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Learn to Run Today

gilly No Comments

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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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!

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