If you want to find a running route of a certain distance, here is a tip: Go out with your car and drive in a loop. Before you drive, reset the odometer used to measure trips. This will tell you how many miles (or kilometers) your route is. You can add or subtract distance as you deem fit.
I used to prefer running on a track to train rather than running around the town. In fact, I would drive to the track to run.
However, after switching to the streets, I must say I wouldn’t want to go back to tracks. Nowadays, I trace out a route that is about the number of miles I want to run. I make the route a loop, so I finish back at home. I can easily add or decrease mileage by decreasing how many blocks I include in the route. I find it easier to run one big route, rather than do loops at a track, because I cannot stop anytime I want. I could stop running, but I’d still have to get home. Plus, I do find it a little less boring, since I am not always in the same place.
Niki Aubertin wrote the following article about running a race:
Running and racing are taken quite seriously. One may run or race say on a trail for good health, building tolerance or simply for pleasure. While others are very seriously into specific running events. Racing comes with particular considerations, one could be to choose the best running shoes to help you shave time.
Some of the best manufacturers such as Adidas, Nike and Asics take this point very seriously also. That is not to say that you would not meet the needs you are specifically looking for in perhaps Merrell, New Balance, Salomon, and Mizuno. These just mentioned are also ranked among the best in shoe manufacturers. They have racing shoes with details such as feather lightweight fabrics or mesh, medium cushioning and considerations for full traction while running at top speed.
Choose a shoe that provides enough detail to know if the racing shoes you are interested in are made for the small to medium built runners, check the type of arches they cater to. Choose only what appears to be the perfect match for you. Do not under estimate the difference in the weight of a racing shoe and how much time you may be able to shave off your personal time. I am talking a possible second per mile. Think about it. It is possible and could make a winning difference.
Niki Aubertin is a successful business woman and is the creative writer of http://www.buytherightrunningshoes.com/39426-running-the-race.html for http://www.buytherightrunningshoes.com/
Stephen Morgan wrote an article about selecting running shoes:
There is no doubt about it, with the amazing variety and the availability of current running shoes at the moment choosing the right running shoe (and if you don’t know what you doing) can be a daunting task.
If all you are wishing to do is buy something trendy and that looks good then the problem isn’t so great. However if you need the correct pair of shoes for serious sport then you have to view the whole process differently.
If you are buying shoes for serious purposes then there are certain basic criteria with which it will help if you knew about.
Firstly you have to understand that if you are road running then depending on how your foot strikes the ground this affects your susceptibility to injury. This also determines the shoe type that you should choose. Gone are the days of one-size-fits-all. All sorts of different shoes are designed for specific foot strikes.
Having established therefeor that your foot strike is a central part of the right technique and to match it is essential that you get the right shoe. How do you match your foot strike to the right shoe?
Another important aspect of running shoes is understanding exactly what is shoe cushioning.
Lastly you have to decide do you need a performance shoe, racing shoes or a trail shoe and how you correctly match your body frame size in relation to shoe selection.
It’s a bit more complicated than just getting big shoes for big feet.
Choosing properly running shoe shoes as they say, starts with a discussion of how your feet move when they are in contact with the ground or what is called the foot strike.
If you choose shoes that encourage your feet to maintain a neutral position from impact through to push off you are likely to increase the risk of running related injuries. It makes sense really to try and allow some sort of footwear that is going to hopefully mimic the natural movement offyour feet in relation to the ground.
Conversely if you happen to have shoes that allow your feet to roll excessively inwardly or outwardly then you are likely to increase the likelihood of injury. This last point is essential in fact it is very easy to keep shoes for longer than you actually should do, because you are fond of them. This is not meant in the sense of falling in love with them for the fact that shoes are old and comfortable and on the surface feel good.
If the side supports of the shoe are too loose and the heel too worn then the end product is that your foot is going to move within the shoe and you are going to injure yourself sooner rather than later.
As has been mentioned before, the goal and the target when you’re choosing the correct running shoe for you is to find the right shoe that encourages your feet to maintain a neutral position throughout the entire cycle from touchdown to push off.
Stephen Morgan writes about a number of Internet based issues such as Nike Shoes. A keen proponent of all aspects of free and independent services available, he advises clients to look at the whole range of products available online at Cheap Nike Shoes
Gray Rollins recently wrote an article about preventing and treating common running injuries:
Running is a fun sport - really. Each day, people all over the world partake in the sport. Some run on the track. Others run in their neighborhood. People run in trails and even on the treadmill. No matter where you run or how often you do it, chances are you are either at risk for injury or you have at some point dealt with an injury.
Injuries can be frustrating. For most people, this means that some time needs to be spent away from the sport. For someone who loves it, this is not an easy task. But it is important to note that the easiest and quickest way to heal a running injury is to stop running.
Treating a Running Injury
If you get injured while running, it is important to visit a doctor. They will examine you, take x-rays, and recommend a course of treatment that will have you running again in no time. Some things that can happen while running are:
o Shin splints
o Sprains and strains
o Tendonitis
o Bruises and blisters
o Broken bonesSome injuries are relatively minor and will not require a lot of attention. Other problems, such as tendonitis, can be painful and slow to heal.
What Causes Running Injuries?
There are so many different things that can happen while running that it is hard to pinpoint exactly one thing that can cause running injury. Factors such as shoes that don’t fit well or a muscular imbalance are both possible factors. You can also slip on wet pavement or trip over a rock or a stick. In short, there are so many things that can go wrong, the focus should not be on what can cause injury, but on eliminating as many of these factors as possible.
Preventing Running Injuries
Some injuries happen because of an unavoidable accident, such as broken bones caused by a random fall. Others, however, can be prevented by following some basic guidelines.
Proper gear. It is important to wear the proper gear when running, especially with shoes and socks. If you are prone to blisters or other foot problems, it is also a good idea to wear the proper running socks for your situation. Take some time to shop for a shoe that will give you adequate support.
Drink fluids. A lot of running injuries happen because of poor hydration. To prevent this, make sure you drink enough water. Also, be careful not to overdo it. It is rare but some runners drink too much water while running which can also cause your body harm.
Proper nutrition. Following the rules of proper nutrition are also important. Vitamin and mineral deficiencies brought on by the nutrients escaping through excess sweat can also cause injury. For example, low iron levels can result in a higher risk of injury.
Safety gear. If you run at night or in secluded areas, it is important to follow safety precautions. Wear reflective clothing, always bring a cell phone, and tell others where you are going just in case. Some injuries occur because people didn’t obey these safety standards.
Running injuries plague a lot of runners. The best thing you can do is try to prevent them. If injury does happen, visit a doctor or a specialist and listen to their suggestions on treating the injury. This will help you get back running in no time.
Gray Rollins writes for TheRunnersGuide.com. To learn about common running injuries and how to prevent running injuries, visit us.
Running expert Gray Rollins recently wrote an article explaining how to train for an ultra marathon:
Marathons are traditionally 26.2 miles. To some, the marathon represents the ultimate running challenge. But to others, namely people who have run several marathons, they simply aren’t challenging anymore. For these people, running ultra marathons is the answer.
Ultra marathons are basically any running event that is longer than 26.2 miles. Aside from that, the distances can vary. There are several types of ultra marathon events. Here is a list of some of them:
o Timed events such as 24 hour runs.
o Distance oriented ultra marathons such as the double marathon. Other popular distances are 50 miles, 50 km, 100 miles, and 100 km.
o Events that take place over the course of several days.
o Challenging events that take place on trails and other surfaces. Some also take place on mountains or in very mountainous areas.Choose Your Event
Since the definition for an ultra marathon is pretty broad, the first thing you will need to do if you are interested in running one is to choose the event that interests you the most. Check out listings at your local sporting goods store or look online. You will want to pick an event that is far enough in the future so that you can have adequate time to train.
Some events, such as those that take place on trails, may present other unique challenges that would not be present in an ultra marathon that takes place on a surface such as a track or the street. The event you choose will all depend on your overall goals.
Develop a Training Plan
Your next step to running an ultra marathon is to find a training plan. Some ultra marathon events are so new that an established training plan may not exist. If this is the case, you will need to come up with your own. You can use an established marathon training plan as a base and just build on it.
If it is an event that takes place on different terrain or over the course of several days, you will have to find another way to develop the plan. Connect with other people who are registered to the event. Speak with a coach or trainer. Look for people who have run the event in the past. Search on the internet for information. The information you gather from the research will help you develop a training plan.
Be Smart
Ultra marathons are definitely extreme. That is why it is important to train smart. Give yourself enough time. Don’t try to do too much at first. Make sure you allow yourself adequate rests. Also, make sure you eat a proper diet that will have you taking in enough calories. If you train smart, your ultra marathon event will be a success.
About the Author: Gray Rollins is a featured writer for TheRunnersGuide.com. To learn more about training for ultra marathons, and how to stay motivated to run, please visit The Runners Guide.
Thomas O’Leary recently wrote an article explaining how to refresh your running:
Are you feeling a little stale about running at the moment? Is it hard to remember what is so exciting about pushing yourself physically? This happens to all of us at some time. Sometimes it is because of an end of season back-off in training, or maybe because it is because of overtraining or an injury. Whatever the cause, at some stage in your running, it is inevitable that you will find a temporary drop in your normal motivation.
There are any number of ways to re-kindle your motivation, but the easiest I can think of is to return to one of the basic benefits of running.
Many of us start out running because of the basic health benefits, but this motivation is often quickly replaced by other “higher” motivators like self actualization or camaraderie or even good old competition. When things go a little stale, though, one of the easiest ways to get back into a healthy, internally motivated headspace is to return to the beginning.
What is it that attracted you to the health benefits of running? Is it that you can gain and keep a healthy body weight while not trying to live on lettuce leaves and water? Is it that you can charge your way through the day with increased endurance, mental sharpness and strength? Is it that you are able to operate at a higher level in most other active pursuits as a result of your running? Or is it that you can simply go about your day to day life without being held back by the physical limitations that most people take for granted?
To see a vivid illustration of these benefits in the real world, I like to watch a set of stairs in a busy train station or shopping centre. I see people climb the stairs and watch their condition when they have reached the top.
Bearing in mind that most people will avoid climbing stairs like they were taxes, only the fit, brave, stupid or extremely lazy (couldn’t be bothered looking for a lift) will climb the stairs in the first place. Then out of those few who dare to ascend under their own steam, you will see some spectacular displays of struggle and hardship. There will be gasping and coughing as someone struggles to get enough oxygen through a poorly conditioned cardio vascular system. There will be someone who travels so slowly that they cause a traffic jamb as they attempt to carry way too much weight around their middle up the stairs. Then there will be someone else, who, though spindly in body structure, hasn’t got the strength to climb without dragging on the hand rail. Or if they have the strength, they don’t have the energy or endurance to fight gravity for more than the first flight of stairs before taking a break. Then there are the rare few who bound up the stairs, often 2 or 3 at a time, with a casual and relaxed smile on their face. Not smug or conceited, but just enjoying the benefits of their chosen lifestyle. Of these people you can often see clues to their secret if you look closely. Does the man you see have shaved legs and an unusual tan line? He is probably a cyclist. Does the woman have stronger arms and shoulders than you would expect? She is probably a swimmer. What shoes are they wearing? Expensive top of the line runners are often fashion shoes but light weight trainers can be one of the signs of a runner or triathlete. These are just the telltale signs of sporting involvement and they don’t mean very much except they do explain why these people are able to run the stairs that beat most other people at a walk. They are athletes and they are enjoying their bodies. They work hard at their condition and they can fly as a result.
However these athletes are the rare exception. More often I see the all too common, symptoms of what some would call the down ward spiral of the human physical body. While some of us are persistently and carefully conditioning our bodies, the vast majority of the developing world is going backwards. More and more of our daily lives are spent motionless at a desk or in front of a television or computer. Less and less of our time is spent doing anything active, let alone actually training our bodies. The result of this level of inactivity is plainly displayed at my very unscientific stair watching laboratory.
Now there are plenty of reasons why people have difficulty climbing stairs, and I’m making it out to be a simpler equation than it really is, but one thing is for sure. A basic benefit of running that I enjoy is the ability to cruise up stairs without missing a beat. As a result of my running, I can walk all day, carrying a heavy load (like a child on my back), run for the train, stand up during a long commute, help someone else with their baggage and still have the energy left to bound up the stairs out of the train station and jump on my bike to ride home. Now this doesn’t make me a super human, but it does make me a useful, capable and healthy body powered by a sharp, relaxed and productive mind.
I have been a runner for so long now that I don’t know what I would be like without running, but seeing how so many people struggle to get by, just climbing stairs I am not willing to find out. If running means that I can enjoy this healthy lifestyle, then I will run. If I am lacking motivation, I can look at how many non-runners struggle with daily activity, and then…hey presto…there is my motivation.
About the Author: Tom O’Leary is an Australian author and runner, currently living in Tsukuba Japan He recommends a carefully balanced mix of work, rest and play in order for runners to achieve their goals. If you enjoyed this article there are plenty more at http://www.runningmonkeys.com
Gray Rollins wrote a short guide to running shoes:
Running Shoes
Having a good pair of running shoes is an important factor to making the sport enjoyable. The correct pair of running shoes can prevent injury and make your foot feel comfortable. Choose the wrong shoes, however, and the opposite can happen. If you want a great way to prevent injury, spend some time to choose the right shoe.
Specialty Stores For Running Shoes
It may be worthwhile to visit a store that specializes in providing running shoes. The staff is trained to help you find the right pair of shoes for your stride and the way you place your foot. They watch you walk and run and select a series of shoes that correct any problems. You can also tell them about any nagging injuries you may have. They will use all of these factors to recommend good shoes to you.
Choosing Your Own Running Shoes
If you can’t find a specialty store, you can easily go through that process yourself. By looking at your old shoes and analyzing your footprint, you can determine what type of foot you have. Once you do that, you will want a shoe that will help provide extra support to compensate for these problems.
If you overpronate, you tend to place extra stress on the inside portion of your feet when you walk and run. If you are a supinator you tend to place extra emphasis on the outside edges. A normal pronator has a footprint that is evenly distributed and has a healthy arch.
Different Brands and Styles
There are a lot of different running shoes out there. At first glance, choosing one can seem overwhelming. But, once you try a few on and understand what kind of foot you have, the process is much simpler. The key is to understand exactly what you need to choose the best running shoes. Look at several different styles. Try them on with proper socks and run with them. How do they feel? Choose the ones that feel the best.
What Kind of Running?
You will need different shoes depending on if you run on the trails or run on the street or on a track. Trail running requires extra support and traction. Some sporting goods stores don’t even carry trail running shoes so you will need to find outdoor sports stores or visit a specialty running shoe store to find what you need.
Replace them Often
The key to good running shoes is to replace them often. Each time you run, the padding gets warn down. In general, you need to replace your running shoes several times over the course of the year, especially if you run all the time. This will help prevent injury and make your runs more enjoyable.
About the Author: Gray Rollins is a featured writer for TheRunnersGuide.com. To learn more about how to buy running shoes and the how often you should replace running shoes, then please visit us.
Thomas O’Leary wrote an article about how to refresh your running:
Are you feeling a little stale about running at the moment? Is it hard to remember what is so exciting about pushing yourself physically? This happens to all of us at some time. Sometimes it is because of an end of season back-off in training, or maybe because it is because of overtraining or an injury. Whatever the cause, at some stage in your running, it is inevitable that you will find a temporary drop in your normal motivation.
There are any number of ways to re-kindle your motivation, but the easiest I can think of is to return to one of the basic benefits of running.
Many of us start out running because of the basic health benefits, but this motivation is often quickly replaced by other “higher” motivators like self actualization or camaraderie or even good old competition. When things go a little stale, though, one of the easiest ways to get back into a healthy, internally motivated headspace is to return to the beginning.
What is it that attracted you to the health benefits of running? Is it that you can gain and keep a healthy body weight while not trying to live on lettuce leaves and water? Is it that you can charge your way through the day with increased endurance, mental sharpness and strength? Is it that you are able to operate at a higher level in most other active pursuits as a result of your running? Or is it that you can simply go about your day to day life without being held back by the physical limitations that most people take for granted?
To see a vivid illustration of these benefits in the real world, I like to watch a set of stairs in a busy train station or shopping centre. I see people climb the stairs and watch their condition when they have reached the top.
Bearing in mind that most people will avoid climbing stairs like they were taxes, only the fit, brave, stupid or extremely lazy (couldn’t be bothered looking for a lift) will climb the stairs in the first place. Then out of those few who dare to ascend under their own steam, you will see some spectacular displays of struggle and hardship. There will be gasping and coughing as someone struggles to get enough oxygen through a poorly conditioned cardio vascular system. There will be someone who travels so slowly that they cause a traffic jamb as they attempt to carry way too much weight around their middle up the stairs. Then there will be someone else, who, though spindly in body structure, hasn’t got the strength to climb without dragging on the hand rail. Or if they have the strength, they don’t have the energy or endurance to fight gravity for more than the first flight of stairs before taking a break. Then there are the rare few who bound up the stairs, often 2 or 3 at a time, with a casual and relaxed smile on their face. Not smug or conceited, but just enjoying the benefits of their chosen lifestyle. Of these people you can often see clues to their secret if you look closely. Does the man you see have shaved legs and an unusual tan line? He is probably a cyclist. Does the woman have stronger arms and shoulders than you would expect? She is probably a swimmer. What shoes are they wearing? Expensive top of the line runners are often fashion shoes but light weight trainers can be one of the signs of a runner or triathlete. These are just the telltale signs of sporting involvement and they don’t mean very much except they do explain why these people are able to run the stairs that beat most other people at a walk. They are athletes and they are enjoying their bodies. They work hard at their condition and they can fly as a result.
However these athletes are the rare exception. More often I see the all too common, symptoms of what some would call the down ward spiral of the human physical body. While some of us are persistently and carefully conditioning our bodies, the vast majority of the developing world is going backwards. More and more of our daily lives are spent motionless at a desk or in front of a television or computer. Less and less of our time is spent doing anything active, let alone actually training our bodies. The result of this level of inactivity is plainly displayed at my very unscientific stair watching laboratory.
Now there are plenty of reasons why people have difficulty climbing stairs, and I’m making it out to be a simpler equation than it really is, but one thing is for sure. A basic benefit of running that I enjoy is the ability to cruise up stairs without missing a beat. As a result of my running, I can walk all day, carrying a heavy load (like a child on my back), run for the train, stand up during a long commute, help someone else with their baggage and still have the energy left to bound up the stairs out of the train station and jump on my bike to ride home. Now this doesn’t make me a super human, but it does make me a useful, capable and healthy body powered by a sharp, relaxed and productive mind.
I have been a runner for so long now that I don’t know what I would be like without running, but seeing how so many people struggle to get by, just climbing stairs I am not willing to find out. If running means that I can enjoy this healthy lifestyle, then I will run. If I am lacking motivation, I can look at how many non-runners struggle with daily activity, and then…hey presto…there is my motivation.
About the Author: Tom O’Leary is an Australian author and runner, currently living in Tsukuba Japan He recommends a carefully balanced mix of work, rest and play in order for runners to achieve their goals. If you enjoyed this article there are plenty more at http://www.runningmonkeys.com