The Essential Over 40 Workout - Prevention.com

The Essential Over 40 Workout

If there's a secret weapon to fight midlife weight, this is it. Follow it and rev your metabolism, firm up all over, and stay lean for life
 

By Selene Yeager

 

Losing weight after 40 is not as hard as you think. Although strength-training is key, new research shows that how you train can make a difference between so-so results and a metabolism that stays in high gear, burning fat and showing off lean muscle. The secret is targeting a specific type of muscle fiber called type II, or fast-twitch, that's responsible for bursts of speed and power. This type of muscle, like the name implies, is faster as well as denser, a combo that may yield quicker results.

These essential fibers, however, are the first to go as you get older (even if you're active) because most workouts don't target them. If you don't use them, you lose them. Fortunately, there's an easy antidote: speed. Research from salisbury University in Maryland found that lifting weights faster recruits more muscle and increases calorie burn by about 32%. That's 72 extra calories per workout—the amount you'd burn walking a mile! The best part: you may feel stronger after just one workout. Combine it with our plan below to firm up your toughest trouble zones and drop a size this month.

Workout at a glance

What you'll need

 One 6-foot flat exercise band (or two shorter ones tied together), medium resistance.

3 days a week

Do the 30-minute speed training strength Plan, below. Perform 3 sets of 8 reps of each exercise in the order listed, resting 30 seconds between sets, then repeat the entire routine one more time. Also do the 30-minute Speed Training Cardio Moves to fire up any dozing fast-twitch fibers in those hard-to-hit lower-body areas like your hips, butt, and thighs.

The rest of the week

Do 30 to 60 minutes of any type of moderate-intensity cardio—such as walking—as many days as possible to keep your metabolism revved and speed your weight loss.

For faster results

Limit your calorie intake to 1,600 calories a day. For most women, that's a reduction of about 400 calories, which could double your weight loss.

Speed Training

	1. Slingshot Squat (firms butt and legs) Stand on band with feet shoulder-width apart. Hold ends at shoulder height, palms forward. Bend hips and knees and sit back, keeping knees behind toes. This is the start position. Quickly (1 count) stand up, then slowly (3 counts) lower.
	2. Crunch & Press (firms triceps and abs) Loop band around a sturdy object near the ground. Lie with band behind you, knees bent, feet flat. Hold each end of band and bend arms so elbows point up with hands above shoulders. Quickly curl head and shoulders off ground, then rapidly extend arms so they are straight out from shoulders. Slowly return to start position.
	3. Triangle Press (firms shoulders) Place right foot on center of band, holding ends in each hand. Step left foot about 3 feet to left, turn foot out, and bend knee into side lunge, keeping right leg straight. Rest left forearm on left thigh, and bend right arm so hand is by right shoulder. Quickly press right arm overhead on a diagonal. Slowly lower. Complete a full set, then switch sides.
	4. Half Curl (firms biceps) Stand on band with feet a few inches apart. Hold ends with arms bent 90 degrees, elbows at sides, palms up (A). Quickly bend elbows, raising hands toward shoulders (B). Slowly lower to start.

	5. Bench Press (firms chest) Loop band underneath a bench or aerobic step and grasp one end of band in each hand. Lie back with knees bent, feet flat, and hands by chest, elbows pointing slightly down and out. Quickly straighten arms toward sky without locking elbows. Slowly lower.
	6. Seated Row (firms back) Sit with knees bent slightly and feet flexed, heels resting on ground. Loop band around feet and grasp an end in each hand. Keeping back straight, quickly bend arms and pull hands toward rib cage, elbows pointing behind you. Slowly extend arms.
	7. Leg Press (firms butt and thighs) Lie on back with legs bent in toward chest. Loop band around bottom of left foot, with sole facing up, and grasp ends of band. Quickly straighten left leg, without locking knee. Slowly return to start position. Complete a full set, then switch legs.
	8. Lat Pull-Down (firms back) Loop band overhead. (to attach in a door, put a knot in center of band, drape knot over door so loose ends are on side by you, close door, and check that band is secure.) Kneel facing band, arms extended overhead, hands wider than shoulder-width apart. Quickly pull hands down, squeezing shoulder blades together, until hands are around chest height. Slowly release.

Speed Training Cardio Moves

This 30-minute workout shapes up fast-twitch fibers—and your legs and butt—with speed or climbing intervals. To meet the intense demands, your body has to recruit all those power-and speed-producing fast-twitch fibers to keep you moving. For instance, walking uphill activates 25% more fibers in your backside than strolling on flat terrain, for faster sculpting. Plus it revs up calorie burn by over one-third. You can do this routine on any cardio equipment (increase the resistance on a stationary bike to simulate hills), or walk, jog, cycle, or swim outdoors. The key is to really push yourself on the speed up/climb intervals.

Time	What to Do	How Hard
0-5 minutes	Warm up to moderately tough pace.	5 to 7
5 to 5:30	Speed up, going as fast as you can, OR climb, raising incline as high as comfortably possible (10 to 15%).	9
5:30 to 6:30	Recover	5 to 6
6:30 to 7	Speed up OR climb.	9
7 to 8	Recover.	5-6
8 to 8:30	Speed up OR climb.	9
8:30 to 12	Recover, then work back to moderately tough pace.	5-7
12 to 12:45	Speed up OR climb.	9
12:45 to 13:45	Recover.	5 to 6
13:45 to 14:30	Speed up OR climb.	9
14:30 to 15:30	Recover.	5-6
15:30 to 16:15	Speed up OR climb.	9
16:15 to 20	Recover, then work back to moderately tough pace.	5-7
20 to 21	Speed up OR climb.	9
21 to 22	Recover.	5 to 6
22 to 23	Speed up OR climb.	9
23 to 24	Recover.	5 to 6
24 to 25	Speed up OR climb.	9
25 to 30	Cool down.	5 to 6

*Based on a scale of 1 to 10, with 1 being the effort required for sitting and 10 for an all-out sprint.

The Experts

 Certified personal trainer Selene Yeager, coauthor of Move a Little, Lose a Lot, designed the band workout. Certified fitness instructor Leigh Crews, a spokesperson for the American Council on Exercise, created the cardio routine.

5 Calorie cutters to fight over-40 fat

Recent research confirms that the most important component for weight loss, especially after age 40, is controlling calories. Aim for 1,600 daily for optimal weight loss. To help, we rounded up the best research-backed tips for cutting calories, curbing your appetite, and keeping your weight loss efforts on the fast track.

1. Watch home-cooked portions.

Restaurant servings aren't the only ones growing. According to a study of 18 recipes published in The Joy of Cooking since it was first released in 1936, home-cooked meals have 63% more calories per serving today. One of the reasons is a 33% increase in serving sizes since 1996. The solution: halve recipes. Or assume you'll have leftovers and store half the food as soon as it's cooked.

2. Skip the sweet drinks.

People who eliminated just one sugar-sweetened beverage from their diets a day lost more weight over 6 months than those who reduced the same number of calories from solid food, found a Johns Hopkins University study. Researchers speculate that liquid calories are less satiating, leaving you hungrier.

3. Eat protein at every meal (and snack).

In a European study of 205 slimmed-down men and women, those who ate about 25% of their daily calories from protein (about 100 g for a 1,600-calorie diet) had an easier time maintaining their weight loss. Protein may help because it keeps you feeling full longer and uses more calories during digestion than carbohydrates and fat do, concluded the researchers. Good choices: 3 ounces of chicken (26 g of protein), 3 ounces of tuna (22 g), 1/2 cup of low-fat cottage cheese (14 g), 1/2 cup of soybeans (11 g), 1 cup of quinoa (8 g).

4. Begin with broth.

Research shows you'll eat about 20% fewer calories if you start a meal with soup instead of diving right into the main course. Just skip high-calorie creamy-based varieties.

5. Have a V8.

Vegetable juice may help quell your appetite and control calorie consumption. When University of California, Davis, researchers had a group of men and women follow a low-calorie, heart-healthy diet, those who drank at least 8 ounces of low-sodium vegetable juice daily lost 4 times more weight than those who skipped the healthy beverage.
 

Read more: http://www.prevention.com/print/22755#ixzz2Q6ubblyZ

25 Fat-Burning Summer Workouts to Get You in Shape - SHAPE MAGAZINE

25 Fat-Burning Summer Workouts to Get You in Shape

By Alison Gammon

Beach Volleyball

You’ll get “sand legs” and a full-body workout that will keep you looking (and feeling) hot in your bikini all summer. “The sand targets muscles you didn’t think you had. You’re working twice as hard to move,” says Jess Gysin, professional beach volleyball player. The short burst of energy and lateral jumps and moves “target every single muscle,” Gysin says. “It is definitely a full-body workout.”

 

 

Stand Up Paddle Surfing

Take up the newest trend in water sports and prepare to see full-body results. ACA Nationally Recognized Professional SUP Instructor and co-founder of Black Dog Paddle Camille Smith watched her body transform as she became enticed by the sport. In stand up paddle surfing, abs aren’t just “pretty muscles,” they’re “function muscles,” Smith says. Besides a solid core, you’ll improve your balance, coordination, strength, and endurance. “You get hooked on it!”

 

 

Kayaking

Kayaking may look like just an upper-body workout, but when done right it can work your entire body. Make sure your kayak is equipped with a foot brace for optimal results. “When athletes paddle in Olympic games, they pull and push with different feet on every stroke for maximum rotation,” says Olympic kayaker Cathy Marino. The rotation really works your abs for a great core workout. Say hello to washboard abs and goodbye to love handles!

 

 

Trampolining

When you bounce consistently, this high-cardio workout is comparable to “running very fast,” says Casey Moore, 1999 national champion on trampoline and level one instructor at the Trapeze School of New York. Find a gym near you with a trampoline or bring the gym to you and invest in a backyard version. Your quads (and kids) will love you for it.

 

 

Wakeboarding

Skip the weight room and get lean on the water wakeboarding. "When you wakeboard you have to flex, resist and hold positions for periods at a time. Often you also have to build on these held positions and then explode or move from these static flexed positions to execute tricks and techniques," says Kyle Schmidt, head coach at The Wakeboard Camp in Clermont, Florida. "Each session on the water is a short intense work out that can really lean a person out in a short period of time if they ride frequently," says Schmidt. Workout in the waves for a fun and effective workout.

 

 

Hooping

Hoop your way to a slim, bikini body with this cardiovascular workout. “In addition to strengthening your core muscles, you’re also promoting good posture,” says Rebecca Burton, hula hoop dance instructor at Dance New Amsterdam in New York. Hooping has mental benefits too. “It’s a stress reliever and can be meditative in the way it rolls across the belly,” Burton says. For a more intense hooping workout, try hoop dance. “I burn about 400 calories per hour if I’m rigorously into my hoop dance,” Burton says.

 

 

Tubing

This lake favorite is perfect for people of all ages. “Not only is water tubing fun, it’s a great way to engage your core muscles (for balance) and burn some calories. Plus, the more laughter involved, the better the abdominal benefit,” says fitness expert and Shape Sexy Summer Legs Challenge coach Jessica Smith.

 

 

Tennis

Who says you can’t get fit in a skirt? “The total distance covered on court during a typical tennis game can be up to 5 miles, with over 500 bursts of quick energy movement!” says Brian Hainline, Chief Medical Officer for the United States Tennis Association. Plus, in addition to improving your strength and endurance, tennis players “have a reduced incidence of cardiovascular disease compared to individuals who played golf, football, baseball or basketball,” Hainline says.

 

 

Backpacking

One of the best things about backpacking is that you can do it anywhere. Hit a shaded trail in the summer to stay cool or find an area rich with fresh streams or nearby water. Remember to bring enough water and a snack, but be careful to not overdo your load. “You have to be careful with backpacking and make sure you are maintaining great posture when you add extra weight to your back,” Smith says.

 

 

Quidditch

Let your imagination and legs run wild with this trendy Harry Potter-inspired game. Quidditch is played competitively at more than 300 colleges worldwide and in recreational leagues across the nation. You don’t have to be an experienced athlete for this new sport. “My team had varying fitness levels and some people who had never played a sport,” says Jared Rohrer, a personal trainer and quidditch player in New York City. “Some could barely run 50 feet without running out of breath. Now they can run a whole mile,” he says.

 

 

Octopush

This underwater version of hockey is played wearing a diving mask, snorkel, and fins. The six-on-six match’s objective is similar to regular hockey—score in the opponent’s goal. You’ll get a toned swimmer’s bod and burn calories with the fast-paced movements in octopush . Add competition to any backyard pool party with this unique sport or search for local leagues if you’re looking for more serious play.

 

 

Surfing

Ever wonder why surfer's seem to have the best bods? Now is the time to find out. Work your arms and core in the water with this summer workout that will keep you cool and fit. You'll burn nearly 208 calories an hour as you balance your way to flat abs. Book a lesson on your next summer vacation or invest in a board if you're near the beach!

 

 

Red Rover and Tag

Work like an adult and work out like a kid. “We forget that exercise doesn't have to happen on a treadmill. Anytime you are running, walking fast, or even standing, you are working your entire body and burning calories,” Smith says. “Playing kids' games is a great way for adults to reconnect to the fun side of fitness—and to remember how much activity they used to do automatically as kids. Most children don't need a gym because they are naturally so active. Follow their lead!”

 

 

Kronum

Kronum is a new team sport created in 2008 that mixes soccer, handball, basketball, rugby, and other sports. You’ll get the cardio workout of a soccer game and work your arms with all the dribbling and throwing used to move the ball towards an opponent’s goal. While Philadelphia is Kronum capital, new leagues are popping up all over the US. If you love team sports and want a challenge, look for a Kronum team near you!

 

 

Waterskiing

The pull of the boat makes this water sport like a constant tug-of-war, working your entire body “from your neck right down to your feet,” says professional water skier April Coble. The best part about this extreme sport is that you’re never too old or too young to try it. Coble has seen people ages two to 80 work a board. “My 67-year-old mother is better than ever!” she says.

 

 

Kickball

“Kickball is a great cardio sport—running after the ball is like doing cardio interval training. Plus, you are developing agility and coordination by following the ball and kicking it,” Smith says. Adult kickball leagues are popping up all over the US. Let your inner-child free and make new friends by joining a league, or get the whole office involved and create a league with co-workers.

 

 

Roller Derby

This full-contact team endurance race requires roller skates and a lot of core and leg strength. Gotham Girls Roller Derby coaching chair Tracey DeBenedictis, nicknamed “Aerial Assault,” describes the roller derby stance like “holding a squat for two hours.” The two 30-minute halves played in each bout will work your entire body. “It’s a lot of endurance,” DeBenedictis says. Build muscle and confidence with this tough sport.

 

 

White Water Rafting

This extreme workout tones your arms, back, shoulders, and core while getting your adrenaline pumping. If you’re looking for a challenge and adventure, skip the swimming pool and try white water rafting to burn a whopping 300-350 calories per hour!

 

 

Explore a National Park

Stroll through one of the 393 National Park Units in the US to burn calories and get in touch with nature. And the best part: It’s completely free! You’ll knock out a workout and learn a bit about history. Pack a picnic and make it a date or go solo for some self-reflecting time.

 

 

Hantis

When it’s too hot to go outside, hit up your local community center and start a game of hantis . The four-player game is similar to four-square but adds tables, making it more like handball. Don’t let the tables and small playing field fool you—hantis is more than just a way to improve your coordination. “You have to sprint back and run fast at every play,” says hantis creator Ben Fatherree. “It’s more cardio than anything.”

 

 

Skating

Inline skating is an excellent cardio and strength workout. If it's too hot outside and you have access to an ice rink, try speedskating instead! "Inline technique is better cardio training because you sit higher when you skate; you can get your heart rate higher," says Shane Domer, strength and conditioning coach for US Speedskating. Speedskating is done on the ice in a crouched, lower position. "You have a lot of strength and stability in your lower body," Domer says. Regardless of which one you try, you'll be sure to see results with these full-body workouts.

 

 

Flag Football

If you struggle to stick with your workout routine, a team sport like flag football might be just the push you need to stay fit. “One of the best things about joining a recreational flag football league is the support of a group! If you know your team is counting on you for a game, you are more likely to show up and participate,” Smith says. What’s more motivating than having fun with your friends?

 

 

Walking Your Dog

Burn some calories and make your pooch happy at the same time. If your dog is up to it, try jogging to up the intensity. Keep in mind that your dog is packing an extra layer of fur and can easily overheat, so aim for morning jogs before 11am or evening walks after 4pm to avoid the hottest time of day.

 

 

Gardening or Yard Work

Take care of your yard and your body by working on your summer garden. “Just be sure not to stay in a hunched over position too long (as we often do while weeding or planting), as it can be stressful on your back,” Smith says. “I recommend standing up and changing positions often, and even doing back extensions if you are leaning over for too long.”

 

 

Volunteer

Among many other things, volunteering your time can also help you stay active. Build homes with Habitat for Humanity, walk dogs for the elderly, or help with disaster relief to get moving while you make a difference. Take up coaching a children’s sports team or sign up to walk or run in a charity race. There are so many options! The key is finding one that fits your interest and schedule.

 

 

 

 http://www.shape.com/fitness/25-fat-burning-summer-workouts-get-you-shape?page=14

Choose the Right Running Socks - Runner's World

Choose the Right Running Socks

A good pair can mean the difference between a blissful run and painful blisters. Here are 11 that stood out from more than 40 pairs we tested.

 

By Jeff Dengate

Published February 19, 2013

 

SOFTEST


Wrightsock Stride ($13)

Testers loved the Stride's silky feel. That's thanks to two independent layers that are stitched together at the toe and collar, as if you were wearing two socks, to reduce friction without adding bulk.
wrightsock.com


BEST IN WINTER


Falke RU Stabilizer ($28)
With its high, over-the-ankle cut, the RU Stabilizer bridges any gap between your pant leg and shoe. Testers liked the sensation of extra foot and ankle support that the tight-fitting sock offers.
falke.com


BEST FIT


Brooks Infiniti Double Tab Mesh ($15)
An anatomical cut—there's a left and right sock—allows the Infiniti Double Tab Mesh to more closely hug the contours of your feet. Padded strips protect the top of the foot and the joint at the base of the big toe.
brooksrunning.com


RACE


New Balance Technical Elite NBx ($12)
Small diamond-shaped cushions in the forefoot and heel of the "ultra-thin mesh ventilation" model soften your landing without any of the added weight or bulk of thicker socks, making these an ideal choice for going fast. The arch wraps tighter than most, to keep the sock from slipping, even at a quick pace.
newbalance.com


FOR THE LONG RUN


Smartwool PhD Run Ultralight Mini ($16)
This extremely thin merino-and-nylon model proved to be durable over many miles, in part because of extra wool in the toes and heel. "They held their shape well throughout long runs of 10 to 12 miles and speedwork," says one tester. Elastic bands wrap the arch and ankle to keep the sock firmly in place.
smartwool.com


ODOR BEATERS


Feetures! Elite Merino+ Ultralight No Show Tab ($15)
Fine merino wool and smooth rayon make these socks soft—and slippery, say some testers, though the condition improved after a few washings. The natural antimicrobial properties of wool mean these won't stink up your gym bag. "I wish they would reproduce in my sock drawer so I could own more of them," says one tester.
feeturesbrand.com


SNUGGEST


Swiftwick Vibe Zero ($13)
With its stretchy top and slightly thicker bottom, the Vibe was largely praised by our wear-testers for its snug-but-not-suffocating feel on the foot. The sock is totally seam-free, a good thing given how tightly the fabric hugs your foot. The "Zero" cut "is perfect, just below the ankle," says one tester, and a spandex cuff keeps it from sliding.
swiftwick.com


BEST FOR WOMEN


Balega Ultra Light No Show ($12)
Women runners in particular loved the added cushioning in the heel and toe that gives this sock a slightly plush feel despite its light weight. And the slim cut stays put even on runners with narrow heels. "There's a little roll at the back of the sock," says one tester, "which kept the sock from slipping into my shoe."
balega.com


BEST CUSHIONING


Thorlo Experia Merino Wool/Silk ($18)
Beefy socks lead to sweltering feet. But the ankle-length Experia has gobs of padding in the heel and forefoot, yet feels breezy on even the hottest days thanks to a silky mesh midfoot. A drawback: frosty feet in colder conditions. "The air on my foot felt like cold water," says one runner who tested these in wintry weather.
thorlo.com


FOUR SEASONS


Drymax Running Lite Mesh No Show Tab ($9)
How dry do these socks keep your feet? One tester claims they helped relieve the itching caused by her athlete's foot infection. Credit that in part to the mesh top and extra breathability in the spandex arch band. Even so, testers found the sock thick enough to be worn comfortably when the weather turned cold.
drymaxsocks.com


BEST BLISTER PROTECTION


Injinji Performance 2.0 Trail ($15)
While they may look strange—"my wife laughed at me," laments one tester—these socks isolate each toe to eliminate nearly all friction and prevent blisters on even the longest of runs. Getting your feet into them, however, can be a serious test of endurance, especially for those of us with crooked digits.
injinji.com


BARELY THERE


Wigwam Venti Pro ($12)
This super-lightweight acrylic sock is thin enough that you can still feel the ground, which testers in minimal shoes appreciated. The thin fabric and open mesh top help the sock dry faster, decreasing your risk of blisters. Chitosan, found in the shells of crabs, is integrated into the fibers to fight odor.
wigwam.com


FOR HEAVY SWEATERS


PowerSox Advanced Dry ($11 for 2 pairs)
Moisture is one of the biggest causes of blisters, but that's no problem here thanks to a breezy mesh that spans toe-to-ankle. Under the foot, there’s plenty of material for a comfortable ride. "The cushioning in the toes and heel is generous enough to keep the foot warm and shielded,” says one tester. Not too shabby for one of the most affordable running socks we’ve tried.
powersox.com


OFF-ROAD


Hilly Trail Anklet ($16)
We don't often recommend cotton, but wear-testers loved the Trail Anklet. "I was disappointed whenever they were in the wash,” says one tester. The inside of the sock is spun of polypropylene yarn, with just a thin layer of cotton on the outside, so moisture is quickly moved away from the foot. Silver fibers are woven into the fabric to keep odors at a minimum.
hillyclothing.co.uk


MOST DURABLE


Darn Tough Run/Bike No Show Cushion ($14)
The name says it all: these are built to last. One tester wore them in a Tough Mudder—both runner and the socks survived. The Merino wool bottom is padded and further reinforced in the heel and toe to withstand mile after mile on the roads. Nylon and spandex in the top give just enough stretch to hold the socks firmly in place and offer some breathability.
darntough.com



http://www.runnersworld.com/running-apparel/choose-right-running-socks
 

Best and Worst Pre-Run Foods - About.com

Best and Worst Pre-Run Foods

How to Avoid Runner's Trots

By Christine Luff, About.com Guide

Updated February 22, 2013

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

It's important to eat before running to make sure you're properly fueled. But if you've had issues with gastrointestinal distress (also known as runner's trots) during or after your runs, the foods you're eating in the 24 hours before your runs may be the culprit. Here's a guide to what you should and shouldn't eat before your runs.

FOODS TO AVOID

Try limiting or eliminating some of these foods before running to see if it makes a difference:

High-fiber foods:

Whole-grain foods, vegetables, legumes, and fruits that are high in fiber can cause gastrointestinal distress or diarrhea. While those foods are excellent, healthy food choices for runners, they may cause digestive issues in runners who consume them the night before or morning of a long run.

High-fat foods:

Foods with a lot of fat -- such as fried foods, cheese, hamburgers, or bacon -- digest slowly and will feel like they're sitting in your stomach.

Caffeine:

Coffee or other caffeinated beverages can cause stomach issues or diarrhea. (Although some runners, especially regular coffee drinkers, can tolerate it without problems.)

SAFE FOODS

These are the best types of pre-run foods to help avoid gastrointestinal distress during or after running:


Refined Carbs:

Processed white foods, like regular pasta, white rice, and plain bagels are good choices. Although they're not as nutritious as whole grain and unprocessed foods, they're easier on your stomach because the whole grain is already broken down. A plain bagel with some peanut butter (and a glass of water) would be a safe choice before a long run.

Low-Fiber Fruits and Veggies:

If you really want to eat fruits or vegetables before runs, zucchini, tomatoes, olives, grapes, and grapefruit are all low in fiber.

Safe Dairy:

Some people have issues when they consume dairy products before runs. Soy, rice, and almond milks generally don't contain the sugar lactose, which can be tough to digest. You can also try acidophilus milk and yogurts with live cultures, which contain bacteria that help with digestion.


http://running.about.com/od/nutritionforrunners/a/prerunfoods.htm


 

Running - Training Techniques and Workout Plans - The Running Advisor.com

Running - Training Techniques and Workout Plans


Thinking about training techniques to improve your running? Want to run faster, longer, or both and without killing yourself in the process?

You've got the running shoes, apparel, gear and possibly know some things to avoid or do to keep from getting injured. Additionally, you are consistently getting out and running a few times a week and the health benefits are evident. But now you've caught the running bug and you want to take your running to the next level. What do you do?

You need to add some basic training techniques to improve your performance! On this page, we are going to look at:

1. Training Basics for Every Runner
2. Intermediate to Advanced Running Workouts

Training Basics for Every Runner

Listed below are training basics that every runner should incorporate into his/her workout program regardless of whether they are just beginning or have completed several marathons.

Warm up/Cool Down

Warming up and cooling down are two of the oldest and most routine running training techniques.

Warming up should consist of light jogging, massaging, and gentle stretching. The optimum time to stretch is during the cooldown period after your run when the muscles are warm and loose. The goal for warming up is to loosen up your legs as well as the rest of your body. Once the warmup is completed, you will feel an increase in energy and your body will be ready to perform at maximum efficiency.  Cooling down takes place after your run and should consist of light jogging/walking in order to decrease body temperature and remove waste products from the working muscles. Static stretching exercises should also be included in order to decrease body temperature, remove waste products from the working muscles and to increase range of movement.  The key to the cool down is to just do it. Many runners skip this step and pay for it later with muscle soreness and tightness. Cooling down helps the body to recover and regenerate for the next run.

Walk/Run

 Want to increase your endurance but just can't seem to cover the distance while running continously?

Take some walk breaks during your training runs.  Runners and non-runners alike often believe that if you stop to walk during training or a race that you are not a real runner.  Nothing is farther from the truth!  By alternating walking and running during your training, there is virtually no limit to the distance you can cover. The benefits of short walk breaks when taken early and regularly include:

• Helps beginners to increase their endurance to 5K, 10K, or even a marathon in as little as six months
• Allows those who can run only 2 miles to increase their distance from 50% to 100%
• Reduces the chance of injury and over-training to virtually nil
• Helps your legs to keep their resiliency and bounce as resources are conserved

Hard/Easy Principle

The hard-easy principle states that if you run faster or longer than usual on one day, you should follow that day with a run that is slower or shorter than usual. It also follows that if you know you are going to have a hard training day coming up, your preceding training run should be easy.

The benefits of incorporating the hard/easy principle include:

• Reserves your strength for your hard training days (running longer or faster than usual)
• Enables you to push yourself more
• Allows your body to recover, rebuild, and progress
• Helps you avoid both injury and burnout

Remember, plan an easy day the day before a hard workout as well as one or possibly two easy days after. Your body will love you for it!

Build A Base

Looking to add endurance and run longer?

Base building is the answer for you!

Without a doubt, distance running is the best way to build endurance and to improve as a runner. But as key as building mileage may be to your performance, it's also a primary cause of injury if done improperly.

Some general guidelines while base building are:

• Use the 10 percent rule as your upper limit to safely increase your weekly mileage week-to-week.
• Learn to stretch consistently (AFTER your run) while very gradually adding mileage, but not necessarily intensity.
• Build a longer mileage run into your routine every other week. Make the distance anywhere up to 150 percent of your regular midweek runs and run at your normal training pace.
• Build miles gradually. Give your body a chance to adjust to the pounding of extra miles.
• Take a rest day after your long run. Additionally, approximately every three weeks, reduce your total mileage by 10 to 20 percent during the next week thereby giving your legs another chance to rest, recover, and rebuild. Resume your normal mileage the following week.

Don't forget, build mileage slowly and very gradually with plenty of rest mixed in between.

Striders

Want to let loose and just run fast sometimes? Striders are a great way to introduce some fast running into your training program.

Striders are 20 seconds or so of relaxed running at close to top speed. You should do striders on a smooth, flat surface at the end or near the end of your normal run. A great day to do striders would be the day before a hard workout since they don't really qualify as tough training.
The benefits of striders include:

• Teaching the muscles and the nervous system to run smoothly at a fast pace.
• Short enough distances to not tire you out completely.
• Improving your running form. Running smoothly at top speed will enable you to do so at all speeds.

Now get out there and......Hit your stride!

Intermediate to Advanced Running Workout Techniques

Incorporated most of the basic training methods (i.e. warm up/cool down, hard/easy, base building, striders, etc.) into your workout program?

Passed the beginner runner stage?

Want to improve your speed and performance?

I've got just the running workouts for you!

If you are like the majority of recreational runners, you probably do the same workout day after day. You need to add some variety to your tired old workout routine before boredom and/or burnout kills you.
 
Alternating workout routines teaches your body varied lessons. The long run teaches endurance, speed work trains fast-twitch muscles how to accelerate, and hills teach strength. Training workouts that hit upon speed, strength,endurance, and pace will help you improve your running form, condition your body to handle the discomfort of faster speed, give you a sense of correct pacing, and build your end-of-race kick.

A well rounded training program for intermediate to advanced runners will include some, if not all, of the following workouts:

• Long Running
• Speed Training
• Fartleks
• Intervals
• Tempo Runs
• Hill Repeats

Running Pace Chart - Make use of a running pace chart to assist you in meeting your training goals.

Long Running/Endurance Training

What constitutes a long run? A long run varies based upon your goals and what level of running you have obtained. If you are a marathoner, 20 miles may be your long run but if you are getting ready for a 5K, 5 to 6 miles may be your max. A couple of good rules of thumb regarding long running are:

1. Run long 2 out of every 3 weeks. Long run training will boost your endurance while the week off allows you to recover both physically and mentally.
2. Your long run should be approximately 150% of your longest normal weekly run whether you measure that by distance or time.

The major benefits of doing long runs are:

• Muscles develop the ability to store more glycogen. The result of increased glycogen stores delays the onset of fatigue while running.
• Psychologically, helps make your normal runs seem easier.
• Burns more calories both during the long run and at an accelerated rate after the run. Long running is great for losing weight.
• Increases the muscles' ability to extract oxygen from the blood.
• Enhances the muscles' ability to store carbohydrate and rely on fat as fuel.

Two final long running/endurance tips:

1. Run at your normal training pace or even a little slower. Your long run training goal is distance, not speed.
2. Gradually increase your mileage. Implement the 10-Percent Rule.

Speed Work

Speed work consists of several runs of a mile or less at race pace or faster with slow recovery jogging between hard runs. Specific speed work training runs include intervals, fartleks, and tempo runs.
Speed work is an important component of any advanced training program. The benefits include:

• Training the physiological system to adapt to the additional stresses placed on it. The legs learn to turnover faster, the heart learns to work harder for a sustained period, the lungs learn to process more oxygen andthe mind learns how to handle discomfort.
• Regenerating the body to run faster for a longer period after completing speed work.
• Maintaining a faster race pace.

Some final points regarding speed work:

• Complete one speed workout per week while building up for a race.
• To maintain motivation, focus on your race/personal goal while training.
• Do speed workouts with a group. Accountability and companionship do wonders for continued motivation.

Now that we've looked at speed work basics, lets take a look a some specific speed workouts.

Intervals

Interval workouts are made up of a set of short, faster paced runs over fixed distances from 220 yards to one mile, interceded with periods of light recovery jogging. Although there are many variations of intervals, the three basic types are:

1. Repeats - the distance of the repeating running segment does not change (ex: four 440 yard repeats with a 220 yard recovery jog in between each)
2. Pyramids - the distance of the repeating running segments peaks and then returns to the beginning distance (ex: repeats of 220 yards, 440 yards, and up to 1 mile before returning to 440 yards and then 220 yards)
3. Ladders - the distance of the repeating running segments either steadily increases or decreases (ex: 220 yards, 440, 880, up to 1760 yards or run in the reverse order of 1760 yards down to 220 yards)

Looking to improve your speed in a certain distance? The table below should help you pick the interval you need to run.

Distance	Interval
5K	220s Or 440s
10K and Under	880s
10K to Marathon	One Mile

 Regardless of the type of interval training workout you do, the long term goal is to improve speed on distances ranging from one mile up to a marathon.

Some final interval training tips:

• Interval workouts are typically run on a track due to the ease of running predefined distances.
• Pacing for interval training should be determined in short distance races or runs such as a 5K. Use your calculated pace information to design appropriate speed workouts.
• Remember to do a recovery jog following your repeats. The distance should be half of your interval distance or more depending on whether you are a beginner or have some interval training experience.

Fartleks

Sounds like an intestinal disorder, doesn't it?

Actually, fartlek is Swedish for speed play. Fartleks are an unstructured, fun way to introduce speed training into your workout and consists of bursts of speed in the midst of a training run. There are a variety of ways in which to do fartleks and they can be run almost anywhere.

The advantages of fartlek training include:

• Training your body to run anaerobically (meaning without oxygen).
• Preparing your legs to absorb and feel a variety of paces.
• Enhancing your awareness of your ability to maintain varying paces at different distances.

To complete a fartlek workout you need to:

1. Warm up.
2. Run at an easy trainng pace.
3. Interject bursts of speed for differing distances throughout your run.
4. Speed should vary as well as burst times. Bursts should be maintained from 15 seconds up 2.5 to 3 minutes.
5. Recovery time should equal two thirds of your burst time but needs to be faster than an interval recovery jog.

Some final fartlek training tips:

• Pick out a landmark and run your fartlek at a consistent pace until it is reached.
• Choosing a landmark to mark the end of a fartlek burst should continue until the end of the training run.

Tempo Runs

Tempo runs are the easiest of all the speed workouts to implement. No distances to keep up with and no split times to remember. Just run faster than your usual training pace and maintain a single sustained effort.

Tempo training is useful because it:

• Increases the body's anerobic limit in order to maintain a faster pace over a longer period of time.
• Boosts speed as the body becomes accustomed to running at close to its upper limit.

Steps to complete a tempo run are:

1. Complete your normal warm-up routine.
2. Once you have warmed up, pick up your pace to a level you can maintain for predesignated time or distance. Your pace should be 80-85% of your maximum heart rate (if using a heart rate monitor) or your 10K race pace.

Hill Repeats

Hill repeats are basically what you believe they would be, fast-paced efforts to run up hills. They are considered strength training and are typically implemented following the completion of a base/mileage-building stage.

The benefits of hill repeats include:

• Combining cardiovascular training (heart) with strength training (legs).
• Running uphill lessens the impact force of each footfall which significantly reduces the risk of an overuse injury.
• Enhancing mental toughness for upcoming workouts and races in hilly terrain.

Hill repeats are completed by:

1. Warming up appropriately.
2. Running the hill at a 5K effort pace. Maintain a good running form and don't worry about sacrificing speed. Just keep the effort at a 5K pace.
3. After reaching the top of the hill, walk or lightly jog back down the hill and repeat the process.

Conclusion

Are all these special workouts necessary?

Absolutely not.

You are still a runner even if you decide to do the same distance at the same pace day after day. However, if you want to improve both your speed and endurance, doing at least some of the specialized training listed above will help you reach your goals. Stick with it and be the best you can be!


http://www.therunningadvisor.com/Training.html
 

Heel Pain (Plantar Fasciitis) - Foot Health Facts

Heel Pain (Plantar Fasciitis)

Heel pain is most often caused by plantar fasciitis, a condition that is sometimes also called heel spur syndrome when a spur is present. Heel pain may also be due to other causes, such as a stress fracture, tendonitis, arthritis, nerve irritation, or, rarely, a cyst.

Because there are several potential causes, it is important to have heel pain properly diagnosed. A foot and ankle surgeon is able to distinguish between all the possibilities and determine the underlying source of your heel pain.

What Is Plantar Fasciitis?

Plantar fasciitis is an inflammation of the band of tissue (the plantar fascia) that extends from the heel to the toes. In this condition, the fascia first becomes irritated and then inflamed, resulting in heel pain.

Causes

The most common cause of plantar fasciitis relates to faulty structure of the foot.

For example, people who have problems with their arches, either overly flat feet or high-arched feet, are more prone to developing plantar fasciitis.

Wearing non-supportive footwear on hard, flat surfaces puts abnormal strain on the plantar fascia and can also lead to plantar fasciitis. This is particularly evident when one’s job requires long hours on the feet. Obesity may also contribute to plantar fasciitis.

Symptoms

The symptoms of plantar fasciitis are:

• Pain on the bottom of the heel
• Pain in the arch of the foot
• Pain that is usually worse upon arising
• Pain that increases over a period of months

People with plantar fasciitis often describe the pain as worse when they get up in the morning or after they’ve been sitting for long periods of time. After a few minutes of walking the pain decreases, because walking stretches the fascia. For some people the pain subsides but returns after spending long periods of time on their feet.

Diagnosis

To arrive at a diagnosis, the foot and ankle surgeon will obtain your medical history and examine your foot. Throughout this process the surgeon rules out all the possible causes for your heel pain other than plantar fasciitis.

In addition, diagnostic imaging studies such as x-rays or other imaging modalities may be used to distinguish the different types of heel pain. Sometimes heel spurs are found in patients with plantar fasciitis, but these are rarely a source of pain. When they are present, the condition may be diagnosed as plantar fasciitis/heel spur syndrome.

Non-Surgical Treatment

Treatment of plantar fasciitis begins with first-line strategies, which you can begin at home:

• Stretching exercises. Exercises that stretch out the calf muscles help ease pain and assist with recovery.
• Avoid going barefoot. When you walk without shoes, you put undue strain and stress on your plantar fascia.
• Ice. Putting an ice pack on your heel for 20 minutes several times a day helps reduce inflammation. Place a thin towel between the ice and your heel; do not apply ice directly to the skin.
• Limit activities. Cut down on extended physical activities to give your heel a rest.
• Shoe modifications. Wearing supportive shoes that have good arch support and a slightly raised heel reduces stress on the plantar fascia.
• Medications. Oral nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be recommended to reduce pain and inflammation.

If you still have pain after several weeks, see your foot and ankle surgeon, who may add one or more of these treatment approaches:

• Padding and strapping. Placing pads in the shoe softens the impact of walking. Strapping helps support the foot and reduce strain on the fascia.
• Orthotic devices. Custom orthotic devices that fit into your shoe help correct the underlying structural abnormalities causing the plantar fasciitis.
• Injection therapy. In some cases, corticosteroid injections are used to help reduce the inflammation and relieve pain.
• Removable walking cast. A removable walking cast may be used to keep your foot immobile for a few weeks to allow it to rest and heal.
• Night splint. Wearing a night splint allows you to maintain an extended stretch of the plantar fascia while sleeping. This may help reduce the morning pain experienced by some patients.
• Physical therapy. Exercises and other physical therapy measures may be used to help provide relief.

When Is Surgery Needed?

Although most patients with plantar fasciitis respond to non-surgical treatment, a small percentage of patients may require surgery. If, after several months of non-surgical treatment, you continue to have heel pain, surgery will be considered. Your foot and ankle surgeon will discuss the surgical options with you and determine which approach would be most beneficial for you.

Long-term Care

No matter what kind of treatment you undergo for plantar fasciitis, the underlying causes that led to this condition may remain. Therefore, you will need to continue with preventive measures. Wearing supportive shoes, stretching, and using custom orthotic devices are the mainstay of long-term treatment for plantar fasciitis.



http://www.foothealthfacts.org/footankleinfo/heel-pain.htm