Love, Friendship and a Passion for Running

As a kid growing up I was always fascinated by sports but there was always something about running that I got hooked on to and it has stayed with me always, even though there have been times in my adult life when patience, low pain threshold and just down right lazy have gotten the best of me. In the past nine (9) months or so, I have re-discovered my passion for running, and although it was a real struggle in the early months. Today, I am (67) pounds lighter and running; my passion, my time away from the madness; is back and it feels great.

In this blog, I want to share three (3) things about my fitness journey that you may find useful.

Love

It’s not often you get to share your passion with the one you love and enjoy

doing that passion together, to the extent that you break into laughter or broad smiles just thinking of the next opportunity to do it all over again. If you are as lucky as I have been in the past nine (9) months, you would have found love like I did in Patrice Wilson-McHugh, rediscovered my passion for running and then found out the two are one and the same.

Friendships

Sonic Steppers Running Club is the newest of many recreational running clubs in Jamaica and it’s where I have formed some of the best friendships I have had in years. Simply put, our mission is to provide runners with varying levels of fitness and proficiency, as long as they are committed to achieving a healthy lifestyle while having fun through friendly competition.

Patrice loves running so much she formed Sonic Steppers Running Club just so that our friends could share in our passion to get fit and enjoy an active lifestyle, all while having mad fun while doing it.

Seven (7) running tips for new runners

Get the right running shoes

Wearing the right running shoes is the key to comfort and injury prevention. Visit a running specialty store to get fitted for the right running shoes for your foot type and running style. Also, make sure you don't run in worn-out running shoes – they should be replaced every 300-400 miles

Make sure you warm up and cool down

A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on

your heart when you start your run. So you should start your runs with a brisk walk, followed by very easy jogging for a few minutes. The cool down allows your heart rate and blood pressure fall gradually, so it's important that you end your run with a slow 5-minute jog or walk.

Learn the proper upper body form

Improper upper body form can lead to pain in your arms, shoulders, neck, and back. Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle, with your elbows at your sides. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level.

Don’t worry about pace

As a beginner, most of your runs should be at an easy or "conversational" pace. You should be able to breathe very easily and carry on a conversation. Don't worry about your pace per mile -- if you can pass the "talk test", you're moving at the right speed. Starting out with this type of easy running will help prevent overtraining and overuse injuries.

Try a run/walk approach

Most beginner runners start out using a run/walk technique because they don't have the endurance or fitness to run for extended periods of time. The run/walk method involves running for a short segment and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you're running and reduce your walking time.

Don’t do too much too soon

New runners sometimes get too enthusiastic and anxious to get started and end up increasing their mileage too quickly -- which can lead to injury. Don't increase your weekly mileage by more than 10% each week. By building up slowly, you can save yourself pain and frustration, and still reach your goals. Use common sense and follow a beginner training schedule determine how much you should be running. If you'd like to do more, you could always supplement your running with cross-training exercises such as swimming or biking.

Breathe in through your nose and mouth

Some new runners assume they should breathe in only through their nose. You actually want to breathe in through your nose and mouth to make sure you're getting enough oxygen to your muscles while running. Taking deep belly breaths can help prevent side stiches, which are a common issue for new runners.

I think Steve Prefontaine put love, passion and running together best when he said, “Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”

Now you know why I have been so absent from my blogspot but I am back and have lots to share with all of you so keep watching this space, the Renaissance Man coming at you with lots of stuff.

Enjoy your day and one love as always!

You can find me on twitter @maninja2 or Facebook Donovan White