Tired? Burned Out?
If you plan on going from running zero to race hero, it’s an understatement to say that it’s not quite as easy as it looks. Even if you set your goals low – such as training for a 5K or a 10K – then you still have to think about some potential issues that can come from training incorrectly along the way. Don’t blame yourself – after all, you’re a rookie to this “running” thing. Instead, you should ask yourself how you can get started in those crucial first couple of weeks that you start training.
Don’t overexert yourself and burn out.
One problem many people face is that they’re impatient – they want the progress and the results all at once. While it’s generally true that the harder you work, the better you’ll do, it might not be ideal to simply jump in your new running routine and burning yourself out quickly.
Why? For one, you might not like the results. Aches and soreness will come with overexerting yourself, and if you’re a rookie, you have no reason to expect that this isn’t the norm. In fact, you may chalk it up to being one of the “necessary pains” involved with training, when really this might not be the case.
You certainly want to put in plenty of hours and remain committed to your goals. But that doesn’t mean you’ll accomplish everything in the first two weeks. Wouldn’t you rather take your first two weeks slowly if it means you’ll stick to your goal longer? Give your body some chance to adjust to your new lifestyle; then hit the accelerator.
Well, don’t take it too easy, either.
What? I just got done telling you not to overexert yourself, and now I’m saying “don’t take it easy”? When will I make up my mind?
There’s a problem with both going too hard and going too softly in those first two weeks of training. One can lead you to burn out; the other can lead to hardly any progress at all. If you’ve never ran before, you should expect it to not necessarily feel pleasant at first. This doesn’t mean you’re overexerting yourself – it might simply mean you’re pushing yourself out of your comfort zone.
Training is essentially the process of expanding your comfort zone while letting your body adjust and improve itself. If you don’t challenge yourself enough in the first two weeks, you can easily get bored or feel like you haven’t made any strides at all. So make sure that you challenge yourself without overdoing it.
Photo Credits: space.game
Originally posted 2009-06-05 05:28:40.
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Posted by Bike Swim Run on September 3, 2010 in
Running
For many people, “running” is synonymous with “suffering,” plain and simple. But running is still a popular sport these days, and has been one of the most basic activities a human can pursue since – well, since there’s been humans. If you’re an avid runner and have been looking to expand and grow into bigger challenges, this article is for you.
What form of exercise is more difficult than the hill run? I’m not sure they’ve found one yet, depending on the incline of the hill. Today’s treadmills even contain incline adjusters so that people can simulate running up a hill. But true hill runners know the honesty and purity of running up a real hill, a straightforward obstacle that can be conquered.
Here are five reasons you should hill run.
- High intensity yields high results – In exercise, anyone will tell you there essentially three variables: duration, intensity, and frequency. Increase any of these variables, and your strength and endurance increase. With the hill, it’s all about intensity – and once you get really good, it becomes about duration.
- Jerry Rice’s “Hill” is legendary – NFL legend wide receiver Jerry Rice was famous for his cruel workouts – workouts he imposed on himself – and they included liberal amounts of hill-running. Even other top-notch athletes at the apex of the football world had trouble keeping up with Rice on his most demanding workouts. The infamous “hill” helped Rice, and other players like Walter Payton, reach new heights of greatness and longevity. Even recent running back Tiki Barber began running hills – right before his breakout season.
- You know you’ve worked out – After running hills, your quadriceps feel funny, your legs feel either light or heavy, and you want to either throw up or pass out. While you want to take all exercise – even high intensity exercise – in moderation, there is a little voice in your head that will still say “yeah, baby.” That’s because confidence from hill-running is confidence you can’t buy in a car. With hill-running, you are the car, and your legs are the engine.
- You’ll gain an edge over other runners – Hill-running is a great way to improve your overall running, and once you’ve done enough running up hills, you’ll feel like running without any incline is a piece of cake.
- Cardiovascular health – It’s not just about running faster and better – it’s about building a cardiovascular system that will improve your quality of life. Hill-running puts some serious stress on your body, but if you take a healthy attitude and practice it moderately, you will reap some serious benefits.
Originally posted 2008-11-25 04:55:21.
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Posted by Bike Swim Run on September 2, 2010 in
Running
Spice up your routine.
In many ways, the treadmill can be an invaluable tool for the obsessive runner – not only can you avoid running when it’s excessively cold, rainy, or hot outdoors, but you can have a tight control over the speed and resistance through which you run. But for many people, the treadmill can be the scourge of their running routine, making them feel bored and complacent. How exactly can you spice up your treadmill routine and keep that winning edge? Here are five tips for doing just that.
Tip #1: Challenge yourself. It sounds counter-intuitive, but sometimes the way to make the treadmill more attractive is to actually make it harder. If you’re running at a gym and watching a TV program, try increasing your speed during the commercials. If you have a thirty-minute running routine, try doing a sprint for one minute every five minutes. Make sure you’re pushing your boundaries in a healthy way – you want to feel good about your session when it’s done. And to feel good, you’re going to have to feel like you’ve accomplished something different.
Tip #2: Add weights. No, you don’t want to be doing bench presses from the relative instability of a machine that’s constantly moving, but you do want to make things interesting. So grab a couple of five or ten-pound weights and get moving. This is also a great way to make sure that your workout keeps its intensity, as well as work your upper body while engaging in a predominantly lower-body workout. Add a few punches with your strides and eventually you might find it takes a little more weight to challenge you.
Tip #3: Set weekly training goals. Sometimes, your long-term goal isn’t enough to keep you motivated. If you want to put your treadmill to the fullest use, try setting small mini-goals that keep you feeling like you have something to fight for – this very week. If that’s still too much, start with even smaller daily goals.
Tip #4: Take full advantage of hiking programs. Some treadmills come with pre-programmed hiking programs that simulate walking up and down hills like you’re out there in nature. If you have one of these, try it out! The varying speeds and inclines will keep you on your toes. If your treadmill doesn’t have one of these, try making your own up.
Tip #5: Break up your treadmill workouts into segments. If all else fails, try breaking up a tough treadmill day into different segments – for instance, a half-hour treadmill run can be turned into three ten-minute jaunts. You can even try to increase the energy of each of these jaunts for an added challenge.
Photo Credits: lu_lu
Originally posted 2009-06-04 10:28:05.
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Posted by Bike Swim Run on September 1, 2010 in
Motivation, Running
That first ride...
For many aspiring cyclists, it’s easy to make the initial purchases – some safety equipment like a helmet and reflectors, a solid bike. But the problem comes when it’s actually time to put these products to use and get your butt off of the couch and into the world. So how tdo you take that first cycling ride that you’ll enjoy – and one that will actually build a momentum toward a healthier lifestyle? In this article, we’ll explore exactly that.
First, realize that many beginners – and even many advanced cyclists – are just like anyone else. Not everyone wants to take a bike ride at any given moment. It’s not always to make a drastic life change, so don’t beat yourself up if you haven’t made that leap yet. We’re going to discuss exactly how to get it going, so keep your chin up and keep your expectations in the positive – you will become a regular cyclist!
When cycling experts teach people how to get “newcomers” to cycling back for a second ride, they employ a few strategies, and in order for you to take your first successful bike ride – the first of many – you’ll want to echo some of those strategies.
Set your expectations lower than you think they should be. This might seem counter-intuitive, as you want to set high, inspiring goals, but in order for you to build a habit, you’ve first got to establish a pretty low “criteria for success.” What does this criteria refer to? It simply means the standard you set for yourself that allows you to feel a feeling of forward momentum and progress. If you want to jump right into cycling and go 100 miles a day, that kind of energy will probably be unsustainable and you’ll be more tempted to give up.
Instead, manage your expectations and tell yourself one thing: “I just want to get outside and push the pedals. That’s it. If I do that, it’s a success. Anything else is bonus.” Once you’re pedaling, feel free to stay out as long as you like. The pressure will be off of yourself because you’ve set a low standard of expectations. Then, as you build up a daily habit of riding your bike, you progressively raise these expectations even while making sure you, at the very least, get your butt off of the couch.
If you want to take a successful first bike ride, don’t worry about being great. Just worry about doing it. Many people look to avoid mistakes as much as possible – don’t worry! Mistakes are inevitable. They’ll help you learn, and the “burn” you get from a good cycling run will help you build muscle for the next one.
Photo Credit: Francois Schnell
Originally posted 2009-05-08 05:45:42.
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Posted by Bike Swim Run on August 31, 2010 in
Biking
Swimming in the Lake.
If you’ve been a “swim rat” at your local YMCA, then you’re probably used to swimming indoors under tightly-controlled conditions. When you decide to take a dip in a natural lake while on vacation or visiting friends, it won’t take long before you notice just how different swimming in natural lakes can be. Sure, your form will be the same, but just about everything else will be different. With that in mind, here are some tips that will help you swim in natural lakes comfortably.
First, remember that in most natural lakes, creatures and plants are generally harmless. You’ll want to pay heed to any safety warnings, of course, but if you brush against some seaweed or see some fish not far from your location, there’s a good chance that you’ll be just fine. Lake water is darker than the always-clean indoor pools you’re used to, but you’ll have to be fine with swimming in a little bit of mystery. After all, there’s a good chance you don’t want to see all of those rocks and seaweed anyway.
Next, remember that the lake’s temperature should be a big issue if it seems like it may be too cold for you. Sometimes you can swim in lakes and you’ll “adjust” to the coldness, but if you find that your body is not adjusting after just a few minutes, it’s probably best to just get out before your body temperature gets too low. This is usually only a problem when you’re swimming closer to the winter months, but it’s a good idea to respect how powerfully a lake’s temperature can affect your body.
You’ll want to be aware of other people in the lake, as well. Is someone riding jet skis around? Is there a fishing boat nearby? These dangers aren’t present in the controlled situation of an indoor pool, but if you’re out in the open water, you’ll have to respect other peoples’ space, as well.
Also, you’ll want to be aware of your own limitations. If you think you can swim across a lake, but don’t really know how long you can swim before getting too tired to go on, then don’t swim across that lake. Only people with a lot of experience who know their limits should tackle these kinds of adventures.
One last bit of advice: unless something is threatening your safety, it’s always best to jump right in! Chances are you’ll encourage others to join you.
Photo Credits: Mike_fleming
Originally posted 2010-01-12 03:40:35.
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Posted by Bike Swim Run on August 30, 2010 in
Safety, Swimming
Biking on roads.
Bike riding is some of the most fun and intensive exercising that you can get. Is it important where you decide to ride your bike, however? Like any other exercise, where you decide to ride your bike can create varying levels of enjoyment. How many different places are there to ride a bike though? This article will outline a few places that you can get your bike riding done that may offer a refreshing environmental feel.
* Neighborhood- Perhaps the most obvious and overlooked spot for bike riding is right in the heart of your neighborhood. It’s convenient and fun to just to be able to walk out your door and get started on your exercise routine. If you’re finding yourself bored riding through your neighborhood try to find a neighbor or friend that also enjoys riding their bike. It’s always more enjoyable to ride in groups.
* The Park- Another outdoor favorite, the park offers a great natural feel while you ride. Parks are ideal because they’re full of other bike riders and exercisers creating a sense of community. Parks often have bike trails and set measured paths that tell you exactly how far you’ve ridden because they’re such a hot spot for people to exercise.
* The Gym- This may raise questions like, “how do I ride my bike in the gym?” Well, not only are there stationary bikes, but there are also bike tracks within many gyms. Stationary riding can be appealing for many people because you can socialize with the other riders or watch that TV’s that most gyms provide to their clients. It’s important when considering a gym if you will actually have the time to make it to and from the gym if you have a busy schedule.
* Wherever!- What does wherever mean? Well, it means that you should try to ride your bike as much as possible, wherever you go! Many people have become accustomed to riding their bike anytime they need to go to the grocery or to get a bite to eat. Riding bikes to work has also become very popular, it’s important to always make sure you give yourself enough time to get to work if you decide to ride your bike.
Bike riding continues to grow in popularity as one of the choices for cardio exercises. It’s important that you find a place that you enjoy riding your bike because you will be able to ride longer and to enjoy your ride if you prefer the location.
Photo Credits: ndanger
Originally posted 2009-09-29 03:48:14.
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Posted by Bike Swim Run on August 29, 2010 in
Biking
Is Runner's High Possible?
You’ve probably heard the term – the “runner’s high.” Quite simply, it refers to the way your brain is effected by a long amount of constant physical exertion – your body adapts by sending endorphins through the body, giving you a feeling of mild euphoria, even while you body grinds against itself, pounding the pavement, propelling yourself forward in a constant struggle. If running is so hard, why are so many people into it – is this runner’s high a real phenomenon?
First, have you experienced a runner’s high?
A rule of thumb is generally that if you have to ask, you haven’t. Depending on your level of development, a runner’s high can take a good amount of exercise before it’s triggered – maybe 40 minutes into your run, even. If you’ve just been jogging for 5 minutes at a time, there’s a good chance that you haven’t come into your own yet. Perhaps you haven’t been pushing yourself out of your comfort zone enough.
Those who have experienced the runner’s high feel a very compelling reason to exercise frequently – not only does it make them healthier, but it makes them feel better about themselves. Even after a run, the hormones running through your body can be enough to make you feel great. And it’s an intrinsic high – it takes no drugs, no food, and no alcohol to feel that great.
But what if the runner’s high is just a placebo effect?
What if anyone can feel good about their favorite activity simply because they enjoy it? Is there really science to back up the runner’s high?
At this point, the details are sketchy. As our knowledge of the human mind expands, we’ll learn more about how the brain responds to exercise. But those who have been running for a while will be able to tell you that there’s no “self-convincing” happening. The runner’s high seems to happen to them, rather than them inventing this kind of feeling.
To really answer this question in a way that satisfies you, you’ll have to experience it for yourself. If you’re interested in running or the runner’s high, you can go out and search for your own runner’s high simply by pushing yourself out of your comfort zone and forcing your body to adapt to new circumstances. If, after some time of pursuing the runner’s high, you don’t experience it, feel free to try something else. But those who have pursued running seriously know why they do it – and they can’t wait for that next runner’s high. Will you feel that good about making an investment in yourself and your body?
Photo Credits: mikebaird
Originally posted 2009-05-11 05:50:32.
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Posted by Bike Swim Run on August 28, 2010 in
Running
No Cannonballs
Swimming is one of the most popular summer activities for your children, but it can potentially be dangerous if you have not explained a set of rules to your children. So what rules are reasonable and what should you expect your kids to behave like? This article will list a few basic rules that will make your pool or local pool a much safer environment for your children.
Never Go Alone
The most important advice you can give to your children is to never swim without proper adult supervision. Explain to them that they can get seriously hurt and possibly even drown, even if they are being very careful. You need to explain to them who’s an acceptable authority, such as parents, grandparents or a lifeguard. While explaining to your child the dangers of swimming alone, it’s important that you don’t scare them away from swimming. Being cautious is a good thing, but you need to explain to them that everything will be okay if someone is there watching them.
Watch the Weather
Something that not all children understand is how weather plays a role in whether they are able to swim or not. You need to explain to them that at the first sign of thunder of lightning that they need to get out of the pool as fast as possible and take refuge inside. This is a very easy rule to enforce if you’re at a public swimming location because everyone will be escorted out of the pool by the lifeguard and staff. Once your child sees that everyone agrees that it’s too dangerous your child will understand that this isn’t just some rule that you’re making up.
Slow Down
Going to the pool is often an exciting experience for most children and as such it’s very easy for them to get too excited. Overexcitement leads to pushing and reckless behavior like running near the pool. You should explain to your child that it’s very easy to slip when running around the pool and that they can be as excited as they want once entering the water.
Diving and Pool rules
The last thing you should explain to your kids is the safety rules that they need to obey when entering the pool. If your child is extremely young it may be needed to explain to them that swimming in the deep end of the pool can be dangerous because of potentially getting tired. More importantly tell your child that diving is okay in specified locations but they need to be absolutely certain that the water is deep enough before entering.
When taking your child to a pool safety is important, but don’t overprotect your child. If you spend the entire trip explaining rules and telling them to calm down they won’t have any fun. Lighten up and have a little fun and your child will see that going to the pool is a great experience.
Photo Credits: freeloosedirt
Originally posted 2009-10-09 03:02:43.
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Posted by Bike Swim Run on August 27, 2010 in
Safety, Swimming
Swimming underwater.
After the success of swimmers such as gold medalist Michael Phelps, you may wonder, why is swimming considered to be such a great exercise? Swimming is one of the most intense exercises that utilizes all the major muscle groups of body, which makes it one of the best calorie burners and cardio endurance exercises. Are there any other good reasons to swim though? This article will provide you with a few reasons why you should definitely take up swimming if you have a pool or natatorium readily available.
Weight Burner
Being a cardio exercise, swimming is a great way for someone to burn off a mass amount of calories while building their endurance. Since it’s a cardio exercise that means you’re putting a healthy strain on your heart and causing it to work harder, which in turn helps your body to burn off more and more calories. It’s also been joked about that swimming in public helps to inspire you to lose weight because of all the other people that are watching you.
Social Experience
Swimming is a great way to meet people, especially if you’re going to a beach or natatorium to do it. Many pools have club memberships meaning that you may see the same people there every time you decide to go for your weekly swim. You may be able to develop a healthy relationship with many of the people to make your swimming experience less boring. You can also join many of the club groups that meet at pools, such as swim teams to add a competitive element which might make your exercise more inspiring and exciting.
Variety
Swimming can be done indoors and outdoors, and often many gyms and clubs offer both an indoor and outdoor pool. In addition, remember that you can also swim in lakes, rivers and even the ocean. All it takes to go swimming is some safe water and your body, no extra equipment is required. This can give swimming a more adventurous feeling and perhaps that’s what you’re looking for.
Fun
Simple advice, isn’t it? This is one many people often look when they’re looking for an effective exercise. Remember, that while you may be trying to lose weight or gain endurance, that it’s important to enjoy what you’re doing and that swimming is very fun. If you’re not having fun while swimming than perhaps you should find a new exercise.
It’s important to remember that while there are many great exercises out there; swimming is one of the most accessible and effective cardio workouts that you can get. It’s a fun exercise that works every major muscle group in your body, so what are you waiting for? Get in the pool!
Photo Credits: deskounlmtd.net
Originally posted 2009-09-21 03:30:27.
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Posted by Bike Swim Run on August 26, 2010 in
Swimming
Run for speed.
Some people run for the pure endurance and slow, stable physical exertion involved: heading out into the woods, up a hill, or out into the distance can feel exhilarating even at slow speeds. Other runners, however, find this kind of
training boring: they want the speed. And even if you’re slow to start out, there are ways to improve the way you run in order to maximize efficiency, increase speed, and up your fitness. Here are five tips for more efficient and effective speed
training.
Tip #1: Build a base of physical fitness first.
Don’t worry about speed the first time you head out. Why? That kind of training can lead your unprepared muscles to cramps and even pulls. You’ll want to make sure that you have a solid base of physical fitness first – make sure that you can run around thirty minutes four times per week without stopping or feeling overexerted. Ironically enough, having the patience to properly train your body can lead to greater speed.
Tip #2: Make sure you’re warmed up.
Speed training makes you more likely to suffer an injury like a pulled hamstring. If you’re not warmed up, you could be increasing the chance of seeing this type of injury. How do you warm up? Don’t follow the cookie-cutter approach necessarily; instead, listen to your body in terms of walking, jogging, and stretching. When you feel loosened up and ready to break out into a burst of speed, you should be ready to go.
Tip #3: Vary your speed from slow to fast.
Many people are all about speed, speed, speed. And that’s fine. But you don’t want to train one-dimensionally. In order to effectively train, make sure that you vary up your speed – from your speed training bursts down to simple walking. This will help promote your body’s durability and endurance, making you more flexible in the demands you place on it.
Tip #4: Rest smart.
It’s not enough to work smart, you have to rest smart, as well. This means making sure you set aside plenty of time for sleep, take days off, and listen to your body when it tells you what you need by how it feels. Don’t be afraid to rest.
Tip #5: Feel the wind in your face.
Lastly, remember that running fast is supposed to be fun. There was probably a time in which you ran around the playground at school, simply enjoying the wind in your face as reason enough to exercise. Don’t make things too hard on yourself; instead, enjoy the speed you’re currently at and feel how blazing you already are. This will help build confidence.
Photo Credits: San Diego Shooter
Originally posted 2009-07-30 05:25:45.
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Posted by Bike Swim Run on August 25, 2010 in
Running
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