Monthly Archives: May 2009

Breathing Exercise : How To Get More Oxygen Into Your Lungs

The biggest dilemma in running is, you try to run faster but your lungs always let you down. Running is a cardiovascular exercise, if you can improve on your breathing and how to get more oxygen into your lungs you are guaranteed to run faster.

Runners World January 2009 Issue had a great article on how you can improve on how you get more oxygen into your lungs by doing a couple of simple exercises.

To quote from the article “Just as we strength-train our hamstrings and calves to improve our ability to power over hills, we can tone the muscles used for breathing. “Exercise improves the conditioning of the diaphragm, the muscle that separates the chest from the abdomen, and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale,” says Everett Murphy, M.D., a runner and pulmonologist at Olathe Medical Center in Olathe, Kansas. “When you take a breath, 80 percent of the work is done by the diaphragm. If you strengthen your diaphragm, you may improve your endurance and be less likely to become fatigued.”

Any exercise that works on your core area such as sit ups will improve the muscles around the diaphragm.

Best breathing method : The mouth or the nose?

The experts interviewed for the article swore by the mouth, the wider is your mouth open while running the better your breathing. I once tried running with my mouth shut and I swear it was horrible.

The chest breathing or the belly breathing.

I was a little bit surprised to learn belly breathing is the recommended method of breathing for runners. When you chest breathe, your shoulders get tense and move up and down. That’s wasted energy-energy you should conserve for running.

Great stuff!!

Tips For Training To Run ING New York Marathon

If you are training to run New York  marathon you should keep in mind the following marathon training principles:

When to start training for New York marathon

The early you start your marathon training the better. 4 months prior to the marathon is a good idea. Training early has advantages, you get enough time to train and most importantly you have time to recover from inevitable running injuries.

The 10% rule of marathon training.

Never increase your weekly mileage, by more than 10 percent a week. If you do you will drastically increase the risk of running injury.

The long runs for New York  marathon

The long runs can be up to 20-23 miles (for the experienced runner) for the inexperienced runner this can be 5 – 15 miles depending on your level of experience. The long run should be done at least once a week.

Easy weeks

We love going  full speed on our training but it is a good Idea to slow things down between your training weeks. This will allow you to stay fresh as you build on your overall workload.

Rest.

Taking a complete break from running is as important as running itself. Two to three days of complete rest will allow you body to recover from the stress of marathon running. Don’t take a long rest as you will lose all the gains from your training.

Hydration for New York marathon

Keep drinking enough water. Water helps in preventing running injuries.

Nutrition for New York marathon

Eating the right foods is important! You need to eat plenty of carbohydrates to give you energy. Eating foods rich in protein will help your body repair small tears that happen during training.

Taper for New York  marathon

Avoid over training by reducing your weekly mileage during the final two weeks before New York marathon. This will ensure you arrive at the starting line feeling fresh and energised.

Good luck!!

Cheap Healthy Runners Food For Under $1

The big question from new runners is what foods should I a runner eat?

I just read this list of 20 healthy foods for under $1 on New York Times. It reminds us that you don’t need to break the bank to eat healthy.

1. Oats: High in fiber and good for cholesterol.

2. Eggs: Costing about a dollar for a half-dozen, these are one of the cheapest sources of protein.

3. Kale: At about a dollar a bunch, this is one of the cheapest greens you’ll find in the supermarket.

4. Potatoes: Stay away from fries and chips, and eat them skin and all as a good source of vitamin C and potassium.

5. Apples: Tasty, cheap and filling.

Read the rest of the foods HERE

Shin Splints Injury: Four Step Treatment

Shin splints is a pain over the front of your lower leg, that part stretching from the knee to the foot.When you run you feel pain and when you touch the area on either side of your shin bone, it may feel sore and tender.

This injury was made famous by Lance Armstrong during his first marathon. At the end of 2006 New York Marathon he reported he had ran the distance wish shin splints. The amazing thing was that he still managed a sub 3 hours finish. Not bad in your first marathon!

Causes of Shin splints injury

Experts call it overuse injury, that is too much running. That is why Doctors recommend taking a rest from running as the first step in solving the problem.

Step One In Treating Shin SPlints Injury

Stop running and take a rest.

Step two in treating shin splints injury

Ice the area twice a day.

Step three in treating Shin splints injury

Use an anti-inflamatory spray. If the pain is too much you may take pain killers.

Step four in treating shin splints

Finally, when you get back running use a good running shoe.

Normal pain disapear after a short while but if you don’t see improvement consult with your physician.

Xbox Nike Sneaker Shoes

I just saw this Xbox inspired Nike sneaker shoes, I tried to force myself to like this shoes but I was unable!!

2500-xbox-nike shoes-sneekers

The Xbox inspired shoes were designed by Sole Junkie a Carlifornia based artist who specializes in custom based sneakers. The price tag for this Xbox inspired Nike shoes = $2,500.

Liquid Diet Food For Runners

Tired of siping water? try eating your fluids instead.

How much more should you drink when the weather is warmer? Your hydration needs can jump as much as 12 cups of fluid a day. but your dont have to guzzle just water. Fruits and vegetables, which are about 80% water, can help you stay hydrated.

Fruit Nutrients and Muscle Recovery.

Fruits provide key antioxidants vital for muscle recovery and a healthy immune system.

Video on How to Remove Body Toxins By Paula Radcliffe

Paula Radcliffe is the one of the best female long distance runners. In this video she recommends easy runs to remove toxins from the body.

Cause of toxins in your body.

If you are feeling sore after running exercise it is because toxins (lactic acid) has built up in your muscles. An easy run can go a long way in flushing it out of your body.

Watch video on how to remove / flush out toxins from your body

Exercise To Build Shin Muscle Strength

One of the most common running injury is the shin splints. Pain in the front and outer edge of your legs.

Cause of  Shin Splints for the beginner runner

The injury is mostly reported by the beginner runners who because of lack of running experience they tend to have have weak shin muscles.

Exercise to build strong shin muscle

If you are a beginner and you want to build a strong shin muscle watch the following video demonstration on find out how to work on your shin.