Your first race :)

Now that you have learnt more about running, you might want to take part in a race! So, how do you prepare for your first race?!

Most beginner runners start out with shorter distances, such as 5km races. Before racing however, you should run most of this distance consistently during your training.

Running Competitor.com has training tips for first timers planning to run 5km. Some of the tips they give include setting yourself a realistic target time that you can achieve as well as getting yourself a training plan.

They suggest getting a training plan that is easy to understand and fits your lifestyle. There are many training plans available for you that you can find from running magazines or even online!


Some of the websites that you can find training plans from include About.com 5k Training: Train to run your first 5k. This training plan takes 8 weeks and is for beginners who can run at least a mile (1.6km).

For those beginner runners who are slightly better and can run a comfortable 2 miles (about 3.2km), About.com Advanced Beginner Training is suited for you!

How to Prep for a 5K is a useful video you can watch about preparing for a 5km race even if you have not been running for very long.

Well, once you have signed up for your race, here are some tips for it! One of the most important things to know before you go is where the starting and finishing lines are! Also, you should remember to pick your race packet up early.

Your race bib should be pinned to the front of your shirt and your timing chip should be attached securely to either your ankle or shoe. Remember to wear clothes that you are comfortable running in and eat a meal that is preferably high in carbo and low in fat and protein.

More tips on preparing for your first race can be found at About.com Race Day Tips and at 8 Tips to Rock Your First Race (Run Addicts). Have fun running! :)


Photos from:
http://www.zimbio.com/pictures/chxIDTupfG-/Mo+Farah+5k+Run/JVfp68UuYwv

http://running.about.com/od/racetraining/tp/racedaytips.htm

References:
http://www.runaddicts.net/start-to-run/8-tips-to-rock-your-first-race

http://running.about.com/od/racetraining/tp/racedaytips.htm

http://www.livestrong.com/article/524958-what-i-need-to-know-to-run-a-5k/

http://completerunning.com/archives/2006/09/03/five-tips-for-running-your-first-race/

http://running.about.com/od/racetraining/a/5Kadvbeginner.htm

Improving your running technique :)

It's important to learn proper running techniques, especially for beginner runners, to avoid bad running techniques that may lead to injuries further on! So let's see what proper running techniques should be!~~

One of the most important things is not to run heels first! As Running Planet says, many runners tend to stretch their legs out in front of their bodies when they are running and land heel first. This may lead to knee and back pain, due to the impact that travels up the leg when the runner's heel hits the ground.

Instead, you should aim to land on the balls of your feet (or forefeet), with your feet landing under your hips. Landing in this manner means your muscles get the impact, not your joints and bones!

Stride length also plays a part in running technique. A too large stride will cause your leg to extend too much and your heels will strike the ground. Shape.com's Jessica Smith suggests you stand up tall, then lean forward. When you feel like you are going to fall, step forward just enough to catch yourself.

The distance you step should be your stride length. For a proper stride, your foot should land directly under your body for each step. Run with a quick and light stride! Remember not to 'bounce' or 'hop' when you are running, as this wastes energy and stresses your back, hips, and knees.

Don't clench your fists when running too, just relax your arms and hands. When you arm swing, don't cross your hands across your body and make sure your arm swings are compact!

Proper running technique helps to prevent injuries and can also make sure you run more efficiently! :)



Photos from http://www.shape.com/fitness/cardio/10-ways-improve-your-running-technique?page=9

                   http://www.runaddicts.net/tips-tricks/the-importance-of-a-proper-arm-swing

References http://www.runningplanet.com/training/running-form.html
           
                  http://www.shape.com/fitness/cardio/10-ways-improve-your-running-technique?page=1

Improving your running speed and endurance :)

Do you always feel like your running speed is very slow and you wish you could run faster?
Well, then interval training is the thing for you!

Interval training involves running at high and low speeds alternately. In the video, interval training for a 5km race is running at your goal speed for 400 meters then doing a recovery jog of 200 meters in between sets.

One training plan you can use is here -  Running Workouts to Increase Speed  from Spark People that includes plans not only for beginner runners but intermediate runners as well.

The point of interval training is to make sure that you run fast during the intervals, while you slow down to rest a while during the time after the intervals. Even though it is hard to make yourself start running fast again, this trains your body not to require as much rest when you run at a fast pace, thus letting you improve your ability to sustain speed throughout a race!

To build endurance,Running Planet (Boost Your Endurance) suggests 2 different plans to build your endurance, like The Strength Circuit which includes:

1. Pushups

2. One leg squats

3. Abdominal crunches

These endurance exercises are meant to help you improve on your pure endurance. They are very important for beginner runners as the exercises strengthen connective tissues, thus reducing the risk of running injuries. These exercises also have other benefits such as toning muscles, burning fat, and increasing your strength!



Pictures taken from http://www.recordholders.org/en/list/pushups.html
                              http://www.womenshealthmag.com/fitness/rg-weighted-one-leg-squats?workout=13594
                              http://www.thedietchannel.com/taxonomy/term/91

Video from  http://www.youtube.com/watch?v=Li_OzH6Fayw

Resources: http://voices.yahoo.com/the-importance-interval-training-improve-your-5742286.html