Yes, you. The one feigning to not see me when we cross paths on the running track. The one not even wearing sports gear, breathing heavy. You’re slow, you breathe hard and your efforts at moving forward make you cringe.

You cling shyly to the furthest corridor, sometimes making larger loops on the gravel ring by the track just so you’re not on it. You sweat so much that your hair is all wet. You rarely stay for more than 20 minutes at a time, and you look exhausted when you leave to go back home. You never talk to anyone. I’ve got something I’d like to say to you.

You are awesome.

If you’d look me in the eye only for an instant, you would notice the reverence and respect I have for you. The adventure you have started is tremendous; it leads to a better health, to renewed confidence and to a brand new kind of freedom. The gifts you will receive from running will far exceed the gigantic effort it takes you to show up here, to face your fears and to bravely set yourself in motion, in front of others.

You have already begun your transformation. You no longer accept this physical state of numbness and passivity. You have taken a difficult decision, but one that holds so much promise. Every hard breath you take is actually a tad easier than the one before, and every step is ever so slightly lighter. Each push forward leaves the former person you were in your wake, creating room for an improved version, one that is stronger, healthier and forward-looking, one who knows that anything is possible.

You’re a hero to me. And, if you’d take off the blaring headphones and put your head up for more than a second or two, you would notice that the other runners you cross, the ones that probably make you feel so inadequate, stare in awe at your determination. They, of all people, know best where you are coming from. They heard the resolutions of so many others, who vowed to pick up running and improve their health, “starting next week”. Yet, it is YOU who runs alongside, who digs from deep inside to find the strength to come here, and to come back again.

You are a runner, and no one can take that away from you. You are relentlessly moving forward. You are stronger than even you think, and you are about to be amazed by what you can do. One day, very soon, maybe tomorrow, you’ll step outside and marvel at your capabilities. You will not believe your own body, you will realize that you can do this. And a new horizon will open up for you. You are a true inspiration.

I bow to you.

A 30-minute run leads to awesome mental and physical benefits

In the first few seconds
Your muscles start using adenosine triphosphate (ATP), energy molecules your body makes from food.

That burst of power you feel? It’s ATP converting into another high-powered molecule, adenosine diphosphate (ADP). Muscle cells–expert recyclers–will turn ADP back into ATP after the initial surge.

In the first 90 seconds
In order to unleash more ATP, your cells break down glycogen, a form of glucose fuel stored in your muscles. Cells also pull glucose directly from your blood (one reason exercise is helpful in fending off high blood sugar).

Your body gobbles more glucose, and your muscles release lactic acid–also known as the burn in the age-old workout mantra “feel the burn”–which signals the brain that you’re under physical stress.

In the next few minutes
Your heart starts beating faster and directing blood toward your muscles and away from functions you don’t need at the moment, such as digestion.

To make the best use of glucose, your muscle cells require an influx of oxygen. Cue heavy breathing.

As you hit your stride, your body’s biggest muscle, the gluteus maximus (i.e., your butt), your legs, and your core help keep you upright, control your gait, and extend your hip joints so your feet can push off the ground.

You begin to torch calories (in general, runners work through about 100 per mile), including some that might have been stored as fat.

All this burning of glycogen and oxygen raises your body temperature. To cool you down, your circulatory system diverts blood flow to your skin, lending you a healthy flush. Your sweat glands start releasing moisture to keep you from overheating.

Within 10 minutes
If you’re in decent shape, your muscles and their ATP supply are ample, and your body can efficiently shuttle oxygen and burn-fat and glucose. You feel strong.

If, however, you’ve been slacking on exercise, your ATP supply can’t keep-up with the demand. You can’t suck in or process-oxygen fast enough, and lactic acid starts to flood-your body. Every minute feels “more like a slog.

After 30 minutes
Whew! It’s over. As you slow to a walk, your energy demand falls and your breathing rate gradually returns to normal.

Chances are, you feel energized. Your brain has triggered a rush of the mood-elevating hormone dopamine. The effect of exercise can be so great that it can even decrease chocolate cravings. (Don’t worry–even if you still indulge in the sweet stuff, you’ve created some room in your glycogen stockpile, so those extra calories are less likely to be converted into fat.)

We crawl before we learn to walk.

We wog before we learn to run.

Wog? That’s right, W-O-G.

Wogging is a word used in some circles to describe a combination of walking and jogging, or walking and running. You may not have heard the term, but this way of exercising is far from new, fitness experts say.

“It’s a catchword for what we all do,” says Michael Hewitt, exercise physiologist and research director for exercise science at the Canyon Ranch spa in Tucson, Ariz. “We like to attach labels to things but if you look at any 8-year-old kid, they’re wogging. They’ll run for a while and then walk when they get tired, and then run again. Kids are smart, and kids wog.”

So do adults who are trying to make a transition from walking to running.

Woggers, Hewitt tells WebMD, are people who want to be runners, but don’t yet have the muscular endurance to run.

“It’s what we’ve been teaching people for years and years,” says Julie Isphording, former Olympic marathon runner and host of “FIT: Fitness Information Talk” and “On Your Feet,” two popular health and fitness radio shows aired on National Public Radio in and around Cincinnati.

Isphording trains people to become runners by interspersing short bouts of running into their walking routines.

“Whenever you embark on a fitness program and you want to become a runner, you start by walking,” says Isphording. “Then you set a goal, like from this stop sign to the next corner, I’m going to run. You keep building that until you’re jogging.”

Even some people in the fitness industry haven’t heard the term “wogging,” say Dave Sellers, “Ask the Experts” editor of Runner’s World magazine, but all are familiar with the workout that intersperses walking with running. In fact, he says, there is a new segment of people who are running for fitness and camaraderie rather than to win races.

“These folks have helped to spur the tremendous growth in running (slowly) for fitness among late-blooming recreational exercisers,” says Sellers.

There are great benefits to including a little running in your walking routine. Even adding a few minutes of running can help you burn more calories, build stronger bones and boost your fitness level, say the experts at Runner’s World magazine.

“It offers an exerciser a way to increase intensity, reduce musculoskeletal joint stress associated with doing too much of any one repetitive motion, and create more challenge and variety to his or her workout,” says Kathy Stevens, a Reebok master trainer and member of the board of certification and training for the Aerobic and Fitness Association of America.

It can also improve your cardiovascular fitness, by increasing your endurance.

“It’s similar to interval training,” says Hewitt. “By taking short little dips into that anaerobic (high-intensity) zone, you train the body to tolerate a higher level of respiratory challenge.”

So how do you know if wogging is right for you?

Many people are candidates for a walk/jog program. Before starting any new fitness routine though, experts advise checking with your doctor to be sure you have no limitations.

Exercise physiologist and WebMD Weight Loss Clinic sports physciologist Rich Weil says a walk-run program works best for someone who’s already been walking at least 30 minutes consistently a few times per week and wants to start running.

“The idea is, over time, you increase your jogging time and decrease your walking time,” he says.

You do that by setting up intervals, says Weil. Let’s say you already walk 30 minutes. One day, decide that you’ll walk for five minutes and then jog for one or two. Repeat that pattern until you’ve finished the workout, and, over time, continue to lengthen the time you jog and shorten the time you walk.

Runner’s World magazine has a 10-week plan to take wannabe runners from two-minute intervals in week one to a full-fledged, 30-minute run by week 10, simply by adding one to two minutes to each running interval each week (while reducing the same number of minutes spent walking).

“The reality is that you can improve your fitness walking or running or a combination of the two,” says Hewitt. “Asking your body to do just a little bit more than the comfort level allows, you’re teasing your functional limitations — teasing that edge.”

Of course, as with any new program, the hardest part of wogging is sticking with it.

“The first step is the hardest in anything you do,” Isphording says. “It’s always two weeks of hell when you first start. Your body’s adapting to something new and so is your mind.”

Here are her tips for starting — and staying with — a walk-run program:

Buy a pair of running shoes before beginning. They are lighter and absorb more shock than walking shoes.

Get a workout partner. Having someone else to answer to will keep you more honest, and more committed.

Have written goals. “It’s important to have a plan, so everyday you’re not saying, ‘oh, my gosh, I didn’t go as far today,’” says Isphording.

Keep a journal. Looking back on your progress can be a great motivator, and can help you detect patterns that lead to difficult workouts.

Have a goal or dream. And whether it’s running a marathon or a neighborhood 10K, she says, “don’t lose sight of that.”

Ask lots of questions, and don’t be afraid to ask more experienced athletes for their advice. “People help change you,” Isphording says.

Every time you walk into a grocery store, you face a daunting task: picking the healthiest, most nutrient-packed foods to fuel your running from thousands of choices. Supermarkets today carry an average of 38,718 items, according to the Food Marketing Institute. Colorful packaging, deceptive claims, and hidden ingredients confuse even the savviest shopper. These expert tips will help you shop smarter, so you can get in, get out, and get back to running—fast.

GOOD FOR YOU: LOTS OF COLOR

“Fruits and vegetables are loaded with vitamins, minerals, and antioxidants runners need to support training,” says Tara Gidus, M.S., R.D., an Orlando-based sports dietitian and marathoner. “In general, the more color in your shopping cart, the more antioxidants and nutrients you’re going to get.”

RED
Beets Nitrates found in beets can make your muscles work more efficiently during exercise by reducing the amount of oxygen they need.
Raspberries Eight grams of fiber in a single cup. “Higher fiber foods help runners maintain a healthy body weight and digestive system,” says Gidus.

GREEN

Kale Jam-packed with vitamin C, vitamin K, and vision-protecting beta-carotene. Add it to soups, saute it for a side, or add to salads and sandwiches.
Avocado Nearly 70 percent of its fat is monounsaturated, “the same kind that makes olive oil heart-healthy,” Gidus says. Half an avocado also delivers seven grams of fiber.

YELLOW AND ORANGE

Sweet potato One potato provides more than three times your daily need for immune-boosting vitamin A. ‘’It’s full of complex carbohydrates,'’ Gidus says, ‘’which helps keep your energy stores topped up.”
Mango High vitamin C intake may reduce upper-respiratory-tract infections, as well as help lower your heart rate during exercise. One cup of mango delivers 75 percent of your daily need for C.

BLUE AND PURPLE

Eggplant Eggplant, which has just 20 calories per cup, contains antioxidants with heart-protective qualities.
Plums A study from Texas AgriLife Research found that plums contain as much antioxidant power as blueberries. “Consuming plenty of antioxidants,” says Gidus, “may reduce postworkout muscle-tissue damage, speed recovery, and boost immune function.”

WHITE

Banana It brims with potassium and quick-digesting carbs. “Potassium plays a key role in muscle contraction, with low levels linked to muscle cramping,” Gidus says.
Tofu Usually located in the produce department, tofu is an inexpensive and low-fat protein source. Add it to stir-frys, chili, or even pasta sauce.

SHOP SMART!

Not sure when to buy organic? If you’re peeling or removing the rind (avocado, bananas, or onions), conventionally grown produce is fine. If you’re going to eat the exterior (apples, peaches, bell peppers), buying organic will limit your pesticide exposure.

HEALTH-FOOD IMPOSTORS

Presliced packaged fruit Slicing ahead of time exposes more surface area, raising the risk for nutrient loss from oxygen exposure. And the packages are more expensive than whole fruit.

Iceberg lettuce One of the most popular vegetables is also one of the least nutrient-dense. In general, the darker the leafy green, the bigger the nutritional bang.

Bottled smoothies Many are sweetened with sugar or nutritionally poor juices like apple or pear. Plus, they almost always cost much more than making your own.

Article Source: Runners World Magazine

If weight loss is your goal, in order to burn calories and overall body fat, it’s necessary to skip the walks, pick up the pace, and run instead. When you’re first starting out, running feels so hard. Your muscles ache, your lungs burn, it’s hard to breathe, and all you can think about is stopping. Here are five techniques to incorporate every week to help running become easier and more enjoyable.

Pencil It In

In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it’s imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.

Slow Down

There’s no need to start off running seven-minute miles. Slow down your speed enough so you’re breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you’re gasping for each breath. Skip the interval training because even though it’s great for targeting belly fat, running at a comfortable, consistent pace is easier than sprinting. Slowing down will allow you to focus on correct running form, which can alleviate common running aches, and you’ll also be able to take in the scenery or have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. As your body becomes stronger, your pace will increase naturally, and you can begin to challenge it with sprinting intervals.

Keep reading for three more ways to make running feel easier.

Make It Fun

If you hate every second of your run, you’re doing something wrong. Find ways to make it fun either by bringing your dog or best friend along, exploring running in new places, listening to your favorite tunes or a book on tape, splurging on new gear, tracking your run with an app, or running near water so after your run you can jump in to cool off.

Hills and Squats

Having strong leg muscles will make running feel like a breeze. One way is to incorporate leg-strengthening work into your runs by adding hills. Running uphill will feel incredibly challenging, but as soon as you get to the top and start running on a flat surface, you’ll be amazed at how much easier running feels. Or you can focus on toning your lower bod when you’re not out for a run with moves like squats, lunges, step-ups, or yoga.

Don’t Just Run

Running regularly will train your body to make running feel easier, but if running is the only workout you do, boredom and repetitive stress injuries can make it unbearable. Mix up your cardio routine with biking, hiking, dancing, or swimming. Doing other types of cardio will strengthen your body in different ways, so every time you lace up your sneaks, it’ll feel easier to head out for a run. But the best part about taking breaks from running is that it’ll actually make you miss it, and if you’re excited to get out for a run, it’ll make it that much more enjoyable.

Runners tend to thrive on routine. Which is generally good, since success in running depends on consistency—whether you’re aiming for a low number on the scale or on a finish-line clock. Even so, you don’t want your routine to turn into a rut. Over time, running the same route every morning or recycling a trusty training plan can actually create fitness plateaus and thwart faster finish times. “Locking into a routine will not produce PRs,” says Barbara Walker, Ph.D., a sports psychologist at the Center for Human Performance in Cincinnati. “It takes physical and mental energy to go outside your comfort zone, but the joy of hitting your fitness goals or crossing the finish line faster makes it all worth it.” Here’s how to dust off your old regimen to run your best this year.

Old Routine: Always run the same workouts

Fresh approach: Make some weekly tweaks. All runners—from recreational runners to focused competitors—benefit from doing a mix of speedwork, tempo runs, and long runs. How you work them into your program depends on your goals and abilities. That said, “the body adapts to a routine within three to four weeks,” says David Allison, owner of Marathon Coaching Consultants in Phoenix. So adjust these workouts every time you do them. “For example, if you ran four one-mile repeats at 10-K pace this week, do 1000-meter repeats at a similar pace next time,” says Allison.

Old Routine: Run and run and run some more

Fresh approach: Take two annual breaks. “Training can sap your physical and mental resources and put stress on your support systems, like your spouse, kids, and job,” says Adam Zucco, director of coaching for TrainingBible Coaching in Elburn, Illinois (trainingbible.com). “If you never allow time to let these systems rejuvenate, it becomes very hard to make fitness gains.” Take at least two breaks a year— lasting anywhere from a week up to a month—after a big race or whenever you’re feeling worn down and grouchy (signs of burnout). Run how and when you feel like it, and cut back on intensity.

Old Routine: Run as fast as possible

Fresh approach: Run like a snail (sometimes). “You get fit recovering from workouts,” says Zucco. “If you continue to stress your system, you won’t improve.” In other words, you’ll run your next quality workout harder—and reap the benefits of doing so— only if you’ve recuperated properly from the previous one. After a race or tough workout, do one or two days of easy running—as in, you can chat or sing without a huff or a puff. Slip into that glacial pace by running with a slower-than-you pal or tuning into the latest economics podcast.

Old Routine: Walk the hard parts

Fresh approach: Practice powering through. “Most people have self-doubt when they’ve passed the threshold of what they think they’re capable of,” says Walker. “This is a natural reaction due to the need to conserve energy.” But you can conquer tough moments. Do a fast-finish pacing workout: Run three to 16 200- to 400-meter repeats, depending on your goals. Run them at a consistent pace, then drop at least one second on the final repeat. “It makes you aware of running the right pace and not going out too fast too early,” says Allison. “In the final 400, you run to the limits of your abilities, teaching yourself to overcome discomfort.”

Old Routine: Train hard, quit running

Fresh approach: Cultivate consistency. Beginners and returning runners set themselves up for failure by doing too much too soon, which quickly burns anyone out. Instead, start with slow, short distances and mix in plenty of cross-training. The variety will keep you fit and mentally fresh, says Kristen Dieffenbach, Ph.D., a certified sports psychology consultant. Avoid overdoing it by increasing your mileage no more than 10 percent from the previous week, and every fifth week drop your mileage by 10 to 20 percent to recover.

A Few Fast Fixes

Here are simple solutions to common training errors:

You had a bad race and signed up for a revenge race right away.

Fast fix: Chill. Marathoners need one to two months to recover and determine what went wrong; 5-K runners can return within two weeks.

You always run inside on the treadmill—except on race day.

Fast fix: Run outside once a week to get used to dealing with wind resistance, changes in terrain, and a different sense of pacing.

You never cross-train, lift weights, or stretch.

Fast fix: Do one of the above once a week to increase strength and flexibility, and correct muscular imbalances.

You never race, so you run the same (slow) pace all the time.

Fast fix: Reap more cardio benefits by picking up the pace within some of your runs—do eight to 10 surges lasting 15 to 30 seconds.

source: Active.com