Running injury free using the run walk run method with Jeff Galloway

Jeff Galloway is a seasoned runner, running coach, and author. His book, The Run Walk Run Method, explains his revolutionary system that gives the body rest when it needs it while running, allowing it to become less fatigued and less prone to injury.

The Run Walk Run Method was created when Jeff first began his running store years ago. He taught a beginner’s class in running, in which none of the participants had run in at least five years. To keep them engaged in the program, he added walk breaks to their running. This group remarkably experienced no injuries, as the method allowed the body to adjust to the running motion and avoid injury.

Jeff encourages this technique not only for beginners, but also for seasoned runners during training and the races themselves. He explains that our bodies weren’t designed to run more than about 200 yards at a time. Using the technique not only helps to alleviate stress buildup, but also lessens progressive fatigue, which has been shown to improve running performance times.

For new runners, Jeff recommends determining why you want to run. For complete beginners, he suggests starting with a modest amount of running of no more than 15 to 20 seconds of running, followed by a walking segment of about a minute. This helps to erase the fatigue. For the first month, keep the run walk segments short as you increase the length of the total run walk run. Gradually work your way up to 30 minutes. Don’t rush it and don’t sprint the running segments.

To connect with Jeff or to learn more about The Run Walk Run Method, visit http://www.jeffgalloway.com.

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Ageless Strength with Jeff Horowitz

Jeff Horowitz is a certified running coach and a seasoned marathon runner. He is also the author of the new book, Ageless Strength, which focuses on having the right approach to strength as we age.

Jeff explains that how we age has more to do with how we treat ourselves. As we age, our bodies stop producing as much growth hormone and lose some capability. However, if we focus on building strength, balance, and being functional with improved mobility, we will be better equipped to manage the effects of aging.

Jeff also speaks about thinking of exercise differently, more in terms of the mental component rather than just the physical motions. The goal with exercise is to enhance the number of things we can do, while continually challenging the brain in different ways to solve different problems. This improves our capability of movement and makes exercising more interesting and enjoyable.

One group that will want to focus on building more functional strength is runners, as most of their injuries come from strength imbalance. When a runner’s form is compromised, it causes stress all over the body, which can lead to injury. Runners should focus on maintaining strength laterally, which will enable their bodies to hold their form when they land each step.

The book includes different exercises that focus on meeting the challenges of each area, including strength, balance, and functionality. Create your own custom workout by choosing different exercises among the three sections. Maintain variety in your workouts to keep it challenging and fun, while allowing you to become stronger in a functional way.

To connect with Jeff Horowitz or to learn more about Ageless Strength, visit http://www.runhorowitz.com. You can also purchase the book on Amazon.

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Run forever with Bill Pierce and Scott Murr

Bill Pierce and Scott Murr are not only friends who have been running together for 35 years, but they are also founders of the Furman Institute of Running and Scientific Training and authors of the new book entitled, Runner’s World: Train Smart, Run Forever.

This new book details how one can become a lifelong runner. Starting a running program or maintaining a runner’s lifestyle can become more difficult over the age of 40. This is partly because we simply cannot train the way we did in our younger years. In addition, connective tissue becomes more rigid with age, which can restrict range of motion and lead to injury. Yet most runners over 40 have the same goal—to be a lifetime runner because it is a central part of their life.

To reach this goal, Bill and Scott discuss several steps that runners can take to make this goal a reality. These include:

1. Incorporate cross-training, which can keep you fit and active, while also improving your range of motion.
2. Add strength training to your routine. This helps to maintain muscle mass, which may help you to run faster.
3. Be sure to stretch, as doing so affects range of motion, which is the foundation of performance.
4. Add more recovery time in between workouts and hard runs.
5. Set realistic goals.

To be a healthy, productive runner, Bill and Scott offer these tips:

1. Make your running fun.
2. Incorporate variety.
3. Be consistent.

To connect with Bill and Scott or learn more about their programs and their book, Runner’s World Train Smart, Run Forever, visit http://www.furmanfirst.com.

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Go from stressed to strong with Laurie A. Watkins

Laurie Watkins is an accomplished speaker, coach, fitness enthusiast, and author of the new book Go From Stressed To Strong.

As a busy professional, Laurie found herself needing to make a change in her life to focus on her health and fitness. She found that building routines worked for her as a means of regaining control. In her book, she describes 20 keys to building a routine. Some of these important keys include:

1. Start an exercise routine first thing in the morning. Stay consistent and find 20 to 30 minutes per day to workout.
2. Keep your workout fresh. If you’re not excited, you won’t want to do it.
3. Set your intentions for the day.
4. Take time for self-care.
5. Review highlights of the day before going to sleep and maintain a gratitude list.
6. Remain motivated and repeat.

Make your routine a priority, but allow for some flexibility. If you don’t make yourself a priority, no one else will. Do more today than you were doing yesterday. Just start somewhere.

Laurie also talks about treating your body like a bank account when it comes to clean and dirty food. She uses the analogy of eating clean foods; doing so is like depositing into your body’s bank account. When you eat enough clean food, you can afford a withdrawal from the bank account to eat the foods you want to indulge in every now and then.

Laurie shares seven additional tips for working out, including:

1. Work out efficiently
2. Sign up for competitions as motivation
3. Make a schedule and commit to it.
4. Satisfy your own likes and dislikes
5. Start with one thing.
6. If you don’t measure it, it doesn’t exist.
7. Don’t be afraid to ask for help.

Visit http://www.laurieawatkins.com to read a chapter called, “Get Out of Bed and Fall Into a Routine,” from her book for free.

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Diz Runs | Denny Krehe

Denny Krehe from the Diz Runs Podcast is sharing the many benefits of being a runner. Many people know about the health benefits of running, which include weight management and burning calories. Running is also great for heart and cardiovascular health, as well as maintaining bone strength. There are also social benefits of belonging to running groups, where you can meet others, have conversations, and foster deep friendships. Running also provides a great sense of accomplishment through the setting and achievement of goals.

You can get started with running at a very low cost. If you’re going to run regularly, be prepared to invest into a solid pair of running shoes. Find your local running store and ask them to fit you for a pair of shoes. Anything else is a luxury item that is not essential to get started.

Denny recommends the Couch to 5K free app to help you prepare for your first race. This is a great tool for running newcomers, as it takes the guesswork out what to do and when to do it.

When running your first race, Denny says there are a few pointers to keep in mind. Channel your excitement at the beginning and try to pace yourself. Remember that your starting time won’t start until you get to the starting line, so it’s a good idea to line up according to your usual pace. Don’t forget to have fun. The hard part is the training. The celebration is the race day, so be sure to enjoy the experience. If have any questions before or after the race, feel free to ask your fellow runners, who are usually more than willing to help.

To connect with Denny or learn more about running and the Diz Runs Podcast, visit www.dizruns.com.

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Dynamic Aging with Katy Bowman

Katy Bowman is a biomechanist and science communicator who is passionate about movement in our everyday lives and health. Her new book, Dynamic Aging, shares valuable lessons and exercises to help anyone who wants to improve their mobility and strength.

When it comes to mobility, one of the greatest fears involves falling. Katy explains that falls later in life can be impossible to recover from. Often times, people will remove obstacles in their home to reduce the likelihood of falls. However, Katy explains that it is important to stay strong enough to deal with these obstacles, as the whole world outside your home is not obstacle-free.

Balance is another important area of focus. To improve whole body movement, Katy suggests starting with your feet. Most fit and movement conscious people have not trained their feet, however there are basic exercises one can do to begin strengthening and mobilizing the feet.

Katy also explains that learning to move differently and changing movement patterns helps to align the body better, which leads to better health. Many perceive that the purpose of movement is simply to facilitate more movement. However, having the ability to move opens doors to experiences that a lack of movement otherwise closes. This changes how you relate to things or people. Movement is critical in adding years to your life and life to your years.

There are simple ways to add movement to your daily routine. Practice getting up from the floor. Opt to go in to the bank rather than using the drive thru. Consider parking further away from building entrances. Make activities walking-based. De-convenience some of your kitchen to increase your level of movement and stretching.

To connect with Katy or learn more about Dynamic Aging, visit www.nutritiousmovement.com.

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11 Tips for sticking with a workout regimen

Donna from Facebook asked about tips for sticking to a workout regimen. Here are 11 great tips to follow:

1. Reconnect to your why – This helps you get started and stick with it.

2. Do it first – You are much more likely to do your workout when you do it first rather than putting it off until later in the day.

3. Set an appointment – Treat your workout like an important appointment that you would not miss.

4. Have an objective – Perhaps it’s a race, competition, or wearing a certain dress that you’re working toward. It’s a good way to recognize progress and maintain motivation.

5. Set micro goals – Set smaller goals along the way to your main goal to give you wins and encourage you to push harder.

6. Make it something you trip over – Make it a constant reminder so you have all you need to do your workout.

7. Convenience – Make it easy for yourself and you’ll be much more likely to comply with your program.

8. Hire a good trainer – You’ll have accountability and you may even have a better workout.

9. Have an accountability partner – Find someone who will keep you accountable so you stick with your workouts.

10. Have some planned periodization – Doing the same workout over and over can lead to plateaus. Rotate to different modalities to keep things fresh.

11. Make it fun – If your workout isn’t fun or you’re not excited about what you’re working toward, consider another style of workout.

Follow these simple tips to stay on track with your workout regimen!

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