Knee – Patellofemoral Pain Syndrome
• Symptoms: A slight pain behind the kneecap, which becomes more painful when running up hill or on stairs is the most common symptom.
• Some causes are abnormal movement of the kneecap across the knee joint, mostly caused by the foot striking the ground and rolling hard onto the arch.
• An effective treatment is to wear an elastic knee brace while bicycling to strengthen the quadriceps muscle. The knee will thereafter be able to move more easily.
• The use of good shoes is the most powerful preventative measure. A proper foot to shoe matchup keeps things in proper form.
Calf Strain
• Dull to sharp pain around the back of the lower leg is the first and most notable symptom of this disorder.
• Another important treatment is consistent icing with complete rest for 3 to 4 days and gradual running distance increase. Deep tissue massage of the calf region will help clear up this issue.
Knee – Iliotibial Band Syndrome (ITBS):
• Common symptoms include pain and tenderness on the outer kneecap with a sore area just above the joint.
• The iliotibial band, a thick muscle connecting the hip joint to the outer thigh and connected to the fibula, lies across the femur at the point it forms the knee joint. Flexing this muscle and extending the knee causes it to rub against the knee, which will eventually cause irritation.
• Consistent stretching improves the condition of the band.
• Runners who stick to unlevel terrain tend to find this injury creeping up on them. The best preventative measure is to stick to controlled running tracks and even spaces.
Shin Splints:
• The tibia should exhibit pain and tenderness along the lower leg and around the inside. This pain is recurrent and will flare up sharply at the beginning of runs and shortly after they have been completed.
• Over-pronation and a habit of running through the same terrain, causing one leg to be forced higher than the other, are the most common causes of this disorder.
• Stretching and flexing of the leg muscles will prevent this injury from ever occurring. It is especially important to work the lower leg muscles until they have been fully relaxed.
Foot – Planter Fasciitis:
• Sharp pains bridging the heel and the middle of the foot will spike at the beginning of running exercises. Further aggravation of this injury will increase the pain until it is felt constantly.
• The plantar fascia can be torn and degraded through highly repetitive motion. This thick tissue connects the knees to the toes and can inflame when overused.
• The Achilles tendon must be strengthened and regularly stretched in order to stop this disorder from worsening.
• The use of proper shoes and adherence to softer running surfaces is the best defence against planter fasciitis.
Heel – Achilles Tendinitis:
• Symptoms: The achilles tendon is the large cord-like structure on the back of the heel that can be pinched. The pain is usually just above the tendon where it connects to the back of the heel. The pain is more noticeable when the foot is partially flexed, and when lifting the heel as if standing on the tip of the toes.
• Over-worn shoes, over-pronation, and overly uneven terrain are all root causes of this painful problem. Cutting down on these three conditions will eliminate Achilles tendinitis.
• Plenty of rest and relaxation, along with the use of a heel lift and even anti-inflammatory drugs are the best treatment.
• Again, the same preventive measures apply. Running on soft ground and wearing proper shoes for the feet will help defeat this malady.
Stress Fractures:
• Local soreness or soreness to the touch around the bone in question is the most common symptom.
• Stress fractures are thin cracks that appear within a bone when too much pressure is repeatedly placed on that bone. X-ray examinations and bone scans are the only way these fractures can be diagnosed. Without early detection, these small fractures can lead directly to serious breaks and even permanent bone misalignment.
• Four or even Eight weeks away from training is really the only effective treatment for this illness.
• All of the aforementioned preventative measures apply

Marathon Injuries

The dedicated runner can accept the idea that injuries will always accompany his sport. Training for a marathon requires the inclusion of smart and time-tested precautions to help avoid injuries. The most common runner’s issue is simple overuse. These problems come about as a result of imperfect running form. Despite the harm that comes to his body, a runner can use alternative aerobic training and proper treatment to overcome. The worst-case scenario is an athlete that just keeps plugging along and training when injuries are apparent.

Preventing overuse injuries
1. Every workout, every run, and every race should be followed by a good stretch.
2. Running on grass or dirt is an excellent deterrent. If the athlete must run on concrete or pavement, the sidewalk and concrete are the best places to pace, and the gutters, where uneven terrain lurks, should be avoided.
3. Gradual construction on the working schedule is the key to improvement. Sudden training leaps will defeat the average athlete.
4. Warm up and cool down before and after each training.
5. Finally, but most importantly, wear the best running shoes for the individual type of foot.
These kinds of prevention techniques are the most methodical defence against injury. However, when injuries do creep up on an athlete the most effective solutions come from proper treatment following early detection. Most overuse injuries start with a slight pain at the beginning of a run, which usually disappears after a mile or two. Sometimes, the morning after, runners will notice a slight discomfort in a centralized location. A light walking session will help alleviate this tightness.
Overuse injuries can be exacerbated by longer and harder training sessions, increasing the odds of the injury maturing and becoming debilitating. Every runner must stick to the recommended training schedule to avoid these kinds of situations. Excessive training will only increase the chances of an injury. It cannot improve one’s time.

Treatment of overuse injuries

When the first sign of an overuse injury such as a mild pain or discomfort is noticed, it should be paid attention as soon as possible.
1. Ice should be applied to an overused area immediately after a run, and three to four other times during the day.
2. Anti-inflammatory medicines such as Ibuprofen or Advil are sold over the counter, and should be taken to help slow down pain and swelling.
3. An athlete should try to determine what caused the injury (An increase in the length of the track, poor terrain, or poor form)
4. The duration and intensity of training should be reduced until all signs of injury are gone.
5. An alternative exercise schedule must be built gradually so that an equal amount of time is spent running and exercising. If possible, training at the same vigorous level of exertion as running to achieve aerobic benefit will help maintain the runner’s level of cardiac health. The exertion level should be as close as possible to the regular running mileage in order to provide a psychological replacement for the running habit. Although some fitness is lost, it will make returning to running much easier. Bicycling is an excellent workout to utilize when taking steps to prevent knee injuries, since it minimizes the stress on the knee and builds the quadriceps.
Overtraining

Overtraining is exactly that, training the body more than it can handle. The body can only handle so much training without the proper amount of rest. A runner should always have the proper amount of recovery compared to the amount of training the body is being put through. When any of the common symptoms of overtraining appear, pay close attention to the body. These symptoms include soreness, increased heart rate, weight loss, decreased performance, abnormal sleep patterns, and even anxiety.
Increased resting heartbeat is one of the common overtraining illnesses. The best way to track a resting heart rate is to conduct tests at the same time and with identical conditions each day. This task should be taken care of first thing in the morning, before getting out of bed. If the resting heart rate begins to rise over an unhealthy level, a physician may be needed to give proper advice.

The proper running shoes, for an athlete, are the most important part of his equipment. Since the foot acts like a shock absorber, the proper shoes will promote more efficient impact dissipation, and result in fewer injuries. Frustration and medical bills are far more expensive than a quality pair of running shoes.

Types of Running Shoes

There are four main types of shoes for runners. Stability shoes have a durable, excessively stable cushion on the inside of the shoe. Those that have no need for motion control can enjoy these shoes. They are designed for runners with normal feet and with a slight inward curve at the arch. Motion controlled shoes are designed to control the movement of the foot’s joints, and tend to be heavy and inflexible. Runners with flat feet will find that these shoes work best and provide the durability they need. Cushioned running shoes have an excellent cushioned mid-sole. Runners that do not have an inward-striking foot will find this shoe to be the most comfortable and effective. Lightweight performance shoes are usually highly responsive and ideal for quick, well-trained runners. Some cushioning is sacrificed, but this shoe is far more suited to experienced runners.

Determining Foot Type

Three different types of feet can decide which running shoe will best meet a runner’s need. Normally, they are categorized as normal, flat, or high-arched.
• A normal sized arch exhibits a footprint that shows almost the entire foot with an inward curve about the arch. This foot hits the ground and rolls inward slightly, which is called pronating. Because of this foot shape, the impact against the ground is distributed evenly. A stability shoe works best for a runner with this foot shape.
• Flat feet are characterized by low arches, and a footprint that does not curve at the arch. Motion control shoes with very firm mid soles are best for this type of runner.
• High arched feet have a footprint that only shows the heel and the ball of the foot, leaving no connection between them. High arched feet run well in a cushioned shoe, because they are granted greater mobility.
Replacing Running Shoes

Wearing a pair of running shoes too long increases the chance for injuries. They should be replaced after a certain number of kilometres (somewhere between 700 to1000 kilometres) have been accumulated. Shoes should most definitely be replaced after a certain number of kilometres has been reached, since the soles can be worn without causing the exterior to look worn. Similar to the tires of an automobile, running shoes must be maintained and replaced before they wear out completely.

Choosing a Running shoe

There are many major shoe manufacturers in the world, and all of them produce the above mentioned shoe types. Finding the right pair for any given foot type should not be a difficult task. The biggest decision should be based on how well the shoe fits the foot. When a new pair of running shoes is first worn, they should be comfortable and at least one-half of a size larger than a regular pair of shoes. It is important for a runner to conduct many trial and error tests to find the correct pair of running shoes. The web can be an excellent resource on this hunt, and a great deal of information on brands like Nike, Asics, Brooks and Saucony can be found.

Special needs

Some runners have specialized medical needs and must wear orthopaedic support in their shoes. A physician, such as a podiatrist, is best sought out before any shoe purchase is made. The help of an expert will help to classify the kind of product that works best for each individual runner. Proper training and periodic drills can even improve problems with foot strike and running ergonomics.

The Best Drink

There is a great deal of debate about what the best fluid to drink when training for a marathon might be. The one thing that has been decided is the amount of fluid that the body needs. Water and sports drinks, such as Gatorade, are both excellent, but it all depends on what exactly the body requires. Sports drinks have electrolytes and are usually comprised of less than 10 percent carbohydrates. The carbohydrate content causes it to get absorbed into the system faster than water. Only runs that are longer than an hour will benefit from drinking a sports drink before and during. Towards the end of the run, the carbohydrates will provide an extra boost of energy. Physical activity, however, will slow down if drinks contain too many carbohydrates. Examples include soda pop and fruit juices. A little flavour is the draw that makes sports drinks so popular among many runners. The sodium in the drink enhances the flavour, but causes the drinker to become thirstier and drink more than he would normally drink.
Water is, on the other hand, more convenient and less expensive. Under normal circumstances, eight glasses of water per day make up the recommended volume of fluid intake for the average athlete. In order to get this much water comfortably into the system, it is necessary to drink water all around the clock, and with every meal. In the hottest and most uncomfortable weather, the amount of water can increase to as much as twelve to sixteen glasses, which is a real challenge.

When and How Much Fluid?

The best way to ensure a lasting supply of water is to go into a marathon with the most amount of water in the system possible. During a race, the best way to keep fluids in the body is to stop at every available station. A popular strategy is to bring a jug of water to the race or to have a friend or family member standing on the sidelines with water. This way, crowded running stations will not waste valuable time. After any run, the continued intake of fluids will ensure that an adequate supply is kept available within the body. Another very effective strategy is to continue a concentrated fluid intake at all times, so that it is already available at the start of the next race.

When to Drink?

there are four very important times fluids should be consumed Besides drinking fluids throughout the day.
1. Two hours before any run, sixteen fluid ounces of intake will make sure the right amount of fluids will be present for the start of the race. At this stage, many racers prefer a sports drink to water for the added carbohydrates.
2. Hot, humid days and long distances do not mix. However, when they are simultaneously present, hydration of the body is of paramount importance. A runner should drink fluids early in the race instead of waiting until he is thirsty. Once that thirsty feeling arises, the body is dehydrated, and so it is important to always stay ahead and keep consuming fluids. How much is needed depends on many factors. Body size, running distance, and even the weather can all come into play.
3. Fluid should also be consumed for at least two hours after a run. Weight loss can occur after a long race, and it is recommended to drink at least two cups for every pound lost during the run. This is also a good time to eat a little and attempt to re-stock the carbohydrates that were lost during previous half of the run. Sports drinks help replenish not only carbohydrates but also the glycogens that have been lost, and are thus very popular.
4. Throughout the entire day and night before the run, water should be consistently consumed in order to replace any fluids lost through sweat and urination. Sports drinks are not necessary when in rest, as long as water is adequately being consumed and enough sodium is still being taken in through regular and balanced meals.
Determining if Enough Drinking is Taking Place

Two methods exist for the purpose of monitoring and modifying fluid intake and ensuring its consistency. Weight checks, conducted on a daily basis, can accurately regulate this process. Morning checks when the bladder is empty is recommended, followed by the consumption of at least fifty percent more fluid than the amount of weight that was lost. Of course, a half-pound margin should always be taken into account when calculating weight gain or loss.
Tracking urine quality and quantity is a more direct method of monitoring fluid loss, and can also present a good deal of data about the body’s current condition. Dark, yellow urine that appears in low quantity indicates a dehydrated body, while pale yellow urine with a frequent appearance denotes a complete and plentiful supply of fluids.
Concerning fluid intake, the old saying, “too much is not enough” fits well. Drinking too much is rarely an issue. In most cases, the body will rid itself of any unnecessary fluids via urination. A good policy when hydrating is to drink a few more cups than is necessarily needed.

Heat Acclimatization

The heat and humidity on a marathon day is not a controllable factor, but preparation for running under those conditions is always an option. The body prepares naturally for changes in seasons, but the weather can change rapidly, day to day, without allowing preparation for the changes. If training normally takes place in cool weather and the athlete will be running a marathon in hotter weather, this training method should be used starting three weeks before the race. Dressing warmer than usual for this kind of activity helps acclimate the body to heat, but it is important to remember that even more fluids will be required to ensure a safe fluid level. Training intensity should also be decreased during the first week in order to allow the body to get used to the unusual conditions. Regardless of any acclimatization level, it is always prudent to check the weather for the next day. Preparation well in advance is important if it is going to be considerably different from what is normal for training.

What to Drink as part of a Daily Diet:

A daily, fresh supply of water is required in order to maintain a good balance. Chronic dehydration can cause an increase in appetite, resulting in weight gain, which means that six glasses of fluid should be consumed each day. One main reason runners worry about is it causes an increase in the appetite which will lead to weight gain. Twice the aforementioned amount should be taken in when training or exercising, over half of which should be water. Coffee and beer are two drinks that are top picks for some runners, but these are highly controversial, see below.

Coffee

Coffee’s high levels of caffeine have been witnessed improving some runners’ times. However, this can be accompanied by unsteady heart activity, and can aggravate the effects of high blood pressure, gout, and ulcers. It has been proven that 20 percent of the population has a negative reaction to too much caffeine. It can also cause stomach spasms and hyperactivity. Caffeine may even be likely to cause headaches, sleeplessness and high anxiety. Studies have also proven that caffeine will increase heat production. When a race is on a hot day, it can be a very bad time to drink coffee. The effects are certainly noteworthy.

Alcohol & Beer

Alcohol is another fluid that should be fearfully avoided when attempting to achieve adequate fluid intake before a competition or training session. Body fluid loss is actually more likely to result from the consumption of alcohol. Alcohol and caffeine are not, however, entirely forbidden. It is important to remember that timing and appropriateness are the key factors to consider. For example, it would not be wise to drink a beer or a coffee while training or in a marathon. If alcohol or caffeine is to be consumed the night before, do it in moderation and follow the recommend fluid consumption above. Beer also causes frequent urination, which will cause dehydration. Studies have shown that one beer can even lower heat tolerance for up to 3 days. Alcohol in small amounts, timed well on the night before a race, can help promote deep sleep and relaxation. Without moderation, however, the effects of alcohol can be a disastrous detriment to a runner’s performance.

Diet

Five to ten hours of exercise per week demands that the ideal diet contain 60 to70 percent carbohydrates, 20 to 25 percent fat and 10 to15 percent protein. At least 70 percent of calories should come from carbohydrates if an athlete logs more than 10 hours of endurance activity. Bran, vitamins, calcium, iron and potassium should be included in meals aside from carbohydrates.

Before training/race

For shorter events, do not eat at all or have a very light breakfast at least 3 hours before the race, mainly to ease feelings of hunger. For events longer than a half marathon, a light and easy to digestible breakfast should be eaten, mainly to delay the draining of glycogen stores. Again, meals should be eaten approximately three hours before the race in order to avoid unnecessary fatigue. It is also recommended to add a gel 10 to 20 minutes before a long race. Athletes each have individual and situation-specific needs. Therefore, the right combination of when to eat, what to eat, and how much to eat is a rare find and should be held close. When in doubt, just drink, but do not eat.

During training/race

For events longer than two hours, the runner will have to eat carbohydrate rich food during the race. The recommend amount is 200 to 300 calories per hour after 1and a half hours into the race. An athlete should come equipped with his own food or consume energy replacement bars and gels, which are offered at most aid stations.

After the race

A proper post race diet will minimize injury and illness and allow the runner to return to normal training and racing routine sooner. A long race will deplete glycogen stores. Plenty of carbohydrates should be eaten in order to recover them afterward. When eating an hour after a long competition, exercised muscles are twice as receptive to glycogen replacement, which means that they can quickly replenish lost energy reserves and better prepare for the next run. Make sure more proteins are consumed with every post race meal (around 30 percent of all total calories) to promote the rebuilding of muscle tissue. Eating fatty foods is not recommended, despite the fact that fat has been burned as a fuel during the race. Fat supplies are plentiful in the body and usually do not need any outside assistance with replenishment.

Carbohydrates

Endurance is fuelled by carbohydrates, primarily. Athletes rely on this to be the predominant source of ATP when it is needed for high intensity exercise. The cells can break down simple and complex carbohydrates much more quickly than fats. The need to create ATP and a very high rate drives the need for a ready supply of its most efficient building blocks. Even when the system is devoid of oxygen, carbohydrates can be used to construct anaerobic ATP, which also produces lactic acid.
Carbohydrates are recommended to make up to around 65 to70 percent of the total calories consumed. For example, if 2000 kilocalories are needed, per day, to maintain body weight, 1400 kilocalories (or 350 grams) of carbohydrates should be eaten per day.
Before any carbohydrates are completely digested and made available to the muscle, they are all converted to a simple sugar called glucose. Glucose is called a simple sugar because it is not broken down into anything simpler before the body can use it. This building block is the common starting point for carbohydrate metabolism and it is what active muscles primarily use to make ATP.
Even though glucose is the ending point for all carbohydrates that enter the body, they are not all nutritionally equal, since the body is only able to create glucose and therefore ATP at certain rates for each substance. Simple carbohydrates are made available to the muscles much more quickly than complex carbohydrates, but the production of glucose and ATP can be far too quick and end up unused by long distance runners, whose goal is to pace themselves.
Vegetables, cereal, rice, paste and grain products usually provide a much higher level of vitamins and minerals than simple carbohydrates (such as candies, pastries and jam). It is, recommended, therefore, by most nutrition experts that carbohydrates should be obtained from complex sources. The most effective nutritional benefit for runners is a diet based on complex carbohydrates. The exception to this is fruit. Most fruits contain fructose, which is a simple sugar, but also contain good amount of vitamins and minerals.
• Good sources of carbohydrates are pasta, rice, potato, noodles, bread, pancakes, cereal, jam, honey and bananas.
• Poor sources of carbohydrates are pizza, cakes, lasagne, fries, donuts, croissants, beer and ice cream
Most glucose is stored as glycogen which when it is not in use. Glycogen is can quickly be converted into ATP within the muscle whenever it is needed. Fat can be stored far more quickly than carbohydrates, and in much larger amounts. About 2000 kilocalories would be all that was available if all the carbohydrate depots in the body were filled with glycogen. However, only approximately 75 percent of it is available to the athlete for ATP production. This amount allows an average athlete to run half of a marathon (up) before all of the available energy has depleted and fats become major supplier. In addition, the brain and nervous system require certain level of glucose in the blood (commonly called blood sugar) in order to maintain normal function. Low blood sugar occurs can result in light-headed feelings and tiredness. The importance of restocking carbohydrate stores on a regular basis and while training is apparent when the effects of neglecting this principle are clear.

Fats

Fats are the other primary source that makes ATP but carbohydrates are much more efficient and produce more ATP over any given time period. Fats, however, should always be included in any diet, even though it is popularly accepted that fats are universally bad. Fat serve to stabilize body temperature and even balance the level of sugars within the blood. When oxygen is readily available, light exercise can stimulate the body to use more fats and fewer carbohydrates, but when the intensity of the workout increases, the body will switch to carbohydrates as a more efficient source of ATP fuel.
It is recommended that fats should make up around 20 percent of the total calories consumed. For example, if 2000 kilocalories per day are needed to maintain body weight, only 400 kilocalories (Which are 45 Grams) of fats should be eaten per day.
It is also important to consume the right type of fat. Vegetables and grain contain unsaturated fats, which are better than the saturated fats found primarily in animal products such as beef and in cream, cheese and butter.

Protein

The most important purpose of protein is to replenish tissues and help the muscles to recover from whatever damage is done by lactic acid build-up. Unlike Carbohydrates and Fats, protein is not very good at producing ATP for muscular activity.
Ten to Fifteen percent of the total caloric consumption should be protein-rich items. According to this recommendation, about 300 kilocalories , or 75 grams, of protein should be eaten each day on a 2000 kilocalorie diet.
Animal sources, such as eggs and dairy products, contain most of the essential amino acids that the body requires and are usually referred to as complete proteins. Vegetable sources can sometimes be devoid of some of the essential amino acids. Sources of protein should also be carefully examined to ensure that they do not have an excessively high fat content.

Vitamins and Minerals
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The nutritional cycle includes far more than energy-producing substances, and the best possible body function relies on the inclusion of vitamins and minerals.

• Vitamins are dense organic composites that catalyse and drive most metabolic functions. Most vitamins should be eaten rather than taken from pills or supplements. Large doses of vitamins can be harmful, as the reactions and chemistry in which they are involved could be driven out of balance by an overabundant presence.
•Other substances that are as important as vitamins are minerals. These naturally occurring inorganic elements also play a part in the physiological inner workings of the body.

The most vitamins and minerals can actually be found in raw or unprocessed foods. The content of these important components is dwindled away by each level of processing a food item endures, with the exception of foods that are prepared with vitamin supplements added. Complex carbohydrate foods are the very best source of vitamins and minerals, since they are usually not processed very much, and do not contain a great deal of fats or other substances that break down the energy production process in the body. Adults, generally, lack an acceptable level of vitamin and mineral intake. Multivitamin supplements that offer the recommended daily amount of the necessary vitamins can be a good substitute, but altering food habits to include more vitamin-rich dishes will produce better results at a lower cost.

Antioxidants – Some of the nutrients that are essential to detoxification systems in the body are found only in antioxidants. Potentially harmful free radicals ( or substances that do not belong in the body) are removed this way, and athletes who exercise daily need more of these antioxidants to prevent a build up of harmful substances in the muscles.
Calcium – Bones and their strength depend on calcium intake at adequate levels. The chances of injury can be drastically increased by a lack thereof, and stress fractures will seriously hamper any serious runner’s training schedule. Particularly female athletes have a very hard time maintaining a sufficient calcium level. Dairy products contain some of the most readily available recommended daily supplies of calcium and should be a part of any trainee’s diet at roughly 4500 milligrams of calcium each day.
Iron – The blood cells in the human body rely on iron to transport oxygen from place to place within the blood stream. This vital oxygen cycle cannot be left out of the athlete’s mind when involved in endurance sports like marathon running. When trying to decrease weight, many athletes tend to consume less meat and therefore lose their iron levels. Meat, bread, cereal and a vegetable called spinach can all be high-end sources of iron, and it is recommended that most athletes consume roughly ten milligrams per day.

Caloric nutrients

As a percentage of total calories consumed:
• Protein should comprise 15 percent of all energy intakes.
• Fats should comprise 20 to 25 percent of all energy intakes.
• Carbohydrates should fill in the remainder as 60 to 65 percent of the total calories.
Ideally, the consumption of protein should remain constant for any given diet, while the levels of carbohydrates and fat should vary inversely. That is to say that the level of fat consumption should drop as carbohydrate intake increases. When the body is required to move more and use more energy, it increases the proportion of carbohydrates used and decreases fat usage. This is because carbohydrates are much easier to break down and result in more ATP generation. Before carbohydrate levels dry up, most long distance running athletes burn close to 70 percent carbohydrates and 30 percent fat during the first hour of activity. A shorter, but faster paced, level of activity can result in as much as 95 percent carbohydrate usage.
When an athlete runs out of carbohydrates, the phenomenon is often described as “hitting the wall”. Normally, an athlete must begin to slow his pace at this point, because the major source of ATP for the body is fat, which is much more difficult to break down and produces ATP much more slowly. Activity does not have to stop at this point, though it psychologically may seem that way. In fact, activity can go on for as long as there is fat in the body, but a slower pace is all the body will be able to produce. With training, advanced athletes and marathon runners can be able to use more fats at higher intensities, which allows the body to conserve carbohydrates and maintain higher levels for much longer periods.

Diet and Weight

The basic key to weight loss that is quite possibly understood by everybody is to reduce caloric intake while increasing caloric expenditure. This is simple but can be very difficult to pull off for the average adult. Athletes understand that consuming larger amounts of carbohydrates and burning them with intense activity allows the body to increase the percentage of caloric expenditure from carbohydrates, which results in a higher metabolism. Conversely, eating a high fat diet will cause the body to use more fats for energy, thereby slowing ATP production overall and making athletic activity more difficult.
• One gram of carbohydrate and protein is equal to four kilocalories of energy.
• One gram of fat is equal to nine kilocalories of energy.
It is important to remember that an increase in exercise and athletic activity will have a stimulating effect on the appetite. Consumption of fats and carbohydrates must be balanced with greater carbohydrate consumption in order to offset this.

Heel-of-the-Foot Method

Recommended for beginners, heavier runners, and to be used at a slower speed, heel-of-the-foot method is done in a shuffling manner. It begins with a gentle touch on the outside of the heel, followed by a soft roll inward to the ball of the foot. Knees should be kept bent in order to absorb impact, and the final push off should come from the big toe. This motion helps to cushion the impact and send the runner forward more easily.
A shorter stride will maintain balance, since an attempt to increase stride length by moving the lead leg will result in a total loss of balance. The simplest key to increased speed when using the heel-of-the-foot method is to take more steps, rather than taking longer steps.

Ball-of-the-foot Method

The Ball-of-the-foot strike method is completed by touching the ground behind the ball of the foot, on the outside edge, bending the knee as the foot rolls inward. First impact should be made with the middle of the foot. Lifting the leg straight up and putting it straight down in a relaxed manner will minimize the time the foot is in contact with the ground, and will allow the stride to follow the slope of the terrain. This is important because it will allow the runner to move forward instead of digging down and hopping back up with every stride.
The Ball-of-the-foot method allows an increase in both the length and frequency of the stride. This foot strike method is more advanced and lets an athlete place his centre of gravity over his supporting leg. In this manner, the foot is now in a good position to push forward. Any runner’s stride length can now be dependent on how hard he pushes, rather than how far he can actually reach.

Recommendation

It is recommended to mix both methods and use Heel-of-the-foot in training to give the legs more cushioning. After the basic distance and endurance training is complete, it will be time to slowly shift toward Ball of the foot method, using it during speed training. The body must first adjust to any new method, as it is not used to it. Therefore, a novice’s legs will need time to get used to the new position of his feet. Making a change this drastic is similar to relearning how to run, and so patience is the key.
Beginners should start running using the Heel-of-the-foot technique, since they usually do not have the lower leg strength to safely use other advanced techniques without risking injury. Heel-of-the-foot is the safest foot strike, because injuries will normally only result from hitting the ground too hard. The Ball-of-the-foot method can come into play later, just to alleviate stress.
As mentioned, the Ball-of-the-foot method is recommended to the more experienced runner and especially during shorter races where the focus lies with speed. In general, wherever the feet can rebound more quickly from the ground, less energy is wasted. The initial impact shocks the entire leg, and energy is lost while the foot rolls forward, maintaining contact with the ground. A runner should first try to garner a decent speed (below four minutes per kilometre) and then ease into a lighter stride once using this method. Speed is not the focus when running on the heels, nor should it be, because it puts a lot of stress on the lower legs. Extra stress can fatigue even the most seasoned athletes, and make them more prone to being injured.

Breathing should be relaxed, and follow the principle of belly breathing, which will also help to avoid the dreaded side stitch. With proper abdominal breathing, the belly expands breath is taken in, and flattens breath is exhaled. The expansion of the abdomen fully lowers the diaphragm and the lungs inflate to the maximum, allowing more efficient intake of oxygen.

It is necessary to breath in constant rhythms, using the 2:2 method of breathing, which will help with oxygen intake and will keep the runner in tune with his body and running rhythm. Every two strides taken will correspond to one complete breath consisting of one inhale and one exhale. A slow inhale after a forced exhale is best for this technique. Counting breaths can also create a distraction during a particularly difficult long run. Regular rhythmic breathing is also required when the body is at rest. During rest, the rate remains about the same, while breathing volume uniformly drops.

Furthermore, to allow an increased need of oxygen the best way for marathon runners to breathe is to run with their mouths open. This is because, while running, especially at high speeds, enough oxygen will not get into the system through nose breathing alone.