Tag Archives: training

Six More Benefits of Running

Last week I wrote about six benefits of running. That wasn’t nearly enough! Here are six more to consider.

Now get out there and run!

Running makes you happier

You’ve already found it, if you’ve been working out consistently: No matter how really great or bad you feel at just about any certain minute, exercise will cause you to feel a lot better. And it goes beyond merely the “runner’s high”–that rush of feel good hormones known as endocannabinoids. In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that just one bout of exercise– of walking on a treadmill, 30 minutes –could immediately lift the mood of someone suffering from a significant depressive order. In a May 2013 study in Medicine & Science in Sports & Exercise by which rats and mice got antidepressant-like effects from running on a wheel, researchers reasoned that physical activity was an effective option to treating depression.

And on those days if you must push yourself out the door, exercise protects you against anxiety as well as depression, studies have shown. Average exercise may help individuals cope with tension and worry even after they are done working out, according to a 2012 study published in Medicine and Science in Exercise & Sports. A 2012 study in the Journal of Adolescent Health shown that merely 30 minutes of running throughout the week for three weeks boosted sleep quality, mood, and focus through the day.

Ever heard someone call running their “drug”? Well, apparently, it actually is pretty similar. A 2007 study in Physiological Behaviour revealed that jogging causes precisely the same kind of neurochemical adaptations in brain reward pathways that also are shared by addictive drugs.

Running helps you get more skinny.

You realize that exercises burns calories while you’re working out. The bonus is the fact that when you exercise, the burn continues after you quit. Studies have demonstrated that regular exercise boosts “afterburn”–that’s, how many calories you burn off after exercise. (Scientists call this EPOC, which stands for extra post oxygen consumption.) That’s kind of like obtaining a pay check even once you retire.

And you don’t have to be sprinting at the rate of sound to get this benefit. This happens when you’re working out at an intensity that’s about 70 percent of VO2 max. (That’s a little faster than your easy pace, and a little slower than marathon pace.)

Running strengthens your knees

It is long been known that running raises bone mass, and even helps come age-related bone loss. But chances are, you’ve had family, friends, and strangers warn you that “running is bad for your knees.” Well, science has shown that it’s not. In fact, studies show that knee well-being is improved by jogging. We know from many long term studies that running doesn’t seem to cause much damage to the knees. We don’t find much of a previous history of running when we look at people with knee arthritis, and when we look at runners and follow them over time, we don’t find that their risk of developing osteoarthritis is more than anticipated.

Running will keep you sharper as you get older.

Worried about “losing it” as you get old? Working out regularly will help you remain “with it.” Studies have concluded that the evidence is insurmountable that regular exercise helps defeat age-related mental decline, especially functions like task switching, selective focus, and working memory.

Studies found that elderly adults that were fitter scored better than their unfit peers in mental tests. What’s more, in stroke patients, routine exercise improves language, memory, thinking, and judgment problems by almost 50%. The research team found “significant progress” in overall brain function in the decision of this system, using the most development in focus, concentration, preparation, and organizing.

Running reduces your risk of cancer

There’s plenty of evidence that it helps prevent it, although maybe running doesn’t heal cancer. A vast review of 170 epidemiological studies in the Journal of Nutrition showed that regular exercise is related to a lesser risk of certain cancers. While you’re undergoing chemotherapy, in the event you currently have cancer what is more, running can improve your quality of life. (Want to learn more concerning this? Read firsthand accounts of this and see our full cancer problem here.)

Running adds years to your own life

Even in case you meet just the minimum of number of physical activity–(30 minutes, 5 times per week), you will live longer. Studies show that when different types of individuals started exercising, they lived longer. Smokers added 4.1 years to their lives; nonsmokers acquired 3 years. Even if you’re still smoking, you will get 2.6 more years. Cancer survivors extended their lives by 5.3 years. Those with heart disease acquired 4.3 years.

Bad Running Habits

I read this article on Runner’s World, which outlines 10 Bad Runner Habits that probably most of us are guilty of in at least some capacity.

You should read the full article, but if you’re a little lazy, here are the habits they mention…

  1. Running too much too soon
  2. Refueling badly
  3. Forgoing SPF
  4. Ignoring your core
  5. Starting a race too fast
  6. Being your own doctor
  7. Skipping stretching
  8. Not getting enough sleep
  9. You never rest
  10. Fixing it all

I’m terrible with starting races too fast. I always let the adrenaline get to me and end up heading out at least a minute per mile too fast. Usually I catch myself before I get into too much trouble.

Where I run, I don’t have to worry too much about sunscreen, but it’s a good tip. Take care of your skin!

 

Total Training for the Half Marathon

A challenge is provided by the half marathon distance beyond the popular 10K while allowing for more flexibility than marathon training. The training period is three months (versus five for the marathon), and healing is appreciably quicker than for the marathon. This happy news means you could run several half marathons during an individual race season.

Training for the half marathon is also a great stepping stone on your way to a first marathon. The half is a perfect method to find out whether you enjoy going the long distance and prepares you for the marathon’s mental and physical challenge. It’s the best dress rehearsal. Remember, naturally, that there’s no such thing as a one-size-fits-all training program. While the programs offered here are dependable and solid, you should don’t hesitate to tinker together and make them your own. Accommodate them to your own rhythms.

Motivation:

Building mental stamina is crucial. It’s one thing to be inspired to begin training. It’s another to stay inspired each and every day. Developing the proper mindset and staying inspired is essential to crossing the finish line with a grin in your face and enjoying training.

Goals:

Complete time goals, weight loss goals, “just complete” goals…we all have a reason(s) for desiring to run a half marathon. If your only purpose is to shed weight, good luck. You’re likely to quit. You might be likely to quit just like so many individuals who join health clubs each year for the exact same reason only to stop going after finding little effects in little time. You must have the right aims and reasons for running to be able to be successful.

Wear the right tools:

Treat your feet to some great pair of running shoes (or three!). Running shoes is going to function as the most important piece of gear. Shoes are designed to fit feet with pronation, distinct arches, and more. See with a local specialty running shop to get the best shoes for your own feet.

Nutrition:

Carbohydrates supply the fuel runners need. During half marathon training , should come from carbohydrates, especially complex carbohydrates. 10% should come from protein (you want 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats. Be sure to get the nourishment you must keep you strong and allow for adequate recovery.

Recovery:

Clearly, it is important to run for half marathon training, but healing is equally important. Each day should not be run by you. Your body has to rest between runs so it can recover from one run to another, getting more powerful between each run. Nutrition and eating the right foods at the right time also playan important role in healing. Take recovery days as serious as your running days.

Hydration:

On runs of an hour or more, take fluids with you and use up 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after and get your body weight back to the weight it was before the run by sports drink or drinking water within the first hours after the run.

Avoiding Injury:

Use your non-running days to rest and recover. Ice in knees or shins, especially down any soreness (most common) four times daily for 15-20 minutes. Harms frequently sneak up without warning. Doing all the right things right will minimize your likelihood of harm.

Pre-Training:

Before you begin half marathon training, you must be able to run for at least 30 minutes without stopping. Space is unimportant right now. You only need to get your body used to running.

Combinations of run/walks are excellent to use during pre-training because they still your body into the exercise and minimizes the possibility of experiencing a running harm.

It’s also a great idea at this point to go ahead and choose a half marathon and get signed up!

Training:

Each week should be slowly increased by your mileage. As a general rule, total weekly mileage must not rise by more than 10% from week-to- . Completing a run of 10 -12 miles before the race will be enough to prepare you for the end. You should then taper off in the final weeks before the half marathon to allow your body to recover from training and thus you’ll not be weak on the big day.

Half Marathon Training Tips – Break Your PR

Running a long distance requires both physical and mental health. Therefore, it is important that you put in place effective long term training and nutrition program. If you train effectively, a half marathon can be a lot of fun. If you don’t, it will not be a pleasant experience.

Everything you have read in these Top 10 half marathon training tips, and every other piece of advice you get when preparing for your race, should be tried well in advance of the event.

Do not, for example, buy a new pair of running shoes a week or two before your race. In fact, do not do anything in the week or two before the race that you have not done many times during your training.

To determine your marathon pace run a half marathon running at your best effort during the first week of your marathon training program. Wear a heart rate monitor during the half marathon running and record your average heart rate of the entire race. By subtracting 5 beats from this number you will know your marathon pace heart rate.

The clothes you plan to wear on race day should be worn on half marathon training schedule runs – if it is going to chafe, it is better you find that out well in advance. This applies to everything, from your underwear to your t-shirt; your socks to your hat.

Considering A Half Marathon Event This Summer

Thinking about running in a half marathon this year? With the weather getting warmer, it is more easy to be outside running. Below are some basic guidelines to training for a half marathon race that is successful.

The half marathon can be challenging. It can be challenging because there are two challenges joined into one, which is demanding. Going long distances while at exactly the same running at a higher speed will truly take a toll on your body. When you can take and employ this half marathon training for beginner’s tips to your training program, you may be a success and running longer distances at a higher speed will be no kind of problem for you because unlike others, you are going to be prepared. This advice will and can apply to anyone and everyone: even crazy runners. If you follow the half marathon training for beginners, you may be well in your way to running and doing your best in a half marathon.

So as to be prepared, you want to run every single day. Run in the morning, noon, and evening. This is your body will be set as a runner and because the more you run, you’ll be putting your body into the mode of running.

For your half marathon training for beginners, you must keep in mind that in order to make progress, you need to run always. Throughout a week, you would like to try to run for at least thirty minutes, three to five times per week. Running three to five times per week should be a high intensity work out.

Maintain a record of how much you remember to progress slowly and run. You do not want to run more than your body will enable, because overrunning will result in injury. Even though running is significant, allow for at least two days or so for rest. Resting will rejuvenate muscles, and alleviate tension. Training tips for beginners would be to get a correct diet and blend that along with tons of exercise.

What does it mean to make sure that you have the most healthful diet you can potentially have?

Drinking lots of water, rather eight glasses a day keep your body booming throughout your half marathon training for beginners exercise routine and will flush your body of any unnecessary toxins. Eat around a few portions of vegetables and fruits, in regards to diet.

Generally the more colorful your food is, whether it being lunch, breakfast, or dinner; that will allow you to understand for yourself that you’re getting the proper nutrients that you have to perform your best in a marathon.

There are multiple things that you will need to understand in regards to running half marathon training. Maybe one of the most essential pieces of guidance that anyone who’s training for such an occasion could use would be to find time to rest between workouts. You’ll want to give your body the proper period of time to rest and recuperate for the next training session, because you are placing it through a lot physically. It’s much better to have two excellent extreme workout sessions followed by several days of rest, rather than four sessions of moderate intensity because your body is simply too exhausted to work at a higher level.

Remember that whenever you’re running, take it easy and do not constantly feel the need to go as quickly as you can. Since pacing will be one of the matters that are most essential to pay attention to while running the marathon, you may desire to get it down as early as possible in your training. Every workout session does not need to mean a full on run. In fact, many people that participate in marathons do not run with everything they’ve the whole time. Experienced athletes recognize one essential matter, you can start out slow and make lost minutes up slowly through the race.

Doing long runs is consistently recommended when contemplating all of the distinct aspects of running half marathon training. The distance of all your runs should be equivalent to or longer than that of the marathon space you will be running. Using this method you will be building up your endurance and preparing yourself for miles and the miles you will have to go from the starting line in the marathon. One extremely great thought is to include someone else in your runs. When you have a work out buddy, you may manage to keep motivated and concentrated.

Go the space and to raise your cardio, you may need to work on your speed. This means having training sessions where you run a specific space that’s shorter than that of the marathon, going at a rate that you feel comfortable with, rather one that you will use in the race. The more your body will adjust to what you’re putting this through on the day of the event, you are going to be entirely prepared, emotionally and physically, the more you do it. If you’re participating in half of a marathon, it is still vital that you train yourself under exactly the same conditions that you will perform under in the race.

Of course another crucial part of running half marathon training is your nutritional habits. You’ll need when preparing for the race to eat. Some of the foods that you should be paying the most attention to contain ones that are full of carbohydrates. This means getting plenty of wheat bread, beans, root vegetables, apples, carrots, and yams. These foods will provide you with the bursts of energy that you may need run the whole space and to be truly successful.

In your diet you may also need to comprise protein. Some of the various foods that are packaged with protein contain milk that is low fat or fat-free, chicken, eggs, fish, yogurt, cottage cheese, and a variety of soy products. As you start to eat more healthy throughout your training period, you will begin to detect a change in how you look and feel. To get the most from your training sessions, it’s important to follow all the hints above for complete and total success.