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Running Training Programs

Adding a few running training programs to your fitness activities can improve your health, help you burn fat and support a healthy lifestyle.

We see many athletes on the fields running while playing. It looks so effortless and we long to achieve the same level of fitness, so why are we not out running every day?

Running training programs guide

The training methods used by athletes are different from our methods, but ordinary people can also use the programs used by athletes to achieve the goal of physical fitness. You do not have to follow a marathon training program to run as effortlessly as athletes.

Numerous running training programs are being offered nowadays, under the supervision of specialists in this field. Many world-class athletes have been using these programs and training techniques for years to achieve the goal they have been dreamed about.

Such training programs help in increasing stamina, speed, consistency and efficiency. The aim of such training programs is to make them available to everyone. Such training programs are a combination of speed work, hill sessions, and long runs, which result in the achievement of one’s ultimate fitness goal.

The training programs are different for different lengths of races. Various training programs are offered for different races such as a 5 Km, 10 Km, half marathon, or full marathon depending upon the runner’s choice.

The basic coaching ideology is to provide a runner with a schedule for achieving goals keeping in view his/her daily routine, career and family life. The trainers seek to develop a convenient workout schedule rather than training creating a burden in the runner’s week.

Many people who have participated in running training programs have successfully competed in marathons and various other races. For beginners, the half marathon training program is a good place to start.

Running training programs and instructors

Trainers work with the runner keeping in view his/her stamina and speed. Most trainers try to work within the time available for training. The trainer motivates the runner to achieve his schedule.

The trainer usually designs a running training schedule for the accomplishment of a goal. These training programs also arrange e-conferences and give running tips and techniques for different exercises and workouts.

Some of the important training factors are easy runs, rest, long distances, speed, threshold workouts and standard warm-ups. Serious marathon trainers will engage in everything from long distance to a mud run training program. Weight training programs may also be part of the running plan.

Especially in a running training program for beginners, the coach will ensure the runner does not overdo it. Easy runs will be planned when the runner is tired and uncomfortable. A runner should neither be breathing too hard nor too easy. An important factor of a running training program is rest, without it, the muscles may not get time to properly regain strength.

Free running programs may be part of a more structured program.

On the rest day, some other exercises can be done. Long distance running, a bit longer than the goal run, is planned to improve confidence. Speed training is done on a short or medium track for the improvement of pace.

The goal is to keep on running at a constant speed. Workouts are done to increase the lactate threshold as a low lactate threshold causes inefficiency of muscles. A standard warm-up run is done until the runner feels loose; these are usually of a 10-minute interval.

After the end of such running training programs, a person is completely fit for a long race or a marathon.

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Distance Running Tips Every Runner Should Follow

To improve performance, check out these long-distance running tips for your next marathon or everyday exercise.

Tips for long-distance running

The cheetah might be the fastest of all land animals, humans included, but it can never outrun humans on a hot day when distance running. Distance running is defined as a foot race covering 3 to 42 kilometers.

Every beginner starts with the dream that someday he or she will be able to do distance running. So if you are serious about turning this dream into a reality, the following is a checklist of distance running tips you need to follow.

Check your form. One of the best distance running tips for preventing fatigue and increasing your endurance is to follow the correct principles of body mechanics. The following are the right ways of positioning your body parts in relation to one another when running:

  1. Keep your head straight, looking toward the horizon. Bending it forward and looking down will only drag your pace with the normal head weighing about 13 pounds.
  2. Relax and hang lose your shoulders to conserve energy.
  3. Stretch your torso maximally so your lungs can expand for ease in breathing.
  4. Keep your hips, the center of gravity, aligned with your upper body. Do not bend them forward as this can result in back strains.
  5. As opposed to sprinting, distance running requires that you keep your legs and knees low to afford you with quick action.
  6. Your ankles should be able to push your calves forward as opposed to using your leg muscles.
  7. The arms should stay close to the body as possible with elbows bent at a 90-degree angle. Swing your arms back and forth without the upper arm moving much and without crossing your body’s mid-line.
    Check your stride. On average, long distance running tips advise you to take about 185 to 200 strides per minute, the average for experienced and professional runners. To do this:
  8. Time the number of strides per minute for three consecutive minutes, and get the average.
  9. Subtract your average strides from 185 to 200. This is the number of strides you need to make up.
  10. Another is to divide 185 to 200 strides, whichever you want to achieve, by 60 seconds. Make sure to keep your strides within this computed time.
    If it is not possible to achieve the 185 to 200 normal strides, right away you can increase your strides on a daily basis until you reach your goal.

Check yourself. The misconception is to assess the physiological safety of running through the level of exertion done. One of the integral distance running tips is to make the amount of rest you have in between activity a gauge of how many kilometers you are to run or if you are to take a break from your program.

The following are indicators that you need ample rest from distance running:

  1. A pulse of 10 beats higher. Distance runners have a pulse lower than the normal 60 to 100 beats per minute with an average of 72. This is because the heart becomes more efficient in pumping blood. Especially on a marathon run, it is important to keep track of your heart rate.
    To establish your baseline pulse, take three to seven days off from running. Take your pulse for three consecutive days when waking and before standing. Get the average. During intensive running, take your pulse every morning before getting up.

As cited in many distance running tips, when your pulse is 10 beats higher than your baseline, it is time to take a break for a couple of days.

  1. Constantly adjust your personal life to running. While it is normal to make a few adjustments to your personal life to accommodate your running program, it is never normal to give up your social life, miss work, or take for granted your other daily activities for distance running.
  2. Becoming depressed about not meeting your goals. Because depression is common to runners in 3 to 10 cases, when training for long distance running remember to check for signs of the disorder.
    Signs to ease up on long-distance running training
    Running should never be a chore but always a relaxing activity that you enjoy. When you get irritated not being able to meet the distance set out to the point of unhealthily venting on others, then it is time to take a break.

When you brood the whole day about your workout, go for a walk in the park instead. When you work yourself to the point of exhaustion, these are signs that you need to take a timeout from running.

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Running Tips For Beginners

Running sounds like a very plain and simple activity. In fact, it is quite a technical activity when done properly. With detailed observation of your form and movements, you can significantly increase performance. Going out and running is one of the simplest and healthiest things that you can possibly do.

If you are struggling to reach your targets or are not satisfied with your overall workout, follow these tips on running to get the most out of your sport. The body needs to be in sync to get the best out of your running practices. Developing a good running form involves coordinating movements, pace, and breath.

Tips For Running Faster

While running, you must make sure that you look straight in the forward direction. You can do this by keeping your head forward and not looking at your feet. This is the first thing a running for beginners program should tell you. If your head is down, you are fighting velocity.

The head weighs approximately 13 pounds and leaning it forward a bit means that you are dragging an extra 13 pounds with you, which makes it a bit difficult to run.

Another suggestion is to keep your face and jaws relaxed. There is literally no harm done if they bounce and shake.

Your shoulders should also be relaxed and loose at the same time. You will certainly consume more energy if you create tension in your shoulders as well as neck causing you to run out of breath quickly.

Tips For Running a Mile

Start your running training with a mile. The alternative between a brisk walking pace and running if you cannot maintain the running pace. You may also want to do some training on a treadmill. This is a good place to work on the running form tips provided in this article. You can take your time and ensure everything is in sync. All of the guidelines in this article are also good treadmill running tips.

Breathing Tips For Running a 5k

Experts say that you should stay loose as a goose while running so that all you concentrate on is this sport only and nothing apart from that.

Stretch yourself against your height so that you do not strain your torso. This will allow you to breathe optimally and take in a maximum amount of oxygen, which you can put into running.

The stretch will also give you more energy. The right biomechanical position automatically ensures you are functioning at your best and helps you run with more ease and precision.

Running Form

Most of us do not consider hips and posture while running. Bad running form can certainly put a strain on your lower back if you do not have your hips in line with your torso and head. Choose also best running shoes for beginners to feel comfortable.

Once you lean forward, the angle that hips make with the body puts strain on your lower back making you suffer ultimately.

The legs play a key role in helping you run fast. There are people who get inspired by sprinters lifting their legs off the ground to a considerable height. This is not advised in any case. Instead, you should raise your knees to a reasonable height for optimum movement.

This certainly gets your ankles moving more quickly giving you more speed.

Ankles are another effective body part in running. They act as levers that give you power. You should also keep your arms close to the body and move them rapidly so as to achieve a harmonious movement and speed. When training for running, remember to also stretch our your feet and ankles.

The complete arm should not swing. Instead, you need to move the lower portion of your body rapidly to maintain harmony.

It is also advised that you cup up your hands as if you are holding a bird in your hand so that you do not expend energy on squeezing them tightly, as most people do.

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