4 Ways to Change Your Mind about Running Blues

running blues

Image source: http://www.flickr.com/photos/40140259@N07/4556138512/

Not everyone is a fan of running. Perhaps you don’t like it when you have to go the distance. This problem can be addressed if you are sprinting for a mere 30 seconds. Pacing up might give you an adrenaline rush. Some people dislike running because it’s boring.

Add a spice of sprinting and see how things change your way. I am here to change your mind forever. When your running gets long and boring, you need to concise it with sprint intervals. This is a perfect blend of time intervals and distance. Shared below are some running tips for sprinting.

Keep it concise

While starting out, the sprinting time should be as limited as possible. People might mock at your stamina but starting slow will help you build endurance without straining your muscles. Hard runners will feel tired very soon and this is more frequent for new runners. Since your mind is not trained for this much intensity, it will feel tiring in the beginning. Aching muscles will slow down the runner so its better to keep it brief.

Don’t forget to recover

There must be a substantial gap between each set of sprinting. When you are all set to begin another set of sprinting, try slowing it down for a few minutes. This will buy time for your muscles to recover from the stress of high intensity exercise. Also, ample rest prepares you for the next set of sprinting when you can run with revived energy and strength. Without rest intervals, your sprinting speed will eventually decline and your body will not get the benefits of this exercise.

Walk between sprinting sets

Sprinting intervals must have brief sets of rest. If you are jogging during that time, your muscles might not get time to recover. Try walking between sprinting sets. When you will start your next set, it will be easier to maintain your personal best intensity.

Minimize running time

This running routine should not take more than 20 minutes including all sprinting intervals and resting phase. Long duration running is hard on muscles and tests your stamina to an extent that you might prefer giving up.How to approach long runs click here.

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Embrace Running Again – 5 Ways to Spring Back To Action

If a runner gives up running for a while, then finding the courage to get out of the couch can be tricky. The unpredictable weather can be your excuse for a few days but if you were a consistent runner, you will never be able to part your ways from this sport. Take some best interval training sessions and it will be easy to jump into some races.

The big question is how to overcome the long lapse of training. For a long while your one day off changed to three days off, the stamina for long distance running was lost and you feel bulkier than before. There is still hope. Getting back in form is just 5 steps away.

start running

Image source: http://www.runningonjuice.com/2011/05/22/i-think-about-when-i-am-runningin-pictures/

Step 1: Make it routine

In the beginning, putting on your sneakers and making up the mind to run is more important than running fast. First step is always the hardest. If you are past that stage, you will make a consistent runner. Don’t be ashamed of running two miles in a day. At least it’s better than no miles at all. Maintain a consistent and steady routine for one week.

Step 2: Enjoy your run

Run to enjoy, not to compete! And it’s best to leave your watch home for a few days. This is the time when you will adapt to the environment. Watch the sky, slow down to notice your favorite trail in the park. The more you enjoy running, the better will be the chances that you will take it seriously.

Step 3: Find a running partner

A brief trot in the park with a running companion will help you overcome physical and mental exhaustion. Don’t go on bragging on hitting a new mark or complaining about how sore your muscles feel. Notice different runners on the track and make a laugh. Socializing will help you get more consistent.

Step 4: Kick up with more speed

If you are not a professional athlete, there is no need to crank up hard intervals. Only try 10 to 12 minutes of sprinting followed with lots of rest. Another alternative to intervals is uphill running. This will give a similar experience for legs but uphill running involves more muscles.

Step 5: Establish a goal

Setting the goal can never be the first step of any training let alone running. After developing focus and interest in running, it’s time to get back in the habit of running. Try following these running tips in the correct order and you might actually find yourself embracing running again.

Top Celebs Who Have Run a Marathon

Everyone feels elated gossiping about celebrities, politicians, musicians and TV actors. What they fail to realize is the fact that they are humans after all. They are as excited about running in a marathon as any of us. People just see them as rich and famous and love to stack up against them. In my attempt to prove them more human, I have selected a list of celebs who have participated in any Marathon

Will Ferrel

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image source: will ferrel: http://au.lifestyle.yahoo.com/banzai/run/galleries/photo/-/11942531/celebrity-marathon-runners/7657887/

This guy is funny and no one takes him seriously but when he took part in the Boston marathon, his figures shocked everyone. He finished in a span of 3:56:12. Don’t worry Will, your legs will forgive you eventually!

Oprah Winfrey

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oprah : http://www.blisstree.com/2011/08/02/fitness/run/motivational-mantra-oprah-winfrey-says-finishing-marathons-is-better-than-winning-emmys/

Needs no telling what took Oprah to the echelons of fame but there is something very few people know about her. Oprah has also been an inspiration for marathoners. This lady actually accomplished her fitness goals and went to participate in Marine Corps Marathon. Her timings were not any less amazing. In fact, she inspired a whole generation to kick off from their couches. Perhaps other marathoners can get a few running tips from her. Oprah made it to the finish line in 4:29:20.

Freddie Prinze, Jr.

It’s the participation and not winning that counts here but that doesn’t mean you can kill your pace Freddie. I can understand all the female fans stopping you on the way and so he finally managed to reach the finish line in 5:50:49. However, his fans back in Los Angeles would be thankful when Prinze honored them with his presence. Very few celebs have actually been that gracious.

William Baldwin

William has a place of his own in acting but after showing up in New York City Marathon, it seems that this guy can make a fair athlete. His finishing time 3:24:29 is the living example of real running talent. Perhaps those workouts have started to pay off for William.

George W. Bush

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George W Bush: http://running.about.com/od/famousrunners/tp/celebritymarathonrunners.htm

Surprised! You never thought a politician can make it to my list. Well, here we here. The 43rd president of United States actually ran in Houston Marathon and his figures were not disappointing either. He completed the Marathon in 3:44:52. And just to be clear, he wasn’t there in search of weapons for mass destruction.

Click here to read : Famous places to run marathons

Barefoot Running – Pros and Cons

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Barefoot running image source: http://www.primalbritain.co.uk/barefoot-running-cadence/

Barefoot running and walking has been a phenomenon in the past but it has recently been adopted by runners all over the world due to the countless benefits of running this way. In the last few years, some barefoot running marathons have been organized and they were instant success. After scientists and fitness analyst gave their verdict on barefoot running, various shoe manufacturers are coming up with products to promote barefoot running.

Most of these products claim to protect the feet while duplicating the comfy barefoot running experience without the danger of injury. A scientific study elucidates that this type of running is not just good for the feet but also offers countless benefits for joints, legs and the lower back. Besides, the runners on treadmills don’t need shoes but some feet replica shoes will help strengthen core muscles.

Barefoot running benefits

Though barefoot running has created quite a stir in youngsters and people of all ages, there are very few running articles in this category.  Putting on sturdy and high heeled shoes can well be the reason of joint problems and painful feet. However, barefoot running can cast aside all such problems. Moreover, the common problems like athletes foot or other fungal infections arise from wearing shoes all the time. If the runner can get the benefits from barefoot running what’s the

need to put on extra weight on the feet.

Humans naturally have arches over their feet which offer perfect shock absorption. Besides, this is how nature intended it. Your feet are meant to be used for running but shoes can slow you down.
The downside of barefoot running

It’s unethical to promote barefoot running without highlighting its negative aspects. Of course, there is a good reason for the invention of shoes. They aim to protect your feet from harmful object lying around. When you are running, it’s difficult to watch out for harmful piercing objects on the road. The runner can get injured from glass, stones and other pointy stuff lying on the road.

Moreover, your feet cannot offer sufficient grip when the road is slippery or wet. This will ultimately affect your performance. If you are the only one running barefoot then there is always the risk of getting hurt from other runners on the way who have their shoes on.

5 Ways to Improve your Running Speed

running-speedimage source: http://traveltips.usatoday.com/chile-pepper-festival-arkansas-107914.html

Running may be the most fun way to stay fit and healthy. Running is a great form of cardiovascular exercises that keeps your heart healthy and increases your pulse rate. Running and burning calories are interlinked and offer you multiple health benefits related to your overall physical fitness. It is also one of the most convenient workouts as there’s no requirement of gym, exercise equipments or instructors. Just you need some time, a passion to stay fit, a safe terrain to move on and a decent pair of shoes.

Running is wildly popular in all age groups as per their fitness level. A regular running routine can slow down the aging effects. You can easily find runners of all shapes and sizes around if you hit any park or jogging trail anytime of the day mostly at dawn and dusk. The most valid reason and charm of being so popular is that anyone can do it. However, learning proper technique is essential to limit the injury risks and discomforts and improve the running capability. There are several safe ways to enhance your running fitness and challenge yourself with higher running goals. Here are some of the running techniques that allow you to increase your speed and ability to run more:

  1. You can run faster if you run but you have to keep calm as it is not possible and advised to try to have the faster pace at once.  Not paying attention on safety grounds may harm you a lot. Do not brutally force yourself to reach maximum goals in minimal time. It is of no good to make the fun workout a punishment for your body. Quality should be the priority. One should be patient and persistent if want to run faster and safer.
  2. To increase your speed you should revise your training and form. You have to focus on minimizing the unnecessary moves during running. Learn proper techniques to ease the joint stress and moving forward tranquilly. Concentrate on moving quietly while running as it emphasizes on soft landing that is best for your joints. Hard steps show that you are exerting more energy.
  3. Include various workouts and terrains in your regular routine to increase strength and speed. Try a variety of situations that let you enhance your performance. Running on hills is a fantastic way to stabilize your ability, build your strengthen and increase the running speed. However, you should be careful as it can hurt. Running up the steep is always hard but results are also great.
  4. Focus on strengthening your core muscles. They are important in driving and balancing the body. It is important to keep core fit to speed you up. Running is not ideal for building muscles but you have to work out in strengthening core abdominal muscles to increase your running ability. Having stability in core muscles assists in developing better running technique and leads you to be faster.
  5. Buying the best running shoes is one of the best investments that you can do to your fitness. It helps you in increasing your speed and form. It makes the running time a fun time for you that provide you mental pleasure and peace along with the physical fitness. It is recommendable to thoroughly check your running shoes for fit and comfort.

Importance of Proper Breathing for Running

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image source: http://www.fitnessrepublic.com/running/how-to-lose-more-weight-by-running.html

If you want to lose weight and get rid of extra pounds then aerobic exercises can do a lot for you. Aerobics are one of the best ways to burn calories and stay fit and healthy. Running is one of the best aerobics that is easy to perform without using any equipment or training. The only thing is to keep an eye on some proper running techniques that allow you to get maximum benefits in minimal time. There are several particular running tips to prevent you from any discomfort or injury risks. Proper breathing is also one of the most essential element to focus on before begin your running workout. Breathing is a critical part of healthy living. People are aware that breathing is important to life but many of them don’t know how to breathe properly.

Body needs immense amount of oxygen during physical activities. It is important to develop proper breathing habits according to the activity you are engaged in. Proper breathing maximizes oxygen intake which is essential to stimulate proper blood flow and to make body function well. Breathing develops lung capacity for physical activities. Inadequate breathing harms performance whether it is physical or mental. For an activity like running it is the most important part to breathe properly to avoid early fatigue. Getting adequate oxygen must be your prime aim for running.

Bad posture during running cause having less amount of air going into your lungs. It can impede your performance and leads you to fatigue and discomfort. Make it easy for your lungs to expand properly via proper posture with a neutral spine and upright position. Upright and straight posture assists get more oxygen into your lungs.

There is a debate that which is better to breathe through nose or mouth.  All have their own ideas about but generally for running it is better to breathe via both the mouth and the nose to get the maximum amount of oxygen. Having immense amount of oxygen into your system really helps your muscles during running. It is also important to deep breath before begin running to warm up your body.

Defining ‘Technique Threshold’ and Unlocking Its Potential in Running

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So far, very few trainers and running blogs have emphasized the importance of technique threshold! It is known to unlock the running potential of the running participant.

What is ‘technique threshold’?

When you achieve a speed at which the good running technique begins to falter, then the technique threshold is reached. The idea can be understood by considering a simple test. Find a flat and peaceful 100m stretch and start by jogging at a brisk pace for 10 meters and increase speed after every 10 meters. Starting off slow will help you increase the speed gradually.

  • Sprinting out since the beginning will make you lose stamina after going 30 meters. Now that good technique for running that took you to 30 meters will falter and you will feel these changes:
  • An effortless exercise will get tensed and the muscles will feel strained.
  • As a result of tension and stress, the ideal posture for running gets affected. Some people start twisting during the running or hold their chest out.
  • Since the runner is applying more effort, the arms start pumping rather than staying relaxed for distance running.
  • With more distance, the stride gets less coordinated and is certainly not fluid anymore.
  • If you attempt this test both as a sprinter and then with technique threshold, you will be able to notice the difference.

This simple test will let you find your technique threshold. Runners with high technique threshold can run long distances faster while still remaining relaxed. As for those with lower threshold, there is a likelihood of technique wobble at a low speed.Read interesting distance running tips.

Correct Running Posture Makes All The Difference!

Running is the simplest form of exercise that apparently requires minimal training. But believe me , there is lot to it than meets the eye. I personally improved my stamina and run-times after training. There was also a subsequent decline in injuries. While training, I was familiarized with several running tips but there was one thing that worked wonders. It’s the running posture which is highly important for a distance runner. When you are vulnerable to repetitive impact injuries while running, your correct posture will prevent any major damage.

Running Posture Comparison

Running Posture Comparison

Running is the simplest form of exercise that apparently requires minimal training. But believe me , there is lot to it than meets the eye. I personally improved my stamina and run-times after training. There was also a subsequent decline in injuries. While training, I was familiarized with several running tips but there was one thing that worked wonders. It’s the running posture which is highly important for a distance runner. When you are vulnerable to repetitive impact injuries while running, your correct posture will prevent any major damage.

Follow a running posture from head to toe

One of the simplest running techniques can be developed by “puppet posture” visualization. Picture a string keeping you upright. You are hanging from that string and your feet barely reach the ground. With this technique, you will get a feeling of floating through the air. This will make running exercise seem more natural than it already is.

Keep your head pointed up straight

While running keep your head up. Some runners are in a practice of looking at their feet. This can compromise the posture of the runner and sometimes makes them lose balance.

Eyes should remain alert

A runner’s eyes should remain focused on the target with occasional darting around to watch out for obstacles or nearby pedestrians who conjure up on the sidewalk.

Ears are better left vacant

When you are running outside on sidewalks, your ears must be ready to listen to horns and sirens. If you are using headphones, keep the music at a low volume so that you can hear other sounds.

Shoulders should be relaxed

It’s natural to clench shoulder blades when you are tense but the perfect position is to keep them relaxed. Shoulders clenched to the neck will compromise the position of hands.

Legs taking shorter strides

When your legs take longer strides, it’s difficult to maintain posture. On the contrary, longer strides will cause strain or muscle pull and the runner loses more energy. You certainly don’t want to burn out before the finish line. Adopt the correct posture and you will be able to maintain a balance between long and short strides.