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The Way To Train To Run A Marathon

So, you want to join in a marathon contest? You are confident that you can do it simply because you have been jogging every morning everyday, seven days a week, 4 weeks a month. Well, you have certainly built your resistance but are you sure you can finish a marathon contest and reach the finish line? You see, everything is different when you are in a marathon. You need some special training to hone some special skills. Jogging is running but a marathon is more than just running or jogging. If you want, so you can train yourself right away the right way, you can try to browse the Web for some kind of book guides that will help you how to train to run a marathon. Using these training aids is just like having a professional marathon trainer by your side and you will be surprised to see that marathon is indeed different from jogging.

Cordyceps sinensis and C25K – My method of making it just that little bit easier for running the C25K program

cordyceps sinensis capsules - My experiance with couch to 5k with cordyceps sinensis

Just a short history of what happened...

My work makes me sit at the desk most of the time and all the healthy eating and brisks walks doesnt make up for the inactivity I was stacking on my chair! Anyway I was beginning to get out of shape and decided that I wont be the guy who is stuck in bed and needs to be transported by flat bed trucks... no not for me, so I decided to take up running but needed a way to make it a whole lot easier without all that pain you get when you first exercise, I had been going to the gym some time back but wanted a way to help me get that edge without any harm or side effects. Thats when I looked into using cordyceps sinensis and its ability to help enhance peoples ability to breath and - also it was amazing to hear that Chinese athletes managed to break several records in 1993 at some national olympics. Seeing as I wanted to run, I thought why not?
When I started my research I had no clue what cordyceps sinensis actually was or what it would or could do to me. I learned that it is a Tibetan/Chinese mushroom that has no toxic side effects and no one ever died from taking it. My research also led me to learn that Cordyceps is considered a "food" by the US Food and Drug Administration (FDA) and is classified as "generally recognized as safe" (GRAS) and that a growing number of researchers now consider it to be a "superfood" that can be included in almost every diet.

When I actually got hold of some cordyceps sinensis I decided to

I decided to give it a chance; I had nothing to lose and everything to gain. Well, all I can say is WOW. I had been trying to do the C25K (couch to 5K) running regime, but because of my job it wasn't working out to well. I do ALOT at work, but most of it sitting down unfortunately. I had practiced exercise regimes in the past which had worked out quite well over a period of time. I decided it was high time I that I try something again.

If you have never hear of the C25K running regime it's pretty neat. It's a program to get you off the couch and running 5 kilometers or 30 minutes in just 9 weeks. It is a gentle introduction to get the body moving that starts off alternating between walking and running small distances and building up over the time period.

This Roman training style has 9 weeks in it - I decided to do session 3 becuase my friend was already going up to session 4 but decided that he would wait up for me. Anyway I managed to make a complete fool out of myself - not because I started on something so tough, but becase on the first run I was completely busted but I felt I could go on for that minute longer, hoping that the music would end soon and that voice telling me I could take a brisk walk again... Well after I came close to giving up and just smashing my i-pod my friend told me I had run an extra 3 minutes with him and he was proud of me haha little did I know that I had just completed session 4 instead of 3. I had run an extra 3 minutes on my first go - not bad but the most amazing thing was my recovery was alot faster than I expected. Having used cordyceps I really do think it makes a big difference to your health and your ability to breath. I am a smoker and to run that long I find it not just amazing but a damn good reason to stop the smokes and really concentrate on achieving this couch to 5k. I am still 'big' but I have a greater sense of wellbeing and feel that I am in control of my life and my habits. I actually noticed my concentration going up and being able to train effortlessly is a big bonus when you tihnk about how many other health benefits cordyceps sinensis has. The reason why I like cordyceps sinensis so much is because the effects are literally NEXT DAY - or Next Hour depending on how much you take, I dont like products which needs days or weeks to see any significant effect and by the time it works your busy doing or looking at something else to notice. But this is one amazing mushroom which has really helped make my breathing and subsequent running a whol lot easier and I truly think you should try it in your exercise regime and see for yourself.

So when you want to start stepping up to the challenge - all you have to do is get some cordyceps sinensis and start your journey onto better health, a higher rate of endurance and ample loads of energy and to top it off this is not toxic in any amounts - go on give it a try, you wont be dissapointed.

Run in Severe Conditions

After spending six days running across the Egyptian desert with his brother and some friends in temperatures up to 130 degrees, Dr. Douglas Girling decided to do something cooler.

Five months later he went up to the Arctic Circle for and non-stop 120 mile footrace. A challenge not many would dare try. The conditions were harsh and cold. It was so cold that Girling thought he would freeze to death if he ever stopped even to eat and drink.

According to the doctor, he did it because he wanted to see how far he can go in extreme conditions. When he was young, he used to travel to the US to compete in triathlons. His interest in the physiology behind exercise led him to pursue a career in medicine.

Even after being married for 20 years with two kids, Girling, had never stopped running. Last year was when he decided to go for the Sahara race along with his brother, Malcolm, and some friends. They had to run in the blistering heat carrying food and camping gear

The pain was intense but the desert was so beautiful that it was worth it. When Girling finished the race, he had run for 34 hours and 46 minutes. He felt great and his bond with his brother and friends strenghtened.

Come March, he was running again but this time for the Arctic 6633 Ultra race which took place in Canada's Yukon and Northwest Territories on the Dempster Highway where the temperature at the time was around -40 degrees. It was so cold that his shoes froze solid soon after he began. The strong winds made matters worse.

He hauled a wheeled sled with a -40 degree down sleeping bag, a bivouac sack, a stove and some extra clothes. On his desert run, he had carried a lightweight backpack, alcohol stove, sleeping pad, inflatable pillow, foam flip-flops, and lycra gaiter to keep the sand out of his shoes.

It was worse than the desert. He had only run 3 miles when he realized that he had never felt such pain before. His hands froze in seconds the first time he tried to get a water bottle. What a relief it must have been to eat and sleep in the occasional sheltered checkpoints.

It was a test of how much he can handle. He ran in a nylon vapor barrier liner over synthetic long underwear plus booties and head coverings. On one occasion, Girling had to stick a plastic tube into his mouth to prevent his balaclava from freezing solid.

Despite the pain, he managed to finish up to the third of four checkpoints in 48 hours, 57 minutes including four hours of sleep. Sixteen others dropped out, half even before the first checkpoint.

His daring adventures had given him a first-hand account on being out in intense conditions. It was the closest thing to being in a survival situation without getting himself into a lot of trouble.

While Girling hasn't given up on adventure challenges, he's had enough of arctic running. It was the toughest race he had even ran. His next target is the jungle race in the Amazon.

Important Tips About Running Shoes

Fitness Shoe Technology Race – Under Armour By A Foot

How many of us have bought a pair of running shoe because of the way they looked, or because this style of show was “in”? I’m sure it wasn’t too long after your purchase, you may have questioned your judgment because your feet were screaming for mercy. Often times we’re not entirely sure if this is right Under Armour shoe for us. As technology advances, more and more companies are using technology and 3D graphics to produce a more effective (and comfortable) fitness shoe. A very easy way to figure out what type of shoe to buy is to use this simple test.

The Wet Test Dip: Dunk your bare feet into a pan of water. Applying your full weight, step onto a piece of brown paper. Repeat until you get a crisp pattern of each foot. Before your prints fade, match them to those shown here. (If yours are somewhere between neutral and flexible, use neutral as your guide. If yours fall between neutral and rigid, choose rigid. If your footprints are different patterns, aim to fit the more flexible one.)

Neutral: You’ll see about a 1-inch strip of wetness in the arch area.

How you tread: Your feet are well balanced and roll, or pronate, almost perfectly. Your feet lengthen and spread out about a half shoe size when you stand, and they absorb shock well and have good stability. But put these nearly perfect puppies in poorly fitted shoes, and you could be hobbled with blisters or other foot problems.

How to fit: Yours is the easiest foot to fit because many styles are designed for your type. Make sure any shoe you buy feels good in the store–no rubbing or pinching.

Rigid: Your arch is so high that you’ll see little, if any, imprint in the arch area.

How you tread: Your feet tend to roll inward only slightly, so you underpronate, meaning you walk more on the outsides of your feet. They’re stable, but they don’t absorb shock well because they’re stiff: They tend not to lengthen and spread out much when you stand.

How to fit: You need shoes that are well cushioned to absorb shock, and flexible enough to allow your feet to roll more. Go for a roomy upper to accommodate your high arch. Choose the shoe with the highest heel if you have tight calves, which is common in this foot type. Your feet are also likely to curve inward at the ball (you can check this out by tracing your feet), so look for a shoe that does likewise by matching the tracings of your feet to the soles of shoes you’re considering.

Flexible: Your foot is flat and has a low arch. It will leave the fullest imprint, with the most arch area in contact with the paper.

How you tread: Your feet roll inward too much (overpronate) when you walk. They’re unstable, but they absorb shock well because they spread out: They change an entire size when you stand.

How to fit: Because your feet tend to flatten, you need a shoe that has less space between the laces and the sole. (To judge height, move your feet up and down inside the front of the shoes while you’re wearing them.) You don’t need a lot of cushioning, but you do need good arch support so your feet don’t completely flatten when you step. Also, a lower-heeled shoe, as compared with other shoes, will help keep your feet more stable while you walk.

One company seems to have the slight edge in building the right type of shoe for almost any type of athlete and weekend warrior is Under Armour, a relative newby in the $5 billion fitness shoe industry. Under Armour is high-tech. It uses sophisticated software and technology systems to create all of its products. Known widely for its top-of-the-line moisture-wicking apparel, the company is using the same expertise to introduce a line of running shoes with 3D computer software which will hopefully decrease production time.
Using a digital camera and software that records information about the way feet, legs, and other body parts behave in motion on a treadmill, that biometric data helped Under Armour validate that its shoes were doing what they were built to do – to stabilize the foot, or counter over-pronation. The running shoes are built with two basic options, which are very close to the Wet Test Dip above:

Neutral: Built for athletes that normally pronate, and have medium to high arches, the neutral shoes provide balanced cushioning.

Stability: Built for athletes who overpronate, and have medium to low arches, the stability shoe provides foot-strike guidance.

Under Armour also sells cleats and cross-trainers, but those are a relatively small part of its overall business. A soccer boot is coming in May.

Prices for the running shoes range between $84.99 - $119.99, and $79.99 - $99.99 for trainers.

With an established brand name like Under Armour, many people acknowledge that this entry into the fitness shoe market is a big first step for the company. This action could easily catapult Under Armour from a niche company to a major player in the global shoe competition.

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Quality Shoes Manufactured In The United States From New Balance Shoes

Everyone loves to have comfortable sneakers, and you can get them-these from various companies. However, when it comes to getting shoes that are made in the USA, the number-list of shoe companies to choose from narrows considerably. One of the options that you do have for this is New Balance sneakers-shoes.

If you buy New Balance running shoes, you will receive great sneakers as well as support from a company that does its manufacturing in the US, which is getting rarer and rarer. New Balance shoes come in all sorts of styles for all types of uses. They make sneakers that are meant for walking, running, football, baseball, basketball, cheerleading, tennis, cross training, coaching, and even for umpires. They also make shoes exculsively for everyday use. Whichever type of activity you need sneakers for, New Balance develops them. They make shoes for men, women, and kids (including babies as well as those in preschool and grade school), so you can outfit the entire family with discount New Balance shoes.

One of the options for kids that is creatively neat are their sneakers with Sesame Street characters on them. Thesehave two styles with Elmo, two styles with the Cookie Monster, and one each with the Count and Oscar the Grouch. Infants and preschoolers will love these sneakers since they have a few of their favorite characters on them.

Older kids will like the junior versions that are available of some of the more popular styles of sneakers for adults. Those who want something a bit different than your normal sneaker can check out the options for vintage running shoes or the backless, slip on sneakers that are also available from this company. New Balance sneakers also make quick drying water shoes that you can wear when you are hiking and have to goIn the water.

New Balance also makes shoes with extra stability forpeople with pronation issues, so you can be confident of finding something that will keep you stable while you exercise and minimize any chances of injury. You can also find shoes with added arch support or added cushioning to make sure everyone can find a comfortable shoe.

In the past, New Balance had the reputation of being a shoe company that catered to older people. No more - men and women of all ages have realized the importance of wearing running and walking shoes that fit well, and New Balance definitely fills that niche. Try a pair at your local store today, or go online and have a pair delivered to your door. New Balance - made in the USA, and made to fit your foot.

Come Root For The Largest Marathon In Texas History!

On November 16, 2008, 30,000 registered participants will make the inaugural Rock‘n’Roll San Antonio Marathon & ½ Marathon the largest in Texas history—and San Antonio is gearing up to celebrate! Cheer participants on as they pass sights like the Alamo, historic King William District, golf courses . This legendary course will be lined with 70 live bands for fun-filled entertainment at every mile. Make a stop at the Alamodome for a finish-line fiesta and headliner concert featuring 80’s rock legends, The Cult.

So come on down to San Antonio! Temperatures are expected to be in the mid-60s and racing events are close to the picturesque River Walk where hotels in San Antonio, restaurants, shops and more await!

Remember the Alamo during your visit! More than 2.5 million people a year visit the 4.2 acre complex known worldwide as "The Alamo." Most come to see the old mission where a small band of Texans held out for thirteen days against the centralist army of General Antonio Lopez de Santa Anna. Although the Alamo fell in the early morning hours of March 6, 1836, the death of the Alamo Defenders has come to symbolize courage and sacrifice for the cause of Liberty. The memories of James Bowie, David Crockett, and William B. Travis are as powerful today as when the Texan Army under Sam Houston shouted "Remember the Alamo!" as it routed Santa Anna at the battle of San Jacinto on April 21, 1836. Just a short walk from the River Walk, the Alamo is a "must see" for all who come to San Antonio. Admission to the Alamo is free.

Trail Running – Tips for Nutrition

Nutritional Tips for Trail Running

Trail running is quickly becoming one of the most popular sports in the outdoor industry. Barely recognized as a sport a few years ago, trail running was viewed as a speedy alternative to hiking. However, with the emergence of ultra-distance running on trails the prestige that comes with winning a trail race has increased tremendously. As trail running becomes more mainstream, it is important that you as a runner remember a few crucial bits of nutritional information that will make any trail run all the more enjoyable.

Hydration: The Key to Performance

Proper hydration is at the forefront of any activity you plan to participate in. If your body is in motion, then you need to make sure that you are hydrated. Water is essential to the human body. 60-70% of our body mass is water, up to 90% of our brain mass is water, and up to 75% of muscle tissue is comprised of water. Water is also the main component of blood – the important carrier of glucose, oxygen and other nutrients. In general, your body loses 64-80 ounces of water daily through urine, feces, sweat, skin, and expired air. This water needs to be replaced by daily fluid consumption of 64-80 ounces. Another, albeit much less scientific, way to determine daily fluid requirements is to evaluate your urine. Dark and concentrated urine is indicative of inadequate fluid intake. Urine should be pale yellow to clear, and copious. Trail running is a four-season sport. You can run in practically any weather condition, on virtually any terrain.

In warm weather, the only way to ensure that you will not become dehydrated is to stop it before it happens. When you are thirsty, you are already dehydrated. That is why it is important to properly hydrate before any event. The cliché eight glasses a day does not take into account your standard active athlete. If you are training in the heat, you need not worry about how many glasses you are drinking but rather concentrate on drinking periodically throughout the day. Keep a water bottle close to you at all times and sip from it continuously. This will ensure that your cells with be maximally hydrated at the start of any workout. Although water is great to be drinking if you are planning on sitting still all day, if you are active you should be hydrating with a carbohydrate solution, preferably one with anywhere between 6-8% carbohydrates. This will ensure that your body not only gets the hydration it craves but also that it maintains the right amount of electrolytes. During the trail run itself, focus on continuing to sip continuously from your water bottle. It is best if you can either run with a handheld water bottle or find a comfortable hydration pack. Weigh yourself before and after a hot weather workout to ensure proper rehydration. For every pound that you lose while running, rehydrate with 24oz of liquid or 150% of your total water loss.

In the cold you need to remember that you still have to hydrate. Your hydration needs in cool weather are just as important as in hot weather. You will not feel like you need to drink as much liquid; however, you still need to avoid becoming dehydrated. While you won’t be losing as much liquid through perspiration, you still need to have liquid on hand, especially if you plan to run over thirty minutes. Try to drink every ten to fifteen minutes to ensure that you avoid becoming thirsty.

Choosing the right liquid is critical to your hydrating success. Find a carbohydrate drink that will sit well with your stomach and budget. If you are racing, train with the drink that will be provided on the course, since that will be what you will drinking once you get out there. Find an electrolyte containing beverages with 4% to 8% carbohydrate. Drinking a 10% carbohydrate solution can potentially cause gastrointestinal issues, which can be considerably uncomfortable regardless if you are training or racing. The high sugar content can slow the release of fluids into your intestine and delay the rate of absorption. With a 4-8% combination of carbohydrates your body is able to absorb a proper balance of electrolytes which is recommended for any events lasting longer than an hour. Though beverages with caffeine provide hydration, they are not the best choice as excessive caffeine consumption may interfere with sleep patterns and will have a mild diuretic effect. Try to limit your intake of these liquids throughout the day especially if you are planning on a long distance trail run.

Get the Gear: Finding the Right Hydration System

If you are just getting into trail running you need to find the hydration system that will work best for you. This can take time and will only improve with experience, so be patient. For a long distance training trail run, find a hydration system that is lightweight, comfortable and will be able to carry enough liquid to meet your hydration needs. Personally, I prefer to run with handheld water bottles, because holding the water bottles reminds me of the need to drink. If I run with a hydration pack, I find myself becoming consumed in the run and forgetting to drink. However, by holding the bottles I have a constant reminder that I need to stay hydrated. The only downside to carrying water bottles is that you have something in your hands. This can become a problem on a long distance run when your body becomes fatigued and the last thing you want to do is hold onto a multi-pound water bottle. That is why running with a pack can be an advantage.

In the beginning, hydration packs were cumbersome and not worth the discomfort that they brought. However, in recent years that has changed as the outdoor industry has consistently improved on the lightweight, comfortable hydration pack. In cool weather conditions a pack is ideal. When you first start out running more than likely you will be wearing excess clothing. Shedding a few layers with no where to stash them can be a problem; however, with a pack you can easily stuff them away. Then if the weather turns malo you can just pull them back out. Also, since more than likely you will not be drinking as much liquid you can better regulate how much liquid you are carrying by how much fluid you put into the bladder. If you enjoy running with a hydration pack in warm weather, look for one that will be able to keep your back cool. The main problem I found with early hydration packs was that they trapped the heat expelled off your back. I found myself loosing an enormous amount of liquid from the sweat caused by the rubbing of the hydration pack and my back. Either choose a hydration pack like the Patagonia Houdini Hydration Pack that has mesh shoulder straps and an air flow system or use a lumbar pack like the CamelBak Alterra Hydration Pack to remain cool and hydrated in the hottest of conditions.

Watch Your Calories: You Need Fuel!

If you are planning on running over an hour then you need to make sure that you take into account your nutritional needs as well as hydration needs. Your body size and the activities you choose will determine how many calories you need to consume while exercising. Typically, most experts recommend that athletes eat anywhere from 100 to 150 calories per hour to maintain proper glycolic and caloric balances. Regardless of what type of food or gel you use for fuel delivery, carbohydrates remain your best source of energy for training and racing. Remember not to shun real food for synthetic food options. Fig Newtons, Banana, Peanut Butter sandwiches and Larabars are all great options that can be easily packed into a hydration pack or carried on a trail run.

As your body pushes the limits, make sure that you are providing it with the right fuel for the job. To sum up, staying properly hydrated throughout the day is crucial to your workout success. Find a 4-8% carbohydrate drink that your stomach can tolerate if you plan to be running longer than an hour and plan to consume 100-150 calories per hour of exercise. Finally, experiment with different hydrating options until you find a hydration system that works for you. Everybody is different, but taking the time and finding the right way to stay hydrated and fueled will yield major advantages for any athlete in any discipline.

For more information on outfitting yourself for trail running, visit
http://www.rockcreek.com/articles/trail_running/trail_running_gear_guide.asp

Josh Wheeler is an avid trail runner, cyclist, and swimmer who is currently combining his talents for all three and has begun a grueling triathlon training program.

Josh overcame brain cancer during his senior year at the McCallie School in Chattanooga, TN to become the number one ranked triathlete in the Southeast in his age division. He is currently training for the Collegiate Nationals and the age group Nationals; in hopes to qualify and represent the US at the Worlds in Germany. Josh also continues to excel as an honors scholar at Appalachian State University in Boone, NC. In his rare spare time, he also works for RockCreek.com.

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