How to Create a Running Workout Plan

So you want to create a running workout plan, eh?

....Why? Are you into torture?

Just kidding. Running is a great activity for exercise. You can't drive down a neighborhood street at seven in the morning without seeing swarms of runners. If you want to create a running workout plan, and want to bring exercise into your life, then I say good for you.
All you need now is a bit of knowledge on what running entails and how you can create the best plan for you.


Running: The Basics
Running, believe it or not, is more complicated than you would believe. I know I know; on the surface it looks so easy. People learn to run about two seconds after they learn how to walk, so how complicated could it be?

Actually, there are several concepts you need to know before we get into the actual running workout plan.


Most people run because they want to get 'fit'. But what is 'fit'? Most people would say it is fitting into the pair of blue jeans that they wore in seventh grade. It really depends (to an extent) on your goals.

For most people, being fit means being physiologically healthy, which usually means a person has a normal Body Mass Index (BMI), low cholesterol, normal blood pressure, and energy level suitable to his or her age, gender, and background. Running can help with all of those.
If you want to be more athletic, in that you want to run a faster 5K or have more endurance, then running can accomplish that as well. The key is to know what you're gunning for, so you can design your workout appropriately.

Drawing Up Your Running Workout Plan
Okay, so, you know what you want to do. No matter what goal you have for fitness, the basics are fortunately the same (that's why they're basics).

1. Distance
How far are you going to run? Here's a good rule of thumb. For losing weight, staying in shape, etc., running any more than 3 miles at a time is a waste of time. To become competitive at long-distance running, you will have to put in at least 3 miles at a time.

2. Frequency
How often will you run? Starting off, you should run no more than 3 times a week, with one day in between. To stay healthy, running three times a week will suffice. To lose weight, I would run at least five times a week. For athletic improvement, six days with one rest day is optimal.

3. Speed
How fast will you run? The vast majority of people who run do so at what I call an "average" pace, i.e. breaking a sweat and breathing deeply but not becoming exhausted or strained. That is fine for weight loss and fitness, but for athletic improvement, you will have to push.
Look over those three concepts and play with some numbers. The above concepts really are your building blocks for your own running program.

Enjoy your torture- er...exercise.

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Fitness and Running expert, Yuri Elkaim, and his Treadmill Trainer running workouts, has helped thousands of health conscious individuals (of all fitness levels) become faster and more endurant runners with just 2 runs per week. Try his interval training running workouts for free by visiting http://www.myTreadmillTrainer.com today!

Foods for Energy — Simple, Clearly Explained, and Delicious.

By naturally-healthy-eating.com

Are you wondering about foods for energy? Wondering if there’s a nutrition guide that could show you how to start feeling peppier and perkier?

A Review of the E-book, Eating for Energy, by Yuri Elkaim

 

I know there’s a lot of interest in raw foods but also confusion and uncertainty about how to actually do a raw foods diet.

You should find this book helpful, then. It’s practical, well written, and an easy read.

I was pleasantly surprised by Eating for Energy. It’s a book that educates you, then holds your hand to guide you into a healthier, more energetic life by learning how to make healthy food choices by choosing the right foods for energy.

Author Yuri Elkaim says his mission is to inspire you to realize that settling for mediocre health and energy is not acceptable.

He begins with his own experiences as a professional soccer player. He believed he was eating a healthy diet of fruits, vegetables, pasta, fish, chicken, low-fat milk, but found he needed a nap in the afternoons.

After ending his soccer career, he went on to study holistic nutrition.

He learned that you can be “fit” but not healthy. This is a belief I have observed among some athletes: They consider themselves healthy just because they exercise a lot and are not overweight.

You’ve heard the adage, “You are what you eat.” Well, Yuri adds, “You are also what your foods eat.”
 

I love it! If you’re eating meat, consider what those cows, chickens or fish have been eating.

Likewise, when you eat vegetables and fruits, consider what they’ve been fed. Was it healthy, natural, organic materials, or was it artificial fertilizers and toxic pesticides?

 

Acid or Alkaline?

There is a helpful discussion of alkaline and acid diets. He writes that an alkaline diet helps the body deal with stress.

The Nobel Prize recipient, Dr. Linus Pauling, showed that cancer cells cannot grow in an alkaline environment.

Yuri discusses how acid is stored in the body’s fat cells, making it a real challenge to lose weight, even if you’re exercising like crazy... and as long as your system is too acid.

In case you’re wondering, meat and dairy are the major foods that contribute to an over-acid condition in the body.

Not to worry… He writes about how to create an alkaline internal environment as you eat the right foods for energy.

 

Protein

He goes on to discuss protein—how much is really necessary—not nearly as much as we’re brainwashed into thinking we need—and how animal protein contributes to disease and affects an athlete’s performance, among other things.

 

Enzymes

Yuri shows you how a deficiency of enzymes can speed up the development of cancer, heart disease, and arthritis. An enzyme-rich diet lessens the strain on digestion and adds to one's longevity.

There are no enzymes in cooked foods.

He demonstrates this very nicely by including a link to some wonderful photographs of images of the life force emanating from various foods, cooked vs. raw.

It seems like everybody would realize this, but I guess we need somebody like Yuri to make it clear to us:

Our bodies were designed to recognize foods in their natural state, not fragmented, synthetic components. Otherwise, we’d be born with supplements, microwaves and barbecues from day one.

There’s an interesting discussion of the vibrational frequencies of foods.

 

Healthy Fats and Oils

“Many people fear fats.” Are you one of those people? Well, never fear… Eating for Energy includes an excellent discussion of healthy raw plant fats.

He does recommend fish oil for omega-3s, and I’ll have to say I don’t agree with this. But if you do decide to use fish oil, he tells you what to look for in a good fish oil.

There are discussions of soaking seeds, nuts, grains and legumes; sprouting (instructions and a chart); leisure foods; super foods; supplements; and—last but not least—ta da!—making the transition to Eating for Energy.

 

Nutrition for Athletes

In this section for athletes, you’ll learn what foods for energy to eat, when to eat, facts about hydration, and recipes for sport gels and puddings and sports drinks (definitely not the sugar- and chemical-laden commercial beverages).

 

12-Week Meal Plan

This is probably my favorite section of Eating for Energy. It’s loaded with healthy raw living food recipes—breakfast cereals; soups; sandwiches and wraps; salads; dressings, dips and sauces; pastas and noodle dishes; other main dishes; desserts; smoothies; and juices. All healthy foods for energy.

These recipes are easy to make--mostly very simple recipes without a lot of complicated preparation instructions.

I especially like the 12-week meal plan. It’s all laid out for you, including delicious foods for energy that will have you feeling more energetic and healthy before you know it.

This is a wonderful book for someone just starting out who wants some motivation to eat healthy, someone looking to lose weight, someone wanting to become more energetic, or an old hand at healthy eating who would like some new recipes and wants to learn something along the way. 

I heartily recommend Eating for Energy by Yuri Elkaim.