Training for a 5k or 10k requires a mix of specific strength workouts and proper pre-run stretches to increase your speed. Discover how to find the best running shoes for your foot type and why joining a running club can transform your performance.
Jogging, like any aerobic activity, helps build cardiovascular fitness. Running also will help build strength in the leg muscles, especially for new runners. Quadriceps, hamstrings, calf muscles and smaller support muscles all get a workout during jogging sessions.
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Nike Plus, commonly displayed as Nike+, is a software program that works by tracking the performance of runners through a wireless connection. The proprietary system, made by athletic equipment company Nike Inc.
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According to the Centers for Disease Control (CDC), running provides vigorous-intensity aerobic exercise, improves bone health and reduces stress.
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Sprinting uses the same muscles as running, but requires that they are considerably more limber for short bursts of speed while avoiding injury. Running is powered by the legs, hips and glutes, so training the same muscles with a focus on speed will prepare you for sprinting.
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Running on flat terrain results in fast times, but it may not be the most realistic environment for road and trail runners. Most non-track running courses include some hills, which can cause your running times to vary.
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Runners work hard at their sport, logging endless miles of speedwork, hills and long runs. Many runners work just as hard to maintain proper nutrition for sports performance, avoiding foods such as fat and sugar. However, sugar is the body’s preferred source of fuel for running.
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A "normal" body temperature in a human registers at 98.6 degrees Fahrenheit. Like your weight, your body temperature fluctuates throughout the day. Sustained periods of time in which you run a fever, or a higher-than-normal temperature, can indicate illness.
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Setting your treadmill to an incline or running a hilly route definitely burns more calories than doing the same workout on a flat road. Any climb you can do may boost your total burn by as much as 50 percent.
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Running with a torn meniscus will only exacerbate the injury because the meniscus is knee cartilage, a substance that helps absorb shock during running. Meniscus cartilage also cushions the bones that make up the knee joint, so they don't rub together as you bend and straighten your knee.
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When people think of exercises to build or tone their muscles, they most likely consider weight machines or other strength- and resistance-oriented activities.
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When taking part in running events such as a 10K, you'll often see bananas on the post-race nutrition tables. Bananas also often make it onto the list of recommended foods to eat before a race. While the fruit has certain benefits, eating bananas alone won't improve your personal record time.
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Experienced runners know pain is inevitable, a normal part of the exercise and recovery process. The act of running itself breaks down muscle. During rest, the muscle is repaired and becomes stronger.
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Soreness that occurs several days after running is known as delayed-onset muscle soreness, or DOMS. DOMS pain can last up to seven days but should start to dissipate three to four days after running.
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Tingling or itching legs during or after a run might be annoying and uncomfortable, but it is rarely serious and will usually subside soon after you cool down. There are a number of different reasons for these symptoms, most of which can be managed at home.
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Running is an exercise that can be stressful to your body. To ward off some of the stress and strain of running, you must be adequately hydrated. Hydration helps to regulate your body functions as you run. Fuel, in the form of food, is also important prior to running.
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It's important to nourish yourself properly before engaging in vigorous aerobic activity such as running. However, it's a good idea to wait a little while after eating a meal before you lace up your sneakers. Running directly after you eat can leave you with a bloated feeling, diminishing your performance.
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Running is surrounded by myths, including one that says it is bad for your joints. No matter where you run, indoors or outdoors, it is a high-impact, weight-bearing activity that causes wear and tear on your bones. Yet running may actually be good for your joints, whether it's inside or outside.
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Running puts considerable strain on your feet. The constant pounding of running, particularly on hard surfaces, often takes its toll on a runner's feet. Bruised and swollen toes are common among runners, but can be prevented by making sure your shoes are properly sized and your socks are adequately padded.
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Swimming and running are both great ways to meet your daily cardiovascular exercise requirements. Due to the resistance of the water and involvement of your upper and lower body, swimming is also a good full-body, muscle-strengthening activity.
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Many runners develop excessive saliva or mucus while jogging. This causes them to spit much more during their training than they normally would. A jogger might feel like spitting more during a workout for any of several reasons.
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