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Summer Running Guide


Running on sunrise seaside trail.

I love running, and I love summer, but running in the summer is something I kind of hate. As much as I love running by green flowering trees and sparkling waters, the heat and humidity usually get the better of me and send me running indoors for the treadmill or straight into a cold swimming pool. But, avoiding the outdoors is out of the question if you are serious about sticking to a running routine or training for a race.

If you struggle with running in the summer, you are not alone. EVERY runner has had their own battles with the summer heat, but this handy guide will give you all information you need to ward off most of summer running dangers as well as how to make the most out of your training program in the summer months.





Now that I’ve likely scared you out of pursuing a summer running routine, let me assure you that running in the heat is safe and manageable with the right equipment and know-how. Keep reading for all the info you need to become a summer-running machine (you might even learn to love it).

Read the complete article at Train for a 5K.com

Getting started... the first mile

4 Reasons Why The First Mile Is Always The Hardest

4 Reasons Why The First Mile Is Always The Hardest


I can’t be bothered to run. I don’t want to get up out of my warm, cosy bed into the cold dark morning. One missed run won’t hurt. I’ll run later instead.

I know that if I can push through that first mile warm up, then I usually fall into the rhythm, find a good pace and start to control my breathing. Once that first mile is over, I know I’ll enjoy the run.

Why is the first mile so hard?

Read Rest Original Article Here…

Fitness Motivation

How the Internet Can Keep Fitness Fun and Engaging

How the Internet Can Keep Fitness Fun and Engaging

While the internet can sometimes get a bad rap for being distracting and wasting time, we feel it actually has a lot to offer the world of fitness. To stick to your health-related plans, goals and interests, it's important you feel engaged and intrigued by the goals you’re working towards. Otherwise, you may suddenly find yourself out of shape.

Internet, Social Groups and FitnessThe internet provides us with a vast amount of information we can use to inspire us, teach us, motivate us and entertain us. Therefore, in this day and age, it's become a powerful tool to keep people engaged and active in their fitness plans.

Social Media Fitness Groups

Everyone is on social media these days, and there are fitness communities within the online social world that are booming. If you're into weight lifting, running, pole-fitness, yoga, sports or pretty much any other type of fitness, there will be groups of interested and motivated people conversing and sharing with one another.

These groups contain fun, engaging and entertaining posts that can help to keep the idea of getting fit fun and exciting. If you see people posting in social media groups with their results and journey, it will push you to continue with your own workouts and diets, helping you remain engaged and active in your fitness pursuit.

The best social platform for this type of information is Facebook. Facebook caters for all different types of posts in an easy to consume manner. Video, image and text-based posts are allowed, and it is the most used social media channel of all. Search through Facebook and try to find fitness groups related to your health goals and plans.

If you plan on uploading and posting in social media groups while on the go, be sure to use a secure connection, otherwise people may be able to get access to your information, which isn't something you want to worry about while contributing to your social community.

Entertainment with a Motive

Most areas of fitness and sports have iconic figures. In the digital age we live in, these figEntertainment with a Motiveures run their own social media or YouTube channels, which can be very fun to follow.

Their posts will contain valuable content, humor, mindset and motivational content, and anything else relevant to them. Following these figures provides us with focus, determination and fuel to use for our own fitness goals.

YouTube is another popular platform where you can watch fun and engaging videos within the fitness industry. Most channels try to keep things light yet valuable for their viewers, which means you're bound to be entertained. It's helpful to have this kind of influence and information in your life if you're trying to remain engaged with your health-related activities.

Overall, the internet provides us with a lot of information that can entertain us and make the world of fitness more fun and engaging. Through following social media groups, channels and celebrity-like figures, we can become more absorbed, and we are more likely to push ourselves to better levels of fitness.


Author Bio: Diamond is a health and tech blogger. She enjoys spreading awareness about how information influences us and motivates us to reach and achieve our health related goals.  Check out more of Diamond's articles at ehealthinformer.com, or follow her on Twitter at @ehealth_inform.






Vancouver Island Runners Association

Island Series – Hatley Castle 8K

Island Series – Hatley Castle 8K

Hatley Castle, Victoria, BC
The fourth race of the Island Series, Hatley Castle 8K has something for everyone. Run through the beautiful Hatley Castle National Historic Park grounds, the course is a  mix of road and crushed gravel with some challenging but rewarding climbs. Hosted by Frontrunners, the course records are: 24:52 (Steve Osaduik) and 28:40 (Kirsty Smith)


Race Package Pickup

Saturday, February 18th 12:00pm – 4:00pm at Frontrunners Westshore (123-755 Goldstream Ave, Langford)

Sunday, February 19th, 9 am – 10:30 am at Royal Roads

*Limited registration on race day from 9:00am – 10:15am





Out of shape already?

Out of Shape Already?

Out of Shape Already?

Out of Shape Already?

It’s the runner’s biggest question and worst fear: how quickly can I get out of shape? After putting in hours of training and hundreds of miles, most athletes worry it will all go to waste if they stop. That’s only partially true.

Unfortunately, plenty of hard-earned fitness can go away within two weeks. Most studies suggest that an athlete’s VO2 max, the maximum oxygen he or she can uptake and utilize, plunges in the first month of inactivity, according to Dr. Edward Coyle, the director of the Human Performance Lab at the University of Texas at Austin. VO2 max continues to decrease, albeit at a slower rate, for the first three months after ceasing activity. In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.

read more at running.competitor.com

Running and Yoga; Are they a match?

Many people find their way to get fit and stick with that one form of exercise.   As with any fitness regime it is good to combine a few avenues of fitness to maintain a balanced approach to your exercise routine. Running is good for the cardiovascular system and strengthening specific standing_pose_resizedmuscles but what about the rest of your muscles?  They need to be toned and maintained.  Core muscles are a prime example of an important set of muscles to workout.  Without a strong core you are more prone to poor posture and back injuries. Yoga can help with toning and strengthening core muscles and many other muscles sets.

When training for a race there comes a point where a runner starts a tapering routine. This is when you cut down on the amount of running you do to rebuild your bodies reserves. This allows you to run the race with your body fully rejuvenated with energy. When doing your tapering routine a good question for runners is ‘Can a Yoga Session Replace a Run?'

Check out this article from www.runnersworld.com aptly titled ‘Can a Yoga Session Replace a Run?' to find out what some of the research has found.



Race Hydration and Fuel – What and When?

Soon it will be time to start ramping your training schedule to prepare for the numerous races and marathons in the coming year. Hydration and fuel are important components to racing. Knowing what to eat and drink and when are important and depend on the person and the length of the race you are participating in.

Check out the article below ‘Running 101: Race Fueling Made Simple' from running.competitor.com to see the suggestions they have to offer.

Staying hydrated and fueled during races is not as complicated as you might think.

When in training, runners are always keeping a close eye on what, when and how much they’re putting into their bodies throughout the day. But when race day rolls around the questions inevitably start to surface. Did I eat enough for breakfast? Am I well hydrated? When should I pop my first gel pack? How often should I drink? Do I try a sports drink at Mile 12 or just stick to water?

The answers, of course, are going to vary by the athlete, but regardless of your ability level the last thing you want to be doing is doubting yourself on race day. You must toe the starting line feeling confident in your training, and it’s just as important to be sure of your fueling strategy as well.

Read rest of the original article…..

The 25 Golden Rules of Running

http://www.runnersworld.com/running-tips/the-25-golden-rules-of-running?cid=soc_Runner%27s%20World%20-%20RunnersWorld_FBPAGE_Runner%E2%80%99s%20World__Motivation_RunningTipsIn most cases, these rules started out as a light bulb over one runner's head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom. Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there's an exception to every rule.

1. The Specificity Rule
The Exception:
2. The 10-Percent Rule
The Exception:
3. The 2-Hour Rule
The Exception:
4. The 10-Minute Rule
The Exception:
5. The 2-Day Rule
The Exception:
6. The Familiar-Food Rule
The Exception:
7. The Race-Recovery Rule
The Exception:
8. The Heads-Beats-Tails Rule
The Exception:
9. The Conversation Rule
The Exception:
10. The 20-Mile Rule
The Exception:
11. The Carbs Rule
The Exception:
12. The Seven-Year Rule
The Exception:
13. The Left-Side-Of-The-Road Rule
The Exception:
14. The Up-Beats-Down Rule
The Exception:
15. The Sleep Rule
The Exception:
16. The Refueling Rule
The Exception:
17. The Don't-Just-Run Rule
The Exception:
18. The Even-Pace Rule
The Exception:
19. The New-Shoes Rule
The Exception:
20. The Hard/Easy Rule
The Exception:
21. The 10-Degree Rule
The Exception:
Dress for Success
22. The Speedwork – Pace Rule
23. The Tempo-Pace Rule
24. The Long-Run-Pace Rule
25. The Finishing-Time Rule
The Exception: Read Rest Original Article Here… runnersworld.com


Safety First saying active and safe this fall


Staying active through fall and winter can be a challenge for many of us. It is the time of year when we want to curl up on the couch with a warm drink rather than face the darkness and inclement weather that the season brings. While it can be exhilarating to exercise outside when it is cooler and darker, given the choice of working out indoors or outdoors, we often go with the former choice, but with a little preparation and thought there is no reason why you can’t make the most of the outdoors.

Whether you are running, cycling or walking having the right gear is crucial for comfort as well as safety. From head gear to shoes there is a myriad of choices out there and so there really isn’t any excuse for not dressing appropriately. Remember a warm body is a happy body so take the time to invest in some proper clothing. Ear bands and hats are an essential item if you feel the cold (remember 80% of your body heat is lost through the head) as are gloves or mitts. You may need to wear one, two or three layers on your body depending on the weather and wind chill. There are many thermal and technical moisture-wicking fabrics out there so ask your favourite running, cycling or outdoor store for recommendations. Tights can come in varying degrees of thickness so this will depend on the temperature and your comfort. And don’t forget socks. Not cotton, but smart wool.  Read more….

Should Distance Runners Lift Heavy?


Should Distance Runners Lift Heavy?

http://running.competitor.com/2014/02/training/should-distance-runners-lift-heavy_67606You’ll be surprised how much strength work you should be doing in the gym.

In addition to aerobic development, one of the key components to running faster is improving your ability to produce a forceful stride quickly and efficiently. Simply speaking, the more power you can generate with each stride while using a minimal amount of energy, the faster you can run.

So how do you increase your ability to produce powerful strides as a runner?

Not surprisingly, many runners are worried that lifting heavy weights will bulk them up. The benefits of adding power to your stride would be negated if it also added weight to your frame. Luckily for runners, it is a myth that heavy weights will cause to bulk up. Read Rest Original Article Here…

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