The Running Shoes

A load of marathon training schedules set you multiple runs per week, a few even getting up to 10 or more runs per week. However, it is budding to reduce this to only the core 3 sessions every week and if you compare such a plan to a more fuller plan, you would see that a lot of the dropped sessions are just gentle plodding runs, that do not really help.

I tried it myself for the first time some years ago. After a couple of marathons with 10 scheduled training runs per week I tried a couple of races with far less runs each week. The difference? Well I was less tired, completed the planned sessions and didn’t pick up a single injury, whereas in the ‘full’ plan I had suffered several injuries.

So, how does it work? Well the three core sessions exist whether you train 3 or 10 times each week. The rest of the sessions are on the whole, just wasted effort. In fact, surveys and personal experience show that you would be better off doing something else.

Your three weekly sessions are quite straightforward. First and foremost is your weekly long run. Yes, that dreaded session of several hours of running. For faster runners this can be in the region of 20 – 21 miles. For all runners, a maximum of a three hour run is over enough. Build this run up slowly, adding around 10 minutes or a mile to the session a week until you reach the target. And you just need to run the full distance a few times, so if you are well organised, alternate weeks of a full long run with a week of a half length long run.

If your first run is to improve your endurance then the other two sessions are to improve your speed. Sandwiched between a 10 minute warm up and a 10 minute warm down, tackle one of the many different interval sessions on each of these runs. From fartleks to long intervals or short intervals, there are a whole variety of speedwork sessions to try out. Variation is the key here, both to keep you from being bored with the sessions and also to keep your training working on different areas.

But, what about the rest of the week? Well three fitness sessions every week is not enough so something else is needed, both to keep you fit and to train your properly. And this is where cross training comes in to play. Probably a good hard cycle ride or a swim, or possibly weights or kettlebells. Pick at least 2 other sessions every week to keep the fitness up, whilst not straining the same muscles that you are using for running.

Hopefully, you will then see your next marathon time quicker than your last and possibly even a PB?

Written by Keith Lunt. If you want to find where to buy kettlebells, call into NWKettlebells.co.uk

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Marathon running became very popular kind of sports these days, and many humans are fond of it, but the feeling of frustration arises very often. There are two reasons for this: people feel defeated either because they do not complete the event, or just have many troubles in this. There are a lot of marathon training programs and all of them vary from each other, there are no the same programs as they vary according to the preparation of the runner to the marathon training and the time schedules. If you desire to select the correct marathon training program, then it is better to keep in mind the level of your activity. The marathon programs are various and they are categorized according to the different levels. So, these levels are:

If you are a novice in this kind of sports, then you need ‘First Time Runners’ program. If you have performed 1-3 marathons then it is better to try ‘Beginner’ program. If you have the experience of 4-10 marathons, then take ‘Intermediate’ program for you to complete. When you reach some results and you have the experience, that is you have finished more than 10 marathons, in this case it is suggestable for you to take ‘Experienced’ program for runners. And finally, if you are the competitive and the very experienced runner, take ‘Elite’ program to accomplish. If you do not know what program it is better for you, then you should try at least two of them to understand which one is easy for you. When choosing the right marathon training program here are some tips that you are obliged to keep in mind:

The first tip to remember is that you should try the program that has the middle length. It implies that it must be neither long, nor short. It may occupy at least 14-18 weeks for exercising, but if you are the first time runner, then it is better to choose more weeks.

The second point is that you should combine in your marathon training program the days of easy and hard running.

Set the purposes for yourself to reach them in a week to see on what level you are in achieving the purposes.

Do not set the unreal goals for you. If you are the elite runner, then the peak of the weekly distance is 45-65 miles, and if you are the novice, then you should take less.

Be flexible. What does it imply? It implies that it is better to take the free day from your trainings if you really need it and choose the program that will allow you to do this, without reminding the purposes you have already reached with it.

Do not select more than 20 mile run, if you are the newcomer, it is better to run 20 miles two times per day. When you achieve the elite stage, you will have the ability to extend the runs if you want.

Choose the marathon training program that is in the middle of being too demanding and too relaxing.

When asked, “who are you?” I often reply, “I’m a runner”. Just like when people describe themselves as what they look like and what they do for work, for me running is very much a distinct part of ‘me’. I run nearly everyday (yep even Christmas Day). As a fellow runner here are my top 8 reasons why I love to run!

1. It simply makes me feel good

There is no more basic way to put it, running makes me feel good. Physically I feel like I ‘run out’ all the self-doubt and worry of the night before. I feel as though bitchiness from work fades away when I am out pounding the pavement. If I ever have an argument or fight with one of my friends, after a run it never seems as bad and that we can work it out. If I am feeling lethargic or have a bit of a headache I always seem to find that a couple of glasses of water followed by a good run is the best cure. I couldn’t imagine wasting a couple of days doing nothing because I felt ‘tired’.

2. I always finish a run in a better mood than when I began

Whether I am feeling crappy to start with or start my run already feeling pretty good, I never fail to come back from my run feeling even better. Running for me is like the perfect natural drug – if I am upset or stressed it helps relax me. If am feeling good then it helps me feel even better! It’s like the perfect drug, all the benefits without the nasty side effects! If people who didn’t run only realized it’s not some elusive magic pill they need to take but just a pair of runners and some comfortable clothes…

3. I often see some funny things out on my runs

I run at all different times of the day, sometimes it’s first thing at 6am other times its last thing at 9.30 at night and then on other days I’ll sometimes through in a midday run. Yet no matter what time, I often see some interesting, crazy things. Whether its people doing the housework naked (don’t ask why, I don’t get it either), or other runners out in jeans and a jumper (yep seen that more than once before), running never fails to show you lots of things that make you go huh??

4. I get to see lots of exciting and interesting places

Just the other day I ran with a friend in her neighborhood and we took a path that she did not even know existed yet she had lived and ran in the area for over 10 years. We managed to discover a great running track through the park area that she had never experienced. It was a great run, one that we both enjoyed and we got to discover new and enjoyable trails.

It’s a easy way to explore the local areas when I am holidays, and people are always so friendly in the morning when you out running. I love getting up on holidays on the nice summer mornings and running in whichever direction live takes me on that day. I always find my way back and in the run find and explore new places I never even knew existed.

5. I can explore how I’m feeling without people judging me

Sometimes I use my run as my own personal psychology. I use the time the explore how I am feeling about a particular situation and give myself permission to follow different lines of ‘what ifs’ and different scenarios all while I feel safe that no one will know what I thought. I find this really useful when I sometimes get a little irrational in my thinking. During my run I give myself permission to think as crazy as I like. For me it helps ‘get it all out’ so to speak and usually once my run is over I feel much more calm and balanced and my thinking is not so neurotic!

6. It helps me to keep my butt in check!

I love to run…. and I love to eat! And I like to eats lots of food, glorious food. For me eating is a really pleasurable thing to do but I don’t like being overweight. This is one of the reasons that I definitely love running. I can eat more food and getaway with the odd indulgence and not pile on the weight because running helps keep me in good shape and burning the excess calories I sometime binge on. Over the holidays I find if I just throw in an extra run or add on another 15mins here and there I can pretty much avoid putting on the ‘festive pounds’

7. Less chance of dying from a heart attack or cancer

I don’t want to die a young woman and I don’t want to spend the last 20 years of my live as a dottery old lady. I want to live for a long time and do it in style, enjoying my retirement years being active and playing with my future grand kids. I don’t want to be in a nursing home wearing a nappy and thinking that the walk from the bed to the kitchen is exercising.

We are always hearing how the biggest killers we face are heart disease and cancer. Well I fully intend to have a strong healthy heart as long as I have anything to do with it! As long as I am in control of my life, I will keep building and using my heart and lungs to stay fit and healthy. My life is so busy; I don’t have time to have a heart attack or a stroke. I’ll take healthy and fit over fat and unhealthy thank you very much!

I remember reading about how cancer is less common in people who exercise regularly, with more and more people getting cancer it seems to me that this alone is a good enough reason to exercise. As the world seems to be getting fatter and fatter and more and more diseased and unhealthy, I think there are some of us out there who are determined not to be one of those people, hopefully our examples of health and fitness (and less heart attacks, strokes and cancer) will be a shining example to the rest of the population.

8. Create amazing memories with my friends

Just a few weeks ago 3 of my friends and I completed our first marathon. We loved it, it was such a joyful experience, not only did we all cross the line but we had a great holiday out of it. It was cold and wet where we lived but the marathon was in a nice warm, sunny climate. So we ended up having the whole week in the warmth and sunshine. Two of my friends never in a million years thought they would be able to run a marathon so that was pretty cool that we all shared the experience of training for it and then on the day doing it together. For me that was an experience with 3 of my best friends that I’ll remember forever.

So there you have it, my top 8 reasons for why I run. I hope you enjoyed them and it got you thinking about why you love to run, or if you don’t – hopefully it inspired you to get out there and start running yourself. If you enjoyed my reasons, please come visit my site and post a comment about your reasons for running at Womens Asics Gel I’d love to hear from you!

Create a great day,

Bree

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Talking about the largest manufacturers in the category of fitness equipments and Horizon does not find any mention, it’s hard to digest. Horizon has been rated as the fifth largest producer of treadmills, worldwide. With time, the brand has come up with state-of the-art machines that have successfully catered to the needs of the people, who are fitness freak.

Besides treadmills, Horizon is also in the manufacturing of various other machines like elliptical trainers, rowing equipment, cardio fitness machines, to name a few. Horizon has ventured into both, home and gym-use equipment. Its popular lines of treadmill include Omega, Paragon and Quantum. It is flaunted by its manufacturer that each of these machines before being launched in the market, is subjected to rigorous testing.

Well, you have from contemporary jogging, walking and running to practicing on extreme inclinations, everything at your disposal by this maker. Most of the Horizon treadmills feature low frame makeup, which makes them suitable for use in rooms that have a low-ceiling construction.

Now you could be planning to buy Horizon Treadmill. But before buying a treadmill, the rules remain the same. You ought to do thorough research about the model of treadmill and your personal health requirements to home in the best suited treadmill. Here is your quick guide on some of the most preferred models of Horizon Treadmill:

The T74 series: This series flaunts features like a drive system, lift system with a suspension and an electronic console. The significance of a drive system is that it gives power to your treadmill belt. The drive system technology that T74 carries is the best in the market. The console system gives the machine an ability to display speed and heart rate. This system also supports the incline keys.

The treadmill also includes a cushioning system that helps in absorbing shock. And not to forget, the machine has a lift system. This lift system helps you to make the storage easy by raising and lowering the deck of the treadmill. To move the machine, the machine is equipped with wheels. This treadmill gives you eight workout programs with a 15-year warranty.

The T73 series: These machines come with a 12-year warranty. The flaunting features are an on-demand speed, adjustments system for inclination, a three zone cushioning system and a set of eight workout programs.

The T72 series: This line of treadmills by Horizon has been rightly termed as a “demand control” machine. These are the treadmills that have been designed basically for commercial use. They come to you with six workout programs and a ten-year warranty.

The T71 series: T71 series gave the Horizon manufacturers an entry into the field of treadmill manufacturing. The model features everything, from a sports club design to the presence of a console feature that helps you walk with ease.

From amongst all the models mentioned above, the T74 and T73 are the best. These models have been designed primarily to support a wide spectrum of activities. But all in all, your budget and fitness needs will primarily decide on your treadmill pick.

By: Ashish Jain

There is some controversy as to whether or not running or walking is the better exercise. Each form of exercise has its own pros and cons. If you are wondering whether or not you should be running and exercising, you may want to consider the positive and negative aspects of each before you choose one.

Consider Doing Both

Keep in mind that a lot of people feel as if doing a workout that is a combination of both is ideal. Walking provides excellent cross training for running and vice versa. And that way you can reap the benefits of both. If the workout includes alternating bursts of running and walking you can get the best of both worlds.

Risk of Injury

It is important to note that it seems that runners have a higher risk of injury than walkers. Running is a higher impact sport than walking is. If you have joint problems or are struggling with constant injuries, walking is the better choice. If you walk at a fast pace, you will still burn adequate calories.

Weight Loss Considerations

At first glance, it may seem as if running can help you lose weight. This is partially true. Runners tend to burn more calories because they go faster. However, if a walker is focused on going at a fast clip, they could also burn enough calories to lose weight. With walking, it is easier to get complacent.

Examining a Duke Study

There was a study done at Duke University that attempted to analyze which is better for weight loss, running or walking. The end result of the study was that the two were nearly identical. The key is that the walkers need to maintain a fast pace and not reduce their stride to a stroll. However, runners and joggers experienced better protection against heart disease.

Running Burns More Calories

You can’t escape the fact that running burns more calories. The current lore is that walking a mile and running a mile burns approximately the same amount of calories. However, runners will complete that mile a lot quicker than the average walker. So, thirty minutes of running will burn a lot more calories than thirty minutes of walking. Despite the results that the Duke study indicates, running should help you lose weight quicker.

Health Benefits of Exercise

But no matter which activity you ultimately choose, running or walking, the important thing to remember is that leading an active life is important to building an overall state of health. The key to staying healthy is to keep moving.

By: Gray Rollins