Be the Tortoise, not the Hare. Increase your weekly and monthly running totals gradually. Use the 10-percent rule as a general guideline, but realize that it might be too aggressive for you—especially if you are injury-prone. A five-percent or three-percent increase might be more appropriate.
In addition to following a hard-day/easy-day approach, or more likely a hard/easy/easy pattern, many top runners use a system where they scale back their weekly mileage by 20 to 40 percent on a regular basis, maybe once a month. And remember that mileage isn't the only issue. Experts point out that an overly aggressive approach to hill running, intervals, trail running—indeed, any change in your training habits—can produce problems.
Keeping a detailed training log can help you gauge your personal training threshold. Record your weekly mileage and how you feel after your runs. Look for patterns. For instance, you may notice that your knees ache only when you're logging more than 40 miles a week.
Happy Running!
Monday, June 11, 2012
Sunday, June 10, 2012
Sunday mornng run
It was really hard to get up early this morning to exercise but after I ran I felt great and had a lot of energy for the day. Running, as well as other cardio exercises, are not only good for the body but good for the mind.
Saturday, June 9, 2012
Friday, June 8, 2012
Proper Diet and Nutrition for Runners
As a runner, your diet is important not only for maintaining good health, but also to promote peak performance. Proper nutrition and hydration can make or break a workout or race, and also greatly affects how runners feel, work and think.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes.Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.
Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Vitamins
Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.
Minerals:
Calcium
A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include 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
You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
Sodium and other electrolytes
Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body's way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise. If you're running longer than 90 minutes, then you should need to replace some of the electrolytes you're losing through sweat by drinking sports drinks and taking in salt during your runs.
A balanced diet for healthy runners should include these essentials: carbohydrates, protein, fats, vitamins, and minerals. Here are some basic guidelines for a nutritious, healthy balance:
Carbohydrates
As a runner, carbohydrates should make up about 60 - 65% of your total calorie intake. Without a doubt, carbs are the best source of energy for athletes.Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good carb sources.
Protein
Protein is used for some energy and to repair tissue damaged during training. In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. Protein should make up about 15% - 20% of your daily intake. Runners, especially those running long distances, should consume .5 to .75 grams of protein per pound of body weight. Try to concentrate on protein sources that are low in fat and cholesterol such as lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.
Fat
A high fat diet can quickly pack on the pounds, so try to make sure that no more than 20 - 25% of your total diet comes from fats. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Vitamins
Runners don't get energy from vitamins, but they are still an important part of their diet. Exercise may produce compounds called free radicals, which can damage cells. Vitamins C, E, and A are antioxidants and can neutralize free radicals. Getting your vitamins from whole foods is preferable to supplementation; there's no strong evidence that taking supplements improves either health or athletic performance.
Minerals:
Calcium
A calcium-rich diet is essential for runners to prevent osteoporosis and stress fractures. Good sources of calcium include 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
You need this nutrient to deliver oxygen to your cells. If you have an iron-poor diet, you'll feel weak and fatigued, especially when you run. Men should aim for 8 mg of iron a day, and women need 18 mg. Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops.
Sodium and other electrolytes
Small amounts of sodium and other electrolytes are lost through sweat during exercise. Usually, electrolytes are replaced if you follow a balanced diet. But if you find yourself craving salty foods, it may be your body's way of telling you to get more sodium. Try drinking a sports drink or eating some pretzels after exercise. If you're running longer than 90 minutes, then you should need to replace some of the electrolytes you're losing through sweat by drinking sports drinks and taking in salt during your runs.
Wednesday, June 6, 2012
Barefoot Running
http://en.wikipedia.org/wiki/Barefoot_running
Barefoot Running has a huge following, as it is argued that it is healthier for feet and helps to reduce chronic injuries. Barefoot running doesn't mean completely barefoot as there are minimalist shoes available such as the Vibram FiveFingers Shoes. Check out the info on Wikipedia and decide for yourself!
http://en.wikipedia.org/wiki/Barefoot_running
Barefoot Running has a huge following, as it is argued that it is healthier for feet and helps to reduce chronic injuries. Barefoot running doesn't mean completely barefoot as there are minimalist shoes available such as the Vibram FiveFingers Shoes. Check out the info on Wikipedia and decide for yourself!
Vibram FiveFingers Shoes
Monday, June 4, 2012
www.runningday.org
Wednesday, June 6 is National Running Day so get off your couch and meet us at Fleet Feet at 6:30pm for a run, run/walk or walk because anyone at any level is welcome.
Wednesday, June 6 is National Running Day so get off your couch and meet us at Fleet Feet at 6:30pm for a run, run/walk or walk because anyone at any level is welcome.
Friday, June 1, 2012
The Best Stores in Town for Runners
You have decided that running is what has been missing this whole time from your life. You know there are training plans available to guide you in the beginning. You know the importance of having shoes that fit properly. So what to do now? Luckily there are many resources in the Louisville Metro Area that are more than happy to help you get started. From shoes, clothes, nutrition, and training, these stores have you covered!
2239 Taylorsville Rd.
Louisville, KY 40205
502-479-8786
Fleet Feet has a highly trained staff and an excellent selection of apparel and shoes. They also offer training programs for runners at all stages. Fleet Feet and New Balance offer a beginner runner program that offers coaching on techniques, health and nutrition advice, and the most important thing- a support system of runners and coaches that motivate you to keep running.
7415 Old 3rd Street Rd.
Auburndale Shopping Center
Louisville, KY 40214
502-368-2443
Auburndale Shopping Center
Louisville, KY 40214
502-368-2443
9407 Westport Rd.
Westport Plaza Shopping Center
Louisville, KY 40241
502-749-7924
www.swagssportshoes.com
Swags Sport Shoes also has a great staff, ready to help you will all of running needs (they also love giving discounts!). The store’s websites has a wonderful training resource section that has links to many wonderful sites and links to local running clubs to join. The site also has a race calendar that will keep you informed of local events that you may want to sign up for.
4114 Summit Plaza Drive
Louisville, KY 40241
502-426-5955
Louisville, KY 40241
502-426-5955
1512 Bardstown Road
Louisville, KY 40205
502-454-8484
Louisville, KY 40205
502-454-8484
Blue Mile is a relative newcomer to the Louisville running scene, but both conveniently located stores are stocked with experts and lots of gear and gadgets to get you through your run. The website also gives you access to tips and advice and there is a product section if you like to keep up with the latest trends. There does not appear to be any local training programs yet for the Louisville stores, but could be in the future!
4137 Shelbyville Road
Louisville, KY 40207
502-895-3410
Ken Combs Running Store offers a variety of shoes and apparel and has a staff trained to assist you with any concerns and questions you may have. Check out the website for useful tips on training, nutrition and inspiration.
3602 Northgate Court #19
New Albany, IN. 47150
812-948-7865
For all the Hoosiers out there, have no fear! You have a great store located in New Albany that can assist you with all your running needs without making the journey across the river (or to Blue Mile’s locations in northern Indiana). Pacers and Racers has experienced staff to help with your needs and the store offers a running group. The website offers training advice and links to resources such as a list of local running clubs.
All of the stores listed are an invaluable resource when starting a running program. Stop by and become acquainted with the people that work at the store. Advice and encouragement are freely given at each of these locations. Take advantage of it to kick-start your training!
What Clothes to Wear While Running
When you first get started with running, you don't need to rush out and buy fancy running clothing. Just wear comfortable clothes that you would workout in.
Women should make sure that they're wearing a good supportive sports bra. The sports bra should fit you properly and not be too stretched out. Most sports bras need to be replaced after 72 washes, when the elasticity is lost, or if your weight changes significantly.
If you run regularly, it's a good idea to invest in some technical running clothes. Unlike cotton clothing, synthetic fabrics, such as CoolMax or Dri-Fit, wick moisture away from your skin, so you'll stay dry and comfortable during your runs.
The best running socks are ones that are made from synthetic materials such as polyester, acrylic, and CoolMax because they'll wick away moisture. For winter running, wool blends such as SmartWool are also a good choice. Some runners choose to wear double-layer socks for additional blister protection.
When you go out for your runs, be careful not to overdress. Once you warm up, your extra body heat will make it feel about 15 to 20 degrees warmer. So, for example, if the temperature is above 55 degrees, you'll probably be fine wearing a T-shirt and shorts.
Women should make sure that they're wearing a good supportive sports bra. The sports bra should fit you properly and not be too stretched out. Most sports bras need to be replaced after 72 washes, when the elasticity is lost, or if your weight changes significantly.
If you run regularly, it's a good idea to invest in some technical running clothes. Unlike cotton clothing, synthetic fabrics, such as CoolMax or Dri-Fit, wick moisture away from your skin, so you'll stay dry and comfortable during your runs.
The best running socks are ones that are made from synthetic materials such as polyester, acrylic, and CoolMax because they'll wick away moisture. For winter running, wool blends such as SmartWool are also a good choice. Some runners choose to wear double-layer socks for additional blister protection.
When you go out for your runs, be careful not to overdress. Once you warm up, your extra body heat will make it feel about 15 to 20 degrees warmer. So, for example, if the temperature is above 55 degrees, you'll probably be fine wearing a T-shirt and shorts.
Tuesday, May 29, 2012
The Proper Fit for a Running Shoe
1. Line up the ball. "When you try your shoe on, the ball of your foot (the widest part) should line up exactly with the widest part of the shoe. If that fit is right, everything else should line up--from the toes to the heel. As for width, when you're standing in the shoe, your foot should rest gently against the sides of the shoe, rather than jamming up against them or not touching at all. Also, be sure your toes aren't being pinched from the side." -Chris Schmidt, The Finish Line, Allentown, Pennsylvania
2. Stand on one foot. "I have people stand on one foot, which puts extra stress on the shoe and the foot, so you can better tell if it's going to feel right. When standing, your foot should feel situated atop the midsole. That is, it shouldn't feel like it's moving around too much on top of the midsole, and it shouldn't feel like it's flopping over the sides of the midsole either. When you run in the shoe, don't be too put off if it feels overly supportive, as most runners need more support (or motion control) as they age." -Curt Munson, Playmakers, East Lansing, Michigan
3. Check for balance. "I have a runner stand in the shoes to see if he or she feels properly balanced. You should feel anchored; the shoes shouldn't be making you lean in a certain direction. There should be plenty of toe space, and when you walk or run, your heel shouldn't slide out of the shoe at all. I often have people run in the shoes down a slight hill next to the store. Downhill running exaggerates impact, so if the shoes feel okay, you should be fine in them." -Chet James, Super Jock 'n Jill, Seattle
4. Focus on the ride. "Once we determine the type of shoe you need--whether motion-control, stability, or another--we bring out shoes from three different manufacturers and have the customer try them all. Then you need to be sure there's no pinching, or a seam that's pressing against your foot. Finally, we have people run or walk in the shoe to really focus on the ride, or how the shoe feels from the point when the heel hits the ground to when the toe lifts off it." -Don Lucas, Luke's Locker, Dallas
Sunday, May 27, 2012
http://www.runnersworld.com/article/0,7120,s6-238-520--9397-F,00.html
Finding the right training program can be overwhelming when you make the decision to start running. This program from runner's world is a good guide for beginners, and provides a plan that can be adapted for most schedules. For people that prefer to start alone rather than in a group, this is a great plan to use. Remember to start slow and have fun (yes, I said have fun)!
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