5 Surefire Ways to Prolong Your Running Career With Bodyweight Exercises!

If you're interested in being a runner long-term, (and there's no reason why you can't be), then you're reading the right article. Running offers significant physical health benefits including a lean body, and tremendous reserves of stamina and endurance. It calms the mind and helps to improve focus, determination and self-belief, as you become a better and better runner.

However, like all sports it can have its drawbacks and thats what this article addresses. In a nutshell to maximise your injury free running career, we recommend you consider the following running tips, and build the ones that you're not using into your training arsenal, in particular bodyweight exercises.

1. run short and often – running can place a lot of stress on the body, and for many of it will be more effective to train by running shorter distances more often, and then to mix in one or two longer runs per week at the most,

2. stretch before and after – perform a thorough stretching routine both before you begin to run, and the cool down with the same. Ideally, 5 – 10 minutes. Some of the best runners stretches include the down dog, the bridge and of course your preferred stretches for hamstrings and quads,

3. pay attention to how you run – as run pay attention. You want to be touching the ground pretty lightly as you run. It may take a while but if you watch really good runners either at your local race meet, or even on TV you'll notice that they are efficiency in motion. This is how you will become when you pay attention to how you look and feel when you run,

4. practise bodyweight exercises, especially the hindu squat, the bridge and the wall chair – these three exercises from the bodyweight exercises stable are sensational for runners, and promote strength, flexibility and proper alignment,

5. if you do experience any pain apply ice and rest – this is critical. Don't play the martyr and suffer. Life at end of the day is a marathon event, not a sprint. And remember, many of the typical injuries sustained by runners come from either overtraining ie running too far, too often and/ or overtight muscles. So mix your training up with the above bodyweight exercises that have been proven to enhance strength, stamina and flexibility.

The most important part in any training regime is that you enjoy it. So get a training buddy, set a few short and long range goals, and remember to add the spice of variety to what you do. Happy running Forrest! (ie Forrest Gump).

Ways To Avoid Injuries For Triathlon Beginners

Beginning to train for a triathlon can be as hard as it sounds. Well, it means changing your usual everyday routine and adding some time on the track, on your bike, at the gym, and in the water. But those are not the only things you must consider. You should also think of the possible risks that might happen before during and after your training.

You must remember this: injuries do exist but can be prevented. And the most common are caused by over-training, wrong set of gears, and improper practices. Here are 5 ways to prevent injuries from taking away your triathlon dream:

Stretching – Before you begin your training, you must do some stretching. This would release the tension of your tightened tendon and muscles. There are some studies conducted that people who do not stretch before and after stretching are more prone to injuries. Some also argue about the necessity of stretching but taking outmost precaution would certainly lead you from disregarding this argument.

Training duration – You simply cannot go from 0 to 5k in an instant. You must take it gradually. Over-training often causes injuries. Make sure you take one step at a take and not take on giant leap towards your goal. Keep your training plan realistic. In this way, give your body the time to adapt to the training.

Rest – After training for several hours on one day, your body needs to rest. Again, a good rest would give your body the time to adapt to the training. This would prevent from over stressing your muscles and tendons that can result to injuries.

Footwear – There is a particular shoe for running and cycling. And this should be taken seriously. The most punished part of your body during training and the actual triathlon itself are your feet so make sure that you have the proper footwear for your run and for your bike. Also remember that friction blister is common to those who wear old shoes, shoes with inadequate soles, and improper shoe fitting.

Gears – If you have the history of ankle injury, keeping your ankle protected with braces would be a good idea. Tendonitis, a common effect of over training could be avoided if you wear proper ankle braces. A nice swimwear would give you better movement on water. And since you also have your swimwear on during the entire race, a good and well-fitted one is a must have.

3 Ways to Save Money on a Raw Food Diet

Recently I talked about 3 ways to waste money on a raw food diet.

You didn't think I would leave you with that, did you?  Come on, I'm nicer than that.

Here are my top 3 easy ways to *save* money on a raw food diet.

#1: Buy in season

To put it bluntly, food in season costs less.

Here's an example.  When cantaloupes are in season during the summer months, I can find them for as cheap as $1.50.  When they are not in season, they can cost as much as $3 PER MELON!  And we're talkin' really tiny melons with hardly any flavor.

Because the food is at its prime, you run less of a risk of choosing yucky fruit when you buy in season.  For instance, if I happen to buy cantaloupe during the spring, 9 times out of 10 I have to throw it out.  But during the summer, almost every single fruit that I choose is a taste sensation.

And that's another point to bring up.  Food that is in season tastes a MILLION TIMES better than food that is not in season.  You really cannot go wrong buying seasonal fruit.

#2: Buy in bulk

As I stated in Tuesday's article, I used to buy all of my produce at expensive health foods stores.  Not only was the fruit expensive, the quality wasn't even that great!

Luckily, I soon stumbled upon an awesome resource for buying high-quality produce at great prices.

*Buy-In-Bulk Stores*

Buy-in-bulk stores are stores that offer a variety of goods at discounted prices.  Because you buy the goods in bulk, forgoing packaging charges, you are able to save some green.

Costco and Sam's Club are two examples of these stores.  You need a membership for both of these.  I have both in my area, but I only shop at Costco.  The price is $50 per year and the savings I get more than make up for the annual fee.

Plus, the quality is amazing compared to the supermarket!  I get awesome Ataulfo mangoes each Spring, a variety that isn't available anywhere else in my area!

Currently, I buy the majority of my food from buy-in-bulk stores.

*Wholesale Distributors*

If you *really* want to save some moolah, visit a nearby wholesale produce distributor.  These are the companies that supply produce and other foods to your local grocery stores and health food shops.  There are even organic specific distributors in some areas.

To locate a distributor in your area, simply do a Google search for "wholesale produce distributor."  You can also talk to the produce department at your grocery store, health food store, etc. to see where they get their produce.

Make sure to contact your distributor *before* you actually head over there to load up.  Some distributors do not sell to the public, while others have specific dates and times for you to come and shop.

I know buying from a distributor seems like a lot of work, but anything is a little bit time consuming when you first start out.  I've just started this process myself, and it really isn't that hard.

Once you've found a distributor that you like and set up a routine, it's no different than a weekly trip to the supermarket.

Here is a great, in depth article on buying wholesale produce from someone with lots more experience on the subject.

*Other ways to save*

If you do not have a Costco in your area and cannot find a distributor to buy from, you can always look to your local Walmart or grocery store.  Some stores do offer small discounts for buying in large quantities.  However, I have never had any luck with this in my area.

Another option is to join a local co-op.  As a member of a co-op, you are presented every week with a list of available produce from local farmers.  Generally, you can then order from that list and pick up your food on a specific day of the week.  Some co-ops also have annual membership fees.

Joining a co-op also means that you are contributing to local produce farmers, which brings me to the 3rd way to save…

#3: Buy local

The easiest way to buy local produce is to visit your area's farmer's market.  Almost every city has one and they generally start in April or May and last until October or November.

Here in Memphis, we have a great farmer's market downtown.  It happens every Saturday from April to October and has really become a nice outing for my family and I.

Now, I know that many of you will argue that farmer's markets will actually *cost* you money because the food is more expensive.

With some items, especially free-range meat and dairy products, you are right.  But I have found that fruits and vegetables are generally comparable in price to what is offered at the supermarket.  And almost every farmer offers a discount on bulk buys.

And that's where you really save money.  Think about it: most people buy very little when they shop and so that's what the farmers expect.  All of a sudden, you start showing up to the market every week to buy *pounds* of produce.

I guarantee you every farmer will be *dying* to offer you a discount just so you'll buy from them.

An even better way to buy locally is to go directly to the farms themselves.  I have a wonderful orchard near my home that is keeping me loaded with perfect peaches, nectarines, and plums…for only $.75 per pound!!!!!!

This is the lowest cost I have ever seen peaches.  And nothing beats the added benefit of picking fruit myself that was growing just 30 minutes from my home.

If you have a produce farm nearby, I highly recommend that you give them a call.  That way, you can set up a shopping day that is convenient for you and start building a great relationship with the people who grow your food.

But the best part about buying locally?  The food is super fresh, always in season, and extra tasty!

Where to Get Started

If you are feeling a little overwhelmed.  Start with your local grocery stores first and see if they offer any discounts.  Then, do a search for local farmer's markets and schedule your weekly trip.

To find a farmer's market or farm near you, visit Local Harvest

That should be enough to help you find some great produce and really save some green.

Top 10 Ways to Ruin Your First Marathon

Running your first marathon can be a nerve-wracking ordeal. You train for months. You get up early. You hope you won't blow it on the big day. Here are some common mistakes that can lead to disaster.

1. One More Long Run

Every endurance athlete struggles with the idea that one more workout or one more long run will somehow make you more "ready." The taper you have been prescribed by your training plan must be followed. It is not optional if you want optimum performance. Trust that you are prepared. Save it for race day.

2. Buy New Running Shoes

Question…What could be better than sporting shiny new shoes for your finish picture? Answer…Sporting a finisher medal without limping. NEVER wear new shoes or socks on race day.

3. Try on A New Outfit

Equipment is essential for a successful event. This mean shoes, socks, shorts, top, number belt, watch or GPS. Everything simply has to adhere to the No-New-Gear rule…at least not on race day. Not even a new top. Not even a more aerodynamic hat. Comfort above all else will spell success.

4. Change Your Plan

If you trained for a marathon, you have been training for months. That means you planned for months. Don't give in to the temptation to alter your plans on race day. If you are planning for a 4:00:00 marathon it is O.K. to shoot for 3:55. But do not follow the 3:40 pace group thinking that you are going to "gain some extra time as a cushion."." This is a recipe for disaster. Stick to the plan, Stan!

5. Keep Up With the Joneses

The folks around you might be faster than you. Then again, they just might be dumber. Fight the temptation to try to keep pace with someone because they "look like" a runner you "ought to" be able to beat. Let them disappear on the horizon. You just might pass them in the final few miles.

6. Go Out In a Blaze of Glory

No matter what you do, you will be on fire when the gun goes off. Most will blast off the line. You'll be tempted to follow. Stay on pace. It is worth noting that most world class distance runners produce negative splits when they compete. Follow the experts. Start slow and finish strong.

7. Don't Drink and Run

You can go for a long, long time without food before you starve. But not water. You must stay hydrated. Hopefully you experimented on long runs. Drink too much and you will be hurling on the side of the road. Drink too little and you will be walking before you know it. Drink responsibly.

8. Forget to Fuel the Machine

The "wall" that most marathon runners describe occurs between 18 and 22 miles. This is simply a physiologic point at which many athletes will have just drained all of the caloric storages cells. They just plain run out of gas. You must eat on the run. Eat whatever energy bar or magical awful energy gel you prefer. Just don't try a new one on race day. Get a number belt that comes with little elastic loops that'll keep your gels. They will be ready and in your holster to keep you energized. I eat GU every 40-45 minutes. Keep track of when it is your time to eat. Eat as you approach the water stop so you can discard the wrapper and wash it down at the aid station.

9. Stay up Late

No matter what you do, you will have trouble sleeping on the eve of the race. This is normal. Just don't make it worse by watching television until you are "tired enough" to fall asleep. Counts sheep or mile markers, or whatever you do. Get all the rest you can.

10. Forget the Point

The morning of the your big event, remember why you got out of bed to go on long runs. Remember why you ran in the heat, the rain, the dark and the cold. Remember why you registered for a marathon in the first place. It probably wasn't just to finish at a certain pace. Don't forget to have a good time. Take the time to thank the volunteers at the water stations, the lone sentry standing there all day just so you will not have to think about where to turn, and the folks at the finish cheering and screaming your name.

Keep the right attitude, use some common sense and you will have a great race!

Best Ways To Get Started In Yoga And Yoga Meditation

Are you new to yoga, and are interested in doing yoga and yoga meditation? You may have seen the huge benefits of doing yoga, and now want to get started. So, what are the best ways to start doing yoga meditation, and doing the yoga exercises?

In this article, you will find:
* Aiming To Get The Best Out Of Yoga
* Getting Started With Yoga Classes
* Yoga Books, Yoga CD's, Yoga DVD's

* Aiming To Get The Best Out Of Yoga
Getting the best out of yoga requires some thought. Yoga has several areas that make up yoga, such as the yogic breathing, yogic postures, yogic diet, and they all parts which can make us do things right or wrong. The main aim with any route to yoga is to find a way which enables you to get the best out of yoga.

Though all this should not be viewed as a way to make us procrastinate from actually taking action, but to keep it in the back of our minds. There is a lot of information about yoga online, and some of this information is great, but can not really help you with all the information you need.

* Getting Started With Yoga Classes
Yoga mediation is simply meditating, the point is to relax and cause balance. However, when we look at some other aspects of yoga, we find that there are the postures, and these can be a bit more tricky.

Doing the posture correctly is something that becomes paramount. And simply following instructions may not do it justice. The best route then becomes to find a local yoga class, and get instructed by someone who knows how the postures must be done. They can also look at how you are doing the postures, and aid you in doing the postures correctly.

Another point the yoga class can help you with is with the yogic breathing. Breathing is hard to discover how to do correctly by watching a yoga DVD, whereas being at a yoga class will give you more confidence that you are doing things correctly.

* Yoga Books, Yoga CD's, Yoga DVD's
So, what if there are no local yoga classes? What happens then? Well, you are not at a loss, because you can still use the numerous yoga books, and CD's, and even DVD's. Though a local yoga class is the best option, it does not have to restrict you, if you can't go to yoga classes.

There are some great books out there and they can help you discover yoga in the privacy of your home. You can work at your own pace, and see if yoga is something you want to pursue over the long term.

 

3 Ways to Waste Money on a Raw Food Diet

Are you finding a raw diet too expensive to manage? Are you depressed because you have been raw for only a short time, but have seen your food bill increase twofold?

Maybe you are hesitant in actually going raw because you have heard all the horror stories of people having to mortgage their house just to keep up their raw lifestyle.

Just kidding…

But many people do in fact find it financially difficult to stay raw. It's just too expensive!

Well, it certainly doesn't have to be. Here are 3 ways that many people waste money on a raw food diet.

#1: Buying Supplements and Superfoods

If you are new to the raw food diet, you might not know that many raw food "gurus" promote the use of supplements and superfoods. They believe that a raw diet is incomplete in terms of nutrition. Supplementation and the consumption of superfoods helps to fill in the gaps.

Some common supplements used within the raw food movement are spirulina, hemp powder, Vitamin D and Vitamin B12, and various powders made from greens and fruits. And these products are *very* expensive. A pound of spirulina powder costs over $12!

Superfoods, so-called because of their supposed superior nutritional qualities, are also very popular within the raw food movement. These include wheatgrass, goji berries, maca, raw cacao, acai, even bee pollen!

And just like supplements, these foods are very expensive. An 8-ounce bag of dried goji berries costs over $10.

I can buy an entire day's worth of food for less than that…and I often do!

It really gets my goat when people complain about how expensive the raw food diet is. Of course it is, when you are throwing handfuls of cash at unnecessary supplements and superfoods!

The people advocating the use of these "foods" are simply affirming the stigma that the raw food diet is extreme and difficult to do. I will not name names, but many of the raw food "experts" that promote the use of these products also sell them at very high prices.

It certainly makes you wonder…

If you are eating a healthy raw food diet based on lots of sweet fruit, moderate greens and non-sweet fruits, and low amounts of fat, then you will not need to supplement.

Of course, there are individual circumstances in which supplementation of some form is necessary. This diet is not about dogmatism. If you need to supplement, do it and don't think twice about it. But in most cases, healthy living is all you need.

#2: Buying foods you don't like

Do you waste money on produce that you don't like just because you think it's good for you? Let me guess, you buy the produce and then it just sits on your counter or in the fridge. A week later, you open up your vegetable drawer to find a rotten, moldy mess.

What's that sound? Oh right. It's your hard-earned cash headed straight down the drain.

Here's a tip: if you don't like a food, do *not* buy it! Seriously, the chances of you actually eating it are close to nil. Plus, it just takes up space in your kitchen. AND rotting food only makes everything around it turn much quicker!

And are these foods *really* so good for you? Take kale, for instance. Many raw foodists tout this food as being one of the best foods you can eat because of the high level of certain nutrients.

However, kale is much harder to digest than other greens like romaine and bib lettuce. Your body cannot break down the food and so much of it is just eliminated. So in the end, you aren't even capable of utilizing those so-called "better" nutrients!

More importantly, just because a food has more of something does not make it better for you.

The appropriateness of a food in one's diet depends upon how close the nutritional composition of the food is to the consumer.

Foods that are hard to digest tell us that the make-up of these foods is not as close to our own make-up and so is not optimal.

So stop listening to the raw "gurus" and stick to the foods that you truly enjoy. Your wallet, and your palate, will thank you.

#3: Buying exclusively from health food stores

When I first went raw, I bought all my produce exclusively from health food stores. I figured that since their prices were higher, their produce *must* be higher quality, right?

Wrong. In fact, I eventually discovered that the majority of the produce offered at these high-end stores was the same quality as my local grocery store. Many times it was even the same brand!

The only difference, besides the pricing, was that there was a higher selection of organic produce. However, this produce was usually *horrible* quality and *outrageously* overpriced, even compared to the conventional produce offered.

Instead of buying everything at health stores, try your local supermarket or Walmart. Many stores today sell a wide variety of good produce at decent prices. They even sell decent organic foods, especially greens and peppers.

Fortunately for me, I discovered an even *better* place to buy great produce. But I'll save that for a later article…

Until then, throw out those expensive and unnecessary supplements, discard the not-so-super superfoods, and go eat some fruit!

Three Ways to Improve your Fitness Levels

Many people want to improve their physical fitness levels. However, they often make the excuses that they don't know how or they don't have the time. In this article I outline three ways you can implement fitness training into your daily routine.

1) LIFESTYLE CHANGE:- One of the easiest ways to improve your current fitness levels is to make small, positive changes to your daily routine. Specifically, you need to improve your diet and your exercise routine. As I have mentioned, these changes do not have to be large. If you make small changes to your lifestyle at regular intervals these will soon build up to become large changes which yield significant results.

One way you could change your eating habits is by eating one less takeaway a week and substituting this for a healthier, home cooked meal. Then in the second week you could build on this by eating a salad for lunch once or twice a week. You can alter your exercise habits in a similar way. In the first week use stairs instead of elevators. In week two participate in a thirty minute brisk walk twice a week. As you can see these small but positive lifestyle changes collectively become significant changes which can lead to improved fitness levels.

2) FITNESS EQUIPMENT:- Another great way to improve your fitness levels is to take advantage of the large selection of fitness equipment on the market. When choosing fitness equipment you first have to decide what your fitness targets are. Do you want to improve your cardiovascular fitness? If so then a treadmill, rowing machine or exercise bike will be most suitable for you. Do you want to tone and strengthen your muscles? Then free weights and weight machines are what you should be using.

You also need to consider whether you want to purchase the fitness equipment for yourself or take advantage of the fitness equipment at the gym. Both have their own distinct advantages and disadvantages. Owning your own fitness equipment means that you can use it whenever you want, within the comfort of your own home. However, unless you have a lot of storage space and money you will be unable to purchase the range of equipment that a gym can provide. The gym can provide you with a large range of equipment for a relatively low cost. However, when the gym is full you will have to wait for machines and you will also have to spend time commuting to and from the gym.

Whatever you choose regarding your fitness equipment you must consider one important factor. Fitness equipment will assist you in your exercise but it will not do it for you. You still have to put in the time and effort that leads to improved fitness levels.

3) FITNESS TRAINER:- Taking advantage of a fitness trainer is a great way to improve your fitness levels. You can explain your fitness goals to the trainer and then they can show you the best way to achieve them. A fitness trainer should also help you stay motivated, show you where you are going wrong and lead you down the right path, making it more likely that you will achieve your targets.

When choosing a fitness trainer there are a number of factors you should consider. A good fitness trainer should be able to provide success stories from their past which prove their credentials. You should also look at their qualifications to measure how well trained they are. Finally, you should arrange a meeting with a number of fitness trainers and see which ones match your personality.

As you can see there are plenty of options available to you if you want to improve your fitness levels. Although I have given you the advice you have to take that first step and implement fitness training into your daily routine. Choose whichever ideas you think are best for you and get started. The sooner you begin to take action, the sooner you will start to see results.

5 Ways to Get Results From a Raw Food Diet

When I first learned about the raw food diet, it took me years to figure out how to do it properly. Then it took me even more years – making mistakes and compromising my health – until I started experiencing the benefits I was looking for from the start! Let's face it, if you're going to bother changing your diet at all, there's got to be a reason for doing it. I would bet you want to improve your health and energy, right? But why take years to get those results, when you can get them in months or even weeks? Here are some of the things that I've found can help you get faster results from your raw food diet.
 

Incorporate Fitness: Until you reach the point where your body fat is at an optimal level and your fitness "above average", you probably won't get all the results you're looking for even with an ideal diet. Fit people not only digest better, the entire process of nutrition is improved with improved fitness. This means assimilation will be better, blood sugar will be more under control, and much more besides. To start improving your fitness, you have to identify your areas of weakness and work on improving these first.

Address Emotional Issues: Emotions are an integral part of your nutrition & health. You've probably had the experience of hearing a piece of bad news and suddenly losing your appetite. This shows that emotions are an integral part of how your body processes food. It's an essential part of your health. Often people jump into a raw-food diet, hoping that it will help them "clear emotional problems", when in fact it puts these problems right in their face and they can't deal with it!. Be aware and ready to feel and face your emotions. Equip yourself with whatever tools are necessary to get over emotional baggage – including self-improvement seminars, tapes, and group support.

Cleanse: One of the best ways to accelerate your health success is to go on some sort of cleanse. A cleanse should be easy to do, while giving you results in terms of increased energy, weight release (if necessary), and increased vitality and health.

My favorite cleanses are:

Green Cleanse: consuming only green smoothies and fruit for 5 to 10 days or longer.

Fruit Cleanse: consuming only mono meals of fruit for 3 to 7 days or longer.

Low Fat Cleanse: consuming only fruits and vegetables without any fat (avocados, oils, etc.) for 3 to 7 days or longer.

While it's possible to do a cleanse on your own, it's best if you have someone to coach and support you in the process.

Find Raw Friends: Feeling alone and isolated can kill your success with the raw diet! It's very important to find at least one “buddy” who can support and encourage you on this path. With the Internet, it's possible to connect with more people than ever.

Get a Coach and a System: Besides lack of social support, the reason why most people don't succeed with a raw-food program is that they don't have anybody coaching them personally and showing them a system that works for incorporating all of the different elements of a healthy lifestyle. Unless you think you can do it on your own, you need someone to show you a system that works!

Make no mistake about it, you can either take 2 months to put all of the pieces of a healthy raw lifestyle together, or you can take 2 years or 20 years! Do yourself a favor and choose the shortest route to success.