Tips to Starting a Running Program

If you are interested in starting a running program, here are some tips to get you started.

First, decide why you want to run. This is your motivation. You will need to remind yourself of this often, especially in the winter when its very cold and windy outside. Motivation is what will get you started and keep you going.

Second, try to carve out time during your day when you know that you will be able to run. Maybe its 6am (like it is for me) before your kids are up and you r partner goes to work.
Perhaps it is during your lunch hour at work. Or maybe after work is your best time. Look at your schedule and find a place to write running in. Consider your running appointment as important as any other appointment that you make.

Third, get a good pair of shoes made especially for running. It is so important to get a pair of quality running shoes. Running can be hard on your joints and its vital that you get a pair of shoes that are made for your feet and your style of running. Your running goal makes a difference as well .If you are planning on training to run a marathon, the type of shoe you need may be different then if you are running shorter distances. I recommend going to a running shoe specialty store and getting their help in finding the best shoe for you.

Fourth, start slowly. Don't go out and run 5 miles your first time out. Determine your schedule based on your activity level NOW. Don't think about how active you were back in high school (unless you just graduated) or the fact that 10 years ago you ran 5 miles 4 times per week. What have you done lately? Its always a good idea to get the okay from your physician before starting any exercise program, especially if you have had any type of health issue in the past. If walking to the break room and then out to your car after work is the extent of your physical activity, you should start walking before running. Walk a mile or so a couple times a week before you start running. Remember, you will be sore, especially if this is your first physical activity in a while. Don't go too fast or you won't want to continue.

Running is a great activity that can help you lose weight, relieve stress and be a happier person.

by John Angel

How To Start a Running Program

Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat. Running strengthens the heart, lungs and can be done just about anywhere at anytime.

The problem is most people don't know where to begin and usually do it wrong.

In this article I am going to show you an effective way to start a running or jogging program without killing yourself.

The first mistake people make when they begin a running or jogging program is that they run too fast. This will leave you out of breath and spent in about 5 or 10 minutes. When this happens people generally think to themselves that anyone who runs is crazy or likes punishing themselves.

This simply is not true. Once I found out how to run properly, I was able to run a few miles with ease and comfort.

I had been running for about a month and was up to two miles. But at the end of these two miles, I felt as if I was going to keel over and die. My legs hurt. My lungs hurt. Everything felt wrong.

I thought I would just keep running these two miles until it became easier, but it never did. It got harder, if anything.

Then I heard about a guy named Stu Mittleman. This guy had run from San Diego to New York in 56 days. Basically Stu ran two marathons a day for 56 days. So I bought his book called Slow Burn and it completely changed any negative feelings I had about running.

The first thing I did was bought a heart rate monitor. This cost around 100 dollars and was the best purchase I have ever made. It allowed me to monitor my heart rate and stay at a comfortable running level, even while running up hills.

What I did, was started running at 50 to 70% of my maximum heart rate. At first, I felt like I was going too slow and not getting a good workout. But within a week, I was able to run 4 miles without any problems. The best thing was that after the four miles, I felt incredible.

Instead of feeling like I was going to die before, I actually felt better.

To find your targeted heart rate zone, do the following:

Subtract your age from 220. Then multiply this by .50 and .70 and that will give you your targeted zone.

Example: Age 28

220-28 = 192

192 x .50 = 96

192 x .70 = 134

By this example, if you are 28, then you should be running in the heart rate zone of 96 to 134. To make it easier to remember, just round it up to 100-135.

If you are running in this zone, you will probably be very comfortable and be able to run a good distance.

You see, the problem people usually face is that they start off running too fast. You just need to slow down. It isn't necessarily how hard you run, but that you are moving as much as possible, as often as possible.

Once you begin to add mileage, you will get in better shape and be running faster anyways. You just won't be working any harder. Your body will adapt, and you will begin to move more efficiently, without more effort.

This program worked perfect for me, and has turned me into a runner for life. I hope it does the same for you.

by John Angel

Basketball Skill Development: Use These Five Tips To Solidify Your Shots

While a proper basketball skill set will take a lot more than just shooting into account, like proper defense and the essential skill of passing, no player can deny that they would like the ability to sink more baskets. And nothing is more concrete than adding more points to the scoreboard. So even though game should be versatile, every player will spend plenty of time working on their shooting.

Here are some simple tips for improving your shots and sinking more baskets.

1. Set Up By Getting Open

While this seems obvious when you're not dribbling down the court, the action in a game makes things a little more complex. A lot of shots are tossed on a sudden whim, as if grabbing a spontaneous opportunity, but these are most often the shots that brick or completely miss the basket.

Anticipating and setting up a shot is much more likely to end in a goal, so try to plan things out even while doing all you can to not telegraph that plan.

2. Use Your Teammates

Never be a ball-hog and just take a shot because you want to claim it. Not only does this create more missed shots but it damage's team morale.

Keep an eye on where all teammates are before taking your shot, and if someone is open for an easier basket than you, throw the ball to them instead. Knowing when not too shoot is just as valuable, and if you miss, you will be very sorry that you did not make the right decision.

3. Precision Focus

Once you've moved into shooting position, drown out everything else and keep your eye directly on the target all the way through the shot, keeping your attention specifically on the rim. All other obstacles and distractions should be zoned out. Always follow through to get the most out of your motions and hold focus until the last possible second.

4. Work on Passing

Passing really is part of shooting as what often starts as a shot will end up turning into a pass, and most of the same smaller skills and movements that lead to a good pass also add up to a good pass. And I cannot stress enough how important it is to capitalize on a pass that makes more sense than being a ball-hog.

5. Practice, Practice, Practice

While it should go without saying, your shots should be practiced over and over and over and over again. Even once you feel you've mastered it in practice, you will often find your skills don't hold up in a game. The only way to defeat this is to keep practicing until you've developed enough confidence to stay consistent under pressure. It's all in your mind.

Check out some sensibly-price adjustable basketball hoops and consider getting one set up at home so you can practice in your free time. This is the type of dedication it takes to become a star shooter.

by James Druman

How To Jump Higher So You Can Dunk

Most people who play basketball dream of being able to dunk the ball. Dunking is the most exciting move in the sport and an automatic way to intimidate your opponents and excite the crowd. For players wondering how to jump higher and dunk the ball, today we're going to explain how it's possible.

The first thing you have to understand is that even if you're under 6 feet tall, it is still possible to dunk the ball! Many players assume that unless they're over 6 feet tall there is no chance of reaching the rim. This isn't the case!

Some of the most impressive dunkers I've seen are well under 6 feet, they have just worked on their vertical and trained their body to jump higher. Anybody has the ability to train their body to increase it's vertical leap by a substantial amount.

If you follow the right vertical leap training program, it's reasonable to expect an increase of at least 12 inches. If you stick to it, this should increase even further.

Imagine what adding a foot or more to your vertical would do - you would be a much better player. Your rebounding skills would improve, the range of your jump shot would increase - there's so many benefits.

So what does a vertical leap training program involve? Let's take a closer look so you know what you will need to do.

It involves training and targeting specific muscles that are used when you jump. They must not only be strengthened, but also worked in a way that makes them more "explosive".

As well, you will work on your form in order to maximize your jumping ability. In fact many people instantly add 3 to 4 inches just by making some simple changes to how they jump.


These training programs will reshape the way you jump by working on your form, explosiveness, muscle strength and technique. If you are committed and put in the work, being able to dunk is in your future.

The bottom line is that you need to take action and give it a shot! Imagine how great it would feel to go into the gym and show off your dunking skills! It won't happen overnight, but with the right training you should learn how to jump higher by 12 inches and more within just a few months.

by Grant Dougan

Here's a Simple Way To Be A Better Basketball Player

If you're a basketball player, it's normal for you to want to become a better basketball player. In fact, if you have the motivation to become better, you're already ahead of most other players. It's amazing how many people simply keep doing what they're doing and don't genuinely try to improve.

To be a better basketball player, there are several areas of your game that you can try to improve. Many people focus mainly on improving their jump shot. Obviously this is a huge part of the game and most people get the most enjoyment out of scoring when playing the game. However, it's important to recognize how many other areas of your game you can work on. Rebounding, blocking, passing - these areas and more will have a major impact on your play.

So what's a way you can improve several areas of your game and become a better basketball player in one swoop?

It's actually one of the easiest ways to become a better player yet almost all players overlook it. Work on your vertical leap! If you can jump higher, not only will you be a better player but also a more exciting one.

Think about all the areas that will benefit. You'll be a better blocker. A far better rebounder. You will extend your range on your jump shot.

And the most fun part is that you can increase your vertical to the point where you can dunk - probably the best feeling in the game!

I see too many players just assume that they will never be able to dunk - this just isn't true! You don't have to be extremely tall to be able to dunk, you just have to work hard at increasing your vertical leap. And the best part is that since so many people don't even try, you'll look like a king on the court!

And it is entirely possible to drastically increase your vertical - even by 15 inches or more - if you follow the right training program. It takes some work, but you can expect to add 6-12 inches in just a couple of months if you follow the right plan.

The key is to take action and do it! Imagine being able to jump an extra foot. Your teammates will be amazed by your improvement and if you keep at it, you will get to the point that you can dunk the ball.

by Grant Dougan

Basketball

Basketball is a wonderful sport played by many different people. There are several keys to being a great basket ball player. The first key is practice. Practice is a key element if you want to be good at basketball. Basketball needs not only talent but a lot of work. Another key to basketball is teamwork. Ball hogging never ever helps the team win. It causes teammates to be angry with one another and this doesn't work at all. The greatest basketball players also have a lot of assists too. They know when to shoot and when to pass. Another skill involving basketball is knowing what you are good at. When you know what you are good at you can do better. Let the big men play in the center and the smaller men play guards. Big men are great centers and can get the rebounds. Rebounding is a important factor. Because the more tries you get the better chance you have of making a basket. However, centers should not dribble the ball too much because they are always bad at ball handling and it is easy for the other team to get a steal. The shooting guards should set screens for each other. Screens allow open shots. Basketball is a wonderful sport that can be played by anyone. There are always great leagues that anyone can join. I loved playing Junior Jazz in Utah. That was a great activity. It also exercises all sorts of muscles. It is an excellent sport. People love to play basketball so you can always find someone to play with. If you remember the keys to the game it is a great sport. The basic keys are teamwork and practice. After these two everything else just falls right into place. Basketball is all about work.

by Jason Smith

Get Into Shape With Indoor Sports

Health maintenance is a big concern for most people. Everybody likes to stay physically and mentally fit and healthy. For this, they make use of balanced diet, regular exercise and indulgence in sports. Playing sports is a fun way to keep in shape but this can be hindered by extreme weather conditions. Too cold and too hot weather prevents you from playing sports such as cricket and volleyball. Sports clubs offer facilities to play indoor cricket and other sports so you can improve your health and make playing a fun and socially interactive activity.

Whether you are young or old, beginner or expert, indoor sports can be your best choice for keeping healthy and staying in shape during summer. The summer sun can be harsh on your skin and specially while playing an outdoor sports, it can really dehydrate your body. Playing the sports that you love in an indoor facility would be a better way to enjoy and be healthy at the same time as you do not have to rely upon the weather to be just right for your sport.

Most people have now become aware of the benefits of physical exercise. After a long and stressful day at work, you can blow off the steam by playing the sports which would improve your mood. It would also help you fight the chronic illnesses such as blood pressure. Regular physical exercise also helps in managing your weight. No matter what the weather is outside, indoor sports give you all the health benefits that your body requires.

As much fun sports are, joining an indoor sports club can be a good way of socializing, meeting new people and making new friends. It is a great opportunity to have a relaxing time with your family, friends and even colleagues which helps building up a friendly atmosphere at your workplace as well.

At the sports club you can choose to play indoor cricket, soccer, netball, volleyball and handball. If you do not have a team, you do not have to worry about making one as you will be placed in a team according to your level of expertise. If you are a beginner and need coaching, that would also be arranged for you.

It can also be a good fun place for younger children. They can enjoy sports through the junior sports program which includes indoor soccer and netball. Coaching is provided to improve the sporting skills, umpires are available and supervision is also provided. Children can also enjoy the same fun facility and make new friends at the club.

by Eva Judge