Sometimes, we do not run daytime. After a day’s work, it is dark outside and you would stick to running. However, running in dark will be dangerous, especially when there are cars pass by. Many methods may avoid accidents effectively. Not only accident will cars bring, but also waste gas, it is full of carbon monoxide, which will be more dangerous to our running health.

Run in dark. Part of runners do exercise at night because they have not time on daytime. It will not be a problem as long as you obey the principles.

Run the different direction with cars. If there is a car passing by, that seems very dangerous, so you would leave the road as soon as possible. Of course, the situation that left the road and enters the unknown dark, there may be trouble. But hit by cars will be worse than the trouble.

Wear a shinny vest or colorful clothes for running. If you forget that, you may wear dark blue long sleeve sweatshirt for running. The driver will know how far should they change the directions, and the result will be quite different.

Running on the trail that you are familiar with. If you want to run up the road, look carefully in advance.

Do not directly view the car headlights. The bright light will make you blind. If the driver does not reduce the beam, you would try to remember road ahead and its shape. Little deviate from the light source can help to use less sensitive to light around the eye.

You would take care of cars not matter day or night. No driver will hurt you deliberately, but some of them are not so clear about their position. We talked before that running toward the cars direction is important. But only one exception: that when faced sharp turn. In the inside of shape turn, drivers do not see very far. So you should always run in the lateral. If you do not run on narrow roads, this will greatly reduce the risk.

Another dangerous stuff is the gas released from cars. I know before that CO is harm to our healthy, but after reading a book, I clearly know how poisonous it is. Dr. Daniel noted that the combination of carbon monoxide and heme is closer than oxygen. They will not disappear in short time and will do continuously harm. So, if the air contains a lot of carbon monoxide when running, or your blood will be full of carbon monoxide. To make half of the carbon monoxide disappear, it needs at least 8 hour sleeping.

The lesson you may get from them is that: do not run in the place full of waste gas. You would find a fellow that can run with you, this can effectively avoid accidents. And if accidents happen, it is easily to deal with that. We can not be sure that every driver will stop when accidents happen. I have heard many accidents happened in dark night, the driver run away and the litigant can not find him any more. I totally do not agree with running in dark roads, but if you would do it, please take care of you.

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Running in winter or cold weather may trouble many people. Read some theory about heat produce mechanism will helps running a lot. In this article you would read more about winter running.

Humidity is not an issue, but a problem to other factors. They increase the trouble of other aspects. When the humidity arrives 100% and no wind, sweat can not evaporation. In this case, the body may be overheated. You can use a wet bulb thermometer to measure the humidity question. If more than seventy degrees, that means the competition will be difficult; in the unlikely that reach 80 degrees, this is the extreme of sports athletes.

Although sometimes cold makes one feel uncomfortable, even the cold is not a big problem. With good and proper ways to deal with cold will make running exercise comfortable and enjoyable. In fact, the main problem is to avoid excessive wear. When it is crazy blizzard outside, it is hard to restrain yourself not to wear a sweater or wear a pair of ski gloves. Of course, if you wear thin, you will just feel cold outside, but within minutes, you will sweat; as in tropical rain forests. Experiments result from National Research Council of Canada reveal that running people can keep warm in the -5 degrees with the cloth that can keep standstill people warm in 70 degrees.

So it is necessary to wear less in winter, to make warm is enough. After a while, you will unexpectedly find this is a good thing to wear little clothes, because the extra clothes will not increase the difficulties of running. But we know that some days when you are running, the weather become bad. If you are far from home, the weather colder, then you may feel some discomfort. Stephen Richardson recommended wear a nylon shirt to deal with changing weather. This kind of shirt is extreme lightweight, you may put it into pockets, or tie around the waist, it is very useful to keep out the cold.

In order to reduce the evaporation of sweat caused by the impact of temperature drop. In the arrangement of your running, running against the wind in the beginning, the end of the run down the wind. Even in very cold weather, it is surprising that you feel how happy and warm running along the wind, and when running against the wind you feel how cold.

If you know how the human beings defense cold, you will easily solve the problem of cold while running. The primary task of human regulatory agencies is to make your head and footer to maintain adequate warmth. If these parts over the temperature drop, that is a trouble; your body will produce extra heat in any conditions, even reduce the heat of fingers and toes. On the contrary, if head and body is well, then the residual heat will be supplied to other parts. This is a good lesson; you would try to keep heads and body warm enough. Can wear a thick wool hat, put on enough clothes to protect the chest, abdomen and back. Doctor from University of Wisconsin make experiments proved that, when he volunteered to let some cold air in the exposure to the experimenter, he found that as long as their body is warm, regardless of their cold fingers and toes to what extent, they will not shake. But if their body is cold, though the hands and toes are warm, they will shakes.

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There are many different health benefits that can be gained from running on the treadmill. By running on the treadmill everyday you can enjoy the convenience of watching your children while you do it as well as becoming physically stronger.

As you increase the intensity and the duration, you will gain more muscles, lose more fat, and gain greater endurance. Many people become more flexible and experience an increase in their ability to balance as well.

In addition, there are many mental and psychological benefits that come from this activity. For example, regular exercise has been proven to improve self-esteem and to boost self-confidence.

As a person becomes more confident, it is more likely that he or she will take more of the opportunities offered to him or her. In addition, they will often perform better in their assigned tasks at work and school.

As a result of this, they will be offered more opportunities and often they will realize more success as well. There are so many different benefits that working out has to offer.

The rewards for exercising increase even further when you are in shape and enjoy the activity. They also increase when you can perform it in a beautiful location.

There are many stunningly beautiful locations all over the world that if you ever get to travel to, you should definitely take an hour to go running in. Running in these gorgeous locations can be very relaxing and very enjoyable.

This activity can help you let go of the cares of a normal, everyday life. The first place that you will want to visit on foot is Tiergarten Park in Berlin, Germany.

Tiergarten Park is located in the middle of Berlin. It is near many major government buildings such as the German Parliament called Reichstag.

This park contains 23 km, or 14 miles, worth of trails and paths that are maintained very well. Some of these paths pass by the Berlin Zoo, the Victory Column and Bellevue Place.

Other tourist attractions are also located on the outskirts of the park. Due to its beauty and location, this park is extremely popular among the local citizens.

It is also loved by the tourists who stop to see it. Originally, Tiergarten Park was created as a hunting resort for a Prussian prince.

As a result, it is the oldest public park in Berlin. Right after 1944, this park was deforested because of the need people had for the firewood.

However, in 1955 the government made sure that Tiergarten was restored to its former glory. New trees were planted and new landscaping projects were begun.

In addition, various attractions were added as well as a variety of interesting plants. Today, many others will enjoy running with you as well as having picnics, talking walks, and enjoying the serenity of the lake.

The second place you will definitely want to make sure you explore by foot is Central Park in New York. This park is also locating in the middle of the city and it covers 843 acres of land.

Years of work have developed in beautiful landscaping, lakes, ice-rinks, baseball fields, gardens, and ponds. In addition, the Central Park Zoo, theaters, and other attractions ring the outside and draw many tourists each year.

There is a popular running path that is six miles long, or 9.7 km. This path is called the Park Drive and many runners, joggers, bicyclists and inline skaters join each other in covering the distance every day.

This park is also quite popular and visited heavily. However, it is still quite beautiful despite this high visitation number.

The third place that you will want to explore by foot is Royal Park in Melbourne, Australia. Royal Park is about two kilometers north of the city of Melbourne.

It is positioned between the Royal Parade and Flemington Road. This is also the biggest park in the area and it covers about 170 hectares.

Originally it was used as a place for troops to be stationed throughout the First and Second World War. However, in 1984 steps were taken to plant thousands of trees and shrubs all over the area.

Today, these plants have grown into natural woodland that is stunningly beautiful. Many people enjoy practicing sports on the grassy fields.

As you run by, you will be able to see people involved in cricket, football, lacrosse, baseball, tennis, golf and so forth. There are also many different footpaths that wind throughout the area so you will have many different lengths of courses to choose from.

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You should check drills every some short period when you are feeling fresh, once a week is better, this is to make sure you will be more concentrate on the sport you are doing.
At the first, do not be hurry, just two repeats in one drill is enough, and this can be developed to 4 times at one time. To make it better, it is enjoy yourself and do not be too nervous. To be too nervous or not relax will waste much more energy and do hard to body. Good effects will be brought to you gradually.
Warming Up and Stretching
You should not start the running drills with no enough and properly warm up activities. The warm up time do not need so much, about 20 minutes is enough, this can make you performance better and arrive the final goal of healthy sport exercise.
Make sure your calves and hamstrings are adequate stimulated. In the condition that you have some original injury or do not feel so good, you would better take the exercise when the injury parts are all ok. Practice when you are totally healthy and move freely.
Better performance will get if do the drills on soft surface, such as plastic track, the natural grass may be the best.
DRILL 1 – High Knee Running
Drills are finally make you stride longer and improve knee lift when you pick up the pace.
First jogging at slow speed, when you feel more comfortable and freer, make the speed faster to get most steps in a short time, the distance may need only 20m. Or only high knee action is enough. The principle of high knee running is to put your lets in front of you and make sure that is done in upright posture. Speed is not so important than the steps you make. All this step is to help you feel freer for the drill.
DRILL 2 – Bum Kick
The purpose of drill is to increase stride frequency and improve knee lift when you are going for the pace. Bum Kicks is similar to the high knee running, but its better for hamstrings.
Start it somehow like the high knee running, and slowly make the jogging faster. Let the heel literally hit bum. Do like this for nearly 20m.
DRILL 3 – Pull Throughs
By this drill, you may get your leg in right position to make your stride more powerful, to strength the stride length.
Start it by walking in upright position, it is somehow like a hurdler, bring your leg down and touch the ground heavily. This can be done by putting gravity center. Drive up toes when foot arrive the ground surface, do the same posture with another leg for at least 12 times.
DRILL 4 – Bounding
Bounding can help you develop legs and make it stronger, in this way make stride length longer.
Start it with slow jog – lift legs up and ahead bounding. Do the same with alternative leg. But with doing that, you would have to keep good form, keep head up and drive with arms, this can combine whole body together.

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There are runners who don’t stretch at all, and then there are those who do stretch, but aren’t sure when they should be stretching or what kind of stretches will benefit their bodies and performance the best. The classic stretch you often see people doing before a run or race is the lunge forward, with the bounce as they push their bodies down, or the grabbing of the leg behind their bodies, while balancing on the other leg. Neither of these stretches provides much benefit, but they tend to make runners feel like they’ve done “something” before they head out on the pavement.

If runners only stretch at one point during their run, the key time for stretching is after the run is finished. Stretching before a run, as long as it’s done well and not done with “cold muscles” is harmless, but provides little benefit. The best way to “stretch” before a run is to start the run with a walk that gradually turns into an easy run for the first five to ten minutes. Stretching after a run, however, provides a multitude of benefits. The best way to cool down after a run is with light stretching. It gives you a chance to strengthen some muscles important to running and prevent you from cramping up.

A run should finish the same way it started. Runners often get that “race mentality” and want to push their bodies hard at the end of the run. They should be doing the opposite, and keeping the last five to ten minutes of the run easy as they gradually slow down. Once the run is finished, the muscles are better prepared for stretching.

An important stretch for the legs following a run is the “heel drop.” This stretch is key to preventing Achilles tendinitis. Doing the heel drop is easy and involves standing on a curb with the front foot, then dropping the heels. Once you’ve done this, count to five and lift the heels again. This should be repeated five or ten times. Another key stretch for preventing Achilles tendinitis is the “calf raise.” This also helps prevent shin splints, which are all too common for the runner. Doing this requires you to stand in one place, lift up on the heels, count to five, drop down, and then repeat several times. If you only have time for two stretches these are key to protecting the legs from injury.

There are even more extensive stretches that can be done, when time allows, but for a basic stretching period after a casual run, even just a few stretches can keep you injury free and running faster. One of the major causes of injury among runners comes from muscles that are either overused or not properly stretched. You can ensure this doesn’t become your fate by taking just a few minutes each time you run to devote to stretching and cooling down. If you don’t have time to stretch, you shouldn’t be running until you do!

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Though short, the months of spring can take a big on sports shoes, especially if you are a road or trail runner. The mixture of thawing snow and the spring rain can make even new shoes feel and look old in a very short time. You can however elongate the life of your running shoes and keep the looking fresh by following a number of simple steps.

Spring can be a tough time to maintain shoes in a good condition, on any running surface there is likely to be a mixture of mud, snow, slush and puddles that can easily turn your customary evening run into a causeway of obstacles. Cleaning shoes immediately after the run is very important if you need to keep them in good shape both aesthetically and physically. The shoes’ contours can be permanently warped by debris and pebbles stuck in there, the elastic qualities of foam shoes can be degraded by rock salt left by thawing ice while a lot of mud caked onto the shoes’ upper parts can inhibit their aeration qualities resulting in accumulation of excess moisture over time. For pebbles that are hard to reach, floss them using single use sticks that have dental picks to help free debris from the outsoles. For salty water and mud, avoid using harsh detergents since these may degrade the shoes’ fibers but instead clean them using a coarse toothbrush.

Runners experience many challenges during spring among them deep mud puddles, unexpected showers and being splashed by muddy water from puddles on the street by speeding traffic. As with any surface, water degrades the surface of running shoes. Whenever your shoes get soaked, get the inner soles out and put both the insoles and the shoes in a well ventilated to allow them to a dry. If you desperately need them in running condition within a short time, you can accelerate the drying process by placing them in front of a fan.  If after running in muddy conditions you need to give your running shoes a rest, you can stuff them with newspapers which create a good absorbent environment while helping them maintain their original fit and shape. Take note however to that pacing shoes around radiators or inside drying machines can compromise the quality of the shoes’ midsole.

As you probably have already heard, it is quite beneficial to have a number of pair of running shoes. Just identify a pair that fits your perfectly and buy several of them in different colors. Having many pairs will ensure that you never miss your run during winter and spring because your shoes are still muddy or wet. The most crucial months for this are April and March.

Having more than one pair of shoes means that each pair of running shoes will last longer and maintain their fit hence giving you a lot of freedom with your training. Rotation will also help you avoid foot injuries since having a dry, clean pair will protect your feet form slipping and formation of blisters. For those who like roads, trails and tracks. Having a pair each for the road, trail and track will ensure that you always have a ready pair of clean running shoes at any moment.

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Marathon is conceived from the historical Greek soldier who ran from the battlefield of Marathon towards Athens to announce victory over Persia. This Greek messenger, named Pheidippides, ran the 26-mile distance without stopping and delivered the message before dying. In 1896, it became popular and was included in the Athens Olympics. Experiencing years of dormancy in terms of the number of participants, marathon regained its popularity in the last two decades.  More and more people are now considering running a marathon.

People are now starting to engage in running for the purpose of physical fitness and leisure. The mental and physical demands of running a marathon are so great. That is why stamina, endurance, and mental well-being needs to be developed by training. Running for 26 miles without stopping is not something to be taken lightly and so marathon trainings must be taken seriously.

Training for marathons mostly requires 5 challenging months of training, but some athletes, who already are advanced and competitive, create shortcuts. Beginners who plan on running a marathon are encouraged to follow the ideal training programs to prevent injuries. Flexibility towards the training program is also implemented for runners who are assessed to be less fit for the next phase of the program. They are advised to extend their present training and gradually increase their running miles until they are comfortable with running the said mileage for the specific phase.

Running a marathon demands every runner to undergo the same phases of training in a half marathon but for longer durations. The program includes training for endurance, strength, speed and tapering. To be more on the safe side, these phases have their very own pre-training week schedule to help the runner assess his level of fitness. The marathon training program also varies for beginners, advanced, and competitive runners. A beginner marathon runner includes rest days in the training schedules. Although scheduled rest days are also present on the training program for advanced runners, most of the training weeks have no scheduled off days. For competitive ones, no off days are allowed.

Some additional tips on running a marathon include doing your long runs on the race course itself. This way, you will become familiar with the route and visualize your starting position on race day. It is better to stay near the side of the road for your scheduled walk breaks. Eating appropriate foods and proper hydration also helps in staying healthy and keeping on the race track towards the finish line.

For more information about this article, please check out Strategies For Running A Marathon, and Run to Finish.

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Can you just think for a minute and check for the reason behind your first computer attempt may be years before? It is almost true that most of the people started using computers to play games and the trend is continuing even now but at a greater limit with the passage of time. There are many people interested in playing computer games. The technology is highly advanced wherein you are given the golden opportunity to play the games on internet wherein you need not have to worry about the installation of the games on your machines. Most of the people are having at least one internet enabled device that are portable in nature and this device will definitely help you to move on with the gaming activities without facing any kinds of issues with the passage of time.

You might be really surprised to know about the different varieties of games in the market and there are many types of games that are suitable for different age groups and genders. You might have seen people using their cell phones very often and most of the people might be playing the games on their cell phones while even moving through the different activities as they are gradually getting addicted to this activity within certain time frame. There are many websites featuring different types of games wherein you are given the provision to make use of free games as well as paid games. it is true that most of the people are actually interested in playing free games with the passage of time as there are many online providers giving out different types of games for free wherein getting hold of the paid games can never be considered as economical with the passage of time.

It is also true that the taste towards different types of games keeps on varying with the passage of time. Most of the younger boys will be interested in playing online fighting games and there are many types of online fighting games free on internet wherein they can make use of the facility very well without getting into any kinds of confusions. This activity can be considered as the one of the best entertainment which is utilized by the people very well without any issues.

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Choosing the best running gear depends on how comfortable the wearer will be when he starts to run. Except for the running shoes and clothes, there are no additional compulsory gadgets to use when you run. For beginners, the running clothes can be a simple T-shirt or tank top paired with shorts or jogging pants. This outfit will do as long as the runner stays comfortable.There will be no need to buy a new pair of expensive running clothes at this level. For women, a sports bra of good quality may be needed for support while training or running.

As the person decides to be serious with running, it is now the time to buy clothing that is really designed for hard core runners or running enthusiasts. Although the purchase can be a little costly, it really is worth the price if you look at the whole picture. Specially designed running clothes have a very good quality – they protect the runner while keeping him comfortable as he runs. The materials are usually made with synthetic fabrics like CoolMax and Dri-Fit, which possess a very good wicking property that keeps the moisture and wetness away from the body. Below are the basic list of comfortable running apparel needed for men and women:

• Sports Bra (Women)
– Very important for women. Provides good support and reduces bounce.

• Running Shirts (Men and Women)
– Made usually with lightweight material that keeps the body cool.
– Fits really well to the body and very comfortable for movement.

• Running Jackets (Men and Women)
– Great to use during cold weather. Gives protection from winds and rains.

• Running Shorts
– Running shorts have different designs made for men and women that give them enough freedom for movements.

• Running Pants
– Stylish outfit that is suitable to use especially during cold days. Still possess the same materials that wicks moisture.

Wearing layers of running clothes when training or running will be needed sometimes. Just make sure to remove some of it as the body becomes warmer. As you run, keep your body cool and cover yourself again when you have finished working out.

For more information about this article, please check out Running Shirts, and Run to Finish.

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Thirty48 – “The Sock Geeks”, Ru Running Socks Series, with CoolMax® Fabric Keeps Feet Cool and Dry, with Padded Instep & Heel For Maximum Comfort, Retail Packaging

• MULTIPLE CUSHIONS: Extra Padding On The Metatarsal, Achilles, and Heel Provide Abrasion Protection… Prevent Bruising and Pain from Running, and Protect Your Achilles Tendon from Injury Due to Shoe Friction; The Heel Tab also Aids in Slipping Your Socks On and Off
• CatalystAF™ : A Patent-Pending Design Which Creates Airflow Within The Fabric, an Air Flow that Enables Your Skin to Breathe
• COOLMAX® FABRIC: Designed to Move Moisture Away From the Body, Keeping Your Feet Cool and Dry
• COLOR VARIETY: Our Wide Range of Colors Offer Versatility to Suit Your Preferences, or Color Coordinate to Match with Your Activewear or Race Gear; Black, Gray, Blue, Green, Pink, Purple and Orange
• Commonly Used in Conjuction with MEDICAL LEGWEAR such as Night Splints, Compression Socks/Sleeves, or Ice Packs for Extensor Tendonitis

Elevate Your Running Experience With Thirty 48!Thirty 48’s Ru Running Series are feature packed socks to take your athleticism to the next level. Each sock is right & left foot specific for a better fit and blister prevention.Made For Your Best ComfortThey are made with CatalystAF TM a patent pending technology which allows increased airflow, and made with COOLMAX® fabric to move moisture away from the feet, keeping them dry. Our Running Series also has a padded instep, and extra cushion in the

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