Running Tips - Develop The Right Running Mindset

Most people think that running is only a physical event. That is not true. While running is a physical activity and will help you to get in great shape - there is more to it than that. Running actually starts in your mind. Runners need to develop the right mindset to start running and keep running.

One of the most used excuses is "I don't have time to run." That is the one that drives me most crazy! Everyone is busy - trust me, I wear more hats than I care to admit. But, I've got the mentality that nothing gets done before my run. For me, it's non-negotiable. And, it needs to be for everyone. You choose how you spend your time - choose to make your running important. It is - it's your health and well-being.

Do you spend time everyday brushing your teeth, showering, fixing your hair? You should have the same mindset about your running. It's something that you do for your inner well being and staying healthy. And, actually more important.

You've got to develop the mindset that nothing is going to come between you and your run. Sometimes I know it's hard. That's one of the reasons that I run first thing in the morning. Crazy things happen during the day. But, I know that no matter, my run will happen.

If you have to - make an appointment with yourself. If you can't run in the morning, put it in your schedule during the day. Treat it as an important meeting that you can't miss. Just a half hour will give you a work out that you need to get on your way to being healthy.

You also need to get the "I can't run" out of your mind. Look at the Achilles Track Club if you need inspiration. These athletes run on one or both prosthetic legs. I think that these runners are incredible and are an inspiration to everyone. If you have 2 good legs - you can be out there.

Think of your running as an investment in you and your future. Every run is an investment in your health and longevity. You're getting healthy, fit and warding off illnesses and diseases.

So, if you think that running is all a physical activity, think about it again. Running starts in your mind. You need to develop the running mindset. You need to get your thinking right - and make your running a priority.

As you can see, having the right mindset is important to your success as a runner. Visit Running Tips for other tips for staying out on the roads. You can also sign up for my Free weekly newsletter at Runner For Life.

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Factors To Consider While Purchasing The Best Earphones for Running

If you are an avid runner, then you also, probably, listen to music while running. Long runs do tend to get boring and monotonous especially if you are running alone. The key to this is finding the best earphones for running. Marathon and race runners need superior quality earphones, which will keep them motivated with encouraging music while they compete with other runners. In this article we will discuss how you can select the best earphones for running.

Inferior quality earphones are prone to slipping off and that is something that runners definitely do not want. Marathon and race runners also need superior quality earphones, which will keep them motivated with encouraging music while they compete with other runners. In this article we will discuss how you can select the best earphones for running.

There are many different types of earphones and headphones designed for running. With so many people becoming very health conscious and taking up running and jogging as part of their daily exercise routines, the sales of earphones have also gone up! The problem is that most people try to save money and purchase cheap or inferior earphones without prior research. Then they end up buying pair after pairs of different types of earphones. Had they invested in the best earphones for running in the first place, they would not have had to go through all these hassles.

Technology has advanced a great deal and today you can buy sweat-proof earphones and also water resistant ear-bud earphones which will give all other running earphones a 'serious run for their money'! You can also choose wireless earphones which are perfect for runners who do not want obstacles. One can even choose in-ear earphones or non-bulky over-the ear earphones. Many top companies like Bose, Sony, NuForce and Logitech have come up with some amazing series or earphones designed specifically for the athlete. Thus, there is no need for adjustments and no matter whether you run in the rain, snow or sun these earphones are sturdy, durable and promise to accompany you on your runs for years!

The Bose®IE2 earphone series is the best as rated by customers. They promise not to fall off while you run and also give crystal clear sound quality. The tips of earphones do not cause runners any discomfort. They also come with a protective carrying case as a bonus and many of the users have given it the highest possible rating, making them the best earphones for running.

For more help finding the best earphones for running do visit http://www.bestrunningearphones.com. Here you will get various other options and also find earphones that will fit different budgets.

If you are looking for optimum quality earphones for running to suit your budget, do visit bestrunningearphones.com.

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Running Tips - Going From The Treadmill Back To The Roads

For the last week and a half, I've been out of town taking care of things to do with my father's funeral. Taking care of arrangements, thank-yous, making sure Mom is going to be OK, etc.

Also, during this time - there has been a cold snap here. I've been running outside everyday - and on a couple of days where I would have hit my treadmill if I'd been home. For example, this morning it was snowing, 15 degrees and 3 degree wind chill. But, down the road I went!

But it got me to thinking about everyone who stays on the treadmill all during the winter and then goes back to the roads in the Spring. Even though it's great that you're keeping up the mileage (and I totally recommend it), there are some things that you need to be aware of when you go back to the roads.

Start back outside slowly. When you first go out - do one run a week outside. Each week, do one or two more runs outside. Keep this up until you are doing all of your runs outdoors. This may take a month - but you want to give your joints ample time to get used to the different surface.

Another tip - don't make your first run back outside your long run of the week. You want to ease back into long miles outside, also.

Don't worry if your times are slower when you go back outside. This will happen because of wind resistance, but you'll be back to your normal pace in no time.

Take it easy with the hills when you go back outdoors. Even though you've probably done hill work on your treadmill, it will be different on the roads. Going down the hills will be rough on your legs at first.

Remember that you're back outside now with cars, dogs and other things that you won't encounter in your home on your treadmill. Remember to run smart and be more alert to everything.

Running on the treadmill is great - and I highly recommend it to keep fit during the winter. When you go back outside, it may feel like running is different than it was before your treadmill. But, don't worry, you're running will be back to normal after just a little while. And, in a much shorter period of time than if you have just taken the winter off.

As you can see, going back out on the roads slowly is important to your success as a runner. Visit Injuries and Runners and download my free report for helping you to stay injury free. You can also sign up for my Free weekly newsletter at Runner For Life.

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5 Running Form Tips That Prevent Back Pain

Running is a high impact sport that can boost your cardiovascular health, build muscular strength and cause significant back pain if not done properly. As your feet hit the ground, impact force is sent throughout your joints, muscles and spine. Bad running posture means that your joints are not aligned and your muscles are being misused and strained. The ground's impact on your body greatly increases when things aren't where they should be.

Consider the spine of a runner. Intervertebral discs act as shock absorbers between vertebrae. The normal shape of the spine positions the discs to take on somewhat even loading. Now consider what happens to the spine as it begins to change shape -- when slouching forward, for example. The lumbar arch flattens out and the upper back and shoulders slump forward. The spine is now stretched, causing stress to the facet joints that connect vertebrae together. The angle of the vertebrae in relation to one another has changed, meaning the discs in between them are now experiencing uneven loading. Bad posture can cause disc herniation in people with sedentary lifestyles over time. For a runner, discs that aren't loaded optimally are more susceptible to damage, since the shock they must absorb is much greater.

Whether you're about to take your first run or you're an old pro, it's important to assess your running form. New runners can prevent back pain, muscle imbalances, joint pain and disc damage this way, and those who have developed such problems can begin to address them.

5 Form Tips

Consider the following general form tips on your run, staring from the head down:

Your head should be centered over your shoulders and pointed straight ahead, not looking up or down. This encourages proper spinal alignment and eliminates muscle strain in the upper back and shoulders caused by forward head.

Shoulders tend to tense up when we work. Runners should be very aware of their shoulders, making sure they don't rise and tighten on the run. Keep the shoulders low, loose and level.

The torso should be upright, eliminating strain on the lower back muscles and facilitating the neutral position of the hips. If you allow your torso to hunch forward as you tire, your pelvis will also tilt forward.

The pelvis should be level. Pelvic stability and alignment are very important for a number of reasons. The pelvis houses the base of your spine, acts as your center of gravity and determines the alignment of your upper and lower body. If you stick your butt out or tuck it in, you are changing both the lower body's and the upper body's alignment, as well as creating uneven tension throughout the hips. Your run can only be efficient and pain-free if you keep your pelvis aligned.

Your feet should strike the ground at the front of the heel and roll forward onto the toes. Your feet should not slam into the ground, making a loud noise. The push-off should be smooth and quiet; this is both the most efficient and the least jarring technique.

Body awareness is the runner's best friend. It is wise to begin a well-rounded light exercise regimen before jumping into the sport, making sure commonly weak muscles, such as the gluteal group in the buttocks, the hamstrings in the back of the thigh and the deep abdominal muscles in the stomach, are strong enough to support proper form. While running, try a top-down approach to adjusting your form beginning with the head. Taking care of your body will ensure you can run for years to come.

Education in back pain is the cheapest form of self preservation. Learn about what causes back pain and 4 other things that cause sciatic nerve pain.

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Running Tips - Picking A Winter Destination Race

Do you hate running in the winter? Do you need motivation to get out the door and keep your mileage up? Maybe a destination race is what you need

A destination race is a major race event that you plan. It is a race that you travel to and need to make plans to do. Up until this year, I always have run a marathon or half-marathon in Florida during January or February. I live in Virginia and these are really cold months here. And the older I get the more I hate the colder weather.

So, I started planning a winter destination race in Florida during this time. There are a couple of reasons for this. The first one is pretty clear - I just want to get out of the cold weather for a week or so. I love Florida and I love being there in the winter!

Second of all, having a marathon or half-marathon to do the beginning of the year keeps me running longer distances through November and December. Now, I'll run everyday anyway - but without a schedule or a plan - I'll just run a few and be happy. With a race on the plan, I know I have distances to cover for training and won't slack off and be a wimp!

I've had some issues that kept me from doing my winter escape this year. My Dad has been really sick and I need to travel back to my home town every week to take care of things for them. So, there was no way that I could take the time off from taking care of my parents - let alone be 15 hours away.

But, I decided that next year, I'll be back on track. So, I decided to find my race of choice. I know that I wanted it to be in Florida - and during late January or February.

Also, entering into my decision was that it should probably not be a full marathon. With what's going on with Daddy, I'm not sure if I'll have the time to train for more than a half-marathon. Also, my husband need a 3rd and 4th knee replacement this year (and he is not a runner), so I know that I'll be taking care of him, too.

January and February is also a good time for us to take a little extra time off. My husband and I also have a Dairy Queen, and that is a slower time for us. So, it works out perfect!

So, to the race calendars I went. I decided that I wanted to do something different. I've run the Disney Marathon 3 time and love it - and the A1A Marathon twice. There's a half-marathon that I want to do sometime in Clearwater, but then, I saw it. The Key West Half-Marathon!

I haven't been to Key West in a few years - and it will be the perfect destination race! So, next January - road trip! And, my wonderful husband (driver and stuff-holder) has already agreed!

I wanted to share this with you to show you some of the thought processes that you need to go through in planning your races. It's great to "want" to do something, but you need to make sure it's feasible. You need to consider all the angles. Time you have to put into training, work schedule, spousal/family support.

I hope that you plan a winter destination race - or a destination race anytime! It helps with the motivation!

Visit Running Tips for other tips for staying out on the roads. You can also sign up for my Free weekly newsletter at Runner For Life.

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Running for Speed and Training to Increase Running Distance - Tips and Information for Runners

Running for Speed and Training to Increase Running Distance

If you enjoy taking part in such sports as football or Soccer, and hope to dash well before your rivals, perhaps even develop a reputable name for yourself on the playing field, you then will have a little something supplemental in you - a thing that your opponents have not. That one thing extra is athletic technique, that mixture of running speed, thought of as high potency and agility that causes your group-mates to rally with you, and high oomph and toughness that helps you to bring your all, all throughout your game, whatever it could be.

So you'd like a whole lot more speed in your soccer (football) game to out-run the other players and are at odds at the way to it. Well, in order to develop speed to play football perfectly is really much different from establishing speed let's say, for a track and field competition. Why is this so? The reason is you should get numerous kinds of rate instead of just sprinting speed.

The types of speed you'll want to establish are:

Thinking speed - You've got to think quickly on your feet and conform to the mad momentum with the game. You are running and contemplating at the same point in time. Ways to feign a movement, the right way to produce area, which posture to perform, whom to pass the ball to, to dribble or undertaking approaches from the coach.....and many others. The movement of thoughts are continuous and are arising speedily and furious just before the closing whistle is blown.

Thinking speed may be engineered with an above average football coach and enjoying a competitive sports match often.

Acceleration speed - Acceleration speed is necessary. Make sure you surprisingly pick up velocity instantly when your competitors are closing in on you.

This valuable unanticipated burst of velocity will definitely seize your opponents oblivious or perhaps trapped these individuals flat footed in the event your acceleration carries a unexpected change of way.

It is easy to develop acceleration speed by growing power in your overall lower body. Your current leg muscular tissue, including your glutes (butt muscle mass) are recruited whenever you accelerate. Weight training exercise with lunges, calf elevations, stiff legged dead lift and squats are very important to cultivate strength inside your lower body. Once your lower body muscles are potent, you could jump higher while you are going for a heading. High Timeframe High intensity training will also help one to develop acceleration speed combined with strengthening your stamina and effectiveness.

Turning Speed - Whenever you dribble, turn and feign fast, you'll need outstanding body balance and toughness. You can solely turn rapidly and powerfully if you have intense and strong central muscle tissue.

To get dynamic central muscular tissue, do start up crunches, reverse crunches, bridge, plank, side crunches and so on. These workouts are to be carried out slowly and purposeful compacting the core when you exhale.

Once you've physically produced these muscle tissues properly, along with high-quality ability guidance and stamina, you may be one particular heck of a speed demon about the football field.

John Hanks is a student at Alfred University who enjoys cross country running. His blog is host to running information, articles, tips, product reviews, and running tools to help YOU get in shape.

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Running Overuse Injuries

Runners often wind up with injuries without any obvious traumatic event to cause an injury. Most of these are the result of a wide variety of factors that over time lead to chronic problems. These are often termed overuse injuries. Following is a checklist of the most common causes of running injuries and possible treatment options.

Too Much, Too Soon
Increasing running mileage or time too quickly is the leading cause of running injuries in recreational runners. Use the 10 percent rule (increase mileage by no more than 10 percent per week) to help prevent overuse injuries while allowing the body to adapt to training levels. Read more in Spring Training Tips. Some runners just overtrain. Too much mileage is likely to lead to injury in those not able to tolerate running at an extreme level. Cutting down on total running mileage and cross-training by cycling or swimming will help overcome this problem without compromising on fitness levels. Also see: Preventing Overtraining - When Less Is More. Not allowing enough rest and recovery time between runs may also contribute to injuries. It is during the rest phase after exercise that our muscles get stronger. Not allowing this rest leads to continual breakdown. It is critical to alternate rest with exercise to perform well.

Running Route or Surface
Hard surfaces increase the amount of stress on the muscles and joints and increases risk of chronic tissue trauma. Soft surfaces (like sand) may cause the heel to sink and your foot to slide on push-off, leading to Achilles tendon overuse (Achilles tendonitis. Consistently running on one side of a road may cause injuries due to the road camber. The average road slants about 7 to 9 degrees so the result is that you are running on a slanted surface where one leg is hitting the ground at a higher level than the other. This may lead to a variety of biomechanical problems. Uphill running can stress the Achilles tendon and the muscles in front of the leg (tibialis anterior) that lift the foot and toes. Running uphill may be particularly difficult for people with tight calves and Achilles tendons. Downhill running places additional stress on the knees, which may result in pain developing in front or on the outer side of the knee.

Footwear
Shoes are the most important piece of equipment for runners. Buy a shoe that matches your foot type and weight. Flat-footed runners who (and pronators) should buy stability shoes with support. Those with high arches (or supinators) and heavy runners should look for good cushioning and arch support. It is recommended that you replace running shoes between 350-550 miles depending on your running style, body weight, and the surface on which you run. Read more about: When to Replace Running Shoes.

Body Weight
The heavier the runner, the more stress on the load-bearing tissues of the lower body. If you are overweight, losing excess body fat makes running much less stressful and results in fewer overuse injuries.

Running Technique
Every runner has a unique running style and some styles can lead to overuse injuries. Because running tends to use the hamstrings to a large degree, strengthening the quadriceps is useful for most runners. A normal foot strike lands flat or on the outer-back portion of the heel and then rolls onto the sole and ends with the push-off from the ball of the foot. A heavy heel-strike can lead to excessive traumatic forces and actually slow you down. Landing hard on the midfoot or ball of the foot places more stress on the Achilles tendon (which will contract to counterbalance the force of the strike). This is seen often in sprinters. For these runners, stretching the calves and Achilles regularly is recommended to reduce injuries.

Biomechanical Issues
Orthotics and heel lifts can correct many biomechanical and alignments issues of the leg. Read more about how Orthotics can help biomechanical alignment problems.

Muscle Weakness / Imbalance
Lower-extremity and core strength training should be added to routine training for runners. Runners should perform strength training for the following muscle groups: Quadriceps, hamstrings, hips (squats, dead lifts, and lunges) Calves (heel raises) Shoulders (shoulder shrugs) Upper back (dumbbell rows) Chest (push-ups) Biceps (curls) Triceps (triceps kickbacks) Lower back (extension: lie on stomach and lift feet and arms off ground) The Best and Worst Core and Ab Exercises You can't always avoid or prevent every injury, but runners who follow some basic guidelines can reduce the likelihood of developing chronic nagging aches and pains.

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