Training For a Marathon – A Primer

Do you have aspirations for running a marathon? Even an Olympian runner would agree that training is the most crucial part of the game. While training for a marathon, it is important that you prepare properly. If you do not pay attention to proper training, you are doomed to fail. If you have already tried it and found it too challenging then sure you need to get with the program.

As is generally the rule, to get better at something, you need lots of practice and commitment. Brilliant people from all walks of life have just this one secret – practice. Training basically is a mixture of practice, expertise on part of the instructor and commitment on part of the trainee, all brought together to form a winning combination. In addition, trainees in many fields, especially sports, benefit from their natural skill and talent. The good news about running is that it does not require any special skills. One just needs to be able bodied and in good health and the rest can be left to the training regimen.

Training for a marathon requires you to constantly push your body to gain more in terms of stamina and endurance. This requires you to proceed in a consistent manner. Haphazard training will not only fail to give the desired results but will also be a source of discouragement because your body will deteriorate rather than improve. Let us discuss a few guidelines that can be helpful when training for a marathon:

Firstly, you must develop training routines that place minimal stress on your body. Running puts pressure on your joints, ligaments, tendons, muscles and nervous system. Some degree of slow steady running is necessary to develop the stamina required for marathons but it is imperative to not overdo it.

Secondly, you need to develop other areas of your body that will support your long distance runs. These organs are the heart, the lungs and the muscles. Healthy heart and lungs ensure adequate oxygen supply is maintained to your tissues, and developed red muscles (through aerobic exercise) Ensure that you do not tire easily.

Lastly, you need to read the signs of your body during training for a marathon. Do not torture your body. Gradually make your training harder and harder and take a day of rest and / or lighter training every now and then to allow your body to recover fully.

How to Make Firefox Safe

Is Firefox Safe?

Firefox is considered to be the safest of all the major browsers. One of the main reasons Firefox has remained safe is its reliably short market history. Internet Explorer was one of the first browsers to enter the market. It was also the first choice of hackers. Identity thieves, spammers and hackers have all sharpened their skills with Internet Explorer and have now turned their attention to Firefox. This has forced Mozilla to constantly plug security holes in their browser. In addition, Firefox has increased it's ability to save your personal web history. If the browser is hacked, all this data becomes available to identity thieves. This article will show you how to protect your data and make Firefox safe.

Top 3 Ways To Make Firefox Safe

1. Plug Holes with Security Add-Ons.

What's the first step to make Firefox safe? The answer is add-ons. has tons of free add-ons to make Firefox safe, fast and more appealing. By simply downloading small additional features and taking the proper precautions, you can easily make Firefox safe. However, leaving Firefox unmodified does not make it any safer than Internet Explorer which is notorious for security holes. Modifying Firefox with specific add-ons can provide you with an excellent security barrier.

The trouble is most websites are using Java Script to display banners, videos and other "click-able" elements. Net security advisers recommend that you avoid clicking on anything on questionable sites. However, this is a difficult task when you are quickly browsing through numerous pages. Clicking on the wrong link can cause a scripting attack, browsers hijacks, and malware to be added to your computer. Most script blocking add-ons have been proven effective, such as PC World's World Class Award winner "NoScript"; This tool helps to make Firefox safe by allowing Java Script and other executable content to run only from trusted domains of your choice. If you want to make Firefox safe you should have some form of script blocking.

Not all add-ons are made equal. Some Firefox's add-ons can make you more vulnerable to attack from malicious software. Hackers are able to implant Java script code into your browsers via the add-ons security holes. This allows spyware to record your personal info and passwords. These add-ons have become favorite tools for hackers:

Google Toolbar, Yahoo Toolbar, Extension, Facebook Toolbar, AOL Toolbar, Toolbar, and Netcraft Anti-Phishing Toolbar.

2. Keep Your Private Data Safe

The second step to make Firefox safe is private data security. One of the major areas of concern for Firefox safe usage is the amount of internet history that Firefox records. All web browsers can record your Internet history, search history, and passwords. However Firefox 3 has added features that allow it to remember all your password. This password manager benefits anyone with multiple complicated passwords. However, its better to not store these in your browser. If you insist on storing your passwords in Firefox, you should apply the master password feature that protects your saved passwords. Here is how:

1. Click "Tools"
2. Scroll down and choose "Options"
3. Choose the Privacy heading
4. Select "Saved Passwords"
5. Set "Master Password"

A Master Password will not prevent others from reading locally stored e-mails, viewing your browsing history, or from accessing sites the browser is already logged in to. You will need to shut down the browser and clear your temporary internet files to remove this data:

1. Quit, Firefox and any other web browser
2. Click Start, click "Control Panel", then then double-click "Internet Options".
3. On the General tab, click "Delete Files" under Temporary Internet Files.
4. In the Delete Files dialog box, click to select the "Delete all offline content" check box, and then click OK.
5. Click "OK".

Remember that Firefox does a traditional delete. So, this does not permanently erase the data from your hard drive. Only a secure delete can award you the ability to erase data from the drive permanently. For more on secure delete visit this Secure Delete Tutorial page

3. Listen to the Warnings

You can make Firefox safe by customizing your security settings to warn you of any suspected problems. By using this option, Firefox will warn you if a site has had a history of malicious attacks. This is a great preemptive measure that can save you from malware attacks and make Firefox safe. Here is how:

1. Click "Tools"
2. Scroll down and choose "Options"
3. Choose the Security tab
4. Click the check box for: "Warm me when a sites try to install add-ons", "Tell me if the site I'm visiting is a suspected attack site" and "Tell me if the site I'm visiting is A suspected forgery site.

All About Your 3G Internet Service

In the technology circle, there is much hue and cry about 3G internet services. It is a known fact to everyone that 3G stands for "3rd Generation", but very few are aware of this technology from its core. Basically, it's an initiative taken by the International Telecommunication Union to create a global wireless standard for mobile internet access. However, it requires a minimum mobile internet access speed which is comparable to DSL (Digital Subscriber Line) internet speed. To meet the technology standards, there needs to be high-volume voice services.

Unlike its predecessor 2G (2nd Generation) technology, which was discovered around voice applications including talking, call-waiting and voicemail, 3G technology emphasizes on internet and multimedia based applications that facilitate web browsing, music downloads, video conferencing etc. However, to access 3G network, your device need to support an information transfer rate of at least 200 Kbit / s. With the increased demand for high-speed internet services, the popularity of 3G is also surmounting. The technology has multiple benefits to offer, some of which are discussed below:

High-speed Internet on the Go: Before the advent of this technology, it was almost a dream to get access to high-speed internet on the go. Modern developments in mobile technology coupled with 3G has created great opportunities for users to surf internet at a blazing fast speed, even while they are traveling.

Reaches Remotest Corners: It's easy to find 3G access at places where wired connectivity is difficult to install. This helps minimize the gap in internet access in rural areas or areas with limited connectivity. The speed sometimes exceeds the speed of dial-up internet services.

Affordability: 3G standards benefited the rural people to a great extent. While it's expensive to set up wired connections at homes, the wireless internet costs less and offer better speed to the users. With the development of this telecommunication technology, users can now get high-speed connectivity even on their mobile devices.

Multimedia Usage: Both corporate and personal consumers benefit from the service as it facilitates the use of diverse multimedia applications and enhancements the wireless internet experience. It enables real-time video conferencing, music download at a faster speed, uploading and downloading files at a speed that equals to wired broadband services.

Stay Entertainment: Internet offers multiple ways to keep the users entertained. For lightning fast internet speed and seamless network availability, users can enjoy online gaming, listen to their favorite music or watch movies online with their 3G internet connection.

Although, 3G internet technology is getting momentum both in urban and rural areas, there are still some places where this technology is not as effective as metropolitan cities like New York and San Diego. While telecommunication experts are hopeful to enhance the reach of both 3G and 4G (4th Generation) networks and make the services more affordable for the users, the increased traffic and the usage of mobile devices are the two main issues of concern for the tech experts. Moreover, to sustain a balance in the environment, there needs to take more precautions, as wireless rays often cause harmful radiation, which have adverse impact on the environment.

No Junk Mail – Inbound Marketing

Everyone would agree that marketing to your target audience is an integral part of building your business. Sounds simple enough, but when it comes to online marketing, the avenues are endless. New web applications and concepts are constantly being developed, and with the Internet ever evolving, some can get a little muddled in their advertising efforts and go about their marketing the wrong way.

Firstly, there are two major types of marketing – inbound and outbound. These are most easily defined by inbound being 'permission' and outbound being 'interruption'. If you think about these two words, one has an obviously more generally positive connotation than the other, and in this lies the secret to successful online marketing – inbound marketing, that is, marketing that is done with some level of permission and is usually specific , Is what works when you're trying to reach out to that massive online audience at your fingertips.

Outbound is on the way out

Outbound marketing is that traditional form of advertising that we all grow up with and that still surrounds us today. In fact, this type of marketing to the masses is everywhere. We all know that we can not walk down the street, open a magazine or switch on the television without seeing it, but advertisements accost us on escalator hand rails, inside golf holes, in public toilet cubicles, even on grocery registers. Every space deemed seeable to the public is strewn with advertising – and so it is no wonder that we have learnt to turn a blind eye to much of it; Which here lies the problem with outbound marketing. Not only do people grow annoyed by interruptive advertising, you are also less likely to find that one fish that wants what you've got if you throw a line out into the ocean.

Get found by the people that are looking

So what exactly does inbound marketing entail? In a nutshell, it is getting yourself or your business 'found' by people that are already out there searching for what you're offering. Through the Internet, you have access to millions of people worldwide, so of course (with the right strategy) you'll be able to find the group that is hunting for you. Inbound marketing also involves giving those potential customers what they want, in order to attract them to your business and brand.

Using digital media online is the surest way of successful inbound marketing. Social networking sites are great, as you not only establish your brand and place within the community, but attract those that are interested in what you have to sell or offer. And once those people are a part of your network, they are most likely there to stay, as long as you keep on giving them what they wanted in the first place. Take Facebook, for example. As people like what they see and join your Facebook group, or become your 'friend', you have a ready-made relationship with consumers that want exactly what you have. Pizza Hut, for example, has more than one million fans on Facebook – not only a testament to others of their popularity, but that is one million consumers that have a very high chance of consuming (pardon the pun) whatever new things Pizza Hut offers . That's effective inbound marketing.

Two-way = double the results

It is generally accepted that people do not like one-way communication on the Internet. With collaborative communication one of its greatest attractions, the World Wide Web has boundless opportunities for businesses to connect directly and personally with their customers, or would-be customers. Inbound marketing makes use of this in its two-way communication. Involving the consumer means the consumer feels good, and that's what you want. That way, your customers stick with you. Nobody likes feeling as if they're just a number. Say you're walking along and see huge billboard. You may like what you see, but then you walk away and may very well forget what you saw. Compare this to an online medium such as a forum, where you see others talking about a particular product, see good reviews, read the company's notes – you're definitely more more likely to get involved and become a customer, right?

Love the one you're with

So the idea of ​​inbound marketing is that you are reaching those that want to be reached. You have a better chance of building up a solid and long lasting relationship with the customer, so that when it comes to marketing, they do not mind you 'interrupting' them every now and again with special offers and new products. You've been quite willing to accept a call in the middle of a night from your mum or brother, because you'd assume it was important and necessary. Not so much if you did not recognize the number, though. The same works for marketing – being familiar with a consumer through two-way, online communication mediums means that your 'call' will be answered.

Perhaps you need to take a look at your current marketing strategy and see if there is enough inbound marketing. Remember, inbound marketing not only invites the customer 'in', building that relationship, but you become a larger part of that person's online life, and extremely lead to more a higher conversion rate.