One must be checked out thoroughly. This is to ensure that the exercise will not aggravate existing heart conditions. For those who think they are fit and healthy, it does not hurt to actually make sure that is the case. Feeling fit and knowing you actually are fit are not exactly the same. Remember the three men who died of heart attacks last 2007 while competing in different running races?

One of them in particular, Mike Banner, was said to have been unaware that he had a very rare heart condition. This caused his arteries to get clogged during the race, leading to a fatal the heart attack. Another one, Ryan Shay, died at 28 while running the U.S. men’s marathon Olympic Trials had an enlarged heart. However, he knew about his condition and used it to his advantage. Unfortunately, this advantage was what ultimately turned on him and led to his early death.

These are simply a few of the examples. Measures have also been taken to remind runners to drink while running. A substantial number of runners, however, are not really keen on guzzling down water while on the run. And who can blame them? After all, it breaks the concentration. And when in a race to the finish line, drinking water may not exactly be the first thought that most athletes find themselves entertaining.

However, information from the USATF states that a person must take his/ her weight before and after a workout and the resulting difference between the two is that person’s “sweat rate.” Since the standard practice is to drink sixteen ounces of fluid for each pound one has lost, knowing one’s sweat rate allows a person to determine it to a per hour or perhaps a per mile or whichever rate that one wishes to suit personal needs and preferences.

This way, athletes can also avoid succumbing to hypotremia, a condition that is basically the exact opposite of suffering from dehydrated. Meaning, one is overhydrated. This happens when athletes, after a long race without drink or fluid, fiercely guzzle down water. It is an extremely bad habit. The body, specifically the kidney, is not made to withstand the consumption of huge volumes of water at just one time. There has to be intervals. Otherwise, water intoxication happens or what is commonly termed by doctors as hypotremia.

This is why it is important to start an exercise regimen that is recommended by a doctor. It makes sense to seek the medical opinion of a physician before doing anything that involves one’s body. One may not know that by unhealthy practices, one may already be putting one’s health—and life—at risk.

One must then make sure an taking on an exercise like distance running is accompanied by medical check-ups. That way, one is sure to be healthy and fit. After all, it is not enough that one feels healthy. One must know it too.

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Running Marathons for Beginners

There is more to Marathon training than you might think.  It is not just a case of going out every day and doing a run around the block and perhaps doubling up and going twice round the block at weekends. This will start to build up your STAMINA , but what you need for a Marathon is stamina and ENDURANCE.

If you hope to not only finish the run, but to do so in a reasonable time, then you will need to embark on a training schedule that includes Stamina, Speed and Endurance techniques. Training for Running Marathons does not necessarily mean that you have to run miles and miles. There are many reported instances of damage that can be sustained, especially to shins, as running is a high impact sport. You could just as easily build up your stamina through other sports activities such as rowing, cycling or swimming. Participating in these sports will increase your heart rate and help to keep you fit.

It is also beneficial to look at weight training as part of your overall Marathon training plan. Using light weights with high reps will build your muscular endurance, and this will help for any uphill sections of the run. You will also need this endurance for the latter part of the run. Your local gym should be able to assist you with this type of circuit training to increase your anaerobic fitness. One last thing to remember is that running a marathon is just as much a mental as a physical thing. You need to have the right mental attitude and this is something that you can improve on with no physical effort at all.

Providing that you have an average to good level of fitness, and the right mind set, then there is no reason that you cannot complete a marathon. The key is in the preparation of both your body and your mind. I would suggest that you check out your local sports centre and see if they have any dedicated marathon runners in their numbers. I am sure that you will find that they would be only too pleased to advise and help you in any way that they can, in setting up a suitable training schedule for you.

Article Source:http://www.articlesbase.com/track-and-field-articles/marathons-for-beginners-1456028.html

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A marathon is the ultimate dream for many runners. People who have been running for years and some that have never run a day in their life love the idea of finishing a marathon. There seems to be something magical about the concept of a marathon, almost as if it seems super-human to compete in one or even to complete one.

Have you been pondering the idea of running a marathon for fun or for competition? If so, you must know that it takes months of hard and consistent preparation before the dream can become a reality because a marathon is no walk in the park.

One of the best strategies for making the dream of a marathon possible for you is to find a partner. Talk to your friends and find someone who is willing to begin the journey of marathon training with you. Figure out a way to mesh your schedules so that you can train together, at least on your long runs. You've heard it said that 'no man is an island,' and that concept it certainly true when it comes to preparing for your first marathon. Most people last a few weeks at best when they have no one to train with and no one to hold them accountable as the training schedule becomes more intense.

Once you've found the perfect marathon partner you should also take time to research the best training schedule for your time, needs and running goals. Getting on a specific schedule for marathon training will prevent you from overworking yourself or underworking yourself. It is no easy thing to get your body in shape for a twenty-six mile run, so make it a priority to find a schedule and then stick to it.

Talk to your physician about your dream of running a marathon. It is never a bad idea to check with a healthcare professional for any warnings or advice. See if your physician has any suggestions for ways to supplement your training with adjustments to your eating or sleeping habits. Proper eating and sleeping will only benefit the physical training you do to prepare for the marathon.

Running a marathon is something that many people dream about but far fewer people actually accomplish it. With some careful planning and a lot of dedication you can be one of the few that makes the dream of running a marathon a reality.

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• Introduction

  • Running a marathon requires both physical and mental strength, immense focus, commitment and time. However, if you make the commitment, you will find that completing a marathon will be one of the most satisfying experiences of your life.

• Step 1: Getting Started

  

  • Whether it's a New Year's resolution or something fun and exciting to do, training to run a marathon will test your physical limits and stretch the boundaries of your endurance. Before you hit the pavement and before you purchase equipment, you must first formulate a plan and educate yourself on all aspects of marathon training. It is similar to planning a trip. Once you find out where you want to go you have to figure out how to get there. In this case, if you want to get to the finish line, at least six months of training is how to get there.

  1. Set a date. Find out when the next marathon in your area will be by checking a marathon calendar or a marathon guide.
  2. Allow yourself between five to six months to train if you are a novice runner. For example, the Los Angeles City Marathon is on 3/4/08. If you were to start training in October of this year you would be ready to run next March.
  3. Start running regularly for at least 30 minutes without stopping. It will be extremely helpful to have your body used to running when you start a 16-week training program.
  4. If you haven't exercised in some time and running for 30 minutes is too much, allow yourself more time to train and try an 8-week conditioning program. Listen to your body. Your body might adjust quickly, or it might take a little longer to be ready for the marathon training program.

• Step 2: Invest in the proper running equipment

  • Running shoes are the most important purchase you will make on your quest to successfully train and participate in a marathon. You will be putting more miles on them per week than all of your other shoes combined. The right shoes will alleviate stress in your legs and back. Before you visit a running shoe store, have an idea what you are looking for in your shoe. Is it stability, cushion, motion control, or would you be best off with a light weight trainer?
  • Having the right running clothes isn't as important as having the right shoes. However, you must know what type of clothes to avoid and what clothes can aid you while you train.

• Running shoes

  • There are three major considerations to take into account when selecting a shoe: foot type, foot strike and stride pattern. You can get a good idea of what your foot type, foot strike and stride pattern are just by examining your foot, your shoes and how your foot hits the ground when you walk. It is vital that you address all three considerations when purchasing your shoes.

  

  1. Foot type. Are you flat-footed or do you have a high arch? You might have a normal arch, which is most common.
  2. Foot strike. When you walk or run, does your foot hit the ground at the heel, ball or middle of your foot? How your foot strikes the ground determines where you need the most cushion.
  3. Stride pattern, also called "wear pattern", can tell you if you are landing on the right, left or center of your foot when you step. The wear on the sole of your current shoes will indicate how you're landing.
  4. Once you've determined these factors, find a running shoe store. There are several shoe stores that carry running shoes, but not all have the specialized knowledge in running you need to get the right shoe. The Running Shoe Store, Runner Sports, New Balance and Fleet Feet, for example, specialize in running shoes.
  5. Bring a pair of socks that you plan to wear with your new shoes when trying the shoes on. If you wear thinner or thicker socks than you'll be wearing to train, you won't get the right fit.
  6. A half-inch space is the optimal distance between your longest toe and the front of the shoe.
  7. You will need at least two pairs of shoes from the time you begin training until you reach the finish line; you'll need to replace them between every four to eight months. Although your shoes might not show that much wear and tear, their ability to absorb shock diminishes after 350 miles.

• Running clothes

  • Wear appropriate clothing. This doesn't mean you have to adopt short-shorts and an ultra-thin tank top, but remember — wearing the right clothes for a marathon is not about style, it's about comfort and preventing injury. Understanding how shorts, shirts, pants, jackets and socks play a role in maximizing your output while training is very important.

  1. Most manufacturers make shorts and shirts that wick away the moisture from your body. The drier you are, the better.
  2. Say "no" to cotton. Cotton absorbs your sweat and weighs you down. You want to be as light as possible in a material that breathes and wicks away moisture.
  3. Because most of the heat from your body escapes from your head, you should wear a hat only if it is cool outside. If it is cool outside, a hat or beanie is necessary.
  4. Layer, layer, layer. It is better to be too warm on a cold day than to be too cold on a cold day. If it is under 50 degrees, a t-shirt covered by a long-sleeve shirt and a windbreaker/sweatshirt would be ideal.

• Stretching and warming up

  • Muscle stiffness is directly related to muscle injury. Preparing your body for the rigors of prolonged running will lessen the chances of injury. Warming up and stretching helps you in the following ways: it increases the contraction and relaxation of warmed muscles, improves economy of movement and increases blood flow.

  1. Stretching after your run is just as important as stretching before your run.
  2. When stretching, hold and control the stretch for 30-60 seconds.
  3. Stretch all the major leg muscle groups: calves, hamstrings, quadriceps, and groin/hipflexors.
     • 
  4. As you begin a long run, try to jog lightly for the first 5-15 minutes to get your blood flowing and to warm up your muscles.
  5. When you are done with your run, it is vitally important that you stretch for between 5-10 minutes.
  6. Cool down. At the end of your run, make sure to walk for 10-20 minutes, depending on the length of your run.

• Preventing injury

  • There are several different injuries one may sustain while training for a marathon.

  1. To maximize running efficiency and to cut the risk of injury, make sure that your body is aligned and that you are using proper running form as you train.
  2. For mild issues such as general soreness and minor aches and pains, anti-inflammatory drugs like aspirin and ibuprofen can help.
  3. To help your body recover, chill out. Take a 10-minute ice bath (just your lower torso) to help your blood circulate and to stop any inflammation. If taking sub-zero bath isn't appealing, apply an ice pack to any sore area.
  4. Listen to your body. Do not take anti-inflammatory medicine before you run if you are already in pain. Never begin a run in pain. The pain is there for a specific purpose — to tell you that you should slow down or stop. Drugs should be used for recovery purposes only.
  5. If you are experiencing a dull pain, there's no need to stop running. However, if you experience sharp or piercing pains, stop immediately.
  6. Most running injuries stem from doing too much too soon. Your training should be gradual. If you find that your feet, knees and muscles are aching too much, take a break and lighten your regimen.
  7. If you sustain an injury that won't go away, take a break from training. Consult a physician if you believe it to be serious. Remember, no marathon is worth risking your health.

• Step 4: Nutrition

  • Think of your body as a car. The foods you ingest play a vital role in your body's performance. If you put regular gas in your car, you will get regular performance. If you fill your tank with supreme, you will get supreme performance. If you put sugar into your car, your engine will be ruined. The same goes for your body. The better you eat, the better your body will perform. You will find that the way you eat before, during and after a run is different from how you ate before training.

• Carbs 101

  • Carbs are not the enemy. Contrary to what we have learned about how carbohydrates lead to that gut or to those thighs, for someone interested in sustaining energy through long workouts or long-distance running, carbs are exactly what the doctor ordered.

  

  1. Carbohydrates get stored in the muscles as glycogen. The depletion of glycogen is directly responsible for fatigue.
  2. 65% of your calories should come from carbohydrates, particularly complex carbohydrates. Use this link to calculate your daily allowance of carbohydrates.
  3. Eat good carbs. Good carbs are unprocessed carbohydrates in their natural state and include the following: Potatoes, yams, beans, peas, wheat bread, bananas, macaroni, spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetables.
  4. For people worried about their carb intake, it is essential to remember that it is the caloric intake that determines how much weight one gains. Use this link to calculate your daily allowance of calories.

• Avoid hitting "the wall"

  • When you've used up all the glycogen, your body begins to burn fat, thus hitting the proverbial "wall". To maintain energy and avoid fatigue, it is recommended that you eat before, during and after training/running.

  1. You must begin by fueling up with some good carbs such as fruit and/or cereal or a bagel. Try different foods until you find what you like and what works. Make sure it is light and wait an hour before running to allow for proper digestion. You will also want to fuel up with water or sports drink two hours before you go on a run.
  2. Eating during a long run can be tricky, so the goal should be to rehydrate. You can drink fluids rich in vitamins and carbohydrates such as Gatorade, Glaceau vitaminwater and Accelerade during your training to keep your energy levels up. All sport drinks are different, so find out which one tastes best and gives you the nutrition that you need.
  3. The key is to consume carbs anywhere from 30-45 minutes into a long run. Whatever you choose to eat should be light, quick and easily accessible. Protein bars are perfect for consumption.
  4. Avoid drinking too much water. Water alone in excess will dilute the blood sugar and electrolyte concentration in the blood, and can lead to cramping, an upset stomach, low blood sugar, and eventually hyponatremia, a potentially health-threatening condition marked by poor electrolyte and fluid balance.
  5. Eat/drink afterward. Replenishing your body is essential. After a long run your body is craving carbs to convert back into energy and protein to help muscles recover. Make sure you eat 30 minutes after your run and you will be ready to go for your next outing. Drink plenty of water or sports drink in order to rehydrate properly.

• Step 5: Start Running

  • Now that you have set your goals, bought your gear, modified your diet and have a fundamental knowledge of warming up and preventing injury, you are ready to hit the pavement. These weekly running programs are flexible. Remember, staying patient and knowing your limitations is the goal.

  • Sure, you will expect immediate results, but the key is keeping your focus. By eating well, staying hydrated and sticking to your schedule you will begin to notice in just a month all of the positive changes you are making.

  

  1. Most marathon training schedules assume you have been running for at least 6-10 weeks and can run for at least 30 minutes without stopping.
  2. There are several different 16-week running schedules. The trick is finding the right one for you. Some allow four days of rest per week, but most require that you run four days per week. Usually you will have to run two consecutive days followed by a day of rest and then two other days followed by a day of rest.
  3. If the standard 16-week schedules look too daunting, you can use a basic marathon schedule, which is open to interpretation and makes running easier on your body and schedule.

• Step 6: Getting a mental edge and maintaining motivation

  • Staying motivated while training for a marathon is the toughest part of running a marathon. Find out what best motivates you, and you'll have that to push you throughout the duration of your training regimen.

  1. Visualize yourself running and becoming the runner that you want to be. Seeing is believing, so see yourself training and focus on the ultimate goal. Do this for a few minutes twice a week.
  2. Use daily affirmation to help convince yourself that whatever personal goal you set for running a marathon will come true. Although our mind works in the present and even if what you are telling yourself isn't true, you will start to believe it over time.
  3. Block all negative thoughts. When you feel your body getting tired, tell yourself that you feel strong and full of energy. When you feel some pain, block it out and keep running.
  4. Stay focused. Training for a marathon takes several months. It's not uncommon for life to get in the way. If you are unable to run on one of your scheduled days, or if it a week or two between runs, don't get discouraged — get out there and get back on track. Remember what is driving you to run a marathon.

   

• Resources for How To Train For Your First Marathon (Even If You're Out Of Shape)

  • Wikipedia: Marathon
  • RunnersWeb.com: Athletics: Marathon Training & The Boston Qualifier (Part 1 of 3)
  • MarathonRookie.com: Marathon Calendar
  • MarathonGuide.com: USA/Canada Marathon Calendar
  • lamarathon.com: Los Angeles Marathon
  • JeffGalloway.com: Jeff Galloway's Conditioning Program (2007)
  • About.com: How To Buy Shoes
  • Hughston Health Alert: Finding Your Running Shoe/Matching foot type to shoe type
  • Running Warehouse: Foot Motion Characteristics
  • Runner's World: What's Your Wear Pattern?
  • MarathonRookie.com: Running Shoe Store Directory
  • RoadRunnerSports: Store locater
  • New Balance: Find A Store
  • Flat Feet Inc.: Store Locations
  • MarathonTraining.com: Marathon Training Program: Choosing the Right Shoes
  • About.com: Sports Medicine
  • Advinc.com: Ideal Running Attire
  • Mama'sHealth.com: Running Shorts
  • Mama'sHealth.com: Shirts
  • Mama'sHealth.com: Pants
  • Mama'sHealth.com: Jackets
  • Mama'sHealth.com: Socks
  • Running.Zappos.com: Shopping Guide: Running Apparel
  • Wikipedia: Layered clothing
  • Manitoba Marathon: Training: Warm up & cool down
  • MarathonTraining.com: Marathon Training Program: Stretching
  • Leader-Telegram: Calf & Achilles' Tendon Stretches
  • Leader-Telegram: Hamstring Stretches
  • Exrx.net: Standing Quadriceps Stretch
  • CoolRunning.com: Stay Loose: Stretches for Runners
  • Runner's World: The Perfect Form
  • Runner's World: Stay On Course
  • The Cleveland Clinic: What You Need to Know About Inflammation
  • WebMD: Coping With Common Running Injuries
  • Wikipedia: Aspirin
  • Medline Plus: Ibuprofen
  • CoolRunning.com: The Fix: A Primer for Treating Running Injuries
  • WebMD: When to Drop Out of a Race
  • Dr. Foot: Running Foot Injuries
  • AskMen.com: How To Prepare For A Marathon – Part II
  • MarathonRookie.com: Marathon Training for Beginners
  • ingnewyorkcitymarathon.org: Training Schedule
  • Wikipedia: Carbohydrate
  • Wikipedia: Glycogen
  • MarathonRookie.com: Nutrition
  • University of Maryland Medical System: Carbohydrate Calculator
  • GoodCarbs.org: What are 'good' carbs?
  • Active.com: Caloric Needs Calculator
  • MarathonRookie.com: Hydration
  • Wikipedia: Rehydration
  • DietFacts.com: Gatorade Nutritional Facts
  • DietFacts.com: Claceau vitaminwater Nutritional Facts
  • Accelerade.com: Accelerade Nutritional Facts
  • AskMen.com: Top 10 Energy & Protein Bars
  • Wikipedia: Hyponatremia
  • MarathonRookie.com: Marathon Motivation
  • A-Ha!TV: How To Use Affirmations To Make Your Dreams Come True
  • Running Journal: The Funnel of Focus
  • Running USA: Annual Marathon Reports

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• To be a runner, adjust your running attitude
• Make time & build a relationship with running
• Focus on the many health benefits of running

There are always excuses for not doing what you really want to do. You probably recognize from the preceding section reasons you’ve given in the past not to run. Now is the time to stop making excuses. To get yourself ready to be a runner, you need a new way of thinking about running.

Adjust Your Attitude Toward Running

First, let go of preconceived ideas about fitness and running. Acknowledge and release old negative attitudes. These are unhealthy roadblocks, no longer useful to you. You have a choice regarding what you think about, so let those negative thoughts go and start anew.

Maybe you think you will never enjoy running. Think instead about the benefits it provides: new friends, improved energy, a better mood, and healthier lifestyle. As with most new runners who persevere, you will probably come to love running if you just give it a chance.

The best way to approach running is through an adventurous spirit. When was the last time you tried something new and healthy? Challenge yourself; be a risk taker. And if nothing else works to motivate you, think of the phrase that Nike made famous: “Just do it!”

Make Time to Run

Think of running as a daily, non-negotiable activity. Do you think about whether or not you are going to brush your teeth each day? Your dental hygiene is a non-negotiable part of your routine that you wouldn’t think of not doing. That is how you should begin thinking about running. It is a routine to fit into your day.

Consider time spent running as keeping a health appointment with yourself. If you suffered a life-challenging illness but through regular treatments could reclaim your health, wouldn’t you plan your time to go to those appointments? Well, running is a life-saving appointment! It helps prevent a variety of sedentary-based conditions, such as cardiovascular disease.

Build a Relationship with Running

Becoming a runner will take more than a short-term commitment. Add running to your life as you would build a long-term relationship: day in, day out Start out dating, go slowly, and take some time to get to know yourself as a runner.

Focus on the Health Benefits of Running

Turn your view of health inside out. How much time do you spend tending to your exterior appearance, concerned with clothes, hair, nails, and skin? Many people spend more time attending to their exterior appearance than to their interior health.

The truth is, your outer appearance depends on your underlying health. Next time you look in the mirror, look more deeply at your body. Imagine how running will improve both the appearance and inner health of your body.

Which looks better—a new piece of clothing or the way your clothes fit after you’ve lost 5–15 percent of your body fat?

Think of your running time as an investment in your health that yields invaluable returns. Through only one half-hour a day (that’s less than 2 percent of your whole day!), you can reap the rewards.

You—not other market conditions—control this investment. Regular running is vital to achieving optimal health while also helping to protect you from many preventable diseases.

Running costs can be less expensive than what you pay for most life insurance policies, and you realize the benefits while you are still alive.

Yes, I will be covering that most pesky of troubles that has at one time or another plagued almost every jogger and runner. If you are a newbie, then chances are you will run into shin splints earlier than later. We start out enthusiastically, overdo things a little bit (read increasing our workout duration, intensity and frequency too quickly), and then start the shin pains that seem to linger on or disappear to return back repeatedly.

Shin splints are a common condition amongst runners/joggers or anyone doing star jumps and the like. When the shin is repeatedly made to bear the weight of downward force, the pounding causes the frontal tibia (shinbone) to experience stress. The medical term for shin splints is Medial Tibial Syndrome.

Though shin splints can be tided over in the short run by taking painkillers, applying topical analgesic creams, putting an icepack over the affected area and rest etc, you will need to get a long-term handle on it if you do not want to face this condition repeatedly. Shin splints have a nasty habit of leaving you for a while only to return back once exertive workouts begin. It can be very disappointing for an enthusiastic and/or a serious jogger/runner. The way around it is to do specific exercises to strengthen the shinbones and the support muscles around it. Here’s one type of exercise that can do the magic:

1. Find a Step. Stand facing away from this Step.

2. Place the heel of the affected leg on the Step in such a way that only the heel is on the Step and the rest of the foot is hanging over the Step ledge.

3. Hold on to a chair/wall or railing for balance.

4. Now, flex your toes up towards your shin as much as you possibly can.

5. Hold this position for 5-10 seconds.

6. Release and lower your toes back to dangling over the ledge position.

7. Wait for 10 seconds and repeat.

This procedure (Steps 1-7) may be repeated 10 times every day to strengthen the muscles supporting the shin during activity. However, if the shins are experiencing splints or pain due to inadequate calcium intake, you should increase your calcium intake through food or supplements. It is thus important to get a consultation for shin pain or any condition with a doctor first to get to the right diagnosis and cause of the condition before attempting to fix it. Until next week, safe training…

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By John Klich

Trail running is as natural as running could ever be. The first people to pick up the pace and start striding along did so not on roads, tracks, or treadmills, but on dirt paths, animal trails, and in open meadows. This was the way people first ran. It was trail running and it made them strong and balanced and it can make you a better runner too. Many runners are recognizing the advantage of taking their training to the trails and strengthening their road performance in the process.

Trail running is as natural as running could ever be. The first people to pick up the pace and start striding along did so not on roads, tracks, or treadmills, but on dirt paths, animal trails, and in open meadows. This was the way people first ran. It was trail running and it made them strong and balanced and it can make you a better runner too. Many runners are recognizing the advantage of taking their training to the trails and strengthening their road performance in the process.

The variability in terrain makes trail running uniquely challenging. Hills and descents are typically steeper, the ground is uneven and can frequently change in consistency, and trails are often complicated with roots, rocks and narrow twisting turns. These characteristics of trail running place a set of demands on the trail runner that are different from road running. Understanding how the body adapts to these demands helps one appreciate the benefits of trail running.

Collateral leg muscles work to stabilize the ankle and foot — helping to later prevent shin splints and other running-related maladies. A strong and supple core develops as the abdomen and back muscles strengthen and provide lateral agility and responsiveness. This dynamic and powerful core becomes the foundation for balance and stability, also assisting in impact absorption on descents. The physiological range of exertion is much broader. Heart rates typically range from 70 to 95% of MHR (maximum heart rate) during a single trail run. Similar to a “fartlek” run, the peaks in effort are unstructured; however, on the trail, the intensities are dictated by the demands of the terrain.

Perhaps one of the most appealing aspects of trail running is the decreased impact on the joints and back as the foot strike takes place on softer surfaces. Many long time road runners have found renewed enjoyment going off road, giving their knees and other joints a reprieve from the hard impact of pavement and concrete.

Although many fear the dreaded “twist my ankle on a tree root” scenario, the same risks hold for road running. It is easy enough to catch a curb or fall victim to a careless motorist while running on roads. The key to making a safe transition into trail running is to recognize that although it is running, it is not the same as road running. As such, trail running should be treated like any new activity. Recognize that there is a learning curve and take your time to become acquainted with the unique characteristics of trail running. Here are some suggestions to consider if you’re planning on introducing trails into your running program;

•         Start with one trail session per week. Try substituting one medium to hard road session a week with a trail run. Integrating trails into a portion of your program can give your running an edge without compromising your mileage or speed.

•         Start off with shorter runs. Give your body time to progress and adapt to the new demands you are putting on it. Your leg stabilizers and core muscles will need time to develop before you can go out for a 90 minute trail run; or else you’ll be risking aches, pains, and possibly injury.

•         Slow everything down. Speed comes after caution. Your pace should be at least 10 to 25% slower on the trail than it is on the road.

•         Keep your eyes open. Moving at anything faster than a walking pace along a trail requires that you diligently scan the immediate two to three meters ahead of your feet to identify hazards. If you start gazing off into the woods, you’re asking for a dirt sandwich.

•         Shorten your stride. This will give you more ground contact time and enable you to negotiate technical terrain more safely.

So if you’re looking to reinvigorate your running, consider getting back to the way people first ran and take it to the trails. If nothing more, the change in scenery and comfort of nature will breathe new life into your runs.

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By: Rahul Dhembare

You always knew the benefits of running but never started yourself. Get to know the benefits of running.Tips on how to start running.

Running is as old as humankind itself but unfortunately it is not a regular exercise activity for many beginners. Those who live in the world's most modern cities with all the amenities to take care of all their needs,rarely think about it. Human feet are the miracle of nature's engineering system and no other thing in the world is as useful as human feet. It is never too late to start running but if you have rediscovered your capability for running then certain precautions and tips are necessary so that one feels to continue with the exercise. It has been seen that many enthusiastic runners take to running but seem to leave it soon because they do not follow simple and easy tips. There are many health benefits of running and one of them is that it is a great cardiovascular activity that makes the heart stronger. The common benefits of running can be summed as;

• Increased cardiovascular activity
• Good stretching exercise for the whole body
• Better supply and circulation of oxygen in the body
• Better blood circulation in the body
• Running as stress buster

Beginner Running Tips
If one has started taking running exercises lately, then they must remember certain things so as not to be deterred from pursuing the activity. The popular beginner running tip stresses on the fact that one should not jump hastily and start running for a long distance . The beginner must start running for short distances and then go on increasing the activity as one gets used to it. Let the body adjust to the new activity otherwise one may experience pain and cramps in the body and this will prevent the beginner from continuing with the activity. The beginner should start running slowly and increase the speed as the body gets used to it.
The second and most useful tip for those who want to start running is to have a good pair of shoes that will help you in protecting your feet from getting injured. The shoes must be close fitting and Shorts, socks designed specially for running, a bra for ladies, are some other things that a beginner must have while starting out on the running exercise. The level of water in the body decreases when one is running and one may feel dehydrated so a water bottle is a must while running. A must avoid thing for beginners in running is not to overstretch one's capacity.

Precaution Tips for Beginners
For the beginners in running there are some really useful precautionary tips that they must pay attention to lest they may get injured. The basic health tip for the running beginners is that one should drink plenty of water. Use a powdered sports drink rather than a premixed one. When you have started running it does not mean that you have got the license to eat as many dough nuts as you want. Those who take to running do put on weight. If you are planning to run for a longer distance then eating an hour is the best way to keep the body sufficiently energized. In order to prevent the skin from rashes while running one can use Vaseline or other such cream so that the skin rubbing is minimum. If there is any injury while running one should ice it immediately and there can be immediate relief.

Tips for Staying Motivated
Staying motivated is the key to keep yourself focused and continue with the running exercise. A beginner in running can take part in a race when there is enough preparation. A partner in running can as well be a source of motivation for the beginner because it becomes hard for the runner to avoid any running exercise when the partner is ready to go.
Reading and discussing things about running with friends helps in good motivation for the beginner. Even if the weight doesn't come down immediately after one has taken to running it is alright, patience and dedication always pay off in the long run.

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