Archive for the ‘Benefits of Jogging’ Category

An important item among your fitness gear is your running shoes. It may be one of the most important items you buy. The right running shoes help reduce personal injury or continue to support stable health. One type of running shoe that has gained a fair amount of popularity is a motion control running shoe.

Often you will find a motion control running shoe linked with overpronation, flat feet or orthotics. Actually, they are such a popular detail that you could probably motion control in every type of sport shoe. A simple verification to see if your foot is characterized with overpronation is to look at the bottom of an older pair of shoes. Is the inner side of your shoes worn more then the outer side? Yes? Then you are right to look for a motion control running shoe, since overpronation and motion control are often found together.

Look for the motion control running shoe to provide durability and control. These shoes can be lightweight and have great stability. Give serious consideration to buying a motion control running shoe if you wear orthotics or have flat feet. A shoe with motion control is a good stable shoe to choose. Of course, it’s good for us.

The similarities between endurance athletic events like the Triathlon and Prospecting are almost scary. I had no idea they were so much a like when I decided that I should run Triathlons. It just seemed that this old body needed some rejuvenation, and triathlons aren’t as boring as just running forever, they add the possibility of drowning or crashing your bike!

Anyway, the only way to train for endurance sports like swimming, bicycling, and running is to set aside a specific time 5 days a week for training. In my case this is usually Long Slow Distance (LSD) work. This is how I can build a training base for endurance. I judge the level of my training by using a heart rate monitor that tells me how hard I am working. There is a range within which I should train for at least an hour a day.

My only other responsibility is to be sure that I am using the form that is most efficient for each of the events, so that practice really does make perfect. If you practice wrong, then you develop the skill “perfectly wrong.” I don’t want to do that.

Then, all I need to do it DO IT. If I calculate the correct heart rate zone, train on a daily basis, and practice the correct form, then I should be ready to perform in each of the Triathlons I enter.

The same basic factors apply to Prospecting. First of all Prospecting is an endurance event. You benefit most by Prospecting on a regular basis for a long time, long slow Prospecting – LSP.

Secondly, you need to make sure you are doing it correctly, the right form. We, of course, suggest our BLITZ CALL? System for Prospecting, but this works for whatever Prospecting System you use. Far too many sales professionals use a Prospecting method that is admittedly poor simply because they don’t know any other way. This tends to create Prospecting anxiety which means they don’t like to prospect and usually avoid it.

Thirdly, you need to calculate how many Prospecting calls you need to make to accomplish your goals.

The development of the system is probably pretty easy for most people and may even be fun. The problems arise when you actually have to Prospect on a regular basis.

One of the biggest obstacles for me in training is when I feel tired or have had a hard day and don’t look forward to spending two hours or so swimming, biking, or running. Or when the weather is really hot, when the afternoon temperatures have been in the mid 90′s with a dew point of 78! It becomes really easy to rationalize why I don’t need to train that day.

Also, think of all the reasons I should stay in the office and finish some work which is a good reason to skip today.

Nonsense. If I want to be able to walk away from the finish line having done my best, I need to prepare to some degree every day. You can’t develop endurance fast.

All this is exactly the same for Prospecting; you have to do it on a regular basis, day in and day out, week after week in order to accomplish you goals. You can’t sprint through the process; you must build a strong base from which to work.

When you start you will see that LSP is really not that difficult it just needs to be done on a regular basis. I will also expect to see more sales people on the circuit since you know that Training for Triathlons or Prospecting is the same.

Sell Well and Often

Bill Truax

Bill@BlitzCall.com

? Copyright 2006 WJ Truax

About the Author

Bill Truax is a Sales Management and Field Operations Consultant living in Cleveland, Oh. He conducts Sales Team Assessments trains Managers and Leaders, and Field Sales Professionals both in the field and in workshops. He has 3 books and 2 CD’s on Prospecting and Making Cold Calls and conducts a variety of skill based seminars, workshops, and train the trainer programs. Visit his website at www.BlitzCall.com

Treadmill running differs from road running in a number of ways and this should be considered when training. The first obvious difference is the lack of wind resistance when running indoors. Another difference is the surface. Although experts differ on this issue a smooth moving surface underneath your feet is not the same as an uneven stationary road. Most runners agree that running on a treadmill feels different to road. This should be taken into consideration when training. Is running on a treadmill better than the road? This comes down to preference. Many prefer being outdoors whereas others have environmental, climatic or personal safety concerns making treadmill running an ideal choice.

Firstly let’s look at the psychological factors of running on a treadmill compared to the road. Unless you have a large room for your machine you will most likely to be facing a wall or window within a few meters. Research has shown that runners on treadmills take shorter paces that may be due to the proximity of a barrier or fear of falling off. It does take time to learn how to run on a moving surface and even when confident many runners will tighten their lower backs, again possibly a psychological reaction to staying on the machine.

When comparing physical technique, research has found that when the foot lands on the belt the foot, ankle and shin, become temporarily part of the belt and move backwards from the centre and mass of the body at the same speed. This means the shinbone of the leg landing is not as upright as with normal running and has a greater range of motion. Treadmill running can be useful for injured athletes, using a mirror can be a good way to observe your technique (although it must be recognised that it is not the same as training on the road).

Whether using a treadmill or road you will need to vary your running program for two reasons. Firstly, if you continue doing the same distance and the same speed you will get less and less benefit as your body adapts. Secondly, you can soon become de-motivated by the same thing week in, week out. Alternating between shorter faster runs and longer distances at a slower pace will help to condition your body and improve endurance, muscle strength and cardio-vascular function. It will also provide you with variety and a different challenge for each session.

I usually recommend runners to use one or the other exclusively, because I see them as different activities.

About the Author

Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. In 2001 he published a book called ‘The Performance Paradox: Challenging the conventional methods of sports training and exercise’ and is currently working on a new project about The Zone. More information about his unique approach to training can be found at http://www.fitness-programs-for-life.com/treadmill_running.html

Jogging is a mode of running in which a person moves the body at a constant, relaxed pace for a certain distance. Physical and physiological capabilities determine the exact pace and distance he or she jogs on an outing. Nevertheless, medical experts advise that the pace should be one at which a jogger can talk without becoming winded; panting and gasping for air, and the distance should be one that will not bring about bodily injury.

To distinguish runners from joggers, authorities on the subject say that runners run a mile in seven minutes or less, train and look for competitive events to race in, or run solely for the sheer enjoyment of running; whereas joggers, who on average run 10 to 15 minutes a mile, are not as interested in competing against others as they are in improving their health and fitness.

From the middle 1960s to the present, millions of people in the United States and abroad incorporated jogging into their lifestyles. Their participation in this sporting as well as recreational activity is indicative of the ever rising importance the general public throughout the world has placed on working out and getting in shape. In the U.S. alone, a Gallup Poll released in the late 1970s reported that approximately 11% of the adult population named jogging as their main form of exercise. This amounted to more than 15-million joggers, contrasted with 6.5 million reported by a poll released three years earlier. By 1982, studies indicated that some 25 million men and women were running or jogging a minimum of 10 miles a week. And in 1988, a poll conducted by the National Sporting Goods Association reported that people from all age groups and income levels participated in jogging.

Recently, there has been a drop in the number of people who jog or run. To a large extent, this is due to a slump in amateur athletic involvement as a whole. But it’s also because there are so many other ways for a person to spend recreational dollars in order to obtain a trim and muscular physique as well as a robust heart and lungs. For instance, there now exists a plethora of sports equipment manufacturers who have devised training apparatus (e.g., Schwinn Airdyne and NordicTrack) that can heighten aerobic performance and develop strength in the same workout session. This notwithstanding, jogging still boasts millions of adherents and remains near the top of the list as one of the favorite means of exercise.

Jogging’s longstanding popularity stems from a variety of practical reasons. One of these reasons is its diverse health benefits, particularly its ability to aid in the prevention and cure of cardiovascular irregularities. Other reasons are that it is convenient and inexpensive. Unlike so many athletic endeavors, such as swimming and tennis, jogging requires no specific setting or time, no partners, no special equipment (the only gear needed is comfortable-fitting clothes plus a good pair of running shoes) and in most cases just occasional medical attention.

To elaborate on the latter, jogging does have an element or two of risk associated with it. Because of repeated shocks to the body as the feet pound against the ground at three to five times the jogger’s body weight, assorted afflictions to the ankles, knees, hips, and lower back are not uncommon. And some joggers have discovered – at times tragically – previously undetected cardiac disorders. Yet you can reduce the odds of these kinds of problems from occurring by having a thorough medical checkup to assess your body’s overall state before embarking on a jogging program, by purchasing shoes that cushion the feet, are flexible and fit properly, and by progressing from short- to long-distance runs cautiously.

In fact, most beginners probably should start out by walking at a brisk pace for 20 to 30 minutes, three to five days a week rather than jog. At this stage, they are wise to apply themselves to doing nothing more than getting their legs accustomed to carrying their bodies around for extended periods of time. After a few weeks, they can alternately walk and jog, progressively increasing their jogging time until they are able to jog 20 minutes without stopping. This schedule ought to be maintained for about 10 weeks. Then, they should build up to the point where they’re jogging at least three jogs of two miles or more a week.

Several authorities say that along with putting in the aforesaid mileage per week, the most beneficial way to jog is to pace yourself so that your pulse rate stays below a maximum equal to 220 minus your age – and preferably not exceeding 70% to 80% of this maximum. To illustrate, if you’re 40 years old, you would subtract 40 from 220 and find your maximum pulse rate is 180. You would then multiply 180 by .70 and get the number 126.00. Hence, you should be jogging at a pace that will cause your heart to beat at a rate of 126 to 135 beats a minute. (For a person having difficulty taking his or her exercising heart rate, the simplest places to count it are the radial artery on the wrist and the carotid artery on the side of the neck. Use the first and second fingers of the hand and place them on the thumb side of your wrist or place these same two fingers on the opposite side of your neck. Take your pulse for 15 seconds, then multiply by four.)

When compared to other exercises or sports, jogging is one of the easiest and safest fitness activities; and it provides its participants with a productive workout in a relatively short period of time. For example, the energy used by average-weight men and women while jogging burns calories at a rate of roughly 100 per mile (a pound of fat contains 3,500 calories), which plays a primary role in the regulation of body weight (i.e., weight control or reduction). Furthermore, jogging decreases the body’s excess fat content, lowers blood pressure, pulse rate and cholesterol level, and increases stamina and endurance.

More important, jogging elevates and sustains physical wellbeing by improving the performance of the heart, lungs, respiratory and circulatory systems, and in many instances by reversing the harmful effects of coronary disease. Jogging also strengthens the muscles of the calves, thighs and buttocks. Numerous joggers feel that jogging has psychological benefits, too. They say that it helps them relieve anxiety and tension, and enables them to deal with stress and everyday pressures in a calm, rational manner. Moreover, jogging offers its participants the opportunity to experience, through their outdoor runs, the world in which they live.

There currently is a huge collection of books and magazines on the market published especially for joggers. These publications give advice on how to run properly, how to pick a jogging program, how to train for anything from a 5K race to a 26.2 mile marathon, offer suggestions on how to combat fatigue and injury, test and rate jogging shoes, suggest seasonal running attire, and publish upcoming running events from Honolulu, Hawaii, to Los Angeles, California, to Chicago, Illinois, to New York City, New York, to London, England, to…I think you get the picture.

Nonetheless, to get you started on the right foot (so to speak), here are a few basic tips; if you jog in warm weather, wear lightweight clothing. In the heat, you want to keep the body cool and ventilated. Additionally, to keep from becoming dehydrated, drink an adequate amount of liquids; water and sports drinks are excellent for replenishing lost body fluids. It is crucial to drink before, during and after your jogs. While jogging, many authorities recommend drinking eight to 10 ounces of liquids every 20 minutes.

If you jog in cold weather, dress in layers of clothing in order to trap body heat. Wear fabrics that are good insulators against nippy temperatures. Particularly cover your head (where up to 40% of body heat escapes), hands and feet. Nowadays, a host of well-made running suits, undergarments, hats, gloves, and socks are available to joggers at department stores and at sporting-goods shops. As mentioned earlier, it is very important that a jogger purchase a good pair of running shoes. These shoes should have enough cushioning in them to absorb the shock of jarring foot strikes; should be flexible at the forefoot to ward off painful shin splints; should have a well-constructed heel at the rearfoot to keep the Achilles’ tendon protected from injury, as well as to ensure that the foot remains stable on impact. And, of course, they should fit snugly on your feet.

To further aid in preventing injuries to the legs and feet, it also is very important to warm up before jogging and cool down afterward. Most authorities advise devoting no less than 10 minutes to stretching and strengthening exercises. (Explanations and illustrations of these exercises can be found in manuals written for joggers.)

After you’ve completed the warm-up routine, begin your jog at a relaxed, uniform pace, breathing deeply with your mouth open. Once you’ve loosened up and started to sweat, which generally occurs somewhere around the one-mile mark, gradually pick up the pace. Following a big meal, wait one hour before jogging to ward off a "stitch," or pain in the side. But if you contract a stitch, you can ease this sudden and sharp pain by using proper breathing techniques: deep inhalations, pushing the air downward past the navel; and complete exhalations, forcing the air upward out of the abdominal area and ultimately out of the body.

An incorrect stride is yet another cause of injury to your legs and feet. Keep your body erect while jogging, with your head high and your arms swinging at hip level. Specifically, you should bend your elbows at 90-degree angles and hold them out an inch or so from your sides, with your arms moving naturally from front to back. Each foot should land under your torso, almost flat and toward your heel, and there should be a slight bend in your knee. A short stride is preferable for jogging; to get more speed, though, you will find it necessary to lengthen your stride.

The surface you jog on is important, too. Jog either on a track or other soft, padded surfaces such as gravel trails or grass, trying as much as possible to avoid sidewalks made of unyielding concrete. (With regard to exercise intensity and caloric burn, jogging on gravel trails or grass, or up and down hills, is physically tougher and burns more calories than jogging on a track.) If you jog on gravel trails, however, the grade may still be taxing to your legs. Conversely, grass is less taxing than gravel trails but may be uneven. Clearly, you will have to do some experimenting to find out which one is appropriate for your structural make up. Nevertheless, don’t forget about variety as a way of easing stress on overworked, weakened muscle groups, and as a way of keeping your jogs from becoming a mundane task to be performed.

Also, it’s perfectly all right for you to slow down to a fast walk while jogging. You must erase the erroneous notion from your head that to slow down to a walk during a jog is to be a failure. No one is a failure who jogs smart, who listens to his or her body and does what he or she is realistically capable of doing. You don’t prove anything worthwhile by being obsessed with completing a jog at an uncomfortable pace. So jog until you begin to get tired; walk fast until you’ve regained your strength, then, if possible, continue jogging. Remember that you’re jogging to elevate your health and fitness levels, not to deplete them.

And be careful that you don’t "stop dead in your tracks." Abruptly stopping and terminating a jog could lead to serious – if not disastrous – consequences. All the blood could be trapped in the muscles that have suddenly stopped working. As a result, an insufficient amount of blood flows to the brain or the heart or the intestine, and related symptoms arise. That is, dizziness when there is not enough blood flowing to the brain, accelerated heart beat when there is not enough blood returning to the heart muscle, or nausea and vomiting if the intestine isn’t receiving enough blood.

Thus, when you’ve made up your mind to conclude your jog, it is very important to come to a halt gradually, allowing enough time for the heart, lungs, and other body systems and processes to recover and resume their normal resting functions. Lastly, when you work out on a regular basis and engage in a prolonged, strenuous activity like jogging, take carbohydrates into the body before exercising to provide the stamina and strength you need to get through your workout session. After you’ve finished working out, you ought to take more carbohydrates into the body to keep from becoming weak and tired.

Carbohydrates change into glycogen easier than do either proteins or fats. And what your muscles need when they’ve been exercised by demanding, long-drawn-out motion is glycogen.The carbohydrates that are beneficial to eat at a post-exercise meal can be simple carbohydrates such as candy or plain white sugar, however, it is better to get your sugar by eating fresh fruit. Or, you can eat complex carbohydrates, starchy foods such as breads, unsweetened cereals, potatoes, brown rice and beans.

But eating solely simple carbohydrates low in fiber and vitamins can produce a physiological imbalance that will invariably lead to a physical breakdown. It is to your advantage, therefore, to eat a broad assortment of nutritious foods from the four basic food groups.Yet, you need not be overly concerned with consuming enough protein. To be frank, the majority of us eat more than our bodies require. Somewhere around 50 grams a day is sufficient for most people.

About the Author

As a nationally certified fitness instructor, La Rue conducted exercise and bodybuilding classes for the YMCA and other organizations. La Rue also was an instructor/trainer for the Michigan Heart Association, a board member of the Metropolitan Detroit Health Education Council, and a member of the YMCA Physical Education Committee. La Rue is a Detroit native with a BA in English from Wayne State University.

You have to run to lose weight!!!

If u see that a diet do no results with your weight you should do exercises that help you doing that. One of the easiest and healthy is "running". All u need is just a pair of shoes, a t-shirt, pants, and a few calories to burn.

To lose fat, you need to eat fewer calories or burn more energy. Your body stores the excess calories that you consume as body fat. So if you want to reduce your body fat, you need either to consume fewer calories, or burn more energy. Any weight-loss programme is only going to succeed if it delivers one or both of these.

Running serves as an excellent workout choice to lose weight and keep in shape. It helps a great deal in getting rid of your flabby abs and achieve a beautiful body that you had always craved for. In fact, today, health experts also recommend running for weight loss. The results won’t be magical but definitely far more effective, when compared to other forms of physical workouts. Running about 25 to 30 miles per week leads to a loss of about 2800 calories.

You don’t need to necessarily go in for fast pace running to lose weight. Rather, focus on long distance running at a slow pace, to fasten your weight loss program. People tend to diet to shape up their bodies, but it is definitely not a good idea to control weight. In fact, on the contrary, it is advisable to forego the very thought of going on a diet and rather make an attempt to run to lose weight. So, lose weight by running, because that is a healthy way of managing your weight and also it will ensure the glow on your face.

When you want to lose weight running you should take care of a few advices that will help you about the administration of the food and will have instantly results. The most of trainers recommend this and say that is the healthiest way to lose weight.

About the Author

I am a nutritionist woman who used to be fat. After testing tens of so-called "wonder diets" I’ve decided to create a Weight Loss Programs Review Website, containing a top of the 3 best programs with a brief description about their features and benefits.

Visit the website! It will help you make a wise decision! http://www.LoseWeightFast.999answers.com

Due to time pressure, majority of racers often forget that one of the central things in a race is for your gears to fit properly. When its too tight, then it must have the proper fit, right? Yes.

There are no standard measures that can help us in choosing our wetsuits. We only have to trust on our best judgement and trust on the luck that you have the perfect wet suit.

Triathlon races allow absolute personal choices for gears and equipments. However if you were joined in a racing team, it would be possible that you get to follow the prescribed uniform.

Wetsuits are critical during the race. If they aren’t perfectly donned, they can create true differences. In most cases, they restrict your from moving freely just because the lower suit pulls the top from its proper place.

Wetsuits are designed to be pulled easily into and out from your body, especially when you and the suit are wet.

It is best to leave your socks on if you are to wear the wetsuit. This will prevent the material from stretching due to pulling from your toes. Pull the bottom of the pants further until the crotch is snugly fit. This junction is critical so please do it carefully.

If you are using a full-length wetsuit, you have to ensure that the dividing section between the lower and upper parts are placed on their respective positions.

Afterwhich, drive your arms into the armholes. Secure to it that the space between your armpit and the suit is just enough to let you move if you are using full suits. If however, you prefer to use Long Johns, you would no longer be bothered with the sleeves.

Now the question arises, which works better, Full Suits or Long Johns?

If it is the advantage of speed that you like, you can turn to full suits. These work well for more experienced swimmers who can produce long but lesser strokes since full suits help conserve energy by cutting the water easier.

Long Johns however, leave your arms free which can better help facilitate higher stroke counts. These also provide the feel of water.

If you have practiced enough, it is possible for you to wear or remove your wetsuit in less that 10 seconds during the race. After all, triathlon wet suits are designed to be taken in and off quickly. But whatever you do, never sit down while taking it off. This will add 5 seconds or more on your transition time.

About the Author:

This content is provided by Low Jeremy. It may be used only in its entirety with all links included. For more information on Triathlon & other useful information, please visit http://triathlon.articlekeep.com

If you are in the market to find a pair of quality triathlon sunglasses , consider a host of factors before you make your purchase.

In addition to the look of your shades, you should also consider the durability of the frames and lenses, the quality of lenses, and the comfort of their fit.

Choosing shades based on the look alone will quickly leave you looking for another pair, therefore costing your more money.

Just as with any other item, you get what you pay for when purchasing a pair of quality triathlon sunglasses .

Although you can certainly purchase a pair of shades for your sports of choice on a budget, do not have great expectations for a cheap pair of shades.

There are a variety of shades that are geared towards the biking crowds that also pertains to individuals who are interested in purchases triathlon sunglasses .

These glasses have been specially designed to fit the conditions and activities related to cycling and will be an excellent choice for any triathlete.

Other sunglasses are geared specifically for runners, so you may want to try on several pairs when searching for the one that best fits your wants and needs.

You may need to have a budget when searching for the shades that best fits your sport of choice.

There are glasses that run the gamut from reasonable rates around $50 dollars to brands that run into the hundreds of dollars.

If you are beginner athlete, consider investing in a less expensive brand to ensure you to not spend an exorbitant amount of money into equipment for a sport to which you are not completely dedicated.

However, if you are unsure if you are going to enter a career into a tri-athlete, most of these glasses can be used for biking or running.

So, if you plan on cycling in addition to other activities, choose a pair of glasses that best represents your interests.

About the Author

Find more at Triathalon Racing. Do you have what you need to improve your workouts and your races?

Now the dust has – just – settled on the streets of the London Marathon let’s spare a thought for all those non-runners. Even before the race start, competition was keen with over 50,000 disappointed applicants unable to take part and the situation is no different across all the World Marathon Majors.

But if you’re still serious about testing your body to its limits, a triathlon event can be an interesting and much more accessible option with less pressure on places. The triathlon event comprises 3 consecutive disciplines of swim, bike and run, with distances to suit all abilities from super sprints to Olympic levels.

At the pinnacle of the triathlon family are the gruelling Ironman competitions, testing the triathletes with increased distances. The toughest courses in Hawaii and the Canaries also add the infinitely more glamorous ingredients of ocean, volcano and scorching sunshine.

Indeed Lanzarote’s Ironman Triathlon is almost upon us, due to take place this year on 20th May, with registration for both men and women closing on 1st May 2006. Lanzarote will see over 800 competitors attempt to complete a 3.8km (2.4 mile) swim, 180km (112.5 mile) volcano bike ride followed by a 42km or 26 mile marathon run, all in one day.

Attracting some of the world’s best professional athletes, the event is definitely not for the fainthearted although the schedule of activities lasts for a few days with fun runs in the week leading up to the event itself, and parties and award ceremonies during the evenings.

If the sun, fun and party elements sound appealing but you find you’re just not quite able to hone your body into this superfit category, then just slow the pace down a notch or two with a stay at Lanzarote’s Club La Santa, official headquarters of the Ironman and recognised as one of the world’s top sports resorts.

Combining superb sports facilities with all year round sunshine, the Canaries are easily reached throughout the summer and winter, see XL to find out about a cheap Lanzarote flight. The Club’s triathlon instructors are available for personal coaching for those more serious athletes with organised professional events such as the Volcano Triathlon as well as weekly smaller triathlon and duathlon events with free participation available for all guests.

About the Author

Author:
Michael Hanna

About Michael
Michael is a keen writer, and internet marketer living in Scotland:

Contact details:
E-mail: samqam@googlemail.com
Phone: 0131 561 2251
Michael’s Website: Belfast Airport Taxis

Running is one of the best ways to get into shape and to stay in great condition, because it is a sport you can practice on your own time, at your own pace, and without a lot of fancy equipment. However, making running your primary mode of exercise can prove to be a bit problematic because it puts your fitness at the mercy of the elements. Running on a crisp fall afternoon is a lot different than trying to hit the sidewalks for a great run in the heat of a scorching August day or in the frigid chill of a snowy January. Luckily, dedicated runners have developed ways to keep improving their skill and strength even when Mother Nature is not on their side.

During the warm days of summer, the most important thing that you as a runner need to worry about is dehydration. The combination of sweating from exertion and from the heat can take its toll. Many runners who are not anticipating the effects of the weather on their hydration levels end up facing symptoms that range from temporary discomfort to very serious problems that can land even the fittest runner in the hospital. To protect yourself from this summertime menace, be sure to drink plenty of fluids throughout the day. It is crucial to carry a bottle of water or a sports drink on your run with you. But because the stomach can only absorb a limited amount of fluid at a time, it is equally important to keep feeding your body liquid throughout the day in order to gradually replenish the water that you will inevitably lose on your run.

When the weather outside is chilly, runners often have trouble keeping their muscles warm enough, which can lead to injury. Cold increases stiffness, which makes muscles less flexible and responsive, and therefore more vulnerable to trauma. If you are set on running outdoors during the winter, you should plan on investing in some new running gear that will help you protect yourself against the dangers of cold weather. Shoes with enough traction to handle slippery patches of ice, and a good pair of athletic pants that will wick away your sweat while keeping your legs warm, are two crucial parts of safe winter running.

Many runners are firm believers that the great outdoors is the best place to run, and the benefits of sunshine and fresh air are certainly important. However, when the climate is inhospitable for running because of snow, excessive heat, slippery wet ground, or any number of other factors, it is often a better idea to hit the gym rather than the streets.

Running on a treadmill can help you build up your strength and endurance without risking the kind of injuries that hazardous weather can bring. Running on a treadmill is gentler on your knees than running on pavement. Because of this, many fitness experts recommend alternating between outdoor and treadmill running regardless of the weather. By knowing when it is a smart idea to stay inside, you will be able to make sure you avoid weather-related injuries so that you can be in peak condition when you get your next chance to run outdoors.

About the Author:

Gray Rollins is a featured writer for RunningSwiftly.com. For more running tips and for info about running shoes, visit us.

One coach is fed up with the way kids feel about running, and he’s not going to sit back and take it any more. Rick Karboviak, a cross-country & track coach in northwest Minnesota, has been struggling with the reasons why a majority of kids don’t want to run for competition, and even training for competition. "I think the mindset of today’s kids is that you have to run 5 to 6 miles or more per day when you go out for the sports of track or cross-country." Nothing could be further from the truth, Karboviak says. He feels that the current marathon-based principles used to train young kids aren’t working, and its keeping kids away from joining. "Kids hear horror stories of cross-country runners going on 10 to 12 mile runs, when the most that they run is 3.1 miles in a fast-paced race. It is these horror stories and legendary tales of past running methods that keeps today’s mostly inactive kids away from the sport." Karboviak feels that kids can run less mileage, do it in a high intensity, short duration format, and still improve fitness levels. He feels that coaches need to know of these proven methods of short burst, high intensity training, and how to apply it to today’s multi-sport athlete. "In most regions of the country, there aren’t many pure runners out there, many of them do the sports of track or cross-country as a complement to their other sports. Long distance runs at slow levels may actually hinder their performance in other sports, so taking this high intensity approach is more akin to their other sports they play." The result? Karboviak recorded a 20% increase in race-pace fitness levels, based off of an athlete’s 1000m pace times in their races during his cross-country team’s season in 2005. "The most any kid ran during the season was about less than 25 miles in a week. We had purpose behind our training, not just logging a bunch of endless miles in the hopes of getting faster. We trained fast to get fast, period."

He’s now written a book on his unique training method, called "Endure!". It covers his low-mileage philosophy & reasons why he applies it. There’s also interesting chapters on strength training methods for runners, such as using the new kettlebell style of training for improved running power & control.

Already since it’s launch this summer, coaches in the US, Canada, and even France have purchased the book, making an international impact in it’s first month. The training methods he uses in the book are being chronicled on a weekly series of articles during the cross-country season on a membership-based sports training website, Sportspecific.com.

The website for the e-book is http://endure.speeddialcoach.com. Karboviak’s independent training website for his day job as a fitness coach is www.speeddialcoach.com.

Rick Karboviak is a coach for cross-country and track programs at Thief River Falls Lincoln High School, in Thief River Falls, MN. He’s also started his independent training company, Speed Dial Coach, found at http://speeddialcoach.com.