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Paul O. Scott - EzineArticles.com Expert Author
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- Crossing the Lactate Threshold
[Recreation-and-Sports:Running] The by-product of converting glucose into ATP is lactate or lactic acid. For years this was believed to be the cause of post run muscle soreness, recent research has shown the lactic breaks down into mainly CO2 and water, which is removed by the bloodstream, while the remaining 25% of it gets synthesized into glycogen and glucose in the liver to be consumed as 'free' energy.
- Over Striding - The Dangers For Runners
[Recreation-and-Sports:Running] After worn out shoes and failure to warm up properly, over striding is the biggest threat to running performance, a factor which increases considerably among novices. It's very tempting to stride out too far as a way of either conserving energy by decreasing turnover or increasing your speed by covering more ground, but in both cases over striding will have the opposite effect.
- What's Going on in Your Muscles When You Run?
[Recreation-and-Sports:Running] Your muscles main source of fuel is glycogen or fat. In order for muscles to consume this fuel, oxygen has to be present to break it down and convert into ATP (adenosine triphosphate), a chemical compound which is the form of energy that muscle cells need in order to work. The production of ATP leaves byproducts in the form of carbon dioxide and lactate.
- Carbs on Call For Runners
[Recreation-and-Sports:Running] Once you start running, all that carbohydrate you've been eating is broken down in your digestive system to extract glucose and glycogen. Glucose will supply immediate energy needs and will combine with oxygen to be burned pretty much as soon as it arrives in your system.
- How to Choose Sports Bras
[Shopping-and-Product-Reviews:Fashion-Style] According to lingerie industry, roughly 70% of women's bras don't fit properly, and it doesn't seem to worry them too much. Sports bras, however, are a different matter. They will be chosen solely for function, and as they have to work hard they'll become unbearable if they don't fit properly.
- What to Look For When Buying a Treadmill
[Health-and-Fitness:Fitness-Equipment] A domestic use treadmill could cost anything between $200 and $2000, and for runners rather than walkers it will be at the more expensive end of the market as we need stronger motors, more efficient shock absorption and bigger tread areas. You will need a floor area of roughly 3m x 1.5 m when its operational and bigger storage space than you might think.
- When to Say Goodbye to Your Running Shoes
[Recreation-and-Sports:Running] Running shoes don't last forever -- if you're covering 30 miles a week, you'll be lucky to get six months out of a pair. Most modern running shoes aren't built to last much more than 500 miles -- more if you don't weigh a great deal, less if you're heavier than average. And this is regardless of the price, although very expensive shoes will probably have sturdy uppers and inner fabric.
- Taking Care of Your Running Shoes
[Recreation-and-Sports:Running] Look after your shoes and they look after you, a maxim every runner should remember. A well-kept pair of shoes will provide much more comfort and support for a longer amount of time than a neglected pair. Although most modern running shoes are made of durable, impervious fabric and need very little care, if you follow all these dos and don'ts, you will get the maximum mileage out of them.
- 10 Tips For Buying Running Shoes
[Recreation-and-Sports:Running] Go to a specialist running shop - the chances are that sales force will be runners themselves. Talk to the salesperson about what you want - if they haven't got time to talk to you properly, they don't deserve your business.
- Running Shoes
[Recreation-and-Sports:Running] Running shoes are the single most important piece of kit any runner will own. Choosing them is about much more than brand-name glamour.
- Sports Drinks Explained
[Health-and-Fitness:Exercise] Sports drinks have been around for just over 50 years, and were invented at a US university as a pretty unappetizing solution of salt, sugar and water. It worked through, in that they improve performances by slowing down athletes rates of dehydration while providing an easily absorb energy boost.
- What Should I Drink? For Runners
[Recreation-and-Sports:Running] Hydration, hydration, hydration are the runners three most important rules, and it's not simply a matter of taking a drink when you feel thirsty. Even on a cold day you will get warm when you run, because the body's optimum temperature for energy exploitation is 100 to 103°F, a few degrees above normal.
- What Should I Eat, What Should I Not Eat? A Question For Runners
[Recreation-and-Sports:Running] Once you take up any form of exercise on a regular basis, you will need to change your diet because the demands being made on your system for fuel and muscle growth will be very different from what was needed to power you're old sedentary lifestyle. As regards running, it's not so much a question of specific foods has two basic rules 1) dump the junk and 2) increase the carbs.
- Energy Bars - Why They Are Good For Runners
[Recreation-and-Sports:Running] Because the distance runners energy metabolism is a continuous process, in any run longer than a couple of hours, will need to refuel en route, and energy bars present an easy option. There are so many on the market now, and while all will provide some sort of calorific boost, around 250 cal in a 75 g bar, how they do it can vary enormously
- Cardiac Strengthening
[Recreation-and-Sports:Running] There are definitely cardiac benefits to running. Over time and with training, the heart as a muscle strengthens. The power of each heartbeat thus increases, leading to a decreased heart rate, and as a result the heart becomes more efficient. When exercising, a fit heart pumps 50% more blood than an unfit one. Suffice it to say that the stronger heart is an eminently healthier one, and it has been widely proven that fitness reduces the risk of coronary heart failure.
- When Should I Run?
[Recreation-and-Sports:Running] It is tempting to say whenever you have a spare half-hour! But that approach would be too random. The most common cause for not going running -- or doing any sort of exercise -- is not having the time.
- How Far Should I Run to Start Off With?
[Recreation-and-Sports:Running] The biggest consideration at this point is to get your muscles used to exercise and, even if you're fairly active already, to maintain aerobic effect over a period of time. In the beginning, you should measure your running by the minutes rather than by the mile. When you start, you will find your own pace and then increase your stamina and build a longer period of time between rests. Once you're running for about 15 minutes at the time you should be covering around 2 km and then you can start talking in distances.
- Should I Be Running? Am I Fit Enough to Start Exercise?
[Recreation-and-Sports:Running] With regards to whether or not you are healthy enough to take up running as an activity, the simple answer is yes. Probably. Although, increasingly, the trend is to assume you might not be. Before anybody starts any exercise program or takes up any vigorous sport they should get a thorough checkup from their GP. Or at least that's the theory in a world gripped by rear-end covering advice from health and safety overkill.
- The Final "Run Up" Before the Race
[Health-and-Fitness:Aerobics-Cardio] Feeling disorganized or unprepared before a race is extremely distracting. Even if you have kept a grueling training schedule, it's often the little things, such as too few safety pins or forgetting your watch, that can undermine your race performance. The three days prior to your race require foresight and preparation.
- What to Do After the Race - For Runners
[Recreation-and-Sports:Running] Racing at all levels and any distance is necessarily a hard workout, so it is important that you cool down properly. As in training, walking or jogging slowly, followed by some light stretching is best and most efficient way to flush out lactic acids and other toxins and to restore your body's equilibrium. After a race such a marathon, you may feel so exhausted you won't want to cool down, and this is precisely the reason that you should.
- What to Expect During the Race - For Marathon Runners
[Recreation-and-Sports:Running] You've put in the required training and now you're ready for the event. In addition to the psychological tools you've used during training, such as visualization and association and disassociation, there are a few other tips and tactics you can use during the race to achieve your fastest race time, or personal brand best.
- What to Do Before the Race - For Marathon Runners
[Recreation-and-Sports:Running] Before the race, you will undoubtedly feel a bit of nervousness, and this is completely normal. If you know what to expect, however, you can anticipate this stress and avoid it. Make sure you know exactly where to go on race day, and leave yourself plenty of time to get to the start line and warm up properly. Rushing before you even get to the race can put you at a big psychological disadvantage.
- Racing Preparation For Runners
[Health-and-Fitness:Aerobics-Cardio] Racing can be fun no matter what level your ability. It provides an immediate source of satisfaction and gives you a series of benchmarks on which to base your training. I would consider any raise more than 1.6 km to be a distance event. Just as one of the goals of interval training is to get your legs used to move in at a faster pace than you would normally run, there is an adapter training effect from race and at distances shorter than your rates of choice. Short races are always good training for longer events.
- Eating to Win - Preparing For a Race
[Recreation-and-Sports:Running] What you eat during the two weeks prior to the race can play just as big a role in your preparation as your training. However, this does not mean that you should embark on a special diet: now is not the time to make sweeping changes.
- Preparing For a Race - Tapering Your Training
[Recreation-and-Sports:Running] Training hard in the two weeks prior to your race, particularly if it is a marathon, will not increase your fitness. In fact, you could spend this time in bed doing nothing at all and it would still not decrease your fitness. Taper or scale back your running during this period to avoid pre-race injury, maximise glycogen storage and preserves muscular freshness.
- The Advantage of Running on Different Surfaces
[Recreation-and-Sports:Running] Even though the high-tech design of today's running shoes offers a lot of protection from the pounding of running, the surface you run on its still very important. The shock of impact on hard, and unyielding surfaces causes trauma to the body and this added strain can delay recovery time at best, and at worst contribute to chronic pain and injury.
- Safety and Visibility For Runners
[Recreation-and-Sports:Running] I am invisible when I run, so 'accommodating and alive' is my motto, and it should be yours to. Whenever you come to an intersection or cross a street, assume that the driver cannot see you, even if you make eye contact. Driver's mistake could cost you your limbs or your life. In deserted areas, always run in pairs or groups, since the lone runner could become a victim of unwanted attention or aggression.
- Breathing For Runners
[Recreation-and-Sports:Running] If you are breathing efficiently, you will not even be aware of it. The trick is to stay relaxed, but this is sometimes harder than it sounds. Some people actually become tense and stressed while running, which causes them to hyperventilate. If, while running at your normal conversational pace, you have difficulty getting enough oxygen, try the exercise below to dissipate tension and normalize you are a briefing.
- Routes and Routines For Runners
[Recreation-and-Sports:Running] Most runners are creatures of habit, and therefore find themselves settling in to one or two 'standard routes' that they take every time they run. However, like running on the same surface every day, running on the same course all the time can take its toll in the form of repetitive strain injury. Prevent your regular route from becoming the root of injury by integrating new courses into your room and repertoire.
- Hill Training For Runners - How to Increase Your Speed and Power
[Health-and-Fitness:Aerobics-Cardio] Running up hills does more than make you feel rugged: it builds stamina and helps you to become a better sprinter, too. It is also a great training tactic for preventing injury, since your body is subjected to significantly less trauma from pounding than when running down hill or on a flat, 0% gradient. For best results, search out slight gradients of no more then 7%. A stepper gradient will slow down you pace too much and you will hit a point of diminishing returns.
- Recovery When Interval Training - For Runners
[Recreation-and-Sports:Running] Interval training is a style of training for runners when you run at 90% of your MHR (maximum heart rate) for a period (not more than 3 minutes) then run at 60% of your MHR as a recovery jog then repeat the cycle. Interval training has the benefit of increasing the speed you can run in an aerobic state and therefore increasing your running speed.
- Interval Training For Runners - How It's Done
[Recreation-and-Sports:Running] Interval training is where you run at 90% of your maximum heart rate (MHR) for no more than 3 minutes then run at 60% of you MHR, as recovery jogs then repeat the process. This will have the affect of increasing the speed at which you can run in an aerobic state.
- Interval Training For Runners
[Recreation-and-Sports:Running] After about a year of consistent training, many runners feel that their performances level off and that running greater distances no longer improves their speed. This is when interval work becomes a useful training tool. In fact, interval training is the best way to increase the pace at which you are able to run within aerobic threshold; in other words, it's the most effective way to increase the speed of your conversational pace.
- Fitting Exercise Into Your Working Week
[Health-and-Fitness:Exercise] One of the biggest challenges running presents is finding a way to fit it into your busy week. There are lots of things and people that should take precedence over your running regimen, from work to kids to socializing with friends. However, with a little planning, ingenuity and lateral thinking, you can find time for everything, including your running program.
- Equipment For Outdoor Runner
[Recreation-and-Sports:Running] The great thing about running is that it requires so little equipment to do it. You can simply get dressed, put on your shoes, walk out the door and run. To obtain a good idea of your training heart rate, you need a watch and the ability to count. However, if you choose to be more precise about your training there is a range of equipment available to help you on your way.
- The Importance of a Training Log - For Runners
[Recreation-and-Sports:Running] A training log is one of the most practical tools you can use in becoming your own coach. Keeping a log of your workouts is essential for monitoring your performance and tracking your improvements. It gives you an accurate idea of where you were when you started and how you have progressed from there in terms of fitness and motivation. It is also useful in determining what type of regimen works best for you.
- Resistance Training For Runners - Why It's Important
[Recreation-and-Sports:Running] Most competitive long distance runners supplement their training program with resistance training. The increased muscular power it yields, particularly in the lower body, gives runners a competitive edge. While racing. In other words, more muscle strength will probably enable them to run a bit faster over the last ¼ mile of a race and helps delay the muscular fatigue that causes runners to go anaerobic. These benefits are universal and anyone can use resistance training to boost their running performance.
- SQL Server - Retrieving a Range of Rows With Multiple Nonclustered Indexes on the Table
[Computers-and-Technology:Software] Suppose we wished to execute a query. If there are no appropriate indexes on the table, SQL Server would perform a table scan. If there is a nonclustered index present on the balance column, then the query optimizer might choose to use that index if the number of rows returned was not too large. If there is a nonclustered index present on the customer_no column, then the query optimizer might choose to use that index if the number of rows returned is not too large.
- Slowing the Aging Process Through Running
[Health-and-Fitness:Anti-Aging] Aging is something that affects us all, but there are certain things you can do to slow the process. Starting a running, stretching and resistance training program along side healthy eating plan can help to stave off the effects of aging. In addition, keeping stress levels at bay and protecting yourself from the sun can do wonders for promoting youthful appearance. In a mature woman, this regimen can delay or reduce some of the symptoms of menopause.
- Common Injuries Caused by Running
[Recreation-and-Sports:Running] Running-induced injuries can occur in a variety of areas, but most commonly affect the feet, ankles, shins, knees, back and hips. They are usually due to damage to the bone and cartilage or to soft tissue or muscle. If you know where your own most venerable areas are, there is some preventative measures you can take. Listen to your body when little aches and pains strike. The two most common types of injury are shin splints and various type of knee problems.
- The Effect and Benefits of Running
[Recreation-and-Sports:Running] Running is the most basic, efficient and inexpensive way to get in shape. It can help you lose weight, increase skeletal strength and bone mass, boost your immune system, lower your blood pressure, improve your appearance and boost your self confidence. The best thing about it, almost anyone can do it. We all have our own unique way of putting one foot in front of the other and the ability to do this is all you need to start.
- Running For Weight Loss
[Health-and-Fitness:Weight-Loss] Starting a running regimen is one of the best things you can do to lose weight. It burns more calories than almost any other form of exercise, and it tones your lower body without bulking up muscles. However, running on its own will probably not yield optimum weight loss. You must also modify your diet and be mindful of the number and quality of calories you consume.
- Overtraining When Running - How Does is Happen
[Health-and-Fitness:Aerobics-Cardio] Running is different from other aerobic exercise in that the trauma of pounding puts more stress on your musculoskeletal system than do lower impact activities. This trauma also adversely affects your red blood cell count, your bones and your connective tissue.
- RV Solar Battery Charger
[Automotive:RV] RV's are a great way to get around, and millions of Americans use them every year for travelling, vacations, camping, or just getting away from the real world for a little while. The power requirements for RV's are not that high and campsites have power points to connect you RV to but if you're not at a campsite or you want to keep the cost down and avoid paying for the power connection then you need a different power source.
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