Running For Overweight People

Believe in yourself

Running is not an easy task for overweight people because they are being out of shape. Nevertheless, believing in yourself can produce miracles. Your beliefs are like the set of rules that dictate your mind. Therefore, if you strongly believe that you can become a slim, healthy runner, then chances are that you will be able to reach that goal.

You can use visualization to develop your self confidence, motivation and performance throughout your running program.

Build up slowly

You should not try to do too much running too soon. This is a big mistake and can lead to a lot of injury and health problems. If you are running too much during your first days of training, then you will be burned out and disappointed. You should be able to accept the fact that you might not be able to run at all at first due to your overweight and out of shape condition.

You should start slowly and develop on the intensity as time goes by. For example, you might only need to walk for 25 minutes three times a week in your first month and then you begin to add 30 seconds of running and one minute of walking during your workout days in the second month and so on.

Regularly check your heart rate

You need to check your heart rate to make sure that you are not doing too much running too soon. If your heart rate in the morning is too high – between 6 and 12 beats per minute – than its regular level, then this means you are doing too much.

You should check your heart rate in the morning and log down your data on your running journal. As your training progresses, your pulse will also improve. Your heart will become more efficient to pump blood and work on your muscles.

Log your runs

You need to log your runs so that you can analyze what you need to improve. A running log can help you to track your progress and doing this is crucial for your success and constant improvement.

On your running log, you need to track your distance, pace and the type of workouts that you have completed on a regular basis. Additionally, you can clearly see the progress of your fitness and weight loss goals so you will never lose sight of them. This is a great tool to boost your motivation as a runner.

Choose Right Running Shoe

STABILITY

Running shoes that are under the stability category are designed to control your feet from turning outwards when you run, balances your heel, and supports the arcs of your feet. These types of running footwear provide extra cushioning and excellent stability for your feet when you run. These shoes are for runners who lands on the outside of their heels and slightly turns their foot inward (pronates) when running. The arc of these shoes are not as rigid and may have varying degrees of support.

NEUTRAL

The shoes under the neutral category are usually designed with a flexible forefoot and soft but firm mid-sole. These are the best types of shoes when you tend to land on the outside of your foot. You can determine where your foot lands by checking the soles of your old shoes – if the outside of the sole is worn out, then you tend to land more on the outside of your feet. This may also be the best pair for people with a high foot arc. Check if the arc of the shoes you’re planning to buy has enough support or rigid especially if you have a high foot arc. These kinds of shoes support the arc of your foot more than your ankle or your knees. You can observe that this type of running footwear often has a curved sole.

MOTION CONTROL

The soles of running shoes under the motion control category are usually straight or flat. Some designs have slightly curved soles but the main goal of these running footwear is to keep the heel secure and minimize the rate of pronation when you run. These shoes usually have a wider landing base for your heels, and a strong, rigid heel counter. These are good for runners who have flat feet or low arches. Runners who tend pronate their feet and have unstable knees when running can benefit more from these types of running shoes. Check the soles of your old pair – if they are worn out on the mid-sole, then this category is for you.

Here are some tips when buying your running shoes:

  • Walk and Run in the store. Spend time with your chosen pair before buying it. I know lots of people who buys specific kind of shoes just because they discovered that some great runner used it to finish first place in a race. You have different needs and what works for others may not work well with you. Test out the running shoes in the store. Don’t be afraid to take a few steps on them and even run a couple of meters if possible. Some good running stores even have treadmills for you to run on!
  • Don’t throw your old pair – yet. Bring your old pair of running shoes to the store where you’re going to buy your new shoes. If the place where you are shopping for a new running shoes is specifically a running shoe store, they may have staff who knows about shoes and can analyze the wear pattern of your old shoes. Because you will want to try on walking and running on your new shoes, bring your socks with you and any orthotics if you have one. If the running store have equipment for foot analysis, do not hesitate to have your gait analyzed even if you already know your foot arc or foot type. Let the staff know your running history, goals, injuries and what type of training you usually do.
  • Know your soft spots. One of the main reasons why we need to wear shoes is comfort. Your feet should be comfortable enough while you walk or run in your new running shoes. Pressure spots or loose fitting shoes often leads to blisters.
  • Perfect Fit for your Feet. If your running shoes are too loose and your feet slides inside your shoes, you will lose energy on every push off that your feet makes when you run. It is okay to adjust and re-adjust the laces of the running shoes while inside a store. Tie your laces so that you have a feeling of security without discomfort.
  • Running shoes are special. They are designed specifically for forward motion (i.e., running forward), heel cushioning and arc support. If you have time to observe the soles of different types of shoes, you can see that they have horizontal line patterns on their sole. If you plan on using running shoes for other sports or physical activity, you will wear them out faster and you may even risk yourself injury. Cross-training shoes are designed for more lateral support (moving sideways, etc.) and toe flexibility. Buying a different pair like a cross-trainer for other activities is a good investment because your running shoes will last longer and you will reduce risk of injury.

Women’s Climbing Shoes

Comfort and Confidence

Women’s climbing shoes can provide great comfort and confidence when climbing. Regular use makes different change in the structure of shoes. One such change is increase in with which puts you at a risky and even dangerous situation while climbing.

Participating in adventure sports always has its share of difficulties. Climbing footwear plays important role. Every one is expected to have shoes which will be useful at all kinds of surfaces. A shoe designed for climbing will provide permanent benefit, comfort and strength.

Be Careful

No victory in any game is possible without willpower. You should have physical as well as mental ability. You may end up losing the battle if you play without the right tools and outfit for the game. Therefore you should be very careful when investing in equipments for sports.

Going up high mountains with strong flow of air is not an easy task. It needs lot of physical strength with great willpower. If you are supported by proper and comfortable accessories like shoes, the task will become easier. Women’s climbing shoes are this accessory. Having a desire to play adventurous sport does not make you expert in that field. This article directs you towards the various steps for purchasing ideal rock climbing shoes.

New Season? New Shoes

Purchasing climbing shoes is a very big problem. Every new season will lead to a new variety of the shoes in the market. New shoes contain many additional and advantageous features in it. Purchasing completely new featured shoes for climbing is risky. Purchasing new shoes of old model saves money as well as lowers risk

Saving money at the cost of your life is not a wide move. Being starter in the adventurous sport does not mean you can compromise with quality of shoes for money. Purchasing a pair of shoes from reputed brand will be the right way to proceed.

Invest Your Money Right!

For purchase of equipments in adventure sport, mountain gear shops are very useful and it is advisable to use such shops for buying stuff. These shops provide expert advice as well. And you can test the shoes before buying, so you should invest your money for shopping in such shop for comfortable and supportive shoes without any hesitation.

Nowadays, the web has become one of the best medium for shopping. If you are clear about the shoe you want, you can take help of internet to buy the women’s climbing shoes you need.

Winter Running For Beginners

Do not worry about breaking records

First of all, you need not to worry about increasing mileage or pace during winter times because the cold and icy condition make it more prone for you to slip and injuring yourself. We would like to also advise you to do your warm up indoors. Try to avoid icy roads and go for the snow, which provide better traction and grib. Shorten your stride and run slower for the sake of keeping safe during very ice and wet days ahead.

Clothing

Not surprisingly, you must wear proper winter clothing if you want to run during the winter. Wear thick dry socks and use slightly larger running shoes to accommodate the space needed for these socks. It is essential to keep your feet warm during winter runs to prevent frostbite and vessel problems. Also wear a warm hat during your runs. A great amount of body heat vapors through the head during cold condition and this will affect the circulation in your body. Your hands must be covered in wool gloves and you must also wear thick running suits. For shorts, you can wear those made of polypropylene or Lycra and combine it with wool running trousers.

Avoid Wind-chill

You must be careful and avoid running into a wind-chill. This extreme cold can be bad and dangerous. Experienced runners like to run into the wind to start their run and then return to the starting line with the wind blowing at their backs. This will make your return run easier as your body has become warmer.

Skin and hydration

Use moisturizer and sun block to prevent blistering in your face. Despite of the fact that you are running in the cold, you still need to maintain sufficient hydration just like when you are running during the summer. Hydration is important to help your muscles recover after a run in the cold and icy condition. You can also try drinking energy drinks with high carbohydrate to maintain your immune system during winter runs. Fresh vegetables and vitamin C can also help your immune system during your runs in cold condition.

How Supplements Affect Your Sports Performance and How to Find Reliable Stores to Buy?

In recent years, the numerous benefits of supplements in the fitness world cannot get overemphasized. The reason for this is that so many athletes are beneficial through the usage of these supplements. On the other side, it is crucial to realize that the motivation for these purchases of alternative nutrition (supplements) is not enough.

One has to regularly ensure that as an athlete, one eats healthy, balanced, and nutritious meals. The reason for this is that supplements are not to perform the job of a well-balanced meal. They only offer additional help to the healthy diet lifestyle that is already on the ground. Hence, supplements offer nutritional needs by enhancing performance as well as improving deficiencies in the athlete’s nutrient or body as a whole.

Although not every athlete supports the intake of supplements as they tend to abuse them, it is gradually becoming the norm to use supplements for additional nutrition and performance enhancement purposes in the fitness world. This act of dosage overuse or addiction should not become allowed. Therefore, as an athlete or fitness coach, one has to sensitize oneself and others about supplement usage.  It will also help if one knows reliable supplement stores that will sell based on prescription and regular doses.

Balanced Diet

The use of supplements like vitamins, minerals, zinc, amongst others, helps to ensure that the athlete has a balanced and additional nutritional diet. However, as an athlete who wants an all-round enhanced sports performance, it is essential to know that supplements should not replace a healthy diet. Instead, it offers only additional nutrients that allow for a balanced diet, which ensures excellent performance.

Enhanced Performance

The intake of quality supplements goes a great deal to help to ensure that one’s performance as an athlete is enhanced and improved. The supplements that make this happen are the energy-boosting ones. Also, one’s sports performance may become enhanced if, as an athlete, one suffers from magnesium deficiency.

Improved EyeSight

As an athlete, the intake of some supplements helps one’s eyesight gets improved. This benefit, in turn, supports a lot to enhance performance and improve the whole sports activity.

Reduction of Muscle Cramps

During sporting activities, it is normal for an athlete to experience muscle cramps. Therefore, the use of certain supplements as prescribed by the doctor may help reduce these muscle cramps and, in turn, allow for an excellent all-around sports performance by the athlete.

Purchasing supplements may be accessible but getting quality ones may be quite tricky. Hence, to get quality supplements from reliable stores, one must lookout for the following: –

Reviews

The benefits attached to reading reviews about certain supplements may help a great deal in knowing if they are the best to use. Also, reading reviews about supplement stores will help one understand how reliable and efficient they are with the products and services they render to clients.

Third-party testing

It is also essential to check the label to ensure that third party testing gets done on the product. This third-party testing should be from a verified and registered authority with their verification mark on the label to ensure safe use.

Ways Runners Are Like Cats

  • Play hard, sleep hard. At least my cat does. After a vigorous round of playing with her mouse or any other of her assortment of toys – she likes to nap. I’m the same way. After a longer run, I like to take my “after long run nap”. Works for me, too!
  • Always land on your feet. OK, maybe this is just a me thing, but I’ve been known to fall a time or two on my runs. (It’s been more than 2, but who’s counting). Anyway, you need to be able to get back up and complete your run. For one thing, you don’t want to stay down – cars will stop and it’s kind of embarrassing. And, another thing, you need to get back home somehow. But, if you’ve never fallen during a run – believe it or not – it does help to get right back up and keep running.
  • Cats are independent. Even if you run with others at times, there are runs where you will be out there by yourself. You have to be independent to be a runner. You may be the only runner in your house – so you have to have the will power and drive to get out the door. Also, many (or all) runs may be solitary. So, you need to be OK with being by yourself.
  • Eating is good. Well, at least my cat thinks so. Runners need to eat for energy to head out on their runs and for replenishing after their runs.
  • Resilience. Watching my cat playing with her mice – I know that she is resilient and will go with the flow. She will be playing with one of her mice and it goes under the couch or the refrigerator. After she realizes that it’s not working when she tries to get it out – she moves on. To another toy or another mouse. Runners need to be resilient. Not all runs are going to go as planned. You may feel kind of draggy and just don’t feel like going the distance that day. Runners need to know to not let it get them down. Tomorrow is another day and another run – or mouse!

About Avalanche Safety

If you find yourself trapped beneath a mountain of snow, it is important that you create a space that will allow you to breathe before the snow settles and becomes a solid mass. Most avalanche deaths occur from suffocation. By creating a small space you will be able to breathe and figure out if you are injured and what your next steps should be. The ability to breathe will allow you to remain calm and come up with some sort of survival plan.

By wearing an avalanche transceiver and knowing how to properly use them will greatly increase your chances of being rescued. As long as the other members of your party know your location and can relay that information to rescuers, you may have a greater chance of survival. It is important to note that most people can only survive buried under snow for approximately 30 minutes, this makes your rescue a race against time, but by giving rescue workers accurate details as to your location your chances are much better as to being found in time.

Along with the avalanche transceiver it is also recommended that you have some type of snow shovel packed in your gear. This will allow for you to dig out a larger space around you to increase your available air. If you are able to dig enough space around you, it may be possible for you to keep shoveling and possibly work yourself out of the snow. This process will use a lot of energy, so it is important that you keep that in mind before attempting to dig yourself out.

Holding Your Stamina While Running

There’s no shortcut to magically being able to run farther. You have to get out there and put in the miles. You will need to start running longer distances and run fairly often. You should be running 4-5 times a week if you want to build up mileage. However, you only want to add 10% to your weekly mileage from one week to the next. For instance, if you are running 10 miles this week, you want to be running 11 miles next week. Doing it this way will keep you increasing mileage safely without getting injured.

A couple days a week you should be doing tempo runs. What this means is that you will run for a few minutes at a faster pace than you usually do, then run slower to recover. You do this over and over until you have completed the distance you wanted to cover. In the beginning, you may only do a couple of these speed bursts – and that’s OK. Just add one more to them every week. I usually do this by using telephone poles. I’ll run faster for 3-4 poles and then recover by running slower for one pole.

A day or two a week you should also be doing a weight workout. Now, you’re not trying to bulk up and become a body building. Lifting some light weights (both upper and lower body) will increase the strength in your muscles. You will also be strengthening muscles that you do not use in running – this will help with making you a stronger runner. Also, doing some light upper body lifting will help your arm swing and will help you in the later stages of a long run.

As you can see, building up your stamina is fairly easy to do – but it does take some work. And, it won’t happen overnight. But, it’s a great accomplishment when you add a little more to your longer run. You will feel great when you reach your mileage goal!

Prepare For Marathon Races Abroad

To begin with, you have to get trained. Perhaps, you are new to running. To build up your skills for marathon, minimum of six months training is needed. On the other hand, three months of training would suffice for those who have been running distances regularly.

Next, you need to choose a marathon that fits your capabilities and interests. Depending on your preference, you can run your marathon debut in another country at a big city marathon or low-key races done in quite streets.

Do you want to run marathons in the United States? Bay To Breakers, Boston Marathon and Hood To Coast Relay are the top three events you can keep an eye on. Conversely, the Medoc Marathon in France and London Marathon in United Kingdom can give you a reason to tour Europe.

If you are into African races, Comrades Marathon and Great Ethiopian Run will definitely bring your dreams into reality. There are competitions that are spiced up with challenges like running on mountains and the frozen Arctic Ocean. The Himalayan 100-mile Stage Race in India, Trail Marathon in Peru and North Pole Marathon are the ideal marathon races for you if you want such type of runs.

When it comes to running races in another country, you preparation does not stop at picking the country of your choice. There are other things that have to do. Now that you have the exact race in mind, research about its location. It is best that you have a map of the entire race and basic information like the weather and time differences in that part of the globe. Research and chew on the rules too. Some don’t get to run the race even after intensive training for marathon because of disqualifications. The Boston Marathon, for one, has disqualified many runners with its strict guidelines.

More often than not, registrations to running competitions start months or even a year before the actual race. In fact, famed ones get fully-booked quickly like days after the registration started. So you better be keen to register early. After which, probe about any visa requirements. Start with the application process early to ensure that you get it on time.

Decide to arrive at the country of the race one to two weeks earlier. This will allow your body and biological clock to adapt to climate and time differences. In relation to this, professional runners who are driven to win arrive at least three months ahead of the scheduled race and train there. As you prepare you for your departure, pack all your things days ahead your flight. Ensure you have all your running gears ready.

Rock Climbing Vancouver Island

One engine that helps drive the Island economy is tourism – from fishing, to camping to surfing the waves that pound the region’s rugged West Coast. Rock Climbing (Bouldering) is fast becoming one of the tourism industry’s brightest lights. Vancouver Island is the perfect destination for caving and rock climbing, thanks to its unique geology and established infrastructure. Born of an oceanic uplift and composed of porous volcanic and sedimentary rocks, Vancouver Island was made to be climbed and explored.

More than 50 recognized climbing sites have been cataloged on Vancouver Island and its neighboring Gulf Islands, offering challenges for climbers of any skill level. Some of the best sites can be found in the North Island’s Strathcona Provincial Park. Established in 1911, Strathcona is the oldest Provincial Park in B.C, and covers more than 245,000 hectares of pristine mountainous terrain. The Golden Hinde, a peak nearly 2,200 meters high is located within the park and is Vancouver Island’s highest. Its towering summit has proven challenging for even the most experienced mountaineer. The Park’s Crest Creek Crags region is another prime rock climbing destination with more than 170 climbing routes identified – offering something for everyone – from novice to experienced climber.

Climbing and caving opportunities can be found all across Vancouver Island, from the Galloping Goose Corridor near Victoria to the cliff faces of Mount Wells on the North Island. Thanks to a mature road system and the numerous communities that dot the Island, the majority of the identified climbing sites can be easily accessed. Always ensure you have legal access to the destination of your choice as some sites can be situated on private property, or located within designated parkland. First time visitors to many of the Island’s better recognized climbing sites will find that local climbing clubs have already carved ready-made handholds and bolt routes into the favored climbs, making the task that much easier.

Finding Time To Run With Young Kids

  • Run early in the morning before your spouse leaves for work. If you have explained to them how much you need the time to run, I’m sure that they will be supportive and help you out with the kids in the morning. Even though at first you may not think this is for you – you’ll see how much energy you have for the rest of the day. Also, then you don’t have to worry about making time later on.
  • Join a gym that has child care. You can get your run in (on the treadmill or outside) while your kids have fun playing with others. Another plus side is that in addition to running, you’ll have access to the equipment for cross training or easy weight workouts.
  • Find other parents who want to run. Then you can swap childcare duties with them. You can watch all the kids while they get their run in and then the other parent can watch while you get your run in. This is a win-win situation for everyone if you can find someone to do this with. The parents get their runs in and the kids have playtime with others.
  • Invest in a baby stroller. Many children love to head out with their parents while they are running. It’s also an extra workout for you and gets some fresh air for everyone. This is great solution if you truly have trouble finding time to run. And, if you are a parent who feels guilty about spending time away from your child, this is the solution. You can take your child with you and still get in a great workout.

If you are serious about wanting to be a runner, you need to make getting your runs in a priority. You also need to talk with your family so that they know you are serious about it. Everyone has busy schedules and usually much to do in a day. But with some pre-planning, you can get out there and run every day.

Good Snacks For Runners

I admit that I love salty junk food, so I’m glad to know that popcorn in a healthy snack. Popcorn is high in fiber and is also heart healthy. However, you want to make sure that you buy popcorn that is at least 90% fat free and does not have butter already in it. You can use butter spray on it if you need the butter fix. In addition, popping your own the old-fashioned way is a great way to do it!

Many of my running friends are chocolate addicts, so they’re happy that dark chocolate is good for them. Dark chocolate is high in antioxidants and can help you to stay healthy. Some studies have also shown that it can help to relieve stress and help to keep your blood pressure down. Just remember that it should be eaten in moderation.

Another healthy snack for the salty junk foodies is chips and salsa. Salsa is actually very good for you – it’s high in vitamins and antioxidants. Combined with baked tortilla chips – it makes a great snack for runners.

Dry roasted peanuts are another snack idea. Peanuts are a super source of protein and fiber. There was also a study done that showed the longer peanuts are roasted, the higher the levels of antioxidants. Also, peanuts that still have their skins are high in antioxidants.

Pudding is another great snack idea for runners. It’s another good source of calcium. You can either make it yourself with the mix – or buy it in the little snack cups. Those are convenient to have around whenever you need that little snack.

Runners need to make sure that they are properly fueled to run at their best. And sometimes you need to have a little something to eat between meals. In fact, studies have shown that you should be eating a little something every 3-4 hours. These snacks will get you satisfied without you having to feel guilty about snacking – whether you are a “sweet” person or a “salty” person. And, they will keep you fueled for your runs.

Cost of Marathon

You consider a few things when you join a marathon. Think of the entrance fee or registration fee, travel expenses, running gear or equipments, and the training. The total cost will depend on your marathon, and its location. The marathon organizers determine the amount athletes will pay. If you join local or low key marathons, the fee would be about $50-$60. That is fairly little. Major or famous marathon events have a more demanding fee than the local events. In fact, some marathon events require their participants to come up with at least $300.00 for the assigned charity for them before they can gain entry to the particular event.

The location of the chosen marathon event affects the cost as well. Of course, it will mean a lot whether you do a local or international marathon event. With international marathon events you will have to book 2 flights for back and forth. The farther, the more expensive you will pay. If you join a local marathon event, you pay much less for the transportation.

Regardless of the entrance fee, kind of marathon event (major or minor), location of marathon (national or international), preparing for marathon is not much. You have running gears and equipments to buy. Of course, you want to buy the proper outfit but that does not mean expensive running clothes. You probably even have a pair of decent running gears. Even so, running gears are not expensive. The equipments too are fairly affordable. The most bought running equipment is watch with GPRS. That too depends on your taste and preferences with watches. These sort of stuff depend on your aesthetic sensibilities. It can be cheap. It can also be expensive as you like.

Finally, you have the marathon training. It is a need to consider this matter. You just do not join a marathon without a proper training. Marathon training schedule or marathon programs are not expensive. You can buy it at less than $100.00. The training runs for different length of time. There are training for 12 weeks, and 16 weeks. Some do training for several months in advance of the Big Race especially the beginners. Whatever level you are as an athlete, you can fully give your confidence to your trainer or coach to train you well and good. Marathon training schedule have programs fit for beginner, intermediate, and advanced athletes. It is up to you to determine in which category you do belong.

Everest Base Camp Trekking

The Everest Base Camp Trek offers some of the most breathtaking mountain scenery in all the world. There are different routes that you can take to reach base camp. If you choose to follow the path taken by Tenzing and Hillary, you can follow the trail along Khumbu Glacier and ascend Kala Pattar.

The Everest Base Camp Trek begins with a flight to Lukla airstrip which takes around half an hour. The flight path covers excellent scenery and gives you a taste of things to come. From Lukla, you would begin trekking up slowly towards Namche Bazaar, which is the Sherpa capital. The trek will take you along the Dudh Kosi river valley. When you reach the Lhotse-Nuptse ridge, you will get the first glimpse of the majestic Everest peaking above the ridge.

With proper acclimatization, you would begin your trek for several days until you get to the very heart of the Khumbu region. On your way, you will get an opportunity to visit Tengboche monastery. This is a Buddhist monastery belonging to the Sherpa community and is located in the village of Tengboche in Eastern Nepal’s Khumbu region. The monastery was built in 1916 and is at an elevation of 12,687 feet.

The Everest Base Camp Trek will then lead you towards Kala Pattar, which is a rocky outcrop that is located west of Mount Everest. You will ascend Kala Pattar and get an excellent view of the south west face of Mount Everest. This face of the mountain was climbed first by Chris Bonington’s team in 1975. From here, you will also get a spectacular view of South Col and the Ice Fall.