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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