Tag Archives: running

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 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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Consistency Running

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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.


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.

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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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.

I Ran for Two Weeks Consistently!

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Here’s what I’m going to do for you.
– If you run for 3 days this week and next week (Sunday to Saturday) and you tell me about it here in the comments, I’ll automatically make out a Special Certificate for you!

A certificate that says…

“I completed 2 Consistent Weeks of Running!”unsplash12daysofrunning2weekchallenge

I really want you to get on the run and create consistency now.

Winter is coming and it can be the toughest
time of year to run! 

Little tidbit about me… {I run on the treadmill occasionally, but for the most part I take running out in the cold, wintry snow and wind!}

Believe it or not, I love the fresh cold air!

Keeping consistent running will create a beautiful, healthy body for you.

A body where you understand your limits and mindfully know when to push and when to hold back.

Running is so rewarding and I want you to feel the benefits of consistency today!

Believe in yourself!

Leave a comment below and let me know how it went and you will receive a certificate!

This is only good for the month of October/2016. (You don’t have to worry because I’ll be doing this again!)

If you showed up by surprise and want to get in on the action building consistency running, sign up for my Keep On Running Challenge!


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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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4 Reasons Why Running is Good for Your Body

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4 Reasons Why Running is Good for Your Body!4 Reasons Why Running is Good for Your Body - girls running

 Running helps to alleviate stress and depression.

     1.  You’ve probably fought to go running at the end of a tiring day, but you manage to dig deep and go. The surprising part is you are much happier on the return. The positive for you is you are a happier person for your body.

4 Reasons Why Running is Good For Your Body – You feel almost transformed in such a positive way!

This positive energy can last up to 12 to 24 hours! There’s a whole lot of good happening deep inside, rewarding you with the flow of this positive energy and sense of calm. Running creates a shield by releasing happy hormone endorphins which create a barrier against feelings of stress, low confidence and depression.

Why Running is good – Running helps to induce intelligence

2.  Aerobic exercise can help boost thinking.

Going for a run before you write a test could have you scoring higher marks. A long-term study (By Arthur Kramer, University of Illinois is man brain -4 reasons why running is good for you.a Professor of Psychology and Director of the Beckman Institute) showed… Adults that exercised aerobically consistently did better on cognitive tests! The part of the brain that goes through aging is spared and has more efficient brain processing than people who don’t exercise.  Kids also benefited from daily exercise helping increase stimulation to important brain mechanics producing a positive neurological impact. All the more reason to take your kids for a run or walk!


4 Reasons Why Running is Good for Your Body - Learn to Run and get rid of stress!Why Running is good for you – Running is a great problem solver.

3.  Have you ever gone running/(walking) and on the return have the answers to long sitting problems?

The part of your brain that’s on overdrive is actually able to rest and let the other part of your brain do the figuring out! This is easy for you because it happens to be the right side of your brain, the intuitive part that has all the answers. You are able to tap into the amazing. Try it… You will be pleasantly surprised.

Why Running is the best exercise – Running slows the aging
process in your body.

From your brain down to your toes, you are doing better!

Some of the positives for exercise while aging is better muscle tone, increased blood flow and 4 Reasons Why Running is Good for Your Bodyincreased cleansing breaths. This, in turn, helps you to process crystal clear information, maintain better posture and prevent degenerative diseases. So follow a plan doing some kind of exercise aerobically and consistently and sign up for my Learn to Run Program. All it takes is 3 days a week for 20 to 30 minutes!


I’d love to hear what you have to say, please comment below 😀

If you haven’t signed up to the learn to run program, do so today. You could be running a 5K in 6 weeks!

Click on this Learn to Run Link!

*Images: Group of women running in park – image courtesy of cooldesign – at FreeDigitalPhotos.net

Human Brain – Image courtesy of nenetus – at FreeDigitalPhotos.net*

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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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