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Thursday, March 27, 2014

Simple 5K Training Plan For Beginners


Want to shake off the winter woes and shape up for summer? Try signing up for a 5k.
Running a 5K is a great goal for beginners. A lot of excitement and motivation can be generated by participating. But the best part is that even if you’re a couch potato, you can participate in a 5K event with just a couple of months training.
Creating the schedule
First things first, you need to have a clearly laid-out schedule. Running experts have created an easy, eight-week schedule for beginners to help them prepare for the 5K event.
Mondays and Fridays should be rest days, which is very critical for injury prevention and recovery. Sticking to your rest days is also important to prevent you from getting burned out from daily running.
Tuesday, Thursday and Saturday should be the normal running schedule. After warm-up exercises, you should start running at a comfortable pace and at your preferred distance. Take note, on the first week you should start at the shortest distance; increase your pace and distance on the succeeding weeks. Experts recommend that you should increase your run by a quarter mile each week until you reach 5K, which is equivalent to 3.1 miles.
You should do cross-training or strength training on Wednesdays and Sundays to increase your cardio and help your muscles adjust to the needs of running. However, if you’re feeling tired or sore after your normal running day, you should use these days as your rest days as well. It’s normal to feel tired or sluggish during your early weeks, so you must not force yourself to run or do cross-training when your body can’t do anymore.
Apart from cross and strength training, your Wednesdays and Sundays can also be a time for the run/walk combination or brisk walking for 25-30 minutes (in the first 4 weeks) or 35-40 minutes (in the last four weeks).
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Important note: The day before your 5K run should be a rest day to help your body recover from the training and avoid injuries.
With these simple steps, you can prepare yourself for the run and finish strong!

Tuesday, March 25, 2014

Simple Yet Effective Recovery Plan After A Marathon

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Do you know that after finishing a marathon race, the recovery window for your body can take anywhere from a few weeks up to several months? But more importantly, your body’s recovery depends on the strategies you employ right after the race.Here are some simple yet effective steps to improve your post-race recovery.
Immediate post-race activity
The rate at which your body recovers from the intensity of the race is largely dependent on what you do post-race. In order to help your body return to its normal resting state post-race, you should continue walking for roughly 10 minutes. Take your pictures, grab your medal and refuel, but keep on walking, as this helps your blood flow and heart rate return to its normal condition. Experts also say that this prevents the blood from pooling down your legs, which can cause fainting.
Refuel depleted nutrients
It is important to consume carbs, sodium and as well as some protein to replenish what you burned up over the course of the marathon.These body fuels are most efficiently absorbed by the bodyif done immediately after exercise, when the body is eager to absorb energy. As soon as your stomach can tolerate food, start eating. Most marathons provide bananas, yogurt and other easily digested high-carbohydrate foods. If you are the type of person that doesn’t like to eat recovery foods post-race, then a sports drink might work for you. Especially useful are recovery drinks that are specially formulated with all the nutrients you need post-race.
Get Off Your Feet
After your cool down walk sit or lay down for 1-2 hours. After this it’s time to eat and this time you should go for a proper meal, this meal should also be high in carbs
Monitor your hydration
Dehydration can still occur even after the marathon. It’s therefore important to monitor your fluid intake throughout the day. Drink fluids in small but frequent amounts to ensure that your body is replenished. You can also check your urine output for hydration – pale yellow urine means you’re well-hydrated, but dark-colored urine may indicate that you’re not getting enough fluids, so you need to keep hydrating.
Time Off
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You’re earned it, for the next 2 days no running not even cross training, instead go for a massage you’ve earned it!
The bottom line: Give your body enough time to rest after the race, so that it can reward you with a speedy recovery and help you get back on training sooner than later.

Thursday, March 20, 2014

DIY Deodorant – Use all natural ingredients, most of which are in your pantry!

DIY DEODORANT SHEA BEESWAXI have been using the spray deodorant for some months but I’ve found I also want something a bit more solid and portable so I gave this recipe a try.
So far I love how moisturizing it is and no reaction. I haven’t been able to test it under workout or high temp conditions but for daily use I have remained ‘whiff free’ according to my brutally honest loved ones!
My 1st batch was a little soft so as the weather is warming up I shall increase the beeswax for the next batch
I got all my ingredients online mostly through eBay where I can purchase tiny starter amounts for a few dollars.
I had already bought the Diatomaceous Earth for bug repelling (so far it’s been really effective) got coconut oil at trader Joes (we use it in cooking)GRATED BEASWAX
Shea butter I buy by the lb on eBay and use 2/1 with coconut oil as a general body lotion, I’ve found it to be really effective for my occasional eczema attacks so the only item I had to purchase for this recipe was the beeswax. I bought a pound block as I plan to use if for other things but I think if you just bought an ounce to just for this recipe you would have more than enough
  • Measure shea butter, coconut oil and beeswax into the upper part of your double-boilerGRATED WAX SHEA
  • Melt on low heat over bottom part of double-boiler or a pot with shallow water until beeswax melts
  • or microwave in small glass bowl in 30 second increments
  • Turn off heat and allow to cool for a few minutes
  • Add EO and vit E, then blend in arrowroot & DE.
  • Whisk vigorously to mix thoroughly to a smooth paste
Pour into container and allow to set – it doesn’t take very long
  • 30g Coconut oilDEODORANT TUBE
  • 20g Shea butter
  • 10g Beeswax (grated or beads)
  • 15g Arrowroot powder
  • 15g Diatomaceous Earth – Food Grade!
  • 10 drops of Tea Tree Oil
  • Vitamin E Oil (optional)
20-25 drops of lavender of other essential oils (optional)
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Tuesday, March 18, 2014

Ways To Reduce Post-Race Heartburn

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Have you ever had the feeling of acid going back to your esophagus while drinking a post-race recovery beverage?
If you answered yes, then you might be suffering from post-race heartburn. Exercise can trigger heartburn, especially if the lower esophageal muscles are too relaxed or too weak to function, making the food or acid in the stomach go back up the esophagus.
Here are some smart ways to reduce post-race heart burn.
Give yourself an hour or two to help your stomach digest heavy meals properly before starting a run. Running with a full stomach can cause stomach upsets and heart burn.
It is also best to perform strength training to condition yourself, as well as your digestive system, before a run.
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If you do need to eat shortly before running, rather than struggling to run on a heavy meal, eat some oatmeal instead. Oatmeal is both high in fiber and highly soluble, making it easier for the stomach to digest prior to a race.
Finally, never forget your hydration fuels to keep your digestive tract well-lubricated.

Friday, March 14, 2014

COMPRESSION APPARELS – DO THEY WORK?

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You may have seen marathoners wearing compression socks that are highly fashionable, either half-calf or sometimes full-thighs in length. These running garments are based on the concept that compression apparels can improve a runner’s blood flow to the muscle during running. Hence, it can improve a runner’s performance and aid in the post-run recovery of the strained thigh and calf muscles. But, are these scientifically proven or not? Let’s check out.
Expedite running performance – true or not?
When muscles are compressed, the blood vessels are forcefully opened, allowing more blood and oxygen to flow. This can increase the muscle’s working capacity, especially during high-intensity and endurance running. A study conducted by researchers from University of Newcastle found that improving the working capacity of the muscles can actually improve performance, but does not make runners any faster. However, the researchers pointed out that future studies must still be conducted, because in this study, they investigated a small sample size, which means that findings could still vary if conducted in a much larger population.
Improve post-run recovery – fact or myth?
When runners use compression apparels, it improves the flow of the blood in the working muscles. This can help reduce the pressure and strain in the affected muscles during running, aiding in faster recovery two to three days post-run. This concept has been supported by numerous studies already.
The verdict – compression apparels do help improve the work capacity of the thigh and calf muscles and expedite recovery period, but these garments do not guarantee a faster running performance when used.
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Saturday, March 8, 2014

ENERGY GELS – BOOST OR BUST FOR ENDURANCE SPORTS?

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Years ago, runners relied on flat colas and sports drinks as their main source of carbohydrates to keep them up and running during long endurance events like half marathons and marathons. Carrying these hydration and energy-giving drinks, however, can add up to carrying unnecessary additional weight packs during running. The rise of energy gels has been a vast improvement in recent years and these days they are a tastier solution too!
How do energy gels actually work?
Energy gels help replace the lost carbohydrates of the body. The gel’s quick consumption is necessary to promote faster recovery during running, which is why it is ideal for heavy carb-burners like triathletes, cyclists and marathon runners. Once consumed, carbohydrates in the gels are quickly absorbed in the blood to supply the brain and body with nutrients and calories needed to enhance performance levels. It also helps delay muscle fatigue and increase blood sugar levels to keep you up and running over those long gruelling miles.
When to take it?
Generally, it’s advisable to take a gel around 15 minutes before the race starts, to allow it to take effect. Since people have different digestion responses, you should check with your sports nutritionist on when is the best time for you to take energy gels. Also, make sure you’re getting enough water, as well; continue consuming gels periodically during the event to prevent dehydration and early fatigue.
The gels come in different flavors, and different nutrient composition. Be sure to read the nutrient panel on each of the gels you consume so you know exactly what’s in them.
Many contain varying amounts of these ingredients: Potassium, caffeine, maltodextrin, fructose, blend of amino acids, Ornithine Alpha-Ketoglutarate (OKG), fruit puree,. B Vitamins, Ginseng extract.
* Look for gel’s that contains multiple sources of fuel (like glucose and fructose) will keep your system energized faster and longer.
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Tuesday, March 4, 2014

NEVER STAY “DRY” – KEEP YOURSELF HYDRATED DURING A MARATHON

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There’s only a few days left before the LA Marathon. After a week of rain in Los Angeles the forecast for this weekend's marathon is in the high 70’s making it really necessary to watch your hydration during the event. Experts agree that it’s vital runners keep themselves well-hydrated, so here are two simple yet effective tips to keep your hydration at good levels during the marathon.
Starting it slow
It really helps to execute a good plan at the start of the race - marathon runners know that it is really important to preserve energy for the later parts of the race. Never let the anticipation and adrenaline rush push you into a fast start. You need to start slow to let your body adjust to its rhythm and conserve both your energy and fluid levels, which you will need throughout the run.
Take water station breaks
Over the course of the marathon, there will be water stations or hydration zones, with drinks provided by Arrowhead and Gatorade which you should not miss, you need to replace those lost fluids even if you don’t feel sweaty. By the time you actually feel thirsty you are already in a state of dehydration, it’s better to take a few seconds off your time and finish the marathon fully hydrated than try to save those few minutes by running on by and face perhaps not finishing the race due to unexpected dehydration.
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