Tag Archives: 30 Minutes

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

Steamtown Marathon : Your Easy Ticket To Boston Marathon

If you are looking for a fast and easy marathon course to qualify for Boston Marathon, then you may consider Steamtown marathon. In fact, in 2006, 28 percent of all runners qualified for the Boston Marathon.

Reasons why Steamtown marathon is your answer for that elusive Boston marathon qualifier time.

What the press is saying

Runner’s World has called this race “One of the nation’s 10 fastest marathons.” The Running Times magazine reported that runners at Steamtown have finished faster than the national average for several years in a row.Running USA determined that Steamtown’s 2005 median time was at least 30 minutes faster than the national average and was the fastest of any 2005 U.S. marathon with at least 1,000 finishers.

What the runners have to say.

In a Runnersworld thread some runners reported to have set new PRs by upto 15mins.

The Steamtown marathon course

The course is not just flat it is downhill all the way (not the whole route but atleast most of the route) bad for quads but good for those who have prepared to run down hill.

The Perfect Scranton Pennsylvanian Weather

The race is held every October, when temperatures are relatively cool and the fall foliage is beginning to peak.

What the organizers promise

“The key to running Steamtown is managing the hills,” Cummings said. “Much of the first eight miles features significant downhills while the last few miles include several short, but challenging uphills. Many runners have set personal records here by wide margins. Others however, have failed to prepare for the hills and have crashed and burned, wondering how anyone could call Steamtown fast.”

For More information on race information, register, registratioon fee, visit steamtown marathon site

10 weeks training plan , 12 weeks marathon training plan

A friend of mine is planning to train for his first marathon and he just sent the following 12 step marathon training planning. I don’t know where he got it from but it has a feel of Jeff Galloway, a man who has evangelized on the merits of run walk method for running a marathon.

Step 1

Plan to exercise four days a week for 10 weeks.

Step 2

Begin each session with 10 to 15 minutes of stretching, and end each session with a 10-minute walk followed by more stretching.

Step 3

Take on week one. Walk 10 minutes. Jog 2 to 3 minutes. Walk 4 minutes. Repeat five times each session.

Step 4

Get into it with week two. Walk 10 minutes. Jog 3 minutes. Walk 3 minutes. Repeat five times each session.

Step 5

Settle into week three. Walk 5 to 10 minutes. Jog 5 minutes. Walk 2 minutes. Repeat four times each session.

Step 6

Keep it going into week four. Walk 5 minutes. Run 7 minutes. Walk 3 minutes. Repeat three times each session.

Step 7

Stay on a roll in week five. Walk 5 minutes. Run 8 minutes. Walk 2 minutes. Repeat three times each session.

Step 8

Pat yourself on the back for being halfway there as you enter week six. Walk 3 to 5 minutes. Run 9 minutes. Walk 2 minutes. Repeat three times each session.

Step 9

Recognize your growing stamina in week seven. Walk 3 to 5 minutes. Run 9 minutes. Walk 1 minute. Repeat three times each session.

Step 10

Feel good about yourself as you confront week eight. Walk 3 to 5 minutes. Run 13 minutes. Walk 2 minutes. Repeat twice each session.

Step 11

Visualize the end of your first goal as you begin week nine. Walk 3 minutes. Run 14 minutes. Walk 1 minute. Do this twice each session.

Step 12

Congratulate yourself for your accomplishment in week 10. Walk 3 minutes. Run 30 minutes without stopping.