Saturday, October 31, 2009

Running and Consistency

Consistency while running is very important. With anything, the key to achieving a goal is using consistency and perseverance. This is especially true when it comes to running. Unless you are injured and need to take time off from running, you need to stick with your training plan to reach your desired outcome. If you do not have a goal, or a plan, you might want to think about having one. What this does, is enable you to get focused on that goal, whether it's being able to run for 30 minutes straight, or lower your PR (personal record). Once you have your plan in mind, do some research into figuring out what steps you need to take in order to achieve that particular goal, be it losing weight, running a certain mileage, etc.. In today's hectic world, it is easy to get off track, but if you make something a life term commitment, it's easier to keep to the plans. Consistency in running and keeping your scheduled runs helps your body cope with the stress running causes to your body. Your body becomes more and more accustomed to the daily ritual. If your goal is to lose weight, you will especially see results. You may not see them right away, but if you are consistent, you will. I know, because I have lost a lot of weight running, albeit I still need to lose about 30 more. But I know that if I am consistent with my plans and running, I will eventually get there. One mistake new runners make, is that they see a plan or have a goal, and that if they are not consistent with results, they lose interest. Consistent training and running will not always output consistent results, but it will help for the most part. If you don't do anything at all, you will have zero results. Consistency will also get your mind honed in on what this is all about. At first when you start your running program, you will get second thoughts about this activity. The more you get out there and do it, the more your brain will get accustomed at thinking "this is who you are now". With running, and everything else for that matter, using consistency, the list can go on and on, but this is the basic strategy. Get out there, and stick with your plan. Don't let little results from your effort sway you to give in and quit. Remember, everyone is different, as well as every runner is different. Runners come in all shapes and sizes. Runners have different strides, and different paces. But there is one thing that every runner has is common. That is that we all Run. Consistency pays.

Sunday, October 25, 2009

Running with a Kidney Stone

In March of this year, 2009, I was logging up to 20 miles or so a week. My running was affected when I started noticing something weird. When I urinated, the line was not as straight as it should be. It seemed like it would just splatter everywhere, in any direction. I did not feel any pain or anything.

A few weeks after that I started to notice something different yet again. I would, as I normally do, urinate before I go for any run. Not even a mile into my running, I would have to urinate again, or at least, I felt like I had to go. Sometimes I would stop my running and go, and try to continue. I am the type of runner, that, if I stop for even a few minutes, I can not start back up again. So...most of the time, I had to quit all together.

The next thing that started to happen was, that after my running, when I did go urinate afterwards, my urine was a pinkish color. Sometimes, however, it was bright red. So I had blood in my urine. A few hours after my run, my urine was back to normal.

One day I went to the bathroom to urinate and out popped a kidney stone. It was one of those that looks like a clump of raw sugar. It wasn't very big, but now I knew what was causing my urination problems. I thought that it was haematuria at first, but now I know differently. My passing of the kidney stone did not hurt. I just felt a little uncomfortable at times. My only symptoms were some blood in my urine only and only after runs, and the sensation of having to urinate frequently. I called the doctor and told him what occurred. To this day, 7 months later, I still haven't made it there to drop off my kidney stone sample. I hate going to the doctors. Well, my running is back on track now, for the most part. So, if you experience the symptoms that I had, you may just have a kidney stone.

Friday, October 23, 2009

Using your Mileage to save up for Running Gear

Running Gear is essential to any runner, albeit advanced, beginning, or somewhere in between. You have many choices to shop for running gear. You can have a low budget or a high budget depending on your needs as a runner. Some people may just be able to buy everything they need, while others have to save and or budget for the running gear they need.

If you do not have any running gear, the first thing you should invest most of your money in is a good pair of running shoes. Afterwards you will need shorts, tops, socks, etc.., etc.. The list can go on and on. But once you have established yourself and have gotten started, how can you buy your next pair of running shoes, or socks, and what not?

Regardless of your financial situation, something that came up with is the "Using your Mileage to Save up for Running Gear" plan. In essence, it's title explains everything. When you buy a pair of running shoes, which you should only put about 500 miles on them, you inevitably will have to buy another pair. It could be six months, or it could be two years.

How this works is that at the end of the week you calculate your total miles. You give yourself a specific amount for each mile that you want to save. An ideal amount would be 50 cents per mile. You could, however, make it for whatever you want. The sky is the limit, or say they say. The reason I chose 50 cents is that if you were to switch out your running shoes at the end of about 500 miles, that gives you $250 saved. With that, you can buy a good pair of running shoes and everything else that you possibly need - shorts, tops, socks, log books, and everything else. If you were interested in buying one of those Garmin GPS watches, what you can do is raise the saving bar. Put 50 cents per mile aside for the normal running gear, and then, put 25 cents aside for the items you want, but don't need.

You could, for those who are financially blessed, just go out and buy what you need whenever you want. But if you buy a pair of running shoes and don't put their miles on them, why buy another pair (*unless for specific races, etc.)? This gives you a chance to save up while you actually use your running gear. Not only that, but it also gives you the motivation to go out and put in your scheduled miles for the week. If you don't go out there and run, then you wont be buying anything new for a while.

Thursday, October 15, 2009

Running....your First Week (for Beginners)

Your first week of Running should not be Running. Confused? I will explain (Unless you already run or do some sort of active sport like soccer, basketball, this article does not really apply.) If you are a beginning runner, and are not used to doing much, this article may be for you.

First off, you need to ask yourself if running is something you are going to be interested in. If you are not going to be committed then you should probably do something else. Thee are a lot of other activities that will be just fine. Getting in shape, whether it be running or swimming, will remain an important aspect of your life. Running is not the only thing that you can do, but it is life changing and very good for you in every essence.

As stated in Before you Start Running, you should go to the doctor and get checked out first. Tell your doctor that you plan on running and that you plan to get in shape. You may have to speak to a dietitian, to get you on track with a diet that will help you with your goals. The other thing is Running gear. The one thing that is really important is Running Shoes. Running shoes is the essence of your running career. Other than that, you can wear whatever you think might make you feel comfortable. You might want to consider some breathable clothes, shorts, shirt, etc..... You can obtain those at a lot of different places on a good budget. Target, Kohl's, and some sport stores are a few examples.

To make this all work, you need to be serious about what you are doing. Some people just run for fun, and there is nothing wrong with that. It should be fun. But, you need to plan your running and exercise scheme. Pick at least 3 days a week, 30 minutes each, not back to back, that you will want to pursue your running activities, ie....Monday, Wednesday, Friday... This is so you have rest days inbetween for when you do start running, which will be sooner that you think. Then pick the time of the day in which you will be running. I would suggest in the morning or, at the latest, early afternoon. The reason is that it will increase your metabolic rate through out the day, and that you will be completing your work out goal early. If you schedule it at night, what happens if something comes up? If you schedule in the morning, at least you have the rest of the day to fit it in.

Now, getting into the best shape of your life is what its all about. Running is one way out of a million. You have to get into the practice of doing this according to your schedule. Your first week, especially if you are out of shape, will not consist of ANY Running. What you should do during these 30 minutes is walk briskly. What this will do is get your body used to the motion of "Being in Motion". Your body isnt used to running. So, for the first week, during your three 30 minute sessions, walk. The next week, do the same thing for the same three days. I will discuss the 3rd week soon. If you want to do 4 days, that is fine too. Until then, get motivated, and MOVE!


*******This article, and more like it will be posted in Runners Guide for Beginners*******

Tuesday, October 13, 2009

Having a Running Partner

Having a Running Partner can benefit your running greatly. My running partner is my loving wife. She gives me strength and motivation and keeps me going when I want to just stop and lay on the ground. There are a lot of reasons to have one, although not having one is okay too. It's a personal preference. You don't have to have one all the time, but it is a good idea to have one every now and then. For starters, a partner can motivate you to get going, or to keep going. Depending on each person's strengths, you can both keep each other going. Another reason is Safety. I don't think I need to elaborate on that as it is self explanatory. Being on a long run can be lonely, so just having the company can get your mind set in the right place. You can actually have a running date with someone, if you both are into running. You never know, you could end up being more than just running partners for the rest of your life. Well, there are so many reasons why having a partner to run with is good, but no matter what, as long as YOU are out there running, that's all that matters.

Monday, October 12, 2009

The Basics of Losing Weight and Running

In this particular blog, I am not going to be discussing running that much in relation to losing weight. I will, however, say that running can have a tremendous affect on being able to lose a substantial amount of weight. Before I begin, please note my little picture of fat cells up here to the left. I was going to put up something else, but I didn't want to offend anyone. I think it might have the same effect, them being round and all. So, Losing Weight, is one of your goals? Maybe 10, 20, 30 pounds? Or even 100? If so, the first thing you want to do is evaluate your life in general. Is losing weight one of your goals in attempting an exercise plan? Well, there are a couple of things more you need to consider besides just exercise. As we all know, food contains the calories (energy) you need to sustain your life and to be healthy. Unfortunately, many of us consume more calories than is what is being burned through out the day. This is what leads to Weight Gain. More Calories in than what goes out = a Surplus in Fat. I repeated this common sense knowledge because a lot of people can not grasp its simple fact. If, with doing no exercise at all, you burn roughly 2000 calories a day, but you consume 2500?....well, you get the picture. One pound of Fat is equal to about 3500 calories. So, if you have a milk shake (about 350 calories) you would gain one pound of fat every 10 days. So if you to go on for a whole year having that diet, with no exercise you would gain (365/10) 36.5 pounds of fat. So now, with this information, you can hopefully see how EASY it is for us to gain weight that sneaks up on us. The two things for sure that can help us maintain that is...
1. Watching what we eat everyday
2. Exercise

Monitoring what we eat everyday can be a tedious challenge, but it doesn't have to be one. What seems to happen most of the time is that....
Analogy # 1- Our stomachs are like a Quart size freezer bag, and we try to stuff 5 pounds of crap in it.
Two simple things you can do while you are eating are 1, chew your food slow and 2, take at least a 1-2 minute break in between bites. What this will do is give our brain a signal from our stomach saying "hey I'm full now". But what happens most of the time is that we wait till we are very hungry, then go on a rampage. To prevent this from happening, eat some healthy snacks during the day. When you are eating, as someone very dear to me like to say, always remember "There is Always Tomorrow".

Exercising on a daily basis will of course help with the maintenance of your weight. No, you don't have to run 3 miles everyday or hike for 2 hours, but if you are just starting out with this, You Have To Do SOMETHING!!!! The combination of watching your calorie intake and exercising will both give you an advantage. If you were to go on a brisk walk everyday in the morning for about 30 minutes,you would burn off around 250 calories a day. With that said, if you had the 2000 calories in - 2000 calories out diet, and you introduced some exercise everyday burning about 250 calories, in one month you would lose approx. 2 pounds of body Fat. With knowing how all of this works you can choose the exercise program you want depending on how motivated you are. Obviously the more intense you are with your workouts and the more calories you burn, the more weight you lose. Also, the heavier you are, the more calories you will lose compared to a small person. You are heavier, so for you , it requires more fuel to move your body. Kind of like a Tractor Trailer vs. a small car. The truck takes more fuel to move than the small car.


As you can see, a lot of this is common sense, but I think that most people just do not care about it. The go on with their hectic lives and forget about their body. I will say this one thing about running in all of this whole 'losing weight' business. The more you run, the more weight you lose, and the more weight you lose, the faster you can run. You will get there with patience, perseverance, and determination. No matter what outlet of exercising you what to do, whether its running, biking, hiking, or just plain walking, remember to stick with it and be honest with yourself. Constantly remind yourself the reason why you are doing it. It will pay off in the long run. I will go back and talk about some of the things here in future posts, but for now, I will wrap this up.

Saturday, October 10, 2009

Before you Start your Running Program

There are a couple of things that you want to do or have done before you start a running program, or any kind of exercise program. I will list a few. The first is that, if you are not already in shape, or haven't been to the doctor's for a check up, you might want to do that. If you have any ailments (sore limbs, inner pains, etc.), you might want to report this. You need to see if your doctor recommends running. If Running is too hard on your body, I would recommend a walking program. Second, you will need to purchase gear to run in. The most important piece of equipment is shoes. You can spend anywhere from $20 - $200+ for a good pair of running shoes. I recommend somewhere in the neighborhood of $120 or so. I wear Asics Kayanos. I would suggest going to a RUNNING store and speaking with knowledgeable staff on selecting the shoe that best fits your body frame and foot. After you take care of these two things you are ready to go, but first you need to determine your GOALS. Do you want to just run to lose some weight? Are you planning to run a 5K - Marathon? What is your primary goal for running? Next time I will discuss Running for very Beginners! But so as you know, the two important things, before you begin are 1: Get checked out by a doctor and 2: Get the RIGHT equipment for you.

Thursday, October 8, 2009

Setting a GOAL with Running

Beginning to run or to get in shape requires the first step of just 'starting'. But after you start, you want to keep doing what you began, especially when seeking some type of results. Whether its lifting weights, running, or walking, you need to keep one thing in mind, and that is to keep going at it. That can apply to everything in life as well, be it paying off bills, saving money for a house, etc.. The one thing that can help you out is to set a GOAL. I call it the G.O.A.L. principle - Get Over it and Activate your Life. Setting a goal can help you with continuing what you start. If you don't have a goal or a destiny, how can you even start the process. I know I have a ways to go, but I know where To Go. I hope that you have found this hopeful and helpful. Remember, no matter what you decide to do, keep at it. Know your destination, before you start your engine.

Monday, October 5, 2009

The Essence of Running

Dear readers ( and runners)
RE: Essence of Running


My name is Kenley Jones, and I am a Runner. I decided to start this site: Essence of Running because I am passionate about running and I love to write. I figured that I would share the information that I have gained through experience. I am 34 years of age. I ran when I was in High School, and that seems so long ago. For the past couple of years I started running again. This year (2009) I started getting serious about it. There are a lot of reasons why I run. For starters, I do it to get in shape and to feel good. I have lost about 25 pounds this year from running and other various forms of exercise. I have logged close to 325 miles so far this year. During the course of these blogs I will go over some things that have worked and things that haven't. I have thus added some strength training to my routines. I hope that these articles will help you. I will discuss everything that deals not only with running, but the quality of life as well. Thank you for reading Essence of Running and welcome.

Thursday, October 1, 2009

Pictures

My Wife and I at Wild Wood Lake Park in Harrisburg, PA

My Wife and I at Wild Wood Lake Park in Harrisburg, PA






Questions, Comments, and Suggestions


If you have any questions about running, or comments and suggestions, please feel free to leave that below. If there is anything you would like to see here on the site, don't hesitate to suggest. Thanks for your time and have a good one! Keep Running!

Quotes and other Statements of Encouragement and Whatnot.

"Eat like a bird, and when you run, you fly like a bird; eat like a pig, and when you run, you roll around like a pig in the mud - no doubt." Choose your diet wisely and follow the examples of your fellow animal creatures, as you can learn a lot from them.

"When Life gets Tough, go get a Mallet"

Your Stomach as a Fuel Tank - "If you just got through filling up your car with gas, would you drive around the corner to the next gas station and fill up again?"

"When life Throws you a Curve Ball, go ahead and try to hit it. You Never Know if you might just knock a Home Run"

- If you find that your car seat is always getting readjusted, and you can't get comfortable, Rip out the seat and replace it with a milk crate. Enjoy Life's Simplicities.

"A plan with out action is like writing yourself a rubber check; On the other hand, when you are ready to tap into your potential, it's like having a blank check waiting for you to put in the dollar amount"

Privacy Policy

Privacy Policy for www.essenceofrunning.blogspot.com If you require any more information or have any questions about our privacy policy, please feel free to contact us by email at kenleyjones2004@yahoo.com. At www.essenceofrunning.blogspot.com, the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the types of personal information is received and collected by www.essenceofrunning.blogspot.com and how it is used. Log FilesLike many other Web sites, www.essenceofrunning.blogspot.com makes use of log files. The information inside the log files includes internet protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to analyze trends, administer the site, track user’s movement around the site, and gather demographic information. IP addresses, and other such information are not linked to any information that is personally identifiable. Cookies and Web Beacons www.essenceofrunning.blogspot.com does not use cookies. DoubleClick DART Cookie .:: Google, as a third party vendor, uses cookies to serve ads on www.essenceofrunning.blogspot.com..:: Google's use of the DART cookie enables it to serve ads to users based on their visit to www.essenceofrunning.blogspot.com and other sites on the Internet. .:: Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy at the following URL - http://www.google.com/privacy_ads.html Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include ....Google AdsenseThese third-party ad servers or ad networks use technology to the advertisements and links that appear on www.essenceofrunning.blogspot.com send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies ( such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their advertisements and / or to personalize the advertising content that you see. www.essenceofrunning.blogspot.com has no access to or control over these cookies that are used by third-party advertisers. You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as for instructions about how to opt-out of certain practices. www.essenceofrunning.blogspot.com's privacy policy does not apply to, and we cannot control the activities of, such other advertisers or web sites. If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management with specific web browsers can be found at the browsers' respective websites.
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Running for Beginners

Running is one of the easiest things that you can start doing for a beginner. The hardest thing about running is continuing to run. Running is a journey that you begin, and hopefully, will never let go of. You will begin your running journey, not when you start running, but when you have the mindset to run. This is Running for Beginners: Getting the brain in Motion so that the rest of your body follows. I know, however, that thinking about doing something, and actually doing it are two separate things. But, when you have it in your heart to start running, and start the planning process, you are, in essence, a runner.

Running can do a lot of things for you. Running can give you strength, stamina, endurance, a healthier life, confidence, and a lot more. What is the reason that you chose to start running? The list of reasons is endless. Whatever your reason is, you did not go wrong with choosing this as part of your life.

One of the great aspects of running is that you do not need to spend a lot of money on gear to do this. One of the most important things listed in your running gear are a good pair of Running Shoes. As far as the rest, you can just buy according to your comfortableness and spending resources. Although, I would advise against cheeping out on running shoes. I recommend going to a Track and Field - Running outfitters store. There, staff will guide you to making good decisions on shoes. The reason why running shoes are the most important, is that this is your contact with the surface in which you are running on.

What is your ultimate goal with running? Do you really need one? The answer is no. You can just do it for fun. But most people who decide to start running have some kind of goal in mind, whether it is losing weight, increasing cardiovascular strength, racing to improve speed, and so on. What ever your goal is in mind, be sure to remember it as you pursue running.

There are a few things you should do before running or any other exercise program. You should schedule an appointment with your family doctor for a physical to make sure you are okay to start a running program. This is very important. The second thing, previously discussed, is to go ahead and purchase your gear, running shoes, shorts or pants, tops, socks, and anything else you might want to wear be it water bottle holsters, etc.

Before you start running, you need to develop a plan. This plan consists of when, where, and how you will be running. I will be going over specifics on this on my next article. But for now, if you are currently inactive (not already involved in sports activities), then go ahead and schedule an appointment with your doctor. For now, I am very glad that you chose this route. You can do this, as anyone can, but you must first believe and know that you can.

Setting a GOAL with Running

Beginning to run or to get in shape requires the first step of just 'starting'. But after you start, you want to keep doing what you began, especially when seeking some type of results. Whether its lifting weights, running, or walking, you need to keep one thing in mind, and that is to keep going at it. That can apply to everything in life as well, be it paying off bills, saving money for a house, etc.. The one thing that can help you out is to set a GOAL. I call it the G.O.A.L. principle - Get Over it and Activate your Life. Setting a goal can help you with continuing what you start. If you don't have a goal or a destiny, how can you even start the process. I know I have a ways to go, but I know where To Go. I hope that you have found this hopeful and helpful. Remember, no matter what you decide to do, keep at it. Know your destination, before you start your engine.

Before you Start your Running Program

There are a couple of things that you want to do or have done before you start a running program, or any kind of exercise program. I will list a few. The first is that, if you are not already in shape, or haven't been to the doctor's for a check up, you might want to do that. If you have any ailments (sore limbs, inner pains, etc.), you might want to report this. You need to see if your doctor recommends running. If Running is too hard on your body, I would recommend a walking program. Second, you will need to purchase gear to run in. The most important piece of equipment is shoes. You can spend anywhere from $20 - $200+ for a good pair of running shoes. I recommend somewhere in the neighborhood of $120 or so. I wear Asics Kayanos. I would suggest going to a RUNNING store and speaking with knowledgeable staff on selecting the shoe that best fits your body frame and foot. After you take care of these two things you are ready to go, but first you need to determine your GOALS. Do you want to just run to lose some weight? Are you planning to run a 5K - Marathon? What is your primary goal for running? Next time I will discuss Running for very Beginners! But so as you know, the two important things, before you begin are 1: Get checked out by a doctor and 2: Get the RIGHT equipment for you.

Running....your First Week (for Beginners)

Your first week of Running should not be Running. Confused? I will explain (Unless you already run or do some sort of active sport like soccer, basketball, this article does not really apply.) If you are a beginning runner, and are not used to doing much, this article may be for you.

First off, you need to ask yourself if running is something you are going to be interested in. If you are not going to be committed then you should probably do something else. Thee are a lot of other activities that will be just fine. Getting in shape, whether it be running or swimming, will remain an important aspect of your life. Running is not the only thing that you can do, but it is life changing and very good for you in every essence.

As stated in Before you Start Running, you should go to the doctor and get checked out first. Tell your doctor that you plan on running and that you plan to get in shape. You may have to speak to a dietitian, to get you on track with a diet that will help you with your goals. The other thing is Running gear. The one thing that is really important is Running Shoes. Running shoes is the essence of your running career. Other than that, you can wear whatever you think might make you feel comfortable. You might want to consider some breathable clothes, shorts, shirt, etc..... You can obtain those at a lot of different places on a good budget. Target, Kohl's, and some sport stores are a few examples.

To make this all work, you need to be serious about what you are doing. Some people just run for fun, and there is nothing wrong with that. It should be fun. But, you need to plan your running and exercise scheme. Pick at least 3 days a week, 30 minutes each, not back to back, that you will want to pursue your running activities, ie....Monday, Wednesday, Friday... This is so you have rest days inbetween for when you do start running, which will be sooner that you think. Then pick the time of the day in which you will be running. I would suggest in the morning or, at the latest, early afternoon. The reason is that it will increase your metabolic rate through out the day, and that you will be completing your work out goal early. If you schedule it at night, what happens if something comes up? If you schedule in the morning, at least you have the rest of the day to fit it in.

Now, getting into the best shape of your life is what its all about. Running is one way out of a million. You have to get into the practice of doing this according to your schedule. Your first week, especially if you are out of shape, will not consist of ANY Running. What you should do during these 30 minutes is walk briskly. What this will do is get your body used to the motion of "Being in Motion". Your body isnt used to running. So, for the first week, during your three 30 minute sessions, walk. The next week, do the same thing for the same three days. I will discuss the 3rd week soon. If you want to do 4 days, that is fine too. Until then, get motivated, and MOVE!