There is nothing better than a strong immune system. It quite simply means that you get sick less often and when you get sick the symptoms are a lot less severe. And so in our quest to get a stronger immune system we turn to "magic cures". This can be anything from special berries that claim magical properties to vitamin tablets and more. However while millions of dollars of advertising revenue push these wonder cures on us, very few are backed by scientific research. It's one thing to have some doctor nodding his agreement in a million dollar commercial, it quite another to have hard research proving the claim appearing in an academic research journal.
However, unless you are academically minded and keen on spending hours trolling through verbose, complex research journals you are unlikely to find out what really works to boost your immune system. So understandably we rely on the TV commercial, and spend all our hard earned cash on the latest "wonder cure". Yet hidden inside these complex journals are thousands of proofs showing what is the most effective way to boost your immunity. If you are a budding researcher head on over to Google Scholar and search for "running boosts immunity" and you will find all the proof you need. Here are some examples of the amazing research that is found in academic journals relating to how running easy is proven to be the most effective way to boost your immune system.
We live in a world of "no pain no gain" mentality. And so when it comes to getting fit, getting healthy and losing weight we assume there must be pain and suffering. However research shows that the adage "Less is More" applies when it comes to running. It's all about running at an easy, comfortable pace. Not only is staying at a pace where you can hold a comfortable conversation best for weight loss and fitness it's best for boosting your immune system.
If you are unfit your immune level is low. As you begin to run, your immune level increases. However once you put your body under stress, your immune level actually drops off.
Research published in the Journal of Medicine & Science in Sports & Exercise found that "moderate levels of physical activity are associated with a reduced risk of UTRI (Upper Track Respirotry Infection)". In English - moderate levels (running easy) of exercise will reduce the risk of illness. So, if you run easy you'll get healthier. However, not running at all, and you are more likely to get sick. Over doing your running, and you're more likely to get sick.
It all comes back to - "Less is More" - and with Running Easy it means More Health, More Fitness, More Life!
If you want to find out how to run in such a way that you maximize your immune system, then go and get the complete list of scientific reasons supporting the Running Easy approach. Get it NOW and Never Fear the Sneeze!
Research Sources
- Matthews, C E: Ockene, I S: Freedson, P S: Rosal, M C: Merriam, P A: Hebert, J R, "Moderate to vigorous physical activity and risk of upper-respiratory tract infection" in the Journal of Medicine & Science in Sports & Exercise
Source: Running Easy
Running Easy is a unique concept designed for ordinary people who aspire to achieve amazing things. By applying a scientifically supported approach, Running Easy introduces people to the last art of running. Not only do members enjoy fitness, improved health, weight-loss...it is all about fun, enjoyment and lifestyle...something unique to Running Easy. Subscribe at http://ping.fm/47IF3
Monday, February 21, 2011
Tuesday, February 15, 2011
Hitting Half Hillcrest's Hills
Part 3 of the ongoing saga of our Journey to Comrades Marathon 2011.
“The time has come…to say fair’s fair…to pay the rent…to pay our share…da da de dum“…go the lyrics of Midnight Oil’s 80s one hit wonder. Eish! Those were the days of pink shirts for guys, oversized sunglasses and the Walkman! Hmmm…It seems that nothing’s changed…besides maybe the walkman (which was always politically incorrect – it should have been Walkperson). It’s now been replaced by iPod, iPhone, and iPad…which I can well imagine future generations will also be clambering to rename.
But the bottom line is the time had finally come to get out there and do a real race. One of those ones where not only do you awake before the proverbial birds, but where you register, and get things pinned to you and join hundreds of other crazy runners doing the same thing. Stealth training is great…and we do loads of it…only appearing now and then to let our running friends know we still exist. But sometimes you have to do the real thing.
So the sleep of the innocent was shattered by the shriek of the alarm at 3:45am heralding our first race of the year. Following my normal transition from coma to consciousness, I once more berated myself for deciding to do this, berated the race organizers for starting so early, berated the person who invented the clock for not increasing the number of hours in a day, and so on. Armed with the energy of this, I was soon leaping around doing the runner’s early morning dance…dress, toilet, snack…and espresso of course! We’ve got it to a fine art now, but as the brain only wakes up a few hours later it is vital that I refer to my master list to check its all done.
Dressed…shorts and top?…Check! Are you sure…both? Yep…Check!
Shoes on?….Check! (I’ve had dreams about leaving these…and after seeing people running without shoes the nightmare continues)
Socks on?…Yeah, should be if shoes are on but just be sure…Check!
Vaseline?…down low where things rub and on the moobs (man boobs)…Check!…double check otherwise this will certainly come back to bite!
Sunglasses?…check.
Sweatband?…I need this or else I have to run with my eyes closed, which may be preferable sometimes…Check.
Garmin Running watch?…so I know we are actually moving forward when we are running…Check
Running Pouch for keys?….Check! But it feels tighter than last time I wore it. It must have shrunk over the Christmas period…probably from getting wet.
Cell Phone?…so I can take photos of other crazy runners and phone a friend if I get lost or bored or tired…Check
Before long we’re following the stream of runners’ cars…obviously they’re runners because who else is crazy enough to be driving around dressed like they’re going to the beach at 4:30am?
There is something electric about the start of a race. The familiar sound of the announcer’s voice, the music, the hundreds of runners with bleary eyes, the laughter, the smell of Deep heat and overburdened chemical toilets. It’s just awesome…even if it is 4:45am! After the usual hurried scramble to register, interspersed with the normal criticism of how it should be faster, better, shorter, earlier, later…we’re off to the start. to join the growing throng of tightly clustered runners all waiting excitedly And before we know it the gun sounds, and like a laxative released load, the runners spew forth.
It’s always amazing, how minutes later the tide of humanity seems to stretch off into the dark distance. How did I end up so far back? What did they have for breakfast? Do they have an urgent appointment? All these thoughts clamour for attention as we bob and weave like Mohammed Ali through runners, walkers…and seemingly some sleep walkers.
I always admire the bastions of courage who man/woman…the first table. The avalanche of carbo-loaded runners hits them in a surging rush. Runners grapple and lunge for water and coke as though they’ve run hundreds of kilometers or been deprived of moisture since childhood. Quickly we skirt the writhing mass knowing with firm resolve that we can make it…it’s only be 15 minutes…we will survive.
Finally the human snake starts to stretch out as you settle into the pace of those who run sensibly…like we do…slow and enjoying the smell of the roses…or sweat and gaseous deposits, as there were no roses Winding our way down from Hillcrest towards Winston Park we’re rewarded with smiling supporters, beautiful leaf covered roads, and incredible houses…obviously only affordable by government officials. The sun finally dragging its bulk above the distant ocean washes the roads in orange as it drips its golden light through the trees.
The kilometers seem to fall away as we are swept up in the amazing journey of running with so many people. Before long we are heading back up the gentle but long hill towards Hillcrest. “21 turn, 42 straight” shouts the marshall…”Aah, it’s half this time…” I think to myself, as we turn into the stadium “Half the distance but twice the fun.”
Driving home I lean out the window and shout encouraging words to some family who’re just heading around for their second lap…words that every runner loves to hear…”You’re looking good…You’re nearly there”… And then we’re off towards home and the welcome embrace of a cool pool and another espresso. But in the back of my mind is the thought…”We will be doing our marathon in 2 weeks time.”
Oh well, that time has not yet come!
“The time has come…to say fair’s fair…to pay the rent…to pay our share…da da de dum“…go the lyrics of Midnight Oil’s 80s one hit wonder. Eish! Those were the days of pink shirts for guys, oversized sunglasses and the Walkman! Hmmm…It seems that nothing’s changed…besides maybe the walkman (which was always politically incorrect – it should have been Walkperson). It’s now been replaced by iPod, iPhone, and iPad…which I can well imagine future generations will also be clambering to rename.
But the bottom line is the time had finally come to get out there and do a real race. One of those ones where not only do you awake before the proverbial birds, but where you register, and get things pinned to you and join hundreds of other crazy runners doing the same thing. Stealth training is great…and we do loads of it…only appearing now and then to let our running friends know we still exist. But sometimes you have to do the real thing.
So the sleep of the innocent was shattered by the shriek of the alarm at 3:45am heralding our first race of the year. Following my normal transition from coma to consciousness, I once more berated myself for deciding to do this, berated the race organizers for starting so early, berated the person who invented the clock for not increasing the number of hours in a day, and so on. Armed with the energy of this, I was soon leaping around doing the runner’s early morning dance…dress, toilet, snack…and espresso of course! We’ve got it to a fine art now, but as the brain only wakes up a few hours later it is vital that I refer to my master list to check its all done.
Dressed…shorts and top?…Check! Are you sure…both? Yep…Check!
Shoes on?….Check! (I’ve had dreams about leaving these…and after seeing people running without shoes the nightmare continues)
Socks on?…Yeah, should be if shoes are on but just be sure…Check!
Vaseline?…down low where things rub and on the moobs (man boobs)…Check!…double check otherwise this will certainly come back to bite!
Sunglasses?…check.
Sweatband?…I need this or else I have to run with my eyes closed, which may be preferable sometimes…Check.
Garmin Running watch?…so I know we are actually moving forward when we are running…Check
Running Pouch for keys?….Check! But it feels tighter than last time I wore it. It must have shrunk over the Christmas period…probably from getting wet.
Cell Phone?…so I can take photos of other crazy runners and phone a friend if I get lost or bored or tired…Check
Before long we’re following the stream of runners’ cars…obviously they’re runners because who else is crazy enough to be driving around dressed like they’re going to the beach at 4:30am?
There is something electric about the start of a race. The familiar sound of the announcer’s voice, the music, the hundreds of runners with bleary eyes, the laughter, the smell of Deep heat and overburdened chemical toilets. It’s just awesome…even if it is 4:45am! After the usual hurried scramble to register, interspersed with the normal criticism of how it should be faster, better, shorter, earlier, later…we’re off to the start. to join the growing throng of tightly clustered runners all waiting excitedly And before we know it the gun sounds, and like a laxative released load, the runners spew forth.
It’s always amazing, how minutes later the tide of humanity seems to stretch off into the dark distance. How did I end up so far back? What did they have for breakfast? Do they have an urgent appointment? All these thoughts clamour for attention as we bob and weave like Mohammed Ali through runners, walkers…and seemingly some sleep walkers.
I always admire the bastions of courage who man/woman…the first table. The avalanche of carbo-loaded runners hits them in a surging rush. Runners grapple and lunge for water and coke as though they’ve run hundreds of kilometers or been deprived of moisture since childhood. Quickly we skirt the writhing mass knowing with firm resolve that we can make it…it’s only be 15 minutes…we will survive.
Finally the human snake starts to stretch out as you settle into the pace of those who run sensibly…like we do…slow and enjoying the smell of the roses…or sweat and gaseous deposits, as there were no roses Winding our way down from Hillcrest towards Winston Park we’re rewarded with smiling supporters, beautiful leaf covered roads, and incredible houses…obviously only affordable by government officials. The sun finally dragging its bulk above the distant ocean washes the roads in orange as it drips its golden light through the trees.
The kilometers seem to fall away as we are swept up in the amazing journey of running with so many people. Before long we are heading back up the gentle but long hill towards Hillcrest. “21 turn, 42 straight” shouts the marshall…”Aah, it’s half this time…” I think to myself, as we turn into the stadium “Half the distance but twice the fun.”
Driving home I lean out the window and shout encouraging words to some family who’re just heading around for their second lap…words that every runner loves to hear…”You’re looking good…You’re nearly there”… And then we’re off towards home and the welcome embrace of a cool pool and another espresso. But in the back of my mind is the thought…”We will be doing our marathon in 2 weeks time.”
Oh well, that time has not yet come!
Pop into Runner's World site and read about our journey to Comrades 2011. Latest post "Hitting Half Hillcrest's Hills" - http://ping.fm/EVjLU
Monday, February 14, 2011
G'Day Mate - You Fancy a Run with the Roos?
And so 2011 leaps on...Aussies, Animals and Adventure.
While the year is yet young at heart, it seems that the journey to Comrades 2011 is leaping ahead in Kangaroo bounds. Near the end of January Nicky and I found ourselves in Australia for a week. As any travelers would know, being away from home does tend to play havoc on the routine and put pressure on those weekly training runs. And so we too, suffering from more than our fair share of A.D.D., were busily ensconced in many things, but not running. However in our hearts beat the passion of Comrades, and the need to get a training run in began to steadily mount...plus I'd sort of oversold myself.
I was speaking at a Christian conference and had regaled them with stories of my Comrades conquests...it's awesome to see how impressed foreigners are when you bandy around numbers like 90km. It's all lost on our satiated South Africans. And so it wasn't long before they suggested that I lead an early morning run of interested Aussies. Finding myself stuck between a boast and an Aussie, we finally succumbed. We put out the hard-to-refuse invitation that on the Tuesday morning we would be heading out at 4:45am for a 21km run.
Well, as you can well imagine...they leapt at it like swarm of Roos. Several people came up to me to discuss possible routes and hours were spent pouring over Google Maps and listening with keen interest to the advice of the locals.
4:30am....Beep, Beep, Beep....Squawk..Screech...The alarm woke us in its usual uncaring way. "Eish," Nicky said, "My Aussie Didgeridoo! It's still dark outside. Why did you make us start so early?" Through bleary, unhappy eyes I stared vainly out the window hoping to catch just a glimmer of the new day. In those first few moments, with nauseating regularity, I experience the same thoughts..."Why in the world am I doing this? I love my bed. I want to sleep. This is crazy. I need counseling. All those non-runners were right." However, normally this period of transition is washed away with the warm, bitter, strong kiss of the first espresso. However on this occasion there was no espresso, and so bearing the reproach of my good wife we dressed and hurried outside into the darkness.
Dew lay thickly on the ground, and even though it was not yet 5am the temperature was already reaching the mid 20s. The days had been blisteringly hot, with temperatures as high as 35C even at 7pm. In the lights of the camp we made out one other would-be runner. It's easy to tell - they're the only ones awake and wearing skimpy, non-flattering clothing. Soon we were joined by a young boy of 13 (who'd never run further than 6km) and finally by our guide. The Fabulous Five...up at Five...were off.
A few minutes later we stopped and leapt from the car. We watched with amusement as the Aussies underwent various running rituals...stretch, loosen, twist...Our thinking is, "Hey, we are here to run not do pilates or yoga...leave that to the non-runners." So after a few condescending remarks about their ability to flex and how they'd look in a pair of tights we were ready to head off.
The route made its way for about 10km on a quiet road past farms, and homes along the base of a valley in the Newcastle area of New South Wales. The plan being to wend our way along the valley floor and then turn around just before the road climbed up into the hills beyond.
"This is why I run. This is why I get up at crazy hours. This is living." Almost without fail this is the next transition after pluming the depths of my sanity in those first waking moments. It's the pure joy and exhilaration of running. There's no better way to see a place - to experience a country - surrounded by the sweet strains of the Aussie accent, the rich aroma of the farmlands and trademark vista of the Aussie Eucalyptus. And even their company is not too bad. It's quite surprising, but thankfully they aren't all like Shane Warne.
The kilometers seem to fall away as we were caught up in the experience. It wasn't long before the iconic Aussie symbol...no not beer...the kangaroo was seen leaping across the road ahead of us. Shy, but inquisitive we saw many of them also seemingly out on their morning training hops. We were even treated to one of the myriad of Aussie snakes...although this one was either fast asleep or suffering from a hard night of partying. While we did not spot any Koalas...apparently its not their hunting season or something...there was no shortage of spiders. You wont be in Australia very long before realising that it's not flies that are the problem but spiders - a strange paradox indeed. And it wont be long before your friendly Aussie mate is indulging you in terrifying stories about how all the worlds deadliest venom dripping, 8-legged beasts live on their island. It's understandable - the scary stories must either come from a croc, a spider, a kangaroo or a koala...we really are spoilt in Africa.
Before we knew it we were closing in on the end of our run. The sun was beginning to paint the road in molten gold, and it felt as such when it touched us. I was immediately thankful we had started out early. That's another thing I must remember next time I'm in the valley of self-flagellation in those first waking moments - it will be cool.
As the 5 sweaty bodies clambered into the ute (bakkie for us South Africans) we were all grins and jokes. Everyone had made it, even young Reuben. All I can say is "That was a fair dinkum experience mate, and another great leap along the road to Comrades!"
Visit www.runningeasy.com for loads more tales, yarns, and great advice.
While the year is yet young at heart, it seems that the journey to Comrades 2011 is leaping ahead in Kangaroo bounds. Near the end of January Nicky and I found ourselves in Australia for a week. As any travelers would know, being away from home does tend to play havoc on the routine and put pressure on those weekly training runs. And so we too, suffering from more than our fair share of A.D.D., were busily ensconced in many things, but not running. However in our hearts beat the passion of Comrades, and the need to get a training run in began to steadily mount...plus I'd sort of oversold myself.
I was speaking at a Christian conference and had regaled them with stories of my Comrades conquests...it's awesome to see how impressed foreigners are when you bandy around numbers like 90km. It's all lost on our satiated South Africans. And so it wasn't long before they suggested that I lead an early morning run of interested Aussies. Finding myself stuck between a boast and an Aussie, we finally succumbed. We put out the hard-to-refuse invitation that on the Tuesday morning we would be heading out at 4:45am for a 21km run.
Well, as you can well imagine...they leapt at it like swarm of Roos. Several people came up to me to discuss possible routes and hours were spent pouring over Google Maps and listening with keen interest to the advice of the locals.
4:30am....Beep, Beep, Beep....Squawk..Screech...The alarm woke us in its usual uncaring way. "Eish," Nicky said, "My Aussie Didgeridoo! It's still dark outside. Why did you make us start so early?" Through bleary, unhappy eyes I stared vainly out the window hoping to catch just a glimmer of the new day. In those first few moments, with nauseating regularity, I experience the same thoughts..."Why in the world am I doing this? I love my bed. I want to sleep. This is crazy. I need counseling. All those non-runners were right." However, normally this period of transition is washed away with the warm, bitter, strong kiss of the first espresso. However on this occasion there was no espresso, and so bearing the reproach of my good wife we dressed and hurried outside into the darkness.
Dew lay thickly on the ground, and even though it was not yet 5am the temperature was already reaching the mid 20s. The days had been blisteringly hot, with temperatures as high as 35C even at 7pm. In the lights of the camp we made out one other would-be runner. It's easy to tell - they're the only ones awake and wearing skimpy, non-flattering clothing. Soon we were joined by a young boy of 13 (who'd never run further than 6km) and finally by our guide. The Fabulous Five...up at Five...were off.
A few minutes later we stopped and leapt from the car. We watched with amusement as the Aussies underwent various running rituals...stretch, loosen, twist...Our thinking is, "Hey, we are here to run not do pilates or yoga...leave that to the non-runners." So after a few condescending remarks about their ability to flex and how they'd look in a pair of tights we were ready to head off.
The route made its way for about 10km on a quiet road past farms, and homes along the base of a valley in the Newcastle area of New South Wales. The plan being to wend our way along the valley floor and then turn around just before the road climbed up into the hills beyond.
"This is why I run. This is why I get up at crazy hours. This is living." Almost without fail this is the next transition after pluming the depths of my sanity in those first waking moments. It's the pure joy and exhilaration of running. There's no better way to see a place - to experience a country - surrounded by the sweet strains of the Aussie accent, the rich aroma of the farmlands and trademark vista of the Aussie Eucalyptus. And even their company is not too bad. It's quite surprising, but thankfully they aren't all like Shane Warne.
The kilometers seem to fall away as we were caught up in the experience. It wasn't long before the iconic Aussie symbol...no not beer...the kangaroo was seen leaping across the road ahead of us. Shy, but inquisitive we saw many of them also seemingly out on their morning training hops. We were even treated to one of the myriad of Aussie snakes...although this one was either fast asleep or suffering from a hard night of partying. While we did not spot any Koalas...apparently its not their hunting season or something...there was no shortage of spiders. You wont be in Australia very long before realising that it's not flies that are the problem but spiders - a strange paradox indeed. And it wont be long before your friendly Aussie mate is indulging you in terrifying stories about how all the worlds deadliest venom dripping, 8-legged beasts live on their island. It's understandable - the scary stories must either come from a croc, a spider, a kangaroo or a koala...we really are spoilt in Africa.
Before we knew it we were closing in on the end of our run. The sun was beginning to paint the road in molten gold, and it felt as such when it touched us. I was immediately thankful we had started out early. That's another thing I must remember next time I'm in the valley of self-flagellation in those first waking moments - it will be cool.
As the 5 sweaty bodies clambered into the ute (bakkie for us South Africans) we were all grins and jokes. Everyone had made it, even young Reuben. All I can say is "That was a fair dinkum experience mate, and another great leap along the road to Comrades!"
Visit www.runningeasy.com for loads more tales, yarns, and great advice.
Tuesday, February 1, 2011
Runner's World Blog - Journey to Comrades 2011
Hey everyone,
Well the new year has gotten going with a great blast, and so has the running. Before you know it Comrades is panting down your neck. While the epic 90km race is only in the end of May, the training has already ramped right up. In 3 weeks time we have a marathon to run so we already need to hit out peak week this week. So Friday will see us slip out and do a 30km run....Eish!
And then the journey to Comrades 2011 will be well and truly on its way.
Anyway, please pop on over to the Runner's World page where I am writing a blog for them on our journey to Comrades 2011. We'd love to have you along for the journey and hear your thoughts and comments. So go here - http://ping.fm/56olw and grab the first issue...the next post will be about our exciting run in Australia (last week)- Kangaroos, snakes and more.
Yours in running easy
Craig
Well the new year has gotten going with a great blast, and so has the running. Before you know it Comrades is panting down your neck. While the epic 90km race is only in the end of May, the training has already ramped right up. In 3 weeks time we have a marathon to run so we already need to hit out peak week this week. So Friday will see us slip out and do a 30km run....Eish!
And then the journey to Comrades 2011 will be well and truly on its way.
Anyway, please pop on over to the Runner's World page where I am writing a blog for them on our journey to Comrades 2011. We'd love to have you along for the journey and hear your thoughts and comments. So go here - http://ping.fm/56olw and grab the first issue...the next post will be about our exciting run in Australia (last week)- Kangaroos, snakes and more.
Yours in running easy
Craig
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