35 Benefits of Exercising While Pregnant – by Jess Walter

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35 Benefits of Exercising While Pregnant – by Jess Walter

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35 Benefits of Exercising While Pregnant – by Jess Walter

5 Tips to Help You Keep Running During Pregnancy

Are you worried about keeping up with your running routine while pregnant? Even when you’re sporting an expanding belly, you can continue to exercise so that you stay healthy and marathon-fit for the season. Here are some tips to help you keep up your training routine in a way that’s safe for both you and your baby.

  1. Stick to your usual routine

Women who maintain an exercise routine before pregnancy generally have an easier time running or jogging than their less active counterparts. You should be careful not to overexert yourself when exercising, though. Don’t try to increase the distance or duration of your daily runs. A good rule of thumb is that if you couldn’t do something while you weren’t pregnant, don’t try it when you are pregnant. If you didn’t exercise at all before your pregnancy, don’t worry. It’s not too late to start a new low-impact running or jogging routine. Just make sure to start small and exercise in moderation. It is also advisable to seek approval from your doctor before you begin.

  1. Watch your running form

Pregnant or not, the wrong form during a run will make your workout less effective, and can even cause more harm than good. During pregnancy, you’ll experience a shift in your centre of gravity that can make it difficult to stay balanced. An increase in the progesterone hormone can also cause problems while running, as it loosens your joints and ligaments. Hip-strengthening exercises can help you to improve your stability and maintain proper form while running, which can significantly reduce the risk of dangerous slips or falls. 

  1. Run on smooth, level terrain

One of the best ways you can help yourself to maintain balance and stability is by choosing a correct running route. Rough terrain and rocky outdoor trails are particularly dangerous for pregnant runners, since even minor slips may cause harm to a developing baby. Running on smooth surfaces such as roads or paved sidewalks make it easier to stay upright, even as your weight distribution starts to change.

  1. Wear the right gear

Running while pregnant isn’t always the most comfortable activity, but investing in the right gear can help to make your routine more enjoyable. A good maternity support belt will keep your belly from bouncing, while a supportive maternity bra can ease chest and back pain. You may also find yourself needing new, wider running shoes as your feet begin to swell. Gel shock-absorbing liners can help to prevent foot and ankle pain, which is a common complaint amongst pregnant runners.

  1. Keep yourself cool

With increased blood flow and a higher metabolic rate than usual, you’re bound to feel a little overheated at times during your pregnancy. Running or jogging can exacerbate this problem, leading to nausea, dizziness, and shortness of breath. In order to keep cool, you should avoid running in hot or humid conditions. Drinking plenty of water will also help you to lower your body temperature. After your run, it’s a good idea to do some light walking or pregnancy-friendly stretching while your body cools off and your heart rate returns to normal.

Article can be found in it’s entirety by: Clicking Here

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Shamrock Hot Cocoa 5K

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shamrock cocoa runCome join Run To Succeed on March 19th for the Shamrock Hot Chocolate 5K at Heartland Regional Medical Center. Proceeds will benefit the American Cancer Society and the Relay For Life!

Every participant who pre-registers will receive a custom race medal with a bottle opener and a long sleeve sport-tek shirt. We will have several different flavors of hot chocolate at the event! All runners and walkers are welcome and we will be providing custom coffee/hot cocoa mugs to the winners of their age groups.  

Our partners Ian Reinhart, with the American Cancer Society and Herby Voss with Heartland Regional Medical Center went on WSIL News 3 this morning to promote the event. You can watch the interview in full at he bottom of this post.

shamrock cocoa 5k medal

Register here


WSIL-TV 3 Southern Illinois

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A Beginner’s Guide to Running – by Patrick Dale

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shutterstock_174927521Is one of your New Year’s resolutions for 2016 to be more active and physically fit? Maybe you are thinking about starting to run and have considered participating in your first 5K. This article by Patrick Dale titled “A Beginner’s Guide to Running” is a good place for you to start for some good beginners advice. – Tim

Running is one of the most natural, beneficial and convenient forms of exercise available. It’s relatively cheap, requires very little specialist equipment and can be done virtually anywhere at any time. Running burns calories, strengthens the heart and improve lung capacity whilst reducing the likelihood of suffering from chronic diseases like diabetes, hypertension and coronary heart disease.

Running has many benefits to offer, but making the successful transition from inactivity to regular pavement pounder can be difficult. This article will show you how to go from complete novice to regular runner in an easy, structured and progressive way.

Phase one – Preparation.

“Prior planning prevents a pretty poor performance” as we used to say in the Royal Marines! All this means is that before we go off half cocked, we need to make sure we are ready to begin our new routine and that any possible obstacles are removed. To make the early stages of running training as easy as possible, let’s address these essential points:

* Running shoes. The correct footwear is essential for safe and comfortable running. The wrong shoes can make running a nightmare! This doesn’t mean you need to rush out and buy the most expensive shoes you can afford. Expensive doesn’t necessarily mean best. Sure, you can spend £100+ ($200) on a pair of top of the range shoes, but will they really make you a better runner? Probably not! As a novice runner, we don’t need ultra light racing flats, or shoes built for speed, we merely need shoes that offer good cushioning and support. When buying a pair of running shoes, try them on wearing the socks you expect to be running in, jog around the shoe shop to make sure they feel okay, wear them in your home for a day or two to make sure they don’t cause you any discomfort and don’t be afraid to take your unused shoes back to the retailer if they aren’t right for you. It’s also worth noting that running shoes have an expected lifespan of 4-6 months. After this period the cushioning starts to degrade and the support may diminish. Replace your running shoes often to avoid lower limb injuries. When buying running shoes, make sure you get the advice of a professional sales person but be aware they might well be on commission and their recommendations could well be influenced by that fact.

* Running clothes. Whatever you are comfortable in will be fine for running, so long as you can vent when you get hot or add layers when you feel cold. For cold weather running, long sleeves and leggings might be useful, as might a hat and gloves. In the heat, a sun hat is vital, and shorts and a t shirt might be more appropriate. If you run at night, it’s worth investing in a high visibility top to avoid becoming a traffic accident statistic and a light rain jacket might be useful for those damp days. Finally make sure your running socks are snug fitting and won’t rub to give you blisters.

* Running routes. It’s worth having an idea of where you are going to run before you head out the door on your first workout. Running on the roads is okay, but would you enjoy running in the countryside more? Is your “home patch” very hilly, and consequently, going to make your early days as a runner harder than necessary? Is your running route relatively free of traffic, well lit at night, avoids passing through any unsafe areas? We want to make your initial foray into running as easy as possible so by eliminating as many potential hazards as possible. Seek out places that will be a pleasure to run in, not ones that make you dread starting!

* Added extras. If you are the sort of person who really likes to buy other odds and ends to enhance your exercise experience, the following might be useful, but are by no means essential: A heart rate monitor to measure how hard you are working, a watch with a timer to measure the duration of your workouts (and ordinary watch will suffice) a GPS to measure how far you have run, an MP3 player to entertain you while you exercise, and a Camel Bag – a drinking system worn on your back ideally suited for people who want to keep their hands free while exercising. There are plenty of other running related products on the market, many of which are touted as essential but remember, some of the world’s best runners come from the most impoverished of countries and often run bare foot so don’t feel you have to buy ever running product available to be a good runner!

Phase two – Setting a schedule.

The UK’s Health and Exercise Advisory board (HEA) recommends performing aerobic exercise 3 times a week for a duration of not less than 20 minutes to make improvements in aerobic fitness. It’s suggested, where possible, that these workouts are performed on non-sequential days e.g. Monday, Wednesday & Friday.

Before we even take our first running step, it’s a good idea to plan when we are going to run. Certainly we need to meet the minimal requirements set down by the HEA if we are expecting to gain benefits from exercise. Look at your schedule and make 3 “running appointments” per week so you know when you are due to workout. Treat these like any other appointment – just like a meeting with a work colleague. Do your very best not to break them, and soon you’ll be on the way to making exercise a life long habit.

Avoid over committing your self in the early stages of your new running endeavour – stick with the 3 sessions of 20 minutes a week initially. This way, you are less likely to miss a session, whereas, even with the best will in the world, those 6 sessions of 45 minutes you planned out will fall by the wayside and your dreams of becoming a runner will be over before they have begun. Once we have established out schedule and feel comfortable with it, we can then add to it.

Phase three – Let’s get started!

Running for 20 minutes can be a daunting prospect for a novice runner, whose last experience of running was doing laps of a football field in the rain while at school! Because of this, we are going to break down our 20 minute minimum session time into running and walking. Our aim, over the next few weeks is to run more and walk less until we reach a 20 minute total of running time with no walking. Once we can run for 20 minutes in a single session, we’ll start to increase the length of our runs, run faster or more often. We’ll cover running progressions a moment…

Warming up

Before we head out the door and start hitting the pavement, we are going to spend a few minutes getting our bodies ready for the exercise to follow. Chances are, your body is about to go from a dead stop (having been sat in a car or at a desk, or even laid in bed for an extended period) to exercising so we need make the transition from non exercising to exercising gradual. This will enhance your running experience by making the first few minutes of your run less stressful, may prevent injuries and helps get your mind ready for exercise as well as your body.

Because running is essentially a whole body exercise, it’s well worth spending a few minutes warming up all the major joints…the ankles, knees and hips. One of the best ways to do this is by performing some step ups at the foot of your stairs. After a couple of minutes of step ups, you should feel a little warmer and your breathing and heart rate should be elevated. Next we need to gently stretch out the muscles of the lower body, especially he hamstrings, quadriceps and calf muscles. If you are unsure of what stretches to perform, do a search on the internet or seek advice from a fitness professional. Spend a 10-20 seconds on each muscle group in the lower body before heading out the door. We’re now ready to head out the door…!


Our first few sessions are going to begin with walking rather than running. Walking will contribute to the warm up and overall workout but will also act as a recovery when we get tired from running. When walking make sure you stride out purposely with your head held high, shoulders held down and back and arms relaxed, swinging freely. Drive your heels into the floor and push off your toes, walking briskly. You should feel slightly out of breath, having to breathe through your mouth rather than your nose and you may even begin to sweat lightly. For many exercisers, this “power walking” will provide workout enough in the early stages of our new fitness regime. If this is the case for you, keep with the walking 3 times a week for 20 minutes per session until you feel ready to attempt running. I suggest heading away from your start point for 10 minutes, then returning along the same route for your first few sessions until you have an idea of how much distance you can cover in the allotted 20 minutes.

If, after a few minutes of walking, you feel comfortable I want you to break into a run. When running, concentrate on a heel/toe action, light foot falls and keeping the upper body relaxed as well as a regular breathing rhythm. Don’t set off at a sprint, but a comfortable run which you can maintain for at least 1-2 minutes. After you have run for 1-2 minutes (more or less depending on your individual fitness level) slow back down into your power walk. You should aim to stride out as you did before and do your best to maintain the good walking technique we used a few moments earlier.

Repeat this walk/run/walk sequence until you have been exercising for 20 minutes. The intervals of running and walking are completely intuitive – run or walk for as long as feels comfortable. If you are feeling tired walk more, and if you are feeling okay run more. Remember we are only just starting out and we have plenty of time to increase your speed and/or duration.

Once you have completed your 20 minute session (well done by the way!) have a gentle stretch to try and minimise any post exercise muscle soreness. Mildly sore muscles are to be expected after performing a new exercise routine – at least in the early stages. Don’t worry if your muscles feel a little bit sore for a day or two after your workouts…you haven’t done anything wrong. It’s merely your body saying it has done a bit more work than usual.


Now the first workout is completed, we have a bench mark to compare all subsequent sessions to. The aim of the next few weeks or months is to walk less and run more, until we are able to run for 20 minutes without having to take any walking breaks. YOU are in charge of how you progress your workout. You can use a stop watch and time your run/walk intervals and add a few seconds of running while walking a few seconds less, or you can use lamp posts as indicators of distance travelled…it’s really up to you. However you decide to monitor your progress, it is essential that your regularly increase the time spent running and minimize the time spent walking, working towards our initial goal of running for 20 minutes straight. Once you are able to complete 20 minutes of running without having to take a walking break, stay at this level of activity for 1-2 weeks and really get used to performing that amount of exercise.

Once we have consolidated our progress and have regularly run for 20 minutes, 3 times a week for 1-2 weeks, you should be ready to push on to new levels of fitness. There are a number of options that can utilized to make your workouts more demanding and you can use one or more of these as you see fit.

* Option 1 – run more often. (e.g. 4 times a week)
* Option 2 – run further (e.g. for 25 minutes)
* Option 3 – run faster (e.g. run the same route but aim to do it quicker)

As a general rule, it is suggested that we never increase the duration of any single run, or our weekly mileage total by more than 10% at a time. This means if you are running for 20 minutes; don’t suddenly increase the duration of your next run to 30 minutes, but to 22 minutes and so on. Increasing mileage/duration in jumps greater than 10% can lead to overuse injuries. Also it’s a good idea to restrict running to no more than 4-5 times a week and make sure you have 1-2 days free from physical activity. The body is a wondrous thing, but does need time to repair itself from the rigours of regular exercise.

The finish line.

It might well take weeks or even months to go from the initial walk/run/walk programme to running for 20 minutes plus without stopping…but once you manage it you’ll feel an amazing sense of achievement and satisfaction.

And, once you have a basic level of running fitness, why not consider joining a friendly running club or entering a fun run? You might have lofty aspirations of running a marathon one day, or merely running to stay fit, slim and healthy. No matter what you choose to achieve with your running, continue to enjoy your running for a very long time to come.

Patrick Dale.

Please note – before beginning this or any other exercise plan, please seek the advice and all-clear of your doctor.

Article Source: http://EzineArticles.com/2885303

(Born in Bristol, England, in 1968, Patrick Dale realised very early that sports and fitness was “his thing” and has devoted almost all of his life to these pursuits.

After studying physical education in college, Patrick began working as a gym instructor and aerobics class teacher before quickly progressing to facility management. He was soon personal training a select group if clients before Personal Training became a recognized job title.

He took a 5 year break from the Health & Fitness industry to join the British Royal Marine Commandos – one of the most elite fighting forces in the world. The Marines have a reputation for “training hard and fighting easy” and Patrick’s high level of fitness was tested to the extreme during his service. Patrick saw active duty in many parts of the world including Northern Ireland.

Patrick left the Marines to resume his Health & Fitness career and began teaching other people how to become personal trainers and gym instructors. He now has his own company in Cyprus called Solar Fitness Qualifications which provides courses for those wishing to follow in his footsteps in to the rewarding industry of Health & Fitness.

As a enthusiastic sportsman, Patrick has been involved with and competed in a wide variety of activities including athletics, rugby, rock climbing, weightlifting, bodybuilding, triathlon, martial arts, trampolining and gymnastics.

His main areas of interests now are strength and conditioning for improved sports performance, nutrition, fitness psychology and weight management as well as family health and fitness – an area he is very passionate about promoting. Believing that prevention is better than cure, he wants to help people of all ages to get the benefits of a healthy lifestyle and reduce their risk of the common chronic diseases associated with poor nutrition and inactivity.

When not training, researching and writing Health & Fitness related articles or lecturing, Patrick enjoys spending his free time reading fiction, watching movies, cooking and making the most of the sunny climate of Cyprus.)

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Race Timing Services – Run To Succeed

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Race timing servicesWhat makes Run To Succeed’s race timing services different than the competition? If you are looking to jump on board with one of the fastest growing fundraising activities in the country by hosting a 5K race, then chances are you are going to need a race timer. Booking a race timing service can be one of the biggest challenges for a race director, especially a first time race director.

Despite a recent movement away from timed races to non-timed events, most runners still value accurate timing. When runners invest their valuable time into training, they expect to be rewarded with an accurate race finishing result.

What criteria should you be looking for in a race timing service?

Race timing expense, experience of the timers, geographical location, and the timing hardware and software used are all important factors to consider when making your decision. We at Run To Succeed understand the value of every charitable dollar earned, therefore, we offer competitive pricing at a high level of service. Our timing services are readily available for anything from a 1 mile fun run to a marathon or greater and we are willing to travel to any destination to meet your needs.

Why Run To Succeed is the premier race management and timing company in Southern Illinois, Western Kentucky, and Southeast Missouri.

All of Run To Succeed’s race timers are experienced professionals bringing a professional approach to your event. Our timers will respond to your emails and phone calls in a timely manner, show up to your event on time, provide a first class service, and answer any questions you may have. Whether you choose our standard method of timing or state of the art RFID chip timing, your event will be timed using professional race timing hardware and software. All of our trained timers have a background in competitive running and also act as a cheerleader for the participants providing that extra motivation often needed near the race conclusion. 

All of Run To Succeed’s race timing services include live results posted during the race on a 40″ LED monitor, an electronic list of finish results (generated by age, gender, category, etc.) provided on site, and an electronic copy of finish results provided afterwards to be distributed as the race director chooses. Run To Succeed’s race timing services include setting up a finish line when requested at no additional expense. Our race timing professionals will stay after the race is completed throughout the award presentation. In the rare event that a flaw is detected in the timing results, the timer is available to address the situation. Our race timing services include promoting your event on the Run To Succeed event calendar and we will post your race on the “Running in the USA” event calendar.

More than a timing company.

Run To Succeed offers many other services in addition to or stand alone from our race timing services. Our race management services include course design, course security, development of event budget, race marketing, race bibs, shirt design, medal design, online registration setup, race day check in, same day registration, race photography, and volunteer training.  More details on these features may be found by visiting the Race Management page of our website.

Doesn’t matter if you plan to host a 5K, 10K, Half-Marathon, Marathon, or more, Run To Succeed has you covered. Don’t just take our word for it. Run in one of our hosted events or speak to someone who has utilized our services in the past. I am confident you will be our next satisfied client. Here is what Maci Hutson with the Hip Hop 5K had to say, “Tim with Run To Succeed was an excellent person to work with. Since this was my first time hosting a 5K, I had a million questions, concerns and random emails that he answered fully and promptly, every single time. I plan on holding next year’s event with Run To Succeed again because they were such a great company to work with.”

Next time you are in the market for race timing services, consider Run To Succeed’s race management and timing services. We are a professional company guaranteed to meet all of your race management and timing needs.

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New Year’s Resolution – Run To Succeed

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500 Mile ChallengeLooking to start off 2015 with a “New Year’s Resolution?” Is your goal to become more physically fit in 2015?  If you answered yes to either question then the Run To Succeed 500 Mile Challenge is for you!

The rules are simple. Register for the challenge and log your miles on the Run To Succeed online form each time you complete your run or walk.  Complete 500 miles before December 31st and become a member of our exclusive 500 Mile Challenge club.  The 500 miles can be completed in any manner you wish.  We even allow treadmill miles!  Every 5K, 10K, or Half-Marathon you participate in counts toward your 500 mile goal too.  The Run To Succeed team will email progress updates to you monthly so there is no need for you to keep track of your miles.  We will take care of it for you.

Complete the challenge and you will receive a 500 Mile Challenge shirt. You will also be entered into a random drawing to win $500!

No need to wait…..Start your 500 Mile Challenge today!

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Running Tips – Staying Motivated To Run During The Winter – Run To Succeed

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winterrunningArticle contributed by Judy Mick

Runners always seem to lose some of their fitness levels during the winter months. It’s human nature to not want to run long or even at all when the weather is cold and/or windy. But, then there’s the problem of getting back in shape when the weather turns nicer. And, if you have a spring race planned, this can be a problem. Read on for tips to keep you running through those winter months.

First thing (and something that I do) is to plan a race during those months. I always plan to do a marathon or half-marathon during January or February in Florida. Knowing that this is coming up definitely keeps me motivated to do those long runs when there may be snow in the air. Now, I know that not everyone can plan a winter vacation – but look around. I’m sure that there are long races close to you during that time. This is a great motivator!

If you can’t find a race during those colder months, plan something first thing in the Spring. There are always plenty of races in March or April. A marathon or half-marathon then will get you starting on your training during the winter months.

Another way to stay motivated (and I know that this is silly, but it works) is to buy some new winter running gear. Getting something new to wear just makes you want to get out there and show it off. So, if you buy some new tights or a new windproof jacket – you will feel better about getting out there.

Many runners find partners to run with. Having to be accountable to someone can be a great motivator. You don’t want to miss running with the group and you don’t want to let them down by not showing up.

Running during the cold months is great to get off any excess weight that you may have gained during the holidays. We all have a tendency to eat more during that time – so keeping up with your running program is just what you need to keep in shape.

Yes, it does take some extra motivation to keep running during the colder months. But, if you do, you’ll find that when Spring comes – you’re already in better shape than those that didn’t do anything during those months. And, if you just can’t face heading out – you may want to invest in a treadmill. There are days when I really thankful that I can head downstairs when the roads are icy and the winds are blowing!

Eating right during the winter months is also important to keep you fueled.

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Thank A Veteran – Run To Succeed

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Thank a veteranI would like to express my appreciation to all of America’s veterans. The freedom that we enjoy in our great country is owed to your service and to all the veterans who came before you. The honor and valor that you have displayed in your service is an inspiration to every American.

All gave some.  Some gave all.

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How to Start Running: 15 Things You Need to Know – Run To Succeed

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runners.jpgHow to Start Running: 15 Things You Need to Know – Articled contributed by Harvey Leon

With more people wanting to lose weight or get in shape, running has exploded in popularity over the past decade with 42 million regular runners, according to a Runners USA report. Running is a great exercise with many benefits including weight loss, strengthening of your cardiovascular system, and increased happiness by relieving stress.

Start running armed with these simple tips-you will build up your running from minutes to miles, whether you’re a beginner or getting back in shape.

Set realistic goals.

As a beginner, you should first write down some short term goals that you can easily achieve. Post them on the refrigerator to remind you. They may be as simple as “I will work out for five minutes longer today.” Build on these small victories first to get a sense of accomplishment before setting long term goals. Later, as your running progresses, and to challenge yourself, make long term goals that you can conquer. One day you may find yourself running in a 5k, 10k or 13.1 half marathon.

Start with the right shoes.

For a sport that depends on healthy feet, a quality pair of running shoes is the most important gear you will need. Deciding which shoes are right for you can seem overwhelming, but visit a running store where they have specialized personnel trained to analyze your running gait and recommend the best running shoes for your style. A reasonable price for a good pair of running shoes will cost $75-$100. Replace your shoes every 300 to 500 miles.

Get the proper running apparel.

While you don’t need to break the bank for running clothes, it is important to buy the right apparel. Cotton t-shirts and shorts will get heavy when they become wet from sweat, which may cause painful chafing to your skin. Invest in running clothes made of 100% polyester or similar synthetic materials that wick away sweat and keep you more comfortable. Women should always wear a supportive sports bra to prevent permanent sagging of their breasts.

Fuel your body.

Running will help you burn 400 calories or more per hour. But in order to get or maintain a fit body, you’ve got to replace them with healthy food. “Your pre-run snack should be sugar boosting, like a banana, energy bar or energy drink says Coach Edwards. Running on an empty stomach is neither good for your body nor does it make running fun.

Hydrate before you run.

Beginners need to pay attention to what and how much they’re drinking before, during and after exercise. Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Drink water often during the day. “The rule of thumb is to multiply your body weight by 0.6 to determine the amount of water in ounces you should consume every day to keep your tissues healthy and injury free,” Coach Edwards says. Dehydration in runners may cause fatigue, headaches, decreased coordination, and muscle cramping.

Stretch before and after your run.

Some research suggests that static stretching cold muscles can cause injury. “Loosen up cold muscles with light stretching of your quadriceps, hamstrings and calves to avoid shin splints, hamstring pulls and other common running injuries. Hold each stretch for 15-25 seconds. Add easy jumping jacks, a five minute run, or a brisk walk,” says Elizabeth Edwards, a high school track coach and 9 time marathon runner. Cool down the same way to help maintain a healthy range of motion in your joints and prevent tight muscles, which can cause inefficient form and injuries.

Motivational music is cool.

While some runners think music is distracting, many runners believe music provides them an advantage when they pump up their tunes. “Research is mixed on the topic, but I use my music playlist to pace my distance. One day out the week I run without music to focus on my form,” says Coach Edwards. Other runners enjoy listening to books, podcasts or motivational speeches to pass the time. Try what works best for you.

Start at a slow pace.

While you may feel you can run a good distance fairly fast, start with 20 to 30 minutes (your body will be surprised at how long it feels!). Don’t overdo it. Give your body a chance to adjust to this new activity. Gradually increase your distance with a walk and run plan until your stamina improves. Aim to increase your running by 10 percent each week. You should be able run and to carry on a conversation without being out of breath. As you start to feel stronger, run more and walk less, the distance will naturally increase. This will ultimately help you feel better and stay injury free.

Think about your form.

When starting, it normal to feel awkward during the first few weeks of running, even if you’ve run in the past and are starting up again. Start every running workout by thinking about good running form; ensure that:

– Head is balanced over your shoulders and focused forward

– Shoulders are relaxed to allow your lungs to expand

– Arms are around 90 degrees and swinging like a pendulum from your shoulders

– Hands are relaxed and not crossing over your belly button as your arms swing

– Hips are under your shoulders and stabilizing your legs as they move under your body

– Feet are landing with short, light, quick strides under your hips

Decide where to run.

If you choose to run on a treadmill, your surface is stable and there are no concerns about the weather. But, like many runners, you may need to step out your front door and run outside for a change of scenery. Running on sidewalks or pathways is generally safe. But if you have to run on the road, run facing traffic so you can react to distracted drivers. Wear bright or reflective clothing to improve visibility, especially before dawn or at dusk. Drivers may not always see you, especially at night. School tracks are ideal places to start running, since they’re flat, traffic free, and four laps around most tracks equal one mile. Many tracks are available to the public in the evening or on the weekends.

Running is safe.

Whether you are running near a police station or a near a high crime area, you should always think safety first. You need to be safe on your runs, so you’re well enough to run another day. Take the necessary precautions by carrying a cell phone, carry identification with your name and phone number and avoid unlit or isolated areas. Remember to alter or vary your running routes to avoid stalkers. Be extra cautious when wearing headphones because you are less likely to hear a person approach you. Consider running with a friend or a dog. Most importantly, trust your intuition and avoid situations if you’re unsure. If you think a situation doesn’t feel ‘right’, run in another direction.

Track your progress.

As you feel stronger, start to measure your run by time and distance. There are easy to use running apps that track your time, distance covered and calories burned. Tracking your running will help keep you motivated and you’ll see your progression.

Give it a rest.

Now that you are running, listen to your body. In most cases, expect some muscle aches and soreness for a few days, especially in the quadriceps and calves. Persistent or worsening pains as you walk or run are indicators that you may be pushing too hard. Back off a bit and you’ll continue to improve without injury. Rest is necessary for your muscles to repair and become stronger. “Depending on your fitness level, beginning runners should start off resting every other day,” according to Edwards.

Reward your efforts.

After a week of workouts, reward yourself for all the hard work with your favorite meal, drink or buy a graphic t-shirt with a running theme to use on your next run. It will motivate you for the upcoming week.

Sign up for a race.

Once you are feeling better about your endurance, sign up for a 5k race. It is great way to add the extra motivational push while giving back to help raise funds for nonprofit organizations of your choice. Sign up is easy online.

Many people either love or hate running. Give running a try, it may change your life. Hopefully, these running tips will get you started and make it fun. But the best tip is to fight through the negative thoughts and continue to push forward. Once you overcome that difficult barrier, the rewards will truly be more satisfying.

Harvey Leon has been running for 30 years and he spends his time writing helpful articles and videos on running at http://www.runnerspacegifts.com/blog/


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Happy Independence Day – Run To Succeed

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In Congress, July 4, 1776.

The unanimous Declaration of the thirteen united States of America,

When, in the course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the laws of nature and of nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation. _____ We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable rights, that among these are life, liberty and the pursuit of happiness. _____ That to secure these rights, governments are instituted among men, deriving their just powers from the consent of the governed. _____ That whenever any form of government becomes destructive to these ends, it is the right of the people to alter or to abolish it, and to institute new government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their safety and happiness. Prudence, indeed, will dictate that governments long established should not be changed for light and transient causes; and accordingly all experience hath shown that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same object evinces a design to reduce them under absolute despotism, it is their right, it is their duty, to throw off such government, and to provide new guards for their future security. _____ Such has been the patient sufferance of these colonies; and such is now the necessity which constrains them to alter their former systems of government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute tyranny over these states. To prove this, let facts be submitted to a candid world. _____ He has refused his assent to laws, the most wholesome and necessary for the public good. _____ He has forbidden his governors to pass laws of immediate and pressing importance, unless suspended in their operation till his assent should be obtained; and when so suspended, he has utterly neglected to attend to them. _____ He has refused to pass other laws for the accommodation of large districts of people, unless those people would relinquish the right of representation in the legislature, a right inestimable to them and formidable to tyrants only. _____ He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their public records, for the sole purpose of fatiguing them into compliance with his measures. _____ He has dissolved representative houses repeatedly, for opposing with manly firmness his invasions on the rights of the people. _____ He has refused for a long time, after such dissolutions, to cause others to be elected; whereby the legislative powers, incapable of annihilation, have returned to the people at large for their exercise; the state remaining in the meantime exposed to all the dangers of invasion from without, and convulsions within. _____ He has endeavored to prevent the population of these states; for that purpose obstructing the laws for naturalization of foreigners; refusing to pass others to encourage their migration hither, and raising the conditions of new appropriations of lands. _____ He has obstructed the administration of justice, by refusing his assent to laws for establishing judiciary powers. _____ He has made judges dependent on his will alone, for the tenure of their offices, and the amount and payment of their salaries. _____ He has erected a multitude of new offices, and sent hither swarms of officers to harass our people, and eat out their substance. _____ He has kept among us, in times of peace, standing armies without the consent of our legislature. _____ He has affected to render the military independent of and superior to civil power. _____ He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his assent to their acts of pretended legislation: _____ For quartering large bodies of armed troops among us: _____ For protecting them, by mock trial, from punishment for any murders which they should commit on the inhabitants of these states: _____ For cutting off our trade with all parts of the world: _____ For imposing taxes on us without our consent: _____ For depriving us in many cases, of the benefits of trial by jury: _____ For transporting us beyond seas to be tried for pretended offenses: _____ For abolishing the free system of English laws in a neighboring province, establishing therein an arbitrary government, and enlarging its boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule in these colonies: _____ For taking away our charters, abolishing our most valuable laws, and altering fundamentally the forms of our governments: _____ For suspending our own legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever. _____ He has abdicated government here, by declaring us out of his protection and waging war against us. _____ He has plundered our seas, ravaged our coasts, burned our towns, and destroyed the lives of our people. _____ He is at this time transporting large armies of foreign mercenaries to complete the works of death, desolation and tyranny, already begun with circumstances of cruelty and perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the head of a civilized nation. _____ He has constrained our fellow citizens taken captive on the high seas to bear arms against their country, to become the executioners of their friends and brethren, or to fall themselves by their hands. _____ He has excited domestic insurrections amongst us, and has endeavored to bring on the inhabitants of our frontiers, the merciless Indian savages, whose known rule of warfare, is undistinguished destruction of all ages, sexes and conditions. In every stage of these oppressions we have petitioned for redress in the most humble terms: our repeated petitions have been answered only by repeated injury. A prince, whose character is thus marked by every act which may define a tyrant, is unfit to be the ruler of a free people. Nor have we been wanting in attention to our British brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which, would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our separation, and hold them, as we hold the rest of mankind, enemies in war, in peace friends. _____

We, therefore, the representatives of the United States of America, in General Congress, assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the name, and by the authority of the good people of these colonies, solemnly publish and declare, that these united colonies are, and of right ought to be free and independent states; that they are absolved from all allegiance to the British Crown, and that all political connection between them and the state of Great Britain, is and ought to be totally dissolved; and that as free and independent states, they have full power to levy war, conclude peace, contract alliances, establish commerce, and to do all other acts and things which independent states may of right do. _____ And for the support of this declaration, with a firm reliance on the protection of Divine Providence, we mutually pledge to each other our lives, our fortunes and our sacred honor.

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Booking A Race Timer – Run To Succeed

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LCDDisplayScreensFinishLineWhat are your criteria for booking a race timer?  Booking a race timing service can be one of the biggest challenges for a race director, especially the first time race director.  Where do you look?  How much does it cost?  Should I use chip timing?  Are they already booked?  Those are just a few of the many questions I have been asked and hope to answer in this article.

When choosing a race timing company or individual, you certainly want professional service.  Professional service is someone who responds to your emails and phone calls in a timely manner, shows up to the event on time, and acts as a cheerleader as runners cross the finish line.

Most timing companies provide a finish line with their timing service.  This is one less stress a race director needs to worry about.  Whether it’s a corral chute or chutes, inflatable finish line, or framed style like pictured, a good timing company will provide the finish line for you.

Is it imperative that the race timing company provide you with a list of electronic results?  I believe so!  If the race director provided the timing company with a list of race registrants prior to the race, then the participants should already be in the database of whichever software system the timer is using.  Adding same day registrants is a small chore.  Providing an electronic version of the results allows the race director to provide those results online via their website or social media page.

A professional race timing company will also stay after the race is completed throughout the award presentation.  In the rare event that a flaw is detected in the timing results, the timer is available to address the situation.  Unfortunately, I have seen this occur and the timer had already made his money and fled.

Race timing services can usually be found through internet searching.  Also, talk to other race directors and find out who they use and if the service was acceptable.  If you’ve recently ran a 5K, 10K, or other race, pay attention to who times the race and what kind of job they did.  Maybe get a business contact from them during the event.

The cost of race timing varies from event to event and by geographical location.  How busy the company is can also dictate the price charged to the customer.  You want to book a timing company early.  Depending on the size of the company, they may only be able to handle one job per day and others multiple, but 5K event fundraisers have grown in popularity and companies get fully booked early.  Standard clock and bib timing is usually considerably less expensive than chip timing.

As a race director, you have to decide if the additional cost is worth it.  In my experience, chip timing is usually not worth the expense unless you have a large number of finishing runners.  When I say “large,” I’m referring to over 200 runners.

Next time you are in the market for race timing services, consider Run To Succeed’s event timing.  We are a professional company that will meet all of the needs mentioned here.  RTS currently serves Southern Illinois, Western Kentucky, Southeast Missouri, and beyond.  All of our timing services include a printed list of results on site and an electronic list to be distributed in any manner you wish.  Timing packages start as low as $150.00.  Of course, the finish line is on us!







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