Best Nike Commercial Ever…

 

 

Advertisements

Daily Inspiration

“A man can fail many times, but he isn't a failure until he begins to blame somebody else.”


~ Steve Prefontaine

Do’s and Don’ts for Beginners

Running is a simple activity, but the following guidelines will help you succeed at it.

Don’t begin a running program without a full medical exam.

Don’t attempt to train through an athletic injury. Little aches and pains can sideline you for weeks or months if you don’t take time off and seek medical advice.

Do dress correctly. If it’s dark, wear white or, better yet, reflective clothing. If it’s cold, wear layers of clothing, gloves or mittens, and a wool ski cap to retain heat. Sunblock, sunglasses, a baseball cap, and white clothing make sense on hot days.

Don’t run in worn-out shoes (check them for broken-down heels or very smooth areas where you push off on your strides). Don’t run in shoes that are designed for other sports, such as basketball or tennis sneaks.

Do tell someone where you’ll be running and when you expect to return. Carry some identification and your cell phone.

Do some light stretching exercises prior to your run/walk workouts to reduce muscle tightness and increase range of motion. You should do even more stretching after the workout.

Do watch out for cars, and don’t expect “drivers to watch out for you. Always run facing traffic so that you can see cars approaching. When crossing an intersection, make sure you establish eye contact with the driver before proceeding.

Do include a training partner in your program, if possible. A training partner with similar abilities and goals can add motivation and increase the safety of your running.

Don’t wear headphones when running outside, whether you're “training or racing. They tune you out from your surroundings, making you more vulnerable to all sorts of hazards: cars, bikes, skateboards, dogs, and criminals.

Don’t run in remote areas, especially if you are a woman running alone. If you don’t have a partner, run with a dog or carry a self-defense spray (first ensuring it’s legal to use where you run). Don’t approach a car to give directions, and don’t assume all runners are harmless.”

Excerpt From: Burfoot, Amby. “Runner's World Complete Book of Running.” Rodale, 2009. iBooks.

 

 

2013 Road Race Results

As I begin a new year today, I decided to look back at the races from 2013 and see how I improved on my runs, if any at all, but more importantly reflect on the blessings of having another year of running.

Hot Chocolate 5K/15K 25:45 (5K)
Taste 10K Feb. 16 57:55
2013 March 5K Trail Run March 2 26:33
Luckie 5K March 17 25:07
12th Annual Cheerios 10K Challenge April 20 52:37
Nancy Travis Trot for Tots 5K April 21 24:44
5th Annual Run for Kids 5K May 25 26:51 (stroller)
2013 Peachtree Road Race July 4 55:03
Fuzz Run 5K September 14 24:49
Fire Fighter Fall 5K October 12 26:27 (stroller)
Princess Katie 5K October 13 24:21
Magnet Monster Dash October 25 24:07
Trick or Trot 5K October 26 23:47
Rock N Roll Half Marathon November 9 2:02:15
2013 Thanksgiving Day 5K November 28 24:53

20140101-103543.jpg