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7 Running Regulations To Learn By Heart

published Monday, January 11th, 2010 at 7:52 pm by admin

Everything in life involves dealing with so many regulations, even when running. Despite runners strictly adhering to the rules and regulations that come with this strenuous, yet enjoyable and fulfilling activity, everything will still zero in on doing your own thing.

1. Do What Suits You

Running is supposed to be a sport or activity characterized by freedom. You see, there are no hard-knock rules in running. You may simply stride off when you run, overrunning all your co-runners; or simply take things slow setting your own space and pace; or better yet a combination of both by doing stops at certain point of the road. Bottom line is, a runner can do his own thing when running.

2. Focus On Targeting A Place

Running can be so exhausting, yes. But if there is one thing to keep you running despite the exhaustion and thirst; or the muscle cramps and leg pains, it is the achievements that you might reap in running. Almost all fun runs or marathon races have crowded starting lines so you can just imagine the competition and that gives you an idea of how you will more or less fare in the event. The important thing is to aim for a place. That way, you will not only excel in this sport you chose, but you will develop a sense of being goal-driven as well.

3. Distractions While Running

Sometimes, what runners do is chat to push them into finishing the run. Getting a good exercise is already enough for them, so they just chat their last few laps back into the finish line with their time ran extremely far from the ideal. This can sometimes be distracting to other runners.

Among other things that could distract a runner are somebody else’s dangling keys, very loud music from their I-pods and the beeps of a heart monitor device. If you do not want any of these noise, then just simply overrun them and lead the run.

4. No Pets While Running

Pets are meant to be walked, they are not meant to be running companions especially when it is a race or a fun run event. It is in fact discouraged by event organizers to bring along your dogs to races, because chances are if they are not leashed properly, they would block the way of the other runners and might even give them a trip or two.

5. Take Extra Cautions

Yes, there are several aid stations located on both sides of the road; however, it would be best to have an extra ounce of prevention to avoid possible accidents and injuries while running. It does not help that just because there are aid stations around, you are free to inflict injury on yourself as you run. Be careful at all times.

6. No Room For Whining

Sometimes there are runners who, in extreme exhaustion, will whine while running towards the finish line. Isn’t it just irritating to hear them? They whine about how this running is tearing his knees; or how after the event, he will shift to biking instead, and several other whines. Please, be a runner not a whiner.

7. Just Run All The Way To The Finish Line

While to many, headphones and loud chatting are truly annoying, to others they are nothing. There are some people who do not even care if someone talks so loudly and then overruns her. Competition is not just their cup of tea. For them, running is about finishing off with what you began, and not necessarily the first one to finish. Whatever holds true to you, just slip away to the finish line as fast as you can!

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How to Choose Good Running Shoes

published Monday, January 11th, 2010 at 7:49 pm by admin

A pair of good running shoes is very important for your health and comfort. It may not seem to provide a good connection, but if you really want a healthy lifestyle, running as an exercise is the simplest yet most effective way to achieve this, and a good pair of running shoes will go a long way.

As every person is unique, every pair of feet is different. Thus, the first step in choosing quality running shoes is to find out what you want from your new running shoes. You need to ascertain your level of pronation.  In human anatomy, pronation is the rotational ability of the foot that causes the sole to face more across than when you are in standing position. It is the opposite of supination.

If you have the tendency to pronate too much, your feet can turn abnormally resulting to flat arches. When you have high pronation, you can notice that the soles of your shoes have more torn area on the interior side. If you are less likely to pronate, your feet leans toward the exterior, resulting to high arches and the soles of your shoes have more torn area both on the interior and exterior of the shoes.

When you have ascertained the specific aspects of your feet, you will have the general idea on what features to look for in your new running shoes. Three main characteristics to verify are the thickness of the padding, the durability and the level of action control. If you have a high arch, then you are over-pronating, you should pick running shoes with more padding. If you have a medium arch, you should look for running shoes that are extra durable. If you have flat arches, then you should look for running shoes with good action control. If you have normal arches, you should pick running shoes with extra padding and durability. You can check the guides from different manufacturers so that you can have more idea on examining potential running shoes that suit your needs.

Do not pick shoes that are too tight or too spacious. It should have enough space to let your feet relax, in a sense, allow it to breathe. There should be a thumb’s-width of enough space between the end of your toe and the end of the shoe. There should also be enough space in the toe area to move your toes. Purchase good socks and make sure that you wear them when you try the shoes during a visit to the store. You can walk around the store to test the durability and comfort of the shoes. if you need assistance to check your appropriate shoe size or the correct fit, visit a shoe store with trained sales clerks that can help you through your shoe hunt. Some stores that sell running shoes are specializing in foot orthotics to help you in finding the right feet with the maximum features. However, you should follow your own decision. Shoe stores are still in the business industry and they would always try to convince you to buy their most expensive shoes. Do not buy them if you are not sure, and ask for running shoes that are less expensive, but have also the right features.

if you have a very high intensity running regimen, you should invest well in your running shoes. For example, if you are a professional marathon athlete, you should consider buying two pairs of good running shoes to alternate its usage.

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Be A Part Of Your Local Running Scene

published Friday, November 6th, 2009 at 7:20 pm by admin

Wouldn’t it be fun to have another circle of friends aside from your school and workplace? Yes, running training can put you on the local running scene where you get the chance to meet many friends. But the most important part of it is, you get to meet friends who share the same passion of running as you do.

The Magic Of Fun Run

All over the world, these two words have been popularly known from people of all age brackets, “fun run”. Communities have long since embraced the culture of running, including the practice of running training by all runners to be able to compete for the 5K, 10K and 20K running events or marathons. What is amazing with these marathon events is that you get to meet runners of different personalities, skills and capacities, and most importantly having varying reasons of why they run.

Make Yourself A Part Of The Local Running Scene

So how does one really make himself a part of the local running scene? First, a runner must identify his place in the running scene. Find out if there are local running clubs you can join and participate in at your locality because most cities have local running clubs of their own.

Get updates on the accurate schedules for running training, racing and all marathon events. You may also ask about the meeting schedules of those running groups that regularly meet every week. Why? Because they are good training for learning so much about running and of course, improving your skills more in your running training.

Race! Race! Race For Fun!

Racing does not necessarily always have to do with competition and reaping awards. Sometimes, runners race for the simple reason of wanting to have fun and participating in charity work usually initiated by through fun run events. Actually, the best part after the event is when there is dinner for all runners with floating free beer for everyone! Clearly, running is a great source of fun for people who run.

Volunteering For A Cause During A Running Event

There are so many ways to be involved and participate in the local running scene should a runner wish to do so. In fact, there is a long list of activities and tasks a runner might want to dip his hands on including that of the registration, the giving out of water, arranging of trophies where they should be displayed and other so many jobs for runners who would wish to participate in holding the event.

Be A Spectator And Cheerleader

Joining your local running screen can go as far as being a spectator. If the running race will pass by your place make sure that you cheer and egg on the runners as they pass your house. See, even watching can already be participating in this popular local event of running and marathons.

Run A Local Store For The Runners’ Needs

You may also put up and pull out your own local and portable store anytime and anywhere you want to. Your store should include all basic needs that a runner will look for. Also important is your ability to provide information to runners, offer tips as well as advices on anything the runners might need.

Make Reading Materials Abut Running Accessible To Runners

Provide information that are marathon-focused entertainment; reading magazines about basic running training information, health and nutrition in relation to running. Here should also be on races as well as winning strategies for races, injuries and how to prevent them, and so much more reading materials on the various topics related to running.

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Boosting Your Endurance On Your Running Training

published Monday, October 12th, 2009 at 7:38 pm by admin

Yes, endurance is the key ingredient to winning a race or running competition anywhere in the world. It doesn’t matter whether you are a beginner or you have been running for a few years already. What is important is you know what you want to achieve from your running training as well as how you are going to do it.

Strength Training For Better Endurance

But always remember that a runner will never ever get endurance for running successfully and effectively if he did not push through or undergo “strength training” and while there are some runners who are a little bit skeptical about doing strength-training, thinking it will slow them down, you should know that strength-training is the most effective and best way of boosting your endurance as far as running training is concerned.

And by doing this strength-training, you will surely be a more efficient runner. It teaches a runner how to deal with stress or fatigue at the verge of stopping running. It is the real secret to maintaining your running form which would mean greater running efficiency.

Warming Up Before Running

Running right away with no warm-up exercises is not a good habit for runners. Why? Because doing warm ups before running can actually prevent accidents or injuries at the same time, and more importantly, it conditions your cardio better. Proper warming up should include ten minutes of walking, or doing some light calisthenics to prepare both your heart and muscles before running. It is not good to stretch cold muscles because they are prone to overstretching. This is why stretching should only be done when the run has finished.

Take Running One Step At A Time

Running should always complement how your body feels. Sometimes runners tend to run too fast without considering their body signals and so often encounter injury. If you are running with a friend, observe how you are going too slow or too fast by starting a chit-chat with your friend; or if there is no friend to talk, you may simply hum to yourself while observing your own pace.

Build Your Endurance

Always have a feel of your body. Know when you need to slow down and rest running for awhile. This is the best way to make your endurance stronger. If at one point, you still feel tired from a day’s running, then stop for a while. Adding mileage to your running training while still feeling exhaustion might aggravate your condition and make your heart beat go below the normal resting rate. Therefore, make it a point to gradually add mileage and increase it to 10% every week.

Running Uphill

Running uphill is definitely one excellent way of improving a runner’s overall speed and strength. This has been proven true as it was observed that the way you will run on an uphill track may actually be the same as the movement you take when you climb hills. And they are observed to have basically the same motion as in sprinting where the runner’s legs are lifted very high while running.

Boosting A Beginner’s Endurance

While a runner amateur to running would want to run a farther distance from about two miles to four and eventually increasing to six and eight miles more, the more experienced or veteran runners do not care so much for increasing their distance in as much as they would want to boost their endurance. They would, as much as possible, want to cover their substantial distances in their running training.

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Running Shoes for a Marathon

published Tuesday, August 11th, 2009 at 7:51 pm by admin

If you are training for a marathon, then it’s a high possibility that you know that you should not run in old, torn running shoes. During your marathon training, you should get new shoes when you have exhausted the limit of the typical running shoes, which is about 400 to 500 miles.

During the day of the marathon, it is obviously not a great idea to run with torn running shoes, but freshly purchased running shoes are not also better. You should use running shoes that are just slightly used, for about 50-60 miles, so that they still have the appropriate padding and fit. Thus, you can purchase a new pair of running shoes about two to three weeks before the marathon and run several miles for you to be acquainted with them. If the training is fine, you can get another pair, exact design and size of your current running shoes. There’s not enough reason to try other running shoes when the marathon day is just days away. Like in automobiles, you should have a breaking in period.

Using your running shoes before the actual marathon will just compress your shoes. Instead, wear a different pair of shoes or flip flops when you are walking around before the marathon day.

Maybe you are bombarded with different advertisements claiming that each kind of shoe is the best for marathons, such as Nike, Adidas, Rebbok and etc. However, there is no best brand for everyone, since people have different type of feet. Generally, there are three factors to consider when you are purchasing a running shoe for marathon. The first factor includes what foot type you have (high arch, flat, neutral/normal). The second one is the athlete’s strike (heel striker, mid-foot striker, forefoot striker). Lastly, the stride rhythm (pronator, supinator or normal). However, we will discuss the common consideration in selecting running shoes for a marathon.

1.    Buy running shoes from shoe stores specializing in running shoes or from a professional well-trained on determining the right kind of running shoes based on your foot type and stride pattern.

2.    Try out shoes later in the day when your feet have swollen to its maximum capacity.

3.    In determining the appropriate size of your shoe you need, make sure that there is about at least .5 inch of room between the front of the shoe and your longest toe.

4.    On the day of your purchase, carry your socks you will use for the marathon. It is recommended to wear synthetic socks since cotton socks traps dampness.

5.    Consider the need to buy running shoes depending on the miles you have done your run using your old pair. Never base your decision to buy a new pair by spotting how much stumps are left on the exterior sole. The middle sole of most running shoes deteriorates at 400-500 miles, or lesser on certain factors and deals minimal or zero protection after the maximum mileage. It is essential to remember that running shoes offer the premium line of protection against future injuries during the marathon.

6.    Buy new running shoes that you will use on the day of the marathon at least two to three weeks before the actual marathon. These running shoes should be the exact design that you find you are comfortable with during your marathon training. The key idea here is to have enough time to compress the new running shoes, by running 50-60 miles involving one marathon-like run before the marathon day.

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