Running is already becoming a popular form of exercise. However, there are a few very important things that have to be considered before one decides to join in on all the fun. Running, like any other exercise, has to be approved by a doctor first. Those who have a personal physician may consult their doctors on the kind of exercise regimen they’re suited to before starting one. One must be checked out thoroughly. This is to ensure that the exercise will not aggravate existing heart conditions. For those who think they are fit and healthy, it does not hurt to actually make sure that is the case. Feeling fit and knowing you actually are fit are not exactly the same. Remember the three men who died of heart attacks last 2007 while competing in different running races?

One of them in particular, Mike Banner, was said to have been unaware that he had a very rare heart condition. This caused his arteries to get clogged during the race, leading to a fatal the heart attack. Another one, Ryan Shay, died at 28 while running the U.S. men’s marathon Olympic Trials had an enlarged heart. However, he knew about his condition and used it to his advantage. Unfortunately, this advantage was what ultimately turned on him and led to his early death.

These are simply a few of the examples. Measures have also been taken to remind runners to drink while running. A substantial number of runners, however, are not really keen on guzzling down water while on the run. And who can blame them? After all, it breaks the concentration. And when in a race to the finish line, drinking water may not exactly be the first thought that most athletes find themselves entertaining.

However, information from the USATF states that a person must take his/ her weight before and after a workout and the resulting difference between the two is that person’s “sweat rate.” Since the standard practice is to drink sixteen ounces of fluid for each pound one has lost, knowing one’s sweat rate allows a person to determine it to a per hour or perhaps a per mile or whichever rate that one wishes to suit personal needs and preferences.

This way, athletes can also avoid succumbing to hypotremia, a condition that is basically the exact opposite of suffering from dehydrated. Meaning, one is overhydrated. This happens when athletes, after a long race without drink or fluid, fiercely guzzle down water. It is an extremely bad habit. The body, specifically the kidney, is not made to withstand the consumption of huge volumes of water at just one time. There has to be intervals. Otherwise, water intoxication happens or what is commonly termed by doctors as hypotremia.

This is why it is important to start an exercise regimen that is recommended by a doctor. It makes sense to seek the medical opinion of a physician before doing anything that involves one’s body. One may not know that by unhealthy practices, one may already be putting one’s health—and life—at risk.

One must then make sure an taking on an exercise like distance running is accompanied by medical check-ups. That way, one is sure to be healthy and fit. After all, it is not enough that one feels healthy. One must know it too.

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Distance running, according to the Encyclopedia Britannica is any foot race that ranges from 3 kilometers (3K Run) to 42.2 kilometers (42K or full marathon). It includes sprints, middle distance, long distance, marathon, ultra running, and multiday running. Olympic events are held on track with length ranges between 5,000 to 10,000-metre races and marathons are held on roads. However, in the book Running, John A. Hawley qualified events from 800 to 5,000 m as ‘middle distance’ and events at 10,000 m or longer as ‘distance’ races. Races longer than 42.2 km are considered ‘ultra-distance.’

The research paper Nature authored by Dr. Daniel Lieberman of Harvard University and Dennis M. Bramble of the University of Utah, shows how distance running plays a significant step in the development of the human species. The ability for endurance or distance running originated two million years ago and believed as “instrumental in the evolution of the human body form.

Naturally, our species are talented endurance runners as evident in the fossils collected in Africa. The bones were primitive hunters who run animals to death even on a hot weather. “No other animals could run in distance even on a hot day than humans,” says Dr. Lieberman. He further wrote that “the fastest human can run an average of 10 meters for about 10 seconds.

“Running is the most elemental sport there is,” wrote John Jerome, author of the book The Elements of Effort. Humans are genetically programmed to run and incredibly good at it.  But in modern times how could a person enhance his ability to run and pursue a sport? Jack Daniels coach and author of the book Daniel’s Running Formula says, that “there are four key ingredients in distance running.” These are inherent ability, motivation, opportunity and direction.

1.) Inherent or genetic ability is having a certain amount of potential starting from the time of your birth. It is having been born with a body that perfectly suits you to involve in sports.  Physiologically, the body types of runners are similar to the designs of gymnasts and other players.

2.) Inherent ability is essential in developing one’s potential but it still up to the person to enrich this gift. As Daniels says, “it’s up to you to do what you will with your gifts.”  Thus, enters the next ingredient: motivation. It is the use of your God-given talent. Motivation comes from within.

3.) Opportunity is being in a suited environment to develop your skills as runner. It is having the facilities, climate, equipment and the leeway to compete.

4.) Direction involves a coach, teacher or a training plan that can be followed by the runner. It is the ingredient that brings in either positive or negative influence. Distance running just like other sports needs guidance to improve one’s skills and abilities. Coaching is a “never-ending search” for better ways to succeed. A good distance running coach produces “beneficial reactions to training, creates positive race results, and transforms an athlete as better runner.”

However, a good coach is not always recognized for fruitful results when the available talent is not high caliber. Coaches of distance running doesn’t have all the answers on how best to train an athlete and no single system suits every runner equally well.  Thus, the first three key ingredients in distance running are equally essential to achieve the best results.

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Many men enjoy running as a form of exercise. To be comfortable and safe, they wear some basic men’s running apparel. Unlike women though, men do not need a lot of special apparel.

The most important piece of men’s running apparel is a pair of good running shoes. Not only do running shoes offer comfort during the exercise, they also reduce the risk of sprains and stress. It is best to consult with an experienced runner or the staff of a store specializing in running apparel regarding the right shoes.

A cotton t-shirt, long sleeved shirt or tank top usually comprise the top garments. For basic men’s running apparel, cotton tops are preferred because they are cheap and they absorb sweat. The bad thing about this is that the sweat dries up very slowly. This makes the garment heavy. Since the garment is wet, the runner sometimes feels cold, especially if he runs on windy or cool days.

Shorts, jogging pants or tights comprise the lower garments. Shorts and jogging pants are usually baggy and loose to allow greater movement. Many men also prefer tights. They allow the greatest movement possible.

Recently, a new kind of garments collectively known as technical apparel is gaining popularity. The lightweight, stretchable fabrics used for these garments are far superior to cotton. They wick away sweat. This means that sweat passes through the fabric and stays outside where it is absorbed through evaporation. This feature allows the fabric to dry faster, thus keeping the runner warm.

Although not a piece of garment designed for men’s running apparel, some male runners wear athletic supports, popularly known as jockstraps. A jockstrap typically consists of an elastic waistband with a with a support pouch. Two straps extend from the base of the pouch around the buttocks which is attached to the waistband. The pouch, which can be fitted with a plastic protective cup, can protect vital sex organs, particularly the testicles, from injury if ever a runner falls or if something hits these sensitive organs.

During cold weather, male runners don on extra garments to protect themselves from the cold air. These men’s running apparel includes jackets, ponchos and windbreakers. These garments form the outer layer of multi layered clothing. So, whenever a runner feels hot during cold days, he can just remove the outer layer.
Aside from these essentials, men also wear other apparel that makes them comfortable. For example, sweatbands worn on the head prevent sweat from dripping to their eyes. Elbow and knee padding prevent scrapes and scratches if they accidentally fall down on the pavement.

When buying men’s running apparel, do not get the cheapest. Get the average or the best. Your money will be worth it.

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There are a lot of female runners around the world. Due to their physiology and psychology, women need special gear for this sport and exercise. These gears address a woman’s need for functionality, physical support, practicality and aesthetic beauty.

One of the most basic women’s running gear is a headband. This is especially useful if the woman has long hair. The headband keeps her hair away from her face and eyes. It also soaks up the sweat that forms on the woman’s scalp and forehead. A headband can either be plain or fancy. It is a very simple but useful gear.

Another useful women’s running gear is a sports holster. This gear is somewhat like a vest which fits a woman’s upper torso. It features straps and pockets. These straps and pockets hold things together like water bottles, cell phones, players and loose change. The vest has a very snug fit, which means that every movement is possible and won’t be hampered. The vest is also very lightweight and comfortable which means it would not add to a runner’s stress.

But sports holsters can only hold small things. What about if a woman wants to bring extra clothes, towels or ready-to-eat meals? For this, she will need another simple woman’s running gear, which is a backpack. Backpacks make great and convenient compartments for putting much larger things.

The problem with backpacks though is that they tend to bounce along when the woman runs. So, some manufacturers, made the Ransack. This women’s running gear is a special backpack wherein the shoulder straps are eliminated from the design. The Ransack also has a vest-like design. This allows the Ransack to be worn as a sleeveless jacket. In essence, it is a backpack and a jacket at the same time!

Many women, especially mothers, like to take their babies along when they do their running exercise. But even with personal baby carriers, it is impractical to carry a baby on the shoulders or on the back. The baby’s extra weight would take its toll on the runner.

For those who have babies, jogging strollers are offered as part of a woman’s running gear. The baby would be placed in the stroller while the woman pushes it in front of her while running. To reduce the infant’s discomfort, jogging strollers have special suspensions in its wheels. Most strollers also have storage spaces below the infant compartments. This allows the woman to put her things and the stuff that the baby needs without having to hamper her load.

With these pieces of equipment, a woman can surely enjoy running safely and comfortably.

Running World is a resource center for runners providing running tips for beginners, basic running training guides and program. It aims to provide information and form a community of runners around the globe.

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• List Of Important Running Gears And Accessories

When men’s running gear is the subject of a conversation, shoes instantly come into mind. Sneakers, tennis shoes, running shoes, sport shoes, or gym shoes, their names may vary, but the point of the matter is, many associate the term “men’s running gear “with shoes.

Men’s running gear isn’t solely limited to simply running shoe types and athletic shoe brands. They include athletic apparel as well as safety equipment for runners. These days, one could even include portable music players, though these items aren’t necessarily categorized to be part of the men’s running gear line. Specialized accessories geared to take pulse rate readings could also be listed as an item of men’s running gear status.

The most popular when it comes to men’s running gear apparel involves the Dri-Fit fabric. International standard bearers of athletic gears like Nike, Reebok and Adidas utilize Dri-Fit as their material of choice for men’s running gear shirts, shorts, jogging pants and windbreakers.

The overall concept of the Dri-Fit fabric is simple. The fabric quickly removes moisture from the body, being a highly absorbent breed of fabric. It dries up fast, leaving wearers comfortable, letting athletes focus on the immediate matter, or matters, they need to focus on.

Most makers of men’s running gear integrate “safety devices” into their products. For example, reflective materials are integrated into shirts, or shorts, or shoes. These reflective materials stand as “signal beacons” once a light source touches them making them ideal for early morning joggers, making motorists aware of their presence on the road.

These days, most men’s running gear makers embrace the concept of integration, which is basically the buzzword of the times. Take cellular phones integrated with digital camera capabilities, for example. The principle of integration hasn’t eluded men’s running gear, and the best example of such integration comes in the form of Athleisure shoes.

Athleisure shoes are pretty much “all-around” shoes, designed to be acceptable footwear for the office, as well as for minor athletic activities. They aren’t exactly the best type of shoe for high-endurance running, but are quite ideal for short running errands and brisk walking.

While specialized men’s running gear shoes are designed for high-endurance running, athleisure shoes boast a minor fraction of running shoes’ running support features. But what they lack in running support, they make up for when it comes to where they are acceptable to be worn.

All in all, the stereotype of men’s running gear simply being limited to shoes isn’t exactly right. Though running shoes do mostly comprise the bulk, other items are available, integrated with various safety features.

These days, the lifestyles of men are considered, and men’s running gears integrated to be functional items are out in the market.

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Running and injury, they always go together. That is why it’s crucial to undergo a rigid running training and learn how to run fast with zero injury. It is best if runners would have an automatic reaction to steering away from any accident or serious injury while running. But that is quite near to impossible. Especially when running for a 10K, it is not enough that a runner can run so fast.

What is more important is that he has to learn the principles of how to keep himself injury-free when running training for a 10K. Even coaches admit that it is actually when a runner runs badly that accident happens. That is why the best gear to arm yourself with is precaution and nothing else. Here are some of the principles to guide you in running with zero pain or injury.

5 Principles in Staying Injury-Free

1. Always Warm Up And Cool Down

Warming up and cooling down are two of the basic things you must remember when running. Prepare to run slowly, gradually picking up at the middle, and then gently slowing down at the end. Learn to master these two for they are known to have the ability to avoid damages in both muscle and ligament.

2. Listen To What Your Body Says

Watch out for different types of pain when you run because in running training, your legs and muscles will surely feel tired. But remember, when you feel you have tired muscles or scorching lungs, don’t panic. These are the good pains of running. You can start worrying when you get the bad pains – the kind of pain in your joints, muscles, ligaments and tendons that linger even after a few minutes of running.

Whenever you feel this, or feel hurt, immediately stop and REST! Medical experts have found out that for every minute you do not apply ice on an injury, you are allowing recovery to slow down by one hour. However, if the pain still exists even after having been treated, it would be best to already consult your physician.

3. Train Less

Did you know medical research has discovered that about 95% of marathon runners are almost always over trained? Simply put, these runners would have performed much better were they not trained so much. Because when you run, your body also needs some time to rest to be able to recover. Otherwise, if you keep running despite what your body, specifically your muscles and joints are telling you, then you will surely not make any more progress but worse, you might even break down.

4. Sleep Well

It is rule of thumb that when you are training for running, you must spend at least a day or two off from running per week. You will need to have sufficient sleep every night for two straight weeks when preparing for a competition or race. That way, your body will have all the energy to run the 10K distance!

5. Healthy And Proper Nutrition

Nothing beats having a good night sleep before the competition matched with good and nutritious diet. Try eating bananas before the competition, they are so easy to digest and are rich in potassium which is very useful for preventing muscle and leg cramps. Always remember that you need to gas up with the great demands of running training, so make sure you are always well-rested and well-fed with a healthy diet to stay running until the 10K with zero injury nor accident!

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As with any sport, it is important to make sure that you have the right tools when you take up distance running. Those aspiring to reach their goals can always benefit from getting the gear and accessories that will augment their strength, speed, stamina, and motivation.

Running Clothing

Appropriate running attire will help ensure that the hazards of running won’t get to your body—at least externally.

Kicking off this part of the article will be running shorts. Runners can opt for either traditional running shorts—the kind that tends to be short and isn’t very loose—and compression shorts—what we commonly refer to as cycling shorts. Traditional running shorts will provide excellent cooling and comfort. Most advanced shorts won’t come cheap, especially those specially designed to direct cooling towards certain areas. Modern running shorts already have microfiber plus wicking briefs to ensure total comfort for every distance run.

Compression shorts, on the other hand, make sure that there won’t be any chafing on your thigh areas because there isn’t anything loose that will create friction against your thighs. The drawback, however, lies in the appearance, as most people might be deterred by the unflattering snugness of the shorts. After all, people don’t like certain things poking out—especially if it’s thigh flab.

Now we go to tops. Singlets, short sleeves, and long sleeves are all good, and it will depend largely on the weather and your personal preferences to see which one you wear. However, it is important to note that cotton should be avoided. There are running tops that are labeled dri-fit and such. These are polyester shirts that are designed to wick sweat towards the surface of the fabric, so that the sweat (or other moisture substances) will be able to dry and keep you cool and comfortable. To close, it is also good to have sports jackets that you can wear in adverse weather.

Shoes

Running shoes are undoubtedly important, as they contribute largely to the comfort level of your runs. You need to pick a pair that suits the type of your foot, as this will shape the manner you run and that’s how you can identify what kind of shoe will best go with your feet.

Accessories

Running accessories can both be functional and stylish, as in the case of hats, headbands, wristbands, and others. Other accessories you can go for are hydration packs to keep your thirst and hydration levels at optimal levels throughout your run.

You can also go for speed and distance monitors. These little devices pack quite the punch. They can measure the distance that you travel on your pre-plotted running course, and they can also keep track of the time it takes you to cover the entire distance.

Remember the old-school way of measuring course distance? It involves taking your car along the route and using the odometer to measure the mileage. Not only is it costly, it’s also quite inconvenient and you won’t be able to do it for woodlands and gravel tracks that can’t accommodate vehicles. This hassle is eliminated by speed/distance monitors.

Overall, running gear contributes in all sorts of ways to make your run more comfortable and more convenient. There are new things being developed all the time, but getting a gist of the basic stuff should already help make your distance running activities generally better.

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Running offers a lot of benefits. It can enhance you physically by giving you a well-chiselled upper body and a very stable lower portion. The psychological effect of running has been also noted as it is said that certain endorphins are released during the peaks of your run. This is why more and more communities are growing as they stride harder and longer to make running even more recognized across the globe. There have been lots of events showcasing running in a variety of distances. One of which enable the participants to cross countries via distance running. Let’s take time to see how it is done.

Let’s get your engines revving by pinpointing what cross country running is really all about. It has been considered a sport especially in areas across the world which is considered as temperate regions. Cross country running events usually take place during autumn and winter. These sessions are quite challenging as they are done over a course that covers rough terrains. When you join in such events you will have to encounter grassy, muddy, and watery woodlands.

Variations are made in every course. The weather and the underfoot conditions really dictate how participating teams can perform on the courses. The distance and length between two courses may vary over time.
Cross country running is a sure fire fun-filled event as teams race for supremacy in different challenging areas and terrains. Let’s take a look at how the race really takes place. Races are started in a single gun fire or sound of a horn which signals the teams to head on for the finish line.

At times teams have their own boxes or what is coined as bull pen along the starting area. These boxes may be big enough to accommodate the whole team. In other meets, there may be ample room for only one runner on the starting line. The other members of the team which may be around 2 to 7 persons wait their turn in a line. Once the race has started it gets rough as a number of persons start to converge on narrower paths. So you really have to be quicker in order for your team to gain some sort of advantage.

During the middle of the race the runners are designated to stay on a marked path. Normally markers such as ribbons, cones, flags, chalk, and tapes are utilized. Runners are advised not to run over and take markers such as cones and flags down in order to avoid confusion as to where the rest of the course goes.

Just like any other race, this one too ends and at times it’s like a party at the finish lines because of the numerous participants involved. The finish line is marked by a chute of funnel. Your average chute is composed of a lengthy walkway made of rope. This keeps the athlete in ending the race in a more organized single-file order.

Due to the large amount of people involved in the race helpers are tapped into action to assist the athletes in keeping their movements forward as more finishing runners make their way to the end. Finishing positions are tracked using a slip at the bottom of a runner’s number. This is ripped off at the conclusion of the race in order to get the information of the said runner.

There can never be a limit on how far your capacities will take you. Surely it will take more than crossing countries to stop the thrills and spills of a distance running.

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Running, one of the world’s most popular sports, is actually the most ideal of them all. What makes it ideal is the fact that it is a very simple, healthy kind of sport and that it does not entail buying any expensive gear at all.

The benefits are the same but the investment needed is so low. With just the basics (clothing and a sturdy pair of shoes), one can simply get up and run.

Other sports need some very expensive sets of equipments (golf, rock climbing), while others need an organization for one to be able to join (basketball, football).

Running Shoes

The most important piece of equipment for a runner is a good pair of running shoes. Quality is important because it avoids injuries and gives comfort while running.

For newcomers who are not savvy enough about running shoes, the best places to go to are stores that specialize in selling running shoes.

(Some athletic equipment stores are also big enough to carry a wide selection of these shoes. They are the second best ones after these shoe specialty stores, in case there are none in your area.)

Shoe specialty stores have clerks that are very knowledgeable about their only wares. Sometimes, these stores videotape their customers running on a treadmill first. This is to check on the customers’ running styles before making any suggestions.

After making suggestions, the sales person may ask the customer to run in each of the candidate pairs to further determine what pair is best. (Of course, the customer will pick his preference according to what feels most comfortable.)

Socks are also recommended because they are part of the running gear. Socks that do not fit properly or are not designed for running can cause blisters and other foot injuries.

Running Clothes

A runner should also invest in quality clothing fit for the season. Shorts or pants, shirts in short and long sleeves and with the right thickness should be carefully matched for each season that the runner intends to run.

Clothes which can wick moisture away from the runner’s skin can help keep the runner cool and dry.

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Running, for some people, has somewhat become a way of life, and the prevalence of running clubs has made this running lifestyle a breeze. Welcoming starting-out runners, getting updated information regarding races and race results, as well as becoming a healthy venue for training excursions, running clubs live for such reasons, living up to their namesake’s standards.

Bottom line, a running club is a special interest group for runners. Clubs like these aim to provide members with running related activities, as well as running events information, fueling the passions that practically sired its birth.

A number of running clubs can be found as one runs through the ropes of the world of athletic running. Here are some of the more popular ones.

The Bohemia Track Club

The most active and largest running club of Suffolk County, Long Island, the Bohemia Track Club was founded in 1976. Since then it has become a catalyst in fulfilling runners’ competitive and recreational running needs. The club welcomes runners of all ages, as well as running competences. The minimum requirement in becoming an entry into the club’s roster would be to have an active interest with participating with the club’s activities, connecting with other members in the process.

The running club’s colors are red, white and blue. With members aging from 20 to 70 years old, The Bohemia Track Club aims to make a running experience an enjoyable excursion for everyone.

The Northpoint Running Club

1977 saw the birth of The Northpoint Running Club, as well as The Great Cow Harbor 10K Race. The running club was then made up of 5 local running aficionados, whose love for running was reciprocated by other runners, eventually adding members into the club’s ranks.

The Northpoint Running Club has been known to host competitive running events, with the Great Cow Harbor 10K Race as its first. The Little Cow Harbor race would be another race owing its origins to the club.

The club welcomes runners from all walks, keeping true to the original passions that made it come to be.

The Greater Long Island Running Club (GLIRC)

Formerly known as the Plainview-Old Bethpage Running Club, the Greater Long Island Running Club provides members with regular running activities, as well as special running programs and clinics. Members also benefit price discounts from local running store purchases, as well as up to date news regarding running events and meets.

The club has a base of operations in the form of an Office/Clubhouse bearing the GLIRC name. A monthly magazine detailing tips and activity schedules, footnotes the things that pose to be of interest for runners.

With friendly members to run with, seasoned runners giving tips to “youngblood runners”, a very organized organizational structure, it isn’t a wonder why the GLIRC stands out as a running club.

Being alone in a particular lifestyle is no easy task. For runners, running clubs come to the rescue, paving the way for long running friendships bridged by the common passion for running.

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Recommended Book

Running is one of the best ways of losing weight, as attested to by many experts and the hundreds of thousands of runners who had lost weight.

If your immediate goal right now is losing weight, running is one of the best alternatives. It is almost without cost. It might even be the cheapest weight loss program bar none.

The Doctor

The very first person you have to see and talk about your plan of losing weight is your doctor. Only he would know for sure everything about you, your body, your health and the things that may be good or bad for you.

After you get your doctor’s permission, begin to implement your plan of losing weight through running – gradually at first. For some, walking for a short period of time is a good start.

Walking will first help you improve your cardiovascular health. After which, you may begin to do some slow jogging. Follow this up with running after a time.

Your body needs to be familiar with the new regular activity. Your trainer and your doctor could give you a timetable.

Slow and gradual

Once you are into regular running according to plan, you do not do sprints right away in the hope of losing weight faster. Also wrong would be to overdo the length or the time limit of your running, again in the hope of losing weight faster.

Starting out slow and gradual in your running program can give you the room to modify, change, or scrap some parts of your program until you are comfortable and satisfied with it.

Changes

Changing your workout routine is one very important consideration in your weight loss program. To those who do not understand this, there is a big tendency that runners might abandon their running routine at this time.

After some time when a runner had already been deep into his running program, the body stops losing weight.

The simple explanation is that the body readily adapts to any new situation and can become accustomed to a running program. By this time, the body becomes very efficient and only requires fewer calories to do the same amount of work.

The unfortunate side effect is that the body stops losing weight as well.

After weeks of running, and after losing some amount of weight, you may find that your weight loss slows down. Sometime later, you will notice that your weight stays as is, unable to lose a single pound.

One way to resolve this is to vary the distance, length or intensity of your running. You may increase the length to about 3 to 4 miles, or lengthening the time each day, or perhaps running at a faster pace.

Doing this can challenge the muscles anew. The body cannot become more efficient and has to burn some calories to complete the new additional requirement.

In addition, you can help challenge the body by doing some changes in your diet. A potent combination in losing weight is increased activity levels and dietary changes.

All in all, keep to your schedule and your program. After a while, your weight goal can be achieved and you will stile enjoy the activity of running.

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