Tag Archives: heart rate

Why You will Love Training With Garmin Forerunner 305

Many runners who use Garmin forerunner 305 ………. love it. You can use it to train on your bike and running and also take it with you when go hiking

Features of Garmin Forerunner 305 GPS  sports watches.

The garmin has about ever feature offered, Pace /speed, elevation, heartrate( with HR Strap), cadence (for bike, with cadence sensor), distance, distance on tread mill (with foot pod), calories (although only estimated), sun down, route finding, course, virtual running partner, Workout scheduler ( I use this all the time on bike workouts), auto mile laps, alerts for distance, time, heart rate and speed. A great history tool.

Battery Life of Garmin Forerunner 305

The battery is only good for up to 10 hours… that is the downside. It is a little large on the wrist. They are expensive $350 and up, but if you don’t want the Heart rate function (which I recomend) get the forerunner 301. Or the older version the 201 on ebay…I’ve seen them go for $100 New with tags.

Article courtesy of marathon watches.

Elliptical Trainer Machine Under $500

If you are shopping for an elliptical cross trainer machine under $500. You may  have a look at  Stamina’sMagnetic 1773 Cross Trainer Elliptical.

Stamina Magnetic 1773 Cross trainer elliptical is listed online at a starting price of $279.99. This cheap Elliptical cross trainer is marketed by online by walgreens.com & kohls.com. It can also be found and bought at the following stores, Sears, Walmart, Sports Authority & Best buy.

FEATURES of the this cheap Stamina Magnetic 1773 Elliptical Trainer :-

  • Quiet, smooth, magnetic resistance
  • Dual-action handlebars and stationary hand grips
  • Use with dual-action handlebars for upper and lower body workout or with stationary hand grips for lower body only
  • Multi-function display shows workout time, speed, distance, calories burned, and heart rate.

Top Ten Iphone Applications for Marathon Runners

Apple Iphone has 140,000 applications, and still counting. Wading for your perfect application can be a headache if you don’t know what you are looking for, this list makes it easier to find applications dedicated for runners. Just type the name of the application on apple search box and you shall find it.

Trailguru Application for runners

Trailguru, this Iphone application records your distance, speed, and time as well as details such as how many stops you made, how long they were, your elevation, and statistics on your runs.

RunCalc Iphone Application for runners

RunCalc. Novices as well as experienced runners will enjoy using this app that calculates the pace and speed of your runs when you enter the time and distance.

Can Do 26.2 Iphone Application for runners

Can Do 26.2.will help you find any marathon in the US, can register you for the race, provides links to the races’ websites, and can tell you if the race is a Boston Qualifier.

Fitnio Iphone Applicationfor runners

Fitnio Application tracks your runs, it calculates and stores time, distance, and calories burned for each run and even keeps an emergency button with a friend’s number programmed in case you need help during a run.

Distance Meter Pro Application for Runners

Distance Meter Pro. Get distance, speed, a route map, and more with this GPS distance tracker that can be used in conjunction with TrainingPeaks.com.

Aerobicview Iphone Application

AerobicView application has over 40 attributes including distance, speed, calories, heart rate, and notes.

Imapmyrun application

iMapMyRun application allows you to see maps or your runs and synchronizes with your workouts on MapMyRun.com. If you Twitter your runs, you can do so straight from this app.

Runchart application

Run Chart. Customize routes and times as you track your runs and information about them. This app works great with your music, so you can listen to your playlists while you run.

Iphone Runners Applications that cost money

Pedometer Iphone Application

Pedometer. For only $2.99, this application probably works better than most old school pedometers that cost more money.

RunKeeper. Record your speed, pace, elevation, and more for each run as well as maps of your runs. This app is free with ads or $9.99 without ads.

How To Inhale and Exhale To Run Faster

Learning how to breathe (inhale and exhale) properly has benefits such as improving a runners performance.

A good description of a breathing technique on how to breathe and boost performance is from Military.com

Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that requires you to breathe at a 2:1 ratio.

There are many techniques on how to breathe, the best way to find a method that works for you is to try them all. If a method you tried does not work, try another method, when you find a method that works stick to it.

The following breathing tips have worked for me.

Breath more from your diaphragm (belly) than your chest (chest breathing is more shallow).

Focus on exhaling more fully. This will remove more CO2 (Carbon Dioxide) and allow for deeper inhalations of O2 (Oxygen), I do this when I reach a hill and slow my pace.

Blurred Vision While Running : Sarkozy Collapses Jogging

Am in my 8th week of training for 2009 Stanchart Nairobi Marathon. I had horrible experience yesterday during my weekend long run. I suffered a blurred vision while running, something that I have never experienced in my 3 years of marathon running.

The distance for the long run was 28 Ks and the blurred vision struck at around 22 K. I couldnt see properly beyond 20 metres, reading road signs and billboard advertisement 20 – 30 metres away was a problem. The only thing that kept me going was that I could see colours of cars coming my direction.

I suspected something was wrong at 20K mark when I touched my face and it felt dry and full of white particles. That was a sign of dehydration! A normal runner should be sweating water.

When the blurred vision struck I thought of stopping but with 5K to go I just kept running. The angel in my head was telling me stop but the demon in my heart was telling me keep going, what the hell the finish line is near. My body was feeling good, the leg muscles were fine. I jogged to the end.

When I got back to the house I drunk fluids, water and orange juice. Licked salt pallets. These made me feel 10% better. I rested for two hours and woke up feeling a headache. I tried to eat and found myself eating uncontrollably. It was after stuffing myself with food that I started feeling good again.

Sarkozy wasn’t so lucky

When I sat down to watch the evening news I heard French president Nikolas Sarkozy had collapsed while out jogging. That is when I realised how lucky I was.

I have been checking for information about what happened and I can confirm the blurred vision was a case of dehydration. I had not hydrated properly before the run and the weather was sunny and hot.I  was also wearing new Saucony running shoes and these gave me an incentive to run at a fast pace.

Dehydration increases the risk of heart attack because it increases heart rate. When you are dehydrated your blood thickens and the heart has to beat faster and harder to pump the blood. Blurred vision occurs when you reach heart beats of between 140 – 157 per minute.

Cooling Down : The First Step of Recovery Process

If you have ever tried stopping suddenly at the end of your run you must remember how painful it felt. Most experts advice runners not to stop suddenly at the end of a run but to continue jogging to allow the heart rate to come down gradually.

Cooling down is the term used to describe an easy, full-body exercise that will allow the body to gradually transition from an exertional state to a resting or near resting state.

Importance of Cooling down

  1. Allows the heart rate return to it’s resting rate
  2. Helps remove lactic acid
  3. Allows the runner to mentally transition to non-exercise state.

How to cool down

  1. Slow jog
  2. Stretching
  3. Keep walking around.
  4. Drinking water

After the stress of running, cooling down is the first step in recovery process.

5 Ideas How To Prevent Running Injuries

Running injuries cannot be 100% avoided but you can minimize getting an injury if you incorporate my five injury minimization methods in your training plan

1. Warming Up to Prevent Injury

The benefits of a warm up are immense. A warm up warms your muscles and increases your heart rate. Enables oxygen in the blood to travel in greater speed. A jog can do the job.

2. Wearing Proper running Shoes to Prevent Injury

Make sure your shoe fits properly. Most experts advice it should fit like your sock. A marathon shoe is different from a track shoe. A marathon shoe has a thick sole to act as a shock absorber from the rock solid tarmac.

3. Rest

Don’t over do things. Take a break between your runs. And remember to get plenty of sleep. Resting allows your muscles to recover.

4. Strength Training to Prevent Injury

The purpose of hill drills is to develop strong leg muscles. One ankle exercise is skipping rope. The stronger the body the less prone it is to injury.

5. Stretching to Prevent Injury

Remember to stretch your leg muscles in the evening and morning.