My schedule and why it works. Linked below is my personal training schedule I use everyday and for the sake of everyone's betterment I would like to share what I do each day and why. This will be the basis of pretty much every quality running program out there!!! I base almost 100% of my training off the principals of a book by a physiologist and an American Olympic athletics coach named Jack Daniels. Daniels wrote the book "Daniels' Running Formula" which teaches a variety of different plans for various distances, various abilities and ways of calculating the correct pace for each workout. If you're interested in giving it a look over, Click Here! If you'd like me to make a post covering each different type of workout (Easy run, LSD, Threshold, Interval, and repetition) or anything else you may have a question about, Leave me a comment!🙂🚀 Hope this helped someone!!

Ill be honest, I've been running for a long time and it wasn't up until recently when I first invested into some really nice shoes. So its not to say that this is a necessity for your improvement in the sport by any means. How ever, it does have its benefits which may be nice to note, So I thought I'd share... Buying nice shoes: 1. It encourages you to actually put them to use! Its a simple but effective technique for helping stay on top of your game. Buy something mid-light weigh but durable and with good structure to it. I always make sure mine have good support around the heel but that's more of a preference. I've found that while Nikes and Adidas are wonderful gym shoes and trainers and people enjoy running in them because they're soft and comfy, Unless you go really high end and expensive they don't offer nearly enough support and they aren't as durable so you'll end up spending more in the long run. For the longest time I wore nothing other than a good pair of Asics from my local Sportchek and they did me fine. I prefer Hokas over anything else as a daily shoe. I wear a pair of Hoka Bondi 8s as my daily mileage shoe and a pair of ASICS GT1000 11 runners as my indoor/speed work shoe but I may be upgrading to something more lightweight and tailored to indoors. Both pairs are good shoes that hold up well for what I need them for and make me happy to put them on, especially when they were newer. 2. They help ward off injury In my experience and conversations with professionals in the athletic field I have found that a good pair of runners will only really last you approximately 500km each. This is important to note since a pair of shoes which are past their prime lose their ability to protect your feet and joints from the repetitive nature of running. Wearing shoes that don't offer enough support can cause soreness n other areas due to your bodies compensation of that lack of help. Notes; An alternative to buying lots of new shoes would be to simply work on extending the life of the shoes you already have. You can own multiple pairs of shoes, rotating through multiple pairs which distributes the stress you put them through evenly so they all last longer. Dry them out when they're wet since repeated water can damage some shoes and give them bad odor. Run on the proper surface for the pair of shoes youre wearing, trail shoes on dirt and gravel, Road running shoes on pavement, etc. Road shoes aren't built for the trail, and trail shoes wear out faster on rough concrete.

Recently I have come across many videos on YouTube, Instagram, Tiktok, and even Facebook all of this guy named Chris Williamson on a podcast with Alex Hormozi. Chris brings up this quote from a man named Diper Parmar, The President and CEO of System Level Solutions Inc. Chris is adherent to this quote, and for good reason. I apply this principal to every area of my live including school, work, but especially running. The only way you will ever have the chance of touching the magic is through the work you avoid. The stretches you DONT do, The cooldown jogs you DONT finish, the strength training that DOESNT get done. From my personal years of experience, There isn't one practice or run that you will ever skip that will be your down fall. It will be the slow accumulation of these things that will cause injuries and slow progress. What do you think? Is the magic in the work that is done? Or the work that isn't...

If you're a runner anything like me, you all too well know the feeling of boredom and fatigue when following the same routines and routes day after day. This is something I've fought against consistently throughout my running career so I figured I'd share my top 4 Best Tips and Tricks you can use to avoid burn outs! (Feel free to use take the tips unless you'd like to hear my personal explanation!) 1.Change your routes, Have someone pick you up My first tip would have to be to switch up your routes every once and a while, going to the same place at the same time every day is repetitive and were curious creatures by nature, So changing where you go can bring back that sense of curiosity and enthusiasm you have for running and what's going on around you. In addition to this, something I've started doing that has helped me tremendously with avoiding burn out is having someone pick me up at the end of my runs. This isn't an option of everyone but if it is for you, id consider it. This allows you to explore more of your town or city with the same amount of time for your runs as usual. 1. Invest in some good Headphones/Music! I've found that finding the perfect type of music for you can be the difference between a good and a bad run, especially on long runs. I don't recommend becoming dependent of music, However, a nice upbeat or cinematic playlist has made the difference for me somedays. Music can definitely be a tool for you and personally, I like to listen to NF. 2. Find a Running Buddy Finding a running buddy can be useful in a couple ways. It help make time pass by faster when you're able to have a conversation with someone and focus less on the run itself. Having someone there will also help keep Easy runs/Long runs at conversational pace. This will force you not too over exert yourself and truly work on your base building since if you're going too fast you wont be able to have that conversation. 3.Take the first kilometer slow Even as someone who on their off seasons is running 40-50kms a week with an easy pace of 4:30-5:00, I've found taking the first kilometer of your run helps me not only warm up for the run and get my body prepped more, But it also allows my mind to adjust into running mode. This is definitely a tip I would recommend for anyone new or who struggles with maintaining their pace the whole way, and might end up with a slow last kilometer than first kilometer.

Often times when I think back to the best times in my personal running career, I can usually match up all the times that I was doing great in all areas of my life with when I was doing great with my training. I was being a consistent as possible with myself and my running schedule. School was going well, Work was going well, and my training was going as smoothly as any athlete could ask for. I often asked myself why this was. Was it my life going well that made my running consistent and more fun? Or perhaps was it the consistency within my running schedule that was making me happier by default? I truely believe that it was the latter. Here’s why. When your body under goes any kind of physical exercise it both increases bloody flow, especially and most importantly to your brain, and produces more hormones and endorphins than usual which makes you feel good 🙂. (Endorphins help relieve pain, reduce stress and improve your sense of well-being) Essentially, when you run you’re effectively flushing your body of bad chemicals, improving brain function, and hacking your mood and sense of well-being all at the same time! For more information on this kind of thing and ways that you can improve your mental and physical health take a look at this link to runnersworld.com. They’ve got some great info! https://www.runnersworld.com/health-injuries/a20828824/4-ways-your-brain-suffers-when-you-stop-running/ I would love to hear your thoughts! How do you manage consistency? Or perhaps, lack there of?