NYTimes-The Human Body is built for Distance

Great article from the NYTimes Well Blog found by my friend Eddie Knapp. If you are a runner and have not read "Born to Run" by Christopher McDougall you should as this book gets to the essence of why we run and why it is so elemental to humans. These insights into why we were Born to Run are helping me get back to the basics of running: run for fun, simpler shoes, and varied surfaces. The NYTimes article expands on the subject. The two key paragraphs:

"Mr. McDougall makes the case that running isn’t inherently risky. Instead, he argues that the commercialization of urban marathons encourages overzealous training, while the promotion of high-tech shoes has led to poor running form and a rash of injuries."…“It’s only recently that running has become associated with pain and injury.”

"What’s the solution? Slower, easier training over a long period would most likely help; so would brief walk breaks, which mimic the behavior of the persistence hunter. And running on a variety of surfaces and in simpler shoes with less cushioning can restore natural running form."

What the difference between distance running and print running ?

What the difference between distance running and print running ?
i know running help slim leg, but people say sprint help leg get bulkier, so i wonder if i’m gonna do distance running, what is that, i dont want to accidently do sprint running! and then things turn opposite from what i expected!

Video for All Runners

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.

 

Long distance running training and preparation

How about running as long as 25 miles? If this offer makes you interested, then the information we offer is for your attention. Long distance running presupposes extensive and well-performed training and fine preparation.

The preparation that is needed for long-distance running unfortunately has some effect on your joints, especially knees. The reverse side of such running is the joint pain that most runners feel sooner or later. Let us review where the pain in the joints comes from? To begin, some people get this pain as a part of their genetic code. Millions of people all over the Globe suffer from arthritis. This disease strikes housewives and athletes alike. Most forms of this arthritis are genetic, but such cases as osteoarthritis are caused by injuries or workouts of the joints. To tell the truth, the problem with osteoarthritis is that it is a continual process that aggravates with time. Our age and life style are, of course, the most frequent causes of osteoarthritis. The risk of developing one is rather high, and the cure is yet to be found. What is osteoarthritis from the medical point of view? This is the break of joint cartilage. The problem here is that the pain that is caused by the break is debilitating. When the cartilage breaks, the space between the bones that form a joint narrows and with time and movement wears away. As the bone starts rubbing against another bone, pain increases.

Professional long distance runners are the most susceptible group of people. They get osteoarthritis because of the stress and pressure on the weight-bearing bones of legs. Pounding on the knees and ankles and the common tendency to "never-mind" pain usually worsens the problem. Even a minor injury, like a fall on the knee or sprained joint may become a cause of lifetime pain. The question springs immediately: what can be done to prevent the problem? Scientist claim that glucosamine and chondroitin supplementations are great in reducing inflammation caused by regular long distance running. These supplements usually help to build new cartilage tissue which lessens pain. The positive result in the joints is quite obvious as compared to traditional non-steroidal drugs or anti-inflammatory ones. The latter mask pain as they treat inflammation in the joint only temporarily. What is more, glucosamine and chondroitine are completely natural but not found in our bodies.

 

To cut the long story short, preventive measures are always better than the treatment. It is wise to do everything to keep your body healthy and fit. However, if you are not able to lessen the stress on your joints for some personal or objective reason, do try to make sure you also do everything to help your body.

For a free running training guide visit our Runners Community

Article Source:http://www.articlesbase.com/track-and-field-articles/long-distance-running-training-and-preparation-1647072.html

How to become successful in long distance running

There is no one who will argue that long distance running takes time and effort to be successful. However, there are so many different ways how to become successful in long distance running and sometimes you really need to see what is better for you.

Once you get started in running, you get confused with many different advices offered on the Internet. Thus, perhaps for you it will be better to start your running with the coach. An experienced coach will advice you on the way to run that suits you better. One more thing to remember before you start running is that you need to visit the doctor before you start running. There are some chronic diseases which will not allow you to run. Your doctor will also advice you on how to run and how long you are allowed to run. The doctor may also recommend you a healthy diet to stick to while running as the process burns quite a number of calories. Still, if you are not convinced, have a look at some tips we want to share with you.

First, start with long runs. Long run is great in developing stamina, as running increases your blood circulation and enriches your body and cells with oxygen. Thus, your body gets the oxygen which it converts into energy. When you start your training, make intervals. It means that you should interchange the periods of tougher loads with lighter ones. This type of training is essential for those who begin their running career. You should start with some light loads, but make attempts to have some periods when your loads will increase. For instance, you may start with jogging, but once in three runs to try speed running, or try running uphill. Once you start running long distance, it is advisable to make runs of about 500 m, and then give yourself a 3 minute walk. Such changes may be done on any surface. Thus, you may start running along the pavement, and then turn to running on grass or sand. Long distance running that requires energy and burns energy that has to be filled. Drinking up to 2 liters of water are a must for those who have chosen this path.

 

Furthermore, high protein diet is recommended. Protein usually required helping build muscles. Additionally, you will have to reduce the consumption of alcohol and carbohydrates as well as quit smoking. While up to 50 ml of wine are allowed once a week, other hard drinks should be excluded from your diet. To cut the long story short, long distance running is a great thing, yet, it requires a lot of will, wish and efforts on your part.

For a free running training guide visit our Runners Community

Article Source:http://www.articlesbase.com/track-and-field-articles/how-to-become-successful-in-long-distance-running-1647060.html

Running tips for beginners: judging the proper distances for long distance running

This essay looks at how to evaluate your fitness level, discusses precautions you should take before hitting the pavement, and talks about setting realistic goals.

Hydration Strategy in Distance Running

Hydration, the process by which water is ingested and absorbed into the body, is of paramount-importance to all athletes. The stresses imposed on the human body in the various athletic events that constitute distance running are significant; hydration is supremely important to both athletic success and the safety of all participants.

Successful hydration requires a measure of planning. The development of a hydration strategy will depend on the nature of the event, the anticipated weather conditions, the outcome of any acclimatization to either heat or altitude that the athlete has been subjected as part of training, and the physical attributes of the athlete.

Distance running includes the events known as the middle distances, ranging from 1,500 m to 10,000 m, long distance races, which include the 10,000 m, the half marathon (13.1 mi; 21.1 km) through the marathon (26.2 mi; 42.2 km), and longer ultra-marathon races, and cross-country running, where the race distances vary from approximately 3 mi to 6 mi (6 km to 10 km). Similar hydration strategies will be employed in endurance sports such as cross-country skiing and cycling.

Hydration strategies in distance running are founded upon two distinct physiological considerations: the function of the human thermoregulatory system, combined with the performance of the cardiovascular system during exercise. The thermoregulatory system is responsible for the maintenance of the core body temperature within an optimal range, whether the external air temperature is very hot or very cold. The cardiovascular system, in its myriad of tasks in support of human functions, transports warm blood from the core to the cooler skin where, through the action of the capillaries, water in the form of perspiration is released. This process reduces the amount of blood in the cardiovascular system, because water constitutes 90% of its fluid volume. Reduced blood volumes translate into reduced capabilities in the cardiovascular system to transport oxygen, a critical aspect of energy generation in sport.

Sensible hydration strategies assist the athlete in maintaining fluid volumes, which in turn preserve cardiovascular capabilities and maintain optimal body temperature. The best strategies will have the following components:

• Daily hydration: The body performs best when the athlete has engaged in good day-to-day hydration practices, which includes regular water consumption through the course of each day, whether or not the athlete is engaged in either training or a competition.
• Pre-hydration: The athlete consumes between 1-2 qt (1-2 l) of water approximately two hours before the start of the competition or training session.
• Race or event hydration: The actual amounts of water to be ingested will vary subject to the factors noted above. In a shorter distance race, an elite athlete may only consume fluids at one interval; in a longer race, such as the marathon, it is common of elite athletes in hot weather to take on water or other fluids every 1-2 mi (2-3 km), in quantities of 8 oz or more (200 ml).

The objective of all distance runners is to consume enough water during training sessions or competition to maintain 100% replacement of fluids lost through perspiration. This approach has replaced the older theory that it was important for a distance athlete to drink all that they can. In many countries, supervisory bodies responsible for the organization and sanction of distance races have published guidelines to assist athletes in their race day planning, as to how fluids should be consumed. The United States Track and Field Association (USTAF) is one such body; the USTAF has access to current sports science research to assist in the preparation of its guidelines.

Sanctioned races will also provide explicit rules as to where on a race course an athlete is permitted to obtain fluids. Known as "feeding stations," an athlete is typically permitted to take on water or other electrolytic fluids that the organizer will provide; the athlete may also have a supply of personal fluid replacement choices at a feeding station.

Sports science research conducted over a variety of sports contested in hot weather confirm that, when the athlete loses even as little as 2% of fluids, the performance may decline by as much as 10%. Individual race hydration strategy will be determined by how the athlete performs in practice sessions; as an example, a runner who weighs 160 lb (73 kg) prior to a 15 mi (25 km) run, who weighs 157 lb at the end of the training session, will plan his future hydration strategy with the knowledge that 3 lb (1.5 kg) of fluid were lost as perspiration during the training simulation.

Before One Starts Distance Running

Distance running is already becoming a popular form of exercise. However, there are a few very important things that have to be considered before one decides to join in on all the fun. Running, like any other exercise, has to be approved by a doctor first. Those who have a personal physician may consult their doctors on the kind of exercise regimen they’re suited to before starting one.

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.

Crossing Countries in Distance Running

Running offers a lot of benefits. It can enhance you physically by giving you a well-chiselled upper body and a very stable lower portion. The psychological effect of running has been also noted as it is said that certain endorphins are released during the peaks of your run. This is why more and more communities are growing as they stride harder and longer to make running even more recognized across the globe. There have been lots of events showcasing running in a variety of distances. One of which enable the participants to cross countries via distance running. Let’s take time to see how it is done.

Let’s get your engines revving by pinpointing what cross country running is really all about. It has been considered a sport especially in areas across the world which is considered as temperate regions. Cross country running events usually take place during autumn and winter. These sessions are quite challenging as they are done over a course that covers rough terrains. When you join in such events you will have to encounter grassy, muddy, and watery woodlands.

Variations are made in every course. The weather and the underfoot conditions really dictate how participating teams can perform on the courses. The distance and length between two courses may vary over time.

Cross country running is a sure fire fun-filled event as teams race for supremacy in different challenging areas and terrains. Let’s take a look at how the race really takes place. Races are started in a single gun fire or sound of a horn which signals the teams to head on for the finish line.

At times teams have their own boxes or what is coined as bull pen along the starting area. These boxes may be big enough to accommodate the whole team. In other meets, there may be ample room for only one runner on the starting line. The other members of the team which may be around 2 to 7 persons wait their turn in a line. Once the race has started it gets rough as a number of persons start to converge on narrower paths. So you really have to be quicker in order for your team to gain some sort of advantage.

During the middle of the race the runners are designated to stay on a marked path. Normally markers such as ribbons, cones, flags, chalk, and tapes are utilized. Runners are advised not to run over and take markers such as cones and flags down in order to avoid confusion as to where the rest of the course goes.

Just like any other race, this one too ends and at times it’s like a party at the finish lines because of the numerous participants involved. The finish line is marked by a chute of funnel. Your average chute is composed of a lengthy walkway made of rope. This keeps the athlete in ending the race in a more organized single-file order.

Due to the large amount of people involved in the race helpers are tapped into action to assist the athletes in keeping their movements forward as more finishing runners make their way to the end. Finishing positions are tracked using a slip at the bottom of a runner’s number. This is ripped off at the conclusion of the race in order to get the information of the said runner.

There can never be a limit on how far your capacities will take you. Surely it will take more than crossing countries to stop the thrills and spills of a distance running.

Distance Running and the Olympics

One of the oldest track events included in the ancient Olympics is the long-distance run. By definition, any distance event of at least two kilometers is counted as distance running. Endurance is of paramount value in this competition. Like low-fuel F1 race cars, competitors must sustain their energies so as to seamlessly run towards the end of a long race.

The steeplechase originated in England in the early 19th century when only male competitors can join. It took a long wait for gender equality to succeed, and it was only in the 1928 Summer Olympics when females were allowed to compete. The only distance event women participated in, however, was the 800-meter run.

Middle and long distance races in the Olympics include the 800-meter run, 1500, 5000 and 10000, plus the marathon which is a 26.2-mile (42.195 kilometers) race. The 1500-meter event was instituted in 1972, the 3000 and the marathon in 1984 and the 10000 in 1988. In 1996, the 3000-meter run was replaced by the 5000.

The International Association of Athletics Federations (IAAF) is in charge of drafting and amending Olympic race rules and regulations. As in all sorts of races, Olympic distance running begins from a standing start, and runners stay on their lanes until the finish line. In longer distance events (1500 meters and up), runners are generally divided into two batches. The first batch stays across the inner half of the track and goes first. The latter group remains on the outer track until the first batch runs through the first turn.

There is such a thing as Olympic qualifying time in all Olympic distance running events. Amateur athletes must go through solid and rigorous years of training before qualifying for their countries' Olympic teams. Only three participants may compete for every event. Relative to the number of competitors, Olympic distance events generally has one or two rounds of preliminary runs. In the finals, eight runners take part in the 800-meter run, twelve in the 1500, and fifteen in the 5000. The number of finalists for the 10000-meter run is variable, depending on the number of entrants. When an athlete’s torso reaches the finish line, the race is put to an end.

Since the inspiring Greek victory in the first Olympic marathon, a significant number of distance running hall of famers were noted. One of the most popular of them (if not the most) is Deena Kastor, an American distance events champion. She holds national and world records in numerous marathon and half-marathon events, including a bronze medal in the women’s division of the 2004 distance running Olympics. In 2006, she set the American marathon record of 2:19:36, the highest ever noted since marathon was included in the Olympic track in 1984. Currently, she is one of the World’s Top 2008 Olympic Contenders along with fellow American, Dathan Ritzenhein.

Distance running is a power play. It’s all about dexterity and talent. Like any other physical activity, it requires a good combination of track and field skills, speed, strength, flexibility and stamina. It is no news that distance running dominates the Olympic scene, therefore, the pressure on runners and marathoners is really intense.

Countries are always expected to send their best-ever running athletes who are usually national and international record holders. In this case, distance tune-ups really do miracles.

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