Chest Pain in Cold Weather

Exercising in cold weather can cause chest pain in some people who have no problems when they exercise in warm weather. When cold wind blows on your face, your heart rate slows down. This decreases the blood flow to the heart and can cause pain in people with blocked coronary arteries.

The blood supply to your heart muscle comes from arteries on its outside surface. The blood that is pumped inside your heart’s chambers brings almost no oxygen to your heart muscle. If you have arteriosclerosis, the fatty plaques in your heart’s arteries restrict the flow of blood to your heart. Your heart has to pump rapidly to meet its needs for oxygen. A cold wind slows your heart, reducing the flow of blood. If the heart muscle is unable to get all the oxygen it needs, it starts to hurt.

While freezing your face slows your heart, freezing your fingers makes your heart beat faster. Cold hands will not cause chest pain, but a cold face can. If you have no history of arteriosclerosis and have chest pain when you exercise in cold weather, check with your doctor to rule out possible heart problems. If you have heart trouble, it is always a good idea to cover your face when you go out on cold days. You can wear a scarf that you can wrap over your mouth, a knitted ski mask, or a hat with a visor that you can lower when the wind blows.

[A Note from the Editor: It is always important to stay warm while running in cold weather. There are wonderful products from Under Armour, Nike, New Balance and other running apparel manufacturers specifically for this weather. Check back soon as our “Winter Running Safety” and “Winter Running Apparel” articles will be up soon. If you are specifically worried about covering your face and keeping it warm, look into Under Armour’s “Tactical Cold-Gear Hood”]

***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. ***

This post is written by Dr. Gabe Mirkin, M.D. and was originally published on his blog “Fitness and Health E-Zine”.

Dr. Mirkin is board certified in Sports Medicine and has practiced for over 40 years. He has completed more than 40 marathons and was a talk show host of a nationally-syndicated radio program for about 25 years. For more articles by Dr. Mirkin, please check out: www.DrMirkin.com

Running in cold weather

Just because the chill is in the air and the frost is on the ground doesn't mean you have to head indoors to run on the treadmill. In fact, running outside in the cold air can be both refreshing and invigorating. With the right clothing and attitude, you can run outside all winter long.

First things first. What will you wear? A down coat is not advisable nor are Ugg Boots. Most people who are new to running in the cold weather tend to overdress. A good rule of thumb is to always wear less than you think you should. You will be amazed at how quickly your body warms up when you're pounding the pavement. Runners World has a useful tool to help in choosing your cold weather running wardrobe. Simply enter in the weather conditions and how you like to feel when you run (warm, cold, just right) and you will be advised what to wear head to toe.

The essential apparel items you will need are: light gloves, long sleeved tech shirt that wicks away moisture, light windbreaker, good quality socks (Smart Wool works well), running tights, and a hat that covers your ears or ear warmers. Your socks should be thick and absorbent, so you might need to wear a larger running shoe size to accommodate the bulkiness.

Despite the fact that it is cooler outside, you need to continue to hydrate properly. If you are running more than 30 minutes, bring water with you or plant some along your route. Hydration will help you muscles to recover from their exposure to the chilly conditions.

Be sure to warm up indoors before heading out into the cold temperatures. Give special attention to the road and trail conditions. If it is icy, use Yak Trax on your shoes for extra traction. Choose to run on snow instead of ice for better footing.

Keep your exposed skin protected with sunscreen and moisturizer to prevent windburn, sunburn, dry skin and redness.

During the colder and darker months, we tend to hole up in our homes sometimes getting lazy and depressed. Getting outside to exercise will give you that extra boost of energy, will increase your Vitamin D daily dose and will keep you in shape for bathing suit weather next year!

Tips for Running in Cold Weather

It seems as though our time with Fall is sadly coming to an end here in the D.C. area.  Right now, the mornings and evenings are fairly cold and pretty soon, it will be cold no matter what time you go out for your run.  While it may seem relatively simple to run in cold weather (duh, wear warm clothes!), there are some things you should take into consideration.

Tip #1: Be sure to do an adequate warm-up. Your muscles, joints, ligaments, etc., will take longer to warm up in colder weather, so be sure to extend your normal warm-up. You can run in place, do some jumping jacks, or push ups inside before you head out.  Or, you can do some extra walking and slow jogging before you begin your run.

Tip #2: Wear layers. You want to wear a moisture-wicking shirt as a base layer. Then add layers as the weather calls for it. If you feel warm when you step outside, or you don't feel the cool air on your body, you are wearing too many clothes. Don't forget about your hands and feet: wear gloves in very cold weather and always wear a hat. Mom is right, you do lose most of your body heat from your head.  Wearing moisture-wicking socks goes without saying but it is very important to stress this. Don't wear cotton socks or cotton as a base layer because that moisture will be held against your skin and can actually cause damage.  There is a line of products by Mizuno called Breath Thermo.  This line of apparel, gloves, hats, and socks are made with a particular material that warms when in contact with your body's moisture.  Simply, as you sweat, the material warms up.  This type of material works well as a base layer, hats, gloves and socks.

Tip #3: Believe it or not, hydration is still important in cold weather. When running in colder temperatures, you may think you don't sweat, or sweat less, than you do in warmer temperatures. But colder, drier air can facilitate dehydration because that dry air steals moisture from your lungs every time you exhale. Think about carrying water with you. Try to wear a fuel belt close to your body and under some layers to trap your body heat. This will help prevent the water from freezing in very cold temperatures.

Tip #4: Pay attention to the conditions.  If the roads are snow-covered and icy, take extra caution. Sometimes even a run isn't worth a fall.  If you can't run safely on the sidewalk, it may be time to take it inside.  If it's windy, try running into the wind during the first part of your run.  If you were to run against the wind first, and then turn around and run against the wind, that wind will cause your body temperature to drop, making it more difficult for you to stay warm.  Also, you may want to put some protective creme on your exposed skin.  Body Glide is my personal favorite.  You can use this anywhere.  They even make a warming creme that activates muscles, and can really help in cold weather.  Pay attention to the weather and try to keep your training flexible.  If you have to get your run in, it's best to keep it short and close to home, work, or wherever your route takes you. 

Tip #5: Don't forget your cool-down. To avoid getting too chilled after your run, take your cool-down inside. Take off your extra layers and keep walking around the house for 5 minutes or so. Then do your normal stretching routine.

You're probably thinking, "You are not serious! Why would I run in such cold temperatures?"  Well, you have to stay in shape, don't you?  Your fitness routine shouldn't take a holiday just because it's cold.  What's more, once Spring comes, you're already in shape.  If you really can't stand the cold, take it inside.  But don't let all that hard work this summer go to waste. 

If I haven't mentioned it by now, I love running in the cooler weather, even though I'm pretty wimpy when it comes to cold temperatures. If you have the right equipment, it can be fantastic!  Once you're warmed up, you barely notice the weather.  And just think about that warm cup of hot chocolate at the end!

Happy running!

Running tips a workout for your legs and body

I would like to offer you a workout for your legs and body. It may sound unusual, but running up the stairs at home, at work, on escalators may become a part of your physical training and daily routine.

Running up some flights of stairs will become a good cardiovascular exercise and help you to burn some calories. If you have stairs at home you may consider running up and down them in case it is safe to. Once you start running the stairs make sure you are doing it right. We mean that you need to check your posture: body needs to be upright, shoulders are to stay relaxed. You should raise your feet high, and swing your arms as you move up. It is advised to run up to 20 steps and then to walk down until you recover your breath. Do not try to run two steps at once. Though at first you will feel out of breath and tired, you will notice how with time you will manage to run longer. What is more, your bum, your hips and thighs will become more shapy.

You should also remember that there is a certain danger about running up the stairs. Take care to put your feet on every step of the stairs and walk down quite slowly but not too slowly. Use banisters if you feel too tired and shaky. Running up the stairs, in fact, trains many of your body muscles at the same time and your fitness will improve quite quickly. Your fitness and the fat you will burn will also have a result on your mood. As soon as you see those inches vanishing off your waist, you will see how your life gets better and brighter. Try, first running once a week, then increase your workouts. Try to make it three times a week. Even a 20-minute running will do you good. Do not try, however, to run more then you will be able to endure. What is more, it is advisable to use special running shoes as their soles are made in such a way as to protect your feet from the strain.

 

To cut the long story short, if you want to feel good and happy, you’d better start exercising and forget about the junk food you got used to. You should not make the exercise a way to exhaust yourself and your body. Turn it into a pleasure and enjoy every minute of the time you spend working out. Try to involve your partners or your spouses into this simple but effective exercise. Additionally, you may use music and dance to the rhythm of it as you run. I wish you good luck!

For free running tips visit our Runners Community

Article Source:http://www.articlesbase.com/track-and-field-articles/running-tips-a-workout-for-your-legs-and-body-1647070.html

Why Running helps you to keep fit

You may either love or hate running, but you will not deny the good effect it has on the health and body. Running helps you to keep fit, your skin and muscle tone rises, and your ab gets flatter.

Once you start running you usually can't stop and simply get addicted. Repetitiveness is usually a key element to successful running. Once you stop practicing, you might get lack of motivation and thus stop training. Before you understand that you are not getting any improvement, time will have passed. For those of you who want to see the result of their running workouts, remember that you need to run at least two times a week. You may choose to run from 15 minutes to half an hour which must depend on your level of physical training. However, in any case you are to do that on a regular basis. Your stamina will keep up to two weeks and then will begin declining. Thus, keeping to a steady running schedule is crucial.

We also wanted to warn you that without an increase in running load, you will also not achieve a good result. At some point you will find that your weight got steady, and you feel the same while running along the path you are used to. It is advised to increase the load gradually. In such a way your body will develop an ability to cope with longer distances and greater loads. For instance, you may interchange longer runs with shorter, running along the hilly surface with running along a flat surface, or running at a slower pace with running at a quicker pace. What is no less important in running is the stopping time. This factor plays important role for those who are seeking burning calories and improving fitness. Only sports people will run long distance at a steady pace without stopping to catch their breath. If you make half-an-hour runs, make sure that once in fifteen minutes you change your run for a walk of about 2-5 minutes. During this time you will recover your breath without making your heart rate fall too much. Such runs usually help to burn quite a lot of fat.

 

And the last advice. Use special running sneakers for your runs. It has been proven that while running the pressure on your joints increase almost twice. Some of the most common runners’ injuries are pain in ankles and knees. Thus, correctly chosen footwear and socks will help you to avoid a lot of problems. When you get to the shop you will see that the running shoes are quite expensive, however, when your health is at stake, no money matter. You will also enjoy the comfortable feel while running. All in all, running is a workout that should become a part of your everyday life.

For free running tips visit our Runners Community

Article Source:http://www.articlesbase.com/track-and-field-articles/why-running-helps-you-to-keep-fit-1647063.html

Running Tips

Keeping Fit When Visiting Paris and Vienna

By: Mary Desaulniers

These two running tips can help one maintain one's running fitness and hill training regimen while traveling though Paris and Vienna, or other European cities.

Running Tips : How to Lose Weight Running

Run consistently and eat healthy to expend energy and help the body lose weight. Learn to lose weight while running withtips from a professional fitness trainer in this free video on running. Expert: Les Whitley Contact: www.velocitysp.com/coolsprings Bio: Les Whitley is director of Velocity Sports Performance in Franklin, Tennessee. He has a degree in exercise science. Filmmaker: Tim Brown
 

 

Women’s Running Tips: Top 40 tips for women over 40 runners

Being a runner over 40 has presented new areas of interest (and concern) for me on the road and more importantly in my training and recovery off the road.  I love to run and it's great to see research being done on older runners…the Yale study that shows that older marathon runners (women in particular) are improving their running times more than younger runners.

I would like to share some insights and tips that I have learned along the way.  Many of these women's running tips can apply to all runners, but they definitely take on a new perspective as the years go on and we get older, wiser, and perhaps, faster…  (due to format restrictions, many links have been removed, to see full text with links, go to aboldpace.com)

Training Tips:

1. Adding Miles: SLOWLY! Use the 10% rule.   Add no more than 10% increase of the mileage each week. Here's more detailed explanation and chart from FitSugar.

2. Warmup: As we get older, the body needs time to get going and giving it that time will help avoid injuries.  See "The Perfect Warmup" from Runner's World.

3.Cross-Training:  Is a must for any runner, but as you age the relationship between cross-training and running becomes even more important.  For a different, low impact, cross-training option, see our recent post on Aqua Running (or Pool Running).  Core exercises have become another essential, here's some good ones from Runners World.  Running Planet has done a nice job w/ laying out “The 8 rules of Strength Training".   We have some good videos on our Resources page.

5.Stretching/Yoga: Another must for the aging runner (and this has certainly been debated by many).  Dara Torres proved this in her Olympic effort that stunned us all.  She adhered to a strict resistance stretching regime (see previous post – “Doing the Home Stretch with Dara Torres”).  I am not a huge fan of yoga, but here's a good article by Runners World about a runner w/ a ITB injury who didn't like yoga at the beginning, then became a convert.  My always injury free LDF ("Long Distance Friend") swears by power yoga!

6.Rest: This has become one of the most important parts of my training. If I don't get enough rest, my body begins to break down.  Listen (very closely) to your body.

7.Massage: Another Dara Torres staple and one of my personal favorites.  It does not matter if you have a fabulous husband like I do or get from a pro, it works to relieve the stress of training and tired muscles.  You can even do it yourself w/ some videos by Rich Poley who wrote "Self Massage for Athletes".

8.Set a Goal: Having a goal or a race to strive for makes the training have a purpose and keep me focused.

9.Training Programs: A little planning goes a long way.  If possible, try to plan your training to run more often on softer surfaces like trails, dirt roads, grassy parks, or even the track.  A few good programs are on our resource page.  There are many good ones out there–find one that suits you.

10.The Track:  Most marathon training programs will include track work as it helps develop the fast twitch muscles to build speed and lung power during a race…getting older does not mean getting less competitive:) If I am training for a marathon, it really makes a difference for me especially in the later miles of the race.  Good article from Runner's World called "Running in Circles".

11.Injury/Recovery: This one is hard for me as I have had many… at 46, I still like to run fast.   There are several common injuries to running and I think I have had them all.  See “Coming back from an injury" posts.  I have learned to recognize my body's warning signs and back off.  Many of these tips (see Rest, Diet, Stretching/Yoga, Massage, Weight/BMI, Orthotics, and more) are meant to help avoid injuries or help w/ recovery.

12.Running with Music: Running with music can help motivation and provide a needed distraction.  I have also learned about the importance of  BPM (beats per minute) and ensuring that if you are listening to a song, be sure it is not too slow and unconsciously slowing your pace.  Find 70's, 80's, and 90's music along w/ best bands of today and learn more about BPMs in this post:  “Best Running Music Ever”

13.Weight/BMI: It seems that fast marathoners have a low Body Mass Index (BMI). Marathon Guide has a quick tool to calculate your BMI.  Knowing yours can help to find the "right" BMI for your best running performance.  See also post: “What's the 'right' BMI for a woman marathoner?"

14.Running in Different types of Weather: I am not a treadmill runner, so I will run in anything short of a blizzard.  With the right layers of clothing this is possible.  However, if you are training in summer for a fall race, beware of weather differences.  The weather during your race may be very different then when you are training. Don't be discouraged if you are not able to run 17 miles the way you think you should when you are in 80-90 degree heat and high humidity.

15.Travel Running: Always bring the running shoes along!  Some of my best runs have been among the monuments of parks, cityscapes and beaches of sand.  Hotels (see this post that mentions WestinRun) now will provide maps (and sometimes runners) to guide you.  With the help of MapMyRun you can find a route from anywhere.  Take a look at some of our Travel running posts.

16.Running and Sex: Here's an interesting article by Running Times that quotes an Israeli scientist who declared "Women compete better after orgasm, especially high-jumpers and runners"…who am I to argue w/ Israeli scientists?

17. Fartlek Training: Sports Fitness Advisor has some good tips on how to incorporate fartlek into your training  (psst…if you don't know what fartlek is, check out 10Ktruth.com's "Runnerspeak – Dictionary of Running Jargon and Other Sport Terms" ).

Nutrition and Hydration Tips:

18. Type of Diet: Adhering to a well-balanced, low-fat, wholegrain diet that is higher in carbs has always been the best route for me.  I love a good smoothie (see post “Smoothie Operator –quick nutritional training meal") while training.  Here's an interesting article w/ good tips on eating from Cool Running called “The Runner's Diet".

19.Hydration: It used to be all water and Gatorade for me, but now as I get older I don't want the same amount of calories.  I opt for the lower calorie alternatives like electrolyte powder mixes (see post: “Water log: Hydration and road recovery options for runners").

20. Eating after Running: The window for eating after running is small, but important.  See post “Refuel 'Right' after a Run"

Gear Tips:

21. Running Clothes/Bra: I like my running clothes sporty–not funky, but this is obviously personal preference.  A good running bra will go a long way…avoid cotton at all cost.  I have learned that running skirts are the most polarizing of all apparel items.  However, if you love wearing a skirt, check out the Skirtchaser Race Series…looks like fun!

22. Running Shoes/Socks: Running shoes are so personal the only way to really find a pair is to go to a running store and keep trying them on until you find one that feels comfortable.  There are tons of shoe guides for different types of feet that are helpful in narrowing it all down.  Learning about pronation and choosing a shoe that fits whether you have normal pronation, underpronation (or supination), or overpronation (or hyper-pronation) is key.  Runner's World has a good article along with videos on pronation. I have changed my shoe once.  I alternate pairs of three for marathon training (it used to be two but with my foot issues, it's now three).   Here's Runner's World's "Spring 2009 Running Shoe Guide".  The Asics Gel Kayano 15's are the "Editor's Choice" winners and also the shoes I use. A few other quick tips:

               Measure your feet: As you age, your foot size may gradually change.  Make sure salesperson measures your foot while you are standing up

              Shop later in day: As the day goes on, you feet get slightly larger.

              Orthotics and socks: Wear socks you use and bring orthotics to store when trying out shoes.  Find "dry-wick" type of socks instead of cotton.

              Check wear: Most shoes give you between 300 – 500 miles of running.  Keep track of the miles (see #24- Running Log).  Replacing shoes can avoid unnecessary injuries.  Check for wear on soles and inside the shoe as well.  Once you've found the shoes that work for you, you may be able to find the shoes again on-line at places like Runners Warehouse (a bold pace readers get 15% off), Overstock, or Holabird Sports.

              Break in the shoe: Don't wear a new shoe to a marathon, be sure you have had time to break it in.  However, when buying a new shoe, it should feel good when you are trying it on.

              Thumb-width: Have a thumb width between the end of your longest toe and the end of the shoe.  I wear a 1/2 size bigger to make sure I have room in the toe box.

              Get medical advice: If you have a persistent problem with your feet, get the advice of a medical professional.   Believe me, waiting for a foot to heal can be agonizing.  Don't make it take any longer by waiting to get help.

Here's a great video from Howcast that covers many of these tips: “How to Choose a Running Shoe"

23. Orthotics: I overpronate and could not live without these.  If you have foot issues (plantar fasciitis, heal spurs, significant overpronation or underpronation, etc.), I'd recommend seeing a sports doc to consider orthotics as your new sole-mates:)

24.Running Log: Memory is not one of my strongest assets, so having a log to record my training keeps track of: weekly mileage, meals, shoe purchases (so I know when to retire shoes), favorite routes/runs, etc.

25. Running Watch/GPS: At heart, I am more of a zen runner (would rather not wear a watch or calculate each mile's pace…just run), but the NYC marathon last year changed that for me.  I went out too fast and had a hard time at the end.  I now wear one again.  There are great watches and GPS devices (see article from NY Times) that make it easy to calculate pace/time/distance.   Another option in a marathon is to make use of "pacers" at a race…here's Clif Bar's Marathon Pace Team info.

26. Running Bag: See “What's in your Running Bag?  10 Essential Items for Taking your Run on the Road"

27. Chaffing: Avoid blisters, use BodyGlide, Vaseline or new Asics Chafe Free.  Apply anywhere that rubs…feet, nipples, etc.  For more on Asics, see “The End of Run Chaffing?"

28. ipods: The must have for runners (even if you need to borrow from your child).  I understand why a lot of runners do not like to use during races , but if you love music, this can be a great way to relax and keep going (ipods are now allowed at some races, see post “Music to my ears").  Be sure to choose songs that work w/ your pace/BPM.

29. Reading about Running: There are so many fabulous books out there on running that are fun to read.  They can motivate and excite  you.  We have a few posted on our Amazon Store.

Racing Tips:

 30.Finding a Race: Marathon guide or Racevine can help you find a marathons and other shorter races.  These sites not only list races, they rate them.

31. Racing for a Charity: Millions of dollars a year are raised by runners for charity.  It can make the race more meaningful if you have someone in mind as you run the miles.  Supporting a good cause can also be a way into a sold-out race.

32. Women only Races: More magazine's Marathon/Half-Marathon (they have the best expo), Zooma Women's Race Series, Nike Women's Marathon and See Jane Run are just a few of the women only races out there.  They are fun, lively and a bit more polite then the co-ed races:)

33. Pace your Race: It is helpful to know your race goal and have the mile split times easily accessible.  PaceTat is a durable, lightweight (actually weightless), and unobtrusive way to keep track of your pace while racing.  These are simple transfers that you apply before you race and shows your mile split goals in clear large font.  Brilliant idea, and only $2.00 – $2.99 per transfer.  Or go the simple and FREE route w/ this tool from Clif Bar.

34.Speed at 40/Beating your PR:There have been numerous articles about how women are older women are getting faster and staying there (see ABC News article on Yale University Study).  As we gain experience, we become more efficient runners.  We know to run the tangents, prepare properly, and read tips like many we have listed here.  We also have more time to train as our children get older.

35.Qualifying for Boston/The Boston Times: Boston is a great, tough race.  It is an honor to run it.  This is not one to be missed if you qualify.   See some of our posts about the Boston Marathon.  Check out the Boston Marathon Qualifying Times.

36. The Race Day Survival Kit: You don't want any last minute surprises on race day.  Having a race day kit can help you to know you are prepared and keep you focused on the race.  Assuming you already are wearing your clothes, shoes, have your watch, etc…there are still some items you need.   There are two options… you can use a "check-in bag" where you have to wait in-line to get a claim ticket or use a "disposable bag" that has just the essentials and can be tossed.  Here are checklists for both:

   Check-in Bag:

 ____Extra Clothes: Nice to have a spare top, shorts, and socks to change into after the race.

____Sunglasses and sunscreen: If it's a hot and sunny day, you'll be glad you have these.

____Towel: There may be a shower at the end of the race, but even if not, nice to have to towel off.

____Phone: To contact friends after race

____Money: For any emergency needs

____Pre-race food and fluids

____Post-race food and fluids

____Race Number (if already have) and safety pins: Bring a few extra and you'll make lots of friends:)

____Race Chip (if already have)

____Course map/Race instructions

____Band-aids/Athletic Tape/First aid

____BodyGlide/Vaseline/Chafe Free

____Deodorant

____Large garbage bag: Helpful if windy or raining before the race or just to sit on.

____Wipes: Useful for nasty porta-potty

____Magazine: Nice to catch up on Vanity Fair while waiting in line for race to start:)

____Extra Goo packets: Use safety pin to keep a couple with you for during the race.

      Disposable Bag:

 ____Pre-race food and fluids

____Wipes: Useful for nasty porta-potty

____Throwaway old clothes: Sweatshirt or long-sleeve shirt.  Most races donate discarded clothes to charity.

____Race Number (if already have) and safety pins: Bring a few extra and you'll make lots of friends:)

____Race Chip (if already have)

____Magazine: Nice to catch up on Vanity Fair while waiting in line for start:)   Put in garbage before start.

____Large garbage bag: Helpful if windy or raining before the race or just to sit on.

____Extra Goo packets: Use safety pin to keep a couple with you for during the race.

The Running Psyche Tips:

 37. Making time for yourself: Running =  sanity.  Alone or with friends it has fantastic therapeutic results that last all day.  I find doing it early in the morning is best as I know I'll get my run in and "life stuff" during the day will not get in the way.

38.The Running Group: One of my LDFs and I always joke how we are going to write a book about the nuances of our running group.  Finding friends to share running with is a wonderful thing and helps you to stay motivated and enjoy the company along with the run.

39. Running Websites/Blogs: There is so much on the web now that you can tap into for running advice, training, support…see our blogroll.  It's a great time to be a runner.  If you're not getting automatic e-mail updates from <b>a bold pace</b>, don't miss out!  Or if you prefer, get our RSS feed.

40. Going beyond your limits: I have to add this because it is the reason I give my son every time he asks why I run…"running for me is about going beyond the limits I have of myself in my mind".  He's very logical and always answers…"limits are definitive–you can't go beyond them"…I keep trying to prove him wrong.

Perhaps it is the fresh air or the hours of laboring over one subject with LDFs but from running has come some profound realizations.  My LDF Heidi and I have decided that everything our children need to know about life we can relate to running.  A life manual in the making perhaps?  There is always "One for the THE Book…" decided on a run.

 

 

Monica Anderson is the founder, owner and creator of Remanents. She is a mother of three and avid marathon runner. She launched a new line of running themed tees and notecards along with a new running blog for women called: a bold pace-running for our lives. The high-quality papers, witty wordplay, clean design, and innovative packaging have made Remanents a favorite of discerning customers. Remanents has been sold in many exclusive stores including, Saks Fifth Avenue, Neiman Marcus, Henri Bendel, Nordstrom and Anthropologie-and in hundreds of paper and lifestyle stores across the US. Also sold internationally in Japan, Australia, U.K. and directly at www.remanents.com.

Article Source:http://www.articlesbase.com/track-and-field-articles/womens-running-tips-top-40-tips-for-women-over-40-runners-1149401.html

Marathoners: Are You Hitting The Wall?

When a hobby turns into an obsession, the body–and mind–can give out.

Karnazes, now 45, is one of the world's most accomplished endurance athletes. He has completed 50 marathons in 50 days, raced 135 miles across Death Valley and mountain biked for 24 consecutive hours. Surprisingly, the one thing he hasn't experienced is burnout.

"I've trained with guys who are much superior athletes to me, and they've burned out over the years," Karnazes says. "The thing that's kept me so passionate about what I do is that I enjoy competing against myself more than anyone else."

It's an admirable ethos, one that surely resonates with anyone who has made the transition from casual exerciser to athlete. But burnout, a physiological and psychological response to overtraining, can rob a person of his or her athletic ability and, even worse, the drive to perform.

From Athlete to Burnout
It wasn't until recently that the average American began harboring athletic ambitions even approaching those of Karnazes. Mark Aoyagi, director of sport and performance psychology at the University of Denver, says that until the fitness craze of the 1980s, most Americans used their bodies at demanding factory or manufacturing jobs, not on the weekend–and certainly not for recreation.

But once scientists better understood the link between exercise and health, which had pop culture evangelists like Jane Fonda and Jack LaLanne, new fitness habits were born. It wasn't long before the feats of extreme athletes, who scaled impossible mountains and ran for hundreds of miles at a time, became interesting to Americans who had tired of 10-kilometer runs.

In 2007, according to the Web site MarathonGuide.com, an estimated 407,000 people finished a marathon, compared with 299,000 in 2000. New interest in endurance activities isn't unique to running. The Outdoor Industry Association, a trade group, conducted an online survey this year and noticed incremental growth in many adventure sports. Among the 41,500 respondents, for example, more than 7,800 backpacked overnight, an 18.5% increase from 2006. Trail running and mountain biking also saw similar increases.

To Rob BonDurant, vice president of marketing at the outdoors company Patagonia, these figures aren't surprising. The participants, he says, thrive on challenging physical and mental boundaries.

But try telling all this to someone experiencing the first stages of burnout. He or she feels listless and sapped of the motivation and physical will to perform. Technically, says Mark Aoyagi at the University of Denver, the condition is known as "depersonalization." It's the overwhelming sense that you're no longer in control.

The fatigue is commonly triggered by overexertion and coincides with an increasing resting heart rate, a sure sign that the body is struggling. The prolonged exhaustion that happens when the body stops adapting to a training regimen is known as "staleness." If this continues for too long, it becomes official burnout.

"Once burnout has set in, you're done," says Aoyagi. "People who do get burnout will never get back to the point they were [at] before."

Preventing Burnout
How can a hobby-turned-passion go so awry? Aoyagi says it's a matter of failing to heed the warning signs (fatigue, lack of motivation) early on. Burnout victims, he says, also tend to forget why they've pushed themselves so hard in the first place.

So how does someone like Dean Karnazes, who still racks up hundreds of miles some weeks, remain unaffected by burnout? Just by resting when he needs to. Even an endurance athlete of his ability simply skips training sessions when he's overly tired. "I try to listen to my body more than anything else," he says.

BonDurant says burnout can be avoided by goal-setting, particularly if that benchmark involves doing what seems impossible. The best remedy, he says, is being told no.

"Tell an endurance athlete that they can't achieve something," he says, "and they'll go out and prove you wrong."

 

Marathon Training Tips

 

Running a marathon is one of the most physically challenging things many people will ever attempt. Even a reasonably fit person can take 4 hours to complete the 26 mile 385 yard race. The key to completing it successfully is plenty of pre-race training, while avoiding burn out and injury. Here are several things you can do to prepare for that big day. Start by making sure you're running a minimum of 10 miles a week before you even consider a marathon. I don't mean 10 miles in one session, but rather 10 miles total over the course of 7 days.

Get a Checkup First Before you start training, go through your medical history and see if you need to check with a doctor first. Your primary goal should be to complete the race safely.

Consider the risks carefully. Estimates vary but on average, up to 70% of the people who train for a marathon will experience at least one injury. Most get over it rather quickly, but serious injuries can persist for years.

Once you're successfully completing at least 10 miles weekly, choose your race. It should be a minimum of 4-6 months away, depending on your current physical condition. For your first race, look for something close to home. You don't want to be worrying about all the travel arrangements, climate differences or altitude problems of competing somewhere hundreds of miles away from what you're used to.

Gradually build up distance by increasing the lengths of your runs 10% a week. If you're starting at 10 miles weekly, by adding 10% it brings you to 11 miles the second week. You'll be at 12 miles the third, about 13.2 miles the forth and so on. Within 10-12 weeks you'll be all the way up to 20 miles a week. Any more than 10% and you risk hurting yourself.

Now do the math. If the first race you want to run is 2 months away, you probably don't have enough time to prepare. If it's 8 months away, start getting in shape now but save the serious training for 6 months before. Once you've got a start date, write out a schedule so you stay consistent.

Get the right gear. The most important thing you need to buy are your running shoes. Make sure they provide adequate support and that you have enough space between your longest toe and the end of the shoe. Don't get too attached to them, you should replace your shoes every 350 to 500 miles.

Pay attention to the weather if you train outdoors. If it's winter, make sure the air isn't so cold it can hurt your lungs. During the summer wear light clothing and try running in places that provide some shade. Avoid running outside at all on days when air pollution is bad. You can check the local air-quality forecast at weather.com. Always bring enough water to stay properly hydrated.

Train at the pace you want to compete at. If your goal is to complete the marathon in under 4 hours, which means running about 6.5 miles per hour, you can't practice running at a slower pace of 8 miles per hour. You'll get proficient at what you practice, so practice what you plan to run.

Mix up your runs. Every training program should be a mixture of easy runs, hard runs and long runs. Alternate between hard and easy runs each day and once a week add the long run in.

Cross train with low impact activities like biking or swimming. While you're at it, don't neglect the rest of your body. Engage in core strength training and upper body exercises two or three times a week. Core stability is critical to helping you maintain good form as you increase your miles.

Take at least two days off every week. Your body needs a chance to recover from all the pounding. A study conducted in 1994 at the University of Northern Iowa showed that runners who trained only 4 days a week did just as well as those that trained 6 days a week and ran 20% more miles.

Next week I'll share the things you should do two days before all the way down to two hours before the race starts.

CAUTION: Before beginning any diet or exercise program it's important to check with your doctor or health care professional first.

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