Tag Archives: run/walk program

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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It is time to Race

gilly No Comments

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!

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