Nike+
If you go running a lot, then there’s a good chance that you like to keep some sort of metric to measure your progress – whether you’re tracking how much farther you have to go or working on something longer-term, like training for a race. If you’re a serious runner, there’s a good chance you’ve heard of the
Nike+, a brand that works to integrate with your workout routine so that you can measure what’s happening as you go. Do these products really help you, or are they just another way to sell you more shoes?
The first question you probably have is, how exactly does Nike+ work? It works by tracking your stats, such as the distance you’ve traveled. You wear a Nike+ shoe and it measures what’s going on as you run. This service can also be linked up to your iPod in order to give you audio updates about your sun, such as when you pass a mile. Once your workout is finished, you can check different statistics, such as the amount of time you spent running, how many calories you’ve burned, and your mile pace. If you’re training for a 5k or a 10k, knowing your training pace can be crucial to making sure you train right.
If you’re a serious runner, you’re probably going to want Nike+, but we’ve also got to define what makes a “serious” runner. In the past few months, how many times have you been running? Once a week? Twice a week? The more you run, the more you’ll get out of products like Nike+, because you’ll be using them more often. If running has been an ambition for you, but you’ve never really gotten off the couch to pursue it, then try going running consistently for a few weeks before you make purchases like the Nike+. This will help you understand whether or not these products will really be worth it for you.
There is another reason to buy Nike+: inspiration. If having these shoes beckoning you from across the room is enough to get you outdoors and more active, then it might be worth it for that reason alone. Still, you’ll want to use the features; they’re pretty nifty!
If you’ve wanted to get more out of your workout and monitor your progress, then this is a good way to handle it, especially if you’ve already been inseparable from your iPod while running.
Photo credits: tukanuk
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Posted by Bike Swim Run on January 19, 2010 in
Motivation, Running
Expect the unexpected.
If you’ve ever gone on a long-distance run more than once in your life, you have an idea of the challenges you’ll face. Weather is the most direct and obvious one – but if you’re running on a calm, cool summer day, you might face some other challenges you didn’t expect. Part of the reason you should start running today, even in small amounts to build your confidence, is that you don’t quite get a handle of all of the different challenges you face until you’re actually out there.
But what have some runners already come across that you can learn from? If you’re practicing to be a long-term runner, you might be amused, shocked, and surprised at some of the strange challenges you might find on your running route.
-Going to the bathroom.
Being caught in public, having nowhere to go to the bathroom, is one of the most socially awkward situations you can be in, and it is far from a pleasant subject. But you still might have to prepare for it. If you plan on running for an hour or longer, going to the bathroom will start to become an inevitability. It’s good to have some public facilities somewhere along your route, or, failing that, at least some nice, private woods where no one will find your dark, digestive running secrets.
-Aches and pains.
If you go far from your home and, halfway into your run, you develop an excruciating blister or even a case of “chub rub” between your thighs, you’re not in for a pleasant experience. But don’t let this discourage you from running – instead, prepare for this type of situation. Wear runner’s underwear and comfortable socks that will prevent these conditions as much as possible. Also, if you can split up your run into “laps” that bring you back through hospitable territory – like your home – more frequently, the journey back to a nice shower won’t be so long.
-Food.
Hunger can strike, especially on a long-distance run after you’ve been running for a while and burning plenty of calories. You need fuel, and while water is crucially important, it doesn’t always satisfy hunger. So be ready with some food – perhaps keep a granola bar or a bag of pretzels handy in a fanny pack, if you can carry one. In the book “Ultramarathon Man” by Dean Karnazes, the ultra-marathon runner (running beyond the 26.2 miles of a marathon) illustrates some of his unconventional ways of finding sustenance, including bribing his way into a Taco Bell drive-through and ordering pizza and telling the van that he would be the only man running on the road.
Photo Credits: Jim Crocker
Originally posted 2009-05-01 05:03:33.
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Posted by Bike Swim Run on January 12, 2010 in
Running
Regaining your groove.
If we’re being honest, it’s not always easy to keep a consistent running schedule. There are some obsessive-compulsive exercisers who would probably feel miserable if they missed a run, but for the rest of us, we occasionally trip up and find ourselves in need of some momentum. Anyone who’s ever tried a diet before knows that if you mess up once, it’s easier to rationalize messing up a second time, and a third…until suddenly, you’re off the wagon.
Want to stop that cycle? Then you’ve come to the right place.
If you miss a run one day, end the cycle as soon as possible. If you didn’t go running one day when you were supposed to, get the next run in as soon as possible. It’s easy to lament the fact that you’ve lost momentum if you’re sitting around and doing nothing, but if you’re out hitting that pavement or back on the treadmill in a flash, you’ll have less room for doubts. Doubts happen when you allow yourself to indulge them – so don’t. Get back on the wagon as soon as possible.
Getting back on that wagon will nip the rest of the doubts in the bud. Yes, you lost momentum there for a day, but now that you ran this morning, you feel like you’re back in the saddle. No reason for doubts. The longer you wait to get back on the wagon, the harder it will be to catch up with it!
If you can’t get yourself to do a full run again, capture what momentum you can. If you find it nearly impossible to motivate yourself to get in a good run, especially now that you feel like there’s more work to do, then don’t try to bite off more than you can chew. Do the small things. Lace up your shoes. Head outside. Run five steps. Run five more. You don’t even have to use this as a way to build up to a full run – simply being out there and knowing that you have the motivation to at least take some sort of action is sometimes all you need.
You have to feed your habits. You can’t feed your habit if you tell yourself you’ll start over again “tomorrow.” Guess what tomorrow becomes? Today! Emphasize consistency, not perfection. Even if you don’t get in a great run every day, keep your habit alive by doing something on a regular basis.
Photo Credits: sarniebill1
Originally posted 2009-11-24 03:41:54.
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Posted by Bike Swim Run on January 12, 2010 in
Running
Be purposeful.
In life as in running, you won’t get very far if you don’t set goals. That’s why it’s important that you don’t simply run aimlessly every time you strap on the running shoes; instead, you should energize yourself with goals that give you direction and passion. Here are five tips for achieving your running goal.
1. Make your goal definite.
You won’t get very far if you say “I want to run faster,” because anyone can run faster simply by speeding up. If you want to achieve your goal, you’ll have to know exactly what it takes to achieve it. This means setting a definite goal with real dates and numbers, such as “I want to run four miles in less than forty minutes.” Knowing what your goal is makes it real to you, and once you achieve it, you’ll know a milestone has been crossed.
2. Make your goal singular.
You’ll notice that the title of this article is “Five Tips for Achieving Your Running Goal,” not “Running Goals.” That’s intentional. Making your goal singular increases your ability to focus, which makes everything else that much easier. When you’re working on a definite, singular goal, you can summon energy from different places and use it to work for you, rather than spreading that energy out amongst several goals.
3. Decide on a plan for achieving your goal.
Ask yourself, “how much work will it take for me to achieve this goal?” Write down your thoughts on a piece of paper. Then, using that answer, start to draw up a plan for achieving your goal. For example, if you’re working on a speed goal, you’ll want to include regular “speed training” sessions for your running, such as once or twice a week. If you’re going for distance, you’ll want to incrementally increase your distance over time.
4. Decide on the rewards you can enjoy when you achieve your goal.
If you’ve been on a strict diet, tell yourself that after you achieve your goal, you’ll reward yourself with a pizza from your favorite restaurant, or your favorite flavor of milkshake. If you’ve been worn out from all the running, reward yourself with a few days of extra rest.
5. Persistence wins the day.
None of these tips will work without the crucial ingredient of success: persistence. If all of the other tips have been ingredients in your pizza recipe, persistence is the heat that finally cooks it. Stay on track, even when things seem hopeless. You may just end up surprising yourself.
Photo Credits: mysza831
Originally posted 2009-09-04 03:16:14.
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Posted by Bike Swim Run on January 12, 2010 in
Motivation, Running
Fueled by fat?
We’re all used to watching marathons on television featuring small, skinny people move quickly over long periods of time. We might be jealous of their ability to eat a lot and still lose weight, but there is something to the low-fat look of many runners: fat is often an effective fuel for easy to moderate exercise. But is it the best fuel for runners, or are carbohydrates far more effective? Let’s take a closer look.
Difference in Intensity
The simple fact is that the body will burn carbohydrates at higher-intensity rates of exercise, and burn fat when the intensity is lower. If you plan on running sprints, carbohydrates are your fuel, no doubt.
The problem with carbohydrates is that they burn up quickly in the body and aren’t stored in heavy amounts, as opposed to fat, which always seems to be handy unless you’re ultrathin. Some studies have suggested that including more fat in your diet can help you build endurance, although it won’t necessarily fuel you for faster sprints and more impressive times.
But can you become better at running fast simply by eating more carbohydrates? The famous “carbo-loading” diet of people who plan to undergo high-intensity exercise can indeed be effective, as it maximizes the amount of carbohydrates stored in your system. Ultimately, you will only be able to optimize your diet to a certain point before your improvements will come from good, old-fashioned hard work.
Should You Eat More Fat?
Being able to run longer is an appealing idea to the runner, who’s always looking to improve their skills and abilities. However, the benefits to eating more fat might not fit you, depending on your goals. If you’re running to lose weight, for example, you’ll want your body to burn already-present fat in your system so that you slim down and trim up. If you want to lose weight, ultimately you’ll need to have a calorie deficit.
Also, eating more fat doesn’t mean you can ditch the celery and head to McDonald’s every night. There are healthy fats like olive oil that won’t do the damage to your heart of more saturated fat-rich foods. Burning off plenty of calories during running can make it tempting to eat a lot of bad food, but don’t make saturated fats a staple of your diet. You can indulge every once in a while.
Photo Credits: alexik
Originally posted 2009-09-10 03:44:50.
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Posted by Bike Swim Run on January 12, 2010 in
Running
Train on a treadmill.
For some people, there is no substitute to running outside, where the earth’s natural ups and downs make for constant challenges. For others, there’s nothing like running on a treadmill in front of a TV as it snows outside. If you live in a cold weather state, you might find yourself employing a “hybrid” of both of these thoughts, running outdoors when it’s warm and staying inside as winter rolls around.
But what if you’ve never run on a treadmill before? Will you be able to get the same benefits as running outside? You’ll be able to work yourself into shape just like you were running outside, but you’ll want to keep some of these quick tips in mind.
Join a gym before buying a treadmill. If you’ve never been a big runner, buying a treadmill all at once isn’t always a great idea. Sure, you might find yourself “forced” to use it since you paid so much money for it, but joining a gym is an inexpensive way to find out if you have the inner motivation to carry on with running indoors. Gyms also often include the same benefits you’ll get at home, such as private television sets with headphones, and being open twenty-four hours a day. Join one just for one month or two just to give treadmills a try – if you find yourself enjoying the workout, it’s a good idea to buy one.
Vary up your routine. Running on a treadmill means running in a very controlled environment. This is comfortable, but if you want to work yourself up into serious shape, you’ll want to vary up your routine to make it more challenging. You can do this by using the programs already placed into the treadmill. You can also do it manually by waiting until the television commercials – no one enjoys those anyway! If you get complacent and find that the treadmill is not helping you to break a solid sweat, you’re not doing it right.
Stick to a consistent schedule. With a treadmill in your home, it’s easy to put it off until later, simply because you know the treadmill will be there, even at night. That’s why you should stick to a consistent schedule. Decide when you’re going to run on a regular basis and stick to it. You can always modify this schedule to meet your physical needs.
Photo Credits: markomni
Originally posted 2009-12-01 03:45:38.
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Posted by Bike Swim Run on January 12, 2010 in
Running
Running on the Great Wall.
For you avid joggers, the morning or evening routine can be a welcome release from the rigors of daily life. But be honest, especially you indoor-dwellers who have been running the treadmill every day: you want a little variety sometimes, don’t you?
In this article, we won’t just tackle variety, we’ll take a look at the entire world to find some of the best jogging spots around: the kinds of places you can jog and then tell others that you once “ran at.” Maybe it’s not every man or woman’s dream to find a landmark and run all over it, but it’s yours.
-The Great Wall of China.
What’s not to love about jogging on the Great Wall of China? The only man-made object visible from space, the Great Wall is one of the largest infrastructural achievements mankind has ever made, and it’s perfect for running! Imagine cutting across the beautiful landscape of China on a flat surface carved out and constructed over hundreds of years, and you have an idea of what it might be like to jog on the Great Wall of China.
-The Golden Gate Bridge in San Francisco.
There aren’t many great urban places to jog, but the Golden Gate Bridge is one of them. The Golden Gate spans nearly a mile across the Pacific Ocean, connecting San Francisco and Marin Counties in California. That’s right – a quick one-mile jog can take you across counties! As one of the iconic landmarks of California, jogging across the Golden Bridge could also make a great story to tell.
-Copacabana Beach, Rio de Janeiro.
One of the world’s most famous beaches, this three-mile long stretch of sand is home to some of the most beautiful views on Earth. The Portugese pavement pattern that runs along the beach is almost as famous as the beach itself, and you’ll be able to make full use of it. You’ll jog through the famously beautiful local crowd while enjoying the sun on a crisp morning, and when you’re done, you’ll want to take pictures.
Want to know how to find a great jogging spot near you?
It just takes a little bit of research and effort. Even you urbanites should be able to find a safe, clean jogging spot near you. Cities on water especially have some great views – cities like Chicago, Miami, or Los Angeles. But that doesn’t mean you have to live the big-city life in order to enjoy spectacular views. Check Google Maps and ask some local joggers you know about some interesting and beautiful routes that will shake you out of your routine and back into the passion of jogging. The more you mix it up and the more you challenge yourself, the better.
Photo Credits: Dan Zen
Originally posted 2009-05-04 05:04:42.
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Posted by Bike Swim Run on January 12, 2010 in
Running
Running into Friends
Having a hard time going on your daily run because you find it so boring? Don’t worry you’re not alone. Boredom keeps many people away from maintaining an exercise routine, but it’s a very problem to fix with the right solution. This article will outline a few cures for boredom while you’re on your daily run or jog that will make you look forward to exercising.
Going to the Gym
If you’re bored while running consider going to your local gym or exercise location. Going to the gym can provide you with a social experience that you may not find whilst running around your neighborhood or park. There are often many treadmills located next to each other making conversation easy and convenient. If you don’t wish to socialize while you run you can also use the TV’s that are usually placed near the treadmills to entertain yourself. If you’re worried about the quality of running that you can accomplish in the gym you can add an incline to your treadmill. An incline can add a more realistic terrain experience that you would get while running outside.
Listening to Music
If you find music entertaining while you are sitting around, what makes you think that it won’t be just as entertaining while you exercise? Music is a great way to make your exercise much more exciting and meaningful. It’s very portable with new technology such as the IPods and other MP3 players making it very easy to listen to music on the go and wherever you decide to run. Many gyms even offer build in ear phones into their exercise equipment to let you listen to music and television programs independently.
Run With a Friend
Running with a friend is a simple way that you can make your exercise regiment much more entertaining. It may seem like a simple solution, but a simple conversation to keep your mind distracted while you exercise may be all that you need to inspire you. Working out with a friend is a great idea because it can also be done anywhere, either in a gym or in a park and neighborhood environment. One downside to running with a friend is that it may not always be convenient as you must agree on a time that it works best for both of you, as well as knowing each person’s limits while exercising.
If you follow the advice given to you in this article, you will surely find a better way to keep yourself entertained while doing your daily run. Trying new forms of entertainment while running will eventually lead you to a better exercising experience.
Photo Credits: hernan.seoane
Originally posted 2009-09-18 03:26:19.
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Posted by Bike Swim Run on January 12, 2010 in
Running
Thanks for coming to Bike Swim Run. We are going to bike, swim, and run ourselves into great shape. Of course we don’t just bike, swim, and run for exercise, but because it’s fun. We’ll discuss products for bikers. We’ll discuss products for swimmers. And of course we’ll discuss products for running. We’ll also cover some techniques for biking, swimming, and running. We’ll even cover news on all three sports. Sometimes we’ll even cover triathlon techniques. I hope you’ll join me. If this site is going to be successful, I am going to need you to be active with comments and suggestions. I can guess what you want to read about, but it’s much, much easier if you simply tell me.
Originally posted 2008-11-22 16:22:31.
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Posted by Bike Swim Run on January 12, 2010 in
Uncategorized
Trialthon Kit
When you’re training for a triathlon, you’re worrying mostly about your body. This is a good thing – you need to make sure that your exercise is consistent, that your nutrition fuels you for the program, and that you’re going to be physically ready when it’s time to go. But you’ll also need to make sure that you use the proper equipment, and are mentally prepared to use that equipment once it’s time to run the triathlon.
Since the triathlon uses three different types of exercise, you’re going to need an awareness of three different types of equipment: equipment for swimming, equipment for running, and equipment for cycling. Some triathlons will require certain types of equipment be used and will ban other types of equipment, so make sure that you know what the rules are well ahead of time.
First, let’s concentrate on the swim.
When you train for swimming and all of the other events in the triathlon, it’s a good idea to train using the same equipment you’ll wear during the event. This will help you mentally prepare for exactly what you have to accomplish: you don’t want any surprises coming up.
On the swim, you’ll generally wear a cap, a nose clip, swimming goggles and either a bathing suit or wetsuit, depending on the individual event. You might have to wear a cap provided by the event, as they tend to supply brightly-colored caps that help to spot the swimmers running the event.
Second, let’s look at the cycle.
During the cycle event, specially-made triathlon bikes will probably be used; these types of bikes aren’t the same used in strictly cycling events. Instead, they have a higher amount of emphasis on aerodynamics. Cycling clothing, a helmet, and cycling shoes will also be required for this portion of the event. Again, check with your particular event to make sure you’ll have the right equipment, or will at least be able to train on similar equipment that they will provide you with.
Third, the running portion.
During the running portion of the triathlon, the main equipment emphasis will be on the quality of shoes, socks, and underwear you wear. Running is a pretty straight-forward exercise, so you’ll concentrate on the areas that get the most pounding and friction: your feet and your netherregions. Make sure you can run comfortably for extended lengths of time before heading into the triathlon.
Individual events will have differences in how they expect you to be prepared for their triathlon, so checking out which equipment will be needed and provided is a must. Once you are armed with information, you’re ready to incorporate the correct equipment for your training program!
Photo Credits: Mat Honan
Originally posted 2009-04-21 05:23:20.
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Posted by Bike Swim Run on January 12, 2010 in
Triathlon
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