I love running, and I love summer, but running in the summer is something I kind of hate. As much as I love running by green flowering trees and sparkling waters, the heat and humidity usually get the better of me and send me running indoors for the treadmill or straight into a cold swimming pool. But, avoiding the outdoors is out of the question if you are serious about sticking to a running routine or training for a race.
If you struggle with running in the summer, you are not alone. EVERY runner has had their own battles with the summer heat, but this handy guide will give you all information you need to ward off most of summer running dangers as well as how to make the most out of your training program in the summer months.
3 REASONS WHY RUNNING IN THE HEAT IS HARD
#1. HIGHER BODY TEMPERATURE
#2. YOU SWEAT LESS EFFICIENTLY
#3. YOUR HEART MUST WORK DOUBLE-TIME
Now that I’ve likely scared you out of pursuing a summer running routine, let me assure you that running in the heat is safe and manageable with the right equipment and know-how. Keep reading for all the info you need to become a summer-running machine (you might even learn to love it).
It’s the runner’s biggest question and worst fear: how quickly can I get out of shape? After putting in hours of training and hundreds of miles, most athletes worry it will all go to waste if they stop. That’s only partially true.
Unfortunately, plenty of hard-earned fitness can go away within two weeks. Most studies suggest that an athlete’s VO2 max, the maximum oxygen he or she can uptake and utilize, plunges in the first month of inactivity, according to Dr. Edward Coyle, the director of the Human Performance Lab at the University of Texas at Austin. VO2 max continues to decrease, albeit at a slower rate, for the first three months after ceasing activity. In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.
If you’ve ever woken up with burning quads the day after a hilly race, you can probably blame all the downhill pounding. Although running uphill may feel more difficult from a cardio perspective, going downhill well is challenging—and a lot harder on your body.
Here’s why: Muscles contract in two ways—concentrically (muscle shortens: think picking something up) and eccentrically (muscle lengthens while contracting: think putting that something back down). “Eccentric contractions are much more costly from an energy and wear and tear perspective,” says Dr. Ivo Waerlop, D.C. “Running downhill requires lots of eccentric contraction, especially in the quadriceps and lower leg muscles.” Mastering the downhill with proper form will put less stress on your legs and can help you make up time in your next race.
Want to learn more? Read Rest Original Article Here…
When you’re not exactly looking forward to a run, your brain can come up with thousands of absurd excuses. We’ve all been there: It’s going to get dark soon! This comforter has never felt cozier! My cat might be lonely if I leave her alone at home! On the other hand, sometimes your body really does need an off day or two.
So how can you tell the difference between self-induced BS-ing and a legitimate reason to rest? Tom Kloos, coach of the Bay Area Track Club and Saint Mary’s College of California, provides this rule of thumb: “If you don’t work with a coach, imagine if you did and have an imaginary conversation with that person. If you’re embarrassed by your reasoning, you know you should do the workout.” He adds that it’s best to consider the forest (your training) rather than the tree (one run). A single workout isn’t that important, but you don’t want to look out and see a barren forest. Use this field guide to navigate the woods. read more at womensrunning.competitor.com
Many people find their way to get fit and stick with that one form of exercise. As with any fitness regime it is good to combine a few avenues of fitness to maintain a balanced approach to your exercise routine. Running is good for the cardiovascular system and strengthening specific muscles but what about the rest of your muscles? They need to be toned and maintained. Core muscles are a prime example of an important set of muscles to workout. Without a strong core you are more prone to poor posture and back injuries. Yoga can help with toning and strengthening core muscles and many other muscles sets.
When training for a race there comes a point where a runner starts a tapering routine. This is when you cut down on the amount of running you do to rebuild your bodies reserves. This allows you to run the race with your body fully rejuvenated with energy. When doing your tapering routine a good question for runners is ‘Can a Yoga Session Replace a Run?'
Soon it will be time to start ramping your training schedule to prepare for the numerous races and marathons in the coming year. Hydration and fuel are important components to racing. Knowing what to eat and drink and when are important and depend on the person and the length of the race you are participating in.
Check out the article below ‘Running 101: Race Fueling Made Simple' from running.competitor.com to see the suggestions they have to offer.
Staying hydrated and fueled during races is not as complicated as you might think.
When in training, runners are always keeping a close eye on what, when and how much they’re putting into their bodies throughout the day. But when race day rolls around the questions inevitably start to surface. Did I eat enough for breakfast? Am I well hydrated? When should I pop my first gel pack? How often should I drink? Do I try a sports drink at Mile 12 or just stick to water?
The answers, of course, are going to vary by the athlete, but regardless of your ability level the last thing you want to be doing is doubting yourself on race day. You must toe the starting line feeling confident in your training, and it’s just as important to be sure of your fueling strategy as well.
In most cases, these rules started out as a light bulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom. Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there's an exception to every rule.
1. The Specificity Rule
2. The 10-Percent Rule
3. The 2-Hour Rule
4. The 10-Minute Rule
5. The 2-Day Rule
6. The Familiar-Food Rule
7. The Race-Recovery Rule
8. The Heads-Beats-Tails Rule
9. The Conversation Rule
10. The 20-Mile Rule
11. The Carbs Rule
12. The Seven-Year Rule
13. The Left-Side-Of-The-Road Rule
14. The Up-Beats-Down Rule
15. The Sleep Rule
16. The Refueling Rule
17. The Don't-Just-Run Rule
18. The Even-Pace Rule
19. The New-Shoes Rule
20. The Hard/Easy Rule
21. The 10-Degree Rule
Dress for Success
22. The Speedwork – Pace Rule
23. The Tempo-Pace Rule
24. The Long-Run-Pace Rule
25. The Finishing-Time Rule
The Exception: Read Rest Original Article Here… runnersworld.com
In our desire to be healthy and stay fit, many of us become competitive and strive to do more and exercise better. Make goals and surpass them. Many become bored with the same workout routine and seek new ways to workout. The choices are many; Yoga with it's many disciplines, Pilates, martial arts, the gym with or without a trainer, cycling, running and many more. These days people seem to be taking their exercise to extremes without really finding out what it will do to their body.
The article below may just give you some food for thought.
Running usually makes the heart and circulatory system stronger. But some recent studies indicate that distance runners may be at slightly higher risk for atrial fibrillation, an irregular heartbeat. Richard Johnson / Washington Post
Sometime in the past couple of decades, the idea of running a marathon became less crazy.
But for some people, a 26.2-mile marathon just isn’t long enough. These athletes are turning to ultrarunning, a sport that not long ago was considered the reclusive, funky-smelling cousin of traditional road racing.
No one is saying that a marathon is short or easy, but there are some huge differences — physiological, logistical and psychological — between running far and running really, really far. Read Rest Original Article Here…
Mastering the Middle Miles
The 5K and 10K races are a Trojan horse. Safe and approachable from the outside, they're filled in the middle with danger—waiting to inflict pain on those who let their guard down. “It's the worst feeling in all of running,” says Ben Rosario, coach of Northern Arizona Elite, describing the pain of oxygen debt in these seemingly simple races.
The races are so short, yet so long—a long time for runners to spend on the edge of the red line. Rosario calls it “gut-wrenching.” It's not the dead-leg sensation of the half marathon and marathon. It's something possibly worse. Here's how to approach the meat of the race:
Start at the BeginningIt's sage advice for any race distance: Don't go out too fast. The same is true for the 5K and 10K.
Staying active through fall and winter can be a challenge for many of us. It is the time of year when we want to curl up on the couch with a warm drink rather than face the darkness and inclement weather that the season brings. While it can be exhilarating to exercise outside when it is cooler and darker, given the choice of working out indoors or outdoors, we often go with the former choice, but with a little preparation and thought there is no reason why you can’t make the most of the outdoors.
Whether you are running, cycling or walking having the right gear is crucial for comfort as well as safety. From head gear to shoes there is a myriad of choices out there and so there really isn’t any excuse for not dressing appropriately. Remember a warm body is a happy body so take the time to invest in some proper clothing. Ear bands and hats are an essential item if you feel the cold (remember 80% of your body heat is lost through the head) as are gloves or mitts. You may need to wear one, two or three layers on your body depending on the weather and wind chill. There are many thermal and technical moisture-wicking fabrics out there so ask your favourite running, cycling or outdoor store for recommendations. Tights can come in varying degrees of thickness so this will depend on the temperature and your comfort. And don’t forget socks. Not cotton, but smart wool. Read more….