Sad News

London Marathon 2012: thousands donated to charity after Claire Squires's death

More than £160,000 has been donated to charity by people who were touched by the death of Claire Squires, a female runner who collapsed during the London Marathon.

Such sad news, I ran the London Marathon in 2010, this is so sad and I would like to send my respects to Claire,s family and friends.

RIP

Daryl

Good Luck To Everyone Running The London Marathon This Sunday

Run Faster

 received several e-mails last week about running faster. A few requested workouts for their two or three mile PFT runs (Army / Marine Corps respectively) and several were runners who compete 5K and 10K races on the weekends. Since all these distances use relatively the same training philosophy - short distance , faster pace - I decided to answer them all with the following track workouts.

The Four mile track workout has worked for many military and short distance runners for years. This workout is basically interval training. Interval training means you run at a certain pace for a particular distance then increase the pace for a certain distance. The Four mile track workout is broken into 1/4 mile sprints and jogs and 1/8 mile sprints and jogs for a total of four miles. The workout goes as follows:

4 Mile Track Work
Jog - 1 mile in 7:00 - 8:00
Three sets of:
Sprint-1/4 mile as fast as you can
Jog - 1/4 mile in 1:45-2:00
Six sets of:
Sprint-1/8 mile
Jog - 1/8 mile 1:00

Do this workout without walking to rest. The only rest you will receive is during your slower jogging pace. Try to catch your breath while you jog. Have fun with this one it is tough.

Another good speed workout is called REPEATS. Simply run a certain distance as fast as you can a specified number of times. This time you get to walk to recover and catch your breath before the next sprint. You can try one of the following distances for a challenging workout:

MILE REPEATS - 1 mile x 3-4 (walk 1/2 mile in between) = 3-4 miles
1/2 MILE REPEATS - 1/2 mile x 6 (walk 1/4 mile in between) = 3 miles
1/4 MILE REPEATS - 1/4 mile repeats x 12 (walk 1/8 mile in between) = 3 miles
1/8 MILE REPEATS - 1/8 mile repeat x 16 (walk 100 yds in between) = 2 miles

Finally, if you have not had enough, you can try mixing shorter jogs and sprints together for a longer period of time. This type of training is great for building the speed and endurance needed for any of the PFTs or 5 or 10K races. I call them SPRINT / JOGS. Simply run about 50 yards as fast as you can then jog 50 yards fairly slow in order to catch your breath. I like doing this one where telephone poles line the road so I can just sprint form one telephone pole then jog to the next.

Sprint / Jogs
50 yd sprint / 50 yd jog
for 10, 20 , 30 minutes

All of these workouts fantastic ways to get faster but build the needed endurance which most sprinters lack. These workouts are just a few of over hundred different workouts featured in my books, found at Stew Smith Online Store

Run and Leg PT

 
www.stewsmith.com

Exercising your legs is very often overlooked by even the most avid weight lifters and exercisers. Many people simply cannot and should not perform some of the more basic leg exercises like squats and lunges due to knee and lower back injuries. But, that does not mean you have to neglect the pillars of our bodies' foundation. Doing leg workouts not only make your legs stronger and able to support your body better, but you will actually burn more calories in your workouts by incorporating a leg routine.

 

Since your lower body has the biggest muscles in your body, by exercising the thighs, hamstrings, calves, lower back and glutes (rump), you can actually kick start your metabolism and burn more calories with the following quick, but challenging leg workouts. You will find that leg workouts also have a cardiovascular element to them. Once again, this is because these muscles require so much more blood, so the heart will beat more to supply new blood to the lower body.

The exercises:

Squats - Keep your feet shoulder width apart. Drop your butt back as though sitting in a chair. Concentrate on squeezing your glutes in your upward motion. Keep your heels solid on the ground. Grab some dumbbells to make it more challenging and only do a half squat to place less strain on your knees. Alternate exercise for squats is the leg extension machine.



Lunge - The lunge is a great leg exercise to develop shape and flexibility. Keep your chest up straight and your stomach tight. Take a long step forward and drop your back knee toward the ground but keep the front shin vertical - do not over extend. Want to make it more of a challenge? Grab some dumbbells. Make it easier on your knees by only going down half way. Alternate exercise for lunges is the leg curl machine. Single Leg Calf Raise Hook one foot behind the other and raise up on your toes. Make certain you use a full range of motion. It won't take long to make this burn.

The workout:

Warmup by jumping jacks and squats mixed:
Jumping Jacks - 10 / Squats - 10 (repeat 5-10 times)
Stretch

Workout #1:
Repeat the following three times: (in circuit order with no rest)
squats- 20 reps
lunges 10/leg reps (regular, 1/2)
calves - 30 (regular, toes in, toes out)
bike or jog - 5:00

Workout #2:
Mix jogging or biking with leg exercises with this time saving workout:
Jog 1/4 mile or bike 2:00-3:00 / stretch

Repeat the following four times:
Jog 1/4 mile on a treadmill or outside (or bike 2:00-3:00)
Squats - 10 - 20 reps
Lunges - 10 -15 reps each leg
Calves - 30 reps each leg
Stretch

You will find leg workouts to be challenging and you maybe quite sore the following day. Do not neglect your post-exercise stretch routine and you will be much less sore. Do legs 2-3 times a week maximum and give yourself 2-3 days before another leg workout. This is a great way to build up leg endurance if you are training to pass a rucking test, running test in a physical fitness program, or for sports too.

Cheers

Daryl

Prevent Running Injuries

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Every year, after a few months of decreased running due to winter weather, I receive emails from people who are starting to ache after only a few days of running. Typically, if you take off for more than 2-3 months from a regular running routine, chances are when you start again you will start "where you left off," and actually over-train. Basically, you are running too far, too soon. It takes time to build up to a rigorous amount of running (4-6 miles day -- 4-5 times a week), even if you used to run this far in the fall of last year.
There is a link I refer many people to who complain of leg injuries. I have had many of these injuries BUT since I am not a doctor, I like for people to be better informed through the likes of www.drpribut.com. Dr. Steven Pribut is a doctor who enjoys running and has a site designed to help describe, prevent, and self-treat the most common running injuries. Click the links below to see what Dr. Pribut has to say about running and injury prevention. The types of injures that are most common to new runners and the ones that I receive questions on are the following:

Shin Splints

Heel Injuries (Plantar Fasciitis)

ITB Syndrome

Runner's Knee (PFS)

Achilles Tendonitis If you are an avid runner, chances are you have experienced at least one of these injuries. In fact, according to Runner's World, over 50 percent of all runners get injured every year.
Now, in the spring, after a winter layoff, OR if you are wishing to start running for the first time, I would recommend the following "step up program."

1. Stretch for a week first to loosen up stiff joints and connective tissue.
2. Choose non-impact aerobic activity like biking, elliptical gliding, rowing or swimming to do when injuries are first felt. It is never a bad idea to cross-train in any of these activities every other day in place a running.
3. Warm up properly and then stretch. Run nice and easy for about 5-10 minutes, then stretch once you are warm and the muscles and joints are more pliable. Never stretch "cold." See stretches in the 6 week Running Program.
4. Replace running shoes often. I go through shoes about every 2-3 months and ONLY run in my running shoes. Do not walk in your running shoes since you walk differently than you run. You do get what you pay for too. There are a number of types of shoes out there that range from $80-$120 for the better brands, however, you can save $20-30 by going online at retailers such as: http://www.bodynsolesports.com - this site also has information of gait analysis and the importance of orthotics (shoe insets) to help prevent injuries.
5. Update on running barefoot - From Army Soldier / runner - "recently in an Air Force Times article they previewed a Soldier and Marine that had had all the injuries you mention in your article and had given up on running until they discovered BAREFOOT running. This got me thinking and I bought a pair of Vibram Five Fingers to try and transition into and let me tell you what a world of difference it has made on my life. Previously running, I could only muster 4 miles as my all time longest run and that was in Iraq, after only 2 months of running virtually barefoot I’m up to 5 miles 4 times a week with a high of over 8. I am actually loving running again. I actually have a goal for the summer to run a half marathon here in North Pole Alaska and my next assignment trying to do a full marathon." Hey - there are other options out there!
6. Myofascia release with foam roller - This has helped to relieve post running soreness. See link on Foam Rollers.

I hope the information / links can help you prevent some of the common injuries. However, it is always recommended to see a doctor if you are in pain. Two of the running rules I use are: "If it hurts to run -- stop running" and "If it hurts to walk -- DO NOT run and go to a doctor."
Thanks for sending those emails -- I try to answer them all at stew@stewsmith.com . Check out the StewSmith.com Fitness eBook store for ideas on running and training programs for military and law enforcement as well as weight loss/fitness plans.

Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.

The Best Marathon Training Tips That You Should Know

Running a marathon requires great physical exertion something you cannot achieve without proper training. In order to run a marathon, you need to have the right diet, get plenty of rest, and a proper training schedule.

Getting in shape for a marathon is easy if you know the right strategies and tactics to use in your weekly training.

When training for a marathon, you need to make sure that you are always properly hydrated. When you drink enough water while you are training for a marathon you will have the most success.

While running, it is important to stop and drink enough water during the run itself. Monitoring how much you weigh before and after runs is essential to positive training sessions. Regaining this weight will lead to a positive recovery. Drinking overly sweetened sports drinks while running is probably not a good idea. Drinking caffeinated or alcoholic beverages will only help to dehydrate you after the run. A clear sign of dehydration is to have dark yellow urine.

 

Not having enough time to prepare for your marathon is a huge mistake that most beginners make. Preparing for this run is going to take quite a bit of time, something that many people will underestimate. Training for a marathon, even if you are in great shape, will require at least six months.

 

Your body will more easily build up a tolerance for longer runs if you do it over a 12 month period. Running 26 miles will be very easy for you if you train 3 to 4 times a week for an entire year.

 

Training for a marathon will definitely use up a significant portion of your everyday schedule. Your current schedule, and the amount of time marathon training will take, needs to be taken into careful consideration. You should also consider how much stress this will place upon your family and your ability to properly participate in your career.

                                                     

 

Due to the fact marathon training may last several months, you need to make sure that it will not negatively affect or impact your everyday life.

Your decision to run a marathon must be made with a great deal of forethought. Successful training can only be done with a positive and upbeat attitude. Your training should not be viewed as a difficult chore if your motivation is high enough.

When you begin your training, it needs to be organized and mapped out showing what you are doing every week. Running this race is not for those with a casual attitude toward life and those that succeed will have a definite plan of actio

Author: Ashley Houston

How to do Push-Ups Perfectly

Push-ups aren't just for those super athletic sorts you see on TV or films. These exercises are an effective and cheap way to hone your upper body.

No other movement is quite as effective at strengthening your chest, deltoids, lower back and triceps as the good old push-up. When done perfectly push-up's controlled movements offer three types of muscle-building resistance (isometric, concenctric and eccentric) whilst getting all the muscles to work together.

What follows are details on how to perform push-ups correctly:

1. Lie flat on your chest, legs together, with your hand palms flat on the ground next to your shoulder, slightly in excess of your shoulder width. Your only your toes should be curled round and flat on the floor so as to soon be able to take the weight of your body.

2. Look forward, not down towards the floor. Ensure that only your chin is the part of your face that may touch the floor.

3. Keeping your whole body rigid/ straight you then need to straighten your arms so as to elevate your body off the floor. Aim not to arch your back or bend your legs.

4. When your arms start to straighten up exhale the air from your lungs.

5. Take a moment to pause whilst at the highest position possible.

6. Using your arms, lower your body slowly to the floor. As you bend your arms remember to keep your palms in a fixed position on the floor. As usual your body must be kept straight in a rigid fashion, legs and feet together.

7. Keep lowering your body right until your chest touches the floor. Try not to let your back arch. Your knees should not make contact with the floor. As you bend your arms breathe in.

8. Take a moment to pause, then begin the whole process again to perform the second push-up. Start to straighten your arms and exhale as you rise.

Modifications and things to be aware of:

If you want to make the push-ups easier rest your knees on the ground at all times, and/ or have an exercise partner place their fist on the ground below your chest to stop you lowering your body as far.

A variation on this exercise is to perform it whilst leaning against a vertical wall. This is called the 'incline push-up'.

Importantly, if you have any physical ailments that hinder this exercise in any way stop engaging in physical exercise and seek professional medical advice on the situation.

Running With Your Dog

I have an eight-year-old German Shepherd dog that I have been running with since I got her about six years ago. She was only about two years old when we began running and at that time I was running in some marathons and half marathons. My training runs during the week were 5 to 7 miles at on every Sunday at it long run which alternated between 10 and 15 miles.

In the beginning she was simply not in shape to even stay up with me for the small and short training runs during the week. The long run on Sunday was completely out of the question even. She was good for two or 3 miles, but after that it began a process of me having to pull on her leash constantly to keep her up with me. It simply was not worth the effort and I would usually end up putting her back into the pickup and finishing my run.

I was quite surprised at her inability to run for more than three or 4 miles at a time with me. However, as I kept training with her her mileage began to increase much the same as a human who continues training at longer longer distances. I guess what I will most want to say to runners with new dogs who they plan to run with is that the dog requires his or her own training schedule also. Many people think of dogs as natural born runners because they can run so fast in enjoy the process so much.

 

But any writer who begins running with the new dog will tell you that the dog can simply not keep up with a human who was in good enough shape to run a half marathon. Plus, there is a significant difference in the dog's ability to run in hotter weather versus colder weather. Even nowadays, when my dog runs with me on a hot summer mornings her ability to keep up with me for long distances is severely diminished. In fact, at eight years old I can tell age is creeping up on her and her longer distances, especially on days when it's very hot and humid, are becoming less and less lengthly.

She always lets me know which is getting tired because she begins lagging behind and I feel tension on the leash. I will prod her along to some extent, but after a while it becomes a futile process as she simply does not wish were is able to keep up. In the summer months, I run near a lake where we can frequently stop and I allow her to get into the water for a while to cool off and get a drink. This seems to links and her running ability somewhat on those hot summer mornings.

 

 

 

By the way, I had a running friend some time back who ran with their dog on a regular basis at the beach and on one hot summer morning the dog simply died from an apparent stroke or heart attack. Of course the dog amount of died anyway from the heart attack it was not necessarily caused by the running but runners should be wary when running with their dogs do not overextend their ability.

One other additional piece of knowledge that is handy to know is that glucosamine for dogs is a very important supplement for those canines who run a regular basis

How To Find Your Running Technique

Good running shape plays a big role in how to safely and efficiently a runner exercises. All runners bodies are different from each other, so there is no such thing as a “same”, perfect running technique. However, there are some general principles of running technique that must be understood and implemented by all those who want to take advantage of their current regime.

This is perhaps the most important aspect of a perfect running technique. Depending on the style and the length of a run, a step will lengthen or shorten and the knees will either increase in height or less and soften.Shorter distances, particularly sprints, requires the runner to increase the length of the stride, as well as driving the knee higher and further for the runner’s body. long distance runners, on the other hand, wants to save as much energy as possible-they achieve this by falling knee height and the shortening of the duration of the pass.

Little attention is paid to the shoulders and arms, a primary energy source used during a run. Even experienced runners make the mistake of careless waving their arms about their body or tightening of their shoulders.To be the perfect running technique, shoulders relaxed and even on the back.

Limbs must rest on 90 corners and swing from the front of the body at the back of the body, instead of crossing each other for the chest. This removes excess strain to the heart and lets the runner propel himself forward and with more power.

The exceptions are the arms and legs, perfect running technique include the absence of tension or movement of the back, waist and head. The back remain flat and straight with as little stress as possible. the head should be and centered, with the eyes too much stress looking forward looking down adds to the neck.

All the best

Daryl