Category Archives: 10K Running

9 Common Running Mistakes

From the bbc health website I found this list

Some of the most obvious weaknesses you see in runners and joggers are:

1. Bouncing up and down too much

2. Over striding

3. Not using their hamstrings enough

4. Landing on feet too heavily

5. Breaking action on landing

6. Not using arms

7. Twist midriff side to side while running

8. The head and upper body are bent forward

9. Jogging slower than you could walk!

Most joggers and runners are biomechanically inefficient because their running technique is poor.

They don’t use the necessary body parts efficiently so when they are supposed to be enjoying themselves they are instead suffering pain.

The Perfect Running Technique

If you are looking for the perfect running technique on how to run and save energy you can study the following picture from the guys at pose tech.

Running runners body posture

Just remember a good running technique will make you run faster, avoid injury, and save you energy.

Pre Race Water Drinking : Fluid Loading

One of my marathon training tactic is to drink plenty of water the day before my long runs. I call it fluid loading.

Fluid loading is like carbohydrate loading, except with water instead of carbohydrate.  Carbo-loading entails gobbling carbohydrate before a long race to maximize muscle and liver glycogen stores. Fluid loading entails drinking extra fluid to achieve a “hyperhydrated” state before a race to minimize the effects of dehydration.

I use this tactic in my marathon training because during my training runs (my long runs can be up to 30 – 32Kms) I don’t carry water to rehydrate along the way. The goal is to train my body to run on minimal water.

While this tactic is advisable for training it is unnecessary before a race because at a race there will be enough water stations for re hydration. Before a race the water intake can remain at your normal levels to maintain hydration.

Train : Run : 10K Race

10K, It’s the perfect distance: 10 kilometres require relatively little build-up, the training doesn’t take over your life, and the race is over fairly quickly unlike the half marathon or marathon.

Training for a 10K and Ways to Improve Speed

According to a runners world article I read , by logging only three or four runs per week, you can be ready to toe the line of a 10K in just five weeks.

If your goal is just to finish, your training runs should be at a comfortable pace. If you are aiming to beat a time then you should consider adding some faster training to your schedule, it is the best way to improve your speed and endurance.

Running Tip   For  10K

Don’t start running at a fast pace. Start slowly and save energy for the last mile.

Train and Run For a 5K Race

5 K, It’s the perfect distance: 3.1 miles require relatively little build-up, the training doesn’t take over your life, and the race is over fairly quickly unlike the half marathon or marathon.

Training for a 5K

According to a runners world article I read , by logging only three or four runs per week, you can be ready to toe the line of a 5K in just five weeks.

If your goal is just to finish, your training runs should be at a comfortable pace. If you are aiming to beat a time then you should consider adding some faster training to your schedule, it is the best way to improve your speed and endurance.

Running Tip For 5K

Don’t start running at a fast pace. Start slowly and save energy for the last mile.

Benefits of Beer in Running For Runners

Is it safe to drink alcohol after running? I have been asked that question so many times. Although I celebrate by marathon finishes by drinking atleast one bottle of beer, I have never advised anyone to drink.

But I found this article on alcohol for athletes by nutritionist Kim Pearson (www.equilibria-health.co.uk). “Beer contains predominantly water and carbohydrate, both of which are essential in post-race recovery,” she says. “A recent study at Granada University in Spain found that the sugars, salts and bubbles in a pint can help athletes absorb fluids more quickly than rehydrating with water.

“The carbon dioxide in beer helps quench thirst more quickly, while the carbohydrates replace some of the calories lost through exercise.”

If you must drink, my thoughts are “Drinking beer after a run is a great way to unwind, but match it with plenty of water and healthy post-run snacks.

Cheers

Beat Stomach Cramps, Eat Plenty of Salt

Low salt levels in the blood is one cause of stomach cramps during running. Other causes of runners cramps are inadequate oxygenation; exposure to large changes in temperature; dehydration.

Many runners experience low Salt levels because of drinking too much water before and during running. The water dilutes the sodium in your body. Sodium is a vital mineral needed for optimal bodily function.

The week before a marathon many runners spend time eating carbohydrates and drinking plenty of water. Few runners step up their salt intake because there is a lot of writing is focused on dangers of eating too much salt.

Salt is as important as water and carbohydrates.

Why You Should Eat a Pre Race Meal

Eating a few hours before a race can boost your running performance.

I did a small experiment to determine whether it is necessary to eat before running a race that starts at 7.00 am in the morning.

The experiment was deliberately done between 7.00 am and 10.00 am because that is the time most marathon take place.

On one day I did not eat breakfast in the morning, I wanted to see how my body would react during the early morning hours. I got in the office at 8.00 am and by 8.45 am I started to have a craving for a snack. At 9.30 am I was starting to lose concentration  my head felt a mild pain, a sign of lack of sugar. At 10.00 am I was too hungry and dizzy to continue working and I went to eat my belated breakfast.

From my experiment I concluded, after a long night (8-10 hours of fasting), your energy levels are heavily depleted and it is Important to eat something before engaging in an energy demanding activity like running a marathon.

Eating a meal rich in simple carbohydrates a few hours before your run can greatly boost your running performance.

Running Benefit : Improves 5 Basic Daily Functions

A research posted on time magazine website reported that runners report fewer disability than non runners.

Researchers followed a group of runners and non runners over 21 years. After 21 years the the running group experienced fewer disabilities in five basic daily functions.

  1. Walking,
  2. Eating,
  3. Dressing,
  4. Grip strength
  5. Routine physical activities

The study suggests that regular aerobic exercise, even starting in middle age, could be a crucial factor. “It’s never too late to start an exercise program,” The researchers added.

See the rest of the story on time magazine website.

New York Governor, David Paterson Finishes 15k Run

When Former New York Governor Eliot Spitzer was caught in a sex scandal, Runners world magazine posted a photo of the former governor dressed in New balance trainers, shorts and a T-shirt. The comments of the photo were the only positive reviews of Eliot at a time when Comedy writers were having a great time.

Gov. Spitzer responded just a few hours ago. He said, quote, ‘I violated my obligations to my family and I violated my sense of what is right and wrong.’ Spitzer also admitted violating someone named Amber.” –Conan O’Brien

Me to Syndrome

Sometimes politicians behave like kids, when their rival gets something they also want it.  Eliot’s replacement has also begun in his quest to have a picture of him posted on Runners world.

Last week New York Governor David Paterson finished the Utica Boilermaker Road Race in a little over 94 minutes. Although many governors have participated, Paterson is the first to finish the 15K run.

 

The governor, who is legally blind, said his biggest trouble was finding the time to train for the race after ascending to the state’s top job following Eliot Spitzer’s resignation in March.

 

An avid runner, Paterson ran the New York City Marathon in 1999 and finished in 6 hours and 6 minutes.

 

This year’s Boilermaker was won by Terefe Maregu of Ethiopia, finishing in 44 minutes and 17 seconds.