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.
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!
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.
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.
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.
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.
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.
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.
Most runners spend at least a portion of their runs outdoors, especially as the weather gets better in the spring and summer months. Running outside is a great way to get through those challenging runs by having more to look at than the treadmill in front of you at the gym, which is a great tool to keep your mind active. While there are many benefits to running outside, doing so increases your exposure to the sun’s harmful UVA and UVB rays. Over time this exposure can increase your risk of skin cancer.
It is recommended to wear sunscreen while spending any time outside but many runners find the greasy feel of sunscreen unpleasant. Wearing a pair of running arm sleeves with a high UPF factor is a great solution. These sun sleeves are made by a number of manufacturers and can block 97.5-100% of the sun’s harmful rays. If you are a casual runner or a pavement-pounding veteran, the sun protection that running arm sleeves offer is one of the top reasons to have a pair in your running kit.
How often do you start a long run when it is a little chilly outside and then end up around mile 4 regretting that extra layer you put on? It happens to the best of us. Even if you take off that long sleeve tee, you’ll have to carry it with you for the rest of the run. Which leaves you with two choices, be too hot or deal with the annoyance of a shirt tied around your waist and slog through the rest of your run.
This is where the beauty of running arm sleeves comes in. If you had a pair, you could start your runs comfortably warm, and then just slip them down toward your wrists when you warm up. Worst case you have to take them off, which is easy to do while staying on that 8 minute pace. They can easily be tucked into your amphipod belt or case and be out of your way, adding little extra weight to carry. This works great if your run travels through some forested areas that are noticeably cooler than the uncovered portions of your route.
Some runners use compression sleeves for arms to help reduce swelling induced by longer runs. This swelling is due to muscle vibrations and tears, which induce an inflammatory response. This draws excess fluid into the arms. Wearing compression arm sleeves helps prevent arm swelling.
Compression arm sleeves can also be used as a recovery tool. After a long run simply put on a pair of recovery compression arm sleeves. These compression sleeves increase blood flow, which helps the removal of lactic acid that built up in your muscles during your run. This speeds the amount of time it takes to recover from a long run and also reduces muscle soreness.