Mellew Productions ~ Training Information

Running and walking is a preferred form of excercise for probably more people than those that engage in any other physical activity. The main reason this is true is, you don't have to join anything or necessarily go anywhere, to practice this activity. Now a good pair of shoes help, but again that will not stop you. However, because most of us are out there doing this alone or with other people that probably don't know any more than us, we do, sometimes we have questions and no one to ask them to.

This is what this page is for!

NEW Online Training Log!
Track your workouts, chart your progress, record new routes, and more... All in the new Runner's World online Training Log. It's easy to use, packed with features, and - best of all - totally free.

TRAINING: Run Longer
Adding distance to your training program will boost fitness, build endurance, and burn more calories

DIET: Boost Your Metabolism
Burn more calories around the clock, by kicking your metabolism into high gear. Here are 10 easy ways you can make it happen.

HYDRATION: Know Thy Sweat Rate
When it's cold out, you don't need to drink as much, right? Wrong. Take the sweat rate test to know how much you should be drinking.

Race Hydration 101
As you approach the first water stop along the racecourse, you see sports drink in some of the cups and water in others. Which should you reach for? That depends.

All in the Tempo
Tempo running -- often described as "comfortably hard" -- trains your body to sustain speed over distance. The tricky part is finding just the right pace.

The Power of Tea
It offers a boost but no burn, and can even make you healthier. So are you drinking enough tea?

The Power of Grazing
A diet of mini-meals will keep your energy levels up and your weight down, both keys to successful running. Just be sure they're small in size and big on nutrition.

Lessons on Weight Loss
Most people who have lost weight (and kept it off) adopted these five habits, says Liz Applegate, Ph.D. It'll be your loss if you adopt them, too.

Help Your Hammies
You've seen it a zillion times: a runner with one leg up on a car/bench/fence, reaching for his toes. But this classic hamstring stretch is doing more harm than good. Here's a smarter approach.

Four-Phase Fitness
From 5-K to marathon, base miles to peak, we have the perfect four-phase training plan for you.

INJURY PREVENTION: The Runner's Medicine Cabinet
We asked physicians and pharmacists for the very best runner-friendly over-the-counter meds. Here are their top 10

Running, on the Road?
Afraid summer travel plans will derail your training? Follow these 9 tips and tricks, and you'll return from vacation fit as ever.

Are You Eating Enough?
Tired? Sluggish? Foggy? The reason may be a simple lack of calories. Here's how to ensure you're eating the right amount - and the right kinds - of food

G.I. Woe
Nausea and other tummy troubles can sour a great run in a hurry. Avoid stomach distress with these simple strategies. (Candied ginger, anyone?)

Try a 'Three-Lap' Workout
Running 1200's (three times around the track) is a great, often-overlooked way to boost your aerobic capacity. Start with these five workouts.

From the latest edition of poweringmuscles.com
New Study: Caffeine and Race Performance
A new study from the University of Ballarat, Australia, published in the Journal of Science and Medicine in Sport, provides further evidence that pre-race caffeine ingestion improves endurance performance. Fifteen recreational runners and 15 well-trained runners each ran two 5K time trials. They randomly ingested 5 mg of caffeine per kg of body weight before one time trial and a placebo before the other. On average, runners in both groups improved their race time by roughly 1 percent after ingesting caffeine. While this study involved runners, the results almost certainly apply to other endurance sports, including swimming and cycling.

Better Faster Carbo-Loading
Endurance athletes have known for decades that they can boost their race performance by consuming more carbohydrate and reducing their training before a race. But a brand-new carbo-loading method developed by Australian scientists gets the job done much faster than traditional methods, and with less fuss. Find out how it's done.

Training Links:
www.runnersworld.com
www.poweringmuscles.com
26.2 - The Marathon Site



	Running and walking is a preferred form of excercise for probably more people than those that engage in any other physical activity. The main reason this is true is, you don't have to join anything or necessarily go anywhere, to practice this activity. Now a good pair of shoes help, but again that will not stop you. However, because most of us are out there doing this alone or with other people that probably don't know any more than us, we do, sometimes we have questions and no one to ask them to. This is what this page is for! NEW Online Training Log! Track your workouts, chart your progress, record new routes, and more... All in the new Runner's World online Training Log. It's easy to use, packed with features, and - best of all - totally free. TRAINING: Run Longer Adding distance to your training program will boost fitness, build endurance, and burn more calories DIET: Boost Your Metabolism Burn more calories around the clock, by kicking your metabolism into high gear. Here are 10 easy ways you can make it happen. HYDRATION: Know Thy Sweat Rate When it's cold out, you don't need to drink as much, right? Wrong. Take the sweat rate test to know how much you should be drinking. Race Hydration 101 As you approach the first water stop along the racecourse, you see sports drink in some of the cups and water in others. Which should you reach for? That depends. All in the Tempo Tempo running -- often described as "comfortably hard" -- trains your body to sustain speed over distance. The tricky part is finding just the right pace. The Power of Tea It offers a boost but no burn, and can even make you healthier. So are you drinking enough tea? The Power of Grazing A diet of mini-meals will keep your energy levels up and your weight down, both keys to successful running. Just be sure they're small in size and big on nutrition. Lessons on Weight Loss Most people who have lost weight (and kept it off) adopted these five habits, says Liz Applegate, Ph.D. It'll be your loss if you adopt them, too. Help Your Hammies You've seen it a zillion times: a runner with one leg up on a car/bench/fence, reaching for his toes. But this classic hamstring stretch is doing more harm than good. Here's a smarter approach. Four-Phase Fitness From 5-K to marathon, base miles to peak, we have the perfect four-phase training plan for you. INJURY PREVENTION: The Runner's Medicine Cabinet We asked physicians and pharmacists for the very best runner-friendly over-the-counter meds. Here are their top 10 Running, on the Road? Afraid summer travel plans will derail your training? Follow these 9 tips and tricks, and you'll return from vacation fit as ever. Are You Eating Enough? Tired? Sluggish? Foggy? The reason may be a simple lack of calories. Here's how to ensure you're eating the right amount - and the right kinds - of food G.I. Woe Nausea and other tummy troubles can sour a great run in a hurry. Avoid stomach distress with these simple strategies. (Candied ginger, anyone?) Try a 'Three-Lap' Workout Running 1200's (three times around the track) is a great, often-overlooked way to boost your aerobic capacity. Start with these five workouts. From the latest edition of poweringmuscles.com New Study: Caffeine and Race Performance A new study from the University of Ballarat, Australia, published in the Journal of Science and Medicine in Sport, provides further evidence that pre-race caffeine ingestion improves endurance performance. Fifteen recreational runners and 15 well-trained runners each ran two 5K time trials. They randomly ingested 5 mg of caffeine per kg of body weight before one time trial and a placebo before the other. On average, runners in both groups improved their race time by roughly 1 percent after ingesting caffeine. While this study involved runners, the results almost certainly apply to other endurance sports, including swimming and cycling. Better Faster Carbo-Loading Endurance athletes have known for decades that they can boost their race performance by consuming more carbohydrate and reducing their training before a race. But a brand-new carbo-loading method developed by Australian scientists gets the job done much faster than traditional methods, and with less fuss. Find out how it's done. Training Links: www.runnersworld.com www.poweringmuscles.com 26.2 - The Marathon Site



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