Saturday, September 8, 2012

What if I miss a day of running?

Don't worry about it, because missing one work out is not going to affect your training....Unless you are trying out for the Olympic trails, but even then it won't affect the results. Remember your human and things like missing a day will happen.


Many people ask me this question...

running on the grass runwayWhat if I miss a day running?


They are worried they may have to take their training back a week. When to worry is when there are inconsistencies in your program schedule and your training becomes wishy washy with no means to an end.



What if I miss a day of running, will I have to go back a week?


You stay where you are in the program and carry on as if the day isn't missed, you could even try to make it up some time later in the week. Most likely you've run out of time though, so don't even think about the missed day. Try not to do this too often or you'll start to lose improvements.


Inconsistencies is not missing a day of running...

Inconsistencies is missing one day one week and then 2 days the next and then missing a whole week or so the next. There really isn't any accomplishment or skill being learned. Running is good any time, but if you are looking for serious results, like a race time or mileage completion, you will never get it done not running consistently!

Will the next week of the program be harder because of missing a day of running?


Maybe, but probably not. If the week feels hard, maybe this is the reason you decided not to run last week. Sometimes when a program is too challenging, you need to take a step back. If you are finding any part of your program so hard that it's not fun, go back a week. Challenge is only good if it's fun, although too much can have you feeling like a failure. Goals are best met by accomplishing them gradually...

Conquer goals one week at a time and don't worry about a missed running day!

Goals accomplished in steps, understandable steps are always easy to complete. Goals completed in fast, haphazard steps have you feeling disorganized and frustrated.

Sign up and follow my Free 5K plan, receive a Free Report on the 
"Biggest Mistakes Beginner Runners Make".

Learning how to run can be challenging, you need guidance to get you where you want to go.
Chi Running is a great program helping you centre yourself to completing a 5K. Take a look at.here.
It's a great program to understand the dynamics of running.


Wednesday, September 5, 2012

How to Run with Good Posture

Practice good posture runningWhen the most important aspect about you running well...

Eh hmm, is your posture.

You want to check out how to run with good posture to make sure you run it right. If your posture is off, you will tire early and encounter aches and pains that will eventually lead to injury.

Is this what you do?

Are you bent at the waist? Looking at the ground? or Are your shoulders stiff and high? Do you land on your heels instead of your mid-foot? Stop your bad posture running before it becomes more difficult to change.

Once, not to long ago I had a bad habit of running and bending at the waist to go faster. I couldn't seem to increase my running times and I was thinking..."I must just be getting old!" Not a nice thought :( !
 I also had Shin Splints and a sore hip. It's pretty discouraging when you don't know what the problem is, you get discouraged and think running is just not for you...

When all it has to do with is your silly bad posture!

How do I change my bad running posture to good posture?

You keep you back straight, look about 20 feet in front of you while you run, and keep your core strong. Neck and shoulders should be relaxed and your weight should be centered over your feet.

(There's more! Read about Chi Running at the end of this article.)

If you are are trying to run faster, but you can't seem to get where you want fast enough it could be your bad posture slowing you down.

Here's one secret right now that will change your running posture instantly for good running.


Get your knees up!

Think back in gym class when the teacher told you to march around the gym as she yelled "Get those knees up!" And then she made you run while you did this! At least.... That's what my gym teacher told us to do. You ran with your knees high and she blew the whistle for your every step. You'd be going pretty fast and then after huffing and puffing, end up in a pile on the gym floor. It took awhile to collect yourself because it was hard work!

What does all this practice do for your running?

  1. It makes you run with your back straight
  2. it forces you to straighten up and tighten your abs
  3. It forces you to use your gluteus muscles (buttocks) instead of using your hip flexers! This is good, because your but muscles are a heck of a lot stronger then using your hip!
  4. It takes the pressure off your knees, hips,back and lower legs and makes you use more of your core muscles.

Using your core muscles while you run is important, more important then using your legs. When you use too much leg muscle that aren't meant for all that pounding,  you create needless injuries. Injuries most common are the shins, Achilles, feet, knees, hips, I could go on....

Is it easy to build your Core for good posture running?

Yes.
You need to do running drills that overemphasize the movement of running, like running with your knees high. along with this drill and others you can nicely build those core areas and gradually your running posture will start to correct itself. You will remember the drills and envision your back straight.

  • Do this once or twice a week for a couple of Kilometers and build a nice strong core! This is a great look for strong abs.    

Although there are many more posture tips, this is one I hope you try!

If you want to run faster in your next race or train to improve your overall running experience with better posture and without injury free, review Katherine and Danny Dreyer's Chi Running Programs. These programs are practiced all over the world teaching you how to run from your center, so running or walking feels easy and natural. These experts have combined holistic and wellness to create a better active living running or walking, so YOU live an enhanced life experience through mindful living.

I could tell you more, but why not check this out for yourself here!

Please leave a comment just underneath in the comments section and tell me what is right or wrong about your running posture!



Tuesday, September 4, 2012

Foods to Eat Before You Run

Food To Eat Before You Run


If you wake up early to go running it can be very confusing trying to figure out good foods to eat before you run.

You may not have time in the to eat before you run because your stomach has to digests some of the food. Some foods are ok, but others can make you feel nauseous and uncomfortable.

Sometimes you may run in the middle of the day and need the energy to keep you going while your run.


What's a good food to eat?



 What are the best foods to eat before running?


 My advice would be to experiment with some of these foods and see what works for your running.

Banana - What a great tasting sweet fruit that raises blood sugar naturally providing you with energy for your run! In the morning when you step out of bed a banana is one of those great foods to eat before you run. It will fill you up and doesn't cause any stomach discomfort during your run.

Bananas are my fruit of choice while going on long runs, because they are easy to carry and convenient to eat when you need the energy.  Eating 2 bananas will keep you going for an hour or more. Eat a banana a day because bananas have more vitamins and nutrients than an apple! The vitamin K in bananas help to transport oxygen to the muscles making muscles more efficient.

Yogurt - Yogurt is easy to digest and is recommended for people who have a difficult time digesting lactose in dairy products. It contains protein that helps build muscle, vitamin D (calcium) to keep your bones strong, and is good for cardio health! You only need a little bit to get you going.

Nuts - Almonds or walnuts really help in absorbing toxins and are great at providing natural energy. It is among the best foods to eat before you run! With essential oils helping you to stave off hunger nuts are a great choice to get you out the door. A handful of 8 will do.

Oatmeal - With it's heart happy fibre and carbohydrate properties this homemade oatmeal is a great on the menu for foods to eat before you run first thing in the morning. You only need a little to get you going, the oats contain protein making it an excellent choice for muscle energy. Oats absorb slowly in your system, if  you add fruit, or naturals jams this will keep your energy high and hunger at bay. 

Water - I always suggest you add a half a cup, to a cup of water to keep you hydrated. Have it about 15 minutes before you get out there.

Let me know in the comments section what foods do you eat before you run!


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...