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
I have always assumed that running leads to weight lose, but I was shocked to read the results of a runner who had covered over 200k in five days.
One of my favorite running blog is baldrunner, bald runner writes the biggest running blog in Philippines.
He went on a five days adventure run and he posted his experience in his blog
Summary
Total Distance Covered: 242.25 kilometers
Total Time (Run/Walk): 36:53:16 hours
Total Calories Burned: 15,467 cal
Weight Before The Run: 140 lbs
Weight After The Run: 145 lbs
Read the full report at his blog post Adventure Run stats
written by Constantine Njeru
\\ tags: 200k, Blog, Cal, Calories, Kilometers, Lbs Weight, Leads, Lose Weight, Myth, Philippines, Running, Time Run, Weight Lose
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
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
Today is Thanksgiving in the U.S., but there’s no reason it can’t be day of “thanks” everywhere in the world.
So I just wanted to say “thank you” to everyone that has ever shown support for me through the years by visiting my blog.
I enjoy what I do for a living and I enjoy sharing new running ideas with everyone… but it just wouldn’t be the same if there wasn’t “everyone” to share them with.
I thought I’d just take the time to let you know… “thanks for being here”.
So no matter where you are in the world…. please enjoy time with your family and friends, and be sure to give thanks for whatever you are thankful for.
Constantine
written by Constantine Njeru
\\ tags: Blog, Constantine, Family And Friends, Giving Thanks, Running, Thanksgiving, Today Is Thanksgiving
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
Maasai are natural runners. Running long distances is in some ways a part of their culture and tradition. They’re used to heat and hills and to maintaining steady pace over long distance. They usually run in sandals made out of off-road tires. They call them “Michelins” or “Thousand Milers.” Photo of the a thousand milers 
written by Constantine Njeru
\\ tags: Image, Long Distance, Long Distances, Michelins, Off Road Tires, Photo, Runners, Running, Sandals, Steady Pace, Tires, Tradition
Last week I made a full recovery from my achilles tendonitis injury. I managed a total of 42K of running for the week. Two midweek trail running, 5k on wednesday and 10K trail run on friday. My original plan was to do a 21K run on Sunday but I ended up running 28K because my achilles felt fine.
The weather has changed Kenya has shifted from a cold season to a hot season. The shining sun is out all day. I could feel the change in the weather because what would have a routine non stop 28K long run, I had to stop once, around the 21K mark to drink water.
Am now entering the final stage of my marathon training and the biggest challenge will be overcoming the unfriendly weather. Training for a marathon when it is hot and sunny is never easy and I will require to ensure am well hydrated.
written by Constantine Njeru
\\ tags: Achilles Tendonitis, Change In The Weather, Cold Season, Hot Season, Kenya, Marathon Training, Midweek, Nairobi, Running, Shining Sun, Training For A Marathon, Weather Training
Last week was a rest week.I took a one week rest from running. I had been running for four weeks non-stop and my last 28 K long run had been difficult than usually. I had struggle for breath during the last miles and I thought I needed to give my body a rest.
Sometimes you need to take a step backward to make two steps forward.
Rest and getting stronger
Taking a period of time out during a training program is good for your running. The rest period will give your body extra time to recover from the stress of running. Joint muscles are in constant action during running and the impact of road running leads to small tissue tears. A prolonged rest period will allow complete rest of joint muscles and total healing of the tissue tears. Once the body recovers you will be a stronger runner.
Best time to take an extra rest from running.
When you feel your run times are getting slower. Another indicator is if you feel your legs are getting heavier or you are struggling to breath, which is a sign of tired lungs.
Rest can be a stimulant
That one week of rest stimulated my appetite for running. I kept longing for the next run and feeling confident about it.
written by Constantine Njeru
\\ tags: Appetite, Best Time, Extra Time, Legs, lungs, Marathon Training, muscles, Period Of Time, Rest Period, Running, Stanchart Marathon, Stimulant, Stress, Struggle, Time Out, Two Steps
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
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