The Running Shoes

There is a word that most overweight people dislike, it is a word that turns people off and makes their mind switch to another channel to avoid thinking about it.

Unfortunately it is a key part to weight reduction and something that when done correctly can be the cause of your success.

The word is…

Exercise!

Now stay with me here, switch your mind back on to what I am saying stay, in this same frame.

The reason most overweight people do not like the ‘E’ word is because they have set up in their mind that in equals pain and like most people they will do anything to avoid pain. There is a better way and you can find the better way when you begin to understand that there are different ‘types’ of exercise (hey, don’t disappear – stay with me now)

At the lowest level there are 2 forms of exercise, these are;

· Aerobic

and

· Anaerobic

Aerobic exercise causes your heart and muscles to work very hard, pumping blood round your body at a high rate to get the oxygen to the muscles in order for them to keep working.

A side effect of this is that it produces acid in your muscles, lactic acid to be precise. It is this lactic acid that causes you muscles to stiffen up after you have finished, causing you pain. Lactic acid also stays in your system for a long time as your body finds it hard to break it down. If your body cannot break the acid down it wraps it up and stores it as fat!

The main type of aerobic exercise that people do on a regular basis is running, yes this helps build fitness but if you want to reduce your weight you can only concentrate on building fitness once you get down to a sufficient weight.

What you should concentrate on to start with is reducing your weight and nothing else, fitness comes later.

This is where anaerobic exercise comes in.

Anaerobic exercise causes the heart to work harder than normal which still pushes the blood and oxygen around the body but does not work the muscles as hard and therefore does not create lactic acid.

Further more anaerobic exercise helps in releasing stored fat and acid and helps it into the waste system so that the body can get rid of it. Remember you cannot ‘burn’ off your weight. The phrase ‘burning off calories’ is a myth!

The weight you get rid of has to leave your body somehow and it is through your waste system that this happens.

So, what is the best form of anaerobic exercise? I hear you ask

Well, as the title of this article suggests it is walking.

My suggestion to you is that you walk for 1 ½ hours at least 3 times per week and that should be broken down into the following;

· 15 minutes warm up walking at a pace slightly faster than your normal walking pace
· 60 minutes walking at a high pace that gets your heart pumping
· 15 minutes warm down walking at your normal walking pace.

If you cannot manage that to start with find your own level and start there and slowly build up to this level.

Remember the warm up and warm down though as this is vital.

By: Graham Nicholls

running

Running is one of the best ways to get into shape and to stay in great condition, because it is a sport you can practice on your own time, at your own pace, and without a lot of fancy equipment.
However, making running your primary mode of exercise can prove to be a bit problematic because it puts your fitness at the mercy of the elements. Running on a crisp fall afternoon is a lot different than trying to hit the sidewalks for a great run in the heat of a scorching August day or in the frigid chill of a snowy January. Luckily, dedicated runners have developed ways to keep improving their skill and strength even when Mother Nature is not on their side.

During the warm days of summer, the most important thing that you as a runner need to worry about is dehydration. The combination of sweating from exertion and from the heat can take its toll. Many runners who are not anticipating the effects of the weather on their hydration levels end up facing symptoms that range from temporary discomfort to very serious problems that can land even the fittest runner in the hospital. To protect yourself from this summertime menace, be sure to drink plenty of fluids throughout the day. It is crucial to carry a bottle of water or a sports drink on your run with you. But because the stomach can only absorb a limited amount of fluid at a time, it is equally important to keep feeding your body liquid throughout the day in order to gradually replenish the water that you will inevitably lose on your run.

When the weather outside is chilly, runners often have trouble keeping their muscles warm enough, which can lead to injury. Cold increases stiffness, which makes muscles less flexible and responsive, and therefore more vulnerable to trauma. If you are set on running outdoors during the winter, you should plan on investing in some new running gear that will help you protect yourself against the dangers of cold weather. Shoes with enough traction to handle slippery patches of ice, and a good pair of athletic pants that will wick away your sweat while keeping your legs warm, are two crucial parts of safe winter running.

Many runners are firm believers that the great outdoors is the best place to run, and the benefits of sunshine and fresh air are certainly important. However, when the climate is inhospitable for running because of snow, excessive heat, slippery wet ground, or any number of other factors, it is often a better idea to hit the gym rather than the streets.

Running on a treadmill can help you build up your strength and endurance without risking the kind of injuries that hazardous weather can bring. Running on a treadmill is gentler on your knees than running on pavement. Because of this, many fitness experts recommend alternating between outdoor and treadmill running regardless of the weather. By knowing when it is a smart idea to stay inside, you will be able to make sure you avoid weather-related injuries so that you can be in peak condition when you get your next chance to run outdoors.

by Gray Rollins

running

Elopement normally happens to troublesome teen couples. It includes not only the traditional form of eloping, where you head down to the local justice of the peace, but now, many couples are tying their knots in many exciting, out-of-the-ordinary ways.

Most couples will have a day dream and start with exciting plans of a romantic, enjoyable traditional wedding. They dream up wild ideas for creating a memorable event to start their lives together. And then… reality hits. Family members dabble their fingers in the minute details. For example, Aunt Jan offers to sing her favorite love song, in operatic voice, while you want a cellist and pianist. In addition to your family intrusions, you can see your bank account and maybe your parent’s as well, beginning to plummet from all the essentials that make a wedding successful. Estimates put the average American wedding in the $20,000 to $25,000 range. And since 30% of couples end up paying for their own wedding, this can often mean the difference between having a memorable one day event and having a down payment on a home. Plus, coordinating everything… from photographer, to location, to dates, to relatives, becomes an increasingly painful experience.

Other factors have also played an important role in couples who elope. The average age of marrying couples has slowly risen since the 1950′s. This has led to couples who are more independent and not as worried about pleasing parents and friends when they tie the knot. Also, due to high divorce rates, many second marriages lead couples to opt for smaller, more practical ceremonies. It also seems, in general, that social pressures have lessened in regards to non-traditional weddings.

Some couples find they have lived together for several years, and finally decide they just want to legally consummate their relationship. In fact, a large portion of elopers, some independent statistics show up to 75%, actually plan their weddings months in advance. This is much different from the common perception of an instant, spontaneous wedding… which is often how we see elopers portrayed on TV and in the media. If you have hit that point, where you are tired of all the stressful planning, all the schedule juggling, and all the money draining from your account, then maybe it’s time to stop. Relax! And think about the other wedding option… eloping.

It seems that eloping is not a romantic idea at all. It is a wedding strategy that can lessen your stress and give you a lot of fun memories to share others.

By: Mary Williams

running

Since so many sports, including basketball, baseball, softball, soccer, gymnastics, and of course track and field, require good running technique, coaches must concentrate on teaching proper running technique.

Most people and often even athletes and coaches take for granted that if they can run, they are performing efficiently, but this is often not the case. Even with professional ball players, corrections can be made with running technique and\or speed. Running should be analyzed, broken down into smaller parts drills, and then taught correctly.

Foot alignment, knee lift, heel lift, arm swing, and even where the athlete is focusing should be trained individually, corrected, and practiced frequently. Perhaps during training, each portion of the run or the drills/techniques should be used as a warm up for training or for a more enjoyable experience, as relay races.

For a relay race each portion\movement of the run can be performed by a different teammate. Another idea is to have every participant in the race perform a certain portion or movement of the running technique.

A great contest idea for athletes is to use the arm swing for the run; once the correct elbow bend\angle and swing (alternate motion of forward and back) is learned, the number of arm swings per 30 seconds can be timed. Coaches must watch that the athletes keep their arms bent throughout the swing rather than bending and straightening with each swing. The “karate chop” motion is popular and may be a natural movement for some, but it is incorrect. The participant with the most correct arm swings can be the winner.

With the knee lift motion; once it is learned correctly without impact (marching in place and marching forward) and then with impact (running in place lifting knees and running forward lifting knees) the participants can race toward the finish using the knee lift motion. Of course, if the knees have not been lifted to at least hip height or even belly button height the knee lift was not performed correctly and that participant cannot be the winner, especially since the race was specifically designed in order to practice using the knee lift motion for correct running technique.

The same race can be performed using the heel lift or actually the heel to buttocks (kick butt) motion. This motion should be learned separately form the knee lift motion. Once learned correctly using a march\walk and then a running in place and running forward motion, have your participant’s race while using the kick buttocks motion. Remember, if the heels do not touch the buttocks each time, that participant cannot be the winner, especially since the participants were actually learning and practicing the heel lift for proper running technique.

Once both the knee lift and the heel lift have been learned and practiced, they can be combined. It takes a great deal of coordination to combine both! It is easiest explained by stating that the participant must lift one knee (right leg) and then kick the buttocks with the other foot (left). It is lift knee, kick butt. And it takes even more coordination to continue toward a finish line alternating the two techniques! It feels awkward and does take practice.

After the leg motions and arm swing are learned separately, they can be combined. Perhaps try to combine the knee lift with the arm swing or the heel lift with the arm swing. Once each leg motion can be combined with the arm swing, the participant is ready to attempt a sprint toward a finish line using all of the proper techniques. The coach must constantly observe and make useful suggestions to the athletes such as lift the knees, opposite arms, and keep the elbows bent while performing the arm swing.

You see, there is a great deal of learning and careful practice that goes into the proper running technique and eventually an efficient sprint. Just think of how many baseball players would be on base safely and how many more football players would score touchdowns if they ran just a bit faster! And how many more gymnasts would vault more successfully if every one of them would practice running technique on a regular basis.

Besides good technique, many athletes need more speed. This is not something that is improved or learned as proper technique is. And is usually is not improved within minutes or over night. One sports coach stated that anyone looking to increase their running speed should run down hill. This will force the athlete to run faster because gravity is at work. The muscles will be forced to react quicker, thanks to gravity, and eventually the athlete will be able to react this quickly on their own. Quicker reaction\movement equals a quicker run\sprint. The coach must keep the angle of the hill in mind, because if it is too steep there could be risk of injury.

So go out there and help your athletes perform better by teaching and correcting running technique. Good luck and may the force be with you!

The running drills mentioned in this article can be found in the book, “Over 100 Drills and Conditioning Exercises.” It is a training manual that was written for gymnastics coaches, but is useful to physical education teachers, dance teachers, and any coach in need of running drills.

By: Karen Goeller

running

As a runner or other endurance athlete, it is important to know your body and what it needs from a nutritional standpoint to maintain enough energy for extended periods of exercise.
It is also important to understand that men and women have very different nutritional requirements, so there is no one-size-fits-all diet.

Calories Count

A man who runs 25 to 30 miles a week, needs about 19-21 calories per pound of body weight. This means, if he weighs 175 pounds, his daily calorie intake should be around 3,500 calories. A woman who runs the same distance only needs 17-19 calories per pound of body weight. That translates to about 2,400 for a woman that weighs 135 pounds.

The reason men need more calories than women is because men burn more calories than women. Men generally have more muscle than women and less fat.

Carbohydrates

Just like with calories, men need more carbohydrates than women. Men who run 25 to 30 miles a week need 10 – 12 servings of fruits and vegetables each day and 10 -12 servings of grains to meet high fiber needs. A women who runs the same distance needs about 9 servings of carbohydrates and 7 servings of grains daily.

Women require fewer carbs because they burn more fat than carbs while running.

This diet suggestion is for people who work out regularly, such as people run long distances or for long distance cyclists.

Protein

Men need at least four servings each day and women require about 70-80 grams of high quality protein sources. Runners need more protein than sedentary people and men need more than women.

Calcium

Calcium is necessary to strengthen bones and to ensure overall bone health.

Women need 1000 to 1300 milligrams of calcium every day. Women runners often have to take a calcium supplement. Because men require the same amount, it is generally easier for them to get the calcium they need through their diet because of their higher daily calorie intake.

Iron

Both men and women athletes need iron. Men require about 8 milligrams each day and women about 18 milligrams. Women tend to loose a lot of iron during heavy exercise and due to menstruation.

To make absolutely certain a runner or cyclist gets the vitamin and minerals they need each day, a dietary supplement is an absolute necessity. VIBE gives all athletes that edge they need for better performance.

Ordinary multi-vitamin pills and tablets are very inefficient. Typically, only 10% of their performance enhancing nutrients are absorbed into the body.

Liquid VIBE is different. Within seconds after taking VIBE, a full 97% of the nutrients you need for performance are absorbed into the body at the cellular level. VIBE works the same whether you are a man or a woman giving you more stamina from training or competition, giving you quicker recovery from your workout, and faster healing from sore muscles and injuries.

By Karen Vertigan Pope

platform shoes