Run a Better 10K

Many people enjoy doing a 10K run because it is competitive and it is a way that everyone can be on the same level of challenge. For beginners there is the thrill of just being in the race because it challenges your body and allows you to see how much you can do.

There are plenty of tips and techniques that can help you learn to run the best 10K that you possibly can. The benefit of being an experienced runner is that you have a better chance of reducing your time quite a bit.

If you are beginning to train for a 10K run you will need to do a variety of training to get to that point. Your training encompasses a variety of training including long runs, speed runs and lots of rest and recovery.

In order to get the best 10K run, you will need to develop several strengths.

Techniques for Jogging
Running will be relative to what you want to do. You will run slow if you practice running slow and you will run fast if you practice running fast. In order to do a 10K run you will need to learn to run faster than if you were running a slow race or jogging.

Many people use interval training to get prepared for a 10K run. This type of training involved doing several repetitions of short and long distance runs. What this really means is that you will take a quarter of a mile at an extremely fast pace and then rest for a few minutes in between. This will increase your speed and it will help you prepare for the 10K run. You can do a walk between laps or you can do short jog, but the point is to keep things going for several reps.

5K Running up and down hills is another way that many people train for a 10K run. As you may have guessed, this is part of your routine. One of the best things for you is to find a hilly route and run interval training up and down the hills which will really help you. This is difficult but it will help you prepare for the 10K run.

You might want to consider a training schedule that is flexible but that keeps you focused on your goal. This will help you move forward easily in your 10K run.

Can You Over 5K Running ?
It is very possible to over train and you will do this if you only work on one or two parts of you training. It is very important to make sure that you cross train instead of concentrating on one area. If you try to improve your skills too fast, you can lead yourself to injury. The last thing you want to do is try to increase your miles too fast you want a general increase over a long amount of time.

If you try to do too much too soon, you will hurt yourself and have no fun so remember to rev us a little bit at a time. This way you will make sure that your 10K run is successful and you can be in the competition.


Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn about training for a 5k and running your first 5K race. Come by Jogging today to get your free jogging ebooks just for signing up to be a member of the jogging tip website.

Jogging Your Way to a 10K Race

Most joggers do not think of themselves as runners. They are jogging to get fit and this may be an age old habit. Others dream of one day running in 5K or 10K races. If you are this type of person, the biggest change is going to be that you will need to be in a schedule in order to attempt a race.

When you first decide that you will run in 5K or 10K races one of the best things to do is either get a 5K Running coach or someone who has been successful at running one of these races before now. If you want to be realistic, its good to set a goal for running a 10k in a time period that is at least more than 6 months away.

This will not work because you will have more of a chance to hurt yourself if you do it in that way. Its always a good idea to first start learning about running. Although most people think they already know how to run because they are jogging, this is not true.

Running takes a new set of skills. This is why some people start with a 2K, 5K or 8K race before they start running in 10K races. The important thing is to start where you are and run at the pace you are running and then pick it up a bit. If its a 10k you want to run, take the example of a 2k of you should be running 2 miles every day very easily.

What you will do is start out with your jogging pace, and then increase it over time. You will also increase your distance so you will have a longer run. This will test your stamina and this can also be built as you go further. Some people will give different advice, but if you are jogging 3 times a week with 2 days inbetween of cross training, then you will be in good shape.

 Cross training means that you will do more than running on those other two - things like biking, elliptical, roller blades or biking are some of the examples you could do for these other two days.

Another area you will want to 5K Running for is speed. There are many speed programs on the Internet that will help you train for a 10K races, and here is an example:

§ Warm up for 15 minutes Jogging easily.
* Go into an all out run for at least 10 minutes and then slow down for 2 minutes at a lesser pace.
§ Eventually run between 30 seconds of intense intervals at whatever pace you do a mile in and then another 30 seconds of slower pace.
§ Keep doing the pattern until you can't do it any more.
§ Finish with a two mile run in a jog or easy run.

You can basically set up any type of program like this for yourself but if you need help you can find it easily by doing a search on the Internet.

Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn about training for a 5k and running your first 5K race. Come by Jogging right away and when you decide to join the jogging community for free then you will receive your free ebooks.


Improving your Running with 10Ks

When you first start running you do it for fun. Maybe you started as a jogger and after awhile you wanted to take your running to a different space. One of the best ways to do this is to run a 5K or 10K race.

Many people start by running a 5K or 10K race because it means that you really have to train instead of running just for fun. As people get healthier with jogging these types of races seem to be in reach of their fitness goals.

Motivation is another reason to run a race. You will stay motivated a lot longer because you have decided to do something that is more involved.  The 10K race is also very challenging so it takes a runner who is flexible and able to change as it is needed.

Some experienced 5K Running use intervals as a way to get moving towards their goal of a 10K race. They may run at an easy pace for about 10 minutes the move into a more intense run for 2 minutes then decrease the pace again to 2 minutes of easy running. This can take time to accomplish but it can be a sure way to create more stamina to run the longer 10K race.

There are many different types of races and some people will start with a 2K, 5K or 8K race to build themselves up to the 10K race. This approach gives the individual a way to compare where they have been and see the new results of the faster run.

Another way that many joggers prepare for a 10K race is through the Learn to Run program. This takes 8 weeks but it gets you prepared in a systematic way to take on the challenge of a 10K race. They assume that you are a very healthy person already.
One thing you may have noticed already is the fact that jogging is not the same as running for a 10K race. When you start running you might only be able to do short runs at first because it is a faster pace than when you are jogging.

As an example, you may start out Jogging for 2 minutes walking for 1 minute, walking for 1 minute  and then waking again for 1 minute. This is a pace that could be kept up for 20 minutes. This is important because you should not overdo your pace.

Each day you can increase the time on each section until you can increase your Jogging to 20 minutes without slowing down or stopping at least 3 days a week. You can start to meet your goals of running a 10K race if you start to do this.

Its good to lay out a schedule and determine how many miles you can do each day to help you get to your 10K goal. Getting to your goal of a 10k race takes motivation and flexibility and this is what will help you get there.

Your First 10K Run

You have been jogging for some time and 5K Running in small trials here and there and your friends have said you should try a 10K miles race. Its very normal to be hesitant at the start of the 10K training because the distance seems very very far away goal.

There is skill and thinking involved in running a 10k and its very very different than just some casual jogging. You must prepare to run 10K miles differently.

First and foremost you must get into the mindset of a runner who will run 10K miles. This is important because you will need to prepare to run for about an hour. What this means is that you are running every kilometer at a 6 minute pace. This will be difficult if you have only jogged for a long time and it will take extra effort in order to get closer to the goal.

In order to run 10K miles you will need to develops the mindset of a runner as we said before and this means you will need to think about training instead of just running. The first step to getting to this mindset is to think about where you are right now in terms of fitness.

 Are you someone who has had weight problems? If so, you will need to do a different training than someone who does not. You would do well to make sure to do Jogging that teaches you how to pace yourself through the kilometers. This would mean that you could pick up the pace and the tempo of your running and take the weight off as you go.

If you are someone who doesn’t have weight problems then you will begin to train as a runner. You need to start stepping up your pace and get more focused on your goal if you are going to run the 10K miles.

What you are looking for is basically to set some goals and move your pace up gradually. If you practice over a year's time you will probably get yourself more into a position to get your 10K miles done.

One way to get your pace moving is to find a personal trainer who can train you to win the 10K miles. What may happen is that you could really make some serious mistakes that could hurt you in the long run.

You should also think about Jogging training three times a week specifically for your 10K miles. You can't just decide one day you want to run a 10K and then a month later run one, you need some time to train as the distance is longer.

Some experts suggest that you first start running at a simple pace and then increase it. Secondly you ca add some resistance training and then add some hills to your work. Also, add weight training for strength and keep running for endurance.
The more structured your running the better you will feel because it will get you closer to your 10K miles goal and this will make you a better runner overall

Learning about 10K Running

A 10k run means running for 6.2 miles. It may not seem all that far in comparison to other longer distance that people run, either for enjoyment or for competition, but it is still a major distance and requires careful preparation and training. The 5K Training is popular because (a) training for it can be done on a part time basis without interfering with a person’s normal activities, (b) it is more of a challenge than a 5k race but is still within the ability of most people to achieve and (c) the length of the course and the duration makes it easier to arrange than marathons or other long distance races.

Why do people run 10k? Among the many reasons are:
Sometimes people who have run a few 5ks and are looking for a new challenge start to go to 10ks
· It is a target oriented race that requires something more than the abilities of the casual runner
· It is a true test of a runners physical condition and running ability
· It is the best form of aerobic and cardiovascular exercise that can be done without taking up an unreasonable amount of time and is suitable for those who have other commitments in life

Most Jogging runners have graduated from the 5k stage. If you are new to running, it is best to focus on the 5k and settle into that routine and condition yourself to it before trying 10k. Do not try and go for the 10k distance right from the beginning. Your progress will be slow and many people who try this become disheartened and give up. A reasonably fit beginner can reach 5k in 3 or 4 months and then try his hand (or should it be legs?) at a few races. Once he knows where he stands as a 5k runner, he can start looking at working his way up to 10k.

A common mistake people who are 5k regulars make is to think that stepping up from 5k to 10k is just a matter of increasing stamina. Yes, that is an important part of it but so is the mental preparation and the motivation level. There is a lot of mental strength that is needed to run a 10k along with the physical strength. Remember that training for a 10k takes some time and if you are training alone its possible to get lonely.

To begin 5K Running the first thing you need to do is make sure you are fit enough to start. Consult a doctor before beginning any training program. Find a training program that is right for you. Its a good idea to see where your fitness level is and figure out how and where to get started. Find a training program that suits you. Running 10k is not just covering the distance. There is an art and a science to it that will make the effort result in the maximum physical benefits, allow you to perform to your best and make the running enjoyable.

There's time involved in training for a 10K so remember that it will take time to get up to a competitive running pace. Remember that your goal is to run 10k as fast you’re you comfortably can and not to be able to run 10k within a month or two of starting your running.

Improving your 5K Running Times

Not everyone can run 5k. So finishing a race is an achievement. But if you are running a competitive race, you want to do as well as you can. You may not win overall unless you are a professional, but you want to do well in your category or age group. This is where keeping an eye on your 5k times can make you a better and more competitive runner.

Don’t bother about your timings for the first few races you take part in. Just focus on finish and refining your race technique – knowing when to conserve your strength, when to stay with a pack and when to break away etc. Once you are comfortable in a race environment you can look at improving your timings

A 5k race 5K Running has its advantages as well as disadvantages. On the plus side is that the shorter the race, the less time other runners have to spring a surprise on you. And if you make a mistake and over pace yourself, the distance is not so great that you still can’t somehow finish the race and not be one of those who did not make it to the finish line. The disadvantage is that because the race is not too long, you have less time to recover from any mistake that you  may have made.

Your 5k Jogging times can be affected by factors beyond your control – overcrowding at the start making it difficult to find your pace, hills on the race route, weather and road conditions are just a few of them. Things in your control are your preparation, pacing yourself properly and adequate nutrition and hydration before the start of the race. Look after the things you can control and don’t fret about those you can’t – worrying about them will affect your concentration and your times.

Using your last race time as a starting point, set yourself a target of a time you want to achieve in the next one. Don’t overdo it and be unrealistic – if you did a 45 minute 5k last time, you can’t bring it down to 30 minutes by the next race.

Beak up the race into per kilometer times. Not all of the 5k will be at the same speed but this information will help you know at which stage of the race you have to improve your time. Get yourself a sports watch or other such gadget that will measure distance and time and use it to monitor you last race performance.

Analyze the reason for each kilometer’s time. If your pace was  7 minutes for the first km, 8 for the second, 10 for the third, 14 for the fourth and 10 for the fifth, you can see that you performance sagged too much in the middle of the race. What was the reason for it? Do you have left over energy or did you time it just perfect? Were you boxed in by other runners who slowed you down? Did you start too fast and fade in the middle of the race?

Start finding solutions in your training and races strategy. Things won’t improve dramatically by the next race but over a period of 3 or 4 races you should see a significant improvement in your 5k times.


Basic Treadmill Repair and Maintenance.

After buying a treadmill, you will have additional costs to take into account. As time goes by the excercise equipment will need to be repaired and maintenance. Some repair treadmill companies are specialized in maintenance of treadmill equipment. Maintenance is a definate necessity to avoid treadmill wear and tear. People and businesses that own treadmills can greatly reduce the cost and inconvenience of major treadmill repair if they perform regular maintenance on exercise equipment.

It is better to try the machine and try to surmise what the problem is, if there is any before starting your treadmill repair or mainenance work. Before performing regular maintenance check for visible problems. The maintainance of treadmills includes tightening, lubricating and checking the motor and rollers for potential problems. If a problem is identified on the treadmill then the machine should be repaired. Prior to performing any repair or upkeep, unplug the apparatus from its source of power in order to prevent electrocution.

Potential Issues That Will Need Basic Treadmill Repair.

If your treadmill is overheating, or producing a burning smell when operated, it may require basic repairs. The only problems that go wrong with treadmills is overheating motors and rough walking/riding. A likely reason for this might be accumulation of dust particles inside the motor. To solve the problem, try removing any dust by vacuuming or wiping.

Other reasons for treadmill repair include torn or broken belts. On a lot of treadmills models, belt replacement is very easy. It might be as simple as just untightening the bolts holding the rollers, removing the belt and exchanging it for another new one. A torn or damaged belt is a signal that the belt should be changed. While there is little chance of dying caused by a treadmill belt in need of repair, there is a great chance of injury if the belt is torn or damaged but remains in use.

Sweat can be corrosive for the metal frame of the treadmill. By simply wiping the treadmill clean after use, many treadmill repairs are avoided. Some types of paint may also develop wear from exposure to sweat. It depends on the type of equipment you own, but you may get it repainted or resurface the coating on the metal framework.

Basic treadmill repair and maintenance are not hard as long as they are simple like belt changing and gear oiling.

For more information about treadmill repair and the treadmill doctor, call in at our web site.

Walking Exercise Will Benefit Anyone

Walking Exercise

Walking is still an excellent form of exercise that any physician will recommend especially if you have problems with other physical activities. For someone who doesn't exercise that much, a half hour walking program every day would soon see results in breathing, slower heartbeat to name but a few. If you have been walking fast, walk slowly or stretch for a few minutes to cool down.

So you do not become bored, it always worth finding different locations to walk or varying the routes and if at all possible ask someone to join you as the time will pass faster and it will be more enjoyable. In fact there is a growing popularity for machines that can be used to mimic ordinary physical activities like walking, running, cycling and even skiing.

There are very few types of physical activity that can match the simple act of walking for the ease with which weight can be lost. Weight-bearing activities, like walking and golfing, which involve lifting or pushing your own body weight is also excellent as two exercises are combined.

Generally speaking, if you are on a budget then walking couldn't be a be more suitable with very little equipment required except perhaps for a decent pair of walking shoes. The American Heart Association (AHA) suggests, for example, that patients start by walking five minutes a day, then increasing gradually to 30 minutes over several weeks.

As a complete method to stay fit or lose a few pounds plus the health benefits involved, walking just can't be beaten. If you have a budget to work with though, you may want to consider a home treadmill which can really speed up your fitness regime.

Of all the fitness equipment available, the treadmill is still the most commonly purchased piece of home keep fit apparatus. The treadmill works by using a continuous belt that can be adjusted for speed and inclination so it will give the same effect as walking up a hill so the cardiovascular and calorie burning properties of it are excellent.

If you are buying a treadmill, don't skimp if it is something that is going to be used regularly and make sure it has a good range of functions, especially an adjustable ramp. It is the variety of possible walking conditions that make the treadmill so popular as many people would be hard pushed to find those conditions on their doorstep.

A treadmill does give you the freedom to exercise when you want for as long as you want, so its convenience cannot be underestimated and as long as you do exercise, whether walking or some other form, it doesn't matter, just as long as you do actually exercise regularly.

More info on stretching exercises will be found here Physical Therapy Exercise and also here Physical Therapist Job

5K Training Plan and Schedule

The great thing about running 5k is that nearly anyone with a reasonable degree of physical fitness and no major handicaps will be able to run the distance. It is a great workout and once the body is ready for it, is enjoyable and a great way to forget all your troubles for a while.

The 5k may not be a true long distance like 10k plus, but it is a serious distance to run and requires a proper training schedule to be able to run it for the maximum benefits in terms of exercise, pleasure and, if you are racing, good results.

5k is unique in that more than any other race it requires a careful balance of both stamina and speed and the training schedule need to reflect this. You will find may such schedules in books, magazines and on the internet. Before choosing one and beginning your training, consult a doctor and get his okay to begin. This is especially important if you are taking up running and beginning a 5K Training schedule over the age of 30.

There are two types of schedules available – one for the novice runner and the other for the experienced runner who wants to Jogging for competitive racing. These training plans can be very different and have different end results in mind.

The 5k novice training schedule is designed to condition your body to the demands of running this distance. While time is kept in mind (there no point in running 5k in 1 hour!) it is not the primary focus. This schedule will take you through the basics of running - how to look after your body, what changes to expect as your running abilities improve and what nutrition a runner requires. This schedule will take you through running with regular increases in speed and distance and set you milestones to achieve based on our age and fitness level. By the end of this schedule you should be a competent 5k runner with a reasonable time.

The more advanced schedule for the experienced runner who wants to improve his race timings will focus more on speed and one common way of doing this is by “tempo” running. A tempo run is a run at a fixed but continuously increasing speed over a fixed time, which will also increase slowly. By setting these targets this schedule allow the runner to work towards improving his performance to predetermined levels which will allow him to finish a race nearer the top.

One thing to remember about 5K Training schedules is that one size does not fit all. Every person has a different level of fitness and inherent physical capabilities that can be built on. Find a schedule that you are comfortable with and stick with it. Feel free to modify it to reasonable extent to suit our personal circumstances such as running timings, rest days, speed at which you progress and so on. While making your way through this training schedule its important to not try to force or increase the pace at which you make it through this schedule. All schedules are designed to allow the body to condition itself to the new demands being placed on it and skipping a stage or two may place an unhealthy strain on the system leading to pains, sprains and other problems.

Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn about training for a 5k and running your first 5K race. Come by Jogging today to get your free jogging ebooks just for signing up to be a member of the jogging tip website.

5K racing and Tips for The Race

So you have been Jogging hard in preparation for running in a 5k race. You have run a few before and now you want to up your performance and results. Here are a few things to keep in mind that will help you improve your 5k running and your race times.

First of all. Don not over train yourself. You are running 5K and there’s not point in conditioning your body to run 7 or 8k. At the most run an extra kilometer to build up your stamina and energy reserves. Start building up to this a few weeks before the race – not 3 days ahead of time!

Do not change your 5K Running system at the last minute to accommodate what you think may be the demands of the race. If you are trying to make any changes at all, do those changes 3-4 weeks before the race because if you do them too close to the race they may have a negative impact.

At the start of the 5K Running you will find a lot of beginners starting out like they are doing a 100 meter sprint. You know better so let them rush off and burn themselves out. The real mistake will come if you try to keep up with the pros up front as you will be very sorry later on. That is not the kind of runner you are or have trained to be, so don’t even try.

Once you have settled into your own pace, you will either find yourself among a pack of similarly skilled runners or see one near you. Stay with the pack unless you find as the race progresses that it is slowing you down, in which case move ahead. Do not get boxed in by the pack, try and stay on the fringes of it.

Sometimes you will find that a time comes when you need to move and break away from the pack. When it is depends on the type of runner you are, strong in the second half, a sprinter to the finish, or anything else. Once you decide its time to step on the gas, make your move and don’t look back. Run your own race.

If you see someone making a break before you do, avoid the temptation of trying to keep up with him, unless you are sure you can. He may be younger or stronger than you and you will burn out trying to keep up with him. Or he may have made a mistake and you will end up paying the price for it.

What is really a good skill to have is to be able to find your own pace at the beginning of the race when you are surrounded by hundreds of runners. Be patient – the crowd will thin out soon enough and that is the time to settle down to your normal 5k running speed and style.

Finishing a 5k race is an achievement. You may get an extra bonus if you find yourself finishing high up among the other runners. But remember what you are running for – fun and fitness and don’t let the desire to beat a lot of other runner deprive you of that.

Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn about training for a 5k and running your first 5K race. Come by Jogging today to get your free jogging ebooks just for signing up to be a member of the jogging tip website.

The Benefits Of Bodybuilding Training Exercise

Bodybuilding training is one of the most popular types of exercise for people today because it provides a number of different benefits to the body.  Many experts have been telling people about the benefits of bodybuilding weight training for years and the sale of programs showing proper bodybuilding techniques can reach millions each year.  Knowing the benefits that bodybuilding training provides to the body may make more people interested in exercising on a regular basis.

The Ways That Bodybuilding Training Benefits The Body

One of the biggest benefits of bodybuilding training is the way that it increases the overall strength of the body.  When the training is done properly, many of the muscles in the body are affected and the tendons holding the muscles to the bones increase their strength.  People that undergo bodybuilding training have a lower risk of muscle injury because the muscles of the body are used to wrenching maneuvers and are flexible enough to withstand most of the sudden movement that generally cause harm to the muscles and tendons.

Bodybuilding Training

Bodybuilding training increases the strength of the muscles by constantly working and reworking the muscles in the body.  The routines that are used for bodybuilding training dramatically increase the size and capacity of the muscles in a shorter period of time than with regular strength training and people that use bodybuilding training as a way to regain lost strength and rebuild their muscles can see results in a matter of months.  There are a number of personal trainers around the county that specialize in this type of training and will be willing to train the person for a reasonable fee.

Bodybuilding training can increase the amount of blood flow through the body through the different exercises, which can reduce or eliminate the chances of developing a number of different health issues.An increased rate of blood flow can remove waste from the body more quickly and move much more oxygen from the lungs to the brain and other parts of the body in higher amounts in a shorter period of time.  The blood nourishes the muscles of the body faster, increasing the strength of the muscles in a dramatic way.

Bodybuilding training is one of the few types of exercise that provides benefits to the entire body, as long as the exercises are done with some frequency and for the correct amount of time.Doing the training exercises on a more frequent basis will provide more benefits and faster results, but doing the bodybuilding training exercises at least two days a week can result in improved health and muscle mass.

The benefits associated with these bodybuilding training exercises are more than enough reason for any person that is interested in body building training to complete the motions of the training exercises on a regular basis.

5K Races in Chicago

The windy city is full of runner, from the occasional jogger to regular 5k, 10k, half marathon and full marathon runners, all with varying degrees of running skills. Obviously, this means that the city hosts a large number of races and among the varying distances, the 5k race is among the most popular. Besides top class professional athletes from all over the world, you will find local runners who have near world class times. And of course, a huge majority of people who run just for to fun of it.

Chicago is a nice city for running. What is nice about running along the shoreline is that you can run a pretty flat course if you don't mind the suspect weather. Even the wind, which professionals who measure their times in hundredths of a second often complain about, is something that most other runner find refreshing. Another nice thing about Chicago is the people who are ever ready to stop on the sidewalks and cheer on runners as the pass by.

Chicago 5k races are scheduled all year round. In fact there may be weeks – or even days - when there are two or more 5k runs scheduled. With this plethora of racing opportunities, it is often difficult to decide on which race to enter. Given below is a very small list of just some of the many 5k races held in Chicago every year.

There are a few races in November in Chicago and one of them is the Edison Park Turkey Trot. Turkey trots are extremely popular in Chicago. There is a big one held every year in Lincoln Park, but smaller one like this have their own charms and attract a bunch of dedicated runners who return year after year.

A 5K Running that has changed from being a night time run to a morning one without losing any of it popularity is the Universal Sole Resolution Run held in December. One of the neater races in Chicago that is very scenic is the race that goes along the lake shoreline and there is a big following of people that come out for this race.

A popular annual event is the New Years Day 5k Race which, as its name suggest, is run every January first. People who run this one are dedicated runners who have forsaken their New Year’s Eve festivities to be in a condition to start the year off on the right note by running in this race. Of course, you will also find quite a few blurry eyed runners who have not recovered from the previous night’s excesses trying to stagger the distance.

In May there is the Alivio Y Saud Jogging event which happens in Harrison Park. This race is run for a good cause and benefits the medical center it is named after which provides healthcare for those in need.

If you like to race in the evenings, you could try the Chicago Fire Fighters 5K Running Run for the Kids which begins from the Great Lawn at Soldier Field. This is another run for a great cause.

There are a huge number of other 5k races that take place regularly in the city. To find out more join one of the many running clubs or groups that are located all over the city.

Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn the best tips for training for a 5K and what to expect for your first 5K race. Come by Jogging right away and when you decide to join the jogging community for free then you will receive your free ebooks.

Diet and Exercise Routine to Develop 6-Pack Abs

Many people dream about having the perfect body. With this in mind,
they exercise a little more and diet rigorously to try and trim and
tone their bodies. One of the most important goals for a lot of these
people is to develop a 6-pack. Unfortunately, they are often in too big
of a hurry to try and make their bodies perfect. To do so, they
eliminate all the fats from their diets and try to crash away the extra
pounds that are blocking the way to their dreams.

These people have never learned that if they want to develop their
muscles, they need the right diet plan. They allow their energy to be
depleted by not giving their bodies the proper nutrients, and then they
wonder why they aren't developing a great 6-pack. If you really want to
reach this goal, you need to get a better plan. You need a solid diet
and exercise program that will supply your body with everything it
needs for success. In order to come up with just the right plan, you'll
probably need to develop your program with the assistance of a physical
trainer and a nutrition specialist.

Although it's a difficult concept for a lot of people to understand, a
strict diet does not lead to a perfect body. Your body needs a certain
number of calories in order to function properly. When you seriously
reduce the number of calories you eat every day, your body will look to
your muscles in order to find the energy it needs. Thus, by doing so,
you may actually be reducing your muscle mass instead of building it.

Your body is a unique machine. You need to take in a specific amount of
calories in order to help it run efficiently. Your metabolic rate is
also customized to your needs and different situations will trigger different
responses. The secret here is that if you burn all the calories you eat
every day, you won't gain weight no matter how much you eat. Therefore,
in order to develop that 6-pack, you need to eat all the calories your
body needs to function well and then burn off all the calories you eat
with exercise. Unless you increase the amount of exercise you get, reducing calories will only
set you up for failure.

Exercise is the key to a perfect body and a 6-pack. Most people think
that in order to burn more calories than they eat they have to
drastically reduce the number of calories. After all, it's easier to
eat a little less while you sit and watch TV than it is to get up out
of that chair and exercise. However, increasing the amount of exercise
is the healthier alternative. Eat the right foods and follow the right
exercise program, and you'll do a far better job of building your
6-pack than you can do by just reducing calories.

Improving your diet is an important aspect of any fitness plan. You'll
need to lower your intake of junk food, sugars, and fats and
concentrate on eating healthy, whole foods which will provide your body
with the nutrition it needs. A diet like this will work together with
your exercise routine so that you can build a serious set of 6-pack abs
in the shortest possible amount of time.

Is there a Thing as 5K Walking

We all walk everyday. Some of us just to around the house, or to places where the distance is too short to make it worthwhile to take the car. You probably have been told this before, but walking is a great exercise. But to get the maximum benefits from walking you need to do it properly. A 5k walk four times a week will help to keep you is shape and shed a lot of excess weight. This does not mean a slow casual stroll with your friends. It means walking with speed, precision and with an objective in view. The best way to do this is to set yourself a goal of entering a 5k walk and doing well. You probably won’t win because there will be experienced walkers and perhaps even professionals in the pack, but then again, you shouldn’t expect to.  Taking part in the event and completing it in a reasonable time is enough of an achievement and once you do it, its all the motivation you need to keep on walking and perhaps even going in for longer distances.

The first thing to do is to make a regular Jogging walk a part of your daily routine. Don’t worry about the distance initially – walk as much as you are comfortable. Try it increase the distance gradually along with a slow increase in speed. If you push yourself too hard then you are more likely to have problems so don't push yourself too hard. An increase of 0.5k per week is fine. That means that if you start with a 2k walk, you should reach 5k in about 7 to 8 weeks. Don’t worry about your time – walk a brisk pace that does not leave you feeling exhausted at the end of the walk. A good target for a beginner to aim for is to do a 5k walk in between 50 to 60 minutes.

There is a lot of material available on 5K Training walking. While this may seem needless for such a common and basic activity, read a few books and articles. Knowing what posture to keep, what strides are best for you and so on are necessary to get the best results from your walk, both in terms of performance and exercise.

Once you have this down as a part of your daily schedule, find a 5K Training race to enter. On the day of the race stay to the rear of the starting grid – let the experienced walkers and the pros get off to a clean start. One you start you may find yourself in a pack of other walkers. If the speed suits you, stay with the pack, but try and keep to the outside so the crowd doesn't cramp your walking style. If the pack is either too fast or slow, drop out and walk at your own pace until you find a pack the matches your speed.

You will find people speeding up away from the packs as the finish line approaches. Don’t let that worry you – you can pick up these tricks later on. The best thing to keep your mind on is that you are going to finish the race. After the race compare your performance with others of your age and fitness level. It will give you an idea of where you stand and if you have to improve your performance which you can do when training for the next race.

Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn about training for a 5k and running your first 5K race. Come by Jogging today and if you sign up to be a member for free then you get your free jogging ebooks.

Beginner Tips for 5K Training Runs

Getting ready for a Jogging run does not need any drastic changes to your life style, taking it for granted that you live a reasonably healthy life and are in good physical condition. Running is not just good exercise, but it should also be fun and over doing the training and preparation will not just take the fun out of it but can also result in overstraining yourself and, in fact, reducing your running abilities.

What follows are just general guidelines and can be modified within reasonable limits to suit individual requirements. Just remember that the plan has a focus of getting you ready in 8 to 10 weeks for running the 5k and tampering with it too much can make the plan less effective. The plan calls for 4 days a week of active exercise and training, 1 day of relaxed exercise designed to keep you loose and flexible and 2 days of rest.

Many people tend to ignore the rest days and put in more exercise. They think that the more effort they put in, the faster they will be ready for the Jogging . They also feel that since they are not suffering from any form of tiredness or soreness, they don’t need the rest. Wrong on both counts. Your muscles need rest not just to recover from the exertions of the exercise, but also to build themselves up which they cannot do while being is constant use. If they do not have this chance, their development is restricted and you will not see the kind of results you may be expecting. Another thing to watch out for is to not feel too tired or sore which is a good thing to not feel that way. It means you are not pushing your body too hard, which can be counter productive. So never ignore the rest your body needs. Keep Mondays and Fridays as your rest days.

Tuesdays, Thursdays and Saturdays are the days when you run. Find a good warm up routine to start the session with. After that, begin your 5K Running at a comfortable pace. You really want to try to not push yourself too hard and you especially don't want to be too lazy and not work hard enough. At first running 1k like this is fine. You can build up the distance slowly. You don’t have to run a longer distance everyday, but a good target to set is to increase the distance by 0.5k a week. Increase the distance more if you are comfortable with it but don’t be afraid to reduce it if you find the 0.5k a week too much. The idea is to run 5k, and whether it takes you 8 or 12 weeks to reach that level doesn’t make much difference.

On Wednesdays do some other form of exercise like cycling or swimming to exercise the other muscles of you body. About 30 minutes per day is fine and using the same principles you can build it up slowly.

What you really want Sundays for are to help loosen up your body. Do a slower run or a run and walk combination over a longer distance than you do on the other days.

You can play around with the days to suit you convenience. Just don’t bunch the exercise and rest days together.
Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn about training for a 5k and running your first 5K race. Come by Jogging today to get your free jogging ebooks just for signing up to be a member of the jogging tip website.

Yes You Can Achive Your Fitness Goals

The start of a new year always brings out the resolutionists who use it as a motivator to try to get in shape and lose weight. Why people have to wait until January to begin exercising is rather disconcerting, as any day of the year is a good time to begin a fitness training program. Motivation is key. If you are not ready to begin exercising today, then you will not last much past the second week of January either.

So what does it take to begin exercising? It could be that you working out is something that you have never done. Then the best place to start is in your neighborhood and simply find the time to walk briskly 30 minutes a day. You should keep working towards building the intensity. Tackling a hill as you walk, maybe twice a week, to increase the effort. Maybe you can begin jogging a few minutes at a time. You should always look to set your goals higher. Simply going out and walking the same pace day after day will not work your body well.

Many people enjoy going to a gym. There is a benefit to having so much fitness equipment at your disposal. Your motivation can increase by working out with other people. A fitness trainer can help you achieve your fitness goals. They will create a fitness plan for you and meet with you once or twice weekly. They can help you learn the exercise correctly and will help monitor your progress toward your fitness goals. Exercise classes are available for attending. Popular gym classes include total body fitness, Pilates, yoga and indoor cycling. There are tons of cross-training activities like basketball and swimming available. If you have the interest and money then a fitness gym can be a great place to begin your fitness workout program.

You can work out at home if you prefer to exercise alone. There are numerous commercials on television marketing any number of home exercise equipment devices. Typically simple is usually best until you decide exactly what your fitness goals are. Beginners would do well to find a good exercise DVD to start out with. You want to make sure you are concentrating on cardiovascular activities as well as muscle training. Purchasing home fitness equipment is not necessarily important as you can derive as much benefit by doing those old-fashioned exercises like push-ups, sit-ups and other muscle building and cardiovascular exercises that you learned in gym class. The DVD will help you get started. Working out your whole body is important.

The main thing is that motivation is what getting fit is all about. If you want to be in shape, lose weight, and/or achieve your goals of being fit, then you simply have to get out there and get moving. If you do not have the desire then no expensive exercise equipment or gym membership is going to make much of a difference.

Learn the Miles in a 5K

When you think about it does it really matter if its measured in kilometers or miles? No matter what way you tend to look at things or think about things, the distance itself is not going to change. But it does have a psychological effect on people who may be running the distance.

A 5K Training is 3 miles long. Or if you want to be really accurate, it is 3.10615969 miles long.  Its basically nothing more that a mental attitude which depends on what system of measurement you are more accustomed. Whether you have done your running training based on a 3 mile distance or a 5k one, you have been doing exactly the same thing. If you are honest with yourself, the difference of about 100 meters will not really affect your performance in your race. The only difference will be, for runners who measure their performance in seconds, it the few moments longer running time the extra 100 meters of the 3 mile run will take over the 5k one.

The difference in performance requirements in nothing. For a runner who normally puts in a final burst over the last 500 meters of the 5k course, it means postponing the start of the bust by 100 meters, or doing a 600 meter burst at the end. The only time measuring a races distance as either 5K Running or 3 miles will make a difference is when the run is over a closed circuit where runners who are regulars on the circuit will have a fixed mark or point from where they begin their final push to the finish line. If a runner has a mark he has been using regularly in 5k races, when he is in a 3 mile race he will have to either find a new mark to sue for starting his burst or judge the extra 100 meters from his regular mark and then begin his final burst. If its the reverse then you are normally a 3 mile runner.

Of course, the terminology of 5K Training and 3 miles is being used more and more interchangeably and non professional races often set a 5k distance for a race that is called 3 mile one and a 3 mile distance for a 5k race. The variation in distance is so small it makes no difference to those who run it and has had no measurable impact on the outcome of the races.

However, many professional runners feel that this casual attitude towards a difference of a 100 meters is a mistake. In a world where victory and defeat is measured in hundredths of a second, the extra 100 meters of a 3 mile race will add up to 15 to 20 seconds to a race time and will give an incorrect measurement of a runner’s performance. After all, even the best of sprinters take about 10 seconds to cover a 100 meter distance so the extra amount that needs to be run should not be ignored.

In the end it really comes down to a mindset and a runner’s habitual distance and his comfort level with the terminology.

Jogging Tip is a brand new website that is all about jogging. Jogging Tips is the premiere website to connect with all of your jogging friends. Learn about training for a 5k and running your first 5K race. Visit the new Jogging today to get your free jogging ebooks just for signing up to be a member of the jogging tip website.

Getting the Best 5K Race Results

Since you are not a professional runner you have doubtless been told over and over again that you should run against yourself and do the best you can without worrying about how other runners are doing. That’s fair enough because as an amateur runner your main interest is normally in keeping fit and the enjoyment you derive from running. But lets face it, man is a competitive animal and we all want to outshine others when we can. This is never more true that in a race when the race results are a generally accepted measure of success or the lack of it. You may be a weekend or occasional jogger who decides to enter a 5K Training just to see how your performance level compares with others of your age group. If you are 50 years old and finish in the middle of the other people of your age who are in the race, you should be satisfied with your 5k race result. The problem lies in the fact that while its nice to know that you are as good as your peers, you can’t help wishing that you could outperform them and rather than finishing the race in the midst of 50 year olds you could do it among the 40 year olds. People tend to think about being at that age and feeling so great and young?

Pushing yourself and your body too hard is not just foolish but also dangerous and you could do yourself serious harm. If you want to improve your 5K times and still take some of those things into consideration then there are a few things that can be done.

The most common method of improving your timing is to practice tempo running. This simply means maintaining an even pace (or tempo) throughout your run. Start with 1k and run it at a pace that brings you to the threshold of exhaustion at the end of it. Knowing when you have reached your threshold is important – overdo it and you could hurt yourself. When you muscles ache and your breathing becomes labored, you have passed your threshold. Once your have established a maximum pace for 1k, start gradually extending the distance (without letting your pace drop) – remembering again not to cross the threshold. Keep doing this until you are running the full 5K Training as fast as you can. This is you maximum pace and will give you the best 5k race results you can expect without hurting yourself.

The important thing to remember is that running should be fun. If you push yourself to the point where running is a task that has to be performed only to feed your ego by getting better results than would normally be expected of you, you are doing yourself a disservice. How long will the desire to run last? Is it worth it to take the pleasure out of running just to get great 5K Running results that, in the final analysis, do not improve the quality of your life? Keep striving for improvement, but know when to stop. And remember, if you are over 30 and want to push yourself hard in the pursuit of a good 5k time, check with your doctor first to be sure it is safe.

Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn the best tips for training for a 5K and what to expect for your first 5K race. Come by Jogging today to get your free jogging ebooks just for signing up to be a member of the jogging tip website.

5K Training Program with Running and Walking

The 5k run walk event is very popular with those who are regular walkers (and even those who are not!) as the next level in both a fitness regime as well as an enjoyable competitive sport. The mixture of running and power walking reduces the overall impact of the exertion on the body and lessens the risk of injury. Since it is up to you as to how much you run and how much you walk, you can find the balance that suits you best without over straining your body.

5k is about 3.2 miles and depending on the levels of fitness it can be run in about 20 minutes by fast runners and can take up to an hour for the non professional walker. When you begin a new sport you really want to distinquish that you are doing this for yourself and not to compete with those who are at a higher level than you.

Presuming that you are already a walker, 5K Running for the 5k run walk is not difficult. If you search bookstores and the internet you will fine a huge volume of material on run walk techniques and 5K Running programs. As a beginner you don’t need to worry about all that at this time. A simple 3 stage (3 days X 2 of Jogging and one day rest) weekly training program should get you into shape for the race.

Start each day’s training with a simple stretching and warm up routine. This should not take more than 3 or 4 minutes and should leave you feeling loose and relaxed.

Stage 1 (Mondays & Thursdays) – These are your speed training days. Run a sort distance – up to a quarter mile – as fast as you comfortably can. Slowly build up your performance. One Mondays keep trying the increase your speed and on Thursdays increase your distance till you can do 2k at a fast pace.

Stage 2 (Tuesday & Fridays) – These are your run walk day. Starting by covering 2k at a moderate pace by a combination of running and walking (about 50% each). Moderate pace means something between a flat out run or high speed walk and a slow jog or causal stroll.

Stage 3 (Wednesday & Saturday) – These two days are meant for stamina building. Start at 2 or 3k and work your way up to 5.5k. Really you can say that speed isn't as important but that does mean you should be lazy about it. The most important thing is that you finish the 5.5k without feeling exhausted and totally out of breath. If you are wondering why the distance is 5.5 and not just 5k, it because the extra distance will give you stamina for a fast burst at the end when you are in a race.

Modify the days to suit your convenience but ensure that there is one rest day a week so you muscles can recover and build themselves up. Adjust the training intensity and progress to suit your body. You really want to not try to measure your success by your time but how you feel after you cross the finish line.

Jogging Tip is a brand new website that is all about jogging. Jogging tip is your perfect place to join with the rest of your jogging friends. Learn about training for a 5k and running your first 5K race. Come by Jogging today to get your free jogging ebooks just for signing up to be a member of the jogging tip website.

5K or 3 Miles?

Are 5K Running and 3 mile races the same thing? The answer is yes and no. Yes because a runner who can do 5k can do 3 miles. No because 5k equals 3.10615569 miles and in today’s sports world where a thousandth of a second can mean the difference between victory and defeat, the extra hundred yards can make a lot of difference. Its like another 100 meters sprint added on to the 5k race.

A 5k race is all about pacing yourself as a runner. You need to know when to conserve energy, when to use short bursts of it during the course of the races and when to make the final push. The better the runner you are, the more finely you will be able to judge when to do what. And if you are a good enough runner to be able to define your race strategy in meters, the extra hundred can make all the difference.

Measuring your race accurately down to a few meters is something all professional runners do. But, to almost the same degree, so to regular amateur runners. If you are an amateur runner who has been competing in 5K Training regularly, you may not consciously know at what distance to hold back and when to push, but your experience will inform your subconscious mind when the time comes to change your pace. If you want to time the last bit of energy you have to use up then this is the best strategy to try and do this. But what happens if you suddenly find you have another 101 meters to go? Sure your body can do it. Its not vary far. But how fast can you do it?

If you are planning on a final burst over the last few hundred meters, your body, both physically and psychologically, has been primed to use up every last bit of energy it has over that distance. If you see someone at the beginning of the race running smooth and someone at the end of the race hurting badly this is probably what happened to them. The extra 101 meters required for a 3 mile race could mean staggering through the extra distance for those not prepared for it.

The best way to be prepared for both the 5K Training and 3 mile races is to run 3 miles during your training. This will condition your body to the distance. When you have a race planned, spend a few days before the race running exactly the 5k distance. Mark off the last 500 meters of your practice run and start your closing burst from here, or where ever you normally do it from. When preparing for a 3 mile race, do exactly the same thing for the last 500 yards. The real point of this is to help your body get used to the differences in the distances.

100 meters many not be much but have you seen how much a sprinter puts in over that distance and how drained he is by the end of it?

Jogging Tips is the premiere website to connect with all of your jogging friends. Jogging Tips is the premiere website to connect with all of your jogging friends. Learn about training for a 5k and running your first 5K race. Come by Jogging today to get your free jogging ebooks just for signing up to be a member of the jogging tip website.