The weather this summer has been very un-summery. We have had weeks and weeks of rain on the east coast of South Africa. Normally at this time of the year, as we near Christmas, we are sweltering in our tropical climate. We'd normally recline under a tree waiting for a gentle but balmy wind to re-align the sweat beads adorning our bodies. But this year has been positively British! Rain...and more rain.
However betwixt all of this, the odd memory of summer emerges - and we are all of a sudden treated to a sticky, humid 30C+ day. Today was one of those days.
The deep blue African sky is presided over by a glowing hot sun that seems to have awakened the earth below. Birds sing, butterflies dance on the warm thermals, and the iconic summer holiday "Christmas beetles" screech their song of joy.
And in this - we decide to go for a run. Now the first lesson is that if you are going to run on a hot day - do it early...Yeah, but it's holidays and sleeping in is part of the reward. So we finally hit the road at about 8:30am.
By this time the sun is well on its way to making its presence felt, and the heat is beginning to rise from the hot road surfaces. It's like be slowly roasted in a convection oven. But, nonetheless, in our eagerness to stem the broadening tide of the Christmas Girth, we set out.
The first 50 meters were not too bad - but by then we were hot - very hot. And then it was time for lessons. We have just completed, only about 4 weeks ago a marathon - so fitness should be no problem - but heat is.
As we set out with noble intentions of running 15kms - we soon discovered the wisdom of the Running Easy approach...an approach that enables us to run whenever and however we want. Our 15kms became 11kms and our normal 6:15 min/km became 7 min/km.
We needed this reminder - it's all about "Try Easier". The marvel of following an approach that says - "run within yourself", "run how you feel", "try easier not harder" - means you can adjust. You can run on hot days or cold days. You can run long distances or shorter distances. You can run fast or slow. It's because you are listening to your body.
So we walked the hills we'd normally run - we shortened the distance we'd planned- we ran slower than we normally would...just because we can.
And so even although it was so hot, we still had a great time - we still returned having loved our run.
So always remember - listen to your body - it knows what is best. Run so you love it, and you'll find that you love to run!
Yours in running easy
Craig
Get your free Running Easy book at http://bit.ly/FREEcourse
Tuesday, December 22, 2009
Wednesday, December 2, 2009
Have to...Love to
Nicky and I have just returned from an exhilarating 5km run in the rain. And while we were out there it struck me that we just love to run....
There are two key reasons people do things in life - have to or love to. This applies to everything from religion to sport.
When it comes to exercise, many people do it because they have to. The doctor has told them they only have 53.5 days to live unless they get fitter. Or their jeans have just split again courtesy of the over-ample waist. Whatever the reason, many people decide to take up running because they have to.
However, the problem with this approach is that it is not sustainable. Or if it is sustained it is with much anguish, determination and gritted teeth. Typically the slightest excuse is enough to abandon the running and revert to the old, more "pleasant" sedentary ways.
But when people are engaged in something they Love to do, it's totally different. You do not need to be encouraged to go out and watch a movie if you love to do it. There is no teeth gritting to go out and enjoy a sumptuous meal if you love your food. It's easy - because you love it.
So when it comes to running the most important thing is that you love to do it! But sadly many people approach it from the wrong way. I have to lose weight. I have to run faster. I have to get a Personal Best. I have to sweat more...no you don't!
The joy of the Running Easy approach is that you run because you love to. And why is it a joy? Because its not about trying harder - but trying easier. It's not about gritted teeth its about relaxed flow. Its not about your Personal Best time its about your best personal time.
So change your approach - learn to run easy and you'll find that you love to run. And if you love to run, you'll reach all your dreams and goals.
You have to love to!
For a Free 400pg book and Course on Running see http://bit.ly/FREEcourse
There are two key reasons people do things in life - have to or love to. This applies to everything from religion to sport.
When it comes to exercise, many people do it because they have to. The doctor has told them they only have 53.5 days to live unless they get fitter. Or their jeans have just split again courtesy of the over-ample waist. Whatever the reason, many people decide to take up running because they have to.
However, the problem with this approach is that it is not sustainable. Or if it is sustained it is with much anguish, determination and gritted teeth. Typically the slightest excuse is enough to abandon the running and revert to the old, more "pleasant" sedentary ways.
But when people are engaged in something they Love to do, it's totally different. You do not need to be encouraged to go out and watch a movie if you love to do it. There is no teeth gritting to go out and enjoy a sumptuous meal if you love your food. It's easy - because you love it.
So when it comes to running the most important thing is that you love to do it! But sadly many people approach it from the wrong way. I have to lose weight. I have to run faster. I have to get a Personal Best. I have to sweat more...no you don't!
The joy of the Running Easy approach is that you run because you love to. And why is it a joy? Because its not about trying harder - but trying easier. It's not about gritted teeth its about relaxed flow. Its not about your Personal Best time its about your best personal time.
So change your approach - learn to run easy and you'll find that you love to run. And if you love to run, you'll reach all your dreams and goals.
You have to love to!
For a Free 400pg book and Course on Running see http://bit.ly/FREEcourse
Sunday, November 29, 2009
Hey, See This! FREE Running course (only for Dec 09) Incl. 400pg book. The most FUN way to get FIT. See http://bit.ly/FREEcourse
Tuesday, September 1, 2009
If you're starting out or trying to get to the next level, surround yourself with people who keep you motivated and energized - people who inspire you to achieve your best every day. When you do this, you can't lose.
Anthony Famiglietti, two-time Olympian in the steeplechase and two-time national 5-K champion
Running the Easy way go to http://ping.fm/PwoSe
Anthony Famiglietti, two-time Olympian in the steeplechase and two-time national 5-K champion
Running the Easy way go to http://ping.fm/PwoSe
Saturday, August 15, 2009
Friday, August 14, 2009
Wednesday, August 12, 2009
Tuesday, August 11, 2009
10 reasons why women should run
1. Running is the most efficient path to cardiovascular fitness . 30 minutes a day, four days a week will lead to a high level of fitness in the shortest possible time. Studies have shown that regular running can also reduce the risk of osteoporosis, breast cancer and diabetes and cut the risk of a heart attack in half for post-menopausal women.
2. Running is the most accessible of aerobic sports. No matter where you live an ideal area for running is almost always close by. There's no need to splash out on expensive membership fees, you don't need a team to participate and you don't need to worry about technical equipment.
3. Running is cheap and easy to learn. All you need is a good pair of running shoes and decent clothing. There's even specially designed bras available for your comfort.
4. Running is the best method of stress reduction on the market. With more and more women taking on professional and senior roles within companies, 30 minutes of running works wonders in decreasing the stresses of the day.
5. Running can help ease women's menstrual tension.
6. Running is an excellent component of any weight control programme.
7. Running is a flexible method of training. You can run at your own pace, with or without company, at whatever time of day that suits you.
8. Running increases your overall sense of well-being. Fitness, self-esteem and confidence all increase with exercise.
9. Running is for families and individuals of all ages. There are running programmes for kids, women-only races and events for families. You can even run with your babies thanks to the baby jogger!
10. Running is a great social activity. Millions of people already run for health, fun, fitness and competition and there are running clubs in almost every community in the country.
Marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” International Online Running Club. They understand whether you jogging or running you want it to be great! Training must be easy for it to be sustainable. To Run and train for a 5k, 10k, Half or Full Marathon especially if you a beginner in training, you need a good program or schedule to help you achieve your goal successfully. If you looking for running advice for beginners from running your 1st 5k to running your 1st Marathon visit them at http://ping.fm/xSW19
2. Running is the most accessible of aerobic sports. No matter where you live an ideal area for running is almost always close by. There's no need to splash out on expensive membership fees, you don't need a team to participate and you don't need to worry about technical equipment.
3. Running is cheap and easy to learn. All you need is a good pair of running shoes and decent clothing. There's even specially designed bras available for your comfort.
4. Running is the best method of stress reduction on the market. With more and more women taking on professional and senior roles within companies, 30 minutes of running works wonders in decreasing the stresses of the day.
5. Running can help ease women's menstrual tension.
6. Running is an excellent component of any weight control programme.
7. Running is a flexible method of training. You can run at your own pace, with or without company, at whatever time of day that suits you.
8. Running increases your overall sense of well-being. Fitness, self-esteem and confidence all increase with exercise.
9. Running is for families and individuals of all ages. There are running programmes for kids, women-only races and events for families. You can even run with your babies thanks to the baby jogger!
10. Running is a great social activity. Millions of people already run for health, fun, fitness and competition and there are running clubs in almost every community in the country.
Marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” International Online Running Club. They understand whether you jogging or running you want it to be great! Training must be easy for it to be sustainable. To Run and train for a 5k, 10k, Half or Full Marathon especially if you a beginner in training, you need a good program or schedule to help you achieve your goal successfully. If you looking for running advice for beginners from running your 1st 5k to running your 1st Marathon visit them at http://ping.fm/xSW19
Friday, August 7, 2009
Running Gear - Did you Know Your Running Shoe Size is Different to Your Normal Shoe Size
This is something that people often make a mistake with. Choosing a running shoe size is not the same as choosing a normal pair of shoes. Typically the rule of thumb is that you should choose a pair of shoes that is between 1 and 2 sizes larger than your normal shoe size. The reason for this is that when you run longer distances your feet expand and you do not want your toes to start hitting the front of your shoe. Also when you run downhills there is a tendency for your toes to hit the front of the shoe. Again, this is not a real issue when you are only running a few kilometers, but it will hurt after several hours.
Making sure you selected the correct running shoe
When you think you have found the correct pair of running shoes for your running style, try them on. Then force your foot to the back of the shoe and make sure there is at least a thumb-width gap ("rule of thumb") between your longest toe and the front of the shoe. Note that your longest toe may not be your big toe - it just depends on what extraordinary toe configuration you were blessed with.
Make sure you put both pairs of shoes on as often one foot is slightly larger than the other. If you are happy that the shoes are the right type of shoe and the right size, you are ready to take a jog around the shop. Know for sure that if something bothers you while you take a quick jog around the shop it is going to be painful after 4 hours of running. So if there is anything you don’t like, give the shoes back and find another pair. Don't fall for the sales talk that "don't worry that will go away." Nothing goes away it just gets worse the longer you run. The reason there are so may shoe manufacturers is that different shoes suit different people. Nike, Adidas, Reebok, Saucony, Asics and on and on all produce Stability shoes, Motion control shoes and Cushioned shoes. So if one type does not feel just perfect, try another.
Shoes are not like cars - you don’t need to run them in. They will soften a little, but they are designed to feel comfortable out of the box. Do not ignore some niggling thing with the shoe, thinking it will get better. If there is anything you are not happy with rather change the shoe - it will be worth it. If however everything seems good, then you have most likely got a great pair of shoes that are going to be your friend on the journey we are going to undertake together.
Marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” International Online Running Club. They understand whether you jogging or running you want it to be great! Training must be easy for it to be sustainable. To Run and train for a 5k, 10k, Half or Full Marathon especially if you a beginner in training, you need a good program or schedule to help you with your training and make your goal achievable. If you looking for running advice for beginners from 1st 5k to 1st Marathon visit them at http://ping.fm/C6Tgd
Making sure you selected the correct running shoe
When you think you have found the correct pair of running shoes for your running style, try them on. Then force your foot to the back of the shoe and make sure there is at least a thumb-width gap ("rule of thumb") between your longest toe and the front of the shoe. Note that your longest toe may not be your big toe - it just depends on what extraordinary toe configuration you were blessed with.
Make sure you put both pairs of shoes on as often one foot is slightly larger than the other. If you are happy that the shoes are the right type of shoe and the right size, you are ready to take a jog around the shop. Know for sure that if something bothers you while you take a quick jog around the shop it is going to be painful after 4 hours of running. So if there is anything you don’t like, give the shoes back and find another pair. Don't fall for the sales talk that "don't worry that will go away." Nothing goes away it just gets worse the longer you run. The reason there are so may shoe manufacturers is that different shoes suit different people. Nike, Adidas, Reebok, Saucony, Asics and on and on all produce Stability shoes, Motion control shoes and Cushioned shoes. So if one type does not feel just perfect, try another.
Shoes are not like cars - you don’t need to run them in. They will soften a little, but they are designed to feel comfortable out of the box. Do not ignore some niggling thing with the shoe, thinking it will get better. If there is anything you are not happy with rather change the shoe - it will be worth it. If however everything seems good, then you have most likely got a great pair of shoes that are going to be your friend on the journey we are going to undertake together.
Marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” International Online Running Club. They understand whether you jogging or running you want it to be great! Training must be easy for it to be sustainable. To Run and train for a 5k, 10k, Half or Full Marathon especially if you a beginner in training, you need a good program or schedule to help you with your training and make your goal achievable. If you looking for running advice for beginners from 1st 5k to 1st Marathon visit them at http://ping.fm/C6Tgd
Monday, August 3, 2009
Running Gear - Running Tips for Choosing the Correct Running Shoe
Choosing running shoes is not simply about choosing the one that makes you look good - as tempting as this may be for some. You will look amazing when you finish your first half or full marathon, you won’t need your shoes to make you look good! There are essentially 3 types of foot strike, and there are 3 main types of shoes .
1. Stability Shoes - These are suited for people who have a normal arch, in other words they have neutral pronation. They provide moderate control over the roll of the foot and simply help cushion the impact.
2. Motion Control Shoes - These shoes are for people who have a flat arch and hence over-pronate. These shoes provide high stability and try and decrease the amount the foot rolls inward. Typically these shoes have a hard inner edge on the sole.
3. Cushioned (Neutral) Shoes - These shoes are for people who have a high arch. Typically these people under pronate so the shoe must not provide stability but rather try help absorb impact from the inefficient foot strike.
If you've finally found the pair that seems good, then you are nearly done. Make sure that the shop you are buying your shoe from has a policy to allow you to return the shoes within the next week or so if they don’t seem suitable. Take the shoes out to meet the road. As soon as you can, go out for a run with your new pair of shoes. While you are running try and be aware of how they feel. They are new so they may feel different but there should be no places that seem to rub, or strange protrusions that are poking your foot.
Most shoes should last you for about 1000km (600mi), so the pair you buy now will see you comfortably through a 5 mile, half marathon and full marathon training program
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/AraAa
1. Stability Shoes - These are suited for people who have a normal arch, in other words they have neutral pronation. They provide moderate control over the roll of the foot and simply help cushion the impact.
2. Motion Control Shoes - These shoes are for people who have a flat arch and hence over-pronate. These shoes provide high stability and try and decrease the amount the foot rolls inward. Typically these shoes have a hard inner edge on the sole.
3. Cushioned (Neutral) Shoes - These shoes are for people who have a high arch. Typically these people under pronate so the shoe must not provide stability but rather try help absorb impact from the inefficient foot strike.
If you've finally found the pair that seems good, then you are nearly done. Make sure that the shop you are buying your shoe from has a policy to allow you to return the shoes within the next week or so if they don’t seem suitable. Take the shoes out to meet the road. As soon as you can, go out for a run with your new pair of shoes. While you are running try and be aware of how they feel. They are new so they may feel different but there should be no places that seem to rub, or strange protrusions that are poking your foot.
Most shoes should last you for about 1000km (600mi), so the pair you buy now will see you comfortably through a 5 mile, half marathon and full marathon training program
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/AraAa
Wednesday, July 29, 2009
How to Run so That it?s Fun, You Feel Great and You Receive Optimal Health and Fitness?
It’s often quite daunting once you’ve made the decision to start running to get fit and lose some weight. There are so many running programs and advice out there you’re not quite sure which way to turn or whose advice to follow. Many running programs seem pretty full on and exhausting to follow. Don’t be surprised to find programs that have your running six days a week with cross training in between. And you thought getting fit was going to be easy. But don’t despair. You have made the right decision, it’s important to follow the right program depending on what your goal is.
There are two camps when it comes to running - Racers and Runners.
Racers are people who are concerned about things like time, speed, pace, personal bests and trying harder.
Runners are people who are concerned about things like experience, fun, enjoyment, exhilaration and trying easier.
A runner who runs easy is someone who runs because it is a lifestyle choice. A runner runs because they enjoy it, they enjoy feeling fit, they enjoy being outdoors, they love the endorphin rush running gives them, they love the exhilaration, they enjoy the camaraderie, and the bottom line is they just love it. A runner who runs easy unlike a racer is not concerned with how fast they went, or whom they beat or what their pace was - the thrill and exhilaration is simply running. It's about running easy.
So, what is the Running Easy philosophy?
The most fundamental principle of the Running Easy approach is-
Throw away your watch
Hold on, before you toss that expensive watch away! You can have a watch, however the important thing is to not worry about time. When you run easy you are not concerned about how fast you run, what your pace is etc. This is the most fundamental principle of a runner, as compared to a racer. You have to forget about time. The only time you are interested in is a Fun Time.
And the magical thing is when you run at a pace that is easy and manageable for you, this is the perfect pace for achieving optimal health, weight loss, and fitness and for feeling good. So running easy is an all round winning formula!
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/zic3o
There are two camps when it comes to running - Racers and Runners.
Racers are people who are concerned about things like time, speed, pace, personal bests and trying harder.
Runners are people who are concerned about things like experience, fun, enjoyment, exhilaration and trying easier.
A runner who runs easy is someone who runs because it is a lifestyle choice. A runner runs because they enjoy it, they enjoy feeling fit, they enjoy being outdoors, they love the endorphin rush running gives them, they love the exhilaration, they enjoy the camaraderie, and the bottom line is they just love it. A runner who runs easy unlike a racer is not concerned with how fast they went, or whom they beat or what their pace was - the thrill and exhilaration is simply running. It's about running easy.
So, what is the Running Easy philosophy?
The most fundamental principle of the Running Easy approach is-
Throw away your watch
Hold on, before you toss that expensive watch away! You can have a watch, however the important thing is to not worry about time. When you run easy you are not concerned about how fast you run, what your pace is etc. This is the most fundamental principle of a runner, as compared to a racer. You have to forget about time. The only time you are interested in is a Fun Time.
And the magical thing is when you run at a pace that is easy and manageable for you, this is the perfect pace for achieving optimal health, weight loss, and fitness and for feeling good. So running easy is an all round winning formula!
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/zic3o
Half or Full Marathon Training - Are you Following a Running Program With Your Running and Training Philosophy
There are two camps when training for your 1st half or full marathon - Racers and Runners.
Racers are people who are concerned about things like time, speed, pace, personal bests, trying harder.
Runners are people who are concerned about things like experience, fun, enjoyment, exhilaration, trying easier.
As you can see there is a fundamental difference in these two approaches. And the different philosophies result in fundamental differences in the approach to running .
Most running programs are actually racing programs designed by racers. You will often find that top athletes have designed them, and what is the common factor of top athletes? Time. They are top because they were the best. They ran the fastest, they had the best time. And so this philosophy pervades all of their advice, all of their training programs. The training program will have sections dealing with "pace", "improving your speed", "achieving your personal best", "racing faster", "speed work", "fartleks" (yeah we know that sounds bad but it is a real running term that means speed play).
But there is another way and another philosophy and its called running easy. This is different to racers and it is also different to jogging, which if you training for a half or full marathon you move beyond. Jogging is what you see people doing at the park with the dog. Joggers are those people who casually toy with running. They run a few kilometers every now and then, but nothing more than that. Often they know very little about running, and in fact often spend most of their life struggling to develop the core cardio fitness and never moving beyond that zone. However once you start training for your 1st half or full marathon you are no longer a jogger - you are now a runner.
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/s3s61
Racers are people who are concerned about things like time, speed, pace, personal bests, trying harder.
Runners are people who are concerned about things like experience, fun, enjoyment, exhilaration, trying easier.
As you can see there is a fundamental difference in these two approaches. And the different philosophies result in fundamental differences in the approach to running .
Most running programs are actually racing programs designed by racers. You will often find that top athletes have designed them, and what is the common factor of top athletes? Time. They are top because they were the best. They ran the fastest, they had the best time. And so this philosophy pervades all of their advice, all of their training programs. The training program will have sections dealing with "pace", "improving your speed", "achieving your personal best", "racing faster", "speed work", "fartleks" (yeah we know that sounds bad but it is a real running term that means speed play).
But there is another way and another philosophy and its called running easy. This is different to racers and it is also different to jogging, which if you training for a half or full marathon you move beyond. Jogging is what you see people doing at the park with the dog. Joggers are those people who casually toy with running. They run a few kilometers every now and then, but nothing more than that. Often they know very little about running, and in fact often spend most of their life struggling to develop the core cardio fitness and never moving beyond that zone. However once you start training for your 1st half or full marathon you are no longer a jogger - you are now a runner.
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/s3s61
Monday, July 27, 2009
Running or Jogging: Why Its Easier for a Fit Person to Run a Marathon than an Unfit Person to Run 1km.
There are 2 main parts to fitness - well actually there are 5 parts - Cardiorespiratory, Muscular strength, Muscular endurance, Physical flexibility, Body composition - but we need to keep this simple and useful. You're not going to be jogging along the road thinking about the crossover point between your cardiorespiratory gain and body composition. More likely you're puffing and wheezing and got sore muscles. But you could simplify it down to two elements;
- Cardio Fitness - that's the huffing part.
- Structural Fitness - that's the aching parts.
Cardio fitness is to do with the fitness of your heart and lungs - essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.
Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.
It is a lack of Cardio fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. "Hang! I'm huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a half or full marathon!" The hardest part of training is developing the cardio fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of a half or full marathon training program (assuming you started with the required 5km (3 mile) core fitness the cardio fitness required by most marathon training programs issues will be minimal.
By the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier, making running a marathon or half marathon much easier than what most non-runners are led to believe.
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/Wn4AH
- Cardio Fitness - that's the huffing part.
- Structural Fitness - that's the aching parts.
Cardio fitness is to do with the fitness of your heart and lungs - essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.
Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.
It is a lack of Cardio fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. "Hang! I'm huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a half or full marathon!" The hardest part of training is developing the cardio fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of a half or full marathon training program (assuming you started with the required 5km (3 mile) core fitness the cardio fitness required by most marathon training programs issues will be minimal.
By the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier, making running a marathon or half marathon much easier than what most non-runners are led to believe.
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/Wn4AH
Running Qoute
Remember that if you don't go to the starting line, you will never view the whole course with all its possibilities. And you will certainly never see the glories of the finish line.
Amby Burfoot, The Runner's Guide to the Meaning of Life
I Can Run A Marathon is a free social running network that has forums for questions and answers, running tips, your own personal page, a free 5 km(3 mile) training program and much more
Subscribe at http://ping.fm/zTbY9
Amby Burfoot, The Runner's Guide to the Meaning of Life
I Can Run A Marathon is a free social running network that has forums for questions and answers, running tips, your own personal page, a free 5 km(3 mile) training program and much more
Subscribe at http://ping.fm/zTbY9
Running and Jogging - How Does your Body get Fit When Training ?
When training for a 5 mile, half or full marathon our bodies gradually get fitter and fitter until we ready to reach our goal. However to achieve optimal fitness our bodies need rest. Exercise (exertion) needs to be balanced with rest. This includes good sleep patterns plus days of less (or no) exercise.
It is during the rest days that the body recharges, repairs and heals itself. Typically, this repair is not simply to restore the body to its former state but to move it to an even stronger state. Our bodies are absolutely amazing. Once our body is put under strain it says "What! What was that all about? You must be kidding me. That pain, that panting. You sure gave me a good whipping." And so our amazing bodies get to work to repair the damage. But not only do they repair the damage, they also don’t want to go through that experience again so they say "Right cells....this body owner sure gave it to us. Well, we're not going to be caught off guard like that again. We need extra reinforcements. We need stronger muscles. Bigger heart....Go do it!"
And that is exactly what happens. The heart gets stronger, the muscles get stronger - you get fitter. And so fitness develops during these rest periods.
So would running only 4 times a week be enough in order to successfully complete a 5 mile, half or full Marathon?
The answer is a resounding Yes! As this allows you one day off after each day of exercise to rest, recover, grow stronger - to get FIT! Four day programs are designed to give you the optimal balance between developing your cardio fitness and structural fitness.
Especially when you train for your marathon using a “Running Easy” approach.
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/R1J9K
It is during the rest days that the body recharges, repairs and heals itself. Typically, this repair is not simply to restore the body to its former state but to move it to an even stronger state. Our bodies are absolutely amazing. Once our body is put under strain it says "What! What was that all about? You must be kidding me. That pain, that panting. You sure gave me a good whipping." And so our amazing bodies get to work to repair the damage. But not only do they repair the damage, they also don’t want to go through that experience again so they say "Right cells....this body owner sure gave it to us. Well, we're not going to be caught off guard like that again. We need extra reinforcements. We need stronger muscles. Bigger heart....Go do it!"
And that is exactly what happens. The heart gets stronger, the muscles get stronger - you get fitter. And so fitness develops during these rest periods.
So would running only 4 times a week be enough in order to successfully complete a 5 mile, half or full Marathon?
The answer is a resounding Yes! As this allows you one day off after each day of exercise to rest, recover, grow stronger - to get FIT! Four day programs are designed to give you the optimal balance between developing your cardio fitness and structural fitness.
Especially when you train for your marathon using a “Running Easy” approach.
Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/R1J9K
Friday, July 24, 2009
Marathon Running ? Running your 1st Marathon, Make This Your Goal and Achieve the Extraordinary
"Well done on completing your first Marathon!" words that to many seem like a distant dream, a far-off vision, but once you have made a decision to run a marathon. You have joined a program. You have joined a group of people who are all determined to try and reach the same goal your vision becomes a reality
Although it seems like it is a far-off goal -you will get there, just stick with the program, stick with a group, and you will experience the indescribable joy of completing your first marathon - when these 7 words will not simply be words but a huge sense of achievement, smothered in amazing emotions!
Available statistics report that only 1% of people in the USA have run a marathon. This is likely even lower in other countries. So your decision to run your 1st marathon and successfully achieve this goal would put you amongst a very small minority of the population. Yet, the reason so few people have done it is not because it is impossible, but rather that too many people simply don't believe that they are capable of the extraordinary.
As you know there are many, many people in the world who have great plans, who dream of doing extraordinary things - but so many never do anything about it. You are not one of them. Once you’ve made a decision to run a marathon you start pursuing what may feel like a huge and unachievable goal. It will be a huge goal and you may doubt yourself. Others will certainly doubt you. But whatever happens, if you just stick with the plan, accept help along the way, share your thoughts, doubts, insights, and joys with the other runners - you WILL run your first marathon. You WILL experience the extraordinary in you
www.icanrunamarathon.com
Although it seems like it is a far-off goal -you will get there, just stick with the program, stick with a group, and you will experience the indescribable joy of completing your first marathon - when these 7 words will not simply be words but a huge sense of achievement, smothered in amazing emotions!
Available statistics report that only 1% of people in the USA have run a marathon. This is likely even lower in other countries. So your decision to run your 1st marathon and successfully achieve this goal would put you amongst a very small minority of the population. Yet, the reason so few people have done it is not because it is impossible, but rather that too many people simply don't believe that they are capable of the extraordinary.
As you know there are many, many people in the world who have great plans, who dream of doing extraordinary things - but so many never do anything about it. You are not one of them. Once you’ve made a decision to run a marathon you start pursuing what may feel like a huge and unachievable goal. It will be a huge goal and you may doubt yourself. Others will certainly doubt you. But whatever happens, if you just stick with the plan, accept help along the way, share your thoughts, doubts, insights, and joys with the other runners - you WILL run your first marathon. You WILL experience the extraordinary in you
www.icanrunamarathon.com
Friday, July 10, 2009
I've just enjoyed a great cross-country skiing experience without snow :-) That's what it's like when you focus on gliding when you run - http://ping.fm/UXaVK
Thursday, July 9, 2009
Running Easy - A Fun Approach
It's a different approach, and it's called "Running Easy". Our whole philosophy is around "Running Easy", and central to this is that it is all about having a fun time - something that is not usually associated with running and getting fit.
Most running programs are about Running Hard - hurting your body so you can get fit. It's the old adage "No Pain No Gain". Unfortunately these programs are physically and psychologically traumatizing. After seeing that you need to run 15 times a week, cross train an additional 37 times and then do hill training, temp training, fartleks and other rude sounding things - it is little wonder people either give up or head to the psychiatrist for PRSD (post reading-fitness-program stress disorder).
Running Easy is all about running easy- it's about running in the zone where both your body and mind are happy. Besides the science which proves that this is the only zone where you lose weight, get fit, increase immunity and experience the runners high - it is also the best approach to keeping up with your fitness. Most people drop out of running programs or fitness programs because the only reason they're doing them is to lose weight or get fitter. But when the program itself is fun, enjoyable, makes you feel fantastic PLUS you get fit, lose weight, get healthier and feel great - then you'd never give it up.
It's sort of like the pizza and movie program of fitness. Imagine if eating pizzas and watching movies also made you fit, healthy, and slimmer. Well - it doesn't but Running Easy does. Once you get into it, understand the philosophy and approach, we guarantee you'll enjoy it more than pizzas and movies. You'll love your running, and the fitness, weight loss, health improvement and great feeling will just be extras! Now that is something to look forward to.
So, if you are "knuckle-dragging-densely-boned" (quote from one of our members) then no worries! You can still Run Easy. First up listen to the Head Coach, and that is not us or the program, it is your body. It's the first to tell you how to train. So if you've joined this group because you're huffing, feeling overweight, getting tired etc, you are already listening to your body - the Head Coach. It's telling you it does not want to feel like this for the remaining 60 years! And I agree with your body - it is really clever.
Now as you train you need to continue to listen to it. That means that when you run, if your body screams at you, then you're Running Hard - so try Running Easy. If you start running a hill and halfway up you are panting like a Greco-Roman wrestler then listen and walk. If you are walking and feel you have extra energy then start a slow jog. That's what Running Easy is about. It's about listening to your body. It's not rocket-science, but amazingly most people don't follow this approach.
Just keep listening to the Head Coach - your body. We will be the Assistant Coach and give suggested programs, schedules, advice etc. But if the Head Coach says "too fast" then Head Coach is right.
Don't be surprised that getting fit and losing weight is "not supposed to hurt" (a surprise one member expressed). We know that most programs are based on the "no pain no gain" Running Harder approach. However with Running Easy, if you are not aching like a Burmese frog caught in the spokes of a bicycle, then something must be wrong.
Running Easy is about letting your body tell you how you're going. You slowly increase, as you feel stronger and fitter. Now, there will be some pain - your muscles will get stiff and sore as your body responds to you putting it under stress. That is part of getting fit. However if you're feeling like the Burmese frog all the time, then you're Running Hard - ease off, listen, Run Easy and you'll benefit more.
So follow the programs we suggest. Listen to your Head Coach (your body who will let you know how things are going in no uncertain terms. Running too much, and Running hard is based on pseudo-science that makes you think that running makes you fit! It doesn't. In fact when you run your body is being broken down. You get fit when you rest. Your body responds to the strain you put it under and then strengthens. So if you don't rest enough, and simply keep increasing your mileage you will break your body (and your mind) and you will get injuries, and possibly even get sick.
So follow what we say in the program. We have built in rest days and the distance goes up and down. Overall it will increase, but this is done slowly so that the Head Coach does not get upset. Watch our posts and programs as we load them here. It will transform your life as you experience the benefits of Running Easy - Fitness, Weight Loss, Improved Health, and a Great Feeling - and you'll enjoy doing it!
Look Good - Feel Great
Yours in Running Easy
Craig & Nicky
Most running programs are about Running Hard - hurting your body so you can get fit. It's the old adage "No Pain No Gain". Unfortunately these programs are physically and psychologically traumatizing. After seeing that you need to run 15 times a week, cross train an additional 37 times and then do hill training, temp training, fartleks and other rude sounding things - it is little wonder people either give up or head to the psychiatrist for PRSD (post reading-fitness-program stress disorder).
Running Easy is all about running easy- it's about running in the zone where both your body and mind are happy. Besides the science which proves that this is the only zone where you lose weight, get fit, increase immunity and experience the runners high - it is also the best approach to keeping up with your fitness. Most people drop out of running programs or fitness programs because the only reason they're doing them is to lose weight or get fitter. But when the program itself is fun, enjoyable, makes you feel fantastic PLUS you get fit, lose weight, get healthier and feel great - then you'd never give it up.
It's sort of like the pizza and movie program of fitness. Imagine if eating pizzas and watching movies also made you fit, healthy, and slimmer. Well - it doesn't but Running Easy does. Once you get into it, understand the philosophy and approach, we guarantee you'll enjoy it more than pizzas and movies. You'll love your running, and the fitness, weight loss, health improvement and great feeling will just be extras! Now that is something to look forward to.
So, if you are "knuckle-dragging-densely-boned" (quote from one of our members) then no worries! You can still Run Easy. First up listen to the Head Coach, and that is not us or the program, it is your body. It's the first to tell you how to train. So if you've joined this group because you're huffing, feeling overweight, getting tired etc, you are already listening to your body - the Head Coach. It's telling you it does not want to feel like this for the remaining 60 years! And I agree with your body - it is really clever.
Now as you train you need to continue to listen to it. That means that when you run, if your body screams at you, then you're Running Hard - so try Running Easy. If you start running a hill and halfway up you are panting like a Greco-Roman wrestler then listen and walk. If you are walking and feel you have extra energy then start a slow jog. That's what Running Easy is about. It's about listening to your body. It's not rocket-science, but amazingly most people don't follow this approach.
Just keep listening to the Head Coach - your body. We will be the Assistant Coach and give suggested programs, schedules, advice etc. But if the Head Coach says "too fast" then Head Coach is right.
Don't be surprised that getting fit and losing weight is "not supposed to hurt" (a surprise one member expressed). We know that most programs are based on the "no pain no gain" Running Harder approach. However with Running Easy, if you are not aching like a Burmese frog caught in the spokes of a bicycle, then something must be wrong.
Running Easy is about letting your body tell you how you're going. You slowly increase, as you feel stronger and fitter. Now, there will be some pain - your muscles will get stiff and sore as your body responds to you putting it under stress. That is part of getting fit. However if you're feeling like the Burmese frog all the time, then you're Running Hard - ease off, listen, Run Easy and you'll benefit more.
So follow the programs we suggest. Listen to your Head Coach (your body who will let you know how things are going in no uncertain terms. Running too much, and Running hard is based on pseudo-science that makes you think that running makes you fit! It doesn't. In fact when you run your body is being broken down. You get fit when you rest. Your body responds to the strain you put it under and then strengthens. So if you don't rest enough, and simply keep increasing your mileage you will break your body (and your mind) and you will get injuries, and possibly even get sick.
So follow what we say in the program. We have built in rest days and the distance goes up and down. Overall it will increase, but this is done slowly so that the Head Coach does not get upset. Watch our posts and programs as we load them here. It will transform your life as you experience the benefits of Running Easy - Fitness, Weight Loss, Improved Health, and a Great Feeling - and you'll enjoy doing it!
Look Good - Feel Great
Yours in Running Easy
Craig & Nicky
Marathon Running - The Goal is in YOUR Mind
"Well done on completing your first Marathon!"
These are words that to many seem like a distant dream, a far-off vision, but once you have made a decision to run a marathon. You have joined a program. You have joined a group of people who are all determined to try and reach the same goal your vision becomes a reality
Although it seems like it is a far-off goal -you will get there, just stick with the program, stick with a group, and you will experience the indescribable joy of completing your first marathon - when these 7 words will not simply be words but a huge sense of achievement, smothered in amazing emotions!
Available statistics report that only 1% of people in the USA have run a marathon. This is likely even lower in other countries. So your decision to run your 1st marathon and successfully achieve this goal would put you amongst a very small minority of the population. Yet, the reason so few people have done it is not because it is impossible, but rather that too many people simply don't believe that they are capable of the extraordinary.
As you know there are many, many people in the world who have great plans, who dream of doing extraordinary things - but so many never do anything about it. You are not one of them. Once you’ve made a decision to run a marathon you start pursuing what may feel like a huge and unachievable goal. It will be a huge goal and you may doubt yourself. Others will certainly doubt you. But whatever happens, if you just stick with the plan, accept help along the way, share your thoughts, doubts, insights, and joys with the other runners - you WILL run your first marathon. You WILL experience the extraordinary in you.
Yours in Running Easy
Craig & Nicky
www.runningeasy.com
www.icanrunamarathon.com
These are words that to many seem like a distant dream, a far-off vision, but once you have made a decision to run a marathon. You have joined a program. You have joined a group of people who are all determined to try and reach the same goal your vision becomes a reality
Although it seems like it is a far-off goal -you will get there, just stick with the program, stick with a group, and you will experience the indescribable joy of completing your first marathon - when these 7 words will not simply be words but a huge sense of achievement, smothered in amazing emotions!
Available statistics report that only 1% of people in the USA have run a marathon. This is likely even lower in other countries. So your decision to run your 1st marathon and successfully achieve this goal would put you amongst a very small minority of the population. Yet, the reason so few people have done it is not because it is impossible, but rather that too many people simply don't believe that they are capable of the extraordinary.
As you know there are many, many people in the world who have great plans, who dream of doing extraordinary things - but so many never do anything about it. You are not one of them. Once you’ve made a decision to run a marathon you start pursuing what may feel like a huge and unachievable goal. It will be a huge goal and you may doubt yourself. Others will certainly doubt you. But whatever happens, if you just stick with the plan, accept help along the way, share your thoughts, doubts, insights, and joys with the other runners - you WILL run your first marathon. You WILL experience the extraordinary in you.
Yours in Running Easy
Craig & Nicky
www.runningeasy.com
www.icanrunamarathon.com
Wednesday, July 8, 2009
Monday, July 6, 2009
New research shows that Blade Runner (who has no legs) gets no advantage with his running blades - http://ping.fm/CJ8pk
Monday, June 29, 2009
Staying Alive Longer
If you're keen on not being run down - always (whenever possible) run facing the traffic.
If you run when it is dark or poor visibility wear light clothing, wear a reflective strip and possibly wear a flashing light.
Be careful of cars approaching from behind (when you are running on the same side as the traffic). When you're tired you tend to use your hearing rather than having to turn around. This means listening to music makes you less aware. However, if you hear a car approaching from behind, and move further off the road, be careful once it has passed of moving back to your former position, without looking, as often there is another car directly behind the first who is not expecting you to move suddenly back towards the road.
Being squashed should not be part of your training plan - rather be careful, especially when you get tired.
www.runningeasy.com
If you run when it is dark or poor visibility wear light clothing, wear a reflective strip and possibly wear a flashing light.
Be careful of cars approaching from behind (when you are running on the same side as the traffic). When you're tired you tend to use your hearing rather than having to turn around. This means listening to music makes you less aware. However, if you hear a car approaching from behind, and move further off the road, be careful once it has passed of moving back to your former position, without looking, as often there is another car directly behind the first who is not expecting you to move suddenly back towards the road.
Being squashed should not be part of your training plan - rather be careful, especially when you get tired.
www.runningeasy.com
Two Types of Fitness
There are 2 main parts to fitness - well actually there are 5 parts - Cardiorespiratory, Muscular strength, Muscular endurance, Physical flexibility, Body composition - but we want to keep this simple and useful. You're not going to be jogging along the road thinking about the crossover point between your cardiorespiratory gain and body composition. More likely you're puffing and wheezing and got sore muscles. So, we're going to simplify it down to two elements;
- Cardio Fitness - that's the huffing part.
- Structural Fitness - that's the aching parts.
Cardio fitness is to do with the fitness of your heart and lungs - essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.
Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.
It is a lack of Cardio fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. "Hang! I'm huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a marathon!" The hardest part of your training is developing the cardio fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of our marathon program (assuming you started with the required 5km core fitness) the cardio fitness issues will be minimal.
The first phase sees you experiencing high levels of effort relating to developing cardio fitness. The second phase sees the cardio effort dropping off significantly while the strain on the structural component increases. Then finally the third phase, where the training reaches the peak weeks just prior to the taper, the strain on the structural fitness component increases the most. This is when there are lots of sore muscles, joints and others parts of your body you never knew you had.
So as you can see by the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier.
Yours in running easy....
Craig & Nicky
www.runningeasy.com
- Cardio Fitness - that's the huffing part.
- Structural Fitness - that's the aching parts.
Cardio fitness is to do with the fitness of your heart and lungs - essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.
Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.
It is a lack of Cardio fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. "Hang! I'm huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a marathon!" The hardest part of your training is developing the cardio fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of our marathon program (assuming you started with the required 5km core fitness) the cardio fitness issues will be minimal.
The first phase sees you experiencing high levels of effort relating to developing cardio fitness. The second phase sees the cardio effort dropping off significantly while the strain on the structural component increases. Then finally the third phase, where the training reaches the peak weeks just prior to the taper, the strain on the structural fitness component increases the most. This is when there are lots of sore muscles, joints and others parts of your body you never knew you had.
So as you can see by the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier.
Yours in running easy....
Craig & Nicky
www.runningeasy.com
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