Tag Archives: race

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.

Your 12 Week 10K Training Program

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You also might like the articles: 
 Clear Running Goals and Plan 

Your 12 Week 10K Training Program  

Your 12 Week 10K training PlanWeek 1 
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run
  • Thursday Rest and Walk for 45min.
  • Saturday rest
  • Sunday is the long run 5.5K
Week 2


      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest
      • Sunday is the long run 6Km
Week 3
      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest 
      • Sunday is the long run 6.5Km
Week 4 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 6.5Km
Week 5
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 7Km
Week 6 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 7.5Km
Week 7 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8Km
Week 8 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 8Km
Week 9 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8.5Km
Week 10 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest
  • Sunday is the long run 9Km
Week 11
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 9.5Km
Week 12
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/Km run
  • Thursday Rest / Walk for 1hour
  • Friday a walk for 1hour
  • Saturday rest
Important Things to note:  
      • You can change your days around to
        suit your schedule. For example if you want to start your training program week on a
        Sunday and end it on a Saturday it is perfectly fine. 
      • On your rest days, pay attention to
        the way your body is feeling. If you are not able to cross-train,
        strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your
        body time to heal. Do not forget to stretch before and after!
      • On the walk days make sure your walk is leisurely. 
      • The long runs on Sunday should be
        slow…Map your run before you go out and train running without a watch. -Not
        knowing your pace will make the run more enjoyable knowing that you can
        go slow…
      • The two other running training days of the
        week, mix them up – run hills, a tempo runs, speed drills. Alternate
        weeks, example do not do hills two weeks in a row.
      • The week of the race, train gently and relax. 
      • Go to where the race is and get familiar with it by walking and/ running it. 
      • Figure out what you are going to wear for the 10k . 
      • Go over the 10K race in your head before hand. 
      • Ask yourself pertinent questions
        about the 10K race.  Example: When are going to speed up? How do I want to
        start? Are you going to walk some of the race or run/walk? If you
        trained with a friend are you going to run the whole race with your
        friend?
      •  Have a blast running your 10K and rest the next week with no running!

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It is time to Race

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It is time to race!

What a great way to stay motivated and work towards a goal.
There are some great run/walk races in Canada, the USA, and around the world. This could be very exciting for you!

Those of you that are advancing towards 30 minutes of continual running, sign up for a Running Race that is completely for running. Your ratio of confidence will be good, and you will have enjoyment and satisfaction!It Is Time To Race

If you are following the run/walk program continue to work towards this goal and Join a run/walk race instead!

A Good Run/Walk – It’s time to race…

Somewhere between a 2K and 5K would be the best race for YOU  to sign up for.

  •  Look for a race that starts sometime in October, so that you will have enough time to get prepared.

 A Few Questions to ask yourself…

  • Will you be running the whole race or will you doing it in intervals? (Example 5minute running and 1minute walking in run/walk intervals to the end.)
  • Will you be running the race with a friend?
  • Are you training for running faster?
  • Are you ready to get dedicated and run every week for at least 3 days/ week?

* These questions will help you decide what you want to do for your big race day!

Most races are for charity, this is good for you and the community. You get to be healthy and give out as a beginner training…

So lets talk about how to prepare:

  1. Start slow in a beginner training or running program, and always follow a beginner training program that is clear and you can understand.
  2. Make sure that you have a proper schedule for your workouts and you are leaving lots of room in the week for break days.
  3. Make sure if you are running or run/walking the race that you give yourself at least 6 to 8 weeks prior before you begin.
  4. Go visit the course you will be running before so that you have a good idea of what the course is like.
  5. Dress in layers if it is cold and wear well fitted running clothes if it is warm. If you have problems with your legs rubbing compression pants or shorts are great. Or try some sports gel.
  6. Bring water for the end of the race.
  7. Stretch . Here is some good information on stretching!
  8. Give yourself a pep talk, know that you are a beginner in training and be proud of yourself for doing this!
  9. Remember to smile and tell yourself that You Can Do It!
  10. You don’t have to run fast…Just finish!

Sign up!

Back to Top: It’s Time To Race

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