Run To Burn Fat

Run to Burn Fat

Excess body fat can add a slew of problems for a person during their lifetime. Fat can increase the chances of disease such as cancer and heart conditions as well as add extra unsightly weight that can lower self esteem. Running to burn fat is one of the best ways to rid yourself on any of these potential problems, if you approach it correctly.

Instructions

1. Wear some good running shoes and comfortable clothing. What you wear during running can severely affect your ability to keep running. Comfortable running shoes that both support your foot type (goofy, flat or high arched) can make the difference in completing or quitting a run. Through wearing shorts or jogging pants and a comfortable shirt that allow a full range of motion will also allow you to optimize your fat burning potential.

2. Stretch before you stride. Before you take off out the gates to run, you need to stretch your leg muscles to help prevent injury. Taking about eight to 10 minutes to stretch before you run will help loosen your muscles and prepare them for your fat burning routine. Be sure that you focus on muscles like your calves, quadriceps, hamstrings and joints like your hips, ankles and knees with your warm-up stretching.

3. Build up to a steady pace. If you are just starting to run after a long break or if this is your first time truly jogging to burn fat, then don't expect to run a marathon right away. Your goal should be to build to jogging for 30 to 45 minutes 3 to 4 times a week. When you start out, try to jog every other day as long as you can if you can't make it to this point. Perseverance will be key if you truly want to run to burn fat, which means you may have to push yourself past your current comfort level.

4. Burst into action. During your running, you can maximize your fat burning potential in a few ways whether you run in or outdoors. When running outside, you can run a course that has some hills to add resistance to your run for more fat burning. You can take part in interval training when inside or outside by adding 20 to 30 second bursts of full effort sprinting for every 2 to 3 minutes of jogging at an even, maintainable pace. These are ways to stimulate your metabolism as well as speed up the fat burning potential in your body.

5. Combine your running effort with a healthy diet. Running will definitely help you to burn fat and get into better, healthier shape, but exercise isn't the biggest decider in fat loss. Boosting your fat burning efforts when you run with a healthy diet that is full of slow burning carbohydrates like oats, grain and wheat as well as an assorted variety of fruits and vegetables can help double your efforts. Combining these with healthy proteins found in beans, fish, nuts and chicken can also help to cut the time it takes to burn fat when running.

Tags: your burning, burning potential, with healthy, healthy diet, like your, running shoes

Run The Mile In Middle School

If you ran the mile in elementary school, the emphasis was probably on finishing or possibly beating a previous time. Middle school brings a new level of competitiveness, especially if you are interested in track or want a decent grade. Walking is not an option and you certainly don't want to be the slowest. If you do it right, running a mile can be easier than you think.

Instructions

1. Wear proper athletic shoes to start out on the right foot. Running shoes or cross-trainers that are broken in will perform better than a sneaker designed for another sport, such as basketball or skateboarding.

2. Set a goal pace and practice that pace a few times a week for at least 2 weeks. Have your parents drive a mile route in your neighborhood and practice running exactly a mile. Practice at the track at least once before the test, if possible.

3. Stay hydrated and eat complex carbohydrates leading up to the test. An apple is a better choice than ice cream at lunch.

4. Warm up for a few minutes before the test. Jog or even do jumping jacks in place. This also helps get rid of the nerves.

5. Stretch leg muscles by touching your toes, doing quad pulls and sitting on the ground with your legs in front and pulling back on your toes to loosen the calves.

6. Start the test at your goal pace even if everyone else begins at a sprint. Stick to the plan and you will soon be passing the early sprinters.

7. Wear a stopwatch during practice and the test. Check your pace every 1/4 mile and adjust accordingly.

8. Sprint for the last lap or 100 yards if you have it in you.

Tags: before test, goal pace, your toes

Run The Gate River Run 15k Usa Championship

The Main Street Bridge, the blue structure to the right, is the first river overpass in the annual Gate River Run in Jacksonville, Florida..

Thousands of runners and spectators head to Jacksonville, Florida, each year for the Gate River Run, a 15-kilometer (9.3 mile) foot race that cuts a path through the city's streets and bridges straddling the St. Johns River. The event, which celebrated its 33rd year in 2010, draws five-minute milers and sluggish joggers alike. The 2011 purse includes $80,000 worth of winnings including a $12,000 grand prize but for the vast majority of runners the challenge lies in just finishing the race, especially when it comes to scaling the Hart Bridge in Mile 8, also known as the "Green Monster." Don't let the race intimidate you, though. Even the novice runner can get ready in a matter of weeks.

Instructions

1. Get pumped. Unlike a charity 5K, the Gate can be a beast for runners of all ability levels. Map out a nine- or 10-mile run about a week before the race to ensure you're comfortable with the distance. There are training programs, too, hosted by Jacksonville's 1st Place Sports and JTC Running. Think about a "couch-to-half-marathon" program. It may seem like overkill, but the distance is not so much longer.

2. Register. Sign up online at the official Gate River Run website or turn in a form to Jacksonville's 1st Place Sports either in person or via U.S. Mail.

3. Head to the runner's expo. Race numbers and electronic timing chips are distributed in the two days leading up to the race. The expo location can be subject to change but it generally is held at the Jacksonville Fairgrounds adjacent to Everbank Field.

4. Find the starting line. The Gate River Run starts between Metropolitan Park and Everbank Field (home of the National Football League's Jacksonville Jaguars). There are thousands of parking spaces in the adjacent lot, but some runners may want to take advantage of meter parking downtown -- fees are waived on weekends unless otherwise posted -- so that they can make a one- or two-mile jog to the starting line as a warm up.

5. Get in the pack. If you're a speedster, get as close to the starting line as you can. There are thousands of people who pack together at the start and clumps of those joggers will definitely hold you back if you plan anything below an eight-minute pace. However, if you plan to do a run-walk or would like to push a stroller, you might be more comfortable starting further back. Experienced and elite runners can register for seeded positions if they can validate past race times.

6. Wait for the gun. Because of the number of people competing in the event, organizers ask everyone to be in the lineup by 8 a.m. Listen for the cannon blast at 8:30 a.m. to begin the route. The top 25 female runners will be given a five minute head-start so that they can compete strictly among each other.

7. Enjoy the scenery. Wave to the residents and spectators who line the route to cheer on the runners. Watch the St. Johns roll under the Main Street Bridge and smack against the Southbank as you pass through the San Marco neighborhood.

8. Hydrate. Be sure to keep hydrated with some water, which is handed out in cups throughout the course.

9. Scale the "Green Monster." Not long after you pass the Mile 7 marker, you'll be headed up the Hart Bridge. Don't let the incline get in your head. It only goes on for a half-mile and the remainder of the run is literally downhill.

10. Celebrate. Head back to the expo area, where there are complimentary snacks and beer. Brag about your accomplishment to other runners. But be polite and listen to them brag, too.

Tags: Gate River, starting line, Everbank Field, Green Monster, Hart Bridge, Jacksonville Florida, Jacksonville Place

Run The Boston Marathon

For most avid runners, running the Boston Marathon is akin to making the pilgrimage to Mecca. Boston has a history and mythology unlike any other race. The drama that unfolds over the course of those 26 miles between Hopkinton and Boston is a springtime tradition. Read on to learn run the Boston Marathon.

Instructions

1. Register with the Boston Athletic Association (BAA). You must prove you have met the qualifying time for your age and gender group. You can get a qualifying time only by participating in other races that hold the same standard as the Boston Marathon. Obtain an application from the BAA by writing to: Boston Athletic Association, Race Application, "The Starting Line," 1 Ash St., Hopkinton, Mass., 01748-1897. You can also call (617) 236-1652 or check online. You might choose to raise money during your run for the Jimmy Fund or other charitable organizations; information about this is available through the BAA.

2. Prepare for the race day by eating carbohydrates, staying hydrated and getting plenty of sleep. Don't overdo your workouts the week before the race. Stretch frequently.

3. Pack your gear carefully. Be sure you bring sunscreen, Vaseline (or other lubricant to prevent chafing), warm clothes for the finish, a hat, a watch, Gu or other energizing snacks and water. Your bag goes on a bus that will meet you in Boston. For Hopkinton, you need pre-race clothes you can discard, something to stave off noon-time hunger, fluids and applied sunscreen. The discarded clothes are collected and donated to charity. Watch the weather and have appropriate layers.

4. Arrive in Hopkinton two hours before the race. Athletic Village at the local high school will be busy and full of runners. Portable potties are available all over town, but lines are long, so be prepared to wait.

5. Keep a slow pace for the first 10 miles. The starting line gets congested and many runners move too quickly. Enjoy these early miles. Be sure to wave to kids and other spectators who line the route between Hopkinton and Wellesley. Around mile three, visit the water station.

6. Arrive in Boston and meet your buddy. It is always a good idea to have someone at the end to meet. You should plan beforehand where to meet so that you don't lose each other in the crowd. Make sure you pick up your gear bag and medal and turn in your runner's chip. Visit the massage tent to meet other runners, get free chicken soup and, of course, a massage.

7. Do it all again next year.

Tags: Boston Marathon, Athletic Association, before race, between Hopkinton, Boston Athletic, Boston Athletic Association, qualifying time

Run The 800 Meters

When you break the 800 meters down into its split times, the pace is close to that of the 400 meters, which itself is nearly a dead sprint. This combination of distance and speed makes the 800 meters a particularly painful event to run. Because you'll run most of the race in a pack instead of in your particular lane, strategy is also very important to success.

Instructions

1. Start the race strong by accelerating down the straight. Depending on the type of start the race has, you'll either break for the inside lane immediately or after the first 100 meters.

2. Break for the inside line (or "rail") at the designated time. Be careful not to run directly at it. Instead, run at a mild angle to the rail. This allows you to merge with the pack without losing speed.

3. Stay in lanes 2 or 3 during the first 300 to 400 meters of the race. If you're leading the pack, stay on the inside, but if you're not racing in either of these lanes prevents you from being "boxed in" by the other runners as the field strings out.

4. Stay alert during the race and keep an eye on the two lead runners. If one of them tries to pull away from the pack, adjust your pace accordingly.

5. Finish strong, but make sure it fits with your strengths as a runner. If you've got blazing speed, consider saving it for the final 100 meters. If you've got great endurance, start your finish early by boosting your pace in the last 300 meters. Either way, your finish should play to your strengths and your opponents' weaknesses.

Tags: first meters, your finish, your pace, your strengths

Run The 400 Meter Dash

The 400 meter dash marks the boundary between the sprints and the middle-distance running events. You need to be fast in order to win, but you also need enough endurance to get you to the finish line, which is easier said than done. Strategy is also an important part of the 400 meter, since the race lasts considerably longer and has more turns than the other sprints.

Instructions

1. Start by exploding out of the blocks and accelerating to a comfortable race pace. You don't want to accelerate as hard as you can or you'll run out of energy, so back off the power a little and focus on finding the pace that's right for you.

2. Take the first turn as you would during a 200 meter dash. Turn your shoulder down the track as you round the turn and be careful not to let the centrifugal force of running the curve throw you off balance.

3. Relax as you round the first turn and float down the back straight. Focus on maintaining the pace you've already created.

4. Aim to hit the 200 meter mark about one to two seconds behind your fastest 200 meter time. This ensures that you have enough gas in the tank to keep your speed up for the rest of the race.

5. Focus on maintaining your form and speed through the final turn. You'll probably be extremely tired by this point, so you'll consciously need to put out more energy in order to stick with your original pace.

6. Stay relaxed through the final 100 meters and push for the finish. The key here is to keep your running form in good shape, even though the fatigue in your lungs and your legs will be trying to break it down.

Tags: first turn, Focus maintaining, keep your, meter dash, through final

Run The 433 Soccer Formation

A 4-3-3 formation is heavy on defense.

Soccer teams can line up in many ways, with some designed to enhance offense and others to fortify a defense. The 4-3-3 is an defensive-minded formation that has four defenders on the back line. The formation is most effective for teams with highly skilled forwards, so no extra defenders need to join attacks. West Germany used the 4-3-3 to win a World Cup in the '70s. It's also been deployed by Barcelona of the world's top soccer league.

Instructions

1. There are four defenders in this formation. The two central defenders should preferably be players that are tall, strong, and very good in the air. The right and left defenders, as with other formations, are usually quick with superior ball control skills.

2. The midfield is composed of a right, center, and left midfielder. In any formation, the midfielders have to know when to join an attack or fall back and help the defense. The right and left midfielders are usually creative players with high soccer intelligence. Players with good ball control are adequate in these positions.

3. The three forwards have to be able to attack at high speeds and under constant pressure from the defense. The center forward in some formations must have a strong kicking foot and a few moves. In a 4-3-3, the center forward is usually as quick and fast as the wings since he must have the ability to shake a defender on his own.

Tags: ball control, center forward, four defenders, must have, right left

Run The 200 Meter Dash

The 200 meter dash is a classic sprinting event that combines speed, strategy and technique into one exciting race. It draws sprinters from both the 100-meter and 400-meter dashes, so the competition tends to be diverse. Like the 100 meters, you'll have a chance to run at your top speed. Unlike the 100 meters, however, you'll need to reserve this speed for a specific portion of the race.

Instructions

1. Keep your head down out of the blocks as you drive through your start. Build speed, but stay relaxed.

2. Run the first quarter of the race at about 80 percent of your maximum effort. Pushing too hard will leave you without enough energy to finish strong, but you still need to get up to your maximum speed in a relatively short period of time.

3. Pull your head up and slowly come out of your drive phase around the 30 meter mark.

4. Turn your right shoulder across your body as you run through the turn and onto the final straight.

5. Run at full speed from the 50 meter mark to the 150 meter mark. If you fatigue before the finish line, then you'll only have to hold onto your position for the last 50 meters.

Tags: meter mark, your head, your maximum

Run Soccer Drills

There are many kinds of drills a coach can run in soccer practice. There are a lot of different skills every soccer player needs to master, including dribbling, passing, shooting, throw ins and corner kicks. The best way to keep these skills sharp is a steady diet of practice and repetition.

Instructions

Run Passing Drills

1. Run a basic pass drill. Set up cones in two parallel lines 10 to 20 yards apart. Have two players run along side these lines of cones while passing the soccer ball to each other between each set of cones. Have all players do this multiple times.

2. Run a wall pass drill. Have one player stand in place to one side. Then, have each other player take turns passing a ball to the stationary player. Each time, the stationary player will pass the ball back to the other players, but further down the field. Rotate this drill so each player has a turn being in the stationary role.

3. Run a throw-in drill. Have each player throw the ball in from the sideline to each of the other players. Have the receiving players trap the ball correctly and pass it back to the player that threw it in. Repeat this until all players complete the throwing role.

Run Dribbling Drills

4. Organize a relay race between two groups of players. Set up cones at one end of the field, then have one player of each team dribble a soccer ball as fast as they can to the cones and back. When one player returns to the group, the next player starts.

5. Set up at least 10 cones in a line 5 to 10 feet apart. Have each player take turns dribbling a ball in and out of these cones as if it were a ski slalom. This drill can be repeated a couple times.

Run Shooting Drills

6. Put the goal keeper in the goal. Then have each player take turns taking a shot at the goal. After each player has a turn, rotate where the players take the shot from. Have each player shoot at least one shot from inside the penalty box and one shot from outside it.

7. Run a corner kick drill. Each of your team members should take a turn making a corner kick. Meanwhile, the rest of your players can fill in as offensive and defensive players.

Tags: each player, each other, Have each, player take, player take turns, shot from

Run Setup For A T43 Wireless Lan

You don't need Ethernet cables after setting up the Wireless LAN utility.

IBM's Wireless LAN utility lets your IBM T43 laptop access not only a home or corporate network, but also access the Internet and email applications without having to deal with connecting an Ethernet cable to your computer. The Wireless LAN utility includes the driver and related software to activate your T43's built-in wireless adapter. The setup application for the Wireless LAN is stored on your T43's hard drive within the "Drivers" folder.

Instructions

1. Close any open programs and files. Click "Start," "Run."

2. Enter "C:\DRIVERS\WIN\WLLANATH\SETUP.EXE" in the "Open:" box.

If your IBM T43 is running Windows Vista or 7, enter "C:\DRIVERS\WIN\WLLANATH\SETUP.EXE" in the "Start Search" box.

3. Press the "Enter" key on your computer's keyboard. The Wireless LAN setup wizard will appear.

4. Follow the onscreen prompts to complete the Wireless LAN installation. You will be prompted when the process is complete.

5. Click "Start," "Turn Off Computer," then "Restart" to restart your computer when the Wireless LAN setup process is complete.

Tags: Wireless utility, your computer, Click Start, DRIVERS WLLANATH, DRIVERS WLLANATH SETUP

Run "Return To Zork" In Dosbox

"

Return to Zork" was the first entry in the long-running series of Zork adventure games to be designed by Activision, and the first not to be primarily text-based. Because of the game's age, it's essentially impossible to get it to run on modern operating systems -- but the free DOSBox emulator, by mimicking an MS-DOS environment, can coax games like "Return to Zork" into running smoothly.

Instructions

1. Download and install DOSBox, if you haven't already. You can download it for free from DOSBox.com -- click "Download," then download and run the installation file that corresponds to your operating system.

2. Insert your "Return to Zork" CD-ROM and open it in your file manager. Drag the entire contents of the CD into a directory somewhere on your hard drive -- you can put it anywhere you want, but the rest of this guide will assume you are using a Windows system and placed the files in "C:\games\rtz-cd". If you are using a different directory, or another operating system that formats paths and filenames differently, simply replace "C:\games\rtz-cd" with something else -- "~/games/rtz" in a Linux or Mac OS system, for example.

3. Open DOSBox and mount both your CD-ROM drive and the directory you created with the following commands:

mount c c:\games\rtz-cd

mount d d:\

where "d:\" is the path to your CD-ROM drive.

4. Switch to your CD drive and run the "Return to Zork" installation program with the following commands:

d:

install

5. Select "Drive C:" and answer "No" when asked whether to install a project file. Change the installation path to "\" when prompted, answer "No" when asked whether to launch from Windows, and answer "Yes" when asked whether to change sound settings now. Choose "Sound Blaster 16" for both music and sound effects, and select port 220 if prompted.

6. Change to your C: drive when the installation program is complete, and run the "rtz.bat" file:

c:

rtz

This will start the game.

7. Run the game again later, after exiting and restarting DOSBox, by repeating steps three and six.

Tags: Return Zork, answer when, answer when asked, asked whether, games rtz-cd, when asked, when asked whether

Run Properly On A Treadmill

Treadmill running requires slightly different moves than outside running

Sometimes it's not feasible to run outdoors, perhaps because of the weather or because your favorite TV show can be watched while on your gym's treadmill. Running on a treadmill can provide you with the same fitness benefits you would get running outside. But it is important to run with a slightly different form on a treadmill than you would have outdoors, primarily because of the "belt" effect and the lack of wind resistance. Try out these tips to help you run properly on a treadmill.

Instructions

1. Keep your feet directly under your hips, rather than behind or ahead of them. This is necessary because of "the belt effect," whereby the treadmill's belt keeps you moving by rotating backwards, and putting your foot forward creates a counterproductive braking force in the opposite direction.

2. Stay on the ball of your foot when your foot hits the belt. On a treadmill the ball of your feet are where your body has its most natural point of balance.

3. Bend your knees when running, paying close attention to the belt's tendency to straighten your legs by pulling backwards.

4. Avoid pushing off the way you would when running outdoors.

Tags: your foot, ball your, because belt, because belt effect, belt effect, slightly different

Run Properly

It can be difficult to keep your arms from swinging up in front of your chest while you're running.

Learning run properly when you begin training is important to running injury-free. You'll also find that your body doesn't become fatigued as easily when you maintain proper running form. While proper running technique takes practice, it's easy to learn.

Instructions

1. Align your head and neck properly. Focus on the horizon, moving your head back and forth occasionally to keep your neck from getting stiff. Avoid staring at your feet or at the ground.

2. Keep your shoulders relaxed, level and low as you run. If you feel tension in your shoulders, or if you've been raising and tensing them, drop them and shake your arms out to relieve the tension.

3. Move your arms from front to back, not across your chest. Don't clench your hands. Occasionally relax your arms, which should be bent at the elbows.

4. Stand tall as you run, keeping your core engaged and maintaining good posture in your back. Avoid slouching or allowing yourself to weaken in the torso.

5. Strike the pavement between your heel and the middle of your foot first, rather than with your toes or heels. Roll forward onto your toes, and push off with effort. Keep your stride steady. Don't bounce as you run.

Tags: your arms, arms from, Keep your, proper running, your arms from, your chest, your head

Run Pain Free

Maybe you've decided to train for the big marathon, or maybe you've made a New Year's resolution to do more cardio and get back in shape. While running is fantastic for the heart, it can be cumbersome on the rest of your body. Over time, aches and pains can begin to occur. Here are a few tips to help minimize any discomfort you may be feeling.

Instructions

1. Buy proper footwear. Are you training outdoors on pavement? Or indoors on a treadmill? Each surface requires different footwear so that your body can best absorb the shock and the pounding that comes from your feet landing thousands of times during each work out. Go to your local sports apparel store and speak to the staff. They should help you find the running show that's right for you.

2. Stretch. While it may seem time consuming and a little boring, stretching is the key to the beginning of every work out. A simple routine of toe touches, standing and seated, and thigh pulls will suffice. If it's been a long time since your last run, you should consider having two to three days of simply stretching before you even hit the track or treadmill. This will help loosen and limber muscles that have become increasingly tight over time.

3. Start slow. Rome wasn't built in a day and you don't have to complete a marathon on the first one either. Depending on your overall physical condition, decide on an appropriate amount of time for your workout. If you are in reasonably good health, running for twenty minutes is a good place to start. If you are overweight or obese, you may want to cut your workout to ten minutes, alternating between running and walking every minute. From your starting point, add a little time each workout.

4. Don't overtrain. No pain, no gain is the old saying. And no matter how many precautions you take, you will experience some soreness the day after running. This is completely normal. You may want to take a day off in between to let your muscles properly rest. Once rested, you'll be able to get even more out of your next workout.

5. Define your goals. You now have the basics down and started a workout that has hopefully eased you into running pain free. From here, decide what your fitness goals are. If it is to run a marathon, consider a step training program (which can be found on the internet). If you simply want to stay in cardiovascular shape, continue adding time to your regiment until you've reached thirty to forty-five minutes three to four times a week.

Tags: time your, your body, your workout

Ship A Bike For A Triathlon

If traveling long distance for a triathlon, it may be necessary to ship your bike. Of course, if traveling by plane, you can always disassemble the bike and pack it into a bike travel case and then check it as luggage. These cases can be expensive, however, costing more than $600. A cheaper and equally effective option would be to ship the bike via a delivery service. First, you'll need to disassemble the bike and pack it.

Instructions

1. Remove the pedals. Your pedals will require either a hex key or a pedal wrench in order to loosen. Remember that the left, non-drive side pedal is reverse-threaded. It will need to be turned clockwise in order to loosen. Wrap the pedals in bubble wrap.

2. Wrap the frame tubes in bubble wrap. These are all the individual tubes that make up your bicycle frame. Wrapping them will protect your frame's finish from scratching.

3. Remove the seat post and saddle as a unit. There will be a hex-head bolt at the base of the seat post. Turn this bolt counterclockwise to loosen the seat post. Wrap the seat post in bubble wrap.

4. Remove the front wheel. There is a skewer running through the center of the wheel, securing it to the fork. Loosen the skewer by flipping it open and free the wheel.

5. Remove the handlebar from the stem. Between two and four hex-head bolts secure the handlebar to the stem. Turn these bolts counterclockwise to loosen.

6. Compact the bike for placement inside the box. Lay the front wheel against the side of the bike. Drape the handlebar over the wheel. The seat post and pedals will be the last items into the box. Seal the box carefully and place it in the hands of your preferred carrier.

Tags: seat post, bubble wrap, bike pack, counterclockwise loosen, disassemble bike, disassemble bike pack, front wheel

Run On The Track To Lose Weight

Track running takes discpline and preparaton.

Running is an aerobic activity that burns significant calories when performed with intensity. You can burn six to 14 calories per minute based on your speed and total body weight. Yet running takes discipline, practice and good form to be effective. Track running is different than treadmill running or even jogging around your neighborhood. The track surface, your equipment and your tolerance for routine and boredom play a role in your success with running to lose weight.

Instructions

Prepare for the Task

1. Check with your doctor. Running is not for everyone. Those with orthopedic issues or foot problems may need to find another form of exercise. You could also have underlying health problems such as diabetes or a heart issue that might be aggravated by a running program. Walk before you try running if you are very overweight to protect your joints from impact.

2. Commit to a running program. Losing 1/2 lb. or up to a couple lbs. a week is healthy weight loss, according to the Cleveland Clinic. Expecting more than this per week is unrealistic and might zap your motivation. So depending upon how much weight you want to lose, you could be running for six months or more on the track. Then you will need to exercise to maintain the weight loss. Commit to a long-term running program of at least a year. This will get you in the right frame of mind and allow you to prepare for the process.

3. Buy a good pair of running shoes. You do not want to go cheap on shoes. If you have made a commitment to running, protect your feet from common running ailments like shin splints or blisters. Find out whether you pronate your feet and how much. This will determine whether you need a more cushioned shoe or one that stabilizes your feet from too much motion, according to TheRunningAdvisor.com. You may want to buy two pairs so when one wears out, you already have the next pair ready to go.

4. Prepare with equipment. Decide whether you will determine your running intensity with a heart rate monitor or slow down to take your pulse. You may want to buy a pedometer or heart rate monitor to make it easier to measure distance and intensity consistently. Staying hydrated is also important especially if you are running on an outside track. Carry water in a fanny pack or get a hydration backpack, or experiment with both. Perhaps you should run with a partner if you will do so early in the morning or after dark. The point is that running and losing weight are both challenging. You do not want any other obstacles like being too hot or not hydrated enough to get in your way. Prepare first.

Run to Lose Weight

5. Go for a test run. Give yourself a goal of a specific amount of time or miles to complete. Warm up for five to 10 minutes either by walking or running at a slower pace. Run and check your heart rate periodically. After you complete the run, note how you feel and what did or did not go well. Make a plan for your future runs.

6. Create your own running program. To lose a pound of fat, you need to have a caloric deficit of 3,500 calories in a week. Decide how many times you will run a week and for how long. Know how long the track is that you will be on. Determine how many times you must run around it to go a mile or exercise for a specific amount of time. You will likely run slower on a track than you would on a treadmill, so take this into consideration, too.

7. Maintain enough intensity. Know your target and maximal heart rates. You can find this by determining your maximum heart rate first. The easiest way is to subtract your age from 220. For example, a 20-year-old has a maximum heart rate of 200. To lose weight, you need to exercise in a certain target heart rate range. This may be 60 to 85 percent of your maximum heart rate. It is better to start at a lower intensity and work your way up to maintaining a higher intensity for a longer period of time.

8. Incorporate variety into your routine. To avoid boredom, add additional moves like lunges or squats at the end of your run before your cool down. Perform running intervals in which you alternate running at your normal pace for a minute with speeding it up for 60 seconds. You can pick different tracks to run on to change the scenery. Run with a family member, friend or dog for a change of pace.

Tags: heart rate, running program, maximum heart, maximum heart rate, your feet, amount time, feet from

Run On Gravel

This marathon course may well lead its runners through gravel -- you just don't know.

It's too bad that marathon courses and training runs have to go through areas not covered by the rich softness of asphalt -- a substance that keeps your feet cushioned as you pound out mile after mile. However, occasionally you'll end up running on gravel. The stones are much looser than running on concrete or grass, which means that runners need to take a different approach if they know that, for example, an old railroad grade bed makes up a good portion of the race.

Instructions

1. Step more lightly than you would on concrete, asphalt or grass. If you tread heavily on gravel, it will shift under you, slowing you down and putting your joints at risk. Steps that float across the top of the gravel are, actually, not that difficult over the short term, although you'll be using your quads to brake with every step -- which will be a new use for them. Instead of pushing down as you would normally when running on a firmer surface, such as asphalt or concrete, with gravel you have to pull back on your feet while they go down toward the surface.

2. Plan on a time that is slower than your usual pace. You can expect to add a minute to a minute and a half per mile, depending on your current average speed on concrete or asphalt.

3. Keep an eye on the rocks in front of you as you run. Aim for level areas, and stay closer to the middle of the road than you might on a concrete track. This will help you isolate problem areas in the gravel that might slip when you plant your feet on them.

Tags: your feet, concrete asphalt, know that

Run On A Treadmill For 25 Minutes

Running provides outstanding cardiovascular benefits and can help you drop pounds or simply maintain a healthy weight. Plus it's low-cost--the only necessary equipment being proper footwear. If you're lucky enough to have access to a treadmill, impediments like weather and safety issues won't stand in the way of your workout. If you're just beginning a running program, avoid injury by listening to your body as you ease your way towards the goals you set for yourself.

Instructions

1. Go to a specialty running store to be expertly fitted for running shoes. Proper footwear is essential for injury prevention and comfort when you run.

2. Warm up by walking or slowly jogging at an easy pace for five minutes or until your muscles loosen up and your heart rate slightly increases. Keep water nearby to sip throughout and after your run.

3. Gradually increase the speed on the treadmill until you are running at a comfortable pace. Use the talk test to gauge your intensity--if you can't carry on a conversation, then you are running too fast and may not be able to run for an extended period of time. Use music or a favorite television program for entertainment.

4. Concentrate on proper form. Bad form wastes energy and can cause injury. Run tall with the ears, shoulders, and hips in alignment. Use a heel-to-ball foot strike, with the heel touching the belt first. Spread your weight over the foot with a gentle rolling action ending at the ball of the foot.

5. Take walk breaks if you can't run for 25 minutes. Alternate walking and running every two to three minutes. Over time, lengthen the periods of running until you can run for 25 minutes continuously.

6. Cool down by walking for five to 10 minutes or until your heart rate and breathing returns to normal. Add some light hamstring, quadricep, and calf muscle stretches for your legs if desired, holding each stretch about 20 seconds.

Tags: five minutes, five minutes until, heart rate, minutes until, minutes until your, until your

Run One'S First 5k Race

Your first 5K race can be exciting, but if you aren't used to running long distances, you may be in for a shock when you first start training. With a little planning, you can not only get to the finish line, but you can do so safely and with no injuries. Keep reading for some tips on run your first 5K race.

Instructions

1. Start off slowly. If you aren't used to running, you need to give yourself about 2 months to get used to such physical activity. Begin by walking, then move on to power walking. Once you feel comfortable with that, add some jogging until you're running. If you build up slowly, you should be able to complete the race with little difficulty.

2. Enlist the help of a friend. A partner helps you stay motivated to run that 5K race by offering you support and encouragement when you need it. It's easy to give up when you're alone, but if you have a friend along for the ride, you're more likely to make it to the finish line.

3. Get enough rest. Many runners become engrossed in the task at hand and fail to get proper rest and nourishment. Such an attitude is a recipe for disaster, so make sure that you get eight hours of sleep a night, and give yourself some days off to recuperate.

4. Practice running a short race before attempting the 5K. Once you've built your stamina, sign up for a "fun run" type event. There won't be as much pressure as in a real 5K race, but you'll get the opportunity to experience what running a 5K is like.

Tags: aren used, aren used running, finish line, first race, give yourself, used running

Run Nonprofit Organizations

Reliable employees help nonprofit organizations run effectively.

Nonprofit organizations can include charities, museums or other service-based enterprises. Although nonprofit organizations generally exist to benefit people in need, they run like a business. People managing nonprofit organizations must be aware of the special legal and tax issues related to running nonprofit organizations. Nonprofit organizations must find ways to pay employees, run efficiently, remain beneficial to target populations and satisfy donors.

Instructions

1. Appoint a board of directors. The board of directors takes on legal and ethical responsibility for nonprofit organizations. The board of directors provides guidance to ensure that nonprofit organizations adhere to their missions. Some states, such as Illinois and Maryland, require nonprofit organizations to have a minimum of three board members. Recruiting board members with diverse sets of backgrounds and skills can help your organization create relevant programs and make business savvy decisions.

2. Generate monthly balance sheets. Monitoring finances ensures that you have enough money in the bank to pay bills. While many new nonprofits monitor finances with accounting software, eventually you may need to hire an experienced accountant to help you manage payroll and donations.

3. Hire the right people. Screen qualified applicants carefully before making job offers and provide thorough new-hire training. Provide paid and unpaid staff with job descriptions detailing expectations. When employees or volunteers fail to meet expectations or detract from nonprofit organization missions, do not be afraid to end their tenure.

4. Write program evaluation reports. Program evaluations allow you to focus your organization's energy and resources for maximum effectiveness. You can evaluate your nonprofit organization's progress by filling out forms and writing reports designed to measure program effectiveness. The evaluation process starts with tracking output such as whether the community received the services outlined in the nonprofit organization's mission statement. While some nonprofit organizations may not have the technical expertise or money to conduct objective, in-depth scientific surveys or track program participants and services over years, making an ongoing effort to gauge your nonprofit organization's overall value can be critical to success.

Tags: nonprofit organizations, nonprofit organization, board directors, nonprofit organizations, board members, Nonprofit organizations

Run More Than 1 Mile Without Getting Tired

Running is about slowly, steadily building endurance.

Vince Lombardi, legendary professional football coach and renowned motivator, once said, "If you can walk, you can run." Anyone who has put that to the test has surely realized it's not that simple. Beginning a running program takes patience and determination. But, with that eventually comes reward. Here's a step-by-step guide on conquer the first full mile.

Instructions

1. See the big picture: Running may hurt in the beginning, but it pays off in physical, mental and emotional health. Studies show that the average beginning runner loses a pound per week. Running has also been shown to help ward off myriad ailments, from the common cold to cancer, according to active.com.

2. Ask for help with choosing solid, supportive running shoes at your shoe or sporting goods store.

Forget the excuses. Another positive aspect of running is that there is very little equipment or preparation involved. A pair of comfortable and supportive shoes, good exercise clothing and the open road, and you're ready to go.

3. Novice runners should begin by alternating between walking and running.

Think in terms of minutes, not miles. A typical first-week workout may involve running for 30 seconds, walking for 90 seconds and repeating the process for a total of 20 minutes. The next week, build up the running time to 60 seconds while keeping the walking time at 90 seconds. Repeat this week-by-week process by adding on running time and taking away walking time. Work out at least 3 and no more than 5 days per week to start.

4. Pace yourself. Another important aspect of beginning a running program is pacing. This means running at a maintainable speed. One indicator of a good pace is the "talking test": If it's easy to talk while running, it's a good distance pace.

5. Build up endurance steadily. Several beginning runner programs, using some combination of the above methods, suggest you'll be breezing past your first mile in about 8 to 10 weeks.

Tags: beginning runner, running program, running time, time seconds, walking time

Run Learning Center Activities In A Kindergarten Classroom

Kindergarten learning centers allow students to work with blocks and other manipulatives.

Learning center activities allow kindergarten students to practice their skills while learning to work independently and in groups. For a teacher, the most difficult part of learning centers can be figuring out coordinate them. If done well, most of the center activities should run smoothly with little adult direction; plus, they should allow a teacher the opportunity use center time for small group instruction.

Instructions

Organize Learning Center Activities

1. Clarify the purpose of your learning center activities. Some teachers run centers to give children a chance to learn work in small, rotating groups of peers, while some are run as a way to see how well students can work with minimal direction. Others give students an hour or so of "fun" activity time (though they are actually learning).

2. Organize your center activities. Consider purchasing a number of plastic dish pans or organizers in a variety of colors. The pans will need to be large enough to hold all the materials necessary to complete the project, but small enough to be portable.

3. Write out a thorough description of each activity, including a list of all the necessary materials and step-by-step directions of complete the project. If nothing else this description can serve as a guide for you as you prepare your center "buckets" and something to place in your plan book to remember for next year. Description cards also come in extremely handy, however, when you have classroom volunteers helping you run your center time.

4. Gather all the materials for each center. Assuming that by the end of the week all of your students will have rotated through all of the activities, you will need to have enough materials in each center bucket for every student. Make sure to include supplies like scissors, pencils, crayons and glue.

5. Color-code your activities. You can do this either by placing each activity at a different colored table, or by placing a color dot in the middle of each table. Put enough colored cubes or blocks of the corresponding colors in a small bag to evenly divide your students into groups. For example, if you have four centers (red, blue, green and yellow) and 20 students, you will need to place five cubes of each color in the bag.

6. Have students either choose a block or, if you want to organize the groups by skill, give them the color you want them to have. This will be their color for the week. Each day they will complete the activity that is at that table.

Run Learning Centers Activities

7. Choose your activities carefully. One learning center should allow you to sit down and teach a skill to the students -- usually a reading or writing activity. The rest of the activities should be simpler and more self-directed. Consider simple fine-motor-oriented art projects such as painting, building, books on tape or manipulative exploration activities. As the students get better at working independently, the centers can become more complicated.

8. Ask for parent volunteers. A volunteer can not only oversee the rest of the centers while you teach, but can also answer any questions the students may have.

9. Begin the week by giving the students a quick overview of each activity. Show them what the completed projects will look like and let them know the expectations of how that project will be completed.

10. Set, communicate and stick to rules about under what circumstances you can be interrupted, what level of noise is acceptable and what activities students can do if they finish a center early. Usually, it's best to allow students to look at books, write in their journals or do another quiet activity when they are finished.

Tags: each activity, will need, your center, activities should, activities students, allow students, center activities

Run In Order To Lose Weight

Running will help you lose weight, increase stamina and feel healthier.

If you are attempting to lose weight, the key is to burn more calories than you consume. It takes a deficit of 3,500 calories to lose 1 lb. Accordingly, those seeking to lose 1 lb. a week must eliminate 3,500 calories a week, or 500 calories a day. Running is a cardio exercise that expends calories and promotes weight loss. Running allows a person to burn 100 calories per mile, so a five-mile run can result in 500 calories burned.

Instructions

1. Begin your running regimen gradually to ensure you do not overwork the body or become frustrated and quit. Start by walking or jogging one to three miles at a moderate speed. If necessary, alternate between jogging for one minute and walking for one minute. Do this until you are able to run for longer periods.

2. Run three or four times a week. Incorporate rest periods between your running days. This ensures your body has adequate time to recover and helps avoid injury.

3. Make changes to your running workout every few weeks. Increase the speed and distance as you become stronger. Changing your workout ensures your body does not become accustomed to the workout, which can result in a stall in your weight loss.

4. Set a goal to keep yourself motivated. Examples of goals include setting a certain time you want to beat, setting a goal distance or preparing for an upcoming race.

Tags: your running, ensures your, ensures your body, lose weight, weight loss, your body

Make Silage In Garbage Bags

Make Silage in Garbage Bags

Silage is composed of grasses that are cut when the moisture content of the plant is high and then stored for later use. The grasses ferment and are normally kept in a silo or stored in fields covered with plastic so that the silage is exposed to as little oxygen as possible. It is then fed to ruminants (animals that chew cud) like sheep and cows when there is no natural forage for them. Too much air causes the silage to spoil. Fermentation can take as little as two weeks.

Instructions

1. Drill several holes in the bottom of a garbage can. Put two garbage bags in the can, one inside the other.

2. Mow your lawn or cut your field early in the morning so the clippings are moist. Other plant material should be cut into pieces about 1/2 inch long.

3. Empty the contents of the mower bag into the garbage can, or rake the clippings and add them to the can.

4. Pack the contents of the can down tightly each time you add clippings. The easiest way to do this is to step into the garbage can and pack the clippings.

5. Close and tie the inner bag when the can is full. Then close and tie the outer bag. Dump the bags out of the can.

6. Stack the bags full of silage out of the sun until you're ready to use them.

Tags: into garbage, Make Silage, Make Silage Garbage, Silage Garbage, Silage Garbage Bags

Run Intervals For A 10k

Interval training improves your neuromuscular conditioning.

If you have made the commitment to running a 10K race, you have already made the first step toward accomplishing your goal. Interval training is a great way to get your body fit for race day by breaking up the running with jog or walk breaks, then repeating the same running and walking distance. Interval training is typically used on a track, but if you have an accurate way to measure distance, it can also be done on a road or trail.

Instructions

1. Run slightly faster than your comfortable race pace for 400 meters --- this is one lap around a track, or a quarter-mile. Rest for an additional 400 meters. When you are resting, float at an easy jog or walk for the rest period. After the rest period, run 800 meters, or two laps around the track, then rest. Implement this interval eight weeks prior to race day.

2. Run 400 meters. Float at a jog or walk for 400 meters. Repeat this interval three times. After a rest period, run for 800 meters, or two laps around the track, then rest. Repeat this interval twice. Implement this interval six weeks prior to race day.

3. Warm up with a one-mile jog. Run 800 meters, then rest. Repeat this interval four times. Cool down with a one-mile jog. Implement this interval five weeks prior to race day.

4. Warm up with a one-mile jog. Run 800 meters, then rest. Repeat this interval five times. Cool down with a one-mile jog. Implement this interval four weeks prior to race day.

5. Warm up with a one-mile jog. Run 800 meters, then rest. Repeat this interval six times. Cool down with a one-mile jog. Implement this interval three weeks prior to race day.

6. Warm up with a one-mile jog. Run 800 meters, then rest. Repeat this interval seven times. Cool down with a one-mile jog. Implement this interval two weeks prior to race day.

Tags: this interval, with one-mile, Implement this, Implement this interval, prior race, Repeat this, Repeat this interval

Run If You Have High Arches

Proper footwear helps high-arch runners exercise more comfortably.

Having high arches simply means that the arches of your feet are higher than the average person's arches. The condition usually does not cause pain or problems, and it should not affect running. However, some people who have high arches experience foot pain when long-distance running. This pain usually can be attributed to ill-fitting or improper footwear that does not provide adequate arch support. If you have high arches, there are steps you can take to make running as painless as possible.

Instructions

1. Determine whether you indeed have high arches. You can easily do this by examining your wet footprint. Wet the bottom of one of your feet then step onto a dry piece of heavy paper. If the middle part of your footprint, between the ball of your foot and your heel, is very narrow, you have high arches.

2. Visit a speciality running or sporting goods store. If you have high arches you should buy shoes specifically designed for the condition. You need a cushioned shoe that has plenty of arch support. A store employee can help you choose a shoe that is suited for your foot shape and your needs.

3. Get fitted for orthotics. Orthotics are shoe inserts that support and protect your feet and relieve pain.

4. Buy silicone pads. If you suffer from corns or callouses as a result of high arches, adding silicone pads inside your shoes can make a big difference. They help distribute your body weight across your entire foot and cushion the impact of running.

5. Reduce your running distance. If you like to run for long distances, consider decreasing the distance, to reduce excessive stress on your feet.

6. See a podiatrist. If your pain persists for an extended period of time, schedule an appointment with a podiatrist, who can professionally analyze your feet and determine whether any other problems exist.

Tags: high arches, have high, your feet, have high arches, arch support

Run Hills On A Treadmill

Running hills on the treadmill is excellent for building strength and endurance, and increasing your aerobic capacity. Short bursts, known as intervals, can help take your training and racing to another level. Treadmills are also great for those cold, rainy and snowy days when running outside would be downright miserable.

Instructions

Directions

1. On a 0% to 1% incline, warm up running for five to 10 minutes.

2. Using the incline button, increase the grade to 3% to 5%. If you are a beginner or new to running on the treadmill, start at the lower gradient and run for two to four minutes. If you are more advanced, you can increase the time to five to 10 minutes. As you increase the grade, lower the treadmill speed to a point where you wouldn't be able to hold a conversation, but you could still spit out a sentence.

3. At the end of your hill interval, bring the incline back down to 0% to 1%, and run at this incline to recover for approximately four to five minutes.

4. Repeat the hill interval. If during the first interval, you found it to be too easy, you can increase the incline or speed. If you found the first interval too difficult or found your form starting to go, you can lower your speed, the incline or the duration of the interval.

5. A complete workout should include four sets of hill intervals. Make sure to do a five-minute cool down at a 0$ to 1% gradient.

Tags: five minutes, first interval, hill interval, increase grade

Run Gutters Into A Rain Barrel

Collect rainwater from your roof into a rain barrel.

Diverting water from your gutters into a rain barrel allows you to save on water costs and prepare for droughts. In a simple rain barrel system, you just dip water out of the barrel whenever you need it. More complex systems allow you to use a spigot or drip irrigation to water your outside plants. Use rainwater with your houseplants, too, especially if you chemically soften your water---the sodium from water softeners is bad for houseplants. Modify your house's current gutters and downspouts to divert rain into a rain barrel. Does this Spark an idea?

Instructions

1. Prepare a level, sturdy surface close to or underneath the gutter's downspout. When the barrel is full of water it will be prone to tipping, so you must make it secure. Use paving stones or perfectly level concrete blocks. BobVila.com also recommends using Class 5 driveway gravel.

2. Remove and cut sections of the downspout as needed to bring the diverter end above the level of the rain barrel. Plastic downspout pieces may be cut with a fine-tooth saw. Metal downspouts may be cut with a reciprocating saw.

3. Reinstall the shortened diverter.

4. Place the rain barrel on the prepared pad.

5. Install the screened cover kit on the rain barrel, following the instructions that come with the kit.

6. Double-check that everything is level and secure.

Tags: rain barrel, into rain barrel, from your, into rain

Run For Public Office

Whether you're seeking a seat on the local school board or a term as U.S. president, running for office is a challenging endeavor. Being successful requires careful attention to detail, a rigorous schedule and a lot of volunteers who believe in you.

Instructions

1. Choose the office you want to run for. While the idea of being president may be tempting, it's always best to start on a local or state level.

2. Check the qualifications for the office. At a minimum, this usually means that you must be a registered voter in the geographical area in which you are running; there may also be age, residency or experience qualifications.

3. Commission a public opinion poll. The purpose of the poll is to find out how many voters know and are willing to vote for you, and what issues the voting public is most concerned about. The results of the poll will help you plan your strategy for the campaign.

4. Find someone to manage your campaign. This person will help you coordinate all aspects of your campaign, from raising funds to defining issues to organizing volunteers. The more politically savvy this person is, the better.

5. Decide the issues on which you'll base your campaign. These should be decided in accordance with the aforementioned poll and on the basis of your strengths and commitment.

6. Raise money. While your campaign manager and other staff can help with this, you will need to spend a lot of time contacting people to request their monetary support.

7. Start a Web site. Include biographical information, your stand on the issues and information about make contributions to your campaign.

8. File the required papers to get yourself on the ballot. Procedures for doing this vary by city, county and state. A filing fee may also be required.

9. Get as many volunteers as you can to work for your campaign. They can walk precincts, make phone calls, distribute signs and stuff envelopes.

10. Order campaign items such as bumper stickers, yard signs, lapel buttons, posters, rally signs and magnets. Also order literature to be mailed.

11. Use the press, posters, brochures, rallies and personal gatherings to get the word out about your qualifications, your stand on the issues and your integrity. All of these activities should be coordinated by your campaign manager and done with the help of volunteers.

Tags: your campaign, campaign manager, stand issues, will help, your campaign manager, your stand, your stand issues

Run Faster & Increase Upper Body Strength

Run Faster & Increase Upper Body Strength

Sports like tennis, baseball and basketball require upper body strength and bursts of speed. Developing both speed and upper body strength can improve your performance in almost any sport and make you more fit, balanced and less prone to injury.

If you're a runner, you may focus on improving your speed and neglect to develop upper body strength. Here's how you can include speed and strength training for a balanced fitness routine.

Instructions

1. Strength train two or three times a week with at least 1 day of nonstrength training between strength training days. Run at least three times a week. Resting muscles for a day between workouts gives muscle tissue time to recover and build up. If you exercise the muscles of your upper body one day, do an easy run the next day and give your arms and core a break. Here's an example of a training schedule that alternates upper body strength training and running:

Monday--30 to 45 minutes of upper body strength training

Tuesday--1 hour easy run or walk/run

Wednesday--30 to 45 minutes of upper body strength training

Thursday--30-minute tempo run

Friday--30-minute interval run

Saturday--Rest completely, add another 30 to 45 minute upper body strength training session, or add an exercise that doesn't stress the legs

Sunday--45-minute or 4-mile run at moderate pace

2. During your strength-training sessions, focus on developing your core muscles--your abdominal and back muscles, including your shoulder muscles--as well as your arm muscles. All these muscles are recruited when you need speed. Your core drives your legs, and strong shoulder and arm muscles help you pump your arms efficiently when running fast.

There are many upper body and core strengthening exercise options. Executing the exercises correctly is important, so find consult with a fitness professional for complete instructions.

Some exercises that are simple to do at home or in the gym include:

One-Arm Row--for upper back, biceps and shoulders

Chest Press--for chest, shoulders and triceps (upper arms)

Shoulder Press--for shoulders, triceps and upper back

External and Internal Rotation--for rotator cuff and shoulders

Biceps Curl--for biceps (upper arms)

Triceps Kickback--for triceps

Abdominal Crunch or Sit-Up--for core abdominals

Back Extension--for the lower back

3. Develop core and upper body strength at home with dumbbells, a physio-ball and floor exercises like sit-ups and push-ups. Some yoga postures, such as the plank and the cobra, are also good for developing upper body strength. Take a strength training or yoga class at a fitness center.

Always warm up before strength training. Do 5 minutes of arm circles to warm up your upper body.

Using dumbbells at home, you can perform the one-arm row, chest press, shoulder press, external and internal rotation, biceps curl and triceps kickback. You can also do these exercises at a fitness center on weight machines. To start, do one set of 8 to 15 repetitions. The weight should be light enough to lift without struggling at least 8 times, but heavy enough to make your last lift challenging.

You can strengthen your core muscles at home with floor exercises or with a physio-ball. Do the abdominal crunch or sit-up lying on the floor, or lean your back on the physio-ball with feet flat on the floor and curl your upper body up and forward. Using the physio-ball has the advantage of forcing you to keep your muscles engaged to maintain your balance. Likewise, you can perform the back extension on the floor or with the physio-ball. If you use the physio-ball, lie on the ball on your stomach with your toes on the floor, place your hands behind your head and raise your chest up a few inches from the ball.

4. Once a week, do a speed run (running so fast you can't talk), alternating short bursts of speed with easier running or walking to cool down. You can go to a track, outside on the road or on a treadmill. Start by running slowly for 10 to 15 minutes to warm up, then sprint for a short distance, and then run slowly or walk for the same distance. Repeat the fast, slow, fast, slow intervals until you feel tired. How many sprints you do, and how long they are, depend on your fitness level. As an alternative, run up and down hills a number of times. Finish your speed session with a slow cool-down run of 10 to 15 minutes.

Make your second run of the week a long, slow run (you can talk easily while running). Your long runs don't help speed, but they will build endurance. Do long runs at an easy, steady pace over a longer distance. Build up your distances slowly.

5. Let your third run of the week be a tempo run (a sustained run that is slow enough that you can talk with some effort, but fast enough so you can't sing). Start by running slowly for 10 to 15 minutes, and then increase your pace until you feel you are running at a pace that has you breathing hard but not out of breath. How long you run at this pace depends on your fitness level. Finish with a 10- to 15-minute cool-down.

Tags: upper body, strength training, upper body strength, body strength, body strength

Run Faster With Strength Training For Runners

Many runners and joggers tend to overlook the importance that strength has to do with their sport. Many improvements can be gained from participating in strength exercises for runners. Beyond the health benefits that strength training can provide, there is also the ability to increase speed. In order to run faster, incorporating some strength training into your exercise regimen will have more benefits than drawbacks.

Instructions

1. Generate more force. Increasing the strength in your legs means that you will generate more force upon impact of the ground. Most runners don't know that it isn't the kick speed when their feet are in the air that makes them faster, but the force that is applied when the foot makes contact with the running surface.

2. Lift to increase strength, not size. Shying away from lifting weights was often preached in the past on the theory that you may not want to bulk up. While it's true that muscle weight is heavier than fat, adding some muscle will burn fat quicker and increase your running efficiency, whether for distance or for speed. Perform more repetitions while keeping the weight you lift low. This will help you focus your efforts on strengthening what you have instead of packing on more bulk.

3. Perform resistance training. Resistance training helps you to condition muscles on a broader spectrum. Most resistance training adds force to movement in every direction. This helps work your muscles more thoroughly. Some of the best running-specific resistance training involves using parachutes that slow down your progress or tying bungee chords around your waist and running until your forward progress stops.

4. Strengthen the entire body. Full body workouts help to train a runner's core and each major muscle group in the body. One of the best things about this type of strength training is that it adds muscle evenly through the body and can be performed effectively without interfering with running schedules. Many muscles are used for running, including the abdominals, chest, tricep, bicep and back muscles. Strengthening each will only help a runner to post quicker times.

5. Balance your needs. It is important to note that you will still need to focus the majority of your training on running. While strength training helps improve your balance and speed, you will need to utilize the correct formula of strengthening exercises and running. Focus most of your strengthening efforts from your core (lower chest) to your feet to have the highest impact on speed when running.

Tags: strength training, more force, resistance training, speed when, that strength, that will

Run Faster In A Short Period Of Time

Train to run faster.

Becoming a faster runner is possible with proper training and dedication. Although you may not become a world-class Olympic sprinter, you can definitely improve your running speed. There are some exercises you can perform and tips you can use to improve your speed. There have been numerous cases of athletes shaving tenths of seconds off of their running times with proper training. According to the article, "The Need For Speed," which appeared on stack.com, NFL player Ted Ginn improved his sprinting speed over 40 yards by nearly eight-tenths of a second.

Instructions

1. Olympic Lifting

Increase your explosiveness. This is best accomplished with plyometric training and Olympic lifts. Two useful exercises for improving your explosive speed are box jumps and power cleans. Box jumps are a type of plyometric exercise in which the athlete jumps up very quickly and lands onto a 32- to 48-inch box. Power cleans are performed with a barbell and weight. Start with the weight on the ground, and then forcefully extend your ankles, hips and knees to bring the weight to a racked position across your clavicle.

2. Flexibility training

Perform some type of flexibility training on a daily basis. Flexibility training will help you take longer strides with each step and improve your running efficiency. Make it a point to stretch your hamstrings, calves, quadriceps and hips at least once a day. According to Stack Magazine, holding each stretch for two sets of 30 to 60 seconds will produce the best results in your flexibility training.

3. A track runner

Relax your face muscles and body. Tensing up will hinder your running speed. However, being relaxed and loose will help you run much faster and effectively. According to Tom Shaw, owner of Tom Shaw Performance Enhancement, the goal in running is to run as hard as you can under control. Shaw states that you should avoid straining, extraneous head movement, gritting your teeth and swinging your elbows across your body.

4. Pump your arms as quickly as possible. The faster you pump your arms back and forth in a smooth and powerful fashion, the faster you will run. Arm movement is an important foundation in speed development, according to Tom Shaw. Mastering correct arm movement will result in an improvement in your running speed and technique.

5. Track runners showing good racing form

Push off the balls of your feet and be sure to get high knee lift when you run. This will help propel you from point A to point B in a shorter amount of time. According to Jon Douglas, founder of Santa Monica Track Club, running on your feet will help you run faster and longer. If your heels hit the ground when you run, according to Douglas, this will act as a break and slow you down while you are running.

Tags: will help, your running, improve your, running speed, your running speed

Run Faster In A 10k

Improving your 10K time requires dedication and sacrifice.

Running a 10K race is a challenging endeavor that requires months of training. A 10-kilometer race translates to 6.2 miles, which means endurance will play a vital role in your time. If you are looking to improve on your last 10K time or simply want to run the best race possible, there are several training steps you can employ to try to better your time. Overall, commitment and consistency will be the most important aspects of preparing for the race.

Instructions

1. Set a running schedule and stick to it. If you are going to run a 10K and are serious about improving your time, you will need to run almost every day. Scale back your cross-training activities and focus on running.

2. Choose one day a week to be your "fast day." A fast day is when you run faster than your usual pace--Active.com recommends 30 seconds to 90 seconds faster per mile than you can hold for a 10K run. This will be painful and will challenge your body, but you will also be building valuable pain tolerance that allows you to run faster and longer. Push yourself to the limit on these days to fulfill your running potential.

3. Counter the fast running days with a couple of easy runs. These runs keep your body in the habit but will not push you to injury or exhaustion. Depending on your age and fitness level, you may be able to alternate hard and easy days, but beginning runners should take at least two easy days for each hard one.

4. Focus on endurance. Many runners can improve their 10K run times by simply maintaining their current run speeds over longer distances. Try to keep your current pace, but run farther each week. As a rule, look to add an additional mile to your longest run each week, building up to the final 6.2-mile distance.

Tags: your time, each week, easy days, keep your, your body

Run Faster In 1 Month

Run Faster in 1 Month

Running can be a peaceful time of breathing in fresh air and releasing tension. It takes a certain amount of emotional and physical strength to be a runner. Some people love to run just to run. Others love the speed that comes from their legs. To run faster and to build stamina and strength, you must train efficiently. You can increase your speed in as little as a month with serious training.

Instructions

1. Test your stride rate. Run in your natural rhythm and count each time your right or left foot hits the pavement for 60 seconds, then multiply by two. Your stride rate must be around 180 to achieve maximum speed, even at a slow pace.

2. Increase your stride rate. Slow strides can keep you one place too long. You may seem to be in slow motion. You must run proficiently with a forward momentum. Taking quicker steps helps your feet stay closer to the pavement. Warm your legs with a 2-mile easy run. Run a low-grade hill of 60 to 110 m long, starting from the top of the hill, and let gravity control your downward acceleration. Repeat three to seven times. This will increase your leg turnover and flexibility. Run 2 miles to cool down.

3. Run tempo runs every week. You must be able to run a minimum of three days a week. A tempo distance depends on the distance you are training for. The longer the race distance, the longer you want your tempo run to be. Always start off with an easy pace for a mile or more. It should be comfortable for you to hold a conversation. After warming up, run the middle of the run at 85 to 95 percent of heart rate. It should be difficult to hold a conversation, but you should be able answer a yes or no question.

4. Run interval training every other week if you're a beginner. If you have run a few races, you can attempt to alternate interval runs with tempo runs every week. Do a 5- to 10-minute warm-up. Run repeats of anywhere between 400 m and 2 miles at 5k or 10k pace with a jog between each repeat. Start with two repeats and work your way up to six. Cool down with a 5- to 10-minute easy jog. To figure out this pace, run a 400-m track four times and enter your time in the McMillan Running Calculator in the resource section. It will calculate all your race speeds off of this pace.

5. Run some hills. Hill training can be beneficial for building strength in your quadriceps. You can alternate hill training with your intervals or tempo runs. Start with a medium-incline hill about 150 m long. Run the hill as fast as you can and jog slowly back down. Run two to four repeats, working your way up to seven.

6. Make a 4-week running schedule and be consistent in your training. A schedule would consist of short runs, long runs, speed training and a rest day or two. Go for an easy run before and after your long runs and speed training.

7. Eat healthy and lose any extra weight. Unnecessary weight can put a strain or knees and decrease your speed. Losing 10 lb. could take a significant amount off of your race time.

Tags: stride rate, tempo runs, every week, Faster Month, hold conversation

Run Faster For Playing Soccer

Attention to training, nutrition and hydration improve running speed for soccer.

Many things affect a runner's speed. Diet, nutrition, hydration, rest, strength training and cross-training impact running performance. Attention to details, some simple math and staying aware of what affects your body all help improve running times to prepare for races and marathons, or to run faster in team sports like soccer.

Instructions

1. Eat for speed by eating adequate protein and carbohydrates to fuel your body for workouts and physical exertion. Lean protein and carbohydrates from whole grains and nuts instead of sugars and empty calories produce better results. Calculate your caloric intake to figure out how many grams of carbohydrates, fat and protein you need each day. Multiply your weight in pounds by 2.25, 4.1 and 5.6 respectively; multiply carbohydrate grams by 4, fat grams by 9 and protein grams by 4 to get total calories required. Try to stay in this range daily for optimal nutrition.

2. Drink enough water over the course of the day as well as 30 minutes before running to keep your body properly hydrated and in peak condition during exertion. Water accounts for 60 percent of your body mass, and hydration is very important for any physical exertion. It especially helps runners. Calculate the amount of fluids you need. Women multiply their body weight in pounds by 0.31 and men multiply their body weight in pounds by 0.35 for the number of fluid ounces to drink daily.

3. Incorporate speed work to condition muscles and reflexes to increase running speed. Run at a faster than normal pace for specific periods of time --- for example, 10 minutes at a 5K pace --- or under specific conditions such as running uphill on a regular basis. Use weight training to build muscle strength and endurance. Time your mile and note your physical condition on runs in a log to be aware of things that affect your speed.

4. Pace your training and don't push yourself too much. Rest and recovery are important to avoid injury and performance plateaus. Instead of running every day, run every other day and cross-train or do workout stretches in between. Try intensive training for three days and resting for four days, noting if it affects your running performance. Proper rest allows your muscles and metabolism to recover and build strength.

5. Use visualization and meditation. Once a week, practice visualizing your running. After a few minutes of deep breathing, close your eyes and visualize yourself running faster. Meditate for half an hour before running to relax your body and clear your mind.

Tags: your body, weight pounds, affects your, before running, body weight, body weight pounds

Run Faster For 3 Miles

Running faster requires persistence and training.

In order to excel at running short-distances, fast running training is essential. However, in order to become a fast short-distance runner, you need to train in several different ways, which requires some cross-training and a lot of dedicated effort. The good news is that through persistent and focused training increasing your three-mile run speed is definitely possible.

Instructions

1. Time yourself and set your speed goal. Run three miles and time how long it takes you to complete the distance. Determine your average pace per mile.

2. Set your speed goal. Once you have your current pace, you can set a three-mile speed goal that can be broken into incremental sub-goals. Sub-goals allow you to monitor your progress toward your final goal while training safely. Adding too much speed too quickly can result in frustrating failure and injury.

3. Weight training is essential in helping you run faster. Focusing on building leg muscles will enable greater force production, which is what will help you propel forward at a faster rate. Develop a weight training program that builds in several types of leg exercises, including jumping exercises, as well as adequate periods of rest for recovery.

4. When running, do not allow your arms to swing back and forth across your chest. Instead, pump them up and down, parallel to one another, as if you're holding one hammer in each hand and striking down with it as your feet hit the ground.

5. Improve your strike rate, which is the rate at which your feet hit the ground on each stride. Your goal is to increase the number of strikes per minute, since shorter, faster strikes are more efficient and lead to faster running. The best running athletes have strike rates of more than 90 strikes per minute.

Tags: speed goal, feet ground, rate which, strikes minute, three-mile speed, training essential

Run Faster

As a running coach, I've heard every reason in the book for why my clients can't run fast, but the most common one is "I'm just not built like a runner." My response is always that if you can run (regardless of how fast or slow your pace is) then you're a runner, and speed is a relative term. Regardless of your current pace, there are some easy methods to increase your speed even if you aren't built like Flo-Jo. It's all about maximizing form and efficiency, and here's how.

Instructions

1. Increase your turnover. Turnover in running refers to the number of times your right (or left) foot strikes the ground in 1 minute. Think of it as RPMs. The faster your turnover, the more distance you're covering in a given period of time. Elite runners usually clock around 90+ strides per minute. For mere mortals, a turnover of 80 is pretty decent. Count your current turnover rate using a stopwatch, and then aim to increase your turnover by 5 steps per minute until you eventually reach that magical 80.

2. Push off with your big toe. Think of the big toe as the body's spring board. You can tap into a lot of forward motion by simply pushing off aggressively with your big toe. This will also help to take some of the pounding out of your heels and push your body forward more effectively.

3. Swing your arms forward, not across your body. Moving your arms back and forth across your body will only pull your entire body side to side, and this completely defeats the purpose of running. We want to run forward, not side to side! Aim your hands in the direction you want to go-directly in front of you. A good drill is to lightly graze the side seams of your shirts with your thumbs with every arm swing.

4. Keep your chin tucked. If your head is pulled up and the back of your neck is slightly crunched, this will also pull your torso up, put weight in your heels, and throw your body into a "stop" position. I once had an Olympic running coach tell me that if you ask a great runner what he saw during the race, he'll tell you "the spot 5 feet in front of me."

5. Incorporate speed workouts into your program. Speed workouts are a great way to increase your pace slowly and steadily over time. Try doing these workouts once a week, and eventually work up to 2 times a week. (See Devine Sports in the Resources section below for great examples of get started with speed workouts.)

Tags: your body, increase your, with your, your turnover, across your, across your body

Run Direct Power To The Fuel Pump

Direct wiring an electric fuel pump is a good option for some cars.

At times it is practical and economical to directly wire an electric fuel pump. The need usually arises when the fuel pump drive circuit inside of the main computer fails, yet all the other computer circuits are good. In this case, the main computer ground signal going to the fuel pump relay is defective. By simulating the ground signal with a simple, dash-mounted toggle switch, the repair is a fraction of the cost of replacing the computer.

Instructions

1. Drill a 1/2-inch hole in an unobtrusive location under the drivers-side dashboard. Mount a toggle switch and tighten the retainer nut with a wrench.

2. Use a wire-crimp tool to create a short wire that will connect one end of the wire to one side of the switch, and the other end of the wire to a clean, paint-free section of metal. Look for a good location that has a sheet-metal screw going into bare metal. Loosen the screw and install the wire connector, then tighten the screw and complete the new ground circuit.

3. Raise the hood of the car and locate the electrical power center. Lift open the power-center cover and locate the fuel pump relay. Fuse and relay locations are often printed on the inside of the cover. Reference a service manual and locate the pin number and wire color-code that comes from the engine computer to the realy. Locate this wire in the nearby wiring harness that goes to the power center.

4. Cut the wire with the wire crimp tool and crimp a new wire onto the section that goes to the relay. Run the wire from the wiring harness to inside the car. Locate an area to run the wire through the firewall, but be careful that the wire will not abrade on sharp metal edges as it enters the car.

5. Connect the wire to the empty toggle switch connection. Turn the toggle switch on and start the car. If the wiring was installed correctly, the car will start. If the car fails to start, be certain that the selected wire located at the power center is correct.

Tags: fuel pump, toggle switch, power center, electric fuel, electric fuel pump, fuel pump relay, ground signal

Prepare Your Child For A Ski Day The Night Before

Getting motivated and organized early in the morning can be difficult enough when you're dealing with only yourself. Add children to the mix and time seems to evaporate. Prepare the night before for a smooth morning departure to the slopes.

Instructions

1. Rent ski or snowboard equipment the day before if necessary. Avoiding rental lines on the mountain can shave up to an hour off your preparation time.

2. Have your child put his or her boots in a warm place. Make sure the boots don't spend the night in the car - cold boots turn toes into Popsicles.

3. Make sure all necessary ski clothes and gear are accounted for before going to bed.

4. Have your child lay out hat, mittens, coat, bibs, goggles, long underwear and socks the night before.

5. Put your child's poles and skis or snowboard in a designated space, perhaps in the garage or by the front door.

6. Buy lift tickets anywhere but at the resort. Rental shops almost always sell discounted lift tickets. In mountain towns, gas stations and grocery stores often sell lift tickets. The purchase will be quicker and quite often cheaper.

Tags: lift tickets, Have your, Have your child, Make sure, night before

Run Correctly On A Treadmill

Cardiovascular exercise is a great way to reduce your risk of heart disease, improve your stamina, lose excess weight or relieve stress. Running is good exercise, but it can be difficult to stay motivated when winter arrives. Running on a treadmill is an excellent alternative to running outside when the weather is poor or the roads are icy. It isn't difficult to learn to use a treadmill, but it can take some practice to get comfortable with the motorized belt.

Instructions

1. Start out slowly. Don't turn the treadmill onto full speed right away. Instead, set it to just two or three miles per hour while you warm up and get the feel of the machine.

2. Stand up straight. Keeping your feet directly underneath your hips can help you avoid taking a fall.

3. Increase speed gradually. As you find a good pace, increase your speed just half a mile per hour until you are at a steady running pace. At that point you can change the speed to your typical pace.

4. Let go of the handrails. When you are just starting to use a treadmill and the machine is still set at a walking pace, it is alright to lightly rest your fingers on the bars for stability. However, when the speed increases you should let go and move your arms as you would if you were running outside.

5. Increase the incline as you become more comfortable and want to make your workout more challenging. Even an incline of just five will boost the effectiveness of your workout and help replicate the conditions of running outside.

6. Take your time slowing down. Properly cooling down your body is an important step of any cardiovascular workouts. Many modern treadmills incorporate a cool down sequence into training programs, so make sure to complete it.

Tags: running outside, your workout

Run By Heart Rate

Training to your target heart rate works wonders on aerobic performance.

Training to your target heart rate, according to Montana State University, can work wonders on your aerobic performance. Knowing run to a percentage of your maximum heart rate, depending on the type of race, will help you to maintain a steady speed and avoid exhaustion. In one case, according to "Runner’s World," a marathon runner excelled in a race for the first time at age 59 due to her use of a heart rate monitor. You, too, can improve your athletic performance even without a heart rate monitor by finding and abiding by your target heart rate.

Instructions

1. Calculate your maximum heart rate (MHR) by subtracting your age from 220. For a more precise measurement, "Runner’s World" recommends using the formula 205 - (.5 X your age) to find your MHR. For example, if you are 40 years old, it is 205 - 20 (or .5 X 40). Your maximum heart rate would be 185.

2. Find your target zone heart rate (THR). Your lower level is your MHR X .60, and your higher level is MHR X .85.

3. Monitor your heart rate during a normal workout, while keeping your MHR and THR values in mind. After about four minutes, stop and take your pulse by placing two forefingers on your neck and counting the number of beats in 10 seconds. Multiply this number by six to find your current heart rate-does it fall in your target zone? If it is lower, you need to increase workout intensity to improve performance. If it is higher, slow down and maintain a steady pace within your zone.

4. Work out to the appropriate percentage of your MHR. "Runner’s World" recommends that for long races, marathons, and half-marathons, you should run between 65% and 85% of your MHR. For short races, tempo runs, the 5-K and the 10-K, run between 90% and 100% of your MHR.

Tags: heart rate, your target, heart rate, maximum heart, maximum heart rate, Runner’s World

Run Barefoot

Barefoot running allows your foot to move through its natural range of motion. It strengthens your feet, ankles, and Achilles tendon, plus improves your running posture. Unless you are unusually tough, skip the pavement and find a grassy patch or beach.

Instructions

1. Locate a grassy soccer or track field. Check for rocks. Always be on the lookout for sharp or shiny objects.

2. Remove your shoes and socks.

3. Run. You will find yourself leaning forward more, running higher on your toes. This is good. Relax and allow your natural stride to propel you. Pump your knees and arms.

4. Run sprints at 25-100 yard increments, starting slowly and gradually increasing the distance and number of repeats. If you run regularly, add one barefoot grass workout to your weekly routine.

5. If you prefer the beach, this location may give you the option of running longer distances. Gradually build up your mileage. Even though hard, wet sand is easier on your joints than asphalt, it requires more effort. Expect a 30-minute run to feel like an hour when you're on the beach.

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Run A Women'S Business Organization

If you want to network with professional women and share ideas about starting, running, marketing and managing your business, start a women's business organization. To run a successful women's business organization you must create a strong foundation that includes a strong mission, vision and measurable goals. Each member must contribute to developing the group by sharing knowledge and resources, as well as attending meetings and participating in events.

Instructions

1. Create a membership profile for your women's business organization. Outline the demographic, psychographic, geographic and behavioral characteristics of the women to whom you plan to market your group. The profile should include information like age, salary, marital status, location, occupation, hobbies and interests and education level. It should also explore what a woman's motivation may be for joining your organization.

2. Develop a mission statement for your women's business organization that outlines the purpose of your group, its target audience and why it's beneficial to both members and the community-at-large. Craft a vision statement that explores you goals for your organization and its growth. The vision statement should examine future progress and outcomes your women's business organization will set out to achieve. Be thorough, but concise.

3. Determine whether you want your women's organization to function as a non-profit or for profit group. If your women's business organization is focused on the greater good of the community and making changes within it, rather than seeking profit, you should opt for forming a non-profit. Non-profit organizations have access to special grants, can receive tax exempt status, if eligible and receive both financial and strategic support for local businesses and community members. You can file your organization as a non-profit with your state office for a fee, as determined by each state. Filing to become a non-profit usually includes drafting articles of incorporation and bylaws for your organization.

4. Use your mission and vision statements to come up with a list of program ideas for your women's business organization. Focus on programs that involve women, business and growth within the business community. You could host resume and cover letter sessions, offer small business counseling, offer a business book club, offer workshops for small business marketing or develop a women's mentorship program within your women's business organization.

5. Actively promote your women's business organization online and in-person, so that you're constantly growing your network by bringing in new members. Develop a retention strategy for keeping current members active and engaged in the programs your organization is doing.

6. Be a charismatic, motivational leader your women's business group organization members can respect and look to for advice. Keep abreast of industry trends and share your knowledge and resources with members.

7. Create an atmosphere of open communication where members feel free to share their thoughts and opinions with the group by encouraging your women's business organization members to attend meetings and participate in events and programming.

Tags: women business, women business organization, your women, your women business, business organization, your organization