As you’re busy with holiday, shopping, parties, and generally enjoying the relaxation during the weeks between Christmas and New Year, you probably notice that training and healthy eating plans go out the window. You can continue running and avoid weight gain during the holiday season. Try to stick to some or all of these strategies.
Having a race or target on your calendar is great motivation to keep running during the holidays, and the winter months in general. Whether you choose one that is in a few weeks or a few months, set a plan and stick to it.
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Diet by admin
Jan.16, 2011
Running can have a great impact when trying to lose weight but there are many people out there who simply struggle to maintain their weight; no matter how hard you try it seems impossible to achieve that perfect body. Despite spending hours out running or watching what we eat sometimes it’s just hard to get past that plateau, this is often the time look for other alternatives. One alternative is the use of weight loss pills, many people have reservations about using medication for weight loss but this method has been around for lot longer than you think and is often used by medical professionals for those who suffer from obesity.
There are a whole range of top diet pills out there to choose from but what are the different features of these pills and how do they work? One component is the appetite suppressant; these can come in various strengths and have been used by doctors for a long time to prevent people from overeating. Some diet pills use fat burning compounds which accelerate the metabolism and help the body to burn off excess fat, these pills are often used in competitive sports such as bodybuilding. Fat and carbohydrate blockers are another element employed in diet pills, by preventing the body from uptaking and storing excess fat and carbohydrate in the diet it helps to prevent weight gain.
Once limited to prescription only there are now a massive number of diet pill products that are widely available over the counter and online. One of the most successful of these recently is Meratol, hailed as something of a wonder diet pill it employs a combination of fat burner, carb and fat blocker and appetite suppressant. Despite the many benefits of using these diet pills it’s essential to remember that should be used in conjunction with a healthy diet and exercise program for maximum effect and weight loss.
For more information about Meratol and other diet solutions and supplements checkout topdietpills.co.uk for Independent reviews and advice.
As winter closes in around us and it starts to get darker earlier it’s time to consider those little essentials for running in the dark. You may not thinks so but running in low light can have big effect on the equipment and approach you need to take to your running so here’s a quick break down of the essential you’ll need to keep going.
Winter running
1) Water – It may be cold out there but whatever the weather you’ll continue to produce sweat throughout your workouts and in cold conditions your body can be working even harder than normal it’s essential to keep hydrated so take some water with you.
2) Reflective jacket – Regardless of where you’re running it’s important to wear reflective equipment to protect you and others around you. If you drive you’ll know it’s near impossible to spot a runner crossing the road without high visibility clothing. Try some snap on reflectors for your ankles, there’s even led arm strips available now.
3) Warm clothing – A great deal of heat is lost winter running and it’s important to stave of those cold and flu bugs by staying warm. Hats, gloves, jogging trousers and a warm top are essential!
4) Chap stick? – Ok not all of us suffer from chapped lips but the cold weather can all kinds of niggles such as dry skin, rubbing and sore nipples to list a few so it’s time to slap on those moisturisers and lubricants.
Buying the right running shoes is an essential part of your preparation as a runner and choosing running shoes is not about looking good or some magical properties of these shoes that make you run faster it’s about providing protection for your feet, ankles and joints.
Professional runners know the importance of selecting the right running shoes to absorb the impact on the body caused by running, particularly the effects and damage that can be done to long distance runners on the heel and arches of the feet, the ankle, knee and hip joints and the tendons and ligaments of the of the feet and legs. Many of us will have suffered the classic hamstring pull but did you know this could be as much to do with your footwear as warm-up and stretching?
Choosing running shoes can be difficult on your own and if possible why not go to a professional store for advice, there are many stores that now offer an analysis of your running technique to provide the best footwear for you.
Choosing running shoes
Finding the right running shoes is all about the shape of your foot and your weight distribution as you run.
High-arched feet can result in you supinate or underpronate which results in the foot rolling outwards as you run which means it’s best to find a shoe with a ‘flexible’ or cushioned midsole for extra support.
Flat feet require‘stability’ or ‘motion control’ shoes which help control the direction and movement of the feet as you run, often this condition can lead to injury when running with the incorrect shoes.
Normal or ‘neutral’ feet are the lucky ones and don’t require anything other than a good quality supportive running shoe.
In the winter season we all inevitably succumb to at least a sniffle if not full blown flu so how do you decide exactly when you should take a sick day from training? Despite the health benefits of regular training, one of the associated problems that can be caused by over doing it is fatigue, this combined with cold weather can lead a supressed immune system making it much easier to contract cold and flu viruses.
We know that regular jogging can have positive effect on health and strengthens the immune system, it’s thought that by raising the body temperature through running this actually helps fight bacteria growth in the body. Regular jogging also helps prevent the release of stress hormones which naturally suppress the immune system. In addition to this physical activity helps to circulate white blood cells around the body quicker which improves the efficacy of the immune system.
Distance runners often suffer the worst of these effects due to the extensive number of hours spent training in all weather. These extended training sessions cause a release of catecholamines, glucocorticoids and the stress hormone cortisol which actually work to suppress the immune system making distance runners more susceptible to catching cold and flu.
The best way to deal with colds as a runner is the same as for everyone, prevention is the best medicine, avoid people with colds if possible, wash your hands regularly, take vitamin C and don’t ware yourself down during the winter months.
Despite this many of us will fall ill but should we attempt to run, well it’s important to remember the body needs lots of rest and fluids when under attack from viruses. If you attempt to run with a cold at the very least your risking extending the period of your illness and may cause yourself significant setbacks in training. At the worst you may seriously compromise your health and may put excessive strain on your cardiovascular system.
Whether you’re targeting your first marathon or a 5km fun run it can be hard work improving your fitness and reaching that target distance, especially with a good time. There are a few simple steps to keep in mind when striving to improve your distance running that can have a huge effect on your performance.
Set a target and stick to it
Build on your distance with every run but be realistic and set targets. Add a couple hundred metres at a time until you get to your target distance or feel comfortable enough to start adding extra km and miles.
Pace your self
Hitting your target distance isn’t about putting in a good time especially if fitness is a concern. Just stick to your planned distance and ease up on the pace to give yourself a better chance of achieving your goal. Once you hit your distance for a couple of runs you can start to up the tempo again.
Keep it real
Set smart targets, if you can’t run 5km your unlikely to be able run a marathon in a month’s time… That’s not to say you won’t get there but if you stick to achievable goals you’ll feel a better sense of achievement and stay far better motivated.
Head and Neck
You lose a reported 40% of your heat from your head on cold days.
It’s important to keep it covered.
Thermal hat: A fleece or wool hat is perfect for keeping your head warm during winter runs.
Neck Gaiter: These are often worn by snow boarders and skiers, a neck gaiter can be extremely valuable on a winter day. You can also pull it up over your mouth to warm the air you’re breathing in.
Chapstick/Vaseline: Protect your lips from chapping with some Chapstick or Vaseline.
There are many essential items for many tasks, including jogging.
Trainers – ensure your trainers fit properly and are comfortable – it’s worth looking after your feet, as they’ll take the most damage.
Luminous vest – always make sure you are visible, especially at night-time.
Water bottle – ensure you remain hydrated – you can buy bottles in many shapes to make it easier to carry when running.
Summer – shorts, socks – remember, look after your feet! – and running vest / T-shirt
Winter – luminous vest, thermal running top, trackster (much better than jogging bottoms), gloves, socks and windproof jacket.
Perform interval training once a week. Interval training has been shown to improve endurance performance such as jogging. Jog at a steady pace for two minutes and then increase your speed to a full sprint for one minute. Return to your steady jogging pace for two minutes to recover. You can then lengthen your intervals but allow sufficient time to recover between the intense bursts of speed.
The definition of running is where there is at least some point during the stride that both feet are off the ground at the same time.
The other thing to consider is that no matter what the speed is, you will burn the same amount of calories if you go the same distance. It will take you longer at a lower speed of course, but you will also be less prone to injuries!
