Marathon You Can Do It

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

written by Constantine Njeru \\ tags: 30 Minutes, Alot, Body Tissues, diet, Dieticians, Helping Hand, Injury Prevention, Muscle Damage, Muscle Recovery, muscles, Nutrition, Nutritionists, Protein Power, Runners, Running Times Magazine, Sports, Stress Hormone

The best way to ensure you remain injury free is to combine your regular running with some targeted core exercise.

The core exercises will strengthen your abs, back and pelvis for better banlance and stability.

This idea of working on core exercise came to me while reading an interview of a 56 year old runner, Reno Stirrat who just finished 2010 Boston full marathon in 2.40s. This Dude has been running sub-three hours marathon since 1970s.

To be able to run that fast over the years you need to work hard on your fitness to ensure you remain injury free.

When Reno was asked his injury prevention secret, core exercises, especialy for the hips. he answered.

He was kind enough to describe his exercise routine,

For the upper body I do pull ups, push ups, dips, running arm motion with 10 lb. dumbbells and curls. For the legs I do one-legged squats with 15 lb. dumbbells and lunges with 15 lbs. I also do one leg hip exercises with a band for the hips. Sit ups, plank, side plank and reverse plank are what I do for core . I do this 2 to 3 days a week.

Do some of this core exercise/strength training exercise and you will becomen a better runner. You will train harder, run faster and run injury free.

Read Reno interview at runners world

Visit Reno coaching website distance running tips

written by Constantine Njeru \\ tags: 40s, Arm Motion, Core Exercises, Curls, Dips, Dumbbells, Exercise Routine, Hip Exercises, Hips, Injury Prevention, Lunges, Marathon, One Legged Squats, Pelvis, Reno, Runners World, Running Tips, Side Plank, Strength Training, Ups

Every amateur runner is ever seeking the answer to how many miles he should run per week. The answer to that question depend a lot on sex, age, years of training and a runners tolerance to pain.

The best answer I found was from a physical therapist and biomechanist Irene Davis, Ph.D., from the University of Delaware’s Running Injury Clinic. This was her take on the question when asked in a runners world article.10 laws of injury prevention.

“Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured.” Various studies have identified injury-thresholds at 11, 25, and 40 miles per week.

To know how many miles you should run per week, just clock the miles and the level at which you start experiencing injury, thats your level. Your threshold is waiting for you to discover it!

written by Constantine Njeru \\ tags: Amateur, Clock, Discover, Injury Prevention, Irene Davis, Mileage, Physical Therapist, Runners World, running injury, Sex Age, Threshold, Thresholds, Tolerance, University Of Delaware, World Article

Prevention is better than cure! My parents and teachers always said that.

One injury prevention method for runners is Massage. Remembering to massage your feet, massaging lower & upper leg, massaging the calf and massaging the quads can help prevent running Injuries.

If you cant afford a Professional massage or have no time for a date with massage pro, you can also do your own self massage.

The following video demonstrates how to do a self massage. You will learn how to massage away muscle pain and soreness from your legs and feet. You will learn Self massage techniques that will prevent injuries and have your feet screaming with pleasure or at least feeling better fast.

Lets roll!

written by Constantine Njeru \\ tags: Amp, Demonstration, Injury Prevention, Legs And Feet, Massage Technique, Massage Techniques, Massage Video, Muscle Pain, Parents And Teachers, Pleasure, Prevention Method, Professional Massage, Quads, Runners, Running Injuries, Self Massage, Upper Leg