Marathon You Can Do It

The beauty of a 10K run is, it is an easy distance to run than the half marathon. It is not as easy as the 5k but it is challenging enough. One thing I love about the 10k is it is over with an hour.

10K Training program for a 40 – 60 minutes finish time

If you are a beginner runner and your goal is to run and finish a 10k race between 40 – 60 minutes then you might be interested in reading a PDF book by an Australian endurance coach.

Tips Inside the guide

• Building your running base
• Injury prevention
• Tips on Warm up and cool down
• Cross training exercises
• Number of times to train in a week

To download the free book click on the following link 10K running program

Happy running and all the best in you 10K race!

written by Constantine Njeru \\ tags: 10k Race, 10k Training Program, 60 Minutes, Beauty, Beginner Guide, Beginner Runner, Click On The Following Link, Cross Training, Download Free, Endurance Coach, half marathon, Injury Prevention Tips, Love, Pdf Book, running injury, Running Program, Train

If you asking for the amount of water you should drink before, during and after running half marathon race then this guide will help calculate the right amount.

The question how much water you should drink during a half marathon race depends on 5 factors

1. Your weight
2. How much you sweat
3. The weather of the day
4. The distance
5. Level of experience

Weight and How much water to drink

The leaner you are the less water you require.  If you have watched Kenyan runners run a marathon you might noticed they don’t drink a lot of water, it could be something to do with their lean bodies.

How much you sweat
Runners who happen to have a high rate of sweating will require to drink a lot of water to replace the lost water.

The weather of the day.
When the weather is hot, the rate of sweating is high and you get dehydrated faster. At the 2007 Chicago marathon the race had to be suspended after one runner died and many marathon runners taken to hospital suffering from heat exhaustion. The temperatures were abnormally high and runners complained that there wasn’t enough water stations.

Level of Experience
While elite runner like Kenenisa Bekele can do a mad rush at 10,000 metres without additional water on the way, the same cannot be said of fun runners doing a weekend 10K family fun day.

To know exactly how much water to drink, I recommend you take a sweat test.

The more you train, the fitter you become and you body is able to use water efficiently.

Keep in mind drinking too much water while running can be lethal, at worst too much water can kill, see my post dangers of drinking too much water.

written by Constantine Njeru \\ tags: 2007 Chicago Marathon, Bekele, chicago marathon, Dangers Of Drinking Too Much Water, Drinking Too Much Water, Elite Runner, Fitter, Fun Day, Fun Runners, half marathon, Heat Exhaustion, Kenyan Runners, Lean Bodies, Lot Of Water, Mad Rush, Marathon Race, marathon runners, Running Marathon, Sweat Test, Water Stations

It was another superb San Francisco Marathon. A record number of 24,000 from around the world hit the streets of San Francisco.

As usual the ever dependable spectators around Sacramento were on hand with their cameras to capture the moment.

Picture By Laurete

For more San Francisco Marathon pictures by Laurete Visit Laurete Flickr Page

For a Video and Photo Slide show from San Francisco half & Full marathon go to Examiner

written by Constantine Njeru \\ tags: Amp, Cameras, half marathon, Marathon Photos, Marathon Pictures, Photo Slide Show, Photos Pictures, San Francisco Marathon, Spectators, Streets Of San Francisco

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.

written by Constantine Njeru \\ tags: Aerobic Activities, Clock, Cross Training, Exercise, half marathon, muscles, Overuse Injuries, Reason, Sit Ups, Train, Ups

The 2010 Rock N Roll marathon series continued to roll and this time it was Seattle. It was another full house, The full marathon and half-marathon attracted more than 27,000 runners, 45 musical acts, dozens of cheerleading squads and hundreds of volunteers.

Photo courtesy of delimma009

See more Seatlle Marathon pictures @ delimma flickr page

written by Constantine Njeru \\ tags: Cheerleading Squads, Dozens, Full House, half marathon, Marathon Pictures, Marathon Series, Musical Acts, N Roll Marathon, Photo Courtesy, Photos Pictures, Rock And Roll, Rock And Roll Marathon, Rock N Roll, Rock N Roll Marathon, Rock Roll, Runners, Seattle Marathon, Seattle Rock, Volunteers

The 2010 Grandma? marathon and Gary Bjorkland Half-Marathon happened over the weekend. I have been looking around the blogosphere for images and I found some awesome photos from flickr. Make sure to visit the photographers pages @ flickr to see more images.

Pain Is Only Temporary! Memories are forever!

Image courtesy of Aimclair see more Aimclair Grandmas Marathon photos

Runner No. 1 Damn the Kenyans, they never share the win!

No need to ice the legs post race. The runners Just dipped themselves in Lake Superior

Image courtesy of Sunshine, see more of her images Grandmas marathon flickr page

written by Constantine Njeru \\ tags: Bjorkland, Blogosphere, Flickr, Grandma Marathon, Grandma Pictures, Grandmas Marathon, half marathon, Images, Kenyans, Lake Superior, Legs, Marathon Photos, Marathon Pictures, Memories, Photographers, Photos Pictures, Runners, Sunshine

The Rock and Roll marathon series 2010 kicked off last weekend. The first race was in San Diego. Over 20,000 runners crossed the startline, many in the half marathon event.

I found some awesome photos at flickr from the San Diego marathon.

See more photos like this from flickr @ Irene photostream

And for some creative photos

See creative photos like this @ Chris photostream

written by Constantine Njeru \\ tags: Creative Photos, Flickr, half marathon, Irene, Marathon Photos, Marathon Pictures, Marathon Series, Photos Pictures, Photostream, Rock And Roll, Rock And Roll Marathon, Rock N Roll, Rock Roll, Runners, San Diego, San Diego Marathon

I have been looking all over the web for pictures from 2010 Rite Aid Cleveland Full & Half Marathon Photos & Picture and at last found them. See cleveland marathon pictures @ local radio photo gallery

The race was  run by impressive crowd of 15,000 runners. The race was made up of 5k run, 10k run, half marathon and a full marathon. Cleveland marathon course is billed as one of the fastest and flattest  in US. Other attractions are, great weather and a newly redesigned course that runs past major city attractions like  the rock and  roll hall of fame.

written by Constantine Njeru \\ tags: Amp, Cleveland Marathon, Cleveland Radio, half marathon, Hall Of Fame, Impressive Crowd, Local Radio, Marathon Course, Marathon Photos, Marathon Pictures, Photos Pictures, Radio Photo Gallery, Rite Aid, Rock And Roll, Rock And Roll Hall Of Fame, Runners, Weather, Web Pictures

They call it the largest half marathon in North America. And they are damn right : The streets of Indianapolis were pounded by 35,000 runners who participated in 2010, 500 festival mini marathon.

I was looking for photos of this world famous marathon and I found some at flickr.

Photo courtesy of roadmaven @ flickr

More pictures and photos from Indianapolis 500 festival mini marathon @ roadmavens flickr page

written by Constantine Njeru \\ tags: 500 Festival Mini Marathon, Flickr, half marathon, Indianapolis 500, Indianapolis 500 Festival Mini Marathon, Marathon Photos, Marathon Pictures, North America, Photo Courtesy, Photos Pictures, Pictures And Photos, Pictures Photos, Runners

2010 Pittsburgh half and full marathon happened last sunday. I found some great photos of the race at flickr.

There was drama at the event when a suspicious devices was mistaken to be a bomb device, the bomb squad was called in but it turned out to be a microwave oven filled with spaghetti and pasta.

See photos of 2010 Pittsiburgh marathon @ Roblarson flickr page

written by Constantine Njeru \\ tags: Bomb Squad, Flickr, half marathon, Last Sunday, Marathon Photos, Marathon Pictures, Microwave Oven, Pasta, Photos Pictures, Pittsburgh Marathon, Pittsburgh Photos, Pittsburgh Pictures, Spaghetti, Suspicious Devices