RunningMySpace | Learn To Run

8 Tips After You’ve Picked A Running Goal

2025-01-06T10:11:00.000-05:00

Are you eager to get moving and accomplish your running goals?

Maybe you’ve been itching to conquer that 5K, 10K, half marathon, or marathon?

Eagerness is an excellent sign that you are ready to put in the time and commitment to hitting those essential goals.

8 Smart Steps to Consider
Before Training.

1. Reflect on what you’re hoping to accomplish and go over the steps on how you will achieve it.
2. Find a program. You can find all sorts of programs from reputable sites across the internet. Go over the top 10 listings or more to see which program vibes with you best. ALWAYS consider your age, running experience, previous injuries and time.
3. Build your mileage consistently before starting a training plan.

Remedies for Chafing

2015-02-21T21:02:00.002-05:00

picture credit - Sherise - Unsplash

List from worst to best...

A continuous rubbing of the skin in an area during running can cause a burning sensation and red rash.
Places on the skin where you sweat, stay moist and have friction are the worst!
The nipple area, underarm areas, feet and anywhere where skin rubs to close to skin.

Prevention of Chafing

Dehydration can cause sweating which causes chafing, so the remedy to hydrate by drinking plenty of water, 1 or 2 glasses of water an hour before going for a walk or run.
Pour powder into the folded part of a tissue and fold close the ends and use as a powder puffer.
Vaseline apply thinly to skin area that rub, and in skin folds.
dab olive oil on the areas.
Body Glide applied thinly.
Wear less abrasive clothing nylon and some combinations of synthetic clothing can be the worst. If you have to wear this clothing protect the areas with compression pants or tights. A synthetic bra with no seams or seams that are not in prone areas and that are not bunched, but rolled seamed edges.
moisture-wicking fabrics such as Coolmax and Drifit is Dri-FIT, 45% polyester/39% nylon/16% spandex jerseys are the best materials. 100% cotton stays wet and can promote chafing.

Please leave a comment in the section below what remedies you use for preventing chafing.

Smile, Happiness, Peace and Love

2015-01-04T17:09:00.001-05:00

Peace...

Don't worry about a thing, just sit back and read...

Don't worry, because it is time to let everything go.
In your mind while you move ahead a new year...

Will it really matter about the things that are making you crazy right now?
Smile, happiness, peace and love

Just Breathe
Just breathe once and hold to a count of four... and take another breath in and hold to another count of four... and repeat about 4times.
There... you did it!

Right now with hardly any work at all your brain just got the message to stop the rush of adrenaline and turned on the switch to relax...

Life is peaceful...
Keep breathing slowly and methodically...

Think of a beautiful star that shines in the midnight sky... Now think of it intensifying and growing brighter, but yet not a brightness that causes pain in your eyes...

It is a reasurring light that is growing and telling you to listen....

Listen to the voice, feel for the nudge.
The balance is slowly falling onto your shoulders. It's a balance that will take you to your inner voice and give you the answers in life that you are looking for.

  So... have a good day, smile and maybe if you have time run.
  Happiness just walked in.
  Peace Love

The Benefits of Walking While Running

2014-02-20T12:13:00.001-05:00

Stepping out your front door...

You may immediately set sail, whisking those happy feet into a running trot only because you are crunched for time or don't know any better. You think your doing yourself a favour embarking on this running thing!

Your are - nevertheless your run deserves better!

Not warming up or cooling down...

Could have dire consequences on your running and have you missing out on something so wonderful, eventually leaving you to abolish running forever!

When I get back from a fantastic run, I'm hooked on the positive and everything comes my way!

I know you just want to run and get going, but the benefits of walking before, during and after your run are huge. Most people don't know why they feel so awful when they run and chalk it up to just a bad day.

Let's look at some of the uncomfortable ailments runners can be plagued with and the four best times to walk.

These might be your problems...

a side stitch
sluggish legs
aches
pains
shortness of breath
lightheaded
headache
disappointments
slowing times

The point is You go out to run, feel good and keep feeling this good all day!

Four Best times to Walk

1. In the beginning walking sets the stage...

You get to reflect on what you're doing for your run and how you're going to do it. Walking is good in the beginning, all those muscles are getting ready to work and all those organs are getting ready to expand and pump. This all happens gradually and walking will do this comfortably and gently for you.

If you think of your car in the winter, it needs time to warm up or else it won't sound or feel good. Your car will drive rough and you will feel the need to go back.

2. Walking relaxes your running in the middle...

While running you can do intervals of run/walking and walking which is great for recovery.
Running for 2 or 10 minute intervals with walking breaks between each run, will get you ready for the next interval! This is great for beginners, for 5K training or even marathon race training!

3. Walking completes your moments...

Walking is the BEST tool to cool down your heart!
After you're finished running, walking helps lower your heart rate and blood pressure towards normal. If all of a sudden you stop, blood rushing to the heart suddenly slows, surprising and depriving the brain of oxygen! Your heart needs to slow down gradually or you will feel uncomfortable and feel lightheaded.
If you've ever seen people get very red faced and pale, it's usually because they didn't do the crucial cool down.

It could even be dangerous for people with unknown heart problems.

4. Walking when you don't feel like running...

After a busy day, it's nice to smell the roses and just walk. You don't always have to run! You'll actually feel better about running if you give yourself the kindness of a break by doing a brisk walk instead.

Today don't forget to apply a walking plan before, during and after your run. If things just don't feel right, keep going and make it a walking day or add more walking in the middle of your run!

Only 10 minutes of walking is all it takes in the beginning and end of your run to get your body and heart ready for what is next to come ...

********** I always recommend a doctors check up before starting any exercise program, especially if you are over the age of 40.**********

Please sign up and receive a Free 5K program!

Why do we need running shoes?

2014-01-30T10:02:00.003-05:00

While shoes are hugely in the market for keeping your feet healthy, things I have experienced have made me feel differently.

Why do we need running shoes?

Well, to keep our feet healthy ...

With a frenzy of injuries, while running, we are so eager to get the right fitted running shoe. Protection while running is extremely important, because they say if we don't have the right support we could end up with hip, knee, shin, back or feet injuries to name a few! I do believe this to a certain extent!

But...

Are we all being sold a bunch of bunk?
I mean listen, we weren't born with shoes on our feet, we actually learned how to walk better and learn faster as infants with no shoes. It looks very awkward watching a baby try his first steps in shoes compared to watching him/her learn on bare feet!

Does this hype wearing highly conditioned and expensive shoes have merit?
Did we just teach ourselves to need shoes?
Have we conditioned our feet that way?
Are they running shoes or running shields?
Does Fashion have something to do with it?

Yes, yes, yes and yes!
With technology there is the advent of change, change for the better shoe. We need a good looking shoe with lots of protection from the constant jarring from running and we need a shoe that will last...Because we have out of shape feet?

Not to ridicule, but...Is this what we need?

We need an expensive well supported shoe so that are feet can relax and our minds can go back to better things. Like dreaming about the next running shoe idea...
Do you think that we have been brainwashed and taught to think that we need the good looking shoe with super protection?
I guess it just isn't ethical to run barefoot because you might step on something. Uh...Mostly the ground, something our feet were made to step on.
Our feet are conditioned and don't know how to walk comfortably barefoot let alone run. These running Shields protect us from everything, even from remembering how to walk properly. We get a shoe to do that for us.
Don't forget that we need something on our feet to look better than us...Are we not beautiful anymore without accessories?

Think back...

So when did the old added support for your feet come in?

Interesting...
In the 50s, 60s, and 70s our shoes had limited support. I don't remember worrying too much about support... Although I was quite young...It was really how fast the shoe was, by making better traction and a lighter shoe.

I remember a pair of Adidas that I never wanted to give up, they had hardly anything to them except the cool strips. It was almost like running barefoot. I had to get rid of them because both my baby toes were shooting out the sides! Support really came in the late 1980s with the Michael Jordan's celebrity-induced, Nike Air Jordans and then shoes just blossomed from there...

Just my theory...
I think that our shoes today have almost so much support that we are actually causing ourselves injury...

We seem to always need something on our feet. By the time we have spent at least 20 years with so much foot support we risk injury. We risk injury walking around on bare feet. I wonder how many people had planters fasciitis in the last century? Isn't that partly caused by an inflexible arch?

So this is my thing...

I had a sore foot for the last 2 months and had to take a lot of running time off. I went away on vacation and went barefoot in the sand. We were at the beach, so why wear shoes? All week I spent the time on my bares! I did worry a bit because I always wear shoes and supportive slippers at home...I really worried I was going to make my injury worse! Funny thing is my feet felt better when I got home and I felt like I finally gave my feet exercise!

Exercise you say?

Yes, exercise...I know it sounds silly, but I now believe if we don't have to wear shoes, we should be going more barefoot. Our feet are becoming out of shape, weak and too supported. We don't know how to walk on our own two bare feet because we're so used to being supported.
Needless to say, I came home and wore shoes again and the pain in my foot came back. It is either one of the pairs of shoes I wear or maybe a hint that my feet need better conditioning without the super foamed supported shoes.

So now I walk barefoot whenever I can and I also have found some super exercises to do for my feet while I go barefoot.
You as a runner may say, "Don't neglect your feet and always get a well-fitted shoe."
This is important...
But you gotta wonder...
For the beginner runner, I definitely would suggest a good supported running shoe, but don't neglect to give your bares some exercise too. Your poor feet are begging you to.
Interesting article about why 'Barefoot Running' is better!

What are your thoughts?

Yoga to Prevent Running Injuries

2014-01-04T17:50:00.000-05:00

Doesn't it seem that once you get one running injury under control another one creeps out right behind it?
Or when you're in the depths of a
learn to run program or training to run a 5k, 10K, Marathon or Ultra Marathon you have to quit because of an injury...

It can be so frustrating trying to prevent running injuries!

One of the best ways to protect yourself from running injuries is to do stretches, but doing this is sometimes not enough.

Your body needs alignment and proper stretches to prevent injuries.

Your body needs a program that does all this to prevent running injuries. This is where Runner's Yoga comes in. This system has helped me stay injury free for awhile now!

30 minutes of Runner's Yoga

compliments your running program and your life!

My Story and how I got Interested in Runner's Yoga...

Awhile back... I had a nagging hip injury that started from running with shin splints, caused by improper posture and strengthening. I came upon a site where a person commented negatively about running and how the injuries runner's get - eventually cripple the body!

(I hear people say this kind of thing a lot...)

The commenter thought running was really bad for you and quoted.
"Running is bad for joints, muscles and the whole body!"

His final comment was,
"I feel sorry for all you runners because running makes you old!"
What a horrible thing to read when I've been running for so many years!

You know, I didn't believe this for one minute, but yes he was right...
Runner's do get injuries and quite frequently.

Needless to say I felt a bit compelled and this prompted my curiosity to do some research to find out why runner's have so many injuries and if running really had the potential of being listed as an occupational hazard.

What I found was running is actually better for your health than you think!

Running is excellent for your bones!
Running is excellent for your muscles!
Running is excellent for your cardiovascular system!
Running is excellent for your respiratory system!
Running is excellent, excellent for your everything!

And for the part that running makes you old...
Running actually regenerates all the cells in your body and can make you look and feel younger right down to your cellular level.

That's good news!
The long and short of it, runner's do suffer a lot of injuries.

So what's the problem then, why are all of us runners getting injuries?

Here's what I've discovered.
When you age you lose strength and flexibility even if you're active!

Ah ha...It's inevitable, it just happens because we become less active in a 24 hour period.
Things that age and don't get used, become brittle and break.

Toddlers, they move in and around, strengthening and flexing their little muscles onto couches, floors and chairs and are great at developing their flexibility and strength!

Yes, toddlers are building many muscles we don't even know exist any more! The last time you crawled and climbed all around like a toddler was probably when you were a toddler.

Running is a great exercise and builds some muscles, but not enough to keep you strong and prevent you from running into injuries.

This is when I found Runner's Yoga

Doing yoga will increase your flexibility, so your muscles and joints stay limber and flex better. Your body gradually aligns and strengthens so every running step is nice and strong.

Yoga builds strength in your joints and muscle and this is a big plus.
Those muscles that are not being used while you run are built during the Runner's Yoga process.

The large and small muscles support one another.
This also spells out a faster metabolism...
More muscle means more fat burned...

A lot of runners use Runner's Yoga!

Doing Yoga will ignite every part of your body that needs to be ignited, because you are giving your body the attention it needs, hence it will prevent running injuries!

Runner's Yoga is a Total Mind-Body Workout you can do on your own ... almost anywhere ... in just 30 minutes!
Your Running Program Needs a Yoga Program!
It's for anybody.
It's for all levels of fitness and flexibility. If you are interested in giving your body a lift this program adds strength, agility and inner peace.
I strongly recommend this program.

It 's easy, now you can order by Paypal!

Visit Runner's Yoga

Please leave a comment a let me know how you feel :)

Do You have control over life or does life have control over You?

2013-12-18T12:55:00.000-05:00

Think back...

When was the last time you were really living with no stress?

Do you remember that feeling of control?...

Let me put a life scenario in your head...

You are eight years old, kicking the dirt in front of you while walking to your best friend's house.
There is no rush because you know you're going to get there.

Maybe you are walking through a busy city, a field or a park and the only sounds you hear are the natural sounds.

Life around you is still moving, there are cars zipping by, horns honking, maybe even sirens blaring.

You are clued only to the sound of wind waffling past your ears or the subtle bird song that instantly lights up your heart. You might be listening to slight sounds, like the shuffling of grass or suddenly captivated by leaves swirling in the distance wind. Maybe it's winter and you cherish the beautiful sounds of silence and for a moment shush background interruptions, as you capture the snow's falling whisper.

Along the way you are not feeling rushed...
You glance at a squirrel from the corner of your eye as it sits and munches away peacefully on a nut. It's tail is shaking in anticipation of life.

Then you feel this sense of satisfaction as you stare as a bird busily creates a nest, flipping sticks and twigs in and around in anticipation of the life.

You stop and watch in your own silence.

Content...

At this time... Does life have control over you or do you have control over life?

This is your life...

Remember that feeling...
Such a true freedom...

I wish I was 8 sometimes...

Freedom...
It is a state of being clear and unmixed, being able to watch life in anticipation while feeling free at the very moment.

Stress is an impelling force of pressure.
The pressure of work, the pressure of an important event, worry, anxiety or fear.
When you sit in stress all day long, day by day - you lose the benefits of feeling free!

Freedom is a state of being clear and unmixed.
When you Go back and remember that feeling of freedom, you are now dealing with the stress.

You Feel Happier Kicking Back
Don't try to find freedom, gravitate towards Happy and Contentedness.
You will have control...
Freedom is with you now...You are not feeling rushed, but feeling like yourself.

If you feel out of sorts.
Stop...Remember the way you felt when you just kicked back...
It's a good feeling that is right there within you.

So, go outside and walk or run don't stress and let the stress take care of itself . This is your tool to disintegrate all those negative feelings by leaving you clear to

move on to better things.

Why can't I run like I used to?

2013-12-04T12:08:00.001-05:00

Because... You have to start slow!

Running will be hard if you think you can run like a kid!

If you start with this mind set, you'll quit before you get to see the great results running has for YOU!

Why can't I run like I used to?

Your body at a cellular level needs to learn to run. This includes your lungs, bones, ligaments, heart and muscles. It all runs very deep!

To get good at anything, you have to cut through the uncomfortable!

This is the same in almost anything new in life.

Runners who haven't run in a long time, have to pass a point of hard before magical moments start to happen and then your body starts to get used to running.

The biggest problem is...

Many of you quit running when you're just about at the tip of getting good at it!

Because maybe...

it's hard.
you've stopped following scheduled runs.
you get an injury.
you haven't seen any improvements yet.

ONCE your passed the point of no return...

Running becomes something You never knew could be soooo wonderful!

Then You start to see your very own successes ...

weight-loss
more energy
happier
increased muscle tone all over
able to run longer distances
Loving yourself
running for the joy of running for the rest of your life!

Those Magical Moments are just around that corner and you will run like you use to!

Maybe you'll even reach for goals you never thought attainable like...

2 to 5K races!
half marathons!
full marathons!
ultra-marathons!

If you are having a hard time getting into running, take a deep...deep...deep breath and let it out slowly and put a picture in your head of what you want to look like. Picture what you want for yourself...

When you feel like quitting and running gets hard - you'll have that focused vision on your mind.

You won't want to quit!

6 weeks...
That's all it takes to get you going ...

After six weeks you'll be running for 20 to 30 minutes.
Comfortably...
There will be some hard days, but nothing compared to the beginning.

If you're having problems with goals, get yourself started and start by going for a walk today...

Go for a walk for an half hour.
Find a line of trees, a couple of telephone poles, driveways etc and run until you get past at least 2 of them.
Don't run fast - just run so you are able to sing or chant a verse.
The next day, walk that same path and do it again.

Now sign up and receive a 6 week program

Please contact me if you need more motivation and help!

I love helping people run!
Gilly

Related Articles: When You Don't Want to Go For a Run

How I ran a 5K

2013-11-28T14:50:00.002-05:00

I remember waaaay back running on my Cross Country Team and wondering to myself...

"How do I run a 5K, if I've never run one before?"

I was literally plunked with a bunch of elite runners and told to run! (The run seemed to last forever!) It turned out to be about 5 kilometers!

Meanwhile I had never even run a whole neighbourhood block, let alone a 5K.

This experience felt overwhelming!

I remember my first running steps... Galloping people sprinting past me as I rushed breathlessly,through gnarly trails. My jaws were tensed, teeth grimaced as I carefully tried not to get trampled by other runners!
This memory still haunts me at the start of a race and I have to stop myself from grinding :(

The possibility of me finishing a 5K successfully seemed far and few between. This was a crippling first day. I finished feeling distraught, throwing up and not wanting to go back. EVER! Needless to say, something inside me said to keep going and I've been running for over 30 years.

Quite happily I might add!

I felt I was never going to be good at running a 5K without pain!

I spent the better part of the entire first season suffering in a place where I felt I was never going to be good at running a 5K without pain!

It was a bit demoralizing, because I was a sporty person and I felt I should be able to do this!

Running a Comfortable 5K

Conquering running comfortably and happily truly took a lot of thinking and research ...

So... I meticulously set up my own program with the plan to achieve my 5K goal. I made a more sensible plan by making it a gradual program, I figured this would make it a heck of a lot more gentler on me. At the time I hadn't realized how great this would become.

I was quietly determined and was going to reach my goal! Little did I know the program set up, was the easy part. Learning to run comfortably had me to dig deep at times and believe... Nevertheless following my plan wasn't hard and the best part was the challenge because It was FUN instead of self-defeating!

I think back and realize how grateful I was to be able to go through this journey.

Running longer than a 5K!

By the time I finished training for a 5K, I decided to do more and loved the longer distance training. One day I entered in a 10K race just for fun and followed another home-made plan. I surprised myself at how well I felt, I caught the bug for running...

Running has become a staple in my life and I can't imagine what my life would have been like, if I hadn't found running.

(What an excellent stress reliever!)

My 50K Running Accomplishment!

Recently I accomplished running 5 times the distance I did as a teenager. I first didn't believe it was possible, but like the last time, I wouldn't take "NO" for an answer.
I ran those 50 kilometers with a vengeance, ALL in one day!
On my 50th Birthday I ran my 50K and completed it in 6 hours, 14 minutes and 18 seconds.
I surprised myself, finishing 45 minutes sooner than I thought and felt great!

How did I run a 50K?

I followed the same procedure that I followed back when I was in highschool. I knew my goal, all I needed was the map

(the plan) to take me there. So I did it!

The biggest mistake most people make in learning to run is running too fast, too much and too soon. These mistakes could have you never running again.

All it takes to learn to run a 5K is patience, valuable directions and a great goal and you will become successful at running anything in life.

Here are a few hints to get you started running a 5K.

Walk before you run for 10 minutes
Run for 30 seconds. Go back to a walk for 2 to 3 minutes and repeat up to 30 minutes! That's it for your 30 minute training run/walk!
Always walk 10 minutes after your session so your body can go back to normal. Make sure you involve at least 10 minutes of stretches in the end to calm down tight muscles.
Think positively. Remind yourself you are new and give yourself a chance to do well! Running is hard in the beginning because your lungs, your heart, muscles and bones are not used to this kind of activity. The exciting thing is these are the parts of your body that will benefit and change your life.

You can change your life for the better!

This is what you need to do...

Receive a 5K for beginners schedule!

You'll also receive A report on "The Biggest Mistakes Beginner Runners Make."

If you don't want to Learn to Run using the Newsletter you can purchase a 5K Beginner Program by Jago Holmes all in one package!

Accomplishing Your Running Goals

2013-08-16T08:09:00.002-04:00

Enjoy your running and accomplish your goals!

A busy life we live in...

We live busy lives and this can rob us from things we love to do and make it very difficult to accomplish wanted goals.

Goals can fall away from our life because they seem too time consuming and trigger a feeling that it's too hard.

Here are a few tips that will help you accomplish your running goals or any goal!

Focus on what you really want. {Example: I want to run a marathon. I want to buy a new house. I want to get a new job. I want to lose weight.}
Find clear instructions on how to get to where you want! {Research, research and more research!}
Figure out what you are going to need (the ingredients) Just like a recipe!
Stay on track and follow where the map is going to take you, by making your schedule so you won't falter.
Start at the beginning and do it, following through to the end!
And last but not least...BELIEVE IN YOURSELF!!!!!

This is how you get to the end, because you are going to follow these tips and tailor them towards your goal.
It's just for you!

The # 1 Biggest Sabotage to Your Goal (by: RunningMyspace)

Is Fear, because fear gets in your way!!

Fear affects the foundation your goal is sitting on and can sometimes make everything you've worked for, fail!
Fear takes you away from having a clear goal.
Fear prevents you from scheduling important events that lead up to knowing...How?, When?, Where?, What? and so on... doesn't develop
Fear leads to hazy and unclear thoughts because of doubt. Fear has you moving through a fog not even knowing what is your problem.
The ingredients, the instructions and the map will be non-existent or confusing for you.
No goal is achieved!

Make sure you check in with yourself and ask, "Am I afraid?"
If you are... BREATHE, redo your goal and these steps to your goal.
Things won't look so intimidating.

Maybe do a 10K instead??

Get real with yourself and honest.
What do I want and how can I get it?
Be realistic and work on one goal at a time. Eventually you'll be able to work on bigger goals!
Then...
The fear of training for a marathon will not be as intense!

This very skill of learning how to go through steps to achieve the goal is so important.
I hope this article helps, especially for those of you who are in a slump.

We all could use this format to apply to anything we really want in life.

If you are starting all over or really want to follow a format by a professional coach, click on the link in the sidebar to get more information about running a 5K.
Let me know if you have questions on how this process works for you!

If you know someone who would benefit from this information, please forward this article.
Thanks!

How to trick yourself into eating better?

2013-05-17T14:29:00.001-04:00

If you find that you can't lose weight while training for a 5K or you're worried about the way your family eats. This might be due to the fact the not-so-good-food is too much in your face. If high sugar foods or packaged foods are more visible, you will eat it more!

Here are a few tips to trick yourself into eating better

while training for a 5K, learn to run or just trying to eat healthy day to day.

If you put healthy food in the right spot in your fridge or on the counter, you will trick yourself and have the benefits of eating more healthier foods.

(By: RunningMySpace)

Trade cookies in the cupboard for bananas in the cupboard. Bananas love darkness so they keep longer, so put them in a bowl and slip them in the cupboard.
Apples go great in the crisper or serve at the table in a bowl!
Fruits like blueberries, blackberries, strawberries (don't hide them in the fridge drawers!) put them on the shelf of the refrigerated at eye level! Position them so they look irresistible!
Strain grapes and leave them on the counter in the kitchen where your family passes often. Your family will eat the good foods first before all the junky packaged/processed foods.
Cut and wash vegetables and put a natural dip for easy healthy snacking.
Make slushes out of frozen fruit, water, milk or yogurt!
Shop mostly from the outside isle of your grocery store
If it comes in a package and you feel you need to eat it, check for unnatural ingredients.
Stock up on natural foods that come in the ground by freezing or dehydrating.
Lastly make treats with your kids that involve good food ingredients.

Have fun tricking yourself into eating better by following these tips and tricks!

How to Run Faster Without Getting Tired

2013-04-08T00:46:00.000-04:00

Your running and feeling good, your picking up your speed...Your watch says your running pace is great and then you start to get tired...

How to run faster without getting tired is something you need to build up to...

For those of you that are doing a program and still can't seem to run faster, consider the 5K Training for Beginners program or any of the marathon programs at the end of this post. Also check out these tips that may or may not be slowing you down.

How to Get Faster Running Tips:

Make sure when you run you are looking ahead about 15 to 20 feet, naturally you will feel yourself pick up speed, because your whole body feels more comfortable. Doing this keeps your head aligned with the rest of your body and good posture. When you have good posture you breathe easier by expanding your lungs.
Make sure your chin is parallel to the ground so that your head and spine are aligned nicely, it will stop you from using your whole body to run and expend too much energy.
Land on your mid-foot section of your foot instead of the heel, because you're actually using more energy after this braking action every time.
Keep your forearms parallel to the ground and don't cross them over your midsection of your body. This type of swinging will use up lots of energy when you want to get going. Make sure your arms swing about 90 degrees.
Try not to clench your fist, keep them nice and relaxed.
Buy shoes that are meant for the type of running you do and customized for the way you run. Shoes that have the wrong fit will slow you down in your tracks.
Wear clothing that is loosely fit and have great wicking powers, pulling the sweat away from your body. Sometimes when you are on your last leg, sweating can cause you to slow down and hamper your performance.
Make sure before you run that you are hydrated, running thirsty can make you feel drained.
And last but not least follow a learn to run program and after 12 weeks train for a race.

Jago Holmes Marathon Training!

How to Accomplish Running Goals

2013-02-13T10:37:00.003-05:00

I want to talk to you today about something that is not just about running, but also how you live your life and accomplish your goals!

Time is of an essence!

Life's busyness robs us from things we love to do and make it very difficult to accomplish them.
Have you ever tried to focus on a something and failed to get it completed?
Goals are sometimes things that fall to the wayside...because they look so hard or out of reach!

Here are a few tips that will help you accomplish your goals.

Train for a 5K

Focus on what you really want. {Example: I want to run a marathon. I want to buy a new house. I want to get a new job. I want to lose weight.}
Find clear instructions on how to get to where you want! {Research, research and more research!}
Figure out what you are going to need (the ingredients) Just like a recipe!
Stay on track and follow where the map is going to take you, by making your schedule so you won't falter.
Start at the beginning and do it, following through to the end!
And last but not least...BELIEVE IN YOURSELF!!!!!

This is how you get to the end, because you are going to follow these tips and tailor them towards your goal.
It's just for you!

The # 1 Biggest Sabotage to Your Goal (by: RunningMyspace)

Is Fear, because fear gets in your way!!

Fear affects the foundation your goal is sitting on and can sometimes make everything you've worked for, fail!
Fear takes you away from having a clear goal.
Fear prevents you from scheduling important events that lead up to knowing...How?, When?, Where?, What? and so on... doesn't develop
Fear leads to hazy and unclear thoughts because of doubt. Fear has you moving through a fog not even knowing what is your problem.
The ingredients, the instructions and the map will be non-existent or confusing for you.
No goal is achieved!

Stay Motivated Running This Winter

2012-11-26T18:23:00.000-05:00

Are you feeling...too cold, too wet, to this, to that to run this winter?

As we wind down to the end of the year and start a new year, most of us in the Northern Hemisphere are going to be battling with issues of snow, ice and cold!

It's very hard to stay motivated running in the winter when you're confronted with weather like this.

Maybe you just want to hibernate and forget about this whole running thing until spring!
I feel like this sometimes too!

So, I really have to dig deep inside and find ways to keep my mind motivated in staying running!

Many, many of you are saying you are not going to run this winter.
If you don't want to run this winter, it's OK!!!!
You can still do other exercises to maintain your fitness, lose weight and relieve stress.

You can stay fit this winter and replace your running for another sport or run indoors.

You can do a sport where you'll be working with-the-snow or just stay cozy inside doing a sport!
Then... go back to running outside in the spring and train for a 5K!

Here a few to ponder over...All these sports promote great exercise strength and help with distressing, keeping your cardiovascular health in tact!

The treadmill, swimming, walking, strength training, yoga, cross-country skiing, downhill skiing, snow shoeing, rowing machine, stationary bike, aerobics, indoor running track or join a sport like basketball, hockey, tennis, soccer or volley ball.

For those of you who just can't hang up those running shoes, you need the right kind of stuff to keep you warm and keep you going.

(How you are going to run through this plethora of winter weather?)

15 Great things a Runner needs to know this Winter. (By: RunningMyspace)

Set weekly or monthly goals...( ex: run 30K/week or train for Chilly Winter Race, lose 10 pounds.)
Check the weather often and make your 3 day schedule around the weather.
Dress in thin polyester layers with a gortex shell. Wear clothing suitable for temperatures about 10 to 15 degrees warmer to prevent overheating.
Run in the warmer part of the day if it's really cold.
Wear good wicking clothing to prevent feeling wet and catching a chill. Good sports apparel pulls sweat away from the skin.
Always wear a good wicked hat and mitts to prevent heat loss.
Choose shoes with excellent traction and with a gortex weather proofing (Cross trainer's). Use them with Yaktrax if needed.
Run on salted sidewalks, paths or packed trails to avoid the dangers of slipping.
Use a school track or a trail loop and walk the path to pack down. It's perfect for running on after using good shoe apparel. Use it as your winter running spot.
Don't run if temperatures or windchill exceeds 20 degrees C or 0 degrees F, opt to train in home or at the gym.
Meet friends a couple times a week in your running schedule to help you keep motivated.
Join a local running club to meet people with the same goals you have.
Wear bright reflective clothing when running in the dawn to dusk to be seen.
Run in well lit up streets or trails.
Don't forget to journal all your running experiences in a running journal or at Dailymile. Dailymile you meet plenty of runners providing you with continuous motivation. Just look up Gilly with the running legs :)

Just remember even though winter is hard to run in, if you follow these great tips running will be easier to access this winter. So put on your best shoes and let's go!

New Running Shoes for Running

2012-10-31T23:06:00.001-04:00

As the weather gets colder and seasons change it may be time for new running shoes!

I struggle sometimes buying new shoes, there are so many different kinds of running shoes to buy!
It should be so simple right?
Just buy the shoes you already have!
What if you're not keen on the shoes you're wearing?
or
What if they stopped making the shoes you loved?

Here are 7 'Shoe Things' to ask yourself before buying new running shoes...

(By: RunningMySpace)

Should I stick to my usual brand?
Should I buy a minimalist shoe?
Should I buy a shoe with super support?
How many miles do I wear my shoes before I get new ones?
I do other sports, should I just buy a cross-trainer?
Should I buy a trail-running shoe if I always run trails?
Should I buy a winter shoe?

Let's start with the first one...

Should you stick to your brand?
Yes if you like it - and - No because there may be a better shoe out there for you.
Really, you need to tell a shoe store specialist what type of running you do and ask lots of questions.
There are a host of running shoes out there ranging from the type, colour, style all the way to the staff favorites.
Don't get sidetracked.
Try on lots of shoes and pick and choose from there.
Believe me the shoe wall can be overwhelming and confusing sometimes, so you really have to tune in to how the shoe feels and listen to what the shoe specialists says.

Buying a minimalist shoe?
They are the new trend... With finger like treads or smooth bottoms, they simulate natural barefoot running.
These shoes are great at enhancing running posture and having you run in a more natural stance...Like when we were kids!
You need to be careful if you are prone to Shinsplints, Achilles Tendon or knee pain because a good arch support for your flat feet or high arch is something you need.
If you have pain in the legs, hips, back or feet purchase a more supportive shoe until you get better and then transition slowly to a minimalist shoe.
I do not recommend people over the age of 40 wearing minimalist running shoes because over time we need arch support to protect our feet and body.

The Super Support Running Shoe
If you are injury prone you need a supportive shoe. The Asics Gel Nimbus is great! (Check them out here!)
The cushioning and the superior mid sole protection will help diminish sore pains and prevent injuries.
I had a terrible time with shin splints once and this shoe was a life savor! I later switched to a shoe with less cushioning because I my feet were getting used to too much support. (That's another Newsletter)
It's kind of like my feet were on crutches for 4 months and it was time to go back to a shoe to work those feet back into shape.

Miles, More Miles... More Kilometers and Miles :)
Generally you need to change your shoes at the 300 mile mark, you can push it to 400 miles if you do a lot of trail running (500 to 650 Kilometers) and when you train for a 5K or other race be conscious of your shoe mileage, otherwise the shoes maybe garbage for running.
Even though your shoes may look great, your running shoe is breaking down and providing you with nothing.
The tread may be worn just a little, but the inside mechanics of the shoe is shot.
It would be like driving your car on flat tires and the rims suffer having the car break down.
I've made this mistake before and know now not to push it.
It's very hard for me to change shoes I love, but if I don't I get myself in trouble.

Cross Training Shoes
Should you buy them? No.
If you are running weekly, even 7 miles, you need specific shoes for running.
Cross- trainers are great for bumming around doing different activities, but not great for the serious runner.
Injuries will start due to lack of support not in the right places.

Trial Running Shoes
Trail running shoes are great and provide ultimate comfort for runners. They run a little bit heavier then your street running shoe, but can offer great gortex protection and treads that save you from snow, mud and even sometimes ice.
Do you need a Trail Running Shoe if you run in trails?
It depends how often you trail run, where you are running and if a street shoe will do the same as a trail-runner.
There are lots of trail-runners to choose from and some have treads like winter tires.
If you run on rough trails all the time, certainly pick up a nice pair of trail-runners, but if you are only running occasionally through the woods or grass I'd stick to regular running shoes. Or...Buy a trail-runner for those trail running days.
My problem is I love the shoes I'm in and have a difficult time switching shoes from run to run...That's just me...Picky :))

Buying Winter Shoes
Winter shoes are the same as trail-runners, they have a protective outer layer, gortex for your feet and a great out sole.
It depends on the terrain you are running and how much snow you venture through.
Running in the winter you encounter many different conditions and trail-runners help you from slipping and sliding keeping your feet dry.
I would recommend having a pair of trail-runners if your winters are crazy with ice, snow, slush, rain, and sleet!
Winter running isn't easy if you have to constantly stop yourself from slipping on ice and snow,
so take a look at Yaktrax they are all I use with my regular runners to stop from slipping!

Having the right shoes makes running enjoyable and injury free!

What if I miss a day of running?

2012-09-08T00:28:00.001-04:00

Don't worry about it, because missing one work out is not going to affect your training....Unless you are trying out for the Olympic trails, but even then it won't affect the results. Remember your human and things like missing a day will happen.

Many people ask me this question...

What if I miss a day running?

They are worried they may have to take their training back a week. When to worry is when there are inconsistencies in your program schedule and your training becomes wishy washy with no means to an end.

What if I miss a day of running, will I have to go back a week?

You stay where you are in the program and carry on as if the day isn't missed, you could even try to make it up some time later in the week. Most likely you've run out of time though, so don't even think about the missed day. Try not to do this too often or you'll start to lose improvements.

Inconsistencies is not missing a day of running...

Inconsistencies is missing one day one week and then 2 days the next and then missing a whole week or so the next. There really isn't any accomplishment or skill being learned. Running is good any time, but if you are looking for serious results, like a race time or mileage completion, you will never get it done not running consistently!

Will the next week of the program be harder because of missing a day of running?

Maybe, but probably not. If the week feels hard, maybe this is the reason you decided not to run last week. Sometimes when a program is too challenging, you need to take a step back. If you are finding any part of your program so hard that it's not fun, go back a week. Challenge is only good if it's fun, although too much can have you feeling like a failure. Goals are best met by accomplishing them gradually...

Conquer goals one week at a time and don't worry about a missed running day!

Goals accomplished in steps, understandable steps are always easy to complete. Goals completed in fast, haphazard steps have you feeling disorganized and frustrated.

Sign up and follow my Free 5K plan, receive a Free Report on the

"Biggest Mistakes Beginner Runners Make".

Learning how to run can be challenging, you need guidance to get you where you want to go.
Chi Running is a great program helping you centre yourself to completing a 5K. Take a look at.here.
It's a great program to understand the dynamics of running.

How to Run with Good Posture

2012-09-05T16:01:00.000-04:00

When the most important aspect about you running well...

Eh hmm, is your posture.

You want to check out how to run with good posture to make sure you run it right. If your posture is off, you will tire early and encounter aches and pains that will eventually lead to injury.

Is this what you do?

Are you bent at the waist? Looking at the ground? or Are your shoulders stiff and high? Do you land on your heels instead of your mid-foot? Stop your bad posture running before it becomes more difficult to change.

Once, not to long ago I had a bad habit of running and bending at the waist to go faster. I couldn't seem to increase my running times and I was thinking..."I must just be getting old!" Not a nice thought :( !
I also had Shin Splints and a sore hip. It's pretty discouraging when you don't know what the problem is, you get discouraged and think running is just not for you...

When all it has to do with is your silly bad posture!

How do I change my bad running posture to good posture?

You keep you back straight, look about 20 feet in front of you while you run, and keep your core strong. Neck and shoulders should be relaxed and your weight should be centered over your feet.

(There's more! Read about Chi Running at the end of this article.)

If you are are trying to run faster, but you can't seem to get where you want fast enough it could be your bad posture slowing you down.

Here's one secret right now that will change your running posture instantly for good running.

Get your knees up!

Think back in gym class when the teacher told you to march around the gym as she yelled "Get those knees up!" And then she made you run while you did this! At least.... That's what my gym teacher told us to do. You ran with your knees high and she blew the whistle for your every step. You'd be going pretty fast and then after huffing and puffing, end up in a pile on the gym floor. It took awhile to collect yourself because it was hard work!

What does all this practice do for your running?

It makes you run with your back straight
it forces you to straighten up and tighten your abs
It forces you to use your gluteus muscles (buttocks) instead of using your hip flexers! This is good, because your but muscles are a heck of a lot stronger then using your hip!
It takes the pressure off your knees, hips,back and lower legs and makes you use more of your core muscles.

Using your core muscles while you run is important, more important then using your legs. When you use too much leg muscle that aren't meant for all that pounding, you create needless injuries. Injuries most common are the shins, Achilles, feet, knees, hips, I could go on....

Is it easy to build your Core for good posture running?

Yes.
You need to do running drills that overemphasize the movement of running, like running with your knees high. along with this drill and others you can nicely build those core areas and gradually your running posture will start to correct itself. You will remember the drills and envision your back straight.

Do this once or twice a week for a couple of Kilometers and build a nice strong core! This is a great look for strong abs.

Although there are many more posture tips, this is one I hope you try!

If you want to run faster in your next race or train to improve your overall running experience with better posture and without injury free, review Katherine and Danny Dreyer's Chi Running Programs. These programs are practiced all over the world teaching you how to run from your center, so running or walking feels easy and natural. These experts have combined holistic and wellness to create a better active living running or walking, so YOU live an enhanced life experience through mindful living.

I could tell you more, but why not check this out for yourself here!

Please leave a comment just underneath in the comments section and tell me what is right or wrong about your running posture!

Foods to Eat Before You Run

2012-09-04T17:07:00.002-04:00

Food To Eat Before You Run

If you wake up early to go running it can be very confusing trying to figure out good foods to eat before you run.

You may not have time in the to eat before you run because your stomach has to digests some of the food. Some foods are ok, but others can make you feel nauseous and uncomfortable.

Sometimes you may run in the middle of the day and need the energy to keep you going while your run.

What's a good food to eat?

What are the best foods to eat before running?

My advice would be to experiment with some of these foods and see what works for your running.

Banana - What a great tasting sweet fruit that raises blood sugar naturally providing you with energy for your run! In the morning when you step out of bed a banana is one of those great foods to eat before you run. It will fill you up and doesn't cause any stomach discomfort during your run.

Bananas are my fruit of choice while going on long runs, because they are easy to carry and convenient to eat when you need the energy. Eating 2 bananas will keep you going for an hour or more. Eat a banana a day because bananas have more vitamins and nutrients than an apple! The vitamin K in bananas help to transport oxygen to the muscles making muscles more efficient.

Yogurt - Yogurt is easy to digest and is recommended for people who have a difficult time digesting lactose in dairy products. It contains protein that helps build muscle, vitamin D (calcium) to keep your bones strong, and is good for cardio health! You only need a little bit to get you going.

Nuts - Almonds or walnuts really help in absorbing toxins and are great at providing natural energy. It is among the best foods to eat before you run! With essential oils helping you to stave off hunger nuts are a great choice to get you out the door. A handful of 8 will do.

Oatmeal - With it's heart happy fibre and carbohydrate properties this homemade oatmeal is a great on the menu for foods to eat before you run first thing in the morning. You only need a little to get you going, the oats contain protein making it an excellent choice for muscle energy. Oats absorb slowly in your system, if you add fruit, or naturals jams this will keep your energy high and hunger at bay.

Water - I always suggest you add a half a cup, to a cup of water to keep you hydrated. Have it about 15 minutes before you get out there.

Let me know in the comments section what foods do you eat before you run!

Why am I having such a hard time running?

2012-08-30T11:08:00.001-04:00

The season slowly moves it's way to the end..............................................

And you are still having a hard time running...

Why are you having such a hard time running?

It takes a good 3 or 4 times to get started running, so don't worry if you've fallen back.
Do you have an injury that has set you back which is made you have a hard time running?
Make sure you are walking 30 minutes every day.
Walk the route you want to run.
Walking burns 200 calories in 36 minutes!

When things get better...start running!

One of the reasons you have such a hard time running is because of consistency and staying with your schedule.

Sometimes I even have problems getting out the door.
I want to roll over, go back to sleep and forget about running altogether!
it's nice just to sit back and relax...You're so busy, the last thing you want to do is run.
And who wants to get all sweaty anyway!

Join my Newsletter and get updates, tips and motivation and a Free Special Report!

Believe it or not, one day - on your busiest day - you'll say..."I got-to-get-out of there, I need to run!"

It's really all about thinking where this running is going to take you, after you've peeled yourself out of bed.
Yes, you go around the block and some.
But there's more attached to that when you've finished.
It's a bigger place, it's accomplishment... Your victory place.
Your Victory Place of you accomplishing this very goal!
Your own goal. ONLY YOURS...
It feels soooo good!
Doing this every week inserts positive feelings that feel far better then quitting...

Do you know what it feels like to say, "I just ran 5 Kilometers without stopping!", "I just ran 12 Kilometers!" or "I just ran 12 miles!"?
It's an amazing feeling!
It's your own victory!
Imagine you running 12 miles and looking very toned and feeling very awesomely cool inside.

Right now you may think you'll never do this because you're having such a hard time running!

There are so many people who have joined RunningMySpace and are doing it.
Guess what? You will too!
They started at the same spot as you.
Some of them even cried there way to the door just because they knew what they wanted, but found the first steps of getting out there, hard.
They went kicking and screaming, but they got there!
After a few times quitting and then getting back out and trying it again, they did it.

I'm going to give you 3 tips to keep you going...

When you go to bed, put all your running apparel out on the dresser and shoes beside the bed. This is a great trick that plays on the mind, because the minute you open your eyes you'll see what you need to do for the day. Your stuff is waiting for you to run!
Think of your goal... Your goal to run that 5K, that Terry Fox run or running cross-country races! If you picture yourself doing the action, this picture has a strange way of arranging things to make goals happen.
Give yourself a break. If you are really tired one day and it's your running day, don't run. Walk. Walk for at least a half hour, you might surprise yourself and throw in a few running steps!

Racing is a great way to keep you motivated and stay running.
Click this link and order this Superior Program for Beginners if you are having a hard time running.
This program will help you stay motivated and get you to the finish line.
Here's what you get.

5K Training for Beginners manual
A Runners Guide to Nutrition
A Runner's Guide to Preventing and Treating Injuries
How to Boost Your Metabolism
Healthy Smoothies for Rapid Weight Loss
Rapid Weight Loss
Planning Your Success
Healthy Soups for Healthy Living
Glycemic 101

Click Here to Take Action!

14 Reasons Why You Should Drink More Water!

2012-07-24T22:43:00.003-04:00

They say water is the elixir of life!

Believe it!

There are so many good reasons to drink water.

Water is really all we need sometimes to pull us out of a slump. Most times we walk around in life totally oblivious to the fact the we are thirsty. You might complain of a sore back or knee. Maybe you have a headache or just plain feel tired and depressed. All you need is to drink water!

I've heard some people say they never drink water. They just don't feel the need.

Water is the reason you don't age.

If you never drink water, then you are always wilting.
If you just drink little bits of water through the week.
Your organs are suffering and you will have moments where you can't think straight.
Then you'll have moments where you'll just feel lousy.
You might forgo your run or walk, you might say you're coming down with something.
You might even go to the doctors for a sore throat.

When all you need to do is drink water!

Look at your lips, look at your tongue, look at your skin.
If your lips are cracked, wrinkled and dry.
Your tongue grey and dry looking
Your skin rough, cracked or increasingly wrinkled.
Drink water.
Drink a little bit every 2 hours until you feel better.
Don't forget to drink water daily.
6 to 8 ounce glasses daily and more if you are exercising.

14 good reasons to drink water!

Good for moisturising skin.
Good for your heart by decreasing your risk of heart attack.
Good for a headache cure, one glass is sometimes all it takes.
Good for curing fatigue and making you feel refreshed.
Good for relieving hunger pains and aiding in weight loss by curbing appetite.
Good for flushing toxins out of cells and keeping them plump.
Good for reducing some risks of cancer like colon, bladder and breast.
Great for exercise and feeling good.
Great for cell function and transportation of nutrients.
Excellent for lubricating your joints including the spine by helping cushion joints.
Excellent for flushing your whole digestive system and making it easier to digest food.
Great for weight loss by increasing metabolism.
Great for preventing constipation and the uncomfortable feelings that go along with elimination.
Excellent at stopping lethargy.

Have a great run and drink water!

Running in the Heat Tips!

2012-07-06T10:48:00.003-04:00

Tips to Beat the Heat

The other day I left my running to a little later in the morning. Not good, because I stepped out to dreaded heat and humidity. The air felt like a hot steamy sauna and not a leaf in site was moving...

Uuug... Not even a breeze...

I didn't have any other time in my day to run, so I knew this time was all I had. I assessed the situation and knew if I did the right things I was going to be all right!

Running in the Heat

Running in the heat can be dangerous if you don't arm yourself with preventative measures.

Humidity makes it very difficult for sweat to evaporate off skin and clothes and that close feeling can make you feel a whole lot hotter!

Before getting out the door running, protect yourself from the heat and humidity with these 12 tips to beat the heat!

12 Running in the Heat Tips!

1. Make sure that you wear clothing that is of good wicking. This type of clothing pulls sweat away from your body and brings it to the surface so it can be evaporated well. Even though it was humid, I still felt fairly dry with evaporation still happening.

2. Wear a hat that covers your face from the sun's heat. A hat is great protection from the sun rays and prevents you from squinting and feeling the heat on your face. It can make a big difference with just that little amount of shade. A hat is also great at protecting you from bugs, bites and keeps long hair intact and a balding or short hair sheltered. Some hats are made with terry cloth lining the rim, so to keep sweat away from eyes.

3. Soaking your hat in water before. This is a great heat tip for keeping your hat cool! Often I'll wet my hat before I go, so to keep me cool. If it's really hot running and you've been out there for awhile, use water bottle water and pour it onto your hat.

4. Wear chaffing gel on areas you experience rubbing. The worst reason to have to come back from a run is chaffing, because it hurts and can start too early into your run. Make sure you safe guard yourself with gel specifically meant for chaffing. I have discovered that olive oil works excellent at preventing chaffing. I apply liberally and it last for more than an hour of running in the heat.

5. Drink a cup of water slowly 5 to 15 minutes before you run during your warm up. This is great for keeping you hydrated and you begin your run feeling fresh. Some people have a hard time drinking water on longer runs or this close to running, but drinking tiny sips of water helps free you from a dehydration and a dry mouth. Interested in a great warm up refer to information on Runner's Yoga.

6. Drink water every half hour of your run. Either leave the drink some where on your trails to retrieve it, wear a water belt or use a palm holding water bottle.

7. Wear athletic sun screen so protect your skin from harmful sun rays. Make sure that you wear a sunscreen that is at least 30UV protection and using sunscreen especially for sports will have it sweat proof and won't sting your eyes.

8. Sweat band or towel are great to wipe sweat off your body. Sometimes it's nice to get the sweat off while you're running and a sweat band or towel will do just that.

9. Sunglasses. Sunglasses that are made for running or sports are excellent for protecting eyes from wind and harmful rays from the sun.

10. Run the trails in woods. If it's not too buggy, run trails in the woods to help shelter you from the sun's heat and rays. Running near rivers or lakes will sometimes bring cooler runs on hot days.

11. Run in the morning or evening when temperatures are cooler and the sun is low or not up.

12. Don't run. When the temperatures are too hot, it's best to be smart and assess if this is something you should be really doing. Running in the heat can cause heat exhaustion!

I hope this helps, let me know if you have any more tips to add to this post in the comment section!

Do you have pain after running, nagging injuries or just need a boost in your running program. Discover the healthiest way to run with Runner's Yoga!

Everything provided in digital format. So that you can download it and get started immediately!

You can also pay by paypal!

Check it out to find out!

Eating Too Much After Workouts

2012-06-29T00:29:00.003-04:00

Reading this post you'll know how much to eat after a workout, what to eat and when to eat when you're finished..

Eating foods rich in carbohydrates and protein are best at healing the body after a workout.

Each of us require different amounts of calories depending on our body size, nevertheless it all comes down to three things.

how much you eat
what you eat
when you eat post exercise.

Believe it or not it has a profound affect on what happens to your metabolism and healing.It is detrimental if you're trying to lose weight!

So how much is too much?

Eating 400 to 450 calories for a smaller person under a150 pounds and eating 450 to 500 calories for a larger framed person over 150 pounds. If you you eat around this range, you can be assured you won't be overeating.

What are the best foods?

The ideal food your muscles need for your recovery after exercise are carbohydrates and proteins. These are great fuel sources for feeding, building and healing muscles. You need a certain amount of both so it won't get stored as fat. The best food for recovery after exercise are fruits, vegetables, soy, tofu, chicken, beef, brown rice, protein shakes, raisins and nuts!

When is the best time to eat after exercise?

The key is to eat 20 to 60 minutes after the workout, this is when your body craves the nutritious fuel you eat and use it for recovery by building strength in muscle. Eating at the opportune time helps your body manufacter those nutrients and put them where they are needed. You become like a well oiled machine when you follow up with these nutritional needs. Understand after you pass this doorway of opportunity, your healing and building efficiency slowly diminishes. The likelihood of food being stored as fat is much higher.

Engaging in this rule will have you not overeating after an exercise regiment like running. You won't feel cravings to eat more, because you've done it properly!

I remember coming back from a run completely sunk from eating anything. I really just had no appetite until snack in the afternoon, then I'd eat like a powerhouse!

Little did I know I was really restricting my body from healing and fuelling correctly. I didn't realize the longer I waited to eat the less effective the food I was eating later on was going to be for me. This whole process helps to keep your metabolism in check as well. When you don't at least eat 1 hour after exercise, your body does what it's suppose to do. Protect you from starving.

Why?

Our ancestors had tough times getting food...Our bodies are so intelligent, so without us knowing it our little ticker for metabolism goes into slow mode. This is so, as to not burn too many calories and keep our organs and body alive.

The benefits of eating well, at the right times and with correct portions go a long way in building the foundation for better running or any exercise for that matter!

I've always wanted to eat clean and not have to worry about the foods that are packaged in the grocery stores.

The types of chemicals put in foods have me sometimes scared if it's really safe! I was doing some looking around a few years back and bumped into Frederic Patenaude and the Raw Food Diet.
I suggest you take a look if you are finding you are having problems with sore stiff joints, fatigue, achy body, weight loss issues and even unhappiness.

"Get Started on the Raw Food Diet With the Most Complete Kit of Resource Available Anywhere!"

Kickstart your health, and find out exactly how you can use the power of raw foods to experience:
Boundless energy, Detox and rejuvenation, Reach your ideal weight.

Go here to find out more.

Learn to run a 5K in 6 weeks

2012-06-17T11:22:00.000-04:00

The scenario may go like this...You start running and feel good and you might even be running 5 or 6 days a week. But when it all comes down to it there has to be direction towards a goal.

How about learning how to train for a 5K race?

It 's not that hard, as a matter of fact if you started training today, you could be running your first 5K in 6 weeks.

Here are a 5 things to prepare for...

"Learn to Run a 5K in 6 weeks"

1. Find a race in your area and sign up. Don't be afraid if you think you're not ready, because lots of 5K races involve walking. Make sure you look for a race that offers both.

2. Talk to your doctor first, so he/she can give you clearance on tackling this. Lots of people enter a exercise program without telling their doctor and then end up getting sidelined because of problems that could of been avoided. The doctor knows best! I especially recommend you get a check up if you are over 40 and have a history of health issues. Take a the 5K program and you and your doctor can customize the program for your health.

3. Check you running shoes and make sure they are not worn. Ask yourself some of these questions. How old are they? Do you use them just for running? Is it time to get a new pair? Running shoes that are old and worn will cause injuries.

4. Make a promise to yourself that you will maintain consistency. Write it down on a piece a paper and have it so you see it every day. X all the days you will run on a calender that use frequently. Tell friends and family what you plan to do.

5. Run with a partner or group to keep you motivated. Have another friend join in your journey and enter the race with you. The best part of running is being able to talk to someone about what you've accomplished and problems you need to change.

Please sign up for my newsletter and receive A Special Report on The Biggest Mistakes New Runners Make Plus your choice of 5K Pdf programs!

Running... My First 5K Tips

2012-06-06T16:22:00.001-04:00

If you are interested in Learning to run or running a 5K race, here are some 5K tips to keep you informed!

Running my first 5K Tips

Tip #1.

Always warm up before you start run/walking or running. Walk for 10 minutes, jog on the spot, do jumping jack or side lunges. Any dynamic movements to get your muscles warmed up and heart rate moving.

Tip #2

Wear clothes that have great wicking power! Clothes made of polyester, Lycra, acrylic any fiber that pulls sweat away from the body is the best. This prevents chaffing and increases your comfort level during your run.

Tip #3

Wear a watch to monitor your time, especially if you are doing interval running. (switching from walking to running) A GPS is a great option. If you have decided that running is the sport for you, invest in a Garmin GPS for monitoring your speed/Distance/pace/time and more!

Tip #4

Don't eat before you run or race a 5K. Make sure you have a good dinner the evening before and 45 minutes before you run the next morning have a yogurt and a banana. I can eat a banana 10 minutes before I leave for my run and not be bothered by cramps!

Tip #5

Drink a cup of water an half hour to 15 minutes before you head out for your 5K to cut out feelings of dehydration. Getting to know yourself and how you feel first is all about good training for a 5K. Some people can't drink anything close to an hour before or even during a run.

Tip #6

Make sure you drink water on the return, drinking water in sips and at room temperature makes it easier on your digestive system. Sometimes gulping cold water can make you sick.

Tip #7

If you are going in a 5K run/walk or run, make sure you walk the course first. We are creatures of habit and we like to know what we are getting into... most of the time. If you can't be at the course before, make sure you look the course up on the race website.

Tip #8

Register for a 5K race a couple of months before, you will feel more motivated and prepared because you are working towards a goal.

Tip #9

Practice doing stretches after running a 5K, you can learn how to stretch with this great book from The Stretching Institute.

Tips #10

Smile. Smiling does amazing things when you run...It corrects a tired posture, motivates you to go further, improves your self esteem and has you enjoying your run more!

RunningMySpace | Learn To Run

8 Tips After You’ve Picked A Running Goal

Are you eager to get moving and accomplish your running goals?

Remedies for Chafing

Prevention of Chafing

Smile, Happiness, Peace and Love

The Benefits of Walking While Running

Four Best times to Walk

1. In the beginning walking sets the stage...

2. Walking relaxes your running in the middle...

3. Walking completes your moments...

4. Walking when you don't feel like running...

Why do we need running shoes?

Why do we need running shoes?

Yoga to Prevent Running Injuries

It can be so frustrating trying to prevent running injuries!

30 minutes of Runner's Yoga

compliments your running program and your life!

Do You have control over life or does life have control over You?

Why can't I run like I used to?

Because... You have to start slow!

If you start with this mind set, you'll quit before you get to see the great results running has for YOU!

Why can't I run like I used to?

To get good at anything, you have to cut through the uncomfortable!

Many of you quit running when you're just about at the tip of getting good at it!

ONCE your passed the point of no return...

How I ran a 5K

I remember waaaay back running on my Cross Country Team and wondering to myself...

The biggest mistake most people make in learning to run is running too fast, too much and too soon. These mistakes could have you never running again.

Here are a few hints to get you started running a 5K.

Accomplishing Your Running Goals

The # 1 Biggest Sabotage to Your Goal (by: RunningMyspace)

How to trick yourself into eating better?

Here are a few tips to trick yourself into eating better

while training for a 5K, learn to run or just trying to eat healthy day to day.

If you put healthy food in the right spot in your fridge or on the counter, you will trick yourself and have the benefits of eating more healthier foods.

How to Run Faster Without Getting Tired

How to run faster without getting tired is something you need to build up to...

How to Get Faster Running Tips:

How to Accomplish Running Goals

Here are a few tips that will help you accomplish your goals.

The # 1 Biggest Sabotage to Your Goal (by: RunningMyspace)

Stay Motivated Running This Winter

It's very hard to stay motivated running in the winter when you're confronted with weather like this.

For those of you who just can't hang up those running shoes, you need the right kind of stuff to keep you warm and keep you going.

New Running Shoes for Running

As the weather gets colder and seasons change it may be time for new running shoes!

Here are 7 'Shoe Things' to ask yourself before buying new running shoes...

Let's start with the first one...

Post a comment on Facebook and win a shadow box of yourself!

What if I miss a day of running?

What if I miss a day running?

What if I miss a day of running, will I have to go back a week?

Will the next week of the program be harder because of missing a day of running?

How to Run with Good Posture

How do I change my bad running posture to good posture?

Here's one secret right now that will change your running posture instantly for good running.

Is it easy to build your Core for good posture running?

Foods to Eat Before You Run

Food To Eat Before You Run

What are the best foods to eat before running?

Why am I having such a hard time running?

Why are you having such a hard time running?

One of the reasons you have such a hard time running is because of consistency and staying with your schedule.

Right now you may think you'll never do this because you're having such a hard time running!

14 Reasons Why You Should Drink More Water!

They say water is the elixir of life!

14 good reasons to drink water!

Running in the Heat Tips!

Running in the Heat

12 Running in the Heat Tips!

Eating Too Much After Workouts

Learn to run a 5K in 6 weeks

Here are a 5 things to prepare for...

"Learn to Run a 5K in 6 weeks"

Running... My First 5K Tips

Running my first 5K Tips