Stop, Look and Listen!

Stop,look and listen!

Good video to keep you in great form...

 

Once you've got the form down - it all becomes natural.

3 Week 5k Training Plan

3 Week 5K Training Plan

Free - 5K Training Plan

 If you sign up today you'll receive a 5K Training program!

Sign Up and Download a Free Schedule!

Click on this link and add your email and first name!
I will never give out your email, I dislike spam just as much as you do!

• Do have trouble sticking to your own program?
• Do you find yourself lacking the motivation to get out and run?
• Do you ever go through cycles with lots of running logged and then, later quit, only to come back and find your fitness is lost?

*Sign up and you'll also receive weekly tips and motivation to keep you going!

Also, you'll receive a Free Report on 

The Biggest Mistakes Beginner Runners Make!

Download A Special Report~The 10 Biggest Mistakes Beginner Runners Make!~Plus~Beginner Running 5K Schedule!

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There's more!
This is the first part of the 6-week training for beginners before race day.

Allow at least 6 to 8 weeks before training for a 5K run in 6 weeks, especially if you are new to the beginner training, learn to run program. I hope you enjoy this 3 Week 5K Training Plan and if you need more help contact me!

Training For a 5K - The 3 Week 5K Training Plan

Week 1 – Starting on a Monday Walk or cross-train

Tuesday Run 2.5Km

Wednesday Walk or cross-train

Thursday Run 2.5 Km

Friday Walk or Rest

Saturday Run 3Km/5km

Sunday Rest

This is the first 3 weeks of the beginners training program for a 5K race. Take it slow and easy and remember to rest. Cross training can involve biking, walking or swimming. Anything that keeps you active.

If you haven’t run before you should check with your doctor first and start a Learn to Run Program. Once you have run for at least 3 months this is a great time to begin racing! Races in your area.

Week 2 – Starting on a Monday Walk or cross-train

Tuesday Run 2.5K

Wednesday Walk or cross-train

Thursday Run 3.5 K

Friday Walk or Rest

Saturday Run 4K/5k

Sunday Rest

Week 3 – Starting on a Monday Walk or cross-train

Tuesday Run 3K

Wednesday Walk or cross-train

Thursday Run 4 K

Friday Walk or Rest

Saturday Run 4K/5k

Sunday Rest

Have fun and keep in touch... I’ll be bringing you to the next 3-week section of the 3 Week 5K Training Plan for beginners schedule soon.

Belly Breathing and Running

Breathing Techniques For Running

I've talked about breathing before and how important it is to relax and breathe when you run.  Belly breathing and running correctly can enhance good feelings, because when you breath in deeply, your belly expands  and you take in nature's secrete to better running...

When you take a long breathe out, you're releasing pent up tension and you will find yourself more centered when you run.

It just feels like letting go...YOU CAN DO ANYTHING!

 Watch this video on belly breathing and running and enjoy your next run breathing easy...

Breathing techniques and running my runs good!

Have you ever had a twinge of pain on the front inside of your shin?

You could have shin splints.

Have you ever had a twinge of pain on the front inside of your shin?

Shin Splints are common occurrence that comes with a pain located on the front or inside of your shin.
 If you have ever had a twinge of pain on the front inside of your shin, I urge you to read this now.

"Let me explain exactly what are the symptoms, why it happens and most of all what you can do about it."

Symptoms
When you are in the early stages of a running program, you may experience a dull pain radiating up the front side of your shin. It can be very uncomfortable at the beginning of your run and then disappear once you get into your run.
Shin splints are caused by the way you land on the ground and that stress radiates to the front fascia, (the tissue the protects and connects the muscle to your bone), causing inflammation and pain.

This is a warning sign if you don't address this issue now, You could be sidelined from running for awhile! You don't want that  - especially if you have specific goals that you are trying to reach.
If you feel as though your shins hurt just walking around, then it's time to go to the doctor. It could be a stress fracture, which doesn't get better if you are still walking or running on it.


Why does this happen?
This can happen because of shoe wear, over-exertion or improper running form.

Shoes
Look at your shoes and see where the wear is. This is a good way to figure out it you're running on your toes or your heels. Are your shoes old and worn out? Are they proper running shoes?

Over-exertion
Are you running too long or too fast? Your body has to get used to each stage in running. Your head may want to push the miles and speed, but your body is still learning how to run.  Slow down and be consistent each week, only add a little more to your mileage each week. 10 percent is the best rule of thumb, if you are already athletic 15 percent is maximum!

Improper Running Form
Two bad running forms can bring stress into your running program by aggravating your muscles, especially your shins. This repetitive impact will promote inflammation in the shin area.

1. Running on your toes...If you run on your toes you put more stress on the calf and shin muscles...These muscles are not designed to take on this kind of stress!
2. Running over-striding...Running landing on your heels will have you over-striding and causing you to break every time you take a running step. 

Shin Splint Prevention and Treatment of Injury

•  Go get a good fitted running shoe. It doesn't have to be really expensive, just a shoe that is designed for running and fits your running and you well.
• Slow your running down and run gradually to the mileage that suits you. Follow a running program.
• Ice after and then take a hot bath or use a warm pack. It is good to go back and forth with this treatment for at least an hour or so,
• Give your legs a rest and prop them up. This is great after a bath or just anytime! Your legs will drain all the tension and they will feel renewed. 
• Run with a mid-foot strike and relax your legs when you run. Tension can cause you to run stiff, planting your feet hard and throwing off your running form. Run gently. Practice by running a short distance running barefoot to get your form in check. (300m or 1min)
• Stretch and walk lightly in the beginning of each run.

Related Articles: Why do My Shins Hurt When I Run?
Please leave a comment and let me know what you think.

It is time to Race!

It is time to race!
What a great way to stay motivated and work towards a goal.
There are some great run/walk races in Canada, the USA, and around the world. This could be very exciting for you!

Those of you that are advancing towards 30 minutes of continual running, sign up for a Running Race that is completely for running. Your ratio of confidence will be good, and you will have enjoyment and satisfaction!

If you are following the run/walk program continue to work towards this goal and Join a run/walk race instead!

A Good Run/Walk or Running Race

• Somewhere between a 2K and 5K would be the best race for YOU  to sign up for.
•  Look for a race that starts sometime in October, so that you will have enough time to get prepared.

 A Few Questions to ask yourself...

• Will you be running the whole race or will you doing it in intervals? (Example 5minute running and 1minute walking in run/walk intervals to the end.)
• Will you be running the race with a friend?
• Are you training for running faster?
• Are you ready to get dedicated and run every week for at least 3days/ week?

* These questions will help you decide what you want to do for your big race day!

Most races are for charity, this is good for you and the community. You get to be healthy and give out as a beginner training…

So lets talk about how to prepare:

1. Start slow in a beginner training or running program, and always follow a beginner training program that is clear and you can understand.
2. Make sure that you have a proper schedule for your workouts and you are leaving lots of room in the week for break days.
3. Make sure if you are running or run/walking the race that you give yourself at least 6 to 8 weeks prior before you begin.
4. Go visit the course you will be running before so that you have a good idea of what the course is like.
5. Dress in layers if it is cold and wear well fitted running clothes if it is warm. If you have problems with your legs rubbing compression pants or shorts are great. Or try some sports gel.
6. Bring water for the end of the race.
7. Stretch . Here is some good information on stretching!
8. Give yourself a pep talk, know that you are a beginner in training and be proud of yourself for doing this!
9. Remember to smile and tell yourself that You Can Do It!
10. You don’t have to run fast…Just finish!

Sign up!

The Ultimate Challenge!

Beginners Training ~ Learn to Run The Ultimate Challenge!
Two Grandmothers doing the ultimate running challenge.

Grandmother's of Endurance from Traci Hahn on Vimeo.

A Great Ab Exercise to Do All Day!

I have this thing about doing stomach crunches...

You know the exercise where you lie on you back and strain to pull your upper body up to your knees so that you can build the muscles in your stomach area. I get a head ache, a sore neck and by the time I'm done doing them for 3 weeks I'm not sure if I see a real difference. The reason why is it is really hard to do crunches right. Lots of times I am straining my back and neck muscles, even when I think I am doing it right.

I finally found a way to strengthen my abs muscles and have seen huge changes in the way my abs look and even positive changes in my running!

When you walk or run you use your legs to get from A to B right. Of course, but most of us use too much of our legs in the run/walk and are not effective in saving energy. When you have strong abdomen muscles you take stress off the legs, your back and knees and hips. This is why it is a huge benefit to have strong abs!

Having strong abs and adding this with good posture will even make you a lot faster!

I've already mentioned before that having a good posture can really change your running.


 I'm not kidding!

 If you been huffing and puffing away while you run you are using too much unnecessary energy. Energy that could be saved for going longer distances!

So here is the thing...

If your goal is to feel good and become a runner, it would be a good idea to learn this new little tip.

*Try this just lying down, then standing and think about it when you walk or jog...

1. Think about your lower ab muscles and flex them...
2. Try not to flex your butt or the top abdomen. Just your lower abs. 
3. Stand up and try it. 
4. Now...Think about your lower abs and that whole pelvic area holding gum balls, if your lower abs are flexed and your back is straight --- the gum balls won't fall out. 
5. Once you get used to this you can  incorporate it in your walk and run..

This helps to create a good posture and is a good position for building your abs all day. 
 You will love the way your abs will look and feel. Your running and walking  will be stronger and so will your confidence.

So try this and comment to let me know how you did!
  Standing with good posture  makes you look  and feel so much better!

Yoga is another program that is really good at building specific muscles and great for stretching and lengthening muscles. Lots of  people do this program and are really enjoying seeing all the benefits in their running program. It really is a great program and it is especially for runners!
Click on this link and watch the video, scan through the page and read all the benefits. If you like it, order it.
I know you will love it.

To good posture!