You need to take in carbs during your runs. The rule of thumb is that you need to take in 100 calories after your first hour on the roads. Then, you need to take in another 100 calories every 30-45 minutes after that. Luckily, there are several products out there that are convenient and can help you accomplish this.
Energy gels popular among many long distance runners. They are absorbed quickly after you take one. And, most of them are generally 100 calories, so it’s easy to know how much to take. All you have to do is to open them and take them in. No chewing – just a gel-like consistency. CarbBoom is my favorite of the gels – I love their Orange-Vanilla flavor. The only downside of gels is that sometimes if the package doesn’t open correctly, you may get a little sticky. But, overall, gels are great for a shot of convenient energy when you need it.
Recently companies have come out with even more convenient energy products. You can get Jelly Belly Sport Beans. Who know eating jelly beans would be a good thing? These are very convenient and not messy at
Every runner has had those days. The key is to get through it and finish up your run. Believe it or not – sometimes running is more mental than physical.
So, how do you get a little extra motivational push to get through your run? Try positive affirmations for runners! Affirmations are defined as something declared to be true; a positive statement or judgment. Affirmations are powerful if you are feeding your mind positive statements. I am a firm believer in positive in all areas of my life. In my personal life – my business life – and my running life.
A positive, motivational energetic affirmation can help you get rid of the negative self-talk that may happen on a hard run. You know the negative self-talk: “I’ll never make it up that hill”, “I just can’t run anymore”, etc. More positive self-talk will help your self-confidence – and so will you.
Think of a one line statement that you can say to yourself over and over when you need that little extra push. Two of my favorites are: “I am a strong and healthy runner” and “I run all distances with ease”.
First of all, I’d been using a Garmin Forerunner 405 on my runs for several years. I really liked that watch – but it had many bells and whistles on it that I really never used. The perfect running watch for me would be one that simply kept how far I had run (so I could know when to turn around if I was running out and back and how fast I had run each mile). In addition, I did like to know what my overall pace was for my run. I’m a simple runner – and I wanted a more simple watch.
The Garmin Forerunner 10 seemed to fit that bill perfectly. My prior Forerunner was a little larger was a little bulky for me. I do have a smaller wrist – and sometimes the bulkiness of the watch annoyed me. The Forerunner 10 is smaller – but the numbers are still easy to read. (For those of us that are a little older).
Another thing that I really like about the smaller Garmin Forerunner 10 is that it uses button instead of the touch bezel face of the prior Garmins. The bezel would need
Most of the rules that apply to lighter runners also apply to Clydesdale runners. However, there are some things that you need to be aware of and may need to modify your running. Now, I will be talking about “heavier” runners. That is not meant to be detrimental in any way.
First of all, you need to be careful about increasing your hard running. You still want to do long runs, speed work, hills, etc. that all runners should be doing. However, you need to be careful when increasing your mileage and running fast. You are carrying more weight and therefore you are exerting yourself more. So, it is even more important that you listen to your body.
Make sure that you are staying hydrated. You need more water than a smaller person for a couple of reasons. A heavier person sweats more than a smaller person and if a person that is in shape sweats more than a person that is out of shape. So, since you are a heavier person that is in shape – you need to make sure that you are getting plenty of water.
Shoes are important to Clydesdale runners.
From the starting point it seemed easy enough though, especially now that it was only 30km, how hard could that be, compared to 75km of Mossel bay? The route was of loose small rocks at the beginning and everyone was optimistic including your’s truly. I remember saying to one member of the well-known strong teams in the competition that this is going to be ‘child’s play’. I’ve done most of the difficult routes like Mossel bay Vasby, Mossel bay Khoikhoi Stamp, Polsmoor, Kanaland, Gaansbaai Endurance walking competitions to name but the few, so I did not expect much difficulty with Tulbah.
As I sat on top of Tulbah Mountain, thinking if only I could get water, I could exercise this advice (pour water over my head and the back of my neck), and maybe I would feel better, but where was I going to get water from? I only had a half 500ml of energy drink and was hoping to keep that until I could see the next water point a mile away. I had begged my team members to please leave me behind I would be OK and I would find my way back once I
Wearing a minimalist shoe causes certain modifications of the body that allow the exerciser to do more work with less demand on the body, such as more efficient stride lengths and frequency. And, it’s less fatiguing than running in traditional shoes because it leads to lower energy consumption, thereby delaying the onset of fatigue. Another benefit is that it helps to improve proprioception (the body’s ability to sense stimuli). When a runner isn’t encased in all that running shoe technology, the little sensors in his/her feet can actually feel the surface beneath and then allow the foot to react appropriately-thereby reducing injury and improving balance. And, it helps strengthen all those muscles in the feet and ankles because they are recruited more for support. Finally, most traditional running shoes have a heel lift. By removing this, it helps the Achilles tendon and calves stretch and lengthen, thereby reducing injuries such as calf pulls caused by short, tight tissues.
Now that you have decided to make the switch, transition slowly to running in this footwear because so much more ankle and footwork is required, and those muscles and tendons are not accustomed to the stress. Begin by doing
Pulled quads generally happen in runners because of the strength imbalance in the legs. Runners’ hamstrings are used more in the process of running and will get more developed and will be much stronger than the quads. This imbalance causes weakness which can result in a pulled quadriceps.
To treat a pulled quad, you need to use the RICE treatment that most runners are familiar with. RICE stands for Rest, Ice, Compression and Elevation. First of all, you want to try to stay off of it for 24 hours. Apply ice to the affected quad. You don’t need a fancy ice pack to do this – you can put ice into a washcloth and use it. You use only ice for 15-20 minutes at a time. For the first 24 hours, if possible, try to ice every 2-3 hours. This will help keep down the swelling.
Apply a bandage to your quadriceps. You can find quad wraps and elastic bandages at any drugstore or grocery store. Also, to help with the swelling, keep your ankle leg elevated. Taking ibuprofen will also help keep the swelling down.
When you continue running again (slowly), make sure that
Running used to scare me. I would literally run from just the thought of well, running! I never understood when people said to me how much they enjoyed running. How it cleared their mind. It was relaxing to them. What? When I ran, I did it because I had to for cardiovascular exercise. I did it because it was a healthy way to keep my weight in check. I did it because it was part of a training plan. I never did it because it was my “zen”.
I always told people who were “athletes” that I was not a runner. I was not a runner and when I did run I was not a good runner. Then along came the quote above from John Bingham. It got me thinking about all of those other “runners” out there. Were they all athletes and I was not? Were they all born to run? How was it that they were all better than me and I have been incorporating running into my active lifestyle for years and years? I decided to take the quote from John Bingham and apply to ME! I would like for all of you to do the same and
Icing a running injury is done for several reasons. First of all it will help reduce any swelling that occurs and reduce inflammation. The icing will decrease the blood flow to the affected area which will help reduce the pain. And, just the icing itself will help to numb the pain right away for some instant relief.
You want to make sure that you are getting the ice on the area as soon as you get in from your run. The sooner that you can ice the area, the quicker it will help. Studies have shown that icing really doesn’t help much if you wait 24-48 hours.
When you are icing your injury, move the ice around in a circular motion. You don’t want to let it sit in one spot very long. Basically what you want to do is to have an ice massage over the area. As you are icing, you should keep the area elevated. This will also help keep the swelling down.
Don’t ice the area for more than 15 minutes. You don’t want to ice for too long and possibly cause frostbite. Then, after about an hour, you can begin
Many old-school runners feel that you should stretch before you go out for a run. However, research has found that it is actually not good for you to stretch cold muscles. Stretching muscles before they are warmed up can cause injury. The best way to warm up before a run is to go for a walk – or just run your first mile slowly for a warm up.
If you still feel that you want to stretch before your run, you can go for a walk as a warm up and then do your stretching before you head out.
Stretching is fine after you come in from your run. Your muscles are adequately warmed up. However, if you have been on a longer run (90 minutes or more) be careful with your stretching as your muscles are fatigued. Make sure you are gently stretching those sore muscles.
Runners who are advocates for stretching also say that running will prevent injuries. Studies have found that this is not necessary the case. The studies show that running injuries are prevented more by strength training and balance exercises. However, stretching will increase your flexibility. And, in my opinion,