Running Shoes

In ancient Greece, the running of the marathon was begun accidentally when a messenger ran 26 miles from the battle field to his king to relate a message from the warrior in charge of the troops. After he had given the king his message, he died. The king heard what he needed, though, and the battle raged on. Today, with runners, they usually do not die, unless they are not trained well to control their heart rate and pace themselves during the race. Many runners today have specialized training routines and diets which they believe help them perform at their best during the races. They also have specialized equipment which allows them to run as quickly and with as little resistance as possible.

The runner's shoes are the most important part of this special equipment. The average runner who is training for a marathon should not just go into Target and buy the cheapest pair of running shoes they can find, and then train with them. First, they may not offer the protection and support that the runner's feet need. Second, there are different needs for different feet and the cheapest shoes may end up exasperating those needs, especially if that runner makes the excuse that the shoes just need to be broken in, instead of buying the right pair.

So, here are some tips to help a runner find that specific pair of shoes which are perfect for them.

Tip one: the runner needs to understand and know the shape of their feet and the arc. The normal way that people walk is to hit the heel on the outside of the foot and roll the pressure of the step up the foot to the ball of the foot. This pressure should be distributed evenly. If the runner over exaggerated the pressure of the foot, it could lead to needing a shoe that will correct this step and even out the pressure of the foot.

The second tip is to know what type of foot the runner has by knowing the runner's arc height. A store professional can help the runner with this, or doing a "wet test" can also provide this information.

Third, determine how long the runner's step is. This will help determine what kind of ankle support and arc support the runner will need.

Fourth, the choice of the shoe should match the needs of the runner's feet, their arc support, and the size of their step.

Fifth, if in doubt, visit the local running store and ask a professional for help. Not only will they have all these tips answered for the runner, but they will be able to give the runner the shoe that will protect their feet and keep them safe. The last tip is to make sure the running shoes fit. Try them on and take a walk or job around the store. Take your time in making sure they are comfortable. Remember, you will be wearing these at least 26 miles, so get the ones that make your feet feel the best. 

Affirmations For Endurance Runners and Walkers

Affirmations can play a key role in helping you to leverage daily the Law of Attraction (LOA) for your training for a marathon, half marathon, or other endurance race.

What is an affirmation?

The Law of Attraction essentially says, "We become what we think about." And we attract more of the feelings and beliefs that we regularly affirm. This is the power behind affirmations.

Why should I use affirmations for endurance running or walking?

You should write and repeatedly read affirmations as an endurance runner or walker because they can focus the Law of Attraction on behaviors and beliefs that will support your racing goals.

Who is the subject of an affirmation?

You should be the subject of each of your affirmations, with the affirmation written in first-person, singular form (as in "I am..."). The reason that having you as the subject of the affirmation is ideal is that your unconscious mind has direct control over you but does not have direct control over anyone else.

How should I write each affirmation statement?

• As a positive, not negative, statement: Your unconscious mind will ignore any "no" or "not" in a statement. For example, your unconscious mind will convert "I do not slow down as I approach the finish line." to "I do slow down as I approach the finish line."; so "I maintain my pace or speed up as I approach the finish line." is the preferable way to write this affirmation. Another reason to write affirmations in the positive is that they feel better to say to yourself. And that single, good feeling that you attach to the statement as you say it gives it a stronger impact on your unconscious mind than would a mixed-emotions, negative statement. A third reason to write affirmations in the positive is a practical one: Positive statements tend to be shorter than negative statements. So you can write them more easily and read them more easily.
• About the present, not the future: Your unconscious mind treats each statement about the present as something over which it has full control. In contrast, it treats each statement about the future as something over which it has no control. In other words, your unconscious mind operates in the present.
• As if it were true, even if it is false today: Every time that you read an affirmation to yourself, you are incrementally strengthening in your unconscious mind the belief expressed by that affirmation. Given that your unconscious mind cannot distinguish between fact and fiction, you can read to yourself an affirmation that is not true today with the assurance that eventually your unconscious mind will align your life with that affirmation such that eventually the affirmation is true. In other words, an affirmation need not be true when written or read, but repeated reading of the affirmation increases the likelihood that eventually it will be true.
• With specificity: Specific statements have a stronger impact than vague, general statements have on your unconscious mind. For example, "I am a five-hour marathoner." is more valuable than "I am a fast marathoner." as an affirmation.

How many affirmations should I have?

The number of affirmations that you have related to your endurance running or walking depends totally on you. Some people prefer to have just a few affirmations. Other people like to have lots of affirmations, including many that are re-worded versions of other affirmations.

Where should I be when I am composing my affirmations?

You should compose your affirmations at a computer in a quiet, private location. You may want to play some inspiring or gentle music while writing them. A few minutes of meditation before beginning could help your writing, too.

Ideally, each affirmation should feel as if it were an expression of your best self -- as if your "higher self" were telling you what it believes you are capable of being, doing, or experiencing.

If you are stumped when you initially sit down to type affirmations into your computer, then give yourself a goal to carry around a pen and small notebook so that you record several affirmation ideas as you go about your daily life. You eventually should have enough ideas in your notebook to produce several affirmations when you return to your computer.

What are some examples of affirmations for endurance runners or walkers?

Here are examples of affirmations that are correctly worded for an endurance runner or walker:

• "I always breathe aerobically when I run."
• "I shave at least one minute off my personal record in every marathon that I run."
• "I eat exactly what I need for each walk."
• "I give myself permission to run my own race."
• "I stop for water precisely when necessary at water stops while walking my half marathon."

Running - A Form of Workout For the Legs and the Body

Are you searching for a perfect workout to attain the perfect shape for the legs and body? You do not need to consult your fitness trainers nor look into exercise workout regimens. In point of fact, you don't need to pay out substantially in enrolling in a fitness center membership. The best workout that experts could recommend to you is running. It may sound a bit odd, but running up your steps in the workplace, home, or escalators should take a good part of your own physical training and rigorous routine.

Running up several flights of stairs could serve as an impressive cardiovascular exercise. Doing so could surely assist your body burn thousands of calories per minute. If there are steps indoors or on your journey to the office, consider running up or running down them. When you start the activity, be certain to do it right. Yes, there is a proper technique to run so you wouldn't injure yourself and your body would reap the benefits of the physical task.

The initial thing you should do when you're running is to check your body posture. The body definitely needs to be upright. The shoulders should stay relaxed throughout the activity. Raise your feet as high as you comfortably could and simultaneously swing both of your arms as you continue moving up (as in running up the stairs) or down (running down).

To make the activity a good form of workout, run about 20 steps up before walking down to where you started. Do the job for several times until you recover your own personal breath. Try not to run double steps immediately. It is typical to run breathless and feel too tired when running. You would observe that when you run regularly or everyday, your body could manage to comfortably run longer. In the operation, your hips, thigh, and your abdomen would improve shapes.

When running up or down the steps, do not forget the fact that there surely are risks or dangers in doing so. Be very cautious especially in putting your feet on each step of the steps. When you parade along, do so quite slowly, not too slowly. You might use banisters if you're feeling too tired and at the same time shaky.

Running up your stairs could well physically train the majority of your body muscles all at the same time. If you do so regularly, your level of fitness could further improve speedily. Expect your general personality to also improve, especially your mood. The reason for this is of course, your lifestyle would get brighter and better if you see a lot of ins vanish from your waist. First off, try running once every week. On the succeeding weeks, improve your workout. Run up to three times weekly. A 20-minute running session would definitely do your body good. Nevertheless, as a sort of warning, never run more than your body might actually endure. Don't compromise your general security when running.

Make Running a Priority When You Train For a Marathon

You can't be successful training for a marathon unless you make running a priority. Preparing for 26.2 miles will consume a lot of your time and energy. You can't skip workouts and run only when you feel like it. You have to have a plan and stick to it.

How do you ensure you make running a priority? First, figure out when you are least likely to be interrupted in your daily schedule. For me, this time is the early morning. I know that no one is going to need me at six in the morning. This is when I have to do most of my running during the week.

Marathon training often calls for a longer workout to be held once a week. I purposely schedule this workout on the weekends. My job can't interfere with the workout so I know I will have the time then. I will look at Saturday and Sunday to see what day works best for me, then I schedule in my long workout.

You always have to have small goals to help you along the way to reaching your ultimate marathon goal. Each week I have a set of goals I want to achieve. They could be goals based upon how many miles I want to run, how much strength work I need to do, or even how much sleep I need to get. By making specific goals along the way, running remains a priority. Having one ultimate goal is a great idea, but you need to pave the way with smaller goals.

Even when you plan everything out, sometimes life will still get in the way. This happens to everyone. Just adjust your schedule accordingly. I've had days where nothing went according to plan. I just do what I need to, and then go running at night, or just shift my workouts one day.

Mount Kilimanjaro Marathon Information

If you have ever wanted to be part of a marathon that allows you to see the most breath taking scenery the world has to offer, you need to know about the Mount Kilimanjaro Marathon. There is a full marathon, a 5k run and a half marathon to accommodate every level of marathon participant.

The Mount Kilimanjaro Marathon is a life changing event. The actual course goes through the town of Moshi and then ascends toward Mweka. You get an incredible view of Mt. Kilimanjaro and the amazing nature that surrounds you. The locals line the route cheering you on and keeping your enthusiasm and motivation high, with bottled water and sponging points to keep you hydrated and refreshed.

You will see farms, villages, banana and coffee plantations as well as patches of forest. The scenery is breath taking. This Mount Kilimanjaro marathon is unlike any other marathon. It is a once in a lifetime experience for runners of all skill levels.

The Kilimanjaro marathon starts and ends in the Moshi Stadium. There will be bands playing, prizes awarded that include engraved trophies and medals to ribbons and certificates. Local dignitaries will assist in presenting the prizes. There will be plenty of food and drinks available for sale and a party atmosphere filled with incredible enthusiasm.

Marathon runners from all over the world look forward to this marathon all year long. It is truly an experience that must be seen to be believed. The next marathon is scheduled for February 28, 2010. Make your plans today!

3 Ways to Overcome Weaknesses in Competitive Runners

here comes a point in every runners race, even elite runners, where they encounter a weakness. The problem with average runners is that they tend to shy away from working on their weaknesses and stick to what they do best. This might be all fine and dandy in training but once you get into a race situation the weakness will still be there and will limit your performance. In this post we will determine the most common weak points and suggest some exercises you can do to get them up to par.

Weak Start

Many runners have a weak start. Some go out too fast, others too slow and get boxed into a bad position. The best way to overcome this weakness is to work on it in training. So at the beginning of every workout after you are good and warmed up you will want to start as if you were in a race. If you feel you start too slow then you will want to try and push yourself during the mock start, and if you feel that you take off too fast you can either continue to take off fast until you are used to it or slow down to a more manageable pace.

Weak Finish

Another common weakness is the finish. This can easily be corrected by sprinting at the end of all your workouts. I is a great routine to get into even on your long runs. You do not necessarily have to sprint to the finish every time but at least increase the pace so that if you find yourself in a situation where you need a final kick you will be confident in your abilities.

Racing Lulls

Even the best runners have a lull in their race at some point. Lets say for example you are training for a 10K and you find at about 5K you are feeling a little sluggish but then at 8K you regain your composure. This means you have a mid-race lull and it needs to be corrected if you plan on reaching your full potential. A great technique to work on this weakness is to structure your training sessions so that you have the most difficult aspect of your training at the 8K mark. One example could be to structure your run so that at the 8 kilometer mark you come to a local hill. From there you can do another 2 kilometers hard but uphill, this will make the 8 kilometer point in a flat race seem like a gift from heaven.

Whatever your weaknesses are make sure you are consciously trying to improve upon them. There is no sense in avoiding your weaknesses because when the time comes to demonstrate your fitness they will definitely limit your performance. It is better to suffer in training and have a good race then to have easy training but a bad race.

Vision Boards For Endurance Runners and Walkers

The use of a vision board is a key method for leveraging daily the Law of Attraction for your training for or racing in a marathon, half marathon, or other endurance race.

What is a vision board?

A vision board is usually a poster-size board containing images and words that are representative of what you want manifested in your life.

The Law of Attraction says, "Like attracts like." And we attract more of the people, things, and experiences that we regularly see in images and words that directly or abstractly represent them. This is the power behind a vision board.

Why should I use a vision board for endurance running or walking?

You should use one as an endurance runner or walker because staring at one before engaging in visualization gives you starting points for the scenarios that you will visualize for activating the Law of Attraction for your training or racing goals.

How should I create my vision board?

1. Buy a large, foam-backed poster board. You should be able to buy this from a small-business-support store, from an architect-support store, from an office-supply store, or from a hobby-supply store. Getting a foam-backed board will ensure that your vision board can stand on its own. (How is that for a powerful metaphor?!) And getting a large one -- say, 20" x 30" -- will ensure that your vision board will accommodate several images and words. You may prefer white because it will blend better with your surroundings. You may prefer black because it will make your images and words "pop" off the board. Or you may prefer another color that "speaks" to you as an endurance runner or walker -- such as the dominant color of the branding associated with a particular marathon or half marathon in which you plan to compete.
2. Obtain several images that inspire you. You can get these images by entering "running" or "marathon" or other significant words into a search engine for Web-based images, saving the digital images that you like to your computer, and printing those digital images. You can get these images by buying running- or walking-related magazines and cutting the most inspiring photos and graphics from those magazines. You can get these images by cutting them from colorful brochures for various foot-races. And you can get these images by shooting and printing your own photos of running- or walking-related scenes and objects -- such as a local foot-race or your pair of shoes.
3. Obtain several words that inspire you. As with the images that you obtain, you can find these through Web searches, within magazines, and in foot-race brochures. And you can use your computer and printer to print meaningful words in sizes, fonts, and text effects (such as bold or underline) that you find readable and stimulating.
4. Draft your vision board. Set aside a few hours to lay out the images and words on your poster board, which you should have laid flat in a location that will not be disturbed for a few days. Play with different arrangements, and trust your gut reactions about what works best for you. Remember: This is your vision, so how your board looks is totally up to you.
5. Wait a few days, then finalize your vision board. Return to your vision-board draft a few days later; replace, remove, or rearrange any words or images that are not quite right; and glue everything down to the board. You may want to experiment with different adhesives -- perhaps on the back of the board with some sample print-outs or cut-outs -- to ensure that everything will stay in place. Depending on the materials that you are using, a glue stick, a spray adhesive, or traditional white glue could work best for you.

Where should I be when I am creating my vision board?

You should draft and later finalize your vision board in a location that is private and quiet. A vision board is a very personal thing, so the privacy will eliminate any worry about others judging what you are doing. A vision board to be most effective should be very inspired, so the solitude -- perhaps with inspiring music playing gently in the background -- is absolutely necessary for creating a vision board that speaks to you deeply. And you should be able to leave the draft version lying flat in a location that will not be disturbed until you can finalize the board.

What are some vision-board image ideas that could support my endurance running or walking?

• Running shoes
• Hydration belt
• Cross-training equipment
• Close-up of strong abdomen
• Runners or walkers in a race
• Runners or walkers in a training session
• Finish-line timer with your desired chip-time
• Scenes from races for which you have registered
• Map with stars where you plan to race in the coming months or years
• Mocked-up race-results page with your desired position or chip-time

What are some vision-board word ideas that could support my endurance running or walking?

• "You can do it!"
• "Strength"
• "Power"
• "Stamina"
• "Endurance"
• "Speed"
• "Pacing"
• "Hydration"
• "Nutrition"
• "Core Strength"
• "Flexibility"
• "Personal Record"
• "Winner"
• "Best in Age Group"

Where should I place my vision board?

You should place your vision board in whatever private or semi-private place you plan to use for your daily visualizations.

How can I make small reproductions of my vision board?

It can be valuable to look at small reproductions of your vision board that you have placed in your car, around your home, and in your office. But how can you make these easily? Here are two methods:

• Take your board to a store that provides photocopying and shipping support for small businesses or for architectural firms, and have the store make several page-size, laminated, color copies.
• Take a digital photo of the board, and make several color prints of the photo in a size or sizes that make the most sense for where you will place them -- such as on your refrigerator, on the dash of your car, and on the mirror in your bathroom.

How many different vision boards can I have?

The best way to start with vision boards for endurance running or walking is to combine all of the associated images and words related to your training and racing on a single board. But you can have as many different vision boards as you want to support your goals as an endurance runner or walker. For example, you may want one specifically about your running or walking training sessions, another one specifically about an upcoming race, and yet another one related to your cross-training activities. And do not be surprised, if you discover that you want to create additional vision boards for other areas of your life. They are so powerful that you will not want to limit them to your running or walking goals.

When should I look at a vision board?

• For five minutes daily before visualizing: You should stare at your primary, poster-size vision board for five minutes each day before your visualize about your endurance running or walking. This will give your visualizations the starting points for all sorts of rich scenarios that will support you as an endurance runner or walker.
• During periods of downtime: You can use downtime throughout your day to look at the small reproductions of your board that you have placed in strategic locations in your home, car, and office. These "mini-sessions" will reinforce your daily five-minute effort.
• Constantly but unconsciously: The small reproductions in your peripheral vision will stimulate your unconscious mind without your making any conscious, deliberate effort to look at them.

What about computer-based vision boards?

A computer-based board is one that you create in special software or at a website, and it can give you these benefits over a physical board:

• Quick access to a wide range of images and words
• Accompaniment by inspiring music
• Stimulating motion

And some computer-based systems let you create a screen-saver version of your board. But a computer-based board cannot beat the portability and valuable physicality of a traditional board. Perhaps the best approach is to use both types: Initially create a physical board, and eventually create a computer-based board that brings the physical board "to life" on your computer!