RUNNING DOGS

We all love dogs, and we all love running, but the question is: Can your dog go the distance?

most fit canines could thump us in a 5-K, There's no perfect running breed for all conditions, and a dog's personality and temperament are as important as its pedigree, espeically if they're medium-sized, alert, and eager.

I have 3 Labradors, one of them, (Pelayo) is well trained, perfect to run short distance, he has a column problem so he can´t  go more than 10 K, but he´s still perfect to go out any day of the week and have a good run, plus he is very educated and he goes behind you all the time, the other one is a chocolate Labrador, the strongest one, 

NEW SPOT: "Bosque de CHAPULTEPEC"

new spot:

BOSQUE DE CHAPULTEPEC....

 I have for you another tip of an amazing place to run, but this time in Mexico City!

I am living this city to the fullest so I have been searching good spots to run.

 When I was at the beach I enjoyed every minute of running by the sea, different weather, different everything, I was so against the city because the pollution, the altitude, all these people living so fast ......until I became one of them.

I am here, and I love it!

Mexico city is one of the most crowded cities on the world, the metropolitan area population is 21.2 million people,making it the fifth largest agglomeration in the world.

CHAPULTEPEC or most commonly called as "Bosque de Chapultepec", this huge park has a little bit of everything, personally I run there twice a week, and every time is amazing, I try to change my route each time, somedays I run uphill to the Castle, (my favorite route) 1 km uphill, good enough to prove yourself and check your heart rate, there´s also a lake in the middle of the park, you can run all around and then go to the zoo, to see all these animals while you are running is beautiful, you don´t even notice the time....

I think is very important to change your routine in your training plan, trying to change the roads, the routes, music, timing and of course mixing it with another exercise, I combine it with pilates, and boxing, you have to strength the muscles and prevent any injury during your running time, watch out your knees, there are the support for the whole body.

In conclusion I recommend (big time) running in "El bosque de Chapultepec", you'll be amazed of how beautiful is this place.

Don´t waste more time, put on your sneakers and get out there!

Adriana H.G

"A race is a work of art that people can look at and be affected in as many ways they’re capable of understanding."

Want To Run Fast? Run Uphill

Just 10 seconds can make you stronger and f.aster--you only have to run uphill, fast

Ten seconds. That's all the time it takes to become a faster runner. 
Today I ran 10 km with a friend, he took me to a different route, full of up and downhills, at the km 5 I realized I was running slower than I usually run in a straight road, so I investigate how can I do to get faster even if iI run uphill......


According to Brad Hudson, the coach of such distance stars as Dathan Ritzenhein and Jorge Torres. All you have to do is run those 10 seconds uphill--as fast as you can. "There's nothing better for developing speed and muscle power," says Hudson.


When Hudson, a 1991 and '93 world championship competitor in the marathon, started coaching a few years back, he looked at successful programs and found they all had one thing in common: hills. And as he sifted through research, he noted that even a small amount of hill work could yield big results: a jump in leg strength, running economy--how efficiently your body uses oxygen--and aerobic capacity. "I saw the science, and then I saw the results in my athletes," says Hudson.


One of those athletes, James Carney, improved his 10-K personal best last spring to 27:43 after incorporating Hudson's hill training into his routine. Torres credits hill work for putting him in contention for the 2008 U.S. Olympic team for the 10,000 meters. And Ritzenhein, who ran 2:14:01 last year in his debut marathon, believes hills have made him less injury-prone.


Of course, Hudson's athletes are professional runners, so short sprints are only part of their hill routine But for the rest of us, 10-second hill repeats are the most efficient way to build year-round strength and speed.




Uphill Gains


Hit the hill, but make it fast and short, and you get the maximum amount of training effect with the minimum amount of injury risk. "The best way to recruit fast-twitch muscle fibers is to run at max intensity," says Hudson. "The best way to build leg strength is hill running. So we run all-out up a steep hill. But we keep it to 10 seconds to avoid producing lactate and becoming fatigued." Running no more than 10-second repeats also reduces injury risk by limiting your fast-running time. And hills by their nature lessen the risk of injury because the slope shortens the distance you have to "fall" or land, reducing impact. "Studies of sprinting uphill show that the muscles are in constant 'overload' and the nervous system is firing hard," says Hudson. "It's the same speed benefit as track sprints, but safer." 

The fast pace builds speed, but it's the hill that provides the strength benefit. Running up an incline places the same demand on your muscles as weight trainning--your glutes, quads, hamstrings, and calves must "lift" you up the slope--but they're more specific to running. And just as with plyometrics (jump drills), the "explosive" action of uphill sprints improves elasticity in your muscles and tendons, which allows you to spring quickly into action after landing.




Hills Year-Round


To develop leg strength throughout the year, Hudson's runners do short sprints on a hill that is between a six to 10 percent grade. They tack these surges onto the end of two easy runs a week. At the start of the season, they'll log just two 10-second repeats. The next week they'll do three. Once they reach eight, they cut back to doing them once a week. The first repeat is done at a fast pace, the rest at top speed. Each repeat is followed by at least two minutes of recovery, which includes walking downhill backward to keep pressure off the knees. "They're not easy to do," says Hudson. "But the pain's gone in a second or two." And you're left with stronger, faster legs.

Adriana H.G

"It always seems impossible until it's done" 

Nelson Mandela 

ROMA! Another beautiful place to RUN!

Villa Borghese Roma It.

My favorite City in Italy is Rome! full of history, gastronomy, noise, handsome guys (and girls) everywhere, the little streets, the Coliseum, the Trevi fountain, spaghetti! innumerable churches, fashion, culture, how can I finish writting all the reasons to visit Rome...

 Running a sunday morning in this place is one of the greatest pleasures in life! Villa Borghese is amazing, huge and beautiful, full of trees, little lakes and cute spots, it have an spectacular view of all the city, including the Vatican; is the perfect place to start a day taking a walk and of course a 

perfect run!

Inside you can find the famous "Borghese Gallery" the "Villa Medicci" and the Zoo.

Take a look on this page to know a little bit more about Villa Borguese:

http://www.galleriaborghese.it/borghese/en/einfo.htm

If you have the chance to visit Rome, please take at least an hour to discover this place, you won´t regret it; you can start from "Piazza del popolo" crossing all over up to "Via Venetto", or vice versa.

Adriana H.G

"Our greatest glory is not in never falling, but in rising every time we fall." - Confucius 

PARIS on the RUN!

The summer is here and if your are planning a trip and you don´t know where to go, I got you some ideas of beautiful places, routes and parks located in amazing cities so you can enjoy them without forgetting to RUN!

The world is full of incredible parks, routes, and beaches, but I´m just going to talk about the ones I had been before.

"Le Jardin des Plants" Paris Fr. 

http://www.jardindesplantes.net

I had the opportunity to live here in 2007, I used to run in a park close to home;  Le Jardin des plants is the name of this botanic garden full of flowers, trees and good energy everywhere; It was founded in 1626 and was first established as a royal garden of medicinal plants and wasn't open to the general public until 1650.The most popular botanical garden in France covers a total of 28 hectares. It's situated on the Left Bank of the River Seine in the 5th arrondissement. How can I forget my morning and evening runs in this park, there were a lot of kids, people walking, running, doing their own exercises; inside the park you can also find The Paris Natural History Museum, and a little Zoo. 


I know there are so many beautiful places, parks, streets and amazing avenues in the City of Lights, but Jardin des Plants is very special and is a good excuse to run in a new spot in Paris. 
Don´t miss it! 

Adriana H.G

In the midst of regular life, running is the touchstone that breathes adventure into my soul 

-Kristin Armstrong

30 Beginner running tips

30 beginner running tips:

“Do not compare yourself to others. Run within yourself and for yourself FIRST."

1.-Choose the correct sunglasses, there are a lot of specialized brands for runners.

2.- Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.

3.-Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”

4.-Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.

5.-Don’t think too much about it or you won’t do it.

6.-Try to eat at least an apple before your training session.

7.-Each pound you lose makes running a little easier.

8.-Hydrate. Make it a habit to drink water throughout the day.

9.-Avoid eating spicy foods before running and the night before your long runs.

10.-Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).

11.-Make sure you cut your toenails short enough so they don’t jam into your Shoes!

12.-Put some BodyGlide between your toes on long runs.

13.-Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes

14.-If you conserve your energy during the first half of a race, you can finish strong.

15.-If you are breathing too hard slow down or walk a bit until you feel comfortable again.

16.-Set realistic short term and long term goals.

17.-Keep a training diary.

18.-There’s no shame in walking.

19.-Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.

20.-Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.

21.-Wear sunscreen and a hat when the sun is beating down—even in winter.

22.-If you are running very long distance drink enough electrolytes.

23.-Doubleknot your shoe laces so they will not come undone when you run.

24.-Run on trails if at all possible. It will be easier on your body and you’ll love it.

25.-Push through rough spots by focusing on the sounds of your breath and feet touching the ground.

26.-It is ok to eat pasta a day before your race, but don´t eat too much, anda avoid spicy.

27.-Sleep well.

28.-Make your running playlist but try to run somedays without music.

29.-A cool bath immediately after a long or hard run will help you avoid stiffness and recover faster.
30.-Keep your mind open and positive.

Adriana H.G

My feet have several thousand meetings scheduled with the dirt on a trail not far from here.  Who am I to keep them waiting?  Time to run.  ~Jeb Dickerson

RUNNING 4 LIFE: Getting ready for your first Marathon?

RUNNING 4 LIFE: Getting ready for your first Marathon?: "Should I or shouldn´t I run it? 'We are different, in essence, from other men. If you want to win something, run 100 meters.&..."

Getting ready for your first Marathon?

Should I or shouldn´t I run it?

"We are different, in essence, from other men.  If you want to win something, run 100 meters.  If you want to experience something, run a marathon."

        -Emil Zatopek

That´s still my dilema, and I can´t talk about marathon experience because I haven´t run one....YET....

Today I just woke up with a huge idea "Running my first Marathon"; should I or shouldn´t I?

I think the real question on the last past week was "Am I prepared?

Lots and lots of questions come to me while I am writting this, but I think there are no good answers when it is about a personal gain, it is something bigger than a "I am or I am not prepared" because of course you need trainning, and of course you need time to be ready for a Marathon, it´s just a sense of attitude, patience, self-reliance, positive energy and a personal theory. 
Search your inspiration.

"WORKOUTS ARE LIKE BRUSHING MY TEETH; I DONT´T THINK ABOUT THEM, I JUST DO THEM. THE DECISION HAS ALREADY BEEN MADE."

-Patti Sue Plumer, U.S. Olympian

I can not give advices about a marathon, but I can write about my experience by making run a part of my life.

I am sure that if you had run 10 km, and had experienced the sense of greatness at the end of each carreer, you can imagine the feeling when you finish a MARATHON. 
When I started this blog, the first  title that came to me was 
"RUNNING FOR LIFE", because that is the way it is, everybody run for a reason, but a reason is not enough, is running for a Good Reason enough, a star, a boy, family, children, the planet, music, women, water, just search your motivation and run!

Check out the calendar for this year:

Rome Marathon 20 March Los Angeles Marathon 20 March Marathon de Paris 10 April London Marathon 17 April  Boston Marathon 18 April THE GREAT WALL MARATHON 21 May Copenhagen Marathon 22 May Edinburgh Marathon 22 May THE BIG FIVE MARATHON 25 June Gold Coast Marathon 3 July PETRA MARATHON 9 septiembre Berlin Marathon 25 septiembre  Budapest Marathon 2 October Chicago Marathon 9 October  Dublin Marathon 31 October New York City Marathon 6 November  Athens Classic Marathon 13 Novembe Las Vegas Marathon 4 December  Honolulu Marathon 11 December

Adriana H.

"The reward is not so great without the struggle."

Basic foods for runners....

The essential nutrition guide every runner needs:


6 magic options...

EGGS

 Protein, protein & more protein...the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. And eggs contain choline, a brain nutrient that aids memory, and leutin, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs. It is very common to eat eggs on the breakfast but you can also use them in wraps or sandwiches for a  healthy lunch.

ORANGES 

Oranges supply over 100 percent of the DV for the antioxidant vitamin C, so it can help to prevent muscle soreness caused most of the time during a downhill training.

PASTA

One of the most common basic foods for runners, pasta is an amazing friend for a post or pre-run (one day before your race) because it contains digestible carbs, Whole-grain versions are a must over refined pastas because they contain more fiber to fill you up, vitamin b is crucial to energy metabolism. This food is perfect for busy runners, it is easy to cook, fast, and really healthy, you can combine it with vegetables or chicken to turn it to a perfect meal.

BERRIES
 I love berries!  The color that compounds these fruits are called anthocyanins, blue for blueberries, dark purple for blackberries, and red for raspberries, the anthocyanins is a group of antioxidants that may help stave off Alzheimer's disease and some cancers; also helps with the post-run recovery and muscle repair.
The good news: Frozen berries are just as nutritious as fresh ones, but they keep far longer (up to nine months in the freezer), making it easier to always have them ready to eat.

ALMONDS

A small handful of almonds is enough to eat at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it, eating nuts several times per week lowers circulating cholesterol levels, particularly the artery-clogging LDL type, decreasing your risk for a hearth disease.

CHICKEN

More protein! actually runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles and promote recovery after tough workouts. Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run. New studies also suggest that people who get ample niacin in their diet have a 70 percent lower risk of developing Alzheimer's disease. Chicken works well with almost everything; sandwiches, salads, solo, anyway is delicious and healthy.

These are some ideas to eat healthy taking your body to a safety zone.

Adriana H.G

DIEGO SUAREZ: A story of faith....

SOON...

ALTITUDE VS SEA-LEVEL TRAINNING

I decided to write this article because there are a lot of people like me that have been changing of places for living, and therefore, changing of altitude and temperature.

I am from a City on the north-cental Mexico with an altitude btw 2,400 and 2,800 mts above sea-level, it is surrounded by mountains, now I am living on the beach and every time I visit my family I get trouble with my timing (it decreases) and the low temperature does not help.

Last year I had the opportunity to live in one of my favorite places in the world, Rome, Italy, located at 37mts above sea-level, but at the same time surronded of high points and mountains.

It was the perfect scenario to run, I enjoyed it to the fullest, I had the beach 20 minutes away, and the mountains 5 minutes away from my house, so I could vary the temperature and level anytime.

7 months later....

 I came back to Playa del Carmen, Mex.I continue my trainning

(obviously at sea-level).

After 3 years living at this altitude, and getting used to run at this level, it turns really hard to deal with the oxygen at 2,500 meters above sea-level, and it get worse in Winter....


I'll convey information on the topic from theory, research, and my own experience;

If you have the chance of making the "sleep high - train low" tecnique,

go for it!!!

Experts agree that to get the best effect of altitude adaptation with the intensity of training at lower elevations (more oxygen=higher intensity), you spend your training day 'low', and the remainder of your day 'high'. Clearly this is impossible for most of us, but can be done in certain locations.

For people like me  — who live at sea level — several devices exist to simulate the effect of 'sleeping high'. "Hyperbaric chambers" are sealed vacuum chambers you can sleep in that reduce air pressure exactly as living at altitude would.

http://hyperbaricinformation.com 

 

At altitudes of 1,500 mts or more, training at familiar sea-level intensities becomes progressively more difficult to sustain with less oxygen available. This applies especially to athletes who come from sea-level training environments whose metabolism is already working overtime to make altitude adaptations along with the regular stress of training.

So as conclusion,it is definitely TRUE that living on the beach makes it easier to oxygen your body while you are running, so if you live at sea-level and have a competition at a place above 1,000 meteres from the ocean,I highly recomend you to arrive at least 2 or 3 days before the race, so you can acclimatize your body and have a better performance,if the competition is 2,500 meters or more above sea-level, it would be necesary to prove yourself before the competition, even if you have done it before.

If you live in a town like Mexico City, (2,200 mts) you´ll feel inmediatly the difference in a race at sea-level;

so YES you "City people " have an advantage over "the Beach boys".

Some differences you'll feel coming from sea level to training at altitude is that your running will be slower for almost every workout.

On a recent trip I was about 3-seconds slower per lap on for a track workout, and about 12 seconds slower per mile for a tempo run at the same heart rates as sea level. The loss of run speed is less after the physiological adaptations take place, but because running is so oxygen intensive, I've never matched my best sea level run times at altitude even after spending months at 5000ft.


Patt Douglas(Amateur Runner)



Adriana HG

Don´t be discouraged, well-prepared mountain running can be even better, funnier and rewarding than running on the beach, just take note of which pair of shoes you are gonna take,wear a jacket, choose your perfect playlist and good luck!