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.
Two things need to happen when you want to lose weight. First, you have to make changes to your diet. If you keep eating lots of fat-laden food, you will not make any progress. Second, you must exercise. Any running routine is good for weight loss, but you can get the best results by doing interval training.
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For many people, running is a way to lose weight, manage blood pressure, and simply maximize personal fitness. For others, running -- and improving their running ability -- becomes a sort of competition.
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The multistage fitness test, commonly called the beep test, provides a basic measure of aerobic fitness. You complete the exercise by running between two spots 20 meters apart on the signal of a recorded beep. As the test progresses, the beeps increase in frequency.
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Shin splints are a common lower-leg injury that beginning and experienced athletes in all kinds of sports may develop at some point. While runners are prone to developing shin splints, anyone who does a lot of repetitive movement in the lower legs can develop them.
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Track spikes have been used for decades to make the feet of competing athletes lighter while providing adequate traction. The spikes project from the sole and grip the running surface as you run. It is important to give your shoes routine maintenance, including evaluating and replacing spikes as they wear down.
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Distance runners often carb-load -- eating enough carbohydrates to add extra glycogen, an energy source, to muscles --- before a race lasting 90 minutes or longer. The more glycogen stored, the more energy you have available during a race. Carb-loading is generally done only two or three days before the race.
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The shoe and athletic apparel market is dominated by three major companies. Nike, Reebok and Adidas feature premium athletic apparel designed to enhance the performance of athletes in all the major sports.
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What to eat for breakfast before a race depends on what time the race starts, the distance you're running and, to some extent, how your body reacts to food before running.
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Once you've experienced the benefits of running, including improved cardiovascular fitness, more energy and improved mood, it's easy to take it up again after a lull.
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Originally developed in 1920 by Adi Dassler, track spikes have evolved into an essential piece of equipment. Because track meets contain sprints, middle distance and distance events, shoe companies produce a variety of shoes to meet the demands of each race.
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The mechanics of walking are somewhat different to those of running. The different stride profiles of running and walking affect the power efficiency, maximum speed and impact level of the activity on your body.
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You may have noticed that sprinters run with their knees higher than distance runners do, allowing them to achieve maximum power for a short distance. For longer distances, however, this high-knee style can waste energy. Unless you are sprinting, you don't need to worry about knee height for speed.
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Running is effective at burning calories, strengthening your heart and building muscle on your legs. Many people start to run for the physical fitness benefits but soon find that running offers much more, including relieving stress, boosting confidence and lifting their spirits.
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The best running pants can help you run comfortably in all types of weather. A variety of designs offer characteristics that do everything from keeping your muscles warm and dry to compressing your lower body. Running pants can also be stylish and fun, with a wide range of colors and styles to select from.
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Running places added stress on your knees and ankles, and in turn requires support from the ligaments in your body. Ligaments secure bones to other bones. Ligament groups affected while running include the cruciate ligaments, which connect your knee bone to your shin and thighbones.
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Running is an enormously popular form of exercise. According to Running USA, In 2012, close to 30 million Americans went running at least 50 times. To the casual observer, the reasons for its widespread appeal seem as evident as the factors that would lead lots of would-be exercisers to quickly reject it.
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Most exercises can help you lose weight, even jogging for as few as 30 minutes, as long as you take other factors into consideration. The only way to lose weight is to burn off more calories than you consume, so you must pay attention to what you eat and jog frequently enough for the activity to make a difference.
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Running is a good form of cardiovascular exercise because it makes you breathe faster and more deeply. However, depending on your state of health, breathing techniques and other environmental factors, such fast, deep breathing may lead to a sore throat.
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Running is a cardiovascular fitness exercise. As such, it helps you burn the calories you need to lose weight. However, because you canโt spot target an area on your body, this weight loss will occur not just on the legs but all over your body.
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After an exhilarating run, you may be tempted to skip the post-run snack, especially if youโre trying to lose weight. However, eating after a run may actually help you shed pounds. Running depletes your muscle glycogen, or stored carbohydrate, and breaks down muscle tissue.
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