Beginners Training|Learn to Run Program

Walking before running...

2012-02-22T16:31:00.001-05:00

Lots of people ask me this ONE question when they want to learn to run...

"How long should I be walking before running?"

There is an easy answer to this if you're in pretty good shape already or live an active lifestyle.
Usually one week of good walking will get your body ready to start the run/walk...

But what happens if you are out of shape, overweight and have a very low activity level?

Find out in this video!

Take a look at the Learn to Run ~ Run/Walk Schedule

Gilly

Running Shoes That Prevent Shin Splints

2012-02-15T17:13:00.001-05:00

Do you have shin splints?
When you have shin splints, you'll experience the dreaded sharp pain on the inside or front of your shin while you walk or run. It can be so uncomfortable and can prevent you from running faster times and longer distances.
Shin Splints can bring running or learning to run to a complete halt!

The running shoe that I feel is the best for support and preventing shin splints is the above

Women's ASICS GEL-KAYANO 17

Are there really running shoes that prevent shin splints?

I can't say that if you buy a running shoe it will stop you from getting shin splints, but I can say to make sure you have the right shoe suited for YOU.

This will be a great prevention!

Here are 5 reasons why the right shoe prevents shin splints...

If you have flat feet or a high arch the right shoe will correct this with support where you need it.
You run with a better alignment making running smoother and less likely to be hard on your limbs.
You run with better posture, so less stress is on your shins.
A good shoe forces you to land mid-foot, preventing the braking action after landing on your heels and causing stress on your shins.
The right running shoe corrects your alignment, posture, step while providing you with corrective padding and comfort in the places you need it. These shoes are usually good quality and lasting longer preventing the shoes from wearing down... Thus lessening your chance for shin splints.

How do I get fitted with a good shoe to prevent splints?

If you've been running for a long time and your shin splints creep up on you every year causing you pain... Your best prevention is a running shoe that prevents shin splints.

Are you a new runner experiencing this shin pain for the first time?,

It's time to get proactive and see a specialist. A Pedorthist is a health professional that you can get referred to from your doctor. . A Pedorthist can customize orthotics to help solve your troubles and specializes in setting you up with the best solutions for you and your shin splints.

You can also go to your local running store and tell them your problem. They may offer you a gait analysis which is watching they way you run and fitting you from then on.

If you want to learn more about running and shin splints read more...

Related Articles:

Have you ever had a twinge of pain...

Why do my shins hurt when I...

Running Form and Shin Spl...

Should you stretch before you run?

2012-02-13T00:17:00.000-05:00

I really wanted to let you in about a great program that helps you run better and prevents injuries.

There has been a lot of controversy lately about stretching before a running program and I really want to clear that up for you.
Some people are convinced that stretching before you run can cause serious injury. This is far from the truth if stretching is done correctly.

Should you stretch before you run?

According to the Stretching Institute yes, but it depends on the kinds of stretches you do and when.

There are two primary stretches...

The Static Stretch
Dynamic Stretch

The Static Stretch

Is when you are stay in one place and stretch and hold a certain muscle group without moving.

The Dynamic Stretch

Is when you stretch a part of your body by moving from one place to another or moving a part of your body from one position to another.

Although this may seem simple, there are also stretches within each of these categories that can make learning stretches quite challenging.

Stretching is a very important part of the warmup and cool down stage of running if done correctly.
You watch people around stretching and can learn some bad habits that can cause injury to your running.
Learning to run or even being a long time runner needs the attention of stretching, because we lose our flexibility year after year. Not using stretching as part of your program can really hamper your performance.
If you want to learn more about Stretching I will leave this link to a great website...
The Stretching Institute..
You may also be interested in their warmup stretching tips in audio.

Running Program is No Easy Feat!

2012-02-02T08:03:00.006-05:00

Embarking on running program is no easy feat—especially if you’re really out-of-shape...

Guest post by David Dack a runner and author

In fact the chances of suffering from an injury or a burnout are very high for the overweight person. As a result, most fitness enthusiasts shy away from running and regard it as a harmful activity. This is reasonable since the high impact nature of running can cause a myriad of injuries and health problems.

Nonetheless running isn’t solely to blame for the mess; how you start the activity and the way you exercise determine the kind of results you are going to get. If you start the right way, you’ll able to keep injuries at bay while getting the most out of your training program. The reverse is true as well.
Therefore, if you want to start a running program while steering clear of injuries and setbacks, here are 2 training guidelines that can help.

Build Gradually

The most common pitfall that the majority of running beginners fall into is trying to run too much too soon without respecting their bodies limits. This is what is commonly known as overtraining. And can lead to serious troubles and health problems. In fact it’s the reason why so many beginners can make it through the 2nd week of training without being cogently stopped by pain and sometimes, a crippling injury. However, there is a way to avoid all that.

The best way to approach a running program is to start slowly and build the intensity up gradually. For instance, if you’re really overweight, you may need to walk first before you even consider going for a run. As you get fitter, you could introduce the running into your training by following a walk-run-walk pattern. This training strategy consists of alternating between running sets and walking breaks for recovery.

The length of each interval depends on you fitness level. As a beginner, you may need to first start with 30-45 seconds of running intervals while taking one full minute for recovery. As the training progresses forward, your endurance level will improve. Therefore, you need to keep lengthening the running intervals, while walking for less and less until you’re able to run straight for 30 minutes without much trouble.

Check Your Heart Rate

Your heart rate is the most important measuring tool to how hard you’re working out. It can tell if you’re really heading into the right direction or actually overdoing the exercise, and thus run the risk of overtraining. For starters, as you get stronger, your heart will toughen up as well, so it’ll need less beats as it used to do to perform the same cardiovascular functions for you (mainly pumping blood to your body and working muscles). Therefore, if you take notice of any heart rate drop, you should embrace it. That’s a sure sign of progress and improvement.

Secondly, regular heart checkups will help you spot the looming illness and the effects of overtraining before it gets any worse. For instance, if you’re regular heart rate is unusually high—6 to 12 beats per minute—then its normal pace, then you may be over-taxing your body by applying too much stress. As soon as you start hit this ceiling, burnouts are just around the corner. In this case, you may need to back off on your training load and resume the training when you feel fully recovered.

If you follow these training guidelines, you’ll definitely stay in your comfort zone, while gradually stretching your fitness level. Nevertheless, this is only possible when you start taking action and making practice a priority. Speed of implementation is what will allow you to develop the best stamina ever. So start now and remember to stay within your skill level.

About the author
David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then for a limited time you can grab this special "Weight Loss By Running" FREE report!
If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for?
Click Here Now!

Let me introduce myself...

2012-01-27T18:11:00.004-05:00

So it's interesting because I feel RunningMySpace has come a long way since 2007 by helping so many people to learn to run.

My subscribers I'm really passionate about and I love watching and hearing their accomplishments!

There are so many people out there who want to start running!
You might be one of them, but you may feel you need someone to help motivate you and show you where to begin.
Learning to Run is fun, healthy and invigorating.
Don't let stereotypes stop you from running.
Please sign up Free for motivation and tips on how to Learn to Run!

Finally a bit about my video...
I've never had the confidence to go on video, but people tell me to just do it.
So I finally braved the camera, so please check it out and leave a comment on YouTube.

Learning to run can be very challenging
I'll send you information, to cheer you on, make you feel better, or simply to just be there for you...

How can you lose?

Except for...

a few pounds and stress!

Through my running life I have said to myself...

"I just gotta get past that threshold..." Saying this gets me to my goal!

I have the amazing return of good health and an euphoric feeling that has a direct trigger to keep me going.

This is what you'll be feeling every time you reach you goals!

Stay with me and join up, I'd love to help you run for your life!

Running in the Snow Tips

2012-01-09T11:06:00.000-05:00

Running in the snow can be quite a challenge.

To learn to run on snow it's a good idea to look at the weather.
Precipitation, temperature, and even the humidex are one of the many things to watch for. This will give you a good idea of the type of surface you will be running on.
It's also a great for making your running schedule for the week.

When Temperatures are (only) freezing!

I say only, because I don't think of this as cold in the winter, there are so many days that we live with much colder temperatures! This is the temperature I wait for, it makes for a great surface to run on! Love that January thaw.... It's my favorite!
Everything is frozen, crusty and that slightly hard crust makes for great traction.
It's not too hard and still packs down nicely while you run! This is a great time to venture on the trails and pack down a good spot for running. If you've been missing out on interval training, (like the LEARN TO RUN run/walk intervals or RACE/DISTANCE TRAINING) it's good to get out. This temperature in the middle of winter brings good fun and tests your fitness running. When temperatures sit on the freezing mark there are also some hazards to watch out for, especially locations in the sun that may start to melt and form black ice.

When the Temperatures rise above freezing.

These conditions tend to be slightly easier to run on, because every step will pack down onto other melting layers or if the layers are minimal will splash away from your step. At times it will be dryer in already melted or plowed areas like roads and sidewalks. Where there is melting snow on paths it can get kind of slippery like running on a wet beach. Be careful to avoid ice, wet melting ice as you probably already know can be very dangerous. Don't get yourself in trouble by attempting one dodged step.

Temperatures diving way below freezing!

Temperatures that are below freezing tend to be a little harder to run, because paths that are already made tend to be bumpy and can cause an ankle to turn, thus more dangerous and a little more work. It is best on these days to venture to really well plowed paths, quiet plowed side roads, or even test yourself in a non-tracked open field . The difficulty with this kind of snow is it can get silty making it very hard to run on, even worse than loose sand. This last is quite a test and usually has you finished much sooner than later, especially when snow is knee deep. Lastly pay particular attention to slippery ice and make sure you dress appropriately

The best way to protect yourself from the slippery ice, silty snow, packed and slippery trails is by using Yaktrax. Yaktrax are coiled based rubbers that nonchalantly fit right under your running shoe. The coils grab nicely onto ice and slippery silty snow and make running so much easier on your legs.

Features and Benefits Of Yaktrax:

Removable performance strap: Helps keep the Yaktrax in place

Vertical and horizontal coil pattern: Provides side-to-side, forward and backward stability

Material: Steel coils and natural rubber base

Ultralight weight: Pair weighs 5.1-5.5 ounces

Heel tab: Provides easy on and off

Beginner Running Program

2011-12-21T00:26:00.014-05:00

Learn more about the ~Learn to Run Program

A Good Beginner Running Program...

has you not confused, but happy and motivated. It has you working at a pace that you can handle and is forgiving when you cannot commit all the time. It should feel comfortable and easy to understand so that you know what you are doing each week. For Example: The days you run, the mileage of each day, and what...Read More...

Running Tips for Beginners

Are You a beginner runner?

Too often learning to run can be daunting, this is why reading these running tips for beginners is a must!

Here are some great running tips!...Read More...

Beginner Runner and Motivation

Beginner runner and motivation and how to fulfill that promise to yourself...

Oh yes... and You can!

The most difficult aspect of being a beginner runner... is dealing with motivational issues. It can be really tough when all you want is to get in good shape, lose weight and stay healthy. There are many things you can do to keep...Read More...

Running Schedule for Beginners

Running is an amazing sport and it is fun... To start running you need to look at the Running Schedule for Beginners so you get a sense of how...Read More...

10 gifts for fitness fans

2011-12-19T21:13:00.000-05:00

10 gifts for fitness fans

Great Form for Running

2011-12-15T17:02:00.002-05:00

There's nothing but great form when running, you go faster, tire less, put much less stress on your body and feel so good! Watch this video on great form for running!

Check out more - Are you holding good posture?
Running Form for Beginners

Learning to Run Again!

2011-12-14T19:31:00.071-05:00

Learn to be a Good Runner

Read about 11 tips and learn to be a good runner... Read more...

The Act of Learning to Run

Why is learning to run is so important to your life?

If you've even thought of running before, this article is for you. You could be the next somebody running a marathon even if you think...Read More...

5K Training For Beginners

The Learn to Run 5K Program
couchto - 5k.com ~ Running is Powerful!

If you are looking for a learn to program that has a comprehensive knowledge about running.
(This is a great program that comes all in...

Read More...

Get Fit and Learn to Run

All it takes is time and patience to get fit and learn to run!

Once you've got your mind set to exercise, this is when it's time for you to learn to run.

The Story of The Beginner Runner

You venture out of the house, only to find that it is difficult to run from house to house let alone ...Read More

Sore Legs After Running

2011-12-09T00:19:00.000-05:00

What is the best cure for sore legs after running?

Give your body 2 days of rest
After if the pain isn't too bad, try to go for a light run or walk.
Make sure that you do light stretches with your legs throughout the day.
Use ice packs.
Have a warm bath.
Rest your shoes for awhile, but do not sit for long periods of time.
Get a gentle messages from family, friend or do it yourself.
Take running slowly and at your fitness level...Start by run/walking.
Try yoga.
Cross train - swim, bike or walk.
Get an extra long night sleep.
Take a short nap.
Take ibuprofen
sMiLe - You are doing your body good bye exercising and getting healthy.
Know that you will feel much better in a few days.

What do you do for sore leg muscles?
More on Sore Leg Muscles

How do you run in the winter?

2011-12-07T20:03:00.004-05:00

How do you run in the snow, ice and the cold?

Running in the winter can be fun, but it can be distressing when you think you're not able to keep up with running in the winter because of the weather!

How do you run in the winter?

First keep a good eye out on the weather, run when the weather is milder during the day or milder through the week. Planning your time around the weather can make a huge difference in the difficulty in winter running. When temperatures are above freezing wear light layers and when temperatures are below, wear heavier layers.

Dress warm and in layers, so that you can easily start shedding clothes. Layering appropriately with good wicking materials will keep you warm and dry pulling the sweat away from your body.

Here's how it goes for winter dressing...

First a good wicking long sleeve shirt, a soft liner, windbreaker, mitts or gloves and a hat.
Warm up for about 5 minutes indoors and then go outside and warm up for another 10 more minutes and your off and running.

Have a blast!

Garmin Forerunner 410 HRM Sports Watch - Black

2011-11-26T12:38:00.002-05:00

It's hard to see your progress if you don't track it, so track your runs on the...

Garmin Forerunner 410 HRM Sports Watch - Black

What a great running gadget to keep you motivated!
I love my Garmin forerunner 410, because it's the running gps that tracks your runs accurately.

The Garmin forerunner 410 has an excellent satellite tracking devise.
I never have to worry about losing satellite in the woods because the tracking is so good, even in tall trees. I highly recommend the Garmin forerunner 410 gps running watch. Six weeks from now you'll be looking to see what has changed.

You will be looking to see if you have actually progressed!
The Garmin Forerunner 410 gps running watch will help YOU with what it records in keeping you

RUNNING!
What you will find is you'll want to run more and more and more...towards forever.

Tips on a Healthy Way to Eat

2011-11-22T17:48:00.006-05:00

Eating is essential for you well-being.

Eating the right foods are important for your health and your well-being.

If you tap into good eating now, the well of this good fortune will positively change you for tomorrow!

I wanted to present you with a few of my tips on a healthy way to eat, so that you can start today a new day.

20 tips on the healthiest way to eat all the time.

1. Eat foods as close to their natural state as possible.
2. If buying boxed or processed foods, look to see what the first ingredients are. If it is sugar...Put it back.
3. Mostly shop on the outside aisle of your grocery store.
4. Eat three colours of vegetables for each meal.
5. Eat fresh fruit in the morning and/or fresh squeezed juice.
6. Eat a handful of baked walnuts or almonds with fruit in the morning.
7. Look for and buy organic, chemical free fresh fruits and vegetables.
8. Read nutritional labels. If you haven't heard of it...Don't eat it.
9. Don't eat fast foods more than once or twice a month.
10. When eating at restaurant, ask about nutritional labels for their food.
11. Try to eliminate alcohol regularly, simple fruit drinks and carbonated drinks
12. Do not overcook meats or vegetables.
13. Avoid eating smoked, processed and preserved meats.
14. Canned food is OK, but pick fresh or frozen first.
15. Combine foods that feel right to you...Listen to what your body wants.
16. Avoid synthetic fats- Margarine, shortening and refined liquid vegetable oils.
17. Eat less white flour, white rice etc and eat more whole wheat.
18. Cook with olive oil or peanut oil instead of refined oils.
19. Eat foods rich in essential fatty acids like avocado, eggs, walnuts and fish.
20. Supplement your diet with essential fatty acid nutritional supplements.
More Weightloss Tips........

To make eating simpler rate your foods on a coloured scale:

Green

Yellow
Red

*Green - meaning foods that should be consumed daily
*Yellow - eating the foods sometimes
*Red - eating foods almost never
*If you find you are eating more in the yellow category then try to eat more in the green category!*

Strip That Fat!
If you are really confused about eating, you need some extra help..

This program clears away confusion about why your not losing weight and lets you take off a few pounds too!

Here's an interesting story from Travis and the challenges he went through eating and running. He finally discovered how to get that weight down and enjoy the benefits of running much more.This program clears away the confusion about eating and lets you take off the pounds too.

Find your ideal weight!

Are you going to run this winter?

2011-11-17T12:37:00.000-05:00

Here are some great articles if you are going to run this winter!

Winter Running Clothing Tips

What do you wear running in the winter?

Please enjoy these winter running clothing tips!

Good wicking socks
So that your wet feet don't freeze in the winter.
I love wearing cotton, but cotton can be your foot's worst enemy when it's wet and temperatures plummet below freezing.
Read more...

Winter Running Tips for Beginners

Running Shoes For Winter

Buy Running Shoes for Running
Keep Running Through the Winter

As we reach the end of the year we are reminded of cold temperatures and snow.

I love winter but not being ready for it has the thought of winter shivering up my backside.

How you fit and organize your running program into the season can make for better running.

If you've gone through a winter before or you're a beginner, you probably want a list to keep you ready.

Here is some winter tips to get you organized.
Read more...

Running Shoes For Winter Weather

Are your shoes doing a good job running this winter?

Do you need winter running shoes for winter weather?

It may of suddenly dawned on you that keeping up with your regular running program this winter might be hard.

Does this sound like you?
Read More...

Keep Running Through Winter

As a beginner runner many of you may be thinking about your goals! You may be asking yourself...

"How am I going to keep running through the winter?"

The importance of exercising and keeping it consistent throughout the year is immense.
Look into the future and imagine what you will look like if you stay exercising.
A sneak preview of what you might look...
Read more....

Winter Running Clothing Tips

2011-11-16T14:45:00.001-05:00

What do you wear running in the winter?

Please enjoy these winter running clothing tips!

Good wicking socks
So that your wet feet don't freeze in the winter.
I love wearing cotton, but cotton can be your foot's worst enemy when it's wet and temperatures plummet below freezing.

Running Shoes
You should have shoes to prevent slipping on snow and ice this winter. Buy a trail running shoe with a good tread or fit Yaktrax on the bottom of your regular shoe. Your frustration from slipping is gone and your feet remain dry and warm.

Running pants
Having good wicking clothes to keep that sweat away from your body this winter will have you running comfortably. You can wear running tights if it isn't too cold, but I suggest a good wind pant to keep your legs warm. Warm up with tights underneath the wind pants and when your ready to run, stuff the wind pants into a carrier. Your legs are quite good at staying warm since they are in constant movement.

Underwear and bra
It's also good to have underwear and bra with good wicking, so sweat pulls away from the skin and prevents chaffing. Take a look at these pretty nice running bras.

Running Shirt, liner, and windbreaker
These all need to be designed for easy running. I find when you wear a cotton shirt that holds sweat, a chill quickly sets in. Good shirts for running are a must to pull sweat away from your skin. The liner should be made of materials that do the same as your shirt. Also protecting your core area with a windbreaker acts like a shell to not allow wind to penetrate. Dressing in these layers enables you to take layers off if you get too warm. Dressing in this kind of layers is nice, because it also lets you peel off the lightest clothing first and then can be easily stuffed into a running waist pack. If you get really hot, the liner can be wrapped around your waist not inhibiting your run at all.

Head and Hands
A hat or head band and mitts or gloves are a must for winter temperatures. You've probably heard this before... Heat escapes first out your head and hands. These items need to have good thermal protection while providing a way for sweat to escape. Sweat can make your fingers feel cold and even freeze and your head feel uncomfortable and wet.

This last winter tip is important!

If you happen to take layers off, remember to put layers back on as soon as you have finished running. Your body is vulnerable and needs at this time to be protected from the winter chill.
Related Articles:
Running Shoes For Winter
Winter Running Tips For Beginners
Keep Running Through The Winter

Sore Knees Running

2011-11-14T14:55:00.005-05:00

Do you have sore knees running?

What can you do to fix them?

Fix Your Knees Strengthening Using Your ABCs

A little bit of strength training can go a long way.
This is simple... Try this!

lie on the floor on your back
a pillow under your head
hands should be snuggled under your lower back and buttom
your right leg is bent with foot flat on floor
raise your left leg and bend about 90 degrees
Start drawing the alphabet with your foot facing up!
Switch legs and repeat once building up to twice on each leg, 5 days a week for two weeks

If you have pain, help prevent your knees from getting injured. Stop, walk it off and then rest.
Having sore knees means that you need to take a break from exercise, especially repetitive strenuous exercise. If you are running, add more rest days and cross-train swimming, biking and walking.

Maybe though...
You're having troubles with your sore knees all the time, like during your off times from running..
It could be caused by a number of factors:

The large muscle above the knee needs to be strong so that your knees don't take on all the weight of running or any exercise for that matter!

When we age we start to lose a bit of cartilage each decade. You can build your cartilage, bones and muscles by running and walking, but doing these exercises slowly and gradually building up to your fitness level. Sometimes jumping ahead of a program no matter what your age can have negative consequences. A bum knee being one.

Strengthening your Quadriceps
Protect against cartilage loss by doing strength training exercises by building muscle so that it can act as a cushion absorb some of the impact from running.

These exercises are great for working your quad muscles in the knee area.
You will find your legs feel much stronger and the pain in your knees fade.
If the pain does not go away in two weeks see your doctor.

*Keep your knees healthy by doing these exercises twice a week.

Related Articles:
Running Goals in the Fall
Running Tips for Beginners
Winter Tips
Stretches for Running

5k Training Plan For You and YOUR OTHER

2011-11-08T17:02:00.009-05:00

Here's a great 5K Training Plan
for YOU and YOUR OTHER...
Click on this link and magnify

Many times you try to get your significant Other to run, many times you have failed.

You worry...
You're getting in good shape, but your OTHER isn't.

Your worry about your Other's health...
Heart attacks
Cancer
Degenerative diseases....to name just a few...

You worry about your "LOVE".
This is your time to show Other this plan.
This is a plan that both of you can work on together.

I'll make it easy.
Grab Other's hand tonight and walk...
Talk to Other about health and keep walking.
Tell Other you want Other to do a plan to get healthy together.

Then show OTHER the plan...
The 5K Plan...
After your walk...tell Other the first day is already done.
Love doesn't get any better than that.
Get Other close to you tonight, for your health and your life together.

Related Articles:
3 Week 5K Training
5K Training Schedule Beginner
Training for a 5K in 6 Weeks
Jago Holmes Personal Trainer ~ 5K Training for Beginners

Winter Running Tips for Beginners

2011-11-03T15:44:00.003-04:00

Running Shoes For Winter

Buy Running Shoes for Running
Keep Running Through the Winter

As we reach the end of the year we are reminded of cold temperatures and snow.

I love winter but not being ready for it has the thought of winter shivering up my backside.

How you fit and organize your running program into the season can make for better running.

If you've gone through a winter before or you're a beginner, you probably want a list to keep you ready.

Here is some winter tips to get you organized.

10 Winter Running Tips For Beginners

Dress in layers. Make sure that you wear light layers so when you are warm you can take a layer off. A good rule is windbreaker, liner and t-shirt
Running shoes should be have more grip, because of snow and ice.
Water, always hydrate yourself through out the day. Even though you are not sweating, you still need to drink water to help replenish you when you run.
Warming up - You should warm up with a 5 to 10 minute walk or light jog and stretch before your run.
Wear socks that pull the wet away from skin to prevent your toes from getting cold and freezing.
Wear a light hat and mittens. Preferably good wicking, because sweat can turn into your worst enemy when it starts to get cold.
Make sure that you have good SPF Sun and Wind protection for your face and lips, even if it is cloudy the sun still has damaging rays.
Run in the day time as much as possible or wear reflective clothing.
Always carry around ID or wear an ID bracelet and always carry a phone.
Wear sun glasses, sunshine rays can be very hard on your eyes when it reflects off the snow.

SMilE and have a HapPY RuN!
Sign up, learn how to run and receive Running Tips and Motivation

Coach Yourself Running

2011-10-28T23:51:00.004-04:00

You coach yourself running down the street, around the corner, up the block and tomorrow do it all over again.

Silently you tell yourself you can do it.
Inconsistently you...Run again and take another week off, and another... and go back to running in no direction.

You really believe in yourself, but you just can't seem to get there!

To be a good coach and teach yourself well, you need direction.

Direction that has you veered towards a reasonable goal.

A plan to take you step by step.
You need to learn before you can coach yourself running.
You need to take action and do it right from what you have learned.

Here are some action steps to make it happen and motivate you to keep going.

Aim to run at least an half hour or 5 Kilometers in 6 weeks and incorporate my learn to run program,
Run gradually and treat yourself gently, preventing unwanted injuries to muscles and joints that are not used to moving.
Be consistent and run at least 3 days a week, keep moving forward so you don't have to start your running program all over again.
Plan your week by running the same time each running day.
Give yourself rest days in-between your runs, don't pair your days together without a rest day until at least 3 months of consistent running has been accomplished.
Don't always go out and push yourself, enjoy your surroundings and run at a comfortable pace. Really just take in the beauty of your environment and get fulfilled.
Know that some days are going to be hard. Hard running and hard getting out there. Go for a walk first to get yourself in the mood.
Be patient with yourself...We are not all the same, some of us adapt to running faster than others. Run at your own pace, because the older, more overweight and out of shape you are the slower it takes your muscles to respond to exercise.
Give yourself walk or jog breaks when needed.
Try training runs to get going faster and longer - Interval, tempo and a long run are good at teaching you more experienced.

Learning how to run isn't tough, what's tough is trying to coach yourself running and going in a direction to succeed in becoming a runner.

You may be interested in:
5K Training for Beginners!
Why Do I Run So Slow?
Jago's 5K Program

Running Tips for Beginners

2011-10-25T18:31:00.006-04:00

Are You a beginner runner?

Too often learning to run can be daunting, this is why reading these running tips for beginners is a must!

Here are some great running tips!

1. Start out slow...Yes, sure you want to go in that 5K race in 2 weeks, but there is no way you can develop endurance and stamina running in that amount of time. Like anything new you have to start slow or you risk injury.

2. If you are a beginner running, start by walking for 10 minutes and running for a minute...
See how you feel, if you can go for 5 minutes more... than do it. If not, stay in the 1 minute zone. That's 1 minute on the run and 1 minute on the walk and gradually increasing your time to 2,3,4 and then 5 minutes running and always keep it a 1 minute walk. Once you get yourself to 15 minutes running straight which usually takes up to 6weeks or more. Your are ready to start building towards the 30 minute mark. This is when I usually recommend trying a 5K race.

3. Run or run/walk only 4 days per week. Running more for a new runner will cause stress in your body thus bring injury. Walking is best on your off days.
I found that runners who do too much running in the beginning don't stick to it OR they are not committed and only run a few months out of the year.

4. Always get a health check up prior to starting an exercise program. If you have any feelings of dizziness or pain, stop. See a doctor go immediately if you are concerned!

5. Run with a partner, this helps to keep you motivated and challenges you to keep going and not quit.

6. Although it is nice to have a running partner for a lot of your runs...It is also nice to go running solo. There are no distractions and sometimes it is easier to connect with yourself and understanding what is best for you at the moment.

7. Eat moderately 1 hour or more before running. One of the worst distractions while running is food sloshing around in your belly and then getting a stitch and throwing up. Food that is digested well will give excellent energy for moving forward and getting there.
If running early in the morning, have a small drink of water and 1/4 of a banana or oatmeal and wait at least 20 minutes. This really is an important issue for people who run up to 1 hour.

8. Wear good running shoes and go get fitted at a specialty store.

9. Do proper stretches before and after your workout so that you relieve soreness and muscle tightness and decrease the chance for injury.

10. Wear clothing that is loose and comfortable. Good wicking clothes are the best, because it prevents sweat from sticking to your body, it pulls the sweat away from your body and through to the outer surface of the garment. This is good because the material next to your skin stays dry!

11. If running at night wear white or reflective clothing, always go with a cell phone and name tag with address and phone.

12. Run towards traffic--- not with. Try to keep to sidewalks and parks.

13. Always leave information to where you are going before you go out and carry a phone.
14. If having you are having a real tough time running, sign up for the Learn to Run program on the upper right hand side in the margin on this page. Learn how to start running today.

15. It is good to follow a program or a coach so that you know how to set proper goals. Or join a running group that will offer you more tips for beginner runners!

16. When muscles are sore, sooth with a cold shower, staying moderately active, message and ice occasionally. Sore muscles are a common ailment in the beginning of any exercise program or mileage increase.

17. Only increase mileage by 10% per week.

18. If you miss a run keep yourself motivated by saying promises to yourself. You should never move ahead of a beginner running program.

19. During the walking breaks walk swiftly.

20. Buy a watch that displays the:
Date - The day of your exercise
Time - how long it took to walk or run/walk
Distance - Km/Miles

These are optional:
Calories burned
Pace

21. Most of all I hope you enjoyed these running tips for beginners and start running and have fun!

Do you want to join a race, but you think you can't because you are a beginner runner?
Did you want to begin a running program, but you don't know how to get started?
Are you thinking you might want to be in really good shape next season?

Sign up for free email updates on running tips and motivation! Related Articles:
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Running Form and Shin Splints

2011-10-19T14:08:00.029-04:00

In this article I'm going to talk to you about

running form and Shin Splints and what to do about them.

Having shin splints can be extremely difficult to deal with in a beginner running program. It can stop you in your tracks and bring your running program to a halt.

You're left wondering...

"Why do my shins hurt?"

You can correct this just by changing your running form!
Click on this link, "Why do I have shin pain?" and understand what is happening to your shins and running!

What do you do?

Stop Running!

It is important to stop running immediately to prevent more damage!

First off, stop running so that you don't damage to your shins.
Give yourself at least a few days rest.
If the pain is really bad, relax and give yourself a week.
Sometimes you will still feel a subtle pain in the shin area. Give yourself more time, because You may need a month or more off.

Do exercises to strengthen and stretch muscles.

Do these exercises to prevent shin splints 3X per week.
You prevent shin splints from developing by strengthening muscles in the shin area.
A good indication when to start running again is when bruising diminishes.

Change Your Running Form!

Sloppy running form and being a beginner running can sabotage your running program and make you prone to injuries of the:

shins
knees
hips
lower back - causing you to run slower.

Change your running form by...

Running upright, without slouching your posture. (It's too much weight for your lower body to take and hard on your lower legs.)
Keep your chin parallel to the ground.
Hold your abdomen strong.
Keep your shoulders quiet and facing forward.
Keep arms swinging back, controlled and not crossed over in front of your body.
Relax your hands in a soft grip. (Like you were holding cotton and not wanting to squish it.)
Land mid-foot, (Not on your heels or up on your toes.)

If you are truly having problems and need more information about your posture and running .

Help yourself to more articles about posture and running!

Can you start running over 50?

2011-10-06T13:22:00.043-04:00

So you've pondered over this question a few times and are seriously thinking of learning to run!

People might think your crazy, but you're not...

Can You start Running over 50?

The answer is YES a resounding yes...yes...YES

Here are the many reasons to learn to run over 50!

(Or do any exercise for that matter)

Set your body clock back and reverse signs of aging! You can be in better condition in your 50, 60 and 70s than you were at middle age.
Increase benefits to your health by having bones grow stronger, denser and less likely to break if you fall!
Improve muscle tone and strength, helping you have better balance, flexibility and better heart health.
Improves organ function by preventing diseases like cancer, autoimmune, heart and lung diseases.
Enhances brain function by increasing blood flow to the brain. Mental processes are better with better memory, attentiveness and alertness.
A great means of helping prevent Alzheimer's disease.
Increase your happiness and well-being by being close to nature and yourself!

The idea is to get in good shape. Right?

There are many reasons to get in good shape over the age of 50 and there are many reasons to be careful beginning a running program.

Important Learn to Run Issues to keep in mind...

Health - What is your present state of health? Get a physical from your doctor and tell your doctor you want to start a beginner running program. Some of you may have health issues that may do worse by adding running to your agenda. Never rule out another aerobic activity, because the health benefits out weigh all.
Follow an age appropriate program and train slow, and follow the program intently. Going for shorter distances may feel arduous but going a little bit more could set you back weeks with an injury.
Involve other sports into your life to aid in strength training, balance and flexibility. Swimming, elliptical bike, walking, or yoga are all great sports for muscles, bones and joints.
Run in the daytime where there are people around or with a friend or partner. You want to be able to get help if you need it.
Carry a phone just in case.
Hydrate by drinking 6 to 8 cups daily and a cup or 2 every half hour run. Drink in sips...
Eat 6 meals a day making a conscious effort to keeping with the proper food groups.
Don't skip out on adding protein for snacks, an apple is great, but adding nuts to the mix is better!

If you really want to start running over 50, the most important information sits with your health and your doctor...
Starting running and exercising is a plus to reversing the effects of age and increasing the longevity of your life!

Should overweight people run?

2011-10-03T12:50:00.011-04:00

Yes, overweight people should run!

YES!

There are a few things that need to get worked out first.

You need to start a walking program first for about a week - Walking everyday or every-other-day for a half hour to an hour.
If you are overweight by more than 30 pounds walk every day until you can get your weight down to 20 pounds overweight. The reason is because that kind of heavy weight can be very hard on your joints.
You need to get a thorough health assessment done by your doctor to cancel out any problems you may have when you start exercising. Example: Joint, muscles, respiratory and heart issues.
Invest in a great running shoe for men and women and get fitted for your size.
Wear clothes that feel comfortable for walking and running. The best clothes are materials that draw the sweat away from your body. Good wicking material.

A pedometer, watch, ipod or gps are all great for tracking your runs and recording distance, time and pace.
Get started in a FREE learn to run program and then join a learn to run 5K training for beginners. I offer the first 6 weeks and I'd love to help you keep you going with tips and motivation. Sign up!

Being overweight can be really hard, but turning over a new leaf and walking, run/walking and then running will turn your life around.

Watch this video, it will inspire!

Don't be discouraged if you're really eager to run, but you have to walk first.
There are many benefits to walking!
It's time to start a good habit and walking is the best way to do it.
As you saw in the video...

It's truly life changing!

Once you get used to walking weekly you've started something that will blend into your day. Running begins with the run/walk program. With my learn to run program it's FREE the first 6 weeks.
After most people want a more comprehensive training, 5K training for beginners.
When you join the 5K program you still receive tips and motivation from me, because I really want you to succeed.

Keep going and never give up...

Pat yourself on the shoulder for just getting out the door.
One step at a time. Make a promise to yourself and sign up today!
There are no quick fixes, only true results like you saw in the video.
Every time I watch this video, it makes me cry...
Gilly

You might also enjoy:
How to start running if your out of shape?
Good Running Questions
A Good Running Program
Learn to Run Program

Correct Posture While Running

2011-10-01T21:41:00.011-04:00

Do you need to correct posture while running?

If you've thought your walking posture was bad, than it's right to think about correcting your running posture and change your running for the better!

What does bad running posture do to running?

It makes your body fall out of it's natural alignment.
Your torso, hips, legs, shoulders, back and even your breathing can be affected.
It causes you to run slower and feel sluggish.

Why do you feel so uug during a race?

During a race you are much more tense and tired than during your normal runs and your posture is different than it usually is. Usually tilted to the side, slouched or too far back.
Your joints and muscles become strained and tight because of lack of oxygen.
Your breathing goes out of rhythm and is shallow.
Cramping can even happen in the abdomen because of slouching over.

How do you align your body while you run?

Be conscious of when you feel these symptoms above, and change your running posture by doing a posture body check starting at your shoulders and down your neck to your abdomen, legs then ankles. If you feel tension in any part, relax it.
Look ahead with your eyes peering about 20 feet away, your chin should be level with you neck relaxed. Sometimes this is all that is needed to get your running posture in check. (My Trick!)
Shoulders back for good breathing - Visualize a light from the sky shining down through your head to in between your feet. Think this and you will have perfect posture!

I have been working on my core and training using Runner's Yoga.
This program focuses on your muscles and joints and builds strength and flexibility.
Correct posture while running is so important to help your body stay strong!
Running and feeling good is really important. Be conscious of your posture while you run.

This is my test that you need to try, it was amazing!

I ran a 5K being completely conscious of my posture.

After coming back from the run with better posture, my running times where about a minute faster then usual! I couldn't believe it, because to be honest I wasn't putting a lot of speed or effort into it.
What a surprise!
I ran with my my back and shoulders straighter, looking straight ahead. I constantly thought of a beam of light that would need a good path to shine down through my body, starting from the top of my head down between my feet.

Then another day I ran and didn't concentrate or think about posture. After doing a regular run with an unconscious posture my times were slower...About a minute slower.
I actually felt more tired at the end of my run.

This may have had to do with a whole host of issues, but to see if your posture has something to do with the way your running is going, try it.

Stay in tune with your body and think about your running posture!
Don't forget to check out Runner's Yoga
Learn to run a 5K and check out Jago Holmes 5K Training for Beginners

Related article:
Are you holding good posture?