Sunday, August 7, 2011

Tokyo Marathon

IMG_3453 / CLF

Marathon race schedule: Late February every year
Time limit: 7 hours
The Tokyo Marathon is a people's marathon with 30,000 participants.
The course is in central Tokyo. The first half is a flat course.
Near the finish there are some ascending hills.
Over 90% of participants finish the run. So, for every 20 runners, almost 19 will finish.
Besides the full marathon there is also a 10km race.

Honolulu Marathon

Honolulu Marathon Aid Station / schacon

Marathon race schedule: Early December every year
Time limit: None
Starts in the Ala Moana Park, accompanied by pre-dawn fireworks.
This is recommended as a first marathon because it has no time limit.
Children from age 7 and up can also enter.

Cold Coast Marathon

observationdeck (23) / the_beekeeper001

Marathon race schedule: Early July every year
Time limit: 7 hours, 10 minutes
A flat course along a beautiful seacoast.
You can experience an exhilarating marathon as the climate is also favorable.
As you view the beach area to your left, you can go for a new record.
A half-marathon and a 5km race are also available.

London Marathon

flora london marathon / shimelle

Marathon race schedule: Mid April every year
Time limit: None
The course begins in Greenwich Park and ends at Buckingham Palace, passing famous places including three World Heritage Sites.
Cushioned shoes are necessary as part of the course is on cobblestones. Lots of cosplay.

Berlin Marathon

36. Berlin Maratohn / mike.kaden

Marathon race schedule: Late September every year
Time limit: 6 hours, 15 minutes
40,000 runners from over 100 countries run across Berlin in late summer.
The flat course makes for easy record-setting, and the course-side offers lots of support and many spectators.

New York City Marathon

NYC Marathon 08 / the_junes

Marathon race schedule: Early November every year
Time limit: None
The race covers all five boroughs of New York City, finishing in Manhattan's Central Park.
The 2 million spectators pack the course from start to finish without a gap.

The world's marathons

Madison mini marathon / ibm4381

Marathons are held in various places around the world.
From among the world's marathons, here we will introduce marathons in which beginners can easily participate.
To avoid jet lag, don't sleep until nighttime after you arrive.
Go out for a walk instead!

From the finish line to immediately following the race

finish line official time 3:09:10 / fergie_lancealot

There are services that will take your photo at the finish line, then sell you the photo from a website. Using such a service allows you to keep good photos of yourself smiling as you cross the finish line.
After finishing, do your stretches, then use ice or spray to ice your muscles. Your next meal should contain sugar and protein.

Trouble during races

Stretch it out / lululemon athletica

If you feel pain during a race, stimulate your muscles by skipping or rotating your arms in large circles.
If you think your legs might get cramps, make sure to stretch beforehand.
If you get tired, take a 5 minute break at a water supply point.
If you feel a bit dazed, try switching between breathing through your mouth and breathing through your nose.
If you get blisters, use an adhesive plaster with pads attached to it.

When you feel strain after starting to run

Copenhagen Marathon 2008 / rKistian

When you begin running, discomfort in the chest is caused when your body isn't warmed-up.
Make sure to take the time to warm-up properly.
Pain in your side is caused when your spleen contracts after meals.
Avoid running right after meals and begin running after warming-up.

If you feel pain, slow down your pace and speed up again after your muscles have become warmed-up enough.

After the race has begun

wheres the water? / hsingy

Just after starting, many tend to get excited and go with the flow of other runners.
Don’t rush, and run aiming to increase your pace.

Make sure you drink plenty of water at the water stations.
It's OK to walk when you're drinking.
Drink small sips of water when there are water stations.
Go to the toilet when they are vacant after the half way mark.

The day of the race

Marathon Gear / cogdogblog

(Getting up) Get up at least four hours before the start of the race.
(Breakfast) Have breakfast at least two hours before the start of the race.

A good choice for breakfast would be power bar, banana and orange juice.
(Arrival) You should aim to arrive at least an hour and a half before the start of the race to be sure you can use the toilet.
Race reception -> Change clothes -> Luggage storage -> Warm-up -> Line up at the start line -> Start.


pasta / Kanko*

Just before the race, be sure to eat plenty of carbohydrates (glycogen) to give you energy.
Eat more than your usual portion of carbs such as rice or pasta.
It's effective to drink something containing citric acid, such as orange juice, with your carbs.
Drink plenty of fluids. Avoid fatty foods, alcohol and caffeine.

Pre-race training

Off to a Running Start / NazarethCollege

This is the schedule starting four weeks prior to the race.
{4 weeks before} Challenge yourself to do the long distance training component of LSD training.
-> {3 weeks before} Run at a pace that feels good, without pushing yourself too far.
-> {2 weeks before} Think of your goal for a finish time and confirm your own pace.
-> {1 week before} It's important not to tire yourself out.
Be careful not to catch a cold!

Entering the race

Marathon de New York : Verrazano Bridge / Martineric

When you can run 30 minutes or more, enter races of 5 to 10km.
Choose races that have flexible time limits.
You can reach the finish line if you run in short-distance races at a slow pace.


Shadow Runners / thelastminute

Enter your first race.
If you have trained, you can finish 10km.
Here you'll find some advice for race preparations and handling problems during the race.

Trail running

Jogging / kodomut

Trail running is done on unpaved mountain roads.
The training is highly effective, thanks to the up and down hills.
Are you a beginner? Start on a circular unpaved route in a nearby park.
Running in natural surroundings can lift one's mood.
In contrast to an ordinary paved training route, you'll probably notice the unpaved earth feels new and fresh.


Urban & Nicki Meyer workingout / hectorir

It's an essential piece of gym equipment.
It's a less intense workout compared with outdoor running, so be sure to set an incline of 1-3%.
You can run safely with less of a burden on your knees because of the soft running surface.
Though you may get bored easily due the unchanging environment.
A good way to fight this is to put on some music while you train.

Training in Winter

While I was all bundled up:-) / mysza831

Keep warm by wearing a long sleeved shirt, gloves and a hat to cover your entire body.

You can keep yourself warm by coating your body with Vaseline or olive oil to prevent heat loss.
Change into a fresh set of clothes as soon as you finish running to keep yourself from catching a cold.
Take a day off training when the roads are frozen or slippery.

Training in Summer

Female jogger with good tan jogging - Scenes from Morro Bay, CA / mikebaird

Choose cool place and time of day to do your running.
Use sweat-absorbing fast-drying training wear and wear a cap during periods of strong sunshine.
Make sure you drink water frequently.
If you feel dizzy or develop a headache, it could be a sign of dehydration. If you experience these symptoms, find a cool spot to rest, lie down and raise your legs.

Training in the Rain

Wear a windbreaker that is water-repellent or that has a water-proof finish and keep your training limited to a short time.
After training, promptly take a shower to warm your body and make sure to do stretches.
When the rain is really strong, you should avoid training outdoors.
Instead, do muscle training using exercises such as sit-ups, squats, and arm swings using a light dumbbell.

Evening Training

First PFA of 2010 089 / hectorir

There are people who are able to sleep well after moderate training in the evening, while for others, stimulation of the sympathetic nerves makes them unable to sleep.
You should train in a way that fits your own make-up.
Also, you should wear reflective clothing to ensure visibility to passing cars, etc.
Women should avoid running alone as much as possible.

How to breathe when you are short of breath

Fleet Half-Marathon 2010 / robertsharp

When you are running and you gradually became short of breath, slow your pace and breathe from your belly.
First, exhale completely.
It is OK if you do not consciously inhale. You can let nature do it.
Occasional belly breathing delivers oxygen to the entire body. You'll run more easily.

Know your AT

DSC03112.1 / zh1yong

"AT" is the boundary between aerobic easy running and anaerobic short distance sprinting.
If you pass your AT level while running, the body cannot absorb enough oxygen, and you gradually weaken.
Beginning runners should keep to a pace below the AT level.

You're heavy? Start by walking

footfall / tangywolf

When running, a force several times the body's weight is exerted on the foot each time it hits the ground.
A heavy body weight can lead to knee or ankle injuries.
If you are heavy, choose well-cushioned shoes, and lose as much weight as possible before beginning a running program.
We recommend you begin by walking.

Choose a Practice Course!

A morning jog / Vince Alongi

With your home or workplace as a base,
try to setup a few courses such as a course with even elevation, a course with ups and downs,
courses on park lawns or soil and others.
Not only can you avoid getting tired of the same place,
but you can train in a balanced way.

Music at about 160 BPM

Nike + iPod / dan taylor

Listen to music with a rhythm that fits you and try to control the speed of your running.
BPM means the number of beats per minute.

Beginning runners should choose a song with about 160 BPM, while about 175 BPM is appropriate for advanced runners.
There are also music download sites especially for running.

Try to pace!

Jogging along the creek trail / donjd2

Novice runners start out strong but soon run out of breath and start to slow down.
Try to improve this by pacing your running.

Pacing means to keep running for a set distance at a constant speed.
For courses that have distances displayed, try timing yourself and sticking to that time.
If you have just started running, you should aim to complete 1km in 7-8 minutes.

Run at a steady pace - LSD training!

Paris - Luxembourg park Corredora / Celso Flores

LSD stands for 'Long Slow Distance'.
In other words, running long distances at a steady pace.
LSD helps build your cardio-respiratory systems, physical strength and stamina.

Run at a steady pace for one hour, aiming to complete 1km in 7 minutes.
Your pulse rate should be under 120-130 beats per minute.
Run at a pace where you are comfortable speaking with your friends.

Running Test & Training Menu

Golden girl / Ernst Moeksis

To start, try running for 30 minutes.
{Those who started walking half way through}
10 minutes walking + 10 minutes jogging + 10 minutes walking + 10 minutes jogging.
{Those who were just able to complete their run}
10 minutes walking + 20 minutes jogging + 10 minutes walking + 20 minutes jogging.
{Those who were able to complete their run easily}
10 minutes walking + 40 minutes jogging.
Try and aim to run three times a week.

Run in beautiful form, comfortably, fast

Good form reduces fatigue and helps prevent accidents.
Besides the points of 1 to 5 above,
it is important to acquire a big form.
Try to extend your stride while speed training at around 400m to 1000m.
Large strides require tendon and ankle flexibility.

Stretching before and after running 2

The thighs absorb shock and provide motive power. Thigh stretches can help avoid accidents.
{Front thigh muscle stretch}

While standing, bend one knee, grasp the toes and draw the foot up to the rear. Change sides, right and left.
{Rear thigh muscle stretch}
Squat down with one leg extended, lean forward. Do right and left sides.

Stretching before and after running 1

Stretching increases flexibility and softens muscle.
{Achilles tendons and calves}

Hold one knee with both hands, extend the opposite leg to the rear. Change sides.
{Sides and shoulders}
Hold one elbow above the head. Raise that elbow with the other hand. Change sides.
{Joint movements}
Rotate knees, wrists, and ankles in large circles.


26__MG_0563post / Librex

A training menu to help you run fast, enjoyably, and in beautiful form, plus basic stretches.
Introducing summer training and fitness gym training.

What to wear while running?

Carolyn, our senior buyer / lululemon athletica

Unlike shoes, there are no limits on running wear.
Anything is OK, as long as it is made of quick-drying material.

The basics are a T-shirt, running shorts, and socks.
When it's cold, you add gloves and a windbreaker.
You can also layer a long-sleeved T-shirt and long tights.
A waist pack is handy for carrying a mobile phone or a water bottle.

Finding the right shoe size

Mans pēdējais cerību stariņš / zilupe

Take the time to loosen the laces when trying on shoes, even though it may be a bother.
After putting on the shoe, tap your heel onto the floor to help it into the heel cup. Once it is held in the heel cup, tighten the laces.
The shoes are OK if the provide 1cm extra room from the toe tips, and if the big and little toes do not hurt.
The shoe width may vary, even in different shoes from the same manufacturer. Therefore, it's best to buy shoes in a specialty shop with a wide selection.

Let's choose our shoes before going running!

New Nikes to Hit the Jogging Trails / Affiliate

Running is a sport in which shoes are the only required equipment.
For that very reason, shoe selection is key.
Running shoes can be roughly divided into two types: Racing shoes and training shoes.

Beginners should choose training shoes with thick soles and hefty cushions.
This type is also the correct choice for a first race.

Running - great for stress relief!

female-jogger-morro-bay-coleman-avenue / mikebaird

If you run for 10-15 minutes, your whole body will start to feel lighter.
This feeling is called 'second wind', when the brain releases a hormone called adrenaline.
Adrenaline puts the brain in a state of meditation, which will make you feel relaxed, an effective form of stress relief.

Running - effective weight loss!

Jogging along the creek trail / donjd2

Running is a form of aerobic exercise, so taking in oxygen from the air will make your body burn fat.
For each kilogram of body weight, in 1km or running you will burn away 1kcal.
That means that if you weigh 60kg, after running for 1km you will have burned 60kcal.

Before you start running

Walk, Don't Run / vortistic

We thought it would be useful to explain how running helps you lose weight as well as reduce stress levels.
We will also help you choose the right shoes and running wear suitable for any season.