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No Doubt – Running

Last Updated on Thursday, 25 November 2010 03:54 Written by admin Thursday, 25 November 2010 03:54

Tags: Doubt, running | Posted under running | 25 Comments

A Beginners Guide to Running – A Tale of a Thanet Roadrunner

Last Updated on Friday, 19 November 2010 06:02 Written by admin Friday, 19 November 2010 06:02

A Beginners Guide to Running – A Tale of a Thanet Roadrunner

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A Beginners Guide to Running – A Tale of a Thanet Roadrunner

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Posted: Jan 02, 2010 |Comments: 0

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A Beginners Guide to Running – A Tale of a Thanet Roadrunner

By: Ian Lockyer

About the Author

I am fully qualified marketing professional with a wide range of marketing and digital experience. Since July 2004 I have been a Chartered Marketer. I am also a Fellow of the Institute of Direct Marketing.

I have a passion for the internet and using new technology for marketing. I enjoy understanding and using new technology as part of the marketing mix. I passionately believe that the internet and, most recently, social media are fundamentally changing the way organizations need to act online.

(ArticlesBase SC #1656338)

Article Source: http://www.articlesbase.com/ – A Beginners Guide to Running – A Tale of a Thanet Roadrunner

I was recently asked to write an article for the Thanet Roadrunners newsletter. The remit was to write something from a beginner’s perspective, so that hopefully anyone who has never run before could look at the article and think; wow I could have a go at that. What I have tried to do is provide a timeline of my experiences, offer my thoughts and tips on what I have gained out of the last eight months running with Thanet Roadrunners.

I joined Thanet roadrunners about eight months ago when it was still pitch black in the early evenings. I decided to take up road running because the pounds were piling on. I had taken part in Martial Arts for over 10 years of, achieving black belt status, but the ugly head of club politics reared itself, which made me incredibly sad because it was a pastime I had thoroughly enjoyed. I had tried other martial arts clubs and other sports such as Fencing, but these didn’t feel right or didn’t tick the boxes for exercise and calorie burn. I am not sure why, but I picked up the courage to choose the most radical form of exercise in my opinion. I therefore contacted Mark Foster at Thanet Roadrunners who told me about the club and the benefits I would get out of being a club member.

I can remember my first evening, the weekend beforehand I had just purchased my most expensive type of any shoes ever. I turned up, outside the meeting point at the Charles Dickens School, and was given a nice warm reception. We then started running. After about 800 metres, just past the Pizza Hut, the arches of my feet were becoming unbearable with pain. This is the first lesson I learnt…road running is much different to moving around in a marital arts studio/dojo, you have to run from your heals rather than the balls of your feet, otherwise you will do yourself an injury. However despite this useful advice and other encouraging comments the pain got worse so by the time I got past the Queen Elizabeth Hospital, myself and Mark Foster turned back. On the way back I can remember asking Mark some really lame questions, but fortunately for me at the time, he humored me. My first run should have put me off, but it didn’t. I have only experienced real discomfort once whilst running and that was only during my first run. Since then it has become a lot easier and my body has got use to the challenges involved with road running.

Over the following months, Mark corrected my running stance even down to pretending to have plastic cups in my hands when running…useful for your top of the body action. My main running was on a Monday night with the club, but this was backed up by short runs ( 2.5K to 5K) at work which built up my stamina. I was very conscious of the time that everyone was helping me so I had to ensure that my fitness levels rapidly improved.

After a couple of months, the Monday night sessions were getting better and better, I began to run all the way around and then faster and faster with the help of Sharon and Helen who looked after me. It was still a little bit disconcerting being always at the back of the running group. However, one of the brilliant things that I love about the club is that the frontrunners always run back for those at the back of the group which is really great for morale. I guess that most people at the club were beginners once themselves, so they can certainly relate to people starting their running careers and giving it a go.

My first race/fun run was the Man on the Run (5K) in Herne Bay. It was very hot and was my first foray into proper running. Looking back on it was quite a personal achievement. When I listen to the successes of experienced runners at the club, 5K sounds incredibly miniscule. but for a beginner, a very heavy beginner, it was mountain to climb. I was incredibly surprised and grateful to have the support not only of my wife and my youngest daughter, but Sharon and Mark who came along to provide me with moral support. Since this first race, I have run the Deal Dinosaur (10K), Wingham (10K), Sandwich (10K), Faversham (10K), and Pilgrims Hospice (5K). These races set me up nicely for the Sittingbourne 10 which I thought was a 10K. However the night before when trying to find the directions to the venue, I actually found out that it was a 10 mile race…still I did it, really enjoyed the countryside, the running and the support and the conversation of fellow runners.

Shortly after the Sittingbourne 10, I received my first injury and was a really good one as well. It was a fashionable foot injury, the type that only David Beckham and Wayne Rooney have had…a Meta Tarsal injury. After a bit of rest and sensible training. I have since run the Thanet 10 which was my original goal set by Mark and Sharon. My thanks to Donna for getting me around because I was still trying to get my fitness back.

Over the 8 month since I joined Thanet roadrunners I have gained many things:

1. I have lost a stone and a half of weight. Doesn’t sound much but I think I have added a lot of muscle to my body.

2. I have found a way of keeping fit that fits in with my lifestyle.

3. I have made new friends.

4. I have put new structure into my life and gained fresh perspective. You get this when you are out looking at the breathtaking Kent countryside

5. I have even established an informal running club at my work place. In the summer, after initial ridicule, there were six of us running in our lunch hour.

6. Gained several athletic personal bests.

I have also learnt the following lessons which I would like to share with you. I am sorry if these tips are cliche’s, but I believe that some simple truths are eternal.

1. Don’t be too ambitious to start of with ; you aren’t Seb Coe or Kelly Holmes. Trying to keep up with fast runners will only lead to injuries.

2. Avoid doing too much, too early. Some people start off with hard regimes which their body and personal motivational levels are not up to. It is better off to pace yourself and enjoy the experience.

3. Listen to the experts. They have been their before and have the experience on what path you should take

4. Don’t be to self conscious about your weight. Every human being is different and you weight with a balanced diet and exercise will eventually come off.

5. Get into a routine. If I didn’t have my Monday night run to look forward to, I doubt that I would still be running. There will be nights where you don’t want to go out. Having an established routine will give you reason to go out and keep the running habit going.

6. Follow the club motto of running back for the slower runners. It is great for beginners to see experienced runners doing this.

7. Always warm up and warm down. It saves on aches and pains and more importantly helps avoid injuries.

8. Find a running partner in a race. Having a chat with someone makes a run more enjoyable and makes the time and distance go quicker.

9. Pre arrange sensible targets. Mark Foster set me the target of doing the Thanet 10 mile race by the end of the year which was achievable.

10. Get to the races with plenty of time and know where the toilets are…most places aren’t geared up to having 500 runners scrambling over 3 cubicles.

Lastly, I must give my thanks to Mark, Sharon, Helen and everyone at the club for giving me so much help. Here’s to a great 2010 of road running.

Ian Lockyer
www.easimarketing.com

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Slow Running Computer – Here is the Best Answer to Magically Rescue Your Slow Computer in Minutes

Last Updated on Saturday, 6 November 2010 07:46 Written by admin Saturday, 6 November 2010 07:46

Is your computer running extremely slow or are you unsatisfied with your computer performance and want to make a optimization for it? So you are here to look for a perfect solution on how to speed your slow PC up. Actually, to fix a slow running computer is not so hard as you thought. Here is the best answer about how to magically optimize your slow running computer also safely and perfectly in minutes.

First of all, in order to get rid of slow computer problems, you have to identify exactly the reasons that why your computer is running slow.

Here are the reasons probably causing your slow running computer:

#1 Too many icons on the desktop would make your computer run slow. How many shortcuts icons are there on it? How many documents, word files, picture, music files are there on your desktop?

#2 Malicious executable files, virus and trojan are the culprit of slow running computer.

#3 Conflicts among applications of course will make your computer running slow.

#4 Virtual Memory is too low on your computer. The system fails to load too much webpage so that the computer runs very slow when you surf Internet.

#5 Perhaps you never realize that a corrupted or invalid registry entry would affect the computer performance. Any missing registry entries, empty registry keys and malicious registry definitely will cause slow running computer. According to the survey, nearly 68% computer running slow problems are related to Windows registry errors. You can imagine how important registry is in a computer.

How to rescue your slow running computer in minutes?

#1 If you have more than twenty icons or files on the desktop, delete some of them immediately. Remember that do not put everything on the desktop in the future. Maybe you think it is very convenient for you to find them out. However, this behavior will bring more troubles to you. In addition, You probably will find you have to wait for a long time to run the system startup. Therefore, to avoid computer running slow problems, you need to keep the desktop clean.

#2 Scan your slow computer to detect if there any infection files have hidden in it. This is an usual method to fix slow running computer. Just choose one of the famous protection programs on the market to make sure your PC keeps away from attacking by the virus.

#3 If your computer is running slow at the moment when you run some specific programs every time, you should check them out and do not run them at the same time. You can also write to the program publisher to ask for some solutions.

#4 To increase virtual memory for fixing computer running slow problem, please do this: My Computer-Properties-Advanced tab-Under Performance, click Settings-Under Virtual Memory, click Change.

#5 Run a free registry scan on your slow running computer. You would be able to find out the registry errors existing in the registry list. Registry cleaners not only help you fix many PC problems caused by registry error but also assist you to delete your unwanted programs, files to release more hard space and memory.

To rescue your slow running computer, I sincerely suggest you use the best registry scanner on the market which is also my personal choice to get a free computer scan. After scanning and fixing your PC errors, you will be surprised how fast your computer is.

Tags: Answer, Best, Computer, Here, Magically, minutes, Rescue, running, Slow | Posted under running | Comments Off

How To Start Running ? A Basic Plan

Last Updated on Thursday, 4 November 2010 07:47 Written by admin Thursday, 4 November 2010 07:47

There are many answers to the question how to start running, but here is perhaps one of the easiest and most basic approaches to get you started.

The key point to remember is to start slowly with a continued progression and build up in both the amount of time you can run for and the speed that you can run at. The old saying ‘don’t run before you can walk’ is certainly true here.

I always say if you start off running by going all out right from the start, then how are you going to be able to progress. All exercise has to get more challenging as you go along to be effective, but it should always begin from a comfortable starting point, not from a maximum all out effort.

If you begin at the limit of your abilities, you only have one way to go – backwards. However if you start from way below your maximum, you can coax and encourage your fitness to improve as your body gets used the action of running and the increased exertion levels.

So with all that said here’s your basic starting point. If you’d like to learn more about how to start running, then you should take a look here – running for beginners.

Select a circular route that will take you around 30 minutes to walk comfortably in its entirety.

Begin your session by walking leisurely for about 5 minutes. Ideally this should be on flat terrain and feel comfortable to do.

Next, do a selection of running specific stretches, you can find out more about which stretches you should do before and after running and exactly how to do them in ‘How to Start Running’ – a complete program based on running for beginners. These stretches will only take you approximately 2-3 minutes and will help to lengthen the muscle fibres and loosen up the joints a little.

OPTION #1

To start the main section of your workout, you’re going to begin walking again, but this time with a purpose. Striding out, using your arms and working much harder than before. Imagine you’re in a rush to get somewhere. The next stage is to have a go at running.

If you’re very much out of shape, then you’ll need to just run for a few moments without any structure at all. I would suggest simply using short bursts of very slow running followed by a gentle walk until your breathing and heart rate has lowered and you feel capable of going again.

Repeat this process throughout the entire session.

OPTION #2

If you’re able to run, albeit very slowly for a minute or so without stopping, then use this second approach. For this you’ll run for one minute and then walk for 5 minutes. When you revert back to walking again, begin very slowly to get your breathe back and allow the muscles to recover, before building up your speed to walking briskly by the end of the 5 minutes.

If you feel that you can’t manage a full minute, then try just a 30 second spell of running instead.

The next time you go out, repeat your first session exactly. On your next training session after that, use the same route again but this time try to increase the time you run for by another 30 seconds. So in session 3 you’re running for 1 minute 30 seconds and walking for 4 minutes 30 seconds.

Again repeat this session the next time you train and then on session 5 increase your run by another 30 seconds and reduce your walk by the same. This means you’ll be running for 2 minutes and walking for 4 minutes.

Continue using this same principle until you can run the entire session, then you can start to increase the distance you run for or the speed you run at, depending on your running goal.

After your workout remember to stretch off again using the stretches as shown in ‘How to Start Running’

If you’d like to find out more about how to start running and discover more training techniques you can use to help you to become a good runner and improve your fitness levels quickly, you can find out more here – running for beginners.

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Tags: Basic, Plan, running, Start | Posted under running | Comments Off

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How To Start Running ? A Basic Plan

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