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.
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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://books.google.com/books?id=O8gDAAAAMBAJ&source=gbs_summary_s&cad=0#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.

After running do you ever suffer from a stiff knee?

When you suffer from a stiff knee after running, its causes may include:

1.) An Injured ligament

2.) Osteoarthritis of the knee

3.) Rheumatoid arthritis

To find out the exact reason why you are experiencing a stiff knee after running, you need to speak to a doctor. Your doctor will perform an examination of the knee and will do an x-ray of the joint to get to the root of the matter. The course of action and treatment that will be recommended to you will depend on the condition of your knee as well as your own general health. – This is general information, of course, but needs to be discussed before we move on…

An Injured Ligament

An injured ligament can cause pain as well as a stiff knee after running. Unfortuntaley, an injured ligament can result in increased discomfort and edema (swelling). If the cause of the stiffness in the knee is an injured ligament, then the doctor will prescribe rest and perhaps a knee brace when you walk or exercise to help prevent further injury. The meaningful support that these braces can provide can actually help reduce your pain as well and give you a sense of confidence as well. This improved sense of confidence is a result of knowing that your knee feels more stable, as a result of wearing a well designed knee brace.

Runners often are prone to injury of the knee and like many other athletes, are often advised to wear a knee brace to prevent such injuries from occurring.

Osteoarthritis of the Knee

This is an incurable condition that can affect anyone – it is not just limited to older people. It is similar to arthritis but attacks the knees, gradually weakening the cartilage. Contrary to popular belief, osteoarthritis does not discriminate against anyone due to their age.

Treatment for this condition ranges from wearing a brace and using anti-inflammatory drugs to surgery, depending on the age of the person who has this condition as well as the severity of the problem. However, surgery is usually the last resort after more conservative treatment has been exhausted.

Rheumatoid Arthritis

Unlike other forms of arthritis, rheumatoid arthritis is an auto-immune disease in which the body actually attacks itself. It can affect anyone of any age, including children. It is thought to be a hereditary disease so children who complain about a stiff knee after running often should be taken to a pediatrician, especially if they have a parent with this condition. R.A. (Rheumatoid arthritis) can be treated with the use of medication and a knee brace for support.

Who Can Tell You For Sure About Your Knee?

Only a doctor can diagnose the reason for a stiff knee after running. If you are diagnosed with one of the above conditions, your doctor should want to treat the matter conservatively, rather than rush into surgery. Knee surgery is not always successful, carries some risks and also takes months of rehab before the knee can go back in action. Moreover, it is also very costly. What happens when your insurance does not cover a substantial knee surgery? – This is something to consider as well.

An invasive surgical procedure should be your last option for treatment when it comes to a stiff knee after running. That too, it should only be considered after more conservative treatment options such as anti-inflammatory drugs (speak with your physician), knee braces and exercises have been exhausted.

——

If you would like to take your knee stability to the next level then visit us online at http://www.drbraceco.com Dr. Brace Co. is an education based site that can provide helpful information and meaningful support for your knee.

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when should you be worried about a running injury?

my lower back it hurt on the right side it hurts almost where u would think ur but and back would conect it has been hurting since the 31 of march should I be worried? I run long distance but I do pole vault too could pole vault be causing this pain or the running what streches should I do will someone please answer I really want to run but I’m worry this won’t go away help!

Answer
Please stop consulting Yahoo Answers for every little thing, and see a doctor.

Staying hydrated is important when indulging in any forms of exercise and physical activities. Drink plenty of water while on training to replace the fluids which have been released from your body. You also need to eat a lot during the training as you will be required to run approximately 20 miles and having low energy will exhaust you easily. You do not have to load up your body with carbohydrates. Choose foods that you normally eat but be sure that they are high in protein and carbohydrates to fuel your energy. Stay away from fatty foods, processed foods, fast foods and sugary foods as they tend to make you feel sluggish.

You also need to bring some food to eat while running a marathon. It is highly recommended that you eat an energy bar to maintain your energy level until you finish the race. You should also continue your fluid intake during the race. Salt consumption is highly recommended because just like water, the salt is also released from your body and this can lead to dehydration as your body will have trouble absorbing water.

You can also carry salt tablets with you to supply enough amount of salt to your body while running a marathon. This will allow your body to absorb the fluids to keep you hydrated all throughout the race. The lack of salt in your body can also result in cramping. If you are attacked by cramps in the middle of a marathon, your chance at getting back on track becomes slimmer.

You can cross the finish line when running a marathon when you combine training with proper diet. Keep in mind that your body will be the one to absorb all the exhaustion and fatigue and if you do not eat sensibly, your body will not have enough energy to finish the race. Carry foods with you to fuel your body and replace the salt and electrolytes that have been released from your body. Once your body is full of energy, you will be surely on your way to crossing the finish line.

For more information, check out running for beginners, and Run to Finish.
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I am a beginner runner training for a marathon. A week and a half ago I ran ten miles and the next day …?

my knees were sore. I have not run so it would go away. But here I am a week later and have not run because they still feel bad when I try to run. Getting frustrated because the marathon is in March, and I need to get to it!

Answer
if you are a begginer you probably overdid it. start with 3 miles, then go to 5, 8 then 10 then 15 then 20 and stop right there. you do not need to run the full distance. also try to run longer times, but stop and walk for 5-10 minutes and then start running again.
you also need to stretch and take plenty of fluids
carlos

http://www.bikingthings.com

ride hard, be fit, be happy

What?s the science?

Excess Post-Exercise Oxygen Consumption (EPOC) – also known as the ?AfterBurn? effect. When you train at high intensities, your body will burn calories to fuel your muscles, but after the workout is over the magic then happens. Your body has to restore its muscle glycogen, repair broken down muscle fibres, restore body temperature and pull the lactic acid from your muscles. All of these processes require a lot of calories, which come from your bodies fat cells. It is these ?AfterBurn? calories that will get you the beach body you?re after.

How do I do interval training?

Intervals can be done on a bike, rower or even running. Basically you want to push yourself as hard as you can for the given time, followed by an easy recover. Below we have designed 3 interval programs

Beginners Interval ? Complete this interval 2x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval/ Sets
One/ 45 seconds / 5:00 minutes / 3
Two / 45 seconds / 4:45 minutes /4
Three/ 45 seconds / 4:30 minutes/ 5
Four / 45 seconds / 4:15 minutes / 5
Five / 45 seconds /4:00 minutes / 6
Six /45 seconds /3:45 minutes / 6
Seven /45 seconds /3:30 minutes /7
Eight /45 seconds /3.15 minutes /7

Intermediate: Complete this interval 3x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval/ Sets
Nine/ 50 seconds/ 3:00 minutes/ 7
Ten / 50 seconds / 3:00 minutes / 7
Eleven/ 50 seconds / 2:45 minutes / 7
Twelve / 50 seconds / 2:45 minutes /8
Thirteen/ 50 seconds /2:30 minutes/ 8
Fourteen /50 seconds /2:30 minutes / 8
Fifteen /50 seconds /2:20 minutes / 8

Advanced: Complete this interval 3x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval /Sets
Sixteen/ 60 seconds/ 2:15 minutes / 8
Seventeen/ 60 seconds / 2:00 minutes / 9
Eighteen /60 seconds / 2:00 minutes /10
Nineteen/ 60 seconds / 2:00 minutes /11
Twenty / 60 seconds /2:00 minutes /12

Make sure you have a good warm up before interval training.

A word of warning, Intervals are hard work but they give you some amazing RESULTS fast.

Stay Healthy

Krystie and Paul

Results Personal Training in Hampstead, North London specialises in Fat Loss, using a holistic approach to diet and exercise. Results have helped thousands of individuals gain health, confidence and a body of their dreams.

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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://www.coolrunning.com/engine/2/2_4/138.shtml

Plenty of diets discuss all the great food you can eat as you are on them, they discuss fancy fish and pasta dishes or exotic slices of meat with mounds of vegetables next to them. Those dishes look tasty within the pictures, but they are usually very high-priced to buy the ingredients for and they take a huge amount of time to create. For some people though, that may be a perfect diet, they enjoy cooking and possess the free time so that it is able to produce those meals, which means you can follow the diet and slim down.

The majority of us don’t possess the luxury of all that free time though, and don’t like being chained to the kitchen for hours either. That is why you must pick a diet which suits you and your way of life. I don’t care which diet programs possess the biggest, most hyped-up claims on the adverts, search for those ones which suit your eating habits, your time constraints and your individuality.

As an example there exists a diet called Fat Loss 4 Idiots which is a really common diet right now that makes use of online software to look at the list of foods you like (chosen off a list they provide you) after which generate an 11 day plan of exactly what you ought to eat for every single meal and snack in that period. For someone who hates having to try and pick things to consume that follow the principles of the diet, then that may be a godsend. Yet for someone who enjoys freedom and hates being told what to try and do and eat, then that is definitely their idea of hell.

Equally a diet that asks you to arrange numerous small healthy snacks to consume through the day, as opposed to having 3 big meals each day, is ideal for someone who is actually travelling around and might not get to sit down for correct meals at lunch and dinner. Yet that may be far too much fuss for many other individuals.

You cannot learn what the diet really involves from looking at the adverts and visiting the corporate website though, they have an inclination to maintain everything under wraps until you could have paid your money. So I think the best way to search for a diet is to ask your friends which ones they have tried and what they had to try and do for every of them, or seek out reviews online which reveal what they honestly involve. In that way you are able to find a perfect diet which fits into your lifestyle with no fuss, which makes it a lot more likely you’ll continue it and tackle your ideal weight. Ensure you also exercise on an elliptical machine
or treadmill.

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Is this a healthy diet/exercise plan for everyday?

13 years old, 111 lbs, 5’5. I’m a runner but still flabbyish. Along with doing AT LEAST a 5k a day (by Feb. I want to be able to run 10 miles straight. )

Breakfast: Coffee and if I have time, oatmeal. I drink my coffee black.
Lunch: Either a mostly-lettuce salad with NO croutons or dressing, or veggies and half a serving of grilled chicken. Or half a can of light soup.
Dinner: Light soup! I love progressive’s light soups.
Some days I may have a 100 calorie or less snack (veggies or fruit).

Again, I’m training for track/cross country (I just like to run haha). I run between three and six miles almost every day, and walk at least four miles a day.

Answer
As long as you eat a soup which is a good source of protein to balance out your fruit and vegetable weighted diet.

Wearing shoes is a common affair to everybody and this is worn on your feet most of the time you are outdoor. This means shoes will get dirty and full of sweat, dust, or any other stuff you may touched.

Asics shoes comes to people’s eye and be populated by more and more people, most people will wear them in daily life like walking, running and so on. The price of Asics Shoes usually will be more expensive then other kinds of shoes like Nike shoes or Adidas shoes for the high technology.

To make sure you keep the best Asics running shoes and let it work well. It is essential to learn the method to maintain them. Incorrect care will make the shoes not work so well and easy to fade, or almost damage the shoe and reduce the level of running. Asics factory in China, offer you some guidelines how to deal with that.

If the loose debris is on the shoes surface, use some watered towel to clean the rubber sole of the shoe.

Rush the shoes under streams of lukewarm water, then put it in some paper towels.

Put some washing powder in water at mid temperature then, and mix the powder with you fingers of some other sticks to make it well mixed.

Make a scrub brush at hand and together with the soapy water. Then flow the mixed water and brush with the scrub brush tightly at the Asics shoes surface. After brushing for several minutes, the debris will be cleaned gradually.

Try to clean the excess water with useful methods, like absorbent paper. At last, put the cleaned shoe in some well-ventilated area to dry and that is ok.

In the occasion that shoes was dirtied by mud or some grit, then you can take some other steps to deal with that.

First, remove the sock-liner or insole, this can wash them separately. This can help the inside of the shoe be cleaned easier and more quick.

Tooth can not be used any more or some other nail brush can clean the dirt things like mud and grid effectively. Better brush the shoe with warm water and not brush too fierce. Use anti-grease soap will be better

To dry the shoes is need to be cared too. Do not place them at any hot source, because the hot air will change shape of the shoes and looks ugly. Dry the shoes inside stuff on clean paper, and let the shoes opened. Normally, the shoes will be dried in about 12 hours if the weather is nice and not so wet.

Different Asics shoes can be cleaned perfectly in different ways. So many kinds of Asics shoes, like, Onitsuka Tiger Mexico 66 shoes, Onitsuka Tiger Tokidoki, and so on. In generally extent, these methods will be helpful if you can use them flexible. Such as the top Asics running shoesAsics GEL KINSEI 2 Shoes, it is almost the most dear shoe and high technology made, they need special care and will help your running greatly.

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What running shoes do some of you long distant runners like to wear?

I run about 15-20 miles a week and sometimes when I push to hard I get shin splints in my legs. I am wondering if I am not wearing the right shoes for running on pavement. Or am I doing something fundamentaly wrong when I run. What running shoes do some of you folks like to wear.

Answer
Brooks all the way.
Everyone says Asics but I personally don’t like them
Nike has crappy running shoes

GPS navigation watches can have a lot of features depending on the actual needs a person have plus your budget. These watches may determine the actual length you’ve traveled and the speed a person went this within. If you are learning a good new region, then the actual runners GPS watch may be used to collection the distance you need to run therefore there isn’t any guess perform involved within the distance covered. This is actually done through the usage of GPS navigation technology. Examples of wherever this particular technology can be used would be satellite navigation, mobile phones as well as a person will find plenty much more.

An additional function associated with those watches is the heartbeat monitor, that can be utilized to determine an athletes heart rate throughout vigorous training program, this is often the sign associated with ones fitness. It may be also utilized to monitor the actual heartbeat if the person offers heart problems so they don’t over do points. The parts from the persons heart could be obtained through the strap or strapless depending on ones needs

These types of wrist watches additionally have a calorie counter which can be crucial should you just want to lose weight. These are just a few of the actual options that come with a runner GPS watch. Therefore in my opinion they are usually an essential device for ones fitness ranging from the regular person who would like to slim down naturally and keep usually match to the top sportsperson. Producers of these wrist watches are usually the likes of Garmin, Timex as well as polar. Garmin possess a extensive range of those watches, some of the versions consist of Forerunner 305, Forerunner 405 and Forerunner 405cx.
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Best diet and exercise plan for muscle building and fat loss?

Hi, I’m 28, Female, 5’3, 123-125 lbs. I am a runner, I train and run in two 1/2 marathons per year. With all this running I cannot seem to cut the fat off my body. I am hungry all the time when I am running and seem to crave sugar and junk, i never gain weight but i never lose it either. I am inspired by women that are very fit and lean. I do NOT want giant, and very pronounced muscles. I want to look fit, toned and sexy. My weight lifting consists of boy-pushups 2 sets of 20, and crunches-leg lifts-plank. Could someone help me get started on diet and an excersize plan or point me in the direction of a great site to visit? Supplements?
Thank You

Answer
Your described body measurements give me the impression that you’re actually quite alluring already and it would be a shame and a crime if anyone kicked you out of bed based on what you’re telling us.

The only advice I’d give you is to get more disciplined with cutting out the junk and sweets immediately after intense exercise. Just don’t eat it. You’ve already demonstrated that you’ve got the exercise goals within your grasp…just expand it to your food intake.

Another thing; you didn’t really describe in sufficient detail your exercise regimen. You said you trained for two half-marathons in a year, but that leaves a large amount of time not accounted for. Are you running regularly? How much?

Cross training by bicycling can also benefit you. 2-2 and a half hours of intense bicycling can burn almost as many calories as running, depending on your average running speed.

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.

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When did you/will you run your first marathon?

I consider myself a beginner runner. I have run on and off since December 2007.

I’m considering — and ONLY considering! — running a full marathon in October 2011. I wonder when others ran, or will run, their first one? What weekly mileage were you putting in BEFORE you began your marathon training, and for how long had you been running consistently? And how did you feel physically during and following your marathon (if you’ve run your first one already)?

I’m a penguin (relatively slow), and am okay with that. I’m not in it for any time goal — just for fun, and to run the entire distance. I ran two half marathons last fall but in retrospect, was undertrained for the first one. I want to be fully trained for my next half (which will probably be in October 2010), and then will consider whether I will run a marathon the following year.
thank you to everyone for your answer!
i really enjoyed reading them. they’re very encouraging to say the least.

Answer
What a great question!

First, I began running at age 38, after having shed a lot of weight at a nearby health and fitness center. When the club newsletter asked for my next goal, my answer was to run both my first 10K and 10 mile road races before age 40, and then Boston by age 45.
My early training for running was sort of hit and miss, and as a result my progress was sort of slow and steady (with the emphasis on “slow”). However, I was able to run several 10K races and 2 10-mile races during my first year of running, so the next goal was the marathon.
On November 3, 1991, that first marathon (the Marine Corps Marathon) became a reality. I had put in several months of intense training, during which I had set something like 10 or 12 consecutive PR times, covering most all of the distances(5K, 4 mile, 5 mile, 10K, 10 mile, and half-marathon).
My first week towards the marathon was 30 miles, and I added about 10% to that each week, with a high week of 57 miles, and a Long Run topping out at 18 miles.
The odd thing was that the only book I had read at that time was by former world record holder Derek Clayton, titled “Running to the Top”. It covered how he had come to run marathons, and some of his training techniques. While that was all well and good for Derek Clayton, I had to discard several of his ideas as being impractical for myself. He wanted to set a world record: I wanted to finish my first marathon. Huge difference! (His training techniques resulted in his having had numerous surgical operations on his legs at one time or another, and I did not find that idea apppealing!)
The full story of that first marathon would take up quite a bit of space, and I’m not sure Yahoo Answers would appreciate that very much. However, I learned a lot during that time, and in the 10 marathons I ran following that first MCM.
Perhaps there were two things that took place during that MCM that struck me as odd. Firstly, I had never gone past 18 miles in training, so once I got to that point, with 8.2 miles to go, I was in what we call “virgin territory” after that, and had no idea what to expect. At about 19 miles, my legs and hips felt a bit odd, sort of “heavy”, in a way. But, that passed quickly enough, and by the 20-mile mark I was fine.
And then I waited for “The Wall” to come.
It never came.
Over the final 6.2 miles, I was fine, with some fatigue, but nothing that could truly be classified as “The Wall” as I had come to understand it. When I crossed the Finish Line at the Marine Corps Memorial I felt that I could easily have run another 3-4 miles.
At that point, it was clear to me that I had done everything correctly. My diet that final week was one long carbo-load, done while I was in the tapering-off mode. That allowed my body to absorb more of those complex carbs, and they stayed with me throughout the marathon. Perhaps that, along with all of the other (non-running) training I had done, contributed greatly to the results of that day.
Mind you, I was 42 when I ran that first marathon, an age when most people are starting to think about being “over the hill”. Baloney! You are only “over the hill” if you think you are!
During the week that followed, I spent some time at the health club, and some time in their whirlpool. It was very therapeutic, to say the least, and allowed the muscles to relax. Before that week was out, I was running again, albeit closer to a jogging pace than my normal running stride. Why? Perhaps because of the residual fatigue that had set in. Yes, I chowed down on carbs for the next 2 days after the MCM, and that aided in my recovery. But there was still a lot of fatigue, and that was understandable…and tolerable.
In retrospect, I made a few mistakes along the way, and those were corrected when training for later marathons. One result was that those other marathons were much more enjoyable than they would have been. Some, however, were sheer torture. For example, the 1994 Sugarloaf Marathon, just a month after having run Boston (9 days before my 45th birthday!). We started running at 7AM, with a temperature of about 50 degrees, no clouds inthe sky, and no shade on the course. This was late May, in Maine. By the time I reached the halfway mark, the temperature was about 80 degrees, and much closer to 90 by the time I crossed the finish line. With water stops stationed every 3.5 miles apart (BAD!!!!!!), I hate to say this, but I did more walking during those last 8-10 miles than I care to admit. At least I made it to the end, though, and that’s what counts.
Three days later, I was running again.

Please allow me to pass along something that I wrote the night before the 1991 MCM, when I still had all those doubts and questions. It is still my personal motto to this day:
“You find out what you’re made of when you see what it takes to stop you.”
Just about anyone can go out and finish a 5K. That takes no real talent. With work, a 10K can become a reality. With a lot of work, 10 milers and half-marathons can also become a reality. But you can train to perfection for a marathon, and still fail to finish for a variety of reasons, none of which have anything to do with your ability as a runner.

What?s the science?

Excess Post-Exercise Oxygen Consumption (EPOC) – also known as the ?AfterBurn? effect. When you train at high intensities, your body will burn calories to fuel your muscles, but after the workout is over the magic then happens. Your body has to restore its muscle glycogen, repair broken down muscle fibres, restore body temperature and pull the lactic acid from your muscles. All of these processes require a lot of calories, which come from your bodies fat cells. It is these ?AfterBurn? calories that will get you the beach body you?re after.

How do I do interval training?

Intervals can be done on a bike, rower or even running. Basically you want to push yourself as hard as you can for the given time, followed by an easy recover. Below we have designed 3 interval programs

Beginners Interval ? Complete this interval 2x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval/ Sets
One/ 45 seconds / 5:00 minutes / 3
Two / 45 seconds / 4:45 minutes /4
Three/ 45 seconds / 4:30 minutes/ 5
Four / 45 seconds / 4:15 minutes / 5
Five / 45 seconds /4:00 minutes / 6
Six /45 seconds /3:45 minutes / 6
Seven /45 seconds /3:30 minutes /7
Eight /45 seconds /3.15 minutes /7

Intermediate: Complete this interval 3x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval/ Sets
Nine/ 50 seconds/ 3:00 minutes/ 7
Ten / 50 seconds / 3:00 minutes / 7
Eleven/ 50 seconds / 2:45 minutes / 7
Twelve / 50 seconds / 2:45 minutes /8
Thirteen/ 50 seconds /2:30 minutes/ 8
Fourteen /50 seconds /2:30 minutes / 8
Fifteen /50 seconds /2:20 minutes / 8

Advanced: Complete this interval 3x per week resting at least 48 hours between sessions

Workout/ Work Interval/ Rest Interval /Sets
Sixteen/ 60 seconds/ 2:15 minutes / 8
Seventeen/ 60 seconds / 2:00 minutes / 9
Eighteen /60 seconds / 2:00 minutes /10
Nineteen/ 60 seconds / 2:00 minutes /11
Twenty / 60 seconds /2:00 minutes /12

Make sure you have a good warm up before interval training.

A word of warning, Intervals are hard work but they give you some amazing RESULTS fast.

Stay Healthy

Krystie and Paul

Results Personal Training in Hampstead, North London specialises in Fat Loss, using a holistic approach to diet and exercise. Results have helped thousands of individuals gain health, confidence and a body of their dreams.

For your free rapid fat loss workout visit www.resultspersonaltrainers.co.uk

Results Personal Training
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What are some good weight training and running plans for a mid-distance track runner?

i have a long summer from school this year and i really really want to start training for track, because i ran for 2 years and i wasnt able to this past school year and i wanna be sort of in shape when i go back to school so it wont be bad. I have easy access to a gym with top notch equipment. What are some good workouts in the gym?

Answer
You should do a total body work out using weights. Include abs and core muscle groups. 2 days per week, probably the days you do weights do plyometrics to improve your explosive muscles and work on flexibility and movement. Run easy distance from 3 to 5 miles 3 days per week. Do a longer day once a week and take off 1 day per week. If you do the plyometrics on the days you hit the gym then you can do your entire body work on those days, use the easy distance days to recover from the lifting, use the lifting and plyometric days to recover from the running, and the day off to rest. You can do some intervals on the weight and plyometric days, such as 8 to 10x 400 with 1 minute rests at 80% effort. Mix up the intervals as to the distance, speed, and rest. It depends on your race distance. If you are an 800 runner you can do from 200 up to 1200 intervals. if you are a miler then you can do from 400 up to repeat miles. Mix it up so you do not get used to doing one work out and your mind does not get stale. Start easy and build up as you become conditioned.

Wearing shoes is a common affair to everybody and this is worn on your feet most of the time you are outdoor. This means shoes will get dirty and full of sweat, dust, or any other stuff you may touched.

Asics shoes comes to people’s eye and be populated by more and more people, most people will wear them in daily life like walking, running and so on. The price of Asics Shoes usually will be more expensive then other kinds of shoes like Nike shoes or Adidas shoes for the high technology.

To make sure you keep the best Asics running shoes and let it work well. It is essential to learn the method to maintain them. Incorrect care will make the shoes not work so well and easy to fade, or almost damage the shoe and reduce the level of running. Asics factory in China, offer you some guidelines how to deal with that.

If the loose debris is on the shoes surface, use some watered towel to clean the rubber sole of the shoe.

Rush the shoes under streams of lukewarm water, then put it in some paper towels.

Put some washing powder in water at mid temperature then, and mix the powder with you fingers of some other sticks to make it well mixed.

Make a scrub brush at hand and together with the soapy water. Then flow the mixed water and brush with the scrub brush tightly at the Asics shoes surface. After brushing for several minutes, the debris will be cleaned gradually.

Try to clean the excess water with useful methods, like absorbent paper. At last, put the cleaned shoe in some well-ventilated area to dry and that is ok.

In the occasion that shoes was dirtied by mud or some grit, then you can take some other steps to deal with that.

First, remove the sock-liner or insole, this can wash them separately. This can help the inside of the shoe be cleaned easier and more quick.

Tooth can not be used any more or some other nail brush can clean the dirt things like mud and grid effectively. Better brush the shoe with warm water and not brush too fierce. Use anti-grease soap will be better

To dry the shoes is need to be cared too. Do not place them at any hot source, because the hot air will change shape of the shoes and looks ugly. Dry the shoes inside stuff on clean paper, and let the shoes opened. Normally, the shoes will be dried in about 12 hours if the weather is nice and not so wet.

Different Asics shoes can be cleaned perfectly in different ways. So many kinds of Asics shoes, like, Onitsuka Tiger Mexico 66 shoes, Onitsuka Tiger Tokidoki, and so on. In generally extent, these methods will be helpful if you can use them flexible. Such as the top Asics running shoesAsics GEL KINSEI 2 Shoes, it is almost the most dear shoe and high technology made, they need special care and will help your running greatly.

To know the method how to deal with dirty Asics GEL KINSEI 2 Shoes, you can come to Asics Shoes Australia in which many kinds of shoes can be seen.
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What are good running shoes? And are they worth getting for only a few weeks?

I have to take summer PE. I needed new shoes, and my dad agreed to get me some. The only problem is, I don’t want my parents to spend lots of money on something I only plan to use for a few weeks. I do work out about 2-4 times a week, but I was planning on wearing my worn out shoes. Should I just spend the money and use the running shoes for my workouts or is it just a waste of money to buy something I will only use for a few weeks?

Answer
It’s worth getting good shoes,because when you run, te shoes ae the only thing between you and the surface you’re running on.
Get them from a good running store, and explain that as you’re only using them for the summer, you don’t need an expensive pair.
You can, of course, use them in your workouts, or for casual wear, after you stop running.
Hope this helps.

Several really good coaches have come out with excellent fat loss manuals, methods and training programs. So how do you choose?

In this article I will be discussing my own experience with different fat loss protocols.

NOTE: ALL the methods below will not be effective without good nutrition. You need to eat enough protein, vegetables, fruits and healthy fats for this stuff to work.

Its been guessed that you need about 3-4 hours of physical activity PER DAY to overcome a poor diet and still lose fat. In our sedentary lives, we need to eat right for fat loss or else it just isn’t going to happen.

Method 1 – Long, Slow, Distance training (LSD)

Stair climbers, elliptical trainers, jogging, swimming, whatever. The main idea here is, “lets burn as many calories as we can during exercise”, and “lets make sure as many of those calories are from fat”. From an aesthetic perspective, the thought is “long distance, endurance athletes are thin, so to get thin we should do LSD training.”

In theory this makes alot of sense. LSD does burn alot of calories because it can be done (as the name suggests) for a LONG time. A bigger portion of the calories used are fat due to the “zone” at which the exercise is done. However recovery is easy and you won’t burn calories outside of your exercise time.

In my time in the armed forces, long runs were very popular. While training for a half marathon, we ran 12, 14, and 16km runs each week. What happened?…I got thin and weak. “Well at least he got thin” you might think but I got THIN not LEAN.

I had marginally visible abs but nothing like the ripped appearance you might expect from so much endurance training. I also lost 30cm from my broad jump and a few tenths of a second off my sprint times.

My bad experiences are the norm for people who use this method. In addition LSD takes a lot of training time and takes more and more as you get “better” at it and need to increase the distances and mileage.

Science also backs up these experiences. For fat loss, LSD is not even an improvement over diet alone.

An example of a LSD training program would be 45 mins of swimming 2x a week, and 45 mins of jogging 2x a week.

Does it work? – No, its ineffective and takes alot of time.

In other areas like rehabilitation and therapy, there is a place for LSD training. But there is NO PLACE for it in a fat loss program.

Method 2 – Metabolic Disturbance Training

The main idea of metabolic training is to create as much “disturbance” to the body’s systems so that we burn calories all day not just when we are doing the exercise. In addition, it maintains and even builds muscles and that’s important when losing fat.

This disturbance is so great that one study shows 9 times greater fat loss for this form of training when compared to LSD training. And the exercise time was lower for the metabolic training group.

They just did such intense training during that exercise time that the body was burning above normal calories for up to 38 hours after the training session. WOW. The calories burnt DURING exercise was about 1/2 the LSD group, but the total calories burnt was far higher.

Whats happening? Lots of disturbance to the body’s state, so lots of adaptation. That adaptation is fat loss.

I have used this method extensively with clients and myself as well. It plain works. Fat melts off. The workouts are short (1 hour or less) and challenging. I have clients losing 10kg of fat in 2 months easily.

Here is a sample of a metabolic fat loss workout that was performed just a week ago by one of my fairly strong clients. Note A1, A2 etc mean that the exercises are performed one after the other, a “super-set”. All exercises are done with a 3 sec lowering and 2 sec lifting timing

A1: Stiff Leg Dead lifts x 12 reps rest 45s

A2: One handed Push ups x 6 reps/side rest 45s repeat A1 Total 5 super-sets

B1: Seated Cable Rowing x 12 reps rest 45s

B2: Barbell Lunges x 10 reps/side rest 45s Repeat B1 total 5 sets

C1: Stability ball sit ups x 12 reps no rest

C2: Shoulder external rotation x 15 rest 30 sec Repeat C1 total 3 sets

The training session ended with 10 mins of interval sprints on a stationary bike. The total training time was about 60 mins.

Does it work? YES!. This is THE preferred method of fat loss for my clients. Results are just about guaranteed, the body simply cannot keep fat around when its being worked like this.

Method 3 – Interval training

This method burns calories, and creates significant disturbance and post exercise calorie burn. It’s disadvantage is that it doesn’t do as well at maintaining/building muscles as resistance training (but its not nearly as bad as LSD). Interval training can really vary from a sprint(90-100% of your best) + a walk(20-30%) to a fast striding pace (75-85%) + a jog (40-50%) or anything in between.

I use some kind of interval training for all clients wanting fat loss. Its not as demanding on recovery as resistance training so it can be added to most training programs.

A sample interval session would be:

10 sec sprint cycle (100% effort) followed by, 20 sec slow cycle (30% effort) repeat 20-60 times depending on conditioning level. The time used is only ten to twenty minutes, however the effectiveness is very high.

another example of a lower intensity (not as effective but less demanding on recovery ability and can be done more often)

30 sec fast cycle (80% effort) followed by 30 sec slow cycle (30% effort)repeat 10-20 times

Does it work: Yes. Intervals are a valuable fat loss tool in any training program. Not as good as Method 2 but intervals can be added in for added effect.

Method 4 – Strength training

This method focuses on retaining as much muscle as possible while letting fat loss occur through diet. The weights that you life should reamin heavy, and the number of reps per set should remain low. The idea is to make sure that we lose little to no muscle or strength during the fat loss phase.

My experience of this is a personal one. On a diet with few calories, I did not perform any intervals or LSD training because my calorie intake was to low to support those training methods. I reduced body fat to about five or six percent and had a very lean look. If I had used a different kind of fat loss training method, my muscle mass would have dropped and that would have been terrible news on a reduced calorie diet. Exercise volume (total weight lifted) must be kept low because we match this kind of training to a lower calorie diet.

A sample workout would look something like this

A: Barbell Squat 3 reps x 6 sets 120s rest between sets

B1: Barbell Row 5 reps x 3 sets 90 sec rest

B2: Military Press 5 reps x 3 sets 90 sec rest

C: Step up 5 reps/leg x 3 sets 90 sec rest

Does it work? Yes but the workout doesn’t burn that many calories and the disturbance is not as much as metabolic training (Method 2).

So far all I have given are the 4 main methods that are in use today. “So what should I use?” you ask. Ok It depends on who you are.

For a beginner to intermediate client (1 year hard training or less) with a fat loss priority, Use method 2 and 3 together. 30-40 mins of metabolic training + 10-20 mins of intervals will do the trick.

For an advanced client (great technique, strong for their body weight), use method 2, 3, and a sprinkling of 4 (1 in every 6 to 8 training sessions. 40 mins of strength/metabolic training + 10-20 mins of intervals

For a athletes in metabolic sports (lots of running around) who need to lose a bit of fat, use method 2 with a bit of 4. Sport training will take care of the “interval” requirements.

For athletes in a power/speed sport (sprints, throws, weightlifting) who need to make a lower weight class, use 4 with a bit of 3. Let a reduced calorie diet take care of the fat loss. Use exercise and hard training to maintain your power, speed, explosiveness and strength. Also keep the intervals in the high intensity range. If your sport training has tempo runs or sprints, you can cut out the intervals entirely.

Hope this clears up any misconceptions about fat loss training. Once again you MUST eat cleanly for fat loss. Get to you goals quickly and wisely.

——

Coach Jonathan Wong, is a sought after Singapore personal trainer and performance expert who has helped hundreds of clients in Singapore achieve their fitness, fat loss and sports performance goals. He Is also a fitness author and a member of Singapore Men’s Health Advisory Panel. Visit his website and blog for a free 1500 page e-book and constant updates. http://www.coachjon.com

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Good 1/2 marathon training programs?

All the half marathon training programs i’ve seen have been wrong for me. Most of them involve starting at a VERY low mileage. So if you know of any 1/2 marathon training charts that start at around 8-9 miles and last for about 15-20 weeks, please notify!!! I am taking a break from cross country season and am eager to get back into running
What 1/2 marathon are you running?

Answer
I have followed a lot of training programs for 5K and 10K trainings which I had already participated in races near where I live. Recently, just started training my 1st Half for a race in May 2011.
If your goal is to do an expedited type training program where you put in more mileage weekly, go to runnersworld.com and follow Ryan Hall’s half training program. If it worked for him, it might work for you.