5 Foods to Improve Your Running Performance

With the great weather we've been having this fall, there is plenty of opportunity to keep your fitness routine going all the way up through the holidays. If you're a runner, living in a cold climate can often derail your exercise goals if you are not able to get outside and run as much for several months in the winter. You can still run indoors though, and when you do, make sure you're eating the right foods to stay on track!

There are a few things you may already know about food and your running performance. You may have realized, perhaps by learning the hard way, that it’s not good to eat right before you run. You may have also realized that some foods give you more energy than others. But what you might not realize is that food also has numerous health benefits, and when you choose the right foods it can enhance your running performance. Here are 5 to incorporate into your diet year-round.

#1. Nuts

(Image courtesy of zole4 at FreeDigitalPhotos.net.)

Nuts like almonds and pecans have three benefits for runners. They contain healthy omega fatty acids which reduce inflammation. Reduced inflammation means less irritation and pain in your muscles and joints. They also contain a healthy amount of protein which is needed for muscle repair. And during runs nuts are rich in fiber which digests slowly in your body and helps your blood sugar levels remain even.

#2. Quinoa

Perhaps you’ve heard about this wonder grain. Quinoa is a whole grain that is packed with protein. As a whole grain that means it is an excellent source of carbohydrates which runners need for energy. And the protein in quinoa helps your muscles repair after your run. When your body has a food source to turn to for muscle and cellular repair it results in fewer aches and pains.

#3. Coffee

Caffeine is a common ingredient in many sports nutrition drinks, gels, and bars. It provides a nice energy boost during your workout. Studies have also shown that people who consume caffeine before a race or a run have a lower perceived effort level. Meaning they don’t feel like they have to work as hard to achieve the same result. Take care though; some runners suffer from stomach distress if they consume coffee before a run - and moderation is always key. One cup of coffee is plenty.

(Image courtesy of dan at FreeDigitalPhotos.net.)

#4. Salmon

We’re back to those amazing omega three fatty acids. Salmon is one of the best sources for these fats. They reduce inflammation throughout your body including your lungs and heart too. Studies have shown that eating salmon reduces asthma symptoms. You can also take an omega three fatty acid supplement or try another cold water fish like cod.

#5. Steel Cut Oats

Steel cut oats are the unprocessed form of oatmeal. They take a bit longer to cook than your standard quick oats but they taste better too. Try them with nuts and berries for a breakfast that will keep you full and energized for your entire run. The carbohydrates from the oats are an excellent source of energy. The berries provide antioxidants and the nuts are rich with omega fatty acids and protein.

Experiment with different foods to find the pre and post workout meals that work best for you. As a runner you know the importance of providing your body with energy, so give it the best fuel possible with these five foods.

5 More Running Tips For Beginning & Advanced Runners

Last week we covered the top five running tips, but there are always more ways to make running easier and more effective.  The previous article addressed starting small, choosing the right running gear, staying motivated, running when it’s right for you, and pushing through on those tough days.  This week we're continuing where we left off, with some more tips to help improve your running program - no matter what level you're at.

Stretch hips & back after running. (Photo credit: Wikipedia)

#1. Stretch after you run. 
Many people believe that it’s important to stretch before you run; however stretching after you run is significantly more important.  What is important to do before you run is to warm up your muscles.  This can be accomplished by walking for a few minutes.  When stretching after your run, you’ll of course want to pay attention to your leg muscles, however your neck and back muscles will benefit from a good stretch too.  Running uses your core and stretching will help you maintain proper form resulting in less pain.

#2.  Take days off.  Running every single day will actually cause you more harm than good, and may cause painful overuse injuries which will inevitably force you to take weeks if not months off from running.  If you don’t want to take a day completely off, do some form of exercise that doesn’t require using your running muscles.  Lift weights, do yoga or some other form of exercise to give your joints and muscles a well deserved rest.

#3.  Don’t try anything new on race days.  If you’re competing, it’s tempting to try a new sports nutrition item that day or to wear different clothing.  This is almost always a mistake.  Race days are the days where you do what you best know how to do.  If you want to try something new - and by all means do - it’s a great way to improve, try it on your training days.

#4.  Always tell someone where you’re running and when you’ll be back.  This is a must.  If you live alone and don’t have anyone to tell, then at least write it down and carry your cell phone and mace with you.  When you’re running many things can happen from running into a dangerous animal to being hit by a car.  It’s important to have your ID on you, a cell phone and mace or pepper spray if you’re running by yourself.

#5.  Learn running safety and follow the rules.  Running safety rules dictate that you run facing traffic.  If you’re running at night then a reflective vest and even a headlamp can help you both see where you’re going and help others see you.  It’s okay to run with music however make sure you can still hear others around you.  These are by no means all the safety rules but they’re a beginning.  Learn them and follow them to stay safe.

As you continue running you’re sure to find a few tips that work optimally for you.  Every runner has their favorite running tips.  Chat with other runners, learn from them and share. It’s part of the fun of being a runner!

5 Running Tips for Beginning & Advanced Runners

Running is a great sport that offers something for almost everyone.  Regardless of whether you are running for health or competition, you can run for a few miles or a few hours – there are even races which last a few days!  However, regardless of how or why you run there are a few tips that apply to just about everyone.

Tip #1:  Start Small.  Rome wasn’t built in a day, and deciding to hit the road and run ten miles when you’ve not run nine, eight, seven, six, or fewer miles is a sure way to injure yourself.  Not only that but if you decide to just hit the road without any prior training or buildup you may end up unable to accomplish your goal and end up feeling bad about yourself.  Not what running is about at all!

A "low profile" sole provides greater stability. (Photo credit: Wikipedia)

Tip #2:  Don’t Neglect Proper Running Gear.  That includes running bras for the women, support shorts for the men, and well fitting running shoes all around.  Well fitting running shoes are worth their weight in gold and can prevent injuries and needless pain. (Stay tuned later this month for some tips on picking the right pair for you.)

Tip #3: Take Steps to Stay Motivated.  Some people are motivated by running with groups.  The social aspect of it makes the time more enjoyable and they push themselves more if they’re running with others.  Other people are motivated by running by themselves and simply enjoy the quiet time.  Some are motivated by small progression in speed and/or distance, while others long to compete and will be motivated by signing up for an upcoming race.  Find your motivation!

Tip #4:  Run When It’s Right for You.  Often when people get started running they try to squeeze extra time into the day by getting up early and running then.  That’s great if you’re a morning person however if you’re not a morning person then getting up early is going to be pure torture.  Rather than trying to force yourself to be something you’re not, run when it feels right for you.  That can be at lunch, or after work in the evening if the timing is better for your mind and body. 

(Photo credit: Wikipedia)

Tip #5:  Know That Some Days Are Better Than Others.  While it would be great if every run were better than the last one and every run felt great, that’s just not reality.  Whether the weather is crummy, or you just don't feel like running, some days it’s just difficult to put one foot in front of the other.  When you get out and run on those tough days and manage to complete it, those are the days to really be proud of yourself.

Finally, and yes the article says top 5 tips, but there’s one last tip that is vital to your success – stay hydrated and remember to pay attention to your nutrition.  If you’re running for more than 60 minutes you will want to take water with you and always consume a high protein snack when you return.  It’ll help your muscles recover more quickly which means less muscle pain for you the next day.

[Video] Introduction to Interval Running for Beginners

Interval running, or applying interval training methods to running, can be a great way to both improve your overall health and fitness and boost your metabolism to accelerate your weight loss efforts. The interval method helps to strengthen your cardiovascular system, and improve your recovery time, as well as burning fat more quickly than steady-pace running.

If you're a runner wanting to improve your results, or someone just getting started with running, check out this short video to  learn how and why the interval running method works. And feel free to click the link below the video for two FREE sample audio training workouts.

Click Here to Get Your Two FREE Interval Training I-Pod Workouts...

Getting Started With Running for Fitness

It's finally lovely spring weather outside, so for the next couple of months, we're going to share some great tips and workouts for getting in shape for the summer!

Since the weather is so beautiful and it's not too hot yet, we're starting off by talking about getting started with a running program. Running is a great way to get in shape while enjoying the beautiful outdoors!

Beginning running can be a big step for some people. Not only are you committing to better health and fitness you may be committing to losing weight and finding time in your day for yourself.  Once you’ve made the choice to run it’s time to choose a running program. 

Types Of Running Programs For Beginners

One of the most common running programs for beginners involves interval training.  Yes, the very same interval training sprinters use to increase their speed only your goal isn’t’ really to increase your speed your goal is to increase your time running.  Here’s how it works.

Choose a distance or a time goal, for example thirty minutes or three miles.  You can even choose one mile, it’s all up to you.  Once you’ve chosen a realistic distance or time goal, break it up into manageable intervals. 

For example if you’ve chosen thirty minutes, which is the minimum amount of time doctors recommend you spend on cardiovascular exercise each day, then you might decide to walk for four minutes and run for one minute.  If you continue this for thirty minutes you will have walked for 24 minutes and run for six minutes.  Depending on your running speed, you may run anywhere from half a mile to a mile which is a great start. 

Repeat this interval training three days a week, adding one minute to your running time and subtracting one minute from your walking time.  The goal being to eventually run the full thirty minutes and from there you can increase your running time or choose to work on how fast you run depending on your goals. (If you want some guidance with this, Treadmill Trainer has some great iPod workouts to get you started.)

Another type of running program for beginners is to run as long as you can initially, assuming you’ve warmed your muscles up by walking for ten minutes, and then to walk the remainder of the time or distance. 

For example once you’ve warmed up perhaps you’re able to run for five minutes leaving you twenty five minutes to walk.  The next time you head out to run you’ll push it to six, seven or even eight minutes of running while walking the rest.  Eventually, assuming you run about three times a week and you make sure to rest and take care not to push your body too hard, you’ll be running for a full thirty minutes.

Once you’ve reached your goal of running for a predetermined distance or time then your next goals will be to either increase your distance or speed.  So for example if your first goal was to run for thirty minutes without stopping and you’re able to run two and a half miles during that time your next goal might be to run faster so you can cover three miles in the same time or you may wish to run for forty minutes at the same pace.

Creating a running program for beginners starts with deciding why you’re running and what your initial long term goal is.  Once you’ve established that, your next step is to break it up into smaller manageable pieces.  If you have a date by which you wish to achieve your goal, for example you want to be running for thirty minutes three times a day before swim suit season in two months, then you’ll be able to create weekly goals too.  Start slow, pay attention and take good care of your body, and success is almost guaranteed.

How Long Should Your First 5K Take?

If you enjoy running so much that you decide on entering a race, starting out with a 5K race is your best option. A 5K run is 3.1 miles, and one of the best ways to begin getting involved in running races, no matter what your running goals may be.

Entering races can also give you the determination to stick to a regular running schedule, giving you the exercise you need for cardiovascular health, as well as in maintaining your ideal body weight. And of course, there always is the benefit of meeting new people and making new friends in the “running world”.

So when entering your very first 5K race, you may have several concerns and fears that can cause pre-race jitters. One area of concern that you may have is how long it will take you to complete the 5K race.

Time Depends on Training

 (Photo credit: Wikipedia)

Training to run your first 5K can be based on an easy plan, which you can complete within just two to three months. As a beginner in the racing arena, you probably have kept your schedule to running at least three times per week, which has you well-prepared in conditioning for the race.

At the beginning level, the minimum time on average to complete a 5K is approximately 30 to 36 minutes. This would be equivalent to running a steady pace between 12 and 10 minute miles. This is being conservative, and is just based on general averages for first time racers in a running event.

Time Depends on Fears

With your first race, fear may develop. This fear may be related to your thoughts about having enough energy to complete the race. Many first time race runners will hold back their running pace and therefore finish the race in 30 minutes or longer and still be full of energy.

You may not think that this is something you would fear, but there is something about that race day that brings about this fear; “what if I run to fast and burn out?”, “What if I come in last?” It's good to be cautious as a beginner, so you will know what it feels like to be running alongside many runners with different running speeds.

Time Depends on the Course

If possible, it's a very good idea to practice the course before your race day, as it'll make you feel more comfortable with running the 5K. When practicing on the race course, you will be better able to judge your strength and fitness level, and know what pace you can run at.

When checking out the course is not possible, it is always best to proceed with caution. A first running race is an exciting time, so it should be enjoyed instead of worrying about your finishing time. Enjoy the scenery of the course and pace yourself according to how you feel.

Running in a 5K is a great way to see if racing is what you would like to do. Who knows, you may like the thrill of racing so much that you start training for longer-distance races!

Night Time Running Tips – How to Run Safely In the Dark

Sometimes you have to run in the dark. Whether you get up early in the morning or you run when you get home at night, darkness may be your reality. There are many dangers to running in the dark. Follow these safety tips to enjoy an incident-free run.

#1. Wear Reflective Gear

You really can’t go overboard with this. Find shoes, tights or shorts, and tops or jackets with reflective features. Consider running with a reflective vest. A headlamp or a flashlight is a good idea too. They actually make flashing lights that can attach to a hip pack or waist band as well. These are a good idea if you’re running in a trafficked area.

#2. Run in a Well Lit Area

HTC night running (Photo credit: Wikipedia)

Running in the dark on a dimly lit path or street is a bad idea for many reasons. It’s too easy to get hit by bicycles or cars in the darkness. It’s also easy to trip and fall or twist an ankle in the dark. And people who intend to do others harm often choose dimly lit trails and sidewalks to attack.

#3. Rules of The Road

If you’re running in the road, meaning you’re dealing with traffic, then there are a few hard and fast rules to obey. The first is to run on the shoulder. If there isn’t a shoulder then don’t run on that road. The wider the shoulder, the better. Don’t run in bike paths. They’re for bikes. And do run against traffic. You want to be able to see the cars coming at you, not have them at your back.

#4. Change it Up

If you always run the same dark path at the same time you may be making yourself more vulnerable to an attack. Some people prey on lone runners. They learn your patterns and then take advantage. Mix it up and vary your routine.

#5. Run with Others

If you are running at night or in the darkness, try to run with other people. There really is safety in numbers.

Finally, be sure to carry a cell phone, personal protection spray, and emergency contact information. These three things may save your life. You just never know when something might happen. The darkness shouldn’t keep you from running and getting in shape. However, be smart about it. Know your surroundings, be prepared, and stay aware of the potential dangers. 

How to Know When You’re Ready for Your First Race

Many runners new and old like to add competition to their training program. Running races can help motivate you to push yourself harder on your runs. They can also be quite fun. The race day environment is like nothing you’ve ever experienced before. There’s a sense of excitement, camaraderie, competition, and adrenaline in the air. It’s exhilarating. So how do you know when you’re ready for your first race?

#1: You Can Run 3 Miles

The first race that most people sign up for is a 5K. It’s a respectable distance to run. It’s a short time commitment but still a challenge. 5K races are extremely popular and in most communities you can find one nearby on any given weekend throughout the summer and even year-round. A 5K is the equivalent of 3.1 miles. If you can run three miles then you’re more than ready for your first 5K.

#2: You Need a Little Push

Many runners come to a point where they need a little extra motivation. They need a push or something to help them work harder. Whether you simply want a new goal to aim for or you need some extra motivation, a race can be the answer. Racing, even if you’re not a competitive person, motivates you do perform at your absolute best. You push yourself hard, particularly on race day, to see what you’re capable u Need a Little Push

Many runners come to a point where they need a little extra motivation. They need a push or something to help them work harder. Whether you simply want a new goal to aim for or you need some extra motivation, a race can be the answer. Racing, even if you’re not a competitive person, motivates you do perform at your absolute best. You push yourself hard, particularly on race day, to see what you’re capable of.

#3. You’ve Reached Your Other Running Goals

What was your reason or motivation to start running? If you’ve achieved that goal, you may be looking for another goal or reason to run. While some might say that you don’t need a reason to run other than the fact that you enjoy it, having a goal may help you add purpose to your runs.

Maybe you’re looking for bragging rights or you’d like to start stocking your closet with race t-shirts too. There are many reasons to sign up for your first race. Whether you’re off the couch or a practiced runner, make sure you have a few months to train and prepare.

If you need some guidance during your training, there are some very good training programs out there which can help provide you with the support and motivation you need.

Assessing & Improving Your Running Posture

Running may sound simple, but actually, there's more to it than you might think. How you run has a direct impact on how much energy you use when you run. It also affects your risk for potential injury. Improving your running posture and form can help you run further, faster, and easier.

Assessing Your Running Posture

This is a two or three step process. The first step is to pay attention to your posture on your next run. Here are some things to assess:

Poor posture (Photo credit: midwestnerd)

* Are you bent at the waist, standing up straight or leaning forward from the hips?
* Are your shoulders scrunched up or relaxed?
* When you run up hill do you shorten your stride, lengthen your stride or keep it the same?
* When you swing your arms do they move parallel to your body? Do they swing in front of your body? Do they move at all?
* Do you clench your fists or are your hands relaxed?
* Is your chin tucked down, tipped toward the sky or looking straight ahead?

When you’re running try a few different things and see how it feels. For example, scrunch your shoulders then relax them. What feels different? Now lean forward at the waist and run for a minute. Now straighten and run for a minute. Now lean forward at the hips and run for a minute. How did each change feel? How did it affect your running and your effort level?

Now it can be difficult to assess your posture by yourself. The next step is to ask a friend to video tape you running. Try to run naturally without making any changes or adjustments. Tape yourself for a few minutes. When you review the video you can assess yourself based on the questions listed above.

POSITION OF SKELETON IN GOOD AND POOR POSTURE -  (Photo credit: Wikipedia)

What to Aim For

Ideally, your upper body including your shoulders, arms and hand will be relaxed. Your arms will move from side to side and match your stride. If they cross your body it causes your torso to rotate which takes energy. This energy is better spent in your legs.

Imagine a string running from the top of your head down to the center of your belly. This string keeps your head, neck and back in alignment. When you need to increase your speed, lean forward from the hips just a touch. You’ll notice that you gain momentum by changing gravity here. Stand up straight and you slow down. Think about how you run when you’re going downhill, you automatically lean back bit right? And when you’re running uphill you lean forward. It’s a natural instinct. Make sure you’re leaning from the hips instead of your waist for maximum efficiency.

Finally, your feet will ideally stay under you. If your leg reaches too far forward it causes your heel to strike the ground first. This impact can cause injury to your knees, shins, and hips. This may mean you need to start with a shorter stride. You can make up the speed by increasing your turnover or the number of steps you take in a specific amount of time.

Good posture makes a huge difference in the amount of energy you expend when you run. The more efficiently you can run the less energy it takes to complete a run. It may take time to correct your posture but it’s worth it - less effort, better results and fewer injuries.

How to Pace Yourself While Running

One of the hardest things for new runners to do is learn how to pace themselves. It’s practically a rite of passage for someone heading out the door for their first jog – starting with a burst of energy and the best of intentions, but feeling winded before reaching the end of the block because they started out too fast. Keeping yourself at a reasonable pace is sometimes hard to do.

Suunto Heart Rate Monitor Watch (Photo credit: Wikipedia)

Thankfully, there are a number of different ways to coach yourself and to find the right pace. The simplest way to gauge your pace is by using a stopwatch or wristwatch that has a stopwatch feature. Simply measure the routes that you run (as well as intermediate points along the way, such as every half mile or mile, if you want to be able to track your pace to an even greater detail), and use your stopwatch to make note of how quickly you run the known distance. If you run along roads or sidewalks you can measure those distances with your car or a bicycle with an odometer. You can even use an online service like MapMyRun.com to calculate the distances. Some runners use a GPS- enabled watch or an iPhone to measure their distances automatically during each run, and to get instant feedback on their pacing.

Music is another great way to help you run at a particular pace. If you want to listen to songs you already have on your iPod or other MP3 player, simply take note of the ones that keep you running at the pace you want, and make a playlist (or several playlists) of those songs. It might take a bit of experiment to find out which songs worst best for you.


If you’re willing to try something new, go to PodRunner.com and download some of the free music mixes that are designed for running. The PodRunner mixes are organized by their “beats per minute” (or “BPM”), which makes it easy to match your cadence with a particular BPM in order to maintain a desired pace. If you want a bit of help, you can also use some of the mixes from TreadmillTrainer, which also provide coaching and guidance along with the music.

Another way of pacing is not by speed or cadence, but by your level of effort. Unfortunately, it’s sometimes difficult to judge how hard we’re working simply by how we feel. Being in a bad mood, for example, might make an easy run seem much more difficult. A heart rate monitor can be a great help in this regard. Most sports heart rate monitors consist of a small transmitter together with an adjustable elastic strap that you wear against your skin, across your lower chest. This monitor transmits your heart rate data to a compatible watch, so that you can always see just how hard you’re working. The heart rate monitor can also show when it’s time to start increasing your running speed in order to make sure that you’re still getting a hard enough workout.

These tips aren’t just useful for novice runners. Intermediate and advanced level runners can also take advantage of these techniques to keep themselves at the target pace for whatever type of workout is on their schedule.

Why We Get Stitches When Running and How to Avoid Them

Welcome back - we hope you had a great Memorial Day Weekend!  Today we're going to talk about a painful issue that can occur when running, and what to do about it.

Side stitches, or side pains, can be very painful and uncomfortable, and can hinder a perfect running experience almost immediately. The pain can start off slight and increase sharply in a matter of seconds. More than anything, side stitches are a nuisance to runners and may mean you need to stop your workout early!

What is a Stitch?

A side stitch is felt on either the right or left hand side of the body, though it most often occurs on the left side. It resonates in the area right below your lower ribs. The pain can be so intense at times that it can even cause you to stop running completely.

Why do Stitches Occur?

There is no definite medical explanation for why stitches occur, especially during running, but there are several theories. Some researchers claim that stitches are more common with beginner runners, due to the fact that they are more likely to engage in rapid or shallow breathing.

Rapid breathing is believed to not fully engage and relax the diaphragm, thereby causing the ligaments on one side of the body to contract forcefully. Another belief is that the rapid breathing, combined with the jolting of running and exhaling as your right foot touches the ground, puts additional strain on the ligaments near the liver and the diaphragm, which then causes the pain to be felt on the left side of the body.

Other research states that eating a meal within one hour of a run can cause side stitches, as well as drinking sugary or carbonated drinks. The digestive system has not worked the food and drinks completely through the system, and could be the reason for the sharp pains felt on the side.

Still other research suggests that if a runner forgoes a proper warm-up before a running session, and starts off running too fast, too soon, he or she will experience sharp side pain.

Preventing Stitches

If you notice that you get side stitches often, first ensure that you are not eating any type of meal, even a small snack, and large amounts of liquid within one to two hours of a run. You can drink a little water, but not too much, and avoid sports and carbonated drinks. Water is always your best choice before a run, especially in hot weather.

Another means of preventing stitches is to practice deep breathing in a rhythmic manner. Smooth, slow, complete breathing cycles will allow you to avoid rapid breathing. While you are breathing in and out fully, you also want to maintain proper posture.

The proper posture for running is to have your back straight, not hunched over, your chest up and open for easy breathing, and your arms bent at 90 degree angles at your sides. This posture will ensure that your muscles are not being squeezed, which can cause almost a muscle cramp.

If you do happen to experience stitches, press hard into the side that hurts and breathe deeply. Although it is hard to keep a good posture during this episode, try your best. After slow, even-paced breathing and massaging of the tense muscle, the pain should subside.

We are off the rest of the week, so please note that we will not be posting a "workout of the week" this week due to vacation. We will see you back here next week for some more exercise tips and another fun workout!

How to Get Started Running For Fitness

Running is a great way to exercise for cardiovascular fitness, overall health, and to lose or maintain your ideal body weight. Running is also enjoyed by many as a great stress reliever, especially when choosing to run outdoors. Getting fresh air after working indoors all day and enjoying the beautiful outdoor scenery is a nice perk of running.

If you want to experience all these benefits, or even just a few, there are some steps to take to get you started in the world of running. It takes time and dedication, but with patience, you will easily begin to accumulate miles on your running shoes.

(Photo credit: Grand Canyon NPS)

Set Your Goals

No matter if your goal is to increase your physical activity level or to lose weight, the first step to starting a running program is to set goals specific to you. When you set goals that are personal to you, and are achievable, you will be more likely to stick to obtaining your goal.

Obtain Medical Clearance

If you have never exercised, it is important that you make an appointment to see your medical doctor. Ask for a complete physical, and let your doctor know that you are considering starting a running program. He or she will be able to tell you if a running program is appropriate to your current health.

Plan Running Days

You should make a commitment to schedule time in your busy calendar for a running session. Anywhere from three to five times a week, beginning with a minimum of 10 minutes, is great to start a running program. You can slowly build up this time, but in the beginning, your focus in on making that commitment to running.

ASICS stability running shoes, model GEL-Kinsei (Photo credit: Wikipedia)

Purchase the Right Running Shoes

With each sport, there is certain equipment that is needed to protect you from injury. Running is no different. When it comes to running shoes, ensure that you purchase shoes that are designed specifically for running – not walking or cross-training – just running.

Running shoes have more cushion and support that is needed for this kind of exercise. If you are unsure as to which running shoes are good for you, visit a sporting store that sells running shoes and speak to a professional sales person. He or she will be able to guide you in your particular needs. Also see our earlier post on how to choose the right running shoe.

Build Your Endurance

Now that you are prepared, it’s time to begin your running program. Don’t start off by thinking that you have to run fast and run many miles. In the beginning, focus just on time spent running. If you start off running too fast, too soon, you could be setting yourself up for injury, which will ruin your running goals.

To begin, start with a brisk walk for about two minutes and run slowly to moderately for one minute. Keep repeating this process until you have completed 10 minutes. You can slowly increase this time to 20 minutes as you feel stronger. Once you are at 20 minutes, try increasing your running time to your walking time. For example, run for four minutes and walk for one minute.

You can then slowly increase this time to 30 minutes. Once you are running more, you will notice that you are covering more distance. This is a great time to start re-analyzing your goals if you just want to keep running just for weight loss or weight maintenance at 30 minute sessions, or whether you want to get into long-distance running and races.

Stay tuned over the next few weeks as we share some tips for starting a regular running practice, and even working up to running some races if that's one of your goals!

Is Trail Running Right For You?

There are many fun and interesting places to run. Each runner has their own running goals, preferences, and style. Some need quick convenience and a jog around the neighborhood is ideal. Some prefer to run indoors on a treadmill and some love to run in nature – on trails. Spring - when it's not too hot and not too cold - is a great time to try outdoor forms of running, such as train running.

Trail Running Is...

Trail running is exactly what it sounds like, running on trails. Most often the trails are hiking trails. They can also be shared with mountain bikers and animals. There are many benefits to running on trails. The biggest benefit of course may be the scenery. All across the country there are beautiful trails. Some wind through the woods, over hills and next to rivers. Others give you a beautiful view of the ocean. Whether you enjoy fields, mountains, water scenes or the woods there are trails for you to enjoy.

(Photo credit: GORE-TEX® Products)

Another common benefit of trail running is that it is peaceful. Many trails are in isolated areas and you may not pass another runner while you’re out. This can be a downside too because it presents a potential danger. It’s recommended that you run with personal protection spray and a cell phone. Always make sure someone knows where you are going and when you’ll be back.

Trails are often much softer than running on cement, asphalt, and a treadmill base. Dirt and small gravel is easy to run on. However, if the trail is rocky then you will have to pay careful attention to your footing. You don’t want to sprain an ankle or fall while you’re running.

Trail Running is Right for You If…

Trail running is ideal for people who enjoy long runs. If you like to get out for a few hours to experience nature then running on your local trails may be an ideal escape. If you enjoy variety on your runs, trail running provides that as well. During inclement weather the trails can become dicey. If you enjoy an adventure and a challenge then trail running may be your cup of tea. During the winter months you may want to strap traction devices to your trail running shoes.

Speaking of trail running shoes, if you’re running on rough trails then you may want to swap your traditional running shoes with shoes that offer more stability and traction. If you’re a barefoot or minimalist runner there are also a few good minimal trail running shoes on the market.

If you enjoy running, consider adding one trail run to your weekly routine. It’s a fun way to spend a few hours. You’ll experience nature and get in shape at the same time - what could be better than that?

A Guide To The Mental Benefits Of Running

Exercise, in general, can have many emotional benefits, but running has one of the most powerful impacts on your mental state. If you are a runner, you know the feeling – before your run you may have felt tired or stressed about certain life events, then after your run you feel fantastic!  It's what they call the "runner's high."

Our minds are very powerful. Our minds control our thoughts and actions, which can often influence our physical health. Of course running is a great exercise for losing weight and building your cardiovascular health, but it also has benefits to the inner essence of our being. Here's how:

1) Decreases Stress
Stress is a mental state of mind. No matter how you may hate to admit it or believe it, you do cause your own stress. When you allow the situations in life to affect you internally, you have given power to that particular situation by feeling stress.

Running allows you to focus more on your breathing and the scenery around you. The deep breathing soothes the feelings of fear and/or anxiety that are associated with stress. Running is like a release button to the stress that accumulates in your body.

 (Photo credit: Wikipedia)

2) Increases Self-Esteem

When you are running on a regular basis, your self-esteem slowly starts to increase. You start to feel good about yourself, whether it is the weight loss, weight maintenance, or the health benefits that you receive.

As you have the energy and endurance to run, it gives you a sense of needing to take care of your body, so you are less likely to eat foods that are not good for you, or partake in any unhealthy behavior. You see the benefits that running gives you, and you have a sense of pride and respect for your body.

3) Increases Feeling of Freedom

Running is a great way to feel free – free from all the challenges and obstacles that life sometimes delivers. When you are running, there is a sense of freedom. You can go where you want at the speed you want, and no one and no thoughts can hinder this freedom.

You automatically feel a sense of release from the demanding boss, nagging children, or pushy creditors. Even if for only a moment, you are free and in your own place of silence and calmness that is soothing to both your body and mind. Sometimes it takes physical activity to really quiet our minds – something that is not easy to achieve in modern society.

4) Decreases Depression
When you are running, your brain automatically releases beta endorphins. Beta endorphins are neurotransmitters in the brain that are affected during depression. In depression, the neurotransmitters are not firing properly, and a feeling of overall wellness is decreased.

This is the reason why many feel a “runners’ high” after a run. It is a complete feeling of peacefulness and happiness, as if all the problems of the day have actually disappeared.

Running not only is great exercise, it also has a lot of mental benefits too! As the weather gets warmer, get out and run if you can. If not, try a good treadmill training program that keeps your indoor runs fun and interesting along the way. Yuri Elkaim's Treadmill Trainer is a good one to try.

Video: Treadmill Trainer - Your Personal Running Coach

Whether you're training for a marathon, or just running to get in shape, having a coach can really help you achieve your running goals. Hiring a personal trainer is great, but if you can't afford it, don't have the time to schedule regular sessions at the gym, or just don't want to spend the money, there are other options available. This quick video gives you a brief overview of the expert coaching sessions available through Treadmill Trainer. A variety of different Ipod workouts provide you with coaching and encouragement throughout your workouts, whether you prefer to run on a treadmill or outdoors - it's like having your very own personal running coach perched on your shoulder (but without all the extra weight). :-)

I love all of Yuri Elkaim's fitness programs - they are consistently high quality, affordable, and based on common sense and true health principles - not hype. Check out the Treadmill Trainer website, and find a program to help you achieve your running goals.

Treadmill Trainer iPod Running Workouts
http://www.mytreadmilltrainer.com Run faster, farther, and longer with just 2 runs per week.  Running workouts for your iPod/MP3 player that can be enjoyed outdoors or on the treadmill.  Yuri Elkaim, Canada''s top trainer, provides audio guided instruction and motivation alongside heart pumping running music.


The Treadmill Trainer running workouts are so effective because of their interval design. Bouts of high and lower intensity allow the runner to get a better training effect with less time running.

How to Set, And Reach, Your Running Goals

There are many different reasons to run. You may be running to lose weight. You may want to run to get in good shape. Another reason to run is to clear your head and relieve stress. And you wish to enter a race and be competitive. All of these reasons can overlap too. You can have many running motivations. One way to stay motivated, regardless of your reason for running, is to set running goals.

Setting Good Running Goals

 (Photo credit: Wikipedia)

The key to setting good running goals is to make them realistic and attainable. For example, if you are new to running it is unrealistic to set a goal of running a marathon in a month. It’s a surefire way to get injured. However, setting a goal of running a marathon in a year is a very reasonable goal.

The second step to setting a good running goal is to break larger goals down into small and attainable steps. For example, if you have a goal of running a marathon in a year then you may want to add two miles to your long run mileage every month. By the end of a year you’ll be at 24 miles.

Reaching Your Running Goals

Once you’ve established a running goal the next step is to plan how you’re going to reach it. For the sake of clarity let’s continue with the example of running a marathon in a year. A plan to run a marathon in 12 months might include:

* Three short runs each week
* One long run each week – this is where you would gradually increase your mileage by two miles each month.
* One complete rest day
* Two days of stretching and strengthening – yoga for example.

There are tools that can help you reach your running goals. The most important tool is a running log or fitness journal. A running log can help you track your mileage, pace, distance and any notes from the run that you want to make.

For example, you may realize once you reach the ten mile mark that you don’t have enough water in your water bottle. This may mean modifying your hydration routine or finding a new water carrier.

There are online programs and mobile apps that help you track your running information too. And of course there are a number of fitness gadgets that track heart rate, intensity and other factors. Find a tool that’s easy to use and supports you to achieve your running goals.

Video - Motivation to Run

This inspiring video is quite beautiful, and if you're a runner, I'm sure you will relate, and if you're not, it may make you want to start! I absolutely love the quote at the very end. Check it out, and get your motivation back!

Running Motivation.wmv
Runners: If you lost your motivation to run, I hope this helps.

How to Get (& Stay) Motivated To Run: 6 Helpful Tips

Sometimes, even if you absolutely love to run, you just don’t feel like it. Yet skipping one run can lead to skipping two runs, then three and before you know it you’ve taken a month off. The key is to keep running, even when you don’t want to. There are a few helpful tricks to get motivated. Learn them and you’ll never skip a run. (These actually can work for other forms of exercise as well, so even if running's not your thing, keep these helpful tips in mind for your other workouts!)

#1. Just Five Minutes

So you have a three mile run on your schedule for today and you just don’t want to run. Instead of thinking about the full three miles promise yourself that you’ll run for five minutes. Once you’re dressed and out the door those five minutes usually turn into ten, then fifteen and before you know it you’re enjoying your workout and you’re done.

#2. Accountability

Find someone to run with you. When you run with other people you’re less likely to skip runs. You hold each other accountable. And when you run with a group of people they’re sure to chastise you if you beg out.

#3. Rewards

Reward yourself for achieving your running goals. For example, if your goal is to run three times a week at the end of each week, or month, reward yourself if you’ve reached your goal. You might buy new running gear or take time off just to enjoy yourself. Plan your rewards in advance so you have something to look forward to.

#4. Social Accountability

Post your running stats on your social networking site of choice. There are many membership sites and forums dedicated to runners. It’s a great place to meet other runners, join groups and hold each other accountable. They’re good place to learn too.

#5. Give Yourself an Alternative

If running just isn’t looking or sounding good to you today then have a plan B. Do something else. For example, if you don’t want to run outside, then head to the gym or pop in a fitness DVD. You don’t always have to run but don’t skip your whole workout.

#6. Make a List 

Finally, consider making a list of all of the things you like about running. It can be a physical list with pen and paper or a mental list. As you’re making that list, think about how running has changed your life. Have you lost weight? Do you feel energetic and powerful when you finish a run? Focus on the good things, instead of the negative, and create a positive attitude about running. Chances are within minutes you’ll be motivated to tie your shoes and go for a run.

How to Design a Running Program That Meets Your Goals

Firstly I would like to apologize for the lack of posts last week. As it turned out, I came down with the flu, and was unable to work at all for several days - I guess it served me right for not getting the rest I needed.... I do tend to be quite the workaholic sometimes!  But we're back in action, and this week we're going to talk a bit more about running.

Okay, so you like to run, or you just want a fun new exercise program and you’re ready to get started running but you’re not sure how? One of the best ways to get started running is to sit down and plan it out. What do you want to accomplish and how will you get the job done? There are many running programs available online. However, you have your own goals and needs; why not create your own running program? Here’s how:

(Photo credit: Wikipedia)

Step One: What are Your Running Goals?
Why are you running and what do you hope to achieve? Are you running to lose weight? Are you planning to run a 5-K or other race? This is the first thing to write down before you start creating your running program. Everything else you do from this point on will support your goals and motivation.

Step Two: How Much Do You Have to Put In?

In this step you’re looking at the tangibles. How much time do you have each day? How far can you run in that time? When will you run? Start writing down the details. In the next step you’ll begin to pull them all together.

Step Three: Do the Math

Grab your calculator for this step. At this point you probably have a lot of information but no real plan. Now you’re going to start pulling it all together to accomplish your goals. This step is best explained with an example.

Sue is running to lose weight. She wants to lose 1 pound a week. She can run three times a week and she has 45-60 minutes to get the job done. Now it’s time for the math. Sue knows that a pound is 3500 calories. She also knows that by walking fast and running for an hour she’ll burn about 500 calories. If she runs three times a week she’ll burn 1500 calories. In order to lose a pound a week, she’d need to run seven times a week for an hour. This doesn't seem doable, so Sue knows she needs to cut her calories a bit more. This information gives her power. She can now plan her week and her weight loss.

Here’s another example, Joe wants to run a 5K. That’s 3.1 miles. He has signed up for the race and it is two months away. Joe can run every day for thirty minutes. At ten minutes a mile that’s enough time to get three miles in each day. However, Joe is new to running so he will be walking and running for the first few weeks until he can run the full distance. Joe gives himself a month to reach that goal.

(Photo credits: www.mysecuritysign.com)

He starts by walking for five minutes and running for one and gradually adds running time. Running three times a week he has twelve runs to reach his goal of running for three miles straight. The second month Joe knows he has to start working on running faster. Each week he strives to decrease his overall time by a minute. He does this by running intervals two days a week. He increases his speed and lowers his overall time. In two months Joe will be ready for race day.

Start with your goal. Add what you know and need to work with then do the math to see what is possible. It is important to your health and safety that you take it slow. If you’re new to running give yourself time. Pushing too hard and doing too much right away is a sure way to get injured and sick, which could derail your progress and defeat the purpose.

So what about staying motivated to reach your goals? Check back Thursday, as we'll talk about this next....

Video - Interval Running for Beginners

This helpful video from one of our favorite health and fitness experts, Yuri Elkaim, gives a nice overview of interval running and how to do it properly to get the best health and weight loss benefits. This is great for those new to running, unused to strenuous exercise, or those starting at a low fitness level, and he explains how to ramp up your workouts as you become fitter, so you can run faster and longer and achieve even more benefits. In terms of weight loss, using the interval method can burn more than twice as many calories, in 1/4 of the time.

Feel free to visit Yuri's site below if you would like to learn more about this method of fun fitness and weight loss.

Interval Training Workouts for Beginners
www.mytreadmilltrainer.com - Interval training for beginners is the easiest way to get into running. So if you're just starting out and need help with your interval training workouts, then this video will give you the help you need.


Click Here to Learn More About MyTreadmillTrainer Workouts...