Monthly Archives: August 2010

Biblical Quotes For Runners T-Shirt

If you are a runner with a Christian religious inclination and you are looking for a good biblical quote to put on your running T-shirt, you will love the following biblical quote:-

‘Let us run with endurance the race that is set before us’ (Hebrews 12:1)

Demonstration of Perfect Runner’s Foot Strike

The reason why scientist claim running barefoot is better that running on shoes is the foot strike.In bare foot running you land on the front of your feet while running on shoes you land on your heel.

The following images shows the foot strike difference in bare foot running and running in shoes.

Image courtesy of Havard University

The landing on heels is the cause of repetitive stress injuries such as ankle injury, calf injury and Achilles tendinitis.

If you have been looking for the best foot strike or good foot strike to help in your running technique /style just study the above image.

Zola Budd Barefoot Running Technique

If Ethiopias’ Abebe Bikila is the god father of barefoot running(He won 1960 Rome Olympic marathon running barefoot) then South African Zola Budd is the god mother of barefoot running.

South African running sensation Zola Budd was a die hard devotee of the art of running barefoot. Budd trained and raced barefoot.

In 1984 aged 17 she set a New world record in 5000 meters while running barefoot.

Back then running barefoot was seen as a crazy idea but now experts seem to tell us running barefoot is not a crazy idea after all. In fact that is how we should be running.

From Science daily

Scientists have found that those who run barefoot, or in minimal footwear, tend to avoid “heel-striking,” and instead land on the ball of the foot or the middle of the foot. In so doing, these runners use the architecture of the foot and leg and some clever Newtonian physics to avoid hurtful and potentially damaging impacts, equivalent to two to three times body weight, that shod heel-strikers repeatedly experience.

Healthy Fats For Runners

Most articles I have read on fat intake claim that at least 20-35 percent of a runner’s diet should come from healthy fats.

During running, muscles rely on fats for energy after the all the carbs have been depleted. The difference between the elite runners and the casual runners is elite runners are good at utilising their fat stores as energy source.

When it comes to fats, their are good fats and bad fats.

Examples of Bad fats for runners

Saturated fats are bad fats, they are fats mainly found in animal products such as meat, dairy, eggs and seafood, which have been shown to contribute to health problems.

Example of good fats for runners

Cold-water fatty fish, canola and soybean oil, walnuts, flaxseeds and tofu are good sources of omega-3 fats, which have been linked to disease prevention.

Amounts of fats to consume

Remember at least 20-35 percent of a runner’s diet should come from healthy fats.

Protein Requirement For Runners.

The importance of protein for runners is, protein helps in injury prevention. Protein is crucial to muscle recovery after a run.

During running a alot of body tissues experience small tears. A diet rich in protein helps in repairing muscle damage.

Research also has shown when protein is taken atleast one hour after work out it diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle.

Amount of protein runners should eat

To gain the full benefits of protein’s power, most sports dieticians and nutritionists recommend eating protein within 30 minutes of finishing a run that’s when your muscles are the most receptive to a helping hand.

The amount of protein to eat should be based on your sex, weight and age. Running Times magazine has a formula on how to calculate your Protein requirement based on your weight.Read it at Running Times Nutrition

John Goodman Weight Loss Tips : How He Lost 100 Pounds

When you have been overweight all your life it is very easy to say I was born like that and there is now way I can loose weight. John Goodman, the famous actor, is evidence with will power nothing is impossible. Three years of hard work has seen him lose some amazing 100 pounds.

One thing I loved about this story, it was nice to see a celebrity lose that much weight without drugs, some fancy diet or surgery.

John Goodman Fitness Tips

The actor shared his weight loss tips with Mens Health magazine,  He quit drinking three years ago, hired a health coach, exercises six days a week now and doesn’t eat sugar.

Cardiovascular/ Aerobic exercises on Elliptical Machine

Because of painful knees he couldn’t do outdoor running so his workouts included aerobic exercises on the elliptical machine and recumbent bike. He also did a lot of strength training with resistance bands, and boxing twice a week.

Thats it!

10K Beginner Guide : Tips To Run Your First 10K

The beauty of a 10K run is, it is an easy distance to run than the half marathon. It is not as easy as the 5k but it is challenging enough. One thing I love about the 10k is it is over with an hour.

10K Training program for a 40 – 60 minutes finish time

If you are a beginner runner and your goal is to run and finish a 10k race between 40 – 60 minutes then you might be interested in reading a PDF book by an Australian endurance coach.

Tips Inside the guide

  • Building your running base
  • Injury prevention
  • Tips on Warm up and cool down
  • Cross training exercises
  • Number of times to train in a week

To download the free book click on the following link 10K running program

Happy running and all the best in you 10K race!

2011 London Marathon Charity Entry Places

If you are one of the unlucky runners who did not secure a place in the London Marathon Ballot you may still be able to run in 2011 with a charity entry place.

Requirement for Running for Charity

The charities allocate the limited slots to runners on the basis that they will raise an agreed amount of money for the charity.

The Official Charity of London Marathon

Oxfam is the official charity of the london marathon, they have more places available than other charities.

The following charities have a set number of entry places in the Virgin London Marathon each year,

1. Macmillan Cancer Support – Make a difference to lives of people living with cancer

2. Rainbow Trust Children charity –

3. Breast Cancer campaign – Make a difference to lives of women livign with breast cancer

4. Athritis reaearch UK – Helps in finding better treatment for Athritis

5. Orchid Cancer – fighting male cancer

6. Breakthrough breast cancer – Help them in removing the fear of breast cancer for good.

7. Action for children – Protects children and yougn people from injustice, deprivation & inequality

8. Whizz Kidds – Helps disabled kid enjoy a better life

9. The stroke Association – Help those touched by stroke get the help they need.

10. Guide dogs – help those without eye sight lead a better life

11. The prostate cancer charity – Raises awareness, early detection & save a mans life.

12. British Heart Foundation – Help in beating heart diseases

13. The Anthony Nolan Trust – Helps Leukemia patients

14. Action for Hunger – Commited to providing healthy food to malnourished children

15. The St. Johns Ambulance – Providing emergency evacuation.

For contacts and details of the above charities visit the following web pages

Virgin marathon charity entry page

Runningbug london marathon charity page

Download Free Half Marathon Training Program

If you are training for your a half marathon or 21K you can benefit from following a half marathon training program for developed by an Australian endurance coach. Ben Wesby

The 12 week program contains training tips and ideas for half marathon training. It covers the following areas :-

1. Long runs for half marathon

2. Interval training for half marathon

3. Strength sessions for half marathon

4. Speed work for half marathon

5. Improving your lung capacity

You can download the detailed PDF report at half marathon training program site.

Images : Photos From 2010 Chicago Half Marathon

The Chicago half marathon is the warm up race before the real Chicago marathon. The 2010 Rock n Roll Chicago half marathon took place over the weekend, over 25,000 participated in the 21K event.

The photos and pictures from the event showed plenty of bands on the course plus enough crowd support.

Image courtesy of competitor.com

For a full photo gallery of Rock N Roll Chicago half Marathon go to Chicago.Competitor Site.