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.

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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

It has been long known that regular exercise can reduce the chance of disease and promote health, now guidelines have been released by the U.S. Department of Health and Human Services (HHS) , the verdict – you need 150 minutes of moderate physical activity a week to stay healthy and ward off diseases.

The announcement was met with support by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA). These organizations, – who jointly published physical activity recommendations last year, said the guidelines effectively support each other and are based on the most relevant science that links physical activity to “improved health and wellness”.

ACSM guidelines focus on 30 minutes of moderate-intensity daily physical activity five days a week, whereas HHS guidelines call for a minimum of 150 minutes of moderate physical activity a week. Both sets of recommendations conclude that relatively modest amounts of physical activity will improve health and cardio-respiratory fitness of inactive persons, however it should be noted that health gains, beyond this such as weight-loss or weight maintenance, may require more than the guidelines state.

The guidelines published by ACSM and AHA can be found here, and offer some basic recommendations for healthy adults below and over 65. While 150 hours might seem like a lot for some, they offer some practical tips for fitting in regular exercise with busy work schedules, family obligations and packed weekends:

• Do it in short bouts. moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight.
• Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.
• Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. But setting aside specific days and times for exercise can be helpful.
• The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.
• Make it a family affair. Take your spouse, your children, or a friend with you to add some fun exercise ideas to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

The press statement can be viewed here.

We have a Startling Revelation to make: YOU CAN CHEAT DEATH!

How?

In fact there are five simple ways of cheating death…

1. Quit the Fags
2. Lose Weight
3. Get Fit
4. Drink Less Booze
5. Eat Right

If you can manage all five of these you will reduce your risk of death by a factor of 8 !!!

If you’re thinking “um…. der” you’re not alone.

For this is nothing here that hasn’t been common knowledge for years! Despite this, someone at Harvard University found need to fork out some cash to do a proper study. Robert van Dam, PhD, of Harvard University’s School of Public Health, looked at death risk and five lifestyle factors: cigarette smoking, being overweight, low physical activity, light or moderate alcohol use and low-quality diet.

The study beginning in 1980 and followed 77,782 female nurses ranging in age from 34-59 years old.

Of the 8882 deaths over 24 years:

• 1,790 were from cardiovascular disease
• 4,527 were from cancer
• 55% of those deaths were estimated to have been due to smoking, lack of physical activity, being overweight, and low-quality diet
• 28% of the deaths were tied to smoking

They also concluded

• Having five of the five risk factors increased the risk of death from cardiovascular disease by a factor of eight compared with having none of the risk factors.
• The risk of dying from cancer was three times higher; and
• The risk of dying from any cause was four times greater.

However those with a light to moderate alcohol intake (1 drink or less daily) were less likely to die from cardiovascular disease than those who do not drink any alcohol.

Read the full report here.

Are you overweight and don’t know what to do about it?

If you are like many, you may have wondered what you can do about it?

Maybe at certain times you have asked one of the following: Should I just diet? Should I give the exercise thing a go? Is just dieting or exercising by themselves good enough or do I need to do both?

According to a study published in the Journal of Applied Physiology as referred to in this interesting article, when overweight older people start exercising, they are able to improve their exercise efficiency.

Exercise efficiency in this case refers to using fewer calories to perform a physical activity. The conclusion: Exercisers burn more fat and lose less muscle than older people who simply diet for weight loss.

The four month study was conducted as follows:

64 sedentary, overweight or obese participants, between the ages of 60 and 75 were divided into three groups:

• The first group was put on a diet only that reduced their caloric intake enough to achieve a 10% weight loss by the end of the study
• The second group was set an exercise regime where they could choose to walk, bike or row 3-5 times a week (most chose to walk)
• The third group were both placed on a diet and set an exercise routine combining the other methods

The outcome:

• The exercise-only group increased efficiency compared to the diet-only group
• The diet and exercise group also increased efficiency compared to the diet-only group
• All three groups lost weight
• the diet-only and diet-and-exercise group lost more weight than the exercise-only group
• The diet-only group lost more lean muscle and fat
• The exercise-only and diet-and-exercise groups drew more on fat stores as an energy source

So diet alone won’t get you maximum health. Exercise alone is better than diet alone, but dieting loses more weight than just exercising.

My advice? If you are overweight and want to do something about it.

Don’t mess around, do both!

Get that body of yours to the gym or out for a walk and put those potato chips and cakes in the rubbish bin.

Do what I say and you will thank me..

At least your body will

See Also:

Alkaline Acid Diet

It is commonly thought that running damages your knees, but is there any truth behind this widespread belief? According to this article the answer is no.

What’s more, the complete opposite has been shown to be true.

The persistent myth about exercise – and running, in particular – is that it increases joint problems, arthritis, and will ultimately destroy joints and lead to disability,” said William J. Evans, an exercise physiologist and chair of nutritional longevity at the University of Arkansas for Medical Sciences. Not only is this “not true,” he said, but the opposite is true: “There is decreased disability after decades of running.

In a new study by Dr. James Fries, a professor of medicine at Stanford University, which was, published in the Archives of Internal Medicine, Fries gave annual questionnaires to 538 runners and 423 healthy men and women.

The results were as follows:

• All were at least 50 years old when the study began in 1984
• After 21 years of follow up, only 15 percent of the runners had died
• This is compared to 34 percent of the non-runners, a greater than two-fold difference!
• The runners were less likely to be disabled. They were able to delay disability (defined as anything that can make it more difficult to perform normal daily tasks) – by 16 years!

In another study, published in the American Journal of Preventive Medicine, Fries focused on 45 runners and 53 non-runners, all aged 50 or more in 1984, and gave them periodic knee X-rays to detect possible osteoarthritis. After 18 years of testing, there was no increase in risk among runners, he said.

The bottom line: Move it or lose it!

Here is the link again to the full article.