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The 8-Week Beginner's Program

The 8-Week Beginner's Program
The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week's plan also includes a motivational quote and a training tip. Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week. Or you might decide that you want to do more, in which case you can consult the many training programs offered by our online SmartCoach tool. Here are 4 key points to consider before you begin the 8-Week Program. 1. 2. 3. 4. Week 1 "Sit as little as possible. Training tip: To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. Week 2 Week 3 "Obstacles are those frightening things that become visible whenwe take our eyes off our goals." Related:  runningSports

Start Running: The Beginner Running Plan You can become a runner (really)—or pick up running again. This running program, designed by coach Jenny Hadfield, co-author of Running for Mortals, will take you from running newbie to 30 minutes of running in four weeks. Whether your goal is to run a 5-K or to drop some extra pounds, in one month you'll be well on your way, with the transformed bod to show for it. For all weeks:Warm Up: 3 minutes. Start easy, progress to a power walk.Cool Down: 3 minutes. Gradually dial it down to an easy walk.Frequency: Perform running workouts 3-4 times per week, every other dayCross-Training: Add a total-body strength-training workout and either yoga or Pilates on two of your off days. WEEK 1Get Outfitted The two most important pieces of gear a runner needs are a supportive, high-impact sports bra and running shoes. Week 1 Runs Warm up Run 2 min, walk 2 min Repeat 7 times (28 minutes total) Cool down Week 2 Runs Warm up Run 3 min, walk 1 min Repeat 7 times (28 minutes total) Cool down

Coconut Oil Detox: The Most Powerful Method To A Healthy Digestive System Do you have a question about coconut oil detox? Ask anything! And do share your story or tip while at it, or vice versa. Click on the links below to see some excellent questions, great stories and tips about coconut oil detox. Coconut vs Blood Group I am an AB Blood Group person and, regrettably, this wonderful fruit numbers among our AVOID foods. Coconut Oil for Candida I'd like to mouth rinse with coconut oil for oral thrush but I cannot digest oil. Coconut Oil is a Solid Coconut oil is a solid and obviously melts when heated. Weight Loss: Water-only Fast VS Coconut Oil & Water Fast? Hello, Will I lose more weight on a water-only fast or on a coconut oil and water fast? How Long For First-Timers? I am now seriously considering putting myself on a coconut oil detoxification program. Coconut Oil and Other Cleansing Programs Hi, I have candida and plan on doing some major cleansing this month. Coconut Oil Detox vs. Weight Gain? Giving Coconut Oil to Disabled Child Externally?

How to Prevent Common Running Injuries It's an all too common scenario: Runner begins training program. A month or so later, a twinge settles on a knee. Runner stretches, pops ibuprofen, keeps running. A few—or maybe 100—runs later, runner is on the couch, ice pack on knee. What are the chances? The answer isn't exactly clear: A review of studies suggests that as few as 19 percent or as many as 79 percent of runners are sidelined each year. The good news: Researchers are on the hunt for an injury solution, perhaps more fervently than ever, in part thanks to the release of Born to Run in 2009. The true cause is all of the above. Most experts agree that to lower injury risk, you need not a magic bullet but a loaded gun. Add StrengthIn the battle against injury, a runner's best armor is a strong body. When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground. This video shows you how to perform the exercises below: Can Strength Training Fix Faulty Form? Find Shoes

12-Week Half Marathon Training Schedule for Beginning Runners - HalfMarathons.Net Training Plans > Half Marathon Training Schedule for Beginning Runners Before starting any training for running the 13.1-mile half marathon distance, whether it's in an organized race or on your own, you should be regularly running approximately 10 to 15 miles per week. If you're a beginning runner, it's always a good idea to consult your doctor before starting anything as strenuous as training for a half marathon, especially if you're over age 35 or 40. With that in mind, below is the training schedule that the publisher of this site has followed in past races, one that's worked out well. 12-Week Training Schedule • 16-Week Plan • 20-Week Plan Rest Days Especially for beginning runners or those who may be experienced at running but training for their first half marathon, it's important to take two days off from running during the week to allow your joints and muscles adequate time to rest. Water Walking & Taking Breaks Consult the Experts Related > 16-Week Training Plan> 20-Week Training Plan

Preparing Green Smoothies | Eat Green Go Green The idea to blend various kinds of leafy greens, fruits and vegetables to create a liquid soup with a baby food consistency is not new. About 5 years ago that Victoria Boutenko (from the Raw Family) greatly popularized the concept of the Green Smoothie. The Green Smoothie is essentially a blended salad made with fruits and leafy greens, with some optional water, blended at high speeds to smooth consistency. Generally, hard or savory vegetables such as carrots or tomatoes are avoided. Only fruits and leafy greens are included. Great Ingredients For Your Green Smoothies GREENS: kale, bok choy, chard, spinach, parsley, romaine lettuce, mint, basil, cilantro, arugula, swiss chard, dandelion, collard greens, beet tops, or other. FRUITS: bananas, pears, apples, mango, strawberries, raspberries, blueberries, peaches, kiwi, pineapple, melon, papaya, watermelon, grapes, or other. VEGGIES: cucumber, celery, avocado (small amount only). Some fruit and green combinations you may want to try: 1. 2. 3.

The Best Foods For Runners Most supermarkets stock more than 30,000 items, yet every time we race up and down the aisles of the grocery store, we toss into our carts the same 10 to 15 foods. Which isn't such a bad thing, as long as you're taking home the right foods--ones that will keep you healthy, fuel peak performance, and easily cook up into lots of delicious meals. So before your next trip to the grocery store, add the following 15 foods to your must-buy list. Then, when you get home, use our tips and recipes to easily get them into your diet and onto your menu. Add to your cart: Almonds Runners should eat a small handful of almonds at least three to five times per week. Add to your diet: Add almonds and other nuts to salads or pasta dishes, use as a topping for casseroles, or throw them into your bowl of hot cereal for extra crunch. Add to your cart: Eggs One egg fulfills about 10 percent of your daily protein needs. Add to your cart: Sweet potatoes Add to your cart: Whole-Grain Cereal with Protein Ingredients

Hal Higdon Training Programs Half Marathon Training Guide - Novice 1 Program BEFORE STARTING TO TRAIN FOR A HALF MARATHON, you need to possess a basic fitness level. And if you are over age 35, you probably should see your doctor for a physical examination. But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race. The following schedule assumes you have the ability to run 3 miles, three to four times a week. If that seems difficult, consider a shorter distance for your first race--or take more time to develop an endurance base. The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway. Pace: Don't worry about how fast you run your regular workouts. Distance: The training schedule dictates workouts at distances, from 3 to 10 miles. Rest: Rest is as important a part of your training as the runs. Long Runs: The key to getting ready to finish a Half Marathon is the long run, progressively increasing in distance each weekend.

Comfort Food – Bitter Gourd-Tomato-Tamarind Curry : Live To Eat Posted on | September 18, 2009 | 53 Comments | Comfort food has been discussed to death over here and in many other forums. To me, comfort food is what I won’t mind eating every single day of my life if I had to. In fact I had a post about two years ago asking the readers to share their pick if they had to chose one single meal for the rest of their lives. Hey, that gives me an idea, since I’ve met many new friends after that post, let’s play that again! So tell me, If you get stuck on a deserted island, and you can pick only one specific meal for the rest of your life, what would you pick? So, why am I talking about comfort food again? Ingredients Method Soak the tamarind in water, if not using the paste. Puree the tomatoes in a food processor if using whole tomatoes. Cut the bitter gourds into half lengthwise and scoop out the seeds. Heat about ½ of the oil in a sauce pan and sauté the bitter gourd pieces along with a bit of salt till they start to brown a bit, but still soft.

Stretching for Runners Stretching is a form of exercise in which specific muscles are stretched in order to build flexibility and relieve tension. Believe it or not, stretching is one of the most controversial subjects in exercise and sport. For many years, experts, would-be experts, athletes, and coaches have disagreed about many aspects of stretching. Runners following a training program tend to focus on building endurance and speed. Before stretching, always jog at least 10 minutes to warm up the muscles. Studies suggest using just one form of stretching is not as beneficial as using a variety of stretching routines. Eating Tips for Runners If you're heading out for an hour or more, you need some fuel at least 30 minutes before you run. "I generally go with the three-to-one carbs-to-protein ratio," says Anna Wood of New York City, who likes whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat help it last. "Peanut butter settles well in my stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts," says Jenny Jensen of Redmond, Washington. When I run, I plan out the snack I'm going to eat after I'm done." If you're rolling out of bed, not starving, and only going for a few miles, you probably don't need anything more than a few sips of whatever gets you going. You'll need to refuel on the run if you're going out for longer than 75 minutes. For runs less than 45 minutes, water is enough. Postexercise, aim to refuel within the "glycogen recovery window" of 30 to 60 minutes, says Len James of Savannah, Georgia. Carb Faves Based on 4,034 respondents.