The Long Term Goal

So now you can run!
Are you looking to doing this forever?
You are almost done the 6 week program...You are learning to run in my space. Now it is starting to look like the long term goal we want it to look like...
When you go out for a run and you've done it long enough, you start to realize that running is just a way of life...
If you start missing too many days, you feel a sense of missing something that you can't quite put your finger on. I don't mean that you get stressed out!
What I mean is... Sometimes you can get stresses out trying to figure out why you are so antsy. Soon you will know what that emptiness is and what you really need!
Not ice cream, a beer, another meal...
You need to go out for a run...and just go and get away from it all and enjoy the flowers and trees and the clean air moving through your lungs and body.
Then ...the weird thing is, it isn't stressful.
It's just relaxing and feeling good.
Sure there are some challenges, but they are personal challenges that only you know.
Are you running with a group, spouse, friend, your dog or running it alone? As long as it's good now, it doesn't matter.
You are now doing this and making it a long term goal to run forever. It will become a healthy habit.
If you know somebody who is not sure why they are feeling the way they do and can't quite put a finger on what they need... Tell them to join us and run for fun!
We can't wait to show them how!

I can't wait to tell you about the next program!
____________________________________________________________________
runningmyspace.com

Are You Running To Lose Weight?

Are you running to lose weight?
If you are... You have picked a great aerobic sport that will give you maximum benefits if you do it right!
Did you know lots of people who start a running program actually gain weight? This can be very discouraging and have some people leaving the program. If you are worried about this, I'll tell you some of the reasons why...
When you start a exercise program you might gain a bit of weight, but don't pay attention to the scale.

• The scale is only one factor in the measurement of success.
• You will see better changes once you move more into the program. Exercise should be non-stressful and fun!
• We may retain fluid from muscle straining and building.
• You also may be eating more, because you think you need to. Watch out for energy drinks or bars, because at this point you don't need them. A drink of water and a peanut butter sandwich will suffice.

10 Ways To Lose Weight During The Program
1. Run/walk Program at least 4 days/week.
2. Increasing your program intensity every 2 to 3 weeks by only 5 to 10 percent.
3. Taking time out for rest days, it doesn't mean being a couch potato.
4. On 2 of the rest days do a different activity for at least 45 minutes. Gardening is a great activity!
5. Upon getting back from your run, have a rest then try to keep busy. Don't make your run the only movement for that day.
6. Keep a log of what your program will look like for the week and log your results. Write in your journal on a scale from 1 to 10 how well your week went. This is a good way to keep track of YOURSELF and stay consistent!
7. Keep a food log to see how you are eating and what changes you need to make.
8. Watch out for portion size, it can slowly creep up to filling your plate more. An unhappy dent in your weight loss. Psychologically you may feel you need to eat more, but usually we are already eating too much.
9. Investigate better food choices. Whole foods are the best!
10.Make sure that you give yourself a pat on the back for good accomplishments, not double fudge sundaes every week.

Take Care and Run For Fun!!
I will talk about this more next post!
Here is a fun program that I looked into, you might find it fun too! There are lots of different exercises in this guys program.

Good Questions About Your Running Program

Good Questions:
Q: I noticed that running is one of those sports that really does require some balance. Once I get into the rhythm of running it is a piece of cake. But, I find sometimes when I'm starting out that my balance can be off. What is this and how can I fix it?

A: Sometimes it has to do with the need to strengthen you abdominal and back muscles, this helps to keep your body upright. Check to see if you are following a good posture when you run.
Gentle stretches are important so that you can restore your range of motion and comfortably relax your muscles. Remember to do stretches before and after your run.

Q: I have a problem with my knee clicking after my run. What is this?

A: If it is clicking, it could be caused by the muscle moving the joint. When we run, are muscles can get tight and if we don't stretch properly we can have the muscles pulling the joint out of it's alignment. This would cause clicking. Be sure to do gentle stretches so that you loosen up the muscles and hence make you more flexible. If you feel this while running stop and do some light stretches that don't pull or put force on the joints.

Q: My head feels like it is going to explode when I run, how do I stop this?!

A: This is a good question, because a lot of people when they first start to run have this problem. It means you are doing too much. In other words you are going too fast, too soon. Slow your pace down so that you feel comfortable. Even if the pace is just a step up from walking fast, you are still running. You will improve in the program better if you stick to 'slow'. I know it's hard to do that! You have never run like this before...This is not like running across the street to catch the bus, it is about running and feeling comfortable...Then after feeling the benefits of your run. Once you slow down, your run/walk program will feel good during and after.

Q: How many breaths am I suppose to take per step?

A: I like this question. I'm just going to say for right now, it doesn't matter! You are just learning to get this thing down. All you want to concentrate on is doing a run/walk that is comfortable for you. Once you do get further on into the program you will maybe want to look at how many breaths/step. For now go and have fun and stop your mind from thinking so much! Enjoy your run, because running is not about worrying!

These were great common questions, there are many more I will bring to you later. The answers I hope will not only help the person who asked them, but others who have the same questions.

A tip on a good stretch and strengthening for the abdomen and back:

• stand with legs shoulder length apart
• extend arms out in front and bending at the elbows
• drop your arms as if you were to rock a baby
• hands are about 6 inches apart
• now start rocking the baby slowly to the left with your shoulder raised slightly
  
• rock your baby all the way so that your elbow points to the ceiling
• repeat on the other side holding the rocking form
• this is to a count of 1
• do 6-12 repetitions

Remember if you have any questions I'm always here for you!

Are We Really Runners Now?

I had someone email me the other day, wondering how they were doing compared to other people. Another women asked if they qualified as being a real runner ...yet.

First of all this is mostly a personal challenge, so that the run/walk that you do is really comparing yourself to 'YOU' yesterday. And...Do you qualify yourself as a runner? Of course you do, every step you take brings you closer to where you want to be. If you have consciously started a running program you are a runner!
A lot of people are logging their runs using log books and some of you are already past the 100k mark!
Congratulations!

You are going and getting what you want! Keep filling up those journals and making promises to yourself. It is great to see your own progress.
For the small amount of you that are in the Nike Challenge, (not the same as the 400Plus Challenge)keep going...
You might also be interested in joining other Nike Challenges. I have... It is all just fun!

* Do you have problems with making promises to yourself to work out?
Tip:

• At the top of your mirror draw 4 boxes with soap.
• Use marker to check those 4 boxes each time you run for that week.
• After the 4 boxes have been checked for the week, erase just the check marks and start again the next week.
• If you didn't get 4 boxes checked for your week, you know to do better the next week.
• Drawing the boxes on your mirror, forces you to take a daily look at what you need to do for the week.
• This is one time where it's OK to soap your mirrors!

Problems With My Newsletter

Hi guys,

I don't know how much of you have signed up to runningmyspace.com, but I just wanted to let you know that I am in process of changing to a new e-mail autoresponder. So...Please be patient with the problems along the way. I have noticed that e-mails are coming out in doubles and I have no idea why. I have tried to remedy the situation, but I'm getting no answers.

All You Wonderful Mothers - Have A Happy Mother's Day!

Run/Walk The Next Stage...

When you do your run/walk look ahead, you are now at the next stage of the program!

Your 45 Minute work-out will now be...

• 5-10 stretching
• 10 minutes walking
  
• 3 to 5 minutes running /alternate 1 to 2 minutes walking briskly...whatever feels better for you. Try to push towards the 5 minute mark when you run. Do not think that you have to go fast. Keep your pace even and just run slow!

Once you start racing, you will want to quit and your run won't feel comfortable.

• Do this up to 20 minutes to a half hour.
• Walk it out for 15 minutes
• Stretch for 5 to 10

All of us enjoy running because it feels good, so keep your run feeling good.
*We will talk about the racing part and being uncomfortable another time.

Good Food
Why add three different coloured fruits or vegetables to your meals?
1. Vegetables fight against diseases, eating three different colours of vegetables on your plate will ensure your plate will be half full.
2. It will make you more conscious of what to serve for dinner. You will always be thinking three different colours need to be at the table.
3. Eating three different colours of vegetables a meal and three different coloured fruits for a snack, provides you with a wide variety of nutritious foods and you may never need supplements again.

Do The 400kmPlus Challenge!

If you haven't yet signed up for my training program---How to Start Running, please do! The training program will take you to the 6 week mark. After that we will advance our training to a 5km run or run/walk which will take you to 12 weeks of the training program.

We also have the 400kmPlus Challenge that you maybe interested in doing too. The cool thing is you can track it with Nike + Ipod if you have one. If not...Just track it with your own running log or journal

Feel free to let me know how many kilometers/miles you are logging!
Email me on any concerns or just to say, 'Hi'
Gilly?

Your Walk/Run is Looking Closer to a Run

You Are Now Half - Way There!

I will today be able to get back into my run/walk program...My Dad is going to be OK and is going to survive! He is still in the hospital, he is out of critical care and moved to acute care. It is and was a scary process to go through. Now I can focus on me.

I will move myself back a week to do things right and prevent injuries. So those of you that moved back a week...I'm with you!

If you started this program 3 weeks ago, then you should be almost finished your 3rd week! You are getting there and getting closer to being a runner! The first couple of weeks you had lots of questions! So any questions or concerns...I'm here to answer yours ?

Since we are at the half - way part of the program, I'd like to go back and review past posts.

First of all though...I want to commend all of you for joining this program and keeping with it. Those of you that are at the half - way point, congratulations! This is the pivotal part of the program. You dipped your toe in the great "Running My Space River" and now you're half - way across. It makes more sense to go all the way, then turn back. Right?! Your accomplishments in the end are going to be great.

*Sadly this is the time that most people quit, please don't you be one of them.

Just Keep Going....

This is what we can look back on...

Pre-Week

This is the week you 'thought' about starting to 'run'. You learned when to do stretches and practiced them. You became aware of your body, so that you know what changes will take place once you are well into the program. You started planning your available time for the program and you started a small journal to track runs. I gave you an overview of what to expect on the first day. You learned tips on the healthiest ways to eat all the time. We also talked about The 400kmPlus Challenge and the gadgets you can use to track your running. Last, we talked about how important it was to get a medical, before you started running.

Week One

This is the week you started the program. Lots of people had good feelings and couldn't wait to start! Some were a little scared that they wouldn't be able to do this. Others thought it was too easy. But, you persevered and after the week was over I got lots of e-mail saying that you loved it! We talked about this being a long term goal and how to get across that river. (Which is the first 6 weeks.) We talked about the good fitness habit that you are learning. We learned why and posture is important. We experienced sore leg muscles and stiffness. We talked about how to stay motivated. We found a cool tracking that implemented the Nike + Ipod into the 400kmPlus Challenge.

Week Two
We discussed more about sore muscles and how to relieve the pain and what to do about it. I gave you an interesting article on how to handle stress and burn-out while you are doing a sport's program and how to remedy this. (Rest or slowing down) We talked about how important it is to plan your runs by using a journal.

Week Three We talked about if you missed a work - out session, how not to be hard on yourself. We also talked about goals and promises to yourself.

*So now is the time to look ahead and enjoy yourself! You are doing terrific, because you are half - way there! You do deserve a medal for going this far, because you are going through the hardest steps now. Go look at yourself in the mirror and give yourself vain recognition.

Do you want to boost your health? When you eat your meals make sure that they consist of three colours of a vegetable or fruit. Example: Red, blue, green, yellow and orange.


I'll let you in on 'Why?' --- Next Post!