Tag Archives: Training

Marathon Training Tips To Help You Run Your First Marathon In 2013

2013 is here and if you plan to run your first full marathon this year? Here are tips to make sure your dream is not just a pipe dream but becomes a reality.

Make sure you train

Okay, this sounds blindingly obvious and it will be considered foolish to most people to embark on running a Half Marathon without doing any training. However, it does happen and, of course, the people who do so are daft.

There is more to this point than those people silly enough not to train. Firstly, it is important to train specifically for running a Half Marathon. You may be fit already as a result of going to the gym, playing football, swimming etc, but if your body is not conditioned to running long distances on tarmac, over various road contours and in varying weather conditions, then you will not be ready for a Half Marathon run. Even if you are already fit and active, it is important your training is all about running. Well, not quite all, but the vast majority of your training in the months before a Half Marathon should involve running.

Finally, it is important to complete your training schedule and run on every day you are supposed to. Always remember it is those days when do not want to run but do so anyway that will mean the most on race day.

So, whatever your level of fitness or general motivation, this message is important: make sure you train.

Pick the right marathon training schedule

A Marathon Training Schedule is a great way to not only plan your preparation for race day, but to also ensure you do enough training. Marathon Training Schedules are tried and tested with every day of training planned out in advance, making it easier to build training sessions into your daily routine.

Selecting the wrong schedule, however, could be disastrous.

Firstly, be realistic about your abilities. It will be incredibly de-motivating to struggle to complete each day’s training. That is an important sentence as Marathon Training is as much about building mental toughness as physical fitness. By completing every day of training (even the rest days), you are one step closer to completing your ultimate goal. The sense of achievement will be particularly pronounced on the days with long distance runs.

To finish this point, it is also important to avoid schedules that are too easy. It is all about finding the balance – you will want a schedule that is challenging enough that you improve as you train while not being so difficult that you cannot complete each day’s run. It is also important to be realistic about the time you can allocate each day to training. It is no use choosing a schedule that will require an average of one hour training every day if your lifestyle does not allow that.

Stay hydrated

Studies have shown that being as little as 2 percent dehydrated can have a negative effect on your running performance. Being dehydrated can make you run slower and may make you feel sluggish and light-headed. You may also start to cramp. It is therefore important to make sure you take on enough fluids while Half Marathon Training.

Include strength training in your schedule

Leg strength is a key element of Marathon Training. It is one of the main factors in determining whether you run the marathon in the time you want. It is also a factor in determining whether you can complete the whole event running, without having to walk.

Strength training can take many different forms, including using a cross training machine at the gym or going to a circuits or spin class. It could also be much simpler, though. You could do plenty of hill work during your normal training runs – the steeper the hill, the better. Or, you could incorporate speed work into your normal training runs.

Any sort of strength training you do will reap benefits on race day.

Stay Positive When Training

Being mentally fit is as important as being physically fit when it comes to being successful in a Half Marathon run. It is no different to any other sport, or in fact any other aspect of life. If you are not in the right frame of mind, it is very hard to achieve your goals.

The most important things is to stay positive throughout your training. Tell yourself every day that you feel good, fit and strong. That may sound silly to some, but it does work. Treat every completed day’s training as an achievement and congratulate yourself for taking another step closer to your goal.

To Your Success! May you dream turn to reality in 2013.

Galen Rupp Training Tips & Secret

I was impressed by performance of Galen Rupp at 2012 London Olympics. It was not the silver medal that he won that caught my eye but that final dash he pulled to storm past the Kenyans and Ethiopians. My first reaction was,”this was his lucky day” but when I checked him up online I realised this was not just luck but a product of excellent training.

Galen Rupp Talking to Running Times Magazine about his 2012 Olympics prospects,

In 2012 July Issue of Running Times this was what the guy said.

“My 26.48 AR put me at number 16 on the world list. I’ve proven that I’m in the mix with guys like Bekele. Now it’s all about putting together the 54-second last lap I’m going to need to make the medal platform. Finishing fifth or sixth isn’t going to satisfy me. We’re after something bigger.”

Talk of confidence!!!

Two people have shaped this guy, Alberto Salazar and Mo Farah. Salazar is his running coach while Mo Farah is his training partner. Salazar has been coaching Rupp for nearly a decade and is the mastermind of his training program.

Training For the Olympics

Sports Illustrated had a training program on how Rupp and Mo Farah prepared for 2012 summer games.

On one day in France, roughly two weeks out from the 10k final, they did six 1,000-meter repeats at an average of 2:38 with just a 500-meter jog between repetitions, and then tacked on three 400-meter sprints in 52 seconds each, a workout made much more taxing by the thin air. Six days before the Games, they did an inverted ladder of three 600-meter sprints in an average of 1:36, 400 meters in 61 seconds, 300 meters in 44 seconds, 200 meters in 27 seconds and then a blazing 300 in 37 seconds flat, followed at the very end by an all-out 400 in 51 seconds. Just before leaving for London, Rupp ran a 100-meter sprint with a two-step running start in 11.03 seconds, his fastest ever. They were ready.

Salazar has also worked on the mental side of things. He has drilled into his head the importance of self belief. “You just believe when it gets to the end, whether it’s a fast race or a slow race, you’re going to outkick them. If you develop yourself to that point, the race becomes very simple. You don’t really even have to look at the clock.”

Having a Training Partner helps.

When Salazar brought Farah into their training group at the Nike Oregon Project in the winter of 2011, Rupp was sceptical. Trust me, Salazar said. Farah would be a good friend and a necessarily challenging partner. They would make each other better runners. Rupp came to see that Salazar was right.

This is what Rupp said immediately after winning silver at 2012 London Games “I’ve been able to train with the greatest distance runner in the world,” Rupp said afterward. “He’s been an unbelievable mentor to me.”

Exercise To Build Shin Muscle Strength

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.

Benefit Of Running Exercise During Pregnancy

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.

Running Tips While Pregnant

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

Celebrity Hero at 2009 London Marathon : Phil Packer

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!

How To Run Faster

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.

London Marathon : 10 Training Tips

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.

Achilles Tendinitis : 5 Step Treatment & cure

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!