For a lot of women, the desire to run stems from wishing to lose weight and a toned body. The activity of running is indeed among the most efficient and effective ways to burn off excess calories in comparison to time spent. It is a highly intensive and healthy exercise given that it strengthens the lungs at the same time ot does the heart. Womens running helps with your blood vascular system as well as the skeletal structure. One of the more popular reasons that there are so many women running is that you are able to go whenever you want and wherever you like regardless of whether you are along or running with a friend. All you need are running clothes and a pair of ladies running shoes. There is no need to waste time by packing or travelling to a faraway location to exercise. Running for women also has a great meditative effect on many women making it a great way to unwind after a hectic day at work. When you go on a run you can let your mind run free and your creativity have a free rein. Some of the best ideas can pop into your head when running as well, or you can just let your mind take a break from thought.

How To Take Up Running And Get To 10 Kilometers In One Day

There are no shortcuts when it comes to running, so patience is needed when you are starting. To become a women on the run will take devotion and dedication. Unlike other sports such as swimming, walking or cross country skiing, you need to build up to a certain level of fitness just to be able to run at all. It is usually best therefore to start off with a combination of jogging and walking. The way you might do this would be to warm up with a 10-15 minute brisk walk and then run for a couple of minutes at an easy pace. When you are running it should be at a rate that feels good, if at any time you feel any part of your body begin to hurt, you should stop immediately as the last thing you want is an injury. After each run you should then walk twice as far as your ran and do it again. You should aim to do about 2-4 of these combined walk/run exercises in a week and each should last at least 30 minutes. When you are comfortable with running at this level you should then try a longer session on one day of the week. Your overall aim should be to gradually increase the amount of running you do, while reducing the amount of time you spend walking. Eventually you should be able to run 30 minutes without needing to stop. Even when you obtain this level of fitness you should probably only run continuously in every other session that you do, however when you can do this consistently for several weeks you can cut out walking altogether. It is also useful to now and then spend some time strengthening the musculature of your middle body. These muscles help you maintain a correct running stance and thus are important. A common mistake that you should avoid is to run too fast or too far too quickly. This will make you feel much tireder which will make your running much harder. You are also carrying an increased risk of injury when you overdo it.

What Is The Most Important Equipment For Running Women?

One essential thing for running ladies need are good running shoes that fit well. Other types of shoes such as hiking boots or gym shoes are not suitable for running and keep in mind that the most popular shoe on the market is not necessarily the right shoe for your particular foot. For instance if your foot is petite in size then you will need to buy neutral shoes. When buying a running shoe, you should visit a sports store where the staff specialize in matching the right shoes to the right foot. It is also helpful to buy good running apparel. Lightweight running clothing will feel more comfortable while you are exercising and will remove excess moisture from your skin more effectively. So-called “technical fabric” sportswear will make your running all the more enjoyable and pleasurable. A pair of running tights can also be useful or a pair of running shorts. Other common running accessories include a long-sleeved top, supportive sports bra, seamless socks and a technical t-shirt. In the winter time when it is colder, it will help to have a warm set of underwear, a cap and gloves that will protect you from the cool wind, leg warmers that cover your ankles and wind blocker trousers (these should not have cotton lining as cotton lining will prevent your legs from lifting freely. Cotton also does not breathe well). Another thing that will help with your training, especially as you get fitter and more serious about your sport is a running watch. Womens running watches come in a wide range of designs with different features to suit all levels. The best running watches for women are not always the most expensive models, for many people the additional features found in high-end running watches lends more to their confusion then it does to help make their running experience more enjoyable. For more information on how to buy the right running watch, please take some time to read our women’s running watch recommendations.

Should I Buy a Heart Rate Monitor?

There are several advantages that can be found by owning a heart rate monitor device that is supported in several women running watches. For one it is easier to monitor your sessions to become aware of how effective you are working out at your current intensity level. Training at a base level will have a much different effect on your fitness and performance than will training at a moderate level where you are pushing yourself a lot harder. A heart rate monitor can help you stay at the intensity level that you desire, ensuring that your training is rhythmic and that you are not pushing yourself too hard. A heart rate monitor watch can also measure your resting heart rate, as you get fitter the resting rate of your heart should become lower.

How Can A Foot POD Help With My Training?

Many ladies running watch choices offer support for food pods. Many women are afraid of technology and just want to enjoy running without too much fuss. It is not much fun when you are constantly competing with your colleagues or even yourself! With the assistance of a Foot POD supported by one of the running watches women commonly use, you can keep track of your progress. A Foot POD attaches to your running shoes and transmits a signal to your running watch. A Foot POD measures your speed and distance based on your running stride length. For example you may notice that you can run at the same heart rate level for much longer than you ever did previously. It is easy to use when you are travelling and would like to know how far you have run and what your average pace has been. You should be aware though that when you are running up hill your speed will drop. You should not worry too much about your speed and distance, but by taking a quick glance at every 5 minute interval you can get a picture of how well you are going, but if you are worried about all advanced features and functions that are found in the best running watch women use the most, it will take most of the fun out of running which is the last thing you want.

What Should A Running Woman Eat and Drink?

You must always eat regularly and sufficiently, regardless of whether you are trying to lose weight. Many women make the mistake of foregoing a warm dinner in favour of light sandwiches. Eating an insubstantial meal such as this will not keep your hunger at bay and you will most likely eating too many bad foods that are high in fat and calories in the snacks you take to make up the difference. Many women also make the mistake of eating too few proteins such as chicken, fish or soy.

For a healthy, balanced diet you ideally need to have meals every 3-4 hours. Snacks are also a good thing to have. While it may seem like you will lose a lot of weight by only eating green salad, this will not take you far and your fitness will not progress well with no fuel in the tank. Fish oil consumed either by eating real fish or via a capsule is important to ensure that you have enough omega 3 fatty acid. Additional vitamin D and calcium is necessary if you do not with to consume dairy products.

During the hustle and bustle of a busy working day, many women forget to drink enough water and as a result feel tired and stale in the afternoon. We all need at least 2 litres of water every day, including an additional one liter for every hour of exercise. Water can be consumed in sports drink, juice and tea or coffee in the office, however be wary about sports drinks as many are high in calories.

How To Run When You Have No Time?

Running is a sport that is convenient for time management, it is possible to fit a run in whenever you like which makes it easy to squeeze it in around other commitments. Because it is entirely up to you whether to go for a run or not, it is far too easy to skip a run if you are busy or tired after a long day at work. The worst thing you can do in such a case is to spend your time pondering whether to go or not, when in doubt you should just go! There are exceptions of course when you are stressed out or sick when you should not or simply cannot go for a run. To help stay motivated it helps to set goals. A goal does not need to be a marathon, but you could, for instance aim to run in a 5 or 10 km fun run, or even a half marathon. Goals can also be simple things like to commit yourself to running 2-3 times a week for the next three months. Once you have achieved this, you can then decide what to do next. It is also helpful to mark all your activities in a training diary and even to schedule in planned runs that you intend to you. This way you can hold yourself accountable and try to improve on too many missed training runs if this is a problem for you. Do not be afraid to tell your friends that you have decided to take up running. Often they will offer support to you. Running is a very social sport and there are many running women who partake in this activity, it is a way to maintain an active social life and if you are lucky you might even convince your non running friends to start-up and join you!

The options for hardcore athletes looking for the next gadget to give them the extra edge that will take them past their competitors to the finish line for a race win just got another boost with the release of the Polar RCX5 watch. Earlier this month, fitness gadget maker Polar finally rolled out the new watch design from its shelves after months of offering free testing on prototype units to get the initial pulse of the tech-savvy and highly conscientious fitness community. The result is the Polar RCX5 Heart Rate Monitor watch that builds on the success of its predecessors but retains some unique elements that are expected to make it a heavy favorite for runners, swimmers, bikers and sports enthusiasts alike.

The first thing that one should know about this most recent Polar release is that it offers the most complete package in terms of training in various sports specifically those that cater to the Triathlon market. Because of this versatility and flexibility designed to meet the various niches of the sport, athletes are dubbing this release the Polar RCX5 training computer watch. The complete kit comes flushed with accessories including the watch itself which has a very slim and elegant profile, the G5 GPS pod, the Wearlink+ Hybrid Heart Rate Strap, the S3+ stride sensor or footpod, and the wireless Polar USB Datalink stick which enables online downloading and transmission of training data to a nearby computer. The package gets you suited up for any condition – outdoor, indoor, wet, dry, remote, urban; name it, the Polar RCX5 fitness monitor watch is all geared up and ready.

Building on its reputation as a premier provider of heart rate sensors, this RCX5 Polar heart rate monitor watch is a formidable piece of fitness equipment. The Polar RCX5 heart rate monitors give accurate readouts of heart beats per minute which helps to quantify intensity of the workout and determine areas that require improvement. Without the Polar RCX5 HRM, it would be difficult to determine one’s level of performance accurately; however, with the heart rate monitor fully engaged, an athlete can concentrate on the workout and later review the available data to look for trends that would point to the best areas for improvement. This is made possible by the fact that it is easy to trend and chart data from previous workouts so you can see how your heart rate varies versus elevation, speed, distance and duration of the training and many other elements that you can customize in the watch interface. All told, the Polar RCX5 heart rate monitor review written by both those who purchased the watch shortly after release or even those who have long had the prototype versions available for testing are satisfied with Polar’s continuing emphasis on personal fitness via heart rate monitors.

Another fancy upgrade to the Polar heart rate monitors RCX5 is that it comes with a hands-free feature. Once workout screens are optimized, you can switch between different pages of data by utilizing the HeartTouch feature. Simply swipe the watch across the Polar heart rate monitor RCX5 and the watch appropriately flips through the various data screens to give you what you need. This eliminates the constant need to fidget with buttons while running so you can get to the screen view that you want; instead, a simple swiping motion replaces the work of a few button touches.

The new Polar release is perfect for any segment of the triathlon community. Its slim profile makes it a suitable Polar RCX5 female watch but it’s elegant black and red combination does not dismiss it from being a Polar RCX5 mens watch. It’s universally designed to meet all sorts of needs in all sorts of conditions instantly transforming from a Polar RCX5 ladies watch to a high-tech Polar RCX5 heart monitor, or a full-fledged, high performance, high intensity gadget that suits any environment. Swimming is a breeze with the Polar RCX5; so is cycling! The watch is guaranteed to revolutionize your workouts and bring it to a whole new level.

Of course, we cannot proceed without nitpicking on a few details just because we know it’s bound to come up at some point. First off, the displays are a little small compared to other models. Debating between the Polar RCX5 vs RS800CX in terms of display is just about the only thing that will benefit users who want to stick with the now old RS800CX. Secondly, some screens can be quite loaded and messy, another thing that would swing the Polar RCX5 vs RS800 debate just a bit, but still not quite.

Outside of these two minor complaints, the Polar RCX5 reviews by many users dub it nothing short of a winner. Whether you prefer the Polar RCX5 red, the Polar RCX5 black, whether you want it to be a Polar RCX5 female heart rate monitor watch or a Polar RCX5 mens heart rate monitor watch, this is one release by Polar that is sure to gain a few enthusiastic and loyal supporters, perhaps even convert loyal advocates from rival brands to be staunch Polar users. If nothing else, then the drive to make this an acceptable Polar RCX5 ladies heart rate monitor watch in the eyes of many conveniently serves the intended market strategy of making it a true darling of the running, cycling, swimming and triathlon community.

Given the strength of many a Polar RCX5 review on the internet, it wouldn’t be a surprise to see an explosion of new Polar RCX5s in the next event nearest you. The Polar RCX5 price is a relatively cheap $400 for the base kit which only excludes the $10 bike mount and the G5 GPS pod. Base kits from competing brands sell for $400 but don’t include the foot pod sensor and other accessories making this Polar release a true leap in both technology and customer value. Buy Polar RCX5 and be ahead of the curve the next time you’re out on the road for a workout or on the route for a race. With the Polar RCX5, you will never have to skip a beat again.

Buy This Watch On Amazon

The jogging strollers are not only meant for outdoor use, but these can also be used inside your home or at any other place. However, these are especially designed to work best for rough and tough surfaces with faster speed. The tires of your baby jogging strollers should be large and sturdy to run smoothly with minimum shock even on rough surfaces. The frames must be sleek. The good baby jogging strollers have a hand-grip brake that is present in the front part of stroller for easy use at any time. The suspension system should be working well and you should check it before buying your baby strollers. The comfort of baby is very important so you should check the seats before buying. As stroller may move over rough and jumpy surfaces, there should be minimum shock and problem to the baby. The seat must be comfortable and should be adjustable so that your baby can even sleep in it during the running.

Walk – Don’t you dare laugh! Long walks can be one of the best tools in combating soreness after a difficult workout or competition. By getting your blood flowing to sore joints you are actually working to repair them faster than if you were to lie around the house in the supine position, munching on potato skins. Enjoying a 1-2h walk can help eliminate lactic acid and, if it’s sunny out, get us some of the vital Vitamin D we need for helping us to absorb calcium.

Elliptical – It’s not always sunny out and sometimes we are in too much pain to hit the concrete. One of the best ways to get a low-stress workout is the elliptical trainer at your local gym. The elliptical allows for athletes to mentally relax while still achieving their goals for active recovery. Some people enjoy reading a magazine while pumping out reps with their legs and arms – a great all-body workout that doesn’t

Lift – Feeling a slight muscle strain might be the last thing your body wants to encounter, but like the exercises before, it can be enjoyable and get blood flowing to the muscles you want to recover. Elite athletes have been known to get in tough lifts the day after competition to ensure that their body responds to adversity by repairing itself quickly. Even the weekend warrior wants more from their exercise regime and can understand the impulse to maximize output.

Maybe the biggest benefit of active recovery is psychological. You’ve just released tons of endorphins in competition and taking a break can sometimes lead to gloomy feelings of guilt. By recognizing your body’s need to replace those endorphins, you are keeping a healthy mind alongside a healthy body. And let’s face it: You can always find time to crash on your couch!

Yet every time you know you SHOULD be hitting the pavement for your daily run, life inevitably conspires against you at the last minute. Kids, work, study, shopping, or any number of social event that just happen to crop up on the days you know you really SHOULD be doing your run, especially if you’ve missed a few days this week already!

That’s why, when I discovered this article by Gary I Cooper, I just had to post it here. Gary, an experienced runner who has competed in well over one hundred races, has obviously learnt a trick or two in his time. Here are his tips…

When progressing from a week day jogger to the more serious racer there are a few things to consider. Running can be built into any busy schedule if you simply give it some thought. I’ll give you tips just what I did for many years as my day job usually ran into 50 to 80 hour weeks. Once you get your method down pat you won’t even think about. It will just come naturally. I can promise you though, it won’t be for everyone.

Running can’t be done in the mornings too much, unless it’s on the weekends. That was always my favorite time to run because mornings are cooler. Another thing about the mornings is, “it’s your time” the time you have set aside, for you. So whatever unfolds throughout the day your run has already been taken care of. If something in your job or personal life comes up it doesn’t matter. You can look at your runs like putting money into your savings account. Pay yourself first instead of last.

When you do run into heavy hour weeks to where you can’t squeeze in your run this is what you do. When in a parking lot park far away, so you can jog a little to the entrance wherever you’re going in to. In a many story building, take the stairs for your run! Yard work and mowing. Run! Run your run at lunch time. Run your run before going to work. Yes, it probably will be dark. But you should run from your memory since you map your run out at one time. I did say this wasn’t for everybody. But, it’s what I did, I can not tell a lie.

You want to win races or not? You want to be a winner, that’s what it takes dedication. Sorry dedication is a key ingredient for runners. I usually assigned Sunday as my track day for repeats. But if you didn’t make it and have access to track lights, do it! No lights leave your car lights shinning on the track.

Now for your time saver to make sure you can always get your runs in. Treadmill! I bet you knew that. Absolutely the top tip for you; none of the above applies if you own a treadmill. Good luck with your run, just be sure to run your own race. And of coarse when the races end some day always continues to run 4 your life. Running will ensure a quality life style.

Gary is a master’s runner having ran in well over one hundred races. Today he shares his running and racing experience’s to all. He continues to write articles on various good health related issues from a runner’s point of view. He’s a distributor for TriVita one of the leading global providers of nutritional supplements. TriVita is concerned with helping people live healthier, more joyful lives and we know that by finding an overall sense of wellness comes from living a healthy lifestyle. http://runningrunnersrun.blogspot.com 1-972… (CST) Skype gary.cooper471 freecooper@gmail.com

Yet there is something about exercising in the morning that just sets up a good feeling for the rest of the day. One the hard part of chaning into your running gear, putting on your running watch and getting out the door is over, you are often over the hardest part.
Usually you are feeling much better by the end of the morning’s run which only improves as the day goes on. Somehow you feel more charged, more energetic, more motivated to tackle your daily tasks.

But Lisa Mason expresses it much more succinctly than I possibly could in an article of hers I discovered during the week, so here is Lisa’s version on why you should do morning runs…

I’ve recently restarted my old morning routine of running in the morning. It’s mad a huge difference in how I feel throughout the day, the amount of work I can get done and my mood. There are many reasons to run/jog/walk in the mornings.

Just remember that if you are a long distance runner, preparing for a marathon, etc. that you may not have the energy or speed on a morning run that you would have in the afternoon until you get used to it and it can also help to have a breakfast first for fuel.

Here are my thoughts.

* You can avoid procrastination when you do it first thing in the morning.
* You give yourself an energy boost- helps you wake up and get motivated.
* It’s quieter outside, usually less traffic and fewer people around.
* The smell of the morning air is refreshing.
* Boost your metabolism to help you burn calories throughout the day
* That morning shower feels extra good.
* Create a fitness routine to keep you healthy and in shape.
* Get the cardiovascular workout you need each day.

These are just some of the reasons I think it’s great to run in the mornings. If you absolutely cannot work this into your routine on a daily basis, consider making it a weekend schedule. If mornings are impossible for you, then try to get a run/jog/walk into your daily schedule at some time- whatever time works for you. If your situation changes in the future, try mornings again. You’ll notice the difference in how it impacts your day!

Lisa Mason is a freelance writer with a specialty in Internet content and SEO articles. She has written thousands of articles, hundreds of ebooks and thousands of website pages and related content. She is the author of How to Earn a Living Writing for the Internet.

Lisa Mason, Professional wordsmith for hire: gamer, wife, mother, entrepreneur, published poet, co-owner of game guides company (http://www.liti4.com), public speaker and Internet business consultant. You can learn more or follow Lisa’s blog from her website: http://www.freelancewriter4hire.com

This is a running related article. If you wish to shop for a running watch, you can Buy Running Watches Here.

I came across an article the other day with a couple of tips that I think can improve the average distance runners performances, yet are shunned by many.

These two activities are hills and speed work.

Yeah, yeah I can hear your groans and complaints already, but in years of running I have seen that these two unpopular activities can go a long way to promoting a runner’s strength, speed and lactate threshold giving a runner an edge over his competitors who ignore these types of sessions.

When you are done reading, be sure to check out our article, the Six Fundamental Exercise Types of The Long Distance Runner for examples of other types of endurance training.

———————————————————————————-
Two Secrets For Improving Long Distance Running Times by Scott Malin

Building up endurance for long races by turning in countless hours of distance running is only one aspect of reaching your goal. Running is a sport that must be learned just like any other. It requires more than simply jogging around a lot. When you learn to utilize all avenues of running instead of doing only long, slow distance runs, you can improve your cardio capacity, teach your muscles to work more efficiently and cut your distance times down drastically.

Secret #1 – Hills
Hills are an excellent way to vary the terrain and difficulty of a run. Mixed hills can add a much needed dimension to a long distance run, allowing different muscle groups to function at anaerobic levels for a short period of time. In addition, hills (especially trail runs) promote the use and strengthening of the ankle. Ankles are a seldom talked about part of the body until a runner comes up with a sprain, yet they are essential for balance and stabilization, especially as runs become longer. Running hills can help in the following ways:

• Stronger push-off power
• Improves stride frequency
• Develops control and stabilization (downhill running)
• Promotes strength endurance
• Helps to develop maximum speed
• Improves the bodies ability to handle lactic acid
• Improved hip flexibility

Secret #2 – Sprints
Sprints are an extraordinary way to improve your distance running speed. Contrary to what some distance runners may think, sprinting and distance running do not need to be at odds with each other. They work wonderfully well together and offer up a more balanced training regime. Sprinting will increase your lactate threshold and promote better blood flow to the muscles. Simply put, getting more nutrients in and taking more waste taken out makes it easier to go longer distances. Sprinting benefits are:

• Increased running speed – allows for faster distance runs
• Raise the body’s lactate threshold- allows you to run faster before lactic acid forms
• Improves blood flow to the muscles- more oxygen reaches muscles allowing for better function
• Improved aerobic capacity- allowing the body to utilize oxygen more efficiently for prolonged periods of time.

Long distance running can be very rewarding but if you, like many others find yourself stuck in a plateau, why not give one of these options a try. You will be amazed at the results!

If you would like to learn more or find other great articles on health, fitness and nutrition, please visit: http://www.dynamicsofmotion.com

Scott Malin is a widely respected expert on the subject of fitness, strength, and nutrition. To learn more, please visit: http://www.dynamicsofmotion.com

The race had some big-name draw-cards including Ethiopian distance king Haile Gebrselassie, Australia’s Craig Mottram and Kenyan Patrick Makau.

Gebrselassie, suffering from jet-lag, still managed to dominate his rivals, wining the inaugural event in 42 minutes and 40 seconds.

Ethiopian great Haile Gebrselassie burnt off his rivals for a commanding win in the Great Australian Run through the city streets here on Sunday.

Makau trailed in 35 seconds behind Gebrselassie to take second in 43:15, with well performed Australia athlete Collis Birmingham beating Olympian Craig Mottram for third placing in 43:35.

Kenya’s two-time world marathon champion Catherine Ndereba easily won the the women’s event in 50:43, Ndereba, 36, was second behind Romania’s Constantina Dita in this year’s Beijing Olympic marathon, but finished well ahead of sixth-placed Dita in the shorter event.

New Zealand’s Alice Mason was second in 51:27 and third-placed Lisa Weightman was the leading Australian in 51:31.

Click on the following link for a more thorough report on the Great Australian Run of 2008.

• 5. “Keep promises, especially ones made to yourself”
• 14. “When standing in starting lines, remind yourself how fortunate you are to be  there”
• 16. “A bad day of running still beats a good day at work”

… the practical…

• 4. “During group training runs, don’t let anyone run alone”
• 33. “Never throw away the instructions to your running watch” – never forget that one
• 34. “Don’t try to outrun dogs.”

… through to the wise and downright philosophical…

• 3. “Don’t make running your life. Make it part of your life”
• 21. “Approach running as if the quality of your life depended on it”
• 45. “Winning means different things to different people”

Joe’s list reminded me, once again how running is not just about faster times.
Running is about becoming a better, more rounded person who enjoys a greater quality of life.

Enjoy

• The 53 Runner’s Commandments

Athletes have been practicing carbo loading since the late 1960s. But what’s the big deal with carbo loading? What the heck is it? Why do it? Is it really worth the effort?

The short answer is that carbo loading enhances endurance performance by increasing the amount of glycogen in the body. More glycogen (Carbohydrates) stored in the muscles and livers equates to more energy at an athlete’s disposal.

The benefit? You’ll last longer in an extended endurance event!

In practice the body normally has enough Glycogen for events up to 90 minutes in duration. But if you are doing an extended event like a Marathon, there are some obvious benefits to extra glycogen stores.

So how does one carbo load? There are various carbo loading practices, which have changed over time with new Scientific findings. These are elaborated on at great length in an article I discovered the other day titled The evolving art of carbo-loading.

A Swedish physiologist named Gunvar Ahlborg was the first to introduce some scientific basis to the fact that the muscles and liver are able to store above-normal amounts of glycogen when high levels of carbohydrate consumption are preceded by severe glycogen depletion.

The stress of severe glycogen depletion triggers an adaptive response by which the body reduces the amount of dietary carbohydrate that it converts to fat and increases the amount of carbohydrate that it stores in the liver and muscles as glycogen -a phenomenon Ahlborg referred to as glycogen supercompensation.

From his findings he developed The Ahlborg method:

Perform an exhaustive workout one week before a long race (90 minutes-plus).

Consume a very low-carb diet (10%) for the next 3-4 days while training lightly.

Consume a very high-carb diet (90%) the next 3-4 days while continuing to train lightly.

Endurance athletes around the globe began to use Ahlborg’s carbo-loading plan prior to events anticipated to last 90 minutes or longer.

While it worked, it had its share of drawbacks. Many athletes weren’t keen on performing an exhaustive workout just a week before a big race. Also maintaining a 10 percent carbohydrate diet for three or four days carried some nasty consequences including lethargy, cravings, irritability, lack of concentration and increased susceptibility to illness.

Fortunately research later offered an alternative method that increased glycogen storage without first depleting it.

The no-depletion method came onto the scene:

Perform a long workout (but not an exhaustive workout) one week before race day.

Eat normally (55-60% carbohydrate) until three days before a longer race.

Eat a high-carb diet (70%) the final three days before racing while training very lightly.

The method was more pleasant to athletes and carried fewer of the risks associated with the Ahlborg method. Athletes were no longer required to perform a long depleting workout a week before a big race!

However, in 2002, however another method was devised by scientists at the University of Western Australia. This was perhaps the easiest method of all to follow as it only involved one day of preperation:

During the pre-race week, eat normally while training lightly until the day before a longer race.

On the morning of the day before the race, perform a very brief, very high-intensity workout. (In testing this consisted of two and a half minutes at 130 percent of VO2max (about one-mile race pace) followed by a 30-second sprint).

Consume 12 g of carbs per lb. of body weight over the next 24 hours.

The result? A 90-percent increase in muscle glycogen storage!

The method works best if preceded by a proper taper – several days of reduced training with the purpose of rendering your body rested, regenerated and race-ready.

So when should you use Carbo Loading?

Carbo-loading in general has been shown to enhance race performance only when athletes consume little or no carbohydrate during the race itself. If you do use a sports drink or sports gels to fuel your race effort – as you should – prior carbo-loading probably will have no effect. But it doesn’t hurt to do it anyway, as insurance.

Article Link:

• The evolving art of carbo-loading