All posts tagged with: tips

1. 

   Photo credit: Jay Minter

   Don’t compare yourself to other runners.

2. Do make sure you get lots of rest between running work-outs. Rest days are very important.
3. Do get plenty of sleep.
4. Do listen to your body. Ignoring pains or aches can lead to bigger injuries.
5. Do hydrate throughout the day and after training runs.
6. Do not wear any cotton. Always choose technical fabrics.
7. Don’t wear the running shoes you’ve had in the closet since high school. Get a gait analysis and shoe fitting from a trained professional.
8. Do vary your training with elevation, distance and pace. It’ll keep you from getting in a rut and make you a stronger runner.
9. Don’t forget to fuel your body. Eat a healthy diet filled with protein, carbohydrates, coloured vegetables, and fruit.
10. Do not wear other runners medals. Medals are the hard-earned right of the finisher celebrating their achievements.

Photo Credit: Jay Minter

With a little common sense and taking some precautions, running outdoors can be quite safe. Here are the top 15 tips for runners to protect themselves and to be safe:

1. Carry identification. Carry your name, address, a friend or relatives telephone number and your blood type on the inside sole of your running shoe or tied to a lace. Include other relevant medical information.

2. Carry a quarter for an emergency telephone call.

3. Do not wear jewelry.

4. Make sure your friends or relatives know your favorite running routes. Leave the routes written down somewhere. If possible, inform someone of which route you are running.

5. Run in familiar areas and alter your route pattern. Know the location of telephones, businesses and stores on your routes.

6. Avoid unpopulated areas, deserted streets and overgrown trails. Especially avoid unlit areas at night. Run clear of parked cars and bushes.

7. Stay alert. The more you are aware, the less vulnerable you are.

8. Do not wear headphones. Use your hearing to be aware of your surroundings.

9. Ignore verbal harassment. Use discretion in acknowledging strangers. Look directly at others and be observant. Keep your distance and keep moving.

10. Run against traffic so you can easily see approaching automobiles.

11. Wear reflective material if you must run before or after dark.

12. Use your intuition about suspicious persons and areas. Call the police immediately if something happens to you or if you notice anything out of the ordinary during your run.

13. Carry a whistle or noisemaker. Some runners carry pepper sprays in case of dog attacks.

14. Look directly at others and be observant, keep your distance and keep moving.

15. Run facing traffic so you can observe approaching cars

With less than a week away until the 2013 BMO Vancouver Marathon, both half and full marathoners are making final preparations for race day on Sunday, May 5. Here are the 13 most important things all participants and spectators need to know:

1. Power of Blue. Show your BMO debit or credit card at the race expo and get blue carpet treatment for race package pick-up. Race Package pick-up is located in Canada Place at the Vancouver Convention Centre East, Hall C
   1. Thursday: May 2, 2013 4:00pm – 8:00pm
   2. Friday: May 3, 2013 11:00am – 8:00pm
   3. Saturday: May 4, 2013 10:00am – 6:00pm
2. Register for live race results. New for 2013, runners can have their results tracked in live time using Sportstats. Sign up starting Thursday, May 2, 2013.
3. Have your friends go to one of the 13 participating Starbucks locations along / near the race course to pick up an official cheer sign, write a message, and cheer on the marathon partipants on race morning.
4. Wear blue and yellow. Participants are encouraged to wear blue and yellow, the official colours of the Boston Marathon, to show their support for the recent tragedy.
5. Take transit. Inside your race package you will find a complimentary Translink pass to get you to the start line at QE Park. Transit will  have increased frequency to get participants and spectators to the start-line on time.
6. Start line corrals. There are five corrals at the start line. There are 5 corrals for the marathon (8am start), with 5 distinct colours, and 5 corrals for the half marathon (7am start), with 5 distinct colours. Enter your designated corral, based upon your expected finish time. Corrals will be released in waves, timed for natural breaks at Oak Street where race organizers are required to allow traffic to pass through at specific intervals. Timing mats at Oak Street will adjust your chip time should you be stopped at Oak Street.
7. Nutrition on course. This year PowerBar will be the nutrition on course with two gel stations and two power blast stations. Gatorade will also be available at most hydration stations, located at most mile markers.
8. Pace Bunnies: Pace Bunnies will be offered for the following finish times: 3:30, 3:30, 3:35, 3:40, 3:45, 3:45, 3:50, 4:00, 4:00, 4:15, 4:15, 4:30, 4:40, 4:45, and 5:00. The Running Room pace bunnies will be running 10:1’s (run 10 minutes, walk 1 minute).
9. Spectator hot spots. There are a number of locations outlined on the new course map suggesting the best location for spectators. Ask your friends and family to head to one of those locations to cheer you on and tell them to bring encouraging signs and noisemakers.
10. Out-and-back on Blanca. In 2013, the marathon route has a new out-and-back located on Blanca Street, replacing the out-and-back that was in the Spanish Banks parking lot in 2012. The almost 1km add-on allows the finish line to be adjusted and the marathon to be at the official 42.2km length.
11. Finish line moved. The finish line will now be at Bute and Pender. The change was made so participants can see the finish line when they veer on to Pender Street at the end of the race, bringing more energy and excitement to the finish zone.
12. Whole Foods for finishers. All half and full marathon finishers will receive a special lunch from Whole Foods after they collect their medal at the finish line. Bagged lunches will include a Powerbar Protein bar, Kettle Chips, banana, Sunrype juice box, Sunrype fruit to go fruit leather, Kind bar, Mary’s crackers, and almond butter spread.
13. Street Festival. After the marathon, meet up with friends and family and enjoy the afternoon at the Street Festival.

Hurray! It’s race week. After 17 weeks of training it all comes down to the big day. Hopefully you have made it through training with little or no injuries, or you’ve taken some time off to recover. Remember to get lots of sleep this week, start carb-loading by Wednesday evening, make healthy eating choices, and drink lots of water. If this is your first marathon, or if you’re a veteran, here are some important tips for race day:

1. Wake up early. At least 3 hours before the race so you can hydrate, have breakfast, and arrive at the start line without being rushed. Suggested breakfast: 1 cup of oatmeal with honey, banana, and a 30 oz sports drink.
2. Wear your training gear! Remember, don’t try anything new race day. Wear the same shirt, shorts, socks and shoes that you wore during your training on race day. Remember to use lots of Body Glide.
3. Make sure you have your timing chip on your shoe and your race bib on your shirt before you leave the house. Also make sure you bring your ID, medical card, $20 cash / credit card, hydration belt, and nutrition.
4. Arrive at the marathon start area one hour early. Go to your corral and gear check 30 minutes before start time. Use the washroom. Be ready and in position 5 minutes before start time.
5. Focus on your goal. Set three goals: to cross the finish line, the time you tell your friends that you expect to finish, and your whisper time. Your whisper time if the time you quietly tell yourself as you approach the start line.
6. Listen to your body. It will tell you when it needs nutrition, hydration, when you need to slow down, or when you can speed up. If the pain becomes unbearable, take a walk-break, but keep going. You may need to stretch along the route, especially if it’s a hot day and you become dehydrated.
7. Start off slowly. Most runners make the costly mistake of leaving the start line too quickly. This causes burn-out early in the race. Check your pace 1km into the course; you should be at your exact pace time, otherwise, adjust your speed.
8. Take your walk breaks. If you trained with 10:1 or 20:1 walk-breaks, use them on race day too. Again, nothing changes race day. It’s like any other training run, except today you get a medal at the end of your run.
9. Take advantage of hydration and nutrition stations. Get a drink and fuel your body. 42.2km is a long ways to go and your body needs the energy to get there. Once depleted, it’s almost impossible to boost energy or hydration levels mid-race, so stay on top of it.
10. Upright and standing! Remember, as you approach the finish line to give your biggest smile and throw your arms above your head. You want to show the crowd you are a confident marathon runner and to have a photo finish that you can treasure for the rest of your life. Don’t worry about stopping your pace-watch – do that when they are putting the medal around your neck.

After you’ve crossed the finish line, keep walking, catch your breath, and get a drink of water. Take a moment to recall the great moments of your race. Enjoy the time of being together with other marathoners, friends, family, race organizers and volunteers. Celebrate your success and proudly wear your medal the entire day!

With the marathon less than two weeks away, it’s time to start thinking about race day, and everything you need to do to prepare for the big day. The night before the big race you’ll be full of emotions, nervousness, excitement, and more. The most important thing to remember is not to try anything new on race day; stick to everything you’ve been doing during your training and you’ll have a great run.

The definitive pre-race checklist for marathon runners:

1. Pick-up your race package. Try to get your race package as early as possible to avoid the last minute frenzy, which can increase your stress level. It’s also important when you pick up your race package to confirm your name/bib number and that you are seeded in the right corral.
2. Know the course. Study the course map so you know where there will be water, electrolyte, gel, aid, and washroom stations. Know where there are hills. Even better, drive the race route so you can visualize your run so there are no surprises.
3. Check the weather. Weather will play an important roll on race day – from how much hydration you’ll need to the type of clothing you will wear.
4. Prepare your gear. Charge your pace watch and iPod, have the Band-Aids and Body Glide ready to go, and grab your sunglasses. Pin your race bib to your shirt and attach the timing chip to your shoe. Load up your hydration belt with water, ID, emergency contact information/medical card, cash, gels, and hydration. You’ll be in a hurry race morning and you don’t want to forget anything! Remember, don’t change anything on race day – stick to the gear you’ve been training in for the last 17 weeks!
5. Follow your nutrition plan. Carb-loading should happen starting 5 days before the race. The night before should be a lighter meal. Stay away from alcohol, deep-fried and fatty foods, and refined sugar. Stick to whole grains, fresh fruits and vegetables, lean protein, and pasta. Add an extra of extra salt to every meal because your body will need it on race day.
6. Encourage friends and family to come. Seeing people along the race route is exciting. Try to get them to bring signs with inspirational or humous messages like, “Run Like You Stole Something”, “Worst Parade Ever”, “Don’t Stop, People Are Watching You”, “Keep Going, You’re Almost There”, “Way To Go [Name]”, etc. Cowbells and noise makers are also welcomed.
7. Get extra sleep. The most important sleep is two nights before the race. You want to try to get nine hours of sleep. Most likely you’ll be too excited or nervous about the race the night before that you won’t sleep as well, plus you have to get up early to make it to the start line.
8. Set the alarm clock. Sounds obvious, but you don’t want to sleep in. Keep your mind at ease and set two alarms or have a friend call you to make sure you are up at the appropriate time on race-day morning.
9. Relax! Have a bath, watch a movie, or search for funny videos on YouTube. Do whatever you can to take your mind off the race and to enjoy the quiet evening.
10. Know your post-race strategy. Clearly communicate the night before where you’ll be meeting up with friends and family at the finish line, especially at larger races. See if someone can bring a bag with your dry clothes to change into, water, and post-race nutrition. Know how you’ll get from the finish line back home or to the hotel, especially knowing larger races won’t be accessible by car.

Remember, many things can happen on race day that you may not expect, or are out of your control. Stay relaxed, be in control, and put trust in your training.

Congratulations on completing almost four solid months of dedicated training! It’s am impressive feat. The next two weeks is the final push to the start-line, and it is an important  time for marathon runners; it’s called tapering.

“Tapering is the fine art of rest,” explains Running Room founder and CEO, John Stanton. “The more you rest the final week the better you will run on race day.”

More than just rest, this time period is also used for mental preparation, allowing the body to repair itself for the big race, and to store valuable fuels for race day.

Keep focused on maintaining the daily intake of carbohydrates, especially in the final five days leading up to the marathon. If you prepare correctly throughout the week, carb-loading the night prior to the race isn’t as critical. Also keep in mind to decrease your meal portion size and quantity of snack because your body is burning less calories because you are running less distance.

“You have passed your test during the miles of training, race day if your graduation day,” said John Stanton, encouraging marathon runners at the end of their training program.

The secret to tapering is to do all runs relaxed and easy. Runs should keep your legs loose with a couple of easy accelerations to remind you of how it feels to run fast. If you have anxiety of the upcoming race day, use it positively during your remaining training runs.

Keep positive and stay focused throughout the taper period. Recite these words if you are ever in doubt of your training:

I am strong. I am fit. I can do it! I see myself crossing the finish line with a smile!

Here are five important tips to remember during the taper period:

1. Stick to the training schedule. It’s temping to do additional training, but trust the schedule, the hard work is behind you and it’s time to let the body rest and recover.
2. Drink an extra glass of water each day, to help flush the body of toxins.
3. Eliminate all fat from your diet. Stay away from deep fried foods, ice cream, refined sugar, and alcohol.
4. Reduce caffine intake. In the week leading up to race day, try to eliminate all coffee, energy drinks and pop.
5. Take advantage of the reduced training time to get extra sleep. It will help the body heal.

During the tapering period, you may experience what is called phantom pain.

Phantom pains are when you sense the feeling of pain, but you cannot clearly distinguish if it really hurts or not. What’s actually happening is the tissues are repairing themselves on the microscopic level, causing muscle twitches and sometimes muscle cramps. With less running and more time to think about the marathon, there is increased noticed of aches and pains, which we would typically ignore, but during taper, these sensations are exaggerated to the point of insanity.  To help with phantom pains, it’s important to continue with regular Epsom salt baths and to visit a massage therapist.

Photo: Running Room

Getting outside for a run should be fun and enjoyable. However, there are plenty of things that can go wrong. Understanding basic safety is essential for every runner. While some of these tips may seen too basic or strange to some people, the are all to poignant to others.

1. Carry Identification. Keep a copy of your drivers license, health/insurance card, medical information, blood type, and list of emergency numbers in your running belt or inside your running shoe. Keep it in a ziplock bag so it stays dry. If you’re ever in an accident or emergency situation medical professionals need to know whom you are and how to take action.
2. Spare change. Keep a few dollars of spare change in your running belt. It may come in handy if you need to make an emergency phone call or take a bus if you cannot finish your run.
3. Know your run route. Run in familiar areas and alter your route pattern. Know where you can get help along your route. Inform a friend of family member know your run route.
4. Avoid unpopulated areas. Deserted streets, overgrown trails, unlit areas, parked cars, and bushes are all places danger can lurk for unsuspecting solo runners.
5. Don’t wear headphones. When running along, or in a group, it’s important to know what is going on around you and to be able to hear warnings of danger.
6. Ignore verbal harassment. If a stranger begins being verbally aggressive, keep moving; use discretion when acknowledging strangers. Keep your distance.
7. Go against the flow. Run against traffic so you can easily see approaching cars and bicycles. Always use the sidewalk whenever possible.
8. Stand out. Wear reflective material and bright coloured clothing. Avoid black and other dark natural colours that will make you blend in to the background, especially at night. Use headlamps at night.
9. Carry a whistle. If you ever need help, or call attention to a situation, a whistle, or other loud noise maker will come in handy.
10. Call the police. If you see something suspicious, let the authorities know so they can investigate.

Photo Contributed

As the marathon draws nearer, training shifts from strength to speed. At this point, the body has received a sufficient amount of strength training to endure a marathon, and now it’s time to work on increasing speed, to help meet personal finish times.

Of all the training (endurance, strength and speed), speed training is the fastest to lose (inside of two weeks), so it’s always done towards the end of marathon training, just before the race. It improves coordination and the ability to run faster than your current comfort level.

“High intensity, speed training runs are best done as intervals,” explains Running Room’s founder and CEO, John Stanton. “Speed training is high quality running, and requires 85-95 percent effort of your maximum heart rate.”

For successful speed training, intervals should be short and fast. Runners should start with a two-minute interval.

“Your heart rate should recover to about 120 beats per minute (BPM), after 1-2 minutes of rest before starting the next interval,” said John Stanton. “Keep the speed session to once a week; any more will fatigue your legs and compromise your long run.”

Speed training sessions should include a warm-up and cool down run, along with stretching. Disciplined training sessions will prevent injury.

Photo contributed

When it comes to anal sex in a gay relationship, there are two roles. Top and bottom. The top is the person who is penetrating, and the bottom is the one being penetrated. For the top, there’s not a lot of prep work that goes into getting ready, however, it’s a whole another ball game for the bottom or someone who is versatile.

Being a bottom and having anal sex takes time and preparation. Here are a few pointers to help understand the fundamentals of having anal sex:

Personal Grooming

Just as you would spend time choosing the right underwear and brushing your teeth, a bottom needs to pay attention to personal grooming. If you prefer to trim and shave, do it the day before. Shaving and waxing can cause nicks and tears in the skin, which could expose you to infections or diseases. Most guys have a weekly body-grooming regime so they are always ready to go with minimum effort.

Preparation

Every bottom has their preferred way of preparing for anal sex. Some prefer to douche or use an enema, while other prefer to soak in a hot bathtub. Whichever your preference, it is important to clean the anal area. It’s not recommended to use soap directly on the anus at any time because it can cause irritations to the mucus membrane.

Relaxing

Being relaxed is the key to enjoyable and pain-free anal sex. Many bottoms complain that it hurts. This is because they have not relaxed their sphincter. It’s incredibly important for your partner to be patient during this time. Foreplay often helps relax.

Lubrication

There are two types of lubrication that are preferred for anal sex; water based and silicon based. Water based lubricants are easy to clean and will not stain. Silicone based lubricants last longer and aren’t as sticky. Lubrication makes penetration easier and more enjoyable. Avoid oil-based lubrication because it breaks down latex condoms.

Safety and Clean-up

Condoms are strongly recommended for anal sex. Condoms reduce the risk of sexually transmitted diseases and making cleaning up a lot easier afterwards.

And it’s not just gay men having anal sex these days either. Many hetrosexual men experiment and enjoy anal sex with their female partners. It’s more common today because people are comfortable in experimenting with their sexuality.

So go on, now that you’ve got the information, give it a try!

Photo credit: Big White Ski Resort

Downhill skiing and snowboarding is thrilling adventure. You can whisk downhill, carving up the snow, dash in-and-out of the trees, fly over jumps, and sink waist deep into powder snow. If you’ve never tried downhill skiing, or it’s been a few years since you’ve been on skis or a snowboard, here are some tips on what you need to know:

1. Instead of purchasing new skis, boots, poles, and other ski gear, plan on renting. You’ll want to try out the sport to make sure you enjoy it before you lay down the cash to own your own. This way, if you decide it’s not for you, you haven’t laid down a huge financial commitment.
2. Register for a beginner lesson. Most ski areas and resorts offer a learn to ski program taught by certified instructors. In a two-hour ski or snowboard lesson you’ll learn the basics of how to go down hill, turn, and stop. This short lesson will take the frustration out of learning on your own or from a friend and allow you to enjoy the rest of the day out on the mountain exploring the green runs.
3. Dress warm and in layers. Mornings can be cool on the mountain so you’ll want to dress warm, but as the afternoon sun comes out, you’ll warm up and want to shed a layer or two. Wear a toque, gloves or mitts, a scarf, warm jacket, turtle neck, base layer, long johns, snow pants and warm socks. Stay away from cotton because it absorbs moisture and doesn’t breath. Do not wear jeans because they don’t allow flexibility into your legs, which will be working the entire way down the hill. If it’s sunny or foggy, wear goggles or polarized sunglasses.
4. Learn with a friend. Learning to ski or snowboard with a friend is more enjoyable, especially when the lesson is over and you can spend the rest of the day on the mountain. Take photos of each other learning to ski/snowboard and at safe stopping points on the mountain such at the top of the chairlift, the village centre or at the run signs.
5. Stick to beginner runs. Beginner runs are commonly marked with green circles on mountain maps. Green runs are the easiest runs; they are wide and gentle. Experienced skiers and snowboarders know to watch out for beginners and will leave plenty of space. Blue runs are more challenging; they aren’t as wide and often have rolling hills, bumps, and more trees. Black and double-black diamond runs are the steepest runs and are very narrow. These are for experienced skiers and snowboarders who know how to navigate difficult terrain.
6. Make a weekend out of it. Going for a ski weekend is a lot of fun. After a morning of lessons and a day on the mountain enjoying a number of runs, you can sit back and relax on a patio for après ski (drinks), followed by dinner at an on-mountain restaurant, and a hot tub to relax your aching muscles.

It’s that easy! Following these simple tips will help make your first time fun and gear you into a life-long skier or snowboarder.

Big White Ski Resort, located 56km (35mi), south east of Kelowna, BC, in the Thompson Okanagan. It’s a great resort to learn how to ski and snowboard. There are lots of affordable accommodation choices, fantastic spring skiing conditions, certified instructors, and have a wide-range of dining options. Central Reservations has spring skiing packages that include free lift tickets and ski-in/ski-out accommodations starting at $51 per person – call 1-800-663-2772 for details.

Photo credit: Big White Ski Resort

Contest

Enter now for a chance to win a ski vacation package to Big White Ski Resort! Package includes two nights accommodation and two days of lift tickets for two adults^*.

There are five ways you can enter. Each entry counts for one vote.

1. Tweet: Wow! I might be headed to @BigWhite to learn how to ski! Why? Check out @br_webb’s blog: http://ow.ly/jlT2S #SkiAtBigWhite 
   
2. Leave a comment on this blog post describing why you want to learn how to ski or snowboard at Big White Ski Resort.
3. Share this blog post on Facebook and leave an additional comment on this blog post confirming you have shared on Facebook.
4. Subscribe to myWebbSite.ca and leave an additional comment on this blog post confirming you have subscribed.
5. Follow @br_webb on Twitter and leave an additional comment on this blog post confirming you are a new follower.

Contest closes at 5:00pm PST, Friday, March 29, 2013. One random drawn winner will be announced on this blog post on or before Saturday, March 30, 2013. Read the complete contest rules.

^*Package includes two nights accommodation at a Hotel at Big White and two days of alpine or nordic skiing. Lessons are not included. Valid Sunday through Thursday only. Package expires April 13, 2013.

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This contest is now closed.

Congratulations Leeann Froese, you are the lucky winner of a trip for two to Big White Ski Resort! 

Thank you to everyone who entered by sharing on Facebook, twitter, and subscribing to myWebbSite.ca. Please keep watching for more contests coming soon.

Training for a marathon is a huge commitment. Running five days a week for four months can tire on the body, relationships, emotions, sex drive, and interest in the sport. Although the types of training are different each day of the week, and change in distance and style over the training program, running is very repetitive. The body needs cross-training for multiple reasons.

The most important reason for cross-training is injury prevention. Many runners, beginner to seasoned veteran, experience injuries, which can be prevented by cross training. Cross training is both cardio and strength training.

Here are five great cross-training activities that runners will benefit from:

1. Yoga – perfect for stretching tight muscles and relaxing the entire body. From zen to flow, and especially hot yoga, all types are good. You can do yoga at home or go to a yoga class at a studio.
2. Biking – Much like running, biking is a repetitive movement of the lower body. Biking requires the use of different muscles to fire at different times. Building strength.
3. Swimming – An ideal full-body workout including upper body, back, core and lower-body. Aside from yoga, swimming is the lowest impact cross-training exercise.
4. Weight Lifting – No one said you have to lift as much weight as a professional body-builder, but runners really need to work on upper body and core strength. Weights build valuable muscle that is burned during long runs. Focus on chest, back and core strength exercises. This is key!
5.  Rowing – Rowing machines at a gym are a perfect alternative to running, especially when experiencing running injuries. Rowing machines work the back, core, chest, arms, and lower body.

Instead of worring about getting an injury during training or on race day, try these preventative measures. Cross training should be done 2-3 times per week. Use rest-days and lower-intensity training run days for cross-training activities.

All training regiments use the same foundation – stress and rest. Stress builds muscles and makes the body stronger, while rest provides valuable recovery and prepares the body for the next phase of stress.

Long distance runners, those who run half, full or ultra marathons, need active rest. Active rest is a short period where the runner continues to move forward, but at a brisk walk pace. Most long distance runners will run for 10 minutes and take a 1-minute active walking break. 20:1 walk breaks are recommended for runners that have a faster pace and train at higher intensity.

“This active rest helps flush lactic acid out of the system,” explains Running Room’s founder and CEO, John Stanton. “As we approach our anaerobic threshold, 85 per cent of our maximum heart rate, our body starts producing lactic acid. This leaves us heavy-legged with a queasy stomach.”

Walk-run combinations reduce and dissipate lactic acid build-up in the muscles. The cycle distributes the workload to various muscle groups, delaying fatigue and improving running efficiency.

Fast walk breaks also allow the lower body muscles to enjoy some subtle stretching. This seemingly small stretching provides huge results. It provides the muscles with improve range of motion.

In addition, walk breaks are perfect for getting a quick sip of water or electrolytes, or for having nutrition – all which help fuel the body.

“Walk breaks prevent a slow down in the long run, keeps the pace consistent, and minimizes injuries,” said John Stanton. “Walk-run combinations should be done both on the long-run training days and on race day.”

Photo Credit: Jay Minter

Hill training is an essential part of preparing for a marathon. It builds strength and resistance. It’s been used by runners for decade to increase endurance, speed and strength.

“Find  hill about 400 metres in length, with an incline of 8-10 percent,” said Running Room owner and CEO, John Stanton, recommending the ideal type of hill for training. “Prior to starting the hill session, include a warm up of easy running and light stretching.”

Hill training should be a consistent effort maintained throughout the session, rather than focusing on the pace of the hill. Perfecting running form is critical.

“Keep your chest up and out, with your breathing relaxed,” coached John Stanton. “Your arm movements in rhythm with that of your leg turn over rate. Keep your eyes focused on the top of the hill, just as they would be focused in front of you on a flat stretch.”

Shorter strides should be taken as the incline gets steeper. Throughout hill training you will learn how to pace hills, which builds lower leg strength.

“Think of hills as speed work in disguise,” joked John Stanton. “You build strength and character both useful on race day.”

Last week, gay porn star, Shane Frost, shared thoughts on working in the porn industry. This week, Shane has advice for guys who are interested in getting into the industry, and want to know where to start.

“I really believe that one needs to have a good personality and a good head on their shoulders to make it in this business,” Shane explained. He also suggested that hiring a good agent can really help beginners and can hold your hand until you get to know the ropes.

“This is a tough, cut-throat business, especially when the cameras are off,” Shaned warned. “If one is not careful, they can get lost in it all REAL quick.” It’s solid advice, one that others, including Jayden Grey, have cautioned against before.

Shane has seen plenty of guys who may look hot with their six-pack abs and bulging biceps, but says that many don’t make it past their first year or two because they lack a good personality and common sense.

“I’ve been lucky to have a great boyfriend for almost four years that has kept me grounded and true to who I am as a person,” Shane said describing his success in the industry. “In a nutshell, stay true to yourself and who you really are. Don’t let fame, money, or whatever it is change who you are.”

Great advice Shane!

If you could ask a gay porn star for advice, what question would you ask, and who would you ask? Leave a comment below on this blog post.

An important part of long distance running is having perfect running form and controlling your breathing. Running tall and relaxed will improve your running form.

Running upright and relaxed is the best running position. Your head, shoulders and hips should be over your feet, making it easier to move your whole body, and improves your breathing. Strong ab muscles will help maintain form; sit-ups and planks can help improve core muscles.

Hold your shoulders back and relax your body. Imagine a string attached to the centre of your chest, leading you up the hill. Shift your hips forward to keep your alignment and posture correct.

Leading with your knees will keep your alignment correct and prevent over-striding. Pushing off from the ankle with short fast steps is the proper motion; it should feel like a shuffle.

Breathing can increase speed and efficiency. As your pace increases it is common to take shorter breaths, similar to gasping. Breathing should come from deep in the belly, not from the upper chest. Focus on exhaling; the inhale will happen on its own. Over time, breathing will feel more natural and comfortable.

A few weeks ago, founder and owner of FabScout Entertainment, Howard Andrew, shared some great tips and advice on what recruitment agencies look for in new models who are interested in getting into the gay porn industry.

If you are going to get into the industry, and if an agent or studio decided they are interested in working with you, a question that comes up almost immediately is if you are a top, bottom, or vers.

What makes a good top?

“Someone who is genuinely a top,” Howard replied. “Not a faker and not a person with a small dick either.”

It’s can be very obvious on set if you claim to be a top and then not be able to get hard or aren’t interested in playing that role. It’s a bit investment to shoot a scene and expectations are high that you can perform when the direction calls “Action!”.

What makes a good bottom?

“Someone who likes it and can take it,” Howard summed up in just a few short words.

It’s also difficult to pretend to be a bottom. If you can’t relax or get into the role, it can delay or totally ruin a day of shooting. Howard also said it’s important for a bottom to be able to stay hard throughout the scene.

Endurance. Strength. Speed. Consistency.

These are the fundamentals of running that will help get any marathon runner through the 42.2km (26.6 mi) course on race day. During the 17 weeks of training for a marathon it is important to condition the body in a variety of running disciplines so come race day you will have the confidence knowing you have what it takes to get to the finish line. The hard days of hill, tempo, speed, and long runs are challenging, and the easy days provides rest and regeneration.

Here is a breakdown on the key types of running that help prepare long distance runners to run a marathon:

Long runs

The foundation of marathon training. The long, slow run provides a gradual build-up of endurance and stamina at a consistent pace. The steady runs help build strength at a slower pace. The long run is run about a 1 – 1 ½ per mile slower than your planned marathon goal pace. Pacing is a critical aspect of successful running, because the goal is to maintain the desired pace for the entire race.

Tempo Runs

Used to improve speed and pace. The tempo run simulates conditions on race day. Tempo runs are done at a steady pace, just over the lactate threshold. The increase in lactate tolerance allows the body to continue to exercise with high levels of lactate in the blood, and improves the ability to run faster with the same amount of energy. Tempo runs use carbohydrates for energy, which burns more calories with higher intensity. Runs should be at 85% of maximum heart-rate, equivalent to the point which speaking becomes difficult.

Hill Repeats

Hard runs up and gently coasting down hills repeatedly improve form and cardiovascular and muscular strength. Maintain a consistent effort rather than pace on the hill.

Fartlek

Final stages of training to change from training pace to race speed. Change of pace runs of various distances to build determination, strength and speed.

Speed

Intervals to increase speed for race day. Dash runs at 1 to 1.5 minutes faster than race day pace, pushing beyond discomfort zones, while maintaining perfect running form. Speed training is high quality running requiring 85% – 95% percent of maximum heart rate.

Rest days are equally important as training days. It allows the body to rejuvenate and recover from the stress that comes from training and helps prepare for the next build up.

Preparing for a marathon is no small feat. It takes time, dedication, patience, and a lot of training. Running a marathon is one of the greatest satisfactions a person can have and it is a huge personal achievement.

Training for a marathon is a journey that will prepare you both mentally and physically. You will discover the balance of stress and rest. The small and simple changes will have a huge impact on your health, fitness and quality of life.

Over the course of the next 17 weeks, every Monday on myWebbSite.ca will be focused on preparing long distance runners to complete a full marathon. To be successful, you must follow a dedicated training schedule, take the training seriously, and follow the guidance of the program.

You’re not alone. Together with John Stanton, CEO and founder of the Running Room, we will help guide you through your training, providing valuable tips, practical advice and provide the motivation you need to get to the start line. Watch for posts on motivation, nutrition, how to train injury free and reviews of running gear.

If you haven’t done it already join your local Running Room marathon training clinic.

Goodbye 2012 and hello 2013! Here are 20 tips to help you easily cut calories in 2013 so you can look your best!

1. Easy on the baking. Many baked goods have high amounts of oil and butter. When doing your holiday baking, try using applesauce, prune puree or bananas as natural alternatives.
2. Lighten up on the chocolate. If the recipe calls for chocolate chips, coconut or other added extras, just 10-15% less, or try substituting with a healthier option like cocoa powder.
3. Low-fat milk. Yes, there’s such a thing and it can save a lot of unnecessary calories. Skim milk is a great low-fat option to use in shakes, baking and cooking.
4. Replace the butter. Instead of always using butter, try healthier fat substitutions including olive oil, light cooling spray, or fat-free margarine.
5. Reject the ranch. Dressing that is. Salad dressings can easily add 100 calories to any green salad. Instead use fresh cracked pepper, lemon juice, low-fat cottage cheese or a light vinaigrette.
6. Forget the sour cream. Many items are served with fat-filled sour cream or high-fat mayonnaise. Try going without; you probably won’t even notice it. If you really feel the need, try fat-free Greek yogurt as a replacement.
7. Refrigerate the fat. When making gravy from scratch, chill the gravy in the fridge. When it gets cold, the fat solidifies on the surface and is easily skimmed off. Reheat and serve!
8. Switch the dip. Instead of ranch dips packed with fat and extra calories for crackers or fresh vegetables, choose low-fat options like humus or low-fat guacamole.
9.  Select lean meat. Turkey and fish are great low-fat and lean meat options. If you choose canned tuna, and good on you for doing that, then go with tuna packed in water, not oil.
10. Trim the fat. When making chicken or other meats, trim off excess fat before cooking and remove the skin and other fat before eating.
11. Replace cooking oil. Instead of pan frying with butter or oil, use low-calorie Italian seasoning.
12. The fifty rule. Half your plate (50%), should be filled with non-starchy vegetables including salads, peas, carrots, and broccoli.
13. Control the size. Don’t load up your plate and prepare to sit down to eat for the next hour. Instead, drink two large glasses of water just before you start your meal and drink additional water while you eat. It will fill you up faster and help your body digest.
14. Careful on the desserts. There are healthy dessert options including angle food cake topped with low-fat whipped cream and berries.
15. Poached fruit. Bake or poach pears, apples or any other fruit with sugar free juice and cinnamon.
16. Spice is nice. So is gingerbread. It’s lower in calories compared to cakes and pies!
17. Replace bubbly with bubbles. Instead of champagne or sparkling wine, try using club soda.
18. Choose lightly. There are lots of light beer options available now, or get cocktails with calorie-free mixers.
19. Hydrate. Reduce the morning hang-over by drinking more water while you consume alcohol. It’ll keep your hydrated and reduce your calorie intake.
20. Keep active. After eating dinner get into the habit of going for a walk, clean the house, or find another activity to keep you moving.

You are what you eat, right? Almost every fitness instructor and coach will tell you that when it comes to diet and exercise its 80% diet and 20% exercise. According to Van Clayton Powel, the author of a new book, You Are NOT What You Eat, we need to spend even more time thinking about what we are eating.

“We’re continually bombarded by advice on what to eat and without a doubt, we should all be eating the most nutritious foods possible,” explained Powel. “But that’s only half the equation. Because it doesn’t matter how nutritious your food is if you don’t digest it. And if you eat in a way that damages your digestive system, you open the door to some very serious complications. So we need to eat in a way that strengthen and enhances digestion.”

Over the holiday season most people are over-consuming food and beverages, which is extremely hard on our sensitive digestive systems.

Here are five easy tips to make it through the holiday season and start 2013 on the right track:

1. Avoid non-stop ‘grazing’.

“Eat as much as you want at one sitting, even if you’re eating for 2 hours. But then give your stomach a break – allow it to finish with that food before adding any more.” How long do you have to wait? “Depends on what you ate, how much you ate, and how strong your digestion is,” says Powel. He suggests what he calls the Belch Test: If there is any smell or taste of food in a belch, food remains in your stomach – don’t eat yet.

2. Minimize fluid intake around mealtimes.

“This is a tough one during the holidays,” says Powel with a grin, who admits a fancy for a certain stout. “But excessive fluids around mealtime can interfere with activity in the stomach and small intestine.” So Powel recommends having only about a cup of fluids around mealtime whenever possible, especially if you have digestive problems.

3. Avoid distracted or stressful eating.

“We tend to eat more calories and chew less when we eat while doing other activities.  Plus, stress basically turns off digestion,” says Powel. The result? Weight gain and strain on the digestive system. He recommends turning off your phone while eating, sitting down in a relaxing setting, and turning off stressful TV programs or video games:  “Watch the football over dinner if you want. But maybe not if you’ve placed a big bet on the outcome.”

4. Minimize late-night snacks.

Our body uses sleep to detoxify, heal, and rejuvenate. If it’s busy trying to digest that leftover-turkey sandwich you snuck in before going to bed, three things happen:

• Healing and rejuvenating aren’t as effective.
• Digestion is compromised.
• We tend to put on weight.

Powel recommends eating your last meal at least 3 hours before bed.

5. Don’t delay the inevitable.

Try to have a bowel movement as soon as possible after the initial urge, recommends Powel, and try to establish a routine of ‘going’ at the same time each day, especially if you have a problem with constipation. “It helps the body set up internal rhythms,” he says, “and also prevents waste from sitting in the bowel for so long that toxins get reabsorbed and the resulting mass becomes dry and abrasive to the lining of your bowel.”