Marathons Raise Money for Charity This Thanksgiving

As Americans celebrate Thanksgiving with turkey, stuffing and pumpkin pie, runners across the country are raising money for those less fortunate so they can enjoy a good Thanksgiving meal. These traditional marathons are often called “turkey trots” and are held on Thanksgiving Day or Thanksgiving weekend.

Sometimes the events are a fundraising marathon for a local food bank or charity, or sometimes they are a fundraiser for a particular person or group of people. The entry fees go to the fundraising cause, and that can really add up. A church marathon team recently raised $500,000 for 2 villages in Zambia so they could have clean water.

If you can’t pay the entry fee for a marathon, or you’re not a runner, volunteer your time. Races always need volunteers to give out water at the water stations or other tasks on race day.

And if you can’t volunteer at the race, at least volunteer your time in other easy this holiday season. Visit a patient in the hospital. Bring something they would appreciate, like books, toys for kids, or special treats. Visit someone in a nursing home.

If you’re a runner, are you going to be entering any marathons that give to charity this year?

 

 

Hill Running: Benefits and How to Run Properly

Being a hiker and a runner, hill running is a great way to combine the two. If I can’t get to the mountains to hike, hill running through the streets is the next best thing. Here is an article about how it benefits you as a runner and how to do it the right way:

Hill running is something that runners may not like to do, but know that it will make them a stronger runner. Hills are not easy, but they can get easier for you to maneuver. There are several benefits of running hills. Read on to find out how hills can benefit you as a runner – and the proper way to tackle hills.

Running hills will strengthen your calves, hamstrings, quads and glutes more so than running on flat surfaces. This will definitely make you a stronger runner and will make running seem easier on all surfaces. Strengthening these muscles will also help prevent injuries from running.

Hill running will also help you to get faster. Believe it or not, the same muscles that you use to run hills are the same ones that you use for speed work. So, when you come to a hill, just remember that it has many advantages for you. Running hills are something that many runners put into their schedule about once a week to make them a stronger runner.

To properly run hills, you want to maintain the effort that you were with when you started up the hill. Yes, you will run slower up the hill, but you make it up the hill without running out of breath when you reach the top. Your stride will shorten slightly as you go up the hill depending on the degree of incline. Then, you will lengthen it back out to normal as you reach the top of the hill.

You want to run up the hill with your back straight – or maybe leaning a little. Many runners make the mistake of hunching over as they run up a hill. This will hamper your breathing as you run up. Make sure that you are looking straight ahead – you don’t want to keep looking at your feet. Running with incorrect form will make hills seem a lot tougher than they are.

Your arm swing is important to getting up hills, also. Your arms should be moving forward and back as you normally do as you run. Also make sure that are not clenching your fists. This will make you overly tired and will also restrict blood flow through your arms as you are pumping them to run up the hill.

With knowing how hills benefit you and help you become a stronger runner, you may just learn to like running them. Especially if you are using correct form.

Running is a simple sport – but there are also many things that you need to know and be aware of. Sign up for my Free weekly newsletter at Runner For Life for advice to stay out on the roads and keep running for life.

Running Tips – Keeping a Running Journal

As a business owner I have to keep records of everything from taxes to inventory to distributors. But as a runner I’ve never kept a running journal. Maybe I should. Keeping track of things and actually writing it down on paper kind of forces you to remember and quantify what you’re doing.

If you want to improve you need to know where you started and far you’ve come. It also helps define what works and doesn’t work in your routine.

Here’s a great article from Judy Micks on the importance of keeping a running journal:

Running logs are great to have! And, they don’t have to be fancy. You can just use a plain old notebook if you want. The important thing is to get the information down.

Here are my top 5 reasons to keep a running log:

1. Keeps you motivated. A running journal can keep you focused on your goals. You can look back over your week and see the miles you’ve accomplished. It can get you excited for the next week and the next…

2. Future injury prevention. If you incur an injury – you can look back over your log and see where the problem may be. It could be running too many miles too soon, too many hard runs in a week, too many miles in a pair of shoes, etc. Knowing this information is important and can keep you from making the same mistakes again.

3. Confidence. Your running journal can give you the confidence and the positive attitude that you need to accomplish your running goal. If you are planning a big race, the week before can really mess with your mind. You can look back over your log and see the miles that you’ve put in and “know” that you can do it!

4. Planning future training. If you’ve trained successfully for a race – you ran a great time, felt good the whole race, finished strong, don’t you want to know how you did it? Your journal can show you how you prepared and then you can use that as a guideline to plan for your next race.

5. Personal running history. This is my personal favorite! I’ve kept a running journal for every year that I’ve been running. I love to go back and read through them. What was going on at that time, who I ran with, what I may have seen on the road, etc. It’s a great diary!

So, whether you’re a super serious runner and racer – or you strictly run for the fun of it, a running log is important to have.

Now, let’s see what you should include in your journal. Here are my top 7 things that I feel should be included:

1. The route you ran and the distance covered. I’ll include things like the terrain, if there was a lot of traffic that day, etc. Also, if it was a treadmill day.

2. Time it took to cover distance. I’m not too hung up on time, but I do like to keep track of it. The time is important if you are training to break a certain time for a race.

3. Weather conditions. I’ll record temperature when I started and when I finished. Also, if it was rainy, humid, foggy, windy, etc. Anything that may have affected the run, including the time of day (morning, afternoon, night).

4. What type of run it was. Was it an easy day, long run day, speed work, etc.

5. How you feel after the run.

6. What shoes worn during run. I like to do this so that I keep track of how many miles I have on a pair of shoes.

7. Anything that may have happened during the run. Sometimes this is my favorite part. Finding money along the road, people I may have run with, animals I may have seen – just anything that notable. It’s so much fun to go back and read old running journals!

Your running journal is your personal diary. There are no set rules on what you put in there. Make it your own. The important thing is to have one.

Visit Running Tips for other tips for staying out on the roads. You can also sign up for my Free weekly newsletter at Runner For Life.
This is a good list for runners to follow in regards to starting and keeping a running journal. It’s quick and easy and will keep you on track. Put it in a place where you’ll see it every day. It’ll remind you to keep improving on what you did the day or week before. Just get started!

Dehydration and Runners

Water is one of the most important things a runner can consume. About 60% of a runner’s total body weight is water. Water helps maintain body temperature, improve digestion, and helps with circulation and excretion of wastes.

If a runner doesn’t drink enough water, they won’t able to sweat adequately, and this is how body temperature is regulated. If they don’t drink enough water their body temperature will rise. This can negatively impact physical performance and will eventually cause dehydration. Even a very small amount of dehydration can impact a runner’s athletic performance. Thirst is not an indicator of dehydration. Dehydration can happen before an athlete even becomes thirsty.

The body will pull water from its reserves when it’s deprived of fluids to maintain a safe body temperature. If the body is chronically low on water, a variety of hormonal changes can occur. Extra water should be taken to avoid an imbalance if a runner is drinking alcohol or coffee.

The small intestine can absorb water at a rate of 8-10 ounces about every 20 minutes. Drinking cold water is better because it will enter the small intestine faster. Take small sips before, during, and after your workout to avoid dehydration. Make sure not to drink large amounts all at once. Spacing out your water is better for the body.

The only way for a runner to prevent dehydration is to make sure they are properly hydrated before, during, and after a training run. Make sure you have water readily available during training and make sure you drink enough water before and after a training run. Know what your sweat rate is. It can be different for different people. Know how much fluid you’ll need to replace. A good rule of thumb is to drink about 20 ounces of water for every pound of weight lost because of sweating.

Some runners think that water is just too plain and boring. If that’s you, try a good sports drink with your favorite flavor. The most important thing is to make sure you replace fluids and stay hydrated.

If you have signs of dehydration, like weakness, headache, thirst, dizziness or chills, not only is your running going to suffer, but you’re putting yourself in danger of a heat related problem. It’s better to avoid that in the first place by making sure you are drinking enough water.как продвигать сайт в социальных сетях