Marathon: You Can Do It

I share some stuff with President Barack Obama, our fathers were both born in Kenya, we both love running and lastly we both have skinny legs.

When Governor Anorld Shwasnigger was campaigning for Mccain in Pennyslavania he  joked about Obama’s skinny calves. The Charismatic Carlifornia governor even had advice for Obama on what Obama needs to do, “he needs to do some squats!!”

When this former Mr. Universe tells you how to build  muscles you better take him seriously. When he was starting out, Anorld was considered to have the skinniest calves in the business but he worked hard in the gym to get the desired muscles. So it’s possible to get the muscle you desire.

I want to build my calf muscles and I don’t have a system on how to do it but I guese I will start with the governor’s advice, “do some squats!!!”

Tags: , calf, Exercise, Marathon, muscles, Resistance, Running, Stretching, Training

More older Americans are exercising regularly than ever. Officials with Running USA say seniors represent the fastest-growing segment of the sport’s participants.

The 42K marathon is hard enough for the energetic young people and for the older runners, they face bigger obstacles. Dr. Alexis Chiang Colvin, a sports-medicine expert at Mount Sinai School of Medicine in New York, says aging affects every system the body uses in long-distance running.

An elderly heart doesn’t pump as fast or as hard, so oxygen — the body’s gasoline — doesn’t circulate as efficiently. An average 60-year-old pumps 20% less oxygenated blood than a 20-year-old, Dr. Colvin says. Like all human tissue, the lungs become stiffer and less expansive. Muscles atrophy(reduction) at an increasing rate and ligaments and tendons grow brittle making injuries far more likely. Muscle strength generally peaks at 30. After 70, it declines 30% per decade.

But I believe seniors who desire to continue running should not be discouraged by this obstacles. There  are a good number of inspiring runners at prime age who finish marathons with impressive times.

Why Elite Female runners are running faster in their thirties

Marathon record holder for runners over 90 yrs.

57 year old runner who still runs Sub three hours marathon.

The secret to running at old age is to remember this Russian quote, “May your dream be equal to your ability” if you must run push your body to it’s ability but not beyond it.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, Runners, Running, Training

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

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, Runners, Running, Training

I was flipping through a Fitness magazine when I found this interesting article about Reg Park. For those who don’t know who he is, Arnold Schwarzenegger often refers to Reg Park as his childhood idol and the greatest inspiration and influence on his own bodybuilding and life successes.

According to Reg, an effective training program focuses on increasing confidence. You should feel strong, empowered, and ready to take on the world after each workout. If you feel weak and defeated, then you’re doing something wrong.

I think that advice also applies to us runners, if after your run you feel excessively tired, bored, want to give up and are asking yourself “why the hell am I doing this?” May be you are doing the wrong thing ; running too fast or running too much beyond your ability.

The best way to be a better runner is to start small, first develop your cardiovascular then focus on speed endurance.

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, Runners, Running, Training

One month after running the 2008 Nairobi marathon I have noticed that in the last month my sleep has been better than the month leading to the marathon. This days I sleep longer unlike the last month leading to the marathon when I used to wake up at a frustrating 4.30 am, two hours early before my desired wake up time.

When I noticed this change in sleep pattern I decided to find an explanation. I found this article at wikipedia on overtraining that states  “Training at a high intensity too frequently also stimulates the central nervous system (CNS) and can result in a hyper-adrenergic state that interferes with sleep patterns.” 

According to that statement too much exercise may cause sleep problem. In the last month I have not been running, this lack of physical activity explains why my sleep is good.

My next marathon will be next year and I plan to crank up my training. I don’t think a runner should cut down on his weekly miles just because he is losing a few hours of sleep. To be a successful runner you need to make lots of sacrifices and that includes missing a few hours of sleep. A runner will get enough sleep after a race and like Benjamin Franklin said “There will be a lot of sleeping in the grave“

Tags: 10K Running, diet, Exercise, fitness, Marathon, Marathon Running, Marathon Training, New york marathon, Runners, Running, Salt, Training