Running Journal Helps Improve Training

by: Dick Cortes - Filed under: Running Tips, Shared Experts Advice

“What You Don’t Measure You Can’t Improve”? I hear this a lot in the board rooms and production meetings.

Guess what – it applies to running specially when training.

A running journal is one tool that comes to the forefront when training is being talked about.

The most effective way to know how you are progressing with your training is by maintaining your own running journal. It will take into account all the details of your running training, your previous runs against the current runs; and as a result you will have an idea of where you started, how you are improving as well as what else you can do to improve your results and reach your goals.

Training Journal – The Basics

Your journal doesn’t have to be fancy or complicated. You can simply jot down notes about your daily runs.

Tracking your development as well as your past errors will teach you how to move on to the next level and help you achieve new milestones. Creating a personal tracker or journal about your training doesn’t have to be very complicated or elaborately written. You can simply jot down notes or bullet points about the distance you have traveled as well as the time that you have achieved while running every day of your training program.

If you want your journal to have a more personal touch, then make it more detailed adding on other stories about your training. You could describe the exact time and distances that you ran each day with the route or itinerary that you ran. You can also match them with your emotions for the time being that you were running.

Training Journal – A Personal Choice

Keeping a personal journal of all your runs is a great thing to do. You can include some of your thoughts at that time that you were running or the way you felt at that moment, so you could identify which factors greatly helped you improve a particular run, or which ones dramatically pulled your performance down. Make it as simple as possible and make it a habit

After you have been keeping your journal for a while you will be able to compare previous runs to present runs so that you can see where you need to improve.

 

 

 

 

Fish A Protein Source For Runners

by: Dick Cortes - Filed under: Sports Nutrition

You’ve heard it mentioned before – fish a protein source for runners. Indeed, it is one important component of a runner’s diet.”

You have got to feed those muscles. Protein helps in recovery specially when you’re on training, and you need a lot of these proteins fast.

Let’s throw some fish in your diet? It is recommended that you eat 2 servings of fish a week. That said how about trying this recipe I baked not to long ago…

BTW, I found a video on marathon runner, Ms. Shalane Flanagan. She mentioned that she’s got fish on her diet. Watch it here http://youtu.be/eLy9InwYUfg

Fish A Protein Source For Runners – The Recipe

Anyway here’s the recipe, I would suggest you watch the video first (if you haven’t done so) and comeback here;

Ingredients:

½ cup each of Carrots, Ginger (optional), Garlic (optional), Red and/or green pepper and Celery

Salt and Pepper to taste

1 tablespoon Olive oil

3 oz. White fish (any fish will do- I used sole)

Lemon wedges

Preparation:

Preheat oven for 350 degrees F.(400 F works too)

Cut vegetables into thin strips about 2-3 inches long.

Press and chop garlic (if you’re adding some).

Cut heavy duty aluminum foil enough for 2 fish fillet. Spread (lightly) some of the olive oil.

Put fish on it, then add vegetable strips. Lemon can be added before baking or served with fish later. Add your optional ginger or garlic on plus salt and pepper to taste. Sprinkle a bit more olive oil.

Completely wrap and seal fish by closing the aluminum foil making sure there is no opening on any of the sides.

On a baking sheet depending on how many you are preparing, line them up side by side.

Put it in the preheated oven and bake for 10 minutes.

Remove from oven, then unwrap. Use care when opening packets to avoid steam.

That’s all there is to it. Enjoy a quick and easy, delicious meal. That is your fish a protein source for runners in less than 15 minutes.

Pass it on to fellow runners…will you?

4 Basic Running Shoes Care Tips

by: Dick Cortes - Filed under: Running Tips

4 Basic Running Shoes Care Tips

running shoes care tips 300x210 4 Basic Running Shoes Care TipsA pair of running shoes should be treated as sport equipment rather than an ordinary walking shoes or an apparel of fashion. And there are many good and practical reasons as to why you should keep your running shoes clean. If you are not certain on how to clean running shoes without causing damage, here are 4 basic running shoes care tips to help you out.

Care Tip #1: If your running shoes already have a yellowish lattice and you cannot whiten them; you can use a mild bleach or detergent on the lattice. This should get your shoes as white as possible.

Care Tip #2: After finishing from a wet run, immediately remove your shoes for running and fill them up with crumpled newspaper rolled into balls. Doing this will guarantee keeping your shoes in tip-top shape, not to mention drawing the moisture or wetness away from those wet and sloppy running shoes.

However, if the mud gets inside the shoe, or in the mesh, it will get dirty and can cause a smell. Mud does not usually break in the shoe fabric. If it does, then it will never seep down the shoe mesh.

Care Tip #3: The easiest method to clean your running shoes is to dry out the mud and then brush them off. If there are still smudges left, and the shoe looks dirty, then wash them using your hands, an old toothbrush or a scrub, and a mild detergent.

Odor Treatment: Basic Running Shoes Care Tips

Care Tip #4: Smelly running shoes are a common consequence of moldy fungi and bacterial growth living between your toes, caused by the sweat and dirt particles in your shoes. These dirt particles thrive in moist and warm environment and thus during summer is normally perfect for smelly feet.

Smelly feet is a common harm to your shoes, but you can greatly decrease the risks by letting it breathe your shoes and letting them dry after you use them, or using particular anti-fungal powders or foot sprays.

You should also consider that your running shoes have a specific life expectancy, and if you pick too strong a cleaning method, your shoe would not last any longer. Conversely, keeping your running shoes smudged with dirt can contribute to the development of wear, tear and smell.

Keep those shoes clean and remember these basic running shoes care tips.

Array