TheRunningGuy.com

When to Say Goodbye to Your Running Shoes

The Running Guy — Sat, 24 Oct 2009 06:50:32 +0000

Running shoes don’t last forever — if you’re covering 30 miles a week, you’ll be lucky to get six months out of a pair. Most modern running shoes aren’t built to last much more than 500 miles — more if you don’t weigh a great deal, less if you’re heavier than average. And this is regardless of the price, although very expensive shoes will probably have sturdy uppers and inner fabric.

Shoes can be useless and show no signs of wear because the midsole gets destroyed from the constant pounding it been taking. It collapses, losing any cushioning, meaning that every strike is coming down unprotected. Hell counters will lose their stability around the same time and no longer hold your heel straight. Then, once the inners go, essential flexibility is lost, meaning uppers will tear or tear away from the sole, and the fabric inside will get worn as your feet start rubbing. This will quickly cause blisters, but if the shoes have no effective midsole, shins, calves, knees and ankles suffer terrible jolting meaning serious injury is never far away.

Once a shoe wears to this point it will throw you off your usual running stride. Not only will it no longer compensate any pronation problems you might have, it will also cause you to run in a way that is neither your best nor best for you.

Tip: Write down the dates you started using a pair shoes somewhere on them — pick a place where it won’t rub away. If you know how much mileage you were doing each week it will help you judge when to replace them.

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How Accurate is a GPS Running Watch?

The Running Guy — Sat, 19 Sep 2009 07:06:24 +0000

There are many times that I have been asked, just how accurate is a running watch with GPS? Can they really tell you how fast and far you are running? As a case study, we can look at two of the most popular GPS running watches, the Garmin Forerunner 305 and 405.

Both the Forerunner 305 and the 405 have an integrated, high-sensitivity SiRF star III GPS receiver. Honestly, I have no idea what this means. But I can tell you that they are both incredibly accurate.

The Garmin watches have a feature where they will tell you how many satellites they have located and tracking you while you run. On this same screen, it will give you an accuracy range. Typically, this range is between 10 to 20 feet plus or minus. This means that the satellites orbiting the earth know that you are within a 30 to 40 foot diameter circle. At worst case scenario, 40 feet would only take a couple of seconds to run so the watch would be off only by a couple of seconds.

After logging several hundreds of miles with a Garmin watch, I have found very little inaccuracies in its distance or pace. As I have run the same routes with the Forerunner, it will consistently beep on the mile markers in exactly the same spot along the route. On my regular 5 mile loop, I have learned to expect the beep signaling the start of my last mile as I am passing the third power pole on the right.

As another test, my running partner and I both wore a Forerunner watch for a 20 mile training run. As we finished the run, we found that the distances on the GPS watches were nearly identical. Over the course of 20 miles, there was less than one twentieth of a mile discrepancy between the two watches.

In short, the answer is that a GPS running watch is a very accurate measure of your time and distance. Garmin GPS watches provide critical information that can help you understand and analyze your training. The ability to track your pace, distance, heart rate, etc. gives you the tools to improve your running, get more out of every workout, and become a better runner. Click here to see more ways that you can maximize your performance by training with a Garmin GPS running watch.

For more information and tips on training using Garmin watches, please visit http://www.garminrunning.info.

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Running to Lose Weight – How to Burn More Fat by Running

The Running Guy — Sun, 13 Sep 2009 05:56:17 +0000

Running is a popular way to lose weight. A lot of people take up running when they want to shed a few extra pounds. They hope that this cardio activity will help them burn off the extra fat.

And indeed, running can be very effective. However, some runners get excellent results and shed fat fast while others hardly seem to be getting anywhere. Why is that and how can you make sure that your running will help you lose the most fat?

1. You need to be able to run comfortable for a long time so comfortable shoes and clothes are a must. Your shoes and clothes can have a dramatic effect on your results so make sure to get quality running attire.

2. Try to run at a moderate incline at least part of the way. Even a small incline can mean hundreds of extra burned calories during a single job. Needless to say, it can be quite effective.

3. Try to avoid running at steep declines to avoid placing too much pressure on your knees. Too much pressure may lead to injury.

4. Include some sprinting during your jog. Sprinting has a double benefit because it contracts the stomach muscles so you get a belly stimulation as well as a cardio one.

5. Run at intervals by changing your pace every few minutes. This will help you workout your cardiovascular system at different intensities and allow you to do a more challenging workout in less time.

Running to lose weight is something that I highly recommend as it’s the way that I lost weight myself. Just follow these tips and get the best results possible.

Visit Running to Lose Weight Fast to discover more running tips.

For other cardio workouts to shed pounds with, visit Cardio Workouts to Lose Weight

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now runs a weight loss forum and publishes a diet and fitness newsletter.

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Should I Be Running Everyday?

The Running Guy — Mon, 07 Sep 2009 17:27:17 +0000

The passionate runners who want to train their bodies to an elite level frequently ask: Should I be running everyday? In this article, I want to talk about when running often is recommended and if running everyday is the right decision for you.

Whether you should be running everyday is determined by your experience as a runner. The biggest issue with running every day is the commonality of the overuse injury. Runners become really passionate about running and feel so freaking good that they get a positive addiction to it. This leads to running more than your body can handle due to the lack of development on your joints and muscles.

The fact of the matter is that every runner needs at least one day off. The reasoning for that critical one day off is for the body to heal and rest from all the pressure it has been put under over the past week. If a runner doesn’t let their body rest, an injury will creep up and destroy any hopes or dreams of competing in the next race.

For new runners, it is recommended that you run every other day. You don’t want to place too much pressure of your joints and muscles by running everyday that are accustomed to running for extended periods of time. The last thing you want to do is injure yourself before the start of the second week of training. Even if you are an on-and-off runner, make sure that you start with at least a couple of days off and not rush it. Make sure that you understand the challenges your body faces as the weekly mileage increases and how it adapts to the extra running.

Note that one these days off, there are a few simple components of your rest day each runner needs to make sure that are in place: proper nutrition and hydrated, a full night’s rest and low amounts of stress (tell the wife to back-off.)

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(c) Copyright – Nehal Kazim. All Rights Reserved.

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Interval Training – Get Dramatic Results with Interval Training

The Running Guy — Sat, 29 Aug 2009 06:39:59 +0000

Interval training is a great way to spice up a workout and get awesome results. Do you ever find that your cardiovascular workout routine is getting a little too repetitive, a little too boring? Boredom is a huge problem and one of the main reasons people give up on exercise, but it doesn’t have to be that way. There are so many different ways to challenge your body and your mind during your workouts that you should never feel bored.

The key is to always keep learning new things and to learn variations of the exercises and routines you are currently doing. One of these variations is aerobic interval training and that is what we are going to talk about today.

So what is aerobic interval training? Basically, it means working out by alternating bursts of intense activity with intervals of light activity. This type of training can be done by anyone and with any aerobic activity. Let’s use walking as an example. If you’re already in pretty good shape and you’ve been walking for a while, you might incorporate short bursts of jogging into your regular brisk walks. If you’re more of a beginner, you might just alternate faster, harder walking with leisurely walking.

For example, if you are walking outside you could pick a landmark in the distance like a tree or a stop sign and pick up the intensity until you get to it. If you’re working out on a treadmill or elliptical machine, it is as easy as watching the timer on the machine and timing your light intensity and high intensity intervals.

There are many advantages to interval training. Perhaps the most popular is that interval training burns more calories without spending more time in the gym, who doesn’t like the sound of that? There are other benefits as well, like improving your aerobic capacity, which is great news for your workouts but more importantly it is great news for your heart and lungs. Interval training is also nice because it doesn’t require drastic changes to your routine or any kind of special equipment.

Whatever type of cardiovascular exercise you are doing now can be easily converted into interval training. This type of training will grow with you as you progress. Getting started is as easy as choosing the length and speed of your high intensity intervals. Obviously the length and speed can be altered depending of how you are feeling that day, it is all up to you.

Of course this does require you to be more disciplined during your workout. It is up to you to do your intervals at a level that will challenge you and only you can determine what that level is. Also, as with any exercise routine, it is important to warm up first. You want to make sure your body is warmed up before you go into your first interval.

If you are working out seriously to improve sports performance, this type of training is also a good choice for you. In this case, you may want to look at interval training a little more seriously. A personal trainer or other fitness expert can help you plan the intensity and duration of your intervals based on your target heart rate, aerobic capacity and other factors.

No matter what your fitness level, aerobic interval training is something you can use to boost your workout, relieve some boredom and challenge your body. Why not try it today?

Learn more about interval training and get inspired to challenge your body in new ways and get results.

Barry Lovelace is an internationally recognized personal trainer and fitness coach. Visit his website, barrylovelace.com, and get FREE health and fitness tips as well as the Ebook ‘How To Juggle Your Health and Fitness’.

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Swim Goggles, What Things Do I Want to Consider?

The Running Guy — Sat, 15 Aug 2009 07:01:00 +0000

Everyone is looking for different types of swimming gear. Whether it is swimming gear for exercising, kids playing in the pool, scuba diving or any of the other activities that come with swimming everyone eventually is looking for some type of swimming gear. One of the most common types is swim goggles. This is a common piece of swimming gear that everyone wants to help protect their eyes while in the water. Children, youth and adults love them just the same and find the necessity of them. When you are buying swim goggles it can be difficult to decide what type of swim goggle you need. There are hundreds of choices and they can range for one dollar to hundreds of dollars.

Let’s take a few look at a few things that you might want to consider when deciding what type of swim goggle to purchase:

1. First thing, is what the use of the swim goggles will be used for. If they are for children for fun then you might want to go with an inexpensive pair. If they are for professional competition then you might want to go with a more expensive, high end pair of swim goggles.

2. Now that you have decided what the use is for you will want to get goggles that have a press on fit. Without the putting the strap over your head do the goggles stay on your eyes.

3. A comfortable fit. Nothing is worse than have goggles that aren’t comfortable.

4. Good Construction. Will they hold together for more than one swimming experience?

5. UV Protection. Will they safeguard your eyes when they are used outside in a pool?

These are just a few tips to consider when looking for swimming goggles to add to your swimming gear.

Visibility Unlimited – Just 4 Swim (http://www.just4swim.com/) is where you will find your full supply of swim products. Billings Farnsworth is a freelance writer.

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Trail Running For Your Health

The Running Guy — Sat, 08 Aug 2009 12:48:57 +0000

If you are a looking for a great way to get in shape while enjoying the outdoors, trail running may be the perfect sport for you. Trail running is a lot like hiking, except instead of taking your time while enjoying the scenery, trail running pushes your physical limitations and has you including speed in your exercise. It is important to make sure that you are in good physical condition before heading out to the trails. If you have never hiked before, you may want to try that a few times before increasing your walking level to running. If you haven’t exercised in a long time or have any health problems, it would be a good idea to check with your doctor before beginning.

There are numerous benefits to trail running as opposed to running in the city or a residential town. The first benefit is the decreased pressure on your knees and your ankles. When you run on pavement or an equally hard surface, your joints absorb a great deal of shock. Running on a softer surface such as dirt or sand, is less harsh on your joints and will cause fewer problems over time. Another benefit that you won’t get from running in “civilization” is inhaling fewer toxins. When you run in areas that are highly polluted and congested from vehicles and buildings, you are more likely to breathe in potentially harmful substances. You breathe deeper when you exercise, so you would be inhaling more pollutants than during regular daily activities. Trails are generally set away from commercial or residential areas and have much less pollution in the air. You can breathe easier! Trail running also provides for a varied workout. As the trails are often made up of uneven terrain, your legs will get more exercise as they adapt to changing angles and surfaces. What you will still get from trail running (as opposed to regular track or street running) is the great cardiovascular benefits of running, the increased strength, stamina and flexibility.

You should be prepared if you are going to hit the trails. Know where you are going, bring a map or research the trail before hand. Running in the woods or in desert areas is not like running on streets with street signs. It is very easy to get lost and there are very few people that will be around to help you. You should have a backpack with water and a first aid kit in case you run into an emergency. The pack will also provide a bit of extra weight for your workout, increasing your strength as you go. Keep in mind though that if it is too heavy, you will get more easily fatigued and may not be able to run as far.

Having the proper shoes is also important. You should find shoes specifically made for trail running as they will offer support for your foot and will have special soles for increased traction.

Trail running is a fabulous way to get in shape while enjoying the beautiful outdoors.

Sydney Garrison is an avid cyclist and sports enthusiast. She is also a partner in an online bike rack store.

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Run Fast – How to Increase Your Running Efficiency

The Running Guy — Sat, 01 Aug 2009 07:44:35 +0000

Running workouts are usually aimed at increasing your condition (you’re never conditioned enough as a runner!) but spending some time in improving your form can actually help you run faster given the same level of condition. Or running as fast while feeling less fatigue.

A good, efficient running form is directly related to high stride rate. World-class runners run at 180 strides per minute during competitions and slightly less when training.

Usually runners increase stride length when they want to increase speed more than they do increase stride rate, but this is not optimal.

One study revealed that in order to DOUBLE your running speed, stride length increases by 85%, and stride rate only by 9%. For example, when speeding up from a ten minutes per mile pace to a 5 minutes per mile, the length of a step increases from 18 to 33 inches, while strides per minutes only increase from 83 to 90.

Therefore, working in improving your stride rate (which might feel innatural at first, you’ll feel like you’re doing baby steps) will give you better results than working on increasing your stride length.

As we read here, the physics behind running is straight-forward: when you stomp your foot on the ground you apply a force to the ground and according to Newton’s third law of dynamics, the ground responds with an equal and opposite force, pushing you up and forward. Time is a major component in power. The shorter the time your feet is in contact with the ground during the stride, the more poweful your step will be.

Further, there is a rebound component to this. If you land with your heel and your gait goes through all the surface of your foot, the resulting pronation will cushion and absorb part of the power you are applying. If you land on your midfoot or forefoot, your foot will “bounce” less and applying more power to the ground, therefore increasing the bounce back and the distance you cover.

The last way to increase your running efficiency is to try and move forward more than you do move up and down. All the energy you use in moving vertically is energy you are not using propelling yourself forward, which is the aim of running.

Running is and will always be a sport where conditioning is essential. Muscular, cardio-vascular and mental stamina are the keys for long distance running. But working on improving your form (after all, you are running anyway, why not doing it better?) and achieving a good efficiency will make you run faster at the same level of conditioning or fatigue less going at the same speed.

Want to read more articles about running gear and training? Running Shoes Guru is the best place to find running shoes reviews and running tips directly from industry insiders.

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Running Vs Walking – Which is Better?

The Running Guy — Sat, 25 Jul 2009 05:54:33 +0000

Exercising is truly one of the things which people consider to do in order to maintain their health. Through time, people have always been debating on which is the better exercise. Some people think that running will give you more benefits over walking and vice versa. If you really want to know, there is no right or wrong answer. Both of these exercises work effectively for the people, depending on who will be doing the exercise.

Running easily burns calories with the speed at which you are going. Running for at least 20 minutes will burn you the same calories as when you are walking for an hour or so. Although this may seem to be the case, it does not mean that running is the exercise which you should choose.

It involves high impact movements which mean that you need to be very careful when you jog especially if you have sore joints or is easily injured. Chances are that when you run, you will only risk hurting yourself. This is why you may need to try walking instead. Brisk walking will be a better alternative if you want t o burn the same calories as you do when you run.

On the other hand, you can alternate running with walking which can give you a combined benefit of both exercises. Since both of them do benefit you in a different way, this is a great option that you might need to take. Take note that when you do run, you should maintain your pace and do not slow down.

No matter which exercise you choose, or if you might choose to do both, it will be beneficial for you. Remember to start slow and do not go ahead and run 3 miles when you are starting. You need to build up on your exercise and this is the best way in which you can do it.

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How Women Can Avoid Injury While Jogging

The Running Guy — Sat, 18 Jul 2009 08:57:01 +0000

When you are jogging for exercise it is important to take steps to avoid injury. This only takes a few small steps and you will find that you are able to run for many more years if you do these things.

Stretch out.
This is one of the most important things that you can do to keep from getting hurt. Before you start jogging you will want to do some stretching exercises like toe touches, neck rolls, and if you know yoga an upward facing dog. These will help to loosen up your hips and neck muscles. Don’t forget to stretch after you jog as well.

Cool Down.
After you are done jogging give your body a chance to cool down by walking for about 10 minutes. This gives your muscles a chance to relax after you are done working out.

Wear good shoes.
Your shoes should have good arch support and if you jog 3 times a week or more, then you need to replace them every three months. A good pair of shoes is important when you are doing high impact activities like running, because they protect your feet.

Wear a good sports bra.
A good sports bra that mimimizes bounce is really important when you are jogging. It will help to support your back and keep your breast tissue from getting damaged (we don’t want granny breasts before our time.).

Jogging is a great way to stay in shape and you don’t even need a gym membership for it.

Where to find a good sports bra

Click Here to find underwire sports bras that do an amazing job of eliminating bounce.

Click Here to learn more about how to pick the perfect sports bra for your body and exercise needs.

Happy exercising.

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