Marathon Countdown
Monday October 6, 2008
It'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.
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Photo by Ezra Shaw/Getty Images
Study: Listening to Music Increases Endurance
Friday October 3, 2008
New 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.
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Source: Brunel University. "Jog To The Beat: Music Increases Exercise Endurance By 15%." ScienceDaily 2 October 2008. 2 October 2008.
Discussion: How Can I Stay Focused and Not Give Up?
Thursday October 2, 2008
Running/jogging forum member "nosurrender" is a new runner who asks: "Does anyone have any mental games or strategies that they use to stay focused and not give up even when that is all I want to do? I know it will get better as I get in better shape, but in the meantime, I need help!"
Share your suggestions and see what advice other runners give to her.
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Wednesday October 1, 2008
Have you ever seen a skinny runner on the road or at a race and thought, "They're so lucky to be naturally thin." Well, contrary to popular belief, those thin runners usually need to work at it. They follow healthy eating and lifestyle habits that help them maintain their svelte physiques.
For example, skinny runners make sure that running is a priority in their lives. They don't let excuses get in the way of their running. They know that there may be times when their motivation is lacking, but they have plenty of motivation strategies to get them through the tough times. Runners who stay thin try to be selfish when it comes to fitting their runs into their busy lives because they know the important physical and mental benefits they get from running.
Want to be like a skinny runner? Follow these tried-and-true strategies to lose weight and keep it off.
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