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Find A Training Plan hi! I used to hate running, biking was my thing! Then we moved to Lebanon and I had to change to swimming. I swim 2k three times (50min) a week (total 6k) and now running, about 3 times a week about 6 to 7k each run (about 50min). Running here, well this country is hilly and not safe in most places because it lacks sidewalks and people drive like crazy. Is my workout good? Running music, the best workout songs, and exercise playlists - Preparing for the Long Run Definition and Purposes of the Long Run For the purposes of this discussion, the distance of a long run is considered to be 10 miles or longer as well as runs that last over 90 minutes. It should be run approximately one minute slower than the pace you plan to run during the marathon or stated another way, one to 1-1/2 minutes per mile slower than your present 10K race pace. If your training schedule calls for a long run of 16 miles, the distance must be run at one time rather than splitting the distance into an 8-mile morning session and an 8-mile evening run. The long run is the most important component of marathon training because it teaches the body to both mentally and physically tackle the challenges presented in completing the 26.2-mile event. One must also be accustomed to running for very long periods of time, and the mental toughness that develops from completing long training runs pays off handsome dividends during the actual marathon. Benefits of the Long Run Rest

11 Training Tips for Running Your First Half-Marathon Photo: Getty Images Running a half-marathon is all the rage these days, especially among women. In fact, a recent Running USA Report revealed that 13.1 is the fastest-growing race distance. What’s more, in 2014, the ladies made up 61 percent of the field. So why are women rushing to the starting line? “We are seeing an exciting time for women’s running in general,” Knox Robinson, coach at Nike+ Run Club NYC, publisher of the international running culture journal First Run, and co-founder of the Black Roses NYC running collective told Health. RELATED: Your Guide to Running at Any Level Adds Jenny Hadfield, founder of “The training is the new way to socialize and catch up with friends. Thinking of tackling 13.1 in the near future? Know it’s possible RELATED: When I Got Divorced, Running Was My Therapy Be selective about your shoes RELATED: 7 Running Injuries and How to Avoid Them Build your base Find the right training plan Give yourself enough time to prepare So don’t skip any.

It's All in the Hips Watch a video of Kenenisa Bekele winning a 5,000m or 10,000m, and it is quickly apparent that he and the rest of the world-class pack with him are doing something different from what most of us do every day. They float around the track, hardly seeming to touch it. They accelerate smoothly and effortlessly. Their legs seem to spin beneath weightless bodies. We want to run like them, but too often we feel like we're muscling our bodies along, pounding the ground and working for each forward push. For the past several years, we've been told to focus on their feet. And yet, many of those who adopted a forefoot strike and the minimalist shoes that accompanied the movement didn't see an improvement in times and continued to get injured. A wide range of experts--from kinesiologists to physical therapists, orthopedists to coaches--agree that the extreme emphasis the running world has put on foot strike is misplaced. What is it we want our hips to do? Before we can own it, we need to feel it.

BIG Marathon Index - General Whether you're new to the marathon or merely reintroducing yourself to an old friend, we're here to help you plan your race build-up down to the last detail. Here's everything you need to know to prepare for - and complete - your best 26.2 miler. How to choose the right schedule You know that our schedules are tried and trusted, but which to choose? Our schedules We have five sets of marathon-training schedules for you to choose from: Our no-nonsense schedules are for non-subscribers. Of course, if none of these schedules suit, you could always use our interactive SmartCoach tool to create your own tailor-made marathon schedule. Or, if you're willing to train seven days a week, you can also enjoy these Hard Training schedules and advice from Mike Gratton. Marathon First-Timers If it's your first marathon, make sure you check out our guide to running your first marathon. If you're completely new to running, then our Get-Started Schedules will take you from zero to running hero.

Bikes | Bike Parts & Accessories | Cycling Apparel & Gear - 10 Signs That You Need a Rest Day From Runner After disappointing performances in a couple of key tune-up races last fall, a depleted Ryan Hall made the hard decision to withdraw from the Chicago Marathon. Too many grinding 15-mile tempo runs at a five-minute-per-mile pace at 7,000 feet with too little rest afterward had finally caught up with him. "I love to push my body," he says. Problem is, if you don't take time for proper R&R, your body won't adapt to the stress of your training—you won't get stronger or faster, explains Stacy Sims, Ph.D., at the Stanford Prevention-Research Center, School of Medicine. First, your sleep patterns and energy levels will feel the effects. So in preparation for the 2011 Boston Marathon, Hall used an online recovery-tracking program called Restwise, which looks at simple biological markers input by the athlete first thing each morning, calculates a daily recovery score from 1 to 100, then trends it over time. Pay attention to the following 10 markers. 0-1 GREEN LIGHTYou are clear to train hard.

Sprint (running) Usain Bolt, world record holder in 100 m and 200 m sprints Sprinting is the act of running over a short distance at (or near) top speed. It is used in many sports that incorporate running, typically as a way of quickly reaching a target or goal, or avoiding or catching an opponent. Human physiology dictates that a runner's near-top speed cannot be maintained for more than 30–35 seconds due to the depletion of Phosphocreatine stores in muscles, and perhaps secondarily to excessive Metabolic acidosis as a result of Anaerobic glycolysis.[1] At the professional level, sprinters begin the race by assuming a crouching position in the starting blocks before leaning forward and gradually moving into an upright position as the race progresses and momentum is gained. The set position differs depending on the start. Note: Indoor distances are less standardized as many facilities run shorter or occasionally longer distances depending on available space. 60m is the championship distance. A 200 m bend

Marathon mantra(s) | otrops If all goes as planned, I’ll be running a marathon when this post goes out. This will be the first one. While training, I tried to keep in mind a few things to maintain the best running form possible. I experimented with a few running chants, but eventually boiled it down to seven items of three syllables each. So if you passed me while I was running, I was often the crazy guy mumbling to myself. When I’m running, I often think about things I’m trying to improve on in my life or problems I’m trying to solve, so inevitably these items became intertwined with those thoughts. So without further ado, here are the seven things I mutter to myself while running. 1. This is basically a reminder to “run tall.” 2. I borrowed this from yoga (specifically from Rodney Yee’s Yoga Conditioning for Athletes. 3. I tended to take shallow breaths when running. 4. I spent some time trying to raise my cadence, running to a click track as I gradually increased the number of steps I took each minute. 5. 6. 7.

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