Thursday, December 29, 2011

Checkup Time

       We all know that a visit to our doctor once a year is very important. But, have you ever thought to ask yourself why? Now let me think. First and foremost, early detection of a health problem gives you a much better chance to prevent it from getting serious. Secondly, you  establish a lasting relationship with your healthcare professional. And finally,you can have a peace of mind. Now, make your appointment early and remember to always ask questions, lots of questions. Ok, now open  wide!


See you in the waiting room. Until next time, Keep it Moving

Thursday, December 22, 2011

Two Amazing Studies

  Studies suggest that, exercising for just 15 minutes a day can add 3 years to your life .Study author Chi-Pang Wen, MD., Dr.P.H. says, it's not just a heart benefit. Exercise may also reduce risks of diabetes and cancer.

  Study author Daniel Fuck, Ph.D. found that, runners who particaped in a race will keep working out. He went on to suggest that, the goal of your first race should be to finish, not to finish in a specific time.


Who said studies are boring?  Groove On!

Tuesday, December 20, 2011

Wow! What a Year

      Now that a new year is upon us, lets reflect for a moment. You ran safely and injury free just as I knew you could. You trained hard, ran some fun races and you achieved most of your goals. More importantly, you made running fun and you got your family and friends involved. What a good year it was! You ate right.You're fit ,strong and you're smarter. What a great year is was! You look great.You're happy, healthy and hopeful. Wow! What a Year!


Great Job! Just wait until next year. The best is yet to come. Until next time, stay safe.

Saturday, December 10, 2011

Re-energize

    Thought you needed a little pep in your step,right? An energy drink would take care of that, so you thought. I bet that didn't turn out so well did it, and here's why. Most energy drinks have three times the amount of caffeine as a cup of coffee. Others contain as  many as 12 teaspoons of sugar. Imagine that! Twelve teaspoon of sugar or 135 mg of caffeine in a single serving, Wow! Do you really need that? To re-energize always get plenty of rest, eat well, stay hydrated and take your multi-vit. Furthermore, always drink coffee and sports drinks in moderation. And if you need an energy drink, use wtih caution. You really can get to much of a good thing.



Stay Charged and Keep It Moving. Just like this guy above!



                                                                                              

Friday, December 2, 2011

Turkey Trot

For those of you who didn't participate in a Turkey Trot this holiday weekend, don't fret. It's hard to make them when there's so much going on. After all, it's time to eat good food and visit with family. Not to mention, a chance to catch up on some much needed rest. Now it's time to get back to business. I know it's hard to get started again. But nevertheless, it has to be done. Here is what you should do. Listen to your favorite song while you're donning your running gear. I bet that'll get you moving. If it doesn't, just look in the mirror at the pounds you've gained.


See you on the road my friend!

Thursday, November 24, 2011

Happy Feet

Your feet takes a pounding during long runs.They may feel fine afterward. But do they look fine. We all know that our feet must be kept clean, dry and with short nails. But did you know that it's all right to treat them to a pedicure? You owe them that pleasure. Matter of fact, it's ok if you treat them to the deluxe special.Think about what all they do for you. Have you ever tried running without them? Believe me. I know what you're thinking.(I've Been there, done that.) Just suck it up and go get it done. You'll meet other runners there such as myself to share tall tales with. And more importantly, your feet will thank you. Trust me on that one. Treat them to the special once a month and you'll have Happy Feet.

See you at the foot bath!

Sunday, November 20, 2011

Keep On Keeping On

    During one of my early morning runs I had the pleasure of hearing an encouraging shout out." Man you're crazy", the booming voice echoed. I thought about it for a minute. He's right, I concluded. I am crazy. I'm Crazy about running. Never ever get discouraged! Remember to always ( keep on keeping on.)

And never forget, (The first wealth is health- Emerson.)

Sunday, November 13, 2011

Warrior Weekend

Wow! What a great weekend for running. The weather was perfect. It was cool ,but not cold. However, if you  noticed what others were wearing, you would have thought it was below zero. Come on now warriors, the temperature was 58 degrees. I saw gloves, wool hats and fleece running suits. Talking about overkill. Anyhow, getting back to the topic, I completed a 5k on saturday and a 10k on sunday. Not to mention, I got to run with a dear friend. Couldn't have dreamed of a better weekend. I got my warrior on. I Can't race as much as I use to on weekends due to part-time work, but when I can, I make the most of it. Remember, ( where there's a will, there's a way.) Oh, and by the way, I picked up the 1st place medal in my age group for the 5k. Still rocking.


Run Strong, Have Fun, And Keep It Moving!

Monday, November 7, 2011

Running Stride

Increase your stride and run faster. Wait a second. Not so fast. Although increasing your stride could make you run faster, but is it right for you? Most runners tend to overstride or understride. Both waste to much energy. Moreover, both can cause undo stress on your lower body. A natural stride length is what you want to achieve. This can be done by increasing and incorporating different training routines that increases leg strength.

I call my stride ( Rapid Turning Over.) A shorter midfoot stride with frequent leg movement. In other words,my feet aren't on the ground very long. Remember to train hard and run within you limitations. Experiment with  both styles,then go out and stride right.

Remember To Always Keep It Moving!

Saturday, October 29, 2011

Forefoot Running

      If you are serious about improving your race times, here is something you might want to try, forefoot running. Most elite runners are forefoot striders. Enough said about that. Before you attempt this style of running, you will need  a different type of running shoe. Shoes with a lower heel will help you avoid heel stride.The objective is to land on your forefoot and not your heel. I've  been forefoot running for many years without injury and  have consistantly lowered my race times. Futhermore, it has been reported that this style of running reduces the risk of plantar fascitis, anterior knee pain and achilles tendonitis.To make the transition to forefoot running, I bought a pair of  Newton running shoes. Click the Newton icon on the right and check them out. If your budget can't take a hit like that, try a lesser cushioned shoe or racing flats. Experiment a little. Remember to train hard and always run within your limitations. Now don't fret if you can't make the transition. Forefoot running isn't for everyone. You might be a natural heel strider and run very well that way. First and foremost, always remember that running should be enjoyed .                                                      

Check me out in my Newtons.

Until Next Time,  Keep It Moving!

Monday, October 24, 2011

Tip

     Being healthy and staying fit is what living the good life is all about . As you know, running is a good way to accomplish both. However, in order to run, you must stay healthy. Did you remember to get your Flu Shot?
Hurry, they'll give you a neat bandaid.


Stay Healthy!

Monday, October 17, 2011

THINK

"Turn down the volume in your life and turn up the the silence."
-Maria Shriver

    Pick a day of the week to take a long walk without your music player. Can you see? Can you here? The Autumn leaves, smiling faces, a child's laughter and dog's bark, get where I'm going?

Learn to relax and live longer!










Thursday, October 13, 2011

Lets Talk Treadmills

    There are times when running outside may not be possible for you. Rainy days, cold weather, and extremely high temperatures can stop you dead in your tracks. On those days, a treadmill is the best alternative. With that said, treadmills do have their advantages and disadvantages. Some of the advantages are; first and foremost, you're out of the elements, your speed can be controlled and you can practice interval training. Furthermore, the machine can be elevated to simulate running uphill, The latter should be done if you want to become an efficient runner. Some of the disadvantages of using a treadmill are; you're in a temperature controlled enviornment, the scenery is always the same and there is the lack of wind resistance.  Moreover, treadmills can be dangerous so use with caution. Lastly, a treadmill can be a good investment if purchased at the right price.There are machines out there that claim to do everything including, baby sitting and walking your dog. Remember to keep it simple. If you can't afford a new one, try the stores that sell used sports equipment. No need to take out a loan or borrow from your 401k. Personally, I do all my running outside. I have clothing for  rainy days, cold weather and for high temperatures. More on that later.


Remember To Keep It Moving!

Friday, October 7, 2011

Think

"The dictionary is the only place success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price."

-Vince Lombardi

Keep pushing On!

Monday, October 3, 2011

One Thing Leads To Another

     As you already  know, running is my passion . However, that doesn't mean running is the my only sport . As we all know, one thing leads to another. I enjoy biking as well. It gives me a break and  provide a good aerobic workout. Swimming is another good exercise that's easy on the body . Choose one that you will enjoy and Keep It Moving. If you're good at them all, groove on .You've got mad skills.


Go On, Switch It Up!

Monday, September 26, 2011

Bring It On

     Fall has finally arrived. A change in temperture is just what runners need after a long hot summer. There are so many races in so many places. You've trained hard all summer.Now is the time to show your stuff. Select your race. Choose your distance and go for it. Your personal best is within reach. Put your number on. Line up and whisper to the person next  to you, "Bring It On". And that's how you Keep It Moving.

See You at the Finish Line!

Sunday, September 18, 2011

Longevity

     Everyday I see runners taking to the sidewalks. Truth be told, that's one of the worst places to run. Concrete is a very unforgiving surface and not a place to run if you're seeking longevity. Rule of thumb is grass, asphalt, sidewalks. I've been running for more than thirty years injury free. Almost all of my runs have been on grass or asphalt (roads). Sidewalks were avoided as if they were quicksand. Ok, I know  there are times when sidewalks can't be avoided. In those cases, wear your well cushioned shoes and limit your distance. Better still, run early in the morning. The roads are clear. And that's how you Keep It Moving.

See you on the road, right!

Tuesday, September 13, 2011

Talking Shoes

      Oh yes they can! Running shoes can really talk. Here's how to listen. After a long run on a hot summer day, put one of your shoes to your ear and listen closely. You will hear it say, " wash me as soon as you can, I stink!". Your running shoes should be washed often and left to air dry. There are shoe deodorizers at your local sports apparel shop. Invest in them if you can. If you can't, use dryer sheets. Cut one in half and place a piece in each shoe after your run. Use those peices until the scent is gone. This will keep them from telling their dirty little secret to your house guests.

Shoes Shouldn't Talk!

Tuesday, September 6, 2011

Running Log

     Keeping a written log of your runs is a great way to stick to your running program. Write down every time you run and watch how well you progress. You can purchase a good dairy at your local bookstore. Try Barnes & Noble they have several you can choose from. Nothing fancy now, just the basic. Remember now, if you bought a heart rate monitor, you can upload your runs on the brand's software and track your runs there as well. Choose whats best for you and Keep It Moving. Until next time, see ya!

1 mile, 2miles, 3. Now you got it!

Monday, August 29, 2011

Quick Tips

      During your weight training routine, stretch between sets. This will keep your muscles loose and save you time at the end of your program. Remember to drink every 15 min. to keep your muscles hydrated.  And last but not least, all exercises have an expiration date. Given enough time, your muscles will adapt to your routine and will stop responding. Change them every 4 to 6 weeks. Switch to a different exercise for the same muscle group.   Think Muscle Confusion.

Now keep pumping it up!

Sunday, August 21, 2011

Speed Training

      It's 6:30 pm and I just finished a quick 3 mile run and a speed training session. What the devil is a speed session? To put it in simple terms, it's alternating walking and running as fast as you can. I admit it's a drag, but important  if you want to improve your race times. I walk 200 yards then sprint 100. You may want to use a shorter distance or perhaps go longer. Do it five or six times per session, a couple of times a month. Choose what's best for you and Keep It Moving. Be careful with this one. Stay within your fitness level. I make it fun by imagining I'm racing Usain Bolt, the Olympic Champ. I line up, I talk trash, I take off.

Now you know for sure, speed kills!


                                                                                                                                                  Afterburnner





                                                                                                                                

Summer Runs

     Run as much as you can during the summer months. This will enable your body to perform better during the fall and winter.Your runs will seem effortless. Be careful not to run during heavy traffic times. Noxious fumes, yuck! a real  killer.

Monday, August 15, 2011

Mind Game

      When a long run starts to get the best of you, it's time to refocus your thoughts. I know you have your favorite music pumping. However, that doesn't always work. A little mind game is in order. Try focusing on a pleasant experience you've had. Think of several. Play them back in your head from start to finish and watch how easy the run becomes. Some of my personal favorites are: getting my first bicycle when I was 6 years old. I remember that as if it was yesterday. Getting my drivers license as a teenager. Wow! you know what that meant. And best of all, thinking about the happy faces of people I've helped who were in need. Beat that for a pleasant experience. There are hundreds more. Funny thing about this game is, the more you do it while running, the more things you can remember. And that's how you Keep It Moving. 




Ok now go tackle those miles!



I will always remember Matthew's smile that day.
                                                                                    
                                                                                             

Friday, August 12, 2011

Mind Body Connection

    Your brain loves exercise. A vigorous workout triggers a lot of positive changes in your head. There is the feeling of euphoria that we all love. But did you know that working out improves your memory. It can also delay the onset of age- related disorders such as Alzheimer's and Dementia. 

Strong Body Sound Mind!

Friday, August 5, 2011

Did You Know

      For you over fifty runners,did you know that you can purchase prescription sunglasses for any sport in the latest styles.I'm talking about glasses for running, cycling, golf or skiing. Gone are the days of the insert. For those of you who don't know what I'm talking about. Inserts are prescription lenses that snap to the inside of regular sunglasses. Boy were they cumbersome. Not to mention, you looked like a beetle from out- a -space. There are companies that will take your scrip and make the glasses of your choice.Try Sport RX. They are one of the best. I purchased my Oakleys from them. If you are watching your budget, try the store in Walmart. They can make you a very good pair at a reasonable price. And yes, you are absolutely right my friend. I can't wear contacts.



 Diggin them Shades Man!

Tuesday, August 2, 2011

Attitude

    With the things going on around us today, it has become increasingly hard to maintain a positive attitude. Life stressors take their toll on our well-being. However, there are things you can do to stay above it all. First, there is prayer. Never forget to give thanks for being here. Next, there is exercise .Get out there and get moving. Being active and staying fit will keep your psyche in check. It will help you maintain the type of attitude that reflects well at home, in your community and on your job. And that my friend is how you Keep It Moving.

Head to the sky!

Thursday, July 28, 2011

Early morning runs

 Remember that early morning runs should be done in safe areas. Be aware that an occasional rabbit or other small creatures will dart across your path. Fret not, they are doing their own thing and have no interest in you at all. That curled black object you see at a distance, a piece of rubber, not a snake. So keep enjoying and watch how quickly the miles pass.

Wow! look at that sunrise.O_O

Friday, July 22, 2011

Roll with the punches



  
 Due to a change in my work assignment, I'm exhausted by the time I reach home. No more evening runs for now. No problem. I've pass this way before. I'm up again at 3:30am, on the road by 4am. Wow! how refreshing . It's cool, quiet, and best of all, no traffic. Always be ready to roll with the punches. By the way did I tell you my job starts at 7am.

Now stick and Jab!



I'm up for a 3am run. Not bad for 50+ right?. 
                                                                                                  

Tuesday, July 19, 2011

Think

" A man is not old until regrets take the place of dreams."
  -John Barrymore

  "Always keep a new goal on the horizon."
  -Ferman Barrett

Sunday, July 17, 2011

Vacation

Summer vacation is here again. It's time to take that much needed break. No job, no grass and no neighbors. Leave everything behind. Just remember to take the wife, the kids, the dog and your running shoes.

Enjoy! see you on the road.

Sunday, July 10, 2011

Passion

Passion is intense energy with a focus.This energy drives us toward our goals and inevitably, keeps us connected to our sport.

Passion + focus = results!

Wednesday, July 6, 2011

Rest

Rest days are as important as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve.

Relax, take a day of. It's ok!

Thursday, June 30, 2011

keeping Cool

Keeping hydrated on a hot summer day is very challenging. If you carry a drink with you, it will warm within minutes.Try these tricks of the trade. When you must run long on hot days, try to pick a route with a water fountain. Use your imagination. Remember community parks, libraries and supermarkets have them. And if you must, carry change to buy a bottle water at your local filling station or 7-11. Make several stops if needed. Stop in, get a drink, and Keep It Moving.

Now go beat the Heat!

Thursday, June 23, 2011

Wiped-out

Have you had a wiped-out week yet? If you have, a total bummer right. Your weekend went nowhere. The yard work was a drag. Too many things to do in the crib. You couldn't find a free minute even if you had flava flav's clock. Just couldn't find time for a run. No problem, you'll do it Monday morning. Wrong! you woke up early but your body wouldn't. Now you're starting to get bit up-tight . But wait, you remember waz up, you've been here before. You'll rush home from work, change your threads and hit the road. So you peeled off to your gig hoping the day goes by quickly. Wrong again, it went on forever. Your boss was tripping. Meetings were so far out, they made your ears bleed and traffic on the way home was wack. To top it off, the kids socked it to you as soon as you walked through the door. Now there goes your evening run. Truth be told, your entire week is about shot . Just can not find time to  run. Now it's time to re-group. Finished the week as best you can. Chill at the Pad. Plan to make the seen on the weekend.Get a fresh startand run strong. Now can you dig it?

Groove on!

Wednesday, June 15, 2011

THINK

"Lack of activity destroys the good condition of every human being,while movement and methodical physical exercise save it and preserve it.''

   -Plato-

How extraordinary that a great man,so long ago, made such an insightful statement. If Plato believed that we should be running, then we must.

So Keep On Trucking !

Thursday, June 2, 2011

Born To Run

When my son Matthew was baby, all he could do was slide around on his stomach. Frankly, I can't remember seeing him crawl much. Then one day the funniest thing happened. He stood up and started to run.Walking wasn't on his mind at all. He would run around the dining room table until he tire himself out. After a brief rest, off he go again. You could offen see him running in place. He ran everywhere. After his first week of  Pre-K, I asked his teacher how he was doing. Her first words were,"Boy, he sure runs a lot". Matthew is 9 years old now and he is still running. Make running a family affair. (Picture of Matthew running at the age of six.)

                                            
Stay Healthy Together!
                                                                                                           

                                                                                                                                                                    
                                                                                                    

Sunday, May 29, 2011

Quick Facts

Remember, never start your morning runs on an empty stomach. After a long sleep, your carbohydrates are depleted. So before you take off, eat a meal with carbs. and a little protein.

Remember to eat during runs that last an hour or more . Eat 35 to 65 Grams of carbohydrates an hour. This will prevent glucose problems and fight off fatigue. Try an energy bar, a gel pak or even a banana in combinations.Choose what works for you.

After training runs or races, remember to eat something to speed up recovery. A protein and carb. combination would do the trick. Eat at least 30 to 60 mins. after your workout. It you are at an organized race, problem solved. Lot of eats there. Help yourself.


Fuel Up!

Monday, May 23, 2011

Target Heart Rate

 I  talked earlier about heart rate monitors. Well it's time to get busy. Now lets figure out your heart rate.
First, subtract your age from 220. If you're sixty, you'll get 160. That's your max. Now take 60 percent of that number. You'll get 96. That's 60 percent on your max. You initial fitness goal should be geared toward staying above 96. As you get stronger, you will be able to go beyond, toward your max. of 160. Remember to use your age when calculating. Heart rate monitors are not that expensive. Invest in one and kick your aerobic fitness in high gear. Your ultimate goal is to truck along at near your max. for extended periods of time. Got this one marked down really low. An old model but is very good. It's a Garmin 305.

Gear up and get started!

Sunday, May 15, 2011

Fueling Your Runs

Ok, now that you are enjoying running and have become a weekend warrior , lets get a little technical. Lets talk about fueling your runs.
To be able to run fast, long and have energy to burn, you need to consume the proper nutrients. Those nutrients are carbohydrate, protein and fat. Proteins for muscle repair, carbohydrates for running fast, and fats for long runs. A general guideline is as follows: Carbs. 65 percent Protein 13 percent and Fat 22 percent. Your goal is to have enough energy to finished your runs strong. You should be able to raise your arms at the finish line. Do some research. Find out what's best for your training. By the way, I mean good fats. Fats from salmon, olive oil and nuts, not ice cream and cake.

Now lets Gas Up!
   

Monday, May 9, 2011

In The Mood

Have you ever started out on your run and soon realized that you are bone tired and stressed to the max.? Rather than stop, you forged ahead feeling just plain miserable. You kept repeating to yourself, "I got to get the miles in". Well the only thing you did was put undo stress on your body and mind. Never run when you are to tired or stessed out. I know you're heard that running relieve stress. Indeed it does, to and extent . Let me throw this at you. Running is to be enjoyed. If you start your run refreshed and in a good mood, running will enhance those feelings. If you are to stressed and to tired, those moods will be enhanced upon as well.

Now You Choose!

Sunday, May 1, 2011

Stretching

    Regular stretching keeps you flexible and helps prevent muscle injury and soreness. It improves muscle elasticity by increasing blood flow to the muscles and helps to lengthen and strengthen them.
    The best time to stretch is after training, as the muscles are already warm and more pliable and can be moved into positions where a long-term benefit can result. Runners should try the following stretches after a workout. ( Hip flexor stretch, Standing quadriceps stretch, and Standing adductor stretch.)
     Directions on how to perform the above stretches can be found at your local library or on line.
Remember, stretching is an important part of exercise programs. 

Ok Now Reach!

Tuesday, April 26, 2011

FYI

Did you know that intense exercise in short bursts, followed by suitable recovery periods, allows for greater total work to be completed.

On Your Mark,Get Set, Go!

Sunday, April 17, 2011

Going Long

 Did you know that by adding distance to your runs, you can become a more efficient runnner. By that I mean, you will increase your aerobic base which will facilitates longer, smoother runs. No need to add a 100  miles a week. Try adding 15 to 20 minutes to your weekly runs. Your body will settle into a natural rhythm. It will choose the distance that's for you. Great way to train for long distant events.
Going,Going, Gone!

Sunday, April 10, 2011

Why Do It ?

The body is designed to age. How we age is what's important. We've all seem people who are in their sixties and seventies look and feel much younger. They're active and doing things that they did in their thirties and forties . Mountain biking, running, tennis,basketball, weight lifting and even surfing are their everyday activities They have found the secret to youth and it's exercise. They get involved daily.They know that exercising gives this aging thing a 1-2 punch. Check this out. The benefits of improving health and maintaining a healthy weight includes: reduction in the risk of heart disease, stroke, diabetes and hypertension. Moreover, you can expect increased lean muscle, body tone, strength, endurance, cardiovascular fitness and energy level. Need I add the improvements your mate will notice. Now lets over-ride this aging code with daily exercise. We must exercise all the time it's who we are. We are hunters.We are gatherers. But most of all,we are runners. So Keep it Moving



Run Run Run!

Monday, April 4, 2011

Running Hot

  Running becomes a bit more challenging during the summer months.The temperature is much higher than we like it to be. Just going outside to get the paper seems life threatening. Here are some things you can do to keep from running hot.The first thing you should do before runs is, check the temperture.
It's not a good idea to run when the temperature is extreme.
It's just to darn hot to run.If the temperature feel ok for your fitness level, then go for it.Remember to hydrate prior to taking taking off. Wear your lightest running clothes. Remember the sunscreen and your sunglasses.A good runners cap is a must. Carrying water can be tricky during hot weather.It doesn't take long for it to heat up on you. If you take a drink with you, guzzle it soon into your run. If you feel faint, nauseous and have stopped sweating, find the nearest shade and hydrate.This can be a medical emergency.

Stay safe, Run strong!

Sunday, March 27, 2011

Minerals

  Running for an hour several times a week can cause mineral deficiencies severe enough to impair your immune system. What's an Immune system you ask? Ok, the immune system is the body's defense against infectious organisms and other invaders. It attacks the organisms and other substances that invade the body and cause disease.Taking a multivitamin can help prevent deficiencies. Your local GNC can help you with your choice. If you are short on dough, just pick some up at any drugstore or super market.

No Invaders Here!

Saturday, March 19, 2011

Nutrition 101

Runners need to fuel their bodies properly.There are things you can do to get a good start to your day.
The most important thing is never skip breakfast.You've heard that a thousand times before.Breakfast is the most important meal of the day. Here's why, if you skip breakfast,you are likely to concentrate less effectively in the morning.You may become irritable and short tempered.Moveover,your energy level will be depleted for your afternoon run.If you're pressed for time in the morning,try these-
Bran muffin with jam added, a bagel with low fat cream cheese and a can of V-8 juice, a large banana with a glass of milk or try yogurt with a bowl of cereal.Try any combination of these items, or choose your own. Remember it should be easy to prepare.
See Ya!

Wednesday, March 16, 2011

Balance

      Running after fifty turned out to be fun, right? Long, peaceful ,early morning journeys are delightful. Just you the road and an occasional car . A time to loose yourself in thought, to relish in your latest accomplishments.Remembering your first road race, how exciting. Thinking about the time you finished your first half marathon, splendid. Be careful not to loose yourself to running. Balance is the key. Never forget those walks in the park, your favorite author or the volunteer work that's dear to your heart.

Stay Balanced!

Sunday, March 6, 2011

Goals

  What are your goals? Are you wanting to increase your mileage, run faster, or perhaps you want to complete a marathon. No need to fret. Whatever your goal is, it can be reached. First, be clear on what it is you want to accomplish. Next, train, train and train somemore. ( Remember to have fun). Finally, have a clear picture of your goal in your mind and never to quit. Make health and fitness a life long goal. Go on challenge yourself!

   "It's always too early to quit."
     - Norman Vincent Peal-

Sunday, February 27, 2011

Aches and Pains

 I am sure you've had some aches and pains by now. Believe you me, runners have their fair share.Lets look at some of the more common aches and pains and how to prevent them. Muscle soreness, twisted ankles, sunburn, chafing, toenail loss and muscle cramps, can in most cases, prevent you from running or enjoying your run. Remember an ounce of prevention is worth a pound of cure. Use sunscreen during summer months. Always warm up properly before running. Anti-chafing creams can be purchased at local stores.To prevent twisted ankles, always run on level ground when possible. Toenail loss occurs when running shoes are not sized properly. In other words, the shoes are to small. Being dehydrated will cause mucles to cramp, so drink up. Always, I repeat, always see your doctor for recurrent, persistent and severe aches and pains. Finished This One With A Cramp.
                                                                                                                                   
Now Keep it Moving.                                                                     

Sunday, February 20, 2011

Don't Go It Alone

Take a run through your local park.What do you see?That's right, you see other runners.Some are running alone,others are in groups.The grouped runners are probably members of a Runners Club.(They're the ones with the matching shirts.) Easy to spot, right? Joining a club for runners might be just what you need to boost your motivation level. There are usually several clubs in each city. Most are started by your local running apparel store.Check it out. Stay Motivated!

Saturday, February 12, 2011

Heart Health

  All physical activity is good for your health, but aerobic exercise is the best way to condition your heart. Aerobic exercise is most effective when done at a sustained moderate-to-vigorous pace. Shoot for 45 minutes per run, 3 to 4 days a week. Remember to keep it fun. You can alternate. Choose days to run for heart health. The other days can be for refreshing, therapeutic runs. Go on, mix it up! Run fast, then slow, it's up to you. (more on this type of running later). Now show me your stuff!

Thursday, February 10, 2011

Think

 " We are what we repeatedly do. Excellence, then, is not an act, but a habit."
    -Aristotle, philosopher-

  " You may be disappointed if you fail, but you are doomed if you don't try."
     -Beverly Sills, opera singer-

  Stay the course my friend!

Sunday, February 6, 2011

Stressed Out

So you're been running on schedule. You have reached your weekly mileage. You might have completed your first or second race. So far, so good. Now what happens when the inevitable disappointment occurs.The race didn't turn out the way you planned. Pressing work and family issues are overwhelming. These things can de-rail the best running program. Not to worry, take a few days off to re-group. These days should be view as a learning experience. Get some rest. Reflect on what's happening. Resolved issues as best you can. Come back strong!

Sunday, January 30, 2011

Eating Healthy

 You don't need a lecture on what you can or can't eat. Truth is, you can eat almost anything. However, you have to be smart about it. Moderation is the key. Futhermore,we all know that lean cut meats are best. Less sugar is better for our body. Fruits and vegetables are essential. Come on, you know this! Remember, running after fifty is about staying healthy and having fun.You don't need to make drastic changes in your diet. If you eat poorly, make corrections now. Do it gradually. Seek help if needed.
Go On,Treat Yourself !

Saturday, January 22, 2011

Your First Road Race

   Signing up for your first race can be exciting or intimidating. Road racing should be just as much fun as your daily runs. Here's how to shake the (should I sign up jitters). First of all, remember that you are a runner now.That's half the battle. Next, choose a race in your area. Do you want to run fast or easy pace it? The short runs (5k) are the fastest. The (10k and above) allow for easy pacing. Decide which one is for you, sign up and go get your packet. Once you are there, I assure you that the jitters will pass. Go have fun . Enjoy the crowd. Enjoy the activities. Set a goal for yourself to complete the race. See you there!

Saturday, January 15, 2011

Running On The Go

  Have you ever driven to a place where the scenery was simply beautiful. Perhaps you were on a bussiness trip or just visiting a friend. Some places are put on earth for runners to enjoy. Try to take advantage of those
opportunities. Running the same course everyday can become dull. Try to carry running gear in your car. Look for a place to change and go for it. If that's not possible, take a road trip
on your day off.  A change in scenery is always refreshing. Now Enjoy!

Saturday, January 8, 2011

Staying Hydrated

 Running should be fun. Do not complicate matters by making it too technical. Some things we know to be true.You need water, so drink. Start the day with a liter of water. You should have it finished by the end of  the day. Remember, milk and juices count too. A Sports drink should be used after long, intense runs. There are many to choose from.The goal is to keep it simple. Don't worry yourself with high tech drinks and formulas. Worry about your wallet. Now Guzzle!

About Me

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I have been running for more than 30 years injury free. I've run distances from 5K to marathons. My running consist of 30 to 40 mile weeks.I enjoy road races on weekend.