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5 Techniques To Running A Steady Pace

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Home Page > Sports and Fitness > Fitness > 5 Techniques To Running A Steady Pace

5 Techniques To Running A Steady Pace

Posted: Mar 04, 2010 |Comments: 0
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Keeping a pace is one of the most important aspects to improving your running. But, just about all runners have a hard time determining and keeping their pace. Running pace is simply the consistent, average speed that you run over a given distance. Let’s take a look at some techniques to running a steady pace.

1. Training
It is very important that you are consistent with your training. As a beginner, if you put in the miles for running, you will be training your body to adapt to longer and faster runs. The key here is that in your training, you learn the limits of your body. You also have several chances to reset the limits as you improve. Keep training so that you can learn to pace yourself.

2. Know Your Distance
For any run that you want to pace train, you should know the distance. It doesn’t matter if you measure by miles, kilometers, or number of steps you take. As long as you know your distance, you can begin to determine the speed of your pace to successfully cover the distance you have planned.

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3. Plan Ahead
As a runner, if you plan ahead, it means to know where you are running. and, that means the details of distance. For example, if you plan a 5 mile run, do you know where you will be when you have hit 1 mile? If not, you should figure that out.

4. Use a Watch
When going out on a run, wear a watch. This is helpful in many ways, but, most importantly, it is a check-in device. Given that you already know your distance, you can break down your pace easily. For example, if you have a five mile run planned and you want to run a 10 minute per mile pace. You know that you will be running for 50 minutes. You also need to check your watch when you hit 1 miles to make sure you are on pace.

5. Adapt to all Conditions
As a runner, anything can happen when you hit the road or trail. You could feel tired, you could feel energized. Or, it may rain, or you hit every red light. Be flexible and adapt. If you aren’t going to hit your pace, adjust on the run and have fun.

Remember, learning how to pace takes time. As your body gets better at it, you will find yourself able to run further and stronger.

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Learn to run strong and be injury free. I provide specific tips and how-to advice with running programs, injury treatment and prevention, advice and motivation. Visit my site at http://eliruns.blogspot.com to learn how you can be a better, healthier runner.

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All You’ve Ever Wanted To Know About Distance Running

What is running?

The word running comes from the German word rinnen, meaning to flow. Its use to describe the sport of running seems quite apt as athletes do frequently seem to flow across their field of play. Running is a simple exercise that requires little equipment which makes it an excellent sport for everyone.

The History of Running

Running is a healthy activity for people of many different ages and is a great way to stay in shape and is one of the first forms of athletic competition. The origins of running as a sport can be traced all the way back to the first Olympic games. In fact, it is believed that the first thirteen Olympic games had only one event, a short sprint called a stade because it was the length of the stadium.

Competitive Running

Running is one of three kinds of events that fall under the title ?track and field.? When running, jumping and throwing all around combined in one contest it is called a triathlon. Competitors in different races must take different matters into consideration when training. Since long distance running requires a great deal of endurance, longer distance runners work on stamina in order to stay strong throughout an entire race. Spinters, on the other hand, must simply move across a track at the greatest possible speed.

Most races are characterized by the distance being run, like the hundred meter dash, but others have more descriptive names, like the steeplechase. The steeplechase, named for its similarity to a hunting course, is one of the more interesting events to watch. It shares far more in common with an obstacle course than it does with the hundred-meter dash. The various barriers and hazards must be avoided by the runner rough the obstacles without becoming injured or off balance.

Reasons to Run

Running is an easy, low maintenance sport that requires very little in the way of equipment. There is an entire industry based on the creating accessories for running but running shoes are just about the only important accessory. There are many reasons for competitors and non-competitors to run. It is an excellent means of losing weight, restoring energy as well as allowing a certain amount of time each day that is free for thinking through serious issues in life. There are countless health reasons to run. It is one of the most effective ways of achieving cardiovascular fitness, is excellent for the heart and has even been shown as a great way to reduce stress.

About the Author:

Adam Walters has been an avid runner since High School. Today you can find him training year round in his quiet Tennessee neighborhood. To learn more about running visit Adam’s Web site http://www.runningjogging.com today.

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Free Running

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Jay Z Ft Rihanna & Kanye West Run This Town + Lyrics Hq

Send this song directly to your cell @ -? http://tinyurl.com/jayz-tones

Jay-Z Run This Town featuring Rihanna & Kanye West Jay Z Run This Town Jay Z Run This Town Jay-Z (Run This Town) Jay-Z Run T…

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Running to Win, Running tips and Advice

My name is Victor Lensora and have been running for many years, from my years of experience, through this article and through my blog and its associates, I will provide you with running tips and running articles that will help improve your speed, strength and performance, taking seconds or even minutes off your p.b’s!

So today it starts: My first tip of advice is aimed more at the beginners out there, but can also be applied to more experienced runners. Set yourself realistic and achievable goals, both long term and short, write these goals down, for short term goals, plan how many miles you would like to do that week, if your an experienced runner, it may be as high as 60/70 miles including 2 runs on one day, whereas for a beginner, it may just be a gentle 2 mile jog 3 times a week. For long term goals, for more advanced runners, pick a race that you’d like to enter in a few months time and set a realistic target time e.g. 34 minutes in a 10km race. For beginners, it may just be to complete the race. I advise you keep a diary of your runs, this allows you to analyze how you have improved over the past months of training and you will find it helps keep you motivated and gives you pleasure as you see your improvements!

If you set yourself realistic goals in the short term and the long term, it will help you keep motivated and will lead to success, the secret is slowly building up, if you set yourself goals that are far fetched, and increase’s intensity and distance too quickly, then your on a fast track for injury!

In conclusion, set yourself realistic goals, this gives you motivation and also allows you to keep a record of your improvement as you achieve your goals and continue to set higher and higher goals till you reach your pinnacle!

Good luck everybody, happy running!

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Jogging Bad For Weight Loss and Fitness? Yes!

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Home Page > Health > Jogging Bad For Weight Loss and Fitness? Yes!

Jogging Bad For Weight Loss and Fitness? Yes!

Posted: Apr 06, 2011 |Comments: 0
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You might feel jealous at how fit and energetic they look, and perhaps even a twinge of shame as you look down at the box of donuts in the seat next to you which was your purpose for being out this beautiful morning.

But are your feelings of jealousy and shame justified? Should it be you out there in high end cool running gear jogging along to shed some pounds and get more fit?

After a careful analysis, we think you’ll agree the correct answer is NO, that should not be you. Why?

Because Jogging is BAD for weight loss and fitness.

While you definitely should be looking for ways to lose weight and become more fit, millions of people are doing more harm than good choosing jogging as their form of exercise. Can millions of people be wrong? Well, grab a donut, read on and decide for yourself.

FIRST A FEW DEFINITIONS

Ok, let’s be clear who and what we are talking about with some definitions:

JOGGER – Person who runs 1 hour per workout session at a pace of 5 miles per hour (12 minutes per mile). Since many joggers keep a faster pace than that. We will also address “Runners” who keep an 8 mile per hour pace (under 8 minutes per mile). These definitions are provided by the Mayo Clinic Weight Loss Website.

WEIGHT LOSS – The losing of weight per your scale or your clothes feeling more loose. Sorry, buying new, larger clothes does not qualify under this definition (be great if it would, eh?).

FITNESS – There are many ways to define fitness. We have chosen one that hopefully matters to the most people: A person’s overall physical health measured by their ability to successfully perform a wide variety of functional tasks.

WHY JOGGING IS BAD FOR WEIGHT LOSS AND FITNESS – THE EVIDENCE
CALORIC DEFICIT

You will likely outeat the calories you burn while jogging or running

According to the Mayo Clinic, a 160 pound person who jogs for an hour will burn 584 calories. A 160 pound runner ramps up the calories burned in an hour to 986. If you weigh more you burn more calories, if you weigh less you burn less. Many people don’t jog for an hour per workout, but we want joggers to have a chance at success here so we’ll pretend they all do.

In order for our jogger to lose weight as a direct result of this workout they will need to ensure they do not eat more calories than the 584-986 they just burned. This is what’s called the “caloric deficit” and it’s probably the most widely accepted and proven method to weight loss.

How realistic is that? Not very. An hour of any exercise tends to create a pretty serious appetite at some point later that day (which would be the worst time to eat it by the way), let alone the feeling of “entitlement” that comes from a workout well done. So most joggers (from here forward when I say joggers I am including “runners” unless noted) are going to head out for a nice meal to celebrate their efforts. A meal that will have much higher calories than what they would eat if they didn’t jog.

But does it really take a huge meal to make jogging or running a net loser for weight loss? The Power Bar you eat right before the run has 230 calories, that bagel with the cream cheese “schmear” you eat with your running group after the run has 400 or more calories, as does ONE decent sized slice of pepperoni pizza you’ve surely earned. If you decide to splurge on dessert because you jogged today, any decent one will surely add 500 or more calories. We won’t even mention the couple extra beers or glasses of wine…oops, guess we just did!

So it’s a good bet that joggers and even runners will add enough calories to their diets on exercise days to outeat what they just burned, which at best will be a breakeven, and very often will create a net caloric (as in WEIGHT) GAIN.

But we are not stopping there. What about on those days you don’t jog? How many people are really that disciplined to cut back on their eating since they won’t be burning those additional calories? More often, you hear “I’ll run this off tomorrow” as they head back for seconds on the pasta. So, now the increase in calories caused by jogging on workout days leads to more calories on non workout days, further increasing weight gain.

We contend this is how MOST people manage their eating, which means most joggers are gaining weight as a result of their jogging efforts.

To be fair, there are a select few people who do manage their calories more effectively than outlined above– we have a name for those people – “The 2% club”: The 2% of people who successfully maintain a low calorie diet. While members of the 2% club can create a caloric deficit by jogging, it still will not be a signficant deficit, and more importantly 2% Clubbers DON’T NEED TO JOG TO LOSE WEIGHT because they are successfully dieting!

MUSCLE CATABOLISM

You will actually lose muscle while jogging, especially since jogging does not involve your upper body in any meaningful way.

A “catabolic state” refers to the state in which your body is burning protein for its nutritional needs. A catabolic state is one you’d like to avoid as it means you are burning muscle to create energy for your exercise efforts. Yet joggers and runners are putting their bodies in this state every time they work out.

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When you jog you are using your leg muscles which gives them a reason to grow stronger. That’s good, but to jog for an hour your body needs to find energy, and low intensity activities like jogging for an hour will need to access energy from all possible sources which include fat and muscle.

Here’s a simple question: What does jogging do to benefit your upper body? Simple answer: NOTHING. So along with the fat you want to burn, your body is burning muscle as part of it’s energy to let you do your jogging workouts. And, where is it most likely to “catabolize” this muscle? From your upper body where it’s not being used and therefore not needed.

And while jogging can give you stronger legs, a weak upper body is harmful to fitness as defined at the start of this essay. This is one example of how jogging harms your fitness. There’s more to come.

Most joggers and runners become aware of this and start doing upper body resistance training such as weight lifting to prevent muscle catabolism. That’s a really good idea, but that’s not jogging for fitness is it? No, that’s having to do MORE exercise to offset the negative effects of jogging!

Plus, studies indicate that every pound of muscle on your body takes 3 to 10 times more calories to support than fat, so allowing any muscle catabolism means you are actually slowing your metabolism throughout the day. Slower metabolism does not sound like a good thing for either weight loss or fitness does it?

Again, the devil’s advocate will want to argue that joggers can minmize muscle catabolism without supplemental exercise by using Target Heart Rate Training. Basically, this involves exercising at a rate below your “target” heart rate to encourage more fat burning. So now we are jogging slower which means we are burning fewer calories which harms our caloric deficit. This makes weight loss even more difficult. Now we’re confused. What’s the most effective way to jog again? Do we jog faster and burn more calories or jog slower and save more muscle?

ADAPTIVE RESPONSE

Your body will adapt to the challenge of jogging fairly quickly, thus making it progressively harder to lose weight or become more fit. Once your body adapts to jogging you enter a “death spiral” of needing to run further or faster or both to see any further improvement.

Adaptive response is just a fancy way of saying that your body will do it’s best to adjust to whatever level of exercise you are trying to do. It will “adapt”. This is why it’s a lot easier to complete the 1 hour jog after you have done it 10 times than it is the first time you try it.

But when it comes to weight loss, adaptive response is exactly what you don’t want. It means your body has reached a state where jogging is no longer a challenge, and because you are now capable of handling the task at hand, there is no reason to drop any additional fat or add any more muscle. In addition, your metabolism has a similar adapative response. You will be doing the same exercise, but whatever metabolic benefits you were getting will continue to decrease the better you get at it. You might think of this situation as a “plateau”.

As adaptive response makes your runs less and less effective from a fitness, metabolic and weight loss standpoint, joggers are left with 2 choices: run faster or run farther to give your body a new challenge that it needs to improve upon in order to adapt. Running faster or farther is not necessarily a bad thing, but it dramatically increases your chances of injury and also starts to take an excessive amount of time to perform an effective workout. Plus it’s HARD. A much harder jog (or run) that lasts a lot longer increases your chances of giving up on your jogging program. And if you do give up jogging because it becomes too much work to see any results, you are at risk of significant weight gain without an even more restrictive diet.

Bottom line, your adaptive response to jogging has a positive aspect in that it’s good for your ability to jog (not necessarily for your overall fitness–see PRACTICAL APPLICATIONS), but it’s BAD for your weight loss efforts, and it creates a never ending “death spiral” of harder, longer jogs or harder, faster runs that most people will have trouble staying with due to injury or lack of motivation.

INJURIES AND OTHER HEALTH ISSUES

Jogging’s repetitive motion over long periods of time makes joint injuries very likely. Other injury and health concerns come from the adaptive response death spiral mentioned above, running in traffic and in inclement weather.

Pavement is hard and unforgiving. Your legs pounding against it for thousands of steps per jogging session can cause serious short term and long term injuries to your joints and muscles.

Sure, there are good running shoes that can help prevent injuries, but sooner or later you’re bound to injure a knee or ankle or even worse, a hip while jogging.

There’s also the issue of running on the roads with automobile traffic which has been known to cause serious injury or even death. That cannot be considered a plus for joggers.

And, the sheer length of jogging, a repetitive motion for 1 full hour, increases the chance of a variety of injuries like shin splints or a variety of foot problems versus shorter forms of exercise due to muscle fatigue.

There’s more. Consideration must be given to the health and safety risk of running in inclement weather. Jogging in extreme heat or cold, rain, snow or worst of all icy conditions greatly increases the risk of injury or an illness that makes you miss workouts for a short period of time or possibly something worse.

Of course the treadmill offers a viable solution to many of these issues, but not all of them. And many joggers insist on jogging outdoors throughout the year. When they do, the risk of injuries and other health related issues is very real and should be considered in an evaluation of the benefits of jogging.

PRACTICAL APPLICATIONS

Jogging has few practical applications. Jogging is not a good form of training for most other activities — except for more jogging. Plus, the loss of upper body muscle and lower body joint problems that often result from jogging can actually decrease your overall fitness level.

Remember our definition of fitness: A person’s overall physical health measured by their ability to successfully perform a wide variety of functional tasks.

We would have to concede jogging could improve your abilities at the following activities:

1) More Jogging
2) Basketball – well not really the sprinting up and down the court to be competitive, but you can jog down to set up a half court play with the best of them.
3) Football – Jogging from the huddle to the line of scrimmage.
4) Baseball – Jogging to the dugout with a beer in your hand at your weekly softball league.

Umm, that’s all we can think of. The rest of the activities in the above sports and many others like skiing, tennis and golf require strength (both muscle and joint), the ability to use your body at full speed, as well as hand eye coordination, none of which are helped by jogging.

The fact that jogging has no practical applications as cross training for any other sport makes it a lot of time spent for very little benefit, except of course for #1 above–more jogging. This is especially true when you compare jogging to other exercise alternatives like strength training, and interval training. You can spend a lot less time exercising and become more effective at performing all sorts of other sports and activities. This in turn offers you more opportunities to have fun and improve your fitness. Does developing your jogging skills help you with any other activities or tasks you like to do?

THE VERDICT?

Based upon the overwhelming evidence outlined above, the verdict is Jogging is a BAD exercise for weight loss and fitness. Running for an hour at a faster pace does offer certain advantages over jogging but still ends up a net negative for weight loss and fitness when all the factors are considered.

SUNDAY DRIVING

So, the next time you head out for weekend donuts you can smile at thin or fit looking joggers, because now you know they didn’t get that way by only jogging. And when you get home, grab a maple custard (my favorite!) and spend 30 minutes studying weight loss and fitness plans that work on improving your body’s metabolism to solve the caloric deficit problem because there are much better ways than exercising endlessly and cutting calories. Also, a good fitness plan should prepare you for a wide variety of tasks and activities.

If you study hard and plan correctly, your exercise program should only take half the time the joggers spend but will take you much further down the road to weight loss and fitness.

We hope you do your homework and find the plan that’s right for you because being happy with your weight and fitness is a great feeling that everyone should enjoy.

c 2010 Jon B Pearlstone Consulting, Inc. No part of this material should be reproduced without the written consent of Jon B Pearlstone Consulting, Inc. Contact eetfit@gmail.com

Mr. EET is the Founder of the EET Fitness Plan. EET uses the power of Eating and Exercise Timing to create optimal health and fitness with workouts under 30 minutes and no food restrictions except the TIMES you can eat various foods.

Website http://www.easytiming diet.com

Email: eetfit@gmail.com

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Training for Triathlons and Prospecting is the Same?

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

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

Posted in Benefits of Jogging, Running, Running Races, Triathlon, Ultramarathon |

Tags: Field Sales Professionals, Prospecting System, Sales Team Assessments, Training |

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Is treadmill running as good as training outside?

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

Posted in Benefits of Jogging, Jogging, Running, Running Routes, Running Tips, Running Workouts |

Tags: Roy Palmer, Treadmill |

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