The strength and conditioning specialists and exercise physiologists have always stressed on the importance of time in training. With the right amount of time given to your training, you’ll never have to rush. You can be better prepared on the race day, prevent injuries, and enjoy a better experience. Here are some of the things you must consider before running your first marathon:

1. Know that you might face certain issues

There’s a good reason why you need to give yourself sufficient time to train. Even if you have a perfect training plan, some issues would crop up. Maybe you’ll develop an illness and have to take some time off. It’s also possible that you might want to go on a vacation in between. 

However, don’t be harsh on yourself owing to such things. Having a well-planned training schedule with roughly 25 weeks as its duration would be great. It’ll help you to make up for the lost time in between, if any. Thus, you’ll still be prepared well on the day of your marathon.

2. Increase your mileage slowly

There is no hard rule that dictates how you must increase your load. You just need to make sure you don’t increase your mileage by more than 10 percent every week. Of course, there are some individuals who can be comfortable with only 5 percent per week. That’s absolutely fine. It would be a good idea to begin with a 10 percent increase and then tweak from there. 

Don’t hesitate to reduce your mileage if the situation demands. When you’re training for your marathon, your body takes time to respond. In the process, your skeletal muscle, heart muscle, bone, tissues, aerobic enzymes, cells, and chemicals are being built. You must always remember this fact.

3. Maintain a slow pace

Most of the new marathoners are not aware that they must train at a slow pace. Some runs would be at your targeted pace of the race or even faster. The long runs should be at a slower pace. That must be slower than your projected time of the marathon. 

Experts are of the opinion that more than 99 percent of the marathon is aerobic. So, it is important during your training that you build your aerobic fitness. This involves not pushing yourself to the maximum during every training run.

4. Get regular strength training

Many of the new marathon runners think that they simply need to run more to become better. It would be a big mistake to ignore the importance of strength training. Experts recommend that the weekly training routine of new marathoners must incorporate two to three days of strength training. 

Lunges, squats, bird-dogs, planks, and clamshells strengthen your muscles. You certainly need them to be a successful runner who is free from injuries.

The post 4 Things to Consider Before Running Your First Marathon appeared first on caraevents.com.

The city of Chicago has two baseball teams, a football team and 10 million residents. The Chicago metropolitan area also has a number of casinos in the downtown area by the lakefront.

Horseshoe Hammond Casino

The Horseshoe Hammond Casino is located 17 miles from downtown Chicago so why not end up here after a long scenic waterside run?

It’s the busiest casino within the Chicago city limits. Set within the marina, the property includes 108,000 square feet of casino space, on par with many of the mega resorts in Las Vegas.

The casino has thousands of slot machines and video poker machines and over 100 table games. These include all the favorites such as blackjack, craps, roulette and baccarat.

It also has the area’s largest poker room which comprises 34 tables. Many big tournaments are held here including the World Series of Poker circuit events.

As sports betting is now legal in Indiana the casino also caters for fans of a number of sportsbooks. The Horseshoe Hammond is also home to a large concert venue and 4 restaurants.

The Horseshoe is owned by Caesars Entertainment which means you can use your Caesars Rewards Card here. There are numerous free shuttles running to and from downtown Chicago so you won’t have to run back!

Ameristar East Chicago

The Ameristar is the closest casino to Chicago with a hotel. As it’s located almost 24 miles from downtown Chicago that could come in handy if you don’t fancy making the journey back after a long run. Like the Horseshoe it is in a marina. In addition to its 288 hotel rooms and 6 restaurants the Ameristar has over fifty thousand square feet of casino floor space. This incorporates 1,700 slot machines and 65 table games. It also has a sportsbook with 12 betting kiosks.

Rivers Casino

The Rivers casino is located near the airport but if you´re running out from the city you can take a route that goes through beautiful scenery. Take a route that goes via the Acacia Park cemetery, Schiller Woods and the Forest preserves of Cook County. The casino has more slots than any other in Illinois and claims to have the biggest payouts on table games. With plenty of accomodation and restaurant options this is a perfect location to finish your casino run

The post Casino run appeared first on caraevents.com.

Does it actually do more harm than good?

It’s important for runners to be aware of how air quality can affect their health and what they can do to minimise the impact of pollution.

How does air pollution affect runners?

A recent study found was conducted into the link between pollution, exercise and risk of cardiovascular diseases. The study concluded that individuals living in areas with low or moderate levels of air pollution who reduced their physical activity levels increased their risk of getting cardiovascular disease. This shows that in areas such as these the advantages of exercising outweigh the potential dangers of air pollution. In areas of high pollution however an increase in physical activity may adversely affect cardiovascular health. The intensity of your exercise is also an important factor. Low-intensity exercise like walking is less dangerous than high-intensity exercise like running. When you run, you inhale a lot more air than when you’re resting. As you´re inhaling deeper these particles enter deeper into your lungs. For that reason runners should be more mindful about when and where they run to reduce their exposure to harmful airborne pollutants..

Is air pollution worse in summer than winter?

It may feel like summer is worse due to the stifling heat but cold air is also a problem. Air temperature affects air quality which in turn affects movement of pollution in the air. During periods of cold weather carbon monoxide pollutants can increase due to things like wood burning. In the winter, these pollutants can get trapped under a layer of warm air which acts like a lid. During warmer periods such as summer, stagnant air during heat waves can increase the amount of ozone which particulates pollution. Some areas susceptible to droughts may be more at risk of forest fires which further degrade air quality.

How can you avoid pollution on a run?

You don`t need to stop running outside. Use the following tips to avoid running when pollution is at its highest: Check your local conditions. Most major weather stations will include air quality measures and warnings with their usual forecast, so listen to them and avoid running outside when the air quality is poor. Pollution is higher when more vehicles are on the road. If you can, try running earlier in the morning or later in the evening after peak hours. This is even more important if you live in busier, urban areas. Choose your route carefully. Avoid running in industrial areas or city centres where air pollutants are likely to be higher. It is safe to run in polluted cities but park paths and wooded trails are always the best choice for low-pollution running. Run in the rain. Rain can help to mitigate pollution, so try and time your run for when it’s wet outside. Just be safe and mind your footing.

The post Is it safe to run in polluted cities? appeared first on caraevents.com.

A new study has shown that they do indeed reduce running times for runners. The study looked at seasonal best times for professional male and female runners in 0 kilometers, half marathon and marathon races between 2012 and 2019.

A statistically significant decrease in race times after 2017 coincided with the introduction of the Nike Vaporfly 4%.

Female elite athletes received the most benefit from the shoes which correspond with a decrease in seasonal best times from 1.7 to 2.3 percent. Men also showed a decrease of 0.6 to 1.5 percent for the boys.

For marathons the technology improved female marathon time by about 2 minutes and 10 seconds equating to a 1.7 percent boost in performance.

Exactly how the improvements in performance occur is still a mystery.

One advantage is that it uses the latest kind of lightweight foam within the midsole. This provides the runner with a greater energy return. There is also a plate within the midsole which also contributes to maximizing energy return with each step. What has been found is that the shoe propels the runner forward with less effort on their behalf.

The statistical gap between genders is possibly explained by the difference in weight between the sexes. Women are generally lighter so benefit more from a greater rebound effect. Their slightly different running pattern compared to men is augmented by how the shoe technology works.

Additional research is also being considered to find out whether the shoes also reduce the chance of injuries.

Critics of the shoes say that they give the wearer an unfair advantage with some athletes claiming that they should be banned. Kenya´s Tegla Loroupe believes it counts as cheating as athletes are not using all their own strength. She goes on to say that it gives an advantage to those who can afford the shoe and compares it to doping.

Welsh marathon runner Dewi Griffiths told BBC Sport that the shoes were essentially giving runners free time in races. Back in 2020, the World Athletics organisation tightened their rules around high-tech shoes. This included banning the Nike ‘Alphafly’ prototype shoes. Eliud Kipchoge wore these when he became the first athlete to run a marathon in under two hours in 2019.

Nike has come out and said it respects the spirit of the rules and doesn’t believe they are creating anything that returns more energy than the runner expends.

Aside from running shoe technology other companies are using new materials and innovations. These include the british sportswear brand Inov-8. They have created a range of graphene enhanced shoes ranging from hiking boots to trail running shoes. Graphene-infused foam has been proven to deliver an increase of 25% in terms of energy return.

The post Running shoe technology appeared first on caraevents.com.

As vaccinations among Americans begin to increase, there are signs that a return to a pre-pandemic normal is getting closer. However, COVID-19 is still continuing to spread throughout some parts of the country. This is causing many cancellations of races in the United States. Running in Covid times shouldnt necessarily be completely discounted however.

You may be wondering what you should be doing for your own personal health during this time and how it will affect your training and your runs.

Is it safe to run outside?

It is safe but running alone is the best way to reduce the risk of infection. Enjoy the outdoors but try heading out for when you know your route will be less crowded.
30 to 60 minutes moderate or brisk activity can actually boost your immune system and keep viruses at bay. Keep an eye on local alerts to see if there are any restrictions or quarantines in effect. If you do feel ill do the sensible thing and stay in to avoid spreading it.
If there are quarantines in place keep healthy by doing bodyweight exercises or by buying a treadmill to keep up your running.

Should you wear a mask when running?

CDC guidelines still state that people should still wear masks publicly. Even if you’re fully vaccinated, the CDC still recommends against indoor visits without a mask or attending medium or large gatherings.

Some state governments, like those in California and Pennsylvania, have suggested that everybody wear cloth face coverings once they venture out publically.

What this means for runners is that the consequences of their actions should be taken very seriously. Masks only help reduce the spread of the virus if worn correctly. However don´t wear a mask if it´s damp or wet from saliva or mucus. For that reason they shouldn’t be worn for solo exercise if you’re in a place you won’t encounter anyone else. It´s good to have one on your person just in case of emergencies or when you visit a store for example.

Should you avoid running in groups?

The WHOWHOWHO recently stated that asymptomatic spread is still a major issue when running in Covid times. You still endanger yourself and others when running in groups. If you live in an area where the spread is low it may be less dangerous to run with two or three trusted people who are honest about their exposure to the virus. Research has linked the transmission of COVID-19 more to indoor settings than outdoor settings but obviously there is still a risk.

Protect yourself and people around you as much as possible by wearing a mask, and maintaining a distance of at least six feet from other runners. Avoid unnecessary touching and don’t forget to wash your hands when you’ve finished.

Should you avoid touching traffic buttons?

While it is possible that someone can get COVID-19 by touching a contaminated surface this is not the main way the virus spreads.
You should probably however avoid high touch surfaces to be on the safe side. This includes elevators, doors and traffic buttons. If you have to touch the button, try to avoid touching your face afterwards.

Can coronavirus be spread through sweat?

Transmission happens between people who are in close contact with each other. It is transmitted via respiratory droplets and not sweat.

Is your immune system weaker after a tough workout?

Whilst there is a strong connection between regular exercise and a fortified immune system the stress on the body caused by running could slightly increase your chances of becoming ill. Avoid intense runs until it is safe to do otherwise and be more concerned about your health than fitness.

Are gyms safe for indoor training?

Home workouts are your best bet for maintaining your fitness routine. They allow you to stay healthy whilst protecting those around you. Many gyms are open for running during Covid times but will require masks, distancing, reserved time slots and smaller classes sizes,

Buy the best mask you can, wash your hands regularly and wipe down the equipment before and after you have used it.

The post Running in Covid times appeared first on caraevents.com.

Polar Dash Half Marathon

If you can deal with the icy temperatures this race is highly recommended. Athletes can compete in half marathons, 10Ks, 5Ks or 1,700 metre runs alongisde Chicago’s Lakefront Trail. You´ll move from Soldier Field through various parks and back, to finish up.

Race to Wrigley 5K

If you’re a Chicago Cubs fan, this 5K, open to all age groups, is a great way to see Wrigley Field. The course starts and ends at the stadium and winds its way through Lakeview neighborhood. Not only that but your entry fee helps go towards Cubs charities. These help to increase access to sports and fitness for at risk individuals. If you´re one of the first hundred people to raise $500 you also receive a baseball signed by the players.

Hot Chocolate 15K/5K

Whatever your age or ability, this race is one of the first in the winter calendar. Both races start and finish in Grant Park and are lined with “sweet stations” handing out marshmallows and chocolate chips. At the finish you´ll also be handed a finisher’s mug filled with other treats. You’ll also receive a finisher’s jacket. One of the best races in Chicago!

Soldier Field 10 Mile

For fans of both football and running, this race takes in a few sites of interest. You’ll start in Soldier Field, home of the Chicago Bears, and then take a mostly rural route along the Lake Shore Drive. After that you´ll head back to Soldier Field to finish in the stadium. Stick around for the post-race party with live music and free beer from local craft brewery Goose Island.

Bank of America Shamrock Shuffle

Whilst it doesn’t actually take place on St. Patrick’s Day itself you are still encouraged to dress up in your favourite green outfit. The 8K race winds through downtown and ends up in Grant Park where you can celebrate finishing with beer and music. The fun continues at a local restaurant if you want to carry on the party.

Chicago Half Marathon & 5K

The Chicago Half Marathon is a very popular race in Chicago. Thanks in part to its home stretch which is the traffic-free Lake Shore Drive. Take in the beautiful and unobstructed views of the skyline and Lake Michigan as you head to the finish by the golden Statue of the Republic. Starting the race in Jackson Park you´ll run through the University of Chicago campus and Hyde Park neighborhood.

Rock ‘n’ Roll Chicago Half Marathon

The Rock ‘n’ Roll Half Marathon in Chicago is essentially a party you run. The streets are lined with cheering spectators and local bands who provide you with your race soundtrack. You´ll head through downtown, crossing the Chicago River and the Theatre District. When you finally reach the finish line, carry on the party at the festival and concert you´re greeted with.

Chicago Triathlon

This is the city’s only swim-bike-run event. During the weekend there are five different triathlons. For the adults there are the Olympic, Sprint and Supersprint races while kids have two separate races. The race incorporates a swim in the harbor, a ride through the city , and finally a run along Lake Shore Drive finishing up in Grant Park!

Chicago Marathon

Athletes come from both all over the US and all over the world to participate in this major event. Not only one of the best races in Chicago it is one of the best in the world. Its popularity means it can regularly attract over 1.75 million spectators. Due its flat, fast course many records have been broken over the years. The course passes through both central tourist areas and 29 unique neighborhoods. You can also expect to get free beer and massages at the finish line.

The post The best races in Chicago appeared first on caraevents.com.

Baliga, who started running at the age of 9, had previously competed in track teams at the University of Illinois where she studied economics and geography. During her freshman year she reached a very high level and was achieving times that could get her to compete at a national level. Then a broken bone in her foot forced her to sit out of all training in her sophomore year. It was then she got more involved with the church and re-evaluated her life.

Her life took a turn after a strong prayer experience however and she decided to become a nun.

She never lost her love of running however. After joining the order of the Franciscans of the Eucharist of Chicago, she started the Our Lady of Angels running team. Baliga initially told her running team if the event was cancelled she’d run a treadmill marathon for charity. The money raised would go to the Mission of Our Lady of the Angels food pantry in Chicago.

Her plan was to attempt it by herself, starting at 4 in the morning. Even before the pandemic, the mission raised funds for renovations for its outreach center, used for community outreach programs.

Since 2011, Baliga and her team have raised over one million dollars for the mission through charity runs.

Her mission is feeding around 3000 to 4,000 families a month during the pandemic. It also does a lot of other things for those in need in the neighborhood.

She spoke to friends about it who told her doing a marathon on a treadmill was a crazy idea. Nevertheless if she was going to do it she should tell people to get it out there. This led to the run being live streamed on Zoom and also posted on YouTube. For the event she wore a US flag bandana and ran next to statues of the Virgin Mary and St. Francis Assisi.

Having run the Chicago Marathon for the last nine years she missed the cheering crowds of the Chicago Marathon.

However friends of hers and members of her clergy and family cheered her on via the video link. As she ran, she prayed for her supporters, for all those with the virus, and for those isolated during the COVID-19 crisis.

If she needed a final push came from a surprise video appearance from Deena Kastor, the 2004 Olympic bronze medalist, her childhood hero. Chicago´s running nun submitted her time of 3 hours and 33 minutes to the Guinness World Records and became the first ever woman to record a time for a marathon on a treadmill.

The post Chicago´s running nun appeared first on caraevents.com.

Its history goes back to 1905 when just 15 athletes participated. Only 7 of those actually finished the race. Nowadays around 45,000 people run the event including many world class athletes. Known for its flat and fast course it winds through one of the world’s most scenic city centres. It has produced four world records, a number of national records and many personal bests.

Runners can expect up to 1.7 million spectators lining the streets as they run through the 29 neighborhoods.

Last year however saw some changes as a result of the pandemic. The race was run virtually to stop crowds gathering and avoid spreading the virus. Registered runners had the choice of deferring to next year’s race or competing as a part of a virtual community. These were via self-designed courses throughout Chicago.

Running groups from the city organised to provide hydration stations along the Lakefront Trail route. The largest organisation, CARA also provided stations in five different suburban locations. CARA usually has about 2,000 runners doing the marathon but only 700 members participated in the virtual event.

Whilst disappointed a lot of the group were excited to help out also handing out oranges, running gel and vaseline.

Many runners headed to the lake, forests or their neighborhood streets to run their routes but were sad to miss out on the traditional sights and sounds that runners encounter every year. These include the colorful parties in Lakeview East, the dancing dragons in Chinatown and the bridges across the Chicago River.

Another thing missing was the absence of cheering spectators lining the sidewalks. An exciting and energy boosting experience for both athlete and spectator alike.

This year’s event will also be very different and will be unlikely to draw many of the world’s best runners. Competition to sign them up is particularly fierce. This is due to the other major marathons all having to fit their races into the same 2 month window in the fall.

The Boston Marathon is usually held in April but this year falls on October 11th, the day after the Chicago marathon. For that reason this year more emphasis will be placed on giving opportunities to athletes who haven’t had an opportunity within the last couple of years.

Many top athletes are expected to compete.

A lot of them run one marathon within the spring and one within the fall. For that reason they have to decide in advance which races they’ll run. The organisers are still holding out for some big names however and talks are underway with managers and coaches.

The reality is though that it won’t be anything like the huge events of previous years. Despite this, all efforts are being made to make it as good as possible given the limitations. With vaccinations taking place across the country there is optimism that things could be back to normal by next year.

The post The Chicago Marathon appeared first on caraevents.com.

It’s good for Your heart

Running is fantastic for cardio. Even five to 10 minutes on a daily basis leads to a dramatically reduced risk of dying from cardiovascular disease. Compared with non-runners, runners halve the possibility of dying from heart disease. When you run, your resting heart rate decreases. This means your heart doesn’t have to work as hard.

Runner’s High

One of the major benefits of running is its mood boosting effects. Exercise generates endorphins and endocannabinoids giving you a natural buzz.

Running Strengthens Your Joints

Contrary to popular belief running doesn’t cause osteoarthritis even for regular marathon runners. Studies in fact show that runners were half as likely to suffer from knee osteoarthritis compared to non runners.
Every time you run you strengthen your bones and cartilage. Low impact exercises such as walking, biking, or swimming do not provide the same benefits.

Running burns a lot of calories

Running requires plenty of fuel. The average sized person burns about 12 calories per minute running a 10-minute mile. Also that applies just to running on flat ground. If you run outside against the wind or up hills you can expect to burn a lot more.

Running is a brilliant leg workout

You´ll almost certainly have felt sore the day after running. That´s not surprising considering your legs contain the biggest muscles in your body. Running gives a solid workout for your inner and outer thighs, your gluteus maximus, your quads, hamstrings, and calves.

Running Works Your Core

It’s not just your lower body that is being worked out. It also develops rectus abdominis, and your core muscles. Those muscles there play an important role in stabilizing your spine and transferring power between your arms and legs.

You Can Always find time for a Run

Whether you travel a lot for work or don’t belong to a gym anyone can find a spare 10 minutes. You don´t need any fancy equipment and can fit it into a busy schedule. The most effective workout is always the one you´ll actually end up doing anyway.

Running is a very social activity.

The running community is a very strong one. It´s a good place to meet positive motivated people thereby helping you in other areas of your life. Whether you decide to join a running club or a charity’s running team, you can always count on the fact that you will receive a lot of good vibes and feedback.

Running Counts As Meditation

As mentioned the advantages of running go way beyond just the physical. Many people find that time alone spent running allows them to think and work out problems. Taking a break from a stressful project to go running can help you feel refreshed and insightful upon your return.

Physical activity acts as an efficient alternative to treating depression. Combining a run with a pre- or post-workout meditation session can provide substantial benefits.

Running Can Improve Your Memory

A surprising benefits of running is that it can improve your short and long term memory.
A 2014 study showed that regular aerobic exercise such as running—can increase the size of your hippocampus. This is the area of the brain that deals with verbal memory and learning.

You don’t have to be an expert

Unlike some other exercise activities there´s no steep learning curve. Yoga, Crossfit and other gym based activities will require a course or learning of some kind. It´s a natural emotion that we all already know how to do.

It Doesn’t take long to reap the benefits.

You don’t need be a marathon or competitive runner to reap all the advantages of running. Even just 50 minutes per week can protect the body from strokes, arthritis, diabetes, high cholesterol, high blood pressure, and a few cancers.

The post The benefits of running appeared first on caraevents.com.

Chicago Area Runner’s Association (CARA)
This club has been literally running for over 40 years. They offer group training programs, discounts on races and organise team and individual competitions for locals. Visitors can meet at weekly 5K and 1-mile events located in parks all around the city. The events run all summer and fall. You can participate in Six Series races: 3 or 5 mile Tuesday-night fun runs that meet at different bar every week.

3Run2
This hip social media-savvy crew take over the streets in and around Logan Square on Tuesday mornings and Thursday nights. Other events they have started include a run in University Village on Tuesday nights and a Saturday morning meet up in different locations. New visitors are warmly welcomed and the group´s signature black and white singlets are popular sellers. One of the coolest running clubs in Chicago

Weather Mark Running Club
This group holds runs every Tuesday at 6:15. You can drop off your stuff first at the Weather Mark Tavern in the city’s South Loop, close to the marathon course and head to the lakefront for a 5K run. We suggest joining your fellow runners back at the bar for a beer and food.

Chicago Area Runners Association

This is the original big running club in Chicago who recently celebrated their 40th anniversary. They have in excess of 9000 members and all ages and abilities are welcome. Training programs for marathon runners are run alongside beginners courses that train people for their first 5k. The CARA Stars youth group is a popular choice for budding runners between 6 and 15.

Universal Sole

Universal Sole operated as a running store for 20 years before closing in 2017. Since then it has focused on a more events based business. Events they host include monthly Tap Room runs visiting various renowned craft beer establishments across the city. Other events include trail runs and a Burger and Beer 5K run.

Chicago Endurance Sports

A common site by the lakefront on Saturday mornings is this friendly group that run events during Summer and Fall. they are a running club in Chicago group that welcomes runners of all abilities but especially help those looking to complete their first half or full marathon.

Hash House Harriers

A free to join club but members donate $6 every run for post run refreshments. With the motto “a drinking club with a running problem” this club is perfect for those who like to wind down with a beer after a jog. They typically run every Monday and Thursday night.

Fleet Feet Sports

This local retail chain organises three to six mile runs. It tends to attract suburban locals looking to fit in a run before travelling to work. They also offer membership to the Fleet Feet Nike Racing Team for $85 which provides coaching and a uniform. ($85). The runs start outside each six shop locations at 6:30pm each Monday. They also organise ladies only races.

Frontrunners/Frontwalkers

This running club caters for all ages and backgrounds but most of the 250 members of this running club are LGBTQ. They get together twice a week for a one or two mile walk or a three to five mile run. The group also organises social events like picnics and a Labor Day get-together with other Midwest chapters. They meet by the totem pole at Addison Street on Saturdays at 9am and Tuesdays at 6.30pm.

The post Best Local running clubs appeared first on caraevents.com.