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Pick The Perfect Running Program For YOU!

WeightLoss — Sat, 21 Nov 2009 17:19:35 +0000

Discover How You Can Increase

Your Run In A Matter

Of A Few Months!

Exclusive Offer!

Never Before Revealed Information!

Dear Friend,

Now, you can implement the same kind of training that runners use to train for marathons, races and other running events! You can steal the strategies that runners use to get to the next level. You will be able to discover the secrets that they use to get to where they are at today.

If your running speed is not up to par, this report, "Distance Running – Pick The Perfect Running Program For YOU!", can help you get up to speed on the level that you need to be at with your running. There are six different running programs that explain how you can do just that, along with other tips that are crucial to your running success.

This could be the most important thing that you will ever read to make those strides that you need to make in your running pursuits.

This report will explain how you can train to be like some of the other runners that are involved in different races and marathons. Before you know it, you will be running in some of the most well known running events and being able to win, just because of the training that you received.

Also You Will Discover…

How eating right can help you while you are training. It is essential that you eat the right kinds of food in order to have the stamina you need to train. You must also have plenty of fluids to keep your body hydrated. There’s nothing worse than not keeping fluids in your system while you are training.

How important it is to have to right kind of running shoes. This report explains how you go about doing that. If you are wearing the wrong kind of shoes, it can affect you while you are training and you won’t get the maximum benefit from it.

How crucial it is to work on preventing injuries. Injuries can slow you down a lot. In fact, they can even be a deterrent on your training. You may have to stop altogether until that part of your body has healed. Even then, you still have to be careful when you are trying to come back and train.

Why stretching and warm-ups are crucial to your training and what could happen if you don’t implement them on a regular basis.

You will learn about the training involved:

One of the first thing that you have to do every day while you’re training
How to keep your back and hamstrings strong
What kind of training to incorporate on the weekends
The average distance that you should train
Why you should have a schedule
How many days a week runners train
What you should incorporate in your training
What you should do in between training and running

Here is what you will learn inside this guide….

How Much Is That Worth To You?

I guess that is kind of a silly question; “How much is that worth to you?” is kind of like asking how much does running mean to you. I am sure the answer would be “invaluable.”

I am sure there are fancier hardbacks out there on the market, however the information you will get inside of the “Distance Running” guide is practical information that anyone can benefit from.

This guide is not marketed towards the rich or the poor, it is marketed for anyone who wants to be able to better under distance running.

It will teach you everthing that you need to know in easy to understand, plain English.

Get Your FREE Copy Today

Running 101: A Beginner’s Guide

WeightLoss — Mon, 13 Jul 2009 23:41:39 +0000

Running Tips

Make the most of your run with these tips, including how to incorporate strength training into your running workouts.

Thinking of trying a running program, but not quite sure how to go about it? We kept a running list of your running questions — and we’ve got answers.

Running Basics

How fast should I run? How will it feel? What should I eat? Could I do a race? Trying a new activity like running can bring a certain level of anxiety. But relax! Running is a great activity for anyone to try, regardless of age or fitness level. We answer your questions — and tell you how to get started.

How do I get started on a running plan?

First, plan your schedule so that you’re sure to set aside time to devote to your new running routine. You can reap fitness rewards with just 30 minutes a day, three to five times per week.

When you start running, don’t plan to go too far or too fast right away — doing so is the number-one cause of injury among runners. Start by running for 20 minutes at a time, three times per week. Gradually increase the amount of time you’re running and the number of days you run, but do not increase either until you feel comfortable completing your current level of training. If 20 minutes is too much, don’t be afraid to take walking breaks. Perhaps begin by running for 4 minutes and walking for 1 minute, until you complete the 20 minutes. As you get stronger, begin eliminating the walk breaks.

When you’re a beginner, it’s not necessary to worry about how many miles you are running. Focus on the number of minutes instead. Gradually you’ll begin to cover more ground in the same amount of time, and that’s when you’ll want to increase the duration of your workout.

What equipment do I need?

One advantage of the sport of running is that so little gear is required. But the most important investment runners should make is in a good pair of running shoes — not cross-training, walking, or tennis shoes. Running shoes are best purchased at specialty running stores, where employees can recommend models based on your ability and goals. Many will also watch you run, to make sure the shoes you buy complement the way your foot strikes the ground.

You should also have a quality, well-fitted sports bra, preferably made of wicking material to keep you cooler and drier. A digital sports watch is also helpful. As you advance in your running and set new goals, a heart-rate monitor is nice to have, to make sure you keep your effort level where it should be.

How sore should I expect to get?

Your legs will be sore in the beginning, but if you keep up the routine, the leg soreness will subside relatively quickly. If you feel acute pain anywhere, stop running for a few days and let your legs recover, to prevent injuries. Shin splints are the most common injury, usually incurred when you overdo your training or wear improper shoes. Be aware of the difference between being tired and being injured, and make sure you’re not encouraging overuse injuries.

How-To Training

How fast should I be going? Should I be out of breath from the beginning?

Running will certainly feel challenging at first and you will be slightly out of breath when you start. That should eventually subside. It’s helpful to use the "talk test." If you can hold a conversation while you’re running, you’re at a good pace. Once or twice a week, however, go for a shorter run, but complete it at a higher speed so that talking is more difficult. It will help increase your fitness level and cardiovascular strength.

Should I run on the treadmill or outside?

Both have advantages. Treadmills are a perfect alternative when the weather is uncooperative and can be helpful in easing into new distances or paces. Adam Krajchir, head coach and program director for the New York Road Runners Foundation Team for Kids, believes that treadmills complement outside running because the cushioned surface reduces the risk of injuries that many runners get from constantly pounding their legs on pavement outside.

"Run, wherever you can, inside or out," he says. "Getting into a regular routine is more important than finding a perfect solution."

Should I avoid hills? How should I change my form if I come to a hill?

Running hills is a great way to improve leg strength and burn calories. When you run up a hill, shorten your stride and pump your arms forward. Going down a hill, let gravity do the work and give it a little help by leaning slightly forward.

What are side stitches and how to I get rid of them?

Side stitches are common and are caused by a lack of oxygen in your GI muscles. To stop them, Krajchir recommends exhaling hard and long or bending over at the waist while exhaling. You can also slow down your pace until the stitch subsides.

If side stitches become a recurring problem, Krajchir suggests avoiding solid food immediately before a workout and making sure you’re always well hydrated.

Food, Weight, Racing

What should I eat?

Running burns a lot of calories — an average of 100 calories per mile — but it is not a license to eat whatever you want. You don’t need to change your diet unless you’re training for an endurance event like a marathon. But it’s important to not restrict carbohydrates. Get plenty of protein to rebuild muscles, and eat sensible, healthy, high-energy foods (plenty of fruit, vegetables, and whole grains).

Danny Dreyer, author of Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running, recommends that runners experiment and find what works well for them. For those trying to lose weight, try to balance the percentage of fats, carbohydrates, and proteins, with the majority of intake coming from carbohydrates, followed by equal parts fats and proteins.

Will I lose weight?

If it is your goal to lose weight, running is an excellent way of doing so. As with any exercise program, if you expend more calories than you intake, then you will lose weight.

"My best advice is, if you want to regulate your weight, learn to regulate your diet first," Dreyer writes in his book, "and let your running regulate your toning."

I’d like to enter a local 5k road race. Will I finish last?

Setting a goal to run a 5K (3.1 miles) race or any other distance is an excellent way to stay motivated and true to your running routine. Local races attract people of all abilities and provide a supportive and encouraging environment to complete a goal. Many people walk the entire race, while others will sprint from the beginning. If you’d rather wait until you’re sure you can run the entire distance, sign up for one that is three or four months away, and work toward the goal.

Words You Need to Know

Use this glossary to follow our running plans.

Rate of Perceived Exertion (RPE)

How hard you’re working on a scale of 1 (sitting) to 10 (sprinting).

RPE 4 to 5: Easy; you can talk with little effort.

RPE 6 to 7: Moderate; you can talk, but you’re slightly breathless.

RPE 8 to 10: Hard; you can only speak a few words as you run.

Cross-train

Swim, bike, walk or do total-body strength training for 20 to 30 minutes. "Activities that don’t tax running muscles are ideal," says running coach Scott Fliegelman. "If lifting, keep reps high, weights low, and make sure you’re not overly fatigued for key workouts."

Strides

Short, fast intervals. Not a sprint, but running as fast as you can (RPE 8 or 9). Jog easy (same duration as stride) after each.

Off

Rest! "Following a strenuous workout, muscles need to repair their microtears," says Fliegelman. Twenty-four hours of R&R helps.

By Erin Strout from FitnessMagazine

Many Tips for Running in the Heat

Triathlon Training Tips

WeightLoss — Sun, 05 Jul 2009 13:40:32 +0000

Tips by Dave Scott, a six-time Ironman Champion and first inductee into the Ironman Hall of Fame, has been a figurehead in the sport of triathlon for more than 20 years. As an athlete and spokesperson, Scott's dynamic presence and notoriety spans worldwide. He capped his career by placing second overall in the Hawaii Ironman in 1994. Because of Scott's knowledge and dedication to all athletes and health enthusiasts, he is one of the most sought-after coaches, speakers and seminar presenters.

GENERAL TIPS

Save your knees. Wear tights while running and cycling when it is cooler than 60 F.
Count and record your total minutes and hours, not yards or miles.
Get yourself videotaped one time per month and critiqued by a professional.
Take a warm shower for only five minutes on race morning to elevate skin temperature.
Exercise lightly (10 to 25 minutes) the day before your race in all three disciplines.
Set concise, attainable short-term goals for the next 10 to 14 days, and tell your training partner and/or spouse so they understand.
Don't worry about the weather, work, or time. Get in at least 20 minutes – you'll feel better.
Eliminate the "should haves" and the "how tos." What do you want?
Take a longer, slower warm-up (10 to 12 minutes) and include an easy cool-down (five minutes) during the cooler months.
Keep a log that records the basics – how you feel and other stresses in life.
Stretch every day, even if it is only five to eight minutes.
Eat 60 percent of your total daily calories before 1 o'clock.
Spread out your protein intake evenly over three meals.
Have three main meals and a mid-morning and mid-afternoon snack.

RUNNING TIPS

Warm up slowly – four to five minutes slower per mile than 10km pace.
Stop and stretch after running a warm-up of 10 to 12 minutes.
Walk backwards for five minutes after your runs to benefit your knees.
Relax your lower abdominals and lean slightly forward with your upper body. This eliminates lower back tightness.
Watch your leg swing on video or a treadmill. Make sure your feet track straight through without rotating hips outward or swinging foot wide.
Ice your knees after your long run – up to 20 minutes.
Look at the horizon, not down at the ground when running.
Don't squeeze shoulder blades together and relax your arms.

CYCLING TIPS

Lower your seat 1 to 3 millimeters in the early season to enhance concentric circles and triggering gluteals at the top of your stroke.
Keep your toes "light" when pushing down. Use the balls of your feet to initiate power on the downstroke.
When standing, keep hands light on the brake hoods; don't wear out your triceps.
Concentrate on six smooth circles with your right foot (relax your left), then switch to your left side. Repeat six times per leg.
Pull lightly on the brake hoods when standing and don't release the pull until your foot is at the bottom of the stroke.
Flatten your bike seat. Tip to back of saddle should be perfectly flat.

SWIMMING TIPS

Include 30 percent of total workout time doing other strokes (fly, backstroke, and breast-stroke).
Include 200 to 400 yards of flutter, dolphin and back flutter every swim workout to enhance body position.
Practice alternate breathing at different speeds.
Use one paddle on one hand to correct catch and finish – for example, 3×50 with paddle on right and 3×50 with paddle on left; then 3×50 both hands.
Paint your fingernails a fluorescent color and get your stroke videotaped (you can see your fingers under water).
Practice sculling with hands out in front in prone position.
Count your stroke number when you're fresh and when you're tired, try to reduce it throughout the year by lengthening your stroke.
Keep your mouth open under water. Start to exhale as hand finishes underwater extension.
Learn to do double arm backstroke with flutter kick to stretch shoulders. Tip your head back and push hips up.
Get a streamlined swimsuit.
Stretch your ankles with a partner. Leg extended, partner presses down on the top of the foot (push on big toes). This will enhance flutter kick and ultimately body position.

Watch Cool Triathlon Video Trailer Here

Crossfit To The Bone

WeightLoss — Sat, 04 Jul 2009 15:28:41 +0000

First, what is CrossFit?

I was asked what is CrossFit, and I gave the usual reply- "CrossFit is constantly varied, functional movement performed at high intensity." I got a look of total confusion. People are SO ignorant to the concept of CrossFit that even when its’ explained to them, they just don’t get it unless they SEE it in action.

I started thinking, instead of what CrossFit IS, let’s make a few observations on what it ISN’T:

1. It’s not a fad. It has validity. Measureable, observable change that can be repeated.

2. It’s not for everybody. An uncommon dedication to fitness is required.

3. CrossFit is not exclusive. By its very nature its INCLUSIVE.

If you can think of any more, PLEASE post them! Should be some interesting thoughts…

Consistency before Intensity

Scott Semple has come up with four rules for CrossFit newcomers:

1. Focus on the volume of work prescribed, not on the loads. The Workout of the Day is designed for the fittest of the fit. Unless you’ve been doing CrossFit for years- or unless your genetic code has something that mine doesn’t- I suggest making reps a higher priority than loads. The cardiorespiratory stimulus of completing the prescribed reps at a reduced load seems to be equivalent to or greater than that of taking the significant extra time and rest to get through too-heavy loads, and this strategy leaves something in the tank, which I think is essential for healthy, long-term training. For example, "Diane" consists of 21, 15, and 9-rep rounds of 225-pound deadlifts and handstand push-ups. I recommend disregarding "225 pound" and "handstand" if they feel unmanageable and instead choosing loads that allow you to complete the workout, whether in complete sets or resonably broken ones. ("Handstand" in this case is essentially a load designation. Piked {inverted and bent at the waist}, feet-raised {toward a handstand}, standard {horizontal}, and feet lowered {as in upward facing stair push-ups} are all legitimate ways to scale push-up loads.

2. Scale prescribed workouts according to bodyweight. If full-load workouts are nearly within reach, I suggest scaling them according to bodyweight before attempting the full prescription. In general, I assume that the WOD’s are designed around a 175-pound male and then scale the loads appropriately for my bodyweight. To determine my personalized WOD load, I multiply the prescribed load by a modifier of 0.88 (my 154-pound weight divided by the 175-pound model weight). So for me, "Diane" would consist of a 198-pound deadlift and handstand push-ups. (Age and gender may also be sensible modifiers.)

3. Use speed as an intensifier before weight. Once a personalized WOD has been achieved, I make a faster result, rather than an increase in weight, my goal on subsequent performances of that WOD. I find it much more rewarding to shave seconds than to struggle under more plates. Subsequently, faster times increase my motivation for each workout. The thought "my work-to-weight ratio is higher" is a better motivator than "I’m not as strong as I want to be." (However, this is a personal bias based on my sport of choice. Focus on weight if that’s where your priorities lie.)

4. Most importantly, low motivation does not necessarily mean that you’re lazy. Lowered motivation may be your body’s way of recruiting your emotions as a messenger that it needs a break. I suspect that most CrossFitters are action-oriented people, so a day or two of sloth or lethargy may not mean you’re a slacker. It could be precisely the necessary Workout of the Day for you. When I can ignore my ambition and listen to my body on days like this, I often discover that "yeah, my legs are pretty heavy" or "man, it hurts just to lift a bottle." Best of all, a few extra rest days mixed into a full workout schedule often brings the snap back. It could be the difference between a workout that is a chore and one that sets a new personal record.

Coach Glassman issued the warning in a CrossFit Journal: "We have counseled in ‘getting started’ and repeatedly elsewhere that the WOD is designed to exceed the capacities of the world’s fittest humans and that starting CrossFit by throwing yourself to the WOD 100% will result in devastating failure. We recommend that anyone starting CrossFit get through a month of "going through the motions’- before diving in with full intensity- establish consistency before intensity. Countless bad-asses from sporting and special operations communities, long regarded as bulletproof have been burned at the stake of ego and intensity." (January 2005, 9-10)

Watch Cool Crossfit Videos Here

Keeping A Sense Of Direction

Ray Gill — Tue, 24 Mar 2009 15:59:15 +0000

There are many navigating systems and GPS systems on the market today that will help you to be able to find out where you are at in the outdoors, which are real handy to have with you in case you ever do get lost while hiking.There are some great navigating systems on the market that are small enough that they are perfect for backpacking and hiking. Many of these navigating systems combine an electronic compass and an altimeter with a GPS. The compass in these systems is one of the first on a GPS to work while standing still. The obligatory GPS feature set is all there with the twelve channel reception, storage of up to five hundred way points, and up to ten saved tracks to retrace path in both directions. These smaller systems require two AA batteries to power them for up to sixteen hours and many are waterproof for up to thirty minutes in three feet of water.

They have a built-in barometer that shows twelve-hour pressure trends. Many of these small systems weight less than six ounces, which is great for backpacking. You will find that the D-ring screws on the case covering the battery compartment is much more easier to replace than on the larger navigating system, because it only requires a quarter to turn the lock into position. The back light comes on when it makes sense and the contrast adjustment is very helpful. The menu system is easier to navigate than on the larger navigating systems, because it gives more information and context that is displayed as you move through the menus on these smaller navigating systems.

The buttons on these smaller systems are logically placed and allow a one-handed operation. These smaller systems will also allow you to set all of the options and calibrate the compass and altimeter without ever having to reference the owner’s manual. Unfortunately, with the smaller systems the directional response is slower in reflecting the correct direction than with the larger, bulky systems. However, many of the smaller navigating system will keep a type of breadcrumb trail of your path on their map page. So as you go to the map page you are able to see how far you have gone by simply replacing your steps, but the directional indicator on the pointer page is often pointing directly back to the *Home* way point. Fortunately, once you are within thirty feet or less of your way point, then you generally will not need the system anymore to find your way. Another common navigation task that these smaller systems are great for is when you line up the compass with a landmark then select the option for sight-n-go, this will automatically lock the bearing into the compass. Then all you have to do is to follow that bearing and the pointer on the compass to the landmark. Many of these smaller systems will have a much better visual mapping system that have a graphical map page, which shows your track and way points that will allow you to zoom in and out to adjust your view of the area. This is extremely handy for seeing all the zigs and zags of your path. [DFR::329966-10552296-cj|align_left_1][DFR::10020612-10386385-cj|align_left_1][DFR::SSGPSM-10494103-cj|align_left_1][DFR::197371-10552296-cj|align_left_1]

You can compare price and models in our GPS section

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Inexpensive Fun For The Family

Ray Gill — Tue, 24 Mar 2009 14:55:49 +0000

Summer is the perfect time to get the entire family outside for some fun, but getting together doesn’t have to be expensive. There are plenty of activities everyone can enjoy that won’t break the bank. Just a few are flying a stunt kite after a picnic in a local park, getting everyone together on bikes and going for a ride or hiking along a local trail. These activities will get your family away from the television, video games and computer, off the couch and out in the sunshine.Flying A Stunt Kite After A Picnic In The Park.

A picnic lunch followed by flying a stunt kite in the park is a great way to spend an afternoon. Lunch can be as simple as cold sandwiches, chips and sodas or as elaborate as prepared salads and sparkling juice in plastic wine glasses. Afterwards, get out the stunt kite and fly the afternoon away. Prices for stunt kites start around $10 and go up from there so it’s easy to find one in nearly every price range, or even to buy one for each person in your family. Stunt kites are great for nearly everyone because they’re sturdier and can withstand crashes better than regular kites. Families can have stunt kite competitions to see whose kite can stay in the air the longest and who can do the best tricks like loops and dives

All you need for this fun family afternoon is a kite, some good food, good company and a little wind. Going On A Family Bike Ride Another great family activity is a bike ride. Grab your bikes and helmets and find a local bike trail. Many areas of the country have extensive bike trails, with smooth surfaces to ensure a safe ride. If you have young children that are too little for a bike, they can ride a big wheel, tricycle or even sit down in a bike trailer attached to an adult’s bike. Make sure everyone has plenty of water and double check to see how long the trail is before setting out for the day.

You’ll definitely want to make sure young children can complete the trail. Hiking A Local Trail At A National Or State Park Many state and national parks are full of hiking trails and the park’s admission is usually minimal, making a family hike a great low-cost outdoor activity. You don’t actually need hiking boots, just grab some comfortable tennis shoes and get hiking! Make sure to stay on the trail, but it’s a good idea to have a cell phone or GPS unit with you in case you accidentally lose your way. These are just a few of the many outdoor activities families can take advantage of when the weather turns nice. No matter what you choose to do, the important thing is that you’re reconnecting as a family and enjoying each other’s company.

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