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Get Ready for a Spring 5K
Spring starts this weekend, and I'm already seeing a few signs of the season -- flowers popping up, buds on trees, runners wearing shorts. The spring racing season will also be heating up soon, and there are lots of local road races to choose from. Here's how to find road races near you.

If you've been too nervous to attempt a road race until this point, check out these tips for overcoming your fears. And if you decide to go for it, here's a beginner 5K training schedule for runners or a 5K schedule for run/walkers.

More:

Road Race Etiquette

How to Take Water from Aid Stations �

Common Racing Mistakes to Avoid

Get Ready for a Spring 5K originally appeared on About.com Running & Jogging on Wednesday, March 17th, 2010 at 15:51:24.
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Will Your Motivation Get You to the Finish Line?
This weekend we had torrential downpours, high winds, and temperatures in the�low 40s - not exactly ideal running conditions. Yet nearly 60 runners on the running team I coach showed up for our group long run on Saturday morning, ready to battle the elements and go the distance (some up to 20 miles).

The majority of people would think that those runners were out of their minds for running in those conditions. I don't think they're crazy - I know they're motivated, and for the right reasons.

A recent article in the Los Angeles Times cites that an estimated 10% to 15% of L.A. Marathon registrants never complete the race. Some give up during the marathon itself and others don't show up because they didn't train. As the writer explains, often the problem is that their motivation for doing a marathon was something external, such as impressing their friends. That type of motivation won't sustain you through months of training. To stick with it and get to that finish line, you need to have some internal motivation, such as love of running or the feeling of accomplishment that you get from finishing a run or race.

There are so many great reasons to run and train for a big race, such as a marathon. And most people will have a few external reasons, such as weight loss or bragging rights, for running and taking on huge challenges. Even if you started running for pure external reasons, that doesn't mean you can't find more intrinsic reasons to run, such as running in honor of a loved one or running because it gives you a sense of pride. Because to get out there on those soggy mornings, your motivation has to go beyond wanting that shiny marathon medal.

More:

Tips to Boost Your Running Motivation

Charity Running Groups

E-course: Improve Your Running Motivation

Will Your Motivation Get You to the Finish Line? originally appeared on About.com Running & Jogging on Monday, March 15th, 2010 at 09:40:04.
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Find Your Resolve -- Again
So how are�your New Year's Resolutions going? Do you remember what you wanted to accomplish this year? If you've already given up on your resolutions, don't worry, you're in good company. Lack of motivation and time are the biggest reasons why people let their exercise goals get pushed aside. And if running more was among your resolutions, your plans may have been seriously derailed by the tough winter we've experienced in the U.S.

Spring is coming soon, and the start of a new season is a great opportunity to revisit your goals. If you're hoping to lose weight or get in decent shape by the summer, you still have plenty of time. Check out these tips to get motivated and back on track:

Top Excuses to Not Run - And How to Beat Them

7 Ways to Stay Motivated to Run

How to Start a Running Habit

And if you're a beginner runner and one of your goals is to run your first race this year, check out these training schedules:

Run/Walk 5K Training�Program

Run/Walk 10K Training�Program

Run/Walk Half-Marathon Training�Program

Find Your Resolve -- Again originally appeared on About.com Running & Jogging on Friday, March 12th, 2010 at 10:39:11.
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Start the Day Right
If you're a morning runner, it's tempting to skip breakfast because you want to maximize your sleep time and not have to wake up early enough to give yourself time to digest before running. Even runners who don't run in the morning sometimes make the mistake of skipping breakfast because they don't have time, they don't like breakfast foods, or they're trying to lose weight.

Why is skipping breakfast a big nutrition mistake? If you wait until lunch to eat, your body assumes you're fasting and responds by slowing your metabolism. So skipping breakfast won't help your weight loss efforts. You'll just get hungrier, which increases your temptation to eat everything in sight. A nutritious breakfast gets you fueled for the day and helps prevent you from binging later on.

Eating breakfast means you'll have a better chance of burning off those calories because you're consuming them early in the day.�And a�nutritious breakfast will actually help�you burn more calories during�your runs because you'll be properly fueled to run stronger.

If you find you just don't have time to eat breakfast because you're rushing around in the morning, try some of these ideas for eating a healthy breakfast at the office.

More:

5 Smart Eating Rules for Runners

Best Foods for Runners

Healthy Snacks for Runners

Start the Day Right originally appeared on About.com Running & Jogging on Tuesday, March 9th, 2010 at 10:22:06.
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How to Handle a Bad Run
We've all had those days when it's a tremendous struggle to get through a run. Your legs feel stiff and heavy, your breathing is off, five minutes of running feels like 50, and your heart just isn't in it. Yes, it's completely normal for even the most super-fit running fanatic to suffer through difficult runs. So don't worry that you're losing fitness, falling behind in your training, or that you're just not cut out to be a runner. Shake it off and remember that we need to have those bad runs to appreciate how amazing it feels to have a great one.

Sometimes when we're struggling during a run, it's a sign that we need a mental or physical break from running. So take a day off, do some cross-training instead, or get some tips for motivation. But don't feel guilty about having a bad day. Tomorrow's another chance for one of those incredible, runner's high-inducing runs.

Get more tips on recovering from bad runs.

More:

Do Runners Need Rest Days?

When Runners Should Cross-Train

What If I Have to Take a Break from Running?

How to Handle a Bad Run originally appeared on About.com Running & Jogging on Sunday, March 7th, 2010 at 22:15:22.
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Bad Marathon Time? Blame It on the Air
If you're looking for a fast marathon to run, here's one factor you may not have considered: air quality. A new study from the American College of Sports Medicine indicates that poor air quality may hinder women's marathon times. The study, led by researcher Linsey Marr, Ph.D., evaluated marathon race results, weather data and air pollutant concentrations in seven marathons over a period of 8 to 28 years. Researchers compared the top three male and female finishing times with the course record and contrasted them with air pollutant levels. (They also took unfavorable race conditions, such as hot weather, into consideration.) Higher levels of particles in the air were associated with decreased performance for women, but did not have a significant effect on men's race times.

The study looked at major U.S. marathons in cities such as New York, Boston and Los Angeles, where pollution tends to be highest. Although�people who aren't running�might not be significantly impacted by low-yet-still-acceptable air quality, marathoners are atypical because of their breathing patterns.

"Previous research has shown that during a race, marathon runners inhale and exhale about the same volume of air as a sedentary person would over the course of two full days," Marr said. "Therefore, runners are exposed to much greater amounts of pollutants than under typical breathing conditions."

Sounds to me like a good excuse to run a scenic marathon with lots of fresh air, like Big Sur!

More:

How Should I Breathe While Running?

How to Run a Faster Marathon

Why Do I Feel Out of Breath When Running?

_{Source: "Air Pollution May Affect Women's Marathon Performance" American College of Sports Medicine, March 1, 2010}

Bad Marathon Time? Blame It on the Air originally appeared on About.com Running & Jogging on Tuesday, March 2nd, 2010 at 14:41:57.
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Share Your Favorite Running Music
We've finally made it to March, which means spring weather should be on the way soon. But many parts of the U.S. are still covered in snow and ice, so many runners are putting in lots of miles on the treadmill. If you're really sick of the "dreadmill", finding some new running tunes may help. Check out other runners' favorite running songs and get�fellow runners�pumped up for their runs by adding a few of your own.

More:

Is It Safe to Run With Music?�

Power Running Songs�

Hip Hop Running Songs�

Beat Treadmill Boredom

Share Your Favorite Running Music originally appeared on About.com Running & Jogging on Monday, March 1st, 2010 at 14:30:05.
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Tastier Carbo-loading Options

If you're training for a half or full marathon, you most likely have been adding more pasta to your diet, especially for your pre-long run meals. Pasta is popular among long distance runners because it's easy to make, it's not expensive, and it supplies those much-needed carbs. But even though it comes in many shapes and flavors, the pasta routine can get boring.

To get some delicious fueling options, check out The Athlete's Palate Cookbook, a collection of 100+ recipes from renowned chefs, who also happen to be runners. Many of the recipes were featured in Runner's World magazine's monthly "The Athlete's Palate" column. The book also includes 60 new recipes for breakfasts, entrees, soups, salads, sides, desserts, and beverages.� A great feature of the book is that each recipe includes labels indicating quick-and-easy, training, and recovery meals, so you can plan your meals and time them properly. Each recipe also includes nutritional information, such as calories, protein, carbohydrates, and fat amounts.
I'm definitely not a gourmet chef, but I found the recipes to be easy to follow. And, yes, there are some pasta dishes - but they're definitely more interesting than your basic spaghetti and meatballs.

More:

5 Healthy Eating Rules for Runners

Best Foods for Runners

What Should I Eat After a Run?

_{Photo courtesy of PriceGrabber}
Tastier Carbo-loading Options originally appeared on About.com Running & Jogging on Saturday, February 27th, 2010 at 11:56:44.
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Can I Soak in a Hot Tub After a Long Run?
After doing a long run in cold weather, the thought of soaking my tired and achy muscles in a hot bath is so tempting. But it's actually not helpful for your post-run recovery. When runners say they're going to take a post-run hot bath or sit in a Jacuzzi, I always feel bad saying, "Don't do it!" Find out why sitting in an ice bath is better than soaking in a hot tub.

More:

How to Take a Post-Run Ice Bath

Tips for Marathon Recovery

How to Self-Treat Running Injuries

Can I Soak in a Hot Tub After a Long Run? originally appeared on About.com Running & Jogging on Thursday, February 25th, 2010 at 11:19:20.
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Motivation Tip: Get Bargains on Winter Running Clothes!
We're still experiencing cold temperatures and snow here in the northeast U.S., but I'm somewhat optimistic because I noticed a sign that spring is actually right around the corner: winter running gear sales!

Yes, now's a great time to shop for winter running clothes, which are usually pretty expensive at the beginning of the season. This time of year, many running shops offer deep discounts and still have a great selection of clothes. So, why not visit your local running shop and treat yourself to some new running clothes? You'll still have several weeks to wear the clothes and next year you'll have practically brand-new clothes to start the winter running season.

For even bigger deals, you may also want to check out stores such as TJ Maxx or Marshall's, which have seasonal clearance sales on their already discounted name-brand running clothes. Or, shop online at sites such as Road Runner Sports or Sierra Trading Post.

More:

How to Save Money on Running

How to Dress for Winter Running

Keep Your Feet Warm on Cold Runs

Motivation Tip: Get Bargains on Winter Running Clothes! originally appeared on About.com Running & Jogging on Tuesday, February 23rd, 2010 at 13:21:20.
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