No excuse for running

if committed to running, there is no excuse for running. Even in fever, running streak can be maintained. It just require a short run and with relax.

Fix up the routine

Its a long journey to prepare for the run. It takes 4 to 6 wks to make up for the run. Therefore we should make it very clear on the routine. This routine comprises:

1. Time to run
2. Course to run
3. Clothes to wear
4. Time to complete
5. Food to eat
6. Time to relax
7. How much water to drink
8. Interval planning
9. Running Posture
10. Modulation in pace

Do weekly 30 km weekly for the 21 k marathon

For first 2-3 wks run 30 k per month.

There is no need to work on pace.

there should be break after 2 days.

one has to decide on planning like heavy loading in begining oe equal every time or gradual build up.

Remember Finish Line

In marathon running, it is important to remember the finish line and the joy of completing the run. This gives lot of joy and build lot of integrity. This proves that you are capable of fulfilling your commitments.

This is the reason each marathoner is a great gentlemen on earth on which you can rely. This set in the military culture in A HUMAN BEING.

Practice Modulation

In marathon it is important to be having pace modulation which serves two purpose : One is building pace to keep up the time and the other is rest to feet at regular interval. One should do regular practice to keep up the pace and modulating in between.

Prepare for Delhi Half Marathon

28th Oct is the date for Delhi Half Marathon. Its a 21.095 k course and a good course. Timing of the marathon is fantastic, when the temperature will be settled down well for runners. I am aiming for 1:45 min for the marathon. Few points to keep in mind.

1. Run at easy pace in begining. Do not hurry up.
2. Take regular intervals
3. Drink water & have some carbo
4. Manage some pace on the course when find right.

I will more info on the marathon training

Good Breakfast after a Run is essential

A 4 mile run burns 400 calories and overnight rest had also burned lots of calories. So there is alot to be filled. Besides, muscles are tired and they need to be refreshed with loads of energy.

After run, king size breakfast is must do. This gives the great start to the day and keep body filled with energy for the entire session.

Run with knee protection

We run on road and most of the time roads are not flat surface. They have bumps and pitfalls. There is a risk of leg getting twisted on such surface while running.

Knee protection keeps the knee intact and prevent it from twisting and any other injury.

This helps in having long runs with out any major problem.

Run till you have life

Running is highly spritual. This is like a prayer every day. This make us pure and clean. This makes us disciplined. This makes us energetic. This makes us fit & young.

As Budha said 'donot mourn of past, donot worry about future, live the present with full energy'. This is the essence of life and running helps us to live present with full energy.

slow running is good to have relax running

Slow run helps to relaxes muscles, heart, lungs. Body get a good break in between fast or moderate running. Body smiles and feel relax.

A good shower helps to relax muscles.

maintain running at moderate pace

It is wise to have the weekly target and modulate daily pace to work on the targets. It makes it very calculative and sporty.

Meal a before night helps in a big way to decide the target. A good energy meal helps to decide the pace target the next morning.

Energy consumption on the day also decides the pace and course target.

Running is Life

Maintain running schedule is the way of life. This makes the entire day exciting.

The whole day is bliss with oodles of energies. The most important part is the discipline which structure the life.

Use tools to run your goals

Having spent part of my professional career fixing motorcycles for a living, I know a lot of mechanics. The good ones have a whole arsenal of tools, some of which are so specialized in function that they hardly ever make it out of the toolbox. But on those rare occasions when a double-headed, reversible, ratcheting, 90-degree Phillips screwdriver is called for, these guys know that nothing else will do the job.Of course, I also know mechanics who think the only three tools you need are WD-40, duct tape, and a hammer. Their theory: If it moves and it shouldn't, use duct tape. If it doesn't move and it should, use WD-40. And if all else fails, use a hammer, since one swift blow can address either situation. For a long time, the only running tool I used was a hammer. That's because I was sure running could be reduced to just two simple goals: going farther or going faster. Going farther was simply a matter of going farther, right? If I could run three miles today, then surely I could run four next week. Once I was at four, I could certainly extend it to five. And going faster, well, just meant going faster. If I could run a mile in 11 minutes, I'd put in a little more effort and run it in 10 minutes and 30 seconds. Then even more effort would get me down to a sub-10-minute pace. From there it was just a matter of trying harder until I was winning my age group. All the training techniques in the world just confused the issue. I simply needed to keep hammering.Or so I thought, until I stopped improving. Turns out sheer effort (the running tool equivalent of a hammer) will only take you so far before your performance plateaus, or worse, you injure yourself. To become a better runner, you need to draw from a big toolbox. You have to know about anaerobic thresholds, intervals, and hill repeats. And beyond training tools, there are "accessory" tools, such as the right pair of shoes, socks, and shorts that can also help you become a better runner. It's amazing how even a dab of BodyGlide in just the right spot can make all the difference in the world between running well and running poorly. Whether you want to increase your strength, speed, or stamina, you have to know which tools you need-and how to use them. Take rest, for example. As a beginning runner, I thought there was no need for rest. A day off was just a 24-hour period when all my hard-won fitness would fizzle away. But then there was my running buddy Lee. He used to time his rest days as precisely as he timed his workouts. Sure his wife would get mad when she asked him to help carry in the groceries and he'd say he still had 22 minutes left to rest-but Lee never got injured. After dealing with a succession of sore muscles and achy joints, I eventually learned just how important rest is as a running tool. And not one to use as infrequently as a double-headed, reversible, ratcheting, 90-degree Phillips screwdriver. Instead it's a tool I need to employ regularly if I want to run well for the rest of my life-a tool to keep me out of the body shop as long as possible. Waddle on, friends.

Run with Mouth Shut

If we can run with mouth shut for 3 laps and open for more breathing in 4th lap, this will improve our stamina to run faster and better.

I have been doing this for the past 2 days. This was great experience. I did not out of my breath in the first lap itself and also i was able to use my muscles to give performance in running.

I am trying this for another one month to experience more about it.

Run your Age

In some sports, by the time you're old enough to drive, your best performances are in the rearview mirror (women's gymnastics comes to mind). Not so with running. Last year's top 10 performers in the 10-K were about 22 years old, while the fastest marathoners were, on average, 29. True, these athletes are a long way from retirement. But physiologically speaking, a little maturity can help running performance in endurance events.As children grow, exercise capacity and maximal oxygen consumption increase slowly. At puberty, hormonal changes result in greater muscle mass and bone density, as well as dramatic increases in VO2 max and running economy. Our capacity for endurance training continues to increase as we approach full physical maturity in our early 20s. It's then that we theoretically begin our golden decade of running performances, since sometime after 30 our peak physiological function can start to decline.But anecdotal evidence suggests that we can maintain our running peak well into our 30s and beyond if we choose our race distances and training strategies carefully. That's because certain age groups are physically better suited for some running events than others.Early to Mid-20s: 5-K and 10-K races are great for 20-something runners. The body is physically mature enough, and certainly strong enough, to race fast 5-Ks regardless of whether or not you ran in school. For runners who have been competing since high school, a step up to the 10-K distance is the next best challenge, as the body is now ready to handle more mileage.

Dark Chocolate is good for Runners

As a runner you deserve at least one indulgence--especially one you can feel so good about. Chocolate contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. But not just any chocolate will do. First off, dark chocolate (the darker the better) generally contains more flavonols than milk chocolate. Also, the way the cocoa beans are processed can influence the potency of the flavonols. Chocolate manufacturer Mars has developed a procedure that apparently retains much of the antioxidant powers of the flavonols, and their research shows just a little over an ounce (200 calories worth) of Dove dark chocolate per day has heart-healthy benefits.Add to your diet: Besides the obvious (just eat it!), you can add dark chocolate to trail mix, dip it in peanut butter (my favorite), or combine it with fruit for an even greater antioxidant punch. Just keep track of the calories. Buy chocolate wrapped in small pieces to help with portion control.

Running Streak changes life

A runner is a disciplined soilder. He balances time and energy for his moment of running. Even his travel plan, eating plan & sleeping plan are based on one single objective to live up the running moment.

Get into this program , this is big.