Category: Running

7 WAYS RUNNING HELPS REDUCE ANXIETY, STRESS AND PANIC ATTACKS

You may be surprised how much running helps reduce anxiety and stress. Moreover, running enhances your immune system and even slows down the aging process. Is it all about endorphins, the happiness hormones of the body? Why running is so good not only for physical but also for mental health? Learn the 7 ways running helps you relieve anxiety, stress and panic attacks.

How Running Helps Reduce Anxiety and Stress

Running is one of the easiest methods used to clear one’s thoughts and feel relaxed and stress free. Instead of locking yourself in your bathroom and screaming to release the stress, why don’t you try running? Believe me, running will not only help you to achieve fitness goals but it will also give you positive energy to keep you going. What are the advantages of running for mental health?

The feeling of stress is typically caused by an imbalance in the person’s emotions. Fear leads to traumatic and disheartening situations. Stress management is an important skill you should learn and practice. While many people think it is about doing the things you like to do  (like meditation and sports, for example), it is a matter of recognizing the reasons you are getting stressed and finding a method to alleviate your stress.

Responding better from the inside out can improve your entire life. Sometimes a stressful circumstance just needs a fresh attitude. Running has an upside that is beneficial in helping you manage the stress in your life. Running can change your mood and aid you to manage stress, panic attacks, and depression.

Whereas most of the stress management procedures can be time-consuming and expensive, adding a running program to your routine often works great in counteracting the stress in everyday life.  Your exercise routine can be customized to your busy schedule. Learn the top 7 reasons why running helps relieve stress.

#1 RUNNING HELPS ELEVATE YOUR MOOD

Regular running helps to lower feelings of fear, anger, as well as worry, while endorphins contribute to the elevated overall mood. In times of threat, stress triggered the heart along with the nervous system to race so as to prime them for either the fight or the quick escape. The rush of energy that came helps them to stay alive and the safety valve, which, when the emergency ends, brings on the relaxation response.

Aerobic training enables you to release energy followed by relaxation. Prolonged involvement in moderate running leads to a feeling of contentment and hence it elevates the mood. Regular running helps you reduce the stress and relax.

# 2 RUNNING RELEASES ENDORPHINS

After a running exercise, endorphins are produced by your body. When the hormones are released in the body, one may experience a feeling of happiness. Endorphins are natural painkillers that give your body an overall sense of delight and a good feeling. Such mood enhancers improve the sleep quality, which often becomes disrupted by depression, anxiety and, of course, stress. Stress will certainly be with us forever, but it can be  controlled through a regular running routine.

#3 RUNNING HELPS TO LOWER CORTISOL

Cortisol is a form of a steroid hormone that is generated in your adrenal cortex of the adrenal. This hormone is heightened during stress. If the body fails to use hormones like cortisol appropriately, the body starts producing feelings of anger and eventually put one in jeopardy for stress related illnesses. Although individual running sessions cause a temporary increase in cortisol production, regular running helps lower your cortisol levels. However, too much of any good thing is poisonous.

Cortisol changes from good to bad when chronically generated in excess, persistence training shifts from healthful to unhealthful when an athlete overstrains. In the overtrained athlete, high cortisol levels may have adverse health effects, although high cortisol levels are one of many imbalances observed in persistence athletes who work too hard and do not rest enough. Regular running helps your body in the absorption of cortisol, which in turn lowers cortisol levels, leading to a decrease in stress signs. The benefits of running surpass the high cortisol level.

#4 RUNNING ENHANCES SLEEP

Various research studies show that doing regular exercises such as running help in improving your sleeping habits. If you are suffering from lack of sleep during the night or have an erratic sleep pattern, this may be because of the heightened sense of anxiety. Even if you are exhausted, heightened levels of anxiety lead to a lack of sleep. This cases an interruption of your internal clock, leading to erratic sleep patterns. This will cause an increase of stress, as you do not have enough time to let your body relax. Running helps in changing your body’s response to sleeping pattern, allowing your body to have enough time to sleep, which will make feel more relaxed, more in control of your life and less stressed.

#5 RUNNING HELPS REDUCE ANXIETY

Individuals who are regularly stressed can often undergo heightened feelings of phobias, anger, or fear. This happens as a result of an increase in hormones such as norepinephrine and cortisol. When you are stressed, these hormones are discharged into the body and start circulating in your blood. If you do not burn them up through running, these hormones tend to have an adverse impact on your mood by producing anxiety and ill feelings. When you participate in high-intensity exercises such as running, your body burns these chemicals and releases endorphins. These hormones elevate your mood and reduce anxiety.

#6 RUNNING REDUCES DEPRESSION

Can you treat depression with exercise? The study shows that people who engage in a regular running have lower rates of depression. Decreased rates of depression are due to high levels of endorphins. These hormones help you feel happy. Additionally, running can contribute to high self-esteem and self-perception by improving your appearance, which may then lead to lower levels of depression.

#7 RUNNING CALMS THE MIND

Running is an effective method to clear the mind. Running across a field or taking a quick walk, you enjoy positive energy that helps you deal with your daily challenges efficiently.  Exercising on your treadmill can also help you calm down your mind.

 

Before we conclude, did you know that running makes you taller? Yes, it can. The medical experts say that your body produces a growth hormone while running, increasing the chances of becoming a little taller.

All in all, if you have a stressful and hectic life, go running. Running regularly does not only help you to achieve fitness goals but is also a great way to manage your daily stress. So, take a step towards managing your stress today. Whenever you feel stressed, try and run a few laps around your neighborhood and let me know how you feel. I bet you will feel relieved and relaxed, right? Post your comment, please!

Source: actabit.com

How to Prepare for Running Long Distance

Long distance running, also called marathon running, involves running distances of 1.86 miles (3 km) or more, often in a competitive setting. 3K, 5K, 10K, half marathon, cross-country and marathon races are all examples of long distance running. It takes strength, speed, endurance and aerobic health to run such distances and, therefore, anyone who is interested in distance running must train appropriately and adequately in order to avoid injuries. Follow these guidelines to prepare for running long distance.

Steps

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1. Start training well in advance of a running event, and start slowly.

  • Begin with a 15 minute jog and work your way up from there, gauging your comfort level as you go.
  • Increase your time as much as you can without overexerting yourself. You should be able to hold a simple conversation while running without losing your breath.
  • Give yourself 3 to 6 months to build to marathon running capabilities.
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2. Add incline running to your training regime.

This will help to improve your cardiovascular health and muscle strength. Increase your speed, called “checking out,” for the entirety of the uphill run, and then for 10 seconds after the downhill turn.
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3. Stretch your muscles before and after long distance running training.

Developing flexibility will help with injury prevention. Be sure to hold each stretch for at least 30 seconds to fully stretch and relax the muscles

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4. Eat properly.

There are certain foods that work toward promoting strong muscles and lasting energy, and other foods that will zap your energy when you are running long distance. Long distance runners should adhere to the following guidelines:
  • Maintain a nutrient ratio of 20 percent proteins, 30 percent fats and 50 percent carbohydrates.
  • Avoid simple sugars and instead focus on complex carbohydrates such as those found in fruits, pastas, legumes, breads and vegetables.
  • Make sure you are taking in plenty of calories. An average runner who runs between 20 miles (32 km) and 25 miles (40 km) per week should take in around 2,500 calories a day. The more you run, the more you need to eat in order to maintain your body’s muscle glycogen stores.
  • Load up on carbohydrates the night before a marathon running race to ensure optimal energy stores during the race itself.
  • Supplementing your diet with a good multivitamin and even an energy supplement like ginseng is a good way to gain an edge.
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5. Practice drinking.

As a long distance runner, it is imperative that you drink enough fluids, and you must learn how to appropriately stay hydrated during a race. Drinking too much, too little, too often or not often enough while running long distance can result in choking, nausea, dehydration and/or wasting precious time during the race. Be sure to carry plenty of water with you at all times during practice so that you can get the feel for when to drink, how much to drink and how often. Here are some general rules of thumb for training to drink appropriately:

  • Start loading your system with fluids up to 2 hours before marathon running, but stop at the 2 hour mark so as to avoid having to visit the restroom.
  • Drink throughout the run, from the beginning to the end. You will sweat off your liquids before they reach your bladder, so remember to rehydrate often.
  • Walk while you are drinking. Do not attempt to gulp while running. This could result in choking and coughing, and could end up slowing you down more.
  • Continue to drink well after your run.
  • Check your urine for ample hydration. It should be clear.

Source: wikihow.fitness

The Best Running Workouts to Increase Speed and Endurance

Most people don’t approach running as they do strength training. They just set out on unplanned jogs around the block, throw in some sprints, and call it a day.

But targeted workouts geared toward your fitness goals—training for a marathon, growing faster, getting fitter—make a world of a difference.

To help you become more methodical with your runs, we asked Gena Bradshaw, P.T., an assistant track and field coach and Life Time Fitness trainer, to suggest five training mainstays every runner should have in his workout regimen. Each workout is designed to train a different energy system to help you improve endurance, speed, and power. Plus, there’s a prescription for runners who are just starting out, and those who are more experienced.

Before each workout, though, remember to start with a dynamic warmup. “Warmups minimize your risk of injury, increase heart rate, raise blood flow to your muscles, and help you burn more calories mid-workout,” Bradshaw says.

Go for a comfortable 5- to 8-minute jog, then complete these drills to neurologically prime your body for your workout. Mark 20 yards. Focus on nailing the proper form for each drill, and increasing your speed as you progress.

  • Walking lunges
  • Carioca
  • Knee hugs
  • Ankle pulls
  • High knees
  • Butt kicks
  • Straight-leg kicks
  • Lateral shuffle

Also, make sure you cool down post-workout. Jog to flush the lactic acid out of your legs, and stretch while your muscles are still warm. Foam rolling will also help reduce soreness, and keep your muscles from getting knotted.

Ready to hit the ground running? Give these running workouts a try.

6 Ways Running Improves Your Health

 

Ways Running Improves Your Health

You’ve probably heard the saying, “Exercise is medicine.” Well, it’s not just a saying; it’s the truth. Scientific research proves that regular exercise (150 minutes per week, which is about 30 minutes, five times per week)—and running in particular—has health benefits that extend well beyond any pill a doctor could prescribe. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life. It even helps you live longer. Here’s how:

1. Running makes you happier.

If you’ve been working out regularly, you’ve already discovered it: No matter how good or bad you feel at any given moment, exercise will make you feel better. And it goes beyond just the “runner’s high”—that rush of feel-good hormones known as endocannabinoids. In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order. In a May 2013 study in Medicine & Science in Sports & Exercise in which rats and mice got antidepressant-like effects from running on a wheel, researchers concluded that physical activity was an effective alternative to treating depression.

And even on those days when you have to force yourself out the door, exercise still protects you against anxiety and depression, studies have shown. Moderate exercise may help people cope with anxiety and stress even after they’re done working out, according to a 2012 study published in Medicine and Science in Sports & Exercise. A 2012 study in the Journal of Adolescent Health proved that just 30 minutes of running during the week for three weeks boosted sleep quality, mood, and concentration during the day.

Ever heard someone call running their “drug”? Well, apparently, it actually is pretty similar. A 2015 study in Neuropharmacology showed that running causes the same kind of neurochemical adaptations in brain reward pathways as some addictive drugs.

2. Running helps you lose or maintain weight.

You know that exercises burns calories while you’re working out. The bonus is that when you exercise, the burn continues after you stop. Studies have shown that regular exercise boosts “afterburn”—that is, the number of calories you burn after exercise. (Scientists call this EPOC, which stands for excess post oxygen consumption.) That’s kind of like getting a paycheck even after you retire.And you don’t have to be sprinting at the speed of sound to get this benefit. This happens when you’re exercising at an intensity that’s about 70 percent of VO2 max. (That’s a little faster than your easy pace and a little slower than marathon pace.)

3. Running strengthens your knees (and your other joints and bones, too).

It’s long been known that running increases bone mass, and even helps prevent age-related bone loss. But chances are, you’ve had family, friends, and strangers warn you that “running is bad for your knees.” Well, science has proven that it’s not. In fact, studies show that running improves knee health, according to Boston University researcher David Felson in an interview with National Public Radio.

“We know from many long-term studies that running doesn’t appear to cause much damage to the knees,” Felson said. “When we look at people with knee arthritis, we don’t find much of a previous history of running, and when we look at runners and follow them over time, we don’t find that their risk of developing osteoarthritis is any more than expected.”

4. Running will keep you sharper, even as you age.

Worried about “losing it” as you get older? Working out regularly will help you stay “with it.” A 2012 study published in Psychonomic Bulletin & Review concluded that the evidence is insurmountable that regular exercise helps defeat age-related mental decline, particularly functions like task switching, selective attention, and working memory.

Studies consistently found that fitter older adults scored better in mental tests than their unfit peers. What’s more, in stroke patients, regular exercise improves memory, language, thinking, and judgment problems by almost 50 percent. The research team found “significant improvements” in overall brain function at the conclusion of the program, with the most improvement in attention, concentration, planning, and organizing.

5. Running reduces your risk of cancer.

Maybe running doesn’t cure cancer, but there’s plenty of proof that it helps prevent it. A vast review of 170 epidemiological studies in the Journal of Nutrition showed that regular exercise is associated with a lower risk of certain cancers. What’s more, if you already have cancer, running (with your doctor’s approval) can improve your quality of life while you’re undergoing chemotherapy.

6. Running adds years to your life.

Even if you meet just the minimum of amount of physical activity—(30 minutes, 5 times per week), you’ll live longer. Studies show that when different types of people started exercising, they lived longer. Smokers added 4.1 years to their lives; nonsmokers gained 3 years. Even if you’re still smoking, you’ll get 2.6 more years. Cancer survivors extended their lives by 5.3 years. Those with heart disease gained 4.3 years.

Source: runnersworld.com

OPTIMAL PERFORMANCE: 9 ESSENTIAL FOODS FOR RUNNERS

A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body. The right foods at the right time can boost your running performance tremendously. Plus, you will reduce the risk of injury and illness. The best foods every runner should include in his or her meal plan are:

1. BANANAS

If you need a high-carb energy booster before your afternoon run, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Potassium (as well as other minerals like sodium, magnesium and chloride) compensates for this loss and lowers your blood pressure at the same time. A bowl filled with nuts, bananas and oats.

2. OATS

Oatmeal is the perfect breakfast when you want to go out for a run afterwards. It provides you with plenty of carbs (one serving contains about 25 g) and is high in fiber. Plus, oats have a low glycemic index. This means that they cause your blood sugar level to rise slowly, provide you with energy over a longer period of time and keep you feeling full longer. Also, did you know that a healthy adult should get about 50% of his or her total energy from carbohydrates?

3. PEANUT BUTTER

Here, we are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a good source of vitamin E, which is probably the most effective antioxidant among the vitamins. While it is true that peanuts contain a lot of fat (making them anything but low calorie), it mainly consists of monounsaturated and polyunsaturated fatty acids. These can help lower cholesterol levels in your blood. Plus, they are important for strengthening your immune system, speeding up your post-run recovery and preventing injuries. Peanut butter also contains a good deal of protein and thus helps your muscles grow. Try putting peanut butter on whole grain toast with banana slices – it tastes amazing! It is also good for a snack with a few slices of apple.

4. BROCCOLI

This green vegetable is full of vitamin C. According to studies, this can help reduce the risk of, or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium, folic acid and vitamin K, which strengthen our bones. Our tip: Broccoli tastes great together with salmon or lean beef. A glass bowl filled with fresh yoghurt

5. PLAIN YOGURT

Yogurt is the perfect combination of carbohydrates and proteins. It has a biological value of nearly 85 %, meaning that it has a high percentage of essential amino acids (which cannot be synthesized by the body and so must be obtained through food). Consumed right after a run, it can speed up your recovery and thus protect your muscles. The calcium contained within also strengthens your bones. An additional benefit of yogurt is that it contains live lactic acid bacteria (probiotics). These stimulate your gut flora and thus boost your immune system. This is important for everybody, not just dedicated runners.

Did you know?

Yogurt delivers a great combination of carbs and protein.

6. DARK CHOCOLATE

As a diligent runner, you are allowed to treat yourself once in a while. Dark chocolate (with at least 70% cacao) is the perfect sin because you don’t have to feel guilty afterwards. It can lower your blood pressure and cholesterol levels. Plus, the flavanols (secondary metabolites) contained within help reduce inflammation. What is the best thing about dark chocolate (other than the taste)? It puts you in a good mood. But here as usual it always comes down to portion size. Two or three squares are plenty. When combined with a handful of nuts, they can help you beat the mid-afternoon slump.

7. WHOLE-GRAIN PASTA

It is no coincidence that people often hold pasta parties the night before a marathon. These events not only help put you in the right mindset for the next day’s race, but the high-carb meal also fills up your glycogen stores. These glycogen reserves provide you with the energy you need during the marathon. When buying pasta, and bread for that matter, make sure to choose the whole-grain variety – these keep you full longer and contain additional B vitamins (like bananas, too). These are essential for building muscle and can improve your endurance and performance. Enjoy your pasta, for instance, with a tuna and tomato sauce instead of the heartier carbonara version. It doesn’t sit as heavy in your stomach but is still full of calories. A spoon full with coffee beans

8. COFFEE

Studies have shown that a cup of coffee can give your high-intensity interval training a boost. The caffeine contained within helps you run faster and cover your training distance in less time. The important thing is that you drink black coffee – without milk and sugar. Many people still think that coffee dehydrates your body, but this isn’t true. What coffee does do is increase your urine output, meaning that you might have to go to the toilet more often than usual. Which, when you come to think of it, probably isn’t such a great thing during a marathon.

9. POTATOES

Potatoes like bananas are a valuable source of potassium, making them a staple of every runner’s diet. Also worth mentioning is their calorie content. For example, 100 g of the popular vegetable has two-thirds less calories than 100 g of rice. When paired with lean chicken, salmon or fried eggs, they make for a healthy and tasty recovery meal. Plus, did you know that just one large sweet potato can cover your total daily requirement of vitamin A? This vitamin works as an antioxidant, improves your eyesight, strengthens your bone tissue and boosts your immune system. So you see that a runner’s meal plan should be balanced and varied. What you eat, how often you eat and when you eat should always be aligned with your personal goals. You need more eating tips? Find out more about the best foods before running.

Source: runtastic.com

How to Feed a Runner

For runners, food is more than simple nutrition — food is fuel. What and when should you eat before, during and after your runs? What should you drink and how much? When you are training for a long race — 10K or more — you are going to have to change how you eat; we’ll show you how to make those changes.

Three Simple Food Rules

If you are starting to train for a long-distance race, these tips should help guide your eating habits.

1. EAT MORE

During marathon training you are burning many more calories than you were before, and you need to replace them. First, use this calculator to help you get an idea of how much you are burning. Keep in mind, however, that your calorie burn will depend on your gender, size and the intensity of your workout. Then replace those calories with nutrient-rich food — the rest of this guide will show you how.

Looking to lose weight? It may surprise you, but long-distance running is not an effective weight-loss plan. One mile of running burns about 100 calories, but that doesn’t mean you’ll lose a pound for every 35 miles you log. Many studies show that running increases appetites, especially in new runners. The body seems to want to maintain its weight homeostasis and will pump out hormones that prompt runners to want to eat. If you are not trying to lose weight, by all means respond to those signals by eating more, but if you wish to lose weight, you have to be aware of how many calories you burn and how many you consume.

One tip? Running on an empty stomach pushes the body to use your fat stores as fuel and can help to fight weight gain.

If you do find the scale creeping higher as you train, watch your calorie intake and make sure to read rule #2.

2. FIGHT THE HUNGER

You will feel hungry when you are training for a marathon, a feeling commonly called “runger” within running circles. However, if you feel hungry all the time, it’s time for a dietary change to make sure you can go longer without feeling hungry between meals.

If hunger is an issue, ask yourself these questions:

• Are you getting enough protein? Carbs have long been seen as the holy grail to fast running, but protein is important because it stabilizes your blood sugar and helps you feel fuller longer.

• Are you eating enough before a run? Running on an empty stomach can often lead to sluggish workouts and clawing hunger later in the day.

• Are you eating often enough? If you are hungry after eating three meals, try spacing out the same amount of food into five smaller portions instead. The steadier input of food will help your body maintain stable blood sugar levels and stave off hunger. Also, have a variety of healthy snacks on hand so you don’t turn to calorie-laden food when you are hungry. Think a handful of nuts, a cup of applesauce or a banana.

3. TRY AND TRY AGAIN

Sure, food is fuel, but we’re not built on an assembly line. Your months spent training for a race are there to help you develop your form, your endurance and also your optimal diet. Throughout your training, try eating different types of foods and alter their timing little by little to see what works best. Then use that combination on race day.

Most runners can figure out their ideal diet through trial and error “but with guidance, the time from trial and error to success can be greatly decreased,” says Lauren Antonucci, a registered dietitian and member of the New York City Marathon nutrition team.

Let’s start by taking a look at how our bodies uses different types of food.

Source: nytimes.com

Drinking Caffeine Before Running – How Coffee Will Help You Run Faster

Even the best of the elite runners can easily be beaten without their daily cup of coffee or caffeine before running.

Some runners rely on drinking coffee before running to get them up and out the door, while others find caffeine to be the only stimulant protecting them from having Swingline tattooed across their forehead.

But should you drink coffee before you run? Or is it just a ploy by the coffee companies to sell more expensive lattes.

Luckily:

If you’re a caffeine addict, or even if you only enjoy the occasional cup of coffee, caffeine and athletic performance go hand in hand to help your running.

Yup, that morning cup o’joe can actually make you a better runner.

You don’t have to take my word for it though.

Recent studies show that more than two-thirds of Olympic athletes use caffeine to improve their running performance.

You can be quite sure that if Olympic athletes are using caffeine before they run, it works.

However, you don’t need to be an Olympic caliber runner to benefit from the strategic use of caffeine.

In this article, I am going to outline the specific benefits of using caffeine, what to watch out for, and give you some detailed guidelines for when to take caffeine before a race to perform your best.

when to take caffeine before race

caffeine running performance

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should i drink coffee before i run

I love my coffee! Now I can feel better about using it as a runner! This article outlines the specific benefits of caffeine, what to watch for, and gives you detailed guidelines for how to properly use caffeine to run faster

Coffee Before a Run: Caffeine and Endurance Running

Caffeine is actually one of the most widely researched areas of sports performance, perhaps because so many runners rely on it for more than just its potential performance enhancing benefits.

In fact, Alex Hutchinson recommended taking caffeine pills before running as the number one legal performance enhancing product runners can take before a race.

So if you were wondering if coffee before running is bad, by now you probably know what we have found.

But if you are not convinced, here are the benefits of caffeine on running performance:

Mental alertness and improved state of mind

Just as your morning cup of coffee helps you get mentally ready to face the day, research shows that caffeine boosts your mental alertness, improves your mood, and boosts your desire to run hard.

Always a good sign as a runner:

This is a great benefit for those mornings you’re facing a tough speed workout and you just don’t want to get out the door, or if you’re an evening runner who needs a mental boost after a long day at work.

Even better, for longer events, such as the marathon and half marathon.

If you are following a marathon training schedule, you will know that there are many long weeks of intense and monotonous training that can really test our dedication to the race.

But, get this:

Caffeine reduces a runner’s perception of effort, which makes running fast feel easier.

It get’s better:

Caffeine increases the concentration of endorphins in the brain.

Yup, those same exact hormones that produce a runner’s high.

Increases your body’s ability to burn fat running

For marathon runners, perhaps the most important benefit of caffeine is that it enhances your body’s use of fat as a fuel source, thereby conserving glycogen.

In marathon racing, the conservation of glycogen is critical to performance over the last 10km of the race, or as we like to call it, the second half of the race!

It’s not exactly clear how caffeine increases fat utilization.

However

Most researchers agree that caffeine increases the number of fatty acids in the blood stream, which increases the speed at which your body can covert fat to usable energy.

If you are trying run to lose weight (aren’t we all), this is good news.

Increases speed in running long distances and improves your power

Caffeine also enhances reaction time and improves neuromuscular coordination (how fast your brain can send a signal to your muscles to contract and relax).

While this is great for 200 meter sprinters, it can also be beneficial to long distance runners.

Improved neuromuscular coordination allows your leg muscles to fire faster and more forcefully, which means you’ll be more efficient.

What’s the bottom line?

You can run faster with less effort.

Caffeine and heat tolerance running

Another recent study looked at the effect of consuming a caffeinated sports drink on performance in a warm environment.

Cyclists who ingested caffeine completed 15 to 23 percent more work in hot weather than cyclists who used either water or a traditional sports beverage.

Moreover, the cyclists who used caffeine had a lower level of perceived exertion.

If you are running in the summer heat, this will help make it through those hot and humid summer runs.

Helps you get a faster 5k time

While so far we’ve looked at how caffeine can potentially improve varying aspects of running performance, it’s also important to examine if these improvements  translate into actual results on race day.

Luckily, a group of researchers studied this exact question.

Using a 5k race as a test run, the researchers found that runners who used caffeine prior to their 5k race improved by 1.0 to 1.1 percent (this means a 20-minute 5k runner would run 10-13 seconds faster just by using caffeine).

While this isn’t a huge improvement, it does prove that the science translates to real-life running situations.

How Does Caffeine Affect Running Recovery?

While research has clearly shown that caffeine can boost performance, what about using caffeine after a run (whether it be an ingredient in your favorite post run beverage or the result of your cup of coffee on the way to work)?

You betcha.

Caffeine has been shown to enhance recovery when used in conjunction with carbohydrates.

Just in case you needed more reasons to add caffeine to your routine:

We talked about this in detail in our separate article about the 9 reasons runners should take caffeine.

Researchers have found that having a drink with caffeine rebuilds glycogen stores 66 percent more than a drink with just carbohydrates.

Why is it Bad to Drink Coffee Before Running?

The biggest fear in using caffeine when running has been the diuretic effect and therefore possible dehydration issues.

I’ll admit, this is what kept me from utilizing caffeine when I was running at an elite level.

But I was wrong.

Does caffeine make you dehydrated?

While caffeine is a diuretic, exercise counteracts its negative impact on hydration.

In a recent scientific review, researchers from the University of Connecticut found that, contrary to popular beliefs, caffeine consumption does not result in:

  1. water-electrolyte imbalances
  2. hyperthermia
  3. reduced exercise-heat tolerance.

Here’s the deal:

A runner can safely have up to 550 milligrams of caffeine (or about five cups of coffee) without affecting hydration levels.

Is caffeine is bad for your health?

In moderation, caffeine consumption does not cause any health problems.

The health benefits of coffee come from its caffeine content and its unique blend of antioxidants.

However, heavy caffeine use can suffer from long term health problems from too much caffeine, ranging from excruciating headaches to insomnia, and it is possible to become physically dependent on the drug.

So, as with any nutritional advice, moderation is key.

How to Caffeine Before Running For Your Best Running Performance

Now that we’ve confirmed caffeine can help your performance, it’s critical to discuss how much caffeine is best for runners.

How much caffeine before a running workout?

The same study that measured the impact of caffeine on 5k performance found that five milligrams of caffeine for every kilogram of body weight (2.3lbs) was the ideal supplementation.

What does that mean?

A 150lb runner (68 kilograms) would supplement with 340 milligrams of caffeine, which is about 16-17oz of drip brewed coffee.

Most health organizations recommend no more than 400 milligrams of caffeine per dose.

What’s the bottom line?

Err on the conservative side if you’re heavier or you’re concerned about any health-related issues.

When to take caffeine before running?

Caffeine is absorbed quickly and lasts for hours at a time, so timing isn’t critical.

You can ingest caffeine immediately before and during your races without worrying about a delay in the effects.

Is it bad to use caffeine or drink coffee every day?

Specific caffeine supplementation for performance should only be used during races.

If you’re a routine coffee drinker and waking up is impossible without your cup o’joe, than you can stay on your normal routine.

However, it’s not advised to supplement before every workout.

Why?

Workouts are not races.

Unlike a race, when you want to run as hard and fast as you can, workouts are usually sub-maximal efforts designed to hit a specific physiological energy system.

Supplementation to boost your performance shouldn’t be necessary.

Do you need to practice with coffee or caffeine?

The age-old maxim applies to caffeine supplementation.

If you’ve never experimented with using caffeine before a hard workout, don’t let the first time you try it be during a race.

You may find it gets you too jittery or gives you an upset stomach.

What’s the bottom line?

You don’t want to ruin all your hard training because you took too much caffeine.

Should runners use caffeine pills, coffee or supplements?

While coffee is the most common source of caffeine, many runners can find coffee to be hard on the stomach.

For example, coffee gives me heartburn if I drink it before I run. So, you may need to experiment with what works for you.

Here are some good sources of caffeine other than coffee:

Red Bull (1 can) – 80 MG
Caffeine pills – varies
Clif shot blocks (3 bloks) – 50 MG
Fast Lane Tea – 100 MG

Do you need to stop taking caffeine before a big race to get the maximum effect?

Surprisingly, the answer to this question is no.

Research has shown that runners receive the same performance boost from caffeine whether they are habitual coffee drinkers or they drink only the occasional cup of tea.

Phew!

However:

Humans do habituate to some of caffeine’s effects, such as elevated pulse and blood pressure.

So, while I don’t suggest it’s healthy to have a direct line to Columbia for your daily fix, you’ll still get the performance enhancing benefits of caffeine if you drink more than the occasional cup.

10 Tips for Runners Over Age 40

Running is one of the most efficient ways to maintain and improve cardiovascular fitness, balance and muscle tone as you age. It’s also one of the easiest ways to get injured if you don’t acknowledge the physical changes that come along with getting older and modify your training routine accordingly.

You’re never too old to start or continue a running program, but to run safely and prevent injury, it’s helpful to understand how aging affects your physical capacities. Running is a high-intensity activity, and runners typically reach their prime fitness in their 20s and 30s. At about age 40, even elite runners see a decline in performance.

The Physical Effects of Aging

As we grow older our muscle fibers shrink in number and in size (atrophy) and become less sensitive to nerve impulses. This may result in decreases in cardiovascular endurance, strength, balance, and coordination. Most athletes experience some of these declines around age 40, but the extent and speed of the decline depend on factors other than age alone. Some of these factors include genetics, diet, lifestyle and our physical activity levels. In fact, research shows that much of the age-related loss of fitness we take for granted is actually due to inactivity rather than age alone.

Increasing training time and intensity in response to the effects of aging often backfires. Older athletes who train harder and longer often wind up with injuries, such as overuse injuries, overtraining syndrome, and acute injuries. In order to continue a successful running program, older runners need to train smarter not harder.

1. Increase Time and Intensity Slowly

Running after age 40

As you age, you may find that you need to ramp up your training more gradually than when you were younger. If you are new to running, you may find that you need to begin a running program by alternating 30 seconds of running with 3 minutes of walking for a 20-minute session. Over time you will slowly increase the amount of time running and decrease the time spent walking. This slow transition will help prevent injuries and build strength and endurance in the muscles.

2. Listen to Your Body

You may be more prone to joint injuries as you get older, so if you notice any pain in the joints during a run, stop and walk. You might need to be a bit more forgiving and flexible if you are an older runner. Keep in mind that you can alternate running days with another low-impact exercise, such as swimming and biking, and still be able to maintain a bit of running. In fact, it’s unlikely that you will want to run every single day, so find an alternate exercise that you enjoy.

3. Get More Rest and Recovery After Exercise

Rest and recovery are important for every athlete, but as we age, rest is even more critical to injury prevention and performance gains. You may find that instead of one recovery day after a hard training run, you may need two days to completely recover. One way to determine recovery is to take your resting pulse each morning before you get out of bed. If your morning heart rate is higher than this average, especially after a difficult run, you may not be fully recovered. Take another day off or just do an easy workout for the day until your heart rate returns to your baseline.

4. Add A Few High Intensity Intervals

It’s critical for older runners to have one high-intensity workout each week. You need to work at about 80% of your maximum heart rate during this workout. This can be done in an interval-training format of 60- to 90-second intervals of sprinting, separated by 5 minutes of easy jogging for recovery.

5. Build Your Balance

In general, as we grow older, we experence a ecrease in strength, balance, and coordination. A simple ​balance-training exercise can help you stay agile and help prevent injury while running​

6. Build More Strength

Maintaining muscle strength can help maintain running speed as we age. All it takes is one to two 30 minute weight-training sessions per week, to keep muscles strong. Include both upper- and- lower-body exercises, and lift weights that are 60 percent of your one rep maximum.

7. Stay Hydrated

As you age, your thirst mechanism becomes less acute and you may not feel as thirsty. One easy way to tell if you are getting enough fluid is to make sure your urine is a light color and not dark or concentrated.

8. Run Smarter, Not Harder

run after age 40

Older runners have the advantage of experience. You won’t need to train as hard or long if you train wisely. Learn how to use the above tips to your advantage, and you will be able to enjoy running as much as when you were 20.

9. Choose Your Terrain Wisely

woman run after age 40

To limit the chance of injury from ankle sprains, try to train on a smooth and forgiving surface. You’ll want to baby your joints and muscles and limit any chance for falls or twisted ankles.

10. Adjust Your Expectations

It’s helpful for older runners to change their training goals. Consider tracking your training in minutes rather than mileage. For example, set up your training to look like this:

  • Day 1 – 20 minutes weight training
  • Day 2 – 30 minutes ​easy run or rest day
  • Day 3 – 45 minutes ​cross training
  • Day 4 – 30 minutes ​weight training
  • Day 5 – 30 minutes interval workout
  • Day 6 – rest day
  • Day 7 – 90 minutes jog – slow pace

Source: verywellfit.com

Steps to a Successful Running Habit

Some people start out with good intentions to maintain a regular running habit, but eventually give up after a couple of weeks. It can take about four to six weeks to develop a habit, so it does take some perseverance to make your new running habit stick. Try some of these tips to maintain your motivation and determination to keep running.

Steps to a Successful Running Habit

Start a Learn to Run Program

If you’re totally new to running, it definitely helps to follow a plan that will help you ease into it and keep you from feeling discouraged. Try one of these free training plans that use the run/walk method to gradually increase your running time

Tell Others

Share your desire to start a running habit with family and friends. By telling others, you’re making yourself more accountable. Knowing that your friends and family members will be asking you for updates about your progress will help you stay motivated to keep running. Also, your friends and family members may have some good advice, and offer some much-needed encouragement.

Train for a Race

Training for a race is a great way to stay motivated to run. Get a friend or family member to join you, so you can motivate each other. Consider signing up for a 5K charity fun run, and start collecting donations for the charity. When you feel like giving up on your training, you can think about all of the supporters you won’t want to let down.

Don’t Overdo It

When some people decide to start running, they strap on a pair of running shoes and run as fast and far as they can. They end up feeling exhausted, sore and discouraged, rather than looking forward to their next run. Running too much too soon is one of the easiest ways to get injured.

When you first start running, focus on increasing your mileage gradually. Don’t run every day. You may even want to start out doing a run/walk. Also, make sure you get fitted for running shoes, so you’re wearing the right shoes for your foot and running style. You’ll enjoy running much more if you don’t get injured and you’re not suffering through every run.

Keep a Running Log

Keeping a training log or a running blog is an excellent way to track your progress and stay motivated. It’s easy: Just get a notebook and write some notes after each of your workouts. Be sure to mark the date, your approximate mileage and time and a few comments about how you felt (i.e., “finished strong,” “felt sluggish first 2 miles”).

Keep your log in a prominent place to help remind you (and maybe put a little pressure on you) to keep running. Look back at your previous entries to remind yourself how far you’ve come. Or, if you prefer to do it online, create a running blog and post entries about your progress and share it with friends and family. Or, post occasional update on Facebook or other social media to share your progress and stay accountable.

Track Your Progress in Other Ways, Too

With all the health benefits of running, you’re bound to notice some positive changes in your health and body when you start running regularly. Becoming more aware of these changes and actually measuring them will help you stay motivated to keep up your running habit.

Try to weigh yourself and take your measurements regularly (once a week is fine) so you can see your progress. Get your blood pressure and cholesterol checked and follow up to get it tested again in a few months. Take your resting heart rate every morning — as you improve your fitness, you should see it go down.

Have a Bad Weather Plan

Don’t let rainy, snowy, hot or cold weather give you an excuse not to run. If you always run outside no matter the weather, make sure you’re prepared with the proper hot and cold weather safety precautions. Also make sure you have the appropriate clothing for the heat and cold. If you know you won’t run outside when it’s too hot or cold, make sure you have a place where you can run or cross-train indoors.

Create a Reward System

We’re more likely to continue a new habit if we have a reward system in place. Plan some short-term and long-term rewards for yourself so that you’re inspired to continue running. For example, plan to treat yourself to a pedicure or massage when you’ve run three times a week for three weeks.

When I’m struggling with my motivation, I sometimes need multiple rewards to keep me going. I’ll promise myself an iced coffee (or hot, depending on the weather) at the end of a long run, and plan to buy a new pair of running socks after completing a race. Even something as simple as listening to a riveting audiobook or watching your favorite sitcom on the treadmill can help keep us motivated to get that run done.

Beat Boredom

Boredom is one of the top reasons people give up on running, so try to keep it fun and interesting. Run with others, and vary your routes and workouts, so you’re not doing the same runs over and over again. If you do a lot of treadmill running, try these tips for combating boredom on the treadmill.

Enjoy Yourself

If you’re running solely as a means to an end –- such as weight loss -– you’re going to eventually feel as if it’s a chore. When you go for a run, try to be grateful for the chance to get some time to yourself and improve your health. Remind yourself that you’re lucky to be healthy enough to run. If you’re running outdoors, take in your surroundings and appreciate the opportunity to interact with nature. If you need more reminders of why you’re lucky to be running, check out these reasons why running is so good for you.

Source: verywellfit.com

3 Ways to Run More Miles Safely

One of the steps to becoming a better runner is running more miles. That’s particularly true if your goal is to compete in longer races like the half or full marathon, where you need endurance just to finish the distance. It’s equally true, however, if you never plan to race over the 5K, or to race at all. Elite runners put in up to 100 miles or more per week to be their best. You don’t need to run that much, but running more will transform your body. Miles build aerobic strength, enhance your ability to turn oxygen into energy more effectively, and make you a leaner, more efficient running machine.

Increasing your miles needs to be done carefully, however. Because of the additional stress on your body, you risk getting injured, or sick, or just sick and tired of running. You want to build gradually, ideally over a period where you don’t have any races, so your primary goal can be to build a strong base of fitness. Whether you’re just starting to get serious or you’re at a plateau, laying a foundation of more miles will take you to the next level. Here are some tips to ensure your new miles will build you up rather than knock you down.

3 Ways to Run

Slow Down On Easy Days

If your goal is to increase endurance, you have to stop worrying about speed on every run. You need to run fast some days—to improve your speed, stride and stamina—but successful runners limit fast work to less than 20 percent of their total miles. Ignore whatever is compelling you to run faster, whether it a training partner, habit or your Strava feed. Running faster than you should on easy days leads to injuries, or, at minimum, makes you too tired to run more miles the next day, which is your goal.

Not only do your muscles work harder when you run faster, but impact forces increase with speed as you fly farther with each stride and drive into the ground harder to propel forward. Slowing down can, however, increase impact if your form deteriorates. To reduce stress on your joints and muscles, don’t slow down your cadence and start loping or plodding. Instead, focus on shortening your stride while maintaining your turnover. Research has proven that a faster cadence reduces impact, while increasing oxygen consumption. To maintain the effort while sparing your legs, stay tall and let your stride roll quickly and comfortably beneath and behind you, settling in to an efficient, easy glide that eats the miles.

Run More Often

This feels like a no-brainer, but it is surprising how often we ignore it. The easiest way to run more miles is to do more runs. If you’re currently running three times per week, adding a short run on two or three additional days will boost your miles significantly. Don’t discount any distance as too short: Small runs, done regularly, compound into big totals over weeks and months. And, if you keep those miles easy (see point #1), those days can still be recovery days. In fact, a short run on your “off” day can make it easier to show up for your next workout by increasing blood flow, which enhances recovery. Plus, it reinforces the habit, making running the default option.

If you’re already running five to six times a week, adding a second run one or two days can be easier on your body than going longer on your current runs. You’re more likely to get hurt during the latter miles of a run when you’re fatigued and your form starts to fall apart. So, two 3-mile runs in a day is easier on you than one 6-mile run. Since you want some of the stress of going long to stimulate endurance, coaches recommend that you split the runs asymmetrically. Instead of heading out for one 6-mile run, for example, you could run 5-miles in the morning and 3-miles in the afternoon, increasing your volume without beating up your legs too much.

Switchback Your Increases

The most direct way over a mountain is to head straight up it, right? Few mountain roads, however, follow such a straight, impossibly steep route. Instead they follow switchbacks, cutting more gradual gradients across the face of the mountain and doubling back, recovering regularly with a level section or even a slight decrease in elevation. A smart ascent up the mileage mountain follows a similar route.

Training works by first tearing down the body, then giving it a chance to respond to this new stress by building back stronger so it can handle it. Thus, effective training naturally takes on a cycle of work and rest, stress and recovery, hard day, easy day. Many runners ignore this when it comes to building miles. They may follow a guide such as the 10 percent rule to limit the rate of increase, but they maintain an unrelenting ascent week after week toward their goal mileage. A safer and more effective approach is to increase miles for one to three weeks, then maintain that level for a week or two until your body has adapted to it, before increasing again.

Some runners follow an even more drastic approach, alternating hard and easy weeks. Building toward 140-mile weeks before her Olympic medal in Athens, for example, Deena Kastor reportedly alternated each new mileage high with a recovery week, logging totals of 80, 70, 100, 80, 120, 100, 140, 100, 140, 100… Another top runner, John Mirth, a 55-year old whose running cred’s include qualifying for the Olympic Trials three times and placing 4th master in the 2004 Boston Marathon, adopts a similar pattern, alternating 80-mile weeks with 50-mile weeks. Those of us with a more mortal mileage tally can work with percentages, taking regular “down” weeks of 20 to 30 percent fewer miles before increasing again.

Switchbacking up the mountain takes longer, but it gets you to the top. What’s more, you get to the top strong, healthy and ready to use your new mileage base to kill workouts and races.

Source: motivrunning.com