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
New runners normally ask what is Tempo running? The best answer / explanation I can give has to be the following from American middle distance runner Bernard Lagat.
Tempo running is sustaining a pace near the edge of one’s aerobic capacity, not as hard as racing, in a zone around 90 percent of maximum heart rate.
Bernard Lagat is famous for doing tempo runs of 5000 meters or longer on the trails.
Source Runners World Interview
written by Constantine Njeru
\\ tags: Aerobic Capacity, Bernard Lagat, Maximum Heart Rate, Middle Distance, Pace, Runners World, Running, Tempo, World Interview
I was reading a running shorts review on runners world that featured eight running shorts. One interesting aspect of the shorts is the names, without the word shorts next to them you wouldn’t know what they are. Some of the names would be mistaken for: fish oil, ammunition, sports team, sports drinks.
1. Mens Nike Pinnacle Shorts
2. Mens Hind Omega Shorts
3. Womens Adidas Adistar shorts
4. Womens Moving Comfort Endurance shorts
5. Mens Brook sharper
6. Mens Under Armour Pacer shorts – This was the best name
7. Women Zoots sports Ultra run shorts
8. Womens New Balance Mira Shorts
Read the full reviews at runners world
written by Constantine Njeru
\\ tags: Adidas Adistar, Ammunition, Armour, Endurance, Fish Oil, marathon runners, Marathon Running, Moving Comfort, Names, New Balance, Nike, Nike Shorts, Omega 3, Pacer, Pinnacle, Runners World, Running Shorts, Sports Drinks, Sports Team, Team Sports
Nipples bleeding when running is a common running problem among male runners. The bleeding happens when your running T-shirt rubs against your tender nipples.
This is how the bleeding happens
When you run your t-shirt moves up and down, that movement rubs on your nipples. The friction on your nipples makes them tender. Open wounds form and blood starts to flow out. When the salt from your sweat rubs on the open wounds you start feeling pain. Experts call this Nipple Chafing!
How to Avoid Bleeding Nipples
- Apply a layer of vaseline over your Nipples, some marathons even offer Vaseline enroute.
- Put a bandage over the nipples. This will prevent direct contact.
Another funny solution that I found at a Runners world article on this topic was this one:
Here is an easy solution, although a slightly embarrassing one… wear a ladies sports bra. They hide easily under a t-shirt and stop the chafe! Go ahead and laugh it up… I’ll see you at the finish line… bloody nipple free!
Posted by: Male Runner
written by Constantine Njeru
\\ tags: Bandage, Direct Contact, Easy Solution, Finish Line, Friction, Male Runner, Male Runners, Marathons, Nipple, Open Wounds, Runners World, Running, Sports Bra, Sweat, T Shirt, Tender Nipples, Vaseline, World Article
To determine your daily calorie needs you can do the following calculation.
To estimate your daily calorie needs for maintaining your current weight, take your present weight In pounds) and multiply by 13. That number covers your metabolic needs for the day, factoring in a bit of light activity. So if you weigh 180 pounds, you need about 2,340 calories per day. Source Runners World article
To lose weight, you need to go into calorie deficit, that is eat less than you need or maintain your daily food intake but increase your daily activity.
To gain weight, you need to go into energy surplus, i.e eat more than you need.
written by Constantine Njeru
\\ tags: Calorie Deficit, Calorie Needs, Calories Calculator, Calories Per Day, Daily Calories, Daily Food Intake, Runners World, World Article
Many runners who want to run the Chicago marathon may think it’s too late, but the good news is they can still sign up and help a great cause at the same time.
The American Cancer Society Charity Runner program has coveted spots available for the sold-out 2009 Chicago Marathon and is seeking dedicated athletes to race for the fight against cancer.
Visit: www.charityrunner.org to register for the 2009 Chicago Marathon and learn more about the Charity Runner team.
Additionally, to get daily health and running tips you may consider connecting with the fellow runners on: -
? Twitter.com/ACS_ChiRunner
? Facebook.com
? YouTube.com
One running tip from runners world.
“As you build your mileage base in the first month, make sure you’re getting a balanced diet of fruits, vegetables, protein, and whole grains; eliminate most of the junk.” – Runner’s World
written by Constantine Njeru
\\ tags: Acs, American Cancer Society, Balanced Diet, Charity, chicago marathon, Facebook, Fellow Runners, Fruits Vegetables, Health, marathon runners, Mileage, Protein, Runners World, Running Tips, Whole Grains, Youtube
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