Ways To Fit Running Into Busy Schedule

  • If you have kids and take them to ball practice – use their practice time as your run time. You can run around the practice field or the surrounding area while your kids are busy with their practice.
  • Get a running partner. If you have a friend that you run with – chances are that you will be more apt to not let them down by skipping the run.
  • Make an appointment with yourself. This may sound crazy to you – but if you put your run time in your daily calendar when you are making your weekly schedule – you’ll schedule everything else around that.
  • Be accountable to someone. Tell or better yet bet someone that you are going to stick with your running program. This will make you a little more likely to get it done.
  • Keep a running bag in your car. By keeping your clothes with you all the time – whenever you have a half hour or so of down time – you can get your run in. No excuse that you don’t have your clothes or shoes with you.
  • Run home from work. This is a great way to get rid of the stress of the day before you get to your family. Also, a way to beat the stress of sitting in rush hour traffic! If you live too far away, run before you start to drive home. You still get your de-stress time in and let the traffic settle down.
  • Take your kids with you. If you the person taking care of the kids – you can do this a several different ways. You can get a running stroller. If you don’t want the upper body workout – you can run at a gym. Most gyms have child care and your can get your workout in while your kids are having a fun time playing with others.
  • Get a dog. OK, this may be a little drastic. Maybe you already have a dog that would love to get some extra exercise. You know that you just can’t say know to those “puppy dog eyes”!

Roopkund Trek

The Roopkund trek is popular because there are many climbing objectives in this area which include the beautiful trident peak like Trishul peak and the Ronti peak. Roopkund is located in the Chamoli district of Garhwal Himalayas and also one of the best places for trekking in Garhwal. It is closer to hill stations like Nainital and Kathgodam. It is the major adventure attraction for people in the country and also for people who are travelling from abroad.

Roopkund, which is situated in the lap of Trishul massif, is also known as the ‘mystery lake’. Because of high mountains, glistening rivers, low valleys, vast pastures, deepest forests and beautiful views, India is considered as the most favorite spot among trekkers. Himalayan Mountain is a unique range that attracts trekkers from worldwide and the dream of every trekker is Roopkund.

Trekking in India and choosing the Roopkund trek is an adventurous journey which passes through many exotic and beautiful locations. As you trek towards the lake, you would find lush green grassy land and conifer forest ranging towards the fall of hills. Thereafter the trek takes its way along the Pindar River. You can enjoy the natural and lush green beauty of the surroundings with the pleasant breeze that blows all around you, giving a soothing effect to your senses. A shallow lake, having a depth of about two meters is covered with ice all the time and it adds more beauty. Roopkund is an enjoyable travelling destination place as it is surrounded by mountains from all sides.

Skeletons of humans are located in the Himalayas. Roopkund has attracted attention because of the human skeletal that remains visible at the bottom when the snow melts. You can find human skeletons at the bank of the lake and it is believed that they belong to the Paleolithic age. These are believed to be the skeletons of the heroes who had fought here in the earlier times. Along with the skeletons of humans, you can also find skeletal structure of horses and other animals.

Roopkund skeleton lake mystery solved. There are reports that these skeletons belong to the 12th century to the 15th century. It is said by the specialists that the death of many people in this region was a result of landslides, blizzard or an epidemic. So, in 2004, a team of Indian scientists along with some Europeans visited the area to gain more information about the nature of the skeletons.

The cold and icy climate is said to be the reason for the preservation of the skeletons for such a long time. The favorable weather conditions prevented the skeletons to decay off and decompose into soil. With landslides that were rampant in the area, many bodies slipped into the lakes and stayed there for a long time. Thereafter the trek takes its way along the Pindar River. You can enjoy the natural and lush green beauty of the surroundings with the pleasant breeze that blows all around you, giving a soothing effect to your senses. Roopkund is a beautiful and attractive tourist destination in the Himalayas.

Kilimanjaro Climbing Routes

The downside to Marangu is that it offers little chance of acclimatising by the principle of ‘climb high, sleep low.’ It is also, because of its “easier route” status, often selected by people who are less fit and consider it to be the easy option to summit. Sadly, the result is that the number of people who reach the summit is lower than on most of the other routes. Another factor to consider is that ascent and descent are via the same route, limiting variation in scenery.

To make a success of Marangu route, it is advisable to add a day’s acclimatisation trek from Horombo Huts up to Zebra Rocks, and back to Horombo Huts for the night.

The Rongai route is also known as the ‘Loitokok’ route or what used to be called, the old ‘Outward Bound Route.’ The trail starts near the Kenyan border and ascends in a northerly direction. The ascent profile of Rongai is similar to the Marangu route and is considered to be the second easiest route. It meets up with Marangu route at Kibo Huts, where the paths join and lead to the summit.

It also does not offer much by way of the ‘climb high, sleep low,’ principle, so adding on an extra day to the trek is beneficial if you wish to increase your chances of success.

One of the benefits of the route, is that it is a very quiet, less populated route. Accommodation is in tents and the descent from summit heads down the Marangu Route.

The Machame route starts out from Machame forest on the opposite side of the mountain from the Rongai route. The path heads up through the thick forest in a south-westerly direction, taking a total of 6 days to reach the summit. The beauty of the Machame route is that after the forest area, the route heads east, giving you amazing views across the Shira Volcano. It is considered to be one of the steeper routes to the summit, but is very scenic. A night is spent at Baranco camp on the third night, which is at a lower altitude than the second night’s camp, ensuring better acclimatisation. Accommodation on the Machame route is in tents.

The starting point for both the Shira and Lemosho routes, is at the far western side of the mountain. Like Machame, both routes are ranked as very scenic. However, the ascent profile for Shira route on the first day is steep, as you climb up to 3500m from 2200m. The path then meander across the Shira plateau where it ultimately joins up with the Lemosho and Machame routes near Lava Tower. The remainder of the route follows the same paths as the Machame Route and accommodation is in tents.

Unlike Shira and Machame, the Lemosho route covers a greater distance on the first two days, with more time being spent in the rain forest. It is therefore best to do this route over seven to eight days. Like Rongai, it is a quieter route for the first few days until it joins in with Shira and Machame routes. Accommodation is in tents.

The Umbwe route is the toughest and steepest route to the summit and should not be undertaken by anyone who is not fit or unaccustomed to steep trekking. The route heads directly upward in a northerly direction to Baranco Wall where it joins in with Shira, Lemosho and Machame routes. It has a steep ascent profile and offers less opportunity to acclimatise correctly.

The Northern Circuit route is the newest path to open on Kilimanjaro and is often called the ‘360 Route’ or the ‘Grand Traverse.’ Like Shira and Lemosho, it starts on the western side of the mountain at almost 3000m.

The trek can be done in seven days but best completed in eight days. Of all the routes, it offers good acclimatisation as the altitude gain each day is very low. It is also very quiet as the route is seldom used and often your only companions at camp are field mice. It is only when you join up with the Rongai Route at ‘Third Caves Camp,’ and later at ‘Kibo Huts,’ that you see other people. The final path to summit joins the Marangu route and then descends down the Mweka route.

Preventing Headaches In Runners

Most of the time, these headaches are caused by dehydration. Make sure that you are drinking enough water – even before you head out the door. Not only the day before, but you need to start hydrating a few days before your scheduled long run. You know that you are properly hydrated if your urine is clear or pale in color. The day of your run, you need to drink at least 16 ounces of water about an hour before you head out the door. Then drink about 4 ounces right before you leave.

During your run, if you are running longer than an hour, you should drink about 6-8 ounces of water every 30 minutes. For even longer runs, you may want to make one of your stops for a sports drink so that you can replace electrolytes lost. When you finish your run – make sure that you drink at least 20 ounces of water for replenishment.

Make sure that you are eating something about an hour before your long run. Many people, myself included, will get headaches if they don’t eat. And, if you run in the mornings, you’ve gone many hours without eating. A banana and yogurt is a great light snack before your run. Personally, I’ll have either ½ or a whole Power Bar before I head out in the morning. It gives me the energy I need to complete the run without weighing me down.

The sun can be another cause of runner’s headaches. If the sun is bright and you are constantly squinting – the result can be a headache. Wearing sunglasses and a cap will help with this. Also, try to not run during the heat of the day.

Usually running-induced headaches are harmless. Taking an ibuprofen or pain reliever should also help. As with anything, if these headaches last more than a day or you start getting more serious symptoms, please see your doctor. It could be something more serious than simply a running headache.

Fitness For Rock Climbers

Climbers need to have a high amount of muscular endurance, with the body being able to deal with the build up of lactic acid that the muscles will produce. There also needs to be a high amount of power as well a tremendous amount of strength, especially in the latissimus dorsi (back), forearms and hands. Having a high amount of stamina is a must as you can be climbing for hours at a time and is especially important as altitudes increase.

When I have worked with climbers, we have concentrated working on the back muscles, shoulders, forearm and hand muscles and the core muscles. I use a variety of exercises to help the above muscles and body functions. They include, but not limited to deadlifts, squat variations, pull up variations, rows, press variations and clean variations.

The deadlift is one of the best exercises you can, regardless of whether you climb or not. It works around 200 muscles in the body, not to mention the back, arms, legs, glutes and gripping muscles. I do this exercise two different ways. I get my climbers to do a heavy deadlift day, working up to 90-95% 1 rep max (RM) for 1-3 reps. I then get them doing dynamic work 3 days later, working on pulling quickly from the ground. I would get them working at about 55-60% 1 RM and doing 8 sets of 1 rep with about 30-45 seconds rest between sets. I would supplement this lift with exercises such as high pulls, cleans from the floor and hang cleans.

I will occasionally supplement heavy deadlifts with heavy front squats. Like deadlifts, squats are extremely tough on the body and work around the 200 muscle mark too. Front squats, especially with an Olympic grip, put a lot of strain on the mid-section and back muscles as the weight forces the body to keep back muscles tight, allowing the chest to stay up.

I do a lot of pull ups with my climbers. We do wide grip, neutral, palms back, towel pull ups, fat grip pull ups all with a full range of motion. I get my climbers to go from a dead hang on every rep. Again, I do very high weight pull ups for few reps, adding weight around the climbers waist (I had one guy pulling an extra 40kg for 5 reps) to no weight at all. On these days, I get them to pull as quickly as they can. For those powerful enough, jump pull ups and muscle ups will be prescribed. I do these for sets of 3-5 reps, really focusing on powering up.

Obviously there is a lot of forearm and grip work done. I vary the exercises from simple static holds to wrist flexion and extension. Some static holds I like to use are plate pinches (placing two 10kg plates together and pinching them together on the smooth sides), dumbbell holds and barbell holds. I might also make it a more conditioning exercise by doing farmers walks and make it even harder by adding my fat gripz to the bar. Hammer curls and reverse curls are also thrown in occasionally for forearm and biceps strength.

In my personal training sessions with my climbers, I get them to do press variations such as single and double arm dumbbell presses, push presses, Arnold presses and bench presses and press ups. This is to help strengthen the shoulder girdle muscles and shoulder muscles. I will also use dips to help with shoulder strength and triceps strength. I do these exercises for higher and lower reps and use a variety of weights.

For the climber, core muscles are very important. A favorite of mine is the Roman Chair Twist, where the climber lies back and then twists from side to side. This will engage the rectus abdominis, tranverse abdominis and internal and external obliques. Other core exercises are variations of the plank hold, ab wheel or barbell role outs, hand walk outs from the toes to nearly flat and back up, hanging knee raises and weighted Janda sit ups. I do these with a slightly higher rep range.

For conditioning, I will do short intense circuits as slightly longer interval training sessions. The circuits could be anything from a tabata circuit (20 seconds work, 10 seconds rest, repeat until 4 minutes is done) to one exercise done for 10 reps with a minutes rest and performed again (McPhee burpees are good for this). I will also do high intensity interval training (HIIT) working with high intervals from 30-60 seconds with rest periods of 1-2 minutes. I will get my climbers doing this for around 10 minutes to 20 minutes tops.

Stretching is must as it will help you become more flexible, but keep you flexible. I use a range of stretching techniques, including PNF stretching. Flexibility is extremely important in the lower body and I work on improving the range of motion in and around the hip joints.

Have The Right Running Mindset

Everyone has 24 hours in a day. It’s what you do with them that counts. Make running a priority in your day. Here are some tips for doing just that.

Make an appointment with yourself for your runs. Put it in your appointment calendar if you have to. If you have kids, see when your spouse or someone can watch them while you workout. Maybe you can run early in the morning before your spouse goes to work.

Maybe you need to work it in to your lunch break or after work. Whatever you need to do – do it. And, stick to it. Talk to your loved ones and tell them you are getting serious about your running. I’m sure that when they know that you are committed, they will be more than happy to help you out. And, I’m sure they will become great support and your cheering squad!

Have the mindset that your running time in non-negotiable. It’s something that you are going to do everyday just as you shower or brush your teeth. That may sound weird to you, but that’s how you need to feel. I know it’s non-negotiable with me.

Remember why you want to run. Probably to look and feel better and to stay healthy for life. Isn’t it worth it to make sure you take time to take care of yourself?

You need to adjust your attitude to “I am a runner” and that will start you on the path of having the right mindset. Once you start thinking of yourself as a runner, you will make sure that you will do whatever is necessary to stay one!

About Principals of Climbing

There are several people who are planning to climb the mountain, for them to experience the feeling that professionals do. These professionals are looking for excitement and thrill, that is why they often climb mountains that are extremely high. Some of the popular mountains that these professionals climb are the, French Alps, Andes, Mount McKinley and Himalayas. If this is your first time to climb mountains like these, then you have to know how to properly instruct for things like, hypothermia, frost bites, and avalanche and bone chills.

If you are planning to climb these kind of mountains, then you have got to know that you need to educate several things, to be able to survive climbing mountains like these. You had better also know the forecast weather, for you to understand the snow and as well as the glacier travels that you might experience while you are climbing the mountain. Always remember that you also need to make sure that you will reach the peak of the mountain safely and of course alive.

Mountain climbing is a sport that is risky. Not all mountains are safe, and friendly. There are some that are considerably dangerous to climb, because of the very steep walk ways. There are also wild animals that are out there, and if you are not used to these kind of animals, then I think that you had better not go on a climbing, unless you are with a professional climber. But you cannot help but always put in mind that you should also know something about the mountain, even if you are with someone who is familiar with the place. In this way, you are letting yourself be familiarized and be knowledgeable about the place that you are in. You can try researching about the place that you and your friends plan to go.

This exciting sport is worth a try. But always remember to stay safe, and let your friends and your family know your whereabouts, for them to know where to look for you in case of any problem.

Tie A Figure Of Eight Knot

There are three things to remember when making a figure of eight knot and once you do, you will never forget how to tie this knot again:

Make a head; Strangle it; Poke it in the eye.

Now that might sound a little gruesome, but here’s what I mean.

  1. Take hold of a length of rope in both hands, it can be thin rope or thick rope, it depends on your needs. Bring the pieces together to form a loop in your left hand; This is ‘The head’.
  2. Keep hold of this loop (head) and using your right hand wrap the loose half of the right section of rope around the back of the loop clockwise; Thus ‘Strangling’ the head.
  3. Now, take the right hand piece of loose rope in your right hand and insert the end through the front of the loop; So you are ‘Poking the head in the eye!’
  4. Pull both loose ends apart and this tightens the figure of eight knot.

This knot can be used to secure just about anything but is especially useful when it comes to securing a belay for rock climbing. It is a good knot for securing to another rope and can be tied or untied very quickly and easily.

For an even stronger knot, which you can loop onto a bar, hook or pulley, you need to follow the knot through again with the remaining rope before you have tightened it. Literally put the remaining rope through the same holes as the original knot while following the direction the original rope went. This is now called a follow through.

To attach the knot onto a belt loop or pulley, simply follow steps 1 to 3 but before pulling the knot tight, loop one end of the rope through the belt loop or pulley required and then continue with the follow through process. This is called a figure eight loop follow through.

Hydration For Runners

Water can enhance your muscles in many different ways and here are some of them:

  • Promoting maximum muscle mass: the muscles on your body consist of over 70 percent water. Because of this, proper hydration will promote your optimal muscle size. Dehydration can negatively impact your body composition and shrink your muscles.
  • Developing your muscle strength: a smooth and efficient muscle constractions require water. By drinking enough water, you will be able to lift weights with your maximum strength and run at your maximum pace during your workouts. Being dehydrated will limit your muscle strength and limits your performance during workouts.
  • Recovering tired muscle: studies show that sufficient water intake has a positive effect on protein synthesis and accelerates the rate of your muscle recovery. On the other hand, dehydration reduces the ability of your body to use protein and slows down muscle recovery.

Okay, by now you have gained enough knowledge on how water can benefit your performance in building your muscle and running endurance. So, all you have to do is to make sure that you are drinking enough water. Follow these steps so you can drink the amount of at least eight glass of water per day to stay hydrated:

  • Vary your water intake: people often find water as bland and boring. This makes it difficult for them to drink enough water. However, the good news is that water can come in many different forms and you need not to drink pure water only to keep your body hydrated. For example, you can drink coffee or tea to hydrate. You can also eat water rich fruits and vegetables as alternatives for your daily water supply.
  • Use reminder apps: today’s technology can help you to drink enough water each day. There are plenty of apps out there that can remind you the time to rehydrate. You can also use an old school alarm clock to remind you to refill yourself with water every few hours.
  • Always start and end your day with a glass of water: developing this habit will help you maintaining your hydration levels and prevent you from being dehydrated when you go to bed at night.

Dealing With A Bad Road Race

The first thing that you want to do is to go over the race in your mind and figure out what went wrong. Was it the weather on race day? Do you not train as hard as you should have? Did you go out too fast? Were you just feeling bad that day? Was the course tougher than you thought it would be? Did you eat something that you shouldn’t have the day before. Figuring out why the race didn’t go as planned is important so that you will not repeat it again for your next race.

Make sure that you make notes about the race in your running log. As you go back and review past races, you’ll see what you learned from that racing experience. Having this written down that you can review later will definitely be a help.

Talk to other runners about your race. Every runner has had one of those races. Talking with others about their experiences will make you realize that you’re not alone – and they may even help you with what went wrong.

Register for another race as soon as you can. Don’t let that bad race keep you from getting back out there. Getting your mind set on training for another race will help you to forget that bad one and concentrate on your next race. Having that bad race is a great motivator for training hard for your next one.

Just remember that even the professionals have bad races, also. I’m sure that you’ve read stories about runners that have a bad day – even at an important event as the Olympics. So, remember that you’re not alone. All runners have those days. The most important thing is to mentally deal with it and not let it keep you from entering other races. Hopefully if you have one of those bad race days, these tips will help you to get passed it and on to your next – and successful – race day!