Tag Archives: Train

Knee Joint Strengthening Exercise Video

Knee injury is another common running injury. Knee injuries while running are usually caused by increasing the intensity or duration of running too quickly.

A knee injury could be a knee tendonitis or just a muscle train. Moderate knee injuries can heal by themselves but when the knee injury is serious, it is important to see a physician.

Treatment of knee injury involves exercises to strengthen the muscles that support the knee. The following video demonstrates knee joint and muscle strengthening exercises.

 

Half Marathon Training Weekly Mileage

When it comes to the question of how many miles / kilometres should you run per week as you train for half marathon it depends on your goals. A runner aiming for a fast finish will need to run more weekly miles / Kms than a runner who is just aiming to finish.

Weekly Mileage for a Strong Finish

The rule of thumbs is a base mileage of 25-30 miles a week will be more than enough to prepare for a half marathon. There is no scientific evidence has to why 25-30 miles is the ideal but this is the distance committed runners run in a week.

Half Marathon Training Miles Per Week

Once a week, include a longer run of 6-8 miles or 14 Kms – 16 Kms. You can also experiment with shorter races, such as the 10k or the 10 miler. Participating in these races will give you an idea of how to pace yourself through the half marathon.

10K Beginner Guide : Tips To Run Your First 10K

The beauty of a 10K run is, it is an easy distance to run than the half marathon. It is not as easy as the 5k but it is challenging enough. One thing I love about the 10k is it is over with an hour.

10K Training program for a 40 – 60 minutes finish time

If you are a beginner runner and your goal is to run and finish a 10k race between 40 – 60 minutes then you might be interested in reading a PDF book by an Australian endurance coach.

Tips Inside the guide

  • Building your running base
  • Injury prevention
  • Tips on Warm up and cool down
  • Cross training exercises
  • Number of times to train in a week

To download the free book click on the following link 10K running program

Happy running and all the best in you 10K race!

Cross Training Exercise For The Half marathon

We know the best way to train for a half marathon is to clock as many miles as your body can handle.

But repeatedly engaging in the same movements every week without building supporting muscles can lead to overuse injuries. For this reason, it is important to cross train.

Cross training can include other aerobic activities, such as cycling, swimming, rowing or elliptical. You should also incorporate basic body strengthening exercises such as pushups, leg lifts and exercises designed to strengthen your core, such as sit-ups.

Chris Solinsky Training Regimen : Work Out

Chris Solinsky has debunked the Myth that stated only light weight runners can run a fast 10,000m.

Chris Solinksy’s 26:59.60 10,000m American record is special in 4 ways.

  1. According to science of sports, Only 31 runners have broken 27 minutes for 10,000m.
  2. According to running times, No non African-born runner has ever run as fast.
  3. No one in the world—not Bekele, Tadese, Kogo or anybody else—has run that fast this year.
  4. The big one: His weight, Chris Solinsky weighs 73Kgs, compare that to the top guns at this level, Bekele at 54 kg (119 lbs), Gebrselassie (56 kg/123 lbs), Tergat (63kg/132 lbs) and Sammy Wanjiru (52kg/115 lbs). The sports scientist has a fantastic graph on these, see graph

So How Did Solinsky Train to be this fast? : Training Regimen & Work Out

The answer is inside a running times interview. The guy disclosed he has focused on aerobic running. By aerobic running he means he does his training by running at a pace he is able to breath comfortably.We can all do this but the special thing about Chris is the distance he covers in a week, he runs 100 – 120 miles a week. He has been doing this over the years and it seems he is now reaping the fruits.

Read the rest of the interview at running times.

Learning How To Run A Marathon

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.

Nutrition Last Week Before Running 5k, 10K, 15k, half & full marathon

Runners planning to run a race should pay attention to their nutrition during the last week before planning to run a 5k , 10K , half marathon or a full marathon.

Nutrition last week before the big race

Increase your daily intake of carbohydrate, particularly whole grains, fruits and vegetables, during training. An increase in daily protein intake is also recommended, with the balance coming from dietary fat.

Carbohydrate is the major fuel used during training, and both carbohydrate and protein may help facilitate muscle recovery.

Practice fluid and carbohydrate intake, both as water and sports drinks, during training so that you are comfortable with the procedure during the marathon. Know the sport drink that will be used in your marathon, and train with it. You may also wish to experiment with carbohydrate gels (some contain caffeine; see comment below on Running a faster marathon); if the marathon provides gels at points on the course, try to experiment with the specific brand.

P.S. Remember to take plenty of sleep during the week so that, even if you don’t sleep on the eve of the race, it won’t matter.

Marine Corps Marathon : Running Tips : Training Tips

Marine Corps Marathon is a must sought marathon by runners. Marine Corps is popularly known as “the peoples marathon”. The traditional Marine Corps Marathon course is 26.2 miles and a 10K race also allows runners of all ages to join in a shorter 6.2 mile event.

Training & Running Tips for Marine Corps marathon

1. Train hard but remember to take a rest.

2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.

3. Train at your projected marathon pace.

4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.

5. Do the long runs.

6. Remember to stretch

7. Do speed works round a track, it just makes your legs feel better.

8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

9. Remember to stay hydrated.

10. Remember to have fun.

Bupa Great North Run Training & Running Tips

1. Train hard but remember to take a rest.

2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.

3. Train at your projected marathon pace.

4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.

5. Do the long runs.

6. Remember to stretch

7. Do speed works round a track, it just makes your legs feel better.

8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

9. With 50000 race runners keep race etiquete, dont push and shove

10. Stay Hydrated, drink enough fluids.

Training Tips For New York Marathon

ING New York Marathon is held on the first Sunday of November. With 37,000 entrants who get a place based on a lottery, the number one tip should be apply for registration early.

New York Marathon Training Tips

  1. Train hard but remember to take a rest.
  2. If a day or two of training is missed due to injury or illness or other reason, don’t try to cram two days of training into one. Lost days are simply days.
  3. Train at your projected marathon pace.
  4. Try to train at the time of the day the race starts and in the predicted weather condition as much as possible.
  5. Do the long runs.
  6. Remember to stretch
  7. Do speed works round a track, it just makes your legs feel better.
  8. Listen to your body, If you feel tired take a rest, if you feel pain go easy, if the pain is too much stop running.

The good thing about NYC marathon is that it si held in November which means you can have a whole year for marathon training. 10 months of marathon training is more than enough to get you ready to finish a 42 marathon with a descent time.