Lake Tahoe Marathon Week is full of excitement. If you're an outdoor adventure and race enthusiast, this is the event for you. It happens once a year, so if you plan in advance, you'll have plenty of time for training. Events at Lake Tahoe Marathon Week include running, jogging, walking, swimming, kayaking, paddling, golfing and biking. Some races are for fun, while others are very competitive. This is an event for everyone, including kids, people with strollers and those in wheelchairs.

Even if you'll be doing the fun races, it still is a good idea to train yourself and prepare your body for the day of the marathon races. This way, you can be sure your body is ready. Now's the time to get out your favorite pair of running shorts (or buy a new pair), running shoes and moisture-wicking shirt. Don your gear and get training.

Just walking, jogging or running around the neighborhood is a great way to get started. You can later add more intensity to your training, depending on your plans for the marathon. Always remember to stretch and warm up before starting the more vigorous exercises. Hopefully you've timed it so that Lake Tahoe Marathon Week begins soon after your training is done. That way your body is in optimal shape to complete the marathon activities you have chosen.

Before heading to Lake Tahoe Marathon Week, be sure you've got some great running shoes to match your event. A good, all-around shoe for this event is one equipped for walking, running, jogging, biking and boating. It will be difficult to change shoes if you transition from one even to the next, so be sure to pick a shoe that is good for all of your events.

Look for shoes that not only have good traction but also have excellent shock absorption. The traction is needed for the foot action, as well as the biking and boating. The shoes also need to be lightweight for easy movement. A variety of running shoes will fall in this category. Just be sure to pay attention to all the features.

Source:
http://www.laketahoemarathon.com/indexframes.html

When people begin preparing for a triathlon, especially those who have limited to no experience, they place all their attention on the three stages, which is obviously logical. If you can't compete in the three events, why do it? But, often people forget to consider the time between the events—the transitions, those precious seconds and minutes that can have a remarkable impact on your the overall performance. Practicing these changes between stages can not only enhance your time, but can also make the race much more enjoyable.

Transition One, the time between you exiting the swim and climbing on your bike, is generally the longer of the two. It begins as soon as you leave the water and start the short run to where you have stored your bike and cycling equipment. Once you arrive, you should have already pulled down the top of your wetsuit and removed your swim cap and goggles. The gear you need—a towel, cycling shoes, socks, helmet, sunglasses, hydration supplies, race belt—should be laid out in a manner that is efficient and logical. During your training, you should have practiced for this moment to the point where it becomes routine. You do not want to have to think yourself through everything after a long swim; instead, it all should happen out of repetition, so practice, practice, practice.

Transition Two, the time between the bike and the run, normally does not take as long as the first transition, but it is equally important. As you pull in on your bike, you should have already visited the area during your pre-race check; this way you know the exact row and place to rack your bike and pick up your racing shoes. Once the bike is set and your shoes are on, grab a quick drink or gel pack and get moving. Your legs will feel funny after pedaling for miles, which is where your practice comes in. You should know this feeling and how to deal with it. If you need to stretch for a moment, do so.

Build transitions into your training and race day will go much smoother. Not only will your time reflect it, but your body will also thank you.

Most people put a load of time and effort into finding the perfect running shoe; however, not nearly as many pay close enough attention to the barrier they plan on placing between their beloved feet and the expensive new sneakers. Selecting the right socks, ones that not only fit your feet well, but also can perform under pressure, will save you hours of blistery pain and frustration.

Just reaching deep down into your sock drawer to grab whatever is clean can be fatal. Inevitably, your heels will rub themselves raw and the sides of your toes will burn. Compound the flawed choice in sock with tough conditions—rain, mud, snow—and you have created a recipe for skin disaster that can put a quick stop to your training.

So, knowing that your choice of socks is critical, consider the following ideas to ensure comfort:

*Choose a synthetic-based sock, primarily made from polyester, which will wick away moisture and not scratch away at your feet. Running in traditional cotton socks is a practice long gone. Cotton absorbs and retains moisture, making the sock ill-fitting and cumbersome, which leads to irritation and blistering.

*Select the proper size sock. A slim-fitting sock of appropriate height that fully covers the foot and Achilles heel will provide sufficient coverage and protection. Conversely, socks that are too big will bunch up and rub against your skin, and ones that are too small will permit the shoe to rub on the ankle, both resulting in chaffing and blistering.

*Try the socks on with your running shoes. Just reading the package or trying them on without putting them in a shoe is sentencing your feet to death. To properly judge a sock's thickness, put it on and then lace up your running shoe. Feel if it is too constricting, and notice the parts that have additional padding. Most socks purchased these days are thin and snug, so try those first.

In the end, if your socks feel wrong, change them. Take care of your feet so they can take care of you.

Often times, when a person attempts to find the perfect shoe, he finds himself either staring at a wall full of endless sneakers that all seem to look alike, or he pages from link to link on the web, all the while unable to figure out what is what. At long last, once a shoe has been chosen, he feels his toe box to make sure he can wiggle, and he stands up to see if his heel slides too much. Yet rarely does a buyer think about the part of the shoe that is the most important: the midsole.

While it does not seem to do too much, being in the middle and all, the midsole performs several critical functions that allow for an injury-free run. First, the midsole absorbs almost three times the force of your body weight at impact, thus making your foot strike much less hurtful than it could be. Second, it provides you with a rebound effect, with the shoe pushing off the ground in response to the impact, thus helping to propel you forward into the next stride. Next, the midsole actually helps to provide additional stability if you suffer from over-pronation. And finally, it disallows your foot from feeling most sharp or blunt objects, such as rocks, shells, or sticks, you encounter while running. Overall, it plays a pretty major role in the success and enjoyment in running, so giving it some attention is a good idea.

Generally, the midsole represents the most durable part of the shoe, as the front and side portions will often wear sooner. Being thicker and more pronounced, the midsole has the cushioning and stability to weather the stress each mile puts on the shoe, thus it does not show its age as rapidly. Yet do not be fooled into believing it performs no great function by its tough exterior and steadfast resistance. It may not be the most exciting consideration, and it may not look too cool, but it will give you the correct production if you take the time to learn about what it can do. Best of luck!

Remember when "The Secret" came out? For those of you who don't know, it was a book promoted about Oprah that encouraged people to use their thoughts and words to improve their life. Of course, it was a hit worldwide. Why? Intrinsically, everyone knows that how they think affects everything. This fact is especially true when it comes to running a marathon.

When you train for a marathon, your mind has to be just as strong as your body. If you don't believe me, check out the Zappos' blogs that talk about record-breaking runners. All of the great runners learn to overcome either personal or physical weaknesses in order to win. It's a part of life that no one can by pass. As a result, before your next marathon, you have to prep your mind.

You can prep your mind to help you run a marathon in two ways. One, you must visualize success. Two, you must tell yourself and others you can do run the full race. Start this process a few months prior to the actual marathon. Here's how to do it:

Imagine Success
Sit daily for a few minutes in a quiet place. See yourself running the course of the marathon and then see yourself crossing the finish yourself. Imagine yourself overcoming every obstacle that could get in your way like an aching knee, heat or weariness. Then imagine how you feel after accomplishing it.

Think and Talk like a Winner
When you talk about the marathon, let everyone and yourself know you will finish the course in record time. Think positively about it. Know that you can do it because of, or in spite of, past history. This type of mentality will keep you energized about the race.

So, are you ready to run the next marathon? I know your answer is "yes." Prep your mind and you'll be ready for the marathon.

I've been a runner for a long time and although I love running, I know I'm a "bad runner." Why, you ask? Because when I buy a pair of running shoes, I tend to break them in until they're comfortable and then I run in them until there's more foot than shoe, because they have so many holes in them. Now, that might be frugal, but it's certainly not healthy - at least not for my precious feet. Lately though, I've been trying to force myself to be careful with my running shoes and replace them much more often. Surprisingly though, it's not just me that doesn't switch out running shoes, a lot of my friends who are runners don't either. So, if you're a "bad runner" like me and my friends, when is the best time to replace your running shoes?

First of all, keep an eye on the soles of your running shoes. If they're looking worn down and particularly if they're lopsided (one side of the sole worn down much more than the other), they need to be replaced. Running in shoes with uneven soles can cause you to run awkwardly and can actually cause injuries if you're not careful.

The second thing is to make sure you keep a careful count of how much mileage you run. Some runners can get away with replacing shoes every six months if they're only running a couple of times a week. For those who run more often or run further distances, you may have to replace your running shoes as often as every six to eight weeks. The rule of thumb is usually about 500 to 700 miles is a good distance to replace your shoes. So, if you're running four or five times a week, 10 miles at a time, you're going to need new shoes after only two and a half to three months - and even sooner if you're training for a marathon.

Plus, honestly, if you wear the same running shoes all the time, you're also likely to have some stinky problems. So, it's probably best to have two or three pairs and rotate them. That way they get time to dry out after a run, and it'll take a bit longer to wear out one pair of shoes.

Do you have sole? No. I am not talking about the kind that gives you rhythm. I mean do you have enough sole on the bottom of your running shoes? If you don't, you are headed for an injury.

Because your body absorbs a force about three times its weight when you run, you need to cushion each step. The extra cushion reduces your chances of pulling a muscle or breaking a bone. How do you do it? You do it by purchasing a running shoe with an adequate outer, inner and middle sole.

Yes. Running shoes are created with three soles. The outsole is the bottom one that touches the ground. The midsole is the cushiony pad just above the outsole. And the insole is the removable sole that your foot rests on. All of these soles play a special role in protecting your feet. All together, they should be at least an inch. If not, your foot won't be adequately protected when you run. The best way to find a shoe that fits this bill is to bring a ruler with you when you go shopping at the store.

You can keep a mini ruler in your pocket or purse as you shop. Pull it out in order to check the height of the entire soles of potential new running shoes. Also, don't bypass any running shoe with extra gel or shock absorption in it. They will give you a little more support. Most of them are truly equal in their benefit. Therefore, don't worry about paying more for one with a fancy name or design.

So again - I ask - do you have sole? Check out the shoes you run in every day. They will help you answer this question honestly.

In April 2009, the largest 10K in Minnesota and one of the largest in the U.S. will take place in Minneapolis. Get in Gear is in its 32nd year, and this year the event is even adding a half marathon to the 10K, 5K and 2K races to make it just that bit more exciting. Get in Gear in 2009 will be run on April 25th with the 2K Fun Run setting off at 8:15 a.m. in Minnehaha Park in downtown Minneapolis. The half marathon starts at 9 a.m. (with a three hour limit) and the 10K and 5K start at 9:30 and 9:50 a.m., so you don't even have to get up too early.

Get in Gear is billed as the annual rite of spring, but it's actually been known to be really cold (they even had snow last year on race day!). So if you're gonna run it, make sure you've got running clothes ready for both spring and winter, because, in Minnesota, it can go either way. Don't worry though, even if it's freezing, enough folks from Minneapolis will come out to cheer you on, even if they do have to wear gloves and drink hot chocolate.

Get in Gear is great because all of the proceeds from the race go to local food shelters to help the hungry, and in this economic climate, that's even more of a necessity. The goal is to raise $50,000 in 2009, which will buy a lot of loaves of bread, boxes of rice and packs of spaghetti.

Speaking of food, the day before race day, don't forget to go and pick up your race packet (including your race number and computer chip). If you're coming from out of town, you can pick them up before the race on race day, but you'll need to allow extra time. I said "speaking of food" because the packet usually includes tons of goodies such as snacks, healthy chips and last year even a box of Minute Rice too. You'll also get a nice 100-percent cotton t-shirt just for participating in the race.

Get in Gear is a lot of fun. The race is popular, the course isn't too difficult and after the race there are boatloads of food available at many food stalls in the park from noon to 8 p.m. There's also a Vendor's Village with tons of stalls to browse. Don't forget, you can also volunteer if you don't want to run. Just give the Get in Gear organizers a buzz at (612) 722-9004.

Are you a rebel? Do you see the world in a different way? Or maybe the way you accomplish a certain task differs from the average Joe. If so, you have a lot in common with the world famous runner Michael Johnson. He defied conventional methods of running with his own unique style, which led him down the road to success.

Michael Johnson is a native of Dallas. Born in 1967, he was the last of five children. Throughout his youth, it was obvious that Johnson was a runner. By the time he attended Baylor University, it came as no surprise that he was a track star. While there, he won a number of NCAA titles. Consequently, this early success prepped him for the future - one that would include the Olympics. Yet, unlike his predecessors, he'd get there using his own unique running style.

Most record breaking runners adhere to a certain running style. They lean forward, lift their knees high and spring ahead. However, Michael Johnson didn't do it this way. Instead, he stood upright and took very short steps. It was a controversial way of running, but ended up helping Michael Johnson break the record for the 400-meter run. Eventually, it also led him to the Olympics where he'd establish a new name for himself. What was it? He was titled the world's fastest man.

Today, Michael Johnson no longer runs, but remains in the public eye. He is a television commentator for the BBC and also writes a column for the Daily Telegraph. His work outside of the American media is unlike that of most U.S. born athletes. However, it is like Michael Johnson. Simply put, he does things his own way and always will.

Treadmill running can be a nice change from outside heat and humidity.

One of the best things I bought last year was a treadmill. I'm an avid runner, but live in one of the world's hottest cities and, sometimes, I just don't feel like running outside. With heat, humidity and pollution that'll kill you, there are some days even I can't muster up enough energy to leave the comfort of my air conditioned apartment. That's where the treadmill comes in.

On days where the temperature is over 100 degrees and the humidity is unbearable, I'll occasionally run on the treadmill. It allows me to do an hour of hard running but be in a cool temperature. My treadmill is set up in the bedroom and is right in front of the TV. So I pop in a DVD, turn up the volume and I'm off. An hour whizzes by and I hop off energized and refreshed. If you're obsessed with running like I am, a treadmill can be the way to go.

I bought a low-end treadmill because I don't use it every day. I only paid $525 for it, but it has a heart monitor, good speed controls and folds up when I'm finished. It doesn't have incline controls or any of the fancy interval training controls but, because I only want it for an occasional run, it wasn't worth paying an extra $500 for these features. If you do want something fancier, they come with all the bells and whistles; workout programs, decline as well as incline controls, chest sensors, fans to keep you cool and a whole lot of other stuff.

What I love about the treadmill is the freedom it gives me. I don't have to worry about avoiding pedestrians or cars, don't have to be on the lookout for obstacles I might fall over, and I can watch TV or wear headphones without fear of injury or death. I wouldn't recommend a treadmill for running every day. I do find a treadmill harder on my feet than running outside. But, for the occasional run in comfort, they're a great thing to buy. Just make sure, if you buy one, you use it responsibly and don't overuse it, because that's when the injuries could start. A run on a treadmill four or five times a month though gives me a break from my regular routine and often leaves me raring to get back outside the following day, less annoyed with the heat and humidity. For only $525, it's the best money I ever spent.

Running on vacation can really spice up your routine.

Taking a vacation is something everyone looks forward to. You get to relax, sleep in, see new places, eat new food and talk to new people. One thing many people forget about vacations though is that they're also a great opportunity to run somewhere new. While everyone else is sleeping in, nursing hangovers or gorging themselves at the hotel breakfast bar, you can be out jogging on the beach or running along the cliffs. So, pack your running gear, follow these suggestions and you too can have a fun, relaxing holiday with some exercise thrown in.

One of the great things about vacations is that you can get away from your normal running routine and try something different. Instead of running a set distance on a known route, like you do every day, strike out for the unknown. Leave the front door of your hotel, turn right or left and just run without knowing or worrying where you're running to. Run for as long as you want - this time, you don't have to think about needing to turn around so you can get to work on time. Check out the new scenery. Say hello to strangers. If you normally live in a city, enjoy the fresh air of the countryside or the beach. Run for the sheer joy of it.

Running on vacation is also a fun way to see a new place. Many tourist attractions can be a pain in the rear to get to, especially when you have to find parking when you get there. Getting there on foot is often easy. You can also go from one tourist attraction to another and see even more cool stuff in between the two places. It sure beats sitting in a car on vacation where, half the time, you're missing interesting things because you're too busy trying to figure out how to get to the next place.

Many popular tourist destinations also have their own marathons, 10k races or fun runs. Plan a vacation to coincide with the city's marathon or run. You can spend one of your vacation days taking part in a road race, then the rest of your vacation jogging around town, enjoying the sights.

So, next time you go on vacation, pack your shoes and gear and enjoy running in a new environment. You'll have a great vacation and get back home feeling refreshed and ready to get back into some serious running.

What you snack on can really affect your running performance.

If you're really serious about running, you should also be serious about nutrition. Nutrition is really important to keep a runner's body in tip-top condition so, even when just snacking, you should watch what you eat and snack on things that are good for you and that give you energy. I've been running seriously now for almost 10 years and I'm a whiz at which snacks to eat for best performance. Here are my favorite snacks: all delicious and all good for you.

Bananas: Top of the pile, bananas are the best thing a runner can eat. Loaded with potassium, which helps with cramps, they also provide carbohydrates and give you a boost of energy that is actually released into your body slowly. One banana is only around 90 calories, yet it will keep you healthy and fit. Eating two bananas every day even lowers high blood pressure.

Whole wheat toast and peanut butter: I make a killer slice of whole wheat toast. Toast the bread lightly, smooth on a thin layer of peanut butter (I like crunchy but smooth works great too) then drizzle a light coating of honey over that and a small sprinkling of granola on top. Unbelievable and so healthy.

Yogurt with fruit: I often have a small fat-free yogurt and add half a chopped up apple, some banana slices and some grapes. Only around 250 calories but it fills you up and is a great source of protein and carbs.

Smoothies: I make smoothies with fresh fruit juice (I love apple and carrot juice mixed together), half a cup of vanilla low-fat yogurt and some ice. You can also add some protein powder if you want a bit more substance. I like to drink one about an hour before I run. It gives me the fluids I need and the carbohydrates in the fruit juice gives me a wonderful jolt of energy. Delicious too.

So try one of these snacks if you're looking for something healthy to eat. They're quick to make, low in calories and will keep your running body in peak condition. You won't pile on the pounds either.

Running with headphones is dangerous, but not wearing them should be your decision.

When I first started running, I used to listen to music for my entire run. It gave me the motivation to get out there and the motivation to run further as it gave my mind something to concentrate on besides running. Then, someone I knew was hit by a car while running with headphones on and it was then I realized how dangerous it could be.

Having music playing at a loud level when running blocks out the sounds around you. Traffic sounds, emergency vehicle sirens, even bicycles--you can't hear any of it if you're listening to loud music.

For women especially, running with headphone plugs in can be very dangerous. If the music is at a high enough level, it can stop you from hearing someone running up to you and many reports now show that, of the women who have been attacked while running, many of them were wearing headphone plugs. For women, if you must wear headphones, make sure the volume of the music is low enough that you can still hear what's going on around you.

Unless you choose your music carefully, running while listening to music also actually interferes with your pace. You'll find yourself running faster or slower depending on the beat of the song you're listening to at the moment. This can be a detriment, especially in a race where pace really does matter.

However, having said all this, I do not agree with the race officials who are banning personal music players and iPods from races. The U.S. has become a ridiculously litigious society where everyone is worrying about being sued. If somebody wants to wears headphones, I still believe it is their right to do so. Personal freedom is being taken away in our society all the time and, whether or not I feel headphones can be dangerous, I don't believe it's my right to force that opinion on anyone else. After all, if you're an adult, you should be able to make your own decisions on whether you're going to run with headphones or not. As long as you're aware of the dangers and some of the potential ramifications of running with headphones, then it's your choice.....just be careful!

Increasing the miles you run should be done gradually and here's why.

If you've been running for a while, are finding the miles you run to be an easy workout and think it's time to increase the distance you run, what's a safe way to do it? For some people, they'll just add a few miles a week and think that will work for them. Several injuries later, they'll be surprised when it doesn't. Sure, you could add extra miles every day without thinking it through and you might be lucky and not get injured. But, do you really want to take that chance? Follow these few simple tips though and you might not have to.

The big secret to injury-free mileage increase is to take it slow. Don't add too many miles a week to the distance you run. It might look easy to add three or four miles extra on every run. Chances are it will end up more difficult than you thought, you'll have a nasty accident and you'll spend the rest of the running season sitting on the sidelines instead of running that big race.

Adding just one mile per run during the first week will prevent this from happening. If you add one mile extra for every run you do in a week, by the end of the week you'll have added an extra four to six miles (I recommend one day of rest). Once you've run a week like this, make sure you do at least a month at that same level before you increase your distance again. If you try to increase your mileage per day too soon, you could end up right back where you started or worse.

Also remember, if you're training for a marathon, build up to it slowly using the same plan. Don't start out at five miles per run, be up to fifteen miles on week two, and then at full marathon distance by the end of the month. As crazy as it sounds, some runners do try to do this. Most of them however don't actually end up running a marathon. They end up burned out or nursing a pulled muscle or other injury and wishing they'd taken it slower.

Remember, running longer distances requires smart planning and follow through. Only then can you be sure that you're taking the best possible care of your body and also running smart. A smart runner is a healthy runner. Runners who forget this do so to their detriment.

One thing that's very important for runners but that is often forgotten about is rest.

Many runners run seven days a week and run hard seven days a week. The human body, though, is set up to need rest, and a schedule of hard running every day will soon wear it down.

When I began running, I would hit it hard every single day until I met a trainer at my local gym who gave me some sound advice. He told me never to do anything seven days a week. In fact, the ideal is to train hard one day followed by a less-hard day (alternate one day on and one day less on) and always take one day off every week. Keep doing this and your body never has time to get bored.

So, if this is the case, why do so many runners train too much? The phrase "work hard, play hard" has become synonymous with success, and people tend to carry it over to every element of their life, including their workout routine.A body that is pushed to its limit all the time will soon rebel. Boredom will set in, injuries will happen and soon you won't be running at all due to injuries.

The ideal schedule for a runner is to train hard three days a week. Push yourself to your limit. Then, on three other days, continue to train at a slower pace than on your hard days. Then relax one day a week. Go to the movies or to the beach, have dinner with your friends, be a couch potato. Literally do anything..... but go running. One thing I do on none-running days is get a massage. This relaxes me, works out the kinks in my body and sets me on course for another three days of hard training.

Whatever you do though, make your off-days fun and your on-days work. After a few weeks of this regimen, you'll find you enjoy running more, you'll get more out of your hard workouts but your body won't be wiped out all the time.