Marathon You Can Do It

One of the most common running injury is the shin splints. Pain in the front and outer edge of your legs.

Cause of  Shin Splints for the beginner runner

The injury is mostly reported by the beginner runners who because of lack of running experience they tend to have have weak shin muscles.

Exercise to build strong shin muscle

If you are a beginner and you want to build a strong shin muscle watch the following video demonstration on find out how to work on your shin.

written by Constantine Njeru \\ tags: Exercise, running injury, shin splints, Training

I found this chart from BBC. Listing the Top 100 Marathon runners between 1981 -2008.

World Marathon Rankings

Marathon Facts

• Kenya has come from nowhere in 1981 to dominate the roads; in 2008 65 of the 100 runners were Kenyans.
• Kenya’s men are stronger indepth in the marathon than in any other country in a single discipline in athletics.

written by Constantine Njeru \\ tags: Running, Training

If you are pregnant and you love running, you might be wondering “Is it safe to run while pregnant?” Worry not because according to an article running during pregnancy it is okay!

The article also has a list of benefits of running exercise during pregnancy.

• Running exercise while pregnant helps limit excess weight gain.
• Running exercise while pregnant keeps your mood up.
• Running while pregnant can ward off pregnancy-induced hypertension and other prenatal problems.

A word of caution for pregnant runners : Be very cautious when running on uneven surfaces. Your center of gravity changes as your abdomen expands. Some experts suggest running on a treadmill at a gym after the second trimester to avoid potentially harmful falls.

written by Constantine Njeru \\ tags: Exercise, Running, Training

If you love running and you happen to be pregnant you don’t need to give up on your favourite exercise. That is according to Pregnancy today, a website dedicated to everything pregnancy.

In an article about female runners and pregnancy “Jane Hahn, senior editor for Runner’s World Magazine, believes many experienced runners can continue to run at least part-way through their pregnancies provided their doctors are aware of their exercise.

Running Tips For Pregnant Runner

• Be very cautious when running on uneven surfaces. Your center of gravity changes as your abdomen expands. Some experts suggest running on a treadmill at a gym after the second trimester to avoid potentially harmful falls.
• Drink plenty of water. Dehydration can cause pre-term labor.
• Remember that your breasts will expand along with your belly and need extra support. Some women wear a soft underwire bra with a sports bra over the top for comfort while running.
• Another thing to remember is that your feet often get bigger with pregnancy. Watch the fit of your shoes and move up to a bigger size as needed.
• Remember that many women stop running at some point during their pregnancy so allow yourself the leeway to stop if you are no longer comfortable.

Benefit of Running Exercise during pregnancy

• Running exercise while pregnant helps limit excess weight gain.
• Running exercise while pregnant keeps your mood up.
• Running while pregnant can ward off pregnancy-induced hypertension and other prenatal problems.

Most important; Make sure you consult your doctor

all information courtesy of pregnancy today

written by Constantine Njeru \\ tags: Exercise, Marathon Running, Marathon Training, pregnancy, Running, Training, water

As 36,000 london marathon runners disappear over the horizon, they will be hoping to finish the 26 agonising miles as first as possible and be home for lunch; but for Phil Packer, an  iraq veteran,  it will be the beginning of a 2 week crawl to the finish line.

Following a rocket attack in Basra, Iraq, the Royal Military Police officer was left with a severe spinal injury. The major had been told he would never walk again, let alone complete a marathon. The wounded Iraq veteran will attempt to walk London marathon in crutches.

One painful step at a time, the marathon will take him almost two weeks, mirroring the feat of brain-damaged former boxer Michael Watson in 2003. It will be two miles a day for Phil.

His story is remarkable!

His main mission is to raise a million pounds for injured service men. To support Phil Packer run london marathon visit Phil Packer website

From here at dailyrunningtips, I wish Phil all the best!

written by Constantine Njeru \\ tags: celebrity runners, london marathon, Marathon Running, Running Injuries, Training

The biggest question for many runners is how to run faster. We are obsessed with speed, some how we think, if I run faster I will be happier with myself.

A perfect example of a runner who improved her time by one hour is a 81 year old runner.

In 2007 Joy Johnson ran ING New York city Marathon and finished in a time of 7 hours. Not happy with her time, she cranked up on her training and at 2008 NYC marathon she cut her time to 6 hours.

These times might not be impressive to some but it’s good to note Ms. Joy Johnson is  a silver haired 81 year old lady, who has refused to grow old.

Talking to a Wallstreet Journal reporter she explained how she amazingly cut her time in one hour in just under one year of training.

Ms. Johnson Marathon Training Plan

1. She trained for months, she didn’t say how many but I assume the plural months means many months.
2. Through out the summer she ran 50 – 55 miles each week instead of her previous 30 – 35 miles.
3. She ran hills. In Paul Tergat’s autobiography his coach says, if a runner stops running hills, he will sooner or later lose his strength.
4. While most of us use a track field to do our speed work this lady decided to make use of the grand stand by running up and down the stadium steps. How innovative is that??
5. She ran one serious tune up event before NYC marathon. Four weeks before NYC marathon, Ms. Johnson finished the Twin Cities Marathon in six hours, six minutes and 48 seconds. That was for confidence building.

How to increase your speed

It’s clear from Lady Johnson’s training that, if you increase your weekly mileage, change your training methods (stop running flat surface and start running hills) and increase the time spent training you will be guaranteed to improve your times.

Lastly, I loved this sunny lady motto “I want to die running. That’s my goal.

written by Constantine Njeru \\ tags: Exercise, fitness, Marathon Running, Marathon Training, New york marathon, Training

If you are training for the london marathon you will benefit from the the  following marathon 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 lost 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. Stay hydrated
8. Eat well
9. Do speed works round a track, it just makes your legs feel better.
10. 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.

written by Constantine Njeru \\ tags: london marathon, Marathon Running, Marathon Training, Stretching, Training, water

I was reading a running forum and one runner who was suffering from achilles tendonitis asked what is the best form of treatment.

The best answer I read was from a runner called Chris, it went like this

I have/had Achilles Tendinitis. My first flare up was during my training for the Charlottesville Marathon. I didn’t end up running that marathon – but I did prevent my Achilles tendonitis from going into high gear. Achiles tendinitis  isn’t cut dry. You don’t just have it or not. There are several stages/degrees. I had the “beginning stages” (this was per my orthopedic doctor).

Five Step Treatment of Achilles tendinitis

He told me to continue to run at a limited amount (incorporate cross training) and start a few things:

1. Ice nightly – i fall asleep with ice packs wrapped around my achilles.

2. anti-inflammatory – he started me on naproxcin, but recommended me taking that for only a short time. After a week or so of that he told me to switch to Quertecin/Bromelain mixture (can get it @ The Vitamin Shoppe, or other health food stores). It’s a natural anti-inflammatory. So, I take that (still) 2x’s a day.

3. Avoid walking barefoot. I am currently in my pj’s – and I have a pair of tennis shoes on. It looks ridiculous but it helps.

4. Stretch out your at before you step out of bed. Take your big toe and point it up to the sky for 15 sec – 3x’s before planting your feet on the floor.

5. Stretch throughout the day – and especially throughout your runs.

It took me 4 months to get my Achilles Tendon back to normal, but be warned. Once you get it you are now susceptible to getting it again (I know it sucks). I have had it 2 times in the past 2 years. The first time it took 4 months, the following time I was prepared and nipped it in the butt and it never got out of hand.

I hope this helps a little. I know how much I love to run and even the slightest set back makes me sad.

Good luck to you!

written by Constantine Njeru \\ tags: achilles tendinitis, Athletes, Marathon Running, Running Injuries, Training

Phil Kheogan is the host of my favourite TV show, The Amazing race, I just read that Phil is embarking on a 40 day, 3500 mile bike ride across USA to promote the reality show and help raise money and awareness for the National Multiple Sclerosis Society. Thats brilliant!!

What food is Phil eating to fuel his “Amazing race”

A 5,000-calorie-per-day diet featuring an afternoon treat he calls a “Philiminator” Shake (a special energy concoction combining whey protein, soy milk, flax seed and peanut butter)

What bike is Phil riding

Phil will be swapping between the Specialized Transition and the Specialized Roubaix. Two classic bikes.

Phil Bike Training Plan :

His coach has emphasised the need of rest to boast performance. On the official website he is quoted saying he made sure Phil trained hard but also he had adequate time for recovery so that he bounced back each week feeling stronger. I call that : Train Hard : Rest and Be strong.

I won’t pray for him to have an easy bike ride but I will pray for him to be strong!!

All action at phil rides across usa.

written by Constantine Njeru \\ tags: diet, Exercise, fitness, Training

If speed and performance are not a concern, and you run for fitness, not to compete, avoid Running Watches with all the bells and whistles. Instead, select a CASUAL RUNNING STOP WATCH with these basic features:

• Water resistant (not for swimming but for rainy days!!)
• Scratch resistant
• Illuminated display (for clarity)
• Alarm
• Chronograph (stop watch)

A casual running watch is cheap and is not as expensive as the GPS watches (watches with global positioning system)  out there.

A casual running watch will only tell you what time you took from start to finish while the advanced GPS watches can tell you, your pace, calories burned, and distance covered.

written by Constantine Njeru \\ tags: fitness, Running, Training