Marathon You Can Do It

Elliptigo is an outdoor bike that’s a cross between an elliptical trainer and a bicycle. This exercise machine promises to give you a running experience on a bike without running as we know it.

The bike’s pedals move in a forward motion emulating a runner’s stride, without the same pounding impact.

Benefit of Elliptigo

Elliptigo is an invention of former Ironman triathlete Bryan Pate. The eight-speed bike is meant to help runners avoid beating up their bodies through repeated impact.

How much does it weigh?

Elliptigo is made of light material and weighs 40 pounds according to Elliptigo Company

Elliptigo is selling at US$ 2,199 and is available in blue, green and black.

written by Constantine Njeru \\ tags: Benefit, Bicycle, Bicycle Pedals, Bike Pedals, Bike Review, Elliptical Trainer, Exercise Machine, Forward Motion, Invention, Ironman Triathlete, Light Material, Outdoor Bike, Pate, Runners, Running, Speed Bike

If you are a runner with a Christian religious inclination and you are looking for a good biblical quote to put on your running T-shirt, you will love the following biblical quote:-

‘Let us run with endurance the race that is set before us’ (Hebrews 12:1)

written by Constantine Njeru \\ tags: Biblical Quotes, Endurance, Hebrews 12, Inclination, Love Quote, Runners, Running, T Shirt

The reason why scientist claim running barefoot is better that running on shoes is the foot strike.In bare foot running you land on the front of your feet while running on shoes you land on your heel.

The following images shows the foot strike difference in bare foot running and running in shoes.

Image courtesy of Havard University

The landing on heels is the cause of repetitive stress injuries such as ankle injury, calf injury and Achilles tendinitis.

If you have been looking for the best foot strike or good foot strike to help in your running technique /style just study the above image.

written by Constantine Njeru \\ tags: achilles tendinitis, Ankle Injury, Best Foot, Calf Injury, Demonstration, Feet, Foot Strike, Havard University, Images, Reason, Repetitive Stress Injuries, Running, Scientist, Shoes

Most articles I have read on fat intake claim that at least 20-35 percent of a runner’s diet should come from healthy fats.

During running, muscles rely on fats for energy after the all the carbs have been depleted. The difference between the elite runners and the casual runners is elite runners are good at utilising their fat stores as energy source.

When it comes to fats, their are good fats and bad fats.

Examples of Bad fats for runners

Saturated fats are bad fats, they are fats mainly found in animal products such as meat, dairy, eggs and seafood, which have been shown to contribute to health problems.

Example of good fats for runners

Cold-water fatty fish, canola and soybean oil, walnuts, flaxseeds and tofu are good sources of omega-3 fats, which have been linked to disease prevention.

Amounts of fats to consume

Remember at least 20-35 percent of a runner’s diet should come from healthy fats.

written by Constantine Njeru \\ tags: Animal Products, Canola, Carbs, Cold Water, diet, Disease Prevention, Eggs, Elite Runners, Energy Source, Fatty Fish, Flaxseeds, Good Fats And Bad Fats, Health Problems, muscles, Omega 3 Fats, Running, Saturated Fats, Soybean Oil, Tofu, Walnuts

Researchers are now reporting you can gain alot by listening to music in your Ipod / MP3 player while running.

From the BBC website

Dr Costas Karageorghis and Professor Peter Terry, sports psychologists from Brunel University West London and the University of Southern Queensland, Toowoomba respectively found music increased energy efficiency by 1-3%, meaning athletes could run further on the same amount of oxygen.

The researchers further found women seemed to benefit more than men.

Maybe this new find explains why elite runners are banned from listening to Ipods while running.

Read more at BBC Health

written by Constantine Njeru \\ tags: Bbc, Bbc Health, Bbc Website, Benefit, Brunel University, Costas, Elite Runners, Energy Efficiency, Ipod, Listening Music, Listening To Music, Mp3 Player, Oxygen, Professor Peter, Running, Sports Psychologists, Terry Sports, University Of Southern Queensland, University Queensland, West London

Calcium and vitamin D help keep bones strong. Strong bones can keep you on your feet, and prevent falls that can damage joints. Dairy products and green, leafy vegetables like broccoli and kale are good sources of calcium.

Because of the hard impact nature of running all runners should ensure they consume food rich in Calcium. If you don’t get enough calcium in your diet, ask your doctor about supplements.

written by Constantine Njeru \\ tags: Bones, Broccoli, Calcium Supplement, Dairy Products, diet, Good Sources Of Calcium, Green Leafy Vegetables, Impact Nature, Importance Of Calcium, Joints, Kale, Runners, Running, Sources Of Calcium, Supplements

At a certain point many runners notice a decline in their running performance. They notice their speed or pace has gotten and no matter how hard they run they can’t run faster.

A sudden decline in running pace may be a sign you are doing something the wrong way.

Some causes of decline in running pace are ;-

1. Overtraining

2. Change of training methods

3. Under eating.

Over training.

If you train too much -back to back days without taking a rest your muscles will get exhausted and sooner or later you will experience a decline in performance. One way you can avoid exhaustion is to space your runs. Run today and rest the next day. If you already feel exhausted take a complete rest for a week.

Change of Running Method.

If you were used to running on flat roads and you have just shifted to hill running this might also affect you running speed. Immediately after shifting to hill running you may experience decline in pace because your body is not used to extra demand. It takes time for our bodies to adjust to the extra demands of hill running. With time the body adjusts and hill running feels normal.

Under eating

Food is the fuel that drives our run. If you are not eating enough you denying your body the fuel it needs. You can make a rough estimate of how many calories you need based on your weight, the kind of job you have, and your training program. People who exercise regularly should eat about 60 percent of those calories from carbohydrates, 25 percent from fat and 15 percent from protein.

Another fantastic article on this issue is at active dot com. See are you undertraining or undereating

written by Constantine Njeru \\ tags: Dot Com, Exhaustion, Flat Roads, How Many Calories, Job, muscles, Overtraining, Pace, People, Protein, Rough Estimate, Runners, Running, Sudden Decline, Undereating, Wrong Way

I was going through a copy of Runners World Magazine and I came across a small piece on the best way to start running.

The advice was from a New york City running coach.

Every able-bodied person can be a runner, says Gordon Bakoulis, a running coach based in New York City. “Just start slowly and build up gradually.

Thats it! the mistake many beginner runners make is blast out running, five minutes later their legs, lungs, and even the insides hurt. Every beginner runner should start slowly and build up gradually.

written by Constantine Njeru \\ tags: Advice, Beginner Runner, Beginner Runners, Blast, Coach, Five Minutes, Legs, lungs, Mistake, New York City, runners world magazine, Running, Small Article

The 2010 flying pig marathon was awesome. I found some good pictures and photos from flickr.I was looking for a runner running on a pig costume but I never found one. But I found this Image of an 8th Grade teacher next to a pig mascot.

Check Photos at Cincinnati 2010 flying pig marathon @ concyboys flickr page

More pictures @ 5chwas flickr page

written by Constantine Njeru \\ tags: Check Photos, Cincinnati, Flickr, Flying Pig Marathon, Grade Teacher, half marathon, Marathon Photos, Pictures And Photos, Pictures Photos, Pig Photos, Pig Picture, Running

If you are interested in having a custom made running T-shirt you can write the words yourself if you know how to do screen printing, but the true is most of us never went to art school. How about getting someone who is good at designing T – shirts do it for you?

Find a Local Running T-shirt Designer

The easiest way to find a designer is to check around your neighbourhood or town. Go through the classified pages of your local paper, another option is to check the yellow pages. The advantage of finding a local designer is that you will meet face to face and you can explain to him/her your needs.

Find a T-shirt Designer Online

Thanks to the internet, a simple search on google “find t-shirt designer” will give you lots of option. The advantage of finding a running T-shirt designer online is they are cheaper than your local designer, most promise a money back guarantee if you are not happy with the final work. Main disadvantage is that due to backlog of orders it may take long to get your Job done quickly – upto 2 weeks.

Some online road race t-shirt designers.

Customink

Cafepress

Logosportswear

Roadraceshirts

written by Constantine Njeru \\ tags: Art School, Backlog, Classified Pages, Designers, Google, Job, Logosportswear, Money, Neighbourhood, Running, Screen Printing, Shirt Designer, Simple Search, T Shirt, Yellow Pages