture, then converting them or overall warmth through a self moisture-wicking fabric, which is stretchable. Warmth, comfort and hygienically healthy, Mizuno’s Breath Thermo Glove brings about a whole new breed of winter running gear.

Hind’s Ultimate Run Glove lives up to the glove’s namesake, being quite ultimate as a winter running gear glove. It is made form a lightweight breathable fabric, and designed with a rubberized palm appliqué, for strong grips, which is quite useful in holding water bottles and other hydration devices during a running event. It features a moisture-wicking stretchable fabric, which keeps runners’ hands dry and warm.

Brooks’ Vapor Dry Run Glove is another popular winter running gear glove. As Books’ gloves are known for, the Vapor Dry Run Glove features functional wiping surfaces, keeping moisture away from the hand. The glove is build to transfer moisture away from the hand, keeping it warm and dry. The glove features finger grips, for supported holds and added dexterity.

How to Become Successful in Distance Running

“A journey of a thousand miles begins with a single step,” says an ancient Chinese wisdom. The following guidelines are surefire ways for you to reach your goals of becoming best in the sport of distant running:

1.) Evaluate your abilities – There is a wide gap between your true limits and what you visualize your limits. It is important to be realistic with your abilities as it will guide you to failure and injury.

2.) Incorporate other life’s goals to distance running – Combining other goals to distance running can bring a sense of excitement and joy to you and other people involved in the activity.

3.) Share your goal – You can share your goal of becoming your best in distant running with your family to have a constant source of encouragement and inspiration. Aside from family you can get someone of equal ability that you can enjoyably compete with.

4.) Be patient and persistent – Your goals will be realized by being patient and persistent. Soon you will allow yourself emerge in challenges. Get up each time you fail. Sometimes breakthrough happens when you add another degree of persistence to your goals. Improvement through goal setting is a process of trial and error, it requires time and great amount of patience and persistence but two steps forward and one back will likely lead you to your destination. Do not be impatient as it will drag your energy down and prevent you from performing optimally.

5.) Embrace your setbacks – Setbacks are part of life, they are a natural consequence of taking a risk and trying to improve. However, they don’t last and in fact, opportunities to learn and reevaluate your situation.

6.) Visualize your goals – Vividly see yourself reaching your goals and experience in your mind how that would feel. The easier you picture your achievement, the nearer you are to your goals. As you do that mental exercise, you will eventually drawn to follow the visualized images as if they were real. The following excerpt is from the Running Within book by Jerry Lynch and Warren A. Scott, this may be a good inspirational passage:

“Set a running goal that will create a joyful process. Feel the joy, excitement, and fun that accompany this journey. Imagine you growing and improving as an athlete. Feel exhilarated as you live the lifestyle of a well-trained runner. Remind yourself that the goal is the beacon, guiding you to fulfillment. Imagine the goal being accomplished, and search for another that will help you continue the journey.”

7.) Affirm your goals – Create a short affirmation about achieving success in distant running that you can repeat over and over. The statements should reflect your beliefs about yourself. Choose ideas only possible for you. Some runners are torn between keeping affirmations within themselves and sharing it with others. You choose whatever is comfortable with you. If you feel sharing affirmation with someone else will help you feel reinforced all the time, then go for it.

Goal pronouncement can actually strengthen you commitment and motivation, and gives those people close to you a chance to rally around and support your efforts. However, if you feel keeping your affirmations to yourself enables you to have a sense of control – away from pressure and scrutiny from others, it is best to keep it so.

Trail Running Shoes Review by Brand

As the number of shoe manufacturers in the trail running shoes scene increased so did the availability of customer choices. Before it’s a matter of choosing which, taking it to a road test and if survives with enough satisfaction then it becomes the perfect shoe. That practice just won’t do today. The presence of multitudes of brand names amidst thousands of shoe products is enough to overwhelm any casual buyer. The effect would be disastrous. Someone could mistakenly go for ballerina shoes in running, and would choke everyone to death for laughing so hard.

If you happen to be on the scene then read this trail running shoes review by brand and get a helpful insight before you’re off to buying your shoes.

Running World’s Pick : SAUCONY PEREGRINEPrice: $90
Weight: 10.1 oz (M) 8.4 oz (W)
Where to Get It: http://runningandmarathon.com/saucony-peregrine

The trail blazing Saucony ProGrid Peregrine running shoe is made for the outdoor runner. Minimalist, low-profile and offers incredible responsiveness on uneven surfaces. Multidirectional lugs and sticky rubber outsole provides amazing traction and grip. Gusset tongue, gaiter compatible upper. Memory foam heel pods, hydrator collar lining, premium sockliner. Heel ProGrid™ Lite, SSL EVA midsole. XT-900® high traction rubber, External Bedrock Outsole (EBO).

Trail Running Shoes Review for adidas

ADIDAS SUPERNOVA RIOT 3

Price: $110
Weight: 13.1 oz (M) 11.3 oz (W)
Where to Get It: http://runningandmarathon.com/adidas-supernova-riot-3

With its redesigned heel frame, the adidas Supernova Riot 3.0 shoe steps out with a fresh new look and feel. Features trail-specific 3D FORMOTION cushioning, a breathable upper and a protective forefoot cage. Your feet will feel comfortable and secure. Recommended for heavier runners looking for a hardy shoe for both road and trail running.

Adidas Supernova Riot 3 Running Shoe Features:

FORMOTION adapts to the ground to ensure the smoothest, most comfortable run possible
Air mesh upper for maximum ventilation
GEOFIT construction for anatomical fit and comfort
TORSION SYSTEM for midfoot integrity
Lightstrike lasting for added comfort and stability
adiWEAR outsole offers the ultimate in high-wear durabilit

ADIPRENE

Price: $90
Where to Get It: http://runningandmarathon.com/adiprene

Nike is to Shox; adidas is to adiPRENE®. Though not as polished as the Shox, adiPRENE® stands on its own as a competent challenger to the Nike technology. There are a lot of winners in adidas selection, too, like the ClimaCool® which rivals the Shox but costs lesser than the Shox’s $110.

$85 is not a bad price for a shoe of this caliber. The ClimaCool has everything you might need for trail running: fast drying textile, high traction, shock absorption and enough support. Even the antimicrobial lining is a big plus especially on trail running where your feet could get especially damp even with waterproof shoes.

Trail Running Shoes Review for New Balance

NEW BALANCE 915

Price: $125
Weight: 13.1 oz (M) 11.3 oz (W)
Where to Get It: http://runningandmarathon.com/new-balance-915

In the New Balance 915, what you see is what you get. Intense comfort with cushioning to spare, serious stability and the adventure-friendly technology at play in both the upper and the midsole all combine to create a trail running shoe unlike any other. Toe Protect™ rubber compound provides reinforcement and protects against the elements. External heel counter for rearfoot stability. Ortholite® foam insert delivers long-term comfort, breathability and odor resistance. LIGHTNING DRY® liner keeps your feet dry and comfortable as you train. LockDown Liner™ is integrated into lacing to provide a custom fit without smothering your foot. Sure Lace™ secure shoe laces provide added midfoot support and keep the shoe snug around the foot. Debris-free construction eliminates waste, preserving raw materials and providing an enviromentally preferred manufacturing solution. Quick-drying mesh upper.

ABZORB® Strobel Board runs the full length of the shoe to maximize shock absorption and comfort. ABZORB® cushioning in both the heel and forefoot for exceptional shock absorption. C-CAP® midsole provides cushioning and support. Stabilicore® medial support system provides an extremely smooth transition from heel to toe-off. N-Durance® rubber compound for maximum outsole durability. Aggressive lugged outsole gives maximum traction for off-road activities. Rock Stop® embedded into forefoot provides protection from sharp rocks and debris. Solid sticky rubber outsole is constructed of durable, tacky rubber for traction on slick surfaces.

NEW BALANCE 803

The 803 model is New Balance best rated running shoes. It is lightweight and soft. There had been a couple of reviews about its comfort especially in long stretches of running. It is also very durable; said to still be in excellent condition even after seeing considerable use. New Balance 803 is an old model though but surviving up to this era only signifies its quality.Recommended Model: New Balance Men’s MT813 Trail Running Shoe

Trail Running Shoes Review for Asics

ASICS GEL-TRAIL ATTACK 7

Price: $85
Weight: 11.5 oz (M) 9.6 oz (W)
Where to Get It: http://runningandmarathon.com/asics-gel-trail-attack-7

the ASICS® GEL-Trail Attack™ 7 running shoe is targeted toward the aggressive trail runner who seeks a racing-type ride on a platform designed specifically to withstand the rigors of the trail. Packs all the expected trail technology into an exceptionally light, responsive platform. A rock protection plate provides protection against stone bruises, and an anti-gravel tongue has gussetted construction that prevents debris from entering the shoe. Durable mesh and synthetic leather upper.

Exceptional cushioning is offered with the rearfoot and forefoot GEL® Cushioning Systems. This phenomenal cushioning attenuates shock during impact and toe-off phases and allows movement in multiple planes as the foot transitions through the gait cycle. ASICS’ Trusstic System® reduces the weight of the sole unit while retaining the structural integrity of the shoe. Step confidently knowing your shoes have a trail-specific outsole, specially designed with reversed lugs that provide uphill and downhill traction on all types of terrain.

Trail Running Shoes Review for Brooks

BROOKS CASCADIA 6 — ON SALE: $72
Price: $100
Weight: 12 oz (M) 10.1 oz (W)
Where to Get It: http://runningandmarathon.com/brooks-cascadia-6

Sustainability reaches daunting new heights in the new Cascadia 6. Virtually every component has an environmentally friendly back story to wow any eco-crusader. Handle unpredictable terrain with ease and savor the sights and sanctuary of nature, knowing you have a hand (and foot) in its preservation. No greenwashing here – meaningful environmental progress goes hand in hand with off-road performance in the best trail shoe out there.

Brooks added their adaptable Brooks DNA cushioning to the heel and forefoot of the Cascadia, creating customized comfort and a shoe that adapts to different surfaces. In addition, Brooks made sure the midfoot saddle is our most conformable and adjustable, offering an unsurpassed glove-like fit to almost any foot, and further perfecting the locked-in feel for ultra-stability. Then they added a medial forefoot pivot post with four points of contact – providing 4×4-like suspension in a much more sustainable way. Oh, and Brooks added all that while making the shoe nearly an ounce lighter.

Trail Running Shoe Review for Nike

It seems that Nike has successfully employed all the shoe geniuses in the world. That or they did their own ‘trinity project’ that could make Oppenheimer blush. Either way, Nike has all the money to fund any project. And the result? Innovative, state of the art shoes. The aftereffect? Outlandish prices. Yet another effect? Starvation. (no, kidding)

Even with outrageous prices, Nike tries to compensate by giving the best experience its shoe has to offer. Take for instance the Shox technology which could never be duplicated by any brands. After a few walks with my Shox, wow, it was really nice. I often find myself taking occasional glimpse at the floor to just to convince myself the streets in Manhattan aren’t carpeted.

One word of caution: Shox wear out fast. Nike claims that Shox Junga can resist wear but so far I’ve only seen the brittle Shox. If you are careful spender, consider the other options below before buying this model.

Recommended Model: Nike Men’s Shox Junga II Running Shoe

How to Avoid Injury During Distance Running Training

Risk of injury increases as you take serious change in your distance running training schedule. Change can be either in the number of days of training schedule (doing six or seven days a week of daily regular run) or in some work you do during regular steady runs. A good coach will help you evaluate in detail the factors, past and present, that influence a training program. Each runner has unique physical and mental condition and it is helpful to consider incorporating a training program depending to his or her own mix.

The following principles of training authored by Jack Daniels can serve as basis for a more safe and effective system:

1. Get to know your training needs – Since what works well for one person might not work for another, you should always keep in mind the purpose of the training session and specific needs to achieve that purpose.

2. Set your own pace – Drop the idea of “copy the current champion” approach training instead challenge yourself with training based on scientific principles. However, don’t totally ignore what current champions are doing as they might be supporting an effective training scheme for you although you haven’t yet proven it effective. “When you hear of a new approach to training, don’t try to copy it – try to analyze it,” says Daniels. Know what systems of the body are reaping the benefits, why, and how these happen.

Sometimes, there are runners that to gain recognition from others would give the impression of a more demanding training schedule than what is actually the case. Bear in mind not to follow a particular publicly released athlete’s training regime as this might not be his or her daily followed schedule. It might be that what he or she declared weekly training logs are not a typical week of training but just a particular great week of training. You can’t be sure.

Another risk in replicating accomplishments of a particular runner is not having the same body type to handle such training. “Know your body, identify your strengths and weaknesses, establish priorities, and try to learn more about why you do what you do and why you might consider trying something new in your approach,” wrote Daniels. And the most important thing, stay true to yourself and your abilities. In following a suggested workout, consider details such as current fitness level, experience level, goals, and available time.

The following questions are adapted from Daniels’ set of questions that will help in assessing an athlete’s training needs. In undergoing a distance running training, you must ask yourself the following questions:

1.) What is your current level of fitness? What is your readiness for training and competing?

2.) How much time (in weeks) are you available for a season’s best performance?

3.) How much time (in hours per day) are you available for training?

4.) What are your strengths and weaknesses, in terms of speed, endurance (lactate threshold), aerobic capacity, economy, and reaction to different amounts of running?

5.) What types of training do you prefer? To what types of training do you respond well psychologically?

6.) For what specific event are you preparing?

7.) How should periodic races fit into the training program? That is, what are the race commitments?

8.) What are the environmental conditions of the distance running competition (season of the year), facilities, and opportunities that must be taken into account?

Reaping The Rewards of Distance Running

Nowadays more and more people are into keeping it fit and trimmed and living a very healthy and social life. Due to this there have a lot of sports that employ togetherness and team building. Swimming, water pole, and other type of water sports have been very prevalent. Basketball, volleyball, and baseball are still some of the globally embraced sports.

Even weight training and body building has been accorded as an authentic sport and gathering of health enthusiasts. Amidst all of these activities, one form of training and exercise still flourishes. Wherever people may be running by the distance is still widely accepted as s fun-filled endevour. Come and let’s take a look at the rewards you can reap just by running the distance.

Before you go out and pick your fruits just take a moment and first understand how the labor in running is accomplished. Just like any other sport or activity there is technique that allows you to strategically go through each motion safely and effectively. The first one is that you should practice maintaining an upright posture and a constant forward lean. You have to lean forward in order for your center of gravity to be placed on the front part of the foot thus giving way for the natural spring mechanism of your foot.

Apart from maintaining a good form during the running proper, you should be relaxed along the way while making sure that stability is not compromised. These practices will help you avoid bone crunching injuries. Also you should avoid tilting your chin while running as well as slouching your shoulders.

You can also monitor the rate of your stride and the type which best fits the distance. Remember to keep an eye on your length of stride during long distance running as suppose to having a faster rate of stride. You have to know that running is usually rated in terms of the pace. This is measured by the minute you run in a distance spanned by a mile or kilometer. Keep an eye on the pace of your arms as it is proportional with the rate of your strides. There are different kinds of strides for various types of running. If you prefer to run in longer distances keep in mind that your strides should be kept relaxed.

Now that you know how to run the proper way let’s see how running can improve your overall well-being. Although running pos a slight risk of injury but if you do it the right way you’re sure headed to a better physique and metabolic condition. One of the many benefits of running is improvement in your cardiovascular status. You can now save yourself from being hospitalized due to treacherous cardiovascular ailments just by putting on your running shoes and go the distance.

Running can also help increase your bone density as well as your muscle mass. It is also a key for those who for a long while have wished to loss unwanted extra weight and baggage. But remember losing weight should be done on a gradual basis. Do not force yourself to run long distances instantly because you would only exhaust your body which may jeopardize your running time. Running too has been proven to give a runner some sort of high and emotional boost and more importantly you can be assured of a longer life as it can slow down the aging process.

Don’t waste time and start working your way towards reaping the rewards of running by the distance.

Water Intoxication from Distance Running

You’ve been running for miles. You haven’t had a sip nor a drop of water or fluid from your kit. Your throat is parched. Your feet are screaming and your back is aching. But you refuse to sit down, to bend over and take a few seconds to rest. In a race, even seconds count. And by the time you reach the finish line, you’re bathed in your sweat and you guzzle down enough water to keep an army of cacti alive for days. It’s a very familiar sight.

A number of people who take up distance running as an exercise have done something like this. Sometimes, it may be because some people can’t concentrate on the running if they have to bother guzzling down water while on the run. Others simply don’t feel good drinking water while they run so they would rather do without it.

For whatever reason it may be, drinking water like this may have adverse effects on the body. One common concern is water intoxication. This is also known as hyponatremia. Hyponatremia is a condition that indicates overhydration. How does it happen?

During a running race, athletes sweat a lot. This causes the body to lose electrolytes. After the race, athletes start taking in fluids again to restore water to their bodies. However, without the accompanying electrolytes, hyponatremia may follow.

Water alone is not enough and too much of it too soon will only lead to an electrolyte imbalance. This condition is characterized by tissue swelling as well as an irregular heartbeat and fluttering eyelids. The latter is a probable result of the fluid that has entered the lungs. Since swelling often puts undue pressure on the brain as well as on the nerves, behavioral symptoms that are very similar to alcohol intoxication may be observed.

The worse is when an athlete falls into a seizure or coma. This happens when the swelling reaches the brain tissues. In extreme cases like this, water intake is controlled and a salt solution given to the athlete. This treatment must be administered to the patient or afflicted athlete even before the cellular damage caused by the tissue swelling has reached a massive level. If done so, the athlete is certain to recover within only a few days.

So make sure that you drink a lot of water over appropriate intervals instead of guzzling liters in one shot. Learn to take your time when you drink your water, when you take in your fluids. Unless you are competing in a race, there’s no reason to rush. Water intoxication is a condition that’s quite easy to prevent if you remember to take time to drink your fluids properly.

As a standard rule, adults in general must take in three quarts of fluid every day. Since a portion of that can already be found in food, 8-12 eight-ounce glasses per day is commonly recommended for a daily intake. However, if the day proves to be too sunny or the weather too hot, or if you engage in regular exercises like distance running that causes you to sweat quite a lot, then you should take in more water. This is also true if you are taking in medicine.

After all, it’s good to drink plenty of water. Just keep in mind to drink right so you won’t have to suffer the effects of overhydration.

Archive | May, 2011

Training for Distance Running

Related Posts:

Things You Can Learn From Distance Running

Related Posts:

Gripping the Coolness of Winter Running Gear

Related Posts:

How to Become Successful in Distance Running

Related Posts:

Trail Running Shoes Review by Brand

Related Posts:

How to Avoid Injury During Distance Running Training

Related Posts:

Reaping The Rewards of Distance Running

Related Posts:

Water Intoxication from Distance Running

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