The keys to managing stress are understanding the cause and adjusting our physical response.Just being touched reduces tension but massage also increase levels of the hormone oxidization, which helps lower blood pressure and slow your breathing, easing stress. Runners who are in tension must take hand or foot massage or a back rub. IT makes you comfortable and free from tension.
The major tension for the runners are: How to win the race? Would I run perfectly? etc.. These tension would be convert into stress. It's very difficult to achieve target with these tension. To feel relaxed, stretch your body, tense your muscles and you feel your body will more relaxed like a rubber band after it's stretched. Try to take soothing alternate-nostril breathing. It will make you free from stress and tension. In our modern lifestyle such as unhealthy eating habits, smoking, lack of exercise, undue mental stress and obesity also play a crucial role in the development of our health. Eating junk foods and stressful lifestyles reduces the number of good bacteria.
In the muscle energy technique, you through contracting and relaxing different muscles to ease tension. Find a physical outlet for stress such as walking, stretching, deep breathing.
Meditation is the best way to relax your body and mind. You don't have to dedicate a huge chunk of time to meditation. It is a way to get best result in less time. Get stress relief life with just ten deep breaths. Five steps of meditation.
Sit down in a quiet and neat place.
Place a mat where you want to sit.
Close your eyes and breathe in slowly.
Air which coming in through nose circling to the back of throat.
Exhale through nose.
This practice slows down and relaxes nervous system. Start with 10 breath and slowly progress up to 20 minutes a day.
The night exercise and a healthful diet can make you live longer and free from disease. The person who used to run long distance like marathon runners need regular walking 30 minutes a day and strength training a few days a week. If your knees are killing you must build up the muscles around the knees with exercises such as lunges or squats. Weight training helps in lose weight and giving less pressure on legs and joints like knee joint and ankle joint. You should put less strain on knees. Knees are the most effective part of your body in running.
It is very important to catch aches as early as possible. Thinning and weakening of the bones, small fractures in spine and other areas causing pain. Take food that are rich in vitamin "D", which is good for bones.Take proper care if you are suffering from joint ache and after a month start running again, but don't increase distance covered by more than 25% a week. Find shoes with proper support from specialty sneaker store. If your joints are swollen, this is a sign of a joint infection. Take proper treatment for this. Don't take a wait with swollen aching joints.
Exercise lowers your risk of heart disease, some cancers, dementia, diabetes, arthritis, high blood pressure, osteoporosis and stroke. Regular exercise keeps you fit, fine and free from diseases. Weight bearing exercise also makes bones stronger and can prevent or slow down osteoporosis.
If you (runners) are looking for best activity that support your profession so swimming is a good exercise for runners. Swimming is a water exercise in which all the parts of your body are used.Swimming makes the person healthy,tall,fresh,confident and energetic. It gives long life and benefits to heart and lungs, improve health and all round fitness.
Beginners can swim 15 minutes and professionals can swim till the stamina allowed.
Benefits of swimming
Swimming
enhanced figure
makes heart and lungs strong
lose weight
gives tension free life
is the way of relaxing
build your muscles
build triceps,shoulders,chest etc.
burns 240 calories in 30 minutes
keeps lungs and heart healthy
increases blood circulation
provides endurance to fight against diseases like: joint problems, heart problems and obesity
gives security from injury
more comfort and injury free exercise than on land
improves body to take more oxygen
straighten body,muscles,heart and lungs
It is the less expensive way to have benefits. Runners can make this (swimming) enjoyable by playing water exercises also.it is the best way to flexible your whole body.
34. Overload in practice
35. Variety in exercise
avoid boring in exercise
use of different muscles to improve strength and stamina
36. progression
37.specificity
38.Age & sex effect on running performance
39.Limber down
40.Aerobic activities for long running
Jogging
cycling
Swimming
41. Jogging The stating point for marathon
42. Cycling -Improves speed and stamina for long running or marathon
43. calisthenics what is this?
44. Rhythmic exercise - How to do
45. Anaerobic activities
46. Fast interval running
47. Repetition workout running
48. Other sports and games for runners
49.Massage and oiling
50.Methods of conditioning
continues
interval
repetition
51. Methods of technical training watch and learn
60% is learned via viewing
20% coach
10% others
10% self
52. Methods of tractical training
53.psychology is required
54. Mental preparation for running or marathoners
55. Methods of strength development and improving stamina and speed
Isometric
isotonic
ISO-kinetic
56.methods of endurance development
continuous
interval
57.fartlek method
58.circuit training
Running on the spot
rope climbing
rope skipping
carrying the partner on back
dipping
lunging
bench press
half squats
chin-ups
standing jump
ball throw
medicine
sit-ups
59. Swimming
Reverse Swimming
back swimming
sleeping on water
swimming tips
benefits of swimming for runners
how to swim
run like swimming
fast swimming
out of breath during swimming
breath holding under water
danger in swimming
60. Regular medical check up of athletes and runners
61. Sympathetic attitude is must for players specially long runners and marathoners
62. Patience
Patience increase your will power
63. Tolerance in sports
64. harmony
65.Group cohesion
66.Partner training
67.Music and running
what is the best music for marathon
should we listen music during running
can music increase speed too
68. practice level vs. competition level
69. feel energetic
70 Respect for other peoples
71. Grouping in long running
72. logics and decision making
73. Run to win
74. effects of radiation
75. Running in hill area
76. Running in winter
77.running in desert
78. running in high moisture
79. intrinsic factors
80. extrinsic factors
81.Proper officiating and coaching
82.spiritual development
83. cure and prevention for diseases
84. fever in athletes
85. Pranayam for athletes and long runners
86. Aasana benefit for long runners
Aasana benefit for Athletes
87.Dhyana
88.Concentration Power
89.First aid and rehabilitation
90.strain
91.Abrasion
92.Fracture
93.Dislocation of joins
94.contusion
95.Rotator calf exercise
96.Knee & ankle supporters
97.Exercise timing
98. Oiling in feet prevent skin rashes
99.Eating before running
100.Carbohydrates and proteins requirement of body in running
In todays time music is essential as well as food.When we feel sad we listen music,when we feel happy we listen music.Music is very helpful to runners also.Long distance running may be bored.T feel free from boredom listen your favorite music while running. You can take steps according to music while running:-
1. Speed of very slow music----40-50 beats per minute
(Take 4 steps of feet)
2. Speed of slow music----------60-65 beats per minute
(Take 3 steps of feet)
3. Speed of normal music-------80-90 beats per minute
(Take 2 steps of feet)
4. Speed of fast music-----------170-180 beats per minute
(Take 1 step of feet)
Benefits of musical running
feel lighter, happier, energetic
long distance running covered easier
enjoying interruption free running
great fun with better run
increase concentration level
Best for starters
Exercise is needed to Marathon runners or any other physical activity participants. Sports and games are also an exercise like:- Weight lifting, Cricket, Tennis, Football, Baseball, Hockey, Basketball, Push ups and many more which---------
Improves overall health of a person to live long life also.
Creates a society which can support you at any step of life.
Increase level of concentration towards marathon race.
Helps in getting relaxing sleep which is necessary for next day.
Fun from boring routine exercise.
Circulates blood in your body frequently.
Stretch and open your body from all bending problems.
Burn more calories.
Awareness of certain problems like injuries.
Increase speed of runner to achieve their goal.
Add confidence amount to attend .
Sports and games helps you to stay fit and healthy and learn to way of living.
Its extremely important at school as well as rest of life.
Cycling is a non -weight bearing exercise especially for legs and knees joints. It is the summer enjoying and fat loose exercise. It is the best way to keep your heart young. 30min. in everyday of cycling keeps you fit at very low cost. It gives fresh oxegen to breath which kicks the all diseases out.
Fact Of Life: NO PAIN NO GAIN
Cycling can be dangerous as well as beneficial.Perfectly dress-up with helmet and pads is neccesory to avoid accidents before start cycling.
Cycling has min. cost and max. gain.
Cycling change your mood.
Cycling brings you out from stress.
Cycling stay you fit and healthy.
Cycling takes you free from deaseases
Cycling brings you out of the wall of tension.
Cycling lose your weight.
Cycling is best for lengs only.
Variety in exercise and changing frequently
beat boredom
gives physiological benefits
keeps brain active
reflects better engagement in social activities and
achieve better result
Group study solves the problem as well as group of exercise solves physical problem.It helps people in enjoying exercise and to keep exercising.These can include to get variety and physical fitness:-
(i) Swimming (ii) Yoga (iii) Martial Art (iv) Jogging (v) Gym (vi) Taking up a sport (vii) Planning an adventure trip (viii) Walking (ix) Biking (x) Exercise Cycling (xi) Dancing (xii) Aerobics (xiii) Bowling
Variety in exercise is the main key of fitness.
Marathon is a long race programme.You will have to prepare for the long race perfectly. Your blind and Overload in practise can cause problems like Fatigue,Hyponatremia,Poor diet, Dehydration and Lack of sleep. Mental fatigue often was as much a problem as physical fatigue.All these effects your training.Additional variable also effect the person and race i.e. weather,cold,heat,rain and wind.
To go from weakness to strenth----remember several tips:-
Best coach guides to learn how to accept the discomfertness due to race.
Drink a large glass of water an hour before going on a race.
Start and end with a large glass of water.
To manage the problems use only water while practising.
Water does replace the sodium lose in sweat and increase urine production.
Breath Holding for marathoners is a good practice. It improves your lung size and stamina and on other side if you hold breath and concentrate on you mind then it is the best meditation ever possible in the world.
When you hold your breath just don't take it too hard on other side just close your eyes and look(eyes close on your nose tip in beginning it will be panic but letter on you will start in-joying it and after some time you will notice that you see something blue in your front although your eyes are closed but that will be a great experiment with your self and it shows that your concentration is increasing.
If you don't want to hold the breath then even you can do the above experiment with taking slow speed breaths
Running Tips : How to Increase Lung Capacity for Marathon or long running
look at this video on you tube
Running Tips : How to Control Breathing While Running is the most important requirement in consent of specially long runner or marathoners.
Welcome To New Style of marathon
This blog provides free information about marathon training their plans and dieting charts too. You can find information by fresher or expert level here.
Keywords : Marathon plan,marathon.half marathon,long running,marathon training,diet charts,yoga, long runner, stretching , sports , athletes ,
Yoga or Yog got birth in Ancient India.The word Yog(yoga) is related to Physical and mental relaxation from the sol.One can understand it like a medical concept of biology as it can solve such a problems which a medicine can not be.
Raja Yoga, Karma Yoga, Jnana Yoga, Bhakti Yoga, and Hatha Yoga are the Main and major branches of yoga in hindu philosophy.Although we will be only discussing about Raja Yoga as it will be the only part which you can understand at the beginning level.The details of Raja Yoga is mentioned in Yoga Sutras of Patanjali.
Famous Yog Asans
Surya Namaskar
Yoga Precautions Tips
Benefits of Yoga
BHADRA ASANAA
BHUJANG ASANA
GOMUKH ASANA
NOKA ASANA
SIRS ASANA
HALA ASANA
SETU BANDH ASANA
SAVA ASANA
TAD ASANA
Half marathon is a 21.097 kilometer of Run. It is a road running program. Half marathon is generally a slow running where anybody can participate and the number of persons involve in this type of event is very high and this may go from 10,000 to 30,000 and the prize money for this run can be very huge too. but used to it is organized in the charity type of purpose.
Half marathons are held on Holidays like Sundays or Saturdays when a good crowd can join this and believe me this is not so easy to complete the half marathon easily although you have to practice daily for near 2 - 3 months before joining the marathon.It is not fun but you have to enjoy it.So what it happens that the organizers open registration before 2 -5 months of running.One more thing organizers may close the registration after the places are full filled or if the registration day is paced .It is also seen that sometimes the places are empty and registrations are open till marathon expo.(Organize to deliver goody bag and BIB number
The male world Record : 58:33 Minutes by Samuel Wanjiru of Kenya on March 17, 2007, in The Hague, The Netherlands.
The Woman World Record : 1:06:25 Minute by Lornah Kiplagat of the Netherlands on October 14, 2007, in Udine, Italy.
You can submit your view and stories here to share with others
MyMarathonPlan.com is the website specially designed for all the marathoners and runners and for those who want to become good athlete.
Here in this website we are providing planing and training with Nutation ,Race strategies ,Proper planing charts , injuries prevention ans precautions , running equipments like dresses , under wears , Watches ,BMI (Body Mass Index).
Our Aim is to provide fully detailed practical and video tutorials and will provide blog and chat (on-line/off-line) help to all players. This community site will like to share ideas, comments, stories and Experience free of cost.
Marathon or long running is a passion which starts from the health, fitness and keep you healthy all the life. Long running let you and your mind feel Light.
The marathon is a long distance run and the distance covered in the marathon is 42.195 kilometers or 26 miles and 385 yards.The marathon got it name from the fabled run of the Greek solder Pheidippides (actually a person who send message from Battle of marathon to Athens).
Marathon registered himself in Olympic in 1896 as a official game event.But Marathons are not limited to official games and events but Marathons are also organized for public interest and wall fare and its now becoming a huge prize game where the prize is in Lacs and Millions.
Half Marathon is also famous due to the half distance of the marathon and a lot of persons can join this it only covers near 21 km which are affordable to normal persons too.
Marathon,half marathon - 21km,Full marathon - 42 km,Long running,Yoga,Stretching,100m ,200m,110m hurdle,400m ,800m ,2km ,5km ,10km running plan
Regularity is key to success in any field either sports or services, if you are not regular then you are the big failure.
Success comes with Regularity.
stress tension problems in long runners are common due to level of performance and competition in field.
consulting to good psychologist is a good idea and this may also increase presentation in field.
marathoners
The runner should take balanced and proper calories providing diet which must contains high quantity of carbohydrates,proteins and minerals
standerd of living og athletes
what will be the best time for a normal running or practise ?
how the heredity effects on the performane
how and how much rest & relaxation a body require.
This can not be mesured in units but it all depends upon your way of running nutration and diet
can any body tell me the Scientific way of running training
Flexibility devlopment in runners for marathon
Strength Preparation and improvement types
--------------------------------------------
1. Dynamic Strength
I. Maximum Strength
II. Explosive Strength
III. Strength Endurance
A - Short Term Strength Endurance
B - Long Term Strength Endurance
--------------------------------------------
2. Static Strength
--------------------------------------------
Ultra running 100 km training plan
marathon traning plan
Half marathon training plan for those how have all ready done 2 or 3 half marathons or have experience of long running
Half marathon training plan for beginner
HOW TO RUN ? This is the major question or its nothing for someone
Is there any problem with marathon or long runners with there sex life .
Weight training for marathon or long running players is not so necessary but for those who are doing peek level planing weight training players a important role and suggested for it
how much zym exercisers are required by marathon players or we can pass out zym.
yoga is considered to best cool down exercise to get relaxed after workout if you can go for a yoga session after workout then you will really feel relaxed .
after a workout go for stretching exercisers done in your warm up is also a good idea.
warm up exercises for athletes runners
When stretching for running you must remember that you don't just have to stretch your legs only but you have to stretch your all body , in running we use all our body not only legs, and a good stretched body gives a better workout and running.
Give a complete stretching excesses to your body both before and after workout.
slow or fast both runnings usese same amount of calories but just the speed and time changes if you are looking to gain weight then you should go for a slow run and to lose weight go for a fast run.
Weight is incresed when you run slow and then have rich carbohydrate ,protein and faty products , while vice versa if you run fast and have carbohydrae and protein but less fats then it will losen you weight
Running is seamed to be a very easy task but it may lead you some serious pains in body if you running ,jogging or training is not proper.
The major source of injuries in athletes is avoiding proper warm up and cool down. even cool down is similarly important like warm up.
Foot pain
Lower leg pain
Upper leg pain
upper body pain
Training routines
Dehydration is the most common and dangerous word for a sports person or athlete. Dehydration means when your body does not have enough water and this situation can occur when you are working hard and have lost lot of water through sweats or vomiting or urine .
Preventing dehydration in sports is neasosry and a athlete must drink a lot of water and othe products which are rich in water during dehydration you should take other minirals like ORC as the body will also require them.
When you are going for long run you can not accelerate or down grade your speed time to time because when you do like this you will soon loose your stamina this type of procedures is for those who are fresher but for a good athlete or long runner having experience more then a year pace running is the only way to continue...
pace running the best running
Speed Running is required for all type of athletes. There are a lot of ways by which you can increase your speed workout results some basic and common techniques are to have 100 meter sprints + 200 meter + 400 meter sprints with max capacity.
Speed running not only improves your stamina but also helpful in making your body athletic as this will reduce all the unnecessary fat.
Hill running is considered as to be a most effective way to improve your speed and stamina as it leads you to work more for the same workout
Creatine is energy supplement which is formed by our body it actual name is nitrogenous organic acid it is generally found in vertebrates and helps to supply energy to muscle.
Although to improve dynamically power. athletes and sports persons take artificial creatine which helps in increasing you power but naturally it does not start working from the first day but take time to show result all depends on the product manufacturer and quality of creatine product.
How To Warm Up and Stretch Correctly before long running or marathon
Coffee contains caffeine which provides energy to you but i will not suggest you take coffee before running because when you run you blood get in higher pressure and coffee will just increases this process this may lead you to increase you stamina but this will not long for a long so it will not be suggestible point in long running but for short running it may be helpful
You can find out a lot of energy drinks available in market like red bull, horse energy and a lot of more but experts suggest that energy drinks are not a good source for re hydration even they suggest not to drink energy drink while a athlete is in dehydration.
Energy drinks provide a good source of energy but should be consumed in guide of expert of doctor on recommendation. A normal Kan of red bull 100 ml provides 45 Kcal per serve it is completely Fat and Protein free but it just provide carbohydrates and vitamins and surely some Caffeine also about 32 mg per 100 ml serve.
Wear a headband while exercise or in a long run because it will observe the sweat and let it fall down in your eyes and face if the sweat come in you eyes then it may irritate you. Second thing you can wear a cap or something like this so that when you suddenly stop in winter or cool environment sudden stopping or slow down will may make a headache or cold because the head will be in direct face or cool air.
Although some player says that they full fill requirement of water during running through sweat they got from there head.
Long Running : We are living in a very fast age where no one have time even for workout then at the same time discussion about long running can be a joke but still there are a lot of persons who are interested in to keep there body fit as you have listen precaution is better then cure because if you are fit from your body then all is going to be good as Health is Wealth .
Generally people start long running when they got a very healthy tummy and when they realize that they should overcome from it.Its too late and just after they start sating goals for long long running an when they start running they found they cant but don't worry we will help you here how you can do it.
Some basic tips for long Running
The main point in long distance running is to run slow in beginning for few days because when you have just start running it will be not possible to run too long or even it may happen that you could not run a single mile but don't worry you just start with simple walk or jogging then move your self to running Position it will take time but keep Passions.I am sure you will enjoy it if you could continue.
Stretching is more important then running.Stretching is much more important before and after running.WHY? let me explain....
When we Stretch our body all the mussels get warmed and when we go for exercise all mussels should be warm and functional.Stretching will not just help you in fast running but will prevent you from muscular injures and or we can say that after a good Stretching session you can prevent your self from 90% injures and improve your speed.
more....
You may feel lazy during practice or in one or two days but that's normally because your body is not used to workout and as per universal rule by Newton every thing wants to be in the same position forever but to stay in the same position will increase your tummy.
Rest is also an important concern,which is required by our body generally when you go for long run our body requires at least two days to recover the energy level,But its not same with athletes.
The thumb rule : Enjoy running
Treadmill and Road Running are not similar actually both have different effect on the body.
Let me explain when you are running on a treadmill the treadmill is making you to run and help you to run but when you are running on the road the you have to put all the efforts by your self which is little bit harder
Disadvantage of road running
The road running will create problem in your leg bones as the surface is harder and it will effect your bones so generally i will not suggest you to go for road running you may go for grass running although grass running is the best because this is help full in all terms.
1. The Vacuum
2. Waist-turn
3. Back arch
4. Side-bends
5. Rotating trunk
6. V-ups
7. Legs overhead
8. Wall-walking
9. Lying leg scissors
10. Sit-ups with knee pull-in
11. Bridge of chairs
12. Hanging leg-raise
13. Hindu squats
14. Hindu press-ups
15. Bridge
16. Wall Chair
17. Front bridge
18. Mountain jumps
19. Gymnastic Bridge
20. Table Maker
21. Fingertip press-ups
22. No momentum sit-ups
23. Kneeling back-bend
24. Handstand press-ups
25. Jumping lunges
26. Arms-extended press-ups
27. One-legged squats
28. One-armed press-ups
29. Wheelbarrow walking
30. Grass Hoppers
31. Mountain climber
32. Duck waddle
33. Bear crawling
34. Crab walking
35. Towel-pushing
36. Skipping
37. Sprinting
38. boxing
39. swimming
40. kung -fu
Drink Water frequently everyday and make it a regular habit either you workout or not this is a good habit to drink a lot of water daily this will improve your strength as well as your will power and obviously if you drink too much water then it will prevent you from other diseases which may or may not occur due to lack of water .
A lot of water daily also purifies your blood and food system don't think when you will feel thrust then you will drink.No , just drink water and as you will starting going to washroom you will feel that after washroom you need to have water because your your stomach is empty then let you drink 2-3 glass of water.
and one more thing it is a good exercise to go to washroom frequently as this will not let you get lazy and if you are not lazy then you will not have any type of weight and no weight then no tummy and if there is no fatty tummy that's mean you are fit.so keep drinking water.
Drinking water is the best Exercise
BMI or Body Mass Index is the standerd of human body measured by the ratio of human weight(kg) devided by the height(in meters). It is applicable for both Man and Woman. BMI May vary accroding to age also but this is generally same for everybody.
BMI Catagory :
1. Underweight = <18.5
2. Normal weight = 18.5-24.9
3. Over Weight = 25-29.9
4. Obesity = BMI of 30 or greater
You can calculate your BMI in the panel given in the side bar of the menu.
Example : If your weight is 80 and height is 5 foot 10 inch or (175cm) or 1.75 meter then your BMI is 26.1 thats mean you are in 3rd catagory which says you are over Weight.
orignal data from http://mymarathonplan.com/Body-Mass-Index-BMI.html
They whey protein is the rich sours of Amino acids which are required by body. Whey proteins are the components of globular proteins isolated from whey.
There are a lot of major companies selling this product in the market but be careful during buying and using this product
Protein are the oraganic components mad up of amino acids. Body require protein to build or repair muscle and tissues, red blood cells, hair and finger nails. so protein is the secuirty gard which prevent you from injures and damages in your body.
some rich protien soursec are :
Nuts
Poultry
Eggs
Lean Meats
Beans
soy
peas
Fish
Milk and Cheese
Nutration and Diet plan is must for a long runner and a runner or athelte should keepin mind the way he or she is taking the diet.
Diet shoul full fill requirments of all type of :
1. Protein
2. Carbohydrates
3. Vitamins
4. Fat
5. Minerals
6. Fibers
Treadmill and Road Running are not similar actually both have different effect on the body.
Let me explain when you are running on a treadmill the treadmill is making you to run and help you to run but when you are running on the road the you have to put all the efforts by your self which is little bit harder
Disadvantage of road running
The road running will create problem in your leg bones as the surface is harder and it will effect your bones so generally i will not suggest you to go for road running you may go for grass running although grass running is the best because this is help full in all terms.
Costume and gadgets for running :
I . Shoes
II . T-shirt
III . Lower
IV . Sporter (for mens only)
V . Watch (Stop Watch or hand watch)
VI . iPod or MP3 Player(Must be light weight and size)
VII . Cap
VIII. Water Bottle (Smaple Size)
looking for Marathon Photos & videos just visit
Health Insurance is Must for Sports Persons because it will let you recover all the chekeups and other doctore visits or we can say that it will reduse your cost in preparation of long running or any type of sport
When preparing for marathon or long running there are a lot of points which must be taken seriously otherwise these long running may lead you to serious injurious in place of healthy figure please consider all the points carefully before starting or if started maintain these tips in you daily routine.
