The Long Distance Runner

Long Distant Running Tips

How badly do you want success & will you keep moving forward

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There’s over 64 million views of the following video?

What makes it so popular?  There’s a message for everyone inside, regardless of your passion.  This isn’t just for athletes, instead it’s for anyone who is looking to set and reach a goal.  

A few excerpts from the video

-Do you want success as much as you want to sleep?
-Who do you want to be?  What makes your happy?
-How much can you take and keep moving forward?
-Get up & don’t ever give up.
-Don’t cry to give up, cry to keep going, because you’re better than that.


How To Be A Peak Performer

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In the following article, author Brad Stulberg, identifies peak performance as expressing your fullest potential in a sustainable manner.  He talks about how it’s more of a personal achievement or achievements that can be attained by anyone. He reveals the key ingredients that he believes are required for peak performance in just about any endeavor.  

I really like a few key points:

1) Mood follows action – you can’t wait until you feel like working out or starting a project, you just have to do it. Day in and day out. To back up this theory, he quotes Steven Pressfield, “the ability to overcome resistance, self-sabotage, and self-doubt is way more important than talent,%u201D
2) Pursuing a big goal requires teamwork or assistance from others to keep you going.  I call this your support network. Also important is to establish your “why.”  Remembering why you%u2019re doing what you%u2019re doing can help you persist, especially during periods of low energy.  Tell others about your goals and they can remind you when you lose focus or momentum.
3) Avoid the paradox of working too hard.

Click through for additional details.  It’s a short read, but if you increase your chances for success when you keep these concepts in mind.

Secrets to Performing at Your Highest Level

Tips For Proper Running Nutrition

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Running is one of the best forms of exercise for losing weight and building endurance, but if you want to get the most from your workouts, you need to understand the principles of proper running nutrition. If you are not giving your body the fuel that it needs, you are going to find it very difficult to make it through a workout, let alone compete in a race.

When you run on a regular basis, you need to give your body additional calories. On average, you need an extra 100 calories for every mile that you run. You also need to make sure that you boost your protein intake so that your muscles have the fuel that they need to strengthen themselves.

Complex carbohydrates, which are found in whole grains, whole-wheat bread, potatoes, and many vegetables, can give you the fuel you need to keep going throughout a lengthy run. These carbs take longer to digest, so they will not cause the kinds of rapid ups and downs that you get from simple carbohydrates and sugars.

A diet high in protein is an essential part of the runner’s nutrition, since protein is the building block of muscle. When you recover from a workout, your body uses protein to rebuild and strengthen your muscles and tendons. If you are not eating enough protein, you will not have the raw materials that you need to become stronger.

High quality, lean protein, such as that found in chicken, fish, eggs, or tofu, is the best choice for your diet. As a general rule, you should try to eat about 1.5 grams of protein for every 2.5 pounds that you weigh. For example, if you weigh 180 pounds, you should be eating 108 grams of protein per day.

Many people have gotten the mistaken impression that fats should be avoided in a healthy diet. Your body actually needs fat to function properly, but you have to make sure that you choose the right kinds of fat. Monounsaturated fats, which can be found in foods such as olive oil, avocados, and flax seeds, are the best kinds of fat to eat. These are associated with a lower risk for heart disease and stroke.

Be sure to stay hydrated and drink plenty of water when you run. During a lengthy training run or a race, you can sweat out a great deal of water, so you need to replenish your supply constantly. Aim for at least 8 cups of water a day, but drink more if you feel thirsty. Try to space out your consumption evenly through the day.

Eating more small meals or snacks throughout the day, rather than a few large meals, will help you keep your energy levels up when you run. Energy-filled snacks, such as nuts, seeds, or protein bars, can help you maintain your level of energy so that you can keep up a good pace.

Understanding the principles of proper running nutrition is important if you want to get the most from your workouts and avoid injuring yourself.

Running Tips To Train For Racing

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The running tips outlined below are for street running, which is exactly where you want to run if you are training for an organized race. To maintain continuity, a treadmill is an alternative to running in inclement weather. A training program is essential with a schedule to prepare for a run, whether it is a 5K, 10K, half marathon or marathon run.

The following tips will ensure that you are well prepared for a run:

  • dreamstime_m_28039416Get a full physical to ensure there are no health issues that will have a negative impact on your training.
  • A good pair of running shoes is an investment in the success of your running endeavors, so take the time to do the research and find the best pair of running shoes you can afford. Poor quality running shoes will put you at risk for injuries.
  • Adequate hydration during running is critical to your health. Avoid running during the hottest time of the day to avoid dehydration and take in plenty of fluids.
  • A good diet including complex carbohydrates is essential when embarking on any physical training. Examples of complex carbs include fruit, vegetables and dairy products. Avoid the simple carbs which are contained in sugar, sodas, pastries and snacks.
  • Replace lost electrolytes with sports drinks to aid in the recovery period after a run.
  • Dress according to the weather in loose, comfortable clothing
  • Set a realistic goal and move the goal posts when you have reached your target.

Training strategies of experienced runners:

  • Cross training by incorporating different types of exercise and a combination of more than one in your training, for example, aerobics, weight lifting, jogging, swimming, walking, bicycling, skating, skiing.
  • Include distance running ranging from 1 mile for beginners to 12 miles for more experienced runners, in your running program.
  • Take cardio walks at a pace fast enough to get the lungs working hard, while swinging your arms at chest height, as if your are running.
  • Pacing is running at a pace which is natural for your fitness and stamina. Pace yourself and speed will follow. As your endurance and stamina increases, your speed will improve.
  • Longer runs allow you to progressively increase your endurance and presents a challenge when you are ready.
  • Rest days are important for recovery and rest to prevent injuries.
  • Stretching is of paramount importance before and after every run to warm the muscles and cool them down after a run. Stretching should be done the day after your run to prevent acid build up and muscle cramp.
  • Racing in a competitive environment with other runners in an organized event, such as a half marathon or marathon, to achieve your ultimate goal, takes time, effort, endurance and patience.
  • Strength training, twice a week with light weights while training for a race will strengthen your muscles. Heavy duty workouts should only be done during periods between racing.

The above mentioned running tips will get you ready for serious racing. Your body will let you know when it is ready to be tested to the next level, so don’t push it. Take it easy and join the world of running enthusiasts.

Simple Ways To Avoid Running Injuries

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Every day many people are injured while they are out running. The worst thing about this is that many times the injuries are avoidable. If you are a runner and you would like to know how to safeguard yourself against getting hurt, it would be a great idea for you to keep reading.

dreamstime_m_25746390Do Not Push Too Hard

This is one way to hurt yourself quite easily. Everyone always mentions the importance of pushing yourself to do more. While there is nothing wrong with this, you should definitely impose a limit. For example, if you normally run a mile each day, do not attempt to double that in one day. Try adding a quarter-mile extra each week until your body is ready to handle the additional mileage. Many running injuries are caused by people forcing their body to do what it is not capable of, so be careful.

Wear The Right Shoes

If you have ever been in a shoe store, you know that there are different types of footwear available for people that are into different activities. You should not go out running unless you have purchased a shoe that was especially made for it. Running shoes usually have more arch support and shock protection than any other types. This is necessary to prevent damaged feet. In case you did not know, this is one of the more common injuries people experience.

Use The Right Surface

Most people do not want to venture too far from their neighborhoods when out for a run, which means that they end up running on asphalt or concrete. While this is not a problem every once in a while, regular activity can cause severe damage to the feet. If possible, look for an area that has dirt or grass. These would be much easier on the feet, which means you would avoid any unnecessary running injuries.

Do Plenty Of Stretching

While many people don’t really think about it, running is not just a sport; it can also be seen as exercise. This means that you should stretch beforehand the same way you do when you go to the gym. After doing a small warmup, stretch each of your muscles for 30-45 seconds. This will increase flexibility, which means that you will lessen your chances of sustaining an injury.

Drink Plenty Of Water

It is very easy for the body to become dehydrated while running. This is because large amounts of water are lost when the body sweats. It is your responsibility to replace the water your body loses. Even if you don’t feel thirsty, you should drink a good amount of water during your run. It may seem like something quite simple and useless, but it can prevent you from becoming dehydrated and/or overheated.

Running is something that most people do because they want to be in top physical form. Unfortunately, there is always a chance that they may become injured in the process. The tips above should be used to ensure a safe running experience.

Running First Marathon Strategies and Tips

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Running a first marathon can be great fun or a major disaster. It all depends on how the runner prepares, both mentally and physically for the event. There are some steps a runner can take building up to the race to help ensure a successful event and check “running first marathon” off the bucket list.

dreamstime_m_330737191. The runner should start tapering off their training three weeks before the race. Many first time racers will not allow their body to recover prior to the marathon and will not be 100% ready to race opening morning. If a runner keeps the normal training intensity during the last three weeks, but starts to decrease the workout time, they should be in good shape at the start of the race.

2. Start slowly out of the gate. Even though a runner may feel well rested and just great through the first 15 miles, by mile 19 or 20, they’ll be dragging. A runner needs to pace themselves so there is enough energy to make to the finish line. This is especially important when running  the marathon for the first time.

3. Stay hydrated by speed walking, not running through the water stops. Marathon runners tend to get dehydrated and if they run through the water stations, most of the water ends up on their shirts. Each runner needs at least 2 full cups of water at each station, so if a runner speed walks instead of runs through a station, they’ll be steady enough to actually drink the cups of water.

4. Marathoners need nutrients and Gatorade is not enough. A runner should bring energy bars with them and load up family and friends with fruit, bars, and salty snacks and station them along the way. Even if the runner does not use all the food, just the thought that it is there can often mean another burst of energy during the last miles.

5. Most marathons start early in the morning and it can be very chilly. Runners should dress in layers, with at least one layer they are willing to take off and throw away as they warm up from running. Many races will have charity bins where the runners can toss these throw away clothes, but even if these are not available, the runner should peel the layers off and discard them along the route. Runners should never get cold and still before a race. It is a good idea to bring a blanket to sit on, too, in case runners have to wait before the start of a race.

6. There will be people all along the course. A runner should look for a kid to shout out to or hi-five. This will help keep everything in perspective during a race that can wear down even the strongest competitors.

7. Runners should not let other runners intimidate them. They should not get caught up in anyone else’s race. Runners should run their own race. It is their own determination that will get them to the finish line.

8. Runners can get a huge boost from fan cheers, so they should write their name or a personal slogan on their shirt. They’ll soon hear people from the crowd yelling and cheering them on, perhaps using their name, and it will make a huge difference in their motivation!

These running first marathon strategies can help ensure a runner finishes their first race. Preparing properly and taking steps to make it through successfully will ensure a memory that will last a lifetime.

A Few Tips On How To Choose Running Shoes

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Choosing the correct running shoes is one of the most important decisions a runner makes. This is the one area where the runner does not want to try and save money. A runner’s shoes are the very foundation of their sport, so must match their feet and provide the support they need.

dreamstime_m_23700161[Conflict]There are certain factors in how to choose running shoes. It helps to buy them from a specialty store where the staff themselves are runners and understand exactly how important fit, weight, and function are. Expertly trained staff will know how to do a stride analysis and match the right shoe with a runner’s foot and stride pattern.

A runner should check the soles of their current running shoes to identify the signs of wear. This shoes where a runner’s foot hits the ground and helps identify their stride pattern. They should also take their current shoes with them to the store to show the staff.

If a runner can see the outline of their big or little toe on the front of their shoe, they may need a larger size. They should also consider how much time they spend running. If they are a distance runner, they may need an elite or high quality shoe for an intense runner and these can be quite expensive.

A runner should always wear the socks they wear running when trying on running shoes. The store should have a place where a runner can try out the shoes to get a true feel for the weight and balance and how they fit. The runner should buy the shoe that feels the best and most comfortable.

The heel of the running shoe should fit comfortably, neither sliding up or down while walking or running. The arch bump of the shoe should be slightly toward the rear of the arch, but still comfortable.

Type of Feet

Another consideration in choosing the proper running shoes is the runner’s type of foot. There are three common type of feet: flat feet, high-arched feel, and normal arched feet.

Supination or underpronation is when the foot does not roll inward enough after it lands. This tends to happen with high-arched feet. Runners with high-arched feet should wear cushioned running shoes to compensate for this and to provide supination control. Lightweight trainers can work well since they allow for more foot motion, but they should be padded well in the insole, arch area, and outsole, and have good shock absorption.

Runners with flat feet may pronate more than other runners. This means their foot will roll inward which can cause injuries to the runner. A runner who is flat-footed needs shoes with motion control that provide rigid support to the foot and correct this inward roll. The best shoes will have proper padding in the arch area and midsoles that are multi-dense and firms.

A runner fortunate enough to have a normal arch should look for a neutral running shoe. These will have just the right amount of cushioning and support and not be too firm or allow too much movement. It may take trying on several pairs to find the perfect one, but it will be worth it.

Learning how to choose running shoes is not hard, but it is very important. A runner’s shoes are arguably the most important part of their gear, so they need to fit well and be comfortable. After all, a runner will be spending a great deal of time in them.

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