Tag Archives: beginner runner

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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A Common Mistake Beginner Runners Make

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  A Common Mistake Beginner Runners Make

The biggest mistake beginner runners make, is running too fast.

A common mistake beginner runners make.

A Common Mistake Beginner Runners Make

Running too fast when your body at a cellular level isn’t ready can be hard on your body.  While you suffer the feelings of getting out of breath, your body’s intelligence is trying to tell you to slow down.

“Forcing your body to go too FAST,  will have your mind screaming for you to  STOP!”

When you come to a stumbling halt because you have nothing more to give, this can be daunting for the beginner runner trying to learn to run.

Even a runner who has been running for awhile can make this mistake and suffer problems with fatigue followed by the issue of lack of motivation. The result will be running just feels hard.

There are easy things you can do to supply your lungs to muscles with continual oxygen, so you are running comfortably. Let’s go over what That is.

A Common Mistake Beginner Runners Make

Trail running fun.


First, you need to recognize if you are running too fast.

A Common Mistake Beginner Runners Make – How does a beginner runner know when they are running too fast?

  • You breathe heavily throughout the run, never seeming to feel good and always gasping and fighting for more breaths!
  • Muscles feel tight and sluggish, and you can’t seem to get into the run.
  • You’re sweating a lot even when you’ve not gone far.
  • You’re rescuing yourself by walking many sessions then you need, to make up for running too fast.
  • You feel as though you might be sick during and/or after your run.
  • You put too many off days in between your runs; you’re too tired and just can’t find the strength or motivation to get out there.
  • After your run, you come home glued to the couch for the rest of the day.

When you get to this point where running just feels so hard, you lose motivation.

It’s time to reinvent new goals for running! Push your ego out of the way and learn to run by simply using the Run/Walk Method.

Signing up for this Free Learn to Run Program will have you running a 5K in 6 weeks!

Slow running does not mean always running slow, your body will know when It’s ready to go!

For now, you want to stay with comfortable running and gradually let your body become accustomed to running. The key is to build slowly and run consistently over a six week period.

Sign up and follow along for six weeks, you will feel energetic and in tune with your body, mind and soul. You’ll know when it’s ok to go fast and when it’s time to hold back and slow down.

— Pick your goal . – find a good plan.  – Learn to run.  – Get out there and do it consistently!

Watch video here.


Are you listening to what your body is trying to tell you?

Please comment and let me know your thoughts.

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The Reasons For Sore Legs From Running

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Reasons for Sore Legs From RunningID-100132827

These maybe some reasons why you have sore leg muscles from running.

  • If you have exerted yourself running or doing another physical activities, it’s best to take a day or two off then go back and train gradually. Some may have leg muscles so sore it feels uncomfortable and hard to get around, you should then think about taking a little more time off.
  • If you find the pain worsening or not getting better, consult a physician. Note, a lot of muscle exertion can leave your muscles feeling so painful it’s difficult to walk, get up from sitting positions or using the stairs. It can hurt so much, you might feel the need to see a doctor. This feeling is normal.
  • It could be over training The Reasons For Sore Legs From Running which has caused an injury similar to shin splints or stress fracture. It’s best to talk to your doctor to rule out injury and do what is needed for quick and easy healing.
  • Do you have a underlining medical condition like Fibromyalgia or Arthritis? I would suggest getting help from your doctor and physical therapist to help set up a program to help lesson the pain and symptoms. A gentler running or walking program will help these conditions of sore leg muscles.

 Prevent Sore Leg Muscles From Muscles

  1. Start an exercise program gradually, in the smallest of increments so that your muscles can adapt better.
  2. Do a walking warm up, gentle running on the spot or gentle jumping jacks for 5 minutes to introduce your muscles to exercise.
  3. Stretch gently in the middle of your exercise program.
  4. Follow a program introduced by a professional and stay with it


Having sore leg muscles is no fun, but if you look at it as positive, than you can be rest assured that you are doing good for your body.


Leave a comment in the section below and let me know your experience with sore muscles!

Image credit goes to: Image courtesy of Sura Nualpradid at FreeDigitalPhotos.net


Why do my legs feel so heavy running?

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Why do my legs feel so heavy running?

Why do my legs feel heavy running?

Running legs feel like lead.

Likely it has to do with you overdoing running and your legs are tired, although there are other reasons for legs feeling heavy while running.

Your body learns running gradually while it goes through the stages of learning to run faster or longer.

My legs feel heavy when I run!

Your legs feel heavy when running…

  •  too fast too soon
  •  too many miles
  • running or working out every day

The feeling of having heavy legs is uncomfortable, having yours legs feel week when running, eventually you’re stopped in your tracks!

Other reasons for heavy legs running.

  • You do not properly warm up before running.
  • You don’t cool down and stretch from your the last run.
  • You went running after sitting at a desk all day without a good warmup.
  • You ran too fast the last run you ran.
  • You didn’t replenish your muscles with rest.
  • You didn’t replenish with protein rich foods after running for healing muscles.
  • You are overheated running wearing too many clothes.
  • The temperature is too hot to run.
  • You are dehydrated and not drinking enough throughout your day so when you run you feel stiff, heavy and maybe even cramped.
  • You run at high speeds too often or race too much.
  • You go running after sitting at a desk job all day or a long car ride.

Your diet could be causing you to have heavy legs running!

  • If you are dieting and not consuming enough calories, running is going to feel uncomfortable and you won’t have energy.
  • Diet pops, pre-made low-calorie dinners, sugary snacks and energy drinks with sugar or fake sweeteners are not good.
  • Most chemicals and unnatural ingredients added to packaged foods confuse and break down your body.

Make sure you eat…

  • Foods that are natural and grow from the ground are great for fueling your body.
  • Eat nutrient rich foods, then your body absorbs this good fuel for energy and healing.

Running in the wrong running shoes or hard running surfaces can make your legs feel heavy.

  • Go to a specialty store and get fitted for new shoes.
  • Look for wear on the bottom of shoes.
  • Try to run on softer surfaces like grass and trails.

You need to be intuitive and figure out when you are doing too much for youWhy do my legs feel so heavy running?r stage of running.

  • Listen to your body’s pains, take a step back and look at what you might be doing too much that’s bringing on these pains.

Your body is going to set up sign posts in the way of pain or the feeling of heavy legs running to let you know what it doesn’t like!

Why do my legs feel so heavy running? - What do I do about it?

Before you run:

  • do dynamic stretches 5 minutes before running.
  • walk 10 minutes before and after running.
  • do static stretches after running.
  • message legs with a foam roller or get a message.
  • cold bath or shower is good to arrange after a long run.

Always check with your doctor if heavy legs running persists.

Develop a good rapport with your doctor so he/she knows what activity or exercise you are doing. An underlying injury or condition needs to be looked at.

Please leave a comment in the section below if you’ve ever had that heavy leg running feeling while running or even walking.

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Learning to Run Again!

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Learn to be a Good Runner!

Read about 11 tips and learning to be a good runner… Read more…

The Act of Learning to Run

Why is learning to run is so important to your life?If you’ve even thought of running before, this article is for you. You could be the next somebody running a marathon even if you think… Read More…

5K Training For Beginners

If you are looking for a learn to program that has a comprehensive knowledge about running.
(This is a great program that comes all in…

 Get Fit and Learn to Run

All it takes is time and patience to get fit and learn to run!
Once you’ve got your mind set to exercise, this is when it’s time for you to learn to  run.
The Story of The Beginner Runner

You venture out of the house, only to find that it is difficult to run from house to house let alone … Read More

Long Distance Running Training for Beginners

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Long Distance Running Training For Beginners

So you’ve been running for 3 months now and you’ve decided you want to run longer distances…
Imagine…You… Running 10 kilometers or longer and feeling great!


When you’ve finished reading this post you will understand what kind of plan to look for while adding more mileage to your runs.
The road isn’t as long as you think it might be,
knowing a few rules before you start will give you a crystal clear vision on how you tackle distance training and even maybe running a marathon!
Learn distance running training for beginners

Following simple rules for long distance running training for beginners.

  1. you need to have a structured running training plan, with recovery days and cross training days so that your muscles rest and you get better performance
  2. the running training plan needs to emphasize training for a longer term period
  3. The training plan needs to be prioritized for the right age group, fitness level, and experience

 Let me explain…

A structured running training plan is so important because it focuses on your goals! You know what you want to achieve and what you have to do to achieve it. If you want to be able to run for an hour by next month and you’ve been running only a couple of weeks…

A good plan will tell you… “That’s not going to happen!”

A good plan has to be tried and tested so that you achieve optimal results. The plan will tell what days to run, how many days to run, what days not to run, and what days to cross train. Following the plan makes training for beginners easy and motivates you to upgrade when finished and move on to the next plan.

Long distance running training for beginners…

It should not be just long mileage training, but also gradual training that is long term. If you started a program that ends at the 6-week mark, it’s time to do the next program that goes another 6 weeks and so on. Some programs are in 12-week increments, it completely depends on what type of program you are doing. If you wanted to run for 1 hour and you are only able to run 30 minutes…

You need to find a 12 Week 10K Training Program that focuses on gradually running up to an hour or more. (10 Kilometers) I find the best long term running training programs are ones that are set up in increments through the year. (For example quarterly) As you progress to longer distances, expect that your plans for training will be for longer periods. (10 to 12 weeks)

A program that focuses on gradually running up to an hour or more. (10 Kilometers) I find the best long term running training programs are ones that are set up in increments through the year. (For example quarterly) As you progress to longer distances, expect that your plans for training will be for longer periods. (10 to 12 weeks)
Many of you are running in your 40s, 50s even 60s…

It’s never too late to start running.
One of the most important things I must emphasize is overload.

When a new runner is given a training plan and tries to run 10 Kilometers, it is important that experience, age, and fitness level be taken into account. A training plan for a 20 year will be slightly different than a training plan for a 50-year-old.  The older you are, this less jumping around you’ve done in the last 20 years! Your level of fitness will be different and you may have added health issues.

It’s exciting to move on to the next stage of running!
Yes, if you run and train for long distances you will be able to run 10Kilometers,  a half marathon, marathon or even ultra marathon, but always make sure that you have found a great plan that is good for you.

Remember to pay attention to what your body is telling you so that you can adjust your plans otherwise.

Please leave a comment in the section below and let me know what you think!

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