Tips For Training to Run a 5K

adminJuly 13, 2018Leave a Comment

If you are just getting started with running, your first goal is probably to run a 5k. A lot of special events and charity runs are 5k, which means you are running a total of 5 kilometers. In miles, this is about 3.1 miles. It isn’t a long distance, but it can be a challenge for beginners. Here are some tips to follow when training and preparing for your first 5k including some great advice on a relatively new fitness technique – Anabolic Running.

Warm Up Before Each Run

When you first start training for your 5K, you need to make sure you first stretch, then you do a warm-up. Every time you run, your body is going to get a full workout. If you fail to do a warm-up, you will get tired halfway through your training and might end up with soreness and even injuries. This is going to stall your progress and can be really frustrating. Instead of doing this, spend a few minutes doing walking lunges, high knees, and butt kicks to warm up your body.

Work On Getting Faster Running Times

If you not only want to run your first 5K, but actually get a faster running time, there are a few more things you need to work on. You should give yourself a little more time to train for the 5K event if you want to go faster and actually try to win a medal. Here are some tips for getting faster running times while training:

Do Short Uphills – When choosing your route for 5K training, find a route that has some hills. Not long hills that are a half-mile long, but that will allow you to do some sprints or simply try to run at the same pace, but up a hill. This strengthens your body and increases your speed at the same time.

Add in Strength Training – Strength training increases your muscle strength, which you can then use to increase your running times.
Try Sprints – Instead of trying to run as fast as you can for the entire 3 miles each time you go out training, just do sprints after every mile for a few seconds to gradually increase your speed.

Follow a Healthy Diet

As you start running more, you are going to work your body harder and will burn more calories. Not only do you need to eat healthier, but you need to increase your calories to provide enough fuel for your body. If you stick to a strict diet, you are going to start feeling ill because you aren’t eating enough. Start by making your meals more balanced with enough whole grains, fruits, vegetables, and lean protein. Also add in more protein to each meal, whether you use a protein powder in your morning smoothie or eat more of a meat-based protein for lunch and dinner.

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adminJanuary 09, 2018Leave a Comment

If you want to ensure an effective workout then it pays to invest in the right kind of clothing and shoes. When running, its particularity important to pick the right shoes simply because of the enormous amount of impact your feet will come under. Its literally the case that picking the right pair can mean the difference between comfort and very uncomfortable feet which will, naturally, affect your time and endurance.

There are many different types of running shoes, and they come with many different prices. A very cheap product usually won’t get the job done, but there’s no reason to go immediately to the most expensive, either. A middle of the road type of price should be quite sufficient for most people’s needs. These shoes combine comfort with a price that you can handle.

Everyone has their own individual stride, but for most of us, it is not quite ideal. The terms used to describe rolling of the foot to the inside or outside when it strikes the ground are pronation and supination. If you do either of these, your foot does not strike the ground in the middle of the heel and then roll forward in a straight path, the way it should. There are shoes made that can minimize this rolling, which also minimizes the strain.

Stores that only sell footwear and other jogging equipment are usually a great place to purchase yours. These stores employ people with experience as runners themselves, and who can help you choose footwear that will meet your needs. Their advice can help narrow down the multiple styles and types of footwear that you might be considering.

Sometimes, a shoe just isn’t enough. For these people, additional help with their strides can be attained by the use of inserts. Inserts can be put into any type of shoe from any brand, and can help with various problems, from high arches to rolling strides. The use of inserts also allows some people to choose cheaper types of footwear and just keep the inserts from pair to pair.

Footwear is made in both men’s and women’s styles these days. The distinction is important, because feet differ depending on your gender, in some very important ways. Especially for jogging, where so much is expected of your feet, choosing footwear that is made for the right gender is essential. Look somewhere else if your store doesn’t have the kind you want in a style made for your gender.

To complement your new running shoes, make sure that you have other gear that is appropriate for jogging. Clothing that breathes well and dries quickly is popular with runners, because it doesn’t give you that sticky, clammy feeling that cotton can. If you are female, a properly fitting sports bra is an essential. Most of these items can be found at a professional runner’s shoe store, but will be less expensive if purchased elsewhere.

Feet are an essential body part to keep in working order. Choosing the right footwear when taking up or continuing jogging is an important part of keeping them healthy and comfortable. A jogging shoe that does its job will help you maintain happy feet for many years to come.

Looking for shoes that embodies casual luxury? Get the ultimate low down and apparel now in our comprehensive fab guide to nike free 3.0 on nike free run.

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A Brief History of New Balance

adminDecember 24, 2017Leave a Comment

Originating from the New Balance Arch Company created in 1906, the business first produced orthopedic shoes and arch supports. In the mid-1900’s, New Balance was reborn as a specialized athletic shoemaker. Their mission is “to be recognized as the world’s leading manufacturer of high performance footwear and apparel.” Their collection also includes the brands Dunham Bootmakers, PF Flyers, Aravon, and Warrior Lacrosse.

Based in Boston, Massachusetts, New Balance is a company of over 2,400 dedicated team members, focused on unique values: making shoes that fit and perform, supporting grassroots initiatives, and remaining “endorsed by no one.” You’ll see New Balance sponsor high school athletic events, but you’ll never see a television commercial of any celebrity endorsing their shoes.

Real athletes are not millionaire sports celebrities. Instead of paying celebrities for sponsorships, New Balance invests in innovative research to improve performance. New Balance doesn’t want to be the biggest; they want to be the best. Celebrating 100 years of quality shoes, community responsibility, and over $1.5 billion in global sales proves New Balance continues to achieve their mission while maintaining unparalleled integrity.

New Balance values the local economy and community. They aspire to manufacture the majority of their products in the domestic market. And they push volunteer and donation programs in their main areas of production. New Balance has built sports facilities for Boston public elementary schools and supports shelters, food pantries, performing arts, and local education opportunities.

In recent news, New Balance partnered with Comcast Corporation, Time Warner, and Body By Jake to help launch exercisetv, a video on demand television network dedicated to home fitness. A true “one stop shop,” the channel airs programs for all workout levels and interests, such as Tai Chi, senior workouts, walking, yoga, cardio, and Spanish-language workouts.

The first brand to sign a deal with exercisetv, New Balance is the exclusive footwear and apparel sponsor. New Balance is pioneering a new direction in advertising. Rather than showing commercials, messages are incorporated into the network content through product placement, graphic overlays, and instructional or educational segments.

New Balance believes you shouldn’t have to settle with a shoe that fits well enough, you should wear shoes that fit perfectly. Not everyone’s feet are narrow, medium, or wide. New Balance engineers shoes to accommodate a wide range of widths as well as sizes.

No matter what your sport, New Balance engineers a shoe to meet your needs: running, walking, training, tennis, baseball, basketball, football, softball, cheerleading, track and field, golf, and kids’ sports. With widths from 4A to 6E, your shoe can fit your feet as well as your sport.

Did you know you could improve foot conditions like high arch, hammer toes, and heel slippage by the way you lace and tie your shoes? New Balance’s simple ingenuity raises the bar for better fitting and better performing shoes and apparel.

New Balance shoes are extremely durable, but only use your shoes for their designated activity. For example, don’t play basketball in your golf shoes. Also, don’t put your shoes in the washing machine or dryer. Clean with cool water and mild detergent then remove the inserts and air dry.

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Running In Cold Weather – Here Are Some Great Tips

adminSeptember 29, 2017Leave a Comment

When most people start running, they do it for weight loss or for a stress release. In fact, most do not really think about how long they will be running, if it will become a primary hobby, or if they will be doing it in a gym or outdoors. Overtime, you start develop what running is to you and that may lead you to outdoor training. One of the issues with this is when colder weather makes an appearance. Here are some tips for running cold weather that you may not have considered.

Wear Breathable Clothing

The first and most vital tip for running in cold weather is to wear weather appropriate gear. You want to be in breathable, but winter weather specific, clothing. If you try to run in regular sweatpants and sweatshirts or a jogging outfit you are going to find yourself getting overheated. As you sweat, you will actually be exposing your skin to that sweat which is exposed to the cold weather. This exposure can cause the sweat to freeze and put you at risk for illness.

Always Remain Cool

Strange as it may sound, running in cold weather can make you very hot. You see, as you run your body generates heat. Make sure that you are not in too many layers of clothing and that your body is comfortably cool. You do not want to be freezing, but you want to be a bit cool so that as your body heats you will not be producing too much sweat. The idea is to keep your body at a temperature that is not going to overheat. Think about when you run in the summer months. During those months you want to make sure your body temperature is on par with the weather. This is the same concept.

Always Wear Appropriate Footgear

You may not think about your footgear. In fact, you may think that the running shoes you have been using will be fine for the winter conditions. The truth is, you do need to consider getting shoes that can stand up to snow and slick conditions. Traditional running shoes may be ideal for regular weather, but once you hit the ice, you could very literally hit the ice. You can find shoes that are slip resistant as well as ones that are specifically made for winter weather conditions. If you are not sure what to look for, ask a running shoe salesperson at your local athletic gear or running gear store for assistance and recommendations.

By combining these tips and tricks, you can adapt easily to cold weather running and situations. Remember, to try and figure out as you are running what is becoming an issue. Make sure you are considering your issues is they arise and dealing with them before they become a problem that keeps you from running.

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Why A Balanced Diet is So Important For Your Health

adminSeptember 26, 2017Leave a Comment

With so many diet fads and this diet approach or that diet approach going around, it’s often hard to decide which diet you should consider. Some diets count calories, others count fat or carbs. What’s the best solution when everything is so confusing?

The best plan is to get back to basics and eat a balanced meal plan. The truth is, your body has to have protein, carbs and fat to be healthy. Cutting any one of them out can lead to poor health down the road. You may feel better, in the early stages, but as your body tries to function over time without the necessary nutrients it needs, you will start to feel poorly again.

Let’s break down what each component does for your body and then cover some basic tips for eating better. I will not get all scientific in the descriptions. I will keep it simple.

Protein – Protein is found in every cell of your body. Not just some cells, but in all of them. It’s absolutely necessary for your bones, muscles, skin, hair and nails. Animal proteins, such as those derived from chicken or fresh fish are a complete protein, which means they supply the amino acids your body can’t produce on its own.

Other sources of protein include beans and legumes, nuts and seeds.

Protein deficiency leads to muscle loss, bone loss, low calcium absorption, fractures and osteoporosis. As you can see, it’s very important to have some protein every day.

 

Carbs – Carbohydrates also play a big role in the body. They are the main energy source your body needs to run on. But, they are also important for brain function, your organs, cells and tissues. They also play a role in intestinal health

and the elimination of wastes from your body.

Clearly you need to have some carbs in your diet. So, what’s up with all the low carb diets? A good low carb diet does not completely remove carbs from the eating plan. It simply allows for better carb choices, which I’ll cover in the section for better eating habits.

Fats – Fats come in two varieties, good fats and bad fats. You want to consume more good fats and less bad fats. Fat plays many roles in the body, but one of the most important is to help you absorb nutrients, especially the fat soluble vitamins like A, D, E, and K. Fats are good for your hair and skin, but it also gives you essential fatty acids. These are fatty acids that your body can’t produce on its own, so you need to consume some healthy fats for this to happen.

So, how do you balance all of this and make better choices?

The best way is to design your own eating plan. You may have to work with it over time. It’s not set in stone. Each day you should consume some protein, some carbs and some healthy fats.

For your protein choices, have a little bit of red meat, but not too much. Try to eat more fish and poultry. Nuts, seeds and beans also supply some protein.

For your carb choices, and this is an area that people really need to improve, is simply eat better carbs. Stop eating processed carbs; cakes, breads, cookies, etc. Eat more beans, nuts and vegetables—food that grows naturally. Also consider this, can the food be eaten raw? If it’s grown in the ground and could be eaten straight from the garden, it’s a good choice. I’m not saying you have to eat your fruits and vegetables raw, but you could.

Fats. This one is another tricky area because there are so many bad fats in almost everything we eat. But the truth is, the majority of bad fats are in processed foods. Good fats come from real food. Like I mentioned about carbs, fats fall right in line. Good fat choices include nuts, seeds, avocados, etc. You’ll also get some fat from your protein sources.

If you’ve tried every diet craze and nothing has worked, maybe it’s time for a whole lifestyle change and a healthy eating plan that comes straight from nature. The best way to shop for this diet is to avoid the aisles in the grocery store and buy your food from the meat, cheese and produce sections.

 

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Safely Dealing With Runners Knee

adminJune 18, 2016Leave a Comment

runners kneeWhen you hear of a disease named after a certain sporting activity – tennis elbow or runner’s knee for instance – you naturally tend to think that people who do those  sports like crazy are the only ones who are affected. Of course, the truth of the matter is, these conditions are named this way for no particular reason. While runners knee is something that runners are often afflicted with, any kind of athlete who uses their legs – i.e. a cyclist, pole vaulter, boxer or even a weight lifter can be struck down by the ailment just as easily. In fact, runners knee isn’t actually one specific condition , it’s a term that doctors use loosely to describe any of a set of problems that occur in the kneecaps.

For instance, any kind of athletic activity that requires you to bend your knee and straighten it repeatedly can bring the condition on. Doing that can rub the nerves the wrong way. Sometimes, the tendons that connect your muscles to the bones around the knees can get injured with repeated bending. And about half the time, overworked and inflamed tendons act up in such a way that you experience quite a bit of pain. In some people, simply to fall hard on their knees can cause the kind of nerve or tendon injury that overuse can cause. Not good!

Runner’s knee can feel really painful. You experience a serious pain around the kneecap – most pointedly where the thigh bone meets the kneecap. You can also feel a grinding and popping sensation in the knee and there is usually a good bit of pain when you climb stairs or when you try to walk or sit. Your doctor can give you an MRI or an x-ray or CT scan to diagnose you. While all of this does sound kind of scary, the good news is that it can be relatively straightforward to treat runner’s knee. Most minor cases go away with a bit of the rest and icing your knee for a half hour every day for a week or using a tight knee support. If it hurts when you sit down, you could try elevating your knee on a pillow. Athletes often take NSAIDs – painkillers like Advil – to settle the swelling and pain.

Athletes often have aching joints and muscles and often pop acetaminophen in place of Advil to try to prevent the stomach problems that can be associated with some painkillers. If you have runners knee and you need to take a painkiller, doctors are usually of the opinion that Tylenol is the safest bet – providing you take no more than six tablets a day.

The military also has a huge problem with runner’s knee, especially in boot camp. Recruits who show up and go through the military’s grueling series of exercises often complain of this affliction and, in fact, runners knee happens to be one of the major reasons why military recruits drop out.

Researchers have found now that simple well thought-out stretching exercises can help a great deal with keeping running knee away. Exercises especially that strengthen thigh muscles and leg muscles making them stronger and more flexible make the occurrence of runner’s knee a lot less frequent.

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The Pros & Cons of Middle Distance Running

adminJune 18, 2016Leave a Comment

Ask most runners and they will probably agree that middle range running is one of the simplest running programs that joggers can move onto. Training for this program requires a lot of commitment as it is very important that you are able to work the training program as well as you potentially can.

Middle distance running includes the 800-meter, 1500-meter and 5km distances. With this kind of running, you will definitely require good cardiovascular as well as anaerobic fitness. You will also have to be able to display a certain degree of speed endurance.

When training, you will probably undertake 1 or 2 workouts a day. It should also consist of  pace running, track sessions and easy runs. So as to get even more stamina and endurance in your muscle mass, you need to add visiting the gym to your timetable. Also, you may want to consider Pilates or yoga. Obviously, it relies on what you actually need in order to train effectively.

For those who are training, their power-to-weight ratio needs to be acceptable and their body fat need to go to a reduced level.

Ok, so here are some suggestions that you could be aware of while you are training for middle distance running:

  • Wear track shoes with spikes if you are running on the track. Or wear light-weight trainers while you’re road running.
  • Before the day that you are going to run competitively, rest up and also get lots of rest. Lack of sleep makes you to have less energy and, consequently, your times can be affected.
  • Prior to starting your middle distance running training, make certain that you extend your muscles and warm up for a couple of mins. Doing this can prevent you from getting unneeded injuries. Also, stretching can help to loosen the muscles.
  • If you are starting out, don’t take on too much. Get adjusted to your the training at first then add more as time goes on. Do not always be in a rush to get to the next level. Besides if you have a clinical condition, you will only be able to do so much anyway, including moving up to longer distances.
  • If you wish to ultimately train for longer distances, talk to your physician to see if they agree. This is important particularly if this is your first time training.
  • After you have finished extending and warming up, make a decision on the distance you want to run. If you are a novice, you ought to begin slowly with the shortest distance. You don’t wish to overdo it.

As you run, the upper part of your body ought to be unwinded. Or else, you could wear down quicker. As you are running, breathe properly. The worst thing that can take place is that you get out of breath as you run. That could throw you off base.

The manner in which you run is by raising your toes and coming down on your heel.

When you have completed your run, beverage lots of water and also make certain to relax up.
As you are training, roll your shoulders a little to ensure that your body will remain in equilibrium.
Do not exert a bunch of force on your arms and allow them to turn freely on each side. They ought to be at a 90 degree angle. Do not correct them as they are turning backward and forward. Place your hands in a clenched fist position, however they are not to be limited.
Your back is not rigid or rigid and your body remains upright. Your back leans a little forward.
After you educate, you could be sore. If that happens, slack off of the operating and do much less. If you do experience pain or pain in your muscles, use a cream made in order to help those locations. If you have discomfort in your legs, you may have to relax for an extra length of time. Do not keep running if the discomfort in your legs persists.
There is a bunch of middle distance running that train along with having a permanent job. If this is your scenario, you could not have much time to think about having healthier meals in your diet regimen. Educating occupies a great deal of time, specifically at first when you are simply starting.
It’s really essential to have a great deal of healthy and balanced foods available. It will truly help you when you are training. Healthy and balanced foods give you with a bunch of energy as well as all of the nutrients that you should keep going. Prepare enough meals to have leftovers for the following day.
With center range running, your body is needed to have reduced fat levels. That’s why it’s important to know exactly what you are consuming. Too much fat and sugar can damage your body and be an interruption as you are attempting to educate. Rather eat foods that have plenty of vitamins as well as nutrients.
The main thing that could take place in middle range operating is getting tired. There are various reasons why joggers end up this way. Sometimes it could be a matter of overtraining. Other elements could consist of lack of nutritional foods, not consuming all of their dishes, not enough liquids in the body, etc
. It is very important for runners to have lots of foods that will help them keep the power they have to visit the following degree. Missing meals is not the method to go. As you remain to train, see to it the hydrate yourself with water (ideally) between training sessions.
Despite the fact that having fluids is important in training, don’t make the mistake of drinking huge amounts of it at once. You should drink or drink smaller sized amounts of fluid on a regular basis. When they are exercising in the fitness center, you should keep a water bottle with you to make sure that you could consume at your convenience.
Joggers need to have their iron checked to make sure that they have sufficient in their system. You could also use the companies of a dietitian to help you eat sufficient iron.

There are joggers who make use of supplements such as healthy protein powders and also tablets. This is not necessarily the most effective suggestion for you while you’re training. You would certainly come out a lot better by eating healthier meals and also obtaining plenty of remainder.
Having a healthy and balanced way of living behavior that consists of healthy eating is the method to longevity as well as you will have much more energy. It sure defeats consuming supplements that may hurt your body while you’re running. Just a sporting activities physician can establish whether or not you should be taking supplements while you’re training.

Posted In Running Tips
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