Tag Archives: run

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.

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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All I have to do is finish.

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So here I am frantically rushing to bed early on a Saturday night because I’m running my 3 and a half hour long scheduled run tomorrow and I’m thinking, “All I have to do is finish”.

I’m training for another 50K and I’m actually scared of  the length of time I have to run tomorrow. I’m usually really excited about long training runs and love the challenge!

All I have to do is finish.

These words  keep repeating in my head …

“All I have to do is finish.”

I’m not sure why I’m so nervous.

I’ve run 3 and a half hours before. This is part of the training I’ve done many times in the past and I’m used to it.

I have a hunch, though. I pushed too much training on myself this week too soon. 

Feeling tired.

I kind of played around with the training and made it harder …

Here’s the run down.

– The first day of the week was an easy 1-hour run.
– 2nd day was an easy 1 hour 15 minutes.
– 3rd day was an easy 1 hour 15 minutes in the morning and a faster hour and 15 minutes in the afternoon.
– the 4th day was the same, an hour and 15 minutes in the morning and afternoon, but a smidgen faster for both runs.

So now that all the weekday runs are done, I feel tired.

Too tired to run and worried I won’t be able to recuperate for Sunday.

To make it worse…

All I Have To Do Is Finish – Today I’m having my rest day and I can’t sit still! 

The Words “All I have to do is finish.” are unstoppable in my head.

I guess it is the side effect of doing a lot of running, feeling over-tired and having anxiety about tomorrow.

So I couldn’t make myself rest and spent the whole day busy.

  • Scooping wet heavy leaves off the pool cover.
  • Loading wood into basement and stacking.
  • Then working until dark to clear the trail by only using a saw… A saw I found in scrap. (That is another story for another time.)

I’m nervous and feeling like I may not be able to do the run tomorrow.
It’s worse than I remember training for my previous 50 K’s.All I have to do is finish

But really, all I have to do is finish and not worry about anything else.
Not even how fast I will go…

I can go at a snail’s pace for all I care.
I really don’t care.

Or do I?

OK, I think I really do care…

All I have to do is finish – 2 weeks ago, I enjoyed 2 and a half hours of running, it’s ONLY 1 more HOUR!

Only is a lonely word that does not explain what 60 minutes translates to.
3600 seconds.  That is 12600 seconds total.

It might actually be my age I’m worried about.

Am I scared of being one year older?
Am I scared I may die?
No, not really die, but feel awfully sick throughout my run and then feel like I’m going to die…

Maybe I won’t be able to finish!

I’m all about finishing.
I don’t like to leave things half done.
So I guess this is it, this is my struggle.
Now I know my struggle is the pressure I added to my training,  I’m worried about my age and I feel my own pressure in my mind to finish.

What I learned and the benefit of knowing this now…

I don’t have to do it fast!

I can go slow, I can walk, crawl and I can even take a few pictures and listen to some music.

I don’t have to be too serious.

I can make it into a play experience, instead of a working one.
Because really I can get there, I’ve trained for it thus far.

Next time.

  • I will not change a training schedule and make it harder. Training schedules are made for the very reason of  going through steps gradually when you train to prevent injury and/or burn-out

I hadn’t realized I wasn’t really ready for the changes I made with the schedule. I got a bit complacent and just thought I’d step things up a bit faster. It might even be a mistake and affect me down the line….

I can do this in any fashion I want because “All I have to do is finish”. I know I can now.

  • I changed my mindset and had it coincide with the verse in my head.

Thinking now … I positively know I can do this. I can run tomorrow any way I like because all I have to do is finish …”I got this!

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Please leave a comment in the section below and let me know what you do when your mind takes over.

Learn to Run Today

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Learn to Run Today!

Young or old it doesn’t matter when you start!


Learn to Run Today

This is a running program for beginners who want to learn to run today by gently starting from a run/walk program.

After 6 weeks you will be running 4 to 5 Kilometers

About 30 minutes of complete running!

By accomplishing goals and feeling healthier, you will love the freedom running brings to your life! Running and being active helps prevent diseases like obesity, degenerative maladies, and even cancer. That’s why learning to run today will give you the freedom to really know yourself and your potential!

 Let Go!



Learn to Run – Run/Walk Program!

Why do we start running using the run/walk method?

  •  An easy method to stick to in the beginning.
  •  The run/walk method is gentler on your body.
  •  Changes are gradual and gentler which helps motivate you and encourages you to be challenged.
  •  With both walking and running mixed it’s a positive activity for your health and fitness, eliminating stress and having you focus on what matters most in life.

Here’s a sneak preview!
This is what all Levels will do before and after run/walking.

  • Do warm up and cool down walk. 10min walk to start – 30 min run or run/walk – 10 to 15 min walk after.
  •  Make sure that you total is at least 40min.  This what it will look like. 10min walk – 20min run/walk – 10 to 15 min walk cool down.
  • Stretching helps your running program and prevents injury, so don’t  forget to stretch! You can find the best stretches here!

Get psyched learn to run today and sign up!

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Why do my legs feel so heavy running?

gilly 6 comments

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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5 Important Tips to Get YOU Out Running

gilly 4 comments

imageI want to present to you 5 important tips to get YOU out running and help you stay with your running or run/walking program!

{Please note the word [running] can also mean [walking] for YOU 🙂 }


1.    The 6 week Promise for Running or Run/Walking to a 5K

– First write a note to yourself about what promise you will give yourself for the 6 weeks.  It might be you promise to walk or run 3 days per week to get you to that 5K.
– Then Copy this promise and attach it to the inside of your wallet, on the bathroom mirror,  in front of the kitchen sink or on a door you use often.

Even the wall on the front of  the toilet is a great idea !

(You get the idea, I want You to see this all the time!)

This tip reminds you of your promise and maybe friends or family will join your challenge!

It takes about 21 days to build on a habit… If  you stay true to your promise, wonderful things happen to your body and that’s a promise!

2.    The Calendar to Keep You Running

– Grab a calendar or use your phone calendar app.
– On the Friday of every week, put the date and time you will exercise. This will be appointments you cannot break.
– Set reminders on your phone or hang your calendar where you will see it frequently.

(X) in red the days you have completed. This is one time in your life where the red (X) is positive!

3.    Bypassing the Negative Voice

There will be times when… you just don’t want to go for a run!

When you don’t feel like running or run/walking, that negative voice  can draw you in and tell you to skip your workout.  This could lead to a worse scenario of quitting all together. (Something we are trying to avoid!)

Know this is not your voice because you only want what is  good for YOU!

This is the voice that holds no truth or loyalty for you. As a matter a fact— it loves to see you fail!!!

Here’s a little secrete that works for me.
– Always have clothes you wear for exercising washed and in separate place.

– Take a few slow, but deep breaths and keep moving.  Head over to where your cloths are and get undressed.

– Close your eyes and visualize yourself out there.

–  Put your workout cloths on,  keep breathing slowly and go out that door!

This helps by bypassing the negative voice and gets you going on your mission. This works for me in training,  sometimes I have to get up at 5:30 in the morning! I’ve had times when it’s pouring rain, the wind is howling and it’s difficult to get out there!

I get out there and when I come back , I feel invincible!

—— On the Flip Side ——-
(It’s common to feel like you want to go, go, go…  And once you get into running – you feel tired, tired, tired!)

4.    How do you know you are running too much?

When you start any new activity, you will feel stiff and sore the first week or so. Give yourself this time to take it slow, gentle and easy. I can’t say this enough!

–  Make sure you spread your days apart, so there is time for building and healing those muscles. –  If you are still getting sore and feeling very tired, do not go exercising. – – Give your body 2 days rest.
–  Don’t try to catch up, just continue on. It does not matter if you miss a day or two because of feeling tired, it’s not going to change anything.
– If you are feeling sore and tired every week,  don’t stop! Take your time by slowing your pace, cut 10 minutes off each day and still stick to your schedule. You are lightening your exercise load.
You deserve to be treated gently!

Injuries happen…
Make sure you assess your soreness and if it doesn’t feel better, get it checked by your doctor. There could be an underlining problem that needs to be addressed. I can’t say this enough, always get a doctors pass on your health before you start ANY exercise.

5.    Good Shoes are Important for Running

If you don’t have the right shoes, injuries can happen. Go to your nearest sports specialty shoe store and tell the attendant you need a good running shoe or walking shoe. (if you’re just walking) Ask about the guarantee, Some places let you try the shoes for 30 days and if you are not satisfied, there are no questions asked and you are able to exchange them for another shoe!

I hope I’ve given you a good taste of what is to come, please click on The Running Manual link to find out more about what I’ll be releasing this next month!

Next post
I will review more juicy stuff from The Running Manual! coming soon!
Information about building mileage,  avoiding injuries, ONE Great Tip on knowing your foot type for your shoes and More on how to stay motivated!

Please feel free to ask any questions in the comments section or just let me know how you feel about your exercise program!

Why choose a ChiRunning Program?

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Why would you choose a

Chi Program?

There are many reasons for choosing a Chi program, the best reason is it positively changes your life!

Running and walking top the list as one of the most convenient and popular sports to keep you fit! Find a good running shoe, throw on a comfortable outfit and you’re out the door to better health!

Going out the door running has never been so easy!

Going out the door is easy if you are holding a good posture aligned throughout your body! But heading out and continually walking or running with poor posture is the number one reason we get uncomfortable and a huge reason for quitting!

Your Walking and Running Posture For ChiRunning

Our walking or running posture changes as we age because we are living tired and sometimes very stressful lives.

You Need To Pay Attention To Your Posture

As your life continues to keep you busy, you need to pay attention to how you are holding your posture. A slightly curved spine, a slump in the shoulders and cave in the chest make it difficult to do anything comfortably! Especially when it comes to your crucial breathing.

Why choose a ChiRunning Program?

Chi Running

Weight not distributed evenly causes injuries to joints and muscles.

Slumping through the shoulders and bending at the waist puts direct pressure on joints at the hip, knees, ankles and feet. If you walk or run with incorrect posture favoring one side of the body, over a period of time troubles come your way and injuries ensue.

ChiRunning starts out with walking and learning the correct postures for walking and running. By being aware and creating a balance in your posture and engaging your body in a harmonious position, you will feel the energy of life flow through you!

Why choose a ChiRunning Program?

See movement, the invisible energy force of the wind.

This Energy is your Chi!

Tapping into your invisible Chi energy makes movements simplistic, effortless and successful. The balance is there and you feel invigorated during and after the run or walk. Chi energy is like the wind, you can’t see it but you will feel it’s subtle force when using it.

Using Chi energy to move your body is all about putting the effort in, (checking in with yourself on movement learned) at the same time using centered energy (gravity) to move you forward.

Danny Dreyer says it best: When two complementary forces are interacting in a relatively good measure, there is a state of balance and centeredness.

Chi running and walking is engaging your body in a unified way, so you can run that 5K or go for that brisk walk feeling good! The parts of your body that are not meant to be used for big body movement are used properly and the workload is spread to the stronger parts of the body. this just means all parts are doing their rightful job.

Please click on the ChiLiving link to find out more!

Related Articles:

Awesome Results For Great Posture Running

Are You Run/Walking With Good Posture?

Running Headache

Please comment in the section below how you feel the ChiProgram would help you.

Following a plan and scheduling it through to the end…

gilly 19 comments

What is it that got me running 50K and seeing it through to the end?


Following a Plan and Scheduling

it’s all about making the goal date, using a plan, scheduling my time and holding myself to it.

This is something that I have found that makes life easier…

The Daily Schedule — It speaks to me every day!


Doing this helped me figure out when I have to work and when I get to play.

I love to run and really wanted to train and run this 50K.

There are free times in each day where I can do that. I had to figure out my schedule around my kids schooling, my home-business, my home life, regular house work and just regular living.

Life for me changed when I connected myself with my schedule. The schedule brings you to a smoother calmer living…You know what you are doing each day.

Now I can’t live without it!


If you are having problems trying to fit something that you love to do into your day.  Follow a plan and schedule it through to the end. You’ll be happy to see how much free time you really have!

if you are having problems getting your run/walk schedule off the ground, please sign up for my Newsletter!

Let me know in the comments section what you do for good planning and scheduling.

Learn to run a 5K in 6 weeks

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Learn To Run a 5K in 6 Weeks

The scenario may go like this…Learn To Run 5K in 6 Weeks You start running and feel good and you might even run 5 or 6 days a week. But when it all comes down to it you feel a bit lost on what direction or goals you’re moving towards.

How to train for a 5K race?

It ‘s not that hard, as a matter of fact, if you started training today, you could be running or run/walking your first 5K in 6 weeks.

“Learn to Run a 5K in 6 weeks”  – Here are 5 things to prepare you…

1. Find a race in your area and sign up. Don’t be afraid if you think you’re not ready because lots of 5K races involve walking. Make sure you look for a race that offers both.

2. Talk to your doctor first, so he/she can give you clearance on tackling this running adventure. Lots of people enter an exercise program without telling their doctor and then end up getting sidelined because of problems that could have been avoided. The doctor knows best! I especially recommend you get a check up if you are over 40 and have a history of health issues. Take a 5K program and you and your doctor can customize the program for your health.

Learn to run a 5K in 6 weeks

3. Check you running shoes and make sure they are not worn. Ask yourself some of these questions. How old are they? Do you use them just for running? Is it time to get a new pair? Running shoes that are old and worn will cause injuries.

4. Make a promise to yourself that you will maintain consistency. Write it down on a piece a paper and have it so you see it every day. X all the days you will run on a calendar that you use frequently. Tell friends and family what you plan to do.

5. Run with a partner or group to keep you motivated. Have another friend join in your journey and enter the race with you. The best part of running is being able to talk to someone about what you’ve accomplished and problems you need to change.

Please leave a comment in the section below if you’ve run a 5K and how it made you feel.

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Should You Stretch Before You Run?

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I really want to let you in about a great program so you understand the question,

Should you stretch before you run?”

There has been a lot of controversy lately about stretching before a running program and I really want to clear that up for you. Some people are convinced that stretching before you run can cause serious injury. This is far from the truth if stretching is done correctly.

Should you stretch before you run?

According to the Stretching Institute yes, but it depends on the kinds of stretches you do and when. There are two primary stretches…

Should You Stretch Before You Run

  1. The Static Stretch
  2. Dynamic Stretch

The Static Stretch 

Is when you are stay in one place and stretch and hold a certain muscle group without moving.

The Dynamic Stretch 

Is when you stretch a part of your body by moving from one place to another or moving a part of your body from one position to another. Although this may seem simple, there are also stretches within each of these categories that can make learning stretches quite challenging. Stretching is a very important part of the warm up and cool down stage of running if done correctly. You watch people around stretching and can learn some bad habits that can cause injury to your running. Learning to run or even being a long time runner needs the attention of stretching, because we lose our flexibility year after year. Not using stretching as part of your program can really hamper your performance.

If you want to learn more about Stretching I will leave this link to a great website… The Stretching Institute..

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Please leave a comment in the section below and let me know what stretches you do.


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