I have never been shy about trying new training programs. In fact, I have done something different for just about every Marathon I have run. The Hansons’ classic program appealed to me because I was looking to significantly increase my training efforts and I was intrigued (but also a little frightened) by the prospect of long runs capping at 16 miles. Yes, the classic Hansons’ programs cap the long run at 16 miles. More on that below. I decided to give the beginner program a try for my training for the July 14, 2014, Missoula Marathon. As a bit of background, Missoula will be my 8th marathon. My current PR is 4:28:48. Also, the Hansons’ “beginner” program is hardly one for true beginners. For many veteran recreational runners it will be a step up. This post gives an overview of the program and my success so far with it. I will do a follow up post in a few weeks with my race report.

About the Hanson Marathon Program

Anyone interested in this program really should grab a copy of the book the Hansons Marathon Method. It is a good read that sets out the philosophy and science behind the program, along with other marathon training information. It also includes the Hansons’ classic beginner and advanced programs. The beginner program caps at around 58 miles per week and the advanced in the low 60s range. The beginner program has a 4 week base building phase and the advanced starts speedwork right away instead. The Hansons’ training programs focuses on what they term “cumulative fatigue,” which essentially pushes you to your limits of adaptation without going over into overtraining, and teaches you to run on tired legs. There are 4 things that I would say are the cornerstones of the program, all of which contribute to the cumulative fatigue effect,  and they differ in some ways from other training programs. Here they are with my own personal comments:

(1) Six days of running: A  lot of programs focus on 4-5 running days per week. The Hansons method  focuses on 6 days. Further, the last day of the 6 is speedwork or strengthwork that can get rather lengthy. I learned pretty fast that it isn’t the long run that is so hard. It is the speedwork at the end of a 50+ mile week! But I also found that 6 days of running taught my body how to recover quickly, something it never was good at in the past, and I think those extra days are key to remaining injury free as well.

(2) Speedwork early, followed by strength late: Some programs flip these concepts around and put strength first. The Hansons’ program starts with speed work intervals at 5k-10k pace in the 3 mile total range, making for around 6 miles total once you add in the recovery and warm up etc. It started with 12×400 and got into longer distances with less repeats from there. After a number of weeks, it switches to the strength portion for the last half of training. The strength runs are grueling longer repeats done at marathon pace –10 seconds.  It starts with 6×1 mile and builds up to 2×3 miles and then goes back down again, ending again with 6×1 mile at taper time. Most runs end up totaling around 9.5-10 miles. On paper the sessions look pretty easy. But in practice, on tired legs, they are quite challenging.

(3) Lots of pace runs: The program includes a weekly marathon pace run, which the Hansons term a “tempo” run. It is the first run of your 6 day week.  It starts at around 5 miles and builds up to 10, adding a mile warm up and cool down. So be prepared for weeks with 10 miles of strength on Tuesday and 12 miles with 10 of pace running on Thursday and then your long run on Sunday.

(4) Three 16 mile long runs: Here is the item that most jump on with the Hanson’s program. For those running less than 65-70 miles per week or so, the long run does not go longer than 16 miles. The theory is that the long run should not be over 3 hours or more than 25-30% of the weekly mileage. Anything over that is not likely to increase fitness much, but yet has the potential to tear the body down. As a slower runner, I can attest to that aspect. I remember a few past 20 mile training runs where I was left feeling more slow to recover than anything. 16 is about right for me in terms of being a challenge, yet not knocking me out for days. And it just so happens that right now I can run 16 in just under 3 hours at my slow run pace. So, the cap at 16 did not bother me much, except for the psychological factor.  I like having a 20 or two for confidence, even if they beat me up.  What bothered me  more was the number of them. Only 3. There was a 15 and I think a 13 or 14 and few 12s, but I wanted more in the 16 range. More on that in a bit.

So, those are the program basics. If you want to learn more, again, I really do recommend the book.  Here is how I made a few adjustments, and how it has worked for me so far.

My Personal Experience with the Hansons Program

I followed the program pretty closely, but made a few adjustments. First, with the base building phase, I added miles. The program started at around 20 miles/week and had a big jump to around 40 that bothered me, so I ramped up to it more. Plus I was already running 25 miles/week or so when I started it.  I also built in a ramp up to the speedwork since that was pretty new to me. So, I added a 4×400 one week and 6×400 another and then did 10×400 instead of 12×400 the first session of the formal speedwork. In hindsight I could have done 12×400 just fine and do not recommend that change, but I did think the ramp up helped.    My other planned change was a slight decrease in miles and I removed a tempo run the week I ran a half marathon to test things. I placed my half right near the end of the speed work portion in order to set a firm marathon goal for the strength portion (the book recommends having a firm goal by then).

I had two unplanned changes. One was that I got sick and missed three days of running. Fortunately it came on a week where the long run was only 10 miles and I was able to push speedwork back a day and didn’t miss any of those sessions. The other was that I added a 4th 16 miler. I had a Saturday where I missed my run and was scheduled for 10 the next day. Given that the low number of 16s bugged me, I used that opportunity to run 16 instead of 10. I also did it as a depletion run, carrying just water with me, just to see how I could handle that. I did OK! although I felt depleted, imagine that! LOL!

Finally, my taper is going to be a bit odd. The Hansons essentially have just a 2 week taper. I prefer 3, so I might cut the miles in the easy runs that week a bit. Then I go to Montana where my running schedule will be difficult to keep up with, but I will be active hiking and such. I’ll just be playing it by ear and making sure I run something every few days or so.

Success So Far

OK here is the part that people are probably most interested in. Is it working? YES! I am frankly amazed at how the program is working so far. It is kicking my butt at times, but it sure is working! First off, remember that half I mentioned? I started out with the idea that I wanted to run a time that would predict at least a 4:15 marathon. My previous half marathon PR was 2:07:04.  I ran 1:59:34, which predicted 4:11for the marathon! That was near the end of the speedwork phase. Since then, I feel myself getting faster every week. It seems like each week my easy slow run pace gets about 5 seconds faster and, even on tired legs, I am having to really hold myself back to run slow enough. I am officially trying for 4:10 at Missoula now and will probably let myself run a pace that would get in the 4:05-4:08 range if I feel I can sustain that after I settle into the race. I am utterly amazed by this.

I’ll post an update when I get back from Missoula!

Running a marathon is an incredible achievement and something that many people dream of doing. If you have ever run a marathon then you will feel like you have conquered a mountain and it will be something that you can always remember proudly. At the same time it’s an ideal way to raise money and awareness for a charity and it’s a perfect way to improve your health and fitness.

However at the same time it’s also incredibly difficult and a huge challenge. People train for months before entering marathons and many people come back injured or damaged or even unable to finish the event which of course is highly distressing and disappointing. Training correctly for marathons is very important if you want to maintain your health and if you want to avoid injury, but at the same time it’s important not to train too much which conversely can cause more problems than it solves. Here we will look at how the use of the top elliptical machines can help you to improve your chances.

When you train for the marathon, of course you are going to be running – not skiing – and so jogging is the most relevant form of training in that it uses the same muscles and prepares your body for the same rigors. However at the same time you will also find that if you run too much this places a lot of strain on the joints and on the body in general. Running impacts the knees and it’s easy to end up with a twisted ankle or shin splints if you run too much. This is why experts recommend that you don’t actually run the full length when training but instead keep to just half marathons. At the same time it’s why it’s so important to get a lot of rest when you aren’t training.

This then limits the improvements to your CV and it’s important to think outside the box here to avoid those problems.

This is where the top elliptical machines come in – they allow you to train for the marathon by training your CV and improving your heart and lungs, but at the same time they don’t place the same strain on your joints and nor do you risk a twisted ankle that can set your training right back. You should of course run as well to get your body used to the movement and to strengthen the supporting muscles in your ankles and knees that you can only strengthen through jogging on uneven terrain. However at the same time you should also avoid running the entire time and a great substitute to do a couple of time a week is to use the top elliptical machines.

Another situation in which elliptical machines can be ideal for marathon training is where you are already injured – say you twist your ankle or say you hurt your knee. In this scenario you will then have to continue training but must do so in a way that doesn’t damage your joints further. This is where the top elliptical machines are ideal and where you can stop worrying about further damage to the joints.

Pauly Singh is a fitness enthusiast and has run many half and full marathons. He writes reviews of ellipticals to help others choose the top ellipticals for their training.

A lot of people may not realize the importance of being able to choose the correct running shoes for themselves. Good running shoes not only help the runner to be comfortable, but also prevent injuries and ailments as well. A good set of running shoes which suit a person’s need make an exercise session worthwhile and enjoyable at the same time. There are a number of different styles and forms of running shoes in the market and each one has its own benefits as well as drawbacks. Being able to choose the one which would cater to your needs better than the others is crucial for your running experience.

· Structure of the foot: there are mainly three types of feet that people can have. Knowing the kind of feet you have and how your feet would react to different kinds of running shoes would help you to choose the style which would prove to be most suitable. If you are flat footed, you would be able to tell by looking at the bottom of your feet. You would not be able to see an arch between your heel and your big toe. In such a case, runners would turn their feet inwards during a run. If you are looking for shoes to support that, you would need shoes that provide features like stability and motion control. Some people may even require shoes which provide orthotics to correct the arch in the foot. If the foot is heavily arched, your foot print would make the middle part of your foot look very skinny and your arch would be rigid when you put your hand to the bottom of your foot. In this case, runners tend to roll their foot outwards. If you are looking for shoes to compliment that, you would need shoes which are cushioned and flexible so as to be able to absorb the impact of the run and prevent the foot from any kind of injury. If you think your foot doesn’t fit either of these categories, you can be sure your arch in the foot is neutral, in which case you can pick up shoes of mostly any kind as long as they do not specialize in motion control, stability or flexibility. While this foot type is least prone to injury from running, it can be threatened by the wrong shoe.

· Choosing a Store: Make sure you go to a running specialty store when you purchase your shoes. This would let you choose from a wide range of options which would be available to you and the staff at the store would be able to guide you well when you choose the shoe which best suits your need.

· Your running track: different runners use different tracks during their exercise routine and depending on the kind of track you would run on, you should be able to decide the shoes you would need. If you run on soft services like dirt or grass, you would not need shoes which are particularly cushioned but you would need those which provide stability. Running injuries are more common on soft tracks because of sinking terrain and it forces the feet to roll inwards. If you use a hard terrain then you would need shoes which can easily absorb the shock of the run with every step and give you enough comfort during the same. Since running trails are made of concrete, they do not absorb a lot of the shock and it is counter balance by being pushed back on the foot. If you run on rubberized tracks then you can use running shoes without specifications because it provides a smooth trail along with the perfect amount of shock absorption to prevent injuries.

· The shoe size:the shoes you pick must be ½ or one size larger than your normal shoe size. This is because running will make your feet swell and you would need to give them enough room once that happens. If your toes curl at the front in could lead to blisters and abrasions.

· Carry your old shoes: this will help the salesperson to identify the style you have been using and how it would have been productive or counterproductive during your running sessions. This will be an estimate to know the kind of shoes you would need now to enhance or correct effects of the shoes being used earlier.

· Bring your accompanying products: if you are looking for a good pair of shoes, make sure you wear the socks you would wear when you run and also bring along any correction gear like orthotics if you use any. This would be used to give a proper estimate to the kind of shoes you are looking for.

· Keeping in mind the smaller points: you might think it is okay to neglect certain facts about any kind of injuries you may have suffered while running in the past but this makes it difficult for you to prevent the same injury and also other injuries which could be a part of the same. Be sure to know your history and describe the same to the salesperson before making a purchase. Also, do not go by the color, or design made on the shoe. It is the support and agility that needs to be considered instead.

· Knowing when it’s time for new shoes: make sure you remember the date of your purchase and do not use your shoes longer than six months from that date. You might also need to change your shoes every 500 miles, whichever comes first. After this time the shoes are unable to provide the needed protection and support and would become the reason for a number of injuries.

Once you have considered these entire points and with each suggestion in mind, you will be able to choose the shoes which best shoes which would complement your running session and give you comfort, support and protection as well.

About the Author

The article is shard by Jefferey Morgan; he is fitness addict and undertakes some form of physical activity on regular basis. Also he is of opinion that regular exercise will send you on a path of complete and satisfying life. Visit his site to know more on how to get ripped fast and to know more about writer visit Get This Ripped.

Road Runner Sports offering in the area of Gortex pants is not too shabby. The RRS Gortex Running Pants offer a fairly affordable option for Gortex running pants, to at least in comparison to other Gortex options, all of which will always carry a bit of a high price.

Gortex is a good option for running in a combination of cold, wet, and wind. As a waterproof, yet breathable fabric, it keeps the wet and wind out, yet allows some dissipation of moisture from sweat. However, Gortex does not breathe to the level of fabrics that are no waterproof and it is easy to get warm when wearing it. therefore, I reserve use of my Gortex pants to days under 25-30 degrees when it is also rather windy and/or wet, especially if the wet is very cold rain. Otherwise I wear a more breathable pant and often stick with thicker tights even when it is a bit windy or lightly  snowing.

The RRs pants (I have the Pro Velocity version) are lightweight and quite comfortable in general. All seams are sealed and waterproof,  and I find that the pants cut wind very well. to help with removing moisture from the skin, the pants have a  breathable mesh lining.  There is a back zip pocket and leg zippers to help with fit. I am short and often roll up the cuff, which tends to stay put just fine. Overall, I find them to be a good choice for winter running.

Shop for Gortex Running Pants

I put a lot of thought and research into my winter running jacket purchase this year and came up with The North Face Stormy Trails Jacket (Women’s and Men’s). I couldn’t be happier with my choice, although the  unusually mild Chicago winter this year means that I have not used it very much! Heck, I am about to go out now and run in 60 degree February weather!

The Stormy Trail jacket features and interesting mix of waterproof, breathable fabric, layers of breathable fabric for venting in specific areas, and additional waterproofing over areas. When it is put all together, the jacket is indeed waterproof and wind proof, yet breathes pretty well. The jacket features a full zip closure and roll out removable hood.

I like this jacket for days below about 30 degrees when it is also windy, or for days just over freezing when it is also wet. The jacket does get a bit warm for anything above that, which is to be expected with anything that is waterproof and wind proof, no matter how well it breathes.  I would happily wear this as my shell down to some pretty darn cold temperatures as well, but I haven’t had the chance to test it below 28 degrees this winter. Running with it at around 30-35, I was comfortable and found that it cut the wind nicely, and when I got a bit warm, I simply unzipped it.

The jacket is quite light and comfortable. I only have one real complaint, and that is with the hood-it tends to not stay up and there is venting at the back of it that allows in some air. That isn’t a problem of me as I rarely want to use a hood, but if you use your hood a lot, you may want to test out the jacket in the store if possible, or order from a place that allows fee returns (I linked to Zappos, which does so).

Running is a great way to stay fit, and to also satisfy your competitive nature if racing is your thing. Whether it’s a 5K or full-blown marathon, the goal of lowering that running time with each race is an added motivator to stay fit and also keep it fun. But if you’re a runner then few things are more important than the shoes you run in. The mileage can add up fast, but so can the bucks when having to buy pair after pair so it never hurts to find ways to make those favorite shoes last as long as they can. While it’s important to run in good shoes and replace them when needed, there are a few simple techniques to insure you’ll get the longest life possible out of them.

Only Use Them for Running

First and foremost, decide never to wear those comfy running shoes for anything but your runs. This confines them to only the mileage you’ll put on them while running and that way it’ll be easier to track when it’s time for new ones. Running shoes normally last from 350-400 miles per pair, so make a note when they’re first purchased and log the mileage. Secondly, invest in a second pair and alternate between two pairs every time you run. This will keep each pair fresher and help prevent them from wearing out as fast when one pair can dry out from moisture while you use the second pair.

Always Dry Your Running Shoes

After every run, make sure to let the shoes dry out. Don’t keep them stuffed in a gym bag or closet and if they get wet from rain, remove the insoles and loosen the laces so they can dry out faster. Resist all urges to throw wet shoes in the dryer to dry them out. This will only break down the leather faster and those shoes won’t last as long as they should. And speaking of drying, avoid throwing running shoes in the washing machine too; they’re not meant to be submerged in water, so instead use a scrub brush and some mild soap for any spot cleaning needed.

Try to find a spot for your running shoes that you always keep them in that has good circulation and is away from air vents and heat. This will keep them from breaking down from those elements. For example, resist the urge to keep the shoes in the trunk of your car until the next work out. If it’s summertime, the heat will practically destroy them.

Use an Athletic Shoe Support Insert

Lastly, add an athletic shoe support insert at the halfway point of the shoe’s life. The arch support and cushioning is one of the first things to break down, and adding an insert can make your shoes feel brand new. The supports are available at most drugstores or larger department stores, but make sure to get one engineered for running or athletic shoes. They usually have added arch support and gel inserts made to take the pounding that a running shoe experiences. The inserts are easy to cut to make fit any shoe and then just slip it under your shoe’s insert, and then replace the insert back over it.

Dean Nason is a fitness enthusiast who writes for Hive Health Media.  He enjoys writing about topics ranging from weight loss tips to natural treatments for arthritis.

Have you decided to work out more for 2012? If you have opted to start running, you are going to have to know how to take care of your running clothes. This is a very important part of making sure that you keep up with your new years goals. Even if you don’t run regularly, you really want to make sure that you will take good care of your running clothes. If you don’t take care of your clothes, you will be very uncomfortable with your running clothes. I have recently decided to take up running. I like to run outside, and I have found that I have had a hard time taking care of my sports clothes. I have heard that some people don’t wash their clothes, but that just makes your clothes smell really bad. If you have decided that you want to workout more often, look at these tips to help your running clothes last a lot longer. You will also feel better when you are working out.

1. Make sure that you put your clothes in cold water. This will make sure that your clothes will last longer. The cool-wick technology that is in lots of workout clothes will not work if you put it in hot water.

2. Make sure that you separate from lights and darks. Make sure that you wash your running clothes inside out. Make sure that you don’t use bleach on your white clothes.

3. Wash your clothes with special soap. Make sure that you choose a detergent that is especially for workout clothes. This is a great way to make sure that your running clothes lasts longer.

4. Don’t put your running clothes in the dryer. Make sure that you don’t put your clothes in the dryer. This will ensure that your running clothes will last a long time. You can air dry your clothes and it will makes sure that the sweat-wicking technology will keep working.

5. Use a cool iron. Make sure that you don’t iron your running clothes. It will damage your clothing.

If you follow these steps, you will be able to make sure that you clothes last a lot longer! If your clothes lasts longer, you will be able to workout more without taking a toll on your clothes. Here’s to a new year and a new exercise plan! Take care of your workout clothes and they will take care of you!

About the Author
Chloe Tren is a writer for MyCollegesandCareers.com. My Colleges and Careers will help you get your education if it is one of your goals to get the top jobs.

Have you made it one of your resolutions to work out more often in 2012? If you have, you need to make sure that you have the right clothes to workout. If you are a woman, you want to make sure that you get the best sports bra. Wearing a sports bra is an important component of making sure that you are comfortable while you exercise. If you are running, or doing a high impact sport a good sports bra is instrumental in helping you feel good while you workout. If you are looking for a sports bra, here are some steps to help you find the best sports bra for you.

1. Do your shopping in person. You might need to try on a lot of different bras. Unless you know the bra that you want to get (and you’ve worn it before) you really need to make sure that you go to the stores that have good sports bras.

2. Make sure that you choose fabrics that will prevent chafing. Good fabrics are ones like Coolmax and Drifit. You will want to steer clear of bras that are made out of 100% fabric. If you get a fabric bra, once you sweat, the fabric will retain all of the wetness.

3. If you are a woman with a large chest, it is a good idea to get a sport bra that has wide shoulder straps.

4. Make sure that you look at the seams of the sports bras. You might not notice now, but if you get a bra that has bulky seams, it will chafe and make you feel really uncomfortable.

5. If you are one that likes underwires in your bras, make sure that you get one that has the wire completely covered. If you don’t, you will be in a lot of pain when you go to workout.

6. Try on lots of different sizes of sports bras.

7. Make sure that you don’t keep your sports bra forever. This is very important. You want to make sure that keep your bra for only about 72 washes. You want to make sure that your bra keeps it elasticity.

Your sports bra is a great piece of sports equipment to help you on your way to keep you exercising and your goal. Choose a good bra and you will be very happy when you are exercising.

About the Author
Chloe Tren is a writer for MyCollegesandCareers.com. If My Colleges and Careers can help you with your fitness tips, they can certainly help you with your selection of online schools.

One thing you can’t ignore when winter running approaches is a good pair of gloves, such as Manzella running gloves, which come in a variety of options.  Pictured above are the Manzella Heavyweight Gore-Tex runner glove which can give you the protection you want in the most extreme winter running conditions.

For winter comfort and the best fabric in wind, snow and cold, look no further than Gore-Tex. It’s wind resistant and waterproof. You can sweat all you want and your hands will never get cold. And Gore-Tex has been around long enough that it has been well-tested and come through with flying colors in all uses from boots to jackets to gloves.

In addition to the Gore-Tex, the Manzella heavyweights have 40-gram Thinsulate to insulate against the cold. The gloves are still breathable and totally functional. One note, however, these can get rather warm, so they are best for the more extreme temperatures.

Manzella has two other gloves for men–the Powerstretch Glove and the Manzella Vapor gloves. The Powerstretch glove is made of Polartec fleece which is completely breathable and very soft. It is the most-used fleece in all types of clothing from gloves to pullovers and jackets. These gloves also have dots on the palms to grip slippery objects such as door knobs or car door handles, or even slippery iPods (I have experience with this one).

The Vapor gloves are stretchy but have a snug fit so that you will have warm hands whether running or engaging in other outdoor activities. The palm is covered with a special coating known as Control Trax so you can grip objects securely, again something that is nice to help keep your iPod from crashing to the ground (trust me on this one!).

Never underestimate how the little things can help the most. Something as seemingly insignificant as wearing gloves or a hat will make a big difference in staying comfy your cold weather runs.

On the surface, running doesn’t seem complicated, but your running style and how effective you are at enhancing your workout depend upon proper breathing techniques while running. Done correctly, breathing can sustain your run and help you achieve your goals.  Done incorrectly, breathing can ensure that your exercise sessions are cut short, and your goals remain elusive.

Although running isn’t complicated from a mechanical standpoint, coordinating your breathing with your body movements and coping with the sheer physical exertion can be.  Here are a couple of respiratory therapy tips to help correct bad breathing habits while running.

The first breathing technique requires you to concentrate on what your feet are doing! Running, like walking, requires both left and right strides.  You’ll need to pay attention to what stride you’re taking, so you should practice this technique initially in a relatively safe place that doesn’t require complete awareness of your surroundings. If that’s not possible, slow down your run while you master this technique and don’t get discouraged if you’re not immediately coordinated. With a little practice, this technique will become second nature, and you’ll see significant improvements in your stamina and running abilities.

Soldiering On

The goal is to take in and release the proper amount of air, but you’ll do this in an asymmetrical fashion.  Inhale completely on your first left, right, left (LRL) combination, then exhale just as completely on your next right-left (RL) combo.  Then inhale on the RLR combo and exhale on the LR follow up.  This requires a more smooth, controlled inhale and a more rapid, complete exhale.  With practice, this “3:2 technique” will become habit and you’ll see improvements in your energy. You’ll also reduce or even eliminate cramping caused by poor oxygen management.

When you’re not exerting yourself, you normally breathe by expanding and contracting your chest. This kind of breathing is natural when you’re not engaged in some kind of demanding physical activity. When you’re singing, exercising or otherwise exerting yourself, your body simply needs more oxygen.  If you engage your diaphragm while exerting yourself, you increase the amount of oxygen you take in one breath. This technique enables you to manage the oxygen you’re taking in more effectively, which will help your running.  This exercise is designed to strengthen your diaphragm, and you can do this either while running or sitting still.

Belly Breathing

Inhale rapidly and deeply.  As you inhale, your diaphragm will contract sharply. You’ll feel this motion. If you don’t feel the motion, you’re not inhaling fast enough.  Try raising your hands over your head and inhaling rapidly again. You should feel a flex below your lungs, in your abdomen. The flex comes from your diaphragm. This is the muscle you want to engage when breathing while running because it automatically increases your breathing capacity.

Getting rid of air efficiently while running is just as important as getting into your body.  After you’ve done a deep inhale, note the size of your expanded chest.  Try to force the air back out of your lungs while maintaining your expanded chest size. This will require you to use your diaphragm to push the air out of your lungs.  You may want to practice this diaphragmatic breathing while sitting, until you get the hang of how it feels.  Once you know where your diaphragm is and how to control it for better oxygenation, try combining belly breathing with the 3:2 breathing technique described earlier in this article for a powerful breathing combination.

Janelle Wyatt is a freelance writer and an avid runner. When she’s not running Janelle is usually writing about respiratory therapist schools and programs as well as other education and health topics.