Keeping the pace: How Eliud Kipchoge ran a sub-2-hour marathon

On October 12, 2019, Eliud Kipchoge did what most runners thought to be impossible: running a sub-2-hour marathon. This historic run was made during a marathon in Austria with a record of 1:59:40.2, the fastest record today. According to Steven Rindner, while the feat in itself was inhuman, there are those who insist that this was not a world record.

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The 34-year-old Kenyan runner made the record thanks to an entire team of rotating pace setters, a car that used laser guidance system that indicated the best place to run in the road. According to some professionals, these are advantages that a regular marathon runner would not have. During the run, Kipchoge ran a kilometer for every 2:48 – 2:52.

Kipchoge did not simply breeze through the 26 miles as he felt the pressure of his run. Supported by fans all over the world, even receiving a call from the president of Kenya before the race, Kipchoge brushed aside his pacemakers in what he calls the toughest race of his life.

In 2018, Kipchoge made his best record at the time in Germany, finishing at 2:01:39. The next closest record belonged to Haile Gebrselassie of Ethiopia back in 2008 with a record of 2:03:59.

According to Steven Rindner, the use of technological advancement in sports cannot be avoided. Even if the use of these luxuries disqualifies Kipchoge from any record, it was still his own two feet that crossed the finish line with a record the world will not forget.

A graduate of the University of Delaware and St. John’s University School of Law, Steven Rindnerhas served in various companies across different industries. He is also a fan of marathon running. To know more about Mr. Rindner, visit this website.

Marathon 101: Setting a winning pace

Eliud Kipchoge’s spectacular sub-2 marathon stunned the world. It was one of the most incredible, if not, the most incredible track and field feat ever achieved in history. And while some people may argue its legitimacy with all the technicalities involved, Steven Rindner believes that at the core of Kipchoge’s run was a pace unlike any other before it.

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Completing the marathon in itself is already a feat that not too many people can boast of. To do it in under two hours is something beyond most people’s wildest dreams.

While Steven Rindner explains that Kipchoge’s record may stand for decades to come, runners may still learn a lot from it. As mentioned earlier, one of the main factors in Kipchoge’s epic run was his pace.

But how can a person increase his pace for a run?

Steven Rindner notes that pacing while running is as much mental as it is physical. First, people have to establish a steady rhythm in their heads while running. That consistent beat allows a person to cover vast distances without pushing himself.

Next up, and this is important, especially during races, runners shouldn’t increase their pace during the first half. The early part of the race should be covered through a relaxed speed. When they reach the halfway point or even ¾ for some, that’s when they should run faster.

Read more tips on marathon training by checking out this Steven Rindner blog.

The importance of pace for long distance running

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It’s often been said that in marathon running, pace is everything. While this is an exaggeration, there is still a substantial amount of truth to it. One of the most important skills a marathoner needs to develop is pacing. The best marathoners know this all too well.

How often have we seen a thrilling end to a marathon wherein two or three competitors take over the race in the final half-mile? It’s happened more times than anyone can care to admit, that at the final stretch, marathoners sprint. After all those miles spent running, they wouldn’t be able to have that one final burst without pacing.

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But pacing isn’t just for that final explosion. It’s also important to keep one’s body in tune with the race, throughout the first 90 percent of the marathon. Pacing involves more than just the speed of running. It also includes breathing techniques and mental focus.

Go too fast and the body will run out of oxygen, the lungs will tire out, and the muscles start to cramp. Go too slow and risk finishing last. Pacing is what dictates a marathoner’s performance. There needs to be a natural rhythm with a slightly varying tempo, which marathoners need to adapt, depending on several factors that include the point of the race, the weather, and the elevation of the race location, among others.

Conserve and spend energy wisely. Those are the basics of pacing.

A graduate of the University of Delaware and St. John’s University School of Law, Steven Rindner has served in various companies across different industries. He is also a marathoner. To know more about Mr. Rindner, visit this blog.

How to recover properly after running a marathon

 It’s not every day that you run 42 kilometers. Running a marathon takes months to prepare for, and the toll it takes on your body can be severe. That’s why recovering correctly is crucial for runners if they want to join the next race. Not taking care of your body after a run can lead to structural, fascial, and metabolic problems that can derail your training for months. Here are some steps on how to recover properly after a marathon.

The first thing you need to do after a marathon is to take a bath. Hygiene is important for obvious reasons, but cleaning yourself after a grueling run can quickly hydrate your skin and prevent yeast infection.

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Make sure you have a protein-rich meal and a right amount of sleep after completing the marathon. And as much as you are tempted to take a light jog or a run the next day, save it for the day after that. Your body needs to rest. However, being active on the second day after the marathon is necessary as circulation can do wonders in helping your body recover.

If the marathon was particularly challenging and you feel like you’ve exceeded your limits, it’s a good idea to see an Active Release Technique therapist. While running a marathon, it is possible that certain parts of your muscle groups break down, leaving your body asymmetric in a sense. These therapists can help you regain that symmetry as well as treat other injuries you could have gotten during the race.

A graduate of the University of Delaware and St. John’s University School of Law, Steven Rindner has served in various companies across different industries. He is also a marathoner. To know more about Mr. Rindner, visit this blog.

How To Train For Your First Marathon

So, it’s finally happening: you’re joining your very first marathon, and it’s one of the biggest physical challenges you’ve set for yourself to test those limits or go the distance – quite literally. But how do you properly prepare for a marathon and stay motivated to do well?

Know the different kinds of marathons

The distance may be well-established, but marathons could range from low-key community races to much-celebrated ones that see thousands of spectators. It may be best to choose a marathon that’s close to home, as it will entail running on familiar roads and routes. To identify what you want, run a few shorter races with a friend or volunteer at marathons.

Find the right training plan

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Follow a plan that will help you slowly build up your mileage and endurance while integrating enough rest to avoid injuries. This plan will consider your background and experience and will make room for enough recovery time so as not to get to the finish line beat up (or worse, not get to it at all). 

 

Know the four building blocks of training

Base mileage is about building your weekly mileage over time, such as running three to five times a week. The long run, on the other hand, is done every seven to 10 days to help the body adjust gradually to long distances. Then there’s speed work or practicing intervals and tempo runs to fortify cardio capacity, and then rest and recovery to prevent injury as well as mental burnout.

Have the right equipment

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Choose running shoes that are light, flexible, and comfortable. Go to specialized stores for advice and try on several different pairs. Get high-quality socks, too, for optimal protection. Prevent blisters by applying a thin layer of Vaseline on your feet.

Build mental toughness

Mental preparation is just as important as physical preparation, so build your confidence by achieving good results in training runs and tune-up races. Use maps or see the course for yourself and try to be as relaxed as you can on race day. Have fun!

Steven Rindner is a business and corporate development executive with expertise in media, technology, real estate services, and healthcare businesses. More articles like this on this page.

Should Runners Go Barefoot?

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Is barefoot running worth all the hype? A lot of running enthusiasts have gone from shopping for the best running trainers to wearing nothing at all. Foot and knee injuries are common among runners, and several studies claim that barefoot running puts an end to these. There are also studies linked to barefoot running and better running performance, in terms of speed and endurance. But does it really help?

The Journal of Strength & Conditioning’s latest research finds that shoeless running is not necessarily a better method. What prevents running-related injuries is performing is the correct form.

Barefoot runners step with their forefoot as they stride, and athletic shoe users strike with their heel. Recent studies have shown that those who run without shoes on acquire more stress fractures. However, athletes who use shoes suffer from knee injuries.

Whether people go shoeless or not, new research proves that running can get runners injured whichever path they choose. There is no perfect option, but a biomechanic assessment and other tests can evaluate running form and stride. Running with the right stance and stride will help runners avoid injury. Proper training will improve running performance and decrease risk of acquiring injuries.

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Steven Rindner is a business executive who has experienced working in different industries, including media and real estate. He is also a fan of running. Read more tips about running on this blog.

A Perfect Fit: Breaking In Running Shoes

On race day, it is never a good idea to run in brand new shoes or on worn out ones. Running shoes with 300 to 400 miles on them lose their cushioning ability and other internal factors that the feet need. Brand new shoes, however, are not flexible enough to be used in a marathon. Also, the shoes might have structural differences from the runner's previous pair. The feet need to adjust to those structural differences. Wearing a pair of brand new shoes on the marathon day can result in blisters and ankle soreness. Simply put, brand new shoes require a bit of breaking in.

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New shoes should be purchased at least three weeks before the marathon. The breaking in process starts with walking in them for a few days. It can be worn when walking around the house and town, shopping, or while working, if it is allowed. After getting the feel and fit of the shoes, the next step would be to use them gradually in running. For example, if a runner runs five times a week, then she can start using the new shoes once or twice then gradually increase those times until the she feels comfortable using them in every run.

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Steven Rindner is a successful business executive who has expertise in diverse fields such as healthcare businesses, real estate, and media. Aside from his passion in business development, he is a running enthusiast as well. For more articles on leadership and marathons, follow this Twitter account.

Taming the Wanderer: How to Improve Focus while Running

The mind can easily be distracted when the body is in motion. After a few minutes of picking up pace and working on the form, even the most determined runner could entertain various distracting thoughts. Whether the off-putting thoughts are positive or negative, runners must keep their mind on the race.

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If a runner’s mind tends to wander, he or she can time a run and examine when these moments come. Do the thoughts come after twenty minutes? Are the thoughts negative or positive? Do they affect form and speed? Do they affect the runner’s desire to clock in good time? With these considerations, running with a friend or a coach might help in monitoring focus.

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During long courses, a good method to staying focused is to think about the victorious feeling of reaching the finish line. Instead of thinking what to eat or do after the run, dwelling on the feeling of reaching the end puts the mind back in perspective. The only thing that matters in this situation is finishing successfully. Visualizing the finish line will help the runner keep up or improve speed and continuously check on the form even during the toughest situations. Strong athletes have developed strong minds. As they work hard to succeed, their mind remains razor-sharp and fully present.

Steven Rindner is a business and corporate development executive with a strong background in business development and growth strategy across a number of industries including media, technology, real estate services, and healthcare. He is currently working for Belgium-based Besins Healthcare International. For more articles about marathons, subscribe to this page.205.185.222.65

REPOST: Run For Your Life: 6 Health Benefits Of Running Just 5 Minutes Every Day

It’s time to lace up and hit the pavement to chase the benefits of running five minutes every day. Read the article below:

Lace up and hit the pavement to chase the benefits of a 5-minute run, from improving blood pressure to living three years longer. | Image Source: medicaldaily.com

Non-runners view running as a painful, tedious, and exhausting form of exercise that should be avoided unless you’re trying to get in shape and lose weight. The post-workout panting and muscle soreness may do more for your health, though, than just shed the pounds and tone you up. Running just five minutes a day can actually reduce your all-cause risk of mortality and let you breathe in three more years of life.

Currently, only five percent of American adults do some sort of physical activity on any given day, according to the American Journal of Preventive Medicine. These vigorous physical activities include using cardiovascular exercise equipment and running. The average healthy adult should actually be doing at least two hours and 30 minutes each week or aerobic physical activity at a moderate level, says the Centers for Disease Control and Prevention, or one hour and 15 minutes each week of aerobic physical activity at a vigorous level.

Running is considered a vigorous-intensity aerobic activity that can help you meet your physical activity requirements and benefit your overall health. You don’t have to run fast to make an impact. Fifteen minutes of brisk walking, or better yet five minutes of running is all it takes to reap the mortality benefits of the most accessible sport.

It’s time to lace up and hit the pavement to chase the benefits of running five minutes every day.

1. Better Brain Performance

Exercise is able to raise heart rate and increase the flow of oxygen-rich blood in the body, including the brain. A 2013 study published in the journal Frontiers in Aging Neuroscience found shorter term aerobic exercise, like running, improves brain, cognition, and cardiovascular fitness in healthy aging adults. Sedentary adults who exercise regularly can lead to an increase in brain blood flow to the hippocampus — the key brain region that is affected by Alzheimer’s disease. It’s important to know while physical exercise is associated with a selective or regional brain blood flow, it does no produce a change in global brain blood flow.

2. Better Mood

Whether you’re having a bad day or you’re in a good mood, running will boost your spirits and make you feel positive. Runners actually have attested to the alleged “runner’s high,” which is the feeling people get after they’ve finished a good job or run. Intense endurance activity is suspected to lead to an increase in endocannabinoids – the brain chemicals that signal pleasure, according to a 2012 study published in The Journal of Experimental Biology. The “neurobiological rewards” theory of the runner’s high could also imply we as humans have evolved to enjoy running.

3. Better Sleep

Going on a daily morning run can become your sleeping aid for getting a good night’s sleep. A 2012 study published in the Journal of Adolescent Health found those who run regularly in the mornings showed an improvement in objective sleep. Subjective sleep quality, mood, and concentration during the day improved, whereas sleepiness during the day decreased. Although the study focused on running during the day, an afternoon or night run can also reduce sleeping difficulty through its body-heating effects. Exercise is known to trigger an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep. Moreover, exercise can reduce sleeping problems by decreasing arousal, anxiety, and depression.

4. Reduces High Blood Pressure

Men and women at all blood pressure levels can benefit from regular aerobic activity, including running. Although running can cause blood pressure levels to spike temporarily, these exercise-induced elevations in blood pressure should not be of concern. The benefits of running for five minutes a day can also be achieved by 15 minutes of brisk walking, says the American Heart Association. It can lower your risk of high blood pressure, high cholesterol, and diabetes as much as running.

5. Reduces Cardiovascular Disease

Running for 5 minutes every day can cut your risk of cardiovascular disease by almost half. People who run regularly have a 30 percent lower risk of death from all causes, and a whopping 45 percent lower risk of death from cardiovascular disease, according to a 2014 study published in the Journal of the American College of Cardiology. Weekly running, even 5 to 10 minutes a day and at slow speeds less than 6 miles per hour, will suffice to reduce the risk of mortality, compared with not running.

6. Increases Lifespan By Three Years

Running does not only reduce the odds of cardiovascular disease, it can add years to your lifespan — specifically three. People who exercise regularly are found to live an average of three years longer than their sedentary counterparts, according to the study previously mentioned. Adding years to your life is as simple as doing a 15-minute walk or a 5-minute run. The substantial and mortality benefits can mean a difference between life and death for sedentary individuals.

Like this Steven Rindner Google + for more insights on marathon running.

Water hazard: Over-hydration in endurance sports

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The human body needs an average of two to three liters of water everyday. When a person is into endurance sports like marathons, he or she might need a bit more to keep the body hydrated as it produces sweat. But what happens when an athlete drinks too much water?

Hyponatremia or low sodium is caused by over-hydration, which happens when sodium concentration levels drop abnormally low because of too much fluid flooding the body. The cells will absorb the excess water and will result in the swelling of the brain, which could lead to nausea, vomiting, cramps, seizures, coma, respiratory arrest, and even death. Marathoners have been known to get hospitalized after a run due to over-hydration. Kelly Barrett (1998), Cynthia Lucero (2002), and David Rogers (2007) were not so fortunate and had succumbed to hyponatremia.

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Runners should educate themselves on what they should and shouldn’t do to avoid over-hydration. Some fear not getting enough water that they stop and drink at every water station they pass until they have an uncomfortable, slushy feeling while running. Others drink a lot of water right after a race, thinking that it will replenish all the fluids they lost by sweating. This is unhealthy, as stomach fluids are absorbed into the bloodstream.

When should a runner drink, and how much? There are different recommendations for different body weights and activities, but only you can tell when and how much. The body has a pretty good thirst mechanism which tells you when you need water and when you’ve had enough. Just drink when you’re thirsty, and you won’t have to worry about over-hydration.

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