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Rock ‘n’ Roll Series Launches Pasadena Half Marathon

The Rock ‘n’ Roll Pasadena Half Marathon

Rival Group, Incorporated. (CGI), the leading media and event resource in the active way of life industry, today confirmed the revealing of the Rock ‘n’ Roll Pasadena Half Marathon. Providing runners with a music-filled route thru one of California’s most iconic towns, the Rock ‘n’ Roll Pasadena Half Marathon will be held on Sunday, February. Nineteen, 2012. “We are extremely buzzed to be expanding our worldwide marathon series to one of California’s most recognisable destinations,” said Peter Englehart, CHAIRPERSON of CGI. “With the vibrant and active running community here in Southern California, the Rock ‘n’ Roll Pasadena Half Marathon is sure to be one of the premier stops on the 2012 tour.” Beginning and finishing at the internationally recognized Rose Bowl, the Rock ‘n’ Roll Pasadena Half Marathon will provide runners with a musically-themed, 13.1-mile course weaving thru Pasadena’s most significant landmarks and business districts.

The event will also act as a great training tune-up run for the LA Marathon or the Dodge Rock ‘n’ Roll San Diego Marathon in June. Registration for Rock ‘n’ Roll Pasadena Half Marathon is now open at Competitor and the first 500 people to register can take advantage of a special $55 entry charge. “Pasadena is home to many of the world’s most distinguished establishments and events, including the Competition of Roses Parade, the Rose Bowl Game and the California Institute of Technology,” declared Pasadena Mayor Bill Bogaard. “For that reason the Rock ‘n’ Roll Pasadena Half Marathon is a nice addition to our portfolio of world class events.

Whether you are local to Southern California or will attend as a part of a destination trip, we will welcome you to Pasadena in February for an amusing long weekend.” Mayor Bogaard joined Englehart at a special press conference at the Pasadena Convention Center to proclaim the new marquee event. Olympic bronze medalist Deena Kastor also joined the celebrations, and later led a three-mile “Fun Run” to kickoff the countdown. “The Rock ‘n’ Roll Pasadena Half Marathon is certain to be a great time for runners of all abilities,” related Kastor. “Pasadena is one of the most scenic areas for running in Southern California and the Rival Group does such a good job organising events that this new half marathon is certain to be a win-win for the entire community.” With the addition of Pasadena, the Rock ‘n’ Roll Marathon Series is in twenty-three towns around the world, with events held in the U.S. And Madrid, Spain.

Offering players with a novel running experience, the series provides live local bands, cheerleaders and a venue for thousands of fans to cheer on their buddies and family. Race weekend will begin Fri., February 17 with a two-day Health & Fitness Expo at the Pasadena Convention Center. The Expo, which may be free and open to the public, will showcase the latest in running products and services with interactive clinics from exercise gurus. Event weekend will conclude with a finish line concert at the Rose Bowl. Past Rock ‘n’ Roll Marathon concert headliners have included Seal, Blues Traveler, Journey, B-52s, Goo Goo Dolls and Bret Michaels. For more in-depth info, come visit competitor About the Rock ‘n’ Roll Marathon Series Organised by Rival, the Rock ‘n’ Roll Marathon Series is famous for lining race routes with live bands and cheerleaders, massive player numbers and rocking post race concerts. The original Rock ‘n ‘ Roll Marathon in 1998 is still recognised as the biggest opening marathon in history with 19,979 entrants.

Over 14 Years of Half Marathon Series

Over the 14-year history of the series, more than 75,000 charity runners have raised more than $249 million for a range of deserving causes and nonprofit organisations. Today, the series of marathons and half-marathons has spread to twenty-three cities around the planet. For some more information, come visit Competitor or follow us on Twitter runrocknroll. About Rival Group, Incorporated.

Located in San Diego, Calif, Rival Group, Incorporated. (CGI) is the number 1 media and event resource in the active lifestyle industry devoted to promoting the sports of running, cycling and triathlon. CGI owns and operates forty five countrywide endurance events, including the Rock ‘n ‘ Roll Marathon Series, TriRock Triathlon Series and Columbia Muddy Pal Series ; which may deliver more than 400,000 professional and non-professional players in 2011. CGI publishes four magazine titles including VeloNews, Within Triathlon, Triathlete and Rival magazine with a combined monthly circulation of more than 800,000. In addition, the company holds a captive online endurance community at competitor delivering more than 1.5 million monthly unique visitors and 25 million pages.

– Pasadena Half Marathon –

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St. Albert’s RunWild Marathon Claims The Launch Of A Facebook Application For Its Marathon Runners

A Facebook Application for Marathon Runners

RunWild Leading Edge Marathon, Canada’s most recent marathon and Boston Marathon qualifier (pending certification), today announced the launching of an inventive Facebook application for its marathon runners. According to RunWild, the application is meant to post its marathon runners’ times live to their individual Facebook pages. Tapping into the web services offered by Results Canada, the event’s timing chip supplier, the application leverages Facebook’s “like” button feature. According to RunWild, any registered marathon runner that owns a Facebook account can “like” the RunWild Facebook page. Once the page is “liked” the runner is instantly entered into RunWild’s database. On race day, when the marathon runner crosses the finish line, their race results are immediately posted to RunWild’s Facebook page as well regarding their individual Facebook pages. “The Facebook application is going to be a fun small feature for our marathon runners and we are pretty excited to launch it,” said Anita Cassidy, RunWild’s Race Director.

“We are huge advocates of social media, and tools like Facebook and Twitter have given us the power to engage with our friends and fans on a deeper level. This new app is going to be a cool way for our runners to tell their friends and families of their times without having to do a thing-it’s a hundred percent automated. It is also going to be a way for our runners to help us spread the gospel about the marathon and our fundraising efforts for the Zebra Kid Protection Centre.” To go to the RunWild Leading Edge Marathon Facebook page go to : Facebook To register for RunWild go to : runwild About RunWild As Alberta’s newest road race and Boston Marathon qualifier (outstanding validation), the RunWild Leading Edge Marathon is promising to be a rather challenging, competitive and fun event with a race designed for everyone of any level. Events include the RunWild Leading Edge Marathon, CPI Construction Half Marathon Walk & Run, Quick Cash 10K, 5K Walk & Run, and the TC Wealth & Planning WildOnes MaraFun. The inaugural event, arranged by Leading Edge Physiotherapy, a St. Albert-based physiotherapy hospital, commemorates the 150th Anniversary of the City of St. Albert and raises money for a critical child advocacy service, Edmonton’s Zebra Kid Protection Centre.

The RunWild Leading Edge Marathon is a chance to present the organizers’ enthusiasm for healthy living and to share with St. Albert an event which will make history and raise money for an important charity in the Edmonton community. RunWild Leading Edge Marathon 205A, Carnegie Drive, St. Albert, Alberta, Canada, T8N 5A9 Web : runwild press releases free Facebook : facebook Media contact : Anita Cassidy, Race Director E-mail : info[at]runwild.

– RunWild MarathonFacebook Application For Its Marathon Runners –

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PCRF Claims Company Sponsors For 13th Annual Half Marathon Charity Events

PCRF Claims Company Sponsors For 13th Annual Half Marathon Charity Events

running, walking, marathon, half marathon, orange county, charity, non-profit, fundraiser, cancer, pediatric, children

The 13th Annual Half Marathon Charity Events

The Pediatric Cancer Research Foundation narrated the official sponsors for the once a year run / walk fundraising event that may take place on May 1, 2011. BOA Merrill Lynch is the official title sponsor of the event. Corporate Sponsors include : DLA Piper ; Shulman Hodges & Bastian, LLP ; JLC Associates, Inc. ; LBA Property ; Ralphs ; Snyder Langston ; and Taco Bell. Other sponsors include : Joyce Thurber (Pal of PCRF) ; AMPCO System Parking (Goodie Bag) ; HBC (Race Bibs) ; and Administaff. Classic Sponsors include : Corner Bakery ; Jb3d, Gensler ; J.L. Patterson ; Haskell & White ; and Matt Construction.

Rainbow Sponsors include : Chicago Title ; Ernst & Young ; MHP ; Straub ; LPA ; and Universal Protection Systems. Product / Service Sponsors include : 2 Wheels One Planet ; Pop Chips ; PRE ; Irvine Range Center ; Renegade Racing ; Clif Bar ; and Competitor. “There are several exciting changes in the 2011 event, including the addition of the VIP Training Program presented by adidas and the BJ’s Cafes Bike Tour. This event continues growing every year.

We are grateful to Bank of America Merrill Lynch, and other sponsors, for their support and help bringing awareness throughout the region.” — Nancy Franks, Executive Director, PCRF Our volunteer board works closely with PCRF’s staff to bring fresh elements to this yearly event. We are always mindful of the mission of this organization, which is to raise money to back research to cure pediatric cancer. People want to be involved in this effort and make a contribution in a child’s life. The team support we get is notable. Many teams rally behind a kid cancer survivor or one who is currently under treatment. Some teams are taking part in memory of a kid who was sadly lost to this unpleasant illness. Event Information The 2011 B. O. A Merrill Lynch Cinco de Mayonnaise Half Marathon and 10K Run, 5K Run / Walk, 1K Kids’ Fun Run and Bike Tour May 1, 2011 Six hundred am – one hundred pm Irvine Range Center (Race located on Gateway between Alton and Irvine Center Drive) 71 Fortune Drive Irvine, CA 92618 Once again sponsors, hikers, and runners will join PCRF in helping fund research that may uncover a cure for pediatric cancer.

This fantastic community event will have all of the fun that runners have come to grasp and love. In the Half Marathon, runners will travel through Irvine’s attractive tree-lined running and biking trails, parks and lakes. Participants and spectators will enjoy live mariachis and standard Mexican dancers, interactive computer game truck, rock climbing wall, kids bounce houses, train rides, caricature drawings, balloon art, Pretend City Children’s Museum, an expo and tons of free food & drinks. PCRF is offering special pricing now thru April fifteen, 2011 (see internet site for details : cincodemayohalfmarathon press release ).

– Th 13th Annual Half Marathon Charity Events –

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New Non-fiction Book Released For Marathon Runners And Ironman Triathletes Looking For A Fresh Challenge : A Hundred Reasons To Run 100km

New Non-fiction Book Released For Marathon Runners And Ironman Triathletes Looking For A Fresh Challenge : A Hundred Reasons To Run 100km

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running, runners, marathon running, ultramarathon, ultrarunning, ultrarunners, books on ultrarunning, books on running, century runs, ultramarathon running,The Ultrarunning Challenge

As the acclaim for endurance events including the marathon, Ironman and journey racing has exploded, more sportsmen are jumping into ultrarunning. Squamish writer Margreet Dietz, a five-time Ironman finisher and a 3:07 marathoner, is among them and has penned a book to provoke and inspire those almost convinced to try it, with some practical information too : 100 Reasons to Run 100km. ahundredreasonstorun100km press releases After finishing a 50-mile run on the trails in British Columbia in Aug 2010, Dietz decided to prepare for a 100-kilometre (62-mile) ultra 3 months later on. The century distance is drawing a rising number of runners across the world. “It is the universal ultra distance,” Marathon & Beyond mag editor Richard Benyo claims in the intro to A Hundred Reasons to Run 100km. Vancouver’s Lucy Ryan has run four 100km ultras, finished eight Ironman triathlons and Ultraman Canada-which consists of a 10km open water swim, a 421km bike ride, and an 84km run-in the past four years.

In 2005, the mom with a fulltime job had not run further than a half marathon. “Running 100km gives you a ‘day off ‘ from regular life. It’s like a holiday of the mind-no thoughts of finances, work, what the kids are up to, etcetera-just pure survival. How frequently do you get to do that?” Ryan says in 100 Reasons to Run 100km. The Global Association of Ultrarunners ‘ flagship 100km World Championship is recognized by the Global Organisation of Athletics Federations (IAAF). This year the 100km World Championship is held in Winschoten, Holland, the placement of an ultrarun that dates back to 1976. There now are hundreds of 100km races around the planet, on trails and roads.

Some run from A to B, others on fixed circuits e. G the Fast Trax 100km in Edmonton, Canada, which consists of 10km loops. Runners can take part on their own, or on a team.

In Oxfam Trailwalker events, which are point-to-point races held in a dozen countries, groups of four also commit to raising cash for development projects. Jen Segger, professional endurance sportsman and owner of Challenge by Choice Training, advises in A Hundred Reasons to Run 100km, “Choose to race your first 100km in an area that you have always wished to see and experience. I select races primarily based on location.” In the U.S, you’ll find a 100km race in just about every month of the year,eg the Miwok 100km Trail Race in May. Europe has more than enough on offer,eg the Biel 100km in Switzerland in June.

In Australia, there’s The North Face one hundred in the Blue Mountains near Sydney, and many others. “There’s something special about 100km,” asserts UltraRunning magazine editor Tia Bodington in A Hundred Reasons to Run 100km. “Sixty-two miles pushes you over the edge into the realm of philosophy ; you’ve got to dig deep to get it done, but you are still showered and in bed by midnight.” A 100km event marked Bodington’s own foray into ultrarunning in 2000. As A Hundred Reasons to Run 100km writer Margreet Dietz was finalizing her physical preparations for her century race, she began to prepared herself psychologically too. She knew that there would be moments during the daytime when she’d be asking herself why she had entered.

A seasoned endurance athlete, Dietz knew she’d better have at least one good answer, which turned into one for every kilometre. This book on ultrarunning offers lots of inspiration, practical suggestions, and the main reason to run 100km-because you can . “The book is an excellent read-very intuitive for someone who is a vet of ultramarathons or for those who are attempting their first century distance,” according to Nadeem Khan, director of communications, World Association of Ultrarunners.

About Running 100KM

100 Reasons to Run 100km by Margreet Dietz is available in paperback (132 pages) through createspace and Amazon and in electronic format for Amazon’s Kindle and through Apple’s iBookstore. A professional columnist since 1996, Margreet reported for Bloomberg Stories from Brussels, Toronto and Sydney, and worked as a copy-editor at The Australian Fiscal Review in Sydney and at The Vancouver Sun. Her articles on business and finance have been published in papers globally while her features on running and triathlon have appeared in endurance sports mags in Australia and Canada since 2006. A runner since 1996, Margreet also could not withstand the lure of triathlon.

After finishing her 5th Ironman in March 2005, she realized running was her main passion.

– Ultrarunning: A Hundred Reasons to Run 100km

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Running Training – Going it Alone or Hiring an Expert

Running Trainer for Your Running Training?

If you’re wondering about taking up running training, would you get the best results doing it by yourself or could you benefit from employing the knowledge of a coach or personal trainer?

It’s normal these days for people to work with experts to help them to achieve specific goals or activities they would like to get better at. Tennis, Basketball and Swimming coaches are just some of the professionals many use to speed up progress and stay motivated.

Running training using a coach is no different.

Here are a number of the benefits you’ll notice if you hire a coach to help you with your running training: -

Motivation

A good running coach will make sure that you are committed and making progress. Evidence shows beyond doubt that once we have made appointments, there is always a greater reason to be on time, work harder or simply turn up and this will make sure that your running training gets done.

Knowledge

Becoming a better runner isn’t simply a case of grinding out endless miles, there are some advanced training techniques that reduce the amount of time you need to devote to your training whilst making sure you improve much faster.

Preventing Injuries

Expert personal trainers and coaches will notice the signs of overtraining or probable injuries lurking. By keeping your coach informed and discussing the way you feel, you can be sure that you aren’t doing too much and stay away from progress stopping injuries.

Progression

One of the main reasons for most runners stopping before they see any real signs of progress is through a lack of improvement. A coach will ensure that your fitness is getting better so you keep improving at the fastest rate possible.

If you like the notion of training with a running coach but can’t afford to pay upwards of $50.00 per workout, why not have a look at How to Start Running. It’s one of the most valuable running training schedules for beginner’s available online, perfect for anyone that wants to master how to be a better runner in the shortest amount of time possible. Find out more here – How To Start Running

It’s a proven and effective way to skyrocket your fitness levels way beyond where they’re at right now and a great read for any beginners. You’ll learn insider runners ‘secrets’ and many more time saving, fitness boosting tips.

You can find out all about it here… How to Start With Your Running Training

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Half Marathon Training

What Makes The Ideal Half Marathon Training Schedule For Beginners?

Half Marathon Training ScheduleAny effective half marathon training schedule for beginners really should contain a variety of factors. Clearly you need to know when and how far to run, the number and placement of your rest days and also the diverse kinds of training tactics you should use during your exercise sessions.

As a complete beginner however, your purpose is to increase the strength and stamina levels within your hips, legs, heart and lungs. You need to do this slowly but surely since if you’re not used to running, the tension on your muscles and joints may possibly cause injury along with a lot of pain and discomfort.

I think that any good quality running plan or training strategy also has to prepare the runner for what they’re trying to accomplish, how their body needs to adapt and why they should do the training they’ve got to do.

Allow me to share my best three tips for preparations you should make before you even start to follow a half marathon training schedule for beginners…

#1 Repair any injuries or health problems first just before you set off.

#2 Get your body weight to a healthy level.

You might imagine that as soon as you begin running, the excess weight will just begin to fall off you, but this isn’t automatically the case. If you boost your energy output (running) but also increase your energy input (the foods and drinks that you consume) then you will still potentially increase your weight.

Losing a few pounds before you commence your half marathon training is a really good idea because of the reduced stress you’ll be placing on your joints each time you run. Imagine if you had several pounds less to carry around when running, don’t you imagine that it would feel much easier and more comfortable.

It can be a bit like the chicken and egg saying… which came first. Well that’s a similar scenario with training for a half marathon, is it the best thing to get in much better shape just before you begin or during your training, of course my guidance would be to lose some pounds leading up to starting and then continuing throughout your training.

#3 You should work your way through the kilometers in a constant and planned way. Certainly to get to the point where you’re able to run 13.1 miles without stopping is going to take time and it can easily seem a quite daunting challenge, especially to a beginner runner.

When you split the process down in to smaller sized and more manageable pieces, it becomes a much less daunting goal to visualize and go on to accomplish.

By way of example, giving yourself 8 weeks to perform a 5k race (which I recommend you do initially) followed by another 6 – 8 weeks to get to 10k distance (just over 6.2 miles) before working up to the half marathon is truly the best way of looking at this.

Any very good half marathon training schedule for beginners will provide a nicely balanced running program, but what you genuinely need is the additional understanding.

There’s a great deal to find out about how you can get the best from your runs, it isn’t just a case of getting out and running as much as you can, you’ll find there are far more efficient and effective techniques of improving your fitness than this.

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

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

Click here to find out more: - http://runningandmarathon.com/halfmarathontraining


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How To Run a 5K – Avoiding The 3 Most Common Mistakes

How To Run a 5K – Avoiding The 3 Most Common Mistakes

If you’re spending time on your training improving your fitness levels so you have the ability to run a 5K easily, then finding out exactly how to run a 5k race will be the last piece of the puzzle to put in place.

If you’ve increased your training to the place where you can run for longer distances easily and you’ve been able to avoid any injuries or serious niggles along the way, then the only remaining obstacle in achieving your goal is to actually run a 5k race.

As easy as that sounds, you’ll need to avoid making these 3 mistakes nearly all first time 5k runners make: -

Mistake #1

Trying to Finish in Record Time

There is nothing wrong with a little competitiveness against yourself, in fact throughout your training it will have helped you to improve. However during your initial 5k, the goal should ideally be to just finish the race without needing to stop. You can attempt to run faster in future races.

Mistake #2

Keeping up With Other Runners

Trying to keep up with a little old lady or a fellow runner who looks particularly out of shape is a big oversight. You have no idea what level of fitness other runners have, any increases of speed or extra effort you use to stay with or run quicker than them will usually take its toll on you at some time in the race.

Mistake #3

Going Too Fast at the Start

With the excitement and noise of the starting line, many runners get carried away with the mood and set off at fast pace under a shot of adrenalin. This really takes it out of your legs and depletes your energy stores, leaving you finding it hard to keep going.

To find out how to run a 5k easily in just 6 weeks, How To Start Running is a superb choice. It’s an entertaining and uncomplicated to use running program  for beginners that want to learn how to successfully run 3 miles (a 5k) without needing to rest.

If you want to learn how to start running and follow a step by step running guide for beginners, so you’re easily capable of running 3 miles without stopping, you need Couch-to-5K Training Program

It’s a proven and effective way to skyrocket your fitness levels way beyond where they’re at right now and a great read for any beginners. You’ll learn insider runners ‘secrets’ and many more time saving, fitness boosting tips.

Click here to get your 5K Training Program

 

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Running Tips: Diet and Nutrition Guide for Runners

Running Tips: Diet and Nutrition Guide for Runners

Runner's Nutrition and Diet Plan

It is crucial for a runner to stay on an appropriate and good diet plan. Although, the description of a “good diet” varies based on the activity you choose and how often you perform it. Running is no exclusion to this.There are several schools of thought that provides recommendations on the best diet that is most beneficial for runners.  And the diet you decide on will depend a lot on your running goals too.

Generally, long distance runners just like those who run marathons and ultra marathons have a need for higher amount of carbohydrates than a runner who merely goes short distances. So once you have determine what type of diet plan you are comfortable with, you need to consider as well the intensity of your running training and your running goals. Failure to eat enough calories can in fact result in injuries and can affect your overall running performance.

Here are some diet and nutrition guidelines that you can consider.

The Value of Carbohydrates to Runners

Carbohydrates are very vital for the performance of runners, particularly for those who regularly run long distances. The body converts carbohydrates into glycogen which is kept in the muscles and used for fuel during running. However, after a while, those glycogen supplies get exhausted. That is why it is vital for runners to consume a good quantity of carbohydrates. When running long distances, it is also a good idea to grab along something that is high in simple carbohydrates, including sports drinks and gels. After the glycogen in your body is depleted, you will need to restore it with extra carbs.

Carbohydrates Requirements of Runners

A normal diet must compose of 40% carbohydrates. However, for runners,  the figure must be anywhere from 60 to 65%, this is because carbohydrates are a excellent supply of energy. Sodas and candies give carbohydrates, only theirs is the so-called simple carbohydrates or those that give out energy for a short a period of time. What the runners need are complex carbohydrates as these yield energy for long-term use. They can come from pastas, rice, breads, potatoes, and grains. Runners are suggested to take at least three grams of carbohydrates for every pound of body weight everyday. So a 120-pound runner ought to have 360 grams of carbohydrates every day.

Fats

Fats should make up 20 to 25% of the diet. Runners should take their fat requirements generally from mono-unsaturated fats, or those that are liquid in form, as they are believed to meet sports nutritional requirements successfully. Natural oils are good sources of mono-unsaturated fats. Foods with saturated and poly-unsaturated fats, such as red meats, butter, and margarine, are also good, but they ought to be taken in very minimal amounts. Foods with omega-3, an essential fat, must be also incorporated in the runner’s diet.

Protein

To enhance muscle stamina, runners are suggested to take 0.5 to 0.75 gram of protein for every pound of body weight daily. Proteins are not only a reliable source of energy, they also help out in muscle growth and repair of broken muscles. Protein, which ought to be 15 to 20% of a runner’s diet, can be acquired from nuts, eggs, fish, beans, grains, and low-fat dairy products.

Vitamins and Minerals

Latest reports pointed out that a runner’s diet must have the vitamins A, C, and E. All three have antioxidant components that can clear of free radicals. Calcium, which strengthens bones and prevents osteoporosis, and iron, which helps in the delivery of oxygen to all areas of the body, ought to also be included in the diet.  Although most of these vitamins and minerals are obtained from supplements, foods are still the suggested source.

Electrolyte Balance

Runners sweat a lot. As soon as this happens, beneficial minerals are lost which is potassium. The term “electrolytes” refers to the balance in your body between sodium and potassium. A deficiency in potassium can result in problems similar to muscle cramping, that  can affect your running.It is vital to substitute these electrolytes while running. Sports drink is a valuable product to have on hand. Drink a bottle just about an hour prior to each run and try to sip on it whilst running. It also makes a great after run drink. The sooner you replace lost carbohydrates and electrolytes, the easier it will be for your body to recover instantly from your run. Sports gels are also a good alternative to sports drink, simply make sure you drink water with it.

Enough Fluid Intake

Dehydration can be a immense hindrance for runners, particularly when running in hotter temperatures. Not drinking enough water all through the day and during a long run can be hazardous. Dehydration is a major condition and one that can land you in the hospital. To prevent it, sip water right through the day and before and during your runs. You may also want to consume several sports drink to help restore electrolytes.

Calories

The next thing to be concerned about with regards to individuals who are into running are calories. There are critical rules on the quantity of calories an individual must use on a regular basis. These are based on the person’s recent weight and activity level. For runners who are keen on intense training, these might not be very true. There are plenty of calorie calculators existing online or you can get seek advice from your doctor.

Sample Calorie Scale

An illustration would be a runner frequently consuming 2,500 calories a day and running about 7 to 8 miles daily. If he still feels worn-out, he may have to increase his calorie consumption. If the runner is already at an ideal weight, he ought to attempt to take as much as necessary calories to maintain his weight.

Finally, the quality of the calories consumed must also be painstakingly considered. They have to come from outstanding sources such as whole grains carbohydrates, lean protein sources, and heart-healthy fats.

Keep a Running Diary, Record Your Progress and Learn What Works For You

When you run for a while, you will start to identify what works for you. Most runners develop their own pre-run and post-run rituals in time. They also find that they crave certain foods that they should, like bread and pasta.The critical thing to do is listen to your body.

Consider the outline guidelines but also bear in mind to adapt them to your own requirements and lifestyle. Once you do this, you will observe that you feel much stronger and possess a lot more energy.    Remember that diet and nutrition is a very vital factor in such an activity as running. It is not just a matter of energy but also of healthiness.

If you want to learn how to start running and follow a step by step running guide for beginners, so you’re easily capable of running 3 miles without stopping, you need How To Start Running

It’s a proven and effective way to skyrocket your fitness levels way beyond where they’re at right now and a great read for any beginners. You’ll learn insider runners ‘secrets’ and many more time saving, fitness boosting tips.

You can find out all about it here… How to Start Running

To know more about doctor approved diet plan visit Bistro MD.

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Couch to 5K – Training for a 5K Run

Couch to 5K – Training for a 5K Run

If you are a running beginner and you would like to take part in a race then you need to learn how to train for  a 5k  often times called Couch to 5K training. The 5K run is the shortest race length and the race that most running beginners can aspire to completing.

However, before you set one foot on the tarmac there are a few things you need to do first:

You need to ensure that your body is actually capable of completing the task. A visit to your doctor should confirm this.

Get any past injuries or niggles sorted out by a physiotherapist. Starting any fitness plan with existing injuries is a blunder but starting a running program will be disastrous.

You’ll also need to spend some money and get yourself a quality pair of running shoes. Wearing the correct shoes for your running style is very important. Try visiting a specialist running store that can test and identify your particular running gait so they can give you the exact running shoes you need. You can also visit our post about foot pronation so you will be well-informed about this prior to visiting a running store.

A mistake most beginners make is to put on their new shoes and start training straight away.

STOP you must wear in your new shoes so your body gets used to the small changes in your foot posture because these changes may cause injury problems. As an alternative wear them around the house or for short periods of time during the day for at least a week.

Do some research, discover how your body responds and adapts all through your training so you know when to increase your training or when to hold back.

5k Training Program Lastly you’ll need a couch to 5k training schedule to follow so you can train for a 5k run properly and avoiding injuries.

This will provide the backbone of your training,  it doesn’t have to be cast in rock, if you need days off, take them, but as much as possible try to improve and change things as your schedule dictates.

Want to learn more great running tips and couch to 5k training while following a step by step running program for beginners, so you’re easily capable of running 5k without stopping? Then you need How To Start Running

It’s a proven and effective way to skyrocket your fitness levels way beyond where they’re at right now and a great read for any beginners. You’ll learn insider runners ‘secrets’ and many more time saving, fitness boosting tips.

You can find out all about how to start your couch to 5k training here… http://runningandmarathon.com/howtostartrunning

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How to Run Faster – 3 Great Tips

Want to know how to run faster? Well it’s quite a simple process. You need to change the way you train. Whilst you should be trying to increase the speeds you run at to a certain degree, there are many more efficient ways of increasing speed.

In order to learn how to run faster it is important to develop both strength and endurance in to the legs, so to do this you must change your training so that you start to do some shorter but faster runs and cutting down a little on the distances that you run each week.

Studies done on a group of regular runners in a Danish university proved that a reduction in mileage and the addition of a number of shorter sprints gave the subjects an overall improvement in the speeds they ran at. The test runners were monitored against another group of experienced runners that continued to run longer distances at a slightly faster pace.

Sprinting is a great way to build power in to the legs as it predominantly calls upon fast twitch muscle fibres to contract quickly instead of the slow twitch muscle fibres which are mainly used during normal running sessions.

To do sprints it’s important to allow plenty of time to warm up and stretch the muscles thoroughly. You would ideally perform a number of warm up sprints, building up speed gently with each attempt before going for an all out sprint. Try to do around 5 all out sprints leaving plenty of time for recovery after each one.

After a sprinting workout you again need to allow time to cool down properly and stretch out the muscles thoroughly.

Following sprinting, you should allow at least 48 hours before challenging the legs in a similar way as you can expect quite a lot of muscular soreness until the fibres have repaired fully.

Another option you have is to use resistance training in order to develop the power of the legs. Not only will resistance training build strength in the legs but by following a well rounded program, you can expect to see improvements in posture, weight loss, toning and confidence.

Using weight training improves the muscles ability to contract faster enabling the muscles of the legs to work harder before tiring which is perfect for anyone that wants to know how to run faster.

Running hills is another great way to increase the speed that you run at because running up an incline increases the overload placed on the muscles. This is due to increased demand for oxygenated blood in the working muscles. Once the heart is unable to pump the oxygen to the muscles and remove lactic acid build up quickly enough you will need to stop or slow down.

If you don’t have any hills then try using an inclineable treadmill instead.

If you want to learn more great running tips and follow a step by step running program for beginners, so you’re easily capable of running 3 miles without stopping, you need How to Start Running.

It’s a proven and effective way to skyrocket your fitness levels way beyond where they’re at right now and a great read for any beginners. You’ll learn insider runners ‘secrets’ and many more time saving, fitness boosting tips.

You can find out all about it here… How to Start Running

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How to Breathe When Running

How To Breathe When Running

When we look at the question how to breathe when running, we need to consider the role of the air that we breathe in and what its main purpose is.

One of the main purposes of breathing is to supply the working muscles with freshly oxygenated blood to allow the muscles to contract continuously.

The extent to which this happens will vary depending on the intensity of the exercise that is being participated in. Situations such as running in low temperatures and running very fast will have a bearing on the way you need to breathe.

One thing you must concentrate on doing is to breathe as deeply as possible because this fills the lungs as fully as possible. Think about breathing down to the depths of your belly so that you can feel your tummy rise and fall with each breath, not only your chest.

The most effective way of breathing when running is to use your mouth and nose at the same time as this helps you to take in the largest amount of oxygen and expel the greatest amount of carbon dioxide.

However this isn’t always practical as the nose can be blocked due to allergies or simply a head cold, so you might have no option but to breathe only through the mouth.

You should aim to get in to a rhythm with your breathing as this ensures that you’ll take in as much air as possible consistently. This helps to avoid panting or taking shallow breaths, neither of which are efficient ways of supplying oxygen to the muscles and organs of the body.

Adopting a slow pattern of breathing also helps to keep the heart rate as low as possible.

When you’re running a steady session, a good breathing test is that you should still be able to hold a conversation comfortably. Obviously for more intense training such as interval training or sprinting, there will be times when you simply can’t breathe this way and you’ll find that you tend to pant in an attempt to get in more oxygen. This is normal, just try to slow down your breathing rate as soon as you can.

At times when you feel yourself getting breathless, it can help to focus on breathing in deeply through the nose. This is quite the opposite of the normal way of breathing when running, but the purpose here is to slow down the breathing rate and take in deeper breaths.

Another time that you should breathe in through the nose is during cold weather. The reason for this is that the nose filters and warms the air more efficiently than simply breathing in straight through the mouth.

Knowing how to breathe when running is a big benefit, but it won’t ruin your attempts to run if you don’t get it exactly right straight away. As you progress and run further and faster then you will see a big difference in your performance. But as a beginner just understand what you’re trying to do and why and start slowing your breathing rate down as much as possible and take in as much air in as you can with each breath.

Here’s a summary of exactly how to breathe when running:

*   Take deep belly breaths
*   Breathe in through your nose and mouth
*   Breathe out through your mouth
*   Focus on creating a breathing pattern
*   Slow down your breathing rate as much as possible

Proper breathing is very crucial to long distance running. Knowing the right breathing techniques will help you greatly in reducing shortness of breath when running and to cover greater distances without tiring quickly and easily. If you would like to know more of specific breathing techniques that you can use and integrate to your running training plan, visit our post “[intlink id="60" type="post"]Breathing Techniques in Running[/intlink].”

If you’d like to learn  different breathing techniques and how to start running and follow a step by step running guide for beginners, so you’re easily capable of running 3 miles without stopping, you need ‘How To Start Running ebook guide.

It’s a proven and effective way to skyrocket fitness levels way beyond where they’re at right now and a great read for any  running beginners because you’ll learn tons of runners ‘secrets’ not only how to breathe when running but also many more time saving and fitness boosting tips, so you learn at the same time as getting fitter.

You can find out all about it here… How To Start Running.

 

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