Strength Training Helps Improve Running Performance

Have you ever tried to run without using your arms? Try running a block with your arms pressed to your side to avoid movement and you will be amazed at how difficult it is to run. Your legs will burn and your stomach muscles will feel very tight and you may even begin to cramp. This simple exercise shows how crucial your arms are to helping you preserve forward momentum during running.

Many people actually do not swing their arms correctly while they run which makes the runner feels very tired and overworked in other parts of their bodies while running. The arms should be held close to the body with the elbow bent to about 90 degrees, the palms facing inwards held in a loose fist, and the arm should swing straight forward and backward. One of the most common mistakes that people make with their arms is they swing them across their bodies instead of forward and backward. This arm movement is not helping to preserve the forward momentum of your body as you run which is ultimately putting more stress on your back, legs, and feet. Incorrect, or lack of, arm swing can actually lead to other problems due to overcompensation in other areas of your body.

One of the main reasons why people lack arm swing or have incorrect arm swing is simply because their arms are not strong enough to keep the forward momentum of their bodies going. If the arms are not strong enough to preserve the forward and backwards swing that makes a runner most efficient then people tend to cross their arms in front of them. A simple way to avoid this problem is to add strength training arm workouts to your weekly routines. Adding two arm workouts a week will quickly help to build muscle and improve your arm swing while running.

Although your legs take the bulk of the load while running, the arms also play an important role in reaching maximum efficiency while running. Adding strength training workouts to improve your arm strength will help improve arm swing and ultimately make you a better runner.

Running Surfaces Can Make a Difference

The terrain that an athlete runs on is critical to not only their performance but also to the health and maintenance of their bodies. You might be surprised at what running on a different terrain can do to your body. When it comes to the type of surface that you run on, the most important factor is the amount of shock absorption that the terrain provides. Now just because something is super shock absorbent does not mean it is the most ideal running surface. For example, many people like to run on beaches because it is a very soft surface, but it also takes much more energy to run on sandy surfaces because you sink into the sand as you run. Therefore, there is a cost-benefit ratio to running on very shock absorbent surfaces, on one hand they provide a softer surface for your feet to land on but on the other hand they require more energy to run causing you to get tired more quickly during your run.

More traditional running surface materials are concrete sidewalks and asphalt streets. If you have the choice, the asphalt streets are actually a better option because they are softer on impact compared to concrete sidewalks. You may not be able to feel a difference when running on the two but over long distances, your body will certainly be able to feel the difference.

Besides the material that a running surface is made of, another factor that makes a difference while running is if the terrain you run on is slanted or banked. Running on a banked surface in one direction or another is common because many roads and pathways in Houston are designed this way to help them drain properly. The problem with running on a banked surface is that you get an uneven distribution of force and work that is put onto each leg. The leg that is lower bears more weight and does more work than the leg that is more uphill. If you know you are running on a slant then one thing to consider is make sure you are running on an out and back run route and not a circular path. If you are running in a circle then the same leg is always bearing more weight and doing more work than the other leg. If you run out and back then one leg does more work on the way out and the other leg does more work on the way back. By the end of your run your legs have taken on the same workout which will minimize the chance of injury.

The composition and contour of the surface you are running on is very important to the health and performance of a runner. Making a conscious effort to run on a flat surface that has the optimal shock absorption is important to consider on every run.

Diet Affects Running Performance

Have you ever heard the saying “You are what you eat”?? There is some truth to this statement especially when it comes to runners and other athletes. What you eat can strongly affect the outcome of your daily runs. Not eating enough can leave you lacking energy and feeling fatigued early in the run. There are a couple of things to keep in mind about how much and what to eat before a run.

If you run in the morning, make sure you eat something before your run because the food you digested from the night before is mostly gone by the morning and won’t provide with you with the energy you need to sustain you through your workout. If you are not a big breakfast person then consider eating something that is easily digestible and over 200 calories about 30 minutes to an hour before your morning run.

Men and women runners both need to make sure they are getting enough calcium in their diets, but this is especially true for women. When you run you put stress on your bones which cause them to need to remodel. If there is not enough calcium in your body then stress fractures may form. Some foods that are great options to make sure you get an adequate amount of calcium in your diet are dairy products like milk, yogurt, and cheeses. Although taking a calcium supplement may be a good option for some, the best way to get calcium is from food. This is because you also require Vitamin D to absorb calcium into your body. Calcium and vitamin D tend to be found in many of the same dairy products.

The types of food you eat also will affect your running performance. In our society, there is a negative stigma against carbohydrates. For runners, however, carbohydrates should be your best friend. When you exercise your body creates fuel by breaking down the food that you eat. Carbohydrates are the most readily accessible food group to be broken down to use as fuel. After carbohydrates, the next most important food group to make sure you get enough of if you are a runner is protein. Running puts a lot of strain on your muscles and causes micro tearing in the muscles to stimulate muscle growth. Protein is needed to repair the micro damage to muscles in order to allow muscles to grow.

Of course, it is important to stay hydrated. Especially in warm climates, such as Houston, the body cannot function properly if you do not consume enough water. Be sure to drink throughout the day and during your run. If your urine is not pale in color, you are not drinking enough fluids.

All runners need to pay special attention to what they eat. Having a healthy and balanced diet that is tailored to running can really help boost the performance and energy of a runner.

Triathlon Transitioning and Your Feet

Triathlons have become increasingly popular in the past two decades. The marathon used to be seen as the ultimate physical challenge but now much of the spotlight has been switched over to triathlons. Triathlons are unique because they involve swimming, bicycling, and running. These three different parts of the triathlon all involve very different muscles but the one area of the body that is highly involved in all three aspects of the race is your feet. Since this is the body part that is directly involved the most throughout the course of a triathlon, it is imperative that you pay special attention to them during the transition periods in order to keep them in prime condition.

The first part of a triathlon is the swimming leg of the race. During this part of the event you are barefoot. When you get out of the water and proceed to the first transition area to get ready for the biking leg of the race, make sure that you thoroughly dry and clean off your feet. If you don't take the time to clean off any dirt or water on your feet or between your toes then you are almost guaranteed to get terrible blisters during your biking segment which will leave you in terrible pain during the final running segment of the race. Although there are some biking shoes made to be worn without socks, it is not encouraged. Make sure that you put on a dry pair of moisture wicking socks before you put on your biking shoes. The extra few seconds it takes you to put on the socks will be worthwhile.

The second transition is between the biking and the running legs of the race. During this transition, make sure you take the time to change your socks again. Chances are that your first pair of socks is starting to reach the point of maximum absorbency due to extreme amount of sweat you will produce from biking. By putting on a new pair of socks you will help prevent blisters from forming during the running segment of your race.

Completing a triathlon is an amazing feat but there are definitely little tips and tricks that will help you get through it more safely and efficiently. Taking your time during the transitions to take care of your feet well can make all the difference in the outcome of your triathlon.

Running off Excess Weight Safely

There are many people out there who cringe at the thought of having to run and, let’s face it, they do so for a good reason, running is a hard sport. I’ve seen track and cross-country teams in Houston wearing t-shirts that say "Our sport is your sports punishment.” Although many people train their bodies to be able to endure the physical requirements it takes to run, it can be quite intimidating to a new runner.

One of the most popular reasons that people start to run is to lose weight. Running is one of the best physical activities you can do to shed a couple of extra pounds in a short period of time. If you are using running as a tool to lose weight, here are some pointers to help you reach your weight lose goal in the most healthy and satisfying way:

1) You are what you eat
One of the most common misconceptions about weight loss is that you can simply lose weight by working out and not changing your diet. This is not true. The best way to lose weight is a combination of diet and exercise.

2) Don't start off too fast
When people start their weight loss workout routines they tend to be excited and driven in the beginning and are at risk for doing too much too fast. This causes people to tire out, give up, or get injured. Try and write out a workout routine that you can realistically follow without pushing yourself to exhaustion.

3) Make sure you have the right equipment for your workout
When starting to run for the first time it is important to get a new pair of shoes that will give your feet the support they need. Also make sure you get some quality socks that will be able to absorb the sweat from your new workout schedule. There are many other gadgets runners use such as camelbacks, utility belts, absorbent clothing, and sweat bands. The best way to figure out what you will need for your runs is to visit a specialty running store. The employees are often runners themselves and can offer good advice.

Running is a great way to help shed a couple of extra pounds. In order for running to be affective a person must also change their diet, make a realistic workout routine, and have the right equipment that will help them avoid injury.