7 Facts You Haven`t Heard About Running

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By Lisa Griffin

joggerThere is no doubt about the fact that sport plays an essential role in our life. Different people stick to diverse sports activities according to their preferences, but any person practices running at least once in life. As a part of a workout, running is included into cardio training and is thought to be best fat burning workout. Running is currently considered to be a number one healthy habit.

Each person has not less than one friend who always goes jogging before the work or after the working day to lose weight before the summer. Have you ever thought of the fact that the average pace of healthy men amounts to 16-24 km / h? And a runner is capable of running at this exact pace during 2 hours. Also, it has commonly been assumed that the speed of fastest runners in the world is not the limit for human abilities. The biological pace limit occurs by virtue of effect on the ground while running. Hence, isn’t it a high time to figure out why running is still extremely popular? Is running healthy for your heart and body in general? How is jogging good for you and what does running do to you? What are the benefits of such an activity and many other facts you haven’t heard about running?

Different types of running

People who are not familiar with running techniques, even cannot assume that there are lots of basic types of runs. All of them vary on pace, distance, and goals of a runner. The most popular types of running are the recovery run, long run and run with intervals. Newcomers to this kind of sports world usually start their training with a base run at natural pace on a relatively short distance. If you decided to try more challenging and exhausting kind of run, you can start with your natural pace and increase the speed until the end of your cardio training.

Fat burning workout

Running is a perfect opportunity to go slimming for those who struggle with overweight. Most of the sports experts tend to the idea that morning jogging is the best solution to get fit. Each minute of slow-pace jogging burns 10 calories. By running for 30 or 45 minutes in the morning, you can burn more than 300 calories, which is more than 2 blocks of dark chocolate. After such an exhausting workout, you will be aware of a burnt calories quantity and take control over your fitting diet.

Breast bouncing up

Scientific studies stated the fact that women’s breast not only bounces up while running but also move side to side, in and out. Such bouncing injures Cooper’s ligaments of patients, the consequence of which is premature sagging. Putting on sports bras while training is the best solution to keep your breasts fit and prevent them from damage.

World running record

A famous runner’s name, who covered a total distance in 27, 011 kilometers in 365 days, is Serge Girard. He ran every day during the one year and crossed almost 25 countries. Serge Girard is a French ultramarathon runner.

Nevertheless, marathon runners were informed that excessive training could affect their health condition and leave scars on a heart. It is scientifically called “myocardial scarring.”

Sexual life impact

Running is thought to be very beneficial to your sexual life. The recent studies have shown the impact of running on sex and orgasms. People, who started running several times per week, approved the fact that they had 30% more sex. Also, running is also beneficial to the number of orgasms the runners achieve. They have increased by 28%.

Legs as obstacles

seniorjoggerRecent studies have shown that legs are the only obstacles in the way of increasing pace while running. The fact of the matter is that our legs are capable of carrying out only limited or definite load. But such transformations are the consequences of the evolution because our ancestors were able to pick up speed much faster than we are.

Newcomers to the running world can increase their speed up to 10 km / h.

Well-trained and experienced runners can boast of the 15-17 km / h pace. In order to run at the same pace along one distance, runners dedicate lots of the time for physical training and their exercise tolerance due to various physical exercises, CrossFit training and interval run.

Lisa Griffin is a blogger and freelance writer for Eduzaurus. Her lifestyle credo is “Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.”

Gravity And Running

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By Jack Nirenstein

girljogThe single force that makes all of us walk run and sprint is being taught incorrectly by all the gurus in the world. The force is gravity. Most gurus believe that you push yourself forward to run. The pushing method will make your leg collapse. It would require you to release the muscles that cross the front of the knee that straightens the leg to support your body and toss you in the air.

Lately a gravity method has been made popular. The gurus that teach it have the gravity method wrong. Their way would also make you fall to the ground. They want their students to stay straight as a pole and hold that pose at a forward slant without bringing the foot forward. When they demonstrate how it looks they bring their feet forward and hope nobody notices them doing it.

I first discovered my true gravity technique by seeing how I run and saw that it is the only way anybody can run. So you all run somewhat correctly.

You cannot stand in place without the force of gravity holding you there. You cannot run without your strides being off balance. I observed that at a steady pace the feet always land slightly ahead of the waist for everyone. The area around the waist is where the full weight of the body is. The forward slant of the body will not make you move forward if the waist is vertical over the feet. It is bad posture to slant the upper body forward to run. It hurts your back muscles and rounds your shoulders to crunch your body.

joggersThe lesson to run is to take notice of how you run so you can run relaxed, perform better and avoid injuries. To pick up speed everyone lands behind their waist for as many strides as it takes to get to their pace. To stop picking up speed everyone lands slightly ahead of their waist and you can only stay at a steady pace that way. To pick up speed again you must land behind your waist again. To slow down you land far ahead of your waist to reverse the pull of gravity.

As an example when you land slightly ahead of your waist on your first stride you go into a walk. When you land behind your waist for three strides you go into a run. When you land behind your waist for ten strides you go into a sprint.

The faster your run the feet spread farther apart. The foot gets flipped back and high. To keep speeding up you must know how to return the feet forward fast to keep you in balance for the speed.

The new barefoot running trend claims to be more efficient than running with shoes is also insane. The gurus claim that running with running shoes forces you to land on your heels and land far ahead of your waist with a straight leg to destroy your joints. You can only run backward landing far ahead of your waist. And when you land far out front running backward, it can be done with a bent knee to protect your joints. You can also land on any part of the foot with running shoes. I have a method to land softly and build your joints stronger.

I am the author of a book called, Nirenstein’s First Law of Running. I applied Newton’s Law of Gravity to running correctly for the first time. Gravity is a vertical force but it cannot push the grounded foot down when the body’s center is at an angle. It rotates the leg around the grounded foot. When the body is tossed up at an angle it comes down a stride length ahead.

Retiring A Running Shoe

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girljogFrom Your Health Journal…..”Most of my regular readers know how much I love the New York Times Health blog – I am always promoting their articles, and trying to draw traffic their way. Today’s article is called When to Retire a Running Shoe written by Gina Kolata, who did an excellent job on this story. I am an avid runner (jogger) – have been doing it for over 30 years. For me, it started in college as a way to reduce my stress. I found myself enjoying the great outdoors and nature as I ran. My University was on the Long Island sound, and my dorm window faced the water. Getting up at the crack of sunrise, and jogging along the road that hugged the water with the seagulls flying around me just brought me comfort. At the time, I did not even think about the health benefits, just the relaxation aspect.

But…..every now and then, my feet started hurting me. Even though my sneakers looked in good condition, I did not realize I had worn them out to some extent. I did wear jogging shoes back then, although they were not as scientifically made, nor a popular choice to wear at the time – not like today where you have dozens of choices. I always remembered when it came time to buy a new pair of running shoes, my pains mysteriously disappeared. I had always wondered, when is a good time to buy new shoes. Did I have to wait until I had pain? Today’s article discusses when is it time to buy a new pair of running shoes. Many of us cannot afford a new pair every month, as some of the top runner’s purchase. So, please take the time to visit the New York Times article (link provided below) to see when is the correct time to purchase new running shoes. It was well written and informative.”

From the article…..

Ryan Hall, one of the world’s best distance runners, used to pride himself on wearing his running shoes into nubs. No more. Now he assiduously replaces his shoes after running about 200 miles in them. He goes through two pairs a month.

“I know that my shoes could probably handle a couple of hundred more miles before they are worn out, but my health is so important to me that I like to always make sure my equipment is fresh,” he said.

Of course Mr. Hall, sponsored by Asics, does not have to pay for his shoes. Most of the rest of us do, and at around $100 a pair they aren’t cheap. Yet we are warned constantly to replace them often, because running in threadbare shoes may lead to injuries that can take months to heal.

So here’s a simple question: How do you know when your shoes are ready for those discard bins in gyms? And if you do get injured, is it fair to blame your shoes?

My friend Jen Davis runs more than 100 miles a week, like Mr. Hall, but has a different set of criteria for getting rid of shoes. One is that if they smell bad even after she washes them in her washing machine , it’s time for a new pair. She estimates she puts 500 miles on each pair of shoes.

Henry Klugh, a running coach and manager of The Inside Track, a running store in Harrisburg, Penn., says he goes as far as 2,000 miles in some shoes. He often runs on dirt roads, he said, which are easier on shoes than asphalt is and do not compress and beat up the midsole as much.

My coach, Tom Fleming, has his own method. Put one hand in your shoe, and press on the sole with your other hand. If you can feel your fingers pressing through, those shoes are worn out — the cushioning totally compressed or the outer sole worn thin.

To read the complete article…..Click here

Spinning Or Running – What’s A Healthier Workout Regimen?

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By Jeff Nexder

girljogGetting in shape is no walk in the park, but perhaps that’s because walking in the park doesn’t burn many calories. If you’re serious about getting healthy, the key is to make the most effective use of your exercise time. Running and indoor cycling are two very popular options, and in fact both of these routines can help you to achieve your fitness goals, but the questions remains, which one offers the competitive edge you need?

Running

Running is perhaps the oldest workout on Earth, and it still holds up as well as ever. Daily running can help you to burn calories, eliminate or prevent obesity, maintain a healthy heart, relieve stress and even alleviate depression. That’s because rigorous cardiovascular exercise results in the release of endorphins, which are pleasure signals from the brain. The number of calories burned during a run depends largely on the size of the runner and the amount of effort put forth, but according to research, 155-pound person running at 6mph can burn an average of 704 calories in an hour.

Indoor Cycling

spinclassSpinning classes have become exceedingly popular over the past couple of decades, and it’s not surprising. This challenging workout—performed on stationary bicycles—provides all of the same benefits of running, but without the risks. While running places a lot of strain on the joints, indoor cycling is safe for just about anyone. According to experts, indoor cycling offers a comparable—and possibly even preferable—calorie-burning workout, with a 155-pound person burning an average of 739 calories per hour during a vigorous session. Indoor cycling also offers an appealing social element, as Spinning classes are great for making new friends and staying motivated in a structured environment.

The Verdict

Running places more stress on the body, which can mean greater potential for injury, but indoor cycling can get expensive if you don’t already possess a stationary bike or gym membership.

There are pros and cons to consider on both sides. Running places more stress on the body, which can mean greater potential for injury, but indoor cycling can get expensive if you don’t already possess a stationary bike or gym membership. Unfortunately, there is no one-size-fits-all answer to the question of biking vs running, because your own personality is also important variable. Some people prefer the freedom of racing against the wind, while others thrive in a group class setting.

Find Your Perfect Workout Today

If you have never tried indoor cycling, find a class in your area today and see if it’s a good fit for you. If you’re interested in running, consider challenging yourself by training for a 5k, 10k or even a marathon. The important thing is that you get out there and be active. Start burning those calories today!

– Jeff Nexder has a Bachelor of Arts degree in English from the University of California Riverside, and has been writing professionally for the past decade. His articles have appeared in publications as wide- ranging as Livestrong, The Houston Chronicle Business and the San Francisco Chronicle. He currently contributes content to Spinning.com. In his spare time, he enjoys working out and attending rock concerts.

Running In Reverse

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Backward running, also known as reverse or retro running, is not as celebrated as barefoot running and will never be mistaken for the natural way to run. But a small body of science suggests that backward running enables people to avoid or recover from common injuries, burn extra calories, sharpen balance and, not least, mix up their daily routine.

The technique is simple enough. Most of us have done it, at least in a modified, abbreviated form, and probably recently, perhaps hopping back from a curb as a bus went by or pushing away from the oven with a roasting pan in both hands. But training with backward running is different. Biomechanically, it is forward motion’s doppelgänger. In a study published last year, biomechanics researchers at the University of Milan in Italy had a group of runners stride forward and backward at a steady pace along a track equipped with force sensors and cameras.

They found that, as expected, the runners struck the ground near the back of their feet when going forward and rolled onto the front of their feet for takeoff. When they went backward though, they landed near the front of their feet and took off from the heels. They tended to lean slightly forward even when running backward.

To enjoy the full article….Click here

Guest Post – Marty Beene, High School Cross Country

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jogging

Our Guest Author, Marty Beene States Cross Country Is Helpful to help Children Stay Healthy And Avoid Becoming Overweight

In an earlier guest post here, I wrote about how the sport of cross-country is an excellent solution for many teenager-related challenges, especially for staying healthy and avoiding becoming overweight. Today’s post addresses what you can expect as a parent of a teenager who decides to try out for the cross-country team at his or her high school.

Will my son or daughter make the team?

Fortunately, I have never heard of any high school cross-country program that excludes anyone from the team because of ability. Even the most rigorous programs have one basic requirement: participate in the practices. The reason for this all-inclusive approach is simply because the format of the competitions allows it. The varsity level races are usually limited to seven runners per team, but the other divisions – junior varsity, frosh-soph, freshmen – are almost never limited. This allows every runner the opportunity to work and improve at their own level (a feature of competitive running that continues, by the way!).

What equipment does my child need?

The only equipment your son or daughter will have to obtain is a pair of good quality running shoes. You may not know how to pick a pair of shoes, but someone else does. The best resource for selecting a good pair of shoes is a local running shoe shop that is owned and operated by actual runners. The coaches from the team probably know where to send you for this resource. The most important thing to remember is that the most expensive shoe may or may not be the best shoe for your teen. The best shoe for your teen will be one that matches the shape of their foot, their stride, and other characteristics of their running anatomy and style. These shoes will need to be replaced after about 300-500 miles of running. Runners who are somewhat serious may also want to buy a pair of lighter weight “racing flats.”

Get used to having one tired teenager in your home, at least for a while.

runnerRunning is hard. It takes a lot of physical and mental energy. Your son or daughter can handle the work if you help them by providing healthy meals and getting them to bed early enough so that they get enough rest. The early bedtime part may be challenging. You may need to help them organize their schoolwork so that they get their homework done on time and don’t have to stay up late to finish assignments. You may have to discourage the use of things like video games and use of social media, although it is healthy for everyone to have some relaxation time and to maintain social relationships. Given that your teenager may have run 6 or 8 miles in the afternoon, letting them do something sedentary like watching TV or playing a video game for a limited amount of time is probably OK. As they become more fit, they will likely have more energy, not less.

Get ready to have some fun yourself.

Your son or daughter may not admit it, but they most likely want you to come see them in action when it’s time for them to run in a race. They will have put in a lot of hard work to prepare for each race, and it will make them feel good if you can be there to cheer for them. Cross-country races are immensely fun to watch. Many courses use multiple loops that make it possible to see runners at several different points of a race. Don’t be afraid to ask other parents of the best places to watch a race – odds are that the veteran cross-country parents have their own plans of how they like to watch a race on each course, and will be happy to guide you. Welcome to cross-country!

Marty Beene, owner of Be The Runner, is Assistant Coach for the Alameda High School Cross-Country and Track teams in Alameda, CA. In addition to coaching, Marty has been a competitive runner since 1978, and has competed in events from 60m to the marathon. Just this year, he has competed in the 800m, 1500m, 5k, 10k, and 12k, and is nationally ranked in the 800m and 1500m in his age group. Marty writes a blog oriented toward an audience of teenagers new to cross-country called “So, You Wanna Run Cross-Country?”

Running With Comfort, Staying Healthy

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Courtesy of Peter Gant, in response to an earlier article on this site about running with pain, and trying to eliminate it….

girljogJust wanted to share with your website my experiences with jogging over the years. After reading an article here about someone who was jogging with pain, I felt like I was in the same boat, until I started visiting my local Physiotherapist. I would have to stop my jog half way completed at times due to pain in my feet and back. Visiting a Physiotherapist regularly will help keep you fit, healthy and running for years to come! Physiotherapists help people affected by injury, illness or disability through movement and exercise, manual therapy, education and advice.

If you want to respond to an article you read on this site, please use the contact form, and we will try our best to post it here.

UPDATE, in 2014, we stopped posted responses to articles here, sorry…..