Exercise

Training Summary

Start out your exercise program slowly. Don't push it. Walk/run/walk/run until you build up your cardio base.
Buy a heart monitor and figure out your training heart rate.
Warm up and cool down before and after exercising.
Cross train - Run/BIke/Run or whatever you like but don't do the same thing. I cross-train – run 3 days a week; bike 3 days a week with a rest day. I do weights one time a week and Yoga one time a week.
Roll out your muscles before and after exercise using a Styrofoam roller.
Don’t stretch before running. Do it after your muscles are warmed up.
Run as if there is a string attached to your head and strings attached to your heals. You will then keep a good posture and lift your legs. The ideal number of steps per minute is 180 no matter your speed. For more on Running Stride
All of the above assumes you are getting enough sleep and taking care of your Health and Diet

Injury Prevention

• I found that I crossed my left leg all the time – I changed and crossed with my right leg to stretch it out. You may be always crossing your right leg and constricting your muscles. Try stopping or switch to your left leg instead. Switching legs made the most difference for me.

• I do certain foam rollouts before and after any exercise. This was a huge help. Below is a link to a video for what rollouts work. I do the calf, glutes and the sides of my upper thighs. I need to reassess to find out what really is working.

• I do Yoga once a week for 45 minutes from an instructor with a 20 minute stationary bike before the session to warm up. I should probably do more Yoga. This helped quite a bit too.

• I cross-train – run 3 days a week; bike 3 days a week with a rest day. I do weights one to two times a week.

• Having said all of that – everyone is different. What I think is cool about training is that you have to do a lot of reaserch and be a detective (a Sherlock Holmes which I loved) and a doctor .

• Find the muscle(s) that are tight/weak that need to be addressed. Watch your habits in how you walk, sit, run.

• Don’t stretch before running.

• Use ice after running (I don’t do this but I should).

Training Programs

Various Training Schedules including 5K, 10K, Half Marathon and Marathon

Hal Higdon's Marathon Training Guide

Couch to 5K

Endurance Training

Target Heart Rate Formula

MAF Exercise Heart Rate

Building Mitochondria for Endurance Training - HADD

Metabolic VO2 testing

High Altitude Training

Cold Weather Training Tips

Efficacy of exercise in reducing depressive symptoms across 5-HTTLPR genotypes

Training Calculator

Running Endurance Calculator

Metabolic Factors Limiting Performance in Marathon Runners

Some Random Marathon Training Notes

The New Yorker: The Perfect Stride - Can Alberto Salazar straighten out American distance running? by Jennifer Kahn November 8, 2010

Electronic Equipment

Heart Rate Monitor - Sportline DUO 1010

Garmin Forerunner 305 GPS Receiver With Heart Rate Monitor

Garmin Forerunner 305 GPS Receiver - Owner's Manuals

iPhone with built-in GPS can use Nike+, MapMyRun applications to track the miles

Tracking the Exercises

Biggest Loser Competition - Local Minneapolis Companies

MapMyRun - integrates in to Facebook, has an iPhone application

MapMyRun RSS Feed

Voomaxer - integrates in to Facebook

Nike+ - integrates in to Facebook, has an iPhone application

Books

The Maffetone Method - The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness by Dr. Philip Maffetone

Runner’s World Articles on Injury Prevention

ITBS discussion group

http://www.runnersworld.com/community/forums/?plckForumPage=ForumDiscussion&plckDiscussionId=Cat%3aInjury+PreventionForum%3a678106477Discussion%3ab6110424-bccc-4cbb-bc8c-60e839b4c3e3