Tag Archives: Ups

Standard Chartered Marathon 2011 Week 4

During the week I ran a total of 43Kms. 7kms on Wednesday, 10 kms on Friday and a 26 kms long run on Sunday. I missed running on Thursday because it was raining and I wasn’t in a mood to go out running in the rain.

I did the weekday runs around a track. I wasn’t trying something fancy like basso 800s, my goal was to maintain a high pace for the duration of the distance.

I am getting better at focusing on my feet movement. I have learnt when I keep focus on my feet movement and prevent my mind wandering am able to maintain my pace.

The Sunday long run was the best so far, I felt my body was getting stronger. I started with a goal of running 24 Kms but I extended it to 26 kms because I was feeling strong. The good weather helped, it was a Sunny morning with cool temperatures. I ran the whole route without taking water and I never felt seriously thirsty at any time. My long run consists of running a very hilly route. It is a route where you are either going up or down. I try my best to step up my pace when climbing up those hills: it is the only way to get better and stronger.

Cross Training.

After missing training on Thursday, I made sure I did indoor work outs. I did press ups and squats. I have also been doing stretching exercises to make sure my leg muscles are nibble and flexible.

So far I haven’t been timing my runs but I plan to start timing myself.

Come October 30th, I will be strong and ready to fly.

Running Injuries Lower Leg

Lower leg injuries consist of running injuries that afflict the knee going downwards. These are injuries on the shin, calf, heel, ankle and the foot.

The lower leg injuries can be mild, in the case of muscle soreness or serious cases like stress fractures.

Cause of Lower Leg Injuries during running

Researchers from the University of Calgary found that weak hip muscles are to blame for 92 percent of lower-leg running injuries.

Exercise to Stregthen Lower leg

Try exercises such as squats and step-ups to target-harden yourself against these sidelining lower leg injuries.

How To Improve 5K speed / Time By Jeff Galloway

Jeff Galloway has helped many novice runners, run and finish marathon. (he has helped over 1 million runners according to his site) His secret is simple, you dont need to run the full distance to finish a marathon, you just need to run some parts and walk some parts of the course.

In an article published at active.com, 5 ways to improve your 5K speed. Jeff Galloway dishes some ideas on how you can run faster at this distance.

Jeff Galloway Tips on Speed.

I learn’t the following running tips from coach Jeff Galloway on how to increase speed.

1. Every two weeks increase the distance of your long run.

2. Regularly do some speed works

3. Stay injury free, to run fast you need to stay fit. doing the small stuff such, warm ups, massage and stretching will go a long way in helping you stay injury free.

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.

Tips on How To Stay Fit While on holiday or Vacation

The best way to ensure you remain fit while on holiday is to observe the following fitness tips that will help to keep you in shape.

Exercise in the morning.

When on holiday you will have alot of things to do and by the end of the day you just want to lie down have a drink and rest. You will not have time during the day and you in the evening you will not be in a mood to exercise.

Start Running

Running is the simplest form of exercise, you just need a good pair of running shoes, shorts and T-shirt. These gear can be packed easily in your bag. Compare that with cycling – where will you pack your bike?

Confirm the hotel has a gym.

If staying fit is very important to you, make sure you confirm the hotel has a gym before you make the reservation.

Have back up plans

When on holiday / vacation, even the best-laid plans can be disrupted by flight delays and traffic jams. If you miss your “scheduled” workout, a short exercise routine is better than nothing. Sit ups and push ups can be done in your room.

Commit to Eat Healthy

Try and eat healthy foods. To prove you are serious you can carry a weighing machine with you so that every morning you can measure your weight. If you have tipped the scales you can remind yourself to stay on course.

Best Core Exercise For Runners

The best way to ensure you remain injury free is to combine your regular running with some targeted core exercise.

The core exercises will strengthen your abs, back and pelvis for better banlance and stability.

This idea of working on core exercise came to me while reading an interview of a 56 year old runner, Reno Stirrat who just finished 2010 Boston full marathon in 2.40s. This Dude has been running sub-three hours marathon since 1970s.

To be able to run that fast over the years you need to work hard on your fitness to ensure you remain injury free.

When Reno was asked his injury prevention secret, core exercises, especialy for the hips. he answered.

He was kind enough to describe his exercise routine,

For the upper body I do pull ups, push ups, dips, running arm motion with 10 lb. dumbbells and curls. For the legs I do one-legged squats with 15 lb. dumbbells and lunges with 15 lbs. I also do one leg hip exercises with a band for the hips. Sit ups, plank, side plank and reverse plank are what I do for core . I do this 2 to 3 days a week.

Do some of this core exercise/strength training exercise and you will becomen a better runner. You will train harder, run faster and run injury free.

Read Reno interview at runners world

Visit Reno coaching website distance running tips