Wednesday, September 28, 2011

Learn to Run Training Schedule

Click Here For Printable Plan
Having a hard time learning to Run? 
Do you want to learn to run yourself?

Sometimes all you need is a schedule to get you going... 

Try this Learn to Run Training Schedule
It's a great training program for beginners running! 

Thursday, September 22, 2011

How do you train for cross country running?

How to Train for Cross Country Running

Cross country running is a great sport that has you running through the bush, up hills, around farmer fields and through trails by rivers, lakes or streams.  It is a very rewarding sport having you feel healthy and free.

How do you train for cross country running?

It's best to train with a team and practice every other day or at least 4x per week.
Running too much in your week is tiring for your body and can negatively effect your races

Over training could bog you down with an injury. 
Injuries are common when cross country running because of obstacles in wooded areas, dips in grassy areas and the stress of running on clay, sand or gravel. 
Cross county running is a wonderful sport, but you have to be careful and cautious because the places that you run are not always groomed!

The Interval Training for Cross country Running.

You practice on a track doing 400m, 600m , or 800m intervals.
  • Running for 400m 4X around the track with 1 to 1.5 minute walk or jog breaks/ 1st week
  • 600m 3X around the track with 1to 1.5 minute walk or jog breaks /the following week
  • 800m 2X with a 400m interval 1X with 1 to 1.5 minute walk or jog breaks in-between/third week

Each of interval deserves a 1 minute walk or jog break from running at speeds that are almost as fast as you can go, so do not leave this step out.
Practicing doing the 400m one week and increase your training to 600m the next week and so on.... is great for building your muscles and increasing lung capacity. It's best to do this gradually so your body adapts to the demands of the sport and your lungs and muscles work together.

Tempo Cross country Training

Most cross country runs are off road.
This is the time to work on a good pace and take to the trails. What you have learned in your interval training will transfer to your tempo runs. 
The tempo training doesn't require you to run as fast as interval training, because you are only running at a moderate pace.  
Run for about 10 minutes easy and do a pace you can hold for at least 15 minutes then slow down for 10 minutes of easy running.
This is great for running faster for longer periods of time.

The long Run or LSD Long Slow Distance

This is an enjoyable run where you are adding more distance to your run. 
Usually I like to do this at the end of a week training off road. 
Try to surround this day with a break day before or after. 
Start by running 10% longer than your usual runs and add 10% each week. 
The last week of the month training, you pull back your distance to the 2 week mark...
This serves to adapt your body to the demands of the distance. Your body will thank you for that nice break when you increase your run the following week by 10%.

Where do I train?
  • outside 
  •  running hills
  • in woods
  • trails
  • in the heat
  • in the cold 
  • city streets
  • playgrounds
  • schools
  • parks
Try to limit using a treadmill, because it often doesn't simulate the outdoors.

Tuesday, September 20, 2011

Marathon of Hope 1981

Last weekend was our annual Terry Fox Run that raises money for cancer!
Marathon of Hope 1981

Terry Fox brings hope for the cure to Cancer and to the people who are fighting it! Terry Fox suffered trials and tribulations of cancer and lost his leg and sadly his life to cancer. He continues to be in the hearts of Canadians as a hero because of the starting of the Marathon of Hope in 1981.

The Terry Fox Journey
He decided to embark on a journey in 1980. Terry wanted to run across Canada and raise money for people who were suffering cancer. He began his journey April 12, 1980 in St. John's Newfoundland with very little spectators. As he ran across the country, Terry Fox attracted more crowds of people running with him. His attention eventually brought people in parades! People were recognizing the very bravery of this man and what his journey was.


His Marathon of Hope was to help people; he accumulated this drive of passion being apart of a community fighting cancer in the hospital. Children were his biggest heroes. He helped children in the hospital developing a bond with each of them, trying to keep them happy and their mind of Cancer. He was brave even fighting his own problems with cancer, where he eventually lost his leg.

The Terry Fox Passion
I look up to Terry Fox and feel his essence whenever I hear his name or what he fought for. His passion for goodness was amazing and venturing on this journey running across Canada unforgettable. Terry Fox focused his life playing basketball in highschool and track, but never was a distance runner.  He saw that he could do the impossible before even venturing on his journey and convinced his friend to help. Even though, because of health reasons (Cancer) he had to stop he will always be remembered for the Terry Fox passion The Marathon of Hope!


The Marathon of Hope still continues today, raising money annually
. To date the foundation has raised over $550 million worldwide for cancer research. Sadly before his death in 1981 he had to end his run in Thunder Bay Ontario, Canada. He made it his mission to keep the Marathon of Hope going.


Terry Fox is a Powerful Hero because the power to raise money after 21 years after his death is amazing!



Tuesday, September 13, 2011

Why is running so hard for me?

It's hard to get out there and do what you know you need to do and you're wondering to yourself,
 
"Why is running so hard for me?"
 You want to stay in good shape, live a long life and you think just by nudging yourself out the door every day to do something...
that you'll be protecting yourself from bad health!
This is all true!

The problem is... "It's hard!"

Running doesn't need to be hard. 
Running just needs to happen with an honest beginning running schedule and good program, so your body gets what's going on.
Once you have the assurance and depend on a Learn to Run Program, then running isn't nearly as hard.
You've upped your confidence and don't have to think or worry about how hard it is, because a running program  fixes it all up for you! Join us free and get tips on running! Read on....




Join Us Free - Learn To Run Motivation and Tips
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There will always be hard parts to running, but the beginning is much tougher without a proper program.

 Because you are running a blind path (so to speak) and wondering when you'll find the end.
You really don't know where the good feeling in the process of running is which makes you don't want to go for a run. You will discover the value of running using a Learn to Run Program


The secret to a Learn to Run Program is the Run/Walk
It takes your body about 3 to 6 weeks of consistent running and walking (3days/week) before running feels easy for you. Once you get to this point, it's easier for You to get to the next step, running for 30 minutes.


 Experienced runners know it's going to be hard, but they also know that running is only hard when you push...
There are two kinds of pushes:
  • When you push and find yourself getting better at running, you are achieving running greatness.
  • When you push and it hurts too much, you are defeating the Learn to Run Journey and need to take a step back to achieve your running fullness.
Your whole body has to get used to what Running is... 
  •  Troubles with fatigue
  • Sore muscles
  • Stiffness in the joints
  • Shortness of breath or breathlessness
  • Side stitches
  • Problems of not meeting your half mile mark are all problems that take time to understand.
With a program, you are able to organize the whole process in your head. Even when your brain tells you to keep going, a program will provide you with the knowledge to slow down, keep going or stop, to prevent injury and disappointments.

Running involves your heart, lungs, muscles, bones, tendons, ligaments and more.
Once these major parts are awakened to running, they function amazing by keeping you comfortable and satisfied.
Organize yourself by ordering this program, so that you can get all the information you need.
  • When you are feeling slow, you'll know why...
  • When you are feeling heavy, you'll know why...
  • When you are feeling uncomfortable, you'll know why.
  • When you don't know what to run for tomorrow...sign up for the Learn To Run program! 
     
Related Articles:
Getting Started Running Again
Tips on Preparing For A Race 
Check out what other people say!


Check out the Running Tips and join my Newsletter for the Best Tips and Motivation!



Sunday, September 11, 2011

How do you get faster at running?

My last post was on, "Why do I run so slow?" I mentioned how
running was one of those sports that requires you to train on a consistent basis and evolve with...
You might be wondering to yourself , 
"Why?"
If you haven't read it yet, I urge you to do that now so you understand the fundamentals of... 

"How do you get faster at running?"
Considering running is one of those sports requiring you to train on a consistent basis...
This is all going to be a very gradual process, if you jump the gun so to speak then you might be limping away with an injury...If You think getting faster at running is a slow process, wait until your knee starts hurting and you can't run anymore.
Could be another lost goal in the making! 

Are you actually Running with a purpose or just trying to run fast?

My job is to make sure that you keep on running. I want you to run for your life so that you'll be proud of yourself  and be the talk of the town!
Well, maybe a little smaller... 
The talk of your household!

OK let me get to my point 
How do you get faster at running, you get organized and find a good plan.
The number1reason most people who run don't get faster!
They have no plan.

They have no direction and run in circles...
They are running Monday, Tuesday, Friday, Saturday and Sunday or only running weekends. 
They have no knowledge that directs them to going faster.

It's alright if you like to run like that, but the thing is...You want to do it right and not get depressed about something that just is not happening!

You know... there is a little spot in all of you that likes competitiveness. 
Competitiveness with yourself and then with people. 

You might say that you are not competitive
Well, tomorrow you might run and try to run a bit faster then the day before. 
Or this week you try to put more miles in so you can up the miles from the week before. 
See... I see a little bit of competitiveness in you. 
You've learned to run and it's time to make it exciting...
You don't have to race yet. 
Just race yourself...
You need a good plan and a good goal!
How do you get faster at running?

You need to find a program that trains you and isn't just a bunch of tables showing you what to do each day of the week. You need more than that. 
You need to know how fast to go on some days and have it custom made for your own ability. 
This plan would factor in your age, your level of fitness, your running performance this far and even engage some confidence. 

This is the time of year to train for a 5K race or whatever your up to and do it right!

If you are thinking of a race for next season, then you need to start with something. 
You need a plan to get you started today and get you going with confidence and understanding where you are starting from. 
You need to know what running is all about. 
Maybe you want to be faster, you will get faster with this program.
Maybe you want to lose weight, that will happen too. 
Maybe you want to just get better at this whole running thing and complete a goal, this program is definitely for you!

5K Training for beginners
It's not a cheesy program offering you unbroken promises, it's a program that will drive you to your goals...
With a lot of other interesting information too!
click on the link and...
 

Friday, September 9, 2011

Why do I run so slow?


Running is a sport that requires you to train on a consistent basis and evolve with...

You might be wondering to yourself,
"Why do I run so slow?" 
Considering you run consistently now and you're struggling with running slow.
The reasons run deep...
(No pun intended.:)

Running is a sport that develops you at a cellular level,  in other words beginning within your cells.

If you've been non-active for a long  period of time, your cells customize themselves to this very state of living. The interesting thing is when you change your state of being, then your cells are ready to change along with you. The hitch, it takes cells time to acclimatize themselves to your new way of life.

When you start running your body is put on an ahhh mode, this is an alert state that begins to investigate and make sure everything is alright for change!

When the reasons for the alert is discovered, the body and cells act accordingly to fix, mend, and build... which all sound like the same thing and it is... Muscle and tendon fibres expand and tears need to be fixed,   inflamed ligaments need to be mended. And...Lastly you build strength to the muscle, during rest periods. These are reasons why muscles are so sore when starting a new activity.

This is why you are slow...

If you are running consistently and not upping your program to the next challenge, cells become complacent. Hence they don't have to work hard to fix, mend and build...It's as if the cells have customized themselves again, like the non-active runner. Pushing yourself to go faster every once in awhile feels good for your cells to muster and new cell stuff starts happening!


What cell stuff is involved?

Now, you need to be thinking about your muscles, ligaments,bones, lungs and heart.  This whole process of making you faster will have all these parts in your body acting accordingly to a program! This is a program from which their own program originated, the way your cells are designed to behave when new things happen. The body is always in the healing and building mold when encounter new things!

Let's switch it up a bit... 

Just like when you started running, you switch it up a bit by adding interval training, tempo runs, and a long run day. Your body is back in the aaah mode. The aaah mode is this alert mode that fixes, mends and builds your muscles, ligaments, bones and organs. All of these factors changes your bodies capabilities by continually making you stronger and faster!

Speed is something to be worked on... 

When you find you are slow, you look for a program that is consistent and point to the proper objectives by getting you there in a reasonable and timely manner at best.


This program is just that by evolving your running and pointing you towards the right objectives, improving your running and speed. This program also introduces you to proper nutrition, diet and weight loss!


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