Running Easy

If you want to lose weight, get fit, stay healthy and feel great then you need to listen to science. Every year thousands of “new” schemes are launched that claim to miraculously transfer you from the overweight, tired, sickly old-you to the miraculous new you. Yet most of these schemes, besides draining more fat from your wallet than your waist, are not supported by science. They are normally supported by the glowing testimonials of other “big losers”. Yet what they fail to show is how these glowing, smiling, slim, healthy-looking people appear 6 months or 1 year later…when the hype is over and the ad revenue all spent. The bottom line is that any successful approach to weight loss has to be a “lifestyle approach”.

If the approach is not natural, like gyrating your body on a special machine, it will eventually fail.
If the approach is not easy, like having to go to a gym every day, it will eventually fail.
If the approach is not fun, like spending hours indoors on a stationary bike, it will eventually fail.

A lifestyle approach to losing weight, getting fit, staying healthy, and feeling great must be natural, easy and fun. Additionally it should also be scientifically proven. Is it possible to find such an approach? Yes!

Running is the most tried-and-tested and effective approach to enabling people to lose weight, stay healthy, look good and feel great of all time. While other fads come and go, since the dawn of civilization, running has been used. Humans are designed to run – yet sadly the approach that worked for thousands of years has been lost. It’s been lost in competition, “trying harder”, “no pain no gain” distortions. The result is that the secret of the most effective, most time-tested approach has been lost. Yet an overwhelming amount of scientific research is proving that the lost art of Running Easy is the ultimate approach to a healthy, energized and long life.

We’ll let science prove it. Watch this spot as we share the science of the art of running. It will change your life.

There’s a faint pink hue in the sky but otherwise it’s still dark. Yet in this inky darkness a coalescing stream of cars flows with purpose. Soon orange spotlights and the bubbling chatter of nearly 2000 runners crowds out the darkness – a fusion of age, race, gender, social status and skill. They talk easily, merrily as the announcer’s instructions roll over the crowd explaining the course. Moments later the somewhat uncertain sound of South Africa’s gift to music – the vuvuzela, heralds the start of the 32km race.

The huddle of runners, without pausing its conversation, flows forward like a living river eager to run its course. The rich smell of curry wafts tantalizingly in the slightly humid morning air, as the runners make their way past high-rise apartments and old 1950 houses complete with stoep, out-house and corrugated iron roof.

The jovial tide of runners suddenly swirls about as it reaches the first water table and the runner’s 3 step dance ensues. Grab dangling water sachet with grateful grunt. Rip, spit, squeeze and savour plastic flavoured liquid. Toss disgorged water sachet in general direction of bin. And then the flow resumes as the bubbling river of runners flows over hills and plummets through valleys.

The friendly spirit sees Marshall being thanked hundreds of times, as he smilingly guides the flowing mass. Soon the front runners, those works of art in motion, are seen returning – a trickle of brilliance that alters not for hill or vale. The bubbling spirit of the flowing group continues even as the warm arms of Africa’s sun begin to press upon it.

Black, white, male, female, old, young – strangers on a shared journey – one people. “It’s quite a tough run”, the stranger says as we share a common pace, a common space for a few moments. I nod sagely, in that way only a fellow runner can do. “Ja, but it’s a good training run,” he says as the tide and topography separate us. “I’m doing the Postnet marathon”, says another runner to his companion. “Ja that’s good. I’m gonna also run Two Oceans as part of my peak week training for Comrades”, he replies as they too merge into the river of runners.

“Aah, I think to myself, where else would you hear talk like this? Where else would a 32km, a marathon, an ultra marathon, be a training run? Where else does the vuvuzela start a race? Where else do so many races, so many faces smile and talk and journey together?

The unrelenting passion of the announcers voice heralds the end. A welcome, warming, wonderful sound. I collect my spot-the-shirt-beneath-the-adverts t-shirt as I let the laughter, the chatter, the camaraderie of my fellow runners wash over me. Aah, running in South Africa, you gotta love it!

Yours in running easy
Craig Blewett
(after running the SparkPort 32km Challenge on Sunday)

REMEMBER to get your FREE marathon book @ http://ping.fm/sdqVA

(c) Copyright, www.runningeasy.com

Hey Everyone,

Well 2010 is off to a running start with lots of running already happening. There is a great group of Running Easy members training for the Canberra marathon (see http://ping.fm/7K9D9) and here in South Africa the excitement for Comrades 2010 is big.

2010 is a big year in SA with the soccer world cup in June, but most runners are already getting well into their Comrades training.

We’re spoilt for races to run as there is a marathon or half marathon nearly every single weekend within a few kms of where we stay in Durban. We’ll be putting out our Comrades program soon for those who want to join us.

REMINDER – If you did not get into Comrades 2010 remember that there is one more opportunity to snap up one of the final 2000 spaces. Here’s the official notice of what to do -

The CMA Board has decided to reopen entries for a limited number of 2,000 additional entries only. Entries will open on Saturday, 30 January 2010 and will ONLY be accepted at Mr Price Stores countrywide. Entries will close as soon as 2,000 entries have been received.
In order to work on a fair “first come first serve” basis, NO FAX, POSTAL OR ONLINE ENTRIES WILL BE ACCEPTED. Entries will also not be taken at Comrades House in Pietermaritzburg. The CMA therefore appeals to those runners who still wish to enter for the 2010 Comrades Marathon, to make sure that they are at a Mr Price early on Saturday, 30 January 2010.

So it’s getting close – put it in your diary and get to your local Mr Price (if you live in SA) and be their early as I’m predicting they will all be gone within 15 minutes!

Finally a reminder of the special for all our Running Easy readers – You can get the Complete Running Easy Marathon Course, and 400 pg Running Easy Marathon book for free here. Get it here NOW – http://bit.ly/FREEbook

We look forward to an awesome 2010, and hope you enjoy your running easy!

Craig & Nicky

The weather this summer has been very un-summery. We have had weeks and weeks of rain on the east coast of South Africa. Normally at this time of the year, as we near Christmas, we are sweltering in our tropical climate. We’d normally recline under a tree waiting for a gentle but balmy wind to re-align the sweat beads adorning our bodies. But this year has been positively British! Rain…and more rain.

However betwixt all of this, the odd memory of summer emerges – and we are all of a sudden treated to a sticky, humid 30C+ day. Today was one of those days.

The deep blue African sky is presided over by a glowing hot sun that seems to have awakened the earth below. Birds sing, butterflies dance on the warm thermals, and the iconic summer holiday “Christmas beetles” screech their song of joy.

And in this – we decide to go for a run. Now the first lesson is that if you are going to run on a hot day – do it early…Yeah, but it’s holidays and sleeping in is part of the reward. So we finally hit the road at about 8:30am.

By this time the sun is well on its way to making its presence felt, and the heat is beginning to rise from the hot road surfaces. It’s like be slowly roasted in a convection oven. But, nonetheless, in our eagerness to stem the broadening tide of the Christmas Girth, we set out.

The first 50 meters were not too bad – but by then we were hot – very hot. And then it was time for lessons. We have just completed, only about 4 weeks ago a marathon – so fitness should be no problem – but heat is.

As we set out with noble intentions of running 15kms – we soon discovered the wisdom of the Running Easy approach…an approach that enables us to run whenever and however we want. Our 15kms became 11kms and our normal 6:15 min/km became 7 min/km.

We needed this reminder – it’s all about “Try Easier”. The marvel of following an approach that says – “run within yourself”, “run how you feel”, “try easier not harder” – means you can adjust. You can run on hot days or cold days. You can run long distances or shorter distances. You can run fast or slow. It’s because you are listening to your body.

So we walked the hills we’d normally run – we shortened the distance we’d planned- we ran slower than we normally would…just because we can.

And so even although it was so hot, we still had a great time – we still returned having loved our run.

So always remember – listen to your body – it knows what is best. Run so you love it, and you’ll find that you love to run!

Yours in running easy
Craig

Get your free Running Easy book at http://bit.ly/FREEcourse

Nicky and I have just returned from an exhilarating 5km run in the rain. And while we were out there it struck me that we just love to run….

There are two key reasons people do things in life – have to or love to. This applies to everything from religion to sport.

When it comes to exercise, many people do it because they have to. The doctor has told them they only have 53.5 days to live unless they get fitter. Or their jeans have just split again courtesy of the over-ample waist. Whatever the reason, many people decide to take up running because they have to.

However, the problem with this approach is that it is not sustainable. Or if it is sustained it is with much anguish, determination and gritted teeth. Typically the slightest excuse is enough to abandon the running and revert to the old, more “pleasant” sedentary ways.

But when people are engaged in something they Love to do, it’s totally different. You do not need to be encouraged to go out and watch a movie if you love to do it. There is no teeth gritting to go out and enjoy a sumptuous meal if you love your food. It’s easy – because you love it.

So when it comes to running the most important thing is that you love to do it! But sadly many people approach it from the wrong way. I have to lose weight. I have to run faster. I have to get a Personal Best. I have to sweat more…no you don’t!

The joy of the Running Easy approach is that you run because you love to. And why is it a joy? Because its not about trying harder – but trying easier. It’s not about gritted teeth its about relaxed flow. Its not about your Personal Best time its about your best personal time.

So change your approach – learn to run easy and you’ll find that you love to run. And if you love to run, you’ll reach all your dreams and goals.

You have to love to!

For a Free 400pg book and Course on Running see http://bit.ly/FREEcourse

This is something that people often make a mistake with. Choosing a running shoe size is not the same as choosing a normal pair of shoes. Typically the rule of thumb is that you should choose a pair of shoes that is between 1 and 2 sizes larger than your normal shoe size. The reason for this is that when you run longer distances your feet expand and you do not want your toes to start hitting the front of your shoe. Also when you run downhills there is a tendency for your toes to hit the front of the shoe. Again, this is not a real issue when you are only running a few kilometers, but it will hurt after several hours.

Making sure you selected the correct running shoe
When you think you have found the correct pair of running shoes for your running style, try them on. Then force your foot to the back of the shoe and make sure there is at least a thumb-width gap (“rule of thumb”) between your longest toe and the front of the shoe. Note that your longest toe may not be your big toe – it just depends on what extraordinary toe configuration you were blessed with.

Make sure you put both pairs of shoes on as often one foot is slightly larger than the other. If you are happy that the shoes are the right type of shoe and the right size, you are ready to take a jog around the shop. Know for sure that if something bothers you while you take a quick jog around the shop it is going to be painful after 4 hours of running. So if there is anything you don’t like, give the shoes back and find another pair. Don’t fall for the sales talk that “don’t worry that will go away.” Nothing goes away it just gets worse the longer you run. The reason there are so may shoe manufacturers is that different shoes suit different people. Nike, Adidas, Reebok, Saucony, Asics and on and on all produce Stability shoes, Motion control shoes and Cushioned shoes. So if one type does not feel just perfect, try another.

Shoes are not like cars – you don’t need to run them in. They will soften a little, but they are designed to feel comfortable out of the box. Do not ignore some niggling thing with the shoe, thinking it will get better. If there is anything you are not happy with rather change the shoe – it will be worth it. If however everything seems good, then you have most likely got a great pair of shoes that are going to be your friend on the journey we are going to undertake together.

Marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” International Online Running Club. They understand whether you jogging or running you want it to be great! Training must be easy for it to be sustainable. To Run and train for a 5k, 10k, Half or Full Marathon especially if you a beginner in training, you need a good program or schedule to help you with your training and make your goal achievable. If you looking for running advice for beginners from 1st 5k to 1st Marathon visit them at http://ping.fm/C6Tgd

Choosing running shoes is not simply about choosing the one that makes you look good – as tempting as this may be for some. You will look amazing when you finish your first half or full marathon, you won’t need your shoes to make you look good! There are essentially 3 types of foot strike, and there are 3 main types of shoes .

1. Stability Shoes – These are suited for people who have a normal arch, in other words they have neutral pronation. They provide moderate control over the roll of the foot and simply help cushion the impact.
2. Motion Control Shoes – These shoes are for people who have a flat arch and hence over-pronate. These shoes provide high stability and try and decrease the amount the foot rolls inward. Typically these shoes have a hard inner edge on the sole.
3. Cushioned (Neutral) Shoes – These shoes are for people who have a high arch. Typically these people under pronate so the shoe must not provide stability but rather try help absorb impact from the inefficient foot strike.

If you’ve finally found the pair that seems good, then you are nearly done. Make sure that the shop you are buying your shoe from has a policy to allow you to return the shoes within the next week or so if they don’t seem suitable. Take the shoes out to meet the road. As soon as you can, go out for a run with your new pair of shoes. While you are running try and be aware of how they feel. They are new so they may feel different but there should be no places that seem to rub, or strange protrusions that are poking your foot.
Most shoes should last you for about 1000km (600mi), so the pair you buy now will see you comfortably through a 5 mile, half marathon and full marathon training program

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/AraAa

It’s often quite daunting once you’ve made the decision to start running to get fit and lose some weight. There are so many running programs and advice out there you’re not quite sure which way to turn or whose advice to follow. Many running programs seem pretty full on and exhausting to follow. Don’t be surprised to find programs that have your running six days a week with cross training in between. And you thought getting fit was going to be easy. But don’t despair. You have made the right decision, it’s important to follow the right program depending on what your goal is.
There are two camps when it comes to running – Racers and Runners.
Racers are people who are concerned about things like time, speed, pace, personal bests and trying harder.
Runners are people who are concerned about things like experience, fun, enjoyment, exhilaration and trying easier.

A runner who runs easy is someone who runs because it is a lifestyle choice. A runner runs because they enjoy it, they enjoy feeling fit, they enjoy being outdoors, they love the endorphin rush running gives them, they love the exhilaration, they enjoy the camaraderie, and the bottom line is they just love it. A runner who runs easy unlike a racer is not concerned with how fast they went, or whom they beat or what their pace was – the thrill and exhilaration is simply running. It’s about running easy.

So, what is the Running Easy philosophy?
The most fundamental principle of the Running Easy approach is-
Throw away your watch
Hold on, before you toss that expensive watch away! You can have a watch, however the important thing is to not worry about time. When you run easy you are not concerned about how fast you run, what your pace is etc. This is the most fundamental principle of a runner, as compared to a racer. You have to forget about time. The only time you are interested in is a Fun Time.
And the magical thing is when you run at a pace that is easy and manageable for you, this is the perfect pace for achieving optimal health, weight loss, and fitness and for feeling good. So running easy is an all round winning formula!

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/zic3o

There are two camps when training for your 1st half or full marathon – Racers and Runners.
Racers are people who are concerned about things like time, speed, pace, personal bests, trying harder.
Runners are people who are concerned about things like experience, fun, enjoyment, exhilaration, trying easier.

As you can see there is a fundamental difference in these two approaches. And the different philosophies result in fundamental differences in the approach to running .

Most running programs are actually racing programs designed by racers. You will often find that top athletes have designed them, and what is the common factor of top athletes? Time. They are top because they were the best. They ran the fastest, they had the best time. And so this philosophy pervades all of their advice, all of their training programs. The training program will have sections dealing with “pace”, “improving your speed”, “achieving your personal best”, “racing faster”, “speed work”, “fartleks” (yeah we know that sounds bad but it is a real running term that means speed play).

But there is another way and another philosophy and its called running easy. This is different to racers and it is also different to jogging, which if you training for a half or full marathon you move beyond. Jogging is what you see people doing at the park with the dog. Joggers are those people who casually toy with running. They run a few kilometers every now and then, but nothing more than that. Often they know very little about running, and in fact often spend most of their life struggling to develop the core cardio fitness and never moving beyond that zone. However once you start training for your 1st half or full marathon you are no longer a jogger – you are now a runner.

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/s3s61

There are 2 main parts to fitness – well actually there are 5 parts – Cardiorespiratory, Muscular strength, Muscular endurance, Physical flexibility, Body composition – but we need to keep this simple and useful. You’re not going to be jogging along the road thinking about the crossover point between your cardiorespiratory gain and body composition. More likely you’re puffing and wheezing and got sore muscles. But you could simplify it down to two elements;
- Cardio Fitness – that’s the huffing part.
- Structural Fitness – that’s the aching parts.
Cardio fitness is to do with the fitness of your heart and lungs – essentially it is how efficient they are. After all we basically need air to live and do everything. If the big pump (heart) and air reservoir (lungs) are optimized then your cardiovascular fitness is operating well and running (or any exercise) will feel easy.

Structural Fitness is the condition of your muscles, joints and all the other parts of your body that are doing all the moving when the Cardio engine is pumping.
It is a lack of Cardio fitness that makes most non-runners feel that it must be impossible to run anything more than a couple of kilometers, let alone a marathon. “Hang! I’m huffing and panting just when I get up from the dinner table, and sweating like a Turkish wrestler after walking up the road, there is just no way I could run a half or full marathon!” The hardest part of training is developing the cardio fitness. But the good news is that this fitness is quickly acquired and by Week 2 or 3 of a half or full marathon training program (assuming you started with the required 5km (3 mile) core fitness the cardio fitness required by most marathon training programs issues will be minimal.
By the time you develop your marathon fitness your cardio fitness feels easier and easier, and with rest your structural fitness also starts to feel easier, making running a marathon or half marathon much easier than what most non-runners are led to believe.

Running easy experts and marathon and ultra marathon runners, Craig and Nicky Blewett, are creators of the ”Running Easy” approach and website. Get their FREE RUNNING EASY Starter Pack “Running Easy the Ultimate Secret for Optimum Health, Fitness, Successful Weight loss and Feeling Good!” at http://ping.fm/Wn4AH