Coach Yourself Running

You coach yourself running down the street, around the corner, up the block and tomorrow do it all over again.

Silently you tell yourself you can do it

Inconsistently you...Run again and take another week off, and another... and go back to running in no direction.You really believe in yourself, but you just can't seem to get there! To be a good coach and teach yourself well, you need direction.

Direction that has you veered towards a reasonable goal.

• A plan to take you step by step.
• You need to learn before you can coach yourself running.
• You need to take action and do it right from what you have learned.

 Here are action steps to make it happen and motivate you to keep going.

•  Aim to run at least an half hour or 5 Kilometers in 6 weeks and incorporate my learn to run program,  
• Run gradually and treat yourself gently, preventing unwanted injuries to muscles and joints that are not used to moving.
• Be consistent and run at least 3 days a week, keep moving forward so you don't have to start your running program all over again.
• Plan your week by running the same time each running day.
• Give yourself rest days in-between your runs, don't pair your days together without a rest day until at least 3 months of consistent running has been accomplished.
• Don't always go out and push yourself, enjoy your surroundings and run at a comfortable pace. Really just take in the beauty of your environment and get fulfilled.
• Know that some days are going to be hard.  Hard running and hard getting out there. Go for a walk first to get yourself in the mood.
• Be patient with yourself...We are not all the same, some of us adapt to running faster than others.  Run at your own pace, because the older,  more overweight and out of shape you are the slower it takes your muscles to respond to exercise.
• Give yourself walk or jog breaks when needed.
• Try training runs to get going faster and longer - Interval, tempo and a long run are good at teaching you more experienced.

Learning how to run isn't tough, what's tough is trying to coach yourself and running in a direction to becoming a successful runner.

You may be interested in:
Why Do I Run So Slow?
Jago's 5K Program

Running Tips for Beginners

Beginner Runner

Too often learning to run can be daunting, this is why reading these running tips for beginners is a must!

Here are some great running tips!

1. Start out slow...Yes, sure you want to go in that 5K race in 2 weeks, but there is no way you can develop endurance and stamina running in that amount of time.  Like anything new you have to start slow or you risk injury.

2. If you are a beginner running, start by walking for 10 minutes and running for a minute...
See how you feel, if you can go for 5 minutes more... than do it. If not, stay in the 1 minute zone. That's 1 minute on the run and 1 minute on the walk and gradually increasing your time to 2,3,4 and then 5 minutes running and always keep it a 1 minute walk. Once you get yourself to 15 minutes running straight which usually takes up to 6weeks or more. Your are ready to start building towards the 30 minute mark. This is when I usually  recommend trying a 5K race.

3. Run or run/walk only 4 days per week. Running more for a new runner will cause stress in your body thus bring injury. Walking is best on your off days.
I found that runners who do too much running in the beginning don't stick to it  OR they are not  committed and only run a few months out of the year. 

4. Always get a health check up prior to starting an exercise program. If you have any feelings of dizziness or pain, stop.  See a doctor go immediately if you are concerned!

5. Run with a partner, this helps to keep you motivated and challenges you to keep going and not quit.

6. Although it is nice to have a running partner for a lot of your runs...It is also nice to go running solo. There are no distractions and sometimes it is easier to connect with yourself and understanding what is best for you at the moment.

7. Eat moderately 1 hour or more before running. One of the worst distractions while running is food sloshing around in your belly and then getting a stitch and throwing up. Food that is digested well will give excellent energy for moving forward and getting there.
If running early in the morning, have a small drink of water and 1/4 of a banana or oatmeal and wait at least 20 minutes. This really is an important issue for people who run up to 1 hour.

8. Wear good running shoes and go get fitted at a specialty store.

9. Do proper stretches  before and after your workout so that you relieve soreness and muscle tightness and decrease the chance for injury.

10. Wear clothing that is loose and comfortable. Good wicking clothes are the best, because it prevents sweat from sticking to your body, it pulls the sweat away from your body and through to the outer surface of the garment. This is good because the material next to your skin stays dry!

11. If running at night wear white or reflective clothing, always go with a cell phone and name tag with address and phone.

12. Run towards traffic--- not with. Try to keep to sidewalks and parks.

13. Always leave information to where you are going before you go out and carry a phone.
14. If having you are having a real tough time running, sign up for the Learn to Run program on the upper right hand side in the margin on this page. Learn how to start running today.

15. It is good to follow a program or a coach so that you know how to set proper goals. Or join a running group that will offer you more tips for beginner runners!

16. When muscles are sore, sooth with a cold shower, staying moderately active, message and ice occasionally. Sore muscles are a common ailment in the beginning of any exercise program or mileage increase.

17. Only increase mileage by 10%  per week.

18. If you miss a run keep yourself motivated by saying promises to yourself. You should never move ahead of a beginner running program.

19. During the walking breaks walk swiftly.

20. Buy a watch that displays the:
Date - The day of your exercise
Time - how long it took to walk or run/walk
Distance - Km/Miles

These are optional:
Calories burned
Pace

21. Most of all I hope you enjoyed these running tips for beginners and start running and have fun!

• Do you want to join a race, but you think you can't because you are a beginner runner?
• Did you want to begin a running program, but you don't know how to get started?
• Are you thinking you might want to be in really good shape next season?

Sign up for free email updates on running tips and motivation! 

Your 12 Week 10K Training Program
Training For Running Faster

Running Form and Shin Splints

In this article I'm going to talk to you about 

 running form and Shin Splints and what to do about them.

 Having shin splints can be extremely difficult to deal with in a beginner running program. It can stop you in your tracks and bring your running program to a halt.

You're left wondering... 

"Why do my shins hurt?"

You can correct this just by changing your running form! 
Click on this link,  "Why do I have shin pain?" and understand what is happening to your shins and running! 

What do you do?

Stop Running! 

It is important to stop running immediately to prevent more damage!

• First off, stop running so that you don't damage to your shins.
• Give yourself at least a few days rest. 
• If the pain is really bad, relax and give yourself a week. 
• Sometimes you will still feel a subtle pain in the shin area. Give yourself more time, because You may need a month or more off. 

Do exercises to strengthen and stretch muscles.

Do these exercises to prevent shin splints 3X per week.
You prevent shin splints from developing by strengthening  muscles in the shin area.
A good indication when to start running again is when bruising diminishes.

Change Your Running Form!

 Sloppy running form and being a beginner running can sabotage your running program and make you prone to injuries of the:

• shins
• knees
• hips  
• lower back - causing you to run slower.

Change your running form by...

• Running upright, without slouching your posture. (It's too much weight for your lower body to take and hard on your lower legs.) 
• Keep your chin parallel to the ground.
• Hold your abdomen strong.
• Keep your shoulders quiet and facing forward.
• Keep arms swinging back, controlled and not crossed over in front of your body.
• Relax your hands in a soft grip. (Like you were holding cotton and not wanting to squish it.)
• Land mid-foot, (Not on your heels or up on your toes.) 

!

Can you start running over 50?

So you've pondered over this question a few times and are seriously thinking of learning to run!

People might think your crazy, but you're not...

Can You start Running over 50?

The answer is YES a resounding yes...yes...YES

Here are the many reasons to learn to run over 50! 

(Or do any exercise for that matter)

1.  Set your body clock back and reverse signs of aging! You'll be in better condition in your 50, 60 and 70s than you were at middle age.
2. Increase benefits to your health by having bones grow stronger, denser and less likely to break if you fall!
3. Improve muscle tone and strength, helping you have better balance, flexibility and better heart health.
4. Improves organ function by preventing diseases like cancer, autoimmune, heart and lung diseases.
5. Enhances brain function by increasing blood flow to the brain. Mental processes are better with better memory, attentiveness and alertness.
6. A great means of helping prevent Alzheimer's disease.
7. Increase your happiness and well-being by being close to nature and yourself!

running beach

The idea is to get in good shape. Right?

There are many reasons to get in good shape over the age of 50 and there are many reasons to be careful  beginning a running program.

Important Learn to Run Issues to keep in mind...

1. Health - What is your present state of health? Get a physical from your doctor and tell your doctor you want to start a beginner running program. Some of you may have health issues that may do worse by adding running to your agenda. Never rule out another aerobic activity, because the health benefits out weigh all.
2. Follow an age appropriate program and train slow, and follow the program intently. Going for shorter distances may feel arduous but going a little bit more could set you back weeks with an injury.
3. Involve other sports into your life to aid in strength training, balance and flexibility. Swimming, elliptical bike, walking, or yoga are all great sports for muscles, bones and joints.
4. Run in the daytime where there are people around or with a friend or partner. You want to be able to get help if you need it.
5. Carry a phone just in case.
6. Hydrate by drinking 6 to 8 cups daily and a cup or 2 every half hour run. Drink in sips...
7. Eat 6 meals a day making a conscious effort to keeping with the proper food groups.
8. Don't skip out on adding protein for snacks, an apple is great, but adding nuts to the mix is better!
   
   If you really want to start running over 50, the most important information sits with your health and your doctor...
   Starting running and exercising is a plus to reversing the effects of age and increasing the longevity of your life!

Sign up and receive a free 5K program!

Let me know what you think in the comments section.

Should overweight people run?

Yes, overweight people should run!

YES!

There are a few things that need to get worked out first.

• You need to start a walking program first for about a week - Walking everyday or every-other-day for a half hour to an hour.
•  If you are overweight by more than 30 pounds walk every day until you can get your weight down and it's comfortable to walk. The reason is this weight can be hard on your joints.
• You need to get a thorough health assessment done by your doctor to cancel out any problems you may have when you start exercising. Example: Joint, muscles, respiratory and heart issues.
• Invest in a great running shoe at a good running store.
• Wear clothes that feel comfortable for walking and running. The best clothes are materials that draw the sweat away from your body. Good wicking materials are Lycra and polyester which are woven in such away to make your experience comfortable.
• A pedometer, watch, ipod or gps are all great for tracking your runs and recording distance, time and pace.
• Get started in a FREE  learn to run program  and then join a learn to run 5K training for beginners. I offer the first 6 weeks and I'd love to help you keep you going with tips and motivation. Sign up!

Being overweight can be really hard, but turning over a new leaf and walking, run/walking and then running will turn your life around. 

Watch this video, it will inspire!

Don't be discouraged if you're really eager to run, but you have to walk first.
There are many benefits to walking!
It's time to start a good habit and walking is the best way to do it.
As you saw in the video...

 It's truly life changing!

Once you get used to walking weekly you've started something that will blend into your day. Running begins with the run/walk program. With my learn to run program it's FREE the first 6 weeks.
After most people want a more comprehensive training, 5K training for beginners.
When you join the 5K program you still receive tips and motivation from me, because I really want you to succeed.

Keep going and never give up...

Pat yourself on the shoulder for just getting out the door.
One step at a time. Make a promise to yourself and sign up today!
There are no quick fixes, only true results like you saw in the video.
Every time I watch this video, it makes me cry...
Gilly

You might also enjoy:
How to start running if your out of shape?
Good Running Questions
A Good Running Program

Correct Posture While Running

Do you need to correct posture while running?

If you've thought your walking posture was bad,  than it's right to think about correcting your running posture and change your running for the better!

What does bad running posture do to running?

• It makes your body fall out of it's natural alignment.
• Your torso, hips, legs, shoulders, back and even your breathing can be affected.
• It causes you to run slower and feel sluggish.

Why do you feel so uug during a race? 

• During a race you are much more tense and tired than during your normal runs and your posture is different than it usually is. Usually tilted to the side, slouched or too far back.
• Your joints and muscles become strained and tight because of lack of oxygen.  
• Your breathing goes out of rhythm and is shallow.
• Cramping can even happen in the abdomen because of slouching over.

 How do you align your body while you run?

• Be conscious of when you feel these symptoms above, and change your running posture by doing a posture body check starting at your shoulders and down your neck to your abdomen, legs then ankles. If you feel tension in any part, relax it. 
• Look ahead with your eyes peering about 20 feet away, your chin should be level with you neck relaxed. Sometimes this is all that is needed to get your running posture in check. (My Trick!) 
• Shoulders back for good breathing - Visualize a light from the sky shining down through your head to in between your feet. Think this and you will have perfect posture!
  

I have been working on my core and training using Runner's Yoga.
This program focuses on your muscles and joints and builds strength and flexibility.
Correct posture while running is so important to help your body stay strong!
Running and feeling good is really important. Be conscious of your posture while you run.

This is my test that you need to try, it was amazing!

I ran a 5K being completely conscious of my posture.

After coming back from the run with better posture, my running times where about a minute faster then usual! I couldn't believe it, because to be honest I wasn't putting a lot of speed or effort into it.
What a surprise!
I ran with my my back and shoulders straighter, looking straight ahead. I constantly thought of a beam of light that would need a good path to shine down through my body, starting from the top of my head down between my feet.  

Then another day I ran and didn't concentrate or think about posture. After doing a regular run with an unconscious posture my times were slower...About a minute slower.
I actually felt more tired at the end of my run.

This may have had to do with a whole host of issues, but to see if your posture has something to do with the way your running is going, try it.

Stay in tune with your body and think about your running posture!
Don't forget to check out Runner's Yoga 
Learn to run a 5K and check out Jago Holmes 5K Training for Beginners

Related article:
Are you holding good posture?