The more you train the stronger you get, but when training gets too much it leads to fatigue. When fatigue builds up you experience reduced performance and risk sudden training injury. It is important to take breaks from your regular training to allow muscle recovery.
Tips for speedy muscle recovery
- Take a complete rest from training – missing one or two days cant hurt?
- Massage
- Hot baths with bath salts,
- Stretching properly
- Stay hydrated day in day out
All the above will all add to the big picture of good recovery and reducing injury.
The tips can also be followed by runners who want a speedy recovery from a half marathon or a full marathon.
written by Constantine Njeru
\\ tags: Bath Salts, Baths, Big Picture, fatigue, half marathon, Injury Massage, Marathon, Massage, Muscle Massage, Muscle Recovery, Recovery Tips, Runners, Running, running injury, Speedy, Speedy Recovery, Sports Massage
It is estimated the impact of hitting the surface while running on a road is 2-3 times your body weight. This impact is one reason why running does so much damage to runners knees, ankles and foot. One way of minimizing the impact is wearing marathon shoe inserts.
How Marathon Shoe Inserts Helps
When you run, your foot flexes and absorbs the shock on the body hitting a hard surface.Wearing shoe inserts while you are running can properly cradle your foot and its arches and give the much needed support to the ball of the foot. The ball of the foot is where the “spring” in your step occurs and eases your steps into a fast and smooth pace. The balance a good arch support shoe insert offers can make running fun and easy.
Where to Buy Marathon Shoe Inserts
Marathon shoe inserts can be purchased from your local running shoe store or you may order them over the internet.
written by Constantine Njeru
\\ tags: Ankles, Arch Support, Arches, Flexes, Knees, Marathon, Runners, Running Shoe, Shock, Shoe Inserts, Shoe Store, Smooth Pace
The marathon is becoming more popular, according to latest statistics over 420,000 American runners finished the distance in 2007.
If your goal is to run and finish a marathon, let me remind you, finishing the 26 miles is a big challenge. Training for the full marathon, usually the programs are anywhere between 4 and 5 months long.
How to run
Learning how to run for a marathon is more than running around the block, You have to learn how to run, you have to learn how to and when to conserve your energy, when to give it that last blast. You can only learn this by getting out and running.
Learning about a runners nutrition
Another important area is nutrition. You need to eat right while you train for the marathon. A nutritional balance of carbohydrates, proteins and essential minerals is important. This will help in replacing lost energy and repair of tissues.
Learning about Injuries
Running injuries are part of running, you cant escape them. As you train you will suffer injuries, dont let them discourage you. When injuries happen, take a complete break from running and seek treatment. The first step of treatment is ice the injured area and maybe take a pain killer. If that doesn’t work seek medical help.
Remember to take rest days. This will allow your muscles to recover from fatigue.
Staying hydrated is also important. Make sure you are drinking enough water during training and also after your runs. Proper hydration is important for proper functioning of the body and it helps to prevent running injuries.
Talk to running experts
It wouldn’t hurt to set up a meeting with a personal trainer if you’re really committed to doing one of those 26.2 mile runs. If you dont know where to find a personal trainer, talk to fellow runners. Most runners are friendly people and are willing to give a hand.
written by Constantine Njeru
\\ tags: 5 Months, Break, Essential Minerals, fatigue, Fellow Runners, Last Blast, Marathon, Medical Help, muscles, Nutrition, Nutritional Balance, Pain Killer, Personal Trainer, Proper Hydration, Proteins, Rest Days, Running Injuries, Statistics, Tissues, Train
Marathon you can do it is now on twitter, twitter@dailyrunningtip. If you are user of twitter you may now start following me on twitter.
I had been slow to embrace twitter but looking at the Phenomenal growth twitter has had, I now believe twitter has a place in future.
Your favourite blog will continue being updated daily but I will also be sharing my running tips on twitter. If you are on twitter please add me now @dailyrunningtip
If you dont have a twitter account create one at twitter.com
Let us keep the conversation going here and at twitter@dailyrunningtip. Cheers
written by Constantine Njeru
\\ tags: Blog, Cheers, Marathon, Phenomenal Growth, Running Tips, Twitter
Stomach problem when running affects all kind of runners, from the seasoned elite runner to the casual runner down the pack.Stomach problem is described as a pain in the stomach. Experts call this stomach cramps.
Personally my last marathon was run with a nagging stomach problem. The pain struck even before I hit the 10K mark. I ran the rest of 32Ks with an on and off pain, it was like going through hell. I still cant believe I managed a sub three hours finish. Maybe it was the desire to quickly get to the finish line and put the pain behind me that pushed me!
Causes of Stomach Pain.
Expert explanations are : -
- Dehydration
- Low salt levels.
These two are the known causes of stomach problem, but another less reported cause is fatigued stomach muscles.
Fatigued Stomach Muscles
Although most runners spend alot of time getting leg massage, few think of massaging stomach muscles. Running engages almost all the muscles in a runners body. The most used muscles are the leg muscles. The core muscles are also heavily used. Runners should remember to massage the core muscles to keep them in good working condition. I solved my stomach problem when I started massaging the stomach muscles.
If you still suffer stomach problem despite taking enough water and licking salt blocks maybe you should consider massaging your tummy. It worked for me and it might work for you.
written by Constantine Njeru
\\ tags: Dehydration, Desire, Elite Runner, Explanations, Finish Line, Going Through Hell, Leg Muscles, Marathon, Massage, Pain Expert, Runners, Running, Salt Blocks, Stomach Cramps, Stomach Muscles, Stomach Pain, Stomach Problem
From the back of a T-shirt at 1993 NYC marathon
I may be slow but I am faster than you.
The best T-shirt I have ever heard about was from a friend, who while struggling to a 6+-hour NYC marathon finish, had to laugh when passed at around 24 miles by by a runner, the back of whose T-shirt read,
“Now You’re Last!”
written by Constantine Njeru
\\ tags: Funny Quotes, Funny Shirts, Marathon, Runners, Running Quotes, T Shirt
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.
written by Constantine Njeru
\\ tags: Benefit, Black Chocolate, Black White, Calories, Dark Chocolate, Eating Chocolate, Exercise, Health, Marathon, Proper Food, Proper Nutrition, Runners, Running, Soda, Sugars, Sweet Potatoes, White Chocolate, Work Outs
In preparation for 2010 london marathon I read the post race commentary of 2009 London marathon and in a bbc article I discovered a sad statistic that shows the london marathon finishing times have gotten slower since the marathon begun in 1981.
The top of the pack (the elite runners) they have gotten faster and faster but the rest of the field has gotten slower and slower.
In 1982, a time of two hours 40 minutes would have placed you 457th. Last year, it would have been good enough for 184th – this despite the huge increase in competitors.
Interesting Case of Mathew Parris
Matthew Parris, the Times columnist and former MP, finished in 1985 in the best time ever by an MP – an impressive two hours, 32mins, 57 seconds, for 385th out of about 20,000. In 2008 london marathon, this would have placed him 83rd out of 34,000. In 2007 London marathon (a hot day, admittedly), his time would have been good for 46th.
What this illustrates is the decline in the number of good runners who are clocking times between 2 hours 20 minutes up to 2 hours 50 minutes.
To read the full article visit the BBC Running site
written by Constantine Njeru
\\ tags: london marathon, Marathon, Marathon Running, Runners
With so many running shoe brands out there, what makes a good running shoe? It is said the most important running gear is the shoe. You get it right and it will save you lots of energy and prevent you from injury.
These are the qualities of a good marathon running shoe
- Fit. A good shoe must fit your feet like a sock, no room to allow movement of the feet. But it should not be tight that you feel pressure.
- Cushioning. Running can be hard on feet and joints. Shoes should provide enough cushioning to absorb impact.
- Stability. A stable shoe controls motion in the ankle. At one time I bought a Nike and went running with it but I felt very uncomfortable running in it, when I checked it I discovered the heel was to high.
- Flexibility. The front of the shoe should flex enough to let the runner push off with the ball of the foot.
- Breathability. Shoes that dissipate sweat quickly keep feet cooler and reduce the risk of bacterial or fungal infection.
- Weight. The lighter the shoe, the better – as long as cushioning and stability don’t suffer.
written by Constantine Njeru
\\ tags: Ankle, Asics, Marathon, Marathon Training, Nike, Running, Running Shoe, Trainers
One of the best medicine for a runner who feels low is a good inspiring book. The following is a list of four inspiring books that I have come across.
- “My Life on the Run,” by Bart Yasso. The book chronicles experiences of the icon from Runner’s World magazine, providing humor and perspective any runner can appreciate.
- “Running with the Buffaloes,” by Chris Lear. An All-American runner in his college days, Lear set out to follow the 1998 cross country team at the University of Colorado. Lear takes the reader behind the scenes as the team faces adversity and tragedy.
- “Bowerman and the Men of Oregon,” by Kenny Moore. The author, a two-time Olympic marathoner, gives readers an exhaustive look at Bill Bowerman, the legendary track and field coach at the University of Oregon, his coaching philosophies and the program’s rise to national prominence.
- “Duel in the Sun,” by John Brant. The David versus Goliath tale of the 1982 Boston Marathon, which pitted America’s distance running star, Alberto Salazar, against gritty underdog Dick Beardsley, the Minnesota native and former Detroit Lakes resident.
written by Constantine Njeru
\\ tags: Inspiring, Inspiring Stories, Marathon, Marathon Running
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