I Love Wearing Running Skirts!

For the beginner runner, the 5K runner, the 10K runner, the half-marathoner, the marathoner, and the ultra marathoner women! You will love wearing running skirts!
They are freeing, comfortable and look great!

I love wearing running skirts and so will you. :)
Check out the funny video and the link to runningskirts.com at the left.

One Clear Running Goal and Plan

 Your running plan and your goals for a beginner running program are important!

Remember to write them down. If you have not done so already, go write it in your running journal.  If you do not have your journal handy, make sure to make a note of it in your computer or on paper. Only work one clear goal at a time, because too many goals get lost in the rough and never get accomplished.

Too many empty goals will make you feel unsuccessful and not even 1 goal will be achieved.

One of the biggest mistakes new runners make is they forget what they are running for. A lot have weight loss on the mind trying desperately to get thin. If you do not plan and run in a haphazard way your dreams of being a runner quickly slide away.

Your One Clear Running Goal and Plan

 Think of a goal that is easy...

Here is an example:

The goal:   Run 5 Kilometers without stopping through the whole run.

I want to achieve this in 2 months.

This is an easy way to look at your goal, because it is believable.

How do you achieve this goal? You need a plan...

The Plan: Next you make your plan, the plan will get you to that goal.  If you do not have a clear goal, you will not be able to think of a clear plan. The plan is a map to where you want to go.

Next you search out a learn to run program going from start to the finish. 

The first running training plan only needs to be 6 weeks.

Here is a life example of having "One clear goal" and making a "Clear Plan" so that it gets done:

'Pay attention how automatic the plan unfolds.'

Say you started a new job and needed to get from home to the job, and home again. 

You search some sort of transportation or you walk.

You clearly see the goal and automatically think of a plan.

Here's where the difference is when you start running...

When you start  running it is harder to think of things automatically, because the map of results are long term and its harder to get a quick picture in your mind of the path (or plan). You just see yourself running and you do it.

Then things get all messed up because there was no real plan  or goal in the running.

A good plan for running is, "I want to learn how to run a mile." instead of 

"I want to run"

 As long as you follow the goal and plan you should come out with really good results. 

So really if we thought of getting to a job, the same way we thought of starting running program, we would never get to the job.

 Summary

You now have in your head the goal and then plan to get there, before you start.

It is putting a picture in your mind, where you want to be.

  Running Programs

There are all sorts of different running programs, some take you through quickly and others are little gentler in the learning process. 

Both have pros and cons.

The program that is more aggressive will keep experienced athletes motivated by the new sport. A gentler program will keep non-athletic New Runners more focused and motivated on getting active.

  

Jago Holmes has a comprehensive wonderful learn to run program, because it puts you into the goal and plan mode and is gentle for a new runner and athlete. 

You need a program to get you started, you can learn with the Jago Holmes Couch to -5K  Program.

 For those of you who have not signed up yet, join the Learn to Run Program on the right. 

This is a free Newsletter with training tips, motivation and a 6 week free running plan.

Please let me know how you feel in the comment section.

Your 12 Week 10K Training Program

You also might like the articles: 
 Clear Running Goals and Plan 



Your 12 Week 10K Training Program  

Week 1 

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3Km or walk for 45min.
• Saturday rest 
• Sunday is the long run 5.5K

Week 2

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3K or walk for 45min.
• Saturday rest 
• Sunday is the long run 6Km

Week 3

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 45min.
• Friday an easy 2/3K or walk for 45min.
  
• Saturday rest 
• Sunday is the long run 6.5Km

Week 4 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 6.5Km

Week 5

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 7Km

Week 6 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4Km run                                                                        
• Thursday Rest and Walk for 1hour                                                
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 7.5Km

Week 7 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 8Km

Week 8 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 8Km

Week 9 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 8.5Km

Week 10 

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 9Km

Week 11

• Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/4.5Km run 
• Thursday Rest and Walk for 1hour
• Friday an easy 3K or walk for 1hour
  
• Saturday rest 
• Sunday is the long run 9.5Km

Week 12

• Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
• Wednesday 4/Km run 
• Thursday Rest / Walk for 1hour
• Friday a walk for 1hour
  
• Saturday rest  
• Sunday is Race Day 10K run!

Important Things to note:  

• You can change your days around to suit your schedule. For example if you want to start your training program week on a Sunday and end it on a Saturday it is perfectly fine. 
• On your rest days, pay attention to the way your body is feeling. If you are not able to cross-train, strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your body time to heal. Do not forget to stretch before and after!
• On the walk days make sure your walk is leisurely. 
• The long runs on Sunday should be slow...Map your run before you go out and train running without a watch. -Not knowing your pace will make the run more enjoyable knowing that you can go slow...
• The two other running training days of the week, mix them up - run hills, a tempo runs, speed drills. Alternate weeks, example do not do hills two weeks in a row.
• The week of the race, train gently and relax. 
• Go to where the race is and get familiar with it by walking and/ running it. 
• Figure out what you are going to wear for the 10k . 
• Go over the 10K race in your head before hand. 
• Ask yourself pertinent questions about the 10K race.  Example: When are going to speed up? How do I want to start? Are you going to walk some of the race or run/walk? If you trained with a friend are you going to run the whole race with your friend?
•  Have a blast running your 10K and rest the next week with no running!

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Learn more about running a marathon from Jago 
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Beginner Runner Trained for a Marathon

Training to run is a great experience if done correctly, training for a marathon is an amazing feat.
It definitely can be done by you...
I enjoyed this video of Laura a stay at home mom, who was recently a beginner runner and trained for a marathon with a plan. 
Listen to what she says and her reasons why! 

If you want to train for a marathon try Jago Holmes Marathon Training for Beginners Program. Get the right information that you can read anywhere and train with your friends or by yourself.
Watch the video on the trails.


Trail Running Training: Interview with New Runner Laura Davis from Rock/Creek on Vimeo.
Marathon Training Schedule for Beginners
 Related Articles:
3 Week 5K Training Plan
Long Distance Running Training for Beginners

The Next 3 Week Learn to Run Program

5K Training Plan

Beginner Training

Here is the next 3 week learn to run program.
*This is a great program for people who want to go in a 5Km race  and have already done the Learn to Run 3 week program!
Those of you that want to use this program for a 5K and are a beginner training in a program or are already athletic and have good fitness please join in.

The Second Stage

Here is the Second Stage of the 5 K training for beginners schedule.
This would be 3 weeks into your running schedule starting at week 4 for your beginner training.
Week 4 Starting on a Monday Walk or cross-train

• Tuesday Run 3.5Km
• Wednesday Walk or cross-train
• Thursday Run 4.5Km
• Friday Walk or Rest
• Saturday Run 4.5/5.5Km (Depending how you feel...If you can go past 4.5 try to do 5.  If you can go past 5Km try to go to 5.5Km)
• Sunday Rest

Week  5 Starting on a Monday Walk or cross-train

• Tuesday Run 3.5Km
• Wednesday Walk or cross-train
• Thursday Run 4 Km
• Friday  Walk or Rest
• Saturday Run 5.5/6Km  (Depending how you feel...If you can go past 5.5 try to do 6Km.  If you can go past 5Km try to go to 5.5Km)
• Sunday Rest

Week 6 Starting on a Monday Walk or cross-train

• Tuesday Run 4Km
• Wednesday Walk or cross-train
• Thursday Run 5Km
• Friday Walk or Rest
• Saturday Run 5Km Race Day!
• Sunday Rest

The following week it is suggested that you have two rest days after, and then ease back into training.  Starting your week on a Tuesday with a slow jog or brisk walk of 3Km and jump back to week 5.
If you are not racing continue your schedule for Saturday with a 6Km run!
I'll let you know what comes next of your beginner training - Learn to run program
How to get ready for race day and  further training!
Have fun and relax...

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Why Runners Experience the Side Stitch

Having Problems with the Side Stitch?  

Many runners experience the side stitch while running, symptoms range from a sharp jabbing pain just under the rib, a pinch in the side, or even a heavy ache on the side of the abdomen. The longer you run, the more intense the pain becomes. There are many remedies to prevent a side stitch, I find not eating within the hour of run helps. Others stretching is a great prevention...
Why runners experience the side stitch?
Find out more and watch this video!

Can I Keep Running forever?

You've asked yourself this very question...

 Can I keep running forever?

I hope I can help you answer this question and if you answered "No" I can help you change your mind!

 Did you start running because you wanted to lose weight and get in better shape?

Loads of first time runners run for this very reason, this is probably the initial reason why I started running!
But the problem is you don't think you'll  love running and stay with it forever!
You have to truly believe in yourself. 
Say these two sentences to yourself a few times.

• I am a runner. 
• I'm running forever.

So let's get started and get you running forever!

 First though we have to figure out why you quit running? 

The first sign of trouble is getting stuck, stuck in the mud in your running.
You hit the road and diligently followed a pattern of running for a few days...
and then a week...and then a month... and then more running..............................................and then you quit.
You stay with it for awhile, grazing, giving running little spritz of energy when your able, but ultimately you get stuck in the unconscious mud, trying to hang on to why you got started and not knowing what to do next.

You don't see the benefits!   
You're stuck and don't know what to do!
Benefits like:

•  weight loss
• increasing your distance
• good well being (happy with your body and self) are all not there!

You're thinking changes and running is seen as too much work.
Some of you dread the runs or push too hard and get injured! 
Then you go back months later to running, and run on-and-off, and on-and-off...Year in and year out. 
Doing this pattern year after year - never gets anybody anywhere!  

You know there's a light at the end of that running tunnel, but you never really reach it!

The frustrating part is...

You see other people who are there and have great stories achieving their running successes!

You're thinking...

It's helpless.

I want you to be the one that is still running today and can keep running forever! 

I want you to make running a part of your life!

 Like brushing your teeth.

Here a  some reasons why you still haven't made running a part of your weekly every day life

• It's hard to get out there and run when it feels like everybody is looking at you.
• You're not sure how far to go.
• You feel too fat or too skinny.
• What are you going to wear?
• You hate sweating...
• You're not coordinated.
• You have asthma.
• It makes you sick.
• Your face gets too red.
• You don't want to run alone.
• You have bad knees.
• You have bad ankles.
• You don't want to run.

All your life you're are faced with challenges that you are either successful at or not. I want you to look at running as a success. I've heard plenty of stories of people who have changed their life around running, and they never thought they could run for more than 30 seconds! Now they are running marathons!
 
Believe that every time you try something new, all by itself you are successful because you tried! So those of you that have tried the beginner runner plan and don't believe that you can succeed, I want you to give your self a huge pat on the back just because you thought about it.

So lets go a step further or should I say a step back...

The Cause...
We started out as babies believing that we could do anything. We reached to the sky with no fear, until we were stopped thank goodness in some respects because, most of us wouldn't be here right now. 

We're afraid of not being good enough!

My point is fear can sneak up on us, we don't even know it's there. 
So when you ask yourself...Can I keep running forever?
Of course you are going to feel defeated, because life can sometimes be a defeating experience!

 Life can leave us fearful of so much that we believe that there really isn't much we can do about it.

Built up fears from  past memories can cause havoc and stop us in our tracks.

Things like...

•  Trying out for sport's teams and not making them can make you feel like you're not good enough and cause you to fear trying any sports again.  You just think your not athletic.
• Or even just daily activities like making supper and having negative comments about what you made can cause you to say your not good enough at cooking. 
• What about loving what you are wearing one day and getting laughed at by strangers or friends.

So let us get back to the question "Can I keep Running forever?" 

With all the past that comes to haunt you and fear at your back step, most non-runners would answer, 'not this year', 'not for very long', 'I don't like running it hurts' and on and on including all the comments from above...So now realize it is fear and move out of its way. 

Just that realization can make fear fade...

There is nothing to fear if you do it right.

If you look at running in a different perspective and realize that this is what you were built to do, then you may look at beginning running differently. 

A real Goofy example: 

How the heck did they get that bearskin from that bear without doing a little bit of running in old times?  
Way before our time and before any sort of transportation we ran...and ran and ran!
We have the advantage of real transportation now, don't we?
Unfortunately at our own expense, and our bodies are starving to run!
There point made...

Our bodies are conditioned to run...The makers of Fred Flinstone had it right...

"You want to get to a place, you run." Even with a car attached around your waist.

Why does running hurt sometimes?

Running hurts in the beginning because it's new conditioning..
Our brains are now wired to sit back and get there..
Who can blame anyone?
It's the way it is...

This is another reason why you just had that inner nudge to run!

 I really want to keep you motivated and have you realize that you can run! 
And run forever you will...
Running is natural, it is a good feeling if you learn to do it right and I can show you a great program that will help...

A beginner runner really needs to start running from the very spot they just got off...which is usually the couch, the computer chair, the car, the...

Can You keep Running Forever?

Of course you can...
You just have to follow a program that will get you from A to B and gently bring you to running free and feeling great, so that you will want to run forever. 
Not only will you gain confidence in yourself, but all those fears that you have built up over the years simply slip away with every running step you take.

The biggest success in life is relieving stress and being happy. 
That's what running will do for you! 
So Keep on Running.
Here is what I promised, do to now.
The price is really worth it, because it's like having your own personal trainer
The Couch to 5K... Learn to Run Program
Here is a little info about Jago:
Jago Homes is a qualified and experienced trainer who has worked with hundreds of runners successfully!  He has his own program the Couch To 5K Running in 6 Weeks!
And what a great program!
If you want to see real changes and actually start to like running,  take a look at the Couch to 5K Running in 6 Weeks program! You might find yourself looking in the mirror at the new you!
Oh, and don't forget to sign up to my Newsletter for extra tips and motivation over on the right!

Learning to Run on Trails

Learning To Run on Trails

Running on trails has got to be the most relaxing way to run. You are off absorbing the natural surroundings and it almost makes you forget that you are running. A good choice would be to run trails on your long runs, because you run them usually slower and you are able to train comfortably.

Breathe  fresh air and enjoy natures sounds!

If you are in the beginning of the learn to run program you could enjoy a great run/walk work-out using different land marks to focus on.
One of the interesting things about running trails is that it offers different muscles to work-out, this will help you develop better balance.

Trail Running is more forgiving on your body

Running on the trails makes you feel like a kid just out there having fun. 

It's almost like playing...

Read my about my running on trails one spring day! It was an adventure!

Prevent Running Injuries With Help From Runner's World!

 Plenty of times I've had sore feet after a run...Sometimes I ignore the aches or sometimes I ice my pains.

I silently wonder if I should get them looked at...

• While learning to run or training always be aware of your feet and their pains...sometimes it could mean that you are in need for a new pair of shoes or most importantly changing to a new and efficient running form. 
• Many knee injuries can be prevented first by recognizing your foot pains. Prevent problems first by being aware of the aches in your feet. If the pain becomes regular and you aren't finding any relief, go see your doctor who will hook you up with a specialist and will address the issue. 
• Condition your feet before you put your shoes on by doing the barefoot work-out!

Your feet will love you...the barefoot work-out

Runner's World has a great bunch of exercises for exercising your feet and strength training.

Get them in top condition and preventing running injuries! Your feet will love you for it!

Your feet are supported all day with all the super supportive shoes and they become lazy! They almost forget they have muscles. 

Check out these exercises!
 Prevent Running Injuries With Help From Runner's world!


Are you thinking of joining a half marathon or marathon?
Runner's World can help you out! Watch this video and find out how. You may not be ready for such big races, but keep this in the back of your mind.