Run, but when?

    Running is always fun and usually good for health. However, from a scientific stand of point, choosing the suitable running time is significant for this activity.

    

    The best time of day to run is a long-standing debate among runners and it is not a easy task to answer this question. Actually, the best choice of running time depends on different people because each one's situation is different. Generally speaking, late afternoon, which is between 4 and 7 p.m, is better than early in the morning because the viscosity of carbon dioxide in the morning is larger than that in dusk. In addition, in the morning, the dirt in the air is also bad for runners' health. Furthermore, the blood pressure is higher compared with that in the evening so it is important to try to avoid running in the morning, especially for those with a high blood pressure.

    

    Another reason to choose running at dusk is that metabolism effect of human body is strongest in the afternoon and early evening. So running during this time is best for exercise of the body. However, if the aim of exercise is merely losing weight, the best time of running might be morning before breakfast. It is because in the morning the blood sugar level is the lowest in a day. When blood sugar level is low, the body would first turn to the sugar stored in the liver and then turn to burn fat instead quickly as the primary energy source. So exercise before breakfast would help burn fat more easily and efficiently at this point of time. And there is a potential benefit of running in the morning. Scientific study shows that running exercise in the morning correlates with better sleep. Running in the morning can result in better sleep quality that running the evening.

    

    Still, there are a large amount of runners choose to run late in the evening, which is not usually considered as a good exercise time, as this time works best with their personal schedules. And their health still benefit from the running exercise. Anyway, some running, whenever it takes place, is better than no running at all. It is prominent to find running time that best works with individual's personal schedule so runners can take advantage of his/her time, no matter what time of day he/she runs, so the runner would get all the benefits of running. It is also important to establish a routine of running so the human body can get used to running at a specific time. And the runner can accustomed to the routine of wake up, drink, eat, which also help lead to a healthier life.

Source:

http://www.runnersworld.com/race-training/morning-noon-or-night?page=single

http://running.about.com/od/motivation/f/Whats-The-Best-Time-Of-Day-To-Run.htm

http://www.alajoo.com/questions/when-is-the-best-time-to-start-running-in-the-morning/

Listen To Some Music While Running 2

Running muscic come again! As a runner myself, I often turn to my ipod to derive some energy or boost to hold on through a run. As much as I love finding new running routes, I love discovering new running songs to fill in my playlist and then sharing them on my blogger. I recently collected a long list of more great running songs from my friends and running mates too. Some of the songs are not familiar to me but have quickly become my favorites. I hope readers can find out some good ones from the list too. So, here it is. I hope you like them!

1. Makes Me Wonder - Maroon 5

I love Adam Levine's funky style and soft voice. This song, from her album "As I Am," is perfect for a warm-up song to get started.

2. Tubthumping - Chumbawamba

Chumbawamba is a unique band that has make people remember them right away. This song has haunted in my mind for quite a while as I have heard it. And I do not mind to hear it dozens of more times. This song features light rhythms, which makes it a perfect some to get along starting running.

3. Don't Stop Me Now - Queen

What can I say about this song? It is just that kind of classic heavy metal that can boil all your blood and keep any runner energetic.

4. Stronger (What Doesn't Kill You)– Kelly Clarkson

Usually I am not a big fan of Kelly Clarkson. But the lyrics and style of this particular song are perfect for encouragement during a tough part of a running training.

5. Eye Of The Tiger - Survivor

Another energetic song. One great feature about this song is its rhythm is perfectly matching my pace of running. So I guess it would stay in my ipod for quite a long time.

6. Don't Stop Believin' – Journey

One of my personal favorite. It is a great song to end a long and tough running due to its lyrics are extremely encouraging and help runners to look forward and satisfied with what they have gained through the process.

And here are some other suggestions:

1.  "Royals" - Lorde
2. "Wake Me Up" - Avicii
3. "Dark Horse" - Katy Perry featuring Juicy J
4. "Pompeii" - Bastille
5. "Demons" - Imagine Dragons
6. "Roar" - Katy Perry
7. "Story of My Life" - One Direction
8. "Counting Stars" - OneRepublic
9. "Burn" - Ellie Goulding
10. "Stay the Night" - Zedd featuring Hayley Williams

A Special Form Of Running - Hill Running

    Among all kinds of running trainings, hill training is a highly specific and interesting form. Many hates hill training and sees as a tiring one. Actually, hill training is a great strength/endurance training that has many benefits for runners, including improvement of stride frequency and length, muscle strength and power, neuromuscular co-ordination, running economy, fatigue resistance. And if we want to embrace the good parts of hill running, we may fall in love with it.

     First of all, Nike research lab found that running up an incline as small as 1-degree, increases energy costs by a 12%, which could make a huge difference in physiological benefits to the runner. For example, research has indicated that high intensity hill running leads to a greater level of muscle fiber activation. 
In addition, Hill training is particularly effective in developing hip flexor strength which may improve stride length, stride rate and stability.

     Hill training also helps improve running economy, which means reduces the energy cost of running at a certain speed and thus increases the fatigue resistance of muscles. In other words, runners' capacity is improved by uphill training. They are able to use less energy and oxygen at a given speed, or over longer distances. On the other side, downhill running helps delayed onset muscle soreness, which could be of great help integrating running training with over speed training. Research shows that negative effects about hill running, such as strength loss, can be significantly reduced by integrating downhill running into the overall running plan. In summary, hill running that combines downhill and uphill running can create great good for runners by providing a variety of benefits, including increased stride length and frequency, stronger upper body musculature, improved lactate tolerance, etc. And all these benefits help runners to achieve better records in running races.

     Moreover, hill running has its aesthetic benefit. A senior running trainer, Jenny Hadfield, shares her story on runner's world magazine: She fell in love with hill running in a mountain climbing expedition up Mount Rainier. She tried to apply the "be the mountain" principle in the running and the idea of "working with the mountain" rather than "against it" really changed her mind toward hill running. She suggests that the key point in hill running is finding the optimal path to run efficiently, or in her words, "be the friend of the mountains". By achieving that, hill running would become a joyful workout.

Source:
http://www.runnersworld.com/running-tips/three-tips-for-running-downhill     http://www.runnersworld.com/running-tips/how-to-learn-to-love-hills http://training4endurance.co.uk/running/hill-running/

Wonderful movies concerning running

    Running is a sports that requires passion during the long exercise process. It is always good to have something inspiring before running, or something entertaining that help refill with energy after a long and tiring running. So here I recommended a couple of movies about running that provide insight about lives of other runners, both professional or amateur. Hopefully these movies can make you entertained and inspired to keep participating into this fascinating sport!

     1. "Chariots of Fire" This movie has always been a classic one and appears on many lists of movie about running. This story of the movie was written based on a true story back in 1920s. It does just focus on the sport itself but the touching friendship of two young professional runners, Eric Liddell and Harold M. Abrahams. Sharing very different lives, these two Iraq young athletes both aimed to participate 1924 Olympics games in Paris with great endeavor and finally won. This movie received a deserved Oscar win of Best Picture and remains one of the best movies about sports in history.

     2. "Saint Ralph" This movie is about an unlikely story of Ralph Walker, or say, a miracle of him in 1954. With father gone and mother hospitalized, this ninth grader is in no way of a tame teenager, but he accidentally fell in love with the sport of running. He joined the school's running team under the guidance of his mentor, the school's avant-garde thinking teacher. He believed that he could revoke his mother and won respect of whole school with the winning of the 1954 Boston marathon game. Finally he was one step away from championship but still won his life. This is a simple but powerful and charming movie, which includes faith, love, prayer, persistence, and miracle.
 
     3. "Feel the Wind" (風が強く吹いている) This Japanese movie is about a group of college students in university sports union who participated in a marathon game. With support from each other, they rekindle their passion for the sport, become a group that achieve great final results in the game after hard working. This movie is not just about running but focuses on the enthusiasm on running and life. As a result, it offers an extremely touching story. The music in this movie is also fantastic and worth listening.
 
     4. "Forrest Gump" What can I say about? Everyone knows this movie. Although it is not all about running, this Oscar winner still reflects many aspects of the sports: freedom, belief, and commitment. It is all about a man achieving his life with his legs and devoted heart.

 Sources:
     http://www.mademan.com/mm/10-best-movies-about-running.html              
     http://www.imdb.com/

Correct running tips

Evert runner is in need of correct running tips such as how to run faster, how to run to avoid injury, how to run longer? Here is a video about running techniques, given by marathon running superstars Sandi Nypaver and 2-time US Olympic Trials Qualifier Sage Canaday. http://www.youtube.com/watch?v=wCVSv7UxB2E It is hard to explain about professional running positions by language. In case of losing any points, let's enjoy this video. I hope you like it and really gain something from it.

Run to The Wild!

   

    Does running on normal road bore you? Same track, same altitude, same view, using same muscles and bones, meeting same passerby day by day are so boring that you desire to give up. Do you want to try something new? What about cross-country running?!

    Cross-country running is running in the wild— sometime run though forests, sometimes climb an obstacle, sometimes jump a gap, sometimes challenges a single-plank bridge. Cross-country Runners around the world have witnessed the development of cross-country races. Earlier, the running road is uncertain and random in each race—the race host didn’t announce where to run and arranged a guide to drop papers on the ground to lead the way for the runners. Now, the international custom is to set the road, distance, track, date ahead of the racethus to make runners get prepared. The  IAAF（International Association of Athletics Federations‎）holds an annual international cross-country tournament, popular among worldwide cross-country running fans.

    Compared with normal running, I conclude three significant pros of cross-country running. To begin with, cross-country running can push you to use different muscle during the whole running because the condition of the track is so diverse. Using the certain fixed muscles cannot make your whole body strong and tend to result in sports injury due to excessive using. And during cross-country running, sometimes you have to stop your stride to think about how to move on , which can give your muscle a period of time of relaxing. Secondly, a variety of new views and new requirements to run can stimulate you to persist. Imagine, you can see forests, hills, lakes, bridges around the road, will you feel boring any more? Besides, Different challenges encourage  you to think strategically, which is not only a pressure but also a motivation. Thirdly, fresh air! The outside environment is abundant in oxygen, which can make your brain conscious, make your lung clear, make you energetic and dynamic all the day! 

Top Five Urban Trails for Running in the World

 1. Tijuca Forest Trail, Rio de Janeiro

    Tijuca Forest is the world's largest urban forest, covering 12.4 mi². Tijuca Forest has become a National Park since 1961 and is home of a large amount of species of wildlife and plants. It also contains a number of well-known attractions, such as the sculpture of Christ the Redeemer at top of Corcovado mountain.

2. Thames Path, London

    Following the length of the River Thames from its source to the end, Thames Path is a national trail with the length of 184 miles. The entire length of the path is available for running and walking. There are many notable tourists spots along the route, including Hampton Court Palace, Thames Barrier, Big ten tower.

3. Great Coastal Walk, Sydney

    Located along the great urban coast of Sydney, the Great Coastal Walk covers a distance of approximately 100km and numerous sightseeing spots. This walk begins at the famous Bondi icebergs and meanders towards Tamarama. Runners are able to enjoy spectacular views of famous Mackenzie's Point Beach and Marks Park, as well as a range of aboriginal rock carvings. The Walk also covers various well-designed houses and castles.

 4. South Mountain Park, Phoenix

    Covering an area of 16,000 acres, South Mountain Park is the largest municipal park in the U.S., as well as one of the largest urban parks in North America. This park contains a mountainous area and native desert vegetation in a natural condition. This park also features a total of 58 miles of trails for hiking and running for tourists to enjoy a variety of flora and fauna. In addition, the lookout point of the park is relatively high, rising over 1000 feet above the desert floor. Runners in this park can experience the beautiful sight of the City of Phoenix from the summit.

5. Coast to Coast Walk, Auckland

    Coast to Coast Walk is an approximately 192-mile path in New Zealand. It connects three diverse national parks: the Lake District National Park, the Yorkshire Dales National Park, and the North York Moors National Park. It is named because it connects the Pacific Ocean on one side of the city to the Tasman Sea at the other side. This is also one of a few places in the world where you can run from one ocean to another in a day. The most famous landmark that this path crosses include Manungawhau (Mt. Eden), and Maungakiekie (One Tree Hill). Both of them offers incredible views over the city.

How to fight for marathon (Ⅱ)

4.        Set and adjust your speed.

    One important trick of marathon is that you should be strategic on how to control your speed. Running too fast at the beginning must ruin you while running at a reasonable speed can facilitate you to reach the finishing line. You must be conscious of the key significance of setting your speed and try hard to master it.

5.       Speed training

    If it is your first marathon, there is no need for you to do speed training. The target for you at this first level is to struggle to complete the whole process. But if you have already reached this level, you are supposed to add speed training to your plan. Fartlek running is a good speed training approach, which means you should combine fast running and slow running together. For example, run slowly first and then run fast for 20 to 30 minutes and afterwards slow down again.

6.       Race experience

    Before your first marathon, you’d better take participate in some running races. Racing experiences can provide you a lot of tricks and skills such as how to warm up, how to adjust your space, how to drink and how to eat, how your shoes fit you, which can be the most helpful way to help you avoid any mistakes in your marathon.

7.       Right before the game, relax.

    After an intensive training, you have been prepared to take the challenge. All you need now is relaxtion. It is suggested that you should decrease your running distance to 50% in the 2 weeks before the marathon and just do some simple exercises in the last 2 to 3 days. During this relaxing time, your body can get the maximum regeneration and give you the best condition for the event.

Getting prepared for a marathon is an experience you would not trade for anything; even though it is tough,it is rewarding. Once you win this challenge, you will be more brave, diligent, persistent ,and above all, be healthy.

How to fight for marathon (Ⅰ)

    Do you ever plan to participate a marathon? If you do, there will be a tough time of preparation which needs both strategies and persistence waiting for you. This post is going to be your best instructions, providing 7 points of how to prepare for a marathon. Ready? Go!

1.       Long-distance training

    Long-distance training is the key to get the final success in marathon, which can equip you with both physical and mental capacities needed in marathon; however, it should be a progress that is finished step by step, which means you are supposed to make the number of how many miles you run bigger and bigger gradually.

At the first week, new runners ought to run 10 miles each time and then add 2 miles each week till the 11^th week the distance accumulates to 30 miles. This final week should be 3 weeks before the marathon.

2.       Take a rest

    Training all the time is not equal to success. Actually, you cannot train too much, because you need a body which is strong and organized thus can stand the high pressure from marathon. To some certain degree, sport is somehow “destroying” your body and then rebuild it. After this rebuilding, the organization of your muscle will be more qualified, which however, need a period of time, normally 48 hours, during when you must have a good rest instead of further intensive exercises. Otherwise, the muscles are easy to be exhausted and injured, which is a destructive damage when your marathon is ahead.

It is suggested that marathon runners should have 2 days rest every week—a total rest, not during any sports.

3.       Make your training project more diverse.

    Running is not just running. To make your muscle strong and also keep your constant enthusiasm, you need various training methods such as swimming, bicycling and stretching.

Food for running in the morning

    Many runners prefer to run in the morning, which is definitely a good habit. Choosing what kind of food and how much to take become a significant issue for these morning runners, which actually depends on how long are you going to run. Do you want to know how to eat can not only help to keep figure but also make you energetic? Read the following suggestions.

  1)       Less than 30 minutes:

   Normally, for runners running less than 30 minutes (approximately 5 miles) , there is no need to take additional food for energy. You can even run without breakfast.

  2)       30 minutes-1 hour：

Run after breakfast and take one banana or a small piece of chocolate (black) with you. After running for 30 minutes, you can eat them if you feel a little hungry. But to most people, a high quality breakfast is almost enough.

  3)         More than 1 hour：

   You should pay attention to food carefully if you reach this level. Prepare food like bananas or black chocolates at the evening before you running. During the running, take food containing 100-200 calories (like half an banana) every 30 minutes and take water every 40 minutes for 500 ML.

Food choices:

  Bread, fruits sauce, peanut sauces, banana, chocolates. These kinds of food is easy to digest and absorbed by our body, to provide energy quickly.

Avoid:

  It takes a long time to digest food which is high in fiber. Eating these kinds of food can’t offer energy and even put more burden to your stomach, which result in not only running obstacles but also some chronic illnesses for organs.

   Different people have different body for food. There must be a period of time for you to find the best diet for yourself, which may sometimes bothers you. But I am sure that once you find your own diet, get rid of trouble of low blood sugar or eating to much, you will enjoy every running morning. 

Combine meditation and running?

  Maybe many of you have tried meditation on Yoga courses. It is a good relaxing method, not only quiet but also old-fashioned. Have you ever imagined to do meditation while running? You can have a try!

  Meditation is a mental condition that your mind is totally conscious but blank. Actually, our time every day is divided into two opposite parts. One is that you are sleeping but think of nothing, the other is that you are awake, but think of too much. So meditation is a condition that you are not sleeping but you are thinking of nothing.

  Yoga masters instruct learners that we can choose any positions we like, and running is among the them, and even a suggested one. When you are running, especially on a treadmill, it is easy and safe to concentrate your mind on your heart and your body, without any thoughts in your brain, since all of your attention and your and energy is paid to running and there is no more room for being bothered by trifles or any bad emotions such as feeling anxious, angry, nervous, frustrated. That is to say, you are occupied with running, which facilitate you to get into meditation, which is not easy to do. If you still find it hard, don’t worry. Start by counting your breaths and push things away gently.

  Trust me, the benefit you can take from meditation while running is beyond description. Researchers in neurology observed from MRI that the brain of a person who is in meditation is changing. Meditation can make their sympathetic nervous system inactive and thus to make them have a brain relax. And the best way to get rid of mental working is physical working. Besides, hospitals are bringing meditation while running to cure the patients with mental problems.

TIPS:

  

  The best time suggestions are before you go to bed in the evening and after you get up in the morning. It will give you a fresh head and an energetic body for the coming day and a high efficiency deep sleeping in the nights.

  Avoid streets. It is dangerous to do meditation while running when you are running on the street. Run on treadmill or in playground where no vehicles because your response or reactions to the outward world can be slow when you are in meditation.

  Start small.  Since it is hard to get in to real meditation, start small. Two minutes at the beginning is enough and after that you can make the time longer and longer when you try to move on .

  It is a new way to run, right? Why not have a try today?

The 34th Beijing Marathon yesterday

  The 34^th Beijing Marathon was held on October, 19^th in Beijing. More than 30 thousands  Runners set out at 8:00 am from Tiananmen square. 26 thousands players took participate the entire round, and the rest came for the half marathon.

  Compared with the previous ones, this year was tough for all the players, because of the terrible haze weather in Beijing on this day, making this year unique. According to the Chinese national weather forecasting centre, there would be a serious haze weather on the marathon day, but the hosting committee couldn’t put it off because this game is an international marathon, thus delay would cause inconvenience for players from other countries or areas and led to a big trouble for management of the game.

  It turned out that most players still insisted participating the marathon, wearing a mask. The champions of male and female marathon, both from Ethiopia, claimed that the wicked weather didn’t made bad effect on them.

  The last player reaching the finishing line is a 30 years old man, Tong Ying, from a computer technology company. He suffered from a cramp during the running, which made him want to give up. But he didn’t. it took him almost 6 hours to complete the whole marathon, and he made it. “ It is my first marathon. I loved it! It taught me that persistence must result in success. I will come next year, too!”

Want to know more about Beijing Marathon?

l  Beijing Marathon is an annual game, hosted by Chinese government, from 1982.

l  Beijing Marathon represents the highest level of marathon in China.

l  Beijing Marathon has developed into a significant international sports game , and becomes one of the top 10 famous marathons around the world.

l  There are four kinds of programs in Beijing Marathon, depends on the distances. They are entire distance marathon, half marathon, 9 km marathon and mini marathon.

l  Transportation of citizens is forbidden to the tracks of marathon during the 5 to 6 hours, aiming at the safety of the runners.

Running Shoes Choice for Chinese (Specific!) Runne

  Looking for a proper running shoes has been a frequently asked question for newbie runners. When a new runner starts his/her regular running plan, one of the first things to do is to find a pair running shoes that are suitable for his/her personal characteristics as well as the road condition. My personal story is: When I first start running as an exercise, I did not know anything about professional running shoes and just wore a pair of cheap sport shoes. In the second week, I felt pain on my right knee and the pain become more severe when I continue running. Then I searched website about running and finally realized the importance of having a proper running shoes: The force on knee while running could equal to 3-5 times of runner's body weight that needs to be absorbed by cartilage in knees. And professional running shoes are critical in protecting runners' knees during the process. In order to achieve this goal, running shoes features shock absorber structure and thus the choice of running shoes is actually choosing the appropriate shock absorber structure.

  As the shock force of running is highly related to the road condition (asphalt, concrete, dirt, plastic, etc.), the choice of running shoes depend on the roads you would run on. In urban environment of China, dirt road usually exist in very few green spaces and not many runners have easy access to. And asphalt road is relatively uncommon compared with US while asphalt surface produce least shock force among other roads. In other words, in most of the times runners in China have to run on concrete road, which is the worst condition for knees. As a result, it is important to find a pair of running shoes with good support and shock absorber for most Chinese runners. Weight is another important factor. The heavier a runner is, the larger force is produced for the knees. So it is important to choose shoes based on the weight.

  Running is still a new form of sport in China so most attendants in retailer do not know much about how to choose proper running shoes. So it is even significant to know what kind of shoes is proper for yourself. Here are some recommendations of mainstream brand of running shoes.

  ASICS：nimbus (heavy weight); culmbus (light weight)

ASICS might be the most notable brand of running shoes. His running shoes do not have huge difference between heavy weight ones and light weight ones.

  MIZUNO: creation (heavy weight); rider (light weight)

Creation series of MIZUNO provide tense support for runners and thus are not suitable for light-weighted runners.

  NEW BALANCE:

Shoes of New Balance generally suite heavy runners best.

Best Running Routes and Locations in Wuhan

    Wuhan, my hometown, is a city with many beautiful city parks and green spaces that could be great destinations for runners. Here I am writing to introduce and recommend several ones that I have been to.

1. Liyuan Park, East Lake Scenic Area

    East Lake is a large lake within the city of Wuhan, and one of the largest urban lake in China. And Liyuan Park is a large urban park on the west side of the lake. This park features long and meandering lakeshores lines with gorgeous views of East Lake. For runners specifically, one of the most unique features of the park is the pedestrian/runner road that connects multiple peninsulas of the lakes. Runners can enjoy the gorgeous scenes of traditional Chinese-style pavilions along the route. Another great characteristic that is great for runners is the fabulous planting design within the park. The most notable ones include sweet osmanthus and pear flower. The former blossoms in early fall while the latter one in spring, providing both shade and scenes for runners.

2. Moon Lake Park, Hanyang District

    Moon Lake is another lake within the city limit of Wuhan. Though much smaller than East Lake Scenic Area, Moon Lake Park has its own unique features to offer to runners. Firstly, the running routes around the park provides runners with fantastic lake view from the embankment. Different from East Lake, Moon Lake is smaller but also more dedicated with features of willows and red woods. Secondly, the running route around Moon Lake Park passed by the Qintai Grand Theatre. Locating in a historic site, Qintai Grand Theatre is a magnificent landscape building in Wuhan. While running around the park, it would be very pleasant to enjoy the views of this building from different angles.

3. Wuhan University Campus

    The last destination for runners is Wuhan University Campus. Wuhan University has been widely considered to possess one of the most beautiful campuses in China, featuring with the scenic Luojia Hill and the beautiful East Lake. The campus is also famous for its old stylish buildings, most of which were designed by an American architect, F. H. Kales. In his design of the buildings of Wuhan University Campus, Kale successfully integrated traditional Chinese style into modern architecture and created a attractive harmony between the buildings and the surrounding environment. The recommended route provides views of all these mentioned features, including the woody hill of the campus, the gorgeous built environment, and the lake view boulevard alongside East Lake on the northeast of the campus. In addition, the campus is a hilly so it also adds some fun as well as challenges for runners.

  

Listen to Some Music While Running

    Are you doubting that is listening to music a good habit or not while running? Actually,  more and more researches have found that compared with running with silence, runners can run faster and further with music. Music can make our brains more excited, thus you can make full advantage of your energy and your body, and be stimulated to run faster and further, and even happier if you choose the appropriate music. Don't hesitate to take your ipod with you when you set out to run!


     So how to make up your music list? Or, what kind of music is "right" for running? Here are some suggestions:


     Choose music the BPM of which is between 120 to 140. BPM is short for Beat Per Minute, which means the number of beats in one minute. BPM 120 to 140 can match your heartbeat speed and thus make you feel comfortable. That's to say, the tempo shouldn't be too fast or to slow.


    Here comes another question, how can I get the exact BPM of one song correctly? By counting by myself? Of course not. A free software called MixMeister BPM Analyzer can do this for you. Just download it from the internet.


    Besides, the music you choose must have consistency. Some music is dramatic and attractive because of the huge change of melody and tempo, it's charming but not a smart choice of running music.


    I feel so excited to share my favourite running music album Running Longer , from the cooperation of NIKE+  and the legendary road racing cyclist Lance Armstrong.
    
    1. Island In the Sun (Weezer)
    2. Dance Inside (The All-American Rejects)
    3. Love It When You Call (The Feeling)
    4. Woman (Wolfmother)
    5. 3's & 7's (Queens of the Stone Age)
    6. Yesterday to Tomorrow (Audioslave)
    7. Move Along (The All-American Rejects)
    8. 155 (+44)
    9. Is It Any Wonder (Keane)
   10. Say It Ain't So (Weezer)
   11. Everybody's Changing (Keane)
   12. Loser (Beck)
   13. Sewn (The Feeling)


   Here are some other tips for running with music:
    
      1.If the beats of the song you are listening now is not fit for your pace now, switch  to the next one.
      2.You can absolutely enjoy music whenever you are running on a running machine, but if you are running outside, watch out the vehicles  in case of accident.
      3. As you know, running is good period of time for you to thing .   So you can make the most of this time to focus on thinking ,with out music.
      4.Headphones is likely to cause some auditory problems. Don't keep it for too long time.

Running book recommendation :What I Talk About When I Talk About Running

  The book What I Talk About When I Talk About Running  is written by a worldwide famous Japanese writer,Murakami Haruki,who has written many great novels such Norwegian Wood,1Q84,Dance!Dance!Dance!A Wild Sheep Chase,Hear the wind sing .Being such a excellent story-teller,this is the first and the only one book which is an autobiography concerning his own and real experience.The whole book is about running.I'm not sure whether you've heard that M.H is not only an amazing writer ,but also a super runner!

 

  In 1982,M.H started writing novels.Soon afterwards,he found that he ran into an unhealthy condition,both physically and mentally.His muscle hurt due to the fixed writing posture.He couldn't enjoy a regular routine of daily life because he focused on writing.He admitted that art creating was an unhealthy job so he was in desperate need of some positive and sunny activities.He chose running.This book contains why,when,where,how...almost everything about his running experience.The highlight is his thought about running and how he challenge himself through Marathon again and again,through thick and thin.

  Here are some of my favorite quotations:

• I love being alone,which doesn't make me feel sad.No matter what i am doing,running or writing,I can keep silent,talking to nobody and don't feel boring at all.Compared with cooperating with others,I prefer to reading alone or listen to music.I can come up with plenty of things which can be done alone. 

• Watching water is meaningful to human beings.

• I am myself, not anybody,which is a piece of precious  possession for me.Heart injury is the expense we pay for this independence to the world.

•  School is such a thing:the most important we learn from school is that the most important thing can't be learn in school.

  I have benefited a lot from this book,which is my favorite book in the running world.His running philosophy has influence him and as well as I and gradually turns into my living philosophy.For example,loving your body and endeavor to learn how to deal with the relationship between you and your body;keeping a habit which must also be your interest,otherwise you will give uo no matter how hard you struggle;you yourself is the one who is the most important to you ,not anybody else;running is the best time during a day you can talk  with yourself.

  Besides,the value of literature of this book is also very high.Reading this book is like watching a flowing spring-quietly,privately,smoothly.The writer never boasted about his running record,but instead shared his embarrassment or failure at the beginning.You can keep it on your bookshelf thus whenever you feel anxious,nervous,disorganized,turn to it.

  No matter you are a runner  or a literature fan, this book is a fabulous recommendation to you .

Most Interesting Magazines for Runners

1.Runner's World is the most famous monthly magazines for various types of runners all around the world. Runner's World was originally started in 1966 when runner, photographer, and publisher Bob Anderson start to write news and articles on this magazines. This magazines thrived during the 1970s "running boom" and has expanded outside the United States, becoming a globally circulated magazine that has 14 international editions. Runner's World intends to deliver news about running and provide helpful information for a wide range of runners in terms of ages and capability of running, from new beginners to experts. The core objective of this magazines is to provide expertise professional advice as well as inspirations in order to help runners achieve health physically and mentally. In other words, Its articles not only assist runner to improve physical capacity but also bring in vitality into their running. And this is why this magazines has enjoyed huge popularity around the world for decades.

picture from:http://www.runnersworld.com/ 2.Running times is another popular magazine for runners. Similar as Runner's World, Running Times is a wonderful magazine with abundant information and inspiration for active runner and fan. What Running Times is different from Runner's World is that Running Times inclines to target runners who target a higher level of their running performance, or, the pros. This magazine's focus go beyond basic tips. Instead, it does not only answer the questions of "how" but also answering "why" by providing in-depth knowledge and perspectives through trusted content. The common topics covered in Running Times include: Training Techniques: Tips from the Professionals to help you achieve your personal best Shoe Guides: Detailed Guides providing a comprehensive analysis of the newest running shoes Performance Enhancing Guides: Advice to take you to the next level Recipes for a Runner: Nutritional and Delicious Recipes to prepare you for any type of race Professional Runner’s Ranks: Get the up-to-date rankings of all of your favorite professional runners Races & Places: Keep informed of the upcoming race events in your area

picture from:http://www.runningtimes.com/running-times 3.The UK-based Trail Running Magazine may not have as many as subscribers as the previous two but is definitely a great magazines for runners who dedicate to the adventurous world of off-road running. It is one of the first runner's magazine in the world that is devoted to introduce the adventures of off-road running. This magazine could be a perfect addition for those who are tired of boring treadmill running and looking for outdoor fresh air. In Trail Running, subscribers are able to find inspirational outdoor routes to run through in UK as well all around the world. This magazine also provide expert advices specifically for off-road runners on fitness plans.

picture from:http://www.trailrunningmag.co.uk/

The Running Story of Bin Lei

“I fell much more confident, optimistic and positive about myself and my future, due to running, which changed my life totally.” Said my friend Lei Bin , a great runner.

Having been dumped by his girlfriend , he started running and kept it  for two years from then on, never quitting. ”I have to find something painful to get rid of my present pain. ”He turned to running by chance , finding the solution.

At the first month, he felt like giving up almost every day because he was suffering from both mental and physical bitterness. It always takes a long time to set up a new habit, especially when it comes to a sport which tends to make you exhausted , uncomfortable and even hurt. He told himself again and again that the only way to escape from this is to carry on. And he made it.

Changes happened. He was once so frustrated , depressed and self-abased and even felt that it was the end of the world when he just broke up with his girlfriend. Having ran for 3 months, he gradually realized that he could control his emotion and focused on himself while running. It was a relief that nothing could distract him from running and he wouldn’t be driven by anything except himself. “There isn’t anything in my mind when I was running. Just RUN,RUN and RUN.”

He gradually obtain more and more from running, which , however, doesn’t mean that everything goes well. He started to be bothered by sports injury, which plagues thousands of runners. Hip, knee, ankle, none of his joints in leg are in condition. The wicked hurt once woke him up almost every night, but he still carried on.” My friends, my mother, even my doctor are trying to persuade me to give up, but I can’t .If I did, all my previous struggle were in vain”, said him. He took medicine , did vast muscle  training, investigated the most proper posture to protect joints. Thank goodness, he is getting better now.

“Self-confidence is one of the best things running brings about to my life, because  I can overcome all the difficulties from running which is such a big challenge to the majority of people .The feeling of self-control is so great. Besides that, I have acquired perseverance, level-headedness, concentration by running. No matter how large the cost is, it is worth it.” he said.

He is still running on the way, never halting. He has already registered for the Marathon which is going to be held next month in Beijing, China. Best wishes.

picture credits:taken by Yue li (writer)

FAQ about running for new runners

1. Q: What would be the appropriate time span for those who just start running practice?

A: In the first of week of running, 15min would be appropriate. You can extend the time span after that.

2. Q: But what if I cannot even keep running for 15min?

A: Don't worry. Most people cannot keep running for that long at first. In other words, it is normal. Here is the suggested running practice phases:

Phase 1:

Goal: In this phase, new runners take a rest of walking for 1min after running for 10min every time  in order to become runners who are capable of running for consecutive 45min. After the phase shown as follows, most people can run for 3 miles.

Week	Walk (min)	Run (min)	Repeated Times	Total Time
1	1	1	7	14
2	1	2	5	15
3	1	3	4	16
4	1	4	4	20
5	1	5	4	24
6	1	6	4	28
7	1	7	4	32
8	1	8	4	36
9	1	9	4	40
10	1	10	4	44

Phase 1:

Goal: In this phase, manage to get rid of walking and become capable of running 60min consecutively. After this phase most of people can run for 5 miles.

Week	Walk (min)	Run (min)	Repeated Times	Total Time
1	1	15	3	48
2	1	15	3	48
3	1	20	3	63
4	1	20	3	63
5	1	30	2	62
6	1	30	2	62
7	1min Walk + 40min Run + 1min Walk + 18min Run (=60min)
8	1min Walk + 45min Run + 1min Walk + 13min Run (=60min)
9	1min Walk + 50min Run + 1min Walk + 8min Run (=60min)
10	60min Run

3. Q: How often and how far should I run?

A: I suggested that new runners run three or four times a week. In addition, I would suggest taking a rest for the next day after running to provide time for your body.

I did not mention the running distance on purpose because new runners should not focus on the speed of running, otherwise it would bring about risks of damage.

4: Q: I am afraid of giving up. How can I be a runner persistently?

A: a. Find a running mate and encourage each other when it is getting difficult.

b. Participate in a running competition. With the goal and entry fee, you can make it.

c. Keep running in the first three weeks. After three weeks, running would have become a habit of yours and things would become much easier.

d. Write running diary on your blog and gain support from other people and in surprise, you will find a lot of strength from it .

Run, now!

This is a blogger  about  running.In my view,running is not simply a  sport.It’s a spirit,a living style and ever a belief.More than one excellent runners tell me that when you go back to your life after a  long running,many changes happen,such as how you feel about your fresh body,your old ways of thinking,your bad habits ,even your attitude to the world.In this blogger.

You can get both the information you need and the exciting things you’ve never heard before about running,such as how to prepare before running,recommended ideal running places,something marathon ,great runners stories,how to deal with running injuries,the best body postures to protect your joints and muscles ,how to stick to running during your life when you feel like giving up.

This is something about me.I 'm Yue Li from China and will be  here for one semester as an exchange student.I've had an internship in a  university press as an academic editor to assist the professors in editing and publishing their works.After I go back to China I will get my master's degree and start  hunting for a job.Actually I'm not sure whether I will find a job concerning mass media or not  since nobody knows what will happen in the future after all ,but trying to learn something is always helpful.

I'm still learning English hard so please let me know if I make any mistakes.I hope the experience of studying abroad and as well as studying in this course is going to be unforgettable in my life. I really want to make friends with you guys!Make comments on this post whatever you want to communicate with me.

Even though you are a new runner,that’s OK!Follow the blogger and run now!