Find Zen Through Running. The 25 Golden Rules of Running. Editor's note: This article originally appeared in Runner's World a few years ago.
The article remains popular online, and the rules are as good now as they were when first published. In most cases, these rules started out as a lightbulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom. Along with each of the rules we present, however, we list the exception. Why? 1. The most effective training mimics the event for which you're training. This is the cardinal rule of training for any activity.
The Exception: It's impractical to wholly mimic a race--particularly longer distances--in training because it would require extended recovery. 2. Increase weekly training mileage by no more than 10 percent per week. The Perfect Running Program for Your Dog. Veterinary neurosurgeon Laruen Talarico is the founder of We Ruff DC, a running club specifically for dogs and their owners that's based in Washington, D.C.
Talarico provides free training programs and support to help two- and four-legged runners alike get fit, lose weight, and feel good. The idea came to Talarico on a run, naturally. "I realized I could make my patients and their owners happier and healthier if I got a group of us together to run," says the 33-year-old who practices at VCA SouthPaws Veterinary Specialists & Emergency Center in Fairfax, Virginia. She offers several levels of programs; here is her beginner plan. Week 1. Switch Hit Your Workouts. It's easy to think that all the best training ideas come from the world of running.
But distance running is part of a wider universe of athletics, so why not borrow from the toolboxes of other sports that require some combo of endurance, speed, and strength? "If all you do is run, you're failing to develop all of your muscles and limiting your range of motion," says Dennis Barker, coach for Team USA Minnesota, an elite distance-running program. These workouts taken from the training plans of other sports will lead you to better fitness, sharper speed, and a stronger body. 12 Habits of Highly Motivated Runners Runners dream big.
Tackling a new distance, posting a personal best, losing 20 pounds–we embrace grand challenges. But what happens after you accomplish your goal, or if your resolve weakens before you succeed? You risk stalling–unless you’ve changed your routines to those of a stronger, healthier runner. “Runners who are consistent with good habits have the most success,” says Tom Holland, an exercise physiologist, sports nutritionist, coach, and author of The Marathon Method. This year, consider resolutions based on process instead of outcome. Three Shortcuts Runners Should Avoid. A few years ago, researchers in Taiwan recruited volunteers for what they were told was health-related product testing.
Their first task was to take a pill and rate its texture and color; half were told it was a multivitamin, while the other half were told it was a placebo (which it was). During the next tests, the groups acted dramatically differently. When asked to test a pedometer, those who thought they'd taken a vitamin were more likely to walk a shorter route; at lunch, they chose less healthy food. In a survey, they expressed greater feelings of invulnerability and less desire to exercise. Adjusting Workouts: Wimpy or Wise? Renee Metivier Baillie knew the workout would be be difficult.
This was her first 20-mile run, and it was supposed to include 5 miles at marathon pace and 3 miles at half marathon pace. "The temperature rose into the 90s, and I knew that was going to make a tough day even tougher," she says. After the 5 miles at marathon pace, Metivier Baillie was sitting on the ground, exhausted, facing the question all runners do when it's not their day: Should she suck it up and keep going, change the workout or just call it a day?
6 Fitness Trainer Habits You Can Follow Too As a group fitness instructor and health coach, I am often asked the same questions: What do you do to stay fit?
The 25 Golden Rules of Running. 3 Frozen Recovery Tools. 110% Overdrive Compression + Ice Kit ($100)Run in the compression socks, then slip on the over-sleeve—and tuck in the reusable ice packs—to target foot and lower-leg pain. 110% Play Harder Arctic Ease Wrap ($16)Providing a light squeeze and a cool but not ice-cold sensation, this cotton wrap is all about convenience.
It doesn't require any refrigeration and the material clings to itself, eliminating the need for clips or tape to keep it in place. Bernard Lagat and Ben True Take on a Loaded 5K Field at Pre Classic. Bernard Lagat has won five times at various distances at the Prefontaine Classic but never in the 5000-meter run, an event in which he was the World Champion in 2007 and a silver medalist at the championships in 2009 and 2011.
On May 31, he’ll line up for the 5000 at the University of Oregon's Hayward Field in Eugene, against defending champion Edwin Soi of Kenya, Ethiopia’s 2013 World Championships silver medalist Hagos Gebrhiwet, and the two men who have the fastest outdoor 5000-meter times in the world for 2014, Americans Ben True and Hassan Mead. True, who led America’s silver medal team effort at the 2013 World Cross Country Championships, and Mead, a University of Minnesota alum, ran 13:02.74 and 13:02.80, respectively, at the Payton Jordan Invitational at Stanford on May 4.
Close behind them on the 2014 list for the 5000 is Ethiopia’s Yenew Alamirew, who won in Shanghai on Sunday in 13:04.83. What It's Like to Run With Google Glass. Finland's Legendary Running Brand Since 1916. Nine Items to Light Up Your Run. Princeton Tec Vizz ($50) The Vizz is amazingly versatile.
Two bright LEDs can be dimmed, while a “maxbright” LED illuminates objects nearly 100 yards away. The lamp also has two red bulbs, perfect for getting dressed for an early-morning run without waking the family. Three taps of the power button lock the lamp, so it won’t accidentally power on in your bag. Text by Jeff Dengate. How to Improve Running Form. Heel Landing Beats Midfoot In Half-Marathon Study. Usain Bolt doesn’t worry about his running economy. He powers off his forefeet to generate as much speed as possible for just 10 to 20 seconds, then he gets to stop and recover.
Oxygen use doesn’t concern him. On the other hand, marathoners strive for a high economy - that is, low oxygen consumption - because their event lasts for three to five hours, or more. Studies have shown that 80 to 90 percent of midpack marathoners land on their heels. The 14 best things you can do for your body - Men. You don’t need anyone to tell you to have more sex, but it doesn’t hurt that research is piling up about the benefits of getting busy. Regular time spent behind closed doors can make you look and feel younger, reduce stress, boost immunity, enhance sleep, protect against prostate cancer and improve cardiovascular health.
What's more, a 25-year study from Duke University found that the more sex you have, the longer you'll live. Guys, I think we’ve discovered the fountain of youth. More: The 2014 Men's Fitness guide to nutrition. The 30 Day Plank Challenge - Want to Join Me? - Pikes Peak Sports. I know that core strength is important for me not only for my running but for lower back discomfort and sacroiliac (SI) issues I have. Therefore, I decided to do this 30 day plank challenge. I just finished day 5 and it is getting tougher every day! I am doing the traditional plank position on my elbows as well as on each side. Raise Your Athletic IQ. Runners, Yeah We're Different. Three Ways to Cope with a Bad Race. Travel Workout: 20 Minute Sweat HIIT Bodyweight Workout! - Pause The Moment – The Ultimate Travel. Amazing Ab Workout - Best Triathlon Gear. The WSJ's "Get Over It" Column, Translated.
Four Ways to Stop the Dreaded Side Stitch. 8 Hydration Myths Busted. The Art of Bodyweight Training. September 30 Day Ab And Squat Calendar. Four Ways to Enjoy Long Runs. 11 Steps to Becoming Addicted to Running. 11 Steps to Becoming Addicted to Running. Armored Gadgets. The 25 Golden Rules of Running. Review of Running Sunglasses. Sympathy Cards for Runners. The 99 Tribesports Workout. Running etiquette: the 10 commandments. Runners, Yeah We're Different. How to Get a Complete Workout with Nothing But Your Body. Men's Revolution Tights - Black/Blue. Cold Weather Running. Winter Running: Screw Shoes. The Upside of Running on a Treadmill. The Best Running Gear for Summer. 3 Little Tips for Better Running Form.
Marathon training. Top 5 Truthful Weight loss tips. MCL rehab info. As Prosthetics Improve, Amputees Face New Choices. Amphibx Fit Waterproof Armband for iPhone. TOT12time.pdf (application/pdf Object) Topic: Fundraising: Team in Training alternatives? Breast cancer related, perhaps? (page 3) Savings Experiment. Running motivation. Ol down muscles stretching after exercise. A Butt Exercise Worth Doing. The Bridge Burner Workout Addition.
MOTIVATION - PAIN IS TEMPORARY. INSPIRATIONAL - HOW GREAT I AM. The most inspiring video you will ever watch! Training Group. What to Eat Before A Half Marathon or Marathon.
My Home. Favorite Run - Map Running Routes and Keep a Running Log. Tips to get you motivated to run. The 4-Hour Body by Tim Ferriss - Official Site. Strength Running – Run faster and prevent injuries with better training. Chris Solinsky Training – Correct Your Form and Prevent Injuries. Running music. Natural Running Fuel Recipes and Guidelines. The Definitive Guide to Parkour For Beginners. Stretching. Shin splints treatment - exercise to strengthen the lower legs, prevent, repair and care for shin splints problems. WalkJogRun Running Routes. Best Running Tips, Races & Routes for Runners World Wide. Energy Gel Recipe from Thrive. My Minimalist Running Shoe Saga. Quick strength training for runners. What is Chi Running? How to recover right - Running Shorts - What to Eat After a Workout. Yasso 800′s and Other Speed Workouts. Rock My Run - The Best Running Music in the World.
Make Running Fun. My Favorite Gourmet Nutrition Recipes. 10 Daily Gut Busters. Map your running routes. Plan routes before, or create route maps in real-time using iPhone and GPS.
Christopher McDougall. Christopher McDougall: Are we born to run? 100 Workout Songs for Your iPod.