Furthermore, running is a very simple sport. There’s no need for flamboyant equipment and special skills.

All you need is a good pair of running shoes and an accessible venue.

The hardest part in running is developing a starting program and it wiil take time to build your endurance even for a short span of time. An aspiring runner must develop a positive attitude to enjoy the sport notwithstanding the initial challenges. For a start, consult your physician and seek his approval to start a running program.

After getting the green light from your physician and finalizing a running plan, the next thing to do is find a quality pair of running shoes. Go to a specialized running shop. In the Philippines, Runnr, located in Bonifacio High Street in the Fort Bonifacio complex, is the place to go for your running requirements.

In buying for a new pair of running shoes, bring your old pair and a pair of socks so you can a reference or basis. Sales people in the running stores can guide you on what’s the right pair for you. Test the new shoes by walking or running around the store to get of the shoes.

Comfort is the most important aspect to consider. A short and a T-shirt is a good running attire. According to Paige Waehner of About.com, majorirty of the runners prefer running shorts with a split leg, built-in underwear and a key pocket. In tropical countries such as the Philippines, sleeveless singlets and lght shorts are preffered by runners because it’s lighter and dries easily.

Before embarking on your first actual run, you have to plan the roadmap so to speak. If you plan to do a roadrun, conduct an ocular inspection to determine the type of roads along the way. Given the choice, running on asphalt or dirt road is better because it gives a softer cushion as compared to concrete roads.

Meanwhile, a runner must also wear reflective clothing when running at night and to run towards traffic to avoid being hit by motor vehicles. In case of rain, either a threadmill or a stationary bike are good alternatives.

Warming up is another important aspect for runners to avoid injuries and to flex the muscles. For first timers, it is advisable to start with a brisk 10-minute walk and then alternate 30 seconds of running with one minute of walking on thrice a week.

Each week, increase your running mileage and reduce your walking. Run a comfortable pace so you can engage in a conversation with your running buddies. Slow down when you experience diffiuclty in breathing. Concentrate on time and don’t be carried away by the intensity. If you can run consistently non-stop for 30 minutes, it is fine to put on faster pace.

A new runner must also know how to minimize side stitches such as stomach cramps. In case you have eaten a huge meal, wait for two to four hours before running. Side stitches are also caused by weak stomach muscles. To remedy this problem, perform a lot of ab and lower back exercises to help strengthen your torso and reduce the stitches. In case you get a side stitch while running, slow down to a walk and try holding your hands up in the air as you take deep breathe.

Whether you’re a new or a veteran runner, you must remember shin splints are a downside of running. Experts recommend cross training with other sports such as biking or swimming to avoid shin splints. If shin splints are a recurring problem,check out your running shoes to determine it is providing support and do some stretching consistently before and after a run.

A nutritional plan is essential to runners to ensure they’re meeting their body’s increased nutrtional requirements. Good nutrition will help the runner maximize his training and competition performance.

Competition nutrition is an extension of training nutrition. The correct nutritional strategies before, during and after competition will help you achieve the ultimate goal: your best possible marathon performance.

By knowing when, what and how much he is going to eat and drink, a runner is confident he can have the best possible nutritional preparation.

Carbohydrates, the best source of energy, should comprise about 60 to 65% of the total calorie requirement Carbohydrates complement proteins and fats in nourishing the body. . Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good sources of carbohydrates.

Protein also supplies some energy to the body and repairs damaged tissue during training. It should comprise 15 to 20% of the daily intake.

For long distance runners, it is recommended that they eat .5 to .75 grams of protein per pound of body weight. The best sources of protein, which at the same time are low in fat and cholesterol, are lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.

Fat should only compose not more than 20 to 25% of the total diet of runners. Nutritionists recommend foods that are low in saturated fats and cholesterol. Further, eating foods such as nuts, oils, and cold-water fish are also good sources of omega-3, acknowledged as deterrent for certain diseases.

As far for vitamins, it is recommended that runners sourced it from whole foods

Calcium is an important in a runner’s diet to prevent osteoporosis and stress of fractures. Good sources of calcium are low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Iron is important because it delivers oxygen to the cells. Absence of iron in a diet will result in feeling weak and fatigued.

Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops. To recover lost electrolytes, try to get a sports drink or some pretzels after the workout.

Up to now, doctors have been searching for the causes of cramps although modern theories ranging from excessive heat, dehydration, and the loss of electrolytes and minerals, to muscle fatigue, insufficient training, and poor stretching habits are possible causes.

Experts acknowledged that the possibility of getting a cramp increases during the latter part of the race. This may be attributed to overexertion or low sodium and potassium levels in the blood. Further, cramps can also be caused by higher lactic acid levels in the cells, which occurs as we get into the higher mileage.

Other factors include age (older people are more susceptible), number of years running and body weight.

For marathoners, adequate training is important to avoid getting cramps. Don’t run beyond the training regimen you developed because this will overwork the muscles that will possibly lead to getting cramps.

Also, don’t forget to stretch to during training and on race day. While doing the stretching, focus on the muscles that are most likely to cramp up.

Remember to eat foods high in potassium such as bananas to prevent muscle cramps.

Drink large amounts water against dehydration. Nowadays, sports drinks such as Gatorade are getting popular energy supplements because they give the runner extra energy during the run.

Apply the appropriate pace when running. Know your limitations.

A poor diet will result chronic tiredness, frequent illness, poor concentration, poor performance and poor recovery. According to MarathonPal.com, runners need to focus on carbohydrate loading, pre-competition nutrition, minimizing stomach upsets, post competition nutrition, restoration of fluid and balancing electrolyte, glycogen replacement and repair of damaged muscles.

To be fit and conditioned, a runner needs a balanced dose of carbohydrates, fiber, protein, fat, water, vitamin B complex, vitamin C, vitamin E, iron, calcium and zinc,

Carbohydrate loading, a method of increasing stored glycogen by 200 to 300 percent, enables the body to develop a stronger resistance to last in the race.

Before the competition, a runner must consider a meal of more than 200 grams of carbohydrate before the competition. An hour or two before the competition, a runner can eat a smaller carbohydrate meal and load more during the progress of the race.

Moreover, a runner can choose from a wide array of sources to beef up his endurance. Chief sources of energy are wheat bread, brown rice, skimmed milk, baked potatoes, fruits, yogurt, among others.

Junk fatty foods and other fried foods. Furthermore, avoid absolutely alcohol and cigarettes.

A marathoner has the option to eat solid foods such as ripe bananas, sandwiches with jam, honey or banana, jelly beans, cereal bars. Furthermore, bringing sports bars is also a good option because it is a good source source of carbohydrate.

To minimize stomach and gastrointestinal upsets, a runner must reduce his fiber intake by eating lower-fiber cereals like cornflakes, rice bubbles, white rice, pasta, bread and soft fruits. Also avoid fat when preparing for the competition. Eating liquid meals is also good because of it allows the body a faster digestion.

After the race, a runner must make recovering the nutrients an immediate priority. To make the plan be more effective, you must monitor the program and practice it during training. Drinks containing caffeine and alcohol after the competition should be discouraged..

Sports nutritionists recommend consuming seven to 10 carbohydrate per kilogram of body weight from carbohydrates a day after finishing the race for replenishment. A runner could start by eating 1 gram of carbohydrate per kilogram of body weight immediately after the workout that would be succeeded by a high t high-carbohydrate meal in the next two hours. This would be followed by eating normal meals and snacks for the rest of the day.

In the 24 hours after your race, aim to consume 7-10 g carbohydrate per kg of body weight from carbohydrates. Approach this goal by eating 1 g carbohydrate per kg of body weight immediately. Then, have a high-carbohydrate meal in the next two hours, and normal meals and snacks for the rest of the day.

Avoid alcohol for at least 24 hours because it causes more blood to flow to the injured area, increasing swelling and bleeding that will slow recovery and make the injury worse.

The first thing to remember is to pinpoint the type of running you want. If it’s for fun, you can buy a cross trainer. If you’re an individual who prefers the trail running type, then get a trail running shoes because this provides a stronger grip on the surface you will run.

After choosing the right shoe for your requirement, the next step is to see the way your feet are formed. Remember there is no such thing as a perfect feet. In checking your feet, you should take note of the arches on your feet.

You must also remember there’s no single ‘best shoe’, according to www. Runnerworld.co.uk. Further, your ideal shoe means that it is not the right shoe for the other runner.

A new runner is must not resort to bargain hunting when buying a running shoe . Although initially light on the pocket, it would be harmful to your feet in the long run because this will surely result in injuries making your roadrun an agonizing experience.

To make shopping for the proper running shoe, www. runningAdvisor.com suggests to initially go to your nearest specialty running store. One distinct advantage of buying into a specialized store is the staff working in these stores have the knowledge that can give you the best shoes for your needs.

Moreover, the website has provided tips so you’ll have an easier time to shop for the right running shoes.

It suggests to shop in the late afternoon when your feet are at their largest. Your feet will expand while running.

Bring your old shoes with you when you go shopping. Wearing the shoe will allow the salesperson in determining your degree of pronation.

Make sure the salesperson measures both of your feet. Often, one foot is slightly larger than the other. You should be fitted for the larger foot.
When buying a new pair of shoes, answer the questions of the salespeople to help you select the right shoes.

Wear or buy the socks you’ll wear when you run.If you wear orthotics, bring them also. You need to see how the shoe fits with the orthotic inside.

A new runner must also avoid the mistake of buying the fad shoes. because this will likely not fit your running needs.

Finally, www. runningAdvisor.com suggests a runner must needs to study seriously the following questions for his running program

How long have you been running?
How much mileage are you doing per week?
Are you training for a particular event?
Where do you do most of your running?
How much do you weigh?
Are you aware of any foot problems (i.e. flat feet, over- or underpronation)?

Based on your answers, the salesperson can guide and help you in choosing the various models that will fit your needs.

Ensure the Right Fit
A proper fit is the most important step in finding the right running shoe. This means it’s snug but not tight.

Below are some tips to get the proper fit for a running shoe.
Check for adequate room at the toebox by pressing your thumb into the shoe just above your longest toe. Your thumb should fit between the end of your toe and the top of the shoe.
Check for adequate room at the widest part of your foot. The shoe shouldn’t be tight, but your foot shouldn’t slide around, either.
The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run.
The upper (part of shoe that wraps around and over the top of the foot) should fit snugly and securely without irritating or pressing too tightly on any area of the foot.

Once you’ve found running shoes that feel right, walk/jog/run in them as much as you can.

Mental toughness is quite important for marathon runners to cope with the stress of the ‘hitting the wall” a fatigue that runners experience during the second half of the race. A marathon may be fit but he will not surely finish the race if he will be overwhelmed by the odds.

Mental toughness is not inborn, according to Dahlkoetter, also of trainer of world-class athletes. This can be acquired through daily workouts.

To be mentally-tough, a runner must have resilience,focus, strength, preparation, vision, openness and trust.

According to Dahlkoetter, the first step in building mental toughness is to develop a positive internal state of mind. Once a runner has this frame of mind, Dahlkoetter says a runner can now look forward to develop a quality performance during the training period. Furthermore, the appropriate attitude can push a runner to develop his real potential.

Build a mentally tough attitude. Instead of criticizing the organizers or the weather, a runner must attend to things he can control like his thoughts, emotions, training and attitude. Remember that a positive energy allows a runner to deliver a good performance.

A runner should allot 10 to 15 minutes each day to mentally rehearse his objectives. He should also put himself in a relaxed state through deep abdominal breathing. Then, as vividly as possible, he should draw an image what he wants to achieve. Moreover, he can playback his past performances for assessment. Finally, upload all those positive experiences into the mental outlook for the forthcoming race.

At the same time, a runner has to monitor his strong and weak points. In developing a strong focus, you must eliminate the distractions and all the negative vibes to be consistent in your preparation.

Use tough words to build mental toughness. A runner can be repeating the following phrases to sharpen his mental attitude. The following words are examples

I stay positive and mentally tough no matter what happens

I project confidence and energy

Going fast feels effortless

I am in my element; I am fully engaged in my running

I am tuned in to what I am doing each moment

I fully enjoy every part of my workout

I am physically relaxed and mentally focused and

I am a strong, mentally tough runner

The success in developing toughness applies to neophyte and veteran runners. Once a runner loses his focus, expect a decline in his performance.

Mastering the art of concentration is beneficial to a runner because he can attend to the urgent tasks and discard the irrelevant ones.

Dahlkoetter recommends an exercise for runners before doing their training. First, find a comfortable, quiet place where there will be no interruptions. Close your eyes and narrow your focus to one point or one topic such as the running form Continue the exercise for as long as you can maintain your focus.. Once the mind begins to wander, open your eyes and notice the time on your watch. How much time passed since you started this task? Ten seconds? One minute?

The longer a runner can focus on one point, the more successful he can he handle tougher mental situations with his running.

1. Though popular, the marathon ($2 kilometers) is perhaps the toughest among all of the races. A sincere effort from the runner is highly important to ensure success in marathon running. Below you will find 31 tips to make marathon running eventful and successful.
2. The prime thing is to select a quality pair of shoes and socks to wear in the marathon. It is further recommended not to wear a new pair of sneakers for the marathon.
3. Equally important is the selection of outfit an for the marathon. It is always advisable to avoid cotton T-shirts for the race. Apparels made of such materials as coolmax and nylon are most suitable choices.
4. Weather plays an important role in the marathon. Hence, start your marathon training during the best weather conditions for your climate. Likewise, avoid marathon running when it is too hot or too cold.
5. Marathon running is most suitable for those who have been running regularly for at least one or two years.
6. Prior to running a marathon, it is important to take sufficient training by running on similar topography.
7. Four or five days before the race, perform a two or three mile marathon pace by wearing your marathon apparel and shoes. This will help boost your confidence.
8. If situations are allowable, try to run at the same time of the day as the start of your marathon. The more you can perform this the more beneficial it will be on the day of the race.
9. In case of bad weather, it is a good option to continue training on equipments like the Elliptical machine.
10. Tapering is one of the important aspects of the marathon training. It is highly vital to repair the micro-damages, store up glycogen, and overcome chronic dehydration. Tapering usually begins three weeks prior to the marathon race.
11. Before the marathon, make sure that your toenails are not too long, as it may be painful when they catch on your sock and your nail rips out.
12. Special care must also be given to your toes, particularly if you have hammertoes. Further, in such cases, it would be better to use some kind of padding beneath your toes.
13. Relieve yourself from outside stress and tension in your life, at least a week before the race.
14. If possible, visit a doctor a week before the race. This will be helpful in getting rid of any problems like ankle or feet injuries and arch as well as heel pain.
15. However, it is better to avoid anti-inflammatory pills such as Advil and Aleve, as it may give only temporary relief, and may sometimes lead to more serious problems.
16. As it is a great alternative for sore muscles, get a pre-marathon massage about a week before your marathon.
17. Invite your close friends and relatives to attend the race as to boost your morale and motivate you.
18. Before the marathon, try to consume more nutritional as well as healthy foods. Eat carbohydrates for dinner prior to your marathon.
19. Drink lots of water, and try to avoid coffee and tea, especially during your evening meal before the marathon.
20. Don’t try anything new the week prior to the marathon.
21. Get lots of sleep.
22. Condition yourself to sleep early before the race. This will enable you to get sufficient sleep, as many of the runners don’t get a sound night’s sleep the night prior to a marathon.
23. Adopt a relaxed attitude towards the marathon. .
24. Try to wake up early on the morning the day of the race, and try to eat breakfast at least two to three hours before the beginning of the race.
25. Review your training sessions.
26. Try to reach the race venue at least an hour before the race.
27. Wear a watch during the race.
28. Apply sunscreen before the race to protect your skin from the heat of the sun.
29. Stay hydrated. Bring a fuel belt to ensure an adequate supply of water.
30. Take an extra set of outfits for the race in case of emergencies or changes in the weather.
31. Don’t go full speed during the first mile of the race. Build up your pace starting from three to five miles to try to catch up with the runners that you are planning to run with.
32. Above all, relax and enjoy the race.

source: www.personalpowertaining.net

]]> http://www.camsurmarathon.com/running-tips/42k-marathon/feed/ 0 http://www.camsurmarathon.com/running-tips/21k-marathon/ http://www.camsurmarathon.com/running-tips/21k-marathon/#comments Tue, 10 Nov 2009 06:40:17 +0000 Administrator http://camsurmarathon.com//?p=137 The 21-kilometer race, also known as the half marathon, also requires a well fit individual to compete effectively.

“Training for the half marathon is also a good stepping stone on the way to a first marathon. The half is an ideal way to find out whether you enjoy going the long distance and prepares you for the physical and mental challenge of the marathon. It’s the perfect dress rehearsal,” says running expert Josh Clark.

Definitely, an experienced runner has bigger options for the half marathon as compared to a newcomer. A veteran runner can explore in pursuing other forms of training for the race such as speed training.

However, it is quite different for the greenhorn runners. For the rookie, the goal is simply to finish the race course. After finishing their first half marathon, the new runners can now establish a goal for their next half marathon.

If you’re a first-time half marathoner it is advisable to keep a record so you can monitor your performance during their practice. Bear in mind that this training regimen assumes the neophyte runner has been running regularly for at least four weeks and can run at least 30 minutes without stopping before implementing this program.

Moreover, Clark recommends a 12-week program for the half marathon. However, he points out that there is no such thing as a one-size-fits all training program. At the end of the day, the runner is feel free to explore the options and adapt it to his own rhythms.

Choosing the right gear is one vital step in running the 21K. Go to a specialty running shoe store and ask the sales staff on your running requirements. A great example is the Runnr store located in The Fort Bonifacio complex. This should be complemented by getting the right socks. It is advisable to buy the branded ones to protect the feet against blisters.

Familiarizing yourself with the race course is important. But if you are lazy to do it, the least thing you can do it is to look at the on-line map and check out the contours, topography and elevation to give you an idea of the course.

Make sure you register and pay for the bib and the race paraphernalia weeks before the actual race. It would be good for a first-time 21K runner to bring companions for the race.

Running in a group especially for a newcomer will give the extra boost specially in the homestretch where most runners experience fatigue. This also promotes bonding and camaraderie among the group.

In the actual preparation, you should undergo a pre-training week to determine your level of fitness. If you’re not capable to run any of the different training levels, you should take a few weeks to gradually prepare him adding an extra kilometer for every week for four to five weeks.

To be prepared, it is recommended a runner must complete 16 to 19 kilometers about three weeks before the actual race. It is recommended you taper off in the final two weeks prior to the race to enable you to be in great shape on the big day. Allot rest days.

A runner must not run at least two days before the race to allow his muscles to relax and gain energy for the event. During the night before the race, you must eat average amount of carbohydrates to feel healthy, Further, get eight hours of sleep so you can wake up early.

In terms of hydration, take a drink every 2.5 kilometers to ensure a stable supply of fluids in your body. During roadruns, bring a fuel belt so you can have a steady supply of water.

Eating and drinking before the race is a no-no. It is also recommended you rise up early, eat and drink and go to the bathroom to “unload” the unnecessary stuff without resorting to laxatives.

You must secure your shoe laces. Improperly tied shoe laces cause a lot of hassle during the actual race such as tripping over it which might hurt you. Tie them properly. “After you double knot, take the ends of the shoe laces and thread them through the loops. Then tuck the ends of the laces into the little piece of cloth down the center of the shoe, or just tuck them into the other laces. The laces will not come undone during the run,” according to www.eHow.com.

When the starting gun fires off, remember to run in your most comfortable pace. Even though your pacing is 10 minutes per kilometer, continue to run and don’t mind those eager beavers because most of them will lost steam in the homestretch.

By running in your comfort zone, you are assured of a stress-free run. We know it’s a race but the real challenge will come from yourself not the people around you.

With this attitude, you will accomplish a major goal in your life.

]]> http://www.camsurmarathon.com/running-tips/21k-marathon/feed/ 0 http://www.camsurmarathon.com/running-tips/10k-marathon/ http://www.camsurmarathon.com/running-tips/10k-marathon/#comments Tue, 10 Nov 2009 06:36:24 +0000 Administrator http://camsurmarathon.com//?p=134 If you’ll be running the 10-kilometer for the first time, you should be healthy and in good shape. Moreover, you must have previously engaged in some walking or jogging.If you find if difficult in running 4.02 kilometers, just start by walking rather than by running.

You also need to develope a long distance capability to beef up your endurance. According to www.Bnet.com doing two 19.3-kilometer roadruns is a good step to beef up your endurance The workouts can be done either inside a track and field station or an auditorium/

After deciding that you will run the 10K, Hal Higdon of the 10-K Training: Novice, recommends that you implement an eight-week training schedule to develop you into great condition.

Higdon further recommends a participant to conduct stretching and strength training after a long run on Sundays. Stretching is important to ease your running muscles especially after a run. This must be complemented by strength training could consisting of push-ups, pull-ups, use of free weights or working out with various machines at the nearest gym.For runners, combining light weights with longer repetitions is the most viable for runners.

During the running workouts, a runner must cover the distance. Run at pace where you are most comfortable with. You can run three times a week i.e Tuesdays, Thursdays and Sundays, with Sundays reserved for the long run.

Cross-Training is also recommended for 10K runners for strength and variety. It could be swimming, or cycling and walking or other forms of aerobic training. And feel free to throw in some jogging as well if you’re feeling good. But don’t make the mistake of cross-training too vigorously.

Rest days are as important as training days. They give the muscles time to recover so you can run again.

Although an excellent form of exercise, walking is often neglected by many runners in their workouts. It is also highly recommended during workouts whenever you feel exhausted or need a break.

Experts also recommend the fartlek workout. Fartlek, meaning speed play in Swedish, combines rapid speed in your training run to build endurance. Fartlkek emphasizes on the variety of terrain and the grade of the course, at the same time both duration and intensity of the speed interval.

During a two-mile run over hilly grade and open fields, include a half mile jog, then double your speed for three minutes, jog a little more, then run hard for one minute, and repeat in whatever combination of distance and pace you like.

Fartlek workout:

1. Warm up for 10-15 minutes.
2. Then run 5 minutes… a little faster then your 10K race pace.
3. Recover for 2 minutes.
4. Run 10 minutes at your 10K race pace.
5. Recover for 3 minutes.
6. Run 5 minutes a little faster than your current 10K race pace.

For beginners, just completing your first three-mile training run can be celebrated as a tremendous accomplishment. For seasoned runners, shaving time from a personal record is its own form of winning. As you age, your progress within age groups may account for new “personal bests.” And for every runner, it is the running itself that is its own reward.

Adding Speed Work

The human body adapts very specifically to the demands placed upon it. If you run long and slow, your body will become very efficient at running long and slow. However, if you never train at a faster pace, the energy systems necessary for that faster pace are left untrained. Studies have found that training aerobically (distance only) will not increase your anaerobic (sprinting) capabilities. However, an aerobic training or speed work will increase both your anaerobic and aerobic capabilities. Here are some training techniques that can help you make training gains that result in faster times.

Intervals

Interval training or repetitions involves running fast paced laps on a track or a set course repeatedly with short rest periods between each run. For example, a 400-meter lap at a fast-for-you pace, six times with a slow recovery jog or walk between laps.

Hills

Running hills is a very intense interval training technique. Find a hilly course or one challenging hill and run it as intervals–repetitions up hill with jogging or walking recoveries.

Sample Training Schedules to Beef Up Your Speed

Training schedules should be considered examples upon which to base your own training plans rather than rigid schedules to follow. Be flexible and build the techniques into your own training regimen.

The Big Caveat–Avoid Over-training

Simply adding speed workouts into an established training regimen is a sure way to over-train and risk overuse injury. You will need to start by keeping careful track of your mileage. Once you’ve established a record of mileage, you can use the standard 10% rule-of-thumb–never increase mileage or intensity by more than 10% per week.

What this means is that if you are going to add speed workouts to your weekly program, then a reduction in total distance is necessary. You must subtract mileage to add speed workouts. Keep track of all the distance accumulated during speed training, including recovery and cool down and you will be able to adjust your mileage to accommodate speed work without over-training.

If you turn up the heat too quickly you are going to get burned. Over-training syndrome is the result of increasing your training demands faster than your body can adapt to the challenges–too much, too fast, too soon. You must develop a training schedule that meets your personal fitness level, not another runner’s ability. The road to faster times is littered with the injured whose training wasn’t balanced by enough rest. To avoid a layoff, keep these guidelines in mind:

• Keep careful track of mileage. Make sure increases do not exceed 10% a week at the most.
• Reduce mileage when adding speed work. Intensity is more difficult to measure, but cut back so that total demands don’t exceed a 10% increase.
• Never increase mileage and intensity at the same time.
• Alternate easy days with hard training days.
• Schedule rest days.
• Use crosstraining for relative rest on easy days.

Build strength

A stronger muscle can generate a more powerful contraction resulting in a longer stride or quicker turnover. A 30 to 40-minute workout two to three times a week is good. Don’t believe that weight training will make you bulky and hinder your running potential.

An appropriate program should include strengthening exercises for each muscle group with special attention given to the torso. Choose a resistance level that challenges you to complete six to 12 repetitions. Consult a fitness professional to assist in developing a strength training program that is right for you.

• Absolutely effective abdominal exercises
• Long distance runners—salt-up
• Speed work—what pace?
• Bad air is bad news for runners
• No short cut to marathon success

Set the pace

Pace training is an integral part of a training program and is crucial in order to maintain the proper race-pace. Start with pacing your interval workouts. If you are doing repeat 800 or 1,600 meters, then decide on a pace and try to hit the mark every time.

You will find that at the beginning of the workout, you may have to hold back to keep from coming on too fast. As the workout progresses, you will have to work harder and harder to maintain the same pace.

Race day strategies–Deciding on a race-pace is the most important aspect of a race strategy. The 10K is a tough distance in the sense that there is little room for errors in pace and strategy. If you go out too hard, you will drop off pace. If you go out too easy, the race is too short to make that time back up. The best race-pace is running at your lactate threshold.

Lactate threshold pace is the fastest you can run without accumulating lactic acid in the muscles. Lactic acid accumulates in the muscles when demands for energy are greater than can be met by the aerobic system alone. Lactate threshold training is done by running at 85% of your race-pace for a distance just short of the race length.

Incorporating a run one day a week into your program that challenges you in this way will begin improving your lactate threshold, and will increase your sustained intensity resulting in new personal records.

Days	Beginning Racer	Intermediate Racer
Sunday	Long run 6-8 miles	Long run 8-12 miles
Monday	Rest	Rest or cross-train
Tuesday	Intervals (8X400 meters)	Intervals (8X400 meters)
Wednesday	4 easy miles	6 easy miles
Thursday	3 mile fartlek	4 mile fartlek
Friday	3 easy miles or cross train	5-7 easy miles or cross train
Saturday	5 easy miles	5-7 easy miles or cross train

]]> http://www.camsurmarathon.com/running-tips/10k-marathon/feed/ 0 http://www.camsurmarathon.com/running-tips/5k-marathon/ http://www.camsurmarathon.com/running-tips/5k-marathon/#comments Tue, 10 Nov 2009 06:08:37 +0000 Administrator http://camsurmarathon.com//?p=132 The 5-kilometer race is considered the baptism of fire for people who want to pursue running seriously. The 5K, also known as the shortest distance for running wannabees, might be intimidating for newcomers.

However, there is good news because even a tyro can compete in the 5K given the proper preparation and training.According to experts, an eight-week training regimen is adequate to give a good running performance.

Familiarize first with the actual distance.To give you an idea, a 5K run starts from the 0 marker on Roxas Boulevard (near the carabao statue) up to the Roxas-Boulevard-Diosdado Macapagal Avenue area near the former Hyatt Hotel.

Add variety to your training to avoid boredom. You can also run in a track and field oval as part of building up your endurance.

Invite your friends and colleagues to join you in the workouts and possibly the race. With a group in tow, running becomes more fun and less tiring. Running with a group also lessens the stress during the actual race because there’s somebody who will motivate and support you when you feel tired.

Register early. Being an early bird gives you a discount and at the same time enables you to prepare in a very significant time frame. It would be also wise to pick your packet and bib several weeks before the race. This is less stressful and allows you to get the right size.

Once you’ve entered the race, bear in mind that you don’t over-train for the competition.

Online running resource site www.running-world.net suggests participants to arrive early on race day. It would be a horrible experience for you when you see the other contestants already while you are still wiggling your way to the traffic. Arriving early will also give you the time to familiarize with the area. This will also allow you to warm up for several minutes before the actual race.

The online source also pointed out that many first time runners usually deploy a a run/walk strategy for their first 5K. Meanwhile, veteran runners usually follow a training schedule to achieve their objective in the 5K.

Further, some of the first time 5K participants will start fast because of their excitement. However, first-time 5K runners should not be carried away by the excitement because this will be more stressful in the long run.

Adjusting to the shoes that you will be using is another important matter. In case you will be using a new pair, allot considerable time
to use it before the actual race so you can adjust.

A day before the race, check your race clothing. Use your most comfortable shorts and singlet. Drink a lot of water during the race day. It would be good if you’ll bring a sports bag so you can bring your paraphernalia.

Be sure to bring extra food such as an energy bar, banana plus water for recharging. Don’t forget to bring sunglasses, cap, sunscreen , lube, extra clothing and a towel so you can freshen up after the race.

Wake up two to three hours before the race so you can eat a snack, take a shower and do some stretching with your running gear. For dinner, eat light foods such as cereal, wheat bread and banana. The American College of Sports Medicine recommends a 400 to 500 calorie meal about 3 hours per-exercise.

With 30 minutes to go before the race, do a ten-minute of easy pace running to warm-up. Find quiet place to do your stretching with a maximum of 15 minutes

Put on your race shirt and lighter training shoes if you have them. Double-tie your laces. If your laces break it implies that the shoes are too old to offer support or that you tie your shoes too tight, which restricts your foot’s inner workings.

Arrange for someone to look after your sweats or exercise tights (if you needed them in the warm-up).

Don’t do a jackrabbit start.

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