Running ~ Music To Keep You Hyped!

Running is all mental for me. It's a constant struggle right now for me because I get all psyched out about breathing and cramps and I tend to give up during my runs. I run with D and he helps to encourage me to keep going, and we run around the Jacqueline Kennedy Onassis Reservoir which stuns me every day. We live right outside of the Central Park Reservoir - which is why we don't have monthly gym memberships. Like, if we can't walk 20 feet out our door to go running, then why would we make it to the gym.

view from my iphone while running - city heaven

So back to my main point. Running is all mental for me and music keeps my brain focused on everything but the fact I'm running. I have a crazy running mix that I've been adding to over the months and I'm currently looking for new songs - that is where you, my friend, come in.

view of our running track from a plane (my own photo - D takes flying lessons)

What keeps you going while running? Do you throw mental temper tantrums when you feel like you can't go anymore? Do you listen to Broadway music to get you pumped?! Let me know on our Facebook page and tell me some new songs to download for my runs after work this week!

This is a sampling of artists I have on my playlist: Beastie Boys, Rage Against the Machine, Jay Z, Les Miserable Soundtrack (yeah - seriously I rage to 'At The End of The Day'), Adele, Lady GaGa, Katy Perry,  Britney Spears of course, and Marilyn Manson for a dash of angry running. This article from BuzzFeed also has a killer list of new song ideas.

#embarassingbravery

SH Running Challenge > Week 7

Week 7 > 11/14 - 11/18

Monday - Take a 30 minute walk
~ The way my schedule works this week I'll only be running two mornings. So I walked a few miles today and keep hydrated! I know I have big runs coming up so I have to keep healthy.

Tuesday -  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch
~ Struggled through the run and had to take a few minute break in the middle of it. Keep getting side cramps. I think I need to hydrate more the morning of my runs as well. Still feels good to run - but I do miss cross training terribly. I'm looking for to adding in different types of cardio again after my 2 month running challenge!

Wednesday -  Take a 30 minute walk
~ Continued to walk several miles and stretching and hydrating throughout the day. I used to be a big green tea drinker but haven't  been in the past few months. But I think I'm missing out on the health benefits of green tea so I'm adding in 1 -2 cups a day now!

Thursday -  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch
 ~Woke up with a headache and a sinus infection. Needless to say - not my best run. However - I do feel super accomplished that I can even face running for 25 miles straight and not worry about it. Yes I had to take some breather breaks but this is something I never thought I could even do before! I'll take this week and stride and look forward to the runner I will become.

Only going to get stronger...

 > Don't forget to LIKE our Facebook page! We post daily updates, reminders about giveaways, meal ideas, pictures, answer questions, post links to cool articles, etc!

- Stephanie

SH Running Challenge > Week 6

Week 6 was rough! Mostly on my part - I haven't been feeling well and I ate too much sugar over the previous week so I was just off all week. Regardless I'm glad I keep trying and it can only get better! I do miss my elliptical and bike work outs though - so I will be happy to get back to cross training and not just running every week. But I do realize I need to get my running endurance up first before I can add it into my weekly workouts.

Week 6 > 11/7 - 11/11

Monday - Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 3/4 mile (or 8 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes) + Stretch
~Yeah, totally could not get up this morning. But I've been working hard so I just slept in this morning :) I still walked a few miles and stretched a lot.

I don't like running outside in the cold...

 Tuesday - Take a 30 minute walk
~ Walked a few miles and continuing to stretch and do some minor strength training through push ups and sit ups.

Wednesday - Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes), Walk 1/4 mile (or 3 minutes), Jog 1 mile (or 10 minutes). + Stretch
~Meh, I've been feeling off all week. I think I ate too much sugar this weekend and it always throws me off balance. I could barely finish each 10 minute interval but I'm glad I sucked it up and ran this morning. I may try elliptical tomorrow morning so I'm not totally out of it for my 25 minute on Friday ahhh!

Thursday - Take a 30 minute walk
~I walked a few miles today, still haven't been feeling well so I stretched a bunch and went to sleep early!

Friday -  Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. + Stretch
~ Ugh, just having an off week and didn't get to run as long as I should have today. But I can't be too hard on myself. I've made so much progress and its OK to have an off week. I need to make sure I don't eat as much crap this weekend so I feel better next week!
 

> Don't forget to LIKE our Facebook page! We post daily updates, reminders about giveaways, meal ideas, pictures, answer questions, post links to cool articles, etc!

- Stephanie

SH Running Challenge > Week 5

Week 5 - I'm so proud I made it so far and have been running 3 times a week! I learned how to run 60 seconds at a time but this was the best way to do it. I'm feeling great, have good energy, and I'm not super sore!

Runners - any tips as I get into running longer times and distances? :)

Week 5 > 10/31 - 11/14

Monday - Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes). + Stretch
~ Running for 3 - 5 minute intervals today! OMG. I am happy to say I completed all 5 minute intervals and felt good! The longer I run, the more I have to relax mentally and just run. Overthinking it kills it for me and I psych myself out. The upcoming weeks are getting more serious so I know I have to continue to eat healthy, drink water daily and mentally prepare for training!

Building up my time slowly but surely!

Tuesday - Take a 30 minute walk
~ Walked a few miles and stretched a lot. I'm not feeling nearly as sore as I thought I would be, so I'm grateful for that! Also created an epic & intense running playlist (everything from Adele and NSync to Nirvana and Rage Against the Machine). Actually excited for my run tomorrow!

Wednesday - Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes), Walk 1/2 mile (or 5 minutes), Jog 3/4 mile (or 8 minutes) + Stretch
 ~ Two 8 minute intervals were scary... def the longest I have ever ran (don't get me started about Friday)! The first 8 minute interval I got the worst side cramps ever and had to stop at minute 7 to walk it off. I then quickly googled side cramps (check out our Facebook page for my findings) and continued my 5 minute walk. I realized I had to keep my breathing in pace - which I did for the next 8 minute run and I made it through! Great feeling :)

Treadmill Champ!

Thursday - Take a 30 minute walk
 ~ I am staying super hydrated (I usually do every day) and keep stretching to make those awful side cramps stay away tomorrow!

Friday - Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. + Stretch
 ~ I ran the entire 20 minutes straight this morning! I ran 1.5 miles this morning! #WINNING I am so proud of myself - considering just 5 weeks ago I didn't even know how to physically run. I felt good, keep my breathing at a steady pace and luckily no side cramps came my way. I'm feeling powerful and proud. Happy I have come so far!

All smile after my run this morning :)

> Also - don't forget to LIKE our Facebook page! We post daily updates, reminders about giveaways, meal ideas, pictures, answer questions, post links to cool articles, etc!

- Stephanie

SH Running Challenge > Week 4 & Loving It!

Made it 1 month running!

Whaaaat I've been running for a whole month! I really can't believe it. I remember being pretty discouraged when I was so sore my first 2 weeks. But now I like it and I look forward to running! I've been running 3 mornings a week for the past month (only missed 1 morning). In fact 2 mornings this week I ran 1.5 miles during my 25 minutes of running intervals! I can't wait to see what the next month brings! Please feel free to leave any runner comments/advice - I'm always looking to improve. 

Week 4 > 10/24/11 - 10/28/11

Monday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
~ Running for 5 minutes straight was intimidating... but I did great and loved it! No side cramps, I kept at a steady pace and felt good. I know week 4 is my halfway turning point and I'm ready to keep pushing forward!

Tuesday - Take a 30 minute walk
~ Walking around the city a bunch today (unfortunately got blisters from my new boots - wahh!). Also took time for crunches/push ups/stretching.

My first of 2 - 3 minute running intervals!

Wednesday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
 ~ What a run this morning! I definitely pushed myself and it felt good. I jammed out to the Nicki Minaj CD and the 5 minutes flew by! Then the second section of 5 minutes I got stomach cramps (because I was drinking water?). Feeling more exhausted than usual today, but feel empowered that I completed another run!

Thursday - Take a 30 minute walk
 ~ I walked a few miles around the city and continue to stretch and do strength training.

2 - 5 minute running intervals too! Love it!

Friday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
~ Woo second morning this week I ran 1.5 miles within my intervals today! It has been freezing/raining so I've been running on a treadmill at the gym but it hasn't been that bad. I actually like using the treadmill because it helps me keep a steady pace. Felt good about both 3 minute and 5 minute runs. Excited to push myself more next week!

Feeling accomplished :)

> Also - don't forget to LIKE our Facebook page! We post daily updates, reminders about giveaways, meal ideas, pictures, answer questions, post links to cool articles, etc!

- Stephanie

SH Running Challenge: Second Month Schedule

(Don't forget about our Facebook page!)
As of this Friday I will have completed the first month of my running challenge! This is an 8 week challenge - I wanted to give myself a chance to actually build up endurance and see where I can be with timing, etc. Most 'running for beginners' websites suggest a 2 month trial as well.

I started on Monday, October 3rd and my last week of running will be Monday, November 28th. (Technically that is 9 weeks but with Thanksgiving thrown in there I'll give myself all of November).

I started totally terrified of running and afraid to even try it. Now I'm actually looking forward to my morning runs and excited to push myself even farther!

 > I am using this beginner runners article to set my first month schedule! It's a 9 week schedule, running 3 times a week, that will get me up to 3 miles by the end of November. This Runners World article is another great 8 week beginners schedule if you wanted to try this one out instead.

> I will be using this stretching routine after all my runs - stretching is so important and I know it will help me feel better after each run! 

SECOND MONTH RUNNING SCHEDULE:

Week 5 > 10/31
Monday - Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes). + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes), Walk 1/2 mile (or 5 minutes), Jog 3/4 mile (or 8 minutes) + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. + Stretch

Week 6 > 11/7
Monday - Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 3/4 mile (or 8 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes) + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes), Walk 1/4 mile (or 3 minutes), Jog 1 mile (or 10 minutes). + Stretch
Thursday - Take a 30 minute walk
Friday -  Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. + Stretch

Week 7 > 11/14
Monday - Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch
Tuesday - Take a 30 minute walk
Wednesday -  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch
Thursday - Take a 30 minute walk
Friday -  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). + Stretch

Week 8 > 11/21
Monday - Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). + Stretch

Week 9 > 11/28
Monday - Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Thursday - Take a 30 minute walk
Friday -  Final run of my challenge! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

- Stephanie

SH Running Challenge > Week 3

 SH Running Challenge > Week 3 > Monday 10/17 - Friday 10/21

I am stoked that I have not been as sore as I was the first weeks when I was running. I'm enjoying it more now, and even looking forward to pushing myself a little harder. Even though I was terrified at first, I feel great and excited I'm overcoming this year!

> Any tips as I start running for longer periods of time next week? I have a killer playlist, great running shoes... I think I need to work on my breathing though!

Love running outside in beautiful fall weather!

  WEEK 3:

Monday - ~ I wasn't home to run, so I didn't. Still did stretches and walked around 2 miles throughout the day.

Tuesday - Take a 30 minute walk
~ Walking and stretches felt great! I was in a car all day on Monday and it felt good to stretch out!

First Rep: Run for 90 seconds, then walk for 90 seconds

Wednesday - Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch
~ Ahh - running for 3 minutes straight?! I was scurred at first but it felt real good! I did get some side cramps by minute 3, but by the end of the run I felt like a champ. (Haha don't judge - this is progress for me!!) 

Thursday - Take a 30 minute walk
~ I've been walking during the day and have also added in around 20 minutes of yoga/crunches/push-ups every night after I get home from work. Strength training is crucial and I had forgotten how much a few minutes of yoga can chill me out.

Second Rep: Run for 3 minutes, walk for 3 minutes

Friday - Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch
~ Feeling so much more confident going out on my runs now! Felt great the whole time, can run the whole 3 minutes without any side cramps now. It was hard to wake up this morning, but I'm glad I got out of bed and just ran. It woke me up and gave me a great start to my day. I like to feel accomplished before I even get to work - and running is doing the trick!

Haha yes - this is this morning. What would I do without my iPhone...

I really recommend this start slow and build up running program. The first weeks of starting slow really gave me confidence to continue without feeling overwhelmed or too exhausted.

Have a great weekend :)

- Stephanie

SH Running Challenge - Week 2

 SH Running Challenge > Week 2 > Monday 10/10 - Friday 10/14

I completed my second week of my running challenge! I am very happy I made it this far. See below for my daily recap - please comment and let me know any advice you may have for the upcoming weeks :) 

Week 2 > 10/10 - 10/14

Monday -  Take a 30 minute walk
~ Started off the week slow, just walked a few miles throughout the day and stretched a bit. I didn't feel well all day (ended up being the flu!). Also, practiced running with my fiance at night, and I was running wrong. Way too hard on my feet (no wonder why my heel was killing me), so excited to give it another try tomorrow!

I love running on The High Line. So beautiful!

 Tuesday - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
~ Heel is feeling much better, but I haven't been feeling well for the past few days. Decide to give running a try this morning and I felt good about the run. But then sick immediately after and cue the flu for the rest of the day... oh life.

I time myself on my iPhone when I run
> Run for 90 seconds

> Walk for 60 seconds

Wednesday - Take a 30 minute walk
~ Woo slept for 10 hours last night! I needed the sleep so I didn't get up early to do anything. However I will be walking around 2 miles around the city today, so its no big deal. Started to do some nightly crunches and push ups to add in some strength training to this program.

Thursday - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
~ Feel really good this morning! I'm doing well running 90 seconds at a time, and it feels good. Definitely an adrenaline rush to accomplish this in the morning. Again - so happy I started slow because I'm feeling positive and not overwhelmed by this. Feeling strangely tired but alert and excited at the same time.

How I keep my keys on me while I run!

Misty morning run on The High Line on Thursday

Friday -  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
~ I didn't get to run as long as I would have liked to this morning, but I'm still feeling great. I'm not super sore anymore and I don't have any foot pain.


- Stephanie 

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Running: Beginner Questions

Woo, in Week #2 of the running challenge. I'm feeling good now, but when I took on this challenge, I knew I couldn't let my fears overwhelm me. If I waited to start running until I was comfortable with the idea, then I would have never started.

There are a million questions to be answered, so I'm tackling them as I approach them. Below is a list of the beginner runner questions I've come up with, as well as the answers that I have discovered so far.

> New runners - let me know any additional questions you have for me to tackle!
> Experience runners - please feel free to comment with any advice/suggestions as I'm always looking to learn and there are so many beginner runners out there looking for advice!

 

Should I eat before?
> You shouldn't run on a full stomach, it can cause side stitches. I run in the morning when I first wake up, so I just have a banana and some water, then my breakfast an hour after running. Other sites recommend: Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. 

What should I eat after?
> What you eat all day, every day affects your running (affects your physical and mental wellness!). Be sure to keep hydrated every day, and consistently eat balanced meals. That means good carbs, protein and lots of fruit and veggies! Runners World.com has an entire article about what to eat and when! 

Where do I keep my keys?
> So this won't be a problem once I start running at the gym (I'm no good in cold weather)... but I've been rolling up my keys in my longer socks, or tying them into my shoelace and tucking them under my shoelaces. Running in New York City is not a good place to lose keys, so this has been a hassle, but I like to run outside for now so keys in the shoelaces is my best bet! 

Should I bring water with me?
> How much water you should be drinking depends on how long/fast/hard you run and how hot/cold/humid it is outside. When I run outside I don't bring a water with me because I don't want to carry it. But I drink water before and after, and I'm sure I'll ne\ed to bring water with me on longer runs in the future. Daily Running Tips has good drinking water advice depending on your situation!

What do I wear?
> This varies from man to woman and from season to season. For me being comfortable and not overheated is very important. Runners World.com has an amazing calculator to determine how to dress for all weather - I will definitely be using this when it gets colder! 

Should I listen to music?
> I use my iPhone to track how long I'm running (when to take walk breaks, etc) so I LOVE listening to my music when I run. Remember though if you are running on roads - safety is most important! Be aware of what is around you and don't block out the natural sounds around you. That being said - good music can get you and keep you in running mode!

- Stephanie

SH Running Challenge - Week 1

SH Running Challenge > Week 1 > Monday 10/3 - Friday 10/7

I completed my first week of my running challenge! See below for my daily recap - please comment and let me know any advice you may have for the upcoming weeks :)

Week 1:

Monday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
~ Yay I did it! Finished my first run! A little awkward at first... I was running on my tippy toes like a first grader (figures!) But this was a very easy start up and didn't scare me at all. I didn't bring water and I had to roll my keys up in my socks. Unfortunately I got a huge blister yesterday which sucks, but bottom line I'm feeling good and can't wait to progress on Wednesday!

 Tuesday - Take a 30 minute walk
~ Decided to make this a 30 minute stretch since I am so sore already! What the heck! Guess there are a lot of running muscles that I haven't used in 20 years haha. Stretch felt good, glad I had a day break before the next run.

Wednesday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
~ Felt good going out this morning. I'm running on The High Line, which is less scary for me to run on than the streets for right now haha. It's empty in the morning and beautiful. As for the running, I feel like... heavy footed when I run. Hard to describe. Just feel like I'm pounding the pavement. Don't want to kill my joints or anything. But the alternating 60 secs run and 90 secs walk is feeling good and easy enough not to scare me away :)

Thursday - Take a 30 minute walk
~ Made this a 30 minute stretch as well. My right heel is KILLING ME. I talked to my sister and she suggested that since I have flat feet I should get gel inserts for my sneakers to comfort my feet. Stretching felt great and hopefully my heel is feeling better by tomorrow. I'm not in this to get hurt and I won't run through the pain haha I have zero pain tolerance (why I don't play sports...)

Friday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
~ Woo feeling good! Feel accomplished that I finished this week. Although my heel is killing me, the gel inserts definitely helped to cushion my flat feet (from years of wearing sandals). I don't run until Tuesday morning next week, so I'll have time to heal and stretch. I'm still walking 2+ miles around the city every day, so I'm looking forward to seeing how I progress next week!

This quote sums up my week:
"Baseball is 90% mental, the other half is physical."  -- Yogi Berra
~ More than half the battle for me was getting out of my head and just hitting the street and giving it a try. I'm happy I sucked it up and finished this week. There is no better feeling than getting closer to achieving a goal!


- Stephanie

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Beginner Running Tips

My running challenge begins on Monday, October 3rd! You can check out my weekly beginner runners schedule and other beginner runner tips here.

As you can tell from my running confessional pre-challenge post thoughts... I'm a scaredy cat when it comes down to taking off running for the first time. I do have several family and friends that love running, so to get me pumped and ready to go, I asked them for some basic tips to get me going and through the first week!
 

Knowing other people that run encourages me to give it a decent try!

"Tip: start slow. Set goals. Expect to be sore... especially the quads. You will have a hard time walking down stairs. Also get headphones and pick out really good running music." - Dr. Jennifer Grozalis of Synergy Rehabilitation and Chiropractic in Newtown, PA

"From a five-time Boston Marathon runner, with 20 marathons total, an ultra, and 21 triathlons -- I give you this summary of all I've learned. Learn to use a short stride length and a fast turnover. Check your watch stopwatch and count 180 footstrikes per minute. This is the optimal stride. Most run with a longer stride and fewer footstrikes, and this causes great stress to the body. Other than that, build up slowly, and if you want to run long races, you have to run lots and lots and lots of miles in your training. No shortcuts. Eat well, sleep well, train well. No shortcuts. Have fun." - Christopher

"As a marathoner myself, I recommend spandex pants, not shorts. Chaffing is a bitch. I find that eating carbs an hour or two beforehand is beneficial and hydrate the day before by drinking your weight in ounces of water." - Olivia

"The right pair of sneaks is essential...I ♥ Brooks...brooksrunning.com" - Victoria

"It's ok just remember you're grabbing two ropes that never end, the more your arms work the faster you can go... get em' gurrl! Good Luck!" - Trish (She was actually on my first grade soccer team - yes the one I quit haha)

"Drink a lot of water, wear good sneakers (I wear Nike shocks with inserts.) iPod is def a must, and I have a running partner who is a staffordshire bull terrier!" - Lauren 

I am a soon to be city girl runner!

I also checked out 100 Beginner Running Tips from CompleteRunning.com - these 10 tips stood out to me:

1. Remember that you will have plateaus in your progress and tough days along the way.
2. It gets easier.
3. Accept and appreciate the fact that not every single run can be a good one.
4. Don’t expect every run to be better than the last one; some of them will hurt.
5. Don’t think too much about it or you won’t do it.
6. Even a bad run is better then no run at all.
7. To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.
8.  Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
9. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
10. Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.

>> Readers - enlighten me. What are your beginner tips / running encouragement? I'm getting pumped/nervous/praying for no injuries on Monday 10/3... but looking forward to sharing how my first run went!


- Stephanie

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SH Running Challenge: First Month Running Schedule

Being the ultimate Type-A, I am much more likely to stick to a routine if it's written down and mapped out. Although I'm terrified to give running a try (Will I get hurt? Lost? Will I be too slow?), my anxiety is lessened by knowing exactly what I'll have to do.

This is going to be an 8 week challenge - I'm thinking I'm going to need 2 solid months of learning to run before I can actually judge my whole experience. I want to give myself a chance to actually build up endurance and see where I can be with timing, etc. Most 'running for beginners' websites suggest a 2 month trial as well.

So I will begin on Monday, October 3rd and end the week of Monday, November 28th. (Technically that is 9 weeks but with Thanksgiving thrown in there I'll give myself all of November.)

Almost time to hit the road...

I know "learning to run" isn't as easy as running out my front door every morning. In order to pace myself and avoid any injuries, I'm going to start out slow and work up. I'd rather take it easier to begin with and not scare myself off. I'd suggest this plan for anyone... don't go in with guns blazing expecting fitness miracles... give yourself time to work up to where you want to be. 

My fitness level now: I have a solid base > Walking 3-4 miles a day (for the past 3 years), Cardio (elliptical & bike 4 times a week for the past 2 years)

Where I want to be with running: I have no idea... Basically I just want to be comfortable going for a 30 minute run to clear my mind... I don't know how fast or slow one is supposed to go but since this is for me I'll take it slow :)

> I'll be using Daily Mile to track my runs

> I am using this beginner runners article to set my first month schedule! It's a 9 week schedule, running 3 times a week, that will get me up to 3 miles by the end of November. This Runners World article is another great 8 week beginners schedule if you wanted to try this one out instead.

> I will be using this stretching routine after all my runs - stretching is so important and I know it will help me feel better after each run!

I'll be taking baby steps to start off on the right foot...

FIRST MONTH RUNNING SCHEDULE:

Week 1 > 10/3 
Monday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. + Stretch

Week 2 > 10/10
Monday - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch
Thursday - Take a 30 minute walk
Friday -  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. + Stretch

Week 3 > 10/17
Monday - Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk, then do two repetitions of the following: Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes. + Stretch

Week 4 > 10/24
Monday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
Tuesday - Take a 30 minute walk
Wednesday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch
Thursday - Take a 30 minute walk
Friday - Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes. + Stretch

 > I'll be posting on Thursday this week before I begin my running on Monday all of the beginners tips that I've been collecting from family, friends and web research. Please leave ANY comments/suggestions that you have! I am open to any advice :)

> Also - WEDNESDAY IS YOUR LAST DAY to set your end of year goals and enter our Sunfood Giveaway! So like our Facebook page and Sunfood's Facebook page and then leave us your goals in a comment on the giveaway post and you are golden.

*My goals for the end of 2011 are:
1. Learn to run at a steady pace for 30 minutes (and enjoy it!)
2. Cook a new recipe every week (and share with S&Tea)
3. Figure out how to cook a great gluten free/dairy free holiday (Tgive or Cmas) meal that I can eat (Last year I had to give up all my favorites, this year I feel better prepared to cook!)

- Stephanie

Facing the Fear: Becoming a Runner

When I was asked to contribute to Strawberries & Tea, it was to give tips to the beginning runner. And I can do that. As a running coach, I am often asked for my advice on how to start and stick with running. But then I thought about it, you don't need the tips, if you can't get out the door. The honest truth is the hardest part about becoming a runner is actually deciding to commit to the sport.

A lot of people think they can't be a runner. And most of the time, their reasons are really just excuses. They have bad knees. They don't have time. It's too hot. It's too cold. They could never do, XYZ.

Honestly, I don't buy any of it. As humans, we were born to run. And unless running will actually put your life in danger (i.e. unsafe locales, serious medical conditions), there probably isn't really any reason that you aren't able to it.

You just have to ask yourself what kind of fear is holding you back.

Are you afraid to fail? Then set small attainable goals. Maybe you start by running for one minute. Once you can do that, add another and another, until you can run a mile.

Are you afraid of injury? Then take precautions. Get fitted for proper footwear. Run in safe areas, where you are well illuminated and don't need to dodge traffic. Don't push through pain. (Yes, running can be uncomfortable, but it should never be painful.)

Are you afraid that you'll do something wrong? Then ask for help. Chances are you know a runner. Or that you live near an RRCA organization. Heck, even your doctor may be able to give you advice. The better informed you are the more likely you are to succeed and stick with your new found activity.

Whatever your fear is, big or small, it can be overcome and you can reach your goals. IDENTIFY the fear that's holding you back and ELIMINATE it. You just need to find the method that works for you. And once you've eliminated that fear and have become a runner (it only takes one run, no matter how fast or slow), then read the Complete Running Network's 100 Beginner Running Tips HERE. It's a comprehensive list that will get you on your way.

So, what are you waiting for? Can't you hear your running shoes calling your name?
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Don't forget about the Sunfood Giveaway we have going on!