Monthly Archives: September 2009

Running Tip : Swing Your Arms & Hands To Run Faster

One technique for proper running is to always remember to swing your arms while running. Most runners make the mistake of running with their arms at a stationary position. We runners have the tendency to hold our arms on our chest. The proper running technique is your arms should swing forwards and backwards the same as your leg movement.

Running well and running fast is a skill, not something you were born with (unless off course you are Usain Bolt or Kenenisa Bekele). And just like any other skill it can be taught.

In the following video shot at Nike naked running camp, you will see when the runners slow down, the coach or camp director shouts at them reminding them to use their arms / hands to run faster.

Warning : This video may not be suitable for minors.

How Michelle Obama Exercises : Trains : Works Out

There are many good things you can say about Michelle Obama and one of them is her well toned muscular arms.

Is it all in the genes or fruits of hard work.

Michelle Obamas trainer has revealed in the latest edition of Women? health magazine that those arms were as a result of Michelle’s willingness to do the heavy lifting and shedding sweat in the gym.

Michelle Obama Gym Routine

Cornell McClellan, the Chicagoan who has been Mrs. Obama’s trainer for 12 years, says that an “arm-training superset” of tricep pushdowns and hammer curls are the secret to her toned and defined arms.

Her typical work out consists of a combination of intense cardio and weight lifting routine.

The arms are a result of setting high standards and sticking to it. Her personal trainer sums it all “She’s truly committed herself to the importance of health and fitness.”

Atkins Diet Food List : Popular Atkins Foods

The Atkins Nutritional Approach, popularly known as the Atkins Diet or just Atkins, is the most marketed and well-known of the low-carbohydrate diets.

Here is a list of some of the popular foods by followers of Atkins diet at livingstrong.com.

  1. Coffee
  2. Eggs
  3. Butter
  4. Splenda splenda (whatever that is?)
  5. Bacon
  6. Banana
  7. & Good old milk

History of Atkins Weight Loss Diet

It was adapted by Dr. Robert Atkins in the 1960s from a diet he read in the Journal of the American Medical Association and utilized to resolve his own overweight condition following medical school and graduate medical training. After successfully treating over ten thousand patients, he popularized the Atkins diet in a series of books, starting with Dr. Atkins’ Diet Revolution in 1972.

Ingredients of a Sports Drink

This article looks at what is contained in a sports drink. The ingredients that make a sports drink.

1. Water

This is the major component / ingredient inside a sports drink. The water is for hydration.

2. Sugar

Sports drinks have a lot of sugar, almost all sports drink are sugar flavoured.The sugar is for taste as well as fuel.

3. Electrolytes

Every function in the body that is dependent upon our nervous system (muscle movement, breathing, digestion, thinking, etc.) requires electrolytes. Electrolytes also are used to regulate the fluid balances in the body. Electrolytes include ions of calcium, magnesium, potassium, sodium, and chloride.

Simple Sources of Sodium Chloride & Potassium

These minerals are common in food. Sodium chloride is table salt, and both sodium and chloride are found in many, if not most, foods. Potassium is found in a wide variety of fruits, vegetables, meats, legumes, and nuts.
Eating a nutritious balanced diet should give your body essential minerals of sodium and chloride, potassium, magnesium and calcium.

Sodium chloride, potassium are electrolytes which are important for proper functioning of muscles.

How the body loses this minerals

Sportsmen & women, runners, athletes lose these minerals mainly through sweat.

Marathon Races In September

Marathon races on the Weekend of September 12

  1. Patriots Run Marathon, Olathe City
  2. Big Bear Marathon, Big bear lake city
  3. Lake city marathon Winona lake
  4. Little Grand Canyon Marathon, Price city
  5. Montreal Marathon, Montreal city
  6. Rochester Marathon, Rochester city

Marathon races on the weekend of September 19

  1. Air force marathon, Daytona city
  2. Arkansas Marathon, Arkansas city
  3. Robin Hood marathon, Nottingham UK
  4. Sydney Marathon, Sydney

Marathon races on the weekend of September 26

  1. Road Runner Akron Marathon, Akron city
  2. Hamptons marathon, east Hampton city
  3. Omaha Marathon, Omaha city
  4. Flagstaff Marathon, flagstaff city
  5. Scotia bank Toronto waterfront marathon, Toronto city
  6. Accra International Marathon, Accra Ghana

Stanchart Marathon Training Week 13 : My First Injury

Suffering injuries is part of the deal of choosing a running lifestyle.

The last week I suffered my first injury as I continue training for 2009 Standard Chartered Nairobi Marathon. I have suffered an Achilles Tendonittis in other words it is an inflammation of the Achilles. For a good description look at the image below.

achillies-tendonitis injuryIf I was to take an x-ray of my leg it would look something like that.

Thanks to the injury I had to cancel one day of speed work and I have decided to cancel my weekly long run.

I have this nagging pain on the area, it is not serious and I could still run with the pain but I have decided to take precaution and avoid see it turn into something more serious. After all time is on my side, I started marathon training two months ago and I have made great progress and I still have two more months before the marathon. Start your training early and you will have time to treat inevitable injuries and get back to training.

What caused the Achilles Tendinitis.

I speculate it has something today with the changes in my training. The last two week I have been doing serious speed work and I guese the fast running was more than my body could handle.

Treatment of the Achilles tendinitis

A one week rest,wearing my sports shoes instead of my heavy boots to work, a few calf muscle strength exercise plus applying an anti-inflammation cream should heal the archilles tendonitis.

Road Running After Surgery

When most people undergo surgery of knee, ankle, hip or any other part of the leg they wonder whether it is possible to get back running. The answer is Yes.

Inspiration for recovering surgery from Joan Samuelson

Joan Samuelson was the first woman Olympic marathon champion. Looking at her career you will see she had a record of surgeries but she was able to return to road running and win races at the top level.

Joan Story story of overcoming surgeries

Born in Cape Elizabeth, Maine, Benoit took to long-distance running to help recover from a broken leg suffered while slaloming. At Bowdoin College she excelled in athletics and then entered the 1979 Boston Marathon as a relative unknown. She won the race, while wearing a Red Sox cap,[1] in 2:35:15, knocking eight minutes off the competition record. She repeated that success with a victory again in 1983 that took more than two minutes off the world’s best time, set by Grete Waitz in the London Marathon just the day before, despite having had surgery on her Achilles tendons two years earlier.

At the 1984 Summer Olympics she won the first Olympic women’s marathon in a time of 2:24.52 in hot and smoggy conditions, more than a minute ahead of her rivals; again despite surgery, this time arthroscopic surgery on her knee 17 days before the trials earlier that year.

From Joan story, you can see it is possible to recover from surgery and get back to running. To get back to running you have to allow a full recovery. Make sure your Doctor is informed with your intention so that he can monitor your recovery because he alone has the authority to give you a green light to start running again.

Once your doctor gives you a go ahead start running on soft surfaces  first such as treadmills, oval track and grass before hitting the tarmac.

Happy healing

Lose Weight With Peter Jackson Diet

Peter Jackson the Director of Lord of the rings trilogy was once overweight. But following the release of The Return of the King, Peter Jackson lost a large amount of weight (over 50 lb/22.5 kg) to the point of being unrecognizable to some fans.

How Peter Jackson Lost weight

In the British Daily Telegraph he attributed his weight loss to his diet. He said, “I just got tired of being overweight and unfit, so I changed my diet from hamburgers to yogurt and muesli and it seems to work.”

5 demoralizing things in a Marathon Race

There are certain things that happen during a marathon race that demoralises runners especially the slow runners at the back of the park.

I got the following list from a slow runner a +5 hours marathon finisher who admits he is slow but he loves marathon running.

  1. Fast runners who decide to do their cool down on the course when you are trying to run in.
  2. Water stations that run out or are closed.
  3. Workers who are taking down the barriers early.
  4. Spectators who are cutting through the course on their way home while you are trying for a PR.
  5. Organizers who open the roads too early forcing the slow runners to walk on the roadside.

So next time, if you are a fast runner, dont do you cool down on the course be mindful of those slow runners.