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  • Published: Jun 23rd, 2011
  • Category: Other
  • Comments: 2

Benefits of Training: 100 Day Marathon Plan

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A Picture of a eBook

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The 100 Day Marathon Plan is a book written by one of the best Norwegian runners. As a runner, Marius Bakken was dedicated to training and improving. This is mainly why he also decided to study the method of training that Kenyan and Italian runners practice.

Dr. Bakken noticed that he was the fastest non-Kenyan runner for 5000 m events. He then decided to go to Kenya and learn more of their training methods. He also went to Italy to train with the best Italian runners. He ran in competitions until he decided to pursue his studies in 2007.

Kenyan method

Kenyans are known for their performance in long distance running. The methods that they use for marathon training has been working for almost a generation. Dr. Bakken shares what he learned from them in his book.

Italian method

Italian runners have learned how to be their best during competitions. Their training makes sure that they are not tired or over-training for any event. Their methods are honed to make sure that a runner performs at their peak during any event.

World class training

The book aims to hone the skills of any marathoner. Through reading it, any runner can practice methods employed by Kenyans and Italians. This is the best combination that a runner can learn and improve from.

The plan indicated on the book is meant to make any runner perform at international level. The book and employing the training methods in it can get them there.

Twenty five supplemental videos are also available to any person who buys the book. These are instructional videos that can further facilitate training.

Anyone who purchases the book also gets access to Dr. Bakker.  The book is merely a part of the package. Through buying it, a runner can ask Dr. Bakker about anything regarding the training methods and running. It is an e-book which means that there is no need to wait and one can get it as soon as possible.

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  • Published: May 7th, 2011
  • Category: Other
  • Comments: 1

Three Quick Tips for Cross Country Running

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Women's Cross Country Team runs the OZ invitat...

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Few sports can be considered as challenging as cross country running. The difficult terrain, the weather and the fierce competition all combine to test the very limits of your skill and endurance. To help you overcome these challenges, we present a few quick tips from Cross Country Running Shoes 101 on how to become a better cross country runner.

Keep Training Off-Season
Cross country season lasts for only about three months in the autumn. However, that doesn’t mean that you simply take it easy for the rest of the year. What do you think other cross country runners are doing all winter long? If you guessed “training”, then move to the head of the class. You can choose from any number of winter and spring sports to keep yourself in shape. Just don’t forget — lace up your off road shoes and keep those long runs in your schedule every week in order to maintain your base endurance level.

Support Your Teammates
Cross country is, first and foremost, a team sport. Every time you help a teammate, you help your team add yourself as well. Whether it’s a training run or the final race of the season, always be prepared to offer encouragement, support and help to your teammates whenever possible. Your experiences are valuable and can help someone else. When everyone pulls together, that’s when team spirit is at its highest.

Stay Loose
Running cross country means enduring long hours of fatigue and discomfort. That’s practically what it means to run cross country. If you fight against the discomfort and starts training, your muscles will invariably tighten up and cause you to slow down. By keeping loose and relaxed, you stay in control of your body and in control of the race. Not only will your race times improve, but you will also how a lot fewer aches and pains afterwards.

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  • Published: May 3rd, 2011
  • Category: Other
  • Comments: 3

Running Tips To Improve Safety And Efficiency

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a "low profile" sole provides a grea...

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Many people are unprepared when they start running so their exercise regime only lasts a few weeks. Often their bodies begin to hurt because they have a faulty running technique. This article will outline a few simple running tips which will help you avoid these problems. You will then be able to run safely and regularly, without having to give up because of an easily avoidable injury.

Firstly you should try not to land on your heel. This is a common mistake which is easy to fix. The heel is not cushioned so when you land on it, it puts unnecessary stress on the rest of the leg. This is the tip which you should make sure you implement first of all, as it will enable you to run faster while putting less stress on the shins and knees, and can help to prevent shin splints. You should also try to avoid stretching your stride as this can make you run very inefficiently. Running like this pushes your leg away from your centre of balance which means you have to place extra force on your hip to allow your body to catch up with your front foot.

Another beginners’ running tip is to maintain a consistent step turnover rate so that your muscles can work to their full potential. The toughness of a run is not determined by the rate of stepping, but by the force you exert with each step. So the speed at which you run is relative to the force with which you push off the ground. If you can incorporate these running tips for beginners into your routine you will reduce the risk of injury while running in a more efficient manner. Your muscles will be used to their potential, and with the addition of some good quality running shoes you will avoid many of the common overuse injuries found in novice runners.

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  • Published: Apr 13th, 2011
  • Category: Other
  • Comments: 2

3 Quick Running Tips For Beginners

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The Pump Triple Break

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Many people who start out running simply pull on their new running shoes and set off around their local streets or parks. Often, they retire from their fitness regime within a few weeks because their knees start playing up, or their hips or lower back hurt so much both during exercise and afterwards. The problem is that nobody teaches us how to run properly, and most beginners’ injuries are a result of poor technique. Here are a few simple tips which will help you to ward off unnecessary overuse injuries such as shin splints and painful joints.

1. Stop Heel Striking – landing on the heel of the front foot is very common among beginners because they stretch their leg forward, locking the knee, when they stride. Unfortunately, the human heel is not cushioned and is designed mainly for balance. So if you only try out one of these running tips for beginners, this is the one to incorporate into your exercise: always aim to land on your forefoot. This allows you to make effective use of your foot’s natural shock absorber in the arch, and also provides some elastic recoil, which will enable you to run faster with less stress on your shins and knees.

2. Stop Stretching Your Stride – stretching your front leg out in front of you, and landing your foot ahead of your center of balance is a very bad practice. It forces you to land on your heel and since it is usually accompanied by a locked leg, it creates extra stress for the knee joints. You will also find that running this way can slow you down, because you have to pivot your hip to catch up with the front foot before you can push off into your next stride. This means you are running very inefficiently as well as potentially causing harm. So, shorten your stride length and aim to land your front foot underneath your hip. This will allow you to push off much faster, it will enable you to land on the forefoot rather than the heel, and it will minimize unnecessary shocks to your leg joints.

3. Stop Varying Your Turnover Rate – many new runners think that a leisurely jog means a slow turnover rate (also called cadence), while a faster, more competitive run means increasing the number of steps per minute. In truth, you should always aim for 180 steps per minute. Your speed is then controlled by the force you exert on the ground at each toe off. So running for fun should feel as if you are floating along, whereas serious running should leave you with a nice ‘burn’ in your calves, glutes and hip muscles, but your steps per minute should not change. This cadence is ideal for ensuring you maximize the elastic recoil from the springy tendons and muscles in your feet and lower legs, helping you to conserve some of your energy and keep muscle fatigue at bay for longer.

If you can start to include these three beginners’ running tips into your new exercise program, you will find that you can run more efficiently, more rapidly and with less potential for injuries. The only other thing to add is a properly fitting pair of running shoes and you should be safe for your next year of jogging.

  • Author:
  • Published: Nov 23rd, 2010
  • Category: Other
  • Comments: 2

Tips For Choosing The Right Type Of Running Short

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Running Shorts

Running shorts are an essential piece of clothing for the running enthusiast. In poor quality shorts runners may feel itchy and uncomfortable when running and will not enjoy their run. Good quality shorts will be flexible without chafing and won’t ride up in uncomfortable places. If you are a fell runner then shorts that are flexible will be even more important to you as the strides you take will be bigger. If you run regularly on a treadmill then breath-ability will be an essential element, to keep you cool. Today you can buy running shorts for every type of run possible and shorts will be breathable, shower proof, comfortable, durable and quick drying. They also come with integral knickers these days and a cool range of colors and design.

Brooks running shorts are extremely comfortable and also reasonable, meeting every need you are liable to encounter on your run. The material is lightweight and smooth and exceptionally wicking to keep you cool. They sit comfortably on your waist without riding up and have side splits to aid movement.

If you run in high temperatures then it is imperative to wear clothing that is good at transferring moisture. As you run you will produce more sweat as your body temperature rises and a good pair of shorts should regulate your temperature and wick away moisture. Brooks shorts are highly wicking and won’t chafe or ride up.

Endurance runners will need to wear a highly durable short that performs incredibly well over several hours or even days. Your shorts should contain storage for carb gels and should be highly shower proof and quick drying. Choose a pair of shorts with a very short inseam to help you move freely.

Once you have found the correct sort of running short for you, you will tend to keep to that brand and type. Don’t be afraid to run on the spot in changing rooms to check out if the shorts are comfortable. Once you have found your perfect pair of shorts you will be in a position to source them more reasonably online at discount sports shops.

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  • Author:
  • Published: Nov 3rd, 2010
  • Category: Other
  • Comments: Comments Off on GPS Running Watch – Running With Focus And Progress

GPS Running Watch – Running With Focus And Progress

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GPS Running Watch

For the most part, human beings do things that could lead them to be the best that they can be. For this reason, we engage ourselves in activities in which we can have something that would greatly benefit us. Exercise, for example, is one of those activities that we do which has enormous positive effects on our total well-being. This fact is acknowledged by many and is being supported by a number of research studies.

Among those various physical exercises that we take on, running is one of the most beneficial. It is well-known worldwide and is being practiced by many people despite of race and culture. While other may enjoy running as an exercise, others still enjoy it more when coupled with proper monitoring about their running routine progress.

A GPS running watch documents and analyzes the statistics that is being recorded while you run. This is very possible with its GPS technology. Other than that, any runner can give all its focus to the running itself since this device has proven to have high accuracy and is very reliable. It is also very convenient for every runner as he/she does not have to scribble down various statistics while on the run.

Manufacturers of this device have produced up-to-the-minute versions that are more sophisticated. Companies, such as Timex, Sigma, and Garmin (with its Forerunner line), have designed latest models with their own unique mark and sophistication by incorporating extraordinary features that cannot be found in other brands.

This device has proven to be of great use to many athletes and avid runners which prompted manufacturers to produce more similar products. Also available in the market are gender-specific GPS watches that serve the preferences and needs of both men and women, professional and nonprofessional runners alike. Moreover, athletes use this to keep track on there progress to see what more they can do to achieve their best possible form.

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