First, it is absolutely necessary to ensure that one is in a perfectly healthy condition and fit enough to undertake regular running exercises. This is best ascertained with the help of a qualified doctor who can certify if a person is fit enough to do regular running exercises. One must remember that like any other exercise, running involves the burning of calories and one would need to ensure that he or she does not end up putting undue stress on the body. Second, a common mistake many people who aim to lose weight by running make is overeating. Since running leads to the burning of hundreds of calories, lots of people tend to overeat in an effort to make up for the energy loss. However, this has a counterproductive effect since the overeating tends to negate any benefit gained by running.

The key to ensuring that running and fitness go hand in hand is by undertaking a strict regime. There are some key elements of this regime one needs to follow religiously. These elements include:
Controlled Nutrition Intake: One of the most basic rules of losing weight through running is to remember that one loses weight only when the amount of calories burnt is more than that gained by eating. Therefore, the calories lost by running must exceed the calories acquired by eating. As a result, one has to carefully note down the amount of calories that the food intake results in. next, one must calculate the amount of calories that can be burnt through running, and choose a duration that helps exceed the calories gained through food intake. For example, if one’s nutritional intake is 3000 calories per day, he must run for a distance that helps burn more than 3000 calories. Only then will it help in losing weight.

Consistency: Another pillar of losing weight by running is to bring in consistency in the running efforts. So, if one finds that to lose 5000 calories, he needs to run for 5 hours in a week, the key is to run regularly, say an hour everyday, instead of running 5 hours in a single day. This will ensure that the body is not put to an unusually high activity level on one day, while there’s almost no activity on the other days. It requires dedication to maintain a consistent running schedule, and one must beware that it is easy to fall off a set pattern unless one has a lot of will power.

Flexibility: One issue that many runners face is that they need to constantly adjust their bodily routine for best results. The human body is made such that it can adjust to changes very fast. So, if someone runs for 1 mile everyday in an effort to lose weight, the body adjusts such that in a few weeks’ time, the body can easily run a mile without losing sufficient calories. Accordingly, one has to incorporate a degree of flexibility in his routine so as to constantly push himself harder than before.

All said and done, however, one must take some steps to ensure that they are not suffering from any particular ailment before deciding to go for a heart rate training exercise. There are some groups that cannot undertake these exercises unless expressly permitted by a qualified physician. These groups include people with existing ailments like heart problems, bone problems like arthritis or painful joints, and so on. Additionally, those people who are already under medication prescribed for a serious medical condition should not commit to heart rate trainings. Once one is satisfied he is fully ready for heart rate training, he should understand how and why controlling the heart rate matters. The standard technique for measuring a heart rate range is beats per minute or BPM. A BPM of 70 is common for individuals who are in a sedentary or non mobile condition. The heart rate under such conditions is referred to as the ambient heart rate. Those in good health tend to experience a low BPM, especially sportsmen and athletes. Similarly, the maximum heart rate or MHR measures how fast a heart can beat within a minute. One must remember though that a low or high MHR does not in any way indicate good or bad heart rate training – a number of factors can affect the MHR levels.

Directly linked to the MHR levels are the heart zones that one can refer for deciding the intensity of the exercise regime of an athlete. There are five heart rate training zones, each measured at 10% of one’s MHR. These zones are described in detail below:

Zone 1: In this zone, one exercises at a rate equivalent to somewhere between 50% and 60% of the MHR. Also considered to be one of the safest zones, the Zone 1 can be reached by just walking at a brisk pace.

Zone 2: This zone ranges between 60 and 70% of the MHR and can be reached by slow jogging. The main benefit of this zone is that it helps burn calories, especially useful for those looking to lose weight.

Zone 3: Achieved by running, the Zone 3 heart rate training zone aids in improving the lung and heart size.
In addition to these, Zones 4 and 5 are more strenuous heart rate training regimens that place added exercise to the heart beat.

So what does ‘core’ mean? The part of your body excluding the arms and legs is called your core. The core muscles are those muscles located in the mid-back and lower back regions, the hip area and the belly. To put it technically and more scientifically, the major core muscles are:

• Internal and External Obliques
• Transversus Abdominis
• Pelvic Floor muscles
• Erector Spinae
• Rectus Abdominis
• Multifidus
• Diaphragm

Benefits Of Building Core Muscles

Most professional runners tend to focus solely on those exercises they feel they will get the most benefits from. That means accumulating as many miles as possible in a week. However, experts highly recommend a more balanced training approach that also provides adequate importance to the core muscles. Such an approach that integrates abs exercise will enhance the efficiency and consistency of running performance in addition to helping prevent injuries.

The direct benefits of taking up core strength exercises include:

• More stability
  As your core becomes more stable, you will become less vulnerable to the wear and tear of muscles and thus be at lesser risk of developing injuries.
• Improved efficiency
  A stronger core will make you more efficient and more at ease with your stride. That means your endurance levels will go up and you will be able to keep away fatigue for longer.
• Increased balance
  Balance is a vital aspect for a runner, particularly for running on rough, off-road terrains.
• Better posture
  Strong core muscles play a key role in helping you maintain a good posture. This improved posture enhances your running technique. A better technique obviously implies lower possibilities of injury.

For best results, all runners must perform some basic exercises of core muscles on a regular basis or at least once every two weeks.

Improving Core Strength

The key to strengthening your core muscles is choosing the right mix of exercises as per your individual needs. As in the case of any other exercise, the results may not be immediately visible. But you will witness a noticeable improvement in the long run. Best of all; if you devotedly stick to the program, you will soon begin feeling better not just physically or in your running performance but also in your general life too.

The main core strength exercises include:

• Floor exercises: The best thing about floor exercises is that they are easy to perform. Additionally, since these exercises do not require any equipment, you can perform them at home.
• Yoga: Yoga includes various postures that are aimed at improving your vitality and well-being. Yogic postures are also great for improving your torso strength, flexibility and balance.
• Pilates: This is a more dynamic version of yoga that also includes calisthenics and stretching. Most moves in the practice of Pilates revolve around holding your torso steady while moving the limbs in various directions.

Just as no runners are the same, the abs exercise program for each runner must be customized. This is where you will have to seek the advice of an expert fitness instructor.

Running endows you with numerous health benefits. It is the ideal cardio exercise if you are planning to lose weight. Other benefits include lower blood pressure, improved circulation, lower risk of a stroke, better cardio health, stronger bone density and improved lung capacity.
Now here is a detailed look at the amazing benefits offered by regular sessions of running:

• Guaranteed weight loss
  The most important and obvious of the benefits is that running burns up a lot of calories. That means you simply have to combine light running with a balanced diet to lose running weight. Most people on diet and exercises find it hard to eat less. However, once you take up running, you will notice you are less interested in consuming large servings of food. This loss of appetite when coupled with burning calories creates a powerful solution for guaranteed weight loss. In addition, losing weight will also lead to improved blood circulation and lower blood pressure.
• Stay young longer!
  Did you know that running can also slow down the aging process? It’s true. When compared to people who run only occasionally or do not run at all, people who run regularly are less prone to lower muscle and bone density. This makes them physically healthier and more active.
• Better cardiovascular health
  This is one of the most important benefits of running. Those who jog regularly have better cardiovascular health in comparison to people who have not taken up running. Your heart is the most important organ in your body. Running is the best and easiest way to keep the heart conditioned and well toned. Regular jogging in particular will keep your heart strong enough to deal with any problems that may arise.
• Healthier lungs
  Running not only helps exercise your arms, legs and heart; you are giving a good workout to your lungs too. The lungs will be well-conditioned so that you can breathe deeply.
• Sense of community
  Setting off for jogging with a buddy or running with your club or a group is an excellent way to foster a sense of community while exercising. This way, you can establish running weight loss targets and accomplish them together. Additionally, having one or more running buddies will motivate you to stick to your running schedule.
• Feel better!
  If all the above benefits of running were physical ones, here are the mental benefits. Studies have proved that by reducing anxiety and stress, running serves as an excellent method to boost your mental health too. People who jog frequently amidst all that fresh air and sunshine are actually happier and more positive-minded about life. This is because endorphins – or ‘feel good’ enzymes – are released into the body when you exercise, making you feel happier. So even if you are not overweight, it obviously makes sense to put on your running shoes and get jogging!

Running can be an addictive activity. Ask anyone who runs regularly and you discover that everyone has a different reason to continue running. While most people run to lose weight, others run to remain healthy. So if you have never considered running as an exercise, this is the time to do so.

However, the fact remains that almost 98 percent of people who join a marathon training programme never make it past two weeks. This is because most people who dream of competing and winning a marathon lack the know-how of proper training. They may start out enthusiastically and then train too hard, succumb to injuries or simply burn out. Others may train improperly and soon give up the training when they do not notice any considerable improvement.

Training Right

While most of us may blame the programs for poor results, successfully training for marathons actually depends on the individual. So here are the main points you have to remember while training for a marathon:

• Join a program and stick to it
  Most participants are not serious about following a training program. They choose the days they will run and the workouts they will be doing. All training programs are designed by experts who know the right training volume for each level of running. So be wise and follow the fixed schedule.
• Be prepared to give your best
  Before starting marathon training, you must understand that the training part is actually harder than the real marathon. You have to complete the allotted miles everyday and aim to improve the distance every week. This is a grueling schedule that can leave you completely exhausted. So be ready to stay committed.
• Consult the experts
  If you are training on your own and run into a problem, talk to the experts. The wrong decision can put you at risk for injury.
• Do not neglect injuries
  Listen to your body’s signals. You must understand if your body is signaling you to step up your training or go easy. During the course of training, there will be lots of pain and soreness. However, if your pain persists for more than 3 days, consult a podiatrist who specializes in sports medicine. The sooner you get medical help, the faster you can resume running.

Tips on Preparing For a Marathon

Here are some great tips you can adopt if you are serious about training for a marathon:

• Get the right shoes according to your running style. For best results, get custom-fitted shoes. This will help prevent blisters and joint problems.
• Cut out coffee and consume milk, orange juice or plain water instead.
• Avoid all sugary stuff like chocolates and carbonated drinks.
• Watch your diet. Include lots of proteins and carbohydrates and count the grams of fat in your diet.
• Give up smoking completely. Smoking can adversely affect your lung capacity and strength.
• If you are a beginner, hire a pro to train you. Although hiring an expert can be expensive, the money will be worth in the long run. A trainer will also be a great motivation for you to continue training.
• Approach your marathon training programme with the right mindset. Focus less on time, pace or speed and more on going easy, enjoyment and fun.

Running injuries are generally caused by a combination of three factors:

• Incorrect technique
• Suddenly increasing training volume
• Bio-mechanical imbalance

The earlier you respond to the pain or soreness in your body, the better will be your chances of preventing an injury or aggravating it.

Common Running Injuries

Although pain is a part of any sport, when the pain is an increasing or recurring one, you may be looking at a running injury. Here are 4 common injuries that runners often face:

1. Achilles Tendonitis
   Achilles tendonitis is the inflammation of the Achilles tendon that connects the calf muscles to the heel bone. Inflammation of this kind must be taken seriously since the tendon may develop scar tissues and in bad cases even rupture.
2. Runner’s knee
   Chondromalacia – commonly known as runner’s knee – is caused due to the wearing of the cartilage under the kneecap. It usually happens when the kneecap is incorrectly tracked while running. The symptoms include pain and inflammation of the knee when you run.
3. Plantar Fasciitis
   Plantar fascia is a group of tissues located at the bottom of the foot from the forefoot to the heel. These tissues absorb the shock of the running motion. Plantar fasciitis occurs when the plantar fascia is subject to scarring and tearing. The symptoms of this running injury include pain while you start to run. An acute case of plantar fascia can make running impossible.
4. Shin splints
   If you have ever experienced pain on the outside or inside of the shin while running, it was most probably a shin split. Shin splits are most often caused by stepping up the training volume too early or too soon.

Tips On Staying Injury Free

Being careful to prevent running injuries is the best thing you can possibly do for running injury free. Here are some tips you must remember every time you train or compete in running.

• Listen to your body. Never consider running if you feel extremely tired or have consistent pain or soreness. A few days of rest can save you a good amount in treatment and months limited to the sidelines.
• It is very easy to over train and ruin your peak levels. Maintain a good running base and never strive to increase your mileage by more than 10 percent a week.
• Invest in quality running shoes and replace them after every 300 to 500 miles.
• Do not forget to warm up and cool down during each session. Also include stretching in your workouts to reduce risk of injury.
• Do not continue running while injured. It will aggravate the injury, strain other parts of the body and adversely affect your performance.
• For running injury free, practice on medium-hard paths or level grass grounds. Try to avoid concrete and hard asphalt surfaces that can cause excessive pounding of legs.
• If you train hard one day, go easy the next day by settling for light running. You may also take a day off after a day of strenuous training.

With these tips and by paying close attention to the signs of your body, you can stay injury free and consistently perform at your peak levels.

Proper nutrition is very important to the success of your career. Athletes burn a lot of energy within short periods and obviously need to recharge their bodies. If running beginners do not ensure that they get adequate nutrition, they will soon slip into a condition known as overtraining – a condition that physically weakens an athlete and increases the risk of an injury. That is why most runners consume a variety of drinks and food to help them regain strength, energy and endurance as quickly as possible.

Depending on how strenuous your training is, your running diet must help you quickly regain whatever you have lost during each training session so that you can be well-prepared to face the next workout. Your training diet may include protein shakes, dried fruits and the power-packed nuts. Your emphasis here must be to make sure that you get enough calories and the right balance of all essential nutrients.

Most of the time, athletes use up so much calories that it is normal for them to consume almost double the amount of what an ordinary person eats and still continue to lose weight. So athletes must understand how many calories they need to maintain good physical health, high energy levels and adequate weight and then try to acquire those many calories everyday.

Eating Right

To continue performing at peak levels and be strong enough to cross that ‘barrier of pain’ that all endurance athletes face at some point in a race, here are some tips to keep in mind:

• Drink lots of water: You will lose plenty of fluids in the form of sweat. So keep yourself well hydrated.
• Maintain a good training diet: The right running diet must be low in processed cereals and refined sugars and rich in carbohydrates and proteins. Long distance runners may benefit more from a diet rich in fats and carbohydrates.
• Ensure a proper race day diet: Keep your race day diet nutritious yet light so that your body is easily able to digest everything before the race. It would also be a good idea to reduce your intake of products like cow’s milk to minimize buildup of lactic acid on the race day.
• Keep away from junk food: Cut down on burgers, fries, buttered popcorn and carbonated beverages. Junk food is okay maybe once in a couple of weeks. But remember that to be a top-level runner, you must behave like one and eat like one.

To sum up, if you are a running beginner, you must have moderate levels of quality proteins, high levels of carbohydrates and moderate levels of fats to keep you body in top shape and keep you lean and healthy. A well-balanced diet will ensure development of strength and endurance so that you will be ready to give your best on the big day.

• Now that you know what you should and should not feel while stretching your muscles let’s look at some running specific stretches.
• The calf stretch is a basic stretch that is recommended for all runners. You can do a calf stretch pretty much anywhere there is something to push up against. There are many pictures and instructions for calf stretches, but basically you are pushing against the wall while bending first one knee and then the other while keeping your arms straight. Your back stays straight and your hips move towards the wall. You will feel the benefits of this stretch right away in your calves.
• A great hip, hamstring, groin, and lower back stretch is one you have probably done many times. It is an excellent stretch for runners and you can do it anywhere. Stand with your feet pointed ahead and slightly apart. Bend forward slowly keeping your knees slightly bent. If you can touch your toes that is excellent. If you can’t, simply does the stretch just until you feel your muscles tense. Do this beneficial stretch enough and you will be touching your toes in no time.
• Your neck and shoulders tend to get very tight when running, so it is very important to stretch those muscles as well. An easy stretch technique is to raise your shoulders to your ears and just hold for up to five seconds, then repeat.

There are many quad and hamstring stretches that runners swear by. Research them and find the ones that work for you. The important thing is that you have learned to stretch your muscles.

We have talked about some warm up stretches, and given a few examples, but how about cooling down? Most people are not aware that a good cool down is just as important as a warm up. You have just put your body through a great deal of stress with a run and you now need to care for it and help to protect it from injury.

The important areas to focus on when stretching after a run are almost the same as when warming up:

• Calf Muscles – you can do the same stretch you did before
• Quad Muscles
• Gluteus Muscles
• Hamstrings
• Hips

One last stretching technique for cooling down is shoulder, ankle, and neck rotations. This stretch benefits you every time.

• No one starts out by running the New York marathon. A good beginner tip is to start slow. Plan your first few months according to time as opposed to distance, and even think about altering walking and running for the first little while.
• Establish a realistic schedule. Time is a precious commodity and you will set yourself up for failure if you don’t plan smart. It is better to start out with a shorter time frame for a few times a week and build yourself up as you go.  A new running program will be more successful if it is simple.
• Be consistent. New runners will find that if they are consistent with their plan they have a greater chance of success. If you pick three days a week to run for 20 minutes, stick with it. Consistency is extremely important for new runners.
• Keep a journal or log. This is an excellent way for new runners to track their progress. New runners are very motivated when they see the improvements they are making in time, distance, and stamina.
• Set realistic goals. New runners should set realistic goals and celebrate their achievement. Mini goals each week, monthly, and even yearly goals will really help a beginner runner stay ‘on track’. When that goal is reached, celebrate it with a dinner out, or a special running gift. Set a new goal to replace the one you just reached and begin again.
• If you are new to running, or even an old pro, a good warm up and cool down will help prevent needless injury. Stretching your muscles before and after your run will help reduce muscle pain and potential injuries.
• Sometimes staying motivated when trying something new can be hard. Finding someone to run with is a great way to keep motivated. A running buddy is great, especially for beginner runners.
• Enjoy your running. Find ways to make sure you enjoy what you are doing. Run in a pleasant part of your town, use a walkman, or take your dog along. But make sure you enjoy what you are doing.
• And last but not the least, have the right equipment! To learn to run you must have a really good pair of running shoes. This will be the most important purchase you will make as a runner. Take your time and do some research as your shoes will be the single most important determination on how successful you will be in your venture into running. A good pair of shoes is everything in running. You can easily run in that favorite old t-shirt and a pair of cut-off shorts, but if you are going to go from a beginner runner to a seasoned runner, start off on the right foot with a proper pair of shoes.