Running

What to eat before a long run

What To Eat Before A Run | Pre-Run Nutrition

/ 1 Comment / Nutrition, Running /

Pre-run nutrition plays a pivotal role in the performance and endurance of every runner, serving as the foundation for optimal energy levels, muscle recovery, and overall well-being during long-distance endeavors. As athletes prepare to lace up their shoes and embark on their next run, understanding the importance of fueling their bodies with the right nutrients is paramount. In this comprehensive guide, we delve into the intricacies of pre-run nutrition, exploring the foods and strategies that can enhance performance, prevent digestive discomfort, and propel runners towards their fitness goals.

The Importance of Pre-Run Nutrition:

Consuming the right balance of macronutrients—carbohydrates, proteins, and fats—the night before a long run can help replenish glycogen stores, provide sustained energy, and support muscle repair and recovery. Here’s a breakdown of what to include in your pre-run meal:

Carbohydrates: Carbs are your body’s primary source of energy during exercise, making them a crucial component of your pre-run meal. Opt for complex carbohydrates such as pasta, potatoes, rice, and whole grains, which provide a steady release of energy without causing rapid spikes or crashes in blood sugar levels.

Proteins: Including a moderate amount of protein in your pre-run meal helps support muscle repair and growth. Lean protein sources like chicken, turkey, fish, eggs, tofu, or legumes can complement your carbohydrate intake and provide essential amino acids for optimal performance.

Healthy Fats: While carbohydrates are your main fuel source for endurance activities, incorporating small amounts of healthy fats into your pre-run meal can help provide a feeling of satiety and sustained energy. Choose sources like avocado, nuts, seeds, olive oil, or fatty fish to add flavor and nutritional value to your meal.

What to eat before a long run

Example Pre-Run Meals:

Here are some balanced dinner ideas to fuel your long run the night before:

  1. Baked potato topped with grilled chicken and steamed vegetables.
  2. Whole wheat pasta with marinara sauce and lean ground turkey.
  3. Quinoa salad with grilled salmon, mixed greens, and a drizzle of olive oil.
  4. Brown rice stir-fry with tofu, mixed vegetables, and a light soy sauce.
Remember to listen to your body and choose foods that you enjoy and tolerate well. Experiment with different meal combinations to find what works best for you in terms of taste, digestion, and energy levels.

What to Avoid:

While certain foods can enhance your pre-run fueling, others may lead to digestive discomfort or energy crashes during your workout. Here are some foods to avoid the night before a long run:

High-Fiber Foods: While fiber is essential for digestive health, consuming large amounts of fiber-rich foods like beans, lentils, broccoli, or bran cereal the night before a run can cause bloating, gas, or diarrhea.

High-Fat Foods: Foods high in saturated or trans fats, such as fried foods, creamy sauces, or fatty cuts of meat, can sit heavy in your stomach and slow down digestion, leading to discomfort or sluggishness during your run.

Spicy or Acidic Foods: Spicy dishes, citrus fruits, tomatoes, or acidic sauces may irritate your stomach and increase the risk of heartburn or reflux during exercise. It’s best to steer clear of these foods before a long run to avoid any gastrointestinal issues.

Alcohol and Caffeine: While moderate amounts of alcohol or caffeine may not directly impact your performance, they can disrupt your sleep quality and hydration status, both of which are crucial for optimal athletic performance. Limit your intake of these beverages the night before a long run to ensure you’re well-rested and adequately hydrated.

Hydration Strategies:

In addition to fueling your body with the right foods, proper hydration is essential for optimal performance and recovery. Aim to drink plenty of fluids throughout the day leading up to your long run, focusing on water as your primary beverage choice.

If your run is scheduled for the morning, consider drinking a glass of water before bed and another one upon waking to kickstart hydration. During your run, aim to sip water or a sports drink every 15-20 minutes to replace fluid losses and maintain electrolyte balance.

Experiment and Adapt:

Ultimately, the key to effective pre-run nutrition is experimentation and adaptation. Pay attention to how different foods make you feel during your runs and adjust your meals accordingly. By fine-tuning your fueling strategy, you can optimize your performance and make the most of every mile.

Conclusion:

What you eat the night before a long run can significantly impact your energy levels, endurance, and overall performance. By focusing on balanced meals rich in complex carbohydrates, lean proteins, and healthy fats, you can fuel your body for success and minimize the risk of digestive discomfort during your workout. Remember to hydrate adequately and avoid foods that may cause gastrointestinal issues or sluggishness. With the right fueling strategy in place, you’ll be well-equipped to conquer those long runs and achieve your running goals.

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runna coaching app

Runna Coaching App Review

/ Leave a Comment / Running, Training /

Hey everyone! I am super excited to share something awesome with you – I’ve recently started using the incredible Runna Coaching App, the ultimate training companion for runners.

Runna coaching app creates personalized training programs based on your current fitness level. Whether you’re a beginner starting from the couch or aiming for a marathon, Runna has got you covered.

What sets Runna apart is its ability to provide weekly training sessions tailored to your abilities and paces. For example, I’m gearing up for the Toronto Half Marathon in May, and Runna has crafted a 12-week plan just for me. It’s like having a personal coach, guiding me every step of the way.

Having a clear view of each workout in a week makes planning easier and more effective. It’s like having a roadmap to success, helping you stay on track towards your running goals.

Now, here’s something that truly makes life easier – Runna app seamlessly syncs with Strava and smartwatches. All your recorded workouts are effortlessly integrated into the app, providing a comprehensive overview of your progress.

runna coaching app

Plan cost: $17.99/£15.99 monthly or $112.99/£99.99 for the year.
Compatibility: iOS and Android
Smartwatch compatible: Apple, Garmin, Coros, Sunnto

First off all, after you download the app, you’ll need to set it up. Choose your performance level, decide how many times you want to run each week, pick the days you’ll be hitting the pavement, and select your preferred day for a longer run. The app will also ask if you have a race planned and what units you want to use. Instead of your goal time, it figures out your running paces based on your 5K or 10K times, which I wish there was an option to change. And there you go – your plan is ready! You can see the overall plan, but you can only check out the upcoming workouts for the next two weeks, unless you go for the one-year plan.

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Runna coaching app for runners

Now, to get the most out of the plan, I recommend using both the running and strength plans. Runna also organizes free community events, live classes (like weekly yoga and Pilates), and shares articles on mobility, gear, nutrition, and races.

Syncing your smartwatch or Strava to the app will mark off your workouts and send you a nice ‘Well done!’ message. Besides reading running articles, you can also message support for coach input, although I haven’t tried that feature myself.

Training plans available in Runna coaching app

If you’re a beginner, there’s an 8-week New to Running Plan and a 6-week Return to Running plan for Couch to 5K.

Want to build general fitness? There’s an 8-week Get Fit plan, a 12-week Running Maintenance plan, and an 8-week Hyrox plan that combines running and functional workouts.

Trying to improve your 5KM time? There’s an 8-week training plan that predicts your improvement.

Training for a 10KM? Choose the 10-week plan with varying long runs based on your ability.

Aiming for a Half Marathon? There’s an 8-week fast track plan, a 12-week plan, and a half marathon plan.

Dreaming of a Marathon? Select the 16-week training plan, a 12-week fast track option, or a marathon plan. You can also opt for a 5-week Pre-Marathon baseline.

Feeling adventurous for an Ultramarathon? There’s a 50KM 16-week ultra plan, and for advanced runners, options for 100KM, 110KM, and a whopping 220KM multi-stage 16-week plan.

Targeting a 10-mile run? There’s a 12-week training plan with long runs tailored to your level.

Keen on a Triathlon? Pick from an 8-week Sprint Tri, 10-week Olympic Tri, 12-week Half Iron, or a 16-week full Iron Tri plan (this covers the running part only, not cycling/swimming – at least, not yet!).

Post-race Recovery your thing? There’s a 3-week plan, though it could use more focus on the importance of recovery.

Into Functional Fitness? Try the 8-week functional fitness and an 8-week Hyrox plan.
Dealing with Post-Injury? There’s a 6-week training plan using Run/Walk.

Just had a baby? There’s a 12-week build-back plan after pregnancy, developed with a physiotherapist to support your return to running.

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runna running training app

Strength Training

Here’s the cool part – you can add a strength plan to any Runna training plan. This is my favorite thing about the Runna coaching app. You get to choose how many strength workouts you want per week, your ability level, workout length, and equipment preference. I’ve used it on holiday for a quick 25-minute bodyweight workout and regularly in the gym with various weights. I love that you can keep things short and effective alongside your running training – and all the exercises are running-specific! Each exercise comes with a drawing and a video demonstration, so you won’t find yourself Googling workout videos while you’re at the gym.

Is the Runna Coaching App a good choice?

Well, it really depends on what you’re aiming for! I personally found it beneficial to follow the Improver 5K plan and I’m still sticking to the strength training plan. The marathon plan didn’t quite suit me, but I’ve heard many folks finding success with the 26.2km plan. What makes this app stand out is its variety of options, flexibility, and reasonable pricing. It caters to both beginners and experienced marathoners. A tip: don’t stress too much about keeping specific paces on easy runs; go with what feels comfortable on the day (it can vary). And instead of getting hung up on paces, focus on putting in the right effort!

runna coaching app

Pros:
– Includes strength training plans
– User-friendly
– Affordable for personalized training
– Offers a wide range of plans
– Adaptable to the number of days you want to run

Cons:
– Not for those just wanting to track daily runs—it’s all about following a plan.

I’ve been using Runna coaching app for my training, and I absolutely love it. But don’t just take my word for it – I want you to experience it yourself. For the next two weeks, you can try Runna completely free! Just use the referral code ATHLETICO and see if it becomes your go-to app for your next training plan.

So, fellow runners, give Runna a shot and take your training to the next level. I promise you won’t be disappointed. Lace up those running shoes, use referal code ATHLETICO, and let’s conquer those goals together!

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Why do you have back pain when running

Why do you have back pain when running?

/ Leave a Comment / Running /

Jogging is a popular exercise due to its simplicity, great endurance training, and calorie-burning benefits. However, many runners face back pain while running, which can hinder their exercise routine. So, what causes this back pain during running, and how can we fix it?

Signs of Back Pain from Running

Back pain triggered by running can manifest in various ways. Typically, you might feel the pain after you’ve finished your run or a few days after taking a break from running. Some experience back pain while running, which continues even after a break. There are three common types of back pain related to running: muscle-related, bone-related, and low back pain. Low back pain is especially prevalent in runners. Back spasms often result from prior injuries, inflammation, or weak muscles in the area. If one muscle is stronger than its counterpart, it can cause an imbalance affecting your posture while running.

Unveiling the Mystery: Why Running Causes Back Pain

Running is supposed to be a stress reliever, but when aggravating back pain joins the party, it can be a downer. It’s frustrating to witness many runners struggling with this issue and enduring prolonged injuries due to pushing through the pain.

Yet, here’s a silver lining: since many runners grapple with low back pain, movement and running experts have pinpointed some of the most common culprits.

#1: Pelvic Drop

Pelvic drop often happens due to weak glutes or lack of control in the gluteal muscles. Glutes not only power your running but also play a crucial role in stabilizing your hips and trunk during movement. When one side of your hip drops lower than the other, it compresses, putting more pressure on your spine.

Running Causes Back Pain due to pelvic drop

How to Fix Pelvic Drop:

Begin by checking how well your glutes are activating. Before focusing on building muscle strength, start with progressive activation drills. These drills may involve exercises with resistance to ensure both gluteus medius and gluteus maximus are functioning optimally.

#2: Over-Stride

Over-striding restricts proper joint flexion at your hips, knees, and ankles, resulting in increased braking forces. This also limits muscle contraction in essential areas like the glutes, quads, and calves, crucial for shock absorption. The force from running can travel up your legs to your lower back due to this improper alignment.

Running Causes Back Pain due to over-striding

How to Correct Over-Stride:

For lasting relief, aim to increase your cadence or the number of steps you take per minute. A higher cadence means quicker step turnover, giving you less time to extend your leg too far in front.

#3: An Upright Trunk

While runners are often advised to maintain an upright posture, excessive upright running or a slight backward lean can be problematic. It takes away the engagement of your glutes, leading to compensatory movements that direct impact forces towards your spine, causing low back pain.

Running Causes Back Pain due to upright trunk

How to Correct an Upright Trunk:

Picture yourself as Superman ripping open your shirt to take flight or imagine running into a strong wind, keeping your chest out and leaning slightly forward. These mental cues can help you maintain a slight forward lean while running.

#4: Limited Hip Extension

Restricted hip extension can alter pelvic position, create muscle imbalances, reduce shock absorption, and prompt compensation patterns that strain your lower back and hamstrings.

Running Causes Back Pain due to limited hip extension

How to Improve Hip Extension:

Consistent stretching is your ally to prevent tight hips from limiting your runs. Extend your static stretches to 1-2 minutes for better results, instead of the usual 30 seconds.

Returning to Pain-Free Running

Running itself isn’t the issue; it’s about understanding and adjusting your biomechanics to prevent common pain and injury. Additionally, it involves gradually training your body to handle the demands of running. If you’re dealing with low back pain from running, don’t just focus on the symptoms! Dive into the root cause of your pain and collaborate with a specialist to plan the next steps toward recovery.

Remember a few additional tips:

  • Avoid carrying heavy loads
  • Ensure a thorough warm-up for your hands and feet
  • Opt for specialized, comfortable shoes for running
  • Don’t push yourself too hard during your run.

Why do you have back pain when running? Read More »

Reza Baluchi ultra runner from Florida

Florida Ultrarunner’s daring attempt of crossing Atlantic Ocean ends in Legal Storm

/ Leave a Comment / News, Running /

In a remarkable tale of ambition and adventure, a Florida ultrarunner’s audacious attempt to become the first man to run across the Atlantic Ocean inside a man-made hamster wheel has taken an unexpected turn.

A Florida ultrarunner who embarked on a daring mission to be the first man to run across the Atlantic Ocean inside a man-made hamster wheel has found himself in legal hot water. Reza Ray Baluchi now faces charges of obstruction of boarding and violation of a captain of the port order, as detailed in a criminal complaint filed in Miami.

This audacious journey by Baluchi caught the attention of the U.S. Coast Guard, who spotted him roughly 100 kilometers off the coast of Tybee Island, Georgia, on August 26th. At the time, he was making preparations for the impending Hurricane Franklin, six days into his ambitious undertaking that began on August 20th.

Florida ultrarunner tries to cross Atlantic Ocean
Photo: Reza Ray Baluchi

According to reports from the Daytona Beach News-Journal, Baluchi’s goal was to navigate his custom-made “hydro-pod” vessel all the way to England. However, when authorities approached his vessel, they encountered a challenge. Baluchi had a Florida registration on board, but he couldn’t readily produce it for inspection. Things escalated when officials attempted to remove Baluchi from the boat, as he reportedly claimed to possess a knife and threatened self-harm.

On his personal website, Baluchi shared his grand aspiration of running through all 195 recognized countries in order to “inspire and unite us as a people.” He also aimed to cross the ocean in his Hydro Pod, with the intention of demonstrating that the boundaries of human achievement are limitless.

Baluchi conveyed to local news outlets that his voyage was a fundraising endeavor, with proceeds intended to support charitable causes, including aid for the homeless, the U.S. Coast Guard, and the fire department.

Florida ultrarunner tries to cross Atlantic Ocean
Photo: Reza Ray Baluchi

This incident is not the first time Baluchi has set out to conquer the ocean within his Hydro Pod. Back in 2015, he received a captain of the port order from the Coast Guard, which applied to any subsequent voyages. Unfortunately, he failed to comply with the order and was intercepted in his homemade vessel in 2016. In 2021, Baluchi attempted yet another voyage, leading to another intervention by the Coast Guard.

Intriguingly, Baluchi has a history of remarkable feats. In 2007, he reportedly completed a staggering run around the entire perimeter of the United States, covering over 18,000 kilometers in just 202 days. This remarkable achievement was undertaken to raise funds for The Children’s Hospital of Denver.

As the legal proceedings unfold, court records indicate that Baluchi was able to secure his release by posting a $250,000 bond on the same day he faced charges.

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Mexico City Marathon disqualifies 11,000 runners

Mexico City Marathon disqualifies 11,000 runners for cheating

/ Leave a Comment / News, Running /

Mexico City Marathon 2023 witnessed a disheartening episode of cheating, where approximately 11,000 runners out of 30,000 runners failed to complete the full 26.2-mile course, depriving them of medals and official results.

Approximately one-third of participants in the recent Mexico City Marathon, held on August 27, 2023, concluded the race without receiving a medal due to their involvement in course-cutting activities. This year’s event was ruined by a staggering level of cheating, with nearly 11,000 out of the 30,000 registered runners failing to complete the full 26.2-mile marathon course.

Reports from the sports publication Marca revealed that race organizers were flooded with complaints regarding participants taking shortcuts, utilizing vehicles, bicycles, and public transportation to reduce the distance they needed to cover on foot. In response to these allegations, race organizers initiated an investigation, utilizing race tracking data that clearly indicated several runners had failed to pass the checkpoints situated every 5 kilometers along the route. As a result, these participants were ineligible to receive official race results or finisher medals.

In a countermove, some of the disqualified participants claimed that their tracking devices were malfunctioning and asserted that they had indeed passed through all the designated checkpoints along the course. However, race organizers issued a statement: “The Mexico City Sports Institute informs that it will proceed to identify those cases in which participants of the XL Mexico City Marathon Telcel 2023 have demonstrated an unsportsmanlike attitude during the event and will invalidate their registration times.”

Furthermore, the organizers emphasized that the Mexico City Marathon not only serves as a significant celebration for the city’s residents but also as an opportunity to uphold the fundamental values of sportsmanship.

Unfortunately, this year’s incident of foul play is not the only occurrence for the Mexico City Marathon. In fact, it represents a continuation of a trend that has plagued the event in recent years. In 2017, approximately 6,000 runners were found to have deviated from the official course, and over 3,000 runners were disqualified for the same reason in 2018.

These incidents are particularly surprising given that the Mexico City Marathon achieved IAAF Gold Label Road Race status in 2018. The Gold Label designation is the highest recognition bestowed by the IAAF Road Running Commission and signifies that the race meets stringent criteria, including exceptional organization, rigorous enforcement of rules, and successful execution.

Established in 1983, the Mexico City Marathon has become a prominent fixture in the road racing calendar, boasting impressive course records. Titus Ekiru of Kenya set the men’s course record with a time of 2:10:38 in 2018, while Lucy Cheruiyot, also from Kenya, established the women’s course record with a time of 2:27:22 in 2021.

As the Mexico City Marathon continues to solidify its reputation as a prestigious event, it raises questions about the need for enhanced measures to prevent unsportsmanlike conduct by participants in the future, especially in light of its Gold Label credentials. Feel free to share your thoughts on this issue in the comments section below.

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Best Walking Shoes for Maximum Comfort in 2023

Best Walking Shoes for Maximum Comfort in 2023

/ Leave a Comment / Gears, Health, Running /

When it comes to choosing the perfect walking shoes for maximum comfort, 2023 has brought forth a plethora of options that cater to various preferences and needs. Whether you’re an avid walker, a fitness enthusiast, or simply looking for comfortable footwear for daily activities, this article presents a comprehensive guide to the best walking shoes available in 2023. We’ve compiled a list of top contenders that combine style, technology, and ergonomic design to provide the utmost comfort during your walks.

Nike Air Zoom Pegasus 39

Nike Air Zoom Pegasus 39​
Pros:
  • Utilizes Nike’s innovative Air Zoom cushioning technology for responsive and comfortable strides.
  • Breathable mesh upper enhances ventilation and reduces discomfort during long walks.
  • Versatile design suitable for both casual wear and exercise.
Cons:
  • Premium features may lead to a higher price point.
  • May not be suitable for individuals with wide feet.

Available Size Range: Men’s 6-15, Women’s 5-12

Price Online: $130 – $160

New Balance Fresh Foam 1080v11

New Balance Fresh Foam 1080v11​
Pros:
  • Features Fresh Foam cushioning for a plush and supportive walking experience.
  • Roomy toe box accommodates a variety of foot shapes.
  • Durable rubber outsole provides traction on various surfaces.
Cons:
  • Slightly heavier compared to some other models.
  • Design might be less sleek than some other options.

Available Size Range: Men’s 7-16, Women’s 5-13

Price Online: $150 – $180

ASICS Gel-Nimbus Lite 2

ASICS Gel-Nimbus Lite 2​
Pros:
  • Incorporates ASICS’ Gel cushioning for excellent shock absorption.
  • Lightweight construction reduces fatigue during longer walks.
  • Eco-friendly materials used in the upper contribute to sustainability.

Cons:
  • Some users might find the arch support to be inadequate.
  • Limited color options compared to other models.

Available Size Range: Men’s 6-14, Women’s 5-13

Price Online: $140 – $170

Skechers Go Walk Arch Fit

Skechers Go Walk Arch Fit​
Pros:
  • Features Arch Fit technology for superior arch support and comfort.
  • Slip-on design with stretchable fabric ensures easy on/off.
  • Suitable for individuals seeking shoes with a wider fit.

Cons:
  • May lack the advanced cushioning technology of other brands.
  • Style might be more casual compared to traditional athletic shoes.

Available Size Range: Men’s 6.5-16, Women’s 5-13

Price Online: $60 – $80

Brooks Ghost 15

BrooksGhost15 running shoes
Pros:
  • DNA Loft cushioning provides a balance of softness and responsiveness.
  • Segmented crash pad enhances smooth heel-to-toe transitions.
  • Well-suited for individuals with neutral or slightly pronated gaits.
Cons:
  • Heel counter might be too soft for those requiring strong stability.
  • Price point could be higher compared to some competitors.

Available Size Range: Men’s 7-15, Women’s 5-12

Price Online: $130 – $160

The year 2023 brings an impressive array of walking shoes that prioritize comfort without compromising on style or technology. From Nike’s responsive cushioning to New Balance’s roomy design and ASICS’ shock absorption, there’s something for every walker. By considering your personal preferences, foot shape, and budget, you can confidently choose a pair of walking shoes that will make your daily walks a truly comfortable and enjoyable experience. Remember to try on multiple options and assess how they feel during various walking conditions before making your final decision.

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All-Time Motivational Songs for Runners: A Playlist to Energize Your Stride

All-Time Motivational Songs for Runners: A Playlist to Energize Your Stride

/ 1 Comment / Running, Tips /

Running is not just a physical activity; it’s a mental and emotional journey that requires determination, focus, and motivation. Whether you’re a seasoned marathoner or a casual jogger, the right music can make a significant difference in your performance and mindset during a run. Music has the power to elevate your spirits, boost your energy levels, and help you push through those challenging miles. In this article, we’ve curated a list of all-time motivational songs that are perfect companions for your runs. These songs, sourced from various movie soundtracks and albums, are sure to energize your stride and keep you moving forward.

1. “Eye of the Tiger” – Survivor
From: Rocky III Soundtrack
Artist: Survivor

Kicking off our list is a timeless classic that needs no introduction. “Eye of the Tiger” by Survivor gained iconic status for its association with the Rocky film series. With its invigorating rhythm and empowering lyrics, this song has been motivating runners and athletes for decades.

2. “Stronger” – Kanye West
From: Graduation
Artist: Kanye West

“Stronger” is a high-energy track that samples Daft Punk’s “Harder, Better, Faster, Stronger.” Kanye West’s powerful lyrics and the pulsating beat make this song an excellent choice for runners looking to find their inner strength and determination.

3. “Can’t Stop the Feeling!” – Justin Timberlake
From: Trolls (Original Motion Picture Soundtrack)
Artist: Justin Timberlake

For a more upbeat and cheerful vibe, “Can’t Stop the Feeling!” is a fantastic option. Justin Timberlake’s infectious energy and the feel-good lyrics are sure to put a smile on your face as you hit the pavement.

4. “Lose Yourself” – Eminem
From: 8 Mile Soundtrack
Artist: Eminem

Eminem’s “Lose Yourself” is a motivational anthem that embodies the idea of seizing the moment and giving it your all. Its intense lyrics and captivating rhythm make it a popular choice for runners aiming to break their personal records.

5. “Hall of Fame” – The Script feat. will.i.am
From: #3
Artist: The Script feat. will.i.am

This collaboration between The Script and will.i.am delivers a powerful message about achieving greatness and leaving a lasting legacy. The song’s inspiring lyrics and dynamic composition are bound to keep you motivated throughout your run.

6. “Born to Run” – Bruce Springsteen
From: Born to Run
Artist: Bruce Springsteen

A classic rock anthem, “Born to Run” by Bruce Springsteen captures the feeling of freedom and the open road. Its driving rhythm and passionate vocals make it an ideal companion for runners seeking a sense of liberation during their workouts.

7. “Happy” – Pharrell Williams
From: G I R L
Artist: Pharrell Williams

If you’re in need of an instant mood boost, “Happy” by Pharrell Williams is the ultimate pick-me-up. Its upbeat tempo and cheerful lyrics are perfect for maintaining a positive attitude as you tackle your run.

8. “Don’t Stop Believin'” – Journey
From: Escape
Artist: Journey

A true classic, “Don’t Stop Believin'” by Journey is all about perseverance and holding onto your dreams. The song’s anthemic quality and memorable melody make it an excellent choice for long-distance runs.

9. “Roar” – Katy Perry
From: Prism
Artist: Katy Perry

“Roar” is an empowering song that encourages listeners to find their inner strength and speak up for themselves. Katy Perry’s powerful vocals and the song’s empowering message can provide that extra push when you need it most.

10. “Uptown Funk” – Mark Ronson feat. Bruno Mars
From: Uptown Special
Artist: Mark Ronson feat. Bruno Mars

Closing our list is the infectious “Uptown Funk” by Mark Ronson and Bruno Mars. The funky beats and lively rhythm of this song can inject a burst of energy into your run and keep your spirits high.

Remember, the perfect running playlist is a personal choice, and these songs are just a starting point. Tailor your playlist to your preferences and the pace of your run, and let the music carry you through every step of your journey. So lace up your shoes, press play, and let the music inspire you to achieve your running goals!

Tell us your favourite song which you listen while running. Comment below!

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running shoes terminology

The Ultimate Guide to Running Shoe Terminology – Shoe Anatomy

/ 5 Comments / Gears, Running /

Shoes have evolved from mere protective coverings for feet to sophisticated pieces of technology designed to enhance comfort, performance, and style. However, the world of shoes comes with its own set of technical terms and jargon that can be confusing for those new to the scene. In our ultimate guide to Running Shoe Terminology, we’ll delve into the essential shoe jargon to help you navigate the world of footwear with confidence.

Running shoes anatomy
Blister Reviews

1. Energy return

Energy return refers to the efficiency with which a shoe absorbs and then releases the energy generated by your stride. When you walk or run, you exert force on the ground, and a portion of that energy is returned to your body by the shoe’s cushioning system. Shoes with good energy return provide a more responsive and effortless stride.

2. Midsole

The midsole is the cushioned layer between the upper and the outsole. It plays a vital role in providing comfort, shock absorption, and energy return. Different materials and technologies are used in midsoles to cater to various running styles and preferences.

  • EVA (Ethylene Vinyl Acetate): EVA foam is a common material used in midsoles. It offers lightweight cushioning and shock absorption.
  • PU (Polyurethane): PU foam is denser and more durable than EVA, providing increased stability and support.
  • TPU (Thermoplastic Polyurethane): TPU elements are often integrated into midsoles to enhance stability and responsiveness.
  • Gel, Air, or Zoom Air: Some shoes incorporate gel, air pockets, or Zoom Air units within the midsole to offer targeted cushioning and impact protection.

3. Insole/Sockliner

The insole, also known as the sockliner, is the removable cushioned layer inside the shoe. It provides additional comfort and can sometimes be replaced with custom orthotics for personalized support.

4. outsole

The outsole is the bottom layer of the shoe that comes into direct contact with the ground. It is designed for traction, durability, and protection. Outsole patterns and materials vary depending on the intended use of the shoe.

  • Carbon Rubber: This type of rubber is durable and offers good traction on various surfaces.
  • Blown Rubber: Blown rubber is lightweight and flexible, contributing to a more responsive ride.
  • Aggressive Tread Pattern: Trail running shoes often feature deep and aggressive lugs on the outsole for enhanced grip on uneven terrain.

5. midfoot shank

The midfoot shank is a stiffening component often embedded in the midsole. It enhances stability and support, especially in shoes designed for activities that involve lateral movements.

6. Drop (Heel-to-Toe Drop)

The drop, also known as the heel-to-toe drop or offset, is the difference in height between a shoe’s heel and forefoot. It affects how your foot strikes the ground during your stride. A higher drop can encourage a heel-first landing, while a lower drop promotes a more natural midfoot or forefoot strike.

7. Pronation

Pronation is the natural inward rolling motion of the foot during the gait cycle. Shoes are often categorized based on how they accommodate different levels of pronation: neutral, overpronation, and underpronation (supination). Matching your pronation type with the right shoe can prevent discomfort and injury.

  • Neutral: For runners with a balanced gait and minimal pronation.
  • Stability: Designed to provide support for mild to moderate overpronators.
  • Motion Control: Intended for severe overpronators, offering maximum support and stability.

8. Arch Support

Arch support refers to the structure and cushioning in a shoe’s midsole that helps maintain the natural curvature of your arches. Different shoes offer varying degrees of arch support to cater to different foot types and arch heights.

9. Toe Box

The toe box is the front portion of the shoe that encases your toes. A roomy toe box allows your toes to splay naturally and is especially important during activities that involve a lot of movement.

10. Heel Counter

The heel counter is the supportive structure at the back of the shoe that cradles the heel. It helps stabilize the foot and prevents excessive movement within the shoe during running.

11. Toe Spring

Toe spring is the upward curve at the front of the shoe’s sole. It influences how your foot transitions from heel strike to toe-off during each step.

12. Collar and Tongue Padding

The collar is the part of the shoe that wraps around your ankle, while the tongue is the flap that covers the top of your foot. Adequate padding in these areas enhances comfort and reduces friction.

13. Toe Guard/Rand

The toe guard or rand is a protective layer, often made of rubber, that reinforces the front of the shoe. It prevents damage to the upper material and provides extra durability.

14. Cushioning

Cushioning is the material within a shoe’s midsole that absorbs impact forces and provides comfort. Different shoes use various cushioning technologies, such as air pockets, gel inserts, foam compounds, and spring-like materials, to optimize shock absorption and support.

15. Upper

The upper is the top part of the shoe that covers your foot. It’s usually made from a combination of materials such as mesh, leather, or synthetic fabrics. The upper provides breathability, comfort, and style, and it often features overlays or reinforcements to enhance structural integrity.

16. Breathability

Breathability refers to how well air can flow through the shoe’s upper material. Shoes with good breathability help prevent excessive sweating and maintain a comfortable environment for your feet.

17. Flexibility

Flexibility refers to how easily the shoe’s sole and upper bend and move with your foot’s natural motion. Flexible shoes are important for activities that require dynamic movements.

18. Stability

Stability features in shoes help control excessive side-to-side motion of the foot, especially during activities like running. They are particularly important for individuals who overpronate.

19. Lacing Systems

Lacing systems determine how the shoe is secured on your foot. Different lacing techniques can provide better lockdown, reduce pressure points, and improve comfort.

20. Drop-In Midsole

Some shoes feature a removable drop-in midsole, which allows you to customize cushioning or support based on your preferences or activity.

21. Knit Upper

A knit upper is made from a single piece of fabric that is woven in a way that provides a sock-like fit, breathability, and flexibility.

22. Minimalist/Barefoot Shoes

Minimalist or barefoot shoes have minimal cushioning and a low heel-to-toe drop. They aim to mimic the feeling of being barefoot while still offering protection.

Understanding these essential terms related to running shoe anatomy empowers you to make well-informed decisions when choosing the perfect pair for your running goals. Remember that every runner’s needs are unique, so consider factors such as your running style, terrain preferences, and foot characteristics when selecting your ideal running shoes. Whether you’re a casual jogger or a seasoned marathoner, the right pair of running shoes can significantly impact your comfort and performance on the road or trail.

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Reducing Cancer Risk in Men Through Running

Running Can Help Cut Risk of 9 Different Cancers in Men: A Comprehensive Analysis of Research Studies

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Cancer continues to be a significant global health challenge, affecting millions of lives each year. However, recent scientific research suggests that regular physical activity, particularly running, can significantly contribute to reducing the risk of various cancers in men. A growing body of evidence from studies conducted by institutions like the Swedish School of Sport and Health Sciences and published in the British Journal of Sports Medicine highlights the potential of running as a preventive measure against multiple types of cancer. This article aims to delve into the findings of these studies and explore how running can play a crucial role in cancer risk reduction.

The Role of Running in Cancer Risk Reduction

Numerous studies have established a clear link between physical activity and a reduced risk of cancer. Running, being a high-intensity aerobic exercise, has gained particular attention for its potential to influence cancer risk in men. The research conducted by the Swedish School of Sport and Health Sciences, in collaboration with studies featured in the British Journal of Sports Medicine, provides valuable insights into this association.

1. Colorectal Cancer

Colorectal cancer is the third most common cancer worldwide. Studies suggest that engaging in regular running can help reduce the risk of developing colorectal cancer by promoting healthy bowel function and reducing inflammation in the gut.

2. Prostate Cancer

Prostate cancer is a prevalent form of cancer in men. The research indicates that running has a positive impact on hormonal balance and immune system function, which can contribute to a decreased risk of prostate cancer.

3. Lung Cancer

Although largely associated with smoking, lung cancer can also affect non-smokers. Regular running can enhance lung capacity, oxygenation, and overall lung health, potentially lowering the risk of lung cancer development.

4. Liver Cancer

Liver cancer is often linked to factors like obesity and excessive alcohol consumption. Running aids in weight management, helps control insulin levels, and reduces inflammation, collectively lowering the risk of liver cancer.

5. Pancreatic Cancer

Pancreatic cancer has a high mortality rate. Studies indicate that running can improve insulin sensitivity and maintain a healthy body weight, which are factors associated with reduced risk of pancreatic cancer.

6. Bladder Cancer

Running’s influence on metabolism and toxin elimination can be beneficial in reducing the risk of bladder cancer. Physical activity may help flush out carcinogens through improved urinary function.

7. Kidney Cancer

Running contributes to cardiovascular fitness and weight management, which can impact kidney health positively. Studies suggest that maintaining healthy weight and overall fitness through running might lower the risk of kidney cancer.

8. Gastric Cancer

Stomach cancer risk can be influenced by lifestyle factors. Running’s impact on maintaining a healthy weight and aiding digestion could contribute to reducing the risk of gastric cancer.

9. Endometrial Cancer

While this article focuses on men, it’s worth noting that running can also benefit women’s health. Regular running plays a role in regulating hormones and maintaining a healthy weight, both of which contribute to reducing the risk of endometrial cancer.

Summary

The evidence from research studies conducted by the Swedish School of Sport and Health Sciences and published in the British Journal of Sports Medicine underscores the importance of regular running in reducing the risk of multiple types of cancer in men. By positively influencing factors such as hormonal balance, inflammation reduction, weight management, and overall fitness, running emerges as a powerful tool in the fight against cancer. However, it’s essential to note that running should be part of a comprehensive lifestyle approach, including a balanced diet, regular medical check-ups, and avoidance of other cancer risk factors. As the scientific community continues to delve into the intricate relationship between physical activity and cancer prevention, running stands out as a simple yet effective way for men to take control of their health and potentially reduce their cancer risk.

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Hydration during Running

Hydration during Running 10k: A Beginner’s Guide

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Whether you are a seasoned runner or just starting your journey in long-distance running, staying hydrated during a 10K run is essential to maintain peak performance and avoid potential health risks. Adequate hydration ensures that your body functions optimally and helps prevent dehydration-related complications. However, finding the right balance between drinking enough water and avoiding overhydration can be challenging. In this article, we will explore the importance of hydration during a 10K run, backed by research and key statistics, and provide guidelines on how often you should drink water during the race.

The Importance of Hydration during a 10K Run

During a 10K run, your body undergoes significant exertion, resulting in increased sweat production and fluid loss. Proper hydration is crucial for several reasons:

1. Optimal Performance:
Staying hydrated enhances your physical performance by regulating body temperature, maintaining cardiovascular function, and supporting muscular efficiency. Dehydration can lead to reduced endurance, muscle cramps, and fatigue, negatively impacting your running performance.

2. Electrolyte Balance:
Sweating not only causes fluid loss but also leads to the depletion of essential electrolytes, such as sodium, potassium, calcium, and magnesium. Maintaining electrolyte balance is vital for nerve and muscle function, preventing cramps, and avoiding hyponatremia (low sodium levels).

3. Health and Safety:
Dehydration during a 10K run can have serious health consequences, including heat-related illnesses like heat exhaustion and heatstroke. It is essential to prevent these conditions by staying properly hydrated.

Hydration During Running 10k A Beginner’s Guide

Research and Guidelines

Various research studies have been conducted to determine the optimal water intake during a 10K run. The American College of Sports Medicine (ACSM) and the International Marathon Medical Directors Association (IMMDA) provide guidelines that can be applied to a 10K race:

1. Pre-hydration: Start the race well-hydrated. Consume approximately 17-20 fl. oz (500-600 ml) of water 2 to 3 hours before the race. Additionally, drink 7-10 fl. oz (200-300 ml) of water 20-30 minutes before the run to top off your fluid levels.

2. During the Run: During a 10K run, aim to consume 3-6 fl. oz (90-180 ml) of water every 15-20 minutes, depending on individual factors like sweat rate and weather conditions. Some runners may prefer sports drinks that contain electrolytes to replenish sodium and other minerals lost through sweating.

3. Listen to Your Body: While guidelines provide a general framework, individual hydration needs can vary. Pay attention to your body’s signals and adjust your fluid intake accordingly. If you feel thirsty, take a few sips of water, but avoid overdrinking, as it may lead to hyponatremia.

4. Post-run Hydration: After completing the 10K run, continue to rehydrate by drinking water or electrolyte-rich beverages. Aim to consume around 16-24 fl. oz (500-750 ml) of fluid for every pound (0.45 kg) of body weight lost during the run.

Hydration During Running 10k A Beginner’s Guide

Monitoring Fluid Loss

An effective way to gauge your fluid loss during a 10K run is to weigh yourself before and after the race. For every pound lost during the run, drink approximately 16 fl. oz (500 ml) of water to rehydrate fully.

Environmental Factors

Environmental conditions play a significant role in determining your hydration needs during a 10K run. Hot and humid weather increases sweat rates, which, in turn, necessitates higher fluid intake. On the other hand, cooler conditions may result in lower fluid losses.

Conclusion

Staying adequately hydrated during a 10K run is crucial for optimizing performance, ensuring safety, and preventing dehydration-related issues. Following established guidelines and listening to your body’s signals will help you strike the right balance between fluid intake and performance. Remember to start the race well-hydrated, sip water at regular intervals during the run, and continue rehydration post-race. By prioritizing proper hydration, you can enjoy a more successful and enjoyable 10K running experience.

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Why runners are great in bed

Why runners are great in bed

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For many individuals, engaging in regular exercise has long been recognized as a cornerstone of a healthy lifestyle. Among the diverse range of physical activities, running has gained substantial popularity due to its numerous benefits, including weight management, cardiovascular health, and mental well-being. However, recent studies have shed light on an unexpected aspect of running that may pique the interest of fitness enthusiasts and individuals seeking to enhance their intimate relationships: the connection between running and sexual wellness. In this article, we will explore the scientific evidence behind why runners are often considered great in bed.

Improved Cardiovascular Health:

Numerous studies have indicated a positive relationship between regular aerobic exercise, such as running, and sexual function. A study published in the Journal of Sexual Medicine examined the effects of a 6-month aerobic exercise intervention on men with erectile dysfunction. The results showed that those who engaged in regular aerobic exercise experienced significant improvements in erectile function compared to the control group.

Another study published in the American Journal of Cardiology found that men who engaged in regular vigorous exercise, including running, had a lower risk of developing erectile dysfunction. The study followed over 31,000 men for a period of 18 years and concluded that those who participated in high levels of physical activity had a 30% lower risk of erectile dysfunction compared to sedentary individuals.

Boosted Stamina and Endurance:

Running is known to improve overall stamina and endurance levels, which can positively impact sexual performance. A study published in the Journal of Sexual Medicine assessed the effects of physical exercise on sexual satisfaction in women. The results showed that women who engaged in regular physical activity, including running, reported higher levels of sexual satisfaction and increased orgasm frequency compared to inactive women.

Enhanced Mood and Reduced Stress:

Several studies have highlighted the positive impact of exercise, including running, on mental health, mood, and stress reduction. A study published in the Archives of Sexual Behavior investigated the relationship between exercise and sexual desire in women. The findings revealed that women who engaged in regular exercise reported higher levels of sexual desire and overall sexual function.

Furthermore, a study published in the Journal of Sexual Medicine examined the effects of aerobic exercise on sexual response in menopausal women. The results showed that women who participated in regular aerobic exercise, such as running, experienced improvements in sexual function, including increased desire, arousal, and overall sexual satisfaction

Increased Confidence and Body Image:

Engaging in regular running can lead to improved body composition, weight management, and increased muscle tone, which can positively influence body image and self-confidence. A study published in the journal Body Image explored the relationship between exercise and body image in women. The results indicated that women who engaged in regular exercise, including running, reported higher levels of body satisfaction and positive body image compared to inactive women.

Improved Hormonal Balance:

Regular exercise, including running, can impact hormone levels, potentially enhancing sexual wellness. A study published in the Journal of Clinical Endocrinology & Metabolism investigated the effects of endurance running on hormone levels in men. The findings revealed that endurance runners had significantly higher testosterone levels compared to sedentary individuals. Testosterone is a key hormone for sexual desire and arousal, suggesting a potential link between running and improved sexual function.

Scientific research has consistently demonstrated the positive association between running and sexual wellness. Improved cardiovascular health, increased stamina, enhanced mood, boosted confidence, and hormonal balance is among the factors that contribute to the reputation of runners being great in bed. However, it is essential to remember that individual experiences may vary, and running alone is not a guarantee of sexual prowess. Consult with a healthcare professional before starting any new exercise program or making changes to your sexual health routine.

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Half Marathon Training Tips For All Types of Runners

Half Marathon Training Tips: For All Types of Runners

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At some point in every runner’s life, the idea of completing a half marathon arises. It’s a challenging but achievable goal that can be an excellent way to push your fitness to the next level. But how do you train for a half marathon? Where do you start? What gear do you need? In this article, we’ll cover everything you need to know about how to train for your first half marathon.

Choosing the Right Training Plan

The first step in training for a half marathon is choosing the right training plan. There are many different plans available, and it can be challenging to know which one to choose. The key is to find a plan that fits your schedule, fitness level, and goals. Some plans require more time and dedication than others, so it’s essential to choose one that you can realistically stick to.

One popular training plan for beginners is the Hal Higdon Novice 1 plan. This plan is a 12-week program that includes three to four days of running per week. It gradually builds up your mileage and includes some cross-training and rest days. If you’re more experienced or want to push yourself, there are more advanced plans available.

Training Tips for Your First Half Marathon

Training for a half marathon requires careful planning and consistency. Here are some tips to help you get started:

1. Start Slowly and Gradually Increase Your Mileage
It’s essential to start your training slowly and gradually increase your mileage over time. This approach will help prevent injuries and ensure that your body can adapt to the demands of long-distance running.

2. Focus on Building Endurance
Endurance is the key when it comes to running a half marathon. To build endurance, you should gradually increase your mileage, incorporating long runs into your training routine.

3. Incorporate Speed Workouts
Speed workouts are an essential part of half-marathon training. They help improve your running form, increase your running speed, and boost your overall fitness.

4. Rest and Recovery are Crucial
Rest and recovery are just as important as training. You must allow your body time to recover after each training session to prevent injuries and maintain peak performance.

Fueling Your Runs

As you increase your mileage, fueling becomes more critical. Proper nutrition can help you perform better during your runs and recover faster afterward. It’s essential to eat a balanced diet that includes carbohydrates, protein, and healthy fats.

Before your runs, aim to eat a meal that’s high in carbohydrates but low in fat and fiber. This will provide you with the energy you need without causing digestive issues. During your runs, you may want to consume some fuel, such as gels, chews, or sports drinks. These will provide your body with the carbohydrates and electrolytes it needs to keep going.

Nutrition Tips for Your First Half Marathon

Nutrition plays a vital role in your training and performance. Here are some tips to help you fuel your body properly:

1. Hydrate, Hydrate, Hydrate
Staying hydrated is essential for runners. Drink plenty of water throughout the day and during your runs to stay hydrated and avoid dehydration.

2. Focus on a Balanced Diet
A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats will provide your body with the nutrients it needs to perform at its best.

3. Incorporate Carbohydrates into Your Diet
Carbohydrates are essential for runners as they provide the body with energy. Incorporate carbohydrates into your diet by consuming foods such as whole-grain bread, pasta, and rice.

4. Experiment with Different Foods During Training
Experiment with different foods during your training to find out what works best for your body. This will help you find the right balance of foods to fuel your body and keep you performing at your best.

Choosing the Right Gear

The right gear can make a significant difference in your training and performance. You’ll want to invest in a good pair of running shoes that provide support and cushioning. It’s also essential to wear moisture-wicking clothing to help keep you dry and comfortable.

Other gear that you may want to consider includes a GPS watch, a hydration belt or vest, and a foam roller for post-run recovery. These items can help you track your progress, stay hydrated during your runs, and speed up your recovery time.

Staying Motivated

Training for a half marathon can be a long and challenging process, and it’s essential to stay motivated along the way. One way to stay motivated is to set small, achievable goals along the way. For example, you might aim to run a certain distance or pace each week.

It’s also essential to mix up your training and keep it fun. Try running with a friend or joining a running group. You can also vary your routes or listen to music or podcasts to keep your runs interesting.

Injury Prevention Tips for Your First Half Marathon

Injuries can be a common occurrence when training for a half marathon. Here are some tips to help you prevent injuries:

1. Listen to Your Body
Listening to your body is crucial when it comes to injury prevention. If you feel pain or discomfort, take a break from training and seek medical advice.

2. Incorporate Strength Training
Incorporating strength training into your training routine can help improve your running form and reduce your risk of injury.

3. Don’t Neglect Stretching and Mobility
Stretching and mobility exercises are essential for preventing injuries and improving your running form. Incorporate these exercises into your training routine to keep your body flexible and strong.

4. Invest in Quality Running Shoes
Investing in a good pair of running shoes is crucial for preventing injuries. Make sure to choose a pair of shoes that provide proper support and cushioning for your feet.

Preparing for your first half marathon can be challenging, but with proper training, nutrition, and injury prevention, you can achieve your goal. Remember to start slowly, focus on building endurance, fuel your body with a balanced diet, and listen to your body to prevent injuries.

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50 Year Old Man Goes Viral for Smoking While Running

50-Year-Old Man Goes Viral for Smoking While Running

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If you think competing in a marathon is tough, imagine running 26.2 miles while filling your lungs with smoke. Smoking?? Yes, you heard it correctly. One Chinese man did the exact during a race and finished the race with a great time!!

The 50-year-old chain-smoker athlete, “Uncle Chen” who lives in Guangzhou accomplished the feat at the Xin’anjiang Marathon in Jiande, China on Nov. 6.

uncle chen 50 year old smoking while running a marathon
Uncle Chen seen chain-smoking during the Xin’anjiang Marathon. Photo: Weibo

Photos of Mr. Chen smoking during the competition went viral on Chinese social media aap called Weibo and event organizers celebrated his finish by sharing a completion certificate.

Chen completed the marathon with an impressive timing of 3:28. He finished 574th out of nearly 1500 runners despite taking heaters to the face throughout the race.

Chen is also an ultramarathoner, who has run distances from 50 km to 12 hours. Chen became an internet sensation for smoking during races in 2018. He smoked cigarettes during the Guangzhou Marathon 2018, where he finished with a 3:36 time.

Uncle Chen seen chain-smoking during the Xin’anjiang Marathon. Photo: Weibo

Adding to his legend, Chen followed up his jaw-dropping performance in 2018 with another strong outing in 2019, finishing the Xiamen Marathon in 3:32.

However, the outlet reports that not everyone was fond of Chen’s smoking sesh with critics saying the stunt is hurtful to the other runners.

However, Chen didn’t respond to these accusations when he was asked by reporters at the finish line. The runner finished the race in 3:32:53 hours and claimed that he had smoked because he wanted to make a point about tobacco control in China.

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Eliud Kipchoge Breaks His Own World Record At Berlin Marathon

Eliud Kipchoge breaks his own world record at Berlin marathon

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The two-time Olympic champion Eliud Kipchoge has bettered his own world record by 30 seconds at the Berlin Marathon. The Kenyan star clocked a time of two hours, one minute and nine seconds to beat his previous men’s world record time of 2:01:39 set on the same course in 2018.

Kipchoge has now won 15 of his 17 career marathons, including two Olympic titles and 10 major championships. Eliud Kipchoge breaks men’s marathon world record by 30 seconds in Berlin Eliud Kipchoge of Kenya reinforced his reputation as arguably the best marathoner when he broke his own world record by 30 seconds at the Berlin Marathon. The 37-year-old Kenyan’s 2:01:09 was a significant improvement on his 2:01:39 in Berlin four years ago. In the first 2 kilometers, Kipchoge was helped by Noah Kipkemboi and Moses Koech, who ran at their pace.

A happy Eliud said: “No limits, after 38k I knew I could break the world record. The conditions were excellent, as was the organization of the event. I am very happy with today and I am impressed with the fans and their support”.

Before Sunday’s marathon, it was expected that Kipchoge would officially enter the record books as the first marathon under two hours. Kipchoge’s course and class seemed possible, but this time it was not.
The Berlin Marathon course is considered the fastest in the world because of its flat, smooth course. Kipchoge’s record on Sunday was the 12th time the marathon world record has been set in Berlin. Three of them were women.

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The DOs and DO NOTs of running your first marathon

The DOs and DON’Ts of running a first marathon

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Running a first marathon is a difficult challenge, but it is possible to run a marathon. This is a useful guide to the DOs and DON’Ts of running your first marathon.

The Dos!

1. Complete base training
What is this? Base training is getting your body used to completing a certain number of miles of running and exercise per week in the month or so leading up to the start of your training schedule. Base training builds your endurance to a level from which you can start to build on additional mileage (typically through longer runs) and the additional intensity as you get closer to your race. 10 to 12 weeks out from the date of your race you should be looking to run three times a week and cover between 12 and 15 miles per week. Good base preparation will help you avoid any niggles/injuries as you go through your training schedule.

2. Complete the training!!!
There is no doubt that if you don’t put the training effort in then you will not complete the race in the way you are hoping. This could mean you end up walking large parts of it. Make sure your training plan fits around your running goals and other commitments you may have at home. Regular training is important so take time out to develop your training plan/schedule

3. Do have a target and share that with someone.
The sharing process firms the target up and ensures that you remain committed to the training and race plan. The target may be a particular time or it may be simply to complete the half marathon non-stop – you choose!

4. Own your training schedule
Successful training and preparation for your half marathon starts with a training schedule that works for you and that you own. The schedule acts as a road map to get you from where you are now to race day. By sticking to the schedule you will be prepared for the race and give yourself the best opportunity to achieve your target. Just like driving, if you go out without your road map you are likely to get very lost along the way! The schedule gives you structure for your training but don’t be afraid to make adjustments along the way. Things can happen, circumstances can change and, therefore, you may need to make changes to your schedule. If you are unsure just come and speak to one of the club coaches.

5. Complete some preparation races in the build up to the half marathon, but don’t overdo it.
The races give you an opportunity to take checkpoints on your training and get used to race conditions, particularly if you haven’t had that experience before. You can run shorter distances at the sort of pace you will be running your half marathon at so that you can practice for race day and get used to that race experience at the same time. Running the club 5K handicaps will also help – they are good training (half marathon training isn’t just about running long distances) and you experience running with others.

6. Listen to your body!
It will tell you how it is feeling as you increase the training load and t closer to the race. If you feel like your body is asking for a day’s rest on a particular day then give it some! You will certainly feel better for it and you will feel much fresh for training on the next occasion. Remember, recovery time is as important as the miles you run as this enables your body to adjust to the training load you are putting it through. Build rest and recovery into your training schedule and then you will have no reason to feel guilty about resting rather than running!

7. Break your training down into blocks of 4 weeks
Build up your training into blocks and then back off in the last week to give your body a chance to recover and benefit from what is known as ‘adaptation’. You can then start another 4 week block. This will typically mean that your weekend long runs build up over three weeks of the block before dropping slightly in the fourth week rather than completing the same distance each weekend over the four weeks. Your last block before the half marathon should include a period of at least two weeks as a taper down.

8. Do continue to have a balanced diet during your training and make sure you drink enough fluids.
As you progress through your training you will be increasing the load on your body and the volume of calories burnt. Do ensure that you put enough calories back into your body. The half marathon distance means that you will be running for a time where carbohydrates and electrolytes will get depleted. You will need to ensure that you are replacing carbohydrates and electrolytes as you burn these off, so find energy drinks/gels that work for you. Use some parts of your training plan to experiment with different brands of energy drinks and gels so that you get used to taking them. Trying a new type of energy drink or gel on the day of the race is an absolute no no!!!! As you go into your pre race taper increase the proportion of carbohydrate in your diet so that you ensure your body is fueled up for the race (this is known as carbo loading).

9. Do build in regular treats and rewards into your training plan to keep yourself going.
For example, buy yourself a new pair of running shoes 2-3 weeks before the start of your 2 week taper down period in readiness for the race or treat yourself with a massage at the end of each 4 week training session.

10. Do complete some regular non-running training
As you progress through your training, you will be increasing the load on your body. You can protect yourself against injury by building in regular non-running training to help build up parts of your body and readiness for this. Circuits, Pilates, core training and weights are all good contributors in it.

The Don'ts!

1. Don’t get to the start of the race without a target in mind
If you are at the start with no target in mind it is more likely to be ‘anything will do!’ If you have completed the training and followed the given advice to you then you should be ready to follow a game plan in the race. Set out what you want to achieve at the start of your training so you have a plan to work to and try to stick to that right through to race day.

2. Don’t run your long runs too quickly
You should be running your long runs at a slow pace. Most importantly it should feel slow to you. This helps your body get used to running for the length of time you will be running in the race. If you have a heart rate monitor try using that on your long training runs and ensure that you don’t go above 60% of your maximum heart rate. If you haven’t got a heart rate monitor don’t worry – the long run pace should be that at which you are still able to hold a conversation with your fellow runners.

3. If you miss any training sessions, for whatever reason, don’t be tempted to cram in extra training in order to catch up
You will most likely over train and increase the risk of picking up an injury. Simply pick up the training from where you left off and adjust your schedule accordingly. This may also mean that you will need to adjust your target for the race. Be realistic with yourself. If you have any doubts or want advice just speak to one of the club coaches.

5. Don’t go too fast at the start!
It is so easy to get overwhelmed with other runners and end up running their race plan. Remember it is your race so always keep your target pace in mind.

6. Don’t start your training too late
You should ideally have at least 12 weeks between the start of your training and the race itself. This enables you to have a plan that includes at least two training blocks of 4 weeks plus a period of 3-4 weeks pre race to include your taper down.

7. Don’t wear new shoes for the race or run the race in a kit that you have not worn before!!
Shoes should be broken in but not worn out (see the information in the Coaches Corner for further details). Given the extra mileage you are covering in training you may need to face up to the fact that you will need to buy at least two pairs of shoes to get you through training and the race itself!! (Buy one pair as a treat – see the Dos above). If you run in a new kit you are likely to end up with chafing and blisters in places that you are not expecting and have to endure that discomfort for a long period of the race! Use Vaseline and talcum powder in all of the right areas!

8. Don’t increase your training volume or intensity too quickly.
As a good thumb rule, your total weekly training mileage should not increase by more than 10% per week. Also, you should not be doing more than 50% of that weekly mileage in your long run. Remember to count your non running training in this. For example, if you are completing a weekly circuits session this has a running equivalent rating. This can be found by taking the time you are exercising and translating that into the number of miles you would cover in that time normally.

9. Don’t ignore the coaching team at the club!!
They are here to help you. If you have any questions about your training plan or preparation please catch up with one of them and ask them! Other runners in the club training for a half marathon or marathon are also important resources that you can use. Training in a group is a powerful motivator and you can help each other get through the tough times and share in each other’s successes and that’s the great benefits of being in a running club, so make the most of it!

10. Don’t forget your stretching
Get into good habits and remember to go through a programme of stretching after each session of running or exercise. If you don’t ‘oil the machine’, it is likely to seize up just when you need it the most!!

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6 Places You Should Never Carry a Phone When Running

6 Places You Should Never Carry a Phone When Running

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In today’s world, we can’t spend a single minute without our smartphone. We feel lost and restless if we have to spend a day without our phone. Such is our attachment to our phone, we carry it even when we are going out for a run. We should be very careful while taking our phone as we may get distracted while running resulting in the damage of our phone. Let’s check out the places where you should never put your phone while running.

1. In your Hand

Keeping your phone in your hand during a run is a distraction. You may stop for a selfie while running and this will break your momentum. If you stumble or fall you may even damage your phone. Carrying a phone in your hand while running a few miles may also lead to severe cramps in your hand.

2. in your pocket

Running shorts or track pants pockets are not designed to hold your phones. They are small and your phone will not fit perfectly inside them. As soon as you start running, your phone may fall resulting in damage. Also it begins to flop against your body which will make you very uncomfortable during your run.

3. In your sports Bra

Keeping your phone inside your bra may prevent it from falling into the ground and getting damaged but it’s not the right place to keep your phone tucked inside. Breasts get sweaty pretty fast and it will make your phone wet resulting in damage.

4. In your waistband lining

Your phone wont stay long if you tuck it in the waistband of your old running shorts. Your phone will eventually slip into your underwear or fall into the ground.

5. On your Arm

Armbands are not the right option as your phone gets older for various reasons. Armbands bounce and require constant adjustment. Many runners are switching to other alternatives because of poor design and fit. Every time you change your phone, you need to get a new holder and may not even find one that fits the latest model.

6. In your shoe or socks

You may put your phone inside your socks or shoe, but it will cause more problems while you run, there is a risk that your phone may fly out and smash into the pavement and break every time you take a step.
There are right or wrong ways to carry your phone while you run. You must have considered a number of options, we just thought of giving you a few heads up for your benefit.

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How to perfect your running form

What Is Perfect Running Form? | Run Technique Tips For All Runners

/ 1 Comment / Running, Tips /

Perfect running form can vary somewhat from person to person based on factors like body type and running style. However, there are some general principles of good running form that can help all runners improve their efficiency, reduce the risk of injury, and enhance their overall performance. Here are some key components of good running form:

perfect running form

Head

Let’s start from the head. Most people tend to look downwards at their shoes or at the road while running. This should be avoided. One of the best running techniques and tips given by coaches is to keep your head focused on the horizon while running. Running with the head downwards will cause a strain in your neck and result in contraction of the back. Hence, by keeping your head straight, you can minimize the chances of injuries.

Shoulders

Shoulder positioning is also one of the most important running techniques for sprinters. Proper positioning of shoulders will help you increase your speed of running. While running, most people tend to keep their shoulders shrugged up rigidly which is to be avoided. The proper running technique is to let your shoulders just loose enough keeping themselves at a low level.

Arms and Palms

While running it is not necessary to clench your fists, unless you are running to hit somebody! 🙂 Keep your fists loose so that you do not apply unnecessary pressure on your palms or knuckles. Move your arms forwards and backwards between the chest and the waist. Please do ensure that at no point you make your arms more rigid than they need to be. Let your arms move freely and ensure that they do not obstruct your run by moving sideways.

Torso and Hips

It is important that you maintain an upright torso while running. If you keep your head up & straight and torso low, your torso will automatically straighten. Maintaining an upright torso while running is very important, as it allows the lungs to breathe with maximum oxygen and run more. With a straight back and torso, the hips will also fall into the correct place i.e. parallel to the ground. Maintaining the proper running form for the hips is an important part of proper running technique for sprinters as hips are the center of gravity, and an improper hip position can really slow down a sprinter.

Legs and Feet

It is essential that when sprinters run, they maintain a high knee-lift, as this will enable them to take a longer stride and apply more pressure while landing on the feet and pushing the ground for the next motion. This is quite good running technique for sprinters. Breathing should also be monitored and rhythmic. For endurance runners, it’s recommended that they do not lift their knees too high and take shorter strides, as taking longer strides consumes more energy. Long distance runners need to spread out their energy over the long run hence, it’s better that they take shorter strides. Make sure that your ankles are flexed when you land your foot on the ground, so that you can create more ‘jump’ in the push-off.

It’s important to note that achieving perfect running form may take time and practice. Consider videotaping your running to analyze your form or seek feedback from a running coach or experienced runner. Additionally, listen to your body, as individual differences may necessitate slight variations in form to prevent discomfort or injury. The key is to find a good running form that allows you to run comfortably, efficiently, and safely.

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12 easy ways to motivate yourself to run

12 Easy ways to motivate yourself to run

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It’s always easy to come up with excuses to avoid something, but the key is to counter those excuses with reasons to just do it. Maybe you just were not feeling it or maybe the weather was against you, or maybe, just maybe, it’s your motivation that’s lacking. So get yourself together and get moving. You will feel better after running.

Let’s take a look at some of those easy ways to get you back out on the track and stay committed to your running routine.

1. Get competitive
Find a group of people to run with a friendly competition and chart your times against others.

2. Reward yourself
The end reward is definitely worth it when you’ve accomplished your goal. Now rewards can be as simple as going for a SPA, grabbing a donut or beer, buying a new running gear, etc.

3. Set goals
Break your end targets into small, manageable targets. This can include the number of training hours you put in per week, your mileage, or the number of days you run.

4. Let the music move you
Music makes a big impact on performance, so give yourself some time to create a playlist of all your favorite songs. Pick upbeat songs that keep you in a good mood and inspire you to move.

5. Add Variety
It is always considered to switch up your routine at least one day per week. Do hill running instead of a long distance, or you can add in some sprints. You can also change the route of your run, or change the time of day.

6. Feel the sunshine on your face
Running is a great way to get the sunlight needed to boost serotonin levels. This helps to keep you in a good mood while reducing anxiety and depression.

7. Find a fan club
Running a marathon is not a small achievement, and if it’s your first one, let your close friends know about it. They will be some who will happily support you and check in with your progress as you prepare or progress. You can also invite your friends to join you in some of your runs.

8. Track your runs
If you don’t track your runs already, this can prove to be one of the most effective (and easy) ways to stay motivated. With this you can see your progress that you are making and make you committed toward it.

9. Get running gear you love
If you feel like you need to just by putting on your running gear, your inner rival won’t stand a chance. To maintain this positivity, boost your wardrobe with essentials for all weather conditions. You will not only look great, but feel great too.

10. Join a running club
Joining a running club is a great way to interact with new people, find new routes, and add in friendly competition and motivation. You are more likely to train better even when you’re not feeling it if you have others running buddies around you.

11. Read a book or watch movies on running
When you have a deeper understanding of something, you will have more interest in it, and running is no different. Educate yourself by finding a book or film on running or runners journey. It will give you new reasons for running. Inspiration will follow, as mental blocks fade away.

12. Run somewhere new
New places bring new feelings with them, so if you’re finding your current running route monotonous, look for somewhere new. It will really help you beat your inner competitor.

Ultimately, it’s only you who can lace up your sneakers and set out on your course. It’s easy to come up with reasons why you can’t run on any given day, but it’s just as easy to turn it around by creating a list of the reasons why you can. Stay focused on the reasons you like to run and the benefits it brings.
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Tips to Prevent Shin Splints

Tips to Prevent Shin Splints

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Shin splints, also known as medial tibial stress syndrome, is a pain in the front of your lower leg and at times along the inside of the lower leg, next to the shin bone (tibia). It occurs when the muscle next to the tibia is overstressed. It most usually happens from high-energy exercise or from running.

Tips to Prevent Shin Splints

Thankfully, shin splints can often be treated & prevented effectively with proper exercise programs, if seen before beginning an exercise program. Here are some simple tips that will help you to get rid of shin splints:

1. Stretch your calves and hamstrings.
Tight muscles in the leg can lead to the risk of shin splints. So don’t forget to stretch before & after running. Even just 5 minutes of self-massage after a run can make a big difference.

2. Gradually increase mileage.
Increasing mileage quickly is a common mistake among runners, and they often end up with an overuse injury. Increase your walking distance 10% each week.

3. Choose a softer running surface.
Running on hard surfaces can put a lot of pressure on your muscles, bones, and joints. This causes muscle fatigue and overuse, and ultimately, shin splints. Try to run on grass or dirt trails whenever possible — especially on longer runs.

4. Add cross-training.
Increasing your strength & building muscle can help you relieve pressure on your lower limbs. The core muscles are often weaker and not able to provide enough support when you start training. Increasing your strength and stability can help prevent strain on your shins.

5. Take time to rest.
Breaks in between running days or doing low intensity workouts allow your muscles, joints, and bones to heal, and your body recover.

6. Get the right running shoes.
Wearing the wrong shoes may aggravate your shin splints and lead to serious injury. Depending on your activity, you may need to choose shoes and replace them often. It’s always a good idea to have several pairs of good athletic shoes, and regularly rotate the pair you use. Also, make sure you replace your running shoes every 500–600 km (300 – 400 miles).

7. Maintain a healthy body weight.
Each time your foot hits the ground, it experiences a shock equivalent to 2.5 times your body weight. Increased body weight or being overweight can lead to a higher risk of shin splints.

8. Improve your running techniques.
Incorrect running form or landing techniques can cause shin splints. Avoid heel striking and toe running. The best place to land when running is the middle of your foot. Make sure you land on the center of your foot and then roll through the front of your toes.

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How to Choose the Best Running Shoes

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Running shoes should be selected after careful consideration. With so many brands and styles of shoes in the market today, it is very important how to choose the best running shoes for your feet and needs. There is no “right shoe” that fits all runners. However, injury patterns and researches have shown that there are some general characteristics of the best and safe running shoe.

A best running shoe should protect your feet against injury, but at the same time, it should not do the work of the foot by providing extra cushioning and lots of extra support in the arch. A shoe should complement a strong foot. With new companies and various shoe options in the market, you can do some research online to find the types of shoes that you may like. Check the specifications on shoe material, weight, and heel-to-toe drop to find brands that follow the general guidelines below.

There should be at least half-inch of room between the toes and front of the shoe. Try-out the shoe to determine if it is too narrow: take the insert out of the shoes and step on them on the ground. If your foot hangs over the sides of the insert, your shoe is too narrow. Be sure that the heel does not slip, when you test running in the shoe. Shoe Qualities to Avoid: High and thick cushioning: Soft cushioning may actually encourage runners to adopt worse biomechanics and land with greater impact than shoes with less cushioning. Shoe that has a high heel cushion and low forefoot cushion. Extra arch support inserts or store-based orthotics. These items are often not necessary. Orthotics should be considered temporary fixes until foot strength is increased. Consult a therapist who can help you with exercises that can strengthen the foot so that you do not need arch supports on a daily basis. When should you buy new running shoes? As a general rule of thumb, running shoes should be replaced every 500-700 km, but limited science has not identified the ideal time frame for all running shoes. Different shoes may vary in wear based on the type of material they're made up of, and whether the shoes are used for other than running. Faster wear may occur if the shoes are used for other day-to-day activities than if they were used for running alone. Discard the shoes, if there are wear patterns on the shoe that reveal the sole layers underneath. Uneven wear on the shoe sole causes changes in running mechanics that cause injury. By following these simple steps while buying a new running shoe, you will have a shoe that fits your specific needs and will make running that much more enjoyable! Do share your criteria of choosing the best running shoes in the comment section.

Characteristics of a good, safe running shoe include:

  • Minimal heel-to-toe drop: It’s is the difference in the thickness of the heel cushion to the thickness in the forefoot cushion area. Shoes with no drop or a small drop of 6mm or less are the simplest choice for allowing the foot to normally support loading during each gait cycle
  • Neutral: This suggests the shoe doesn’t contain motion control or stability components.. These extra components interfere with normal foot motion during weight-bearing.
  • Light in weight: (280 gram or less for a men’s size 9; 225-gram ounces or less for women’s size 8)

Where can you look for running shoes?

Check with a local running club and ask the coach/leader from where their members commonly purchase shoes, or which merchants have expertise with running shoes.

How to buy a running shoe:

  • Every time you go to buy running shoes, have your feet sized in the store. Be aware that you simply may have different-sized right and left feet. Forcing a shoe that is too tight on one foot will cause foot pain over time.
  • Foot shape or arch height aren’t good indicators of what kind of running shoe to shop for.
  • Avoid buying shoes based on advice given by someone in a store who has watched you walk into the store. When you walk and run, your gait and foot motion is very different.
  • Be aware that all runners pronate, or drop the foot inward. Pronation may be a normal foot motion during walking and running. Pronation should not be the only criteria to select a running shoe. Runners may be told while shopping, a shoe with arch support is best. In fact, the opposite may be true. Pronation should occur and is a natural shock absorber. Stopping pronation with materials in the shoes may actually develop foot or knee problems. Excessive pronation can occur, but in most cases that can be corrected with therapy and exercises to strengthen the foot, leg, and hip rather than by a shoe.
foot pronation in runners
  • Try to buy running shoes at the end of the day when your feet have ‘swollen’ as much as they will and the shoes should not feel tight.
  • Ensure the shoe has a wide toe box. The toe box is that area where your forefoot and toes are. You should be able to move your toes easily. Narrow toe boxes don’t permit the traditional splay or spread of the foot bones during running. This will prevent your feet from being able to safely distribute the forces during the loading phase of gait.
toe box shoes
  • There should be at least half-inch of room between the toes and front of the shoe.
  • Try-out the shoe to determine if it is too narrow: take the insert out of the shoes and step on them on the ground. If your foot hangs over the sides of the insert, your shoe is too narrow.
  • Be sure that the heel does not slip, when you test running in the shoe.

Shoe Qualities to Avoid:

  • High and thick cushioning: Soft cushioning may actually encourage runners to adopt worse biomechanics and land with greater impact than shoes with less cushioning.
  • Shoe that has a high heel cushion and low forefoot cushion.
  • Extra arch support inserts or store-based orthotics. These items are often not necessary. Orthotics should be considered temporary fixes until foot strength is increased. Consult a therapist who can help you with exercises that can strengthen the foot so that you do not need arch supports on a daily basis.

When should you buy new running shoes?

  • As a general rule of thumb, running shoes should be replaced every 500-700 km, but limited science has not identified the ideal time frame for all running shoes. Different shoes may vary in wear based on the type of material they’re made up of, and whether the shoes are used for other than running. Faster wear may occur if the shoes are used for other day-to-day activities than if they were used for running alone.
  • Discard the shoes, if there are wear patterns on the shoe that reveal the sole layers underneath. Uneven wear on the shoe sole causes changes in running mechanics that cause injury.
By following these simple steps while buying a new running shoe, you will have a shoe that fits your specific needs and will make running that much more enjoyable! Do share your criteria of choosing the best running shoes in the comment section.

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