Last time out we spoke of tips for the beginning runner. In the interest of time I kept that post to only nine but here are a few more that wanted to share. I have listed them below and also wanted to talk a little more about selecting the proper treadmill. As this is a big investment there are a few things to consider. First and foremost decide about the space you can alot. There are many great choices in folding and non-folding models. Get a longer running surface 20′ x 60″, so you will never outgrow your treadmill.. Be sure the unit you get has at least a 3.0 hp motor, multi ply belt, good sized hand rails, as well as a good heart rate training program and heart rate receiver. Choose one with nice user features such as water bottle holders (hydrate), a place to plug in your iPod and speakers if possible. Avoiding boredom is an important consideration if this is going to be a long term regimen. Beyond that, make sure it does not have hanger hooks, it is to run on and not to hang clothes on. Have fun:

1) Keep a protein bar near by for runs of 30 minutes or more. They provide good quick energy.

2) Set goals to motivate and a way to realize success. Start with time and eventually change those goals to distances in times. Next try a race, they will really increase your motivation.

3) Do not be afraid to amend goals if injury delays or time is yet unachievable. Better to change the goal date than to toss it aside altogether.

4) Build your runs with a solid base. Start with times, then add hills (incline) and speed (time to distance).

5) Be consistent. Run every day for 30 minutes rather than twice a week for 90 minutes.

6) Listen to your body. If the runs start to take there toll and become a chore, cut back the time a little or the days you are doing them. It should be fun and something you look forward to.

7) Focus on “quality runs”, good form and pace rather than always looking at your watch.

Before you know it you will be looking forward to the next run, your break from the hectic day, and the miles will pass as quickly as the stress of life falls away.

1) Use a quality treadmill. Nothing worse than using a treadmill with the wrong specs, have it breakdown and derail your regimen or out grow it.

2) Buy comfortable and well designed shoes. Heavy padding is not as important as making sure they are a little long and a little wide for your foot to avoid discomfort. Actually a minimalist approach to cushioning might be best in the long run.

3) Run for minutes and not for miles. Concentrate on good form and increasing your duration in minutes. It is an easier goal to hit and maintain and will keep you from getting discouraged.

4) Get plenty of nourishment. If you are hungry, eat, your body will tell you what you need as long as its not dipped in chocalate or fried you should be good.

5) Run relaxed, shake your hands every once in awhile and avoid bunching your shoulders up. The more relaxed the less chance for muscle tension and pulling.

6) Vary your workouts. If you only have time for a short run, 10 to 15 minutes, then do it. Something is always better than nothing.

7) Always stretch after running. Do some light warm ups to start and save the stretching for a warm and flexible state.

8) Drink lots of water and stay hydrated. This does not only mean while you are on the treadmill but all of the time.

9) Listen to your body and remember to run through annoyance, not through pain. Your body knows.

Take these suggestions to heart and enjoy yourself. Before you know it the snow will melt and you will be ready for that Summer 10k. Read Friday’s post for 10 more tips for the beginning runner!

A colleague of mine recently sent me a copy of a Men’s Health article on the Tarahumara people of Mexico.  In essence it totally called into question all that I have ever learned about running, diet, running shoes and what is really important in life. Pretty profound when you realize it is about an Indian tribe from the high hills of Mexico with no real wealth or economy, whose people run bareoot or in sandles.  Now I am not suggesting we all pack up and move south, only that there are some things we can learn from this article and the Tarahumara.

1) Many runner’s foot injuries are now thought to be caused and aggravated from too comfortable a shoe? Several shoe manufacturer’s are designing less cushioned shoes for a more barefoot like feel.

2) One should run and land from the forefoot and not land on the heel, keeping your shoulders directly over your hips and keeping your arms high and elbows pumping. Picture running up a steep hill at all times and you will have the motion.

3) The best diet for strength and conditioning and high protein is not chicken, eggs and red meat, but vegetables, wild grains, and legumes. Read the full story.

4) Lastly, run, run, run, and run. If you are unable to do this to start, then walk and walk until you can run. But learn the right way and add years to your life without the nagging injuries. A treadmill is a great tool for this because of the incline capabilities and softer landing surface.

You can see how with more energy, fewer injuries and pains, the prospect of a healthier life and a passion for fitness allows the Tarahumara to have little or no heart disease and happier lives. By the way, the article talks about their proximity to drug smugglers and the danger therein, their love of alcohol and gambling and the fact that many smoke. Why is it they are healthier and more fit than us with less stress? Read the article and start running everyday!

Full Mens Health Article

Gary and Amby Burfoot

Check out this blog post by Amby Burfoot (Editor at large for Runner’s World Magazine) http://footloose.runnersworld.com/ After winning the 1968 Boston Marathon he has continued to run for over 40 years!  But some of us are not as fortunate to have survived the injury bug.  Running outdoors on asphalt is OK for those thin guys who don’t have enough body-weight to inject heavy trauma onto their joints, but many people need to make the switch to a soft shock-absorbing treadmill.

That’s why our engineers at Yowza Fitness have spent years studying impact and knee sheer and designing better and better shock absorption systems with each new generation of treadmill we build.   Our current line-up of treadmills features the best-selling Keewadin folding treadmill which utilizes the patented swing arm impact absorption system.  Swing arm absorbs impact in the front of the belt where your foot lands on the deck but allows for a firm and stable surface in the rear of the belt to push off of.  Check out the Keewadin here www.yowzafitness.com/Treadmills/Keewadin-Folding-treadmill