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Tying Your Shoes

Tying Your Shoes
During your next race, take time to observe how most runners do not tie their running shoes correctly. This will cost valuable time; in a marathon this can be as much five to 10 minutes, or even more, depending on your overall time. Most people tie their shoes in the same manner they were taught as a child. This practice is fine for normal footwear, but tying running shoes like this will lead to early fatigue, thereby adversely affecting your time. To illustrate the point, take a look at the back of your hand. So, how do you properly tie your shoes? Related:  Marathon training

Three Workouts to Increase Pain Tolerance Pain wasn't just a risk in the 2009 TransEurope-Footrace, which covered an average of 43 miles per day for 64 days straight–it was a given. Researchers tested the pain tolerance of competitors in that year's race by dunking their hands in ice-cold water for three minutes. The runners–all of whom lasted the full three minutes–rated the pain an average of 6 on a scale of 1 to 10. Most of the nonrunners in a control group, by contrast, gave up halfway through the test and rated the pain as 10. To race, you have to face and overcome pain. The point? Frog in Hot Water Progression workouts ramp up the discomfort bit by bit, so that by the end you're enduring pain that would have seemed intolerable at the start. Suffer it: In place of a regular tempo run, try a 10-mile progression run with the last two miles about 10 seconds per mile faster than half marathon pace. Shock IntervalsWith experience, we learn to ration our energy throughout a workout.

Three Simple Ways to Improve Running Efficiency I’ve been running for about two years now, and I want to improve my running efficiency. I follow a program that has plenty of variety (tempo, hills, long run, cycling), but I’d love to know what I can do to improve. Thanks a bunch! ~Jacklyn Excellent question, Jacklyn, and one that shows you're a wise runner. Training for speed via intervals, tempo, and other workouts is a great way to improve your overall fitness and performance, and once you add the following elements to your regimen, you'll gain the ability to run faster while using less energy – and that’s the secret sauce! Here are three simple ways to improve your running efficiency. Get Strong. For example, prolonged sitting can cause the glute medius on both sides to weaken or shut off, causing instability and lateral shifting in the hips. Planks (standard, mountain climbers, side plank raises)Squats (single and double leg)LungesClamsPush UpsRow with resistance tube or weightThe Bridge (with both feet on the ground or single leg)

How to Prevent Marathon Fatigue Hi Susan- I live in the Chicago area and did my first marathon last fall in Indianapolis. I'm 52 and my time was 4:01:05 and I was happy with that but want to break the 4-hour mark. Thanks for your time, David Hey David- Thanks for your question and congratulations on your marathon! Squats and lunges will help improve the strength of your quadriceps, glutes, and hamstrings. Here are some other things to consider as you ramp up your training schedule: Assess your core strength because it is essential for maintaining good running form, especially in the latter stages of the marathon. My two favorite lactate threshold workouts are: Warm up beforehand with an easy 2-mile run. 4 to 6 x 1 mile at lactate threshold pace with 1 minute rest between mile repeats10 miles easy, then finish it off with 4 miles at lactate threshold pace Cool down with 1 mile, at an easy pace. Consider your race nutrition too. All the best to you! Susan S. Have a question for our beginners experts?

10 Mistakes to Avoid on Marathon Day Just hours after completing a recent marathon, I raised a bittersweet toast to a race I was already eager to forget. Training for it had cost me countless pancake breakfasts with my kids, and attending it nearly emptied my bank account. But instead of basking in the PR I'd promised my running buddies, I flashed back to futile porta-potty stops, wardrobe malfunctions, and a scary midrace bonk. How did I go so wrong? You don't have to be new to racing to mess up. Mistake #1: I trained wrong As a native Coloradan, I have long assumed my mountain-girl lungs would have me feeling downright bionic at sea level. Lesson Learned: Tailor your training to your event If you're traveling to an event, there's not a lot you can do to control elevation and climate changes. For instance, runners targeting a road race should do at least 65 percent of training (most long runs and some speed sessions) on asphalt. Mistake #2: I got psyched out To counter dread, use visualization and mantras. I admit it.

Running for Time vs. Distance Researchers have found that our minds process distance and time differently. When the finish line of a measured effort is in sight, you get visual feedback about how much farther you have to go, which spurs you to accelerate near the end. Time feedback, however, is discontinuous: You have to keep glancing at your watch. As a result, studies find that you're more likely to maintain an even pace throughout a time-based interval, but run faster in a distance-based effort. RUN BY TIME...TO HONE A SENSE OF EFFORTThe late Harry Wilson, coach of former mile world record holder Steve Ovett, had his athletes spend the winter focused on time-based repeats. ...AND SAVE YOUR PSYCHERepeating standard measured workouts when you're returning from a break or when you're simply not feeling great can be a blow to the ego, or tempt you to overdo it in order to hit more "respectable" splits. ...AND HOW TO KICKMany runners fall into the trap of launching a finishing kick in every track repeat.

9 of the Best Lower Abs Exercises Lower Abdominal Workout – 9 Killer Abs Exercises The modern obsession for having killer flat abs is getting hotter every year. I constantly hear from guys wanting to know how they can get a six pack, while women ask how to lose their lower pooch for a super flat, tight tummy. Looking around, it’s no wonder I get so many of those messages. Chris Hemsworth showing his six-pack and deep V abs It seems all the hottest Hollywood hotties have serious sculpted bods with killer abs these days. They’re showing off the pinnacle of abdominal craftsmanship and have made having an uber-toned torso the embodiment of physical glamour. Known more for her amazing bum, but JLO has really fantastic abs Sculpted lower abs are really the final piece of the fittest of fittie’s abdominal puzzle. They are the realization of perfecting a six-pack — or possibly even an eight-pack. These moves will hit the lower portion of the rectus abdominus and sculpt a deep v-cut. IMPORTANT! Reverse Crunches Ab V Holds Bench Ab V-Ups

Overcoming Mental Blocks Every runner has moments of doubt–and that's not always bad. Wondering if you're up to the challenge of a first marathon reflects a healthy investment in the outcome. And if you haven't trained properly, your concerns are valid. Failure-oriented stress can cause a host of problems. Faster runners They're everywhere–at the starting line, on the road, among your running buddies. A tough course When Beth Strickland of Brooklyn completed her first marathon at Walt Disney World in 6:33, friends prodded her toward the San Francisco Marathon. People who train more Banish guilt over your presumed lack of dedication by acknowledging that your training reflects your life, not someone else's. The idea of a first race "A first-time 5-K can be more daunting for a beginner than a marquee marathon is for an experienced runner," Hankes says. Entering a mega-race TV cameras, elite athletes, mobs of people, online tracking, mythic features (think Boston's Heartbreak Hill)–they're all distractions. 1. 2. 3.

Yoga Inversion Poses for Runners Carving out a few minutes to do an inversion pose (or two or three) after a long run will speed your recovery. Inversions, which either elevate your feet or lower your head below your hips, boost circulation and improve flexibility. They can also help you feel relaxed and reinvigorated, says Rebecca Pacheco, a Boston-based runner and yoga instructor. Start by holding each position for five to 10 breaths and work up to holding them for a minute or two. Downward DogStart on your hands and knees; Curl your toes under and push back, raising your hips and pushing your heels toward the ground. Legs Up the WallSidle one hip as close as you can to a wall. Standing Forward FoldBend forward from your hips, keeping your knees slightly bent. Standing SplitsStart in forward fold with both hands on your mat. Modified Shoulder StandStack two blankets.

How Can I Recover from My Half or Full Marathon? I’m running my third half-marathon this spring and a marathon this fall. Do you have any tips for recovering after the races? Thanks, Breanne Good luck in your races this season, Breanne. You are wise to think about recovery, as it is a very important ingredient to continued progress without detours. Please keep in mind that every runner’s plan is unique and this is a guideline to the flow of a recovery rather than an exact plan. Also important to mention is that every recovery is like a fingerprint—unique—and the secret truly is to listen to your body and serve up what it asks. Recovery begins the minute you cross the finish line and extends for weeks post race. If you notice, both start with a week of a lot less running and light effort, short duration cross-training. As the weeks progress, the running duration increases while the intensity remains easy to continue to healing process while building back running time. Use this as a log to track what works for you. Happy Trails.

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