Running
Swimming helps to improve all three of the goals of cross-training- [to improve one’s] endurance, speed, and recovery leading to improvement in one’s marathon (running) performance and is considered good training for the activity.
he easiest way is to remove the shoes, tap the heel on a hard surface, and pour it out. If the soles inside your shoes are removable (and most are), take out the insert and repeat the tapping process. Then simply replace the sole insert, put the shoe back on and resume your run.
Running is often considered to be speeds between 6 miles (10km) per hour and 10 miles (16km) per hour. In terms of pace, this translates to 9:40 minutes/mile or 6 minutes/Km to 6 minutes/mile or 3:45 minutes/Km
In a typical marathon, the winner will cross the line in a little over 2 hours. This means the pace they ran was around 5 minutes per mile (3 minutes per km). Ultramarathons tend to be a little slower, due to the excessive distances of those events. For a 50 mile ultramarathon, the first finishers will come in around the 5.5-hour mark, an average of 6:30/mile (4:00/km).
The feeling of stomping while running is caused by the foot hitting the ground too early in the stride motion. The straighter the knee is at the time of impact, the more force that is going to be created. One reason this could happen is by leaning too far backward.
For a beginning runner, it will take longer than average to build up a base level of fitness. Usually, it takes 8-10 weeks of regular running before the body will begin to show the results of that training.