Tag Archives: Exercise

Best of Bart Yasso Running Quotes

Bart Yasso is the Chief Running Officer at Runner’s World magazine and author of the running Book, My Life on the Run.

The following are my favorite Bart Yasso running quotes.

And when I started running, I started dreaming. It couldn’t be helped. The mind works as hard as the body does during exercise. It knows its role during those lonely interludes—to inspire, analyze, and fantasize.

Winning is a nice reward—don’t get me wrong—but glory isn’t the payoff. This may sound cliché, but the reward is living the lifestyle and embracing the dream. It’s not only about finishing, it’s about moving forward.

The acceptance of all abilities is what differentiates running from every other sport. In football, there are 22 people on the field and 60,000 in the stands. It’s the opposite in running. Everyone’s on the field and in the fold.

Running is about acceptance—of yourself and others. When you’re out on the trail sweating, it doesn’t matter if the guy or gal next to you works at a fast food joint or is CEO. It’s doesn’t matter what color they are, or how old they are, or what religion they practice, if any.

I know I feel more like myself when I run, even if it’s only a few miles, or at least I feel like the self I like best. Running inspires creativity, relieves stress, and gives us insight into ourselves and the world, making the human condition more tolerable.

Quad Muscle Strengthening Exercises

The quads muscle is one of the key muscles used in running together with the calf. Doing targeted strength training exercise on the quad can help a runner to run faster and minimise injury.

Strength training exercise on the quad can help to make the quad stronger, increase endurance and minimise the incidence of injury.

The following livestrong video shows how to strengthen the quads.

Muscle Groups Used While Running

They say running is a complete exercise because it is the only form of exercise where you use nearly every muscle in your body. Although that is truth there are major muscles used while running.

The major muscles used while running are calves, hamstrings, quads and many other muscle in your leg and lower body.

Calves – they help in pushing you off the ground.

Quads – they help stabilize the leg upon contact with the ground

Hamstrings – they help to propel you forwards.

For a good and through explanation of how this muscles work visit wikipedia running page.

Cross Training Exercise For The Half marathon

We know the best way to train for a half marathon is to clock as many miles as your body can handle.

But repeatedly engaging in the same movements every week without building supporting muscles can lead to overuse injuries. For this reason, it is important to cross train.

Cross training can include other aerobic activities, such as cycling, swimming, rowing or elliptical. You should also incorporate basic body strengthening exercises such as pushups, leg lifts and exercises designed to strengthen your core, such as sit-ups.

Left Knee Pain While Running : Cause & Treatment

I was reading the latest US president Barack Obama Health report, the doctors certified him “fit to rule” but one item that caught my knee was this one : Obama suffers from occasional pain in his left knee. Medics call it chronic tendinitis.

Left knee pain is a very common injury in people who run. I remember my first year of marathon training, the left knee pain dogged me right to the day of the race. I still remember turning up at the start line holding an anti inflammation gel on one hand and the other hand rubbing the gel on the knee.

Why Left knee and not right knee?

My guess as to why the left knee and not the right knee is affected has to do with the fact that majority of humans are right handed. We use the right leg to kick stuff around and that effort makes it stronger. On the other hand, the left leg is never used seriously, leaving it a weak partner. Have you heard of the statement “USE IT OR LOSE IT!”? It makes sense to me.

Cause of Left Knee pain while running

Apart from my theory of “neglected left knee” medics say the cause of knee pain is due to excessive training; running too much. Another cause is when you suddenly switch from running flat routes to running hilly routes.

Prevention of knee pain

I believe prevention is better than cure. One way to prevent a sudden attack of knee pain is switch your running speed gradually. A sudden change of pace will be a shock to the system leading to injury.

Four step Treatment of knee pain.

  1. Icing – The first line of treatment, sometimes this alone is enough to fix it!
  2. If the pain is too much take a pain killer
  3. Rest – take a break from running.
  4. Strength training exercise, see my video demonstration of how to strengthen your knees

If you don’t get well soon (one to two weeks), see your Doctor/ physician.

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.

Valerie Bertinelli Weight Loss Plan : Diet Program

Valerie Bertinelli lost 40p after following Jenny Craig weight loss program. The secret of the program is having a balance between food and exercise.

According to this site, Valerie Bertinelli Program consisted of

Daily Calorries – Not more than 1200

Foods – plenty of fruit and unlimited servings of nonstarchy vegetables like carrots, broccoli and tomatoes.

Exercise – Walking 10,000 steps a day

Small stuff that made the program a success

  • She jotted down what she consumed, making her more aware of her choices.
  • She signed up together with her boyfriend to encourage and keep each other in check.

Daily Food For Runners & Athletes

Because carbohydrates are the primary fuel source for active muscles, athletes need to consume them on a daily basis.

Carbohydrate-rich foods include: –

  1. Fruits
  2. vegetables (potatoes and beans),
  3. Grains,
  4. Breads,
  5. cereals and some dairy products (milk and yogurt).

In general, the best diet for an athlete is one that contains a variety of foods from each of the major food groups—this will help ensure that your diet is made up of nutrient-rich foods.

Approximately 55-60% of total calories should come from carbohydrates. Athletes need to consume carbohydrates before, during and after exercise to provide fuel for the body and support overall health.

Benefit Of Eating Chocolate : Black Vs White Chocolate

Researchers have proven black Chocolate is good for your health. Although white chocolate is not rated highly, I tend to believe white chocolate is also good for runners.

Black / Dark chocolate has 80 calories per serving whereas white chocolate has 916 calories per serving.

Chocolate as a recovery food.

I choose to eat a chocolate as my recovery food after my running work outs. Those 916 calories help to restore the spent calories.

The sugars found in chocolate are simple sugars the same that you find in a Soda. Eating a chocolate after my running exercise help me get a quick fix.

To get proper nutrition I later eat complex carbohydrates such as sweet potatoes and avacados.

A chocolate cannot be considered a proper food but it can be useful as a quick fix immediately after a marathon.

Breathing Exercise : How To Get More Oxygen Into Your Lungs

The biggest dilemma in running is, you try to run faster but your lungs always let you down. Running is a cardiovascular exercise, if you can improve on your breathing and how to get more oxygen into your lungs you are guaranteed to run faster.

Runners World January 2009 Issue had a great article on how you can improve on how you get more oxygen into your lungs by doing a couple of simple exercises.

To quote from the article “Just as we strength-train our hamstrings and calves to improve our ability to power over hills, we can tone the muscles used for breathing. “Exercise improves the conditioning of the diaphragm, the muscle that separates the chest from the abdomen, and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale,” says Everett Murphy, M.D., a runner and pulmonologist at Olathe Medical Center in Olathe, Kansas. “When you take a breath, 80 percent of the work is done by the diaphragm. If you strengthen your diaphragm, you may improve your endurance and be less likely to become fatigued.”

Any exercise that works on your core area such as sit ups will improve the muscles around the diaphragm.

Best breathing method : The mouth or the nose?

The experts interviewed for the article swore by the mouth, the wider is your mouth open while running the better your breathing. I once tried running with my mouth shut and I swear it was horrible.

The chest breathing or the belly breathing.

I was a little bit surprised to learn belly breathing is the recommended method of breathing for runners. When you chest breathe, your shoulders get tense and move up and down. That’s wasted energy-energy you should conserve for running.

Great stuff!!

This entry was posted in Uncategorized on by .