Thinking of Distance Running

It’s Not Too Late to Start: Tips for Training for a Distance Run

 

Has cheering for Team GB this Olympics season inspired you to go for gold in your own distance event? Across the UK we’re seeing more and more fitness fans and amateur athletes  hitting the pavement, training for big road races over the next few months.

Running is a popular way not only to stay in shape, but also to introduce yourself to the thrill of competition — and all you really need to get started is some hardy resolve and a good pair of running shoes. So, even you haven’t got Usain Bolt‘s speed or Mo Farah‘s endurance, you can still chase your personal best (and along the way, reduce your risk of diseases like diabetes, heart disease, cognitive decline and even cancer).

Below is advice from fitness gurus Patrick McCrann, head coach of the training website Marathon Nation, and Jenny Hadfield, running and fitness expert and author of Running For Mortals, to help you train safely and effectively this summer.

Pick the Training Plan that Works Best For You 
There are any number of marathon and half-marathon training schedules available on the Web. Peruse them all to find the one that matches your current training level and progresses from there. “Your current training should match the first week of the training plan,” says Hadfield. “If it’s very similar to what you are doing now, it’s a great program for you. If it jumps up to a much higher mileage than what you’re used to, it’s a risky program.”

Be honest with yourself about whether you’ll be able to stick with the plan: can your current life schedule — work, school, family or other obligations — really accommodate the weekly structure of the plan? “High-mileage plans or multiple-track workouts might sound appealing, but if your life dictates otherwise, you’re going to set yourself up for a very difficult training period,” says McCrann. “Once you’ve worked around that, find a plan that’s just hard enough to test you, but not so hard that you will be burnt out before the big day.”

Scan each plan’s scheduled long runs and review the weekly layout carefully before making your decision.

Wear the Right Kit
The most important piece of equipment is your shoes, but a few other key pieces of clothing will make running a lot more comfortable.

• Running shoes: Fit and comfort rule here. To find the right shoe for you, head to your local running specialty store to learn about your particular needs (runners with flat feet will wear a shoe that’s vastly different from those that work for high arches, for example) and fit yourself with the shoes that match your specific running style.
• Sports bra: For women, the right sports bra can make all the difference. Make sure you use a bra that’s designed for high-impact activity and is structured enough to support you, especially if you have big breasts. “When you don’t have good support in the form of a bra, you tend to hold your chest forward and tight which restricts your breathing,” says Hadfield. “It will help your form if you wear something that’s fitted and geared toward high-impact activity.”
• Wicking fabrics: Workout clothes made of special wicking fabric are useful during all training seasons. Unlike 100% cotton clothes, these synthetic fabrics draw sweat off the skin to the outside of the clothing, keeping you cool in summer and warm in winter.
• Fitness Gadgets: There’s an overwhelming number of fitness gadgets and products on the market boasting performance-enhancing features. Personally, we don’t think you need a lot of gewgaws to train for a race. Keep it simple with a digital sports watch to track your time and pace.

Fuel Up with the Right Food and Drinks
Glycogen is the body’s main source of energy during high-intensity activity. When your body’s glycogen storage depletes, your muscles begin to fatigue. So, you need to replenish your levels by consuming small amounts of carbohydrates when your runs last longer than 60 minutes. Here are some general guidelines for recharging during training:

• Runs under 60 minutes: Stick to good old H2O. “I am a huge advocate for keeping things simple,” says Hadfield. On short runs, she recommends drinking according to your thirst. “You don’t want to go out and powerload on water. Your body will tell you how much water you need,” she says.
• Runs longer than 60 minutes: As a general rule of thumb, take in about 4 oz. of fluids for every mile you run. So that might mean pausing for energy gel, a sports drink or similar energy source roughly every 30 to 45 minutes, depending on your level of effort. While sports drinks, coconut water and gels are popular with runners, you can also try pitted dates, honey or sweet potato mash (if you can stash them easily on your run). Keep a log of your snacks during your training to find what works best for body so you know what to have on hand for race day. “Remember that every run is a chance to practice your fueling plan for race day,” says McCrann.

Let Your Body Rest and Recover
Don’t underestimate the benefits of giving your body a break. “For beginners, I think recovery is even more important than training. You can’t have a great race if you show up overtrained and beat up,” says McCrann. “No one has ever said they feel ‘too rested’ on race day.”

All training schedules have built-in rest days — take them. First timers should use their days off to rest fully and let their muscles recover. Stronger athletes may want to do some active recovery and take a yoga class, bike or swim on their off days; pick an off-day workout that doesn’t risk injuring you before race day. Regardless of your training level, your body needs a break from the impact of running. “The difference between exercising in general and training for something is that training is progressive. Week 1 is going to look very different from Week 6 of a training plan,” says Hadfield. “The goal is to progress your mileage and time. In order to do that safely, you need to build in rest days.”

Your body will tell you when you need some real time off. If you’re feeling tired and exhausted, turn down the intensity of your workout or just take a day off.

Find Your Motivation
When your legs feel like rubber and all you want to do is lounge on the couch in front of the TV, you need an extra push to lace up your shoes. One thing to consider is choosing the right goal from the start — like a race that really excites you, says McCrann. “That can be a race with a distance that’s longer than usual, one that’s unique like a night race or more challenging like a trail run,” he says. Also, many races are organized to raise awareness or fund raise for various causes and charities; if you’re passionate about a certain cause, sign up.

Also, find a local training group or a running partner who can motivate you and keep you accountable. “Motivation from others is so valuable and also a great way to learn tips for how to better your runs,” says Hadfield.

Don’t Forget to Have Some Fun
Take your time with your runs, and don’t be too hard on yourself. Remember that you’re running because you actually enjoy it. “You’re going to have good days and you’re going to have challenging days,” says Hadfield. “The good days keep you going and the challenging days humble you.” But each run gets you closer to the finish line and with that you can think back to the day the dream of completing the distance run and know you can achieve your goal.

The pain, trials and tribulations are forgotten in those moments you cross the finishing line and realise you have travelled down the road of success and proved to yourself that you can do it.

Continuing the Execrcise Idea

Six great ways to get fit outdoors

Experts share their favourite ways to shape up and have fun outside.

WebMD Feature

Medically Reviewed by Dr Sheena Meredith

You've been indoors most of the winter, with just a treadmill for company. And then you hear it -- the siren call of warmer weather, calling you outside.

You'd be wise to heed that call. Pleasant temperatures and the visual interest of your surroundings cannot only motivate you to exercise, but help you enjoy it more, experts say.

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"And if you love doing an activity, you're more apt to do it regularly", says exercise physiologist Robyn Stuhr.

But what should you do once you get outdoors? Fitness experts who spoke to us gave us their picks for some of the best (and most enjoyable) fitness activities out there: walking, jogging, cycling, swimming, hiking and kayaking.

Walking

You say walking is too pedestrian? Actually, it's one of the best lifetime sports.

"It's easy on the joints, you don't need a lot of fancy equipment, and you can burn calories, even though it's a more modest amount compared to some other activities", says Stuhr.

Current national guidelines recommend exercise (such as brisk walking) for 30 minutes, most days in a week.

According to the guidelines, walking for 30 minutes, 5 days a week, at a brisk pace will help ward off chronic disease.

"Your risk of heart disease, diabetes and high blood pressure go down as a response to just increasing your level of physical activity", says Stuhr.

Beyond that, if you're trying to lose weight, you should shoot for 60 minutes of walking most days of the week. To keep weight off, get 60-90 minutes of walking most days.

Sound daunting? The trick is to incorporate walking into your daily life and break the time into several manageable spurts. Consider walking the children to school or the bus stop in the morning, hoofing it to pick up a bag of groceries or run errands at lunchtime, and walking the dog or taking a stroll after dinner each evening.

Equipment Needed: Good athletic shoes are all you need.

Pros: Walking is a weight-bearing exercise (which means it's good for bone health) and helps build cardiovascular endurance. Almost everyone can do it, regardless of fitness level.

Cons: You may not lose weight as quickly as with some other forms of cardiovascular exercise.

Jogging/running

Jogging is terrific for your heart and lungs, and it improves your stamina. If you're trying to lose weight, it can burn calories more quickly than walking.

"On the negative side, running does put more stress on the joints -- the knees, ankles, and hips", says Stuhr.

The key is to start slowly. The general rule is to increase your time or distance by no more than 10% each week.

"The reason we make that suggestion is not because the heart and lungs can't handle it, but the joints and muscles are a little slower to adapt to the stress of vigorous exercise", Stuhr says. Too much too soon, and you can develop tendonitis or a variety of muscle or joint problems. 

Equipment: It's important to get a good pair of running shoes, and, for women, a good quality sports bra. Pay attention to the surface on which you run. Paths and grass are softer, but they're uneven and could have holes. Concrete is harder, but good shoes help absorb shock.

Pros: Running is an excellent cardiovascular exercise. A 68 kilo (150-pound) woman can burn 306 calories running for 30 minutes at 8 kph. A study published in the Archives of Internal Medicine in 1999 found that aerobic exercise like running might be as effective as medication for treating depression in some people.

Cons: Running can be hard on muscles and joints and can cause injuries such as shin splints and tendonitis.

Cycling

Not only is cycling an excellent cardiovascular exercise, but you can really explore your area by cycling to different neighbourhoods or in parks, bike paths or trails. Many people cycle to work.

While running tends to target the hamstrings (the muscles in the back of your thighs), cycling uses the quadriceps (the muscles on the front of the thighs) more.

It's important to make sure your bike is fitted properly to your body; otherwise, you'll put too much stress on your back or knees.

"I recommend finding a bike shop or a demo programme where you can try a bike out", says Tonya Laffey, a professional mountain biker and founder of MTB Chick Racing. "I would highly recommend getting a fit kit, which measures you for the bike".

When you're getting started, you want a softer seat but not one that is too wide, or you won't be able to get behind it, Laffey tells WebMD. If you're a woman, try a women's racing saddle. It will be more comfortable but may take some time to get used to.

If your gym offers spinning classes, they can help you prepare for biking outdoors.

It's also a good idea to learn basic bike repair, Laffey says.

Equipment: You need a bike, a helmet, and gloves with a little palm padding, which will absorb vibration and cushion your hands in a spill.

Pros: Biking is fun, can be used as transportation, and works different muscles than walking or running.

Cons: Equipment can be expensive. Cycling isn't weight-bearing exercise (the type that helps build healthy bones), so you'll need to couple it with strength training or another form of weight-bearing activity for optimum fitness.

Six great ways to get fit outdoors

Experts share their favourite ways to shape up and have fun outside.

(continued)

Swimming

Swimming is a wonderful cardiovascular conditioner that also tones arms and legs, and it's very easy on the joints, says Stuhr.

In fact, it's perfect for people who have muscle or joint problems. The weightlessness of the water helps them exercise pain-free.

Swimming will increase your stamina, can help ward off diabetes and high blood pressure, and relieves stress, Stuhr tells WebMD.

Equipment: A swimsuit and maybe goggles.

Pros: Most people already know how to swim; it's fun, refreshing, and forgiving of excess weight or physical disabilities.

Cons: Not everyone has easy access to pools, lakes, or the ocean. Swimming is not weight bearing, so you should pair it with other activities such as walking or lifting weights.

Hiking and rambling

Hiking uses a lot of up-and-down movement, so you get a tremendous leg workout along with the cardiovascular benefits.

Not only that, but hiking provides a relaxing atmosphere for a workout that doesn't seem like a workout at all. Listening to the birds and a babbling brook, and enjoying the cool breeze of the forest provides a break from daily stresses, says author Sheri McGregor.

Hiking is also a great sport to do along with a friend or partner. But it does require some preparation.

"A beginner should do a little research and find short hikes that offer good scenery without too much difficulty or special equipment", McGregor says.

Beginners should also be aware of potential dangers in their area. wasps, mosquitoes, biting flies, bees can be an issue.

You'll also need to dress for quickly changing temperatures -- think layers. And be sure you know if water is available where you're heading. A good regional hiking book with area footpaths and trails is a great investment.

More difficult hikes offer a sense of accomplishment. McGregor and her spouse do "extreme" hikes, requiring intense boulder scaling that engages the mind as well as the body. For extra adventure and challenge, you can backpack.

Equipment: You'll need a good pair of hiking boots, a backpack (to carry water and supplies), and possibly a walking stick.

Pros: Hiking is a great leg, ab, and bottom workout, and it helps build cardio endurance. A 68 kilo (150-pound) woman can burn 200-plus calories hiking 30 minutes.

Cons: Unless you live near hiking territory, this is generally a weekend-only activity. Try walking, jogging, or another activity for your weekday workouts.

Kayaking

Kayaking is primarily an upper-body sport, but it also works the muscles of the centre of your body, back, and stomach.

In fact, "many beginner kayakers fatigue early because they rely mostly on their arms rather than their core", says Brian Clark, a kayaking enthusiast.

Beginners should start by taking a class or clinic in a pool or flat-water location.

"You'll learn how to roll the kayak, paddling technique, read the river and what to do for problems like getting pinned against rocks", says John Benson, a university recreation director.

To prepare your body for kayaking, pay attention to working out your shoulders, abs, and lower back. It's also important to work on your flexibility, Clark says. Pilates and yoga are helpful for this.

Equipment: A kayak, a helmet, a personal flotation device, and safety gear such as throw ropes. A neoprene or wet suit is good to have in cooler weather.

Pros: If you love the water, kayaking is a fun and scenic way to work out.

Cons: Equipment is expensive, and you need training before you hit the water on your own. For most of us, this is a weekend-only activity.

Excercise is the Next Step Forward

There are many ways to excercise and it really does depend on your level of current exercise and fitness. 

If you havent done much or very little physical excercise then why not make time for yourself to go out for a 20 minute walk everyday.

To some that may seem difficult or not easily achievable because "I dont have time! There is no where to walk, I dont want to go on my own" I am sure you have to go the shops  and most people have one within 20 minute walk away. If you are working why not consider a walk at dinner time. Just to get away from the work environment can do wonders to the body and mind. Pop your i pod earphones in and have a walk and forget the toils of the previous few hours and allow the mind to settle ready for the post dinnertime work.

Dont forget to take your water to sip on the way. If you dont want to go on your own get a work colleague to go with you or a member of the family to have a wander to the shops with you (they can carry the shopping back!)

Build yourself up gentle and just enjoy it. 20 minutes a day is all it takes to increase your fitness and by leaving the car behind you will see things in your neighbourhood you never knew was there.

If you have a fair level of fitness and currently exercising there is a question that quite often gets asked.....

"Is there an order to working out? In other words, should I do weights first and then cardio?" 

Working out is always good for you. The good news is that, whether you do it before or after weight training, cardiovascular exercise like running, swimming, biking or machine-work will improve everything from your heart health to your mood to your chance of avoiding many cancers. And lifting weights helps with everything from bone density to metabolism.

But according to exercise physiologists and personal trainers that have been asked, the order of operation can change depending on a person's goal.

"This question is one of the biggest questions on people's minds when they go to the gym," says personal trainer and HuffPost blogger Jeff Halevy. For those who are seeking weight loss, cardio should come first, but if gaining muscle mass is the goal, it's time to hit the weight room first. But why?

Let's start with the muscle-building scenario. "Doing cardio first will induce fatigue that may compromise technique and possibly increase risk of injury," explains Fabio Comana, director of Continuing Education for the National Academy of Sports Medicine. Exhausting oneself with a big run right before weights and resistance training doesn't just up the risk of injury, it also means you'll have less energy to throw into a really good weight training session.

On the other hand, if you're looking to lose fat, Halevy recommends doing interval cardio training before getting started on weights. As he explains, the cardio will deplete your body's supply of glycogen -- the stored form of glucose in muscle cells and a primary material in our energy storage. Once glycogen is depleted, the body turns to more long-term storage sources, like fat.

"If your goal is strictly a lean body -- not to be strongest, or most powerful, but achieve maximal leanness -- I always recommend implementing high-intensity interval training at the beginning of each workout," says Halevy.

But that doesn't mean weights aren't important for fat loss. In fact, when it comes to analyzing the percentage weight loss that's comprised of fat versus lean tissue like muscle, weights have cardio beat overall.

"Resistance training should always be a consideration," explains Comana in an email. "Mother nature will help us lose lean tissue naturally (23 percent in women between ages 30 and 70), that we need to preserve. Diet and cardio also results in lean tissue losses (68 percent fat, 22 percent muscle / lean tissue). Whereas diet and resistance leads to 97 percent fat loss, and only 3 percent lean tissue loss."

There may be other reasons for doing cardio first. As Comana points out, many more people are familiar with cardiovascular exercise, so it will seem less intimidating and is thus more likely to happen. If the weight room is daunting enough to prevent a workout session, it's worth getting started on cardio and working your way up. And if another health goal -- say Type 2 diabetes or hypertension prevention or treatment -- is the priority, Comana recommends cardio over resistance. "Some diseases are better managed with cardio first, then introducing resistance training later," he told Healthy Living.

It's important to get the opinion of a doctor and certified personal trainer or exercise professional before proceeding, but the takeaway is simple: if you're exercising, no matter the order, you aren't doing anything wrong. Depending on your goal, you may want to choose one type of exercise over the other. Of course, you could alternate days and avoid the question entirely.

Helpful Diet Recipes

 Ideas on eating healthily
With so much information around and so many thoughts on a healthy diet you can sum up so much of it with some easy to remember details.
Ensure you eat plenty of fruit and veg, cut down on your sugar intake and drink plenty of water.

How do you make sure you have your daily intake of fruit and veg a day?
If you want a snack don't go for the chocolate bar or crisps, help yourself to an apple or orange. Put a fruit bowl on your desk at work and put a fruit bowl on the dining room table or in the living room. It will not take long to form a good habit of thinking FRUIT not chocolate.

If you find it difficult to ensure you consume your required intake of fruit and veg we recommend you use Five a Day+ from Xenca.
A scientifically blended mixture of 21 of the worlds greatest super foods, a spoonful of Five a Day+ mixed with your favourite juice or smoothie gets your day off to a great start and gives you 5-7 portions of fruit and veg a day.

 

With some small changes in thinking and eating you can help yourself and others around you become healthier.