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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, May 25, 2005 - 03:10 AM 1197 Reads
Posted by: pshields on Tuesday, May 24, 2005 - 04:15 AM 1814 Reads
Six Key Running Sessions
By Ben Wisbey
Posted: May 13, 2005
If you are trying to fit quality running training around a working week and domestic chores, then why not try these sessions? The six sessions outlined below are designed to fit into a lunch break, in the early morning before work or even after a busy day. None of the sessions take more than 45 minutes, yet all provide a quality work out, giving the most benefit from your training time.
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Posted by: pshields on Monday, May 23, 2005 - 04:11 AM 1096 Reads
How to run
Kathleen Mc Quaide - Sports Scientist
Whilst running might just seem like a speeded-up version of walking (which we all know how to do), there are some important considerations if you want to make sure you get the most out of it.
Also, keep in mind that when running (as with any exercise training), many different systems are involved, including the nervous, muscular, skeletal and cardiovascular systems. When we move, the brain sends message via nerves to the muscles, to tell them to respond in a certain way. To perfect a movement ? we literally have to do some brain-training.
As we repeat the movement many times, so a new map with all the new neural pathways to the muscle, is ingrained and stored in the brain, so that you can do the action without even thinking ? so yes, practice makes perfect!
How to do it To optimise your running technique, consider the following:
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Posted by: pshields on Sunday, May 22, 2005 - 04:44 AM 852 Reads
Are You Using the Same Strategy as the Pros???
By: Al Morris, Ph.D.,FACSM
Posted: May 20, 2005
If you want to run a PR time in the marathon, it's very important to run equal halves. In fact, over the years many athletes, elite and non-elite, have demonstrated that the ideal scenario is to run the first half of the race slightly slower than the last half. When you start slowly you allow your body to adjust to the pace and the exertion, which leaves you with enough reserves to run the second half as quickly as the first, or EVEN FASTER!
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Posted by: pshields on Saturday, May 21, 2005 - 04:04 AM 1015 Reads
Runners fight post-mini letdown
Fitness trainer Shelly Sorg offers a training program to help novices who conquered the miniMarathon keep their bodies fit.
STRUGGLING WITH A POST-MINI LET-DOWN?
Here are some options
Hundreds of people spent the first four months of the year running in all kinds of weather to train for the ever-popular Kentucky Derby Festival miniMarathon.
What do they do with their energy and where do they focus their minds and bodies now that the April 30 13.1-mile race is over?
"After I did it the first time, I realized I wanted something else," said Jennifer Riggs, who ran her first miniMarathon last year.
To combat a potential case of the post-miniMarathon blues, Riggs hopped on her bike and started getting ready to ride 150 miles in two days last June to raise money for the Kentucky Southeast Indiana Chapter of the National Multiple Sclerosis Society.
This year, after her second miniMarathon -- and a much-improved running time over 2004, Riggs, 27, will do Bike the Bluegrass again, but she plans to combat her post-mini letdown by joining a program that will involve her in fitness pursuits throughout the summer.
She is joining Shelly Sorg, owner of Personal Best Fitness Health & Sport in Jeffersonville, Ind., for her triathlon training program.
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Posted by: pshields on Saturday, May 21, 2005 - 12:32 AM 1019 Reads
Running A Marathon - It's Not All About Pain
By James Raia
Posted: May 20, 2005
Completing a marathon seems like a daunting task. Many of those who've accepted the challenge have been abruptly deposited on the side of road questioning their sanity and pondering a new sport.
But the accomplishment of putting one foot in front of the other for that distance can be exhilarating ? especially for first-time marathoners.
"You learn a lot about yourself, and it's good to share the experience with a friend," says Rich Hanna, an Olympic Trials marathon qualifier, publisher of five running-related books and co-coach of Leukemia & Lymphoma Society of America's Team in Training program in Sacramento, Calif.
"When you finish your first marathon, it's something you'll never forget," adds Hanna. "If you've trained properly, you won't finish suffering, you'll finish with a feeling of accomplishment."
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Posted by: pshields on Thursday, May 19, 2005 - 05:32 AM 968 Reads
A walking start
Novice runners need to train one step at a time
May 18, 2005
Melanie Roche of Perinton hadn't run since high school. But the 44-year-old recently decided to begin anew, and she's now working her way up to a 5K (3.1-mile) race in June.
"I'm trying to lose weight," says Roche, a financial analyst. "I just feel I need to be in shape. I'm looking for something to do that I can really enjoy."
If you need a goal, a 5K race is a good distance for beginners, and there are nearly 50 of them scheduled between now and Labor Day in the Rochester region. Many are fundraisers for charities.
Trainers say the best way to begin is to start walking for about a half-hour every other day, then gradually intersperse several short jogs (each lasting 1 minute at first) into your walks. Build up to running for 30 minutes straight. Trainers say it's realistic to spend two or three months getting in shape to run a 5K.
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Posted by: pshields on Thursday, May 19, 2005 - 12:56 AM 3203 Reads
Slowing down? It's all relative for senior athletes
Performance slips with age, but training and exercise can offset other declines
Wednesday, May 18, 2005
By Gary Rotstein
Sixty-nine-year-old Lee Walton was huffing, his wavy hair flying, as he rounded the bend at Greensburg-Salem High School's track with quick strides of his lean legs. The teenage girls jogging for a physical education class appeared to be moving in slow motion as he whizzed past.
This was no race for Walton, just a training session for next month's national Senior Olympics in Pittsburgh, where he will be competing in the 800-meter and 1,500-meter runs. The retired metallurgical engineer from Unity, Westmoreland County, has won gold medals in both events previously.
While not as obsessive as some runners, Walton has spent the spring alternating each day between long-distance and sprint-oriented training. He also walks three miles a day with his wife, uses free weights and a Nordictrak at home and occasionally visits a gym. His 155 pounds of weight is one less than when he signed up for the Naval Reserves after high school.
And yet, with an overall level of fitness most people his age and even younger only fantasize about, Walton is just as mortal as nearly everyone else past their 20s in one regard: He keeps slowing down.
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Posted by: pshields on Tuesday, May 17, 2005 - 04:08 AM 1505 Reads
Get back on track after a running break
Monday, May 16, 2005
By LISA ANN WILLIAMSON
In less than a month, I'd gone from a non-runner to a runner, able to jog 30 minutes at a time.
I got a kick out of myself suiting up for a run, when a decade before I had accused a dear friend of trying to kill me when he suggested I go for a run with him. Running was just something I thought I'd never do.
During the first six weeks of training, I learned that when it was chilly outside, I didn't need a scarf wrapped in four folds around my neck because I would warm up during the run. I learned that I have a better run if I eat a little something about 30 minutes before. I also learned that not even my strong will can replace the work of one puff of an albuterol inhaler before the run.
I was proud of my ability to stick with the training schedule and endure the pounding of the pavement with only a little soreness and a few aches to show. Most of all, I was having fun and getting oriented to a new community of runners on Staten Island.
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Posted by: pshields on Monday, May 16, 2005 - 09:35 AM 946 Reads
Many roads to marathon success
BY LYSA PON GARBER
While many runners training for their first 26.2-mile race run five or more miles daily, Lee's basic routine is to get up in the morning and walk half a mile, then run half a mile around his neighborhood.
"I'm just too lazy, I guess," said Lee, 49, laughing.
Lee is one of hundreds of runners expected to take to the streets for the Capital City Marathon races Sunday. Events, which start in downtown Olympia, include the marathon (26.2 miles), a half-marathon (13.2 miles), a 5.2-mile run and a non-competitive children's run.
Lee, a civil engineer who is married and has a daughter in college, started running about five years ago. He began his morning ritual of walking and running the 1-mile loop around his neighborhood.
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