Runningmyspace

I'm Running Strong... But Gaining Weight?

noreply@blogger.com (Runningmyspace) — Mon, 23 Nov 2009 18:38:00 +0000

I wasn't that happy this morning when I stepped on the scale. Huh? Where did those pounds come from?

How does one gain weight when One runs, and runs and runs?
I'm running strong...but gaining weight?

I ask myself this question a lot... Why does the weight come on even if I am active and burning calories?

So here I've found 7 reasons You might gain weight even though your running strong:

It's the change of seasons and the days are shorter, running may be the only exercise of the day compared to the warmer temperatures when your out and about and burning more calories.
People tend to snuggle down earlier and snack more in the fall and winter.
Our bodies go through a kind of getting ready for winter and go through a hibernation stage.
Elevated stress from work before the holiday season, having you picking up fast food meals with higher calories.
You sleep more or sleep less and this tips the balance of your body's normal functions and can aggravate cravings for food all through the day.
You crave more foods which contain more carbs and this has you craving more carbs.
Seasonal Effective Disorder (SAD) - Individuals are negatively affected by the change in seasons from fall to winter and function less efficiently in the winter months. You tend to get tired and forgo going and working out. Leading to depression and eating, hence gaining weight.

Taking more than 3 days off!

noreply@blogger.com (Runningmyspace) — Fri, 13 Nov 2009 17:36:00 +0000

What are the chances of you running again?

Have you ever had it where you've started a program and you continue to do it for 3months to a year and then...YOU never go back?

Lots of people go through this in the beginning of a new program...

But...What about people who have been doing it long enough, that it's almost like a habit?

Your program needs a change...

For example if you love to run and love it passionately, you will have no problems sticking with this kind of program. But, go for another 6 months to a year and you will find yourself unchallenged and bored. You'll find when you are taking more than 3 days off, it is harder to get back and eventually YOU quit.

I am a passionate runner, sometimes I train for races and sometimes I just run for the enjoyment. When I take more than 3 days off I don't find it hard to get back, because I'm mixing up my runs and doing other exercises.

Why?

I'm preventing boredom, over training and even injury!

Do a little running on the treadmill.
Go out in the snow.
Go for a swim.
Work out on some weights.
Buy a new outfit for working out.
Run on a different rout.
Run with different people.
Make you own running club and have a blast!

Then...add some Yoga, stretches, join a fitness club or join a running team.

The problem with doing the same thing week, after week... after week is it becomes too much of the same thing and you push yourself to do something you don't want to do anymore!
You need a change and get creative!

I know we are creatures of habit, but when it comes to exercise make sure you don't lose your passion and keep it fun!

If you are running and loving it right now or doing any fitness program make sure you are enjoying it...
*Pay Attention for the nudge to change so that the next time you are taking more than 3 days off you don't end up quitting entirely!

Running Posture

noreply@blogger.com (Runningmyspace) — Tue, 10 Nov 2009 20:00:00 +0000

Bad Running Posture

I've been running for a very long time, but what I realized when I run lately is that I may have developed a bad habit and that is bad posture running! I'm finding at the end of my runs lately, especially my long runs, that I am slightly slumped and using my arms too much. I have been really trying to work on my core training, focusing on my stomach and back, but I really think posture is important too at building a good body core. Running better is really about being conscious of your posture while you run too.

So...

I did a test.

I ran a 5Km 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 effort into it. What a surprise! I ran with my knees higher and my back 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 my regular 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 posture has something to do with my runs, I think I'll try this for a couple of weeks. I'll let you know what my findings are!

Do You Have Bad Posture Running?
Stay in tune to your posture and you might run faster---Build a good core, and you'll run with good posture!
I just thought I'd leave a note and let you in on a great article for improving your posture!

30 Minutes of Quality Fitness to Add to Your Running Program!

noreply@blogger.com (Runningmyspace) — Thu, 29 Oct 2009 17:44:00 +0000

Hi guys, I just wanted to let you in on a program that I think is really special because it can turn your life around and keep you injury free.

Runner's Yoga

The hardest part about running is encountering injuries that just all of a sudden start just when your program is going great. It is frustrating to say the least! The best way to protect yourself is to do proper stretches, but not too much! Too much stretching can bring you injuries aswell. Wouldn't it be nice to learn how to do the right moves when you stretch, so that you compliment your running program and your life. If you were to learn the proper way to do Yoga every single day, your body would start to feel so good. When you do Yoga you ignite every part of body that needs to be ignited. You are giving your body attention that it needs. Once the blood gets moving your whole body glows!

What is Runner's Yoga?

Runner's Yoga is a Total Mind-Body Workout you can do on your own ... almost anywhere ... in just 30 minutes!

30 Minutes of Quality Fitness to Add to Your Running Program

I found this program and it is wonderful! It's not for just runners... It's for anybody. Your mother, father, grandmother or sister! If you are interested in giving your body a lift towards strength, agility and inner peace. I strongly recommend this program for YOU.

This. Quality Fitness Increases Your Mind Body and Spirit and will help you download from your day.

So...

Next time in your AWAY SPACE...Make this time yours and do some Yoga the

Runner's Yoga Way

When you get this program you will be excited and eager to do it every day. This program is for anybody of all fitness levels!!!! Best of all it is really peaceful and fun!

Olympic Champions ... Busy Moms ... Business Executives ... even people who hate running love the Runner's Yoga Program! The Comprehensive Instructional Material takes you step-by-step, second-by-second through each movement, every powerful breath, with options for all levels of fitness and flexibility. Who thought yoga could be like this?

Click Here to Visit Runner's Yoga

Proper Running Training for Beginners

noreply@blogger.com (Runningmyspace) — Sun, 04 Oct 2009 19:34:00 +0000

There is a good reason you want to train gradually when you run, I've talked about it plenty of times.

To prevent Injury...But there is another reason too.

Anaerobic Threshold / Lactate Threshold

What is anaerobic threshold or to put it another way - lactate threshold?

When you exercise, your muscles work hard and when this happens they naturally produce a waste product called lactic acid. If you are working hard for a long time your muscles produce lactic acid. The lactic acid can build so much that your body won't have the ability to get rid of it fast enough because you've reached your lactate threshold. In short your body has too much of this lactic acid to process it!

So why does this matter?

Why does this matter? It matters because this can make you feel uncomfortable during your exercise program and could prevent you from accomplishing goals that are important to you. When you push too hard at the wrong time, you might as well be pushing your program over the cliff and you'll find that you aren't getting anywhere. You could be looking at injury, discomfort, or disinterest in your program if this happens often enough.

When you are run/walk or run it is good to think three key points during your training week.

Increasing mileage only 10%/wk
Allow rest days in between workouts from 2 or 3/wk
Follow a gentle plan to get you towards your goals.

We all want to get there and a lot never see the other side, because we are too busy pushing ourselves the wrong way.
With proper training you can improve your running adding endurance and speed.

Running Tips For A New Runner

noreply@blogger.com (Runningmyspace) — Tue, 22 Sep 2009 18:03:00 +0000

Do you want join a race, but you have never run before?
Did you want to begin a running program, but you don't know a thing how to get started?
Are you thinking you might want to be in really good shape by Christmas?

Here are 21 Running Tips for a New Runner:

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 in just 2 weeks. Just like anything your have to start slow or you will risk injury.

2. 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 would recommend trying to do a 5K race.

3. Run for only 4 days per week. This also refers to the run/walk program...Running more than this for a new runner will cause stress in your body thus bring injury. I found that runners who do too much running in the beginning don't stick with it. OR they are the casual runners that run only a few months out of the year because running is stressful for them. (The program is so difficult that they don't want to do it.)

4. Always get a health check up prior to starting an exercise program. If feeling dizzy or pain, stop and if you feel you need to see a doctor go immediately!

5. Run with a partner, because it 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 our bellies and then getting the ache 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 some 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.

14. If having you are having a real tough time running, sign up for the "How To Start Running" program on the upper right hand side in the margin on this page.

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.

16. When muscles are sore sooth them 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 5 to 10% per week.

18. If you miss a run keep yourself motivated by saying promised to yourself. You should never move ahead of the 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 enjoy and have fun!

10 to 15 Minutes of Straight Running

noreply@blogger.com (Runningmyspace) — Thu, 10 Sep 2009 23:52:00 +0000

At this stage in the game your run/walk should be up to about 10 to 15 minutes of straight running. There is no competition in speed but now you should be shooting for the 30 minute mark.

Are you stretching enough?
Are you pushing yourself past your threshold?
Can you hold a conversation during your run comfortably?
Do you still keep running every other day?

These are things that you should be thinking about during this program.

I can't say this enough how important stretching is, doing this sometime before, during or after your run is the most vital part of the program.
Stretching prevents injures and gentle stretching readies your body for the run. Your muscles are less likely to feel tight and heavy. The shock of running without stretching is like frightening your muscles and having them seize up, it takes you much longer to loosen up and enjoy your run! When you want to do the stretches is up to you. By now you should be getting a feel of when the stretches feel good for you.

Are your pushing yourself past your threshold? Doing a little increase each week will move you closer to your goal in running 30 minutes. Every little bit you push yourself is good at raising your metabolism, expanding your distance, and learning how to really challenge yourself. This is also a great confidence boost in your program . If you follow steps by increasing the program slowly (about 5 to 10 % per week), you will have such a rewarding feeling. It will feel good to know that... "You Can Do It!" **Nike**

Can you hold a conversation while you run? This ties into the last question, when you run you should keep a pace where you are able to hold a normal conversation.

But...
Pushing yourself gradually and at the right time is good!
Holding a conversation easily will be the last thing you will be thinking!
Pushing towards your goal really matters but, don't push yourself beyond your stage of capabilities!
If the pain is intense, or your breathing so that you're feeling dizzy or faint...

Stop

Let your body calm down and just walk.

Are you running every other day? This is important in the beginning so that your body is able to heal on the rest days. When you start to get to running more and want to add more mileage than it's OK to add in an extra day. Still... a higher mileage day would be followed by a less intense run day.

Please come join us on the dailymile!

Why Do We Need Running Shoes?

noreply@blogger.com (Runningmyspace) — Wed, 19 Aug 2009 11:36:00 +0000

This is an interesting question...While shoes are hugely in the market for keeping your feet healthy, things I have experienced have made me feel otherwise.

With the frenzy of injury 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 bare foot 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 planter 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 were 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 bare foot whenever I can and I also have found some super exercises to do for my feet while I go barefoot.
A runner may always say, "Don't neglect your feet and always get a good fitted shoe."
This is important...But you gotta wonder... What really is neglecting your feet?

Interesting site on Barefoot Running

Do You Have the Right Shoes?

noreply@blogger.com (Runningmyspace) — Thu, 13 Aug 2009 12:25:00 +0000

An important factor in running is having the right shoes, everybody knows that...Right?
If you ever questioned whether you picked the right shoe for your running, then maybe you should check out an orthotics center near you. You will be dealing with a true foot specialist that will have the know how on what shoe to choose while running and problems that can be alleviated!

The foot impression

The best way to get a good fit is to go to a orthotics center and get a simple foot impression. This helps identify the type of gait you have, hence making it easier to figure on the choice of running shoe. Good support while pounding your feet running is out there and is important. You want to have good arch support for people who are experiencing falling arches. We all eventually get this, some of us more than others. The persons most vulnerable to experiencing arch problems are people with flat feet.

Does your shoe clerk know...

Does the shoe clerk know what he/she is really talking about? You hope so! Words to listen for are supinated, pronated, gait or running/walk gait, arch high or low, Stability shoe, motion control shoe, neutral shoe, and your weight, stance and even height. If you don't consider going to a specialist at least educate on these terms.

What happens to Your feet by days end...

What happens to your feet by days end is they swell and actually get bigger. When getting your feet checked mention this to your shoe salesman it is a good tip to consider when buying a shoe. By the time you become a better runner your feet will grow too!

Recommending to go to a shoe specialist...

Recommending to go to a shoe specialist if your feeling any sort of pain in your hips, knees, neck and of course feet or any joint pain while running...It is time to look into maybe finding a better fitting shoe!

More info

Watermelon is Excellent for Your Health and a Great Fruit to Add to Your RUN/WALK PROGRAM!

noreply@blogger.com (Runningmyspace) — Thu, 30 Jul 2009 14:33:00 +0000

It's Benefits!

Watermelon strengthens the function of your stomach and the spleen and is a good diuretic because it provides citrulline an amino acid that helps make more amino acid in our body, hence helping our kidneys to function better by relieving the body of its toxins! . Since it provides a rich source of vitamin C, vitamin A, vitamins B6 and B1, magnesium, thiamin, and potassium and water to name a few, it is a fruit that ranks more valuable than any other fruit or vegetable on the planet. The flesh of the fruit contains the highest amount of antitoxin called lycopene availbable in any type of fruit! This valuable fruit when digested travels through the body and attacks disease forming free radicals in our body.

Why Watermelon is good for YOU the RUNNER!

Especially in the summer there is a good chance that you perspire a lot when you run, watermelon is rich in electrolytes sodium and potassium that we lose when we sweat. This valuable fruit is thirst quenching and tasty! It contains about 90% water and is good at replenishing fluid lost when hydration is an issue. It can be blended or juiced from cut up chunks and even used with the seeds, and the white and green parts of the rind!

Watermelon is much safer to eat or drink than energy drinks because it doesn't have any added ingredients that interrupt your thirst and health. Your body knows what to do with this fruit, because it's natural!

Since summer is here you will find an abundance of this fruit and you can't beat it's benefits. It will produce excellent energy for your running and re-hydrate you after!

Enjoy!

For Your Best Health,

Gill

Interesting Cold Facts

noreply@blogger.com (Runningmyspace) — Sun, 26 Jul 2009 01:18:00 +0000

During our summer vacation three of us caught the common cold.

We didn't let that ruin our plans, we were lucky because we were at a cottage and could rest it off. Here are some interesting things that Frederic mentioned in his article and I thought I should pass it on to you. If you have a cold and can't run, take it easy until you feel better. I believe if you follow these guidelines your cold will end quickly. After you're feeling better, continue to do your program and keep it relaxed. Start with more brisk walking the first day out and build it back to more of a run the next run.

I thought this was really interesting!

by Frederic Patenaude

Everyone wants to know what's the best way to get rid of a cold, and it seems everybody has her own remedy for it. In this article, you will learn how to eliminate a nasty cold the PURE HEALTH way, which is Nature's Way.

I probably won't be very popular for saying this, but the truth is that “there is no cure for the common cold.” That's right. Even modern medicine is aware of this.

All of the remedies sold, at the drugstore or from your health food store, only alleviate the symptoms of a problem that shouldn't be stopped in the first place!

Let Your Body Heal

Here's a little known truth: all attempts to “cure” the common cold are completely futile, since the cold isn't something that should be fought or stopped in the first place. The common cold is a *symptom* that the body is undergoing a healing crisis. The body is trying to get well!

Whether you can “catch” a cold is another subject of controversy, but without even going into that, only the body's own powers are able to take this healing crisis to a favorable conclusion.

The common cold is believed to be viral in nature, and there is no treatment that directly fights the virus. In fact, there are hundreds of those viruses, with new ones being discovered all the time!

The more you interfere in the process, either by taking a drug or making some sort of herbal concoction, the more you add on to the body's stress of dealing with the situation. You might be able to get rid of the symptoms, but the root problem is still there. Is that what you want?

Instead, get rid of a cold the Pure Health Way, in 2 easy steps:

Sleep It Off

The main problem people have when they get a cold is that it interferes with their already busy life. How are you supposed to work if you feel like crap? So you take drugs or even just herbal medicines to alleviate the symptoms, and you continue working like crazing, staying up late, going out, eating out, and *never giving your body the chance to heal.*

When you get a cold, you should do this opposite. Think to yourself, “Great! A cold! That's my opportunity to catch up on the rest I desperately need, and my chance to let my body heal itself!”

What you'll need to do is start spending long hours in bed. Rest as much as possible. Cancel those appointments that are not urgent, those nights out, and other activities. Stop your exercise program for a few days, and rest as much as possible.

If that's not possible, at least take it really easy, and go to bed super-early. Give your body a chance to heal and it will do an amazing job at it, I promise.

Eat Properly

95% of people I've met still think that there's some kind of food they should eat that could “increase their immunity” or “boost their metabolism” and help them “fight” the cold better.

They still haven't realized that *the common cold isn't something that should be fought or stopped!*

Here is however a few recommendations that will definitely help you recover from a cold in the shortest time possible.

- Eat only fruits and vegetables. Those are the easiest foods to digest. Avoid protein foods or fat, or starch.
- Drink plenty of warm water.
- Eat a very simple diet. Smoothies, fresh juices, raw fruits in vegetables. No cooked foods except at the most, steamed vegetables.
- Eat according to hunger and if not hungry skip a few meals. There's no harm and only good in doing that.

Eating a simple raw food diet (such as the one I described in my book “The Raw Secrets”) when you have a cold will help you recover in the shortest time possible, without doing any harm to the body. A short fast is also advisable (2-3 days max).

Combine that with plenty of rest, and you'll have a winning formula to getting rid of that nasty cold.

By learning proper nutrition habits, you'll also make sure that you stay healthy all the time and never have to go through that again!

Frederic Patenaude, is the author of the best-selling e-book "The Raw Secrets". He is currently giving away free access to his private library of over 100 exclusive articles along with a subscription to his newsletter Pure Health & Nutrition. Visit http://www.fredericpatenaude.com while charter subscriptions last.”

Running For 15 to 30 minutes...

noreply@blogger.com (Runningmyspace) — Fri, 17 Jul 2009 11:53:00 +0000

Are you running for 15 to 30 minutes without stopping? Is it comfortable?

If your huffing and puffing... Slow down or if you to try and challenge yourself, run for 30seconds to 90 seconds longer at that speed. You are becoming an established runner! You have finally made it past the threshold of really feeling like a runner!

You started running for a minute and now your running for 15 minutes or more! Again this is not a competition, so if you are feeling uncomfortable during your run, instead of stopping and walking...Slow your pace down until it is comfortable.

Where are you running?
runningmyspace

Here are 10 great places to run:

The park
The mall (early in the morning -inside)
Around the mall (when not too busy-outside)
The Woods with paths or logging roads
The country side roads or ( Around the fields)
Around school area grounds
Running tracks in schools or gyms
At the beach ( it is easier if it has a pathway)
Along the river
On a treadmill

Do a little walk/jog...

noreply@blogger.com (Runningmyspace) — Sun, 12 Jul 2009 01:15:00 +0000

So your walking down the street just getting into a nice pace. You do this for about 5 minutes and now it's time to pick up the speed. It's time to run and run you do.
How Do You Keep the Pace?
To keep the pace while you run you have to listen to what your body is telling you. Are you feeling breathless? Slow down just a bit and feel your heart rate drop. When this happens your able to really enjoy the run and once that happens if you feel like speeding up a little go for it. We aren't doing any speed drills or training for races, all we are doing is trying to feel comfortable running to a certain point. Don't think about anything, just run comfortably. Once you have reached the 10 minute mark, do a little walk/jog, get your breath back and move on to a jog again when things feel comfortable.

How is the run/walk going?? Hopefully with summer here your getting some really good work-outs in! The days are long and the weather is nice... The cool down is just a nice casual walk...Stretch and enjoy!

Jogging For Beginners

noreply@blogger.com (Runningmyspace) — Thu, 09 Jul 2009 02:46:00 +0000

Jogging for beginners will always be a good challenge!

It is never too late to start and get out there!

A little sneak preview...
Things to do...

Walk a whole week before, so that you have the pre-week to get going.
Find some time to put in the best hour of your day and plan when to work-out next week!
Health Check up!
Join How to Start Running

Planning to Get Across That River The second week...

"If you think of it like a fast moving river and that you just got to get across because your life depends on it."

Your first week of 6 weeks is going to feel like that. You are just starting out and trying to get in there.

The first week your going to plan a time and place for your days or your run/walk so that by the second week...You will know what you are doing, because you have planned.
If your still not ready to start yet use this week to plan and keep walking by making your plan and practice it with a daily 45 minute walk.
Pay special attention to what you are doing for tomorrow.
Do stretches before about 5 to 10 minutes
walk for a nice 10 minutes/pick up your pace to a jog for only a minute then go back down to a walk.----Continue doing this for a half hour and then walk casually for 15 more minutes.
Total workout is 45 minutes.
Go home and do stretches 5 to 10 minutes.
Remember when you are hurting - walk.

People who are well into the program...

Are you jogging for 10 minutes?

That doesn't mean not to try to push it a little more... then the week before.
Go for it and challenge yourself! Your goal now is to make it up to 30 minutes and you are almost
half - way there!

Come join the Challenge, we need more people to join the 200Plus Km Challenge!

JOIN

Get The Nike + Ipod

Join the 200PlusKm Challenge

noreply@blogger.com (Runningmyspace) — Sun, 05 Jul 2009 13:42:00 +0000

Join the 200Plus KmChallenge Nike!
To do this challenge on Nike you have to have this!

You don't have to though...Track your runs in your journal!

When the Running Feels Good...Is There Still More?

noreply@blogger.com (Runningmyspace) — Fri, 26 Jun 2009 04:45:00 +0000

Running is a sport if done properly, can make you feel really good. Yeah sure, there will be times where you just want to toss in the towel and call it quits. Most times running will be a good start to the beginning of your day, middle of your day or something if done in the evening a nice stress release. When you start to feel the feeling that you could run forever, finishing your run will give you a comfortable essence and a great sense of accomplishment and hence you will grow to love this wonderful sport.

Have you started to see any changes in your body? Your legs in the beginning may be have been swollen, but as you give time a chance you will start to see a newer you! Your arms will look stronger, your shoulders leaner, and your legs will have changed their shape giving you a nice definition, maybe that you never had.

What happens if you have weight that you need to take off? This is when you got to think... The calories... Yuck calories...That is the big C word for those of us that hate our weight! The thing is the type of calories you put in your body can do a lot for you in a bunch of good ways and help you to look great!

Don't count your calories; just write down everything you eat for the next week. If this requires you to keep a pocket journal with you at all times, by all means do it!
We'll talk about this more next post, because when you combine an exercise program with a journal for food and then change your food that you eat to good food, things can only get better from there.

Sign Up For The 200km Challenge
You will be amazed! Starts July 1st, 2009!

Running for the Joy

noreply@blogger.com (Runningmyspace) — Fri, 19 Jun 2009 18:18:00 +0000

Many of you may be getting to the point where you are running for 5 to 10 minutes and walking until you feel ready to run again. Others may be running for 10 minutes and then walking or slowing your run pace to a walk. The rest of you may be running full out for a half hour keeping a steady pace the whole time.

All of these are ways of reaching towards your goal...

Although getting better doesn't get YOU better, unless you like what you are doing!

Are YOU running for the JOY of running yet?

Do you like running?
Are you loving seeing your weekly/monthly improvements?
Do you feel better?
Do you look better?
Do your clothes fit looser?

If you answered 3 of the questions as a YES, you are heading in the right direction.

If you answered not yet, then you know what to work towards.

Sometimes we get sidetracked because our lives are full. Stress can be a problem and make everything we do not fulfilling and fun. We feel guilty when we miss work - outs, we feel guilty when we eat too much, we feel guilty when we don't start something we know we should.

Procrastination is one of my favorite words, because when you hear yourself say it, you know it's time to reevaluate things and put things in a better perspective.
Things may not be right the way we have set them up and they need to be changed.

Sit down and right 3 goals you want to see from your work - out and 3 things that you think will take you there.

When writing this down on paper, you are actually setting up a newer better plan that works just for you.

We all have different lives with so many different situations, so now it's time to make a program schedule that is right for just YOU!

New Challenge 200Plus Km Challenge

noreply@blogger.com (Runningmyspace) — Mon, 15 Jun 2009 16:49:00 +0000

200Plus Km Challenge starts JULY 1st 2009

Sign up, all it takes is for you to run or walk 200kms from July 01, 2009 to Jan 1, 2010!

This is a new challenge for the new subscribers who haven't joined the last challenge!

You can join up and track your work-outs using the Nikeplus or a watch and logging it in your running journal.
This is to create awareness and see how much you are exercising and devoting yourself to a program. We all know that when we track our runs, we can look at our progress. It is a good feeling when we get to see how well we have improved.

Are you using the Nikeplus? Here is the link to join through Nikeplus
Note: You need to log in, or register and then join the challenge!
You will also need this!

So Your all done Your Run /Walk...

noreply@blogger.com (Runningmyspace) — Fri, 12 Jun 2009 02:43:00 +0000

So your all done your run/ walk 6 week program...
Yes!
Now you are starting your new program and are in a good position to start a program aiming at running 5 kilometers.
Reward your self today and give yourself something that you love...Yes it is time to for an ice cream sundae, double burger...etc, etc, etc...

You are feeling comfortable with yourself and ready to move forward! If not, stick to the same program and when your ready move on.

Now we are going to work on running 5KM!
__________________________________________________
The scenario should look close to this by now...

Your walking down the street, through the park and around the block for about 10 minutes...This is the time I love the best, because you get to think about what comes up next. It's also nice to just walk...
Now it's time to run and start the clock, but only for a couple of minutes up to 5 minutes.
Then you slow down and go for a nice walk until you get your breath back and slowly speed up again leading back up to your run.
You run is nice and slow. Remembering it is not a race, you just want to breath easy and feel good!
When you've had enough, and close to your goal, you slow it down a whole bunch...
But don't walk...NOW... New runner...

Do a little walk/jog, get your breath back and move on to a jog when things feel comfortable. The change is that you are still kind of running and kind of walking. Not walking anymore. You will only walk in the beginning of your work-out and end. EXCEPT IF YOU NEED TO! But...Try this!
You should do this for a half hour, then stop and do a bit of stretches if you like and walk home. You should try to walk at a casual pace for at least 15 minutes between your end of the run session and home.

It is a wonderful cool down!
__________________________________________________
The most common injury for new runners is shinsplints, so make sure you stretch before and after. If you feel a dull pain anytime before, during or after your run in the shin or side of the leg area, it is best to slow down or stop your program.

Re-access your work- out and figure out what caused this.

It could be:

Not stretching enough before and after running.
Not gradually going from walk to run /or run to walk
Running shoes are not the correct fit.
Pushing yourself too hard by running too fast, too long, too much!
Not listening to your body, before the injury started. If you feel any kind of pain stop!
The terrain that you are running on is rough.

If you are rewarding yourself with a job well done, a better choice might be a frozen fruit smoothy, and single burger with oven baked thin sliced potatoes at 350 degrees F. Remember to olive oil the pan! Do you want to learn more about eating healthy? You might find this interesting!
Click Here!

P.S. Thanks for all the e-mail, I will post all the run(mileages) next week! Great JOB!!!

Runner's World.com Helps You Build Stronger Feet and Ankles

noreply@blogger.com (Runningmyspace) — Mon, 08 Jun 2009 20:19:00 +0000

Runner's World.com Helps You Build Stronger Feet and Ankles

Shared via AddThis

Look How Far We Have Gone!
Nike + Ipod

All of you that are logging your miles/km in your log books awesome job.
Please e-mail me all of you mileages so I can add them too our own 400kmPlus Challenge!
I'll put them all up in a week!

Keep watch...

A Great Story On Persevering and Making It!

noreply@blogger.com (Runningmyspace) — Mon, 08 Jun 2009 18:53:00 +0000

Triumph of the spirit, triumph of the heart

Triumph of the spirit, triumph of the heart
Posted By CHERYL CLOCK , STANDARD STAFF

I thought this story was a wonderful touching story. You do what you need to do to stay healthy! And...Yes you can turn your life around and remain in control, making your life it's best!

For all of you who have down days running, don't ever give up! You might just have to put the watch away, so that you are still having fun and not pushing yourself beyond what you can't do.

Here is the story...

They wanted to cross the finish line together. Hand-in-hand. Arms raised to the sky in victory.

No matter what happened along the 21-kilometre route, they would end it together. As a team. Stronger for the experience.

If someone had to walk, they would walk it together. If someone couldn't walk, which was pretty unlikely, one would carry the other.

That was their plan.

So, one sunny Saturday the last weekend in May, 46-year-old John Dunn and 39-year-old Michelle MacIntosh, partners in running and in life, ran the Ottawa half-marathon.

Not to win, mind you. Not even to achieve a personal best time.

The St. Catharines couple ran, instead, to conquer fears. To take a risk. And to show everyone that they were choosing to live life with passion.

For John, the run represented a journey to closure. An end to recovery. A beginning to being healthy once again.

The night before the race, Michelle took out a black marker and wrote these words on the back of John's green T-shirt.

Nov. 1st/08 = DEAD May 24th/09 = Ottawa 1/2

"I wanted to honour his journey," says Michelle.

Continued After Advertisement Below

Advertisement

"I'm so proud of John." Six months ago John was, for all intents and purposes, dead.

It was Halloween night 2008. He played hockey, came home, watched some TV in bed to find out the latest scores, then drifted off to sleep. That's all he remembers. Around 3:15 a. m., for reasons doctors can't explain, John's heart stopped beating. Cardiac arrest.

John was healthy. Fit. He'd been a volunteer firefighter. He and Michelle led clinics at the Runner's Edge on Fourth Avenue. Every Tuesday and Thursday, 10 kilometres. Longer runs on the weekend. And beginner groups too.

Michelle woke up. She called 911, then started cardio-pulmonary resuscitation. CPR. She pushed down on his chest, squeezing his heart and pushing oxygenated blood to parts of his body, like his brain, that needed it the most.

Paramedics arrived. His heart was in ventricular fibrillation, shaking like a bowl of Jello. They shocked him with a defibrillator. His heart began to beat on its own again.

A defibrillator is now implanted in his chest. If it ever stops beating again, the device will shock his heart.

Just before Christmas, still healing from the surgery, John and Michelle started running together again.

One kilometre. Then two. Then five.

So when they decided to run the half marathon, they knew they would run it together. Side by side. No matter what.

And for over 20 kilometres, everything went as planned.

They kept a good pace, stopping only to quench their thirst at water stations.

After more than two hours of running, they were less than a kilometre from the finish line. They could feel it. Hear it. The din from the crowd was deafening. Awesome. People were ringing cow bells. Yelling. Clapping. Both sides of the road were lined with bleachers of people.

They had just 250 metres to go.

Then something happened.

John turned to Michelle. He was barely audible above the cheering crowd.

"I'm done," he says.

He couldn't go any further.

John remembers the phone call at work. Jan. 9, 2009. It was Michelle.

"Guess what?" she says. "We're running the Ottawa half marathon."

John paused only momentarily.

"OK, let's do it."

It wasn't really a question. Michelle had already signed them up and booked the hotel room.

At that point, John was running about five kilometres. "It felt good to feel my heart pump," he says.

They took it slow. Gradually increased the distance. The pace.

But Michelle sensed apprehension. Their runner friends noticed it too.

"As much as we'd chosen not to live in fear, there's that little bit in the back of your head," says John.

"In the back of my mind was how hard can I push myself?"

They needed a challenge. A running event they could accomplish together that would signify the end to any lingering fears.

Michelle is a leadership and life coach in private practice. She encourages her clients to face their fears. To take risks. She tells them to be active participants in life. To be involved. Engaged.

"Building a great life is something you do actively," she says.

So, she listened to her own advice.

Admittedly, there had been a lot of upheaval in their lives.

John's cardiac arrest. A job change for Michelle who was in the process of starting her own practice after working for eight years at Baylis and Associates (now called Human Solutions).

And a marriage proposal.

It was Christmas morning. Michelle thought the tiny box under the tree held a pair of earrings.

It was a ring.

John was already kneeling. He'd been handing out gifts. Their three children watched. All he could choke out was, "So, will you ...?"

Michelle said yes. Then broke into tears as well.

They will marry this month, and honeymoon with the kids at Disney World.

Race day. May 24, 2009. John is relaxed. Giddy. Ready to run.

They are just two runners in a crowd that numbers about 10,000. A sea of humanity.

Michelle has run half and full marathons before. She did the Ottawa half marathon a few years back.

This is John's first. Before the cardiac arrest, the most he'd ever run was about 15 kilometres. Preparing for the Ottawa run, he did 18 kilometres a couple weeks prior.

"It felt like it was just going to be another long run," he says.

John is not wearing a watch. Time is not important. "To me, it wasn't about the time," he says.

"It was about Michelle and I completing it together."

They are well back from the start line. The road is so congested with runners, it takes them about eight minutes of shuffling forward just to reach the start line.

Then it begins.

"The first few kilometres were magical," says John.

They run past the parliamentary buildings. The Peace Tower. The Supreme Court of Canada. They even cross provincial lines and run in Gatineau, Que.

Runners coming up from behind notice Michelle's message on the back of his shirt. They yell out, "I love your shirt. Congratulations."

Others have more time. They ask, "What happened? We're you really dead?" They run with John and Michelle, listening to their story, then move on.

Says Michelle: "We're so much better off when we can share that positive energy. "It's powerful."

At 16 kilometres, John is tired. The weather has turned from comfortably warm to hot. And he is hungry.

John feels himself starting to fade.

But the crowd won't let him. His first name is printed on his runner's bib.

"Keep going, John," someone yells.

"You're almost there" "Way to go, John." "You're looking good."

He feeds on their energy. Keeps running through those last five kilometres.

Then, the last 250 metres.

Mere steps to the finish. And all John wants to do is slip off to the side, past the crowds. Past the noise. And finish quietly.

"It was so overwhelming," he says. "I had everything going through my head.

"It was like a movie clip of the last six months."

The cardiac arrest. The hospital. Surgery. Tests.

More trips to the hospital. Recovering from the surgery.

Returning as a manager at the downtown branch of the St. Catharines Public Library.

Taking the bus to work every day because he wasn't allowed to drive for six months.

Returning to hockey. To running. To driving. Michelle. The kids.

"I just wanted to turn the volume down," he says.

That's about when he turns to Michelle and tells her, "I'm done."

But she knows him better. "Oh no, you're not," she says.

He can barely hear Michelle over the roar of the crowd.

"You're not going to walk," she tells John. "You've run too far to start walking now."

They're at 100 metres.

Michelle grabs his hand. "I felt her energy," says John.

Then, the finish line.

They cross it, two hours and 22 minutes after their race began. Together. Hand-in-hand. Arms raised to the sky in victory. As planned.

They collapse into each other's arms. Cry. Hug. They tell each other how much they're in love.

Then Michelle turns to John and tells him: "Thanks for staying around to run this with me."

The Weather...It is so cold compared to the past few years!

noreply@blogger.com (Runningmyspace) — Thu, 04 Jun 2009 16:11:00 +0000

I wrote this a couple of springs back...We haven't hit these temperatures yet, which is good! No irritating bugs yet!

Oh what a run I had today! The weather was a nice 28 degrees Celsius, (that is about 85 Fahrenheit) I ventured out the door trying to suck the humid air up my nostrils. Oh I knew it was going to be like a summer day! Through the trees down the hill, past that stinky old raccoon-poop infested barn, (Which is beautiful I might add!) and into the woods. It is getting very dark in the woods with all the maple tree leaves out! I ventured around the snowman trail which is about 1/4 of a kilometre around and was hit with those most irritating bugs. The deer fly!!! Drive me crazy going around and around my head. I have short hair that protects my head, but my neck was getting the occasional sneaky bite from the guys. Now I understand these females need my blood to feed on for reproducing, but give me a break! They drove me crazy.
Lee Valley has those deer fly strips that I used last year and they really worked. You could come back on a run with about 20 deer flies stuck to the tape!
It's quite a buzz.
Which is exactly what it is if you want a really good buzz!
Just remember to wear a hat so you got something to stick the deer fly tape on. I don't recommend using your hair it would be difficult to get the tape off---not to mention it would hurt. Only if you are bald. LOL!.
Well my run ended happily because I did it, but the next time I go out into the woods I will be ready to catch them on my backside!!!!!!!!!!!

Strawberry season is coming...This is a great time to build up on beneficial vitamins and minerals. The fiber in strawberries helps stabilize your blood sugar and helps organs like your liver function more efficiently! Best of all strawberries taste delicious right from the picking!
*Strawberries are great to eat before and after a run!

Runningmyspace.com Has Been Hacked

noreply@blogger.com (Runningmyspace) — Tue, 02 Jun 2009 21:10:00 +0000

I guess there is a price to pay for everything.
I can't imagine how awful it must feel... You train and train for the Olympics and you finally reach that goal. You golden opportunity to perform arises and you run into the misfortune of being injured! You worked so hard to get to that place! You do it for yourself, you do it for your family and friends, and you do it for your country. You all of a sudden have been put out!

I guess there is a price to pay for everything.

My goal, although may not seem to others as big a goal is important to me. I'm doing this for me. I want to be the best I can be... Heathly, happy, and helpful! I have knowledge that will definitely lead you to that place. I want to help other people to get to that place and feel free from the stresses in life.

I'm not quite sure what it means to get your website hacked ...But, I have this problem right now. So...If any of you are trying to get there, good luck. Someone has gone into my website and messed things up. I am hoping that it will be up and running soon! In the mean time you can sign up for my newsletter.

Please if you want information, email me and I will answer any of your questions.

I feel as though someone has broken into my house and ruined something that was so precious!

Running in the Sun and the Rain...

noreply@blogger.com (Runningmyspace) — Mon, 01 Jun 2009 18:29:00 +0000

I don't know about you, but if your from my neck of the woods...Ontario,Canada you might of noticed it's been a very cool spring and lately quite wet.
It's always good to be prepared for your hour work-out!

The thing is it isn't really that cold out, but the chill is in the air. I love running in the cool weather, but it is best to dress in layers.

windbreaker
long sleeve (if really cool)
short sleeve
shorts
rain pants

Start peeling things off as you warm up. I would not venture on putting the winter coat, although sometimes in the mornings it has been close to zero. Once you start to warm up, you will find yourself taking some stuff off.

So today was an interesting run for me... It was cold and rainy and was hard to get myself out there. There are days that I have planned on going out and I feel as though I could crawl right back into bed. But... I made promises to myself and one of my promises was to keep to my schedule. I am excited to see some changes in my fitness and I can feel them starting.

Remember you can avoid,

Injury
fatigue
boredom
etc, etc, etc...

...and stick to a program here and you won't have to feel any of these feelings.

Follow your heart not your mind, listen to your body and not your mind. Your mind would have you running around in circles if it could, so when you feel pain or discomfort go do what you feel is best for your body.
We are learning well, but not ready to run a marathon yet!

*When you run you set your goals every week and you hope that you can reach them. Some day, your goal might be to run a marathon. Wouldn't it be nice to see what this is all about? You might really enjoy having this as a long term goal. It is good to have this kind of information, even if you are just starting out!*
Marathon info Click Here!

The Long Term Goal

noreply@blogger.com (Runningmyspace) — Wed, 27 May 2009 03:34:00 +0000

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