Tag Archives for " running "
Jeff Galloway is a seasoned runner, running coach, and author. His book, The Run Walk Run Method, explains his revolutionary system that gives the body rest when it needs it while running, allowing it to become less fatigued and less prone to injury.
The Run Walk Run Method was created when Jeff first began his running store years ago. He taught a beginner’s class in running, in which none of the participants had run in at least five years. To keep them engaged in the program, he added walk breaks to their running. This group remarkably experienced no injuries, as the method allowed the body to adjust to the running motion and avoid injury.
Jeff encourages this technique not only for beginners, but also for seasoned runners during training and the races themselves. He explains that our bodies weren’t designed to run more than about 200 yards at a time. Using the technique not only helps to alleviate stress buildup, but also lessens progressive fatigue, which has been shown to improve running performance times.
For new runners, Jeff recommends determining why you want to run. For complete beginners, he suggests starting with a modest amount of running of no more than 15 to 20 seconds of running, followed by a walking segment of about a minute. This helps to erase the fatigue. For the first month, keep the run walk segments short as you increase the length of the total run walk run. Gradually work your way up to 30 minutes. Don’t rush it and don’t sprint the running segments.
To connect with Jeff or to learn more about The Run Walk Run Method, visit http://www.jeffgalloway.com.
Denny Krehe from the Diz Runs Podcast is sharing the many benefits of being a runner. Many people know about the health benefits of running, which include weight management and burning calories. Running is also great for heart and cardiovascular health, as well as maintaining bone strength. There are also social benefits of belonging to running groups, where you can meet others, have conversations, and foster deep friendships. Running also provides a great sense of accomplishment through the setting and achievement of goals.
You can get started with running at a very low cost. If you’re going to run regularly, be prepared to invest into a solid pair of running shoes. Find your local running store and ask them to fit you for a pair of shoes. Anything else is a luxury item that is not essential to get started.
Denny recommends the Couch to 5K free app to help you prepare for your first race. This is a great tool for running newcomers, as it takes the guesswork out what to do and when to do it.
When running your first race, Denny says there are a few pointers to keep in mind. Channel your excitement at the beginning and try to pace yourself. Remember that your starting time won’t start until you get to the starting line, so it’s a good idea to line up according to your usual pace. Don’t forget to have fun. The hard part is the training. The celebration is the race day, so be sure to enjoy the experience. If have any questions before or after the race, feel free to ask your fellow runners, who are usually more than willing to help.
To connect with Denny or learn more about running and the Diz Runs Podcast, visit www.dizruns.com.
Lennard Zinn is a professional frame builder, bike designer, and co-author of a new book entitled, The Haywire Heart. This new book examines the potential impact on the heart when pushing one’s self too hard during the course of exercise.
Though exercise is often viewed as a key to living a healthy life, research has indicated that we can actually go too far during exercise. At a certain point, there is potential for exercise-induced disease, especially concerning the heart.
A competitive cycler, Lennard explained that during one particular race, he noticed his heart rate was extremely high. He decided to get it checked out later in the day and was instructed to go to the ER. Though he was in denial for some time about the issues with his heart, he continued to train and race. Eventually these incidents became so frequent that he needed to stop.
Lennard was experiencing arrhythmias, which is an electrical problem of sorts with one’s heart, that causes an irregular or abnormal rhythm. Symptoms encompass a wide variety, ranging from a racing heart rate to general uneasiness. The most common type of arrhythmia is atrial fibrillation, which can present as a strange feeling in the chest or an erratic heartbeat. This can persist for hours or days and may require medical intervention. Anything that seems out of the ordinary should be evaluated by a medical professional.
To encourage heart health, Lennard recommends adding magnesium to one’s diet, as it is critical for the function of the heart. Other beneficial supplements include CoQ10, baby aspirin, hawthorn, L-carnitine taken with alpha-lipoic acid, and iodine.
To connect with Lennard Zinn or purchase The Haywire Heart, visit www.zinncycles.com.
Even if you're not a born runner, you'll get something special from Pete Magill, the author of Born Again Runner. As an overworked script writer, Pete found himself in the hospital when he collapsed one evening. The alcohol, drugs and smoking were killing him. He turned to running as a way to fix himself.
It wasn't all success, but he stuck with it and is not a world-class runner for his age group. In Born Again Runner, he lays out a way for you to see your version of success as a runner.
Most runners will experience injuries at some time. Pete has organized preventive exercises for each of the common running-related injuries. An injury will keep you from running, which will impede your progress. Avoiding injuries should always be top of mind before, during and after your runs.
In this episode, we meet Brad Beer, the author of You Can Run Pain Free. Brad Beer is a physiotherapist in Gold Coast, Austrailia. He works with professional athletes and Olympians, along with everyday runners (or wannabe runners) to help them pursue their sports without pain or injury.
This first step is critical.
Understand your flexibility
Know your optimal body weight for running.
If you're carrying too much body weight, you'll be putting too much strain on your joints. Losing a little weight, even if it isn't body fat, will mean less stress on the body.
Using a 10 point checklist, a running expert can evaluate your running form. This checklist looks at the length of muscles, endurance tests, mobility, etc. You can get the full checklist from the book.
A recent meta-study entitled, “Neuromodulation of Aerobic Exercise: A Review” revealed interesting findings on how aerobic exercise such as running can affect the brain. First, running and aerobic exercise can help to regulate cortisol, a stress hormone. Engaging in running or another aerobic style of exercise can also trigger the release of endorphins. This is often seen when runners are able to achieve the “runner’s high” and experience a relaxation effect. When this is coupled with cortisol regulation, it creates a great opportunity to reduce the individual’s stress.
The study also revealed that aerobic exercise increased brain-derived neurotrophic factors. When the brain is in a beta state, it is highly alert and poised to deal with high-stress situations. However, you don’t want your brain to be in such a situation for long. In the alpha state, the brain is still alert, yet this is more of a flow state. The mind and body know what to do and are able to relax as they complete their functions. This is the state that is achieved.
It was also found that aerobic exercise prompted production of serotonin, which affects emotion and memory. The serotonin is actually converted to melatonin, which aids in sleep. This may help the brain in its ability to recall memories or information. Additionally, dopamine was also increased, which has benefits with short-term memory, motor control, and cognition.
The benefits of aerobic exercise are clear, but how can you find the right level of intensity for you? Find the happy medium of where you can say a few words while running or exercising, but yet you can’t comfortably carry on a conversation. The key is to monitor how you are feeling. Of course, you will want progression, but it is important not to overdo it. An enriched environment is also beneficial to your results, as it can lead to greater longevity, according to one study. In the end, adopting running or other aerobic exercise has great health benefits and is certainly worth consideration for inclusion in your fitness routine.
Music: Ben Sound Royalty Free Music