ARTICLES, TIPS, TRAINING & GENERAL ADVICE

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Training Plans

Please be safe, consult with your physician before beginning any
new fitness plan.

Training Plans: Beginning Runner

This is a great plan if you’ve run for at least a year, and are able to run 5 miles at a time. You average about 15 to 20 miles a week. You have finished a 5-K, maybe even a 10-K. Now you want to challenge yourself with a longer race. You are not quite ready for a marathon.

If you are just starting out, and don’t yet run 5 miles at a time, no problem. This is a great plan to start after you’ve first prepared for a 5k or 10k run. So start with a beginner 5K plan, and then work into this plan. You can reach your half marathon goal!

As a beginner, you’re going increase your weekly mileage and long run, which increases your endurance. You’ll need to be able to run for more than 2 hours to complete a half marathon. Long runs should be run at an easy pace, about 1 minute per mile slower than other runs. These runs are called Long Slow Distance, LSD. Sustained pumping of the heart, arteries, and veins become more efficient in transporting the blood, which allows the lungs to absorb oxygen more efficiently. When muscles ae pushed to their limits, as in a race, they will respond better and work longer because of this strengthening of the circulation system.

Schedule:

Mon Tues Wed Thur Fri Sat Sun
1 Rest 3 miles 3-4 miles Rest 3-4 miles 3-4 miles Rest
2 Rest 3-4 miles 3-4 miles Rest 3-4 miles 4 miles Rest
3 Rest 3-4 miles 4-5 miles Rest 4-5 miles 5 miles Rest
4 Rest 3-5 miles 4-5 miles Rest 4-5 miles 6 miles Rest
5 Rest 3-5 miles 4-5 miles Rest 3-5 miles 7 miles Rest
6 Rest 3-5 miles 4-5 miles Rest 3-5 miles 8 miles Rest
7 Rest 3-5 miles 4-5 miles Rest 3-5 miles 9 miles Rest
8 Rest 3-5 miles 4-5 miles Rest 3-5 miles 10 miles Rest
9 Rest 3-5 miles 4-5 miles Rest 3-5 miles 11 miles Rest
10 Rest 3-5 miles 4-5 miles Rest 3-5 miles 12 miles Rest
11 Rest 3 miles 4-5 miles Rest 3-5 miles 6 miles Rest
12 Rest 3 miles 2 miles Rest 2 miles Rest or Race Rest or Race

Remember to stretch major muscle groups after running. Include: calves, hamstrings and quadracep muscles.

Nutritional needs will change as you increase your long run. Make sure to stay hydrated and consider fueling with a sports gel after the first hour of running.

Race Day Tips:

Eat a good breakfast. Arrive early to the start, so that you can walk around and use the bathroom etc. Start slow and pace yourself. Drink at all the water stops. Relax and have a good time!

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News

Sweat365 and Brooks Sports

August 5, 2008 by Brad Hefta-Gaub

Sweat365 is very excited to announce a new partnership with Brooks® Sports.

Brooks is a leading running company that designs and markets a line of high-performance running shoes, apparel and accessories. Entirely focused on the run, Brooks is dedicated to inspiring people to run and be active. Sweat365 is dedicated to supporting your everyday fitness, no matter what your level and no matter what your goals.  At Sweat365, we are honored to work with a partner like Brooks that shares a common vision of inspiring people to reach their fitness goals.

Sweat365 will be powering the social media platform for Brooks. In addition to providing Brooks with a fully hosted state of the art social media publishing platform and access to a growing community of everyday athletes, over the next several months we will work closely with Brooks to deliver several exciting new programs for them to engage with their customers using the Sweat365 platform. Stay tuned for more.

In the mean time, please check out the new Brooks Blog at http://talk.brooksrunning.com.

Guidelines For Working Out During Pregnancy

June 7, 2008 by Lisa Sabin

A woman’s body goes through many changes during pregnancy. The most obvious are increased girth, posture and center of gravity. The hormonal changes such as increased levels of estrogen and progesterone cause the GI track to slow down so that a woman gains the appropriate amount of weight to sustain a fetus. Relaxin, causes muscle and connective tissue to soften and become more flexible. Proprioception may change as feet swell and posture compensates for the new distribution of weight. Changes in hormones can create mood swings for many women. (more…)

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