What stops you from running? Seriously. There could be a million reasons given, but they probably boil down to just a few basic reasons. SO....No matter what kind of runner you are, what gets in your way or what causes you to not do your run?
Take the survey. Let us know what barriers you encounter.
October 18, 2008 was the running of the Polar Circle Marathon in Greenland. Are you a cool weather runner? Well, my fleet footed friend, the average temperature for this typically sunny run is -5 degrees C / 25 degrees F. Leave your running shorts at home. You will need a parka, gloves, long pants and other gortex clothing. You missed the fun? Sign up for next year's run on October 24, 2009.
Sponsored by ING, there are just 14 days before the running of the New York City Marathon. Expected are 2,000,000 local spectators and 315,000.000 spectators on television. More than $600,000 in prize money will go out.
Be part of the inaugural run of the Petra Marathon and Half Marathon in Petra, Jordan, near Aman. Quote from the Petra web site: "Petra, an ancient city carved in the sandstone mountains, is a UNESCO World Heritage site. It was elected as one of the ‘New 7 Wonders of the World’ in 2007. Runners can look forward to astonishing sights and a challenging course through a unique landscape."
Petra is a magnificent new addition to Adventure Marathons who sponsor some of the great marathon experiences in the world for both the run and the atmosphere/locations including Polar Circle Marathon in Greenland (no running in tee-shirt and shorts here), Great Wall Marathon in China, Great Tibetan Marathon in the Ladakh Region of India (elevation 3500 meters), Big Five Marathon in South Africa (where the start time depends upon where the pride of lions slept the night before), and numerous others.
Burn calories, lose some weight, and train for a run all at the same time. This article in Runner's World UK shows how.
Often sports injuries are not a result of strength, flexibility or endurance. More often than not, sprains and strains have to do with balance. Proprioception, to be exact. The term proprioception refers to a sense of joint position or, according to Dictionary.com, as "awareness of the position of one's body." Proprioception training is common in rehabilitation of injured athletes. It can also be used to prevent injury. Even a strong ankle can sprain when running on uneven ground if the runner has not trained the neuromuscular system to react appropriately. Another excellent site regarding proprioception and function training.
This information was taken from an article in Runner's World. Go there for more information.
Easy Runs
Top coaches and exercise physiologists believe that most runners should do 80 to 90 per cent of their weekly training at the easy run pace (this includes your long runs, done at approximately the same pace). Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts.
Tempo Runs
Tempo runs help you improve your running economy and your running form. They are sometimes described as 'threshold' or 'hard but controlled' runs, and they will help you prepare for races of 10K to the marathon. Tempo sessions generally fall into one of two categories: steady runs of 2 to 6 miles; or long intervals with short recoveries. Here's an example of the latter: 4 x 1 mile at tempo run pace with 2 minutes of recovery jogging between efforts. You should do tempo runs no more than once a week, and they should make up no more than 10 to 15 per cent of your total training.
VO2-Max Runs
VO2-max training helps you improve your running economy and your racing sharpness. These sessions are sometimes called 'intervals', and are most useful when you are preparing for a race of 5K to half-marathon. Here's an example of a good VO2-max workout: 6 x 800 metres at VO2-max pace with 4 to 6 minutes of recovery jogging between efforts. You should do VO2-max workouts no more than once a week, and they should make up no more than 6 to 10 per cent of your total training. (When you run these workouts, you are running at or near 100 per cent of your maximum oxygen capacity, which scientists call VO2-max.)
Speed-Form Runs
Speed-form workouts help you improve your running economy, form and leg speed. These are also interval sessions tailored to help you prepare for races of 800 metres to 5K. Here's an example of a good speed-form workout: 8 x 400 metres at speed-form pace with 3 to 4 minutes of recovery jogging between efforts. You should do speed-form sessions no more than once a week, and they should make up no more than 4 to 8 per cent of your total training.
Yasso 800s
Yasso 800s are an invention of Runner's World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons. They're simple: if you want to run a marathon in 2:45, 3:29 or 4:11, you should train to the point where you can run 10 repetitions of 800 metres in the same time: 2:45, 3:29 or 4:11. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds. Bart suggests doing Yasso 800s once a week as part of your marathon training. Start with perhaps 4 x 800 and build up to 10 x 800. Between the 800s, take a recovery jog that lasts as long as your 800s. A good Yasso 800 workout: 6 x 800m at Yasso pace with recovery jogs between the 800s.
Long Runs
long runs form the foundation of all marathon training programs. long runs build everything from your confidence to your discipline to your fat-burning. So, even when you're not training for a specific marathon, it's a good idea to do at least one semi-long run a week. Because long runs are done at a relaxed pace, there's great latitude in how fast you actually run. In general, we believe that slower is better than faster. Let your long runs be your slow runs, and save your legs for other days of the week when you might do tempo runs or maximum-oxygen runs. But there are a thousand theories about how to do long runs, none of which have yet been proven superior to the others. The important thing is building up the distance and training your body to keep going for 3, 4, 5 or however many hours it's going to take you.
Putting It All Together
Don't overdo your training!
Hard Days
We recommend that most beginner and intermediate runners do just two hard days a week. More advanced runners can do three hard days if they're careful. Each of the following is a hard-day workout: tempo runs, VO2-max sessions, speed-form workouts, Yasso 800s, long runs.
Hard Days/Easy Days
A hard session should usually be followed by one or (even better) two easy day sessions. Easy days can include rest days and cross-training days.
Rest Days
Most beginner and intermediate runners should run no more than 4 to 6 days a week. We recommend one or two rest days, when you do no training at all (or just take a relaxed 30-minute walk) and one or two cross-training days.
Cross-Training Days
The world of cross-training has expanded dramatically in recent years. While research indicates that cross-training probably won't make you a faster runner, it can make you a stronger and healthier and less injury-prone runner. Runners do best with cross-training exercises that are non-weight-bearing. This includes swimming and aqua-running, strength-training, bicycling and rowing. We also like non-impact exercises, which include nordic skiing, elliptical training and step climbing.
Sponsored by Bank of America, there are just 14 days left before the 31st running of Chicago Marathon.
The Berlin Marathon runs tomorrow (or today depending upon what part of the world you read this). The world's marathon record of 2:04: 26 is held by Haile Gebrselassie of Ethiopia. He returns to the fast course intent upon besting his world record. Several other world class marathoners have previously said they expected the world's record to fall after the Olympics. Will the record fall in Berlin? 
Proper nutrition is often a missing link in a physical training program, even just a happy life program. Your body can no more operate properly without proper food than a car without proper fuel. You would not think of driving down the road in your car with an empty gas tank. Why then do you run down the training path without proper fuel? Your body is a complex piece of equipment which needs proper fuel to function successfully. Your body needs it's "gas tank" correctly filled. Your car is mechanical and electrical. Your body cannot function if only the "mechanical" parts are developed. The electrical system (brain, nerves, cells) cannot function with their necessary "fuel." Proper nutrition provides the "fuel." This article on Active.com provides thoughts and suggestions. Another excellent article from Roadrunner Sports regarding nutrition. GET YOUR FUEL RIGHT!
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