Update On Our Fundraising Efforts in 2023

We are thrilled to share some fantastic news and express our heartfelt gratitude for your incredible support in our marathon fundraiser for the “Support a Child” program. Together, we’ve made a significant impact on the lives of 40 children in need.

Here are some clips of me and my wife running our first marathon. As you know due to visa problems we did not make Rotterdam marathon, but instead we ran Palawan Pay Marathon on June 25, 2023. In the effort to raise funding for “Support A Child Program”

Here are some pictures of us at the start line around 1am. There were maybe a total of 100 marathon runners. Larger group than expected.  Running the marathon was a great experience. One that we will never forget.

As you can see it was great weather. Temperature was between 28 and 30 Celsius and humidity between 85 and 90. That is the reason we are starting our race at 1am instead of 9am in the morning.  We have been training for this marathon about 6 till 8 months. Because we didn’t manage to run in Rotterdam, this gave us 2 months extra for training.

This was our first time running a marathon, so we were very nervous. Didn’t know what to expect. Is it really as bad as people say? 

As you maybe know, the planning was to run the Rotterdam marathon in April, but because Dutch government didn’t give my wife a visa to visit the Netherlands. We had to change our plans. Fortunately a few months later Palawan Pay was going to organize a marathon on the island where we live. So instead of running our marathon in Rotterdam, we ran our marathon in Puerto Princesa City.

Here are some clips of us running and finishing this marathon. Here is Abby running on the road. This is just past our 21 kilometer point.  As you maybe can see a very hilly course.  Thanks to the dedication, enthusiasm, and generosity of our amazing participants and supporters, we successfully raised four thousand five hundred dollars to provide essential support and resources for 40 children. This support will help 40 children to go to school for at least 1 year. The school year started here in August 2023. So the support will be from August 2023 till July 2024. Your commitment to making a positive difference in their lives is truly commendable.

Here is a video of me at the 30 kilometer point. Where I am drinking some water. It was so hot, that we both had to make sure we drink enough water. Otherwise I would get dehydrated.  The journey from the starting line to the finish was not just about covering miles but about creating a lasting impact. Each step taken during the marathon symbolizes a step towards a brighter future for these children.

Here is Abby crossing her 30 kilometer point and drinking some water to stay hydrated. Your efforts have contributed to their education, healthcare, and overall well being. We want to express our deepest appreciation to everyone who laced up their running shoes, sponsored a participant, or shared our cause with friends and family.

Here I am finishing my first marathon. Boy was I happy to see that finish line. As you can see it is light already. I was able to run this marathon in 4 hours and 47 minutes. i was so happy that I finished it. What a great experience.  

Congratulations Abigail. You did it. Almost there! You look very happy finishing. What a big smile. Here is a video of Abigail finishing her first marathon in 4 hours 58 minutes. We were both so happy to finish. We were able to stay under 5 hours. We have done it. Yes, thank you for making this possible. 

Your collective effort showcases the power of community and the positive change that can be achieved when we come together for a common goal. As we celebrate this milestone, let’s take a moment to reflect on the real difference we’ve made in the lives of these 40 children. Your kindness and support have opened doors and created opportunities that will have a lasting impact. 

Once again, thank you for being a vital part of this incredible journey. We look forward to continuing our mission of making a positive impact in the lives of those who need it most.

Here is a picture of us a month later. Where we joined a 21 kilometer race. We both had a PB – personal best time. So we are really doing great with our recovery after the marathon. Thanks again for all your help and support. Until next time. Lots of love from the Philippines. 

Running Changes People and People Change the World 🏃‍♂️ 🏅 💪

LINKS:
WEBSITE: http://www.TrainingTheNations.com
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Youtube Channel: https://www.youtube.com/@trainingthenations

running #runningtips #runner

The Importance of Rest and Recovery in Running

https://youtube.com/watch?v=ZQQmIcidzO8

The Importance of Rest and Recovery in Running

Hello and welcome back to our channel! Today we’re going to talk about an often overlooked aspect of running – rest and recovery. As runners, we tend to focus on our training programs, mileage, and pace, but rest and recovery are just as important for improving our running performance and preventing injuries.

In this video, we’ll discuss the importance of rest and recovery, the benefits it provides, and some strategies to help you optimize your recovery and get the most out of your running.

Before we dive into the benefits of rest and recovery, let’s define what it means. Rest and recovery are the periods of time where you allow your body to rest and repair itself after a period of physical activity, such as running.

Rest refers to periods of time when you are not engaging in any physical activity. This can include sleep, taking days off from running, or engaging in other low-intensity activities, such as walking or yoga.

Recovery refers to actions taken to facilitate the body’s natural healing process. This can include things like stretching, foam rolling, massage, or even taking ice baths.

Now that we understand what rest and recovery are, let’s discuss why they are important for runners.

  1. Injury prevention. Running is a high-impact activity, and over time, it can put a lot of stress on your body. Without proper rest and recovery, this stress can accumulate and lead to injuries. Giving your body adequate time to rest and recover can help prevent injuries and keep you healthy and active.
  2. Improved performance. Rest and recovery are also essential for improving your running performance. When you run, your body undergoes micro-tears in your muscles, and it is during periods of rest and recovery that these tears are repaired and the muscles are strengthened. This allows you to improve your running performance and increase your endurance over time.
  3. Mental health. Running can be a great way to reduce stress and improve your mental health. However, too much running or not enough rest can have the opposite effect. Overtraining can lead to burnout, which can cause mental exhaustion and decreased motivation. Proper rest and recovery can help prevent burnout and keep you mentally healthy and motivated.


Now that we understand the importance of rest and recovery, let’s discuss some strategies to help you optimize your recovery and get the most out of your running.

  1. Get enough sleep. Sleep is crucial for recovery. It’s during sleep that your body produces growth hormone, which is essential for repairing and building muscle tissue. Aim for 7-8 hours of sleep per night, and try to maintain a consistent sleep schedule.
  2. Take rest days. It’s important to take at least one or two rest days per week to allow your body to recover from your running workouts. On rest days, engage in low-impact activities, such as walking or yoga, to help your body recover.
  3. Listen to your body. Pay attention to how your body feels and adjust your training accordingly. If you feel excessively tired, sore, or run down, take a rest day or cut back on your training. Ignoring these warning signs can lead to injuries and burnout.
  4. Fuel your body properly. Eating a balanced diet with plenty of protein, complex carbohydrates, and healthy fats is essential for recovery. Protein is particularly important for repairing muscle tissue, so make sure to include protein-rich foods in your diet, such as lean meats, beans, and nuts.
  5. Incorporate active recovery. Active recovery refers to low-intensity activities that help promote blood flow and aid in recovery, such as walking, yoga, or swimming. Incorporating active recovery into your routine can help reduce muscle soreness and improve overall recovery. Try incorporating a few minutes of stretching or foam rolling after your runs, or go for a walk on your rest days.
  6. Cross-train. Cross-training is a great way to give your body a break from running while still maintaining your fitness. Cross-training can include activities such as cycling, swimming, or strength training. By engaging in other activities, you can give your running muscles a break while still improving your overall fitness.
  7. Use recovery tools. There are several recovery tools that can help speed up the recovery process, such as foam rollers, massage balls, or compression garments. These tools can help reduce muscle soreness and improve circulation, aiding in recovery.
  8. Take time off. If you are feeling excessively tired or burnt out, taking a break from running altogether may be necessary. While it can be tough to take time off, it’s essential to allow your body to recover fully before returning to your training program.

In conclusion, rest and recovery are essential components of a successful running program. Without adequate rest and recovery, you put yourself at risk for injuries and burnout, ultimately hindering your performance.

By incorporating rest and recovery strategies into your training program, such as getting enough sleep, taking rest days, listening to your body, fueling your body properly, and using recovery tools, you can improve your running performance and prevent injuries.

Remember, taking time off and giving your body the rest it needs is not a sign of weakness but rather a sign of smart training. So, prioritize rest and recovery, and watch as your running performance improves!

Running Changes People and People Change the World 🏃‍♂️ 🏅 💪

LINKS:
WEBSITE: http://www.TrainingTheNations.com
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Youtube Channel: https://www.youtube.com/@trainingthenations

running #runningtips #runner

5K TRAINING PLANS FOR BEGINNERS

5k Training Plans for Beginners

Congratulations on starting your journey towards running a 5k! Here are some training plans for beginners:

  1. Couch to 5k (8-week plan): This is a popular plan for beginners that involves a combination of walking and running. It gradually increases the amount of time spent running each week until you are able to run a full 5k. You can find more information on the Couch to 5k plan here: https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
  2. Hal Higdon’s Novice 5k Training Plan (8-week plan): This plan is designed for people who can run at least a mile without stopping. It involves running 3-4 times per week with rest days in between. It gradually increases the amount of time spent running each week and includes some speed work and hill training. You can find more information on Hal Higdon’s Novice 5k Training Plan here: https://www.halhigdon.com/training/5k-training/novice-5k/
  3. Jeff Galloway’s Run/Walk 5k Training Plan (12-week plan): This plan involves a combination of running and walking and is designed for beginners who may need to take breaks during their runs. It gradually increases the amount of time spent running and reduces the amount of time spent walking over the course of 12 weeks. You can find more information on Jeff Galloway’s Run/Walk 5k Training Plan here: https://www.jeffgalloway.com/training/5k-run-walk/

Remember, it’s important to listen to your body and progress at a pace that feels comfortable for you. Don’t push yourself too hard and always take rest days to allow your body to recover. Good luck on your 5k journey!



Why Run a 5k?

Running a 5k is a popular goal for beginners because it is a manageable distance that challenges you to push yourself without being overly daunting. Additionally, training for and completing a 5k has a number of benefits, both physical and mental.

Physical Benefits

  1. Improved cardiovascular health: Running helps to strengthen your heart and lungs, which can lead to better overall cardiovascular health. This can help to lower your risk of heart disease, stroke, and other cardiovascular problems.
  2. Increased stamina: As you train for a 5k, you will gradually increase the distance and intensity of your runs, which will help to improve your stamina and endurance. This can benefit you in other areas of life, such as hiking, biking, or participating in other sports.
  3. Weight loss: Running is a great way to burn calories and lose weight. As you increase the distance and intensity of your runs, you will burn more calories and potentially lose weight in the process.
  4. Improved immune function: Studies have shown that moderate exercise, such as running, can help to boost your immune system and reduce your risk of illness.

Mental Benefits

  1. Stress relief: Running is a great way to relieve stress and improve your mood. It can help to reduce feelings of anxiety and depression and increase feelings of happiness and wellbeing.
  2. Boosted confidence: Setting and achieving a goal, such as completing a 5k, can help to boost your confidence and self-esteem. This can have a positive impact on other areas of your life, such as your career or relationships.
  3. Increased focus and mental clarity: Running can help to improve your focus and mental clarity, which can benefit you in other areas of life, such as work or school.
  4. Improved sleep: Regular exercise, such as running, can help to improve your sleep quality and duration. This can have a positive impact on your overall health and wellbeing.

Preparing for a 5k

Before you begin training for a 5k, it’s important to make sure you are physically and mentally prepared. Here are some things to consider before you begin your training:

  1. Get clearance from your doctor: If you have any underlying health conditions or concerns, it’s important to speak with your doctor before beginning a new exercise program.
  2. Invest in proper gear: Running shoes are the most important piece of gear for any runner. Make sure you invest in a quality pair of running shoes that fit well and provide adequate support.
  3. Start slow: If you are new to running, it’s important to start slow and gradually increase the intensity and duration of your runs. This will help to prevent injury and ensure that your body is properly conditioned for the 5k.
  4. Set realistic goals: When setting your 5k goal, it’s important to be realistic about your abilities and fitness level. Setting a goal that is too ambitious can lead to frustration and discouragement.
  5. Find a training plan that works for you: There are many different 5k training plans available, so it’s important to find one that fits your schedule and fitness level. You may need to adjust the plan as you go to ensure that it is sustainable for you.
  6. Make time for rest and recovery: Rest and recovery are just as important as training. Make sure you give your body time to rest and recover between runs to prevent injury and ensure that you are able to continue training.



12-Week 5k Training Plan for Beginners

Here is a 12-week training plan for beginners that gradually

increases the distance and intensity of your runs to prepare you for a 5k. Remember to listen to your body and adjust the plan as needed to ensure that it is sustainable for you.

Week 1:

Monday: Rest
Tuesday: 20-minute run/walk (alternate 1 minute of running with 1 minute of walking)
Wednesday: Rest
Thursday: 20-minute run/walk (alternate 1 minute of running with 1 minute of walking)
Friday: Rest
Saturday: 20-minute run/walk (alternate 1 minute of running with 1 minute of walking)
Sunday: Rest


Week 2:

Monday: Rest
Tuesday: 25-minute run/walk (alternate 2 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 25-minute run/walk (alternate 2 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 25-minute run/walk (alternate 2 minutes of running with 1 minute of walking)
Sunday: Rest


Week 3:

Monday: Rest
Tuesday: 30-minute run/walk (alternate 3 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 30-minute run/walk (alternate 3 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 30-minute run/walk (alternate 3 minutes of running with 1 minute of walking)
Sunday: Rest


Week 4:

Monday: Rest
Tuesday: 35-minute run/walk (alternate 4 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 35-minute run/walk (alternate 4 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 35-minute run/walk (alternate 4 minutes of running with 1 minute of walking)
Sunday: Rest


Week 5:

Monday: Rest
Tuesday: 40-minute run/walk (alternate 5 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 40-minute run/walk (alternate 5 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 40-minute run/walk (alternate 5 minutes of running with 1 minute of walking)
Sunday: Rest


Week 6:

Monday: Rest
Tuesday: 45-minute run/walk (alternate 6 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 45-minute run/walk (alternate 6 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 45-minute run/walk (alternate 6 minutes of running with 1 minute of walking)
Sunday: Rest


Week 7:

Monday: Rest
Tuesday: 50-minute run/walk (alternate 7 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 50-minute run/walk (alternate 7 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 50-minute run/walk (alternate 7 minutes of running with 1 minute of walking)
Sunday: Rest


Week 8:

Monday: Rest
Tuesday: 55-minute run/walk (alternate 8 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 55-minute run/walk (alternate 8 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 55-minute run/walk (alternate 8 minutes of running with 1 minute of walking)
Sunday: Rest


Week 9:

Monday: Rest
Tuesday: 60-minute run/walk (alternate 9 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 60-minute run/walk (alternate 9 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 60-minute run/walk (alternate 9 minutes of running with 1 minute of walking)
Sunday: Rest


Week 10:

Monday: Rest
Tuesday: 60-minute run/walk (alternate 10 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 60-minute run/walk (alternate 10 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 60-minute run/walk (alternate 10 minutes of running with 1 minute of walking)
Sunday: Rest


Week 11:

Monday: Rest
Tuesday: 60-minute run/walk (alternate 11 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 60-minute run/walk (alternate 11 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 60-minute run/walk (alternate 11 minutes of running with 1 minute of walking)
Sunday: Rest


Week 12:

Monday: Rest
Tuesday: 60-minute run/walk (alternate 12 minutes of running with 1 minute of walking)
Wednesday: Rest
Thursday: 60-minute run/walk (alternate 12 minutes of running with 1 minute of walking)
Friday: Rest
Saturday: 5K RACE DAY!
Sunday: Rest


On race day, be sure to eat a healthy breakfast a few hours before your race, wear comfortable running clothes and shoes, and arrive at the race venue early to warm up and stretch.

During the race, pace yourself and listen to your body. Don’t start too fast and try to maintain a steady pace throughout the race. If you need to walk for a bit, that’s okay. Remember that the goal is to finish the race and have fun.

After the race, be sure to stretch and cool down properly, and reward yourself for your hard work and dedication.

Conclusion. Running a 5k can be a challenging and rewarding experience, especially for beginners. With the right training plan and mindset, you can achieve your goal of crossing the finish line.

Remember to start slow and gradually increase the distance and intensity of your runs. Listen to your body and adjust the plan as needed to ensure that it is sustainable for you.

Most importantly, have fun and enjoy the process. Running is a great way to improve your health and fitness, and participating in a race can be a memorable experience. Good luck on your 5k journey!

Running Changes People and People Change the World 🏃‍♂️ 🏅 💪

Links of 5K TRAINING PLANS

  • Couch to 5k (8-week plan): https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/
  • Hal Higdon’s Novice 5k Training Plan (8-week plan): https://www.halhigdon.com/training/5k-training/novice-5k/
  • Jeff Galloway’s Run/Walk 5k Training Plan (12-week plan): https://www.jeffgalloway.com/training/5k-run-walk/
  • 12-Week 5k Training Plan for Beginners: http://www.TrainingTheNations.com

LINKS:
WEBSITE: http://www.TrainingTheNations.com
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Youtube Channel: https://www.youtube.com/@trainingthenations

running #runningtips #runner

Running for Weight Loss: Tips and Tricks

Running for Weight Loss: Tips and Tricks

Hello and welcome to our YouTube channel. Today’s topic is “Running for Weight Loss: Tips and Tricks”. Running is a great form of exercise that can help you lose weight and improve your overall health. However, it can be challenging, especially for beginners. In this video, we will share some useful tips and tricks to help you start running for weight loss.

[Title slide – “Running for Weight Loss: Tips and Tricks”]

Tip 1: Start Slow. If you are new to running, it’s important to start slow. Don’t try to run too much too soon, as this can lead to injury and burnout. Start with short distances and gradually increase your mileage over time. A good rule of thumb is to increase your mileage by no more than 10% per week.

Tip 2: Set Realistic Goals. Setting realistic goals is essential when it comes to running for weight loss. Don’t set goals that are too ambitious or unrealistic, as this can lead to disappointment and frustration. Start with small goals, such as running for 10 minutes without stopping, and then gradually increase your goals over time.

Tip 3: Invest in Good Running Shoes. Investing in a good pair of running shoes is essential when it comes to running for weight loss. Wearing the wrong shoes can lead to injury and discomfort, which can make it difficult to stick with your running routine. Look for shoes that provide good support, cushioning, and stability.

Tip 4: Fuel Your Body. Running for weight loss requires a lot of energy, so it’s important to fuel your body with the right nutrients. Eat a healthy and balanced diet that includes plenty of fruits, vegetables, lean protein, and complex carbohydrates. Make sure to eat a meal or snack before you run to give your body the energy it needs.

Tip 5: Hydrate. Hydration is key when it comes to running for weight loss. Make sure to drink plenty of water before, during, and after your run. Dehydration can lead to fatigue, cramping, and other health problems, so make sure to stay hydrated.

Tip 6: Mix It Up. Mixing up your running routine can help you avoid boredom and burnout. Try running on different terrains, such as hills, trails, and pavement. You can also try different types of running, such as interval training, fartleks, and tempo runs.

Tip 7: Listen to Your Body. Listening to your body is important when it comes to running for weight loss. If you experience pain or discomfort while running, it’s important to stop and rest. Pushing through pain can lead to injury and make it difficult to continue running in the future.

Tip 8: Find a Running Buddy. Finding a running buddy can help you stay motivated and accountable. Running with a friend can make the experience more enjoyable and provide a sense of camaraderie. You can also join a local running club or sign up for a race to meet other runners.

Tip 9: Track Your Progress. Tracking your progress can help you stay motivated and see how far you’ve come. Use a running app or GPS watch to track your mileage, pace, and other metrics. You can also keep a running journal to write down your goals, achievements, and challenges.

Tip 10: Be Patient. Running for weight loss is a gradual process that takes time and patience. Don’t expect to see results overnight, as it can take weeks or even months to see significant changes. Be patient, stay consistent, and trust the process.


In conclusion, running for weight loss can be a rewarding and challenging experience. By following these tips and tricks, you can start running safely and effectively. Remember to start slow, set realistic goals, invest in good running shoes, fuel your body with the right nutrients, stay hydrated, mix up your running routine, listen to your body, find a running buddy, track your progress, and be patient.

Running for weight loss is not just about losing weight, it’s about improving your overall health and well-being. Regular exercise can reduce your risk of chronic diseases, such as diabetes, heart disease, and obesity. It can also improve your mental health by reducing stress, anxiety, and depression.

If you are new to running, it’s important to consult with your doctor before starting any exercise program, especially if you have any medical conditions or injuries. Your doctor can provide guidance on how to start running safely and effectively.

Remember, running for weight loss is not a one-size-fits-all approach. What works for one person may not work for another. Experiment with different strategies and find what works best for you. Don’t be afraid to make mistakes or try something new. The most important thing is to have fun and enjoy the process.

Thank you for watching our video on “Running for Weight Loss: Tips and Tricks”. We hope you found these tips helpful and informative. If you have any questions or comments, please leave them below. Don’t forget to subscribe to our channel for more videos on health and fitness.

Running Changes People and People Change the World 🏃‍♂️ 🏅 💪

LINKS:
WEBSITE: http://www.TrainingTheNations.com
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Youtube Channel: https://www.youtube.com/@trainingthenations

running #runningtips #runner

Tips for Running in Hot Weather

Tips for Running in Hot Weather

Hello and welcome to my channel! In this video, we will be discussing some essential tips for running in hot weather. Running in hot weather can be challenging, but with the right approach, it can also be an enjoyable and rewarding experience. So, without further ado, let’s dive into the tips.

Tip #1: Time Your Runs Appropriately

One of the most important things to consider when running in hot weather is timing. You should aim to run early in the morning or late in the evening when the temperatures are cooler. Running during the middle of the day when the sun is at its peak can be dangerous and cause heat exhaustion or heatstroke.

If you must run during the day, choose shaded routes or wear a hat to protect your face from the sun. Remember to also apply sunscreen to any exposed skin.

Tip #2: Hydrate, Hydrate, Hydrate!

Staying hydrated is crucial when running in hot weather. Before your run, make sure to drink plenty of water, and continue to hydrate during your run. It’s recommended to drink 16-20 ounces of water an hour before your run and an additional 6-8 ounces every 20 minutes during your run.

You can also consider carrying a hydration pack or a handheld water bottle to stay hydrated on longer runs. Avoid drinking sugary drinks or energy drinks as they can dehydrate you further.

Tip #3: Dress Appropriately

What you wear while running in hot weather can make a huge difference. Opt for lightweight, breathable, and moisture-wicking clothing that allows air to circulate around your body. This will help keep you cool and prevent overheating.

Avoid dark-colored clothing as they absorb more heat than light-colored clothing. You can also consider wearing a hat or visor to protect your face from the sun.

Tip #4: Slow Down Your Pace

Running in hot weather can be more challenging, and you may not be able to maintain your usual pace. It’s important to listen to your body and slow down your pace if needed. You can also consider taking walking breaks to cool down and catch your breath.

Don’t push yourself too hard as it can lead to heat exhaustion or heatstroke. Remember that it’s better to finish your run at a slower pace than to risk your health.

Tip #5: Find the Right Running Route

Choosing the right running route can make all the difference when running in hot weather. Look for shaded routes with plenty of trees or buildings that can block out the sun. You can also consider running near water as it can help cool down the surrounding air.

Avoid running on asphalt or concrete as they absorb heat and radiate it back up, making it even hotter. Instead, choose routes with dirt or gravel paths as they absorb less heat.

Tip #6: Use Cooling Aids

Using cooling aids such as cooling towels, ice packs, or cooling vests can help regulate your body temperature while running in hot weather. Simply place the cooling aid on your neck, head, or other pulse points to help cool you down.

You can also consider soaking a bandana in cold water and tying it around your neck. This can help regulate your body temperature and prevent overheating.

Tip #7: Listen to Your Body

Finally, it’s essential to listen to your body when running in hot weather. If you experience symptoms of heat exhaustion or heatstroke, such as dizziness, nausea, or a headache, stop running immediately and seek shade.

Drink plenty of water and rest until you feel better. Don’t try to push through the symptoms as it can lead to further health problems.

Conclusion:

So there you have it, seven essential tips for running in hot weather. Remember to time your runs appropriately, stay hydrated, dress appropriately, slow down your pace, find the right running route, use cooling aids, and listen to your body. By following these tips, you can enjoy running in hot weather while staying safe and healthy.

It’s important to remember that running in hot weather can be challenging, but it’s not impossible. With the right approach and mindset, you can achieve your fitness goals and enjoy the outdoors during the warmer months.

Lastly, I want to emphasize the importance of taking care of your body and health. If you have any pre-existing medical conditions or are unsure if running in hot weather is safe for you, consult with your doctor before starting a running routine.

Thank you for watching, and I hope these tips have been helpful. Don’t forget to hit the like button and subscribe to my channel for more fitness tips and videos. Happy running!

Running Changes People and People Change the World 🏃‍♂️ 🏅 💪

LINKS:
WEBSITE: http://www.TrainingTheNations.com
FB Page: http://www.facebook.com/ttnrunningteam
FB Group: https://www.facebook.com/groups/philippinerunners
Youtube Channel: https://www.youtube.com/@trainingthenations

running #runningtips #runner

Running for Charity: Fundraising and Event Participation

Running for Charity: Fundraising and Event Participation

Hello and welcome to my channel! Today, I will be discussing a topic that’s close to my heart – running for charity. Running is a fantastic way to stay fit and healthy, but it’s even better when you can do it for a cause you believe in.
As of writing, March 19 2023, I am raising funds for a charity too. I am trying to raise $15000 to help 100 kids to go to school. Raising the funds makes it possible for 100 kids to go to school for a year. I am using the Rotterdam marathon, see playlist, to raise the funds. In this video, we’ll be talking about everything you need to know about running for charity – from fundraising to event participation. So, let’s get started!

PART 1: WHY RUN FOR CHARITY?

Running for charity is an excellent way to combine your passion for fitness with your desire to make a difference in the world. When you run for a charity, you not only improve your health and wellbeing, but you also help to raise awareness and funds for a good cause. There are numerous reasons why people choose to run for charity. Here are a few of them:

  1. Making a difference: Running for charity allows you to contribute to a cause that you’re passionate about. Whether it’s cancer research, animal welfare, or education, you can make a real difference in the lives of others.
  2. Motivation: Signing up for a charity run can be a great way to stay motivated and committed to your fitness goals. Knowing that you’re running for a good cause can give you the extra push you need to train harder and push yourself further.
  3. Sense of community: Participating in a charity run can be a great way to meet like-minded people and become part of a community that shares your values and beliefs.


PART 2: FUNDRAISING FOR YOUR CHARITY RUN

Once you’ve decided to run for charity, the next step is to start fundraising. Here are some tips to help you raise funds for your chosen charity:

  1. Set a fundraising goal: Start by setting a realistic fundraising goal. This will help you stay motivated and focused throughout your fundraising efforts.
  2. Create a fundraising page: Most charities will provide you with a fundraising page that you can customize with your own message and photos. Share the link to your fundraising page on social media, email, and other channels to encourage people to donate.
  3. Offer incentives: Consider offering incentives to encourage people to donate. For example, you could promise to run an extra mile for every $50 donated, or offer a prize to the person who donates the most.
  4. Host fundraising events: Consider hosting a fundraising event, such as a bake sale or a charity auction, to raise additional funds for your chosen charity.
  5. Thank your donors: Don’t forget to thank your donors for their support. A simple thank-you message can go a long way in showing your appreciation.


PART 3: CHOOSING THE RIGHT CHARITY RUN

Once you’ve raised funds for your charity run, it’s time to choose the right event to participate in. Here are some factors to consider when choosing a charity run:

  1. Location: Consider the location of the event and whether it’s feasible for you to travel there.
  2. Distance: Choose a distance that’s challenging but achievable for you. If you’re a beginner, a 5K or 10K might be a good place to start.
  3. Cause: Choose an event that supports a cause that’s meaningful to you.
  4. Timing: Consider whether the event fits into your schedule and whether you have enough time to train properly.
  5. Atmosphere: Consider the atmosphere of the event. Do you want a large, festive event with lots of participants, or a smaller, more intimate event?


PART 4: TRAINING FOR YOUR CHARITY RUN

Once you’ve chosen the right charity run, it’s time to start training. Here are some tips to help you prepare:

  1. Start slowly: If you’re new to running, start slowly and gradually increase your distance and pace over time. Don’t push yourself too hard too quickly, as this can lead to injury.
  1. Follow a training plan: Look for a training plan that’s tailored to your fitness level and the distance of the race. There are plenty of free training plans available online, or you can hire a running coach to create a personalized plan for you.
  2. Cross-train: Incorporate cross-training into your workout routine to help improve your overall fitness and prevent injury. This could include activities like yoga, cycling, or swimming.
  3. Eat a balanced diet: Eating a balanced diet that’s rich in protein, complex carbohydrates, and healthy fats can help fuel your workouts and aid in your recovery.
  4. Get enough rest: Rest is crucial for recovery and injury prevention. Make sure you’re getting enough sleep and taking rest days as needed.


PART 5: PARTICIPATING IN THE CHARITY RUN

The day of the charity run has arrived! Here are some tips to help you make the most of the experience:

  1. Arrive early: Make sure you arrive at the event early to give yourself plenty of time to check in, warm up, and get settled.
  2. Stay hydrated: Drink plenty of water before, during, and after the race to stay hydrated.
  3. Pace yourself: Don’t start too fast – pace yourself and conserve your energy for the entire race.
  4. Enjoy the experience: Take in the atmosphere of the event and enjoy the experience. High-five spectators, cheer on other runners, and soak up the positive energy of the day.
  5. Celebrate your accomplishment: Once you’ve crossed the finish line, take a moment to celebrate your accomplishment. You’ve not only achieved your fitness goals but you’ve also made a real difference in the lives of others through your fundraising efforts.


CONCLUSION. Running for charity can be an incredibly rewarding experience that combines your passion for fitness with your desire to make a difference in the world. Whether you’re a seasoned runner or a beginner, there’s a charity run out there that’s perfect for you. With the right fundraising, training, and event participation strategies, you can make a real impact and achieve your personal fitness goals at the same time. So, lace up your running shoes, get out there, and start making a difference today!

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How to Prevent Injuries While Running

How to Prevent Injuries While Running

[Opening shot of a runner jogging along a path]

Hello and welcome to my YouTube channel. Today, we are going to talk about something that is very important for runners – how to prevent injuries while running. Running is a great way to stay fit and healthy, but it can also be a source of injuries if you don’t take the necessary precautions. So, let’s get started.

Stretching is one of the most important things you can do to prevent injuries while running. It helps to warm up your muscles and increase their flexibility. Before you start running, take some time to stretch your leg muscles, your hips, and your back. Make sure to hold each stretch for at least 15-30 seconds and don’t bounce.

In addition to stretching, you should also do some warm-up exercises. These can include walking for a few minutes, jogging slowly, or doing some dynamic movements like leg swings and arm circles. The goal is to get your heart rate up and get your body ready for the more intense exercise of running.

Another important aspect of preventing injuries while running is wearing the right shoes. Your shoes should provide good support for your feet and ankles and should fit properly. They should also be designed for running, not for other sports like basketball or tennis. When buying running shoes, make sure to try them on and walk around in them to make sure they feel comfortable and supportive.

When you start running, it’s important to start slowly and gradually increase your distance and speed over time. This will help to prevent overuse injuries like shin splints and stress fractures. Don’t try to do too much too soon, and listen to your body if you start to feel pain or discomfort.

One of the biggest causes of running injuries is running on hard surfaces like concrete or asphalt. These surfaces can be very unforgiving and can put a lot of stress on your joints. If possible, try to run on softer surfaces like grass or dirt trails. If you have to run on hard surfaces, make sure to wear good shoes and try to vary your route to avoid repetitive stress on the same joints.

In addition to running, it’s also important to do some strength training exercises to build up your muscles and prevent injuries. Focus on exercises that target your leg muscles, like squats, lunges, and calf raises. You can also do exercises for your core and upper body to improve your overall strength and balance.

After you finish your run, it’s important to take some time to cool down and stretch again. This will help to prevent muscle soreness and stiffness. You can do some light jogging or walking for a few minutes, followed by some static stretches to help your muscles relax.

Finally, make sure to stay hydrated before, during, and after your run. Dehydration can cause muscle cramps and other problems that can lead to injuries. Drink water or sports drinks to replace fluids lost through sweating.

So there you have it, some tips on how to prevent injuries while running. Remember, running can be a great way to stay fit and healthy, but it’s important to take the necessary precautions to avoid injuries. Make sure to stretch, wear the right shoes, start slowly, vary your route, do strength training exercises, and stay hydrated. With these tips in mind, you can enjoy all the benefits of running without the risk of getting injured.

But what should you do if you do get injured while running? Well, the first thing you should do is stop running and rest. Continuing to run with an injury can make it worse and prolong your recovery time. You can use ice, compression, and elevation to help reduce swelling and pain. If the injury is severe, you may need to see a doctor or physical therapist for treatment.

Injuries are a part of any physical activity, and running is no exception. But by taking the necessary precautions, you can reduce your risk of getting injured and enjoy all the benefits of this great form of exercise.

Remember, prevention is the key to avoiding injuries while running. Make stretching and strength training a part of your regular routine, wear the right shoes, vary your route, and stay hydrated. By doing these things, you can enjoy running without having to worry about getting injured.

Thank you for watching and I hope you found this video helpful. If you have any other tips for preventing injuries while running, please share them in the comments below. And don’t forget to like and subscribe for more great videos like this one.

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RUNNING JARGON EXPLAINED

RUNNING JARGON EXPLAINED

Hello everyone, and welcome to today’s video on “EXPLAINING RUNNING JARGON.” As a runner, it is essential to understand the jargon of the sport. Knowing these terms will help you communicate effectively with other runners, understand training plans, and track your progress accurately. In this video, we will go through some of the most commonly used running vocabulary, what they mean, and how they apply to running.

  1. Warm-Up and Cool Down. The first terms we will discuss are “warm-up” and “cool-down.” A warm-up is a period of light exercise that prepares your body for more intense physical activity. It usually consists of a few minutes of jogging, stretching, and dynamic movements. A proper warm-up helps to increase blood flow to the muscles, which reduces the risk of injury and improves performance.

    On the other hand, a cool-down is the period of low-intensity exercise that follows a workout or race. It helps to bring the body back to its resting state gradually. A good cool-down includes gentle movements, such as walking or slow jogging, and static stretches that target the muscles you used during your workout. A proper cool-down also helps to prevent muscle soreness and stiffness.
  2. Pace. Pace is the speed at which you run per unit of time, typically measured in minutes per mile or kilometer. For example, if you run one mile in eight minutes, your pace is eight minutes per mile. Pace is an essential concept in running, as it helps you to gauge your effort and adjust your training accordingly. There are several different types of pace, including:
  • Easy pace: This is a comfortable pace that allows you to maintain a conversation while running. It is typically used for recovery runs and long, slow distance runs.
  • Tempo pace: This is a moderately hard pace that is sustained for a shorter period. It is usually used for tempo runs and intervals.
  • Race pace: This is the pace you aim to run during a race. It is typically faster than your tempo pace but slower than your sprint pace.
  1. Cadence. Cadence is the number of steps you take per minute while running. It is usually measured in steps per minute (spm) or strides per minute (spm). A higher cadence is generally considered more efficient and reduces the risk of injury. A cadence of 180 spm or higher is often recommended for distance runners. To improve your cadence, try to take shorter, quicker steps and maintain a consistent rhythm.
  2. Stride Length. Stride length is the distance covered by one stride, measured in meters or feet. It is influenced by several factors, including leg length, running form, and speed. Stride length is an essential concept in running, as it affects your running economy, speed, and risk of injury. A shorter stride length is generally considered more efficient and reduces the impact on your joints. To improve your stride length, focus on maintaining good posture and form, and increasing your cadence.
  3. Hill Training. Hill training is a type of workout that involves running up and down a hill repeatedly. It is a challenging workout that improves strength, speed, and endurance. Hill training is often used by distance runners and triathletes to prepare for hilly races. To do hill training, find a place with several hills that have a moderate incline. Plan a running route and include the hills in your area as much as possible. However, include some flat runs too. So you will have some time to recover. As it gets easier, gradually increase the number of repeats over time.
  4. Fartlek. Fartlek is a Swedish term that means “speed play.” It is a type of interval workout that involves varying your pace and effort level throughout the run. Fartlek workouts are often unstructured and can be done on any terrain. They are an excellent way to improve speed, endurance, and mental toughness. To do a fartlek workout, alternate between periods of hard effort and recovery. For example, you could run hard for one minute, then recover with a jog for five minutes. Repeat this process for several intervals, gradually increasing the length and intensity of the hard efforts.
  5. VO2 Max. VO2 max is the maximum amount of oxygen your body can use during exercise. It is a measure of aerobic fitness and endurance. A higher VO2 max indicates better aerobic capacity and endurance. VO2 max is influenced by several factors, including genetics, training, and age. To improve your VO2 max, focus on endurance training, such as long, slow distance runs, tempo runs, and intervals.
  6. Lactate Threshold. Lactate threshold is the point at which lactate begins to accumulate in your muscles faster than it can be cleared. It is a measure of your body’s ability to sustain a high effort level for an extended period. The lactate threshold is an essential concept in running, as it affects your endurance and performance. To improve your lactate threshold, focus on tempo runs and intervals at or slightly above your lactate threshold pace.
  7. Recovery Run. A recovery run is a low-intensity run that is done after a hard workout or race. It helps to flush out metabolic waste, reduce muscle soreness, and promote recovery. A recovery run is typically done at an easy pace, and the distance and intensity may vary depending on the athlete’s fitness level and recovery needs.
  1. Taper Taper is the period of reduced training volume and intensity leading up to a race. It allows the body to recover from the stress of training and perform at its best on race day. Tapering typically involves reducing the distance and intensity of workouts while maintaining some level of activity to avoid detraining.
  2. Intervals. Intervals are a type of running workout that involves alternating between periods of hard effort and recovery. During the hard effort intervals, you run at a faster pace than your normal running pace, often close to your maximum effort. During the recovery intervals, you run at a slower pace or even walk to allow your body to recover and prepare for the next hard effort interval. Intervals are often done on the track, because the track is softer than running high speeds on concrete. Interval training is an effective way to improve your speed, endurance, and cardiovascular fitness. By pushing your body to work harder than it’s used to during the hard effort intervals, you stimulate the cardiovascular and respiratory systems to adapt and become more efficient. This leads to improved oxygen delivery to your muscles and increased capacity to work at high intensities.
  3. Threshold Runs or Tempo Runs. Threshold run, also known as tempo run, is a type of running workout that involves running at a pace that is slightly slower than your maximum sustainable effort. The pace is typically faster than your normal running pace, but not so fast that you cannot sustain it for an extended period. The goal of a threshold run is to increase your lactate threshold, which is the point at which your body begins to produce more lactate than it can clear. By running at a pace that is close to your lactate threshold, you stimulate your body to adapt and become more efficient at clearing lactate and using it as fuel. This leads to improved endurance and the ability to sustain a high effort level for an extended period. Threshold runs can vary in distance and intensity, depending on your fitness level and goals. They are typically longer than interval workouts, with the intensity and duration gradually increasing as you progress in your training.


That concludes our video on “EXPLAINING RUNNING JARGON.” Understanding these terms will help you communicate more effectively with other runners, track your progress accurately, and adjust your training accordingly. Whether you are a beginner or a seasoned runner, incorporating these concepts into your training will help you achieve your running goals. Thank you for watching, and we’ll see you in the next video!

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BASICS OF RUNNING

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HOW RUNNING CAN CHANGE YOUR LIFE!

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PLANTAR FASCIITIS, HOW TO GET HEALED

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ASTHMATIC? START RUNNING!

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TOP 10 RUNNING BOOKS

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TOP 10 RUNNING MOVIES

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OVERCOMING DEPRESSION, START RUNNING

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Information about NN ROTTERDAM MARATHON

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EATING BEFORE A RACE

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TO RUN FASTER, RUN SLOWER

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HOW TO PREPARE FOR A RACE

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WHY SPEED TRAINING IS IMPORTANT PART OF WEEKLY TRAINING

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