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Running and JoggingzGR='ca-about-health_js';var ziRfw=0;function zIpSS(u){zpu(0,u,280,375,"ssWin")}function zIlb(l,t,f){var u=new Array([["1/XJ/W9","1/XJ/WP"],["1/XK/WB","1/XK/WQ"],["18/15m","1/XL/WR"]],[["18/15o","18/1Pp"]],[["1/XJ/WA","1/XJ/WP"],["1/XK/WC","1/XK/WQ"],["18/15m","1/XL/WR"],["18/15o","18/1Pp"]]);var p=l.parentNode.parentNode.parentNode.parentNode.id=="oC"?0:1;var clk;if(arguments.length==3){if(t==1){f=0}if(t==2&&!zIos(l.href)){f=3}clk=u[t][f][p]}else{var c=l.parentNode.parentNode.className;var t=c=="obE"?0:(c=="obS"?1:(c=="obO"?2:-1));var f=t==0?2:(t==1?0:(t==2&&zIos(l.href)?2:(t==2&&!zIos(l.href)?3:-1)));clk=u[t][f][p]}if(!clk)clk="18/15p";zT(l,clk)}function zIos(u){var r=(u.indexOf("&zu=")>0&&(u.substr(u.indexOf("&zu=")).indexOf("about.com")>0)||u.indexOf("http://")0)?false:true;return r}zOBT=" Ads"
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You Know You're a Runner When…: Once you've been running for a while, you realize that you have certain habits and say things that only fellow runners can understand and relate to, such as referring to five miles as a "short run." See how many of these "You Know You're a Runner When…" items you're guilty of.
Cartoons for Runners: Recognize yourself in any of these?
Jokes for Runners and Walkers: Telling jokes is always a good distraction when running with others.
Comments (0)PermalinkShould I Stretch Before or After Running?Wednesday October 8, 2008I talk to lots of runners who are confused about whether they should stretch before or after running, or both. Now a new study offers more evidence to suggest that it's best to not stretch cold muscles and wait until after your run to stretch.
Researchers from the University of Nevada Las Vegas found that two common pre-running stretches for the hamstrings and quadriceps may actually reduce performance by decreasing leg power. "Developing flexibility is important for reducing sports injury, but the time to stretch is after, not before, performance," said UNLV kinesiology professor and study co-author Bill Holcomb.
Related Links
Does Stretching Help Performance?
How to Warm Up Properly
Tips for Stretching
Source: Samuel, Michelle N, et al. Acute Effects of Static and Ballistic Stretching on Measures of Strength and Power.
Journal of Strength & Conditioning Research. 22(5):1422-1428, September 2008.
Comments (1)PermalinkMarathon CountdownMonday October 6, 2008It's fall marathon season and with lots of big marathons coming up in the next couple of weeks (Chicago, Marine Corps, New York City), many runners have already begun or will soon be starting their tapering period.
During the last couple of weeks of your training, it's important that you taper, or cut back your mileage, to give your body and mind a chance to rest, recover, and prepare for your marathon. What you do and don't do during your tapering period can really make or break your race experience. Here are a couple of tips to keep in mind for the last two weeks before your marathon:
Resist the urge to run longer and harder during this time. You're not going to make any fitness improvements with two weeks to go before the marathon. Try to remember: Less is more. Running less reduces your risk of injury, gives you time to rest and recover, and allows your muscles to store carbohydrates in preparation for the big race.
Eat a diet rich in complex carbohydrates (whole-grain breads, pasta, and cereals), and drink plenty of fluids. In the week before your marathon, about 65-70% of your calories should come from carbs.
Sleep is also an important part of the tapering process. You don't need to sleep for excessive amounts of time, but try to get at least eight hours a night.
Get more marathon tapering tips.
Related Links:
Marathon Packing List
What to Do the Day Before Running a Marathon
Running Your First Marathon
Photo by Ezra Shaw/Getty Images
Comments (0)PermalinkStudy: Listening to Music Increases EnduranceFriday October 3, 2008New research from Brunel University in London reveals what many runners have known for years: Music can help you run longer. The study, due to be published in the Journal of Sport & Exercise Psychology, found that carefully selected music can significantly increase a person's physical endurance and make exercise a more positive experience.
Thirty participants ran on a treadmill while listening to pre-selected rock or pop music, including tracks by Queen, the Red Hot Chilli Peppers and Madonna. They were asked to keep their cadence in strict time with the beat. Reseacher Dr. Costas Karageorghis found that, when carefully selected according to scientific principles, music can enhance endurance by 15% and improve the "feeling states" of exercisers, helping them to derive much greater pleasure from exercise. The exercisers remained positive even when working out at a very high intensity and close to physical exhaustion.
Of course, I can't report on these findings without including a running safety warning. Although running with music can help you run farther, it's best that you only use your iPod or other music listening device while on the treadmill. If you have to listen to music while running outside, keep the volume very low or leave one earbud out, so you can still hear what's going on around you.
Related links:
Running Music Playlist: Top 40 Songs
Running Music Playlist: Power Songs
Running Music Playlist: Hip Hop Songs
Can I Run With Music?
Source: Brunel University. "Jog To The Beat: Music Increases Exercise Endurance By 15%." ScienceDaily 2 October 2008. 2 October 2008.
Comments (1)Permalink See More Blog EntrieszSB(2,5);Free Running / Jogging Newsletter!Sign Upif(z336>0){w(''+ap[0]+at[4]+as[0]);adunit('','','about.com',ch,gs,336,280,'1','bb',3);w('')}if(z155>0){w(''+ap[0]+at[4]+as[0]);adunit('','','about.com',ch,gs,336,155,'1','ps',4);w('')} Discuss Recent Blog Posts Lighten Your Mood With Running Humor Should I Stretch Before or After Running? Marathon Countdown Community Forum New posts to the Running/Jogging forums:Foot PainRecoveryJogging & heartrate if(zp[7].d){Dsp(zp[7],'ip')}if(zp[4].d){Dsp(zp[4],'ip')}if(zp[11].d){Dsp(zp[11],'ip')}zSB(3,3)Explore Running & JoggingMust ReadsGet Started With RunningRunning for Weight LossCommon Running MistakesYour First 5KTop 40 Running MusicMost PopularGet Started With RunningRunning for Weight LossRunning Music Playlist: Top 40Train for Your First 5K7 Secrets of Skinny RunnersSearchBy CategoryRunning for BeginnersShoes/Apparel/GearRunning and Weight LossInjuries and IllnessHalf-Marathons / MarathonsTraining EssentialsSafety/WeatherNutrition and HydrationMental Training/ MotivationRace TrainingGroup TrainingTreadmill RunningTrail RunningWomen's RunningWhere to RunsplitList(gEI('bc2').getElementsByTagName('ul')[0]); More from About.com Work Hard, Travel EasyThe best tips for business travelers. Dog CareGet tips on training and caring for dogs of all ages. 48 Hours in VegasPlan a hot weekend in Sin City. Hotel AdviceThe must-stay hotels worldwide. Browse All About.comprepareTools();zCi();validateForms();Running & Joggingvar h2=document.getElementsByTagName("h2")[0];if(h2.getElementsByTagName("a")[0].firstChild.nodeValue.length>28)h2.className="long";HomeHealthRunning & JoggingMost PopularLatest ArticlesAdd to: iGoogleMy Yahoo!RSSAlso from About.com:Calorie Count PlusUCompareHealthCareAdvertising InfoNews & EventsWork at AboutSiteMapAll TopicsReprintsHelpUser AgreementEthics PolicyPatent Info.Privacy PolicyOur StoryBe a Guide©2008 About.com, a part of The New York Times Company.All rights reserved.![]() var tcdacmd="dt;da"; |
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