Tag Archives: run

how to start running

Building Your Base – How To Start Running (or in my case start again!)

IMG_20140311_110547Dear Runners,

I am ashamed to admit it, I’ve lost my base.

As a runner, this is one of the most painful places to be.

This is that point when you know you should be running longer.

You know you should be running faster.

But at least you’re running.

The problem is though, when you’ve never run before or when you’re not in “run-shape” how to start running the times you would like to is frustrating and sometimes downright painful.

I’ve doggy-eared the page in my journal that says,

“Remember how much you LOVE to run.–Just get out there and do it when you forget.”

So now, despite the days I don’t want to I’m getting out there and running.

I started last week with 13 min out, 13 min back.

Day 2 I repeated and I’ve been building each day since.

Two extra minute per day, one rest day a week, and one recovery run where I drop back down to 13 out 13 back for the day I really don’t feel like going for a run.  

This will be the cycle until I’ve reached 30 out 30 back.–Then I’ll begin building speed back in.

I’m on day 5 (16 out and 16 back) and already I’m remembering why I like to run.

  • I love how it clears my head.
  • I love incorporating the breath control I’ve learned from yoga to my running.
  • I love the way it feels when I’ve found my stride and feel like I’m running fast!
  • I love feeling like I’ve worked for my breakfast.
  • I love the feeling of extension as my foot strikes the ground and propels me forward.
  • I love getting lost in my music.
  • I love exploring my neighborhood and seeing the small nuances each day brings.  (Right now that means marveling in the beauty that is Table Mountain and seeing how the clouds form around it differently every day!)

Day 3 I spent the first 18 min cursing how hard running was, and the last 10 enjoying it.–I hadn’t found my stride until min 19.

We only curse a run when we’re fighting our bodies.

If running is that painful, you’re probably going too fast. 

Slow it down.

Find your breath.

Once you’re breathing is under control, listen to your muscles.

Feel your legs propelling you forward.

There is power in thinking about the muscles are working. SR9009 side effects don’t minimize its potency, especially if you want to have lean muscles.

You’ll build stronger neural signals and begin to activate the smaller complimentary muscles that not only make you faster and stronger, but also help protect your joints and keep you from getting hurt.

If you’re building up like I am, don’t worry about paces or distances.

Run for time.  Let you body tell you what feels good.

I promise, put in enough QUALITY min and you’ll start running faster!

running drills to improve running form

Running Drills to Improve Your Running Form


running drills to improve running formYou know it is important to have good running form, but often it is developing that good running form that is hard.

The 3 main keys to good running form is:

  1. Mid Foot Strike
  2. Angles:  Dorsiflexed foot and knee to 90 degrees
  3. Forward Tilt

Here are some running drills to improve running form:

free gyms

Local Parks: The Free Gyms

free gymsOne of the biggest excuses to avoid jump starting your fitness and healthy lifestyle is the cost.  I understand, gyms can be expensive!

One way to avoid high prices is to studio hop.  Many privately owned cross fit gyms, yoga studios, and barre method gyms offer specials for new comers.  During the winter you can try each one through the beginners specials.  Who knows you may find something new you love.  Worst case you will work your muscles differently, gaining maximum burn.

As the weather begins to improve though we can even cut those costs by getting out and exploring the local parks in your area.   They are the free gyms!!   When I lived in Seattle I loved Seward Park, Gasworks ParkKerry Park, The Burke-Gilman Running Trail, Marymoor, and the UW Arboretum.

Shelby Park Nashville 02.jpgSince I’ve been in Nashville I’ve done laps and used the random steps and kid playgrounds for strength routines on the Downtown Riverfront, and at Centennial Park, Percy Warner Park, Shelby Park, and Fannie Mae Park.

Many local parks have either a long waterfront trail, or a running loop.  There are plenty of benches, Monkey Bars, bleachers, and bike racks to attach spri bands and do cross fit style workouts with your at home exercise equipment.  CHeck

Check out this youtube playlist: http://www.youtube.com/playlist?list=PLH9I3etWrhftr0O5KMGs3Y8DiDNswFjd1&feature=view_all

or below for inspiration on how to kick your own booty for free in your local parks!

No Equipment Needed:


Toe Touch

Leg Drives

Split Jumps

Diamond Pushup

Advances Single Leg Squat

Spri Band Need:

Spri Band Bicep Curl

Pushup Position Lat Pull



runner's strength workout

Runner’s Strength Workout: Stay Injury Free and Power Up Those Hills with These Moves!

Often runners spend all their time running.–Sound Familiar??

Doing this, leads to overuse injuries as well as that “skinny fat” look none of us want to have.

It is important to do strength training a couple times a week, to keep you running injury free and keep your body looking toned and fit.

I developed this runner’s strength workout to do just that.  The exercises are designed to work your gluteus medius, obliques, and stability muscles to protect against overuse injuries such as runners’ knee, while also working your larger muscles such as your gluteus maximus, biceps, and triceps so you stay toned with a perky booty and can power up those hills!


Do each exercise 3x through for the perfect 15 min strength routine to complement your running!


2013 goals

2013 Goals

2013 goals

What are your goals for 2013?

I ask about your “2013 goals”, because I’m sure quite possibly you want to improve more than one thing in your life.  Maybe you want to learn to cook, lose weight, make money, etc, etc.  Whatever your goals are, I suggest you also add a physical goal to your list.  A physical goal can’t be to lose weight.  That would be a secondary goal.  I recommend setting a physical goal because when we set physical goals, activity becomes a part of our life.

Weight loss has an end point.  Once you reach your goal, you stop trying to be fit and will most likely end up where you started.  If you set a physical goal there is a much better chance that you will learn to love this activity, making it a part of your life.  This is a lifestyle change that will keep you healthy.

A physical goal could be to take up yoga, climb a mountain, something simple like starting each day with a run, or it could even be taking your running to the next level by running a marathon or half marathon.


What will your physical goal be this year?

Seriously I want to know!  Comment below!  I’d love to hear what you plan to do to stay healthy and fit in 2013 and beyond!!