How to Train at Home for a Long Run

Long distance running can be very tedious. It certainly requires too much endurance, strength and even perseverance. That’s even the reason why during marathons only few can make it to the finish line. Seasoned marathoners and long distance runners know the real importance of training and regular exercise to develop the kind of body that can endure.

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If you’re a beginner, there’s really so much more to learn. You need to prepare your body as well as your mind for long distance runs. The best way to do that is to train. The training you need should be focused on improving your speed, leg power and most of all your staying power.  If you don’t have time to go out and stay at the gym, you can certainly stay at home and train.

Training at Home

At home training is probably one of the cheapest, less time consuming and not so stressful way to train for a run. And for a good note, you don’t have to buy those expensive gym equipment to train. You can even utilize your backyard for a wider space. You can check out some useful and effective at home exercises that you can do to keep your body ready for ling runs.

Some people would even go for some backyard games such as spikeball game to sweat out. Instead of doing repetitive work out routines, why don’t you go and play some fun games at the backyard. You can even play with your family and friends, making your training and workout even fun exciting. You don’t even need to pay for some expensive gym membership just to exercise.

More Training Tips

When you’re planning to join a marathon and go for long distance running, you also have to yourself ready for the challenge. When doing training, make it a regular one. Many people would start good and losing their motivation at the latter. That kind of attitude will never get you to the finish line. Make sure that you finish what you started.

stretchAnother thing that you have to keep in mind when going on a training is to know your focus. There are too many routine exercises that you can do. But each of them works differently. There’s no single workout that works for everything. For instance since you are going for longer runs, you need to make sure that you focus more in improving your endurance and even breathing. Proper breathing is always the key for sustaining long distance running.

What’s even more effective than doing regular running? Since you want to prepare yourself for a much challenging long distance running, make it habit to do short runs a couple of hours every day. Or you can stay at home, at the backyard, do some running routines.

You don’t have to exhaust yourself in the process. The main secret of having the best endurance is to do it regularly. It’s like you’re conditioning your body for a more challenging run. Check out some of the effective at home training exercise too. That way you don’t have to go out to train.

 

How Foam Rolling Keeps Runners Muscles Fresh

Running is one complete exercise that keeps the heart healthy by allowing it to pump oxygen-rich blood to the organs at a fast pace.  It also helps build more muscle and get rid of unwanted amount of stored fat.  But working out pretty hard through running can bring some undesired consequences, especially if you run for prolonged amount of time over a harsh terrain.

Gravity has its way through your joints and muscles by pulling them down and making them hurt.  Every time you slam your feet against the ground, the pressure hits your joints and muscle in a rather jagged and harmful way.  Overdoing it will make matters worse.  When this happens, after an intense workout, the muscle will develop several areas where a build-up of fascia will occur.  Fascia is a thin layer that covers the muscle; it is actually located between the skin and the muscles.  Sometimes, this tissue accumulates over an area of a muscle and forms “knots”.

These knots might be responsible for pain and can be seen as palpable nodules.  These points where fascia accumulates are known as myofascial trigger points or simply trigger points.  You should know that there is no strong evidence of the reasons why this happens or if it is actually related to the fascia surrounding skeletal muscle.  Nevertheless, experts in fitness and physical therapy all seem to agree that the best way to get rid of muscle knots is through the periodic use of a foam roller.

Using a foam roller after every running routine is very important as it will not only attack knots but avoid the formation of new ones.   There are several routines tailored for runners in order to get rid of muscle knots.  The important thing is to be able to identify and attack those trigger points effectively.

So get up on your feet and get yourself a foam roller.  You can find a variety of styles and sizes. Find the one that better adapts to your needs. Make sure you look for the best Fitness Foam Rollers to get the best results.

Either you are running for the sake of it or training for a marathon, the best results are obtained when you foam roll the lower parts of your body.  These are the sections where there is a higher chance of suffering pain.  When getting down to it, note that the exercise is most effective when you roll over larger muscles.

Runners usually perform a foam rolling four to five times a week.  This will maintain your muscles always fresh and ready for a marathon.  Take care of yourself and stay at the top of your game.

 

Extreme Running Injuries

Running can be beneficial because it promotes better health and fitness. However, if you’re into extreme running, the risk of injuries is high because of the amount of weight and pressure that you’re giving to your body.  And you have to understand that there’s a limit on how much your body can manage.

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Marathon and ultra-runners run differently from any of us. They do races and run much longer. That’s the main reason why, they are more susceptible to extreme running injuries. Although many of them have already gained the right stamina and endurance for extreme running, it still doesn’t spare them from getting some injuries.

it is better for them to have a better understanding of what are the possible severe running injuries that they might get into and probably learn some ideas about how to avoid them. Here are some of the tips that you might find helpful, if you’re an extreme runner.

Possible Injuries for Extreme Runners

Our body differs, so as with the injuries that we can possible get. However, the most common cause of running injuries is overused, overtraining and even lack of training.

Plantar Fasciitis. This is the most common injury that extreme runners will get into. It is the swelling in the bottom of the foot. The pain would also connect to the base of the heel. Although the pain might be temporary and gone after a day or two of running, but it’s a cycle in which return again the next day. The best remedy is to wear some stability shoes and some stretching exercises.

Achilles Tendinitis. As it is called, it is an inflammation of the Achilles tendon in which the pain is manifested at the back of the lower leg. The healing process for this running injury is a bit slow. It is often caused by over training and overusing. The remedy for this injury would be a series of stretching and leg-strengthening exercises. Make sure to visit a physician for suggestions.

Runner’s Knee. This injury targets the kneecap. Severe pain can be felt just below the knee cap. Obviously, your knees are working too hard when you’re running. And doing intense and long distance running gives too much responsibility to your knees. If you’re constantly feeling knee pain, the best solution is to take some rest, don’t run. Consult a doctor and let it heal completely before running again.

Avoid or Treat

When it comes to running injuries, you only have two options. One is to find a way to avoid it. Second is to find the best treatment.

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If you have been running for years, you’re definitely not new to injuries. Once in your running career, you probably have felt some pain somewhere. For those who are still starting out to do marathons and who have never been in any injury, then finding a way to avoid it is important. Make sure to do some pre-running stretching, exercise and warn-ups. But don’t overdo it. Listen to your body, that’s the best way to stay away from injuries.

In the event that you already went through some painful injuries and you still decided to run, make sure to wear the right running or sport support or braces to protect your legs. Getting into a serious injury might end your running career; so, say no to any running injury!

 

Beer Pong – A Great Way to Celebrate a Completed Run

Do you know why most people would love to drink ice cold beer after a run? That’s for a couple of reasons. One is for complete refreshment after a tiring and strenuous running.  Second, it’s considered a great reward for accomplishing the hard work of completing a run.

beer pong

For a perfect twist, rather than just drinking beer, you can try beer pong to celebrate after completing a run. Beer pong is considered as one of the great ways to celebrate a completed run. With beer pong, you’re not just drinking beer; you’re also getting into a fun competition.

What is Beer Pong?

For those who aren’t familiar with beer pong, let’s take a little look about what’s beer pong and how it’s done.

Beer pong is an exciting beer drinking game. It sounds like ping pong, but you’re not going to hit the ball with a rocket. With the use of a ping pong ball, the player will throw it on the other side of the table which is the opponent’s end. The main goal is to get the ball into a cup, filled with cold beer. Every time the ball gets into the cup, the opponent has to drink the beer inside the cup and remove it from the table. The first team to remove all the cups from the table wins. It’s such a great game and it allows you to get competitive while drinking your favorite ice cold beer.

Celebrate with Beer Pong

Does beer pong sound like a real fun? Then it can also be a perfect way to celebrate you success in completing a run. If you’re normally going for some beer drinking treat after a run, you can try it differently this time.

Completing a run is such a great accomplishment for anyone. In which you feel that there’s some rewarding needed. Running is about hard work and discipline, in which is not that easy to accomplish. It’s not just about doing it for fun, but it’s about doing something that your body and health can benefit.

Since you’re still in the hype of completing a good run, then you’re definitely up for some additional challenge to celebrate even more. Beer pong is another way to enjoy a few cups of cold beer. That’s if your opponent is good enough to get the ball inside the cup of beer. Then you’ll have to drink everything up.

Completing a Run

running

Running is such a great way to stay fit and healthy. That’s the main reason why more and more people are into running. It doesn’t really require so many routines and equipment. You can say goodbye to your fats and say hello to a healthy body.

When you have decided to run and you’re able to complete your goal, that’s absolutely a great way to rejoice. Running requires you to keep proper endurance and leg strength, and not all people are capable of doing long distance running. Keep your body healthy and make sure to reward yourself when you’re able to complete a run!

How Organic Sulphur Will Make You a Better Athelete

Trusted and recommended by trainers, organic sulphur, or more specifically, the compound known as MethylSulfonyMethane (MSM), is an organic compound that will help you achieve your fitness goals and make you a better athlete.  The benefits of this form of organic sulphur are as many as they are unknown.  So we will take some time on how will this compound make you a better athlete.

Let’s begin by mentioning that MSM is an essential nutrient that, unfortunately, and due to the use of fertilizer, is not that abundant on food.  Therefore, it is best if taken in pure crystalline form.  Since organic sulphur is 100% natural, it will not show up on doping testing as an illegal drug.  The benefits, however, are enormous.

As an athlete, you need oxygen to fill up your muscles, but you also need to be able to repair, refresh, nourish, and cleanse the cells in them.  This is where the mineral takes in. It does all this by helping cells getting repaired when needed.  It also aids to the prevention of muscle inflammation.  Of course, the big plus:  organic sulphur helps to the absorption of oxygen by your muscles.

Trainers everywhere are jumping into the benefits of organic sulphur as a supplement to aid in the development of a fit body.  Use it as part of your diet and training.

Since we are exposed to all types of pollutants in the air and even in the water and food we take, your body needs to get rid of these particles.  Organic sulphur will help get rid of impurities.  The stress and demands of training and practicing sport can also have an effect on your body.  Sometimes, free radicals and waste from respiration develop.  Getting rid of these is also a great benefit found in organic sulphur.

Since organic sulphur is not a medicine or drug, but rather a natural and essential nutrient, it will not show up as an illegal substance.   It increases tissue flexibility and promotes a good blood circulation.

Since organic sulphur aids to a great circulation, the chances of you suffering from a headache or a migraine are reduced.  The chances of you falling ill without being able to keep up with your training are dramatically reduced.  As a matter of fact, the intake of organic sulphur helps alleviate maladies such as muscle pain, joint inflammation, and arthritis.  Imagine all the benefits it has to your muscles and joints.

The best takeaway that you, as an athlete, will have from the intake of organic sulphur is that it keeps your muscles clean and oxygenized.  This is very important to keep you in smooth motion and shape.  It also reduces any pain associated with strenuous exercise or training.

It is important that you know that even though MSM can be found in some foods, in order for you to have a proper intake of it, you would need to eat pounds after pounds of vegetables.  This is not too realistic, so you will need to take it in its pure form.  Fortunately, organic sulphur crystals are available from OrganicSulfurCrystals.ca in supplement form.

Fill up your organism with this essential nutrient that makes up approximately 25% of your body.  This compound is essential to your muscles, skin, kidneys, blood, and beneficial to your overall health and wellbeing.

Boxing for Cross-Training???

Boxing – Are We Serious?

boxing

Yes, sort of. Not so much in terms of really giving you a boost to your marathon or ultra marathon PB’s, but more so as a really fun way to participate in another sport without doing anything detrimental to your running program. In addition, boxing can address areas of your fitness that running often cannot, and again, this can be without negatively impacting your running.

Affordability

Similar to what we mentioned in are previous cross-training post about football, boxing is also very affordable, especially when you are already paying for other sports or sports equipment. In this case, all you really need are a decent pair of boxing gloves, which you can find almost anywhere. For a good overview of different types of boxing gloves, we find KO Boxing Gloves to be a good resource, particularly for beginner boxers. Furthermore, there is lots of equipment that you can use in your own home, like speed bags or heavy bags, that may allow for more convenient workouts that are cheaper in the long term.

Cardiovascular Training

Don’t let the professional boxers on TV fool you. Boxing is one of the best workout ever, and can be extremely challenging. Of course, if you are an ultra marathon runner you will have above average stamina, but you will likely still be very surprised about how quickly you become fatigued during a boxing workout. Moreover, running is one of the best supplemental training methods for boxers, so they tie together quite nicely.

Strength Training

One thing that boxing can offer that running sometimes cannot is extremely effective muscle strength training. A typical boxing workout will involve a multitude of workouts that end up targeting every functional muscle group. This, coupled with the high intensity cardiovascular workout, allows the participant to cut weight while still building muscle.

Furthermore, many long distance runners are hesitant to participate in muscle strengthening program over the fear of losing flexibility, gaining weight, and distracting themselves from their normal training. However, with boxing, the majority of resistance training is done under your own body weight, and especially as a recreational boxer, you don’t have to touch a weight if you don’t want to.

Boxing is really good in this sense. Since they operate on a weight class system, they always try to keep weight down while attempting to improve strength. This means they focus way more on technique and cardiovascular training, rather than simply putting on weight to increase absolute strength.

A Fun Challenge

In our opinion, boxing offers a fun challenge that is unfamiliar to many individuals. Although it’s tough, you’ll learn about a new sport and new training techniques, and you’ll be able to push yourself in slightly different ways than usual. One thing many people struggle with when starting out boxing is mental toughness and just getting through that workout. As an ultra distance runner, you already know what it takes to grind it out and complete an incredibly difficult task, so you may already have a leg up!

Safety

Boxing is often thought of as a dangerous sport. This may the case if you are fighting people who do it for a living, but as a recreational boxer who is there purely for training purposes, the sport is as safe as any other. Even if you do advance your skills to the point where you are int he ring sparring, this is always in an extremely controlled environment where the goal is to work together and learn techniques, rather than try to attack the opponent with the goal of knocking them out.

Overall

At the end of the day, boxing represents a unique supplement to your running program. It may not be for everyone, but it is something we recommend trying out if you are seriously interested. There are boxing clubs in most cities and towns, and often times they are more than happy for you to drop by and check out the scene.

 

 

 

Cross-Training for Long Distance Runners – Football

Cross-Training – Football

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Depending on your preferences, cross-training can be an extremely important part of your training regime. Not everyone who has the drive and motivation to be a long distance runner enjoy it the same amount. For those who want to mix things up, a related form of training may be the answer.

Football (or soccer for the Westerners) is a perfect example. There are huge differences from running. More hand-eye coordination is involved, well, I guess foot-eye coordination. Additionally, it’s a team sport, so if you are not running with others very often, this could be an excellent way to add a social aspect into your training! And from a general sense, it’s a fun sport that anyone who can run can play, and it’s different enough that the variety alone may make it worth it.

What About Injuries?

Like any sport, including ultra distance running, there is an inherent risk of injury involved. Some sports are riskier than others, and we would classify football as a relatively low risk sport. However, that being said, many injuries that keep you off the pitch will also keep you off the track or trail.

One of the more common injuries in recreational football is a sprained ankle or a bruised foot. These aren’t great injuries to have when you’re training for long distance running, but that being said, there aren’t many injuries that are fun to have.

All in all, it’s easy to be worried about injuries or distracting yourself from more “meaningful” training, but keep in mind that it’s totally possible to end up with the above listed injuries from daily living as well. For example, a sprained ankle can happen walking home from work, or you can also end up with a bruised or broken foot simply by dropping something on it. So in our opinion, the risk of injury isn’t high enough to prevent participation in football. However at the end of the day, that’s up to you, as you know your body and comfort level best.

Benefits to Long Distance Running?

There are additional benefits to your ultra marathon training that football can provide. The most obvious is that you’re running around for 90 minutes, so your total running distance is quite impressive for a sport that doesn’t focus only on that.

Secondly, enhanced neuromuscular coordination, especially in the lower limbs, may actually help you prevent injuries on the trail or assist when you are beginning to experience fatigue. For example, with the constant cutting and changing directions, as well as odd impact forces, involved in football, you can actually improve strength to your legs, primarily the muscles you don’t target as heavily during straight forward running. So let’s say you’re running on a trail. You’re near the end of the run and you step on a tree root. Where you may have rolled your ankle before and sprained a ligament, after supplementing your training with soccer, it’s entirely possible that you have developed the strength in smaller muscles that will allow you to resist the ankle roll, thereby preventing injury. Keep in mind this is just what makes sense to us though, and what we feel has helped us and other runner we know.

Overall, although our blog focuses primarily on long distance running, we acknowledge that participation in other sports can improve your training and overall quality of life, and football is one of the sports we personally recommend.

 

Tips for Beginner Long Distance Runners

Long Distance Running

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Whether you’re an experienced athlete, or an experienced couch potato, even thinking about training to become proficient at long distance running is a step towards the final goal. However, this is followed by arguably the most difficult step, which is getting started with a training regime that fits with your schedule, is something you enjoy, and is effective.

One of the first things beginner long distance runners should keep in mind is that the benefits towards performance don’t come quickly, but rest assured, every single run will count. We say this because some people will make the mistake of jumping into an intense training regime, only to become burnt out after a short period of time, which can definitely increase the risk of “falling off the wagon”.

Training Schedule

In our opinion, the first thing any prospective long distance runner should do is identify when and where they have room in their schedule to run. Basically, what you want to be able to do is work around any potential scheduling conflicts that could negatively impact your running. Of course, people need to work, but if you find that you can only run during the evening but don’t like running outside at night, then maybe it’s best to plan ahead and find an indoor setting with treadmills. One piece of advice we find especially helpful is planning a “reserve” chunk of time, where if something unexpected pops up in your schedule and you can’t get out for a regular run, then you have a backup time to make up for that missed training.

Additionally, it’s also great to eliminate any possible but-I-don’t-have-time excuses before they arise. This is the most common excuse for not working out, and is often times the most incorrect excuse. We do recognize that long distance running does require some time, but even a little bit is better than none at all.

Volume

One common mistake among new long distance runners is picking a relatively fast running pace and sticking with that pace until exhaustion. Then on subsequent runs continuing at that pace and trying to increase the time you can maintain that pace for. This may work for some, but we highly recommend maximizing volume over pace.

So what do we mean by volume? Well, basically we mean duration. For long distance running, and especially ultra long distance running, it is often better to start by running for longer periods of time at a very low intensity. Even if it doesn’t feel like a workout after 10-15 minutes, just be patient and you will gradually feel the fatigue setting in. This way, you are training your body to operate at a lower heart rate (relatively speaking) for a longer period of time, which is directly beneficial for this sport.

Then, once you feel like you are running distances that are enough for training or have reached your distance goal, you can gradually start increasing the pace and working on personal best times rather than distances.

Final Note

Overall, when starting out with long distance running, make sure everything is gradual. Given the amount of steps you will be taking throughout this fitness journey, avoiding injuries is crucial, especially early on in your experience, as it can be quite frustrating.

Otherwise, just remember, slow pace until you can maintain that slow pace for your desired distance, and then only after that start increasing the pace. We do recognize this isn’t everyone’s preferred way to train, but for us we find this to be the best.