Leg Strength and Running - great myth of our times

I am training for my first half Marathon. I'm embarrassed that it took me 10 years to really learn a lot about my body to be able to handle the training. But fortunately I finally feel that I am master of my body ... and not the other way around.

After learning my body's quirks and needs, I was able to discipline my food, supplements, caffeine, exercise and rest so that I am now half way to my half marathon. Armed with a strong constitution, I started logging andincreasing my weekly miles. This new focus in my life will inevitably lead to further talks with both beginners and advanced runners. I am impressed by the number of horses that are not yet aware of the relationship between leg strength and success as a runner.

It is normal to assume that because you run, you have strong legs. Running builds leg strength, is not it? Yes ... and no. Running increases the strength of your feet only for the needs of your body weight. Once the legs are fabenough support for your weekly miles, stop getting stronger. It is well documented that traffic (and other endurance sports) increase the "muscular endurance" ability of your body, not strength. In order to effectively support the rest of propelling the body, the beams must be reinforced. I'm going to share something with you, TOP SECRET: If you want to continue running the "old" age, lose weight faster, win another race, or find that elusive "runner's high" must doOne more thing. Power train legs.

Most people assume that bones hold our bodies. The truth is that our muscles will keep the bone. Proper alignment and good muscle strength to move the bones in the most efficient manner. More efficient and your bones and muscles move, the better you feel, and run. Strengthen your lower body muscles and you will feel lighter, younger and less "ache". Correct muscle imbalances with squats and you will naturally run faster.Stabilize your hips with single leg strength exercises and running will be so easy to deal with the problems of the world found a new runner's high. Running longer feel demanding, taxing and exhausting, but liberating and enjoyable. If you are not currently strength training legs, you'll be surprised how great you feel after several weeks of good strength exercises.

There could be notes about the site selection exercise and periodization, but I'll be easy.Aim to complete two strength training each week. Meet the proper squat technique (e-mail me for recommendations) and choose the one you comfortable trying. Leg press one leg and balance exercises are also great ways to strengthen the lower body "string" that holds the leg on a stationary surface. Find three of these types of exercises and complete 2-3 sets of each at every practice. Choose a weight that is challenging enough that you actually workto complete 10-12 repetitions. Increasing the weight of the burden in 12 repetitions, are simpler. After 3 consecutive weeks of increases the payload, follow with one full week of active recovery (activity at much lower intensity levels). Follow this program and see results in 4-6 weeks.

Please note two things: 1) to some, this information seems like common knowledge. You've heard it many times: "repetition of 1910-1912," squats! " "4-6 weeks!?" This time is different. Read thisarticle because you are interested in running more. I guarantee if you follow a well-designed strength training program with an excellent exercise technique, you'll see a big difference in your experience as a runner. I have trained over 30 people for marathons around the world, and prove the above proposals. Do not think, just follow the program and watch with me for 6 weeks. 2) Women: every woman fears bigger thighs and "join up". 99.9% of females should be after a certainmass building program to increase the size of his feet. Body energy is somewhat limited, the more miles the body runs, the less physical energy is available for large muscle gains. If you are logging miles each week (15 +) will not build mass when caloric intake is increased. The consequent increase in size should be from your program, strength training, but the increase in feeding your appetite.

Do not think. Try these suggestions and e-mail me withYour experience. Happy Running!

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Cars - Top running routes

1. Route 66 - Los Angeles to Chicago

This cult is certainly the most famous line drive in the United States, and rightly so! "Get your kicks on Route 66" as the song goes, begins in Los Angeles and east towards Chicago, you have pressed the neon tubes, shoulders and unpredictable style of film Diners, motels, gas stations on U.S. motorways favorites.

They meander through the sun and sand, "City of Angels and the dusty red rockMountain Grand Canyon. Another reason is an Indian village in the southwest, and then the tall skyscrapers in Chicago - the Windy City. " This is the perfect choice if you have problems in Los Angeles, or at the airport in Chicago.

2. Pacific Coast - Olympic National Park in San Diego

Travel 1500 miles along the west coast of America. Ideal if you land in San Diego or the airport in Vancouver (Canada), a unit of snakes on the Pacific Ocean,Green and picturesque port city of Washington state, water flows from the Columbia River, Oregon, quiet countryside and sunny shores of the Southern California surfer. Appears in several cities, villages are silent and the wealth of cross-section of people, not to mention the majestic scenery.

3. Atlantic Coast - New York City in Florida

Tour on the east coast of North America is a real eye-opener ... Interstate Route 95the famous Statue of Liberty through the streets of New York, according to sources, the pier and the beach of the town, on the east coast of pepper. You will pass the neon wonders of Atlantic City and there are many casinos that heat engine Daytona Beach and exotic Latin party in the city of Miami, Florida before moving to Key West. Provides a wide range of landscapes, cities and people, much in this way, if the flights to New York and Miami.

4.One of the border to another - Arizona to the Rocky Mountains of Canada

Ideal for when the Los Angeles International Airport and Calgary (Canada) touching the sand to stay in Arizona, dry wind on the Highway 93 through the Sonoran desert oasis. Sharing the Grand Canyon on Route 66, get next to the "Loneliest Road" - the majestically beautiful, but very quiet area, leading to a utopia of players of Las Vegas.

They meet Oregon Trail, crossingLava and the Snake River in Idaho, before they met in the alpine landscape, Sun Valley, America demanding Ski par excellence. This method offers a beautiful landscape of western Montana, valleys, mountains and contours of Glacier National Park and eventually save the Canadian Rockies. Stretching thousands of miles this way is not the faint-hearted, but it is beautiful, and diverse individuals who perfectly reflects the landscape and in different waysLife that make America.

5. U.S. loneliest Road - San Francisco to Ocean City

This symbolic journey slices in the middle of America, from coast to coast, within about 3200 miles along the highway from 50th Hills famous streets of San Francisco, California over the Sierra Nevada and Lake Tahoe. Once in Nevada, only you, the mountains and the sun for the touch of deep red cliffs and the Coloradotypical rural American town and cult of Santa Fe Trail.

Drive through Kansas, St. Louis, Mississippi, West Virginia for the forest and to beat the Washington, DC, home of the White House. Another reason is on the coast of Maryland and Ocean City, where the epic journey through Americana, and finally to an end. Of course you can route in the opposite direction - this is necessary if a landing in San Francisco and Washington,Dulles Airport.

6. Great River Road, Minnesota, Mississippi, Louisiana

This incredible line carves the body of the majestic Mississippi America begins in Cajun country, leading the soulful city of New Orleans and the upper reaches of the river in Minnesota. You will pass through farmland, crosses forests, swamps and rocky cliffs, and the way of Kentucky and Tennessee (home Graceland in Memphis, Elvis), then Missouriand Illinois, he experienced some of the most famous paintings of America.

Famous literary works of Mark Twain, the legendary "Big Muddy snakes" in Iowa, Wisconsin, and the author of the House, and the wealth of cities, landscapes and nature. CFR shows the beauty of the "free world", and large industrial paradise, before finally in the Rocky Mountains, Minnesota. Ideal if you are flying to New OrleansInternational!

7. Southern Pacific Road - California, Georgia

Cross-country 3000 miles along the southern United States, a fascinating journey along the Highway 80 begins in San Diego wild coasts and engines through the desert full of cactus in Arizona and New Mexico. After the gunman went through the city of El Paso on the US-Mexican border (maybe for the fans of the old spaghetti-western genre!) Prior to the strike in the southern states have committed themselves toTexas, Louisiana and Mississippi.

You will pass the Southern Belles, delicious barbecue, boiled shrimp and lobster menus and mischievous colleagues in cowboy hats! Influence on the dark side of the American dream, like Bonnie and Clyde, in the Kennedy assassination in Dallas website or by visiting the tomb of the Wild West.

Experience the soul of the music and the engine together in Georgia, which runs through the atmosphere of the famous rock, R & BCountry-western legend Little Richard, Buddy Holly and Otis Redding, and you can enjoy a live jukebox scene in bars and clubs spread over the road. Ideal if you fly to San Diego and Atlanta in Georgia, is the route varied and fascinating tour of the South American way of life of its landscapes, cityscapes and demographic change color dark history.

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