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5 Reasons to Try the Run/Walk Method

Walk Method

Running is an excellent cardiovascular exercise, one that is good for your not only your heart and lungs, but also for your joints, muscles, bones, and mental health. Running has excellent benefits, but it can be hard to begin training when you’re a beginner. That is why the run/walk method is helpful ! Read on for 5 different reasons the run/walk method is the way to go.

5 Reasons to Try the Run/Walk Method

1. Reduced Likelihood of Injury

Running is extremely beneficial, but it also increases your risk of injury. This can lead to sprains, strains, and tears that may keep you off your feet for months, if not weeks. Overuse injuries are common among runners, but all of this can be prevented with the run/walk method, which puts significantly less stress on your muscles and joints. Running and walking utilize different muscles, roviding a well deserved break for overtired muscles.

2. Improved Race Pace

Runners who take walk breaks are able to maintain consistent race paces, which may help them to keep up a certain amount of energy throughout the entire race. These runners are better able to finish the race strong, and can even pass individuals who were running the entire race ! Short breaks during intensive running distances allows the muscles to recoup. However, since the runner never stops moving, blood flow to the extremeties remains constant, and the lactic acid build-up is easily removed from the limbs. These decreases the rate of fatigue onset, as well as muscle soreness the next day.

3. Mental Benefits

The thought of running 26 miles is daunting, at the very least. It can seem overwhelming, and put in place an unnecessary mental block. The knowledge that you can walk after a certain distance of running can decrease performance anxiety. The runner is able to break the marathon up into chunks, mentally, which gives her smaller challenges to overcome. This may even make the time go by faster.

4. Easier Next-Day Recovery

As I mentioned previously, the run/walk method can decrease the amount of muscle soreness you may experience the day after a long run. Improved blood flow moves lactic acid away from the legs, and walking breaks allow the body to recover and reoxygenate after a run. The fact that walking uses different muscle groups than running gives the body a chance to energize these muscle groups during a … Read the rest

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Marathon Training and Running Tips for Beginners

Marathon Training

Recent years have seen an increase in popularity of marathons, half-marathons, and themed runs, and thus an increase in the popularity of home marathon training programs. Below are the foremost tips and tricks for any beginner looking to kickstart their running habit and to train for their next marathon.

Marathon Training and Running Tips for Beginners

Safety First

Marathon training is no joke, it is intense preparation for an even more intense race. If you have a history of health problems, it is best to talk to your doctor before beginning any training program. Once you have been cleared for training, make sure to buy a water bottle that you are prepared to bring everywhere with you. Dehydration is extremely detrimental to a runner’s body, leading to increased soreness and risk for injury.

While you are out purchasing a water bottle, make sure to stop in a sports store for a pair of supportive running shoes. You may want to get your gait analyzed, a service that is offered at most running shoe stores. This can prevent many running related injuries down the line. Women should invest in some high quality supportive sports bras that are build for whatever size chests they have.

Both women and men should also look into purchasing running clothes made of sweat-wicking material that will help keep them cool while training. Before beginning your running program, you may want to ask a good friend or professional runner to watch how you run. They may be able to give you some helpful suggestions that will improve your form, and decrease the amount of energy you use to run. This can also help to decrease overuse injuries in the future.

Do Your Research

It is important to have a goal to work towards in your marathon training. Use a trusted search engine to look for runs near you that suit your schedule. You may want to begin training towards a 10K or 5K before a full-blown marathon. You will want to have around 6 months of running 3-4 days a week before you sign up for a full marathon. At this point your muscles, joints, and bones will have become adapted to long distance running, and the impact will not harm them to the extent that was possible when you were just starting out.

Start Your Schedule

Marathon Training

You will want to begin running 3-4 days every week. … Read the rest

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Sports Chiropractic: Sciatica

Sports Chiropractic

Sciatica is probably the most mis-diagnosed injury I see in my clinic. True sciatica is when you have severe sharp, shooting pain specifically in your sciatic nerve that radiates down the back of your thigh, into your lower leg and foot. Often numbness is present in the foot or lower leg.checkout this article for more details.

True sciatica can be caused by:

1. Pinched nerve in your back, usually a protruded or herniated disc pressing on the nerve at the nerve root.
2. Nerve tension or tightness. Nerve can become tight like muscle/fascia.
3. Nerve entrapment, typically in the gluteal region. The nerve can get entrapped in the muscle/fascia tissue causing it to be pinched and painful.

Often any type of pain in the back of the thigh is diagnosed as sciatica. SI joint pain, and trigger points in the muscles/fascia in the buttock region often radiate pain down the back of the thigh. 90% of my patients with thigh pain do not have sciatica. True sciatica is not all that common and is easy to diagnose with a couple orthopedic tests.

If you do have true sciatica, Neurodynamics or nerve flossing/sliding is the best treatment and works great. Nerve flossing/sliding hast helped over 75% of my patients with true sciatica avoid surgery. That being said, sometimes surgery cannot be avoided, as the disc protrusion/herniation has to be surgically removed.

Sports ChiropracticThe key is getting an accurate diagnosis and then applying treatment for that diagnosis. If you’re having buttock, thigh and leg pain give us a call at Denver Sports Injury Center, 720-432-4450. Dr. Hill spends a full hour with you on your first visit to insure you get an accurate diagnosis.view more detailed information at http://www.orthospinenews.com/health-fit-chiropractic-sports-medicine-named-clinical-director-for-the-nfl-combine-prep-program/

We average 3-4 visits to heal your injury so come see what Denver Sports Injury Center and sports chiropractic can do for you!

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Marathon Training for Beginners – Reach your Goal in Record Time

Marathon Training for Beginners

The 100 Day Marathon Plan is an extremely good and easy marathon training for beginners, but can also be used by frequent runners with very good success. With this sort of quality program, you will be sure to get great results if you truly do stick with it. If you do not believe me then you should simply try reading some of all the great testimonials from some of the average joes, who has performed amazingly after not that much training. Take for example the rookie runner Martin Samdal who had never run a marathon. He was able to finish in the top 550 in the New York City Marathon, and it was his first marathon ever.

The most amazing thing is quite possibly that he only used the marathon training for beginners offered by The 100 Day Marathon Plan for 12 weeks, and then had such amazing results. In the 12 weeks which he spent training for the New York City Marathon he also lost 20 pounds as an extra added bonus. Who on earth would not like to be able to finish a marathon at the crazy time 2:58:52 and still be losing lots of weight? That must be the biggest dream of lots of average americans, who just does not believe that they will ever be able to finish something as challenging as a marathon.

Simply use the forementioned program to reach your goal of running a full marathon of 26.2 miles. It is an amazing feat by any human indeed, but getting ready for it is just so much easier if you use this great and proven program. Not only will it challenge you to the fullest, but you will also be left with an amazing feeling of satisfaction when you finally do reach your goal. Not only will your goal fill you with enjoyment, but training smart should also leave you with a big smile on your face instead of having a body in pain for the next months.

Marathon Training for Beginners

Training smart instead of training hard is really the keyword when it comes to marathon training for beginners, because if you just push trough the pain and thereby ignore your body’s warning signs then it will most definitely lead to injury and only cause your more harm than good. Remember that running long distances can easily be very stressful to the body if it is … Read the rest

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Exercise and Adventure Cycling in Jersey

Adventure Cycling

Cycling is considered one of the greatest forms of exercise because it can transport you where you’d like to go, it’s a great way to work out your body while clearing your mind, and it’s just plain fun. Not only is cycling a pastime anyone can enjoy, it’s also low impact. Riders need only to expend a small amount of energy to efficiently power a bicycle, and this means you can go much further than on foot, while having three times the fun.read more updates at http://www.hudsonvalleyrunner.com/do-something-you-have-never-done-unique-training/

Cycling for Beginners is a cycling niche website that offers everything you may want to know about cycling. From tips, guides, and lessons, to products, blogs, and amazing videos, this site is perfect for those who want to jump into the cycling scene. If you live in or around the New Jersey area, cycling might be the perfect sport for you. To find out more about this unmatched activity and what it has to do with Jersey, keep reading.

Cycling Jersey

It is a little known fact that Jersey is hub for cyclers everywhere. With plenty of bike stores and cycle shops around, cyclers in Jersey will feel welcome most everywhere they go. Find the right products, parts, repair facilities, and more in Jersey. Not only can they find lots of cycling stores, but cycling Jersey has plenty of major clubs such as the Summit Cycling Club, the Major Taylor Cycling Club, the Central Jersey Cycling Club, and the New Jersey Cycling Association.

Cyclers in Jersey will be pleased to learn that their home town offers plenty of social activities and advantages for cyclers. Whether you’re a beginning cycler or a well-seasoned rider, cycling in Jersey lends you plenty of fun opportunities to get outside with your friends and do what you love. Cyclers in Jersey can choose from various clubs to join with their friends and cycling buddies. With an active club in just about every city, you shouldn’t have any trouble finding one that is perfect for you. Some clubs are for leisure, while others are for those who are more serious about cycling. Still some clubs are built to train master racers for professional events. Cycling Jersey has more than meets the eye. If interested, visit the USA Cycling Organization’s website for details on active clubs in your area.get latest tips at http://www.fox21online.com/news/local-news/Annual-Gravel-Bicycle-Race-Highlights-Adventure-Cycling/35556540

Clubs not your thing? Do you want … Read the rest

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Do something you have never done – Unique Training.

Unique Training

I have been meaning to write this post since Sunday. But I never took the time to do it – until I read Janethas post on http://mealsandmovesblog.com/2013/03/25/mind-over-matter/ Her post kicked my butt into gear, and I finally took the time to blog. So let me quickly say “Thanks for inspiring me, Janetha!”

Janetha posted a quote that just about sums up the essence of my post:
When you want something you’ve never had, you have to do something you have never done.

On Sunday, I took a huge step. A step that would have been necessary a long time ago. A step that might seem like nothing much to most people, or even more, like a failure. But for me, this step means only one thing: freedom.

I sold my elliptical trainer.

You have every right to ask: “Why does she make such a fuss about that? Most people would be embarassed if the sold their elliptical.”
But I didn’t sell my elliptical because I never use it. I sold it because for years and years, I let my life be ruled by my elliptical. It all started innocently enough with near-daily 30-minute sessions. When I hit a plateau, I extended my sessions to 40 minutes a day. Then 60. Then 80. Then 90. Then 120. No, I am not joking or lying – for about 1 year, I spent 120 minutes on my elliptical nearly every single day.

Last June, I read “Body For Life” by Bill Phillipps, which led me in the right direction. I realized that endless cardio would not get me anywhere near my goal of getting fit and lean. Therefore, I reduced my cardio training to 20 minutes of daily HIIT-training. But it took only a few months until I increased the duration to 22 minutes. Then 25. Then 30. The vicious cycle started once again. And once again, I didn’t have the power to fight it.

A month ago, I finally realized that I need professional help to reach my fitness goals and I hired a PT. She told me to lay off the daily HIITs, to stop doing cardio and focussing on pumping iron only. I was scared. Even terrified. But I did as I was told and limited my HIITs to once a week.
And guess what? I can already see some results. And most importantly, I can feel a change. … Read the rest

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