Don't let people who look like serious runners intimidate you. Many people look like they are about to race for a gold medal at the Olympics. But don't get caught in that place of thinking that everyone looks so strong and fit. Looks mean nothing. Only your own inner determination to do your best gets you to the finish line. This is your race.
Run from your heart! Do not get so caught up in trying to beat a certain time that you lose out on the truly amazing experience of running a marathon. It is a gift to run a marathon so drink it in and enjoy every minute of it. Also, consider running for your favorite charity! It will make you stronger. No matter what your time, this will surely be one of the best days of your life. Have an amazing run! Jonathan Roche
Saturday, December 23, 2006
Friday, December 15, 2006
Tips
Use the holiday season to set goals.
Use the holiday season to set goals in different areas of your training: focus on strength and flexibility or other forms cross-training.
Don't be afraid to take a break from running every once in a while.
Don't be afraid to take a break from running every once in a while. As long as you maintain fitness and the right mindset, you'll come back an even stronger runner!
Running enhances mood and productivity.
Running enhances mood and productivity, so morning runs can help you to function better throughout the day.
Combine cross-training with running to maximize running fitness.
Combine cross-training with running to maximize running fitness with lower actual mileage. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training.
Hit the beach for a workout that will strength your legs and incinerate
Use the holiday season to set goals in different areas of your training: focus on strength and flexibility or other forms cross-training.
Don't be afraid to take a break from running every once in a while.
Don't be afraid to take a break from running every once in a while. As long as you maintain fitness and the right mindset, you'll come back an even stronger runner!
Running enhances mood and productivity.
Running enhances mood and productivity, so morning runs can help you to function better throughout the day.
Combine cross-training with running to maximize running fitness.
Combine cross-training with running to maximize running fitness with lower actual mileage. You can substitute 25 to 30 percent of your weekly "mileage" with cross-training.
Hit the beach for a workout that will strength your legs and incinerate
Tuesday, December 12, 2006
Where To Run
By Josh Clark
Much of the beauty and appeal of running lie with the simple fact that you can do it anywhere and anytime. No matter whether you're a city dweller or a veritable hermit hundreds of miles from civilization, your exercise space is only as far away as the nearest doorway.
Particularly as a beginner, though, you should seek out a place where you can relax and be at ease, where the scenery will hold your attention and take your mind away from what your body is up to. When it is convenient, go for pastoral; the calmer the better. Even the busiest cities have parks and waterways that make for carefree running.
Do your best to stay off the pavement, or you may find your legs punishing you with shin splints If there's no way around it, at least stick with asphalt instead of concrete; it's softer and more forgiving. Trouble is, this may often mean running along the shoulder of a road. If that's the case, be very careful and run defensively.
Dirt paths or grass, though, are ideal surfaces firm enough to give you sure footing but soft enough to offer some shock absorption. A special bonus is that dirt paths often come packaged with forests, countryside and other assorted natural scenery. The aesthetics, as well as the terrain, are in your favor.
Less aesthetically interesting is the track. Many new runners seem to think that that big oval behind the local high school is the defacto place to run. In fact, you really never have to go there at all -- at least not until you begin doing speedwork, and you don't have to worry about that for a while yet. It can be monotonous going in a single short loop over and over and over again. Find somewhere more interesting and more relaxing, and make it your own.
Running the roads and paths of your neighborhood can be a wonderful way to see your community from a new vantage point. Explore and enjoy.
Much of the beauty and appeal of running lie with the simple fact that you can do it anywhere and anytime. No matter whether you're a city dweller or a veritable hermit hundreds of miles from civilization, your exercise space is only as far away as the nearest doorway.
Particularly as a beginner, though, you should seek out a place where you can relax and be at ease, where the scenery will hold your attention and take your mind away from what your body is up to. When it is convenient, go for pastoral; the calmer the better. Even the busiest cities have parks and waterways that make for carefree running.
Do your best to stay off the pavement, or you may find your legs punishing you with shin splints If there's no way around it, at least stick with asphalt instead of concrete; it's softer and more forgiving. Trouble is, this may often mean running along the shoulder of a road. If that's the case, be very careful and run defensively.
Dirt paths or grass, though, are ideal surfaces firm enough to give you sure footing but soft enough to offer some shock absorption. A special bonus is that dirt paths often come packaged with forests, countryside and other assorted natural scenery. The aesthetics, as well as the terrain, are in your favor.
Less aesthetically interesting is the track. Many new runners seem to think that that big oval behind the local high school is the defacto place to run. In fact, you really never have to go there at all -- at least not until you begin doing speedwork, and you don't have to worry about that for a while yet. It can be monotonous going in a single short loop over and over and over again. Find somewhere more interesting and more relaxing, and make it your own.
Running the roads and paths of your neighborhood can be a wonderful way to see your community from a new vantage point. Explore and enjoy.
Monday, December 11, 2006
Walk Breaks?
Most runners will record significantly faster times when they take walk breaks because they don't slow down at the end of a long run. Thousands of time-goal-oriented veterans have improved by 10, 20, 30 minutes and more in marathons by taking walk breaks early and often in their goal races. You can easily spot these folks. They're the ones who are picking up speed during the last two to six miles when everyone else is slowing down.
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
The mental benefit: breaking 26 miles into segments, which you know you can do Even sub-three hour marathoners continue to take their walk breaks to the end. One of them explained it this way: "Instead of thinking at 20 miles I had six more gut-wretching miles to go, I was saying to myself one more mile until my break.' Even when it was tough, I always felt I could go one more mile.
Friday, December 08, 2006
Do you have the long run blues?
Everyone has a bad long run. These tough runs teach you how to deal with tough portions of the marathon itself. Try running in a group. It will help you get through tough times because others will be there to help motivate you. Also, by helping others through their tough times, you receive positive internal rewards. Keep up the good work, and as usual...let me know if you have any questions.
Wednesday, December 06, 2006
The point is this: Your body won't get used to running long distances, unless it has run those distances on a regular basis. But, the body needs rest between those runs, which is why we suggest no more than two long runs per week and moderate distance on the other days. At the beginning of your training program, those long runs could be 6 miles each. Then, as the weeks go by, gradually increase them. Perhaps week two would see the long runs as 6 & 8 miles, week three 7 & 9, week four: 7 & 10, etc. Gradually increase these until your two runs are closer to 12 and 18 miles. At this point you have built an excellent base. from marathonguide.com
Monday, December 04, 2006
Record Keeping
If you don't already do so, keep a training log. Use a notebook, calendar, running log, etc. to record at a minimum, the following information: miles run, total time run, and shoe model worn. Records can also be kept on resting heart-rate, weather conditions, running route, your perceived exertion level, and much more.
The central reasons for keeping a log are three-fold. First, the log provides a history of your running, crucial to finding the possible cause of a running injury. Second, reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many black spaces! However, do not become compulsive about your running just to "fill in the blanks" or to reach a specific weekly mileage total. I recommend also keeping a shoe mileage chart. By keeping a cumulative mileage total for each pair of the shoes you own, it is easy to determine when it's time to purchase a new pair.
The central reasons for keeping a log are three-fold. First, the log provides a history of your running, crucial to finding the possible cause of a running injury. Second, reviewing a running log can help determine the training methods that have been the most effective in the past regarding your best race performances. Finally, keeping a log is highly motivating, as few runners like to leave too many black spaces! However, do not become compulsive about your running just to "fill in the blanks" or to reach a specific weekly mileage total. I recommend also keeping a shoe mileage chart. By keeping a cumulative mileage total for each pair of the shoes you own, it is easy to determine when it's time to purchase a new pair.
Friday, December 01, 2006
Now that you’ve made the commitment to run this year’s race, it’s probably time to purchase a new pair of running shoes. “There’s plenty of tread remaining” you say while looking at the bottom of your current pair. But running shoes are different from tires! The part of the shoe you can’t see, the midsole, provides the cushioning and support and breaks down after about 350 miles and offers little protection after that. Many running injuries can be traced to using shoes that are either too old or those that don’t match your biomechanical needs. Here are some tips for purchasing and caring for running shoes.
Purchase shoes from a specialty running store as their staff have the expertise to outfit you with the correct brand/style based on your specific foot type, foot strike, and stride pattern.
Don’t wait until race weekend to make that purchase as shoes need a break-in period of at least 20 miles; otherwise you may find yourself in medical tent for the treatment of blisters or bruised feet.
Purchase shoes later in the day when your feet have swelled to their maximum size.
To insure an accurate and comfortable fit, bring the socks you use to the store when trying on running shoes. Synthetic blend socks (brands such as Coolmax, Nike’s Dry-FIT) rather than cotton are the best in keeping your feet dry and blister-free.
Be sure that there is about ½ inch of space (a thumb’s width) between your longest toe and the front of the shoe.
To avoid feet that feel numb or tingly, tie your shoes securely but not too tight.
To conserve their life, use running shoes only for running. After their retirement, their useful life can be extended for knocking around town, washing the car, gardening, etc.
Do not machine wash or dry your shoes. Rather handwash them with soap and water or commercial products.
When your shoes become wet, stuff bundled up newspaper inside to accelerate drying time. You may even want to consider purchasing a second pair to use while your other pair is drying.
By Art Liberman
Purchase shoes from a specialty running store as their staff have the expertise to outfit you with the correct brand/style based on your specific foot type, foot strike, and stride pattern.
Don’t wait until race weekend to make that purchase as shoes need a break-in period of at least 20 miles; otherwise you may find yourself in medical tent for the treatment of blisters or bruised feet.
Purchase shoes later in the day when your feet have swelled to their maximum size.
To insure an accurate and comfortable fit, bring the socks you use to the store when trying on running shoes. Synthetic blend socks (brands such as Coolmax, Nike’s Dry-FIT) rather than cotton are the best in keeping your feet dry and blister-free.
Be sure that there is about ½ inch of space (a thumb’s width) between your longest toe and the front of the shoe.
To avoid feet that feel numb or tingly, tie your shoes securely but not too tight.
To conserve their life, use running shoes only for running. After their retirement, their useful life can be extended for knocking around town, washing the car, gardening, etc.
Do not machine wash or dry your shoes. Rather handwash them with soap and water or commercial products.
When your shoes become wet, stuff bundled up newspaper inside to accelerate drying time. You may even want to consider purchasing a second pair to use while your other pair is drying.
By Art Liberman
Sunday, November 19, 2006
Strategy for Success
Back in January, like most of us, you were probably coming up with your goals for the New Year. Perhaps you want to lose 10 pounds, take 15 seconds off your 5K PR, or run your first marathon. So.... how's it going?
Setting goals is just the first step to accomplishing them. Along with taking action we need to develop some management skills. If we don't, we run the risk of our goals overwhelming us. They become just another source of frustration and cause us to give up.
Here are some tips to help you be successful:
Talk about it. This makes your goal real and powerful. Tell everyone what you are doing. Find people who will hold you accountable to continue moving forward.
Don't do it alone. Create support and collaboration with people who share your common interest. Join the local running club, go to a weight watchers meeting or sign up for a spinning class at the gym.
Be consistent and you'll reap the rewards. It takes time to incorporate a new habit. Give it 90 days before you decide to let it go. You must be willing to make sacrifices to get what you want.
If you slip, regroup and start again. Don't beat yourself up if you fall. This is a good time to check in with yourself, see where you are and change your goals if you have changed. Just get moving again soon.
Chart you progress. Many runners keep track of their runs and goals with a log. Anyone can write their planned and completed actions in a day planner or notebook. Keeping track of your daily effort and accomplishments keeps you focused and committed.
Believe in yourself and your ability to get where you want to go. Enjoy what you discover on your path to achieving your goals. Most importantly, celebrate and reward yourself for each milestone you reach on your journey. by Christine Hinton
Setting goals is just the first step to accomplishing them. Along with taking action we need to develop some management skills. If we don't, we run the risk of our goals overwhelming us. They become just another source of frustration and cause us to give up.
Here are some tips to help you be successful:
Talk about it. This makes your goal real and powerful. Tell everyone what you are doing. Find people who will hold you accountable to continue moving forward.
Don't do it alone. Create support and collaboration with people who share your common interest. Join the local running club, go to a weight watchers meeting or sign up for a spinning class at the gym.
Be consistent and you'll reap the rewards. It takes time to incorporate a new habit. Give it 90 days before you decide to let it go. You must be willing to make sacrifices to get what you want.
If you slip, regroup and start again. Don't beat yourself up if you fall. This is a good time to check in with yourself, see where you are and change your goals if you have changed. Just get moving again soon.
Chart you progress. Many runners keep track of their runs and goals with a log. Anyone can write their planned and completed actions in a day planner or notebook. Keeping track of your daily effort and accomplishments keeps you focused and committed.
Believe in yourself and your ability to get where you want to go. Enjoy what you discover on your path to achieving your goals. Most importantly, celebrate and reward yourself for each milestone you reach on your journey. by Christine Hinton
Friday, November 17, 2006
Plantar Fasciitis
by Randall J. Brown, MHS, PT
A runner comes to me and says that a couple weeks ago he developed pain on the bottom of his heel which won't go away. It's worse in the morning, feels a little better if he heats it up or jogs on it, and it's especially painful when I poke it with my thumb. He may have arguably the most common foot injury that plagues runners: plantar fasciitis. Plantar fasciitis is a very common injury that can put a runner out of commission for a long time if it's not treated early.
Plantar fasciitis is the inflammation of the plantar fascia at its attachment to the calcaneus (heel bone). Often it is accompanied by calf (heel cord) tightness, which causes an overload at the plantar fascia's attachment, during weight-bearing activities. This leads to micro tears and local inflammation in the plantar fascia. The sometimes-excruciating pain is from the stretching of inflamed tissue.
What else can the heel pain be from?
I suppose it goes without saying, but I'll say it anyway: one should first rule out obvious things like a splinter, plantar wart or blister. There are several other items that we call differential diagnoses (other problems that may trick you into thinking that you have plantar fasciitis when you really don't). These include achilles tendinitis, a fat pad contusion (bruise on the bottom of your heel), plantar arch strain, tarsal tunnel syndrome, or a dreaded stress fracture of the calcaneus.
Maybe you have a heel spur?
A heel spur is a calcification that may occur at the attachment of the plantar fascia to the calcaneus. Sometimes it's called a traction spur. Although the heel spur may show up on an x-ray of the heel of a runner with chronic plantar fasciitis, the spur itself is rarely the cause of the pain. The pain again, is caused by a pull on the inflamed plantar fascia.
Treatment
Okay, so even though you may not be able to pronounce it, you accept that you have plantar fasciitis. What do you do about it? Luckily, there are many things you can do for it. The most conservative means of treating plantar fasciitis is with relative rest (cross train for awhile), ice the painful area, wear supportive footwear though out the day, stretch your calf muscles, and maybe take some anti-inflammatory medications. Other appropriate treatment includes cross friction massage to the area, strengthening your foot flexors, and perhaps using a small heel lift to reduce the strain on your heel from the achilles tendon and plantar fascia. Plantar fasciitis isn't one of those injuries you can train through without treating. You may need a professional to assess your foot and biomechanics. Physical therapists often use modalities such as phonophoresis or iontophoresis to help reduce the inflammation associated with this injury. Find someone who knows how to do Low Dye taping for your arch, which decreases your pronation. Some people need custom orthotics to correct biomechanical excesses. Many tough cases respond to a resting night splint or the less flattering short leg walking cast. Less conservative means of treatment includes the dreaded corticosteroid injection to the area (this involves a needle).In a small number of cases for people with intractable pain that does not respond to anything else, there is the very dreaded partial plantar fasciectomy (which involves a scalpel).
For more information about plantar fasciitis, please contact a physical therapist, podiatrist, or an orthopedist. With this and all injuries that you deem significant, I recommend that you see a physician for an accurate diagnosis.
A runner comes to me and says that a couple weeks ago he developed pain on the bottom of his heel which won't go away. It's worse in the morning, feels a little better if he heats it up or jogs on it, and it's especially painful when I poke it with my thumb. He may have arguably the most common foot injury that plagues runners: plantar fasciitis. Plantar fasciitis is a very common injury that can put a runner out of commission for a long time if it's not treated early.
Plantar fasciitis is the inflammation of the plantar fascia at its attachment to the calcaneus (heel bone). Often it is accompanied by calf (heel cord) tightness, which causes an overload at the plantar fascia's attachment, during weight-bearing activities. This leads to micro tears and local inflammation in the plantar fascia. The sometimes-excruciating pain is from the stretching of inflamed tissue.
What else can the heel pain be from?
I suppose it goes without saying, but I'll say it anyway: one should first rule out obvious things like a splinter, plantar wart or blister. There are several other items that we call differential diagnoses (other problems that may trick you into thinking that you have plantar fasciitis when you really don't). These include achilles tendinitis, a fat pad contusion (bruise on the bottom of your heel), plantar arch strain, tarsal tunnel syndrome, or a dreaded stress fracture of the calcaneus.
Maybe you have a heel spur?
A heel spur is a calcification that may occur at the attachment of the plantar fascia to the calcaneus. Sometimes it's called a traction spur. Although the heel spur may show up on an x-ray of the heel of a runner with chronic plantar fasciitis, the spur itself is rarely the cause of the pain. The pain again, is caused by a pull on the inflamed plantar fascia.
Treatment
Okay, so even though you may not be able to pronounce it, you accept that you have plantar fasciitis. What do you do about it? Luckily, there are many things you can do for it. The most conservative means of treating plantar fasciitis is with relative rest (cross train for awhile), ice the painful area, wear supportive footwear though out the day, stretch your calf muscles, and maybe take some anti-inflammatory medications. Other appropriate treatment includes cross friction massage to the area, strengthening your foot flexors, and perhaps using a small heel lift to reduce the strain on your heel from the achilles tendon and plantar fascia. Plantar fasciitis isn't one of those injuries you can train through without treating. You may need a professional to assess your foot and biomechanics. Physical therapists often use modalities such as phonophoresis or iontophoresis to help reduce the inflammation associated with this injury. Find someone who knows how to do Low Dye taping for your arch, which decreases your pronation. Some people need custom orthotics to correct biomechanical excesses. Many tough cases respond to a resting night splint or the less flattering short leg walking cast. Less conservative means of treatment includes the dreaded corticosteroid injection to the area (this involves a needle).In a small number of cases for people with intractable pain that does not respond to anything else, there is the very dreaded partial plantar fasciectomy (which involves a scalpel).
For more information about plantar fasciitis, please contact a physical therapist, podiatrist, or an orthopedist. With this and all injuries that you deem significant, I recommend that you see a physician for an accurate diagnosis.
Tuesday, November 14, 2006
Middle of the Road
Here is an interesting article I thought everyone might like:
I run in the middle of the road. More specifically, on days when I run in the predawn hours, I take to the middle. Choosing this path has rewarded me physically, emotionally and psychologically. Here, I have rid myself of a nagging pain but, more importantly, I have found treasures aplenty that carry me through the day.
First, I go there to avoid camber. I once read that engineers who design roads are responsible for it. The camber of a road is the slant that ensures water drainage and thus helps motorists avoid hydroplaning. I reasoned that part of the pain I was experiencing in my left hip stemmed from running on this annoying slanted asphalt. Looking for a solution, I headed for the centerline. It seemed to work. Granted, the relief I felt may have been psychological more than physiological but, whatever the reason, there I was, following the yellow painted line.
My hip thanked me for the change. Then, on a morning not any different from most others, I began to experience some wonderful, unexpected results. I wasn’t looking for them; they found me. I became aware of new thoughts. At first, they were foggy and muddled and just out of reach. I welcomed them, though, and tried to nurture them. They made me feel good, faster, stronger and mentally tough. Finally, I took note. I was in the middle of the road! What in the name of shin splints was I doing? I didn’t belong there. I was wearing a pair of Adrenalines, not driving a Hummer. Yet, there I was, as if this territory were mine, all mine. I had stumbled into a wonderful and pleasing groove that whupped the pants off of an endorphin rush. The winter air I was exhaling felt better than ever. My ear had attuned to a voice that would begin calling me out in the wee hours, urging me to get dressed and go.
Don’t get the wrong idea. I live on the edge of a small town and the roads are mostly quiet and empty at 5 a.m. When I get the slightest inkling that a motorist is approaching, I scamper to the shoulder of the road like the scared rabbit that I am. But as soon as that menacing heap of machinery passes by, I’m back in my rebellious path, full of bravery and machismo. Bring it on! I give a little chest thump, confident that there’s no one around to snicker.
I enjoy the paradoxical twist on this tired old phrase – middle of the road. Describing something as middle of the road is not exactly high praise. Rather, it smacks of being ordinary, average, a lifeless yawn. If you’re middle of the road, you’re lukewarm on a good day. God warned us of this dreadful condition centuries ago. Better to be hot or cold than lukewarm or He would spew you out of His mouth. I avoid this terrible fate by putting on a pair of shoes and a reflective vest and literally going to the middle of the road, where I become unique and extraordinary and find my salvation.
I become a kid again when I’m there, streaking through the kitchen to grab a cookie before Mom knows. I’m a rebel, unshaven and ruggedly handsome, the envy of the ordinary white-collar worker making his way to a cubicle. I’m raging against City Hall, preaching to the applauding masses about the injustices that the establishment forces upon us. As Jack Black said in the movie, “School of Rock”, I’m sticking it to the Man. There’s nothing that the Man can do about it either, not while I’m in the middle of the road. I own all of this out here. And while I’m there, I right many wrongs and solve complex problems. I scold the person who was rude to me on the phone yesterday. I present an idea at work that is guaranteed to be a huge success. I compose in my head. Every thought is perfect and beautiful and needs no revision.
A full moon and the occasional streetlight induce the tall pine trees to create long and disfigured shadows. As I meet them, however, they straighten and come to life. They are my foot soldiers; I, their captain. They take up arms, fall in line behind me and obey my commands as we prepare to storm the dark, evil castle in the distance. Our brothers and sisters are held captive there. They survive only by the threadbare hope that we may one day come marching in a thunderous, dust-filled cloud to free them, make them human again, and slash the life out of the king and his hollow-eyed minions. Indeed, we free our loved ones and rid the world of this dastardly kingdom. Once again, our brave hearts and mighty deeds have made us heroes.
Eventually, common sense and fallen arches send me home to get ready for the day. A white collar and a work cubicle await me. There will be emails to answer, problems to address and dirty data to scrub. When I arrive at work, there he stands in the corner - the Man - waiting for an anguished look from me. No way. I subdued him hours ago, doing nine-minute miles, carrying a flashlight, running in the middle of the road.
By Gregg Bibb
I run in the middle of the road. More specifically, on days when I run in the predawn hours, I take to the middle. Choosing this path has rewarded me physically, emotionally and psychologically. Here, I have rid myself of a nagging pain but, more importantly, I have found treasures aplenty that carry me through the day.
First, I go there to avoid camber. I once read that engineers who design roads are responsible for it. The camber of a road is the slant that ensures water drainage and thus helps motorists avoid hydroplaning. I reasoned that part of the pain I was experiencing in my left hip stemmed from running on this annoying slanted asphalt. Looking for a solution, I headed for the centerline. It seemed to work. Granted, the relief I felt may have been psychological more than physiological but, whatever the reason, there I was, following the yellow painted line.
My hip thanked me for the change. Then, on a morning not any different from most others, I began to experience some wonderful, unexpected results. I wasn’t looking for them; they found me. I became aware of new thoughts. At first, they were foggy and muddled and just out of reach. I welcomed them, though, and tried to nurture them. They made me feel good, faster, stronger and mentally tough. Finally, I took note. I was in the middle of the road! What in the name of shin splints was I doing? I didn’t belong there. I was wearing a pair of Adrenalines, not driving a Hummer. Yet, there I was, as if this territory were mine, all mine. I had stumbled into a wonderful and pleasing groove that whupped the pants off of an endorphin rush. The winter air I was exhaling felt better than ever. My ear had attuned to a voice that would begin calling me out in the wee hours, urging me to get dressed and go.
Don’t get the wrong idea. I live on the edge of a small town and the roads are mostly quiet and empty at 5 a.m. When I get the slightest inkling that a motorist is approaching, I scamper to the shoulder of the road like the scared rabbit that I am. But as soon as that menacing heap of machinery passes by, I’m back in my rebellious path, full of bravery and machismo. Bring it on! I give a little chest thump, confident that there’s no one around to snicker.
I enjoy the paradoxical twist on this tired old phrase – middle of the road. Describing something as middle of the road is not exactly high praise. Rather, it smacks of being ordinary, average, a lifeless yawn. If you’re middle of the road, you’re lukewarm on a good day. God warned us of this dreadful condition centuries ago. Better to be hot or cold than lukewarm or He would spew you out of His mouth. I avoid this terrible fate by putting on a pair of shoes and a reflective vest and literally going to the middle of the road, where I become unique and extraordinary and find my salvation.
I become a kid again when I’m there, streaking through the kitchen to grab a cookie before Mom knows. I’m a rebel, unshaven and ruggedly handsome, the envy of the ordinary white-collar worker making his way to a cubicle. I’m raging against City Hall, preaching to the applauding masses about the injustices that the establishment forces upon us. As Jack Black said in the movie, “School of Rock”, I’m sticking it to the Man. There’s nothing that the Man can do about it either, not while I’m in the middle of the road. I own all of this out here. And while I’m there, I right many wrongs and solve complex problems. I scold the person who was rude to me on the phone yesterday. I present an idea at work that is guaranteed to be a huge success. I compose in my head. Every thought is perfect and beautiful and needs no revision.
A full moon and the occasional streetlight induce the tall pine trees to create long and disfigured shadows. As I meet them, however, they straighten and come to life. They are my foot soldiers; I, their captain. They take up arms, fall in line behind me and obey my commands as we prepare to storm the dark, evil castle in the distance. Our brothers and sisters are held captive there. They survive only by the threadbare hope that we may one day come marching in a thunderous, dust-filled cloud to free them, make them human again, and slash the life out of the king and his hollow-eyed minions. Indeed, we free our loved ones and rid the world of this dastardly kingdom. Once again, our brave hearts and mighty deeds have made us heroes.
Eventually, common sense and fallen arches send me home to get ready for the day. A white collar and a work cubicle await me. There will be emails to answer, problems to address and dirty data to scrub. When I arrive at work, there he stands in the corner - the Man - waiting for an anguished look from me. No way. I subdued him hours ago, doing nine-minute miles, carrying a flashlight, running in the middle of the road.
By Gregg Bibb
Wednesday, November 08, 2006
Maintaining Training When Out of Town
“I was going to run but…”
At one time or another, many runners have completed that sentence with any number of reasons for not getting their workouts done when out of town. While it’s great to have fun and break away from your normal routine when traveling, it’s important not to let your running go on vacation, particularly if you’re training for an event just a few short weeks away. Oftentimes, feelings of worry and guilt can accompany those blank spaces in your training log. If only you had done things differently!
Planning ahead greatly increases the likelihood that you will maintain your training while away. Long before your departure, your first step is to research all your options concerning both when and where you can run.
Whether traveling to a friend’s wedding or a business convention, it’s helpful to get an itinerary of events that you need to attend so that you can plan your runs around these commitments. Try to also anticipate circumstances that may arise such as dining with a client or a visit to see relatives that lasts much longer than expected.
Oftentimes, running first thing in the morning proves to be the best solution, particularly when your agenda is quite full. But it’s also important to be realistic. If you expect to be partying well past midnight at the wedding reception, will you have the self-discipline and motivation and follow through with your plan to run early the next morning?
If you’re traveling with family, it’s important to consider their needs. Are there things they can to do while you’re out running? And who will be watching the kids for the hour or so that you’re away?
Where you decide to stay can also have an effect on the likelihood that you will run when you’re out of town.
Hotels that have fitness centers equipped with several treadmills makes running easy. Some of the nicer ones in big cities have mapped out running routes of various distances that begin and end at their front door. If your hotel doesn’t have workout facilities on-site, ask management if they have special arrangements with a nearby gym for their guests to use at reduced rates or even for free.
If you prefer staying at an economical no-frills motel when away, select one that is located adjacent to residential neighborhoods or on a road with sidewalks and light traffic so that it will be both safe and convenient to run directly from your room. You can always hop in your car to run in another part of town if you don’t feel comfortable with your motel’s location.
If you will be staying at the home of friends or relatives, let them know in advance that you plan to run so that they will be supportive of your training. They might be able to suggest some great running routes nearby or may even have friends who would welcome you to join them.
Above all, make your personal safety a top consideration when running in unfamiliar places. Before heading out, tell someone where you plan to run and what time you expect to be back. Be aware of potentially dangerous areas and streets to avoid. While the first couple of miles of your route may be scenic and appear safe, you may quickly discover that it leads directly into the high-crime district. Always use common sense and trust your instincts. Turn around if necessary.
Leave your audio device behind so that you will be fully alert and aware of your surroundings. But do carry fluids, your ID, and a small amount of coin or cash in case an emergency arises.
If there is absolutely no way to fit in a workout during your weekend get-away, modify your training schedule so that you can get in those important runs before leaving. Be sure not to cluster too many days of running back-to-back as doing so could lead to injury.
Here are some other helpful tips:
Contact the local running club or specialty running stores in the city you will be visiting for information about safe routes, group runs, and area races. There are quite a few websites that provide this information such as www.runtheplanet.com/.
Check the forecast before you depart so you can pack workout clothes for all possible weather conditions.
If you are unable to determine the exact distance of your route, run for a specific amount of time, estimating your mileage based your typical pace. By Art Liberman
At one time or another, many runners have completed that sentence with any number of reasons for not getting their workouts done when out of town. While it’s great to have fun and break away from your normal routine when traveling, it’s important not to let your running go on vacation, particularly if you’re training for an event just a few short weeks away. Oftentimes, feelings of worry and guilt can accompany those blank spaces in your training log. If only you had done things differently!
Planning ahead greatly increases the likelihood that you will maintain your training while away. Long before your departure, your first step is to research all your options concerning both when and where you can run.
Whether traveling to a friend’s wedding or a business convention, it’s helpful to get an itinerary of events that you need to attend so that you can plan your runs around these commitments. Try to also anticipate circumstances that may arise such as dining with a client or a visit to see relatives that lasts much longer than expected.
Oftentimes, running first thing in the morning proves to be the best solution, particularly when your agenda is quite full. But it’s also important to be realistic. If you expect to be partying well past midnight at the wedding reception, will you have the self-discipline and motivation and follow through with your plan to run early the next morning?
If you’re traveling with family, it’s important to consider their needs. Are there things they can to do while you’re out running? And who will be watching the kids for the hour or so that you’re away?
Where you decide to stay can also have an effect on the likelihood that you will run when you’re out of town.
Hotels that have fitness centers equipped with several treadmills makes running easy. Some of the nicer ones in big cities have mapped out running routes of various distances that begin and end at their front door. If your hotel doesn’t have workout facilities on-site, ask management if they have special arrangements with a nearby gym for their guests to use at reduced rates or even for free.
If you prefer staying at an economical no-frills motel when away, select one that is located adjacent to residential neighborhoods or on a road with sidewalks and light traffic so that it will be both safe and convenient to run directly from your room. You can always hop in your car to run in another part of town if you don’t feel comfortable with your motel’s location.
If you will be staying at the home of friends or relatives, let them know in advance that you plan to run so that they will be supportive of your training. They might be able to suggest some great running routes nearby or may even have friends who would welcome you to join them.
Above all, make your personal safety a top consideration when running in unfamiliar places. Before heading out, tell someone where you plan to run and what time you expect to be back. Be aware of potentially dangerous areas and streets to avoid. While the first couple of miles of your route may be scenic and appear safe, you may quickly discover that it leads directly into the high-crime district. Always use common sense and trust your instincts. Turn around if necessary.
Leave your audio device behind so that you will be fully alert and aware of your surroundings. But do carry fluids, your ID, and a small amount of coin or cash in case an emergency arises.
If there is absolutely no way to fit in a workout during your weekend get-away, modify your training schedule so that you can get in those important runs before leaving. Be sure not to cluster too many days of running back-to-back as doing so could lead to injury.
Here are some other helpful tips:
Contact the local running club or specialty running stores in the city you will be visiting for information about safe routes, group runs, and area races. There are quite a few websites that provide this information such as www.runtheplanet.com/.
Check the forecast before you depart so you can pack workout clothes for all possible weather conditions.
If you are unable to determine the exact distance of your route, run for a specific amount of time, estimating your mileage based your typical pace. By Art Liberman
Tuesday, November 07, 2006
Commitment Tools
Announce your Goal – Whether you simply want to complete your first Bridge Run or finish near the top of your age group, sharing your goal with others and putting it down on paper will reinforce your commitment and make you more accountable.
Chart your Progress – You will be more likely to maintain your motivation and stick with your training program if you record the miles you’ve run (along with any other data you wish) in a training log.
Just Say “No” – Depending upon the time you have available to train, there may be occasions when you have to politely decline a social invitation to fit in a run. Don’t confuse this with being compulsive but rather, invoking self-discipline as a means to accomplish an important goal.
Plan Ahead – Writing in your planner the day and time you plan to run oftentimes isn’t enough, particularly for runners with family responsibilities. Make the necessary arrangements in advance (childcare, cooking dinner, etc.) to insure that your workout gets done.
Be Flexible – If you are unable to run as planned due to an unforeseen circumstance, resort to “Plan B”. For example, if the babysitter doesn’t show up, take the kids to a gym that offers daycare service and run on the treadmill. Or make arrangements to run when your spouse comes home from work.
“Just Do It” - Use Nike’s famous catch phrase as a tool in developing the self-discipline and mental toughness to make yourself run, even on those days when your motivation is low. More times than not, after returning from your run, you will be glad you did! Over time, you will discover that working out will be a pleasurable experience that you look forward to doing regularly.
Ignore Distractions – Just prior to the time you plan to run, don’t let the computer, TV, telephone, etc. grab your attention. Don’t let that time you set aside to train slip away.
Unforeseen Glitches – Even the best-laid plans sometimes go awry. If a family emergency or personal illness arises, just resume your training ASAP.
Mother Nature - Don’t let inclement weather stop you in your tracks. By dressing appropriately, running in the rain or cold can be an exhilarating experience. Also realize that the Bridge Run will go on as scheduled, rain or shine, yet another reason to learn to face the elements!
Self-Doubt and Anxiety – The best way to combat these stressors is to make sure that you get those training runs completed. Knowing that you have trained properly increases self-confidence. Use mental strategies like visualization (seeing yourself in your mind’s eye cross the finish line) and self-talk (telling yourself during times when your motivation to run is low, that you will enjoy the race by training properly).
Be Resourceful – There are numerous ways to create and maximize training opportunities:- Will your boss let you come into work later in the morning to run if you make up the time at the end of the day? Can you run during lunch?- Can your spouse or kids help with chores around the house?- Can your kids join you while training? Examples: You can use a baby jogger, kids can ride their bikes, run on a treadmill while kids watch TV, etc.
Training Partner - Finding a friend to train with is both fun and motivating. Be sure that their pace closely matches yours. And above all, if they become a no-show, run anyway.
Reward Yourself – Treat yourself to a special reward (a new running outfit, massage, dinner at a nice restaurant, etc.) for accomplishing short-term goals along the way. By Art Liberman
Chart your Progress – You will be more likely to maintain your motivation and stick with your training program if you record the miles you’ve run (along with any other data you wish) in a training log.
Just Say “No” – Depending upon the time you have available to train, there may be occasions when you have to politely decline a social invitation to fit in a run. Don’t confuse this with being compulsive but rather, invoking self-discipline as a means to accomplish an important goal.
Plan Ahead – Writing in your planner the day and time you plan to run oftentimes isn’t enough, particularly for runners with family responsibilities. Make the necessary arrangements in advance (childcare, cooking dinner, etc.) to insure that your workout gets done.
Be Flexible – If you are unable to run as planned due to an unforeseen circumstance, resort to “Plan B”. For example, if the babysitter doesn’t show up, take the kids to a gym that offers daycare service and run on the treadmill. Or make arrangements to run when your spouse comes home from work.
“Just Do It” - Use Nike’s famous catch phrase as a tool in developing the self-discipline and mental toughness to make yourself run, even on those days when your motivation is low. More times than not, after returning from your run, you will be glad you did! Over time, you will discover that working out will be a pleasurable experience that you look forward to doing regularly.
Ignore Distractions – Just prior to the time you plan to run, don’t let the computer, TV, telephone, etc. grab your attention. Don’t let that time you set aside to train slip away.
Unforeseen Glitches – Even the best-laid plans sometimes go awry. If a family emergency or personal illness arises, just resume your training ASAP.
Mother Nature - Don’t let inclement weather stop you in your tracks. By dressing appropriately, running in the rain or cold can be an exhilarating experience. Also realize that the Bridge Run will go on as scheduled, rain or shine, yet another reason to learn to face the elements!
Self-Doubt and Anxiety – The best way to combat these stressors is to make sure that you get those training runs completed. Knowing that you have trained properly increases self-confidence. Use mental strategies like visualization (seeing yourself in your mind’s eye cross the finish line) and self-talk (telling yourself during times when your motivation to run is low, that you will enjoy the race by training properly).
Be Resourceful – There are numerous ways to create and maximize training opportunities:- Will your boss let you come into work later in the morning to run if you make up the time at the end of the day? Can you run during lunch?- Can your spouse or kids help with chores around the house?- Can your kids join you while training? Examples: You can use a baby jogger, kids can ride their bikes, run on a treadmill while kids watch TV, etc.
Training Partner - Finding a friend to train with is both fun and motivating. Be sure that their pace closely matches yours. And above all, if they become a no-show, run anyway.
Reward Yourself – Treat yourself to a special reward (a new running outfit, massage, dinner at a nice restaurant, etc.) for accomplishing short-term goals along the way. By Art Liberman
Sunday, November 05, 2006
On the Surface
Treat your feet by avoiding rock-hard surfaces like concrete sidewalks; aim instead for grass or dirt trails. Find surfaces where the ground will absorb more shock, instead of passing it along to your legs, but try to be consistent. A sudden change to a new running surface can itself be a cause of injury. From Cool Running
Thursday, November 02, 2006
Running Movies
Here are some movies you can see if they have at your local Video store. They will help you get motivated and stay motivated to run. Take a look.... and enjoy!
Without Limits is a movie about the running life of Steve Prefontaine (a.k.a. Pre). Pre is known to many as the best American distance runner ever. This movie shows why. The records he broke are one thing, but his spirit and willingness to lay it all on the line every race is another. Starring Billy Crudup as Prefontaine and Donald Sutherland as legendary coach Bill Bowerman, this is a great, entertaining movie about the life of Pre.
Prefontaine is another film that provides a look into the running life of Steve Prefontaine. Much like Without Limits, this movie is entertaining and inspiring. Both are excellent and a must see for anyone who enjoys running movies.
Chariots of Fire is considered by many to be the greatest running movie of all time. Winner of the 1981 Academy Award for Best Picture, this film is a true story of two Olympic runners who won gold in the 1924 Olympics.
Running Brave is the story of Billy Mills, an American Indian and winner of the 10,000 meters at the 1964 Olympics. The win is considered to be one of the biggest upsets in Olympic history.
Without Limits is a movie about the running life of Steve Prefontaine (a.k.a. Pre). Pre is known to many as the best American distance runner ever. This movie shows why. The records he broke are one thing, but his spirit and willingness to lay it all on the line every race is another. Starring Billy Crudup as Prefontaine and Donald Sutherland as legendary coach Bill Bowerman, this is a great, entertaining movie about the life of Pre.
Prefontaine is another film that provides a look into the running life of Steve Prefontaine. Much like Without Limits, this movie is entertaining and inspiring. Both are excellent and a must see for anyone who enjoys running movies.
Chariots of Fire is considered by many to be the greatest running movie of all time. Winner of the 1981 Academy Award for Best Picture, this film is a true story of two Olympic runners who won gold in the 1924 Olympics.
Running Brave is the story of Billy Mills, an American Indian and winner of the 10,000 meters at the 1964 Olympics. The win is considered to be one of the biggest upsets in Olympic history.
Monday, October 30, 2006
Sorry It's been so long...
Hey everyone... Sorry it's been so long, I was sick for a while, and then We just moved into a new place. It has been crazy. But things are getting back to normal, and I plan to get back to running soon...and posting great articles and tips too!!!! Keep up the training, and good luck to everyone who will be running in their marathon this week! Let me know how it goes!
Talk Soon,
The Marathon Professor
Talk Soon,
The Marathon Professor
Monday, October 23, 2006
Why Run???
To feel better -- physically, mentally, emotionally. Running is among the best aerobic exercises for physical conditioning of your heart and lungs. Studies have shown the health benefits to be enormous, reducing the likelihood of everything from the common cold to cancer. Your stamina will increase. You'll lose weight; most beginners lose nearly a pound a week.
Just as important, running -- like many forms of exercise -- is a great cure for stress, emotional strain, even mild depression. You'll likely find yourself with fewer headaches and more energy, patience, humor and creativity. Studies have found that healthy adults who exercise regularly are generally happier than those who don't.
And running, quite simply, is convenient. You don't need any elaborate gear. No special playing field or apparatus. No need to juggle the schedules of others. Just a pair of shoes and the inclination to get out the door.
You've probably started running for the physical benefits, but you will quickly discover other, more metaphysical rewards. Yep, no kidding: Metaphysical. Health reasons may be why most start running, but it's the less tangible benefits that finally motivate us to persist, to become "runners."
While running can be a social activity, it is more frequently an opportunity to spend a little time with yourself and your thoughts, a chance to develop an increased self-awareness. As you become more aware of the nuances and condition of your own body, you also discover things about your inner self.
Many say they are at their most creative and lucid, even meditative, during their runs, as the worries of the day slip away. Confidence increases as you push your own limits, meeting goals and often surprising yourself by exceeding your own expectations. Running is a sport of discipline, sometimes of sacrifice, and always of self-reliance. You may surprise yourself with your capacity for all three. The personal rewards can be quite powerful. from coolrunning.com
Just as important, running -- like many forms of exercise -- is a great cure for stress, emotional strain, even mild depression. You'll likely find yourself with fewer headaches and more energy, patience, humor and creativity. Studies have found that healthy adults who exercise regularly are generally happier than those who don't.
And running, quite simply, is convenient. You don't need any elaborate gear. No special playing field or apparatus. No need to juggle the schedules of others. Just a pair of shoes and the inclination to get out the door.
You've probably started running for the physical benefits, but you will quickly discover other, more metaphysical rewards. Yep, no kidding: Metaphysical. Health reasons may be why most start running, but it's the less tangible benefits that finally motivate us to persist, to become "runners."
While running can be a social activity, it is more frequently an opportunity to spend a little time with yourself and your thoughts, a chance to develop an increased self-awareness. As you become more aware of the nuances and condition of your own body, you also discover things about your inner self.
Many say they are at their most creative and lucid, even meditative, during their runs, as the worries of the day slip away. Confidence increases as you push your own limits, meeting goals and often surprising yourself by exceeding your own expectations. Running is a sport of discipline, sometimes of sacrifice, and always of self-reliance. You may surprise yourself with your capacity for all three. The personal rewards can be quite powerful. from coolrunning.com
Saturday, October 21, 2006
Hot Weather Running
There’s good and bad news about running in the heat. First, the bad news: When the temperature rises about 55 degrees F (10 degrees C), you’re going to run more slowly and feel worse than you will at lower temperatures. But by gradually preparing yourself for increased temperatures and taking action from the beginning of hot weather runs, you’ll get a welcome dose of the good news. You’ll learn how to hydrate yourself, what to wear, and when and how much your body can take in hot weather, all of which will help you recover faster and run better than others of your ability on hot days. While even the most heat-adapted runners won’t run as fast on hot days as they can on cold ones, they won’t slow down as much nor will they feel as much discomfort.
Until the temperature rises to about 65 degrees F, most runners don’t notice much heat buildup, even though it is already putting extra burdens on the system. It takes most folks about 30 to 45 minutes of running (with or without walk breaks) to feel warm. But soon after that, if the temperature is above about 62 degrees F, you’re suddenly hot and sweating. On runs and especially races under those conditions, most runners have to force themselves to slow down. It’s just too easy to start faster than you should when the temperature is between 60 and 69 degrees F because it feels cool at first.
As the mercury rises about 65 degrees F, your body can’t get rid of the heat building up. This causes a rise in core body temperature and an early depletion of fluids through sweating. The internal temperature rise also triggers the rapid dispersion of blood into the capillaries of the skin, reducing the amount of that vital fluid that is available to the exercising muscles. Just when those workhorses are being pushed to capacity, they are receiving less oxygen and nutrients. What used to be a river becomes a creek and can’t remove the waste products of exercise (such as lactic acid). As these accumulate, your muscles slow down.
Scheduling
The best time for hot weather running is before sunrise. The more you can run before sunrise, the cooler you will feel, compared with how you’ll feel later in the day. The second best time to run, by the way, is right after sunrise, unless the temperature cools off dramatically at sunset, which would make that time more favorable. In humid areas, however, it usually doesn’t cool down much after sunset.
Some tips on how to say cool at 55 degrees F or above:
Slow down early – The later you wait to slow down, the more dramatically you’ll slow down at the end and the longer it will take to recover from the run. Walk breaks, early and often, help you lower the exertion level, which conserves resources for the end and reduces heat buildup.
Wear lighter garments – Loose-fitting clothes allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Several materials will wick the perspiration away from your skin: Coolmax, polypro, etc. As moisture leaves your skin, you receive a cooling effect, and these types of materials are designed for this.
Pour water over yourself – Up to 70 percent of the heat you can lose goes out through the top of your head so regularly pour water over your hair (even if, like me, you are hair challenged). Regularly pouring water on a light, polypro (or a similar material) singlet or tank top will keep you cooler.
Drink cold water – Not only does cold water leave the stomach of a runner quicker than any type of fluid, it produces a slight physiological cooling effect – and an even greater psychological cooling effect. But don’t drink too much either. by Jeff Galloway (Shelter Publications, 2001) pp. 171-172
Until the temperature rises to about 65 degrees F, most runners don’t notice much heat buildup, even though it is already putting extra burdens on the system. It takes most folks about 30 to 45 minutes of running (with or without walk breaks) to feel warm. But soon after that, if the temperature is above about 62 degrees F, you’re suddenly hot and sweating. On runs and especially races under those conditions, most runners have to force themselves to slow down. It’s just too easy to start faster than you should when the temperature is between 60 and 69 degrees F because it feels cool at first.
As the mercury rises about 65 degrees F, your body can’t get rid of the heat building up. This causes a rise in core body temperature and an early depletion of fluids through sweating. The internal temperature rise also triggers the rapid dispersion of blood into the capillaries of the skin, reducing the amount of that vital fluid that is available to the exercising muscles. Just when those workhorses are being pushed to capacity, they are receiving less oxygen and nutrients. What used to be a river becomes a creek and can’t remove the waste products of exercise (such as lactic acid). As these accumulate, your muscles slow down.
Scheduling
The best time for hot weather running is before sunrise. The more you can run before sunrise, the cooler you will feel, compared with how you’ll feel later in the day. The second best time to run, by the way, is right after sunrise, unless the temperature cools off dramatically at sunset, which would make that time more favorable. In humid areas, however, it usually doesn’t cool down much after sunset.
Some tips on how to say cool at 55 degrees F or above:
Slow down early – The later you wait to slow down, the more dramatically you’ll slow down at the end and the longer it will take to recover from the run. Walk breaks, early and often, help you lower the exertion level, which conserves resources for the end and reduces heat buildup.
Wear lighter garments – Loose-fitting clothes allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Several materials will wick the perspiration away from your skin: Coolmax, polypro, etc. As moisture leaves your skin, you receive a cooling effect, and these types of materials are designed for this.
Pour water over yourself – Up to 70 percent of the heat you can lose goes out through the top of your head so regularly pour water over your hair (even if, like me, you are hair challenged). Regularly pouring water on a light, polypro (or a similar material) singlet or tank top will keep you cooler.
Drink cold water – Not only does cold water leave the stomach of a runner quicker than any type of fluid, it produces a slight physiological cooling effect – and an even greater psychological cooling effect. But don’t drink too much either. by Jeff Galloway (Shelter Publications, 2001) pp. 171-172
Monday, October 16, 2006
It Takes More Than Just Shoes For Proper Marathon Training
Hey everyone. .. This is a basic article, but it has some very good points that I very much agree with about training for a marathon (Eating right during marathon training. I.E. cutting out the caffine, smoking, etc.)
By Morgan Hamilton
If you are planning to start marathon training you should know that it is quite a bit harder than the actual marathon. In a real marathon, you run and after you finish you can enjoy a half year or even a year off. During that time the memories of the agony you've felt are fading away and one day when you've forgotten it you decide to go for it again. On the other hand, marathon training is much worse as you cannot take such long breaks. Actually you should run the allotted miles every single day and you should try to increase them every week, completely exhausting your body.
If you are serious about preparing yourself for a marathon, you will have to get up early in the morning and start running before you've even had the chance to drink your morning coffee. Actually, you should forget about drinking coffee if you are marathon training. For breakfast you are allowed to have orange juice, milk or plain water. In case you are seriously considering a marathon, then you should start jogging around the track for two hours early in the morning. Thus, you will need to change your diet if you want to succeed.
If preparing for the big race you should forget about sugar as well. You will not be allowed to have soda, candies and everything worth eating, either. If you are in marathon training you will need proteins and will start counting the grams of fat you consume. You will have to do many sacrifices, for example ordering a wheat grass shake at Starbucks than having your favourite latte. Let me be honest with you, marathon training completely changes your outlook on the world.
However, there are also some great things about marathon training. If you are serious with it, you will get into excellent shape. Of course, this won't happen if you are cheating with a box of chocolates under your bed. Everyone wants to have more energy. You can get that by marathon training. Apart from that, running around increases your lung capacity unless you are a smoker. Did I forget to mention you should give up smoking if you are serious with marathon?
If you have never trained marathon before, you might consider hiring a pro to give you a hand. However, you can also do it yourself. Hiring a trainer is quite an expensive thing but it is worth the money if you want to achieve something more than just crossing the finish line of the marathon race. Generally speaking professional marathon training will properly prepare you for the big day and to have someone to push you and hold you accountable is very useful in certain situations. For example, it would be easier for you to get up early in the morning if you know your trainer will be at the track waiting for you to show up.
As far as money matters are concerned, it is best to do it yourself in order to cut the costs. Maybe you can find a good friend of yours who will hold you accountable. This might be a valuable idea unless you are both too lazy. Just imagine you both don't show up at the track and miss training, would that do you any good? I suppose not. Of course, in case you both need motivation you can try to push each other but this doesn't work all the time.
Article Source: EzineArticles.com/?expert=Morgan_Hamilton
By Morgan Hamilton
If you are planning to start marathon training you should know that it is quite a bit harder than the actual marathon. In a real marathon, you run and after you finish you can enjoy a half year or even a year off. During that time the memories of the agony you've felt are fading away and one day when you've forgotten it you decide to go for it again. On the other hand, marathon training is much worse as you cannot take such long breaks. Actually you should run the allotted miles every single day and you should try to increase them every week, completely exhausting your body.
If you are serious about preparing yourself for a marathon, you will have to get up early in the morning and start running before you've even had the chance to drink your morning coffee. Actually, you should forget about drinking coffee if you are marathon training. For breakfast you are allowed to have orange juice, milk or plain water. In case you are seriously considering a marathon, then you should start jogging around the track for two hours early in the morning. Thus, you will need to change your diet if you want to succeed.
If preparing for the big race you should forget about sugar as well. You will not be allowed to have soda, candies and everything worth eating, either. If you are in marathon training you will need proteins and will start counting the grams of fat you consume. You will have to do many sacrifices, for example ordering a wheat grass shake at Starbucks than having your favourite latte. Let me be honest with you, marathon training completely changes your outlook on the world.
However, there are also some great things about marathon training. If you are serious with it, you will get into excellent shape. Of course, this won't happen if you are cheating with a box of chocolates under your bed. Everyone wants to have more energy. You can get that by marathon training. Apart from that, running around increases your lung capacity unless you are a smoker. Did I forget to mention you should give up smoking if you are serious with marathon?
If you have never trained marathon before, you might consider hiring a pro to give you a hand. However, you can also do it yourself. Hiring a trainer is quite an expensive thing but it is worth the money if you want to achieve something more than just crossing the finish line of the marathon race. Generally speaking professional marathon training will properly prepare you for the big day and to have someone to push you and hold you accountable is very useful in certain situations. For example, it would be easier for you to get up early in the morning if you know your trainer will be at the track waiting for you to show up.
As far as money matters are concerned, it is best to do it yourself in order to cut the costs. Maybe you can find a good friend of yours who will hold you accountable. This might be a valuable idea unless you are both too lazy. Just imagine you both don't show up at the track and miss training, would that do you any good? I suppose not. Of course, in case you both need motivation you can try to push each other but this doesn't work all the time.
Article Source: EzineArticles.com/?expert=Morgan_Hamilton
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