1,  Do not ever think of it as a circuit it’s just uphill, flat, downhill, flat, OR North, East South, West. If that doesn’t 

2one size

man running on track

work, then just start singing that old song, Road to Nowhere.

  1. Do not start with any set number of laps in mind, just start RUNNING, focus on your breathing, maintaining an even pace, maybe work the uphill a little and cruise the flat, check your stride length and turnover, look around, clouds above, birds flying past, and then when you have no idea how many times you have been around, then you can look at your GPS watch.
  2. It helps to be obsessive about setting a weekly distance goal and achieving it, this means if you’re a bit slack early on, you can find yourself later in the week doing days of 10 – 12k in the morning, followed by 10 – 15k in the evening, this is certainly a wakeup call and rapidly gets you back on track.
  3. Mentally it can be quite challenging but only for the first few kilometres, until you zone out and start solving problems or planning your next big running adventure, which gets you through to 10km and by then you feel so good if it weren’t for the time constraints you would just keep running.
  4. The biggest mind blowing, drag your butt out there and go for it challenge, is the 20+km long run. Always difficult to get motivated to run in circles 20 to 25 times, however this is where the big goal comes into play, the 50k race or similar that you have already committed to run. The trick is to break it into smaller segments of 4 or 5 laps and after 3 sets of these you find the brain has adapted and the thoughts are, another sets a breeze, and oh if I tag on another couple of laps I’ll crack 85k for the week, works every time

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Do You Smile?

Do You Smile?

Runners high five each other on a bridge

Two runners high five as they pass each other.

Don’t know where this came from or who wrote it but it is worth sharing and if you recognize it then let me know so I can give you credit and say thank-you with a smile.

When you’re out there on the footpaths, do you smile? When your feet fall into the rhythm, one after another, do you smile? When the person running towards you has a grimace of pain and determination on their face, do you smile? When the person running towards you nods their head in your direction, do you smile?

The runners smile. The nod. The acknowledgement. A shared understanding of so many things. A shared moment.Continue reading

What Governs our Running

What Governs our Running

central-governor-theory-running_4-224x300It is fair to say that when we first start out to run it isn’t the easiest or enjoyable of activities.

It takes a lot of motivation and discipline to keep going day after day week after week especially for the first 3 months but what happens after this?  It becomes a habit controlled by the subconscious mind.  Why is this so important!

Tim Noakes MD (Lore of Running) suspects it is a process that is part of the subconscious programming that occurs in the central governor in the brain.  It is this learning process that the subconscious governor begins to realize the body’s capabilities.  He goes on to say, once the novice has been through the process, it need never be repeated.  This is great news and explains why no matter how long a runner has off from running they never have to go through this learning process again.  He suggests that the neural processes of running become hardwired into the subconscious a bit like riding a bike.  It would in part explain how runners can go out and train no matter what the conditions and in fact feel guilty if they miss a day.

The Many Benefits of Running

The Many Benefits of Running

people runningFor most people, running is exhausting, boring, and sometimes painful. However, you see today so many people running as if their lives depended on it. (That is actually true to a point.)

There are many reasons why people engage themselves in running these days. Foremost of which is to stay in shape or to reach their ideal body weight. Studies show that the potent combination of correct diet and the right exercise is the most effective method in losing weight.

Weight loss

For all its boring features, running is very effective in allowing a person to burn an average of 100 calories for every run mile. Biking and walking, on the other hand, only burn a fraction of these calories in the same amount of time.
While we burn around 2000 to 5000 calories every day doing nothing, running 5 miles a day burns an additional 500 calories.

The speed in running has little or no effect on the number of calories burned. Rather, it is weight that counts. A 220-pound person running an 8-minute mile burns 150 calories. A person weighing 120 pounds running the same pace burns a measly 82 calories.

Understand that a person needs an excess of 3500 calories in order to gain a pound. This means you need to burn that much number of calories in order to lose a single pound.

Overall health

Another motivation that drives runners is the health benefits they get. Running helps lower blood pressure by maintaining the elasticity of the arteries. During a run, the arteries get exercised as well, what with all the blood moving about.

Running also maximizes the lung’s potential, keeping it strong and powerful. Deep breaths force the lungs to use more tissues, but half of both are unused. Running makes the lungs use almost all of its tissues.

Running also strengthens the heart and helps prevent heart attacks. During a run, the heart muscles are exercised, thus keeping it fit and strong by itself.

The heart of an inactive person beats 36,000 more times every day compared to that of a runner. The reason is simple – the runner’s arteries are wider and blood flows smoother.


Most runners keep this secret to themselves: running gives an intense exhilaration and euphoria right after a run. And they are addicted to the feeling and it motivates them the most.

Science had already found out the nature of this natural high: beta endorphins. These are released by the body’s neurons intended to relieve the pain after a run. It creates a feeling of extreme happiness and exhilaration and can be so intense it often can replace other addictions to drugs, alcohol, including appetite for food.

Natural tranquilizer

There is a trend for doctors now to recommend to their patients suffering from clinical depression and other psychological disorders to try running. This is based on studies that show running as a natural tranquilizer. Patients are reported to be less tense, less confused, less depressed, and less fatigued.

Whatever your reasons for running are, it is a safe bet that it is one of the best natural disease-fighters man had discovered. What’s more, it’s free and it’s delirious as well.

Seven Psychological Benefits of Running

Seven Psychological Benefits of Running

running-brainAs I have suffered from Depression and anxiety in the past plus low self esteem I thought I would share some of the benefits running and exercise has had on me especially during times of great stress and change in my life.

Running has been recommended by many doctors and therapists to people who are in the quest to improving their mental health. This is because running, like other exercises, unquestionably takes care of the mental health as efficiently as it does to one’s physical well-being. There are many psychological benefits of running, but here are the seven most cited:Continue reading

Survival Tips When You Can’t Run

Survival Tips When You Can’t Run

running injuryWe all have times when for some reason, usually injury, when we can’t run.  I am in that situation at present so I though it only appropriate to give some tips on how to survive and come back better than ever.

We run and exercise for different reasons some use it as a way to stay in shape, lose some weight, clear the mind or help cope with the stresses of modern living.  No matter why you run, there is nothing more frustrating, than pulling up short with an injury that requires you to stop the exercise you love and give your body time to repair and heal itself.Continue reading

If You Believe You Can You Will!

If You Believe You Can You Will!

Woman running on dirt road amongst trees.You can if you think you can!  I was running in the Nerang Forrest this morning.  It was quite early but already quite hot!  Although I was among the trees the air was humid & hot & the sun rays were filtering through the canopy!   There was no breeze & although the track was wide it was steep & very rough so the going was tough!  I had been running for about 15 mins & was struggling with the heat & the shear effort of getting traction on the rough surface!  I noticed I was not lifting my feet high enough on occasions & would stumble or slip on the uneven surface! Continue reading