Pain is part of the running game. When we jump into training, your legs will hurt. You will be sore. Your shins, thighs, calves, and lungs will burn. This is NOT always a sign of injury. Your body has to adapt to the new strain you are putting on it.
That said, there are times when pain is a sign of bigger problems.
Ask yourself the following questions to figure out if you should back off:
How to Prevent Common Running Injuries By Runners' World
Treat and Prevent Running Injury By Runners Connect
Common Running Injuries: Causes, Treatment, and Prevention By WebMD
You can research all about Far East by following this link: Far East 2016
If you need more distractions: See these TOP 25 Running Movies of All Time...
How Neuroscientists Explain the Mind-Clearing Magic of Running
By Melissa Dahl
It is something of a cliché among runners, how the activity never fails to clear your head. Does some creative block have you feeling stuck? Go for a run. Are you deliberating between one of two potentially life-altering decisions? Go for a run. Are you feeling mildly mad, sad, or even just vaguely meh? Go for a run, go for a run, go for a run.
The author Joyce Carol Oates once wrote in a column for the New YorkTimes that “in running the mind flees with the body … in rhythm with our feet and the swinging of our arms.” Filmmaker Casey Neistat told Runner’s World last fall that running is sometimes the only thing that gives him clarity of mind. “Every major decision I’ve made in the last eight years has been prefaced by a run,” he told the magazine. But I maybe like the way a runner named Monte Davis phrased it best, as quoted in the 1976 book The Joy of Running: “It’s hard to run and feel sorry for yourself at the same time,” he said. “Also, there are those hours of clear-headedness that follow a long run.”
A good run can sometimes make you feel like a brand-new person. And, in a way, that feeling may be literally true. About three decades of research in neuroscience have identified a robust link between aerobic exercise and subsequent cognitive clarity, and to many in this field the most exciting recent finding in this area is that of neurogenesis. Not so many years ago, the brightest minds in neuroscience thought that our brains got a set amount of neurons, and that by adulthood, no new neurons would be birthed. But this turned out not to be true. Studies in animal models have shown that new neurons are produced in the brain throughout the lifespan, and, so far, only one activity is known to trigger the birth of those new neurons: vigorous aerobic exercise, said Karen Postal, president of the American Academy of Clinical Neuropsychology. “That’s it,” she said. “That’s the only trigger that we know about.”
The other fascinating thing here is where these new cells pop up: in the hippocampus, a region of the brain associated with learning and memory. So this could help explain, at least partially, why so many studies have identified a link between aerobic exercise and improvement in memory. “If you are exercising so that you sweat — about 30 to 40 minutes — new brain cells are being born,” added Postal, who herself is a runner. “And it just happens to be in that memory area.”
Other post-run changes have been recorded in the brain’s frontal lobe, with increased activity seen in this region after people adopt a long-term habit of physical activity. This area of the brain — sometimes called the frontal executive network system — is located, obviously enough, at the very front: It’s right behind your forehead. After about 30 to 40 minutes of a vigorous aerobic workout – enough to make you sweat – studies have recorded increased blood flow to this region, which, incidentally, is associated with many of the attributes we associate with “clear thinking”: planning ahead, focus and concentration, goal-setting, time management.
But it’s this area that’s also been linked to emotion regulation, which may help explain the results of one recent study conducted by Harvard psychology PhD candidate Emily E. Bernstein. Like Postal, Bernstein is also a runner, and was curious about a pattern she saw in her own mind after a run. “I notice in myself that I just feel better when I’m active,” she said. She started to become really interested in the intervention studies that have popped up in recent years that suggest if you can get people who are having trouble with mood or anxiety to exercise, it helps. “But why?” she wanted to know. “What is exercise actually doing?”
To find out, she did a version of a classic experiment among researchers who study emotion: She and Richard J. McNally, a psychology professor at Harvard, played a reliable tearjerker of a clip: the final scene of the 1979 film The Champ. Here, why don’t you watch it for yourself and try not to cry:
Before watching the film clip, some of the 80 participants were made to jog for 30 minutes; others just stretched for the same amount of time. Afterward, all of them filled out surveys to indicate how bummed out the film had made them. Bernstein kept them busy for about 15 minutes after that, and surveyed them again about how they were feeling. Those who’d done the 30-minute run were more likely to have recovered from the emotional gut-punch than those who’d just stretched — and, her results showed, the people who’d initially felt worse seemed to especially benefit from the run. Bernstein is currently doing a few follow-up research projects to determine exactly why this works the way it does. (In the meantime, it helps prove my poor boyfriend right, who, when I am not acting very nicely toward him, will often patiently ask me, “Hey, have you been on a run yettoday?”)
But there’s another big mental benefit to gain from running, one that scientists haven’t quiet yet managed to pin down to poke at and study: the wonderful way your mind drifts here and there as the miles go by. Mindfulness, or being here now, is a wonderful thing, and there is a seemingly ever-growing stack of scientific evidence showing the good it can bring to your life. And yet mindlessness — daydreaming, or getting lost in your own weird thoughts — is important, too. Consider, for example, this argument, taken from a 2013 article by a trio of psychologists in the journalFrontiers in Psychology:
"We mind wander, by choice or by accident, because it produces tangible reward when measured against goals and aspirations that are personally meaningful. Having to reread a line of text three times because our attention has drifted away matters very little if that attention shift has allowed us to access a key insight, a precious memory or make sense of a troubling event. Pausing to reflect in the middle of telling a story is inconsequential if that pause allows us to retrieve a distant memory that makes the story more evocative and compelling. Losing a couple of minutes because we drove past our off ramp is a minor inconvenience if the attention lapse allowed us to finally understand why the boss was so upset by something we said in last week’s meeting. Arriving home from the store without the eggs that necessitated the trip is a mere annoyance when weighed against coming to a decision to ask for a raise, leave a job, or go back to school."
Just because the benefits of losing yourself in your own thoughts are not easily measured doesn’t mean they’re not of value, and there are few ways I know of that induce this state of mind more reliably than a long run. Ahandful of recent studies have tried to answer what every runner, whether pro or hobbyist, has no doubt been asked by friends and family: What on earth do you think about while you’re out there for so many miles? This, as the writer Haruki Murakami noted in his What I Talk About When I Talk About Running, is almost beside the point. Sometimes he thinks while on the run; sometimes, he doesn’t. It doesn’t really matter. “I just run. I run in void,” he writes. “Or maybe I should put it the other way: I run in order to acquire a void.”
Like the difference between successful CEOs and average business people who always struggle, professional runners do things differently than the rest of us.
Learn how to log your workouts, hydrate and study like a pro so that you can take your training to the next level. By incorporating the habits of professionals into your own running lifestyle, you can head into race day with the confidence that comes from complete preparation.
Log Like a Pro
Most professional runners keep detailed training logs so that they can track their progress, look out for warning signs, and notice patterns. Logging your training can be as personal or as public as you wish.
While some pros enjoy the old-fashioned pen-and-paper training logs, many choose to log their workouts online so others can view and offer feedback on their training. Don't just log your daily mileage; remember to also include how you feel from day to day. Using a scale can also help you notice patterns emerging in your training.
Rate your daily run on a scale of 1 to 10, from a completely terrible run of 1 to a absolutely perfect run of 10. If you have too many low-number days in a row, it can indicate that you may be overtraining or on the verge of illness and need to back off.
Hydrate Like a Pro
Pro runners understand that preventing dehydration in a long-distance race is a difficult because we lose water through sweating more quickly than what we can replace by drinking. It's critical to ingest the right amount of fluid, particularly if a race lasts longer than an hour and 20 minutes.
Professional runners don't wait until race day to fuel; they practice it beforehand.
It can take time to master the skill of drinking while running at a fast pace. Set up a small card table with a line of paper cups to practice grabbing and gulping on the go. This will help you hit the race day fluid stops with confidence.
Most big races have information on their website about the location of fuel stations. If you plan on drinking Gatorade on race day, make sure you practice drinking it beforehand. Your stomach handles fluid differently when it's under the distress of a hard pace; practice ingesting fluid during faster workouts to simulate how your body will handle fluid on race day.
Study Like a Pro
You have to race smart, not just hard, to be the best runner you can be. Professional runners are familiar with their strengths and weaknesses and work to improve their form based on the feedback from coaches and trainers.
Pro runners race are mindful of how they expend their energy. Before race day, you should know when to change gears in a race, when to engage your finishing kick and how to tuck behind others on a windy day to save energy.
Pay attention to your strengths and weaknesses. Do you have a strong finishing kick or are you able to grind for a long time in a lower gear? Are you motivated by passing people at the end of a race or fired up and ready to fight when someone passes you? Play to your strengths in a race and keep your arsenal of racing tactics in mind when you step to the line.
The best runners in the world waste as little energy as possible by keeping their form efficient and smooth even when they are hurting from the strain of a fast pace. Have your running gait videotaped and analyzed to unearth any flaws in your form you may not be aware of. Gait analysis is not only a way to become more efficient, it's also a way to help figure out what kinks along the kinetic chain may be causing repeat injuries.