Monday, June 28, 2010

Learning to Run on the Track


Tech 4 O Accelerator Women's Fitness Watch

 How did your week go?

Into this second week, learn to run on the track...
I hope you are feeling really good!  I talked about breathing and  how and why breathing is important  to get a good rhythm.  By now you will have understood about how slow you need to go so that you run/walk comfortably.

The learn to run program can be tough... Keep it fun and just breathe easy...

Learning to Run on the Track is lots of fun too.

Go to your nearest high school and you will find a track that is 1/4 of mile around. This is a great place to track your run/walk program. You can stop counting minutes by going around the track the first time and watching your timer when it gets to: (ex the 2min run - mark that spot in your mind and walk for 1min, then go back to 2min run!)
Bring along a friend to run/walk with you and help motivate you! You will find if you run/walk with friends the running part of your learn to run program is easy!

Running Training For Beginners
Go around the full track using the run/walk method.   
Beginner runners/  2min walk/ 1min run 6x 
Learning Runners/ 1min walk/ 2min run 6x      
30 min Runners/      1min walk/ 5-15min run  Up to 30 minutes

Please do not forget to stretch and cool down. 10 min before and after. 
Beginners Training ~ Learn to Run

Wednesday, June 23, 2010

How Do You Breathe When Running?

RunningMyspace
Shortness of breath while running can be a common occurrence that happens to a  beginner runner and even an experienced runner. It is a natural symptom that happens when you overexert yourself.  There are  reasons for this and ways to control this.
How do you breathe when running?
Read on and I'll show you how!

Breathe a better rhythm and run comfortably!

Reasons For Shortness Of Breath

There are many reasons for shortness of breath while running. Most of them are normal, but some may be something you should keep a close eye on and others need immediate attention!

The reasons most common for getting shortness of breath are:
You are running too fast for your anaerobic threshold. Meaning your muscles aren't getting enough oxygen, so an increase of carbohydrates are burned to compensate this process. Your muscles then produce a waste product called lactic acid, this lactic acid influences the increase of carbon dioxide; leaving your lungs working very hard in taking in oxygen with expelling increased amounts of carbon dioxide. Hence this causes you to breathe heavier and with more discomfort..

Running too fast too soon is hard on your whole body!

Typical Signs of shortness of Breath


breathing fast
unable to speak normally
using the neck and chest muscles to breathe
improper posture
color change in face red/pale

 How Do You Breathe When Running?


Run in a 2/2 ratio - run two step breathing and two steps breathing out. For a slower running 3/3.
Run at a speed that is slow enough to carry on a conversation.
Run standing upright not bent over.
Warm up with a walk and stretches.

Symptoms to watch for:

Coughing
Wheezing
Tightness in chest

Reasons:
Asthma or Allergies - Exercise Induced Asthma, which can be relieved with a puffer.
Chest cold/pneumonia
Chest injury
Out of Shape
Always check with your doctor before doing any exercise program!

When Shortness of Breath is Dangerous:

Causing pressure in the chest or pain
Pain in the arms
neck
jaw
If symptoms persist more than 5 minutes after, seek immediate medical attention. You could be having an heart attack!
These symptoms should never be taken lightly. Even if you feel these once before, during or after a run you should contact your doctor immediately about the situation.

Most times shortness of breath can be alleviated when you stop running or switch your running to a walk. A good word to note is to listen to what your body is telling you. If there is pain, stop...Pushing past the limit could set you back to a point of not enjoying a running program.

If you want to walk or run with confidence here is a program that helps you understand how to walk or run smoothly. Click on the link to find out more here.

Please leave a comment in the comments section and tell me how you calm down your breathing exercise.

Monday, June 14, 2010

Running and Strength Training

Running on it's own is rewarding for You. You seem to find time for running in the morning, lunch or evening and then you might want to look for a time to put in some strength training.

Why?

Strength training helps your body support more of yourself. It brings better strength to the parts of your body that you don't necessarily use during your running moments. Now if you have not yet started running and you are still doing a lot of walking, well strength training is you for the walker also. When you strengthen your abdomin muscles you are helping to support your lower back and your posture. Do you notice that when the elderly get older they tend to have more of a slouch. Well, a lot of people get this because of gravity and lack of strenght in the abdominal area. Walking does a great job a doing some overall cardio work and muscle maintaining, but to strengthen your exercise like running or walking you will want to add just a little bit of strenght training.

I can hear you all saying, It's hard enough to try to stick with a running program! When am I going to strength train?

First of all it only takes 20 minutes 2 X per week!

That is all! Requiring you one day to do the upper part of your body and some mid-section and the other to do the lower part and mid-section.

Thursday, June 10, 2010

The Secret to Running for Your Life! - How to Stay Running

 The Secret to Running for your Life How to stay runningYou struggle to run and stay with it and you just can't go any farther.

Each week goes by and the learn to run program trickles away to nothing.

It is hard to get yourself up and peel yourself off the couch, chair, floor, bed...etc. You know what I mean.

And then the worst of it happens.
You stop losing weight and you start gaining weight.
You’re trapped in a cycle and not happy or fit.
Just too busy!
The days pass by and you begin feel like getting fit is something you will never do.
You feel like you’ve failed yourself!

It's not all your fault.

You get mixed in the hustle and bustle; some important goals get lost!
Life is busy and you need time to rest!

This is where I come in..
I've been there too!
Running my way through life's road blocks...

I will tell you the secret to running for your life! (Staying with it forever!) and...How to stay running...

This is a new moment!

Get excited knowing that you will never give up!
Running gradually and accepting that this is all you can do right now.

If this is all the running you can commit to right now, staying committed is the most important rule in anything you do in life. If you are doing just a little bit of the program, then you are staying committed to learning to run right now. The secret is... get excited about what you are doing right now and you will just get better.

Maybe you're doing a little of the 'learn to run' program and you're running one or two days in the week.
Accept - that is all you can do for right now and be excited about that... You will be surprised, because change will come without the stress!

You will be happy and proud of yourself!

The strange thing about acceptance is once you have acknowledged this, you finally let go of the stress, and you have peace. You realize you need change!
Change in a good way!
A gentle change that is not stressful.
You'll want to sit down and say, "How can I change this and be happy?"
There are some people who struggle with an exercise program and feel guilty because they aren't sticking with it. As soon as they let go, they reevaluate their plans for fitness and get excited and everything falls into place. They are more relaxed and start having fun.

Here's what you do.

You know you want to be healthy...
So...

Change your thinking, get excited and start walking...
Make a promise to yourself and say, "I promise to walk this week for 4 days."
Think about all of the benefits of just walking!

Huge benefits:

    * Weight loss
    * You look better
    * Better fitness
    * A whole host of health issues can be resolved...(That's for another post.)

Write down and look at yourself in the mirror. And repeat
"I promise to walk 4 days this week!"
Or
I promise to walk for 2 days and do the run/walk 'learn to run' program for 2 days.
Or
I promise to start my program today or Monday.

Stay committed, because it is the committed part that makes you feel so powerful.

Put the squares on the mirror and check them off with your marker.

Keep it up and have fun!

Never Give Up --- The most exciting thought about this is that it makes you feel excited when you know that you will NEVER GIVE UP!

Then...
After doing this for a few weeks you will want to do more...
Some of you may want to stay with the walking.
That’s OK too!

Walking is an excellent source of exercise.

This is your chance to turn over a new leaf and either start a new program or go where you left off.
See how you do...Don't forget to get excited!This is the first step to YOU moving in the right direction!

How good is that?

That's the secret to running for Your Life  ~ Getting Excited

Accept that for now this is what you do, because change is coming and that is exciting.


Life can be a struggle, but please don't let runningmyspace add to your stress. I only want you to be healthy and fit and enjoy life!
No exercise plan should make you feel stressed, lousy, guilty or anything else negative.

Only happy!

So, this is what I will do.

I will promise to continue to give you motivation and information and I will follow along with you just like a running partner:

Keep on doing whatever you were doing...and when you are ready for a change...
Just let me know and I will get you going again.

*I'm going to soon be launching a new and improved 'Beginner Training Program'.
I will let you know in the coming weeks.

For now I just want you to walk, run/walk, or run and just enjoy what you can do.
Enjoy every step,

Gilly

Tuesday, June 8, 2010

A Great Running Inspiration

Another good tip to keep you running!

Listen to her MANTRA  about the runwalk in a marathon it is a great  running inspiration for all to keep on going!
Running My First Marathon




P.S. I just added the follow me widget, come join me!

Monday, June 7, 2010

Learn to Run ~ Believe in yourself!

Have you ever wondered what stopped you from moving forward in getting the things that you wanted? Maybe learning to run was one of them!

Sometimes I can become completely frustrated with things in my life and I just sit thinking to myself of all the things I wish I had...

  • I wish I was skinny.
  • I wish I could run faster.
  • I wish I had a lot of money.
Learn to Run Believe in Yourself!I forget sometimes that we have the power to do and have whatever we want...
You are so conditioned to having that, 'wish thought' - you sometimes forget to move forward and believe in yourself and allowing yourself to just 'do'.

To become a walker, a run/walker to a runner, you need to have a great plan so that you can honestly fit these activities in your life. Once you have that plan made, then you have to find a plan that is at your level. So if you are a walker and want to be a runner, you have to follow the learn to run stages to get there. If you jump ahead, those stages are gone and your motivation is lost.

Believe in Yourself

"It's not something that happens overnight, it happens by implementing steps. Nothing will change in your life unless you keep going and believe in yourself every step of the way!"

What Keeps You Motivated?
  • Believing in yourself.
  • Knowing that you have a good plan for exercise and diet. Learn to Run
  • Having a positive vision for looking better.
  • Having a positive feeling for feeling better.
  • Keeping a positive attitude when you are struggling.
  • Progressing at your own pace.
  • Monitoring  plans on a regular basis so that you have room for change if needed.
  • Keeping a journal or daily diary so you can monitor changes and keep track.
 Tip:
A nice little motivational tool is to get a picture of yourself when you where fit or a picture of someone who you would love to be as fit as and put it at the front of your journal, the fridge, your closet. This will remind you of why you have the goal you are seeking.

Really most of us run in the beginning not because we want to, but because we feel we need to. I promise you, if you are enjoying the program you are doing it right. Eventually walkers become runners and end up loving it! NOW they run because they want to.

Believe in Yourself !





































































Related Articles:
How to Stay Running
Running For Beginners
Jago Holmes The couch to -5K

Thursday, June 3, 2010

Learn to Run

A Peek at Training For Beginners 

This post is for those who are finding it difficult to get started and want to learn to run. I'm more or less reviewing what you need to know.  If you started today you will be further ahead than yesterday in your learn to run program.

Your Run/Walk Workouts...for the Procrastinator in YOU


This is your schedule tomorrow or starting next week if you want to learn to run.

Walk for 10 minutes
Start your run (Please don't go fast just run so that it is comfortable and stay at that pace.)
Sometimes we feel running has to be fast, because the word alone sounds fast. So just run slow, because for a beginner runner learning to run  it can be very exasperating and challenging.

You want this to be refreshing!
  •  Only run for 1 minute - No more - Just 1 minute!
  • Now just walk, but walk swiftly to catch your breath. You don't want your heart rate to slow down too much, so walk to recuperate for 2 minutes.
  • Keep running for 1 minute and then walking for 2 minutes back and forth for about 30 minutes.
  • After you are done it is good to cool down and walk comfortably for another 10 to 15 minutes. 15 minutes is best.

Don't run/walk every day. Try to do this starting on a Monday, Wednesday, Friday and one day on the weekend. If you have to change your days go for it, but for now just do it and have fun.
*If  I see anybody running too fast...You know I'll tell you to slow down.
I don't want you to hate running, I want you to become a happy runner like me! Think of all those health benefits and the weight that you will lose.
Skinny legs are nice too!
Sign Up to learn more about:


A Healthy Running Weight Loss Program!




It is never too late!

What is it? Are you walking around numb doing everything for everybody but yourself? What a life... the years go by so fast and then your li...