While some people are content with simply running a little everyday, some might be keener on pushing themselves a little farther- those with marathon aspirations in particular will be eager to try running harder each time in order to build up speed and stamina. The truth is however, that the key to running fast is learning to run slow.

The Secret Formula

Studies have shown that athletes who put in a long, slow run at least once a week develop better overall conditioning and display considerable improvement in long distance runs. The secret to this improvement lies in the monitoring of the heartbeat. The tri-athlete Mark Allen developed a simple formula which can be used to calculate what your heart rate should be for a particular run.

By determining what his heart rate should be for a certain run, the runner can then start running and make sure that he keeps his heart rate below that limit. If the heart rate exceeds the limit, the runner should either slow down or stop running completely. Straining the heart during a run does not benefit the runner but if he can monitor his heart rate, he can gradually increase his aerobic capacity.

Perfect Conditioning

Running slow does not simply increase your aerobic capacity; it also helps runners in a number of other ways. Running slow helps a runner develop a much-needed mental toughness, especially for runners who are keen on doing marathon running. Completing a marathon is as much about mental conditioning as physical conditioning. More often than not, a runner may feel like putting on an extra spurt of energy when he should be running slow and steady. Practicing slow runs will condition your body and mind to hold steady during a long distance run.

Another advantage to running slow is that it will indeed help you to run faster and harder. Once you have learned to pace yourself, you will also learn how to store and maintain your energy for the stretches when speed is necessary. You will find that when you do kick into high gear, your body is prepared for it and you don’t feel drained and fatigued. Slow running is one of the best ways for long-distance runners to condition themselves for marathons.

Related posts:

1. Running On Schedule
2. Running Or Walking
3. The Wonders Of Water Running

For those who love to run, cross training is a great way to give your body a rest from the rigors of ordinary running. Cross training essentially gives you a break and means that you do another form of aerobic exercise which keeps the heart rate up but doesn’t put undue strain on your muscles. Cross training is a great way to keep fit and can be a welcome change from the running regiment.

Cross Training Quandaries

Cross training exercises should be ones, which will keep your heart rate up as running would do without putting your arms and legs through stress. Many people like to opt for cycling, treadmills or elliptical machines but these all require sizable monetary investments, either for the equipment itself or for gym memberships.

Water running is an inexpensive and effective way to cross train. The only investment you will need to make is for aqua jogger shoes and vest. Then you just need to find a swimming pool, jump into the deep end and start running. You’ll soon find that water running is one of the most powerful ways to cross train.

Why Water Running?

While the practice of running in the water might take a little getting used to, the benefits of water running are huge. Even people who are injured can do water running to keep their heart rate up and stay in touch with their running. The reason for this is that the water acts as a cushion not just for your feet but for your whole body. The shock that your muscles would experience while running on land is cushioned by the water, thus taking a large amount of strain off your arms and legs. Water also provides a fair amount of resistance so that though you may not build up any speed, you will get your heart rate up just like normal running.

Water running can give you the perfect, refreshing break you need from ordinary running. Not only will it give your muscles a breather, it will still give you all the benefits of a good run, with the added advantage of making sure you don’t strain or injure yourself. Water running is the perfect cross training exercise for any runner.

Related posts:

1. Running Or Walking
2. Running Rigorous Yet Rewarding Exercise
3. The Rewards Of Running

However, running does require certain accessories to ensure that your running experience is a fulfilling one. For those who are serious about incorporating running into their health regiment, neglecting your running gear can result in discomfort and even injuries while running. By ensuring you have all the right gear, you can be sure of a complete and worry-free running experience.

Start With The Shoes

The wrong pair of running shoes can lead to a number of complications while running. If the shoes are too tight, you will experience great discomfort while running and can cause damage to your foot if the shoe constricts the blood flow. If your running shoes are too loose, you run the risk of getting blisters and losing your balance while running.

The right kind of running shoes should be light on the feet so you don’t feel weighed down while running. They should also be a snug fit but be loose enough to allow your foot and toes to breathe. A good running shoe will provide the necessary support for your foot and ankles when you are doing a run, particularly a long-distance one.

Clothing And Accessories

What you wear while running is also important. Serious runners who cover long distances would probably be comfortable wearing clothes made from material that will not absorb sweat and keeps them well ventilated while running. Running with a wet T-shirt stuck to your back can be an uncomfortable experience. Avoid tight-fitting clothes or heavy apparel like jeans. Loose fitting track suits, shorts and t-shirts are some of the popular clothes that runners can wear in order to run comfortably.

Running accessories are usually only required for serious runners who cover long distances. These people would do well to carry along a hydration system and a small first aid kit as well as a cell phone in case of emergencies. Some runners may also carry a small mp3 player so they can listen to music while they run. All these articles can be easily carried in specially designed lightweight backpacks.

By making sure you are properly equipped when running, you will be prepared for any eventuality, whether it’s a much-needed drink of water, treating a blister or even giving yourself first aid. The right shoes, the right clothes and the right accessories go a long way in helping you to experience a great run.

Related posts:

1. Running Right How To Choose The Right Running Shoe
2. Starting On The Road To Running
3. Running Slow To Run Fast

For people who are looking to include a little exercise into their daily lives, running can actually seem to be a little intimidating. This is often due to the fact that people push themselves too hard when they start out on a running regime. The truth is that running is a step by step process which your body needs to become attuned to.

Pace Yourself

For people who do not run or do exercise on a regular basis, embarking on an exercise schedule that involves running can be strenuous on the body. That first run can leave you short of breath and can lead to muscle pains which might set in the next day. The important thing to remember is that the best way to start running is to take it slowly.

Before you actually do a run, do a series of stretches and warming up exercises to limber up your muscles. This will reduce the chances of cramping up in mid-run or developing muscle pain later in the day. Don’t try to run five miles in one day. If you are just starting out, give yourself a distance that you will be comfortable with. After finishing your run, you shouldn’t feel fatigued but energized and refreshed. It also helps to remember that the only person you are running against is yourself- if you feel like taking it slow or even walking for a few steps then do so. By pacing yourself you can push yourself to do a little more each day and gradually work into a challenging running regime.

Running Up The Benefits

In many ways, running is the complete exercise because it improves both your mental and physical health. For those who get the chance to run out in the open, running is a great way to revitalize yourself with some fresh air. Running works your heart and lungs as well as the muscles in your arms and legs. For those who are under a lot of stress, running is a great way to blow of some of that extra steam and get some quiet time with your thoughts. You would be amazed at how clear thinking can be accomplished during a rigorous run. Running is indeed the complete and perfect way to good health.

Related posts:

1. The Rewards Of Running
2. Starting On The Road To Running
3. Running On Schedule

While high-energy foods like carbohydrates are often seen as ‘running food’, they are simply one aspect of a complete diet. A person who runs on a regular basis needs to have protein, carbohydrates and other valuable nutrients in their diet. They also need to re-hydrate themselves on a regular basis to restore precious minerals that are lost through sweating.

Don’t Miss Meals

Missing meals, especially breakfast, is a common mistake that many of us do, particularly when we are in a hurry. However, recent studies have shown that breakfast is a very important meal as it replenishes our blood sugar levels. For people who run regularly, breakfast is definitely the most important meal of the day. Running on an empty stomach with low blood sugar levels is not only unhealthy but can also be dangerous.

It is best to figure out what kind of breakfast suits you best before running. Some runners prefer a bowl of porridge while others like a cup of coffee and some fruit. In any case, it is a good idea to wait at least an hour before heading out on a run. For those who are on a tight schedule and cannot wait, it is a good idea to use a carbohydrate gel in case you run into tummy trouble.

Liquid Energy

Naturally, all runners like to have a nice drink of juice or even plain water after a run. What many people do not realize is that having a drink after running does not necessarily replenish valuable water and nutrients that the body uses up when sweating. It is a good idea to drink a home-made sports drink instead, which consists of equal parts orange juice and water with a pinch of salt. This easy-to-make drink is the perfect way to refresh and rejuvenate after a good run.

While your body may crave fatty or sugary foods from time to time, it is best to avoid these. Instead, it is important to concentrate on keeping your blood sugar and energy levels high by eating every three hours. Ensure that your breakfast and lunch are your biggest meals, consisting of high protein and energy rich foods. These include foods like pasta, lentils and potatoes.

By eating healthy, you can make sure that you get the most out of your running regime. With your body being regularly refreshed and energized with healthy foods, you will be able to see a vast improvement in your running performance as well. Eating right is a vital part to running right.

Related posts:

1. How Eating More Often Can Help You Eat Less
2. Tips For Eating Out And For Eating With Friends Who Arent Dieting
3. Eating Healthy For Your Teeth

Today the market is literally flooded with millions of different kinds of running shoes. There seems to be a special kind of shoe for every kind of sport and choosing the right running shoe can very well be a daunting task. However, there are a few easy tips you can keep in mind when buying running shoes. These hints will ensure that you choose the kind of running shoe that will suit your running needs best.

If The Shoe Fits

Years ago, running shoes came in only one size and often runners had to resort to creative measures to make their shoes fit better. Now running shoes come in all sizes but it is more important than ever to ensure that your shoe fits you properly. The first thing to keep in mind is that these are shoes you need for running- opting for a shoe that’s too big or too small simply because it looks good completely defeats the purpose of buying a running shoe. Make sure that the shoe is a snug fit, not a constricting one.

When you’ve found a running shoe that fits well, walk around in them for a while. Jog for a few steps. Some running shoes may fit well but may be heavy, which can cause undue strain on the ankles when running. Remember that your running shoes should not feel like a burden when you are running.

Old Shoe, New Shoe

Before tossing those old running shoes away, look at where most of the wear and tear has happened. These are tell-tale signs of where most of your pressure is being used when running. When buying a new pair of running shoes, make sure that it is equipped to deal with your unique running habits. For example, for those who run hard in the heel, buying a running shoe with a reinforced heel would make sense.

Buying the right kind of running shoe can make a world of difference to a runner. With a light shoe that fits well, a runner can concentrate on running rather than worrying about an ill-fitting shoe that causes discomfort. An investment in a pair of good running shoe is an investment in good running.

Related posts:

1. How To Dress For Running Success
2. Running Slow To Run Fast
3. Running Rigorous Yet Rewarding Exercise

But what exactly are the benefits of running? We all know that running has numerous advantages but what exactly are they? If we can understand what a running regiment can do for us, it might be easier to appreciate the process of running. Beginner runners will also be able to get a better handle on how running can benefit their health regime.

Happy Healthy Hearts

Perhaps one of the best benefits of running is that it keeps your heart rate up. This increases metabolism and gives your body a complete work out from the inside out. Since running also induces sweating, it is also a way of cleansing the skin and body as well. Running also gives your lungs a much needed work out not to mention the muscles in your arms and legs.

You can always spot a runner by their body shape. Runners tend to be lean with well-toned bodies and very little body fat. This is not to say that runners do not gain weight. It is the constant burning of calories that happens during running that helps in burning away unwanted fat and calories on a regular basis.

Stress Busting

Running can do wonders for your mental well-being too. For those who work under intense stress and pressure, running can help you work off built up feelings of anger or just plain work tension. Running also helps your mind stay focused and is often a great time to think about problems in a clear and concise manner. Running leaves you feeling refreshed and energized and can help alter your mood when you are having a bad day.

What many people don’t know is that running can also boost your self confidence. By setting a running goal for yourself on a regular basis, you will become accustomed to setting and achieving goals for yourself. This in turn will be reflected in your work habits and can do wonders for your self esteem. Running is also a great way to meet new people. Joining a running club or running with a friend can help cement bonds of friendship and community.

The benefits of running go far beyond simple physical well-being. Running can improve your mental and physical health as well as help you socially as well. It is the perfect exercise which can improve almost every aspect of your life.

Related posts:

1. Running Or Walking
2. Running Slow To Run Fast
3. Running Rigorous Yet Rewarding Exercise

So which is better, running or walking? While running is a more rigorous exercise, you are also more apt to injure yourself. It might be hard to get your heart rate up while walking but it doesn’t put undue pressure or strain on your body. So how does one decide? Which exercise is best for someone who is serious about getting into shape?

The Final Verdict

The truth is that both are great exercise routines to follow and for those who are wondering which to choose, the answer is to do both. By alternating between running and walking you give your body a much-needed rest at regular intervals. It can also give you a refreshing change once in a while and for those who are cross training, walking is an excellent work-out option.

First time runners are often encouraged to start off with interval training, which involves both walking and jogging. In this way, beginner runners are able to become familiar with a steady pace before they pick up the speed. If a runner starts feeling winded or fatigued during a run, they always slow down to a steady walk, taking the time to catch their breath without completely losing momentum. By walking, they are able to catch their breath while they exercise.

Walking Secrets

Many people automatically assume that running burns more calories than walking, simply because you are moving faster. However, when it comes to walking it is a good idea to remember the old story about the Tortoise and the Hare. While runners do tend to burn more calories, a walker who maintains a quick and steady walking pace will also burn just as many calories. In fact, an interesting study at Duke University revealed that the weight loss of runners and walkers was almost identical.

Walking is a very effective option for people who suffer from joint or muscle pain since runners have a greater risk of getting injured than walkers. While runners definitely burn calories quicker, walkers also burn calories and can maintain a healthy and well-toned body.

The final verdict is that both walking and running are needed for good health. For those who can manage both, it is a good idea to incorporate them into your training schedules. Just because walkers seem to be moving slower does not mean they aren’t burning calories or working up a sweat.

Related posts:

1. Starting On The Road To Running
2. The Rewards Of Running
3. Running Slow To Run Fast

Running is perhaps the easiest exercise to do as well but before incorporating it into your daily routine, there are a number of things you should keep in mind. Running is a rigorous activity that can lead to strain and injury if done incorrectly. First time runners and people who haven’t run in a long time should take a few precautionary steps before seriously starting out on a running schedule.

Do A Background Check

For people who are not ordinarily active or who haven’t run in a long time, it is a good idea to consult with your doctor before starting. For people with heart conditions or other health problems it is a good idea to work out an exercise schedule that will not put undue stress or strain on the body. If you are going to be following a diet while running, make sure your running schedule takes your reduced food intake into consideration.

A key thing to remember about running is that it is not about speed at all. When you run in order to stay healthy, it is not important how quickly you can run around the track but how many times you can run around the track. Endurance is key and so it is important to make sure your body is ready to take on the strain of long distance running. Make sure you do some stretching exercises to warm up your muscles. Also remember to pace yourself and set goals which are reasonably attainable.

Slow And Steady

When you are just starting out, don’t set unrealistic goals and strain yourself in trying to achieve them. Beginner runners are often encouraged to start with interval training. Interval training involves both walking and running at regular intervals. By gradually increasing the time you spend jogging rather than walking, you will be able to build up running endurance. Conversely, if you experience discomfort initially, it is a good idea to extend your walking periods until your body can adjust.

An important aspect of running which is often overlooked is proper attire. Make sure you have the right kind of running shoes which are a proper fit. Opt for loose-fitting track suits or shorts so you can run comfortably. Remember that when you start running, the key is to build up your endurance slowly and get into the groove of running at a comfortable pace.

Related posts:

1. Running Or Walking
2. Running Rigorous Yet Rewarding Exercise
3. Running On Schedule

It is important to remember that a number of things have to be taken into consideration when we run as adults. Has our body not only grown and become heavier, in many cases our diet and lifestyle have added unwanted pounds as well as a lot of physical complacency. Smokers, people who have had injuries or who suffer from health problems will also find running more difficult than it used to be.

Get With The Program

One of the biggest mistakes first time runners make is that they do not have a running schedule. On the first day they may run as fast as they can and on the second day they find themselves wracked with body pain. Chances are they probably won’t try running again. Running is not about building up speed but about enhancing ones endurance. The best way to do that is to make a running routine. Set yourself attainable goals and focus on reaching them.

The important word here of course is ‘attainable’. If you set an impossible running goal and find yourself struggling, chances are you will not only feel discouraged but you might even lose the drive to run. Start out with slow, steady goals and push yourself a little further each time. You will be pleasantly surprised at what you can achieve.

Listen To Your Heart

Monitoring your heart rate is a great way to make sure you conserve your energy and do not push yourself too hard. Many first time runners make the mistake of running too hard and fast on their first session. You can buy yourself a heart monitor and taking into consideration your age, you can easily calculate what your heart rate should be while running. If your heart rate goes above your limit then you should immediately slow down, as straining your heart can have serious health repercussions.

It is important to remember that running isn’t just an exercise, it is also a discipline. By following a strict running routine, you will be able to work wonders for your health and will see a marked difference in your physical and mental well being. Running on schedule is one of the most important aspects of running.

Related posts:

1. Starting On The Road To Running
2. Running Slow To Run Fast
3. Running Rigorous Yet Rewarding Exercise