Shop Here!

Shop Here!

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Running Headache

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 The Symptoms of a Running Headache

Your head is pounding and throbbing and if someone were to look at you,  they may even see your temples pulsing. Suddenly you realize you’ve been hit with a running headache!running headache

It feels like the blood is rushing to your head and the pressure is building big!

At times it’s uncomfortable, slowing you down to a stop!

This is hard when you’re a new runner, training for a race or trying to run a personal best. 

Running Headaches are more of a nuisance than anything!

This can happen anytime during your run, but most commonly happens at the tail end. When you are racing for the finish this is the time when you really want to give it your all! Running with your head throbbing is hard especially when you want a person best or to just enjoy!

A running headache can last until well after a run and not subside until after you are fully rested.  These headaches are really called exertion headaches and happen when you overexert yourself.  Overexerting will have you tense, causing your neck and shoulder muscles to tighten and restrict blood flow in the surrounding areas.

Find ways to prevent a headache from coming and learn ways to calm it down.

The common change that happens when you run for a long time or run faster is tension building up in your neck, shoulders, and back area.

When you start to feel tired your posture starts to fail and tension builds Your shoulders go up, your back slouches, and you start to bend at the waist.  All this weight is bearing down in the wrong places causing a lot of tension leading to a running headache!Running and Headaches

The tension in the shoulders, neck and upper back area can cause a tension headache and have you slowing down or even stopped in your tracks.

What to do to prevent and get rid of a running headache:

  1.  Keep your shoulders relaxed during your run and be mindful when you feel tired, when your shoulders start to creep up to your ears bring them down.
  2.  Understand, when running is more challenging it’s natural for the body to tense up especially when running hills, increasing speed, or ending a long exhausting run.
  3. Relax your neck by looking not just in front of you but at the scenery beside you in both directions.
  4. Run tall like a string was pulling upwards at your crown and think relaxed when the running becomes intense.
  5. Open up your shoulders and visualize your shoulder blades, in your upper back, coming together.
  6. Give your arms a little shake or roll your shoulders back in one or two circle motions and then in a forward circle motion.
  7. Draw circles in the air with your nose, one way and then reverse. This will loosen up tension in the neck, skull, and shoulder.
  8.  Breathe. Don’t forget to breathe as normal as you are able. Breath using your stomach not your upper chest and shoulders. Breathe in by pulling your stomach out and breathe a long breath out by letting your stomach relax.
  9.  Smile. Try smiling, you’d be amazed at how positive your run will feel and even how your posture all of a sudden corrects itself.
  10. Stop if you have to and walk the rest of the way. Have a drink of water, sometimes dehydration can cause running headaches. Think about relaxing all your muscles and enjoy the walk back.
  11. Ice pack on your head if it’s because of the heat or to cool down.
  12.  Ibuprofen or tylenol.

If your headache does not subside after a few hours, visit your doctor for more information.

Have you experienced headaches while running? Leave a comment in the section below and let me know what you do for the cure.

When To Take A Break From Running

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When To Take A Break From Running

As you become a happier and more relaxed runner, you will feel and see the rewards in getting fit.

  • You’ll feel strong
  • look more toned
  • have more energy in your day.
  • If you do races, you might even find yourself getting faster.
  • If you’ve been trying to take off some weight, you’ll find you’ve finally met your healthy weight.

But sometimes you aren’t seeing the results you should be seeing from running…

If you aren’t seeing the results you want, it could be you aren’t consistent enough with your running, eating healthy or following the correct race training for your abilities.

Or it could be you are running too much!

It could be you are running too much or overtraining for your race and not giving yourself a good enough rest.When to take a break from running

This is a common situation that gets ignored from a lot of runners who get caught up in getting out there every day and not listening to their body.

It’s important to pay attention to the way you feel and have running rest days per week. 

“Is it ok to take a day off from running?” 

Absolutely, your body builds muscle and strength on your rest days. A stronger body avoids injury. You don’t want to run into injury problems later and have to interrupt your training by taking a month off from running.

How long does it take to lose running fitness?

You can take up to 3 weeks off. They way I feel it out is the closer I get to those 3 weeks off the harder the training is going to be when I return.

I sometimes get exhausted training for my ultra marathons. Taking a week off during marathon training is my best solution and I feel refreshed and ready to tackle anything after returning to running after the break!

Have you had a problem with exhaustion and running? Leave a comment, I’d love to know what you’ve done to solve this problem.

How to Eat Clean for Beginners

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If you are struggling with your weight or maybe trying to get this food thing down to clean eating here are a few tips on “how to eat clean for beginners”.

 Eating Clean For Beginners

1. Try cutting out anything that is white. (White rice, white bread, white pasta, etc.)

2. Eat whole grains, natural fats, whole fruits, and vegetables.How to eat clean for beginners

3. Eating clean has you filling your plate with 3 different colored fruits or vegetables combined. At least fill your plate with 60 percent fruit and/or vegetables.

4. Only eat a fist-sized portion for the main dish, for example, fish, meat or rice.

5. Eat good fats, carbs, and proteins, this includes fish, lean meats, nuts, and grains.

6. Do not mix your good food meals with trans-fats, processed or refined foods.

7. Eat food you understand the ingredients. There are so many ingredients that don’t make sense to our bodies and are just chemicals we don’t need.

8. Keep your meals nutritionally balanced and stay away from packaged foods that have long ingredients you don’t understand. Boxed foods are usually located in the middle aisles of your grocery story. If you fill your cart in mostly the outside aisles, the food is real. (If a 5-year-old doesn’t understand them, then your body won’t either…)

9. Make sure you have at least 10 grams of a protein-rich snack or meal within an hour after your run or workout. This helps to heal active muscles and build them stronger.

10. Drink plenty of water throughout your day so your body can digest food easily. This is great for keeping your insides cleansed and functioning at it’s best.

Why eat clean?

  • You make it easier for your body to break down your foods and utilize the nutrients correctly for energy. The energy that you preciously need for running.How to eat clean for beginners
  • When you eat a combination of chemicals, It has a much harder for your body to convert your meal for energy and break down the good foods you eat. This may be why sometimes a beginner runner or runner may have a difficult run.
  • You want your body to burn your food efficiently. Some of what you eat will sit-on-the-back-burner (so to speak) and wait to be metabolized. If your system (liver) is overworked by having to figure out what to do with the fake food it will eventually store it as fat.
  • If you eat clean, you will have a much easier time losing weight.

Please comment and let me know your experiences and if you’ve tried or not tried clean eating.

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How to Prevent Shin Splints When Running

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7 Great Ways On How To Prevent Shin Splints When Running

  1.  Shin splints can be caused by worn out shoes. Around 400 miles is lonHow To Prevent Shin Splint When Runningg enough to run in running shoes. Put the date you bought your shoes under the shoe tongue tag and keep an eye on your mileage. (Use a journal or app on a smartphone.) Buy new running shoes as needed.
  2. It is important to get the right shoe fit for walking, running or run/walking. Sometimes you can find a different shoe for each. A shoe too tight, too loose or just doesn’t offer enough support is not good.
  3. Bad posture running could put stress on your shins causing shin splints. A lot of runners run bending at the waist, causing small muscles including the ones around the knee, shin, and ankle to take on the impact of running.
  4. Get in the habit of running on grass or soft trails to prevent the jarring effects of running on cement or asphalt. The surface you run on can be very hard on your shins and cause shin splints.
  5.  Follow the 10% rule for mileage. High mileage is really hard on your shins if you’ve done too much too soon you will feel it’s bruising effects. Your body is telling you to slow the mileage down by giving you the valuable sign of sore shins. Increase your weekly mileage only by 10% each week.
  6. Keep your toe pointed straight and land with your foot underneath your body rather than reaching ahead with your foot and landing ahead of your body.
  7. Always be conscious of your form, keep your eyes looking about 20 feet in front of you. Swing your arms back and lean from the ankles (only slightly) and run to produce that forward momentum. This running style takes the pressure off the lower legs and has you run using your torso.

How do you know you have shin splints when you run?

You know you have shin splints when a bruising pain nags on the outsides/inside of your shin bone. The pain has a tendency to hurt in the beginning of your run and disappears once you get into the jog. Sometimes the pain will return after a long distance run or when you’ve stopped to walk.support shins with good shoes

If your shins hurt to a point where they are tender to touch, swollen or hurts while walking, it’s time for a break. Ice immediately and use your common sense and rest for a couple of weeks.  Running on sore shins splints could have you sidelined for months if you don’t listen to what pain signals your body is trying to send you!

If after a few weeks your shins should feel better and not sore when touched. This is a great indication that you are healed. If you run and feel pain, take a few more days off and maybe check with your physician to make sure there is not anything more serious going on.

 Let me know in the comments sections if you’ve had shin splint pain before and what you did to fix it.

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Be Your Own Running Pace Predictor

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Change your motivation running today, this activity is fun!

 Be Your Own Running Pace Predictor

Know your pace and become more knowledgeable about yourself and how you feel about your running speed.

Knowing your running pace zones is the first step to getting better at challenging yourself during your run.

 

Practicing your running pace zones will put you at a huge advantage when it comes to pacing yourself during your regular runs, during interval training, and absolutely during your races. You’ll gain knowledge of what you are capable of running during different speed intervals helping you to know when you should speed up just slightly to finish well.

Play a little game with yourself and learn to be your own running pace predictor!

Practice and Learn Your Own Running Pace

  1. First: Predict how long you will run your usual route running it faster than you usually do.
  2. Then: Go out and run it!
  3.  Don’t look at your time at all throughout your run. Leave your phone at home or turn over your watch.
  4. Record when you started your run.
  5. Start your run with your usual warm up (about a 1 to 2 level speed) for about 15 minutes. Get used to how this feels.
  6.  Throw in 3-moderate-speed runs with a rest in between each run.
  7. Step your running speed up for as long as you can handle it. (about 3 to 4 level speed) Get used to how this feels.
  8. When you finish, check your time and see how close you came to your predicted time.

This is really good for learning to pace yourself running and helps you to understand

how fast you think you’re going.


Be Your Own Running Race Predictor – Things to keep an eye on… 

  • While running, rate your effort level between 1 and 5. 1 is easy and 5 very hard. If your running pace is a 3 or 4 during your run, you are at a great pace to see what feels good! Knowing your numbers are huge when you combine this with how your heart is racing, how your lungs feel and how much more effort your legs can give out for a given time.
  • How does your heart beat feel at each level speed? If your heart rate is racing, you are probably going fast! (level 4 or 5) If you want to carry your speed for any sort of distance, you have to know this internal feeling and tag it with a running pace heart rate of your own. This helps to measure your pace so you know when to bring your running pace to a moderate level pace. (level 3 to 4) Your heart and the way you feel is a great indicator for understanding you, your speed and your pace.
  • Watch out for the negative voice that tells you to stop. Instead, inject the voice of “I can do this!” and keep going! You will notice, when you start to listen to the negative voice, your effort will decrease, but you’ll feel as though the rest of your body is still working at a 3 or 4 effort level.
  • Concentrate on your 3 or 4 effort level and try to keep it right there. This is your running pace guide. Really acknowledge how you are feeling, doing this practice often enough will build the perfect effort level memory bank for you in the future.
  • When the end is coming near, this is the time to get into the 4 and 5 level zone. Kick up those heels, lean into the run and go!

If you run mostly at a 3 level, this really is the time to have fun and try to pick up the pace to a 3 and 4 effort level to start changing your running and getting faster.

Please leave a comment and let me know what you do to be your own running pace predictor when you run.
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Consistency Running

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Consistency.

Why is it so bloody hard to master?

Mostly because the thing we are trying to master is new and maybe a wee bit out of our comfort zone.

Say, for example, you are trying to run every single week in the month of February.

So…

You go out and run on Tuesday, then Wednesday and then again on Thursday.

Friday you are tired so you give yourself a day off.

Then on the weekend, you get to be lazy because you feel now you’ve built a good running consistency…

So now you’ve got lots of energy to go full force on Monday and try to keep up the consistency in running.

This is good!

Consistency Running

*(Two things can happen in your mind here.) ~

– You’re happy you did your 3 days last week and want to keep the momentum and deciConsistency Runningde to plan days with breaks between runs. (This is a good thing!)
–  Or, you’re a bit angry with yourself because you thought in your mind 3 days were too easy, so you push yourself to run more! (Not good, your ego is already setting you up for a failure… Don’t listen.)


If you experienced the second thought, your running might look somewhat like this.


The next week you run every day except for Sunday.
(Now you are truly tired and overworked, it won’t look pretty from here.) While You are still in the over-the-moon stage and an absolute trooper at that. You decide to run full force and do a lot of mileage one day!

Consistency Running  ~ Uh oh…

After … The next week you get lazy.
But, You’re still really proud of yourself! ( You should be, that’s a big feat!)

You get lazy, really lazy because you ran soo much.
You feel stiff and tired and still, believe you need time off. ( And you do!)
It eventually turns into too many days off.
A week goes by and you don’t run.

Two weeks go by and you have to start all over again because you lost your momentum.


A very familiar story…


Consistency Running ~Do you get what I’m saying? 

Look how hard it is to keep the consistency with these three mistakes …

  1. The first mistake is scrunching all the days together in your first week and not giving yourself a break between each day. When you give yourself a break, the consistency for running doesn’t feel so overwhelming.
  2. The second mistake is running more than 3 days a week. If you are used to running these days consistently then it’s ok to add more. But… if you are not, it’s going to be a big change for you committing to this. Again it will feel too overwhelming.
  3. The third mistake is taking too many days off from the last run. This is a biggy in failing to build consistency.
If you didn’t watch this video last week, watch today.
and give me a thumbs up and/or comment.
Thank you!
The only way to see the results by next Monday.
  • Give yourself 1 to 3 break days in between runs.
  • Run Only 3 days.
  • Do not leave more than 3 days off between runs.
Remember, teaching yourself how to build consistency will have setbacks. This is normal.

How to Start Running Consistently

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How to Start Running Consistently

Monday Monday Monday…

It just never stops being Monday…

In all honesty, I sometimes have a hard time with Mondays.

I get lazy with my desires and let the busyness of life plow through the things I really want.
Monday is almost always my start date for a lot of my deepest desires and I’m not alone in this thinking.
A huge percentage of you feel the same; almost 95% of you!

It’s just the way we are!

Consistency Running Training Today

If you’ve just started running, run/walking or walking or have been running for awhile and can’t find consistency…

Or  – If you have all the training plans you need, new outfits, and the perfect weather and still can’t find time to get out there and workout consistently…

You need a better mindset and information on how to get consistent with you workouts!

Here are some tips you need to know to get out there.

  • Look at your desire more seriously. Like any other problem, it needs your immediate attention!
  • Shine the light on your desire!

    How to Start Running Consistently

    Join The Challenge!

  • Grab a paper and write down what you want to be accomplished for this week and this week only.
  • Then schedule it just like an appointment.
  • Write it down and put the paper in a place where you will see it all the time.
  • Do it!
  • If it worked, repeat the process for next week.
  • If it didn’t work, realize this is a learning/turning point for you to take a look at your learning curve. Look at what got in the way and what needs to be changed.
  • Starting any new habit involves the going through of bumps and hurdles. This is par for the course of building a habit and learning.
  • Acknowledge, as with any good habit, building a habit is not an instant process and needs your time.

Your desire is not going to happen by itself you need action.

Why should I write down my desire? ~ How to Start Running Consistently

  • We tend to not skip out on appointments if they are written down and scheduled.
  • You can see what you are learning and what will work best for you!
  • You will have an easier time figuring out how you are going to wrap your mind around your desire. If you see it in front of you throughout your day it’s easier for you to comprehend how to get there.

How to start running consistently in this running video.

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Related Articles:

4 Reasons Why Running Is Good For Your Body

How to Run Faster

How Do I Start Running

Leave a comment and let me know your thoughts on how you start a habit of exercise.

Turn Your Problems Around

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Turn Your Problems Around

Wow, what a week!
It’s been a BIG emotional week for Americans and the World, and I wish all the best for all. This is your chance to change my mindset and for You to turn your problems around.

For me, these last few weeks have been more than busy. I’m at the tail end of training for another 50K, and it’s simply been a lot of hard work and dedication.

Believe it or not, it’s very similar to someone putting in the training for a 5K, 10K or even presidency!  Much more intense for the latter nevertheless a lot of focus, drive, consistency, and good mental talk which are exactly the traits you need to accomplish anything.

At times, a focus can take the back seat when things are not working, and we don’t know why. It’s usually because of problems.

Your Can Turn Your Problems Around! 

You are human and are allowed. (Only for a moment)

  • To not want to do things that make your life better,
  • Not to believe you can do things that you really can do.
  • To not want to push yourself when the best part of your life is right around the bend.

Why? (You must think I’m a little crazy!)Turn Your Problems Around

The reason is, If you didn’t have these negative moments in your life, you wouldn’t know what things you need to change.

Hense you will finally be able to push yourself in the right direction.

Most of us look at these negative moments as problems.

Problems can become more problems leading us back into a cycle of problems, and nothing is actually getting fixed.
Not until we look at the problem differently.

“Turn your problems around, instead look at the problem as…”

  • challenges we can change
  • challenges help us see the other side of things
  • challenges make us think and help us map and fix the things we need to fix
  • finally, challenges send us in the right direction

Recognizing moments of negative thinking are excellent signposts to help you with change and flipping things around in your favour.

For example: When you’re feeling lazy and the plan you had was to go for a run. The laziness is your signpost, to get out there and run or at least help you to figure out what remains to be done differently, so you go running next time.

Maybe the only solution is going to bed earlier or running a different time in the day.

Make sure today you are mindful of your negative feelings, that’s your signpost or your indicator for your moment of change.

Please leave a comment and let me know what your indicator is to change your thinking.

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