by: plcoll

Due to the uneven pavement, potholes and other problems women runner encounter when they are running they can develop foot injuries. Most of these runners end up with stiff feet from poor selection of shoes. In order for a women runner to be able to select the proper running shoe they need to know the criteria of a good running shoe.

Depending on the type of running program that the women are involved in make a great difference on the type of shoes she should get. Women that run distances of 25 miles or more per week is going to need a more durable shoe than a women that run a shorter distance.

The two most determining factors on which shoe you would like to try is the distance you run on each outing and how often you run each week. Knowing these two factors women can look for the proper shoe for the style and distance they run.

Many of the shoemakers have woman running shoes on the market but Adidas, Nike, New Balance, Reebok and more make the best shoes. The best womens running shoes will ensure safety, durability and comfort if the shoe is not comfortable do not purchase it because it will cause you to get blister and sores on your feet and make you prematurely tired. You also want to be sure to get good ankle support so you do not twist your ankles.

A lot of the low quality shoes do not have proper airflow and will cause you to develop sores, which can lead to infection. So do not compromise your feet to an inexpensive pair of shoes. Todays technology has come up with the full volume air sole that extends from the tip of the toe to the heel to ensure greater comfort and to aide in preventing sores from developing.

Cushioning is probably as important as airflow or maybe even more because we exert thousand of pounds of pressure on our feet every time we run. So it is very important to get a good shoe with the proper amount of cushioning without compromising the weight.

Keep your shoes as light as possible so that you are not carrying that added weight on a 25-mile run.

The price you pay for your shoe is the quality you are going to get. Do not be sold one of those inexpensive shoes because they look like their pricier counterpart. If you are serious about running the most important piece of equipment you will buy will be your shoes so do your homework and spend the money so you do not end up with severe injured feet because of a few dollars.



About The Author

Philip Collins is the Webmaster of rosesgiftonline.com where you can find information, articles and tips. http://www.rosesgiftsonline.com

Cross Training For Runners and Walkers - Why and How?
By Stephanie Atwood

I'd like to talk about cross training a bit because it can help you get in your needed exercise while dealing with all the challenges to your time, even when running isn't possible.

Cross training, for runners, refers to exercises that are different than running. For walkers, this means changing to another activity besides walking. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. At its simplest it just means doing an alternate activity to the one you prefer to do the most.

The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes at that 60% level or you are not replacing one activity with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace one exercise with another for equal cardiovascular maintenance. Other than that, the sky's the limit. Anything goes. Any activity will do.

This Coach's Definition of Cross Training for Runners and Walkers

Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer. The word walk can be exchanged for run IF it is power walking or "heart pumping hard walking".

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I'm on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end.

Your total workout will be a minimum of 30 minutes. This is why, in track workouts, we always warm up a bit before getting into the meat of the workout. This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardiovascular strength or capacity.

Stretching activities and other exercise, even if not rigorous, are important to us for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG from walking or running. I'm differentiating here to clarify my definition. More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

Want to know how to calculate your MHR Minimum Heart Rate (also Base Heart Rate). Look for my next article.

Stephanie Atwood, M.A. is coach of a women's fitness team in the Bay Area. A teacher and trainer at heart, she is currently certified as a personal trainer with AAAI/ISM and consults on sports nutrition. Stephanie's undergraduate degree was in "experiential education" and her M.A.in cross cultural business communications. Atwood is completing a book on women's fitness. Presently, Ms. Atwood is a Master's Runner and runs or walks almost every day. When we're moving, we're getting fit. It doesn't matter how fast we're doing it!"

Ms. Atwood is author of the weekly fitness E-zine The Weekly Pep Talk at http://www.TheWeeklyPepTalk.com and hosts the blog http://www.altbgo.blogspot.com This article, and many more are available for free reproduction if author is credited and links to the websites are kept intact. Thank you!

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By Laura Davis

Former Olympic champion Chris Brasher brought the marathon to London in 1979, after participating in the New York marathon he wrote an article for a British newspaper stating;
"To believe this story you must believe that the human race be one joyous family, working together, laughing together, achieving the impossible. Last Sunday, in one of the most trouble-stricken cities in the world, 11,532 men and women from 40 countries in the world, assisted by over a million black, white and yellow people, laughed, cheered and suffered during the greatest folk festival the world has seen."

He went on to question whether London could host such a festival.

Taking notes from the New York and Boston marathon Brasher began to develop the London marathon, securing the first sponsorship contract with Gillette for £50,000, setting the charitable precedent for the events future, and setting down several aims. One of which was to replicate the great success of the New York marathon and another of proving the UK's ability to organise major events.

On March 29th 1981 the first London marathon commenced with 20,000 applying to run, 7,747 participating starting off at Blackheath Common and Greenwich Park, and 6,255 making it across the finish line at Constitution Hill; the finish line has since moved to Westminster Bridge and then on to the Mall. Since this time the event has continued to grow in size, stature and popularity with a capacity 46,500 accepted entrants each year. In all, a total of 711,260 have completed the race since its inception with 34,497 runners crossing the line in 2008.

On its 25th anniversary in 2005, the course saw some dramatic changes with the course being rerouted to avoid the Tower of London cobbles and twisty road, much to the relief of participants, resulting in a 45 second time improvement for elite runners.

The London Marathon has experienced great success as a charity event, with many charitable participants dressing up in fancy dress in support of their causes. It is estimated that since its first run in 1981 the marathon has raised over 200 million for charities across the world. The bond between race and charity is so strong that one third of the places on offer are reserved for charities.

If you are looking to compete in a marathon, or the London Marathon next year then find a running friend to help you train at FillMyTime.com.

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By John M. Martinez, M.D.

Introduction

Muscle cramping is probably an inevitable experience for most runners and other endurance athletes and has to be one of the more common questions asked by patients in our sports medicine clinic. I'll cover the basics about the causes of the typical type of muscle cramps, as well review some of the medical literature regarding current concepts in treatment and prevention and try to explain some of the myths and misinformation about cramps.

What is a muscle cramp?

Muscle cramps or cramping is a condition that most runners have experienced. It is usually defined as a spontaneous and painful contraction or spasm of a muscle or a muscle group such as the calf muscles or hamstrings.

Are there different types of muscle cramps?

Yes, and also a number of different causes of muscle cramps. Muscle cramps occur in the well-trained athlete, the elderly and is also more common in women during pregnancy. Severe electrolyte or chemical deficiencies or imbalances may also cause muscle cramping, in addition to underlying neuromuscular disorders. The wide variety of people whom experience muscle cramps suggest that there are multiple or different factors or triggers for cramps.

The most common type of muscle cramp seen in athletes is exercise-associated muscle cramps (EAMC). Surveys of marathon runners and Ironman triathletes have reported a prevalence of muscle cramps of 30-50% and 67% respectively (Schewellnus).

What are the causes of muscle cramps?

Schwellnus and others have suggested that EAMC is actually a result of muscle fatigue and not due to other causes such as dehydration or electrolyte imbalance. Their current concept for the source or etiology of EAMC is that an altered or abnormal spinal reflex activity produces muscle cramping. As the muscle fatigues, the amount of relaxation time in between muscle contractions lengthens. If the relaxation time is too long, or a high rate of muscle contraction is required, such as during running, then muscle cramping may result. Cramping may also be a protective mechanism to prevent further injury to fatiguing or damaged muscle tissue.

What about sodium and other electrolytes?

Sodium and other electrolytes such as potassium and magnesium have been mentioned in the past as possibly causing exercise-induced muscle cramps, although there is little evidence to support electrolyte imbalance as a cause. The original work looked at miners and other workers exposed to high-heat environment. Two more recent studies by Nicol and Maughan have looked specifically at endurance athletes and were not able to identify an association between muscle cramps and changes in the blood levels of specific electrolytes. However, in some cases, runners and other athletes that have an excessively high sodium sweat rate combined with a low-sodium intake may suffer from cramps due to low sodium levels.

Who is more likely to cramp?

Which athletes are more at risk for EAMC? Manjra studied over 1300 marathon runners and found the following risk factors for EAMC among the runners:

* Older age of the athlete
* Longer running history
* Higher Body-Mass Index (BMI)
* Less time spent stretching, or irregular stretching habits
* Family history of muscle cramps

Manjra also found that the marathon runners were able to identify certain conditions that either appeared to aggravate or precipitate EAMC. These conditions included:

* Duration (or distance) of running
* Increased intensity of running
* Running hills
* Subjective feelings of muscle fatigue or poor race performance.

What are effective treatments for muscle cramps?

Treatment for exercise-induced muscle cramps primarily focuses upon passive stretching of the affected muscle groups, as well as correcting any identifiable muscle imbalances and weaknesses. Proper nutrition and hydration during competition and training are also important by preventing early fatigue and susceptibility to muscle cramping.

References
Bentley S, Exercise-induced muscle cramp. Proposed mechanisms and management. Sports Med 1996 Jun;21(6):409-20
Manjra SI, Muscle cramps in athletes, Sports Medicine thesis, University of Cape Town
Maughan RJ, Exercised-induced muscle cramp: A prospective biochemical study in marathon runners, Journal of Sports Sciences, 4 , 31-34
Schewellnus MP, Derman EW, Noakes TD, Aetiology of skeletal muscle 'cramps' during exercise: A novel hypothesis. Journ Sports Sci, 1997, 15, 277-285

Dr. John Martinez is a primary care sports medicine physician and medical director of Coastal Sports & Wellness Medical Center, a sports injury clinic in San Diego, CA.

Visit us at http://www.coastalsportsmedicine.com

Find more articles like this at http://www.mysportsinjury.com

Copyright 2008

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Running Safety - 7 Tips For Worry-free Running
By Jenny Stinson

Running has always been considered a pretty safe sport. You generally don't hear of runners being involved in accidents. There is the occasional runner/biker collision or even the runner being hit by a car. However, these are not common occurrences.

Whether you are a beginner or a seasoned runner, you should run smart and remember the basic rules of safe running:

1. Try to avoid running alone at night or in the early morning before it's light outside. If that's the only time you can run, then wear a head lamp and run in an area where there will be people around.
2. Run with a partner when possible. This is especially good if you are going on a long run in an area where there are not many people.
3. Wear reflective gear and/or bright colors so that you are easily seen by bikers, other people on the path, or cars (if you share the road with motor vehicles). If you run in an area where there are regular hunting seasons, it might be wise to wear an orange vest.
4. Run facing the traffic. If you have to run on streets with cars, pay attention to passing cars and be ready to jump out of the way if a car comes over into your path.
5. Run in familiar areas. This is important especially if you are by yourself. Be aware of cars or people who might be following you. Try to stay away from isolated dead end streets.
6. Vary your routine. Many of you probably run at the same time everyday - I know, I do. If you do have a regular running time, vary the route. Go south for a couple of days, then north - anything to break up your regular, predictable pattern.
7. Tell someone your route. This is not always possible, but it's more important on a long run than on a short run. It's also helpful in case someone needs to find you. You can keep a notepad on your frig with the date, the mileage, and the direction you're running.


Chances are you won't encounter problems while you're on a run. However, just like other things in your life, it's a good idea to be prepared for whatever may occur.

And, now I would like to offer you a free special report entitled, "Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health." Go to http://www.Running4YourLifeblog.net

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By John M. Martinez, M.D.

Weight training for runners, cyclists and other endurance athletes has an important role and place in the pre-season and in-season training programs and should not be an afterthought. In fact, many coaches use strength and weight training as an integral part of their yearly plan just like track interval workouts, long, slow endurance runs and hill repeats. You should approach strength training with the same preparatory building, periodization and recovery phases that you would with the rest of your training.

If you are already into your racing season, its not too late to add one or two days of weights. If you are returning back to weight training after a long break, you should know that the days of only doing low weight/high reps weight training all season long is over. In fact, most of your training is already low weight/high reps. For example, if you cycle holding a cadence of 90 RPMs for 2 hours that equals to 5400 reps (90 x 60 min) of light weight per hour. Most endurance athletes such as runners, swimmers and cyclists do this type of weight training day after day with their regular workouts.

A focused period of heavier weight training can pay big dividends by increasing muscular strength as well as improving neuromuscular firing patterns. Does that mean there is no place for a light weight and high reps strength training program? We use a light weight/high rep strength training period in the initial phase of weight training to prepare the body for the heavy loads we will demand of it later. We also need to ensure that there is sufficient connective tissue strength, core stability and body balance. A few functional strength tests can detect any specific weaknesses or areas that may need additional focus. For example, we may perform an overhead squat assessment and determine that you have extremely tight calves (while squatting your heels rose and your feet flattened or your toes turned outward).

Our first weight training phase is called Corrective Stabilization and focuses on identifying and correcting these weaknesses and imbalances. Skipping this important phase can lead to chronic injuries and a diminished performance during the season. The fix for all this is fairly simple and involves the use of a foam roller, stretching, and some modest strength exercises. A few other function strength tests round out the initial evaluation.

The Base Period is the next phase of weight training and focuses on a short period of low weight high rep training, developing proper form and technique, in order to prevent injury later in the program. An athlete unfamiliar with strength training may start with only one set of 15-20 reps and build up to three sets of higher (20-25) reps. The Base Period may seem boring but focusing on technique and will pay huge dividends later on. The types of exercises are general strength and multi-planer exercises like lat pull-downs, step ups, squats, cable wood chops, and as always core abdominal work.

Over the next 6-8 weeks we can begin to increase the weight, drop the reps, and enter into more sport specific movement patterns of the Sport Build Period. Much of the focus in this period is on the nervous system and teaching the body to properly fire the stronger muscles. In this phase we will increase neural drive and motor unit recruitment, essentially teaching the body to recruit and activate more of the specific muscle fibers that we already have rather than bulking up. For runners, triathletes and cyclists, the focus is on improving the recruitment of muscle fibers in the quadriceps, hamstrings and gluteus muscles. If you follow a proper progression you will still be able to do quality swim, bike and run workouts. You will also be amazed at how much stronger you are and how fast you recover. Article by Greg Griffin and John Martinez, M.D.

Dr. John Martinez is a primary care sports medicine physician and medical director of Coastal Sports & Wellness Medical Center, a sports injury clinic in San Diego, CA.

Greg Griffin is a nationally-certified personal trainer and top age-group triathlete at Coastal Sports and Wellness.

Visit us at http://www.coastalsportsmedicine.com

Find more articles like this at http://mysportsinjury.com

Copyright 2008

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Running in Hot Weather - 5 Tips For Hot-Weather Running
By Jenny Stinson

Running in the summer can be challenging if you live in a really hot climate. Having trained for marathons while living in Chicago, Louisiana, and Idaho, I've literally trained in all weather conditions for running outdoors. With proper clothing and training techniques, you can run in any climate.

With summer approaching, here are 5 tips for running in hot weather based on my own running experience:

1. Run in the morning. Generally, it's cooler and less humid in the morning. And, summer air quality levels are worse late in the afternoon. When I lived in Louisiana, I couldn't get up early enough to beat the heat. But I could beat the sun. Now, I do the majority of my training in Idaho, where the hottest part of the day is around 5 pm.
2. Stay hydrated. Drink, drink, drink - before, during, and after your run. And, don't wait until you feel thirsty. If you run on a path where there is no water, plan your hydration. Use a water belt, or plan to pass a convenience store where you can buy water or use their water fountain.
3. Dress light. Wear both lightweight, wicking material and light colors. Stay away from cotton. Most running clothes are made of moisture-wicking fabric designed to keep the sweat away from your skin and it allows for air circulation, thus keeping you cooler. Cotton holds the moisture, gets heavy, and doesn't allow any air circulation. Also, light colors reflect the sun away from your skin.
4. Protect your eyes and skin. Wear sunscreen. There are many brands of sports sunscreen that are designed not to run so that you don't get it in your eyes. Also, squinting uses up more energy and can cause headaches. Sunglasses offer protection from sun exposure and help to prevent headaches from squinting.
5. Pay attention to how you feel. Heat and humidity can be dangerous. Be aware of the signs of overheating. If you feel dizzy or if your skin feels clammy, stop and get out of the sun.


You shouldn't let hot weather intimidate you - just be respectful of what the heat can do to your body.

And, now I would like to offer you a free special report entitled, "Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health." Go to http://www.Running4YourLifeblog.net

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By Laura Davis

Even professional athletes have to ensure their body is in tip top condition. You should begin your training as early as possible, around 6-7 months prior to the actual race, to allow for you to build up your stamina and strength without putting too much strain on your body in a short period of time. It is wise to make up a Gantt Chart, set yourself goals of running an extra mile or two each week to build up; you should be on average running around 30-40 miles a week, however in the month preceding the marathon cut this down and aim to do short runs.

To prevent wear and tear of your muscles it is wise to alternate your training; incorporate cycling, swimming or deep water running, the key is to make sure you do this activity for the same length of time as it would take you to do your goal distance running. If during your training you sustain an injury do not continue your normal programme, change your running for another activity as suggested above or do cross training. Before doing this however, consult a doctor to make sure you are not doing any permanent damage.

To keep focused on your training join a local running group or try to find a marathon partner that you can train with; there are many useful websites and social networks designed to give advice from professionals and to help you find running friends.

Another important aspect of running a marathon is what you wear; wearing inappropriate trainers can cause injury and long term damage. Go to a specialty running store and spend the money on a pair of quality trainers, and remember looks does not necessarily mean quality.

What to eat before you race is incredibly important and can greatly influence your overall performance. Throughout training ensure you have a balanced diet, increasing your carbohydrates slightly before a long run. The week before the marathon focus on topping up your glycogen stores by increasing your carbs; the bigger the glycogen stores in your muscles the longer you can perform. Bread, rice, pasta, cereals, potatoes, fruit and vegetables are all good foods to eat.

The day or night before the big day eat as much starchy carbohydrates as possible, such as rice, pasta, bread and potatoes; try not to eat any high fibre foods with wholegrain as this takes longer to digest and will leave you feeling full up. Good pre marathon snacks that are low-fat high carbohydrate foods such as cereal bars, slices of malt loaf of fig rolls. On the actual day make sure you eat a breakfast, ignore your jitters, and fill up on foods rich in carbohydrates but nothing too bulky. Try to eat at least three hours prior to the marathon.

It is important that throughout your training you keep hydrated, try drink as much water as possible, diluted fruit juices are okay to drink prior to running and sports drinks or isotonic drinks can be a brilliant aid to give you energy and keep you going for longer.

If you are preparing for a marathon log on to Fill My Time, get tips from others in the same position as you or even a running partner.

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By Karen Vertigan Pope

Marathon runners use carbohydrates and fats to fuel their bodies. Fats are burned aerobically and carbohydrates are burned anaerobically and aerobically. For runners, carbohydrates are the fuel of choice, however carbs will only sustain a marathon for the first 18 to 20 miles in a race. This includes even the most gifted runners who start the race fully fueled. To run like a champion, you need nutrition for champions, with a good diet that is high in carbs and a beneficial combination of vitamins.

A good running strategy is to start running more slowly so that fuel is burned aerobically. By doing that, you use up your fat stores first. By running too fast too soon your body goes into an anaerobic state and you burn your stores of carbohydrates, thereby depleting your stored muscle glycogen. Glycogen is what an elite runner uses for fuel late in the race. Truly champion's edge nutrition.

Diet is the single most important factor an athlete can manipulate if he or she is going to go the distance in a marathon race. Days before the race, an elite runner will eat a diet that is about 65% carbohydrates to build up the glycogen stores in their bodies.

Champion runners are capable of running an entire marathon without loosing all of their glycogen. It takes consistent practice and a consistently high carbohydrate diet. Champion runners practice from 10K to a half marathon during training. Also, they understand their bodies and have a sense of pace. The sense of pace pays off during a marathon because they can sense a slight pacing disruption and react to correct it.

By mimicking the champions runners, you will reap the benefits. Here are some methods for doing that:

* Practice running at your marathon pace during your training
* Practice surging during your training runs to get your more comfortable with changes in your pace.
* Practice longer, sustained intervals at a marathon pace
* Practice running faster than a marathon pace in shorter races such as the 10K to half marathon
* Eat a diet that is consistently 65% carbohydrates.
* Eat higher amounts of carbohydrates before the race
* Start the race at a slower pace so glycogen stores aren't depleted early in the race
* Make the second half of the race faster than the first half
* Supplement your diet with Vibe, the best supplement for runners

Eniva Vibe, amazing new liquid nutrient technology, is available from Nutrition for Champions

Karen Vertigan Pope writes for Ciniva Systems, an award winning Virginia web design company. Ciniva specializes in web design and SEO. Ms. Vertigan Pope is the Project Support Manager of Ciniva Systems. Ciniva Systems is in charge of SEO for http://www.NutritionForChampions.com

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Running Physique - The Myth Of The Perfect Runner's Body
By Jenny Stinson

Have you ever heard the description "skinny little runner"? Don't those words just seem to go together? Well, if you've ever watched a marathon or other distance event live or on television, you know that description is not always accurate.

There is no such thing as the "perfect runner's body." Runners come in all shapes and sizes. Too many women (and men) believe that "thin is in" or that really good or serious runners have to be skinny to be fast. It is simply a stereotype - being fit doesn't always equate with a stick thin body.

There's more to being a good runner than being skinny. Here are three components that make up the Strong, Healthy Runner's Body:

Proper Nutrition. Being a good runner is about being healthy. You can't fuel your workouts on a few celery sticks and a cup of dry rice. You would never dream of trying to "run" your car with no gas. Your body is the same - you must have fuel to "run" your body.

Strong Muscles. Being a good runner is about being strong. We all have different body types, but we can all strengthen what we have. Doing simple strength building exercises will not only make you a stronger, better runner, but also build muscle and reduce fat. Many great runners are small and compact, rather than tall and skinny.

Cross Training. Activities other than running can help develop other muscle groups, which leads to overall fitness. Runners often neglect their upper bodies. Swimming, biking, rowing, cross-country skiing - all these activities can contribute to a strong, healthy body.

I can relate to those of you who sometimes feel ambivalent about your bodies. I am small and compact, but I'll never think of myself as "skinny." I simply work with what I have. We can't compare ourselves to others - we'll never come out even. We're not competing against other people - really. We are running against the clock.

You should learn to love your body - whatever the size and shape - and to relate to it with gratitude and respect.

And, now I would like to offer you a free special report entitled, "Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health." Go to http://www.Running4YourLifeblog.net

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By Adrian Jenkinson

It's important to set your weight losing goals first before entering into any fitness or weight loss regime, and an integral part of the journey to your target should be exercise.

You may have read elsewhere about the benefits of walking both for fitness and for weight loss, but the more active section of the population may consider that walking is a little too laid back, and want to put some more effort into the task by running.

If running is new to you or it is some time since you last ran, it's a good idea to check with your doctor first before entering into any extended form of fitness program.

Many people maintain that running is not necessary for weight loss because walking burns up just the same amount of calories. Well, forget that, it doesn't.

Over the same distance, running burns up 50% more calories than walking as an average and because running is generally twice as fast as walking, the same amount of time spent running as walking could burn up to four times as many calories.

At face value that doesn't make sense, but the fact is that running is not the same exercise as walking. When you walk your center of gravity is roughly over your legs and there is not much exertion, it is more of a flow. When you run, your center of gravity careers all over the place and you have to push off each step quite vigorously in order to maintain momentum.

Another point often overlooked is the calories that you would have burned anyway if you hadn't gone for a run, and stayed at home on the couch watching daytime TV instead. You would still be burning calories.

So to take account of this , we will look at a simple formula to help you work out your net calorie burn when walking and running.

Running

Multiply your bodyweight in pounds by 0.63 to find your calorie burn per mile. So for example if you weigh 160 pounds, multiply 160 by 0.63 to give the answer 100.8, which means that you will burn 100.8 extra calories per mile.

Walking

Multiply your bodyweight in pounds by 0.30 to find your calorie burn per mile. So for example if you weigh 160 pounds, multiply 160 by 0.30 to give the answer 48, which means that you will burn 48 extra calories per mile.

These calculations are just a guideline, everybody is different, but they give you a general idea. So if you want to ramp up your calorie burn, think about running!

Visit our website to learn about Easy Ways To Lose Weight We're here to help!

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By Matt F Warren

There are things that you can do in your running training that will impact the chances of succumbing to injury with running. It is possible to train for years without incident if you take the proper precautions.

An injury can keep you from running for days, weeks, or even months. The impact that that can do to your fitness level can be drastic. Both the physical and mental effects of having an injury can be detrimental to your health and well being for a lot longer than it takes to recover from an injury.

So take care and you'll be running happier for longer.

Mileage

Drastic increases in your weekly mileage will increase your chances for injury. This includes jumping back to your old training routine after an extended break. The rule of thumb for this is to keep your mileage increases below 10% per month. So if you're running 10 miles one week then following week should be 11 miles and no more.

Resting

Once every 3 weeks your body could benefit from a reduction in running mileage. Rather than adding 10% to your distance remove 30%. This will give your joints and muscles time to recover.

Warm up

Take about 1 mile to warm up before you actually start running at your running pace. The time spent warming up reduces the stress on your cardio-vascular system because it takes time for your body to adjust the flow of blood to the vital muscles needed for running.

Hills and speed work

Running up hills builds strength necessary for speed work but with less stress on the body. Before you start sprinting around the track you should build up strength by doing hill work once per week for 3 or 4 weeks.

Running Fast

Running fast uses some different muscles than a jog, and increases the stresses on your joints. To improve your speed you should do speed work no more than once per week with a good warm up and cool down.

Stretching

Stretching your muscles just after you finish your run will reduce the strain on your muscles. After an intense run you should do light stretching, while after an easy run it is better to do more stretching.

Stride

Rather than increase the stride distance to run faster focus on moving your feet quicker. Lengthening your stride increases the impact to your joints and muscles. You'll see the same speed increase with less impact by maintaining your stride while improving your foot turnover rate.

Matt Warren,
Run To Lose Weight

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Matt F Warren - EzineArticles Expert Author

By Joseph Devine

Running is a sport that is definitely not for the faint of heart. Whether it is a 5k, 10k, or marathon, running takes commitment, dedications and a will to achieve success no matter what. Even if you have the resolve of a mule, toughing it out simply won't do if you plan to make it a part of your lifestyle. There is lots of planning and strategy involved if you don't want to become discouraged.

If you are just starting out, it might be a good idea to get a physical done with your doctor and let him or her know what you intend to do. Running can put tons of stress not only on the heart but also on the overall bone structure. Your doctor will be able to tell you just how much you can push your body and what effect it will have on your overall health.

Getting Proper Equipment

The next step after having seen a doctor is to buy appropriate equipment to make sure that you do not unnecessarily put stress on your body. Proper shoes allow for better alignment of the spine, and less stress on the back. It also cushion bodily impact against the hard concrete and asphalt surfaces that you may encounter during a morning jog. It may be a good idea to visit a local running shop, so that the shoe experts there might find a shoe to works specifically with your body.

The clothing that you wear should be light and breathable, allowing air to circulate throughout and around the body. Ultimately, the body will not overheat and you will be less likely to dehydrate.

Running and Preparation

Once you've got your equipment, start scoping out places where you would like to run. Try to find gravel, grass, or asphalt because these surfaces tend to be softer than concrete which can stress your back muscles and your knees. Also, be sure that it is in place that you are familiar with and that you would be comfortable running in. The idea is that you should watch out for your safety as well as your health.

On the day of your run, make sure that you run before you eat or a few hours after. Running works the core muscles which cannot operate fully if they are stressed with food. Stretch before you take off and run until you feel you are tired. If you commit to this method, over time you will find that you will be able to run farther, faster than you ever imagined.

For more information, visit www.healthdirectoryforyou.com.

Joseph Devine

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Running - The Mind-Body Connection in Running
By Jenny Stinson

Running is a mental sport. You can train hard, follow a healthy diet, wear all the right clothes and shoes, but if you are not in the proper mindset, nothing you have done to prepare matters.

Different people have different ideas about the role mental preparation. Some say it's 80% physical, 20% mental, while others say it's 20% physical and 80% mental. The point is: There is a mind-body connection, and you can't underestimate the mental piece.

Running just makes you feel good. Running has been clinically shown to reduce tension and anxiety, ease depression and build confidence. Endorphins are the "feel good" brain chemicals that are triggered by exercise. Often called natural painkillers, they have a calming effect on nerves and muscles.

You must have motivation to run. Nothing can make you move your legs down the path if your head and heart are just not into it. Your reason to run can be anything: weight loss, fitness, accomplishing a goal. You don't go out to run if your mind is not engaged with your body. The power of your mind drives your body to new levels of action.

Running is a stepping stone to success. You've heard the expression, "Keep your eye on the prize." That doesn't mean a real "prize" necessarily. It means to stay focused on a goal. By setting a goal for yourself - even if it's to run 5 minutes longer everyday - you bolster your motivation. Having a goal helps you develop internal willpower to achieve whatever you've set a goal to do.

Running builds confidence. You accomplish a goal every time you go out to run. And, goals are like a staircase: Every step gets you closer to the top and builds your confidence along the way. You get better with every milestone you reach. Competence equals confidence. So, when it's time to run, or walk, that 5K, belief in yourself can make all the difference.

In running, there are many ways to win. Winning doesn't have to mean coming in 1st, 2nd, or 3rd. The great thing about running is that most of us are running against ourselves - striving to go a little farther or a little faster than we did the time before. Wanting to be better is human nature.

Running teaches us to be positive thinkers. As you train your body, you are training your mind. Because we often train in similar places day in and day out, we can visualize good training days and remember how good we felt during a run. Then, we can draw upon those visualizations and feelings as we are preparing to run a race. And, once we cross that first finish line and feel the excitement and accomplishment, we can forever see ourselves crossing new finish lines.

And, now I would like to offer you a free special report entitled, "Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health." Go to http://www.Running4YourLifeblog.net

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By Helen Taranowski

If you are a running novice, there is really no substitute from getting one-to-one advice from an experienced personal trainer or running coach. At face value, running seems to be one of the simplest ways to get fit and stay fit - you just lace up your running shoes and go. While, to a certain extent this is true, many people who start running without proper advice and guidance, give up after their first few attempts when they find it too difficult or they pick up an injury.

As a personal trainer specialising in helping the novice runner, I have helped many people start their running programme safely and effectively. Below is my six week beginners training plan which has been tried and tested with my clients. The aim is to get you running for 30 minutes by the end of week six. You do not currently need to be doing any running to start the plan, but you should be able to comfortably walk at a brisk pace for 20 minutes.

The only other thing I would add is to make sure you wear proper running shoes. It is important that you go to a specialist running store where you can be fitted for the correct type of shoes, otherwise, you are just asking for an injury!

Good luck and happy running

Week one

Day one

Walk 5 minutes

Run 1 minute

Walk 1 minute

Run 1 minute

Walk 1 minute

Run 1 minute

Walk 1 minute

Run 1 minute

Walk 5 minutes

Day two

Walk 3 minutes

Run 1 minute

Walk 1 minute

Run 2 minutes

Walk 2 minutes

Run 2 minutes

Walk 2 minutes

Run 1 minute

Walk 5 minutes

Week two

Day one

Walk 4 minutes

Run 3 minutes

Walk 3 minutes

Run 3 minutes

Walk 5 minutes

Day two

Walk 3 minutes

Run 4 minutes

Walk 3 minutes

Run 5 minutes

Walk 5 minutes

Week three

Day one

Walk 3 minutes

Run 5 minutes

Walk 3 minutes

Run 7 minutes

Walk 5 minutes

Day two

Walk 2 minutes

Run 5 minutes

Walk 3 minutes

Run 8 minutes

Walk 5 minutes

Week four

Day one

Walk 2 minutes

Run 5 minutes

Walk 3 minutes

Run 10 minutes

Walk 5 minutes

Day two

Walk 2 minutes

Run 5 minutes

Walk 2 minutes

Run 12 minutes

Walk 5 minutes

Week five

Day one

Run 6 minutes

Walk 2 minutes

Run 15 minutes

Walk 5 minutes

Day two

Run 6 minutes

Walk 2 minutes

Run 19 minutes

Walk 3 minutes

Week six

Day one

Run 25 minutes

Day two

Run 30 minutes

For more information see my beginners running guide Getting Started in Running

Helen writes on all aspects of running, fitness and nutrition. Visit http://www.run-resource.blogspot.com to learn more

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By Katie Rasmussen

What you put on your feet before you exercise can have an impact on your entire body. Make no mistake, shoes are the most crucial piece of equipment you can buy.

WHAT YOU NEED TO KNOW:

First determine what type of exercise you are planning on doing. There are different types of shoes for different activities and while you may wear some shoes for a couple of activities, there are some big differences too. For example, you don't want to run in court shoes. Court shoes are very firm and are meant to hold your ankles steady so you can make sudden stops and turns. Running shoes on the other hand are very flexible and light weight. So know your activity of choice before you decide to go invest in a pair of shoes. Let's talk about running/walking shoes since those tend to be the most difficult to fit people for.

Find a store that specializes in running/walking and has a wealth of knowledge about footwear. Buying a pair of running shoes at a large sports department store, you will find a large selection of brands and models, but you won't get a specialized fitting for your feet. A good running shoe store will put you on a treadmill and watch you run or walk, and they'll videotape your gait and decide what type of stability you need. There's no charge for this, it's just good customer service and they don't want you coming back in a week saying your knees are totally torn up from the shoes, or that your ankles are so sore you can't walk. Typically running shoes are broken down into 3 categories of stability; light, moderate, and high. As we age, and perhaps have children, our running shoe needs may change over time, so don't be surprised if what worked when you were 20, doesn't anymore, or if your feet are a size bigger than they were pre-kids. Your running shoes should always be a ½ size bigger than your regular shoes so your toes don't hit the end of the shoe. A good pair of running shoes should be in the ballpark of $80-$120, and you should only buy shoes on-line if you know exactly what shoes you need and have used them before. They should be replaced every 300-500 miles.

The final tip for buying running/walking shoes is that just like medications, shoes have different effects on different bodies. There is no one pair that is the best shoe, they effect people differently, so be sure to get all of the information you need to make a healthy choice, and pick whatever works for you and your feet!

Katie Rasmussen is a writer for http://www.fitmom3.com - She is a mother of 3 boys who struggled with weight and fitness and has found support through friends. After completing 4 marathons, 3 1/2 marathons, 2 1/2 Ironmans, 6 triathlons, and 1 century bike ride, Katie is committed to helping other moms believe in themselves and find the strength within to be a fit mom!

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Marathon Training - What Main Questions to Ask Yourself Before You Hit the Road
By Marius Bakken

A marathon is 26.2 miles long. That is not a distance to be run or walked as a light-hearted undertaking. You have to train for it and pick the right type of marathon training. But, with the right sort of training, that distance is within the capabilities of many more of us than we might imagine.

Look at the number of sick and even terminally ill people that tackle marathons head-on and get through them! Yes, often they do that for charity, so is that the motivation you need?

26.2 miles can seem a little daunting at first, so you need to have a good reason to do it that will carry you through the weeks of sometimes very hard training. Do you want to finish in a certain time? Whatever your goal is, having one in mind will really help your marathon training.
There are three main questions you should ask yourself before you start on your marathon training schedule.

1. Set your goals. What are your goals ? Just as it is important to have a motivation for the actual marathon, if you set goals for your training, it will help you stick at it. Being clear about your goals will help you to decide upon an effective marathon training program and stick to it. Following the program with the its and downs is extremely important but with the right motivation it is so much easier.

2. Pick good running shoes for your feet. Do you have the right gear for the challenging marathon training? For marathon running, when you are going to be on your feet a long time, it is essential that you wear really good running shoes that fit well and support your feet and ankles. You would be best advised to visit a specialist running shop for marathon shoes.

3. Find out what marathon training schedule that fits you the best. Have you chosen a good training program ? There are a variety of different marathon training programs which differ both in length and difficulty. Usually they are between eighteen and twenty four weeks long, so be aware that it is a serious commitment you are making here. How long a training program you opt for depends on your goals.

If you aren't bothered about your time and simply finishing without being hospitalized is your goal, then a training program of 18 weeks should be long enough. Most top marathon runners in the world do 2-3 marathons yearly and this is in line with the 18 week type program.

If you aim for a longer program, you may want to consider some alternative training on the way to avoid getting injured on the way.

There are many marathon training programs around in books and on the internet, so do some research before you decide what is right for you. A popular training program is to train five days a week: four of them running and one day of cross training.

Marius Bakken is a two time Olympic runner and expert in the fields of running and health. For more detailed information on training for a marathon visit his website http://www.marathon-training-schedule.com

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A glimpse of the US trials on the way to Beijing 2008 - Track and Field
By Cindy Ferguson

The 2008 Summer Olympics that will be held in Beijing, China, are just a few weeks away and in the United States many sports disciplines are in the trials process to determine the athletes that will be part of this year's US delegation, which will be its largest delegation to date and it will be competing in 27 sports.

Track and field is one of the sports disciplines facing the Olympic trials. On the women's side one of the biggest names in the American track this year is Allyson Felix, who won in 22.68 seconds the 200-meter preliminary heat on the night of Friday July 4 and secured her spot in Beijing when she easily run through the final 200-meter sprint and finished first last Sunday 6.

Felix was born in southern California and at her 23 years she has had a very successful career; she has won four gold medals in the IAAF World Championships in Athletics, three of them in a single one last year in Osaka, Japan, when she finished first on 200m, 4x100m relay and 4x400m relay. She also won a silver medal in the 2004 Olympic Games at Athens, Greece. Her personal best record on the 200-meters is of 21.81 seconds, 47 hundredths of a second away from the World Record.

Joining her in the Olympic team will be Muna Lee, who finished second in Sunday's sprint. Lee will be representing the U.S. in the 100-meters sprint as well since she won the first spot earlier this week coming from behind and passing the favorite Torri Edwards and making her best time ever of 10.85.
Marshevet Hooker struggled her way to the final spot to qualify for the Olympic delegation in the 200-meters; she finished third on the sprint even though she crashed across the winning line. Hooker ran the fifth-fastest time ever in the 100-meters first meet last week; however she didn't earn a spot in this category, therefore, winning the spot for the 200m was really important for her.

On the men's side, the top three runners that were able to qualify for the U.S. Olympics in the 1500-meters are three immigrants naturalized in the United States. At the final 1500-meters race of the Olympic trials last Sunday, the Kenyan American Bernard Lagat managed to finish first despite of having to start in Lane 1. Lagat, who had previously won silver and bronze medals at Athens and Sydney respectively for his native Kenya, also won the trials in the 5000-meters and will be representing the United States at Beijing in both events.

In the second place and only 53 hundredths of a second away from Lagat, the second qualifier was the Mexican-American Leonel Manzano, who is a two-time NCAA champion for the University of Texas and has been nationally recognized as a top young middle distance talent.

The third qualifier for the 1500-meters is the 23 year-old Sudan-born American athlete Lopez Lomong. Before the semifinals he had wrenched his left ankle and wasn't able to enter the Olympic Team in the 800-meters since he finished fifth. Lomong's history is very heart-touching; he was kidnapped when he was just 6 years old and jerked into the civil war of his nation and became one of the "Lost Boys of Sudan". He lived in a Kenyan refugee camp for 10 years until it was resettled to the United States in 2001. "I'm dreaming my whole life, Olympics, Olympics, running for the United States," said Lomong last Sunday, after winning the pass to his first Olympic Games.

By: Jim Brown

When you visit shoe shops to purchase running shoes, chances are you'll be faced with a wide variety of sports shoes. It's a good thing though that most markets today have provided labels that it's easy to identify which are especially made for running or for what sport. But often times, even if you've located the displays of running shoes, you're still faced with the dilemma as to which pair you should choose. It is a given fact that the purchasing part can be very intimidating to both beginners and serious runners. Thus, here are some advices you can follow that will aid you in buying the best running shoes.

Don't be scared to ask for help and ask questions. You should not be embarrassed, let alone afraid in asking for help. Besides, that's what a shoe salesperson is for. However, if you feel that the salesperson gave insufficient answers to your questions, it is best that you go to an adept shoe store. An adept shoe store has all the answers and would even be willing to give you proposals as to what running shoes is best for you.

Assess what you require. Since you're looking for running shoes, it is essential that you buy shoes especially made for running. True, they may not look that different compared with other shoes such as the ones for basketball and tennis but take note that it isn't the sport you're going to wear the shoes for. Buying shoes designed for anything other than running may be uncomfortable to wear and may hinder your running capacity.

Always try them on with socks. Since you're going to be running with socks, it is best that you try the shoes with socks before buying it. Make sure that the socks you're wearing, though, are of the same type that you will be wearing for running. This way you would be able to feel if it is the right fit for you.

Shoes should be comfortable and of the desired size. Don't just merely try them on. You must put them to the test. Try to take a walk with them on maybe inside the store. Do you feel comfortable in them or are you feeling pain somewhere? To get the right fit, make sure there is enough room for your toes to move. If you feel like your feet couldn't breathe then maybe the shoes are just too tight for you. If you can't make up your mind as to which to choose between two sizes, pick the bigger one.

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Must Have Triathlon Gears - Don't Start Without Them
By: Low Jeremy

Triathlon is basically a game of endurance. Your training, your stamina and your willingness will all help you know what it's like to reach the finish line. And the equipments you will use can also add up to your real race standing.

You need not invest much on top-of-the-line triathlon gears. A combination of some good equipemnts will create better performances.

Triathlon Bike
Any bikes are allowed in a triathlon race. However, there are those that can aid in maximizing your performance.

Central in choosing a triathlon bike are distance, frequency and weight. Some of the more popular options are bikes made from steel frames, titanium frames, carbon fiber frames and aluminum frames. As for the wheels, 650c's are best for small riders while 700c wheels provide the ideal stability for larger and taller riders.

On some points of the race, competitors believe that those with lighter and faster bikes have the most advantages. This cant be far from the truth but this does not tell it all. After all, the manner of use and the person's actual capacity to optimize the bicycle will create big differences.

Sure, the technologies used to develop a $10,000 triathlon bicycle would actually create some edges over those who only ride on $250 bikes. Nonetheless, never forget that the bike period is only a part of the three areas of discipline triathlon covers. And the bike itself is only a single component of the bike transition. You must still consider and be able to look eye on other principles that will lead you to the last transition stage.

Say you are riding on a high-end, oozing new triathlon bicycle yet bargained so much on the benefits it might give you. You surely have the speed, the style, and the envy of the onlookers and fellow triathletes. But without proper skills in it's operation, or proper planning during the course and even the endurance to continue biking after loosing much strength during the swim stage, your "nice bike" would be turned into nothing.

Running Shoes
The shape, size and the inward rolling of your feet should be greatly considered when choosing your shoes. Running is usually the last stage in triathlon competitions. This is when all your energy is consumed. It is best that your running shoes help deliver you towards the finish line.

Triathlon Clothing
This may be a full-length wet suit or a two-piece that vary in length, style and function. There are literally thousands of choices for you, be sure that you fit several types before settling on your last pick. But whatever you choose, never consider saggy-looking wet suits made from heavy materials. They wont do you any good. They'll just drag you while on the race. To get the feel of the actual race, practice the manner by which you will wear and take off your wetsuit during the race.

Consider the construction of the material, the layout, the panels and the seals. The fit almost tells it all. It dictates your comfort and free movement while on track. The fitter it gets and the more sealed openings are-the better. Snuggers usually are the best choices. They fit comfortably while providing you enough space to move.

An ideal wetsuit should not have the same thickness. Thinner materials must be used in places where rigid actions are done. The chest, on the other hand, must be thicker since it surges into pressure the most. Extra stretchable materials must also be found in your ankles.

Basic physics tell us that heat transfers from a hot object towards a colder one. This law is so simple that you can bet it and argue otherwise 'til your wit's end. No triathlon suit can prevent the exchange of cold and heat. After all, that is not the work they were intended to do. However, many are so entirely engineered to make as much delay of the heat transfer as physical science would allow.

It is critical for a triathlon swimmer to preserve as much heat as his suit will allow because delay (even by a second or two) can create a large discrepancy between you and the racer running before and after you. The loss of heat in water are dependent on several variables including the total mass of the person's body, a person's physical exertion, the materials used in creating the triathlon suit and the temperature of the surrounding water itself.

The ideal triathlon suit, or any wet suit for that matter, is one that is made of three layers. The outer protective layer, the insulation layer and the wicking layer. The outer protective layer is obviously the one that coats the whole of the suit. The more popular material used for this is the neoprene. This works well yet very delicate that simple scratches may actually cause the suit to get serious damages.

The insulation layer, on the other hand, appears in many varieties. The most usual choices include wooly bear, open-cell foam, type-B marine thinsulate, and radiant barriers. The wicking material acts as the absorber of skin's moisture thus keeping the racers' skin dry. When the body is wet, it looses much heat than normal. The wicking layer of the skin prevents this from occurring.

Goggles
To improve your visibility in water, you must be equipped with a good pair of goggles. Among the popular choices are anti-glare, shock-resistant and anti-fog.

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By: Low Jeremy

And for one aspiring to become a competitor in a triathlon, he must not only do all that on the spot, he must do it over and over again months before he starts the race. And that is what we call "preparation".

The first junction in preparing for a triathlon race is to muster all the courage, will and power that you have to be able to understand the risks of joining. Once you're convinced that you can get over the so-called risks then the next best thing you want to do is to pick up the race. Remember that it is you that will make the choices based on the qualities you know you have. The race you will be choosing must never go beyond your capacities so you can create achievable goals.

Most people in the field have the same strategy that everybody thinks is right. Swim as fast as one can, then bike to hell until the transition stage and pick up the remainder of his will to run the longest miles he has ever run in his lifetime. Those who know better can tell better the difference between making your own techniques and not by living in the paths of those who were proven to be unsuccessful.

You can follow common training processes and develop until you can actually formulate your own. Train and test your mettle. Train until your confidence tells you that you will achieve the achievable. Train but never exhaust yourself.

Be careful not to overstrain yourself though or to get agitated right before the race. This is inevitable but anyone can atleast minimize the doom these might inflict. Never loose sight of your faith in yourself during the competition because you bargain to believe more on pessimistic thoughts. There is never coexistence between faith and fear. Be sure that you choose the side that will cause you to win. One wrong decision will cause your self-belief to flicker. In a game of endurance, faith and will power will tell it all.

The best way to start your entry to triathlon is by joining mini triathlon. In this way, you avoid over-training yourself that might end up losing your stint in the competition. Still, the mini triathlon is a real triathlon and therefore you must give yourself enough time to prepare for it.

To preparing for mini triathlon, you need to remember 4 words: strengths and weakness, goal, and caution. These 4 will take you to the finish line if not the podium.

Strengths and Weaknesses

We all have strengths and weakness. And recognizing each of them would provide you with the best tool in making it to the mini triathlon. Knowing what are your strengths would mean knowing where to begin your training. They are your blueprints. Admit it, you may be good on swimming but not in running. You might be one hell of a runner but suck on the bike. The thing is: knowing where your strong and weak points are would let you know what to improve and what to keep on improving.

Goal

If you want to cross the finish line in one piece, you need to have a goal. And this would mean drawing up a plan (a realistic plan) that would take you to your goal.

First: Set your goal. In this case your goal is to finish the race in one piece (you may also consider other goals, it's up to you).

Second: Make sure you have identified your strengths and weaknesses. In this way, you know how to keep on track with your plan.

Third: Devise your training schedule. Set schedules when, where, and how you should do it. Give yourself enough time to rest. A good rest will keep your body in tacked at the same time, improving as your training progresses. You may want to consult some expert on this.

And finally: Stick to your plan. Self-explanatory.

Caution

While improving your running, swimming, and biking is a good thing, there is nothing better than making a preventive measure every time you train. You will never know when injuries come but you can prevent them from happening. Take the necessary precaution to avoid ending up injured. Do some stretching before you begin the training. Wear appropriate gears. These include swimwear and shoes. Remember that running shoes are different from cycling shoes so you may want to consider buying at least one pair for each of them.

You should also take gradual training a good rest to keep injuries away.

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Tips Concerning Wetsuits During A Triathlon Race
By: Low Jeremy

Wet suits are typically a personal choice in Triathlon competitions unless you are a member of a team that mandates a definite type of suits. Nevertheless, triathlon as a whole is an individual sport which allows participants to choose their personal gears, equipments and suits.

The major gears aside, the wet suit plays one of the major roles in helping you win or lose the game. Sometimes, it creates the make or break momentum. The mile you have earned during the swim period may be lost only because your wet suit failed you.

The best wet suits are those that fit snugly into the athlete's body. This may sound easy yet the differences are told by the unique body build the racer has. People are often fooled by the impression that the wet suit does not fit correctly when all the while, it has the proper fit saying "the suit is too tight'.

Proper fitting can't actually be given by standard measures. However, the general rule of thumb dictates that there must never be any leaks in regions covering the neck, arms and the feet. While most wet suits work on the principle of trapping enough layer of water between the skin and the neoprene (which by the way is the typical choice of material among racers), the space must not still allow a constant flow of water.

The fit tells it all. Most racers in the triathlon don't get the advantages of wet suits because either the suit doesn't fit well or they don't wear it right.

When wearing your wet suit, on practice or during the competition, it is best that you leave your socks on. This will act as a lubricant for the entrance of your feet on the holes of your suit. To prevent your toenails from snagging or stretching the neoprene, a very delicate material, you can use non-petroleum products to make the removal easier during the transition stage.

Be sure that the crotch fits snugly as this may tell the difference. Without its proper placement, the upper part of the wet suit may fit poorly. Once you are comfortable with the pants, the next thing you would want to do is to secure the upper suit. It is just a matter of pulling it and sliding your arms into the holes.

If you are using a full wet suit, you must secure to it that there is no space between your armpit and the neoprene. Wetsuits are critical during the race. If they aren't perfectly donned, they can create true differences. In most cases, they restrict your from moving freely just because the lower suit pulls the top from its proper place. Wetsuits are designed to be pulled easily into and out from your body, especially when you and the suit are wet.

It is best to leave your socks on if you are to wear the wetsuit. This will prevent the material from stretching due to pulling from your toes. Pull the bottom of the pants further until the crotch is snugly fit. This junction is critical so please do it carefully. If you are using a full-length wetsuit, you have to ensure that the dividing section between the lower and upper parts are placed on their respective positions.

Afterwhich, drive your arms into the armholes. Secure to it that the space between your armpit and the suit is just enough to let you move if you are using full suits. If however, you prefer to use Long Johns, you would no longer be bothered with the sleeves. Now the question arises, which works better, Full Suits or Long Johns?

If it is the advantage of speed that you like, you can turn to full suits. These work well for more experienced swimmers who can produce long but lesser strokes since full suits help conserve energy by cutting the water easier. Long Johns however, leave your arms free which can better help facilitate higher stroke counts. These also provide the feel of water.

If you have practiced enough, it is possible for you to wear or remove your wetsuit in less that 10 seconds during the race. After all, triathlon wet suits are designed to be taken in and off quickly. But whatever you do, never sit down while taking it off. This will add 5 seconds or more on your transition time.

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By: John Myre

Susan was a slave to her schedule. Rain or shine, she laced on her running shoes and set out on her daily jog. She left at the same time, ran the same route, and arrived home at the same time.

It was like clockwork. And the schedule that gave Susan comfort gave the mugger opportunity. Susan knew there was trouble the moment he pulled his car beside her on the curb and asked for directions.

She kept running, he kept following. This day belonged to Susan, though. A mounted policeman crossed her path, and she yelled for help.

The car sped off, but was caught two blocks later. The driver was wanted for armed robbery and rape, and admitted that he had singled out Susan because he knew when and where to find her.

On Your Mark

* If you are a new runner, visit your physician for a complete medical examination if you have high blood pressure or lipids; a personal or family history of health problems; or if you are: over 35 years of age; overweight; physically inactive and easily fatigued; a smoker.

* Get fit before starting to run. Consult a medical professional for strengthening exercises and stretches for running.

* Warm up before you run. Afterwards, cool down to enable your body to gradually return to normal.

Plan Carefully

* Choose a safe time and place to run. Walk the route first.

* If possible run on grass or dirt. Knee injuries can occur if you run on hard surfaces.

* Avoid running on roadways. However, if you must run there:
-avoid peak traffic hours.
-run on the shoulder facing traffic at all times.
-obey all traffic signals.
-do not run on snow or ice covered roads.

Automobile drivers have enough distractions.

* Wear light colored clothing at dawn or dusk, and bright clothes in daytime.

* Alter your route. Don't be predictable, which would allow someone to assume you would pass by at a certain time. Think of Susan.

* If you must run at night or in inclement weather, choose well-lighted, populated areas. Wear highly visible white or reflective clothing. To improve your chances of being seen, carry a flashlight.

* Save the safest area of your route for the end of your run. You are most fatigued then and less able to deal with an emergency situation. Reserve some energy for emergencies.

* Make eye contact with drivers before crossing in front of a car, even when you have the right-of-way.

* Avoid running on narrow, twisting or hilly roads with no shoulders. You are hard to see, and when two cars approach each other, a hazardous situation occurs.

* Carry personal identification, including the person to contact in an emergency, and important medical information, such as blood type or allergies.

* Join a running association to get training tips.

Stay Alert At All Times

* Never run with headphones.

* Avoid running near doorways, alleys, or dense shrubs.

* Always tell someone where you will be running and when you will return. Better yet, run with a friend.

* If you use a jogging path, run during the popular hours.

* Do not wear bright or expensive jewelry. It can attract thieves.

* Ignore verbal harassment.

* Do not daydream. Run with your head up. Be aware of your surroundings.

* Know the places where you could get help if necessary.

* Avoid areas with aggressive dogs. The best way to treat a barking dog is to act as if you are ignoring it, but stay alert for an attack.

* Do not run between a dog and its owner, especially a child.

* If you suspect a car is following you, run the other way. Don't hesitate to holler "I'm being followed" if you suspect someone is following you. Draw attention to yourself.

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Training Programme For A Triathlon - When Where And How
By: Low Jeremy

Joining triathlon is one thing. Preparing for it is another. So, to avoid coming short on the finish line, you must prepare for it long before the competition starts.

When

Once you have the desire to join triathlon any time soon, the very first thing that should concern you is the right time of your training. Actually, there is no right or wrong time of training. Early in the morning, late in the afternoon or even on midnight would be okay as long as your body can adapt to your time schedule.

If you choose to train early in the morning the effect would be for your body to boost its metabolism. This is great if you want to maintain your body weight. You burn more calories while training and continue for several hours even you have already stopped.

The best time to train is in the afternoon. You are fully energized at this time of the day for your body has been nourished and hydrated since you wake up.

In case you want to train during midnight, you are free to do so. As was said, as long as your body adapts to your time schedule, anytime is okay.

Where

You have 3 disciplines to hone: running, swimming, and biking. Let us start with running. There are several places where you can improve your running. A treadmill would definitely let you monitor every detail you need. An open ground would keep your session just like the real competition. For you who would run outdoor, one tip that should be remembered is that you must change your route regularly. Doing so would keep you up and about every time.

Stationary bike or real triathlon bike are two ways where you can improve this particular discipline. Again, changing your outdoor route would keep you from tiring so fast.

Unless you have swimming pool at your home, access to train on this discipline is limited. Have a particular time where you can hone this.

How

One thing that you must remember is that no matter how hard you train, it would be useless if you result yourself to over fatigue. To avoid this from happening, take a rest. Your body will improve while resting (untrue to the common notion that the body improves during each session). Make sure you have a good rest after every training to avoid not only over fatigue but also injury and lost of motivation.

Training Program

The type will be dictated by the experiences the trainee has had, the level of performance he gives and can give, the body physique and a number of others. It will definitely start with a comprehensive plan that will focus on your strength and weakness to develop both of them, one to avoidance and the other to ways that will maximize it.

A good plan is never good enough if it cannot even start. You have to visit first your physician to know the general applications you might do with your body. The adjustments in diet, habits and lifestyles and the extent of use you can endure.

Once a check-up is done, the next best thing you can do is to seek the intervention of a professional trainer (if you are planning to take triathlon a lifestyle). If you' re not, you can always become a weekend warrior and train whenever it pleases you.

Train on your weak sports and give your best shots on your forte. Training must be gradual and so you must expect a gradual change. No winners won because they sacrificed overnight. In fact, the best triathlon athletes train years before they achieve the Iron Man title. It is always that way, there are no quick fixes to achievements.

Training on any of the fields is recommended to be performed by joining a crowd. This practice won't only help you gather helpful tips and first hand information but will also adapt you to the similar environment during the race.

The equipments need not always be top of the line. The technology used in developing them will surely help you gain your advantages yet these don't always tell it all. Often, everything lies on your skills and the products of your hard works as produced from your training program.

When off training, making situations like those that resemble your training periods would prove to be good extensions of your training momentum. This will help optimize your race-like attitude. You may also practice transitions and brick training in here to create an environment for your body to get used to.

A training program does not only include training for the race itself. It also integrates plans after the competition. Usually, this involves recovery period that should be planned systematically since most competitors receive muscle injuries due to rigid training and harsh experiences during the competition.

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