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Regular advice on running and RunCoach
Topic: TrainingThe new items published under this topic are as follows.
Posted by: pshields on Wednesday, June 29, 2005 - 04:08 AM 967 Reads
Jun 13 2005
By The Evening Chronicle
Welcome to the second in a series of columns designed to prepare you for the 5km Sunshine Fund run.
This week's issue is another very important one, with some basic dos and don'ts on preventing injuries, plus week three of your basic six-week training plan.
Do your warm-up by walking. Even if you're fit and not overweight, start each run with two to three minutes of quick walking. It's an ideal warm-up for any runner, regardless of fitness or ability.
Do take it easy, either do a run/walk programme or run at a pace at which you can chat with a friend without being out of breath.
Running harder increases your chances of injury, and early burnout.
Read full article: 'Starting slowly' (2686 bytes more)
Posted by: pshields on Tuesday, June 28, 2005 - 05:04 AM 1071 Reads
For Running Speed, Hit the Hills Season Long
By Matt Russ
June 4, 2005
A healthy dose of hill running should be included in your workouts each week. Hill work is some of the most productive training you can perform. There is no doubt that runners who regularly hit the hills get faster. However, you should vary your hill routines, throughout the season just as you should vary your training. Because hill work is more stressful, progression is important.
Read full article: 'For Running Speed, Hit the Hills Season Long' (5751 bytes more)
Posted by: pshields on Monday, June 27, 2005 - 04:09 AM 1025 Reads
To hit the trail you'll need some extra preparation
Don Buraglio and Mike Dove
Jun. 09, 2005
Trail running is one of the great pleasures in our sport. There is absolutely no feeling that compares to cruising through a dense oak forest, alongside a rippling stream, or atop a mountain ridge.
Experienced runners appreciate the many benefits of trail running, and incorporate it into their year-round training.
When summer approaches, the number of people on the trails increases. The longer days allow early morning or evening users to join the fun.
Here's a look at some of the things you should remember when hitting the trail.
Posted by: pshields on Sunday, June 26, 2005 - 04:14 AM 2323 Reads
The Dangers of Hot Weather Running
June 10, 2005
Running in hot weather can pose dangers to runners. Particularly dangerous is racing in hot, humid summer conditions. Here's how to protect yourself from these five serious (and potentially fatal) conditions.
Dehydration is not limited only to the summer months, although it's probably more likely to occur during that time. Many physicians believe that most people are in a constant state of dehydration. Since coffee, tea, soda and alcohol act as a diuretic, anyone who drinks these fluids on a daily basis, and doesn't drink at least an equal amount of water, will probably be dehydrated. If the person is physically active, the potential for dehydration is even greater.
Working out in hot, humid conditions promotes sweating, which in turn can cause dehydration. Sweating is good for you because it cools your body, but when you lose too much water you become dehydrated. If you're already slightly dehydrated, sweating will only make it worse. It's important to maintain an adequate fluid intake all the time. Don't expect that you can make up for several days of not drinking enough by downing two cups of sports drink before your next long run or race. It's important to keep hydrated all the time. Once you start to feel thirsty, it's too late.
Read full article: 'The Dangers of Hot Weather Running' (9400 bytes more)
Posted by: pshields on Saturday, June 25, 2005 - 04:29 AM 983 Reads
Posted by: pshields on Friday, June 24, 2005 - 05:23 AM 1003 Reads
Posted by: pshields on Wednesday, June 22, 2005 - 04:13 AM 1891 Reads
Keeping a pace is important in running a race
By MOE JOHNSON
Jun 18, 2005
It seems that the hot summer temperatures have arrived early this year.
When the temperature gets in the high 90's and 100's a runner has to be extra careful about any training runs. Drink plenty of fluids before, during and after runs, try to run in the early morning or later in the evening and wear light clothing that will wick the sweat off the body.
Other practices that a runner can try to make it through the hot summer days include backing off the pace a bit and shorten the distance that is normally covered on cooler days.
One thing that can be done during hot running days is to work on your pace. These workouts are almost always done on a track and can be shorter as far as time out in the weather but can still be a quality workout by running a quicker pace.
For a beginning runner putting in a pace workout at least once a week is a good practice.
Read full article: 'Keeping a pace is important in running a race' (4850 bytes more)
Posted by: pshields on Monday, June 20, 2005 - 04:16 AM 961 Reads
Crosstraining 101 - How to Use Crosstraining to Become a Better Runner
What Counts as Crosstraining? A lot of activities count as crosstraining for runners. Here is a list of some (but certainly not all):
Swimming focuses on the upper body and general conditioning. It can help you relax and recover after long or hard workouts. Swimming provides an aerobic workout without being a weight-bearing exercise, thus making it a great option for marathoners and injured/recovering runners.
Posted by: pshields on Sunday, June 19, 2005 - 11:05 PM 883 Reads
Consider what you'll do when training
Which gives me the best workout - an elliptical machine or a treadmill?
Answer: Which will you do more of consistently? The term "elliptical" refers to the pattern that the pedals make when the machine is viewed from the side. The first elliptical machine of any meaningful value was unveiled in 1995. Since then, it has become an increasingly popular piece of equipment for aerobic training.
So how does it stack up against the ever - popular treadmill?
Read full article: 'Consider what you'll do when training' (2602 bytes more)
Posted by: pshields on Sunday, June 19, 2005 - 05:19 PM 1001 Reads
Beach workouts can help muscular gain
By John Briley
When I run on the beach and a wave chases me up onto the dry sand, I feel like some doomed character from Greek mythology, furiously spinning my legs in vain. My next thought, invariably, is, "Thank God I'm not running from the cops."
Given the season, I decided to learn what happens when we run on particulate matter.
"Your biomechanics change" on soft sand, said Steve Rhyan, an exercise physiologist and registered nurse who trains Navy SEALs and amateur and pro athletes in the San Diego area. Unlike firmer surfaces -- such as asphalt, treadmill belt, a soccer field or even packed wet sand -- soft sand provides no rebound. All the sinking down and pushing back out, Rhyan said, "overloads your musculature." You shorten your stride and struggle to sustain your pace.
Read full article: 'Beach workouts can help muscular gain' (2315 bytes more)
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