Running Secrets for the New Runner

Like most new runners, you think about eventually doing a 5K, 10K, or even Half Marathon run. However, when you start training, you realize you can barely walk a couple miles at a fast pace.

That's ok. Train the right way, and you can be running in official races within 3-4 months. The secrets below will help you get there, sooner.

1) Doctor's Approval: Before you even think about training, talk to your family doctor and get his approval.

2) The Right Shoes: Bad shoes lead to bad injuries. Think of buying a top quality pair of running shoes, as an investment in your future success.

3) The Right Clothing: Dress for comfort - and have several outfits already chosen, one for each type of possible weather. And when the weather is poor, use a treadmill to train indoors.

4) Water: Staying well-hydrated is crucial to your health, when you're training to become a competitive runner. Official races always have water stations but during training, you may want to use sports drinks instead, due to their confirmed reduction in your recovery time.

5) Food: Supplying a runner's nutritional needs, means throwing out the simple carbs (sugar, sugary drinks, sugary snacks, sugary desserts, etc), and replacing them with complex carbs (fruit, veggies, low-fat dairy and whole grains). The occasional cheat is ok, but make sure you eat healthy carbs especially before and after your training runs.

6) Sign Up: Once you think you're ready, sign up for your first running event. Note that almost all events have an entry fee, which increases as the event date approaches.

Are you ready to get off the couch, start your running program, get in shape and lose those ugly pounds of bodyfat? If you answered yes, then this program will help you get there faster... read more...

Running Secrets for All Ages

The next race you run in, take a moment to notice the wide range of ages of the women participating. In fact, the first woman to win the Olympic marathon, did so at age 27 and is now well into her 50's and still running.

According to her, the secret is to "still make running a priority" in your life. She continues, "It's not about how much you run; it's about the act of running and reaping the benefits."

Listed below, are running secrets that can keep you young, for many decades.

20-Something

One of the biggest problems at this age, is Overtraining. While runners of all ages can fall into the trap of overtraining, women in their 20s are most likely to run on a disorganized schedule, interfering with their eating, training & sleep patterns.

The secret to avoiding overtraining and the body injuries it causes, is to rest for at least 48 hours between hard runs. If you're too impatient to take a full day "off", then use Cross-training. This will allow you to work non-running muscles while the running muscles recover. In particular, swimming is a recommended way to exercise between hard runs.

Women in their 20s also tend to have dismal eating habits. So another secret is to reduce the sweets, fatty snacks and other guilty pleasures; while increasing the nutritious veggies, fruits & grains. Good nutrition is necessary to achieve running success with minimal injuries.

30-Something

Many women at this age, benefit from The 10 Year Rule.

Scientific studies have found that regardless of when you started running, you reach your peak at about 10 years after you started. Since most women start running training in their 20s, this means they wind up hitting their peak in their 30s.

But as you approach 40, it becomes harder & harder to recover from a difficult or long run. This is due to loss of muscle mass, which translates to loss of glycogen reserves and the ability to recover.

The secret is to refuel more efficiently.

Increase your intake of healthy carbs, including veggies, fruits, whole grains, yogurt & beans. And do your healthy eating on a regular schedule, without missing meals.

Another secret for improving your recovery time is of course, strength training. The key here, is to find an excellent, fully-detailed, strength training program made specifically for women.

If it's difficult for you to find time, simply do 20-30 minutes, 2-3 times per week, while watching your favorite TV programs!

40-Something

By this age, you begin to notice that your aerobic capacity, speed of recovery, and muscle mass are declining. The good news is that you can slow, or even reverse, these aging effects.

Aging does not change your resting heart rate; but under stress, your heart is not able to pump as fast as it used to. The secret to keeping your heart rate capacity as high as possible, is to keep constantly challenging yourself aerobically. Don't overtrain; don't overstrain; just keep pushing yourself a bit farther than your "comfort zone".

Another secret to keeping your physical capacities high, is variety. Your muscles are made to adapt, so they will adjust to any given training program as quickly as they can, and stop improving. By changing your training every 1-2 months, you keep challenging your body and so, your body continues to build muscle, strength & endurance.

50-Something Plus

One of the most frightening aspects for women reaching the age of 50+, is loss of bone mass. And this loss tends to accelerate, post menopause. The secret is that exercise slows the rate of bone loss, and can even reverse it (in the case of strength training).

Constant running makes bone compress & extend, due to impact - which stimulates bones to grow.

Cross-training can help even more, because you are varying the type of stress and the bones involved.

Strength training is the best though, if you want to avoid osteoporosis.

Another anti-aging secret is stretching. At advanced age, people lose more "expected lifespan" due to loss of flexibility, than loss of strength or endurance. You can cold-stretch during the warmup before every run, then warm-stretch during the cooldown after every run. Frequent stretching on a regular schedule, will help you avoid doing the dreaded "old lady shuffle".

Finally, one of the most important benefits of exercise - desired by women of all ages - is weight loss. And with the right exercise program, losing weight is surprisingly simple... read more...