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"Runningmyspace" - 5 new articles

1. Taking more than 3 days off!
2. Running Posture
3. 30 Minutes of Quality Fitness to Add to Your Running Program!
4. Proper Running Training for Beginners
5. Running Tips For A New Runner
6. More Recent Articles
7. Search Runningmyspace

Taking more than 3 days off!

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

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!

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!

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

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.

1. Increasing mileage only 10%/wk
2. Allow rest days in between workouts from 2 or 3/wk
3. 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

• 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!

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