Monthly Archives: July 2011

Heel Injuries From Running

Heel injuries from running are quite a common issue for runners, both for newcomers and experienced runners. The reason heel injuries from running are common is because your heels take the initial shock when you land on your feet, each and every time.

Types of Heel injuries from running

Heel Spurs – The pain is felt at the front part of your heel, where the arch and the heel meet.

Plantar Fasciitis – The pain is felt at the center of the heel. To diagnose plantr fasciitis press really hard with your thumb on the center of the heel. If the pain is felt at the center, it is indeed plantar fasciitis.

Heel injury picture : Heel injury photo

Pain In The Bottom and The Back of Your Heel

If you are out running and you feel pain in the bottom and the back of your heel you don’t worry because it might just be nothing serious. Heel pain is quite a common issue for runners, both for newcomers and experienced runners.

Cause of Heel pain

Heel pain is due to the fact your heels take the initial shock when you land on your feet, each and every time. Heel pain could be a sign of heel injuries from running or it could just be a your heel is feeling the intensity of running.

If the heel pain disappears after running and you can walk without any problems it is probably nothing. If you often feel this kind of heel pain while running make sure to ice the heel immeditely after running, get sufficient rest after running and get regular heel massage.

But if you feel pain and limp after you stop running then you are suffering from a heel injury. If you suspect your case is serious read the post on Heel Injuries from running.

How To Run Faster

Running faster is not about increasing your stride rate but increasing the force in your take off. That is according to research done as to why Jamaican runner, Usain Bolt is the fastest runner in the world.

When Bolt established the current 100-meter world record in the 2009 world championships, running it in 9.58 seconds, he did so by moving his legs at virtually the same pace as his competitors. In fact, if you or I were to compete against Bolt, our legs would turn over at essentially the same rate as his.

This is a theory put forth by academics and track coaches alike who contend that running fast has more to do with the force one applies to the ground than how quickly one can move one’s legs.

Source : The Post Game

Mental Preparation For Marathon

As you prepare for the marathon it is important you maintain a positive attitude. Always believe you will be able to finish the race, you can do this by mentally visualizing yourself in the race and crossing the finish line.

Running is never easy for anyone so make sure your training is challenging enough: run hills and do speed work so that you can get used to the feeling of running under stress.

Have 100% confidence on your ability to run and finish a marathon. And the only way you can have absolute confidence is to got out and train, train and train hard. Lastly keep yourself healthy and have a positive attitude the week before the race.

Stay Positive!

 

 

Half Marathon Endurance Tips

In order to build endurance to complete a half marathon comfortably you need to work on your aerobic fitness, mental stamina and physical fitness.

Half Marathon Endurance Tip 1 : Mileage

The way to go about those three is doing enough mileage. Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. If 120 km sounds too much, start small, aim at 20 km then 30, 40, 50 km like that.

Half Marathon Endurance Tip 2 : Long Run

Once per week you should run a long run. The distance should be anything from 15 km to 20 km. The long run is done at slow steady pace, just go out thee and have fun at your own pace. The long is critical to your half marathon performance as it provides you with the aerobic fitness.

Half Marathon Endurance Tip 3 : Speed Work

Speed work is about trying to push your body beyond its limits. It helps in improving running efficiency. Ideally these sessions should be done on a track or flat grass oval.  It about running at a fast pace.

Half Marathon Endurance Tip 4 : Diet

Remember to fuel your body. Eat healthy foods and make sure you eat enough. Have a small meal before going out for a run.

Half Marathon Endurance Tip 5 : Water

Stay hydrated. Lack of water is one of the main cause of fatigue

Half Marathon Endurance Tip 6 : Rest

Rest is very important in any training program. Rest allows your body to recover from fatigue and minor injuries. The body regenerates during rest. It is also important to reduce your training days before a race.

Tips On Mental Stamina For Running

Running is quite tough mentally. The biggest challenges being boredom, staying motivated and fatigue. Everyone has their own mental ability. While the strong-minded will cope with the boredom and fatigue better, others may need more support.

Mental Stamina To Cope with boredom

In the case of boredom, one idea is to get a running partner or join a running club. A running partner can really help you through the bad patches.

Mental Stamina for Staying Motivated

It can sometimes be hard to get motivated, but if you’ve set realistic, achievable short, medium and long-range goals, that should help.

Mental stamina to cope with fatigue

As for developing mental stamina to cope with fatigue, one idea is to play tricks on your mind. Don’t focus on the finish line instead set small targets. It could be a tree, a hill or any other landmark  on the road. Tell yourself you will have to reach, once you reach that point now focus on the next target. That way you will surely make it to the finish line.

Lastly, the only method that guarantees 100% mental stamina is to keep running. The more you run, the more your mind adjusts to the mental stress of running.

Running Stamina Tips

Running stamina is very important in running. Running stamina is the ability to maintain running without fatigue. The key to building running stamina is making your body strong. It is only when your whole body is strong can you become a better and more efficient runner.

When it comes to running stamina you have to go out there and run, run and run more. Unfortunately, there are no shortcuts to this — it really is a case of getting out there and running as much as possible.

How to Build Running Stamina

In the following video, guys from livestrong.com share running stamina tips that will improve your staying power.

What To Eat Before a Race : Pre race Breakfast Food

This is a running tip for a pre-race breakfast meal.

Eat your regular diet, make sure you are hydrating and eat something small that is carbohydrate-based with some protein before the race. Don’t run on an empty stomach. I have noticed every time I race on an empty stomach I get stomach upsets. But don’t have a buffet breakfast—you’ll end up paying for that.

Good Luck.

Best Drink After Running : Best Post Race Drink

Forget Gatorade sports drinks, the best sports drink to have after a running workout or hard race is chocolate milk, studies say.

In a University of Texas at Austin study, athletes who drank low-fat chocolate milk after a hard work out (as opposed to those who drank sports beverages with just carbohydrates) developed more muscle and less fat, as well as improved workout times. Another study published in The Journal of Strength and Conditioning Research found cyclists who drank chocolate milk had twice the maximal oxygen uptake (the most amount of oxygen an individual can use during intense exercise, an indicator of your cardiovascular fitness) as those who drank calorie-free beverages or carbohydrate sports drinks.

So, in the 30-minute recovery window after running, have a nice cold drink of low-fat chocolate milk to boost your performance and overall physical shape.

Tips to Finishing or Completing a Marathon

The secret to finishing or completing a marathon is mileage. Go out there and clock as many miles or kilometres per week. The mileage should be logged for a continuous period of at least 3 months.

Ask any fast marathoner how much they run and you are sure to get something like, upward of 120 km a week. Some log even more, and I am not talking about elites either, just your average Joe who can run marathons in less than three hours.

Unfortunately, we cannot just adapt that theory and start running 100 plus miles a week. You can start small say 20km then progress from 20km to 35, 50, 60, 70 km etc.

So, if you have been asking how do I complete a marathon? Go out and log those miles!