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.

Preventative medicine is always much cheaper in the long run by developing sound exercise habits. Running is one of the best forms of exercise to benefit your cardiovascular health. If you don?t like to run then other forms of exercise will work too.
Running is a high aerobic activity therefore increases the metabolic rate of burning more calories. Running takes a lot of energy so it burns up many calories. So if you want to melt some pounds away while your working on your cardiovascular health, you get the benefits there as well.

Running makes your heart get bigger which is a good thing. With this pumping action blood flows freely from you heart delivering nutrients to all parts of your body. On the return trip the blood picks up waste products so your body can expel them.

More benefits include a much higher energy level with a higher red blood count. Running increases the production of red blood cells transferring oxygen throughout the body. Many newcomers to the world of running get discouraged in the early weeks of running because it?s a little tough. Even veteran runners for the first mile or so, can be a little choppy until you get to the good part. But, that?s why we keep going because we know the good of it and the benefits that come from it.

Running makes your breathing muscles much stronger. The oxygen in your lungs mix with blood sending out to all your muscles feeding through all the capillaries. It?s so much more efficient than non-runners. Picture yourself pulling up to a red light. You the runner is a dragster and you look over to the 1947 Ford pickup to your left?that?s the non-runner! It?s as different as night and day!

One of the largest benefits of having this machine?your building at whatever age you may be?is it reduces your blood pressure! Heart disease still remains to be one of the leading causes of death every year. And, that?s what gets me is because if there is one thing you should not be dieing from?is heart disease! People have control of it! This is what I?m getting at. You can?t control getting into an auto wreck or getting your head shot off. However, you can control building a strong heart and cardiovascular system through exercise and good nutrition.

More of the same, running benefit?s the cardiovascular system because the body releases endorphins into the blood stream. This high shot of endorphins into the blood is a rush! It?s been proven to increase your sense of well being, mood and self image. All in all take care of you cardiovascular system and it will take care of you! Run don?t walk to your fountain of youth. Life is precious and can be gone in the blink of an eye. Run copies off of this article for the good health of you and your employees. Don?t be one of those that wait until?you get a wake up call, because next time it may be too late.

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Diet for 200/400/800 runner?

Hello
Please can someone recommend what I should be eating
I mostly do 200, 300, 400, 800 in competition and train for these events
however I am best at 400h hurdles, and also do a bit of sprint hurdles and heptathlon events ect.
I train usually 3 times a week at the track and go for a jog maybe two times a week
I do some weights (only a few times a month)
and I also do a bit of core strength work at home 2x a week (sit ups, press ups ect)
I am at quite a high standard, (12th best in my age age group in the country for hurdles)
I am a 16 year old girl
5,4 and just over 9 stone
I just want to know what I should be eating in order to run to run faster
also I think I might benefit from losing about a stone or so, but I dont want a diet plan, just want to get the most out of my food
any help will be appreciated
Thankyou

Answer
Eat mostly complex carbohydrates, with protein.
There are no super foods that will make you run faster, you just need to eat healthy and stay away from junk food and sodas.
Since you are a girl you might need supplements.
I like to eat a protein bar after training, since it is simple and you need protein after you work out.
If you eat well you should weigh what you should weigh so I would not intentionally try to lose weight.

Ever wondered why running workouts are actually included in almost every workout program on the planet? Running is actually called the universal workout – a Fit Fem fun fact! Running is a very important part of life, and nobody who had the ability to do so would have passed up on the chance especially when they were young and strong.

After a child learns to walk, the next thing he or she would eventually learn would be how to run. Think about every sport played and fun games played in schools, like basketball, soccer, and hide and seek; they all include running. Or how about the fitness tests we had in school during gym time; the mile? Even when we grow up, the very likely thing to do to start our workouts would be to run on the treadmill or to jog outside.

See, running has so many benefits; this is the reason why many people include running exercises in their workouts that could last from 5 to 60 minutes. It isn?t hard to see why people run, but for the benefit of those who couldn?t, here are some interesting facts about running:

Running would promote the production of good cholesterols, and that is one main reason why so many people who have suffered and survived a heart attack would be most likely incorporating running workouts after they recover, of course if the doctor permits them to do so. It speeds up metabolism and efficiently burns fat leading to weight loss. Running workouts would hugely benefit your lungs and heart, as you are catching your breath and stopping for a while to get your heartbeat back to normal. It could also be a social activity, as there are many people who could run the same places and the same distances you run, and seeing them do such could actually make an instant connection. Some even enjoy participating in marathons as it lends enjoyment and achievement.

Running on the treadmill ain?t so bad too, especially if you can?t afford running outside the house. The best thing you could do then is to simulate the outdoors, so put on your running shoes and take it to a higher level each and every time so that it feels as if you are running outside.

Running workouts reduce stress levels and many people use this exercise to let them think clearly and block out unwanted things from their minds. They use running to de stress and decompress.

So, how are you going to incorporate running?

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When your training moves along, so too does the demand for the proper sorts of foods and vitamins, in particular on your more difficult running days.

Take a look at these 5 golden Rules which every half marathon training guide really should feature…

Leave A Space Between Eating And Training

Amongst the most unfortunate sensations you can have specially when doing a longer run is where your tummy feels full and uncomfortable. This occurs when your previous meal continues to be broken down and assimilated. There’s nothing worse than feeling sickly or you need the bathroom half way through a 10 miler!

Consume Sufficient Water

This may be quite a difficult task to recognise exactly how much you need. The easiest way is to basically drink small amounts continually all the way through your run. The more systematic approach is to weigh yourself just before and then again following your run. For each pound you lose, you need to replace with half a litre of liquid. Therefore, if you’ve been out for a half hour run and you weigh half a pound lower, you should drink quarter of a litre of water on your following 30 minute run.

Fuel Up Prior to Your Extended Runs

Running on a regular basis enhances your body’s need for carbs. If you don’t get enough held in the muscles, your performance could very well suffer. It’s a great idea to have a high carbohydrate food 2-3 hours prior to running.

Have Ample Fruit And Veg

As soon as you ask more from your body the way frequent running does, it’s good to be sure that you are providing it enough of all food types, but especially vitamins and minerals. It is simple to accomplish this by making certain that you are eating at least 5 various pieces everyday.

Boost Your Recovery

Researchers have confirmed over and over that eating within 20 minutes of working out has a significant impact on your ability to recover and recharge afterwards. At this time the body is way more tuned in to the foods eaten. You will have to ensure that the food you eat gives you both sugars to refuel the muscles and proteins to fix and regenerate the damaged muscle cells.

A few good selections could be rice and chicken breast, a peanut butter sandwich, pasta with tuna fish or perhaps a cup of milk and some oat cakes.

Get hold of a very good half marathon training guide to help you to get your eating habits just right as well as your training and the consequences on your health and recovery levels will likely be spectacular.

——

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RULE # 1: Have a plan.

To enter a gym without some sort of plan of attack is like going into battle with bare hands. All must have a goal! It is aimed simply get to the gym three days a week. That may be losing stubborn child weight 20 pounds. Or it may be to train for a show or competition. Whatever your goal, you should make sure you have some structure to your workouts. If you do not take the time to plan, it is likely that stays on the edge of the road and not see results.

RULE # 2: Ask a professional.

Yes we need a commitment of time and financial commitment, to some extent. As a personal trainer, I can tell you to put your money where your health is perhaps the best investment you will ever make. Think of it this way, go to the gym for an hour and work your butt off. Will not you be as efficient as possible during this time? Would not it be nice to have a little variety to avoid hitting the dreaded wall? The advantage of a professional is to see changes in your body, which are the weaknesses or imbalances and help solve them, and can provide the necessary structure to help you see results as quickly as possible.

Rule # 3: Set your goals!

It is extremely important and probably one of the greatest people do not see why the results. The job of a personal trainer is to plan your training program to meet your goals. Without a goal, what do you achieve? How can you go and get better with nowhere to go? Want to have a final goal, which may be in the distant future, but it is also important to set short term goals. Having a goal that is too far to reach can lead to lower interest rates and progress. It is aimed to lose 10 pounds, to be able to do five push-ups, to complete a half marathon in 2.5 hours, or to improve your vertical jump. The point is, there may be many different goals that you might want to achieve, to provide the leadership necessary to succeed in your training program.

Rule # 4: Follow Nutrition.

Another work of his personal trainer is to make sure you do not tamper with food. If you train like a madman, then continue eating foods high in processed carbohydrates and fats, you probably will not see the results. I have all my customers track their food in some way. I took my food! Start with just track their product without changing your habits. Once you do it for a week or two, you get an idea of ​​the gaps or holes in your diet. Then you and your coach can begin to change some things and put more of those foods that are healthy and beneficial for your program.

If you follow these guidelines and stick to your goal, you can not lose! Take some ‘time to get it going soon, but when you place the design on the road to successful programs. The program, which can be changed along the way and stay long term.

Melissa P Farrell is a certified personal trainer in Las Vegas, NV. He works with adolescents, athletes, seniors, groups, one training, weight loss clients, and powerlifters bodybuilders.achieve objectives.
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I want to learn to run (aiming to do a half marathin/full marathon) what is the best training program?

I currently jog and need to work up stamina, breathing techniques and ….?

Answer
Here is a good link.

Basically building the blocks if you want it…to your cardiovascular system. Preventative medicine is always much cheaper in the long run by developing sound exercise habits. Running is one of the best forms of exercise to benefit your cardiovascular health. If you don’t like to run then other forms of exercise will work too. Running is a high aerobic activity therefore increases the metabolic rate of burning more calories. Running takes a lot of energy so it burns up many calories. So if you want to melt some pounds away while your working on your cardiovascular health, you get the benefits there as well.

Running makes your heart get bigger which is a good thing. With this pumping action blood flows freely from you heart delivering nutrients to all parts of your body. On the return trip the blood picks up waste products so your body can expel them.

More benefits include a much higher energy level with a higher red blood count. Running increases the production of red blood cells transferring oxygen throughout the body. Many newcomers to the world of running get discouraged in the early weeks of running because it’s a little tough. Even veteran runners for the first mile or so, can be a little choppy until you get to the good part. But, that’s why we keep going because we know the good of it and the benefits that come from it.

Running makes your breathing muscles much stronger. The oxygen in your lungs mix with blood sending out to all your muscles feeding through all the capillaries. It’s so much more efficient than non-runners. Picture yourself pulling up to a red light. You the runner is a dragster and you look over to the 1947 Ford pickup to your left?that’s the non-runner! It’s as different as night and day.

One of the largest benefits of having this machine?your building at whatever age you may be?is it reduces your blood pressure! Heart disease still remains to be one of the leading causes of death every year. And, that’s what gets me is because if there is one thing you should not be dieing from?is heart disease! People have control of it! This is what I’m getting at. You can’t control getting into an auto wreck or getting your head shot off. However, you can control building a strong heart and cardiovascular system through exercise and good nutrition.

More of the same, running benefit’s the cardiovascular system because the body releases endorphins into the blood stream. This high shot of endorphins into the blood is a rush! It’s been proven to increase your sense of well being, mood and self image. All in all take care of you cardiovascular system and it will take care of you! Run don’t walk to your fountain of youth. Don’t wait until you get one of those wake up calls. Run copies off of this article and pass them around at work for the good health of your employees. You never know…because next time it may be to late. Life is precious, it can be gone in the blink of an eye.

——

Gary Cooper is a writer,internet marketer and a runner from Texas. He enjoy’s networking with friends and new associates around the globe. Stop by his website to learn the latest information on walking, running and nutrition tips click here!
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What is the best diet/meal plan for a Runner?

I’m not a hardcore XC runner, but i have been working out very hard the last week and the pounds are not coming off? I tend to over eat a lot…what’s a good diet plan i should stick to? I also weight train almost every other day!

Answer
do cardio exercise, yoga, pilates its great to burn fat and it will tone ur body as well, drink 8-10 glasses of water. no pasta and no rice and no junk food and low carb.
U should have a healthy balanced diet have more fibre and protein in your diet they keep you full and energized and you should have small meal every 3 hours and don’t eat before 3 hrs of going to bed. check this site for article on how to increase metabolism, soup the hunger satiated, fat burning foods, lazy way to lose weight, high protein diet and fibre and more fibre this should get you started and very easy to follow with great results

http://cashsunshine.blogspot.com/2008/05/increase-your-metabolism.html

http://cashsunshine.blogspot.com/2008/05/soup-hunger-satiated.html

http://cashsunshine.blogspot.com/2008/05/6-fat-burning-foods.html

http://cashsunshine.blogspot.com/2008/04/lazy-way-to-lose-weight.html

http://cashsunshine.blogspot.com/2008/04/high-protein-diets-for-weight-loss.html

http://cashsunshine.blogspot.com/2008/04/fibre-fibre-and-some-more-fibre.html

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What are some good running shoes that will support my arches?

After I workout I get a horrible aching pain in the arches of my feet.
I want to start running properly so I need some different shoes to the ones im using now. Can anyone recommend a good pair of running shoes that will support my arches?

I am looking for specific trainers so links would be much appreciated.

P.S. I live in England, UK so no american sites please.

Thanks!

Answer
In order of the ones that have worked best for me…Brooks, New Balance, Asics, Adidas.
Each has its strong points, but you need to try them on to see. My wife loves the Asics gel shoes.
Check out the Brooks website ; they will help you determine what type of shoe you need. If you have a good specialty shoe store…a running store, they may have knowledgeable folks who can help you. Be ready to pay for a good pair, they are not the cheapest things to put on your feet…but your feet are worth it. When you have put 500 miles or so on them, they can still be used for other things, like walking ! Most runners I know get about three to five months out of a pair.

Not only is running a very effective way to get fit and lose weight, but it?s also free and can be done almost anywhere at any time. If you?re a couch potato then you won?t be able to run a 5k race without any preparation. However it is possible for virtually anyone to run one after only just a few short weeks of training. A good 5k training plan will help you to achieve this goal.

A 5k race is a great distance to run for beginners because it is a relatively short distance and can usually be completed in around 30 minutes. Therefore the training doesn?t need to be too challenging or time consuming.

The St Patrick?s Day, 4th of July race and many charity races are usually held over the 5 kilometer distance. They have a wonderful atmosphere to take part in and the sense of achievement you?ll get after running one is amazing.

So if you?d like to go from couch to 5k runner anytime soon or you just want to get fitter and lose some weight, then you should follow the 5K Training For Beginners running plan.

Always bear in mind that any new exercise or activity you take part in carries some health risks, especially if you?re a couch potato and never do very much at all. I recommend that you get a check up from a doctor and start off very gradually.

Everyone has a different level of fitness and quality of health and for this reason we should all choose activities appropriate to ourselves. Running has universal benefits if you follow the right advice. There are many giveaway guides available on the internet today, but none that are as effective, cutting edge or comprehensive as 5k Training For Beginners. For the fun runners amongst us, other training plans may work, but for those who are a little more serious about running a 5k in the shortest time possible, then this running plan is an absolute must.

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