Tag Archives: running

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?

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

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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!

Awesome Results for Great Posture Running!

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It’s important to have good posture running or walking,

because your body loves good posture!

Over the years your posture gets worn down from living with stress, not getting enough quality sleep and not consciously sitting or walking with good posture.

Our bodies become slumped!image

Learning good posture by getting active and learning to run through ChiRunning will change your running and daily living. ChiRunning helps to continually strengthening core muscles by developing the memory programed within you for good posture.

Your muscles, ligaments, bones and even your organs

function well with good posture!

The results for great posture are awesome!

  • muscles are not strained
  • ligaments are relaxed
  • bones are in alignment
  • organs are not compressed allowing proper functioning — good digestion, proper breathing and easier elimination

image

 

 Learn to walk first with awesome posture,

work it into running after.

  1. Stand with your feet shoulder length apart and lean.
  2. Lean slightly, but enough so that your heels are staying put.
  3. As soon as you are tempted to fall – take a step. You are learning how to walk again!

It may sound strange when I give you these instructions…

Visions of you literally tipping over and losing your balance.

It isn’t that way at all.

The lean is very slight, it is the gears to set your speed.

It will feel weird at first, nevertheless your body won’t take long to get used to this.

After all, this is a walking posture you were absolutely born with!

Danny Dreyer gives an awesome example of great posture walking – by taking us back to the past…

image

You may remember a lifeguard shout, “Walk!” when you ran by the pool.

Or a teacher at school yell, “No running in the halls!”

Your reaction to this:

You slowed down and walked really quick steps, but still tried to maintain a running Speed.

Slightly leaning forward at the ankles, quick short steps and eyes looking in front of you. Of course you would never look back because you didn’t want to be known as trouble.

 Learn good running posture today!

Why?

To get awesome results for great running tomorrow!

You taking stress off your knees, hips and lower back.

If you kept on running with the wrong posture, the strain or injuries would be never ending!

ChiRunning and ChiWalking are important for your well being preventing you from living a static life.

The first program I recommend whether you are a runner or a walker is the ChiWalking program.

Click on the link on the right to see programs available!

Please sign up and receive a Free 5K Program and Report on:

“The 10 Biggest Mistakes Beginner Runners Make”

Take a look at video 3 where Danny Dreyer from ChiLiving demonstrates this perfectly.

Let me know in the comments section if you think you’ve got good posture and if a program like this would help you.

Why choose a ChiRunning Program?

gilly 1 Comments

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?

 image

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.

Finding Time For Running

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Finding Time For Running Today

I can’t think of a better way to clear the mind than finding time for running in your life!finding time for running

Running is one of those sports you can take anywhere and a great way to clear your mind, but there are times when running is hard to position into your week. When you’ve got children, a husband, pets, a job and a house to run, running can be hard…


How do you find the time for running?

Running is truly my sport that I love and I’m sure many of you are feeling the same. There are weeks where I can’t find time for myself including finding time for running, so I dig through my schedule and focus on finding time for running. This is all so I can obtain a peace of mind and refocus in life.
Finding Time For Running

Here are 10 great ways to find time for running…

  1. Wake up 1 hour earlier in the morning and go for a morning run.
  2. Bring your running clothes to work and run home. If you commute or carpool run a couple of kilometers from your house, the subway station or bus.
  3. Run in the mall and then around the outside of the mall after shopping, Just make sure you wear your running attire that you just bought…
  4. Run for half your lunch. Run first and then eat the last 15 minutes after you’ve showered.
  5.   Save 1 day in the weekend and make it an appointment to do your long run. You won’t be available for anyone at this time.
  6.   Make a schedule on your calendar of the days you fit in for your week of running.
  7.   Choose your time wisely, instead of watching TV just go for a quick run!
  8. Carry clean running stuff where ever you go just in case you can find a spare moment to run.
  9.    Book and train for a 5K race, so you are motivated in finding time during the week to train.
  10.  If you’re feeling lazy start going for a walk and finish your last 20 minutes with a run/walk or run!

Back to top: Finding Time For Running

Related Posts:

What if I Miss A Day Running
Running Shoes For Beginner Runners

 

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.

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

Learn to be a Good Runner

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You can learn to be a good runner and sign up for my free newsletter and get juicy tips and motivation to keep you running!

 

Here are 11 tips you can learn to be a good runner.

  1. Wear shoes that  are meant for running and make sure that they are well fitted.
  2. Start your program at the beginning and work through it gradually. (Follow a plan.)
  3. Believe that you can do this and never mind any negative talk. (Do not compare yourself to others.)
  4. Eat balanced small meals through out your day for weight maintenance. (Try not to snack on foods that are high in saturated fat, sugar, and processed foods)
  5. Wear clothing that enhances your running program including good wicking clothes, weather proofing, and night reflector for safety.
  6. Use a watch that has a stop watch, mileage and pace indicator.
  7. Keep your program to every other day, so that you get ample rest days.
  8. Enroll in a 5K race to motivate you.
  9. Run where you love to run, and some. Add variety to your routes!
  10. Always have water close by or if you are going longer distances, (more than an hour) bring an energy drink.
  11. sMiLe

Please leave a comment and let me know if you have any more tips to add!

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