Tag Archives: walking

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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Tips on Eating When Learning to Run

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You will feel hungrier because you are active learning to run, please don’t overindulge.

  • During the run/walk or running program you burn between 150 to 200 calories every half hour, this doesn’t mean you can eat like crazy!
  • If you eat a chocolate bar, cheese and crackers and then pick while making dinner, even though it doesn’t seem like you are overindulging – you are! You will not lose weight running.
  • You need to be conscious of what you are feeding yourself. You’re not feeding it to your dog or baby, so don’t feed it to yourself!
  • Eat foods closest to their nature, like an orange instead of just orange juice or fruit juice.
  • Foods that are close to nature are better for you, they increase your metabolism.
  • When you eat foods packaged or processed, your body has a hard time recognizing  them. Hence you store more fat to compensate and your metabolism slows.
  • Think of your stomach the size of your fist and eat fist size portions.
  • Taking weight off will make you feel better and running will take on a whole new direction….
  • Boost you and your families health by serving 3 colors of vegetables or fruits during each meal!

Tell me what you think and/or how you’re keeping up with your good nutrition by posting in the comments section.

Learn more…

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!

gilly 23 comments

 

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?

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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?

 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.

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