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.

The Bangkok Marathon is one of the most popular distance runs in Asia.

I currently live in Bangkok, Thailand and am also a serious runner . Distance runs (10ks and 5ks) are not as easy to find in Thailand as they are in the US, which is why everyone loves the Standard Chartered Bank Bangkok Marathon so much.

The Bangkok Marathon is held every year in November. In 2008, it will take place on November 23rd. The Bangkok Marathon itself begins at 2 am for those runners who finish in 5-7 hours, as the heat is so intense in Bangkok that many of us fell it’s better to run while it’s still dark. Even at 2 am, the temperatures can easily top 80 degrees and increase exponentially. So, if you decide to run in it, make sure you are hydrated properly. The second marathon start time is at 3:20 am for those runners who can finish in under 5 hours. All races start and finish in front of the Grand Palace and Wat Phra Kaow, which is one of the most spectacular pieces of architecture in the world.

The marathon also has a quarter marathon (10.55k) and a 5k run, which are very popular with Thai residents and foreigners alike. The quarter marathon begins at 6:45 am, with the 5K (also known as the Fun Run) starting thirty minutes later at 7:15am. These runs are also really fun as the course loops around the Bangkok historic district and through several different ethnic communities, and there are beautiful historical Thai buildings and temples to see. Thais are also very interested in the marathon and the fun run and very proud of their country, so the streets will be packed with spectators cheering you on.

The prizes in the Bangkok Marathon are also very nice. In male and female overall categories, the winner will receive an award of 300,000 baht (currently around $9,375). Second to tenth place winners in the male and female categories will also receive cash awards as well as medals and certificates. In the 10.55k and the 5K, any runner that completes the course under a certain period of time will also get a medal and a certificate. The marathon itself is usually dominated by runners from Kenya, but it would be nice to see a Thai win it this year.

You can register for the Standard Chartered Bangkok Marathon online at http://www.bkkmarathon.com . Fees vary from around $5 for Thai residents (includes Westerners who live in Thailand), to $65 for registrations by non-Thai residents. There is no registration allowed on the day of the marathon so, if you want to run in it, make sure you register by the deadline of November 22nd. The Bangkok Marathon really is a fabulous thing to see though so, whether you run it, do the 10K or the 5K or just go out to watch, you’ll still have a really fun time.

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.

The Calgary Marathon was an idea conjured up over 40 years ago by an almost retired runner.

Now it’s one of the biggest marathons in the area. Get the background story about it. If you are like me, you can’t wait to retire. The idea of sleeping in makes you feel elated. It conjures up images of late mornings, warm Florida beaches and strong Margaritas. Yet, you know it’s a long way off. You know that come Monday morning you’ll be up shaving or putting on make-up in an effort to get out the front door and into an office. It’s a fact of life that helps pay the bills and put gas in your tank. However, the strong desire for retirement isn’t true for everyone. Some people get antsy as retirement approaches and search for new challenges. A great example of this is Doug Kyle.

Over 40 years ago, Calgarian Doug Kyle was about to retire. Consequently, in the 50’s and early 60’s, he was one of the fastest runners in Canada. This fact took him to the Olympic games in 1956 and 1960. Yet, on the eve of his retirement as a competitive runner in 60’s, he decided to face a new challenge – the creation of a marathon. In his mind, a marathon would put Calgary, a providence of Alberta, Canada, on the map. Also, it might bring the Olympic trials to the area. How hard could it be? Uh . . . It was hard.

Doug Kyle worked hard with another man, Bill Wyllie, to drudge up 19 runners for his marathon. It was like pulling teeth. Apparently, Kyle’s celebrity wasn’t enough to draw a crowd. Yet, he didn’t let this stop him. So, on August 10, 1963, the first Calgary Marathon (now referred to HSBC Calgary Marathon) was born. It was the first run of its kind in Western Canada. Today, the run is alive and well – it’s also full of runners.

In the most recent Calgary Marathon, a record was set for the amount of runners. Thousands of people show up now to support charities, volunteer, run, wear funky t-shirts and celebrate an event that is a few decades old. It’s a staple in the area. Isn’t it great that Doug Kyle didn’t just retire? In the year 1963, no telling what kind of trouble he could have gotten himself in. Or, he might have just fallen off the face of the earth and showed up years later on a commercial for dentures. Yikes!

If the Calgary Marathon sounds like something you want to run , check out its Web site at www.calgarymarathon.com. You’ll be able to get additional details and see great photos of the participants on this site.

Steve Prefontaine is a runner who showed the world what it meant to give 100-percent. Find out how.

What I hate about going to the mall are the perfume girls. They always seem to be huddle around the same spot behind the perfume counter gossiping, chatting and looking their noses down on people who actually want to buy perfume. Yet, the biggest thing that upsets me is the fact that I don’t think they are giving me their full effort. Their service feels like sloppy seconds and it makes me angry. I just want to get help from a perfume girl who is ready to give 100-percent. Is that too much to ask?

Giving 100-percent definitely means different things to different people. For instance, for a sleek, fit runner, giving 100-percent might mean running five miles every day. However, on the other hand, for a heavy, unfit runner, giving 100-percent might mean running one mile every day. Either way, each individual is giving his full effort. He’s doing his best. This is what turns a person into a great athlete and why runner Steve Prefontaine excelled during his day.

What I love about Steve Prefontaine is that no matter what situations he faced in his running career, he gave 100-percent. The first glimpse you get of his drive was in 1966 when he was a freshman at Marshfield High School in Coos Bay, Ore. It was during this time that he failed to qualify for the Oregon State Meet and spent the next two years building up his skills and body until he finally was able to qualify in 1969. The end result was Prefontaine setting several national high school records. It was a finale he would have never seen without all of his hard work.

Unfortunately, Steve Prefontaine died at age 24 in a car crash. Yet, his legacy still lives on. “Pre’s Rock” is a memorial boulder set up for this runner where fans can go to in remembrance of him. “Pre’s Rock” is a reminder of the excellence of his running career and the fact that he gave 100-percent. It is a mentality that we call can use in our daily life whether we apply it to running, school or spraying perfume on a potential customer at the mall. The bottom line is this: if you want 100-percent out of life, you must give 100-percent to your life. It’s a math equation that equals out every time.

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.

One of the best marathons in the world is the London Marathon. Find out about its origins and upcoming scheduled run.

Chris Brasher was the kind of man who didn’t look the part. His glasses were big and thick. His smile was crooked and slightly curled. And, his legs weren’t the kind that would ever be pictured on the cover of a box of Wheaties. Yet, none of these things stopped him from doing great things and creating one of the best marathons in the world.

It all started years after a stint as an under-rated runner and long career in journalism. Brasher had just come back from New York and running in the famed Boston Marathon when an idea hit him. He decided it would be great to bring the same type of marathon over to his home territory of London. So, with the help of an old running mate, Brasher brought to life the popular London Marathon. And in 1981, his dream came to life.

You may be wondering by now what makes the London Marathon so special. Well, it’s one of the best marathons in the world for three reasons: the trail, the runners and the money. Here’s a break down of each:

THE TRAIL

The London Marathon trail is a historic one that follows along the River Thames (south side and north side). It’s a trail that allows the runner to see a variety of landmarks such as the Tower of London, Clipper Ship and Cutty Sark. As a result, the runners in this marathon not only get to stimulate their bodies, but also their brains which serves for great memories and, at minimum, interesting bar room chatter.

THE RUNNERS
The London marathon is a run that attracts a variety of people. Some folk are locals and other foreigners. However, they all get together for at least one common reason, which is to tackle the London Marathon. The fun part of it all is to see the different groups dressed in humorous customs in an effort to push their separate agendas or stand apart from other runners. It makes for a very festive day and also gives spectators (along with the media) something to catch on camera.

THE MONEY
No, the type of money most people gather for in the London Marathon is not prize money. It’s actually in an effort to raise money for charity. Although the figures aren’t firm, it is estimated that, since its origin, the London Marathon has raised over 300 million for charity. It’s a number that keeps rising each year and the main reason for certain people to join in on the run. It also gives major athletes a chance to raise awareness about their specific cause and help out their fellow man.

So, are you ready to put on your Nike’ s yet? The next London Marathon is scheduled for April 26, 2009. If you go to the Website for the London Marathon at
http://www.london-marathon.co.uk , you can get details right now. It’s not too late to sign up. Remember, it’ll be one of the best marathons you’ve ever run.

Sources:

http://www.times-olympics.co.uk/historyheroes/stgbo08.html

The Manhattan Beach 10K Run is a nice, hometown race in Southern California that’s well worth participating in.

If you’re the planning-ahead type when it comes to races , you might want to start thinking about the Manhattan Beach 10K Run. This year, the Manhattan Beach 10K will be held on October 4, 2008 and will start at 7:30 a.m. When I lived in Los Angeles, I used to run the race every year and would recommend it for any serious runner who also likes to give back to the community.

The Manhattan Beach 10K is a partnership between the race committee and the city of Manhattan Beach and the race committee donates all the race proceeds to the Manhattan Beach community (something I always loved). They fund scholarships to high school seniors, new equipment for area high schools and also provide improvements to area parks.

Another thing I really like about this race is the way they time the runners. Every runner has to have a timing chip tied to their shoe, which is activated by stepping on a mat when they begin the race. The time will then be stopped when the runner passes over a similar mat when they finish the race. The timing is incredibly accurate, but you have to make sure you wear the chip. If you don’t, your time will not be counted and your name won’t be included in the official results.

The cost for the Manhattan Beach 10K Run last year was $25 for early registers and $30 for late registers. Runners under 15 years old can register for $15 and $20 for late registration. The registration fee for 2008 hasn’t been announced yet, but it will probably be around the same price.

The race is really fun, very laidback, with friendly volunteers and nice runners. Split times are called at each mile, and there is even on-course entertainment.

Also don’t forget to check out the Manhattan Beach Hometown Fair after you’ve finished the race. It’s not connected to the run, but it’s a fun event with interesting booths, entertainment, arts and crafts, food and even a display of antique cars. After finishing the run, it’s a nice place to hang out. The fair also operates the shuttles for the runners and they’re nice folk too.

For more information, contact the race organizers at 310-374-2397. If you’re in or near Manhattan Beach, you can also register for the race at the Village Runner store on Sepulveda Boulevard.