Long Distance Running In Hot Weather

Heating Up

Running a road race is ideal for runners. They test a runner’s ability and how well you’ve trained for the event. And, you want to run your best as you compete against yourself as well as others. However, if you find that race day the weather is unseasonably warm, there are precautions that you need to take. Here are some tips for running a race in hot weather.

 

As with all road races, make sure that you are aware of what the weather is going to be on race day. On the days before a race, you want to make sure that you are drinking enough water. However, if you know that the weather is going to be warmer than usual that day, staying hydrated is even more important. The urine test is the best way to make sure. If your urine is clear or pale yellow, you are adequately hydrated.

 

If you know that race day is going to be hot, be sure to increase your salt intake before the race. You should be eating some salty foods and even taking salt straight up with water – a packet that you get in a restaurant is a perfect size. Some races will even give you one in your race packet to have during the race. If you are doing a half-marathon or marathon, you should get some salt during the race, also.

 

Don’t push yourself too hard if the weather is hot. – Readjust your race goals. Trying to overdo it on a hot day can lead to heat-related illnesses, such as heatstroke. It’s perfectly alright to run a little slower and make sure that you finish the race. You can try again for the Personal Record in your next race.

Cooling Down

A great way to cool down if you feel overheated is to splash some water on you at the water stops. Many races will also give you a sponge at the water stops to wet and then carry with you to keep yourself cool. (It may also be a good idea to get one to have with you if you are prone to overheating if you know that race day is going to be super hot.). Two words of caution with this, though. First of all, if you do get a sponge at a water stop, don’t suck on it to get water. They may have soap or other things in them.

 

Also, if you splash water on yourself – try to keep your shoes dry. If you get too much water on your shoes and socks, it can lead to blisters. Not to mention, your shoes and socks will feel heavier if they are full of water.

 

And, most importantly, make sure that you are staying hydrated. You want to make sure that you are drinking before, during and after your runs. Remember the urine test – it should be clear or pale yellow if you are properly hydrated.

 

If you do start to feel lightheaded, nauseous or have chills – stop at the next medical stop or find a race official. Be checked out to be sure you are alright.

Cold Weather Running Tips and Tricks

Cold Weather Running

With the end of summer, we all know that colder weather is coming our way. Already, the leaves are starting to turn and runners are starting to get out their fall and winter gear. If you’re new to running, you may not have planned for winter. How exactly do you plan for winter running and what do you need to get through the winter months? Let me share my experience and tips with you.

The short answer to running in colder weather is run faster to increase your body heat. The longer answer is probably what’s going to be more helpful though. When I first started running outside in the winter, I had thermal underwear, pants, a long-sleeve shirt and T-shirt, a face mask, scarf, and sweater. I quickly started shedding clothing by the end of the first mile. From this experience, I learned the following:

Man running in leggings and athletic shirt.

Not too bulky, still warm

  1. More is not always better. You can usually get away with short sleeve shirts for anything above 45 degrees and shorts with a long-sleeve top from 32-45 degrees. For temperatures below freezing, wear thermals, shorts, and a jacket with gloves. Your body is going to heat up quickly when you run so you don’t need a lot of layers. Leggings and tights that provide some warmth without bulk are your best bet so don’t weigh yourself down unnecessarily.

 

  1. Your lungs will start to adjust over time. I always feel a burning sensation when I breathe outside running in colder weather. You’ll adjust after just a few runs so push yourself and you’ll see improvements quickly.

 

  1. Get good gloves. your extremities, especially your hands are more susceptible to frostbite. Make sure that you have a pair of good gloves that will keep your hands warm.

 

  1. Get good gear. In addition to gloves, you’ll also want to invest in beanies or handbands and earmuffs. You can enjoy the fashion side of running with these accessories and you definitely need them when it’s below freezing. Find styles that are comfortable and work for you.

 

  1. Make sure you stay hydrated. In the summer months, we drink plenty of water but winter weather doesn’t make you as thirsty. Ice water probably isn’t what you want, but make sure to drink plenty of water before and after you run. There have been a few times during my runs that I had to stop and scarf down some snow for hydration! You can do this also in a pinch, but you’re probably better off with water.

 

Conclusion

That’s really all you need to know. The last piece of advice I’ll give you is to just get out and run. You’re going to find that it’s easier to increase your time in the winter and you may even love cold water running. It’s going to be tough at first but it’s also amazingly empowering to run in the cold.

 

Worst Fitness Advice I’ve Ever Received

Not All Advice is Good Fitness Advice

You must have heard that a perfect fitness plan is the one that includes a perfect way of exercising. Fitness trainers in the world come across many set of rules and tips in their everyday schedule. These rules have been formulated in order to prevent a person from experiencing injuries during workout. Some rules are easy to follow while the other ones are simply out of our mind. We really get baffled in a try to follow some rules or bad fitness advice. Many a times, we find that people are following some misguiding fitness tips that have never been mentioned in any book of workout. In order to figure out the same, we had a talk with top fitness trainers asking them the worst misguiding fitness tips they had ever heard or experienced. Here are some of those worst misguiding fitness tips:

Using Heavy Weights Will Make Me Stronger

Most of the beginners think that lifting heavy weights on the very first day will make them stronger. This happens the most with females. In an urge to bulk up their muscles, females try lifting heavy weights but this never makes them strong and rather works in a reverse manner for them. It deters them and makes them demotivated. You should begin by using light weights first and then you can increase the weight a bit once you get habitual with weight lifting.

A squat can be done in just one way

People here have a misconception that a squat or a lunge can be done only in a specific manner. This is totally wrong and in fact; there can be many specific ways to do a squat or lunge. The way to do it totally depends on your target area and goals.

Work out will increase my lifespan

Workout is meant to help you stay fit and not to increase your lifespan. Though it helps you stay healthier and it but obviously reduces your chances of sicknesses and ailments, still this doesn’t makes a considerable effect on your lifespan at all. So it would be wrong to say that Workout makes you live longer. It would be rather better to say that workout makes you live better.

Switching the exercise to confuse the muscles

If you think that a constant switching of exercises can confuse your muscles, you are very much mistaken. While working out, you need to make comparisons which can’t be made if you keep switching the exercises. You should fix a routine for the entire week so that it can be compared with the coming week.

Trying to judge a proper weight

Most of our relatives and friends keep giving us useless recommendations of the proper weight we need to have. There is no ideal weight for a person as every person has different fitness needs. Your proper weight is the one which doesn’t makes you feel discomforted. If you are discomforted with your weight, you need to normalize it and if you are okay with it; you need not worry about your weight at all. Bottom line: Feel comfortable AND confident!

You Can Join Any Workout Class

Just like the proper weight needs of a person, the workout level of a person is also different from the others. No workout class is designed for all. Not knowing how to do an exercise can sometimes prove dangerous for your body. You should thus join any workout class only after knowing the workout level.

There is no perfect exercise for anyone

If an exercise makes you prone to experiencing injuries; it won’t make any benefit to you at any cost. Never follow an exercise plan just because someone else is following it. Their fitness needs might be different from the fitness needs of your body. You should enjoy whatever you do and if you are comfortable while doing any exercise, it can be taken as a perfect exercise.

 

Beginner Fitness Tips For Runners

Fitness Tips I Wish I Knew 5 Years Ago

While starting the journey to be fit it is important to know some basic things to achieve your goal successfully in future. The 10 fitness tips provided here under can be helpful for every beginner.

Develop habit to be fit

You cannot get desired results even after getting into a gym and get started properly unless you do not become habitual to go to the gym regularly. If they find it difficult due to their busy work schedule then initially they should start at least with 3-4 times in a week for few weeks. They can be able to build a lifelong habit to go to gym regularly after seeing some changes in their body after few weeks.

Control your moves

Usually beginners learn by observing others. Though it is a good thing but they should be able to differentiate between wrong and right moves. If they lift more weights to get quick results then it can be bad and damaging for their muscles. They should increase weights gradually.

Movements should be mixed

The beginners should not start with complex training techniques found in online articles and magazines. Instead of working on one muscle group they should start with doing mixed exercises to work on various muscle groups simultaneously. It will help them to improve their metabolic rate and work on more muscles than by working on one muscle group.

woman doing calf stretches on athletic turf

Never forget per-workout and post-workout stretches

Posture should be perfect

The amount of weight you can lift depends upon the position of your spine during workout. It is better to keep your chest up, neck and head in neutral condition and lower back slightly arched to do any weight lifting exercise. It will help you in improving your muscles without any risk.

Control your diet

Do not start eating excessively and unhealthy foods it you are working out in a gym. You workout for a fraction of time of the entire day but for the rest of the day you should plan a nutritious and easy to digest diet. Try to focus on eating vegetable and protein rich diet.

Compress

In order to get the best results out of your workouts you should learn the technique of squeezing your muscles while doing any weight lifting exercise. It will help in building your muscles and making them harder.

Study from your faults

The beginners usually make mistakes as even experts cannot be perfect. So they should learn from their mistakes by focusing on them whether it is related to your diet, attitude or lifts. You should focus on the response of your body to change these things accordingly.

Complete each repetition

As beginner you should focus on the entire round of workout instead of its initial part only. Your finishing should be as clear and smooth as your start.

Inquire about your difficulties

If you have any doubt in your mind then instead of resolving it on your own you should ask your coach or any other fitness expert to resolve it otherwise you can develop wrong habits.

Focus on your muscles

You can develop your muscles even without picking up weights just by contracting them and feeling them whenever you want. It will be possible only by developing a connection between your muscles and mind.

2017 Sponsors

This year, our 2017 mantra is Better Yourself Through Dedication. By ensuring this statement truly becomes a reality takes countless hours of hard work, dedication, collaborating, motivation, eating healthy, and a positive mental attitude.  While there’s no way to truly quantify all the moving parts that make BH Running a reality, it is clear that the support of our local and international sponsors are truly helping us, and our readers move forward.

 

We’d like to take a moment to acknowledge the following business sponsors:

Joe’s Crab Shack – Local seafood eatery, with a special thanks to the local owner, Andrew Thompson.

Window Concepts – Home remodeling, window replacement, and siding contractor in Milwaukee, WI.

Malcolm Middleton – For his writing, and enthusiasm.

Race Day Goals And Prep

The only way to reach your goals is to control the controllable.  Know the difference between what is in your control and what things you can’t change. Don’t beat yourself up over things that are out of your control.  If you went out drinking after your last workout of the week before your race and then had a bad race, that is one-hundred percent in your control and that would be why your race didn’t go as planned.  You can’t control how other people train or how others are going to race.  So if your goal is to beat someone then that isn’t a very good goal.  You need specific goals leading up to race day that can help you become better to beat that person.  Some specific goals that can help you place high in races would involve sleep, nutrition, enough rest days between long runs and workouts, strength training and etc.

 

Your body needs a lot of water and rest after your long runs and your workouts in order to repair itself making you stronger and faster.  One of my biggest goals that I pay attention the most to is getting enough sleep the night before the race as well as the nights prior.  Make sure you are taking good care of your body since you will be putting it through a lot of stress and pain, the goal is to get better not to injure yourself.   

As for food, everyone’s body reacts differently to what they consume right before they race.  The only way that I have found to be helpful to avoid the stomach aches is by treating your long runs and workouts like a race.  Go through the same routine that you have on race day except experiment a little bit to see which foods and drinks give you more energy and which ones make you feel like crap.  It’s not as easy as it sounds, it will take time for you to figure out what is your “perfect” meal.  I’ve been running and racing for many years and at times I still struggle with consuming the right foods and drinks prior to race time.  And if you’re a runner you know how painful and annoying it is when you have a bad stomach ache during a run because of food, which is something that is under your control and it should motivate you more to figure out what works for you.  When you run you want to be able to solely focus on pushing your body and focusing on your form not holding in the chocolate chip cookie you consumed 15 minutes before you started running.  For me, I have to stop eating all foods at least 1.5-2 hours before I race and I eat my last small meal about 3 hours before my scheduled race time.  As for the types of foods I consume, I stay away from anything acidic, especially apples, they do not sit well before a race.  And that is exactly what I do before my workouts to help prepare my body for race day, which is what really matters.  

 

Benefit of Hill Training

Running is healthy but often we are tempted to settle for easy running. Many people often consider the terrain when deciding where to run. Most of these people avoid hilly areas and prefer flat routes that are easy to run. These people do not know that they are missing the benefits of running hills. What are these benefits?

Works on your speed safely

People use the track to boost their fitness level and speed. You can do this on a hilly area and it will be much safer. The overall speed that you will be using is slower and this protects the body from injuries that may occur due to trying to run too fast within a short time. Hill repeats are an ideal way of building fitness at the beginning of the training cycle. How do you do these hill runs? Use a short hill that is about 200m in length and has an elevation gain of 50-100 feet. For the warm up, run a mile then run 6 to 10 times up and down the hill. When going up, ensure the hips and glutes are the ones powering the body in running. When coming down, jog or walk. When through with the repeats run a mile to cool down.

Stronger legs

If you assume the right posture when running a hill you will get stronger legs. What is the right posture? It should be like the one assumed by people running at top speed. Do not slump forward but rather be erect (not leaning forward), let the hips power you and propel you upwards and forward. Shorten the steps and keep your eyes on the hill’s crest. Your legs will grow strong and will not be wobbly when you are fatigued during a race. They will keep steering you to the finish line.

Readiness to handle any race course

Race courses tend to have mixed terrain with some hilly parts as well as flat ones. With hill training you will be able to handle any course. The rolling hills will not look like small mountains like they normally do in the people who do not run hills. With a high fitness level and strong legs you will be confident when you attend any race.

Running hills prepares you to be the best in the next race you will be participating in. When you approach a hill on the race day, mentally break it into three parts. Maintain the effort you have sustained in the entire race in the first third. In the next third, increase the effort though the pace may slow. Do not worry about the pace in this part and only concentrate on maintaining your effort. On the last third as you approach the crest, increase your effort. Run fast over the crest and you will be ahead of most people because they tend to slow down here. Keep this hard effort on the way down and until the course becomes flat. Using these tactics you will be able to run any incline in the course fast. If you have an upcoming race you should add running hills to your training and you will be happy with the results at the end of the race.

Running to Lose Weight – Interval Training Or Long Distance Running?

Runners have this innate ability to lose weight and keep it off. But not all can do it perfectly. In fact, most runners find it easy to lose weight in the early stages of training, but they struggle to keep the excess pounds off for a long time.

The weight loss conundrum leads many runners to experiment with different type of training. And the most asked question here is which running method is best for weight loss: sprinting (also known as interval running) or long distance running?

The answer to this question depends entirely on your physiology and personal needs and aptitudes. Some of us prefer to go for long distances and enjoy being outdoors breathing clean air and sightseeing. Others are addicted to the instant gratification and systemic training granted by doing interval sessions. Even so, with a slight assessment of the two methods, you could decide on your most proper training regime.

Interval training

Interval training is running at a faster pace than your usual aerobic pace. Usually, it’s hard to keep this pace for a long distance, therefore it consists of intermittent bouts of fast running and walking or running at slow speeds. The walking boots will allow your body to recover from the high-intensity boots. Interval running has its pros and cons:

– Doing this type of training is intense will boost your metabolism levels. Therefore, your body will be burning calories at a higher rate even when it’s at rest. You will also be building strong muscles tissue, and the more muscles you build, the more calories you burn

– The other side of the coin is that this type of training is not recommended for the beginner runner. Interval running is very taxing on the body and can cause lots of injuries. It’s why is essential to building a solid endurance foundation before you decide on starting doing these intense sessions.

Long distance running

This running consists of long hours of running on the road. Your pace should be moderately easy and comfortable. You should be able to carry on a conversation without much effort. LSD running also has its pros and cons:

– Going for long distances is the best way to build your aerobic foundation. This type of training will usually get you in the famous “fat burning zone,” where you are mostly using fat as the primary source of energy.

– Unlike interval running, with this type of training, you will be burning calories at a more slow and gradual level. LSD running can also be time-consuming and hard to commit to.

Here you have it. Each training method has its benefits and downsides. My advice to you is to try to incorporate both of them into your running program. Doing so will make your running more beneficial and enjoyable.

Long Distance Running Shoes Some Of Your Choices

I have happened to be lucky enough to have been a runner for quite some time coming from performing cross country at school and also athletics to 10k, half marathons in addition to recently a marathon.

One of the several critical advancements I have observed during the last decade is long distance running shoes. I remember evidently during my beginning running cross country races in football boots, as well as track races in plimsolls.

The actual growth of the footwear is much more significant now as many folks not only pursue running but aspire to complete the long distance. When I state long distance, I mean anything from 10k as much as marathons or even sometimes iron mans.

Numerous long distance running events are mostly run on roads, which is much more punishing when compared with say, a running machine on your knees and feet. The wrong pair of footwear would have a massive effect on not merely just how fast you run and also confining any harm to your whole body.

There has been a lot discussion over recent year’s bad mouthing running, saying of which the injuries that may take place outweigh the advantages, I’d strongly don’t agree with this, running is a terrific way to keep fit and as hobbies go is pretty inexpensive.

The leading consideration whenever running to limit injury is if your weight is on the high side take it easy, as extra weight while running could put unneeded pressure on your knees, and of course make the investment in the high-quality set of long distance running shoes.

Lets face it the shoes are usually truly the mainly crucial expense, or less you need always to be some form of fashion victim acquiring all the most recent running vests and also shorts, take my guidance purchase a good pair of road running shoes and with attentive training you will be on the right track to improved health and fitness and also long term running safety.

Some people ask me personally so were do you begin while looking for an excellent pair of road running shoes. My personal most important tip should be to devote as much as you can afford while keeping with manufacturers that come with high grade and value.

2017 fun run

Making Running Easier Part 1

The secret to make running easy and still getting results part 1.

Practice, practice, practice.  I hate to be the barer of bad news, but there is no secret remedy to making running an easy thing to do, the only way to get better is to run consistently, do everything in moderation, and have a plan of attack.  Whether you’re training for a fun run with friends and you don’t want to embarrass yourself, or you are looking to find ways to improve your race times and overall health.  Consistency is key.  Set a time to run every day whether it’s early in the morning or after work, set a schedule and keep it!  It won’t just help your recovery; it will also help you get your butt out the door.

The more you take care of your body, the easier it will be to progress over time.  That doesn’t mean you can’t eat a piece of chocolate cake or indulge in a glass of wine ever again.  The key to everything is moderation.  I believe that you can eat whatever you want as long as you don’t binge eat it.  Being a collegiate athlete in both cross country and track, I used to think that I had to cut out all my favorite junk foods out of my diet in order to be healthy and get the results that I wanted.  I lasted a solid month without any greasy or junk foods and then one day I caved and binge ate a crap ton of bad food. If you’re one of those people that can eat healthy 24/7 and don’t need any sweets or greasy foods to be satisfied, then more power to you.  Unfortunately, that is not how my body or brain functions, and it’s healthy to treat yourself every once and awhile.  Running is meant to be a healthy and fun activity, not something that you dread doing everyday.  My best cross country season was when I was eating dark chocolate almost every day after lunch.  Something I have found that works for me is eating one or two squares of the 70% or greater dark chocolate candy bar.  And that would somehow halt my cravings at night for a greasy bag of potato chips, or going to the store and buying a gallon of ice cream.

The third “Secret” to making running easier is to have a plan of attack.  There will always be modifications or other changes that you will need to make but your plan doesn’t have to be set and stone.

Below I have a sample running plan of a 2 week progression for someone that has been inconsistently running on and off, but has established a baseline.  If you’re someone that runs a few times a year cut down the mileage substantially at first and then slowly work up to this.  And if you’re an individual who races frequently and runs more mileage just use this as a guideline to know when you should take rest days and get a better idea of a routine if you don’t have one already.

 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Comments
Week 1 Easy run for 10-15 minutes. Easy 20 minute run and stretching emphasis Cruise run for 30 minutes

Abs and circuits

Bike for 30 minutes OR Day Off Cruise run for 35 minutes. Abs and circuits OFF DAY Long run for 37 minutes. 1-3 strides
Week 2 Easy run for 20 minutes. Cruise run for 30 minutes. Cross train for 30 minutes. Cruise run for 25 minutes. Cruise run for 38 minutes. Abs and circuits. OFF DAY Long run for 43 minutes. 1-3 strides