4 Things to Consider Before Starting a Running Training Program

Running is a very enjoyable and easily accessible sport. Just pick up your running shoes, head out the door and run! For this reason it is obviously the number one way millions of people choose to stay in shape.

The downside though is that very few people take time to learn the essential aspects of running including proper running form and how to develop a running training program.

If you have been running a while and you want to learn how to run faster, a good running training program is essential. The following article outlines the important things to address before starting a running training program.

Goals

The first and most important thing to consider is what your goals are. Goals are essential to motivate you to maintain your running training program. Set a goal, be it a fun run or a race of whatever your target distance and lock it in. An event on a set date is best as you cannot change it and it gives you a set focus to work towards. If you can recruit some friends to train with you this will also help your motivation dramatically.

Technique

Another very important and frequently ignored aspect of effective and safe running is running technique. I would recommend that all runners have their technique evaluated or work on it themselves to ensure a safe and efficient running style before even contemplating beginning a running training program. The gains that can be made by having a well cushioned and light foot strike and high running cadence will surprise you.

A qualified podiatrist will be able to check your foot strike pattern and recommend the best style of shoe for you.

Equipment

The partner to a good running technique is having suitable equipment, ie running shoes. Your shoes should support your foot strike pattern and offer maximum cushioning in the right places, whilst also not being overly heavy if possible. You should replace your running shoes regularly, usually every 500km or 6months is a good guide, however some shoes will get much more mileage than others.

Worn out shoes will cause unnecessary pain and probably injury due to a lack of cushioning. A good indicator that you may need new shoes is compression lines on the sides of the soles.

Duration and Consistency

Another thing you must consider is your current state of fitness and running habits. You must increase your running duration per week only gradually. How much running are you doing now? Write it down, and then try to increase duration by 10 percent per week until you have reached your target duration / mileage.

It is important to be consistent with your mileage in order to get the best results from your training program. Consistency and a gradually increasing duration will also minimize chances of injury.

Increasing duration week by week without backing off will tire you out. It helps to have an easy week every 3rd or 4th week where you back down the duration by about 30% then begin again at a slightly higher duration than Week 1 of the last building block.

If you want to get started running, for an easy build-up to running 5km see the Couch to 5km Running Program.

What's Next?
This covers the basic principles you need to address before considering starting a running training program. In Part 2 of this article series we will look at the essentials of developing a good running training program.

The author is an experienced and successful runner. If you want to find some great tips and resources on how to improve your running, check out his Run Technique Tips Site.

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A Proper Running Training Period

Every runner's first goal should be to run injury free. So the first thing a runner should do is build a running base by running for volume. During the first few days and weeks of running, be sure to pay attention to the messages that your body is trying to give you. You will definitely feel some soreness, fatigue, and tiredness, and it will probably take around a month for your body to adapt to your running schedule.

So how do you go about building volume for your running? Well, first you need to have a volume running goal. How far do you want to eventually get to where you can run in a 15-week period? When you first begin you should start somewhere between 40 and 55 percent of your ultimate goal, and then add about seven to ten percent each week until you reach your goal. But this entire process should only take about four five weeks and really should go no longer than about two months. Once you reach your ultimate goal, you will want to maintain 90 to100 percent of the volume.

Once your base-building is complete, you are about halfway through your fifteen week base period. You still need to maintain and strengthen your base through continued low volume training. For example, if your volume goal is 60 miles per week, then in the second half of your training you will run about 54 to 60 miles per week. Again that is about 90 to 100 percent of your base training goal.

Don't try to increase your mileage in a linear path. Take a few steps forward and take one step backward with your volume. This step backward will help you rest and allow your body to catch up to your will. Rest is an essential step to reaching your ultimate running goals.

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Creating Your Running Training Journal

There are many great benefits for a journal. There are so many different places in your life where you can benefit from using your journal. Running is no different. You can create a running training journal that will help you keep track of your running and learn more about what you can do to improve your times and your endurance while running.

If you are to take your training seriously, you will need to keep a training journal or log. This is how you keep track of what you're doing and what progress you are making in your training. Without tracking you cannot keep up with your goals. Every small goal leads to another larger goal and it's important you track it with a running training journal.

The main thing about a training journal that is different from a training log is that you do more than just log what you have done and when. Instead, you actually get to share your mental health state and feelings that you have while you are training. When you write about how you feel during your workouts and training sessions, it actually gives you valuable information on how to improve.

You can learn a lot about your training progress based on your emotions and feelings while running. When you log your progress and the feelings that you have during this progress, it makes all the difference in how you train.

There are many benefits to recording your training. For example, you need a detailed history to look back on in the future. This will help you to plan for the future and understand what works for you. It can also help you to learn what works and what doesn't and it can help you learn to prevent injuries and get the most from each workout.

A detailed runner's journal is great to look back on and to help you with personal use. You can look back on the past and see what things worked and different work for you. Your training journal is for your personal use only. You can write whatever you want here and feel safe and comfortable that you don't have to worry about being judged.

Running is a freeing experience for most people. Being able to journal freely about it as well can help you release feelings and stress in your daily life and help you to advance in your running. You will also begin to notice patterns that surround your runs and your progress. All of this helps you to get better and do better.

About the Author:

Lisa Mason is a freelance writer with a specialty in Internet content and SEO articles and the author of How to Earn a Living Writing for the Internet. She has written thousands of articles, hundreds of ebooks and thousands of website pages and related content in her 10+ years as a professional writer.

She enjoys writing about writing, parenting and other things that interest her. See "100 Days to Better Article Writing" to discover how you can write more articles on the topics that you love.

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Fast Paced Running Versus Slow Steady Cardio

One of the best ways to improve your physical fitness and conditioning is the fast paced run...

And one of the good reasons to use this training type is TIME. It takes LESS time to do a set of sprints and get the same benefits as opposed to 30-40 minutes of cardio.

Does the fast paced run have more benefits than cardio?

You betcha!

The first benefit is excess post exercise oxygen consumption effect (EPOC). This simply means your body is expending a lot of calories to return your body back to its resting state after an intense workout.

You see, the fast paced run training is an great way for your body to continue burning calories AFTER you finish your workout... Insert your joke here... you can actually burn calories while watch TV now!

The next benefit that I would like to point out is that your body is very, very smart. Way smarter than the average house plant but unfortunately, many folks don't "activate" the smart gene in their bodies. What you have to do is run a number of sprints which causes the body to produce more enzymes to increase the storage capacity of the muscles. That allows you to work harder for longer periods of time!

The third benefit is the increase of metabolism to support the energy demand your body requires to sprint.

And lastly, but not lastly... sprinting or fast paced running will decrease the fatiguing effects of lactic acids in your muscles. You will be able to workout for longer periods of time and maintain the intensity without exploding...

Ok, I made up the last part. Just checking to see if you were paying attention.

Now the big conclusion you have been breathlessly waiting for -- fast paced running is great for your body! It increases your metabolism, burns more calories, and you will be able to maintain your intensity for longer -- and do all this in a fraction of the time with greater benefits than if you did the cardio or aerobic training. And the pay is better too...

No wait, that isn't right.

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Find out the insider secrets to get a flat stomach. Go to Six Pack Abs and find out.

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Fat Loss - Running Training Tip - Get Into the Zone and Take Your Head For a Run

One of the huge benefits mere mortals experience when they take up running at an easy pace in order to start losing weight, experience optimal health and well being is they often get to take their head for a run.

This is a very strange experience. It is called getting in the zone or the flow. We call it "taking your head for a run" because that is what it feels like. This is the ultimate goal for a run - the experience of running when you don't even feel like you are running. It almost seems that someone is taking your head for a run. To ultimately get "lost" in your thoughts or conversation when you are running is amazing. The scenery flies by as you simply go out and enjoy the experience. Obviously this is only possible if you are a runner and not a racer - if you are running for the experience and not for time. When you experience a "taking your head for a run" run, you will know what the pure joy of running is all about. So, remember you are running, not because you have to, but because you want to. The ability to get lost in your thoughts (or conversation - see above) will have a huge impact on your running and will also be key to making the long runs not feel like "long runs" but great experiences.

Our recommendation is if you are a non-runner and want to start losing weight and experience optimal health and well being it's time to get some good running shoes and experience the exhilarating feeling of "taking your head for a run". If you a racer and your running is always about time, remember it's the experience which is so much more memorable and rewarding. Slacken the pace for some of your runs and enjoy the awesome experience of "taking your head for a run". It will take you on many journeys and one day even perhaps on your first 10k, 21k or marathon. Just like life, running is a journey, run easy and enjoy the ride.

Source: Nicky & Craig Blewett

Running easy experts and marathon runners, Craig and Nicky Blewett, are the Coaches and Founder Members of the Running Easy International Running Club. The Ultimate Online Running Club to Achieve Optimum Health, Fitness, Successful Weight loss and Well being for Good! Become a club member today and receive a FREE RUNNING EASY Lifestyle Marathon Power Pack VALUE $100 and transform you body and mind in 16 weeks or less visit http://www.marathonrunningtips.com or visit their international running club at http://www.runningeasy.com

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Fat Loss Training Tip - The Secret Running Training Pace to Ensure Fat Loss and Enjoyment!

A challenge faced by most new runners is what pace you should be running at to ensure you are benefiting from the training in terms of achieving optimal fitness, losing fat while most importantly enjoying your running session.

If you have a closet ambition to be the next great discovery on Idols, then running is just for you. Of course you know all about singing in the shower, but singing while you run is much better. You may have to endure strange looks as the ear-pumping iPod makes you sound like Pavarotti to yourself, while passerby's, not benefiting from this musical enhancement, only hear a cat's screech as it is swallowed by an angry Chihuahua. Nonetheless, this still remains the key to running. Not because it gives you plenty of time to work on your rendition of "Longer" but because it helps you control your pace. This is a really important running training tip. It basically says - If you can't talk (or sing) then you are probably running too fast. This provides a very useful test of what pace you should be running at.

One of the most amazing parts of running in races is that you compete as a group. In fact it is this that often carries you through the difficult times. A common feature of many long runs (marathons and ultra marathons) is running buses. These are groups of people who all run together - they talk to each other, they encourage each other. The whole idea is that together this is not only easier, but a whole lot more fun. If you can find a running partner, then all the better. You'll have some of your best conversations while out running when your head is clear and your body active. But the key is making sure you can talk or sing for most of your run. If not, then slow down.

Running is an awesome lifetime exercise of choice to achieve permanent fat loss, incredible health and well being. An exercise which many runners enjoy well into their 70's and even 80's. The important thing is to make sure it's always fun and enjoyable. Running at a pace at which you can enjoy a comfortable conversation (even if it means brisk walking to start with) is one of the first vital steps to ensure you enjoy your running experience. In return you will also enjoy the enormous health and lifestyle benefits every running is rewarded with when running easy.

Source:Nicky Blewett
Running easy experts and marathon runners, Craig and Nicky Blewett, are the Coaches and Founder Members of the Running Easy International Running Club. The Ultimate Online Running Club to Achieve Optimum Health, Fitness, Successful Weight loss and Well being for Good! Become a Club member today and receive their FREE RUNNING EASY Lifestyle Marathon Power Pack VALUE $100 and transform you body and mind in 16 weeks or less. visit http://www.runningeasy.com

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Getting Started With Your Running Training

Although running is, theoretically, one of the least complicated or involved of all fitness activities, if you want to get the most out of it without doing yourself damage, there is actually a fair amount you need to know. As such, taking on board all the well-meaning advice you'll receive (astonishingly, as much from non-runners as runners) and working out what aspects of running will be best for you so often puts people off before they start. And then you've still got to get past the embarrassment factor and the self-motivational bit.

Should I really start running?

Of course you should. As regards to you being sufficiently healthy to start running as an exercise to improve your health and fitness, the short answer is yes. Quite Likely. Although, these days, the general way of thinking is to presume you may not be. Before people commence any vigorous exercise routine or takes up strenuous sports or activities, it's good advice to get a cursory once-over from their doctor.

The pragmatic truth is that, unless you are worried about a pre-existing condition or something in your medical history, you shouldn't need your doctor's permission to take up running. Indeed, if you visit your doctor simply to ask whether you should hit the pavements or not and manage to get to the surgery under your own steam, they are going to wonder why you are wasting their time. The chances are they couldn't give you much guidance anyway.

The average family doctor isn't going to know enough about running and how beginners actually get started in it to make an informed judgment based on anything other than obvious conditions. Such are the pressures on the modern health service, preventative measures or health 'n' fitness consultation no longer seem part of what they do, as they have become geared up to treat illness and ailments after the event.

This isn't an attack on family doctors - they mostly do a sterling job given the circumstances. Its merely a reflection on their workload and the average six-minutes-per-patient visit. Thus they are highly unlikely to appreciate an apparently healthy person taking up their time to ask "Should I take up a cardio-vascular exercise and get out in the fresh air more?"

Think of the time spent hanging round the doctor's surgery as time when you could be out running, and only book that appointment if you have specific grounds for hesitancy. And as regards being fit, people take up running in order to get fit, so if you had to be a perfect physical specimen in order to partake, most of us would have been excluded. The trick is to start slowly - and we mean slowly. For the reasonably healthy, if you follow a beginners' program and listen to your body as soon as it starts complaining, you will be fine.

See your doctor before taking up running if:

You are over 60
You are already under a doctor's care for an existing condition
You or your family has a history of heart problems
You are asthmatic
You are on medication
You have had an adverse reaction to exercise in the past
You have arthritis
You have uncontrollable high blood pressure

Will I look stupid?

No. Of course you won't. Not unless you're running a marathon dressed as a carrot, and then it'll probably be deliberate. But that doesn't mean you won't feel like you look stupid during your first few times on the street, and that's what counts.

In spite of what you might imagine, as you pound the pavements wearing not much more than your underwear, the reality is that most people won't even have noticed you. Just put your head down - not literally, in case you run into a tree, then people really will notice you - and power on through. After a few times out you will feel much more in command of your actual running, thus you'll be more confident, and will realize you have much more important things to think about than pedestrians you might pass. Just keep telling yourself how much longer you are going to live than them.

Running is one of the best types of fitness training you can get - and for the days when you can't get out on a run there's always the home use Schwinn exercise bike. It's is one of the best fitness bikes you can get, and an ideal addition to your home gym.

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Good training practices

To be a good athlete you must have good training practices. Training practices are more than just what you do on the track; they involve how you live your day to day life.

Coaching - Seeking out someone with more experience then you is always a good idea. There is no sense re-inventing the wheel when someone has already tested several methods and can save you a lot of time leading to greater effiency in your training.


Be Open - A huge part to becoming an experienced athlete is to keep your mind open, both to new ideas and to feedback. Request feedback. Recognize that you don't know everything and that you can learn a lot from those who are more experienced.


Take it slow - Set reasonable goals. If you're a twice a week runner, don't expect to make the upcoming Olympics. Reasonable goals will keep you mentally fit and motivated to keep training. If you try to take things too quickly chances are you will get burnt out both mentally and physically.


Injury Prevention - I don't know of any great athlete that hasn't suffered a injury at one point in their career, and knows how devastating it can be. An injury can put an end to a season or an entire career. Be smart in your running training to best avoid injuries. This can be accomplished by using the right equipment. Why take the risk of training in year old running shoes when it's recommended to buy new ones every 6 months? Proper warm up and cool downs, can greatly decrease your risk of injury. Not warming up is like driving a car really hard without giving it a tune up. Your playing with fireworks. This can involve jogging to warm your muscles up, stretching and other mobility drills to make sure you are ready to begin your training session.

If you take these things into consideration I have no doubt that you will have success in what ever it is you are training for.

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Feel free to reprint this article as long as you keep the following caption and author biography in tact with all hyperlinks.

Ryan Fyfe is the owner and operator of Running America. Which is a great web directory and information center for Running and related topics like marathons.

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Half Marathon Running Training

Marathons are long and arduous, a slower runner can be running for over 5 hours. But they can also have a very long and arduous training schedule. That's why a popular choice for many is to run a half marathon. The distance being just what its name suggests, half a marathon! Or 13.1 miles (21.1 km)

There are a few key points for beginners to half marathon running training that you may need to know before hitting the asphalt:

- Start training your legs to run for long periods of time. You will likely be running for over two hours and thats

a lot of time just being on your feet, let alone using your calf muscles to continue moving. Start off just running

slowly, for an hour. Then increase the distance and time on your feet as you build up the strength in your legs.

- Have specific goals. Obviously you want to finish the half marathon as fast as you can! But how fast? Also, set goals for yourself in your training schedule. Like "today I want to run for 3 hours, non stop" Having the right goals will motivate you and keep you mentally fit as well as physically.

- Nutrition and Hydration are also important in your training schedule. During your training you should be eating plenty of carbohydrates as these provide your body with the energy to run further, longer. keep hydrated, even if your not thirsty. Drinking lots of water helps the body keep fit and prevents dehydration on long runs.

Half marathons are a good precursor to running a full marathon. If your long term goal is to run a full marathon, training for and completing a half marathon is a very good start! Remember to keep mentally and physically fit and keep your body healthy by eating and drinking right.

These are a just a couple of things you need to bear in mind when half marathon running training. For a great resource on how to train properly for a marathon go to http://fitnesstrainingonline.info

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How to Choose the Right Running Training Program For You

If you are trying to get in shape for a marathon or just interested in doing cross country running, you will need to know how to prepare. There are plenty of different running training programs that can get you to where you need to be in terms of your fitness level. Many businesses offer programs that include levels such as beginner, intermediate, advanced, and competitive.

You will want to decide which one you are going to do before getting started, because finding the right training program can mean the difference between successfully completing a marathon in a certain amount of time and lagging behind the whole way.

Even with programs that are for beginners, you should still have at least one year of experience before you enter into one. This will ensure that you are completely prepared for everything you will go through. Those who currently run 15-20 miles per week are recommended for a beginner level program. If you run anywhere from 25-50 miles per week, then you might want to think about joining an intermediate program. Advanced level programs are mostly for people who run upwards of 50 miles per week.

Before you join a program, you will also want to think about what your goals are in terms of how far and fast you would like to be able to run. This way you will have a much better idea regarding which type of program you want to join. Those who simply want to get in shape and increase their ability to run longer distances will probably want to stay at a beginner level. If you plan on participating in a marathon on the other hand, then a competitive or advanced program is recommended.

There are specific programs for people who want to do 5 or even 10k marathons. Your ability to run long distances will be put to the test with a number of exercises and different kinds of runs that will get you in better shape, so you can accomplish any and all goals you have set for yourself. Tempo runs are one of the most common types of exercises to do when training for a marathon. They test a person's ability to run at a set pace for a certain distance. Those who run competitively will certainly be interested in doing these on a daily basis.

Those who are not in training for a marathon still might want to look into the running training programs that exist. It is important to find someone who will be able to push you as far as you need to go and help you to meet each goal as you go along every step of the way. It is important to read carefully what each training program consists of, and it's definitely a good idea for anyone who has never done this before. Remember that pushing yourself is one of the keys to success in running, so make sure that you do so without risking injury to your body.

When you are in one of these programs, you will also be doing runs that test speed and endurance. These are two very important things that any runner needs to have, whether competitive or recreational. You will be given certain exercises to do every single day for a certain period of time. It is important to do a wide range of these for you to get in shape and accomplish all of your goals. There are also the smaller aspects of training, such as warming up and down, which are just as important as the rest of the things you will learn to do in such a program.

You can get more detailed information on marathon training by visiting Rudy Myers' website. Give yourself a winning edge by signing up for his free 12 day email course at MarathonTrainingSuccess.com where you'll learn everything you need to know to prepare for and successful complete a marathon, whether you've entered one before or this is your very first time.

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How to Develop an Effective Running Training Program

Assuming you have addressed the important basic aspects of running, as outlined in my previous article '4 Things to Consider Before Starting a Running Training Program', you should now be ready to start a proper running training program.

A good long term training program will incorporate a number of phases. Each phase is designed to improve your physiology in a specific way and prepare you for the next phase of training. Usually a phase will run in one or more 4 week blocks.

A good duration for the most effective training program is about 20 weeks, this will enable you to build up and be 100 percent prepared for a specific race. It helps to use smaller, less important races along the way to keep you motivated and assess your performance level and improvements.

Phases

The phases that are usually included in the program are base, build, preparation, taper and recovery.

Base phase - this is usually the off or pre-season phase. The goal of this phase is to condition the muscles for running and build a good base of aerobic fitness, before beginning more arduous speed training.
Build phase - this phase is designed to build on the aerobic fitness gained in the base phase. This is the meat of the program and includes more high intensity work developing a higher lactate threshold.
Preparation phase - this phase comes prior to the race taper and aims to more specifically develop speed, utilizing the aerobic base and lactate tolerance developed in the previous phases. The volume drops somewhat in this phase.
Taper - this phase comes in the 1-2 weeks leading up to a race, depending on the length of the race. It involves a further drop in volume with some short sharp speed sessions and plenty of recovery immediately prior to race-day.
Recovery - this is a short phase again depending on the length of the race completed, with lower intensity and building volume back up prior to beginning the next phase. It is important to recover from a race, too much too soon will likely result in injury due to fatigued muscles.

Workout Types

The following types of workouts are the building blocks to any successful running training program:

Long Run - a slower aerobic run, essential to building cardiovascular endurance and improving blood flow to muscles

Tempo Runs - running at higher tempo (around 10k race pace) for 5-8km helps build muscular endurance

Hill runs - doing hill repeats at an aerobic pace with ample recovery is key to building specific muscular strength. Varying the hill grade and distance is useful.

Fartlek Runs - these are additional runs that can be thrown in. The word Fartlek comes from Swedish and means 'speed play'. These runs can be about an hour and involve random speed intervals of 15-30 seconds to a few minutes at varying pace, with ample recovery. They are meant to be enjoyable sessions.

Interval sessions - these sessions are designed to develop V02 max and running form and involve running of various distances from 300m to 2km for distance events (5km or more)

Easy runs - an important recovery tool for experienced runners, these should be of 30-45min duration and just at a relaxed and comfortable pace, to circulate blood through the muscles and assist in muscle recovery.
More on these workout types can be found here.

Putting it together

For beginner to intermediate runners, you should be running 3 times a week, with 1-2 days rest between sessions. On the off days cross training can be beneficial; this can include swimming, cycling, cross-country skiing or any other form of aerobic activity that you enjoy, as long as it isn't high impact.

The three sessions you should run vary depending on what phase you are in. The following is an outline:

Base phase - long run, tempo run, fartlek run
Build phase - long run, tempo run, hill / interval session
Preparation phase - long run, tempo run, interval session
Taper Phase - short interval sessions, recovery run, Race!
Recovery phase - recovery run, recovery run, long easy run
A program that really helped me in my running development can be found here.

Moving forward

After all this don't forget running is for your health and enjoyment and for the competitive amongst us a good running training program will give you a competitive edge and help you reach new personal bests.

The keys are to stay consistent and to be open to advice on how to improve. Above all though keep in mind what you want to achieve and don't stop working towards those goals!

The author is an experienced and successful runner. If you want to find some great tips and resources on how to improve your running, check out his Run Technique Tips Site.

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How to Increase Your Running Speed With Fartlek Training

When you want to increase your running speed, you need to do speed training. Fartlek is a wonderful way of speed training. Fartlek, Swedish for speed play, is a good introduction to faster running training sessions, as it gives you a lot of liberty in what you do and how fast you go. Want to do fartlek training? Then read this article and learn some more about this running workout.

A Quick Definition of Fartlek

When you do a fartlek training session everything is allowed. After a warm-up of about 5-10 minutes you have a training session of 20 - 60 minutes. The only rule to fartlek is that you vary your speed regularly. So you can do a bit of tempo running, run easy, then do some intervals, run easy again, do a few sprints, etc. It is important to know that every fartlek training session varies. You can choose to exercise at your own pace or incorporate specific goals into your exercises. A fartlek training session can be structured and pre=planned, but it is often more fun to just go with the spur of the moment. It instills a kind of responsibility in you though, as you have to know when to take a breather. On the other hand, you need to be honest to yourself and not slack down.

Some Advantages of Fartlek

There are some advantages to fartlek workouts. See below a short sample of advantages.

It is Fun
It can be real fun for you. No other running workout will allow you to have more fun than the fartlek. It's basically all up to you how you want to maintain speeds or achieve some time goals, as long as you can keep it exciting and challenging. Fartleks are fun to do in that aspect.


Everyone Can Do It
Anybody can do fartlek. It is an excellent introduction to speed training for beginners. It is also great for more advanced runners who have just come out of a longer period of base building. Instead of having to comply to the rigour of structured speed sessions you can just go by feel and get back into faster running more easily.


Improves Endurance and Increases Your Running Speed
Due to its continuous nature, fartleks are perfect for athletes who like to participate in long distance running. Fartlek training sessions help you improve endurance, but due to running at different speeds these running sessions help your body improve its lactate threshold and oxygen delivery to the muscles which all contribute to increasing your running speed.

Fartlek workouts are, despite the playful nature, still speed running training sessions. They count as "hard" workouts and should be followed by a day of recovery running or rest. Also make sure that you start and end your fartlek session with easy running so that you properly warm-up and cool-down.

The fartlek can be an enrichment to your running program and will definitely help you increase your running speed. Try it today and see how it works for you!

Want to become a faster and a better runner? Want to learn more about the fartlek and other running workouts? Then visit http://www.best-running-tips.com. Best Running Tips provides you with beginner running tips, running training information and advice on running apparel and gear. A must-see for the serious runner.

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How to Increase Your Running Speed With Interval Running

Want to increase your running speed?

Then you need to add some interval running to your running program.

Interval running, which is also known as track work or speed work, is a type of training that is focused on improving your running speed. Experts have turned to this high-level intensity training because of its scientifically proven results. You can also incorporate this running workout into your program to improve your sprinting. Want to know more about this type of running training? Then read this article.

What Is Interval Running?

Interval running is when you run faster than tempo running. So, faster than your lactate threshold. This means that you will get heavy legs when you do intervals. Intervals are not exactly an all-out attempt, but definitely not far off the mark.

How Can Interval Running Help You?

As a distance runner you would normally concentrate more on endurance. You do your easy running, your long runs, etc. Interval running serves a different purpose. Intervals help your body to provide more oxygen to your muscles. This is great, because the more oxygen your muscles get the further you are able to go and the more you can increase your running speed without having to stop due to exertion.

What To Consider When Doing Interval Running

Interval running is quite intense. So, a day of intervals counts as a hard day. You will want to take a day of rest after it, or at least take it easy with a shorter recovery run. The beneficial effects of your interval workout will be reduced if you do not follow the appropriate hard/easy approach to your running.

Another thing to consider is that you warm-up properly before starting your intervals. Contrary to popular belief, there is not a lot of evidence to suggest that running stretches before your run are good for you. stretching the muscles, especially when they are cold, can cause tears and pulls, so you will want to avoid that. What you need to do though is start off with about ten minutes of easy running. This will sufficiently warm up the legs for the strenuous workout that is about to follow.

After your intervals are done, make sure you finish with a few minutes of easy running and then do some running stretches as part of your cooling-down routine. Stretches after your running workout are fine. They help the recovery process and have been proven to help reduce the risk of all kinds of injuries.

Interval running is a powerful key to increasing your running speed. Added to your running program it is sure to provide you with the boost necessary to get your running to a new level. It has been scientifically tested and proven and should become part of your running arsenal today!

Want to learn more about interval running, about how it can help increase your running speed and which interval running workouts I recommend?

Then go to the interval running page on Best-Running-Tips.com. Best-Running-Tips.com provides you with beginner running tips, running training information and shoe, apparel and gear reviews.

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How To Set Goals And Create A Running Training Program

Training is an important aspect of being a runner. Whether you are a beginner and you are looking to increase your stamina or you've been running for a while and want to run faster or train for an event such as a marathon, training is something that is an essential part of the sport.

There is an art to choosing a good training program. The program you choose will depend on your goals and your needs. Here is some advice that will help you find a runner training program that will work for you.

Decide on Your Goals

The first step to choosing a runner training program is to decide on your goals. If you are a beginner, your training program will look a lot different than someone who is running their third marathon.

Sometimes a goal will be personal such as a desire to run five miles without stopping to rest. Other times a goal will be focused on an event such as running a 10K or a marathon. And often, people will run to help them lose weight or to build up their overall state of health.

Once you decide on your goals, write them down and put them in places where you can see them often. Turn the goal statements into affirmations and recite them a few times each day. For example, if you want to use running to help you lose ten pounds, your affirmation could be: "Running is helping me lose ten pounds."

Choose a Program

Based on your list of goals, you are ready to choose or develop a runner training program that will work for you. If you need help, consult with someone who has more experience than you.

For example, if your goal is to run a marathon, you will want to choose a training schedule that will help you run a successful race. But, there are so many programs out there that it can be difficult choosing the one that is right for you. A beginning marathon runner will not follow the same program as someone who is racing in their fifth marathon.

In general, look for a runner training program that is a little challenging but not out of your reach. You don't want to get discouraged and then give up.

Stick With It

You can spend a lot of time setting goals and fining a training program, but if you don't stick with it, your efforts will not mean anything. Everyone has different ways of finding their motivation. Once you find what motivates you, sticking with your training plan will get much easier.

It takes a while to establish a routine. Before a routine is in place, you may feel disorganized or unmotivated. Give yourself a few weeks to establish a good routine before you start getting discouraged. Often, the routine will make you more motivated.

Gray Rollins is a writer for TheRunnersGuide.com - a great resource for distance runners. Be sure to visit us to learn about the benefits of running and also for a marathon training guide.

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How to Stop a Running Train in Japan

Japan's train system is one of the world's most advanced and timely, yet there is just one obstacle that stands in its way - physically. Not a day goes by in the otherwise peaceful country of Japan without an announcement of an "human accident" causing a certain route to be temporarily blocked to the disappointment of a frustrated (yet accustomed) mob of neatly dressed corporate businessmen and women. "Human accident" is, in fact, a subtle way of saying that someone deeply depressed, stressed out, disgraced, in serious debt, or all of the above has thrown him/herself onto the tracks as a train was approaching. I'll let you picture the result.

Suicide bombings are a common phenomenon these days in our war-torn world. Life in the affluent Japanese society is quite detached from the bloody conflicts in Chechnya, Iraq, India, and elsewhere, news of suicide bombings being viewed as alien events or something that prevails only in virtual computer games. Suicide, however, is not a foreign concept in Japan at all. It is a long standing cultural act that has been practiced to save an individual or family's fame. Suicidal act in Japan is unique as it has often been accompanied by meanings of vindication and valiance. Japan at times even promoted suicide, in order to implant the vocabulary as a way of saving fame and to prevent probability of rebellion against the government.

The Japanese have attempted (and "succeeded" in) peculiar forms of suicide throughout history. The "Hara-kiri," an act of cutting oneself open with a sword or knife, was once the privilege of Samurai warriors, performed in order to protect themselves from being killed by executioners. Another form of suicide called "Shinjuu," would be committed by lovers to romantically end their lives. Military suicide, commonly known as "Kamikaze," was prevalent during Japan's imperial years, when warriors and soldiers would sacrifice their lives for the sake of victory and glory.

As per studies conducted by Japanese national police, the numbers of suicide cases in the year 2000 were 24 per 100,000 people, rising to 27 in the year 2003. The high suicide rates in Japan became the subject of debate, especially during times of economic recession and dearth in the social welfare system. Only in recent years has the government allotted billions of Yen to curb the suicide rate, and the numbers have been improving.

It is often questioned whether the acts of Kamikaze and Hara-kiri should be considered as suicide, as they are claimed to have been obligatory deaths due to overly strict social norms and harsh circumstances. The same perhaps could be said for the present situation in Japan, where certain actions remain unpardonable in any other way and the stress of everyday life could be overbearing. At least the Japanese know how to accept responsibility for their actions - that's more than what could be said about politicians, CEO's of large corporations, and people in general elsewhere.

Josh Shulman, Author of All-You-Can Japan - http://smartjapantravel.wordpress.com

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Interval Running Training For Fat Burning

Not all exercise is created equal... in fact not all running is created equal if you're goal is to get results from your workouts. I am staying pretty general when it comes to your goals because it doesn't matter if your goal is:


To lose body fat
Tone your muscles
Increase running performance
Increase endurance and energy
Etc.
If you're looking to target any of these than interval running training is a great option. More studies than you can imagine have been done showing that intervals or (HIIT) is the optimal form of cardio.

Steady state cardio can bring you down... it's boring, your body adjust easily to it making it so you have to run further and further each time, it can break down muscle tissue and keep fat on, it slows down metabolism... well you get the point...

Interval training on the other hand, isn't like this at all. In fact a study done showed that just 2 hours of interval running training done within a two week period was equal to 10 hrs of steady state running! But the difference was that metabolism was boosted and more fat was lost!

The bottome line... keep your body guessing and working hard with intervals. Jog or walk for a few minutes, follow it up with a spring for 30 seconds or so and then back to your slow pace and keep this going for just 20 minutes.

In 20 minutes time you can burn as many calories as if you had just run for 45-60 minutes straight! Which do you prefer? I choose the intervals.

Need help getting your workout?

Interval Running Training:

Min 0-3: Warm-up (4.2-5.5 treadmill pace) Fat walk or slow jog

Min 3-5: A comfortable running/walking pace* (this is your recovery pace)

Min 5-6: 1st interval Full sprint

Min 6-8: Recovery

Min 8-9: Sprint

Min 9-11: Recovery

Min 11-12: Sprint

Min 12-14: Recovery

Min 14-15: Sprint

Min 15-17: Recovery

Min 17-18: Final Sprint

Min 18-23: Challenge... Run or jog

Min 23-26: Cool Down

This is a really intense workout... go at a pace that you are comfortable with. Remember for the recovery, you should slow down enough that your heart rate drops down significantly. That's the whole point of intervals! Best of luck!

Taylor Ryan is a NASM certified personal trainer, figure competitor and fitness model. Find out how you can get great results with her Women's Fitness Training.

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Is Running Training Really Needed For Soccer Practice?

More than almost any other sport, soccer is a very demanding sport in terms of physical fitness and endurance, and these demands can affect players in different ways. Some players may start the season in great shape, while others may start out slowly and only get into shape after a few weeks' time.

Others may start out fast yet burn out quickly, getting worn out by the fitness demands. Generally speaking, though, being fit makes playing all ninety minutes of soccer easier, but with all that is done in soccer practice, it is best for the players to be accountable for their own fitness.

All soccer programs need to include endurance and aerobic training, due to the physical fitness demands of the sport, and due to the fact that soccer players hardly have time to rest between sprints.

Soccer players are required to change speeds from time to time while going up against opponents, and with an enhanced aerobic capacity, that would allow them to improve their speed and ability to change speeds during the game. The running involved in this aspect of training can also greatly improve blood circulation and develop strong bones.

However, running for the sake of running is not advisable for your soccer practice. Since you should use soccer practice as a means to improve technique, any running should be done with a ball. Young players generally do not like running or exercising if it's not part of soccer drills, and find simple runs across the field with a soccer ball to be repetitive. Said runs across the field should be done in moderation to keep your players' interest in the game and improving their technique.

It is also not too advisable to dwell too much on talking conditioning during pre-game huddles. With the limited time you have to discuss other aspects of the game, any talk on conditioning should be limited on discussing proper running techniques, and stressing that this is something to be done after soccer hours - something players can do during their own free time.

Since your players would be doing enough running during the soccer season, avoid giving them long runs during their aerobic training. Older players can do off-season running about thirty minutes, three times a week, in order to build and improve their aerobic foundation.

Most players with higher aspirations in the field of soccer already have their own training schedules outside of the game in order to help them build endurance and conditioning. That said, in coaching youth soccer, it is important to devote soccer practice to teaching soccer, and let the running be something best done during a player's free time.

Jeff Haefner is the founder of the coaching soccer website Surefire Soccer. This website provides free soccer drills, coaching tips, tactics, and soccer training resources.

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Long Jump Approach Run Training Unit

A few of my jumpers experienced approach run difficulties a little while ago. Here is an account of one session I did with a 25 year old female jumper with a pb of 5.91m [5.83m this indoor season].

She told me that the previous weekend it didn't matter where she placed her first checkmark she was fouling constantly and simply didn't feel right. So my coaching task was to restore her confidence in the approach run distance so that she could go into the next meeting and be able to run and jump effectively.

We did some approach run work away from the sand pit. I marked her approach run on the indoor track at Cardiff. We reinforced the concepts of how to start the approach run, the mid-phase body alignment and the attack to the board with emphasis on a good touchdown. She did 6 repetitions with no pressure of the board. But what we did additionally was to place a check mark at the fifth foot-fall. She is a left legged take-off with a 17 stride approach run which measured at 32mts. I wanted to her attain some consistency over the first 5 strides - this fifth stride touchdown was with her take-off foot.

She did a set of 6 of the initial start but slowing down at the half-way mark of her run-up. She was made aware that she had to be 'busy and effective' over the initial strides. This 'extra focus' appeared to help her. I told her to sight this check mark to ensure that her toe hit it.

NOTE: The overcoming of inertia [starting from a static position] is sometimes a large problem for inexperienced jumpers.

We then transferred to the run way and pit. The 5 stride check mark was set down and marked with a small chalked circle.

She also has a second check mark 8mts away from the board which coincides with the last 3 strides to the board.

We found that these check marks not only helps me to sight accuracy to the board but focuses the jumpers attention to maintaining balance, rhythm and coordination over the whole approach run distance. Also, some jumpers have a nasty habit of not maintaining an active drive all the way to the board - this something I insist upon because arms contribute approximately 30% to the lift at take-off.

After many repetitions of this she then jumped - NOT ONE FOUL - and she was jumping out to 90% of her personal best performance. I wouldn't and don't expect jumpers to jump really long in training because they simply haven't that adrenalin boost and competitive anxiety to put a big one out there. So I am happy with 90%.

Checks marks are an invaluable coaching tool and can really help the jumper focus on the different phases of the whole run-up distance.

Another thing we did was to visualise. She wasn't allowed to start the approach run until ALL she could see was a white lined 'tunnel' to the pit. This she could very well but does take a little practice. The last thing I asked her to do was to keep her eyes on the board right up until the last two strides. I even encouraged her to look at the board at the moment of touchdown. Some coaches might disagree with this because it might lead to unwanted rotation but you don't have to tilt the head forwards merely focus the eyes on that white board.

At the conclusion of the session we measured her approach run distance and it had gone from 32ms to 32.60mts. This is the distance she will use for her next competition. FINGERS CROSSED!!

She liked the idea of including relevant check marks along the distance and we will use them a lot more in our technical sessions.

Nigel Lewis is a Senior Level 4 Athletics Performance Jumps and Combined Coach in the United Kingdom and is a Senior Coach Education Tutor for UK Athletics. He has produced many technical manuals on Long Jumping, Triple Jumping and Plyometric Training.

He was the Jumps Coach For Botswana and Wales at the last two Commonwealth Games in Manchester 2002 and Melbourne 2006 respectively and has coached the jumping events at the highest level.

Click on http://www.longjumping.co.uk for further details.

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Marathon Running - How Much Carbohydrates Do I Need to Take Every Hour When Running Or Training?

Our Bodies need fuel to move. When you start a running or marathon training program it is important to make sure you keep your body well supplied with the right type of carbohydrates in order to ensure sustained energy and running enjoyment. When your body runs out of fuel, you will simply "hit the wall". Which means dramatically reduced energy levels and muscle strength as your body will start seeing it is low on supply and reserve all available fuel to keep you vital body functions working. i.e. to keep you alive!

Typically the best type of carbohydrates used by runners are energy drinks or gels as these give a quick release of carbohydrates to the body.

Consuming carbohydrates in a sports drink or energy gel while running decreases reliance on muscle glycogen stores, thus conserving them. This is important as the run gets longer, as running out of Glycogen means no fuel to produce ATP (Adenosine triphosphate). All muscle movement requires this special fuel. No ATP, no movement! It's as simple as that which means...well it means it's not going to be fun.

Typically, once you have been running longer than an hour your body starts to use up its Glycogen stores. Taking 30-60g of carbohydrates every hour after your first hour, will help improve your strength and endurance. Consuming carbohydrates immediately after running also results in more rapid glycogen replenishment than does waiting to consume carbohydrates. So grab a sports drink as soon as you finish and you'll keep your glycogen levels up.

It's amazing how little many runners or joggers know about their bodies needs when embarking on a running training program. Simply getting the right advice will ensure you not only keep your body healthy and injury free. It will also ensure your running or marathon training is both fun and enjoyable.

Source:Nicky Blewett
Running easy experts and marathon runners, Craig and Nicky Blewett, are the Coaches and Founder Members of the Running Easy International Running Club. The Ultimate Online Running Club to Achieve Optimum Health, Fitness, Successful Weight loss and Well being for Good! Become a club member today and receive a FREE RUNNING EASY Lifestyle Marathon Power Pack VALUE $100 and transform you body and mind in 16 weeks or less visit http://www.marathonrunningtips.com or visit their international running club at http://www.runningeasy.com

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Marathon Running Training Program

So you are looking for a marathon running training program. Well good for you, you have stopped at the right place. Below I will talk about what needs to be in a program as well as I will give you a basic outline of a simple program. A plan for preparing to run marathons should simply be a routine that you follow everyday. Everyday you should be running different distances with different goals. For example ones goal might be to run a 3 minute mile.

One question that many people ask is: "How many days do I need to train to run a marathon?" Well every single person would have a different amount. It all depends on your current level of fitness prior to your training. People who run marathons all the time may only need 30 days where as a beginner may need a full 100 days.

Another question that many beginners have is: "How can I make a marathon running training plan?" My answer to that is why would you want to make your own plan when you have zero experience with it and their are a plentiful of pre-made plans to go around? Here is one pre-made program from http://www.halhigdon.com/marathon/train1n.html that you can take a look at.

"Monday: In this training schedule for novice marathoners, Monday is always a day of rest. Count on it! Rest is important for recovery after the weekend's workouts, particularly as the long runs progress from 6 to 20 miles. Your body needs time to recover. So take the day off. Friday is also a day of rest. In this program you will run on Tuesdays, Wednesdays, Thursdays and Saturdays. Sunday is a day for cross-training."

That is just a sample of a marathon running training program. I would not recommend you train on it, it's there solely just to give you an idea of what a plan looks like.

You can get a 100 day plan from an Olympic runner by clicking here!

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Marathon Training Plans - The 5 Most Important Elements Of Any Running Training Program

Marathon training plans are simply the tools that runners use in order to reach their goals. If our goal is to finish a first marathon then we choose a conservative and relaxed plan that will get us to the start line in good shape and then onto the finish line without an injury. If our goal is to finish a marathon in under 2 and a half hours then the training plan will have to be more rigorous, perhaps more risky, and definitely more involved.

No matter what our marathon goals are, every good marathon training plan will include at least some of each of the 5 essential ingredients:

1)Quantity. It is ridiculous to assume that you can succeed at your marathon goals if you don't expect to put in the appropriate quantity of training. This is usually looked at simply in terms of miles or kilometers, but it can also be defined by hours, heart rate beats, VDOT points or even number of strides. This quantity will vary drastically with regard to your goals, but if your training plan doesn't refer to the specific quantity of training then it isn't a valid training plan.

2)Quality. This is a little more controversial, but it is true to say that every good training plan will refer in some way to the quality of the training involved. This can be very specific such as "7 times 200m sprints at 86% Max heart rate with 1000m slow run at 5minute per kilometer pace". It can also be very general like "half hour slow jog". Either way, a good marathon training plan will always make it clear how fast or how intense any workout should be.

3)Purpose. A good marathon training plan will be clear about the purpose of each of its elements. Each workout (or even each recovery session) should have a specific and valuable purpose. You should be able to explain exactly why you are doing what you are doing and you should be able to reasonably expect that you will achieve those benefits from doing that particular session.

4)Timing. The best marathon training plans include timing for various sessions as well as various phases of the program. They will refer to specific training phases through out a season, variations from week to week, the location of hard and easy days within a week and sometimes even the best time of day to do various workouts in relation to rest or other key sessions. Those programs that don't specify timing, leave it open for a runner to be doing the optimum training with sub-optimal timing, leading to less than satisfying results or even injury. The timing must be optimized to make the most of the work that is being done while giving the greatest opportunity for recovery to do its job.

5)Recovery. Some call it, recovery, others call it rest, repair, growth, adaption, or even non-running-training. The most important element of training that many marathon training plans ignore is structured rest to make the most of the structured work. Every plan must include the correct balance of work and rest. It is in this rest time that our bodies respond to the loads we have placed on them. If there is no recovery then there is no improvement. A good training program recognizes this and does not leave recovery up to chance. The quantity, quality, purpose and timing of each of the training sessions are optimized to ensure that there is just the right amount of recovery to rebuild the body before the next load is introduced.

These are the basic 5 points that I use in evaluating any marathon training plans or any running training program for that matter. Of course there is a lot more to it as well, but this should help you to start evaluating any of the millions of ready made marathon training plans.

Tom O'Leary is an Australian author and runner who currently, runs, writes and lives in Japan. His main event is the marathon but he also runs and writes about other distances. He prescribes a carefully balanced mix of work, rest and play as the only way to achieve goals in running. If you would like to read other running related articles, please visit his blog. http://www.runningmonkeys.com

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Personal Run Training Plans

Run training plans can be all over the board. I am certain that is why you are here, reading this article, is because you may be concerned or confused as what is the right training plan to follow. All training programs will offer you a means of getting back into shape to running a PR on your next race. If you are a beginning runner, then it is vitally important for you to start off on the right foot [no pun intended]. Effective plans will incorporate some level of fitness, stamina, and strength coaching suggestions.

To meet your goals, it may be important for you to have some specific advice and guidance though. The real problem though can be when, during your training, you reach a plateau, don't feel good after some runs, get injured, etc. Too often, runners place blame on something that they should not. It is in these inevitable situations that a customized training program and personal advice can be an invaluable resource.

Whether your program is customized or not, the plan should have most of the following included. Though a non-customized plan will not be designed specifically for you, your abilities, and goals, it should have some level of difficulty placed on it.

Training Schedule with Weekly Run Workouts: Each week, the workout should be detailed to the day, offering expectation and how to proceed in each workout.

Pacing and Finishing Times: You should have some expectation of pace and of your finishing time. However, do not make this your focal point, especially if this is something new to you, as your body is not completely adjusted.

There are many, many physiological things that are happening to your body when you start some type of consistent running workout program, and one of them is that it will take around six months for your blood capillaries to get stronger, allowing more and faster blood flow to increase your oxygen, etc.

Strength Training: This is really not that necessary when starting out running, though it cannot hurt, so long as you keep it simple. Strength training really is better once you have been running for awhile. The training desired when starting out is something more along the lines of cross-training and ply metrics.

Warming Out and Cooling Down: There is one HUGE myth about warming up. How often do you see people, or yourself, stretching before a run? You may be surprised to learn that stretching beforehand is not only not necessary, but can actually go against you. Your muscles are not ready to be fully stretched. It is better to start with a walk or very easy run. When your run or race is over, it is best to do a cool down, which does include stretching. Stretching after the run will do more good than almost anything else you do.

For those just starting out in running, a good article is Running For Beginners. Also offered is Run Coaching available in a variety of skill levels and types.

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Running - Getting Quality Advice and Training

Looking to take your running to the next level? If you're tired of sifting through heaps of conflicting information, seek the guidance of someone who has been there, done that, and has the t-shirt. Here are two ways to get quality advice and training.

Join a running club - Would you like top notch running training, with specific workouts and motivation to boot? All at a nominal price? Join a running club. Visit your local running store or search the internet for a running club near you. Many of them have coaches that will take you through butt kicking exercises to help increase your endurance and speed. Plus, you get to make friends with lots of other runners that you can relate to. Many of them are world class runners, and you can learn from them too.

Hire a coach - Training takes up a lot of time and energy. There's lots of information about running, lots of it is good and lots of it is bad. What advice should you follow? It's really hard to know if you are doing it all by yourself. Why not get a running coach to guide you? He can tell you exactly what to do, and how and when to do it. That way, you can avoid all the crap and just focus on what is important. Some coaches are for hire only, and will charge a monthly fee. You can save some money by joining a running club, although you probably won't get one on one coaching. Or, try to make friends with your local high school's track or cross country coach. Ask if you can workout with him and the team. However, you have to remember that once the season is over, these coaches probably won't be available to you.

Blaine S Molkowski has been writing articles for 5 years, covering a number of topics such as health, fitness, home and garden, and business management. Her latest blogs are about name badge ribbons and id badge clips.

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Running Tips - Getting Started With Running Training

If you are new to running, one of the first challenges is to figure out where you can run. Here's some running tips to help get you started.

Look at a map of your local area, and see what there is in the way of green spaces, such as parks. There are often footpaths alongside rivers and canals. If you know a nearby cycling shop, you may be able to buy a map that shows cycling routes, which are often suitable for running.

There may be running routes for your area on the internet (for example, the Serpentine website - serpentine.org.uk - has suggested routes in the London area in the UK). There may also be a book with routes for running or walking near you.

Best of all, members of your local running club will know running routes in your area.

How to measure the distances of your routes:

if the route is on roads, you may be able to drive a car round them and use the car's distance meter;
if you have a bike with a cycling computer, you can use this to measure the distance
use a map, and either a roller-wheel (which you can buy in a good map shop), which you roll along the route on the map to measure the distance, or a piece of string;
use an electronic map from the internet, and software such as AccuRoute which measures the distance between points on a map
use a modern pedometer, which measures your distance accurately.

Running training to and from work

One way to introduce running into a busy life is to run to or from work, or even both. Whether this works for you depends on the distance, and whether you have facilities at work for showering and changing. Some runners keep a selection of clean clothes in the office, which they take in once a week on their rest day, taking home the week's dirty clothes.

Many runners find this is the best way to fit running into their day. Often it does not take any more time than traveling on public transport or driving. If you have a long journey, you may find that you can to or from the railway station or bus stop that is one stop further away from your home.

Running is a great exercise for getting and keeping fit and keeping yourself in great shape. For the times when you can't run, or want to improve your strength for running, consider getting a one of the life fitness bikes or other suitable home exercise bike.

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Running Training - Your Goals and Motivation

You may want to lose some weight or increase your fitness, to reduce stress and increase your self-confidence, or you may want to achieve a particular time in a race. Effective goal-setting is an important part of increasing your motivation and commitment to running and getting the most out of the sport.

Your goal should be achievable but challenging. It should be specific, positive, and tied to a particular timeframe. A good goal might be 'lose 5 kg in six months'. A goal such as 'lose some weight' is not sufficiently specific and will not motivate you in the same way. Your goals might be a mixture of longer-term objectives, over a period of months, and shorter-term goals over the coming weeks.

If you decide to aim for a particular race, seek advice from more experienced runners about what you might realistically achieve. The Running For Fitness website (runningforfitness.org) will help you to calculate your target times.

Visualize what it will be like to achieve your goal. Promise yourself a reward when you achieve it. Write your goals down, and tell your friends and family about them. This will help to maintain your commitment. You may want to stick a reminder on the fridge as well.

One of the best ways to motivate yourself is to team up with a friend and agree to do something together. You might both agree to run the same race, for example. Supporting each other will help to reinforce your goal.

Don't become obsessive, or put your goal above your family, friends or health. Review your goals regularly and adjust them if necessary. If you are injured when you are training, then adjust your goal. Having the wisdom to know when you should adjust your goal is just as important as having the courage and tenacity to overcome challenges on the way.

Running is a great exercise for getting and keeping fit and keeping yourself in great shape. For the times when you can't run, or want to improve your strength for running, consider getting the best recumbent exercise bike or other suitable home exercise bike.

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Running Training Tip - The Best Running Surface to Run on When Training

There are many good reasons people take up running; it is enjoyable, easy to start and inexpensive. It is an excellent exercise to help you lose fat and achieve optimal health and fitness. However once you've bought a good pair of running shoes based on your shoe size and foot strike the next decision is what the best running surface to train on is.

The surface we run on is important, as not only can it cause injuries like a twisted ankle, it also affects the impact our running has on our body. The best surface is a smooth surface. Try to avoid roads with a steep camber to them as these can throw your foot plant off balance causing possible injuries and sore muscles. Sometimes it's not possible to avoid a road with a steep camber (like during a race) but then choose the part of the road with the least camber. Many runners simply run like sheep - following the person in front of them. Switch sides of the road and you might find the camber less steep and so avoid an injury.

Where possible choose tarmac over concrete, because concrete is harder. Pavements are often a safer bet from traffic, however if they are concrete the hardness can cause shin splints and other aches and pains common to the beginner. Also pavements often force you to run up and down the edges, which break your rhythm.

A good idea is to scout a selection of jogging routes in your area with optimal surfaces ranging from 3 to 5km depending on the mileage you wish to cover. Gradually you will scout longer routes when you start training for a half or full marathon. Remember to always keep the running surface in mind when selecting your training routes. This will help you to keep injury free and allow you to enjoy a variety of different routes keeping your running interesting and enjoyable.

Source:Nicola Blewett

Running easy experts and marathon runners, Craig and Nicola Blewett, are the Coaches and Founder Members of the Running Easy International Running Club. The Ultimate Online Running Club to Achieve Optimum Health, Fitness, Successful Weight loss and Well being for Good! Become a club member today and receive a FREE RUNNING EASY Lifestyle Marathon Power Pack VALUE $100 and transform you body and mind in 16 weeks or less visit http://bit.ly/FREEbook
or visit their international running club at http://www.runningeasy.com.

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Running Training Tips - Buying the Right Running Shoes For Your Style

The best running shoes aren't necessarily the latest model from any of the top shoes and trainer manufacturers - most of those shoes are fashion items rather than functional. A good pair of shoes are ones that support your feet where they need it most.

Cushioning

Good cushioning is important because it reduces the shock that is transmitted through the foot to the lower leg, knee and hip joints. As well as reducing the risk of injury, cushioning improves the comfort of running. Heavier runners, and those doing big mileages on roads or pavements, should ensure that their running shoes have sufficient cushioning.

However, cushioning makes the shoe heavier and, because it absorbs energy, it can reduce your running efficiency. For most of us the effect on performance is tiny; and the benefit of more comfort and safety when running more than outweighs the loss of performance. But some runners will also use 'racing flats' for important races.

Different manufacturers have different cushioning technologies. Some use pockets of air to absorb impact; others use gels or spongy plastics. You should try these for yourself and see which you find most comfortable.

Other types of running shoe

As well as regular trainers, other running shoes available include:

Racing flats: very little cushioning, and usually not much motion control, but lighter than shoes you might use for regular training. Unless you are very concerned about your performance, or have very good biomechanics, racing flats are generally best left to the professional athletes.

Track spikes: for training on the athletics track. They have short spikes under the toes that grip the track. The shape of the shoe forces you to run on your toes, which is more efficient on short distances (though harder on your legs). Track spikes have very little cushioning or motion control.

Cross-country spikes: longer spikes than track shoes, to give you more traction on soft ground; like track shoes they have little cushioning because they are usually used on softer ground and because the lack of cushioning gives them more stability on uneven ground. They also have little motion control. Because of the spikes, they cannot be used on hard surfaces. The spikes are replaceable, and different length spikes are used depending on the nature of the surface.

Fell shoes: designed for running off-road, for example on mountain trails; they usually have good grips on the bottom of the shoe, such as studs. Like cross-country spikes, they generally have little cushioning and motion control, because they are designed for use on softer, uneven ground.

These specialist running shoes are not generally available in high street sports shops. For a good selection, and good advice, you should go to a specialist running store, where you will be given individual advice on your needs.

Want To Be Able To Run Further and Faster??

Taking up running is a great way to get and keep fit and for keeping yourself in great shape. For the times when you can't run, or want to improve your strength for running, why not treat yourself to a fitness treadmills - the Horizon treadmill range offers good value for money and is worth checking out.

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Running Training Tips - Nutrition For Women Runners

When it comes to making sure you get the correct nutrition your body needs for running, there are a few issues that affect women more than men. This is partly due to the fact that women tend to pay a lot more attention to their weight than men do, and not necessarily for all the right reasons.

First, you should ensure that you get enough iron in your diet. Iron is essential for transporting oxygen through your bloodstream, as well as providing a key building block of muscle tissue. It is easy for women to become anemic (i.e. have insufficient iron) because of their periods. If you don't eat red meat, make sure that you get iron from sources such as dark green vegetables, beans and dried fruit.

Avoid drinking coffee or tea with your meals, as these interfere with the absorption of iron. Watch carefully for the symptoms of anemia, which include fatigue, palpitations, dizziness, dryness of mouth, sores in the corner of the mouth and brittle hair. Your doctor can easily test for iron deficiency. If necessary take a food supplement to maintain your iron levels.

Second, you should ensure that you have enough calcium. This is essential for building strong bones, and avoiding osteoporosis; it may also help to reduce high blood pressure. Dairy products are generally a good source of calcium; if you don't eat dairy products then try to buy calcium-fortified alternatives (you can buy calcium-fortified mineral water, orange juice and soya milk, for example).

Third, some women runners don't eat enough fat. You need some fat in your diet, not least to ensure that you have healthy hair and skin. Remember that some fats are good for you - try to increase your intake of mono-unsaturated fats (e.g. from olive oil and nuts) and essential fatty acids (e.g. from oily fish and seeds) while avoiding saturated fats (which mainly come from animal products).

Get the latest tips and reviews ready to buy treadmill for your home gym. If it's a home use fitness treadmill you're looking for, make sure you're armed with the facts before parting with your money.

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Running Training Tips - Running While Pregnant

If you're thinking of running while pregnant, you should be fine. Most doctors now agree that moderate exercise during pregnancy is good for both mother and baby. Women who exercise before and during pregnancy generally have less complicated pregnancies and births.

However, you should not continue to run during pregnancy as if absolutely nothing has changed. Your body changes when you are pregnant. For example, ligaments and bones soften, to accommodate the baby, which means that you are more susceptible to injury. Your temperature regulation mechanisms are strained, which means it is easier to overheat, which could damage the fetus, especially in the early stages of pregnancy. You should avoid intensive exercise with high heart rates to avoid depriving your baby of oxygen.

You should check with your doctor before running while pregnant, both to discuss general guidelines, and to check that you are not particularly at risk.

If you develop any of the following symptoms, you should stop running immediately and consult a doctor:

-Bloody discharge or amniotic fluid leakage from the vagina

-Sudden swelling of the ankles, hands or face

-Persistent, severe headaches or visual disturbance

-Elevation of pulse race or blood pressure that persists after

-Excessive fatigue or any palpitations or chest pains

-Persistent contractions (they may suggest the onset of pre-mature labor)

-Unexplained abdominal pain

-Insufficient weight gain.

If you do decide to continue to run, here are some guidelines:

-Don't run to exhaustion; and don't run at high levels of intensity (e.g. sprinting) which may affect the baby's oxygen supply;

-Be careful not to overheat, especially during the early weeks;

-Be careful not to dehydrate: you may need to drink more water than you are used to;

-Maintain your blood sugar levels: you should eat more than you are used to

-Don't try to stick to a training schedule: run as you feel inclined and listen to your body and to your baby;

-You might want to use a heart rate monitor to ensure that you don't elevate your heart rate too much

when running no longer feels comfortable, consider other exercise, such as swimming or aqua-jogging, to keep fit. An exercise bike will help you to keep fit, and may be useful later on if you are at home alone with the baby.

Breastfeeding

If you decide to breastfeed your baby, monitor the baby's weight gain carefully. If the baby does not appear to be putting on weight as quickly as expected, this could be because running is reducing the amount of milk you produce, and you may need to cut back on exercise.

You may usually find it more comfortable for your breast if you run after rather than before a feed. You can, however, safely breastfeed as soon as you like after running. Immediately after exercise your breast milk may contain lactic acid: this will not harm your baby, but some babies don't like it. You may need to wait for an hour after your run for the lactic acid level to return to normal.

If running is a big part of your fitness and exercise regime, you know how frustrating it can be when you can't actually get out for a run. I used to struggle to make enough time during the week to get out for a run after work, but since I bought one of the weslo treadmills. I don't stress too much about it now. I bought a used weslo cadence c44 treadmill and have never looked back. I get to run at home when I can't get out and still keep up with my fitness training.

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