TRAIN YOUR ANKLE

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Injury Prevention

TRAIN YOUR ANKLES

Exercises like these strengthen the muscles, tendons and ligaments around your ankles, giving your body a built-in defense against sprains and strains.

By Lisa Jhung

PUBLISHED 05/15/2009

Trail running raises a problem that is a lot less common in road running: the dreaded twisted ankle. Obstacles like rocks, roots, twists and turns can catch your foot in the wrong position, and, down you go. "There are things runners can do for this," says Tim Hilden, physical therapist, specializing in running-specific injuries, at the Boulder Center for Sports Medicine. While you may think wearing high-top running shoes is the answer and wonder why companies don't make them (hello, combat boots ... too heavy and inflexible!), think more about strengthening and providing support from the inside.

"Exercises should reflect the demand of trail running, which is to react quickly to obstacles and changing terrain," says Hilden. "The best approach is to combine strengthening with balance and proprioceptive activities."

Here are effective, efficient exercises that you can do on your own to strengthen those ankles, which will hopefully help you avoid straining or spraining your ankle on the trail.

1. Balancing Act. Spend some time balancing on a wobble board, BOSU Ball or other balancing toys used for physical therapy and fitness. These can be found at your local gym and online. Stand on one foot for 20 seconds at a time, building up to 1 to 2 minutes. Repeat on the other foot.

2. Strong Calves. Bent-knee calf raises strengthen your soleus and tibialis posterior muscles, which are major muscles in your calf that help stabilize your ankle with every foot strike. Start by doing these on a flat surface (with a slight bend in the standing leg), and advance to standing on a step with your heel dropping slightly below the step. Start with 10 on each leg and work up to three sets of 15-20.

3. Get Agile. The following exercises will help your overall agility and create proprioceptive muscle memory to help you negotiate trail terrain with precision. The goal here is less stumbling and fumbling while you run.

- Plyometrics: Utilizing a step (like the top of the step from step aerobics equipment, on its own), a low wooden box found at a physical therapists' office, or even a curb onto a sidewalk or low bench, jump up onto that step/box/curb with one leg. Work up to doing this forwards, backwards, and from each side.

- Grapevine: This classic exercise (think football, basketball practice and aerobics classes) has you crossing one foot in front of the other, then back out the side, then that foot crosses behind the other, then back out to the side as you move in one direction across the floor. Repeat in the other direction. You want to do this quickly and with precision.

- Box Step-Overs: This exercise builds both agility and strength, like plyometrics, but is done in a stepping motion rather than jumping. Use a box or step that's slightly higher than what you use for plyometrics, and step with one foot onto the box/step, then back down to starting position. Do the same from each side to work on lateral strength and agility.

- Sprint strides: Short bursts of speed in the form of striders strengthen your ankles. By doing striders, you're training them to react to quick changes in direction. Make sure you're properly warmed up with at least 10 minutes of easy jogging before beginning this exercise. Striders are different from straight sprints because with striders, you roll into a sprint speed by starting out with an easy jog and accelerating through it (as opposed to starting a sprint from a starting line). Stride out your pace for about 60-100 yards, then roll back into a jog. Repeat about five of these for starters, then build up to 10-12 once or twice a week.

By doing exercises like these that strengthen the muscles, tendons and ligaments around your ankles, you're giving your body a built-in defense against sprains and strains

Overuse Foot Injuries in Runners

One of the fun things about running is that it gives one the opportunity to learn, and it seems as if this never stops. No matter how experienced you are there is always something more to learn. This observation is made relevant by several investigations into overuse injuries in runners. These studies show that experienced runners have about the same rate of overuse injuries as beginners. It is not that experienced runners never learn.            Certainly some do not and constantly run, and rerun, into the same injury pattern. However, it is likely that a larger percentage cure one injury then develop and improve until they stumble into the next. This is probably because as one area gets stronger the stress load is subsequently re-applied elsewhere. Injuries, thus, tend to march along what is referred to as the "kinetic chain".               Each runner, however, tends to march to the beat of a different drummer. The specific location for an overuse injury is determined by a multitude of factors (e.g., genetics, previous injuries, training factors, etc.). This means that there is not an etched-in-stone-overuse-injury-sequence through which all runners progress (Feet first, then ankles, then shins, then knees, then … ).               Thus, it is a good idea for runners to become aware of regions of the body that may become affected and learn a little about the specifics in each region. Knowledge and early warning are a runner's best friends. In this column I periodically highlight either a specific injury or a region of the body in which overuse injuries occur or originate. This month it is, "de feet".                Conceptually it is easy to think of the feet as an area that may become overused and injured in runners. They are, after all, the first part of the body that hits the ground. One must consider that injuries elsewhere may have their roots in the feet. Similarly, it must be pointed out that nagging foot injuries may have their cause higher up the kinetic chain.      When searching for factors that may have contributed to any running injury (i.e., not just those limited to the foot) a good starting point is the foot. The details of advanced biomechanics are beyond the scope of this article, but a discussion of a few basics is warranted.       As a simplification there are three types of 'arches', neutral (normal), high (and/or rigid), and low ("flat feet"). In a normal running gait at footstrike the foot is in a relatively supinated position and then progresses, or rolls, through pronation during the mid-stance phase. To visualize this, open a paperback book at the midpoint and place it face down on a table. It tends to tent up with the spine elevated, supported on two "wings". Each wing is in a supinated position relative to the spine. Now press down on the spine to flatten the book. Each wing has now moved towards a more pronated (less supinated) position. The action, from supinated to pronated, is called pronation -- and going the opposite direction is called supination. Of course when we run this happens to each foot alternatively, and obviously involves different mechanics and angles. The foot hits the ground in a relatively supinated position and then 'rolls' into a more pronated position by the mid-stance phase, which is the point when the foot is directly under the body and is bearing full weight.            In returning to examine different foot types it is now easier to understand why runners with high arches are referred to as "supinators" or "under pronators". In their running gait they have decreased mobility such that there is inadequate pronation during running. These runners have a foot that doesn't absorb shock well. This shock is transmitted to lateral (outside) structures in the foot, lower leg, and knee. An injury example is anterior (lateral) shin splints.            "Overpronators" have the opposite problem. There is too much mobility and, thus, excess pronation during running. These runners end up transmitting excess force to the medial (inside) structures of the leg. An injury example here is posterior (medial) shin splints.             The right shoe for underpronators (supinators) are ones that provide extra cushioning and shock absorbing capacity. Overpronators need shoes that provide extra stability, or "motion control". A quick and dirty method for determining individual needs is the wet footprint test. Start by placing a wet towel on concrete. Simply step onto the towel with each foot (one-two) then step forward (one-two) onto dry concrete and then step forward again. Now look at your footprints. If the only wet spots are the ball, the heel, and a sliver of the outside edge of the foot you are likely an underpronator. Conversely, if the entire footprint is filled in then you fall into the overpronator camp. There are several running shoe guides (e.g., www.roadrunnersports.com) to help you determine what shoe is right for you. Finally some runners need the extra help provided by orthotics. These customized shoe inserts may be designed to provide extra support and motion control for overpronators, or extra cushioning for underpronators. A few other tips about running shoes. After about 250 miles shoes lose about 30 – 50% of their shock absorbing capacity. The same is true for wet shoes, which – depending upon how wet -- may take 48hrs to dry out. If you run daily you may want to consider buying two pairs and using them on alternate days. This will help prolong effective shoe life-span.

Foot injuries in runners. Not listed in any particular order, nor is this list all-inclusive. 1. Plantar fasciitis - heel pain caused by inflammation of the tough fascia on the bottom of the foot, usually right where the fascia attaches into the heel. 2. Calcaneal stress fracture – an overuse fracture of the "heel bone" 3. Achilles tendon bursitis – inflammation of the bursa located at the attachment of the Achilles tendon to the heel. (NOTE: Although not defined as a foot injury there is also a separate condition involving inflammation of the Achilles tendon itself, higher up the ankle, referred to as Achilles tendinitis. 4. Extensor tendinitis – inflammation of the tendons on the top of the foot, usually midway along the foot. 5. Sesamoiditis -- inflammation of those tiny little free-floating "sesame seed" bones, which are located in the ball of the foot near the base of the big toe. 6. Metatarsal stress fracture – an overuse fracture of one of the metarsals. These are the long bones that start at the midway point of the foot and run right up to the base of the toes. There are 5 in each foot. 7. Morton's neuroma – a condition caused by the chronic irritation of the interdigital nerve, usually between the 3rd and 4th metatarsals, near the toes. Runners often experience a "pins-and-needles" or "electric shock" pain. 8. Posterior tibialis tendonitis – this tendon passes underneath the medial malleolus (the inside "ankle bone") and attaches into the medial aspect of the foot (navicular bone). Runners usually experience pain below the inside of ankle or slightly further along the inside of the foot. 9. Peroneal tendonitis – this tendon passes underneath the lateral malleolus (the outside "ankle bone") and attaches on the lateral aspect of the foot (cuboid and base of 5th metatarsal). Runners usually experience pain on the outside part of the ankle or lateral edge of the foot up to the base of the 5th metatarsal. 10. Subungal hematoma -- bleeding underneath the nail from the chronically jamming the toe(s) into the shoe. Also may happen acutely if you drop something heavy on your toes(s). NOTE: This is just one type of toe condition – there are many others (e.g., ingrown nail). I just wanted to mention one so that the toes didn't feel left out in the foot discussion.

Common point of tenderness in plantar fasciitis

Run twice a day to get stronger and faster—sooner.

Training Tips

DOUBLE DUTY

Run twice a day to get stronger and faster—sooner.

By Ed Eyestone

Image by Timothy Tadder

From the July 2009 issue of Runner's World

From the time I was in high school, and throughout the 14 years I spent running professionally, running twice a day was a staple of my training regimen. Five days a week, I'd do an easy six miles or so in the morning and follow it with a hard workout in the afternoon. Doubling up allowed me to run long on Saturday, take Sunday off, and still get the same 90 to 120 miles my competitors were racking up.

By running more often, you reap the same fitness benefits you get when you boost the duration and intensity of any one run: reduced body fat, increased VO2 max, and improved muscle tone. You just get those benefits sooner.

I definitely felt the advantages of running twice a day. My morning run was easy enough that I wasn't exhausted in the afternoon. But I wasn't fresh either, so it got me used to training through fatigue. I always rehydrated, rested, and refueled before the afternoon run, so I had a much better chance of hitting a quality pace than if I'd tried to grind out those same miles on the end of one long run. Here's how to make doubles work for you.

Build Slowly Start by doing two-a-days twice a week. Initially, the extra workout can be 20 minutes. When you first add it on, drop the length of your main workout by 10 to 15 minutes. As you get more comfortable, bring the main workout back to its original level and extend the first run to 40 minutes. You can double up on as many days as you want. Just spend at least two weeks at each stage before adding more miles.

Recover Right Allow at least four hours between your workouts so you can recover fully. After the first run, be sure to rehydrate, and consume at least 500 calories within 30 minutes of finishing to help speed recovery.

Mix and Match Stay alert for aches and pains, and fiddle with the formula until you find what works best for you. Many of my runners prefer to add a run in the morning when they know they have a hard workout in the afternoon. The easy run gets them loosened up for the hard work later. Others prefer to add extra workouts on their easy days because they're not as fresh after the morning run. Try some of the combinations below.


Two Timing

Each of these paired workouts has its own unique benefits.

A.M.: 3 to 4 at easy aerobic base pace
P.M.: Interval workout (e.g., 6 x 800)
PAYOFF: Provides extra aerobic work without fatigue, gets blood flowing through muscles

A.M.: 4 to 5 miles at easy aerobic base pace
P.M.:4 to 8 miles at a conversational pace
PAYOFF: Improves running economy, boosts weekly mileage, and provides a good fitness base

A.M.: Long run; or 5-K or 10-K race
P.M.: 2 to 3 miles at a conversational pace
PAYOFF: Increases blood flow to muscles, flushes waste from muscles, and speeds recovery

TRAINING: RACE TRAINING : 5K & 10K TRAINING

 

 

  

YOUR ULTIMATE 10-K PLAN

You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed.

By Doug Rennie

From the July 2004 issue of Runner's World

You'll be glad to hear that 10-K training forms the foundation of all-around fitness, because it includes ample amounts of the three core components of distance running--strength, stamina, speed. Sure, you can use it to train for your goal 6.2-miler, yet with certain adjustments you can also use it to prepare for everything from the 5-K to the marathon. But we're talking about the classic distance, made famous by Viren, Salazar, and the transcendant Gebrselassie. When you race a 10-K, you immerse yourself in near-mythical tradition. So read through the runner profiles below to determine which of our six-week plans is best for you. And remember: These are not one-size-fits-all plans, so if you can't complete a given workout, don't. If you need to rearrange training days to fit your schedule, do it.

Beginner

You're a notch above novice. You've been running at least six months and maybe have done a 5-K or two. You run three to five miles three or four days a week, have done a little fast running when you felt like it, and now you want to enter--and finish--what you consider a real "distance race."

If you're a beginner, your 10-K goal is less a personal record (PR) than an LDF (longest distance finished). You want to run the whole 6.2 miles, so you're going for endurance. Because it's likely to take you an hour to get there. "Basic aerobic strength is every runner's first need," says coach Jon Sinclair of Anaerobic Management (anaerobic.net).

So you'll do most of your running at a steady, moderate pace. But we're also going to flick a dash of pseudo-speedwork into your endurance stew for flavor. This will put some added spring into your step, give you a brief taste of what it feels like to run a little faster, and hasten your segue to the intermediate level. Hence, every week, in addition to steady running, you're going to do two extra things.

Get Your Training Started Find the 10K Plan for Beginners and more at the Runner's World Personal Trainer.

Race Day Rules
Have some fluids and an energy bar or bagel an hour before the start, and arrive early enough to get your number without the stress of long lines. Walk around about 10 minutes before the start, maybe even do a few minutes of slow jogging. Start off slower than you think you should, and work gradually into a comfortable and controlled pace. Let the race come to you. If there is an aid station, stop to drink and relax for 10 seconds.

Stuff You Need To Know
Aerobic Intervals (AI): You push the pace just a bit, you breathe just a little harder--followed by slow jogging until you feel rested enough to resume your regular tempo. And you always, always, stay well short of going anaerobic (simply stated: squinty-eyed and grasping for breath). Treat these runs like play. When you do them, try to recreate that feeling you had as a kid when you ran to the park and couldn't wait to get there.

Gentle Pickups (GP): You gradually increase your pace over 100 meters to about 90 percent of all-out, hold it there for 10 to 20 meters, then gradually decelerate. Walk to full recovery before you start the next one. Nothing big, nothing really stressful--just enough to let your body go, "Ah, so this is what it feels like to go fast." Note: After a few AI/GP weeks, your normal pace will begin to feel more comfortable. And you'll get race-fit more quickly this way.

Four Training Universals

• Rest: Rest means no running. None. Give your muscles and synapses some serious R&R so all systems are primed for the next workout. Better two quality days and two of total rest than four days of mediocrity resulting from lingering fatigue. Rest days give you a mental break as well, so you'll come back feeling refreshed.


• Easy Runs: Easy runs mean totally comfortable and controlled. If you're running with someone else, you should be able to converse easily. You'll likely feel as if you could go faster. Don't. Here's some incentive to take it easy: You'll still be burning 100 calories every mile you run, no matter how slow you go.


• Long Runs: Long runs are any steady run at or longer than race distance designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner for company. You'll have plenty of time to talk about anything that comes up.


• Speedwork: Speedwork means bursts of running shorter than race distance, some at your race goal pace, some faster. This increases cardiac strength, biomechanical efficiency that translates into more miles per gallon, and the psychological toughness racing demands. That said, you're not trying to kill yourself. Keep it fun.

Intermediate

You've been running a year or more, done some 5-Ks, maybe even a 10-K. But you've always finished feeling like you could have, or should have, gone faster. You consider yourself mainly a recreational runner, but you still want to make a commitment to see how fast you can go.

Here's the two-pronged approach that will move you from recreational runner to the cusp of competitive athlete. First, you'll be adding miles to your endurance-building long run until it makes up 30 percent of your weekly mileage. Second, you'll now be doing a substantial amount of tempo running aimed at elevating your anaerobic threshold, the speed above which blood lactate levels skyrocket--a gulping-and-gasping prelude to your engine shutting down for the day. How to avoid this unpleasantness? With regular sessions at a little slower than10-K pace--that is, tempo-run pace. This will significantly improve your endurance and running efficiency in just six weeks.

So your tempo work will include weekly "10-10s," along with a mixed grill of intervals and uphill running, all of which strengthen your running muscles, heart, and related aerobic systems (see "Stuff You Need To Know,").

Oh, one more thing: Running fast requires effort--and some discomfort. Still, be conservative. If you can't maintain the same pace throughout a given workout, or if your body shrieks "No mas!" then call it a day. And maybe adjust your pace next time.

Get Your Training Started Find the 10K Plan for Intermediate Runners and more at the Runner's World Personal Trainer.

Race Day Rules
"Many intermediate runners run too fast in the first 5-K," says Coach Sinclair. "That's the surest way to run a mediocre time. Even pace is best, which means the first half of the race should feel really easy." Sinclair's wife and co-coach, Kim Jones, a former U.S. Olympian, adds this: "Divide the race into three 2-mile sections: doable pace for the first 2, push a bit the middle 2, then go hard the last 2."

Stuff You Need To Know
Pace Intervals (PI): Run at 10-K goal pace to improve efficiency and stamina, and to give you the feel of your race pace. For 10-minute pace (a 1:02:06 10-K), run 2:30 (for 400 meters), 5:00 (800m), 7:30 (1200m). For 9-minute pace (55:53), run 2:15 (400m), 4:30 (800m), 6:45 (1200m). For 8-minute pace (49:40), 2:00 (400m), 4:00 (800m), 6:00 (1200m). With pace and speed intervals (below), jog half the interval distance to recover.

Speed Intervals (SI)
Run these at 30 seconds-per-mile faster than goal pace. For 10-minute pace, run 2:22 (for 400m), 4:44 (800m), 7:06 (1200m). For 9-minute pace, 2:08 (400m), 4:16 (800m), 6:24 (1200m).
For 8-minute pace, 1:53 (400m), 3:45 (800m), 5:38 (1200m).

10-10s: 10-minute tempo repeats at 30 seconds per mile slower than 10-K goal pace; 3- to 5-minute slow jog after each.

Total Uphill Time (TUT): Run repetitions up the same hill, or work the uphill sections of a road or trail course.

Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each.

Advanced

You've been a serious runner for several years, have run many races--perhaps even a marathon. You're familiar with fartlek and intervals, and can run comfortably for an hour-plus. Now you want a breakthrough time--and you're willing to put in a rigorous six weeks to achieve it.

The cornerstone of 10-k training has long been the tempo run. Great for stamina-seeking intermediates working their way up the racing-fitness food chain. But not for you. How come? Because a recent study found that short intervals at--not below--5-K and 10-K race pace (roughly, our speed and pace intervals below) produced huge improvements versus tempo runs. (Note: Tempo running produced improvements, but faster running did better still.)
The study, as reported in the U.K. journal Peak Performance, found that "those doing intervals trained faster than the tempo runners and therefore developed better economy, coordination, and comfort while running fast." Which translated into faster 10-K running. Moreover, the interval group spent just 31 minutes during two sessions per week running their reps, while the tempo runners required 58 minutes for their two sessions.

So there you go. That's why we're going to put you on a six-week diet of quick stuff--medium-long on Tuesdays, short and swift on Thursdays. And we're going to make sure you maintain your vital aerobic base, as you'll be doing solid mileage as well.

"Experienced runners often don't do enough of the mileage to support the harder work."

Get Your Training Started Find the 10K Plan for Advanced Runners and more at the Runner's World Personal Trainer.

Race Day Rules
Know the course. "If you know how the hills and turns go," says Sinclair, "you can more easily match your efforts to the course. Also, study the last mile. In fact, run it as a warmup. Look for markers a certain distance from the finish so you can expend your final energy at the right time."

Stuff You Need To Know
Pace Intervals (PI): For 8-minute pace (49:40), run 2:00 (for 400 meters), 4:00 (800m), 6:00 (1200m). For 7-minute pace (43:28), do 0:53 (200m), 1:45 (400m), 3:30 (800m), 5:15 (1200m). For 6-minute pace (37:15), it's 0:45 (200m), 1:30 (400m), 4:30 (1200m). Recovery is a 1-minute jog (after 400m reps), 2:00 (800m), and 3:00 (1200m). Note: For both pace and speed intervals, run 2 miles easy plus four 100m strides before each session, and 2 miles easy afterward.

Speed Intervals (SI): For 8-minute pace, run 1:53 (for 400m), 3:45 (800m) 5:38 (1200m). For 7-minute pace, do 0:49 (for 200m), 1:38 (400m), 4:53 (1200m). For 6-minute pace, it's 0:41 (200m), 1:22 (400m), 2:44 (800m), 4:08 (1200m). Recovery is jogging half the interval distance (i.e., 400m jog after 800m rep).

Lactate Sessions (LS): LS training involves running about as fast as you can for 1 minute, followed by 3 to 4 minutes of slow jogging.

Strides (S): Over 100 meters, gradually accelerate to about 90 percent of all-out, hold it there for 5 seconds, then smoothly decelerate. Walk to full recovery after each. Strides aren't meant to tire you out. Just the opposite. They'll add zip to your legs.

Run twice a day to get stronger and faster—sooner.

Training Tips

DOUBLE DUTY

Run twice a day to get stronger and faster—sooner.

By Ed Eyestone

Image by Timothy Tadder

From the July 2009 issue of Runner's World

From the time I was in high school, and throughout the 14 years I spent running professionally, running twice a day was a staple of my training regimen. Five days a week, I'd do an easy six miles or so in the morning and follow it with a hard workout in the afternoon. Doubling up allowed me to run long on Saturday, take Sunday off, and still get the same 90 to 120 miles my competitors were racking up.

By running more often, you reap the same fitness benefits you get when you boost the duration and intensity of any one run: reduced body fat, increased VO2 max, and improved muscle tone. You just get those benefits sooner.

I definitely felt the advantages of running twice a day. My morning run was easy enough that I wasn't exhausted in the afternoon. But I wasn't fresh either, so it got me used to training through fatigue. I always rehydrated, rested, and refueled before the afternoon run, so I had a much better chance of hitting a quality pace than if I'd tried to grind out those same miles on the end of one long run. Here's how to make doubles work for you.

Build Slowly Start by doing two-a-days twice a week. Initially, the extra workout can be 20 minutes. When you first add it on, drop the length of your main workout by 10 to 15 minutes. As you get more comfortable, bring the main workout back to its original level and extend the first run to 40 minutes. You can double up on as many days as you want. Just spend at least two weeks at each stage before adding more miles.

Recover Right Allow at least four hours between your workouts so you can recover fully. After the first run, be sure to rehydrate, and consume at least 500 calories within 30 minutes of finishing to help speed recovery.

Mix and Match Stay alert for aches and pains, and fiddle with the formula until you find what works best for you. Many of my runners prefer to add a run in the morning when they know they have a hard workout in the afternoon. The easy run gets them loosened up for the hard work later. Others prefer to add extra workouts on their easy days because they're not as fresh after the morning run. Try some of the combinations below.


Two Timing

Each of these paired workouts has its own unique benefits.

A.M.: 3 to 4 at easy aerobic base pace
P.M.: Interval workout (e.g., 6 x 800)
PAYOFF: Provides extra aerobic work without fatigue, gets blood flowing through muscles

A.M.: 4 to 5 miles at easy aerobic base pace
P.M.:4 to 8 miles at a conversational pace
PAYOFF: Improves running economy, boosts weekly mileage, and provides a good fitness base

A.M.: Long run; or 5-K or 10-K race
P.M.: 2 to 3 miles at a conversational pace
PAYOFF: Increases blood flow to muscles, flushes waste from muscles, and speeds recovery

Ways You Can Increase Metabolism

Boost Your
Metabolism!

A slow metabolism is often the reason people cite for being overweight.

It's true that some people do burn calories at a slower rate than others, and it can be an important factor in your weight loss plan.

Simply stated, metabolism is the process whereby your body converts food into energy.

Think of it as the "furnace" that burns the calories.

The slower this process happens, the slower you

burn calories. Increase it and you burn more calories and lose fat faster.

Factors that affect the body's ability to burn calories are heredity, age, sex and of course level of physical activity.

Some of these factors can't be changed, but there are effective ways to maximize how fast you burn calories.

Here's The Good News!

Recently scientists have discovered ways to increase your metabolic rate, which in turn helps you lose more weight.

Ways You Can Increase Metabolism

1. Exercise on a regular basis. Including some type of physical activity every day will have a huge impact on how fast you are burning calories and fat. The best activity to begin burning calories faster is a good aerobic workout which can be any activity that gets your heart rate up for a minimum of 30 minutes a day.

2. Build Muscle This is a good way to burn fat long term. Strength training builds muscle, and muscle burns more calories than fat. The more muscle tissue you have, the more calories you burn all the time, even after your workout.

As a bonus, more muscle means you can eat more and gain less! Every pound of lean muscle burns 35 calories a day, while each pound of fat burns just 2 calories per day.

If you're a woman, don't worry about bulking up from weight training. Your female hormones will prevent any such thing from happening, and you will actually look a lot more shapely and toned!

3. Eat 5-6 small meals every day instead of 3 big ones. When there are too many hours between meals, your body thinks it's starving and burns calories slower to compensate. If you then eat a huge meal your body stores the extra calories as fat. Try to get into the habit of eating a little bit every couple of hours. Over time, this can really boost your rate of calorie burning.

4. Eat foods that speed metabolism. There's lots of buzz about red pepper or green tea having this effect, and some studies have shown they can increase the number of calories burned by 20%.

Many athletes add red pepper to high-carb meals to boost both their resting and active metabolic rates.

Green tea contains a powerful antioxidant that some believe can bring about the same kind of calorie-burning effect as hot pepper.

Protein generally requires about 25% more energy to digest, so it follows that a high-protein snack might be more effective than a high-carb food.

Try to eat as much as you can of the healthiest foods on earth which are considered SuperFoods due to their low fat and high nutritional content.

Bottom line: The best bet for keeping metabolism high: Build muscle, snack on low-calorie, high-protein foods, and keep moving!

Essential advice from runners and readers.

NUTRITION & WEIGHT LOSS: PERFORMANCE TRAINING FOODS

 

THE PACK RULES: EATING AND DRINKING

Essential advice from runners and readers.

By Yishane Lee

Image by David Brinley

From the November 2008 issue of Runner's World


1. EAT BEFORE

If you're heading out for an hour or more, you need some fuel at least 30 minutes before you run. "I generally go with the three-to-one carbs-to-protein ratio," says Anna Wood of New York City, who likes whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat help it last. "Peanut butter settles well in my stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts," says Jenny Jensen of Redmond, Washington. Other favorite boosts are honey on toast, oatmeal, bananas and peanut butter, fruit and nuts, granola, and energy bars.

When I run, I plan out the snack I'm going to eat after I'm done." -Liz Lawrence Atasacadero, California


2. OR SIP SOMETHING

If you're rolling out of bed, not starving, and only going for a few miles, you probably don't need anything more than a few sips of whatever gets you going. "As an early morning runner, I rarely eat, but I always have several cups of coffee," says Erik Petersen of Eugene, Oregon. Good choice, since numerous studies have shown that caffeine boosts performance during exercise. Dennis Ang of Hong Kong likes a prerun Red Bull, while Jordan Paxhia of Brookline, Massachusetts, drinks Emergen-C. "If I run in the morning, a Diet Coke is a must!" says Lisa Allison of St. Louis Park, Minnesota.


3. CARRY CANDY

You'll need to refuel on the run if you're going out for longer than 75 minutes (lebih sejam suku) "I carry jelly beans and water for runs over 13 miles (20km)," says Lisa Allison of Minnesota. Jane Cullis of Toronto prefers gummy bears, while Sarah Dreier of Appleton, Wisconsin, is a Swedish Fish fanatic. Like candy, GUs, Sport Beans, Shot Bloks, gels, and energy bars all provide easily accessible carbs. "Dried fruits and raw nuts add salt and sugar and they're calorically dense, so I don't have to carry many!" says Kristin Field of Corona, California.


4. DRINK WHILE YOU'RE OUT

For runs less than 45 minutes, water is enough. Hour-long runs require replenishing with carbs as well as electrolytes, and sports drinks do the trick. "I drink half water and half Gatorade," says Wendy Cohen of El Cajon, California. "I sip small amounts every 15 minutes." Eric Bubna of Andover, Minnesota, finds out what drink will be served at his upcoming races and practices with that. "It's important for your body to get used to it," he says. To go hands-free, use a fuel belt, stash bottles along your route before your run, or map a course that goes by water fountains or convenience stores.


5. RUN TO THE FRIDGE

Postexercise, aim to refuel within the "glycogen recovery window" of 30 to 60 minutes, says Len James of Savannah, Georgia. It's when your body most needs the nutrients in order to repair muscle tissue and replace glycogen stores. "I try to eat immediately after I run, usually a good mix of protein and carbs," says Christian Taylor of New Holland, Pennsylvania. Jack Genovese of Amherst, New York, likes pancakes and a Slim Fast. "I go with what I am craving, which is mostly carbs with a little fat and protein, like a smoothie with banana, berry, honey, and soymilk, and half of a tuna sandwich," says New York's Anna Wood. "Eating properly makes me functional for the remainder of the day," says Ricardo J. Salvador of Battle Creek, Michigan.

Running has the power to change your life. It will make you fitter, healthier, even happier. Here's all you need to know to get (and stay) on track to a brighter future.

Tips for Beginning Runners

LET'S GET STARTED

Running has the power to change your life. It will make you fitter, healthier, even happier. Here's all you need to know to get (and stay) on track to a brighter future.

By Selene Yeager

Image by Mark Matcho

From the May 2010 issue of Runner's World

You've seen them effortlessly striding down the street, their sculpted quads shining in the sun. And now you've decided that you, too, want to be a runner. This head-to-heels guide will show you how to get going, keep moving, and make running a lifelong habit. We've even answered your need-to-know questions so you'll feel confident, excited, and ready to hit the road.


GET GOING Walk—A Lot

It's here, in the beginning, where many new runners stumble. You think, Today, I'm going to start running! and out the door you go with the best of intentions—but maybe not the best preparation. Four minutes later your legs, lungs, and even your insides hurt. Don't despair. Whether you're fresh off the couch or coming from another sport, running takes time to break into.

"Every able-bodied person can be a runner," says Gordon Bakoulis, a running coach based in New York City. "Just start slowly and build up gradually." Most coaches agree that the best way to become a runner is with a run-walk program.

Begin by adding small segments of running into your walk. "Start with four to five minutes of walking," says Christine Hinton, a Road Runners Club of America certified coach in Annapolis, Maryland. "Then alternate with some running, always ending with a walking segment to cool down." (See "Run-Walk This Way," below, for a 10-week schedule.) Aim for running at an easy, conversational pace three days a week, with rest days in between. Over time, work up to running four to five days.


Need to Know

Q By the end of my run I can barely move—why?
A If you're sore before you finish running, your workout session is too long, too fast, or too hard. Ease back down to walking to allow your muscles to heal, says New York City-based exercise physiologist and coach Shelly Florence-Glover of runningcoach.com.

Q Can I still call myself a "runner" if I walk so much?
A "If you're running, no matter how fast or slow, you're a runner," says Andrew Kastor, coach of the official ING New York City Marathon online training program.


Run-Walk This Way Start and finish each workout with five minutes of walking. Then, alternate the following run/walk ratios for 30 minutes.

WEEK

1: Two minutes running/four minutes walking
2: Three minutes running/three minutes walking
3: Four minutes running/two minutes walking
4: Five minutes running/three minutes walking
5: Seven minutes running/three minutes walking
6: Eight minutes running/two minutes walking
7: Nine minutes running/one minute walking
8: Thirteen minutes running/two minutes walking
9: Fourteen minutes running/one minute walking
10: Run the whole time!

GET GOING Warm Up Well

Treat yourself like a runner—from day one. That means taking time to properly warm up and cool down. "A good warmup makes it much easier to get going and keep going," says Kastor. "It's much more than just boosting blood flow to your muscles." Your neuromuscular system, which involves your brain telling your muscles how to contract, gets up to speed. Your body starts churning out fat-burning enzymes, which help your aerobic system work more efficiently. Synovial fluid warms up, which helps lubricate your joints. "Too many beginners skip this step without realizing how much easier it makes the whole workout feel," says Kastor. Cooling down, while less critical, allows your body to gradually adjust from running back to a resting state. "Just a few minutes of walking is all you need to let your heart rate return to normal and for your body to clear out any metabolic waste you created during your efforts," says Kastor.

Two Ways to Warm Up
Spend five to 10 minutes on these simple movements to prepare your body for your run and help prevent injury
WALKING Go at a moderate pace
ACTIVE STRETCHING Side lunges, walking lunges, butt kicks (jog in place, bringing your heel high as though trying to kick your butt), skipping


GET GOING Vary Your Running Surface

Runners often have strong opinions about where to run. The best solution for you as a new runner may be to simply mix it up, says Glover. "Soft is not necessarily better," she says. "Both treadmills and dirt may seem 'softer' and therefore safer, but they have their issues. A treadmill belt has a slight shimmy when the belt impacts the bed that can contribute to shin issues. Dirt and trails can be uneven and have holes and ruts. Keep it varied; maybe sidewalk one day, paved road the next, and a trail on the weekends."


Need to Know

Q When will I stop feeling so sore?
A If you ease into running, your postrun discomfort shouldn't be debilitating. If it is, return to walking and running. However, don't let a little soreness scare you off. "It's a sign that you're progressing," says Kastor. The ache just shouldn't bleed from one run into the next, he cautions. "Typical soreness should fade as you warm up. If it doesn't, cut your workout short. Do a little cross-training for a couple of days to let that sensation dissipate, so you don't become injured."

Q What should I do if my (fill in the blank) hurts?
A Some minor aches and pains are common, and rest should clear them up. Back off by walking or riding a bike for a few days, ice the area a few times a day, and take anti-inflammatories as needed. If you experience sudden, sharp pain while you're exercising, try walking it out for a few minutes. If the hurt doesn't ease, stop immediately and head home. If discomfort persists, see a podiatrist or orthopedist.

Q When runners run in the road, do they have to use hand signals?
A Not the way cyclists do. For one, you should be running against, not with, the flow of traffic. But don't assume a driver sees you. Stretch out a hand and make eye contact at intersections. If you're at a stop sign or light, it's a good idea to let drivers know which way you're going, especially if you'll be turning in front of them.

Q I often get pebbles in my shoe—it's annoying! How can I keep them out?
A Are the stones sneaking in the back? There may be a gap in your heel. A strategically-placed cosmetic sponge pad can help seal it up. If they're creeping in the sides, lace your shoes snugly, using all the holes. Lastly, if you're ready for another pair, trail-running shoes have a "gusseted" tongue (meaning the seams are sealed to close any gaps), which keeps pebbles and trail debris out of the shoe.

NEVER TOO LATE

Sonya Gregory-Hayes, 50
Bolingbrook, Illinois

IF SOMEONE TOLD ME I'd be a runner, I never would have believed them," says Gregory-Hayes. A year ago, she started walking with her husband, who was suffering complications from diabetes. She lost weight and felt better. Inspired, she added some running into her walks. She soon ran a mile. "I was so excited, I was telling strangers on the street!" she says. She kept running until she reached three miles. This past Thanksgiving, she entered her first 5-K. "It was a lot of fun. I didn't walk. I came in around 42 minutes. I'm still on a high from that one." She wants to race again, and she'll never stop running. "I don't have a lot of time for myself," she says. "Running is immediate gratification; it has truly saved me. And as a bonus I need all new clothes! I started as a size 16 and now I'm a 12." She just may wait to splurge on more. "My goal is a size 10, or even an 8."


KEEP MOVING Watch Your Form

Running is a natural movement, so good running form should feel natural, says Bakoulis. "Some of the best runners in the world have terrible form!" she says. "But that's not to say that you shouldn't strive to start out with good posture habits."

Here's what to aim for:

Head Keep it up—your eyes should be looking ahead. Keep your chin up and back, not dropped toward your chest or jutting out in front of you.

Shoulders One word: relaxed. Many runners tense their shoulders so they creep toward their ears. This causes fatigue and slows you down. Shake out your arms and keep your shoulders low and loose.

Arms "Your legs do what your arms tell them to do, so you want your arm swing to drive your legs forward in a nice straight line," says Kastor. That means swinging your arms forward and back, not across your body. Keep your elbows bent about 90 degrees and cup your hands into loose fists with fingers lightly touching your palms.

Torso Run "tall," so your back is comfortably straight. Avoid leaning forward from the waist.

Hips Pointed straight ahead and upright, not tilted forward or back.

Legs and Feet Your feet should feel quick and light, says Kastor. "You want to feel springy, like you're popping off the ground." Shorten your stride so your feet land directly underneath your body. Land on your heel to midfoot and push off through the ball of your foot.


KEEP MOVING Take It Easy

It's easy to overdo it on the days you feel good, or when you're running with a faster friend. But doing too much too soon is a classic rookie mistake that can lead to injury and burnout. "When you're first starting out, your goal should just be to have fun and run every other day," says Glover. Once you're running consistently, you can add days until you're running five days a week or more. Increase your time/distance by no more than 10 percent from week to week.

The 10% Rule
Add just enough time (or distance) to improve your fitness, and stay injury-free

THIS WEEK if you ran: 90 minutes
NEXT WEEK run: 99 minutes

THIS WEEK if you ran: 120 minutes
NEXT WEEK run: 132 minutes

THIS WEEK if you ran: 150 minutes
NEXT WEEK run: 165 minutes

Need to Know

Q Will everyone be able to tell by looking at me that I'm a beginner?
A Only if you broadcast it by looking around, apologizing, and announcing that you're really not a runner yet. Seriously, everyone has his or her own style and many longtime runners have "bad form."

Q I run so slow, it's more like a shuffle. Is that bad?
A "Shuffling is not bad," says Bakoulis. "It's efficient to not use extra energy, and lifting your knees high is not moving you forward. Some of the best runners shuffle." The only danger is tripping. Watch for that.

Q Some days, my legs say yes, but my head says no—what should I do?
A Give yourself 10 minutes to warm up, suggests Kastor. "A good warm up helps you let go of stress and allows the chemical changes to happen in your brain that change your mental state from no to yes," he says. "That's why those first few steps are often the hardest. Your mental state hasn't warmed up to the run yet."

Q I missed a couple of runs in a row and now I feel like I'm back at square one—it's so discouraging!
A It is frustrating, but the good news is, you don't go backward that quickly. "Just pick up where you are in your running plan and keep moving forward," says Hinton. "If you miss more than a few runs, just repeat the planned week from the beginning." If you're feeling rusty from a few missed sessions, dial back your pace (or take more walk breaks) and keep going. You'll be back on track in no time.


KEEP MOVING Seek Inspiration

In the end, running should be fun; and even veteran runners use outside assistance to keep the fun factor high. Here's how to stay inspired.

Training Logs
A simple journal offers insight into how far you've come, what's working, what's not, and keeps you on track to meet your goals. Some items to consider recording: type of run (duration/miles/special workout); effort level; food and drink consumed before, during, and after; weather; and how you felt. You can find one free at traininglog.runnersworld.com/logs.

Running Partners
The American College of Sports Medicine recommends having an exercise partner because it improves the odds that you'll stick with working out. Here's why: Your run flies by when you're talking with a friend, and knowing a partner is waiting for you is great motivation to leave the comfort of your chair.

Music
If you've ever taken an aerobics class, you know the powerful effect music can have on performance. "Certain types of music can help lower the perception of fatigue and enhance feelings of vigor and excitement," says sports and exercise psychologist Costas Karageorghis, Ph.D., C.Psychol, of West London's Brunel University. Just be sure to keep the volume low so you're aware of your surroundings.


Look the Part
The beauty of running is in its simplicity. All you need is a good pair of shoes. Go to a specialty running store where trained professionals will evaluate your feet, watch you run, recommend the right shoes, and then let you go out for a test drive. You'll leave with a comfortable pair of shoes that will have you running pain-and injury-free.

Need to Know

Q Will other runners be annoyed if I fall behind on group runs?
A Only if you do it time and time again, while shouting out for everyone to hold up because you don't know where you're going. "Everyone has been a beginner at some point," says Kastor. "You're bound to have a day where you fall behind, and that's okay." Experienced runners are encouraging and happy to slow down on a run here and there to help you out and keep you in the sport, he says. The key for the long term is finding a group that includes runners who run your pace.

Q I don't know what my pace is—how do I figure that out?
A To figure out your "regular" running pace, time yourself running comfortably for one mile. Measure out a mile by driving one, measuring the distance online (mapmyrun.com), or going to a local high school track and running four times around. Your resulting time on the track will be slightly faster than your per-mile pace because the track is measured in meters not miles, and is slightly shorter. Plus, tracks are flat and springy, which means you'll always run faster on them compared with when you're on the road. You can also use online pace calculators to determine what your pace should be for longer distances. Just plug in your pace and target distance. Find one at runners world.com/cda/trainingcalculator.


RUNNING IT OFF

Kristi Lane, 34
Wescosville, Pennsylvania

EIGHT YEARS AGO, Lane stepped on the scale and saw a number that astonished her: 313 pounds, which hung on her 5'4" frame. "I knew I had to do something," she says. Her son was an active toddler, and Lane couldn't keep up with him. She began walking on a treadmill at her company gym, and after a few months, she lost 20 pounds. Then she got pregnant again. "I fell off the wagon," she says, "but not for long." She started walking on the path behind her office. "At some point I realized I was walking as fast as I could. So I'd pick a tree up ahead and jog to that." Soon she was walk/running three to four days a week. Just under a year later, she'd lost 80 more pounds. "Once I started running, the pounds just melted off," says Lane, who wants to lose another 50. "Now I sleep better and have tons of energy. I just keep going. I crave running. If I don't do it, I get cranky. I'm a real runner now."

--
~ida~

nukilanida.blogspot.com

FLYING BLIND

FLYING BLIND

A dash to the top floor of the Empire State Building that's more impressive than any view.

By Patrick Egan

Image by Tom Sperduto

From the July 2010 issue of Runner's World

SULEIMAN RIFAI stood at the back of the pack of runners gathered in the Empire State Building's dazzling art-deco lobby. For a few hours on this February morning in New York City, the business-suit and high-heel dress code gave way to wicking tees and performance trainers as runners swarmed a stairwell doorway to ascend 1,576 steps to the 86th floor. Rifai and his guide yielded to the horde.

Starts are simply not Rifai's thing. As the first blind runner to compete in the Empire State Building Run-Up, an invite-only event that attracts world-class athletes from 17 countries, Rifai had no interest in thrusting himself among a mash of limbs. At the six marathons he's run, discarded clothes and jockeying runners have often sent him crashing to the asphalt.

Unlike many of his races, Rifai's life began without incident. He was healthy, happy, part of a big family in Tanzania. Then, when he was 8, he started having trouble seeing. As his vision dwindled away, his family life disintegrated—his father moved out, his mother died. Grandparents and aunts raised him.

At 14, he heard the diagnosis that would dictate the rest of his life: retinitis pigmentosa, the presence of abnormal rods and cones in the eyes. It's progressive and incurable. His school didn't have the resources to handle his needs. "I envied the kids playing ball," Rifai says. "I felt conscious of myself, so I stayed home."

Rifai descended into depression. The pain came to a head when he was 17—still 10 years from total blindness—on a vacation cruise with family. Rifai leaned against the ship's railing. "I was in a dark place," he says. "I didn't think there was any hope. I thought how I could jump."

He can't articulate why he didn't jump. But that decision allowed him, a year later, to take a much different leap. He moved to New York City and learned braille and city survival skills at Lighthouse International in Manhattan, a premier school for the blind. He later enrolled at Adelphi University, where he finished with a master's degree in social work at 38, and the Alvin Ailey American Dance Theater, where he took classes for the sight impaired.

By 2003, Rifai had gone years without seeing images—he could only sense stark changes in light, and he used a cane to navigate the streets. One spring day, he was on a rush-hour train when Rick Lipsey, a volunteer with Achilles International, an athletic organization for the disabled, approached him. "I asked if he'd ever heard of Achilles or done any running," Lipsey says. "He bit right away." Days later, Rifai showed up in Central Park. "It was like being in another world," he says. "Trees and birds and breeze. The sun on your face. Other people running next to you. It made me feel...normal."

He's been on the road ever since. It's not easy. Rifai commutes an hour and a half each way between his home in Washington Heights and Brooklyn, where he counsels the homeless and mentally ill. At day's end, he often heads to the park for a workout. The only way to distinguish Rifai from other runners in the park is the tether clasped in his hand, connecting him to a guide. A slight tug from his partner helps Rifai make adjustments.

To prepare for the Run-Up, Rifai met his guide, Alex Gardner, at his Manhattan apartment building, where they climbed 30 flights several times. Though they were good workouts, Rifai was still anxious about the event's hectic atmosphere: "The week before the race, I was really terrified." But on race day, Rifai's instincts took over. "It was frantic—passing people and moving left, right, left—but frantic in a good way," he says. "It was liberating."

When he reached the observation deck, Rifai felt strong and proved it with his race-ending ritual that celebrated another accomplishment, another height scaled. Gardner told him when, and rather than run across the finish line, Rifai leaped.


206 RUNNERS PARTICIPATED IN THE EMPIRE STATE BUILDING RUN-UP. THE OVERALL WINNER FINISHED IN 10 MINUTES, 16 SECONDS.

articel from runnersworld.com

How to Train for Marathon by Jeff Galloway

 

Marathon To Finish—for runners and walkers
How to Train for Marathon by Jeff Galloway

This program is designed for those who have been doing some running or walking for a
few weeks. If you think that you need more conditioning before starting the program, use the "conditioning program".

Note: This is the minimum that I've found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.

1. I don't recommend that first-time marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace.

2. To begin this program, you should have done a long run/walk within the past 2
weeks of at least 3 miles. If your long one is not this long, gradually increase the weekend run/walk to this distance before starting this program.

3. (Runners) What is my current level of performance? Read the chapter in this book on "Choosing The Right Goal...". After you have run 3-4 "magic miles" (MM), multiply by 1.3. This tells you what you are currently capable of running in a marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the marathon itself, I don't recommend running this fast—run at the training pace that was comfortable for you on your last long runs.

4. (Runners) What pace should I run on the long ones? Take your MM time and multiply
by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60° F or cooler. It is always better to run slower than this pace.

5. Walkers and runners should pace the long one so there's no huffing and puffing—even at the end.

6. When the temperature rises above 60° F: runners should slow down by 30 seconds
a mile for every 5 degrees above 60° F on long runs and the race itself. Walkers, slow down enough to avoid huffing and puffing.

7. Run-walk-run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

8. Walkers—see the walk-shuffle ratio that works for you to avoid huffing and puffing

9. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you'll increase your fatburning potential. Don't do exercises like stair machines that use the calf muscle on cross training days.

10. Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks.

11. Have fun!

To Finish - for runners and walkers
Week	Monday	Tuesday	Wednesday	Thursday (p)	Friday	Saturday	Sunday
1	off	30 min run	off	30 min run	easy walk	off	3 miles
2	off	30 min run	off	30 min run	easy walk	off	4 miles
3	off	30 min run	off	30 min run	easy walk	off	5 miles
4	off	30 min run	off	30 min run	easy walk	off	2.5 miles/MM
5	off	30 min run	off	30 min run	easy walk	off	6 miles
6	off	30 min run	off	30 min run	easy walk	off	3 miles
7	off	30 min run	off	30 min run	easy walk	off	7.5 miles
8	off	30 min run	off	30 min run	easy walk	off	3 miles/MM
9	off	30 min run	off	30 min run	easy walk	off	9 miles
10	off	30 min run	off	30 min run	easy walk	off	4 miles
11	off	30 min run	off	30 min run	easy walk	off	10.5 miles
12	off	30 min run	off	30 min run	easy walk	off	4 miles/MM
13	off	30 min run	off	30 min run	easy walk	off	12 miles
14	off	30 min run	off	30 min run	easy walk	off	4 miles
15	off	30 min run	off	30 min run	easy walk	off	14 miles
16	off	30 min run	off	30 min run	easy walk	off	5 miles/MM
17	off	30 min run	off	30 min run	easy walk	off	17 miles
18	off	30 min run	off	30 min run	easy walk	off	5 miles
19	off	30 min run	off	30 min run	easy walk	off	6 miles/MM
20	off	30 min run	off	30 min run	easy walk	off	20 miles
21	off	30 min run	of	30 min run	easy walk	off	6 miles
22	off	30 min run	off	30 min run	easy walk	off	6 miles/MM
23	off	30 min run	off	30 min run	easy walk	off	23 miles
24	off	30 min run	off	30 min run	easy walk	off	6 miles
25	off	30 min run	off	30 min run	easy walk	off	7 miles
26	off	30 min run	off	30 min run	easy walk	off	26 miles
27	off	30 min run	off	30 min run	easy walk	off	7 miles
28	off	30 min run	off	30 min run	easy walk	off	6 miles
29	off	30 min run	off	30 min run	easy walk	off	7 miles
30	off	30 min run	off	30 min run	easy walk	off	MARATHON
31	off	30 min run	off	30 min run	easy walk	off	7 miles
32	off	30 min run	off	30 min run	easy walk	off	6 miles