Optimize Your Running Routine

Running is possibly the easiest workout for a person looking to shed fat and burn calories, while also increasing their overall fitness – not because the workout itself is easy, but because of how easy it is to implement it!

For running, one does not need any elaborate equipment or to join the gym. All you need for setting up and starting out on an effective running routine is to ensure that you have good running shoes that are the best fit for you, and finding a nice flat stretch of road or park in order to do your run in every day.

But all that said and done, getting on a regular running routine is also difficult for a variety of reasons. While running is very highly effective in fat burning and body metabolism boosting, doing it wrong can lead to painful muscle cramps and sprains.

Most people bandy about the belief that walking or slow jogging can be just as effective for shedding weight and getting into shape, but without the pain or potential for muscle sprains that comes with running. But actually – that is not true!

Of course, walking has its own good points going for it – walking is the most effective exercise for those who are older or those who sorely need exercise but are not fit enough to strain themselves to the point of running.

But to quickly lose weight and get into a fail proof weight loss exercise routine, running is one of the best and most convenient options out there!

Now that we have talked about why running is a great option for losing weight and getting into shape, the next step to discuss is the running plan, which needs to be tailor made depending on the stage of running you are in!

Here are some of the tips and tricks you need to know to ensure you are following an effective running routine – tips for every level of the runner!

For the beginner runner

This hardest planning goes to the beginner runner. Since most of the beginners are usually new to exercising as a whole and not just new to starting a running regime, they have an uphill climb to get through to establish their plan of running.

For the beginner runner, you need to start out in increments by keeping your goals small and achievable.

The ultimate goal for a beginner that they must strive towards should be placed at around 2 to 3 months. By the time they are into their third month of running, the beginner should be able to run for at least half an hour straight without taking any breaks!

Running for a whole thirty minutes without taking any breaks means that you will be burning upward of over four hundred calories in that session alone! And by introducing cross training with mild weight lifting, aerobics and some vigorous stretches, the beginner runner can manage to burn as much as eight hundred calories per day.

That is a great leap for those who are seeking to burn fat through their running routine.

Ultimately, the hardest part of the beginner runner routine is not losing the motivation to continue with their running action plan. Keep yourself motivated and try to introduce interesting and fun routines to your running time, in order to make the effort useful as well as relaxing!

For the beginner, combine plenty of walks amidst your running. Build up your running such that you ultimately reach being able to run for a flat half hour without any walking breaks!

For the average runner

The average runner is one who has been running on and off for a while, and has reached a decent level of fitness that they are simply planning to maintain, rather than make it better or worse.

For most non competitive runners, this stage of running is usually the ultimate goal. To reach the point where they hit a comfortable stride, and are able to maintain their fitness at a stable and constant level, neither losing nor gaining weight.

So if you are at this plateau stage of running, your action plan depends on what you plan to do next.

If you are happy with the stasis of maintaining your fitness with the same level, then continue with the same exercises and routines you have been following.

If you wish to increase your endurance or kick start your metabolism once more to become an expert runner, and reach the target of being able to run straight for a whole hour, you need to revise your running plan to increase your tolerance and running endurance!

For the advanced runner

Your goal at this point pretty much becomes not giving your body slack and being able to continue your high levels of running speed and endurance as well as your stamina.

At this stage you should be able to run flat out for an hour every day, and must manage about five miles of running at least every alternate day.

To maintain this high level of fitness, the advanced runner must introduce more cross training exercises into their daily running routine. Mix it up with a lot of other athletic pursuits such as swimming, aerobics, some serious strength training or calming fitness practices such as yoga.

This helps your body keep at its high level of running and maintains its endurance for running, while also giving it constant and varied stimulation that keeps things interesting!

Tips To Build Up Your Running Endurance

For those who are already tackling a good half hour of a run without turning into too much of a huffy and puffy mess, there is a new super attractive running goal – getting to the hour mark.

Being able to run for a whole hour solid even at a sedate and steady jog is no easy feat. It requires stamina, discipline and maintenance of proper posture, and also the perfect joining of good sport equipment and a very good pre and post run workout routine.

So all that said, how does one build up their endurance to run for a solid hour straight or even beyond?

Read on to know some tips on building up your tolerance and endurance while running!

Tip number one: Harder isn’t always better

One thing to always keep in mind while setting out on building your endurance and stamina for running – it is not something that can be gained in a short time period.

Endurance comes in gradual leaps and bounds. It is a process of increasing the intensity and pace of your running over time, not a high intensity short term workout run.

As such, if you truly want to build up endurance, keep it slow and doable. Over straining and erratic changes in the pace of running actually ruin your stamina rather than building it! Stick to a plan and increase your pace of running in slow increments.

Tip number two: Don’t binge on calories

A basic tip for all sorts of workouts. Excess calories causes heavy feeling and overall tiredness of the body which not only undermines the body fitness, but also severely reduces your running stamina.

Eat plenty of greens and fruits and avoid the empty calories!

Tip number three: Supplement your running with other exercises

Following up your running workout with other forms of stamina building exercise – such as mild weight training or aerobics – is a great way to boost up your running endurance tremendously!

Mistakes To Avoid While Training For a Marathon

No matter how experienced you are as a runner, training for a marathon is a whole different ball game. Unlike normal running for fitness and losing weight and building up stamina and metabolism, training for a marathon requires a colossal increase in your body’s running endurance and tolerance, which can only be cultivated with specific training.

So here are some of the classic mistakes made by beginning marathon runners and a look at how to avoid them!

Make sure you are choosing the right marathon plan for you

When you do a cursory search on the different types of marathon training plans available, there are literally hundreds that you will find that all touts to be the most effective.

And while it is true that most of it probably is a very good approach to training for a marathon, the important thing is to choose a plan that is optimal for you and your style of running.

Pick a plan that is not overly ambitious while also managing to push you further to increase your stamina and your running endurance. The plan should also be something that is within your current limits, and focuses on expanding your running limits, without completely tiring you out.

At the beginning of your training for a marathon, do not hesitate to experiment with a few different plans that you think might be good for you. Once you settle on a good action plan to achieve your marathon running goals, it becomes much easier and effective from then forwards!

Avoid the mistake of training too much

This is the most common mistake made by runners who are looking to get into marathon running.

Of course, running in a marathon requires much more stamina and running tolerance than the normal running. Of course, your marathon training needs to be more strenuous and hard in order to push your limits farther and get you ready to run for such long stretches of time.

However, over training does not help in any way. If you do not stick to a comprehensive and proper plan of action and train too much or too hard in the beginning stages itself, you will risk causing serious injury to yourself.

Marathon running, like in training for any other type of running, requires dedication and patience. You do not become marathon ready in a week, no matter how hard you train, so avoid wearing yourself out completely by training more than your level!

Never enter a marathon while having an injury

Even entering a short sprint race with an injury or sprain is highly risky and potentially can cause long term harm on your body fitness.

Entering a marathon with an injury, no matter how mild, is a particularly bad choice. In a marathon, you will be pushing your body for hours on end to be on the go. Marathon running requires physical stress over a long period of time, and if you have a pre- existing injury, it gets exacerbated to become even worse conditions by marathon running.

Better to treat the injury and get back to top shape for another race, rather than running on half steam and potentially not even making the finish line while running with a painful injury!

Make sure you are replenishing your body

Like a car without fuel, your body will also eventually start running on empty fumes if you do not regularly replenish its lost reserves, particularly during prolonged physical activity such as is involved in marathon running.

During your training itself, you must plan on the most optimal way to replenish your body and regain lost fluids and calories, but without making yourself heavy or bulky by eating too much.

The training period is the best time to experiment on what works for you and the meal and drinks plan to follow for your marathon run.

Develop good strategies and learn what works and what does not work for your own body during the training sessions so that you can give your best and keep yourself fuelled and healthy during the marathon run!

No matter what foods you eat or not, for these marathon diets, drinking lots of fluids is an absolute must. Keep that in mind while developing a good marathon running eating strategy.

Get the right equipment together

Marathons are not like going on a quick run or a full out sprint, where you will need your complete concentration to make to the finish line in one explosive burst of running.

In a marathon, you will be running for hours together before you even come in sight of the finish line. Concentrating only on the running the whole time is not just an unrealistic expectation, but also will lead to lessening of motivation as the time passes over the course of the marathon.

So, before you set out on a marathon, put together the optimal combination of marathon running equipment for you!

Ensure that the training outfit you wear is something comfortable that will not lead to any allergies or chafing over the long period of time, and also allows you feeling refreshed while wearing it.

Also make sure to pick the right shoes that are a perfect fit and do not hurt while you run. Comfort is the optimal concern while choosing the equipment for a marathon run.

Keep towels, water bottles and other such paraphernalia handy to keep you from over heating or becoming too sweaty over the marathon run. Keep a tiny music player or some other means to keep yourself relaxed while running.

All these and more, you can only fine tune and plan during the training for your marathon running!

Can Running Make You Taller?

You might have noticed at some point that athletes who play games which involve a lot of running usually tend to be taller and have more stamina than those who play the more sedentary games.

Running has long been looked at as a way to grow taller. Whether it is truly scientifically something that can be proven or not, there is no denying that there definitely does seem to be a relationship between height increase and running.

If that is not great enough, height also has a beneficial effect on running! People who are taller and have been running for a long time tend to be able to take longer strides, run faster, have more endurance and stamina, and are overall more fit than most of the population.

So how exactly does running make you taller? What are the various ways height has an impact on someone’s running speed and endurance, and how does running impact height in reverse?

Read on to know more!

How does running help you grow in height?

If you see any basic exercise plan recommended towards height increase and gaining those crucial few extra inches in height that make all the difference, you will find that ‘running’ is almost always mentioned on the list of exercises to help grow taller. An popular natural height increase exercise program called Grow Taller 4 Idiots uses running as its supplemental exercise.

By running for height increase, it does not mean that you have to just take a leisurely, badly planned jog across the street every now and then.

Running as a proper exercise involves intensity, dedication and discipline. Doing a high intensity running workout can truly be an overall great fitness exercise, not only for height increase, but also to simultaneously gain overall body fitness and a greater increase in stamina.

Running correctly and dedicatedly helps to increase height. The reasons for this is a whole variety of mechanisms and body functions, each of which contributes a unique perspective towards height increase and its co- relation to running.

While running, due to the type of exercise involved, the body stimulates the production of a hormone called as HGH or the Human Growth Hormone.

As the name suggests, this hormone is the primary one responsible for helping a person to grow taller. It is produced throughout a person’s life, though the amount of the hormone produced drops dramatically once the person reaches adulthood.

In children and teenagers, the human growth hormone is always produced in high quantities and hence they are continuously growing. In teens, this percentage is even higher, owing to their growing into their adult body and all the other hormonal changes and influences.

However, in adults, the growth hormone production tapers off and is nearly negligible. Which is why adults do not increase in height by a lot, no matter how they try.

But even for adults, growing to as much as six inches is possible! For this, the human growth hormone production needs to be kick started again. And this kick start is provided by intense and metabolism boosting workouts such as running.

Further, in running, the spine is continually decompressed. The posture required for proper running and the rhythmic spine decompressions that come along with the up and down movement of running, lead to straightening and slight elongation of the spine. This also contributes to height increase.

High intensity running and the growth hormone

Low intensity and easy paced running does not have much of an impact on height or help you grow taller that much.

This is because, in low intensity training, the kick starting of the growth hormone does not happen.

When people do intense and highly strenuous bursts of workouts, the gland producing the human growth hormone – known as the pituitary gland – goes into overdrive! As such, an excess of the growth hormone is released into your body.

The human growth hormone helps to build height by adding to building the bones and cartilage of the human skeletal system. Thus, the height you gain by running stays for the rest of your life – you will actually have grown taller by up to five to six inches!

Why micro fracturing can be a good thing

There is also another basis by which running can help to grow taller and has an impact on height. While running, and especially for high intensity runs like marathon run training and so on, due to the constant and continuous stress applied on the legs and the leg bones, they undergo a phenomenon called as ‘micro fracturing’.

Due to this micro fracturing, the body produces more growth hormone and bone size increasing hormones, in order to fix this micro fracturing. The concept of this is similar to the micro tears that are beneficial to add muscle mass in high intensity body building workouts.

As such, while fixing the micro fracturing, the body over compensates and the person gains a few inches in height!

How to run to grow taller

If you wish to run as a height increasing workout, you will need to ensure that your running goal plan is high intensity.

A casual jog or a low intensity long endurance burn running just won’t cut it for height increase. With the right type of running, even adults can gain as much as three to five inches in just a few months!

For high intensity running to have an impact on height, monitor your running plan and go for a good forty five to sixty minutes of continuous running every day.

First, you need to make sure you are fully stretched in all the major muscle groups. Warm ups help to maximize your efficiency in running while also ensuring that you do not get any cramps or muscle injuries later.

In your actual running, toss things up a bit. Have a disciplined plan that involves lots of alternating running, jogging, swift walking and flat out high intensity sprinting. This ensures that your body is allowed to recover slightly, while also building up your endurance.

While running can help even adults add two to five inches to their height through dedication and careful application, it is beneficial to growing children and teenagers like nothing else. They can gain a whole feet of height more than their normal genetic make- up, by practicing running in their growing years.

So make running a family workout, to get the best results in height increase for all!

The Marathon Runners Diet

Like in any type of workout, nutrition is an important facet that absolutely must be taken into account when you are preparing for a running workout.

This facet gains even more importance and prominence, when your running workout takes a turn from simply being a good workout to actual training for a running event – such as a marathon or a sprint competition.

When it comes to running events like marathons, the most important thing to build up for it in preparation and training is muscle tone, good posture, and most importantly – endurance and stamina!

To build up endurance, overall body fitness, stamina and a good muscle mass, a highly optimized and careful diet is essential.

Here are a few tips that marathon training runners must keep in mind to get the most out of their training sessions!

Tips on reducing muscle cramps with the right intake

Muscle cramps and scrunching is one of the top problems faced by any runner, and it becomes a particularly aggravated condition in marathon training.

Being as it is about strength and endurance, marathon running and training for marathons needs to be as less on muscle related cramping and injuries as possible.

Dehydration is one of the main causes of severe muscle cramping. When you work out as rigorously as you will need to for the marathon training, but do not drink enough water to compensate for the fluid loss, it can have grave effects.

Not only will it lead to intense and painful muscle cramping, it will also promote tiredness, body fatigue, lowered stamina, and overall reduced efficiency of training in running.

Thus, water and fluid replenishment like taking plenty of fresh juices is highly important for marathon run training.

Another important set of nutrients to consider are magnesium and sodium. Sodium and magnesium are proven to have an important role to play in maintaining the body electrolyte balance and also in relieving muscle stress and fatigue.

Magnesium is particular has been claimed by scientists to be important for muscle building and muscle regeneration.

Protein diet is also essential for maintaining a good nutrient balance to support marathon running training.

To cover all the above nutrient requirements of a marathon running trainer, food stuffs like oats, wheat, barley and cereals must become a staple in the diet of the runner.

Fresh fruit juices, nuts and seeds are also highly rich in all the above essential nutrients for the marathon runner.

Other key nutrients for the marathon trainer

Iron and calcium are two incredibly important nutrients that promote overall body fits and much higher workout potential in the marathon runner.

The blood red pigment is known as ‘hemoglobin’. This hemoglobin contains a ‘heme’ or iron rich sub unit, which is the most important component for carrying oxygen in the blood – that is, body oxygen transport.

Calcium is the nutrient that is most highly utilized in the energy burning and producing mechanisms of the body, and also for building of muscles and increased brain activity and nerve response in the body. In fact, calcium is also highly important for the heart.

Thus, having a food rich in iron and calcium is necessary for a marathon runner. One veggie that contains both in copious quantities is beet root. Consider drinking a good mug full of beet root juice at least once a day, or as part of your pre run or post run maintenance diet!

This can have enormous impact on your marathon running potential.

Abstain from alcohol and fats

On the items to avoid, alcohol takes spot number one. Full of empty calories, and pointless carbon dioxide, alcohol is a chief item on the ‘no’ list. Other foods to avoid are high fibre and high fat foods.

Eat healthy and eat right to get the most out of your marathon running!