When it comes to running these days nearly everyone has an ipod or mp3 player for inspiration via their favorite music playlist or for training instruction via podcasts. 

If you're a beginning runner looking for a gentle yet challenging and effective transition from sedentary to successful then the FREE Podcast 5k101 available at www.runningmatefitness.com is for you!  Although it is FREE it is invaluable and would be well worth your money if you had the choice to purchase it--Choosing it over any of the others available on the market in virtually the same category.

5k101   is an 8 week program that will ready anyone who is willing to put forth the full effort for a 5k run in 8 weeks.

When and if you decide you are ready for the next step...A 10k run...There is another terrific podcast that is available through Itunes called Personal Running Trainer .  Although Personal Running Trainer is not free it is very much worth the investment of both your money as well as your time!

Personal Running Trainer offers to ready the 5k runner for a 10k race in 8 weeks.  Like the 5k101 podcast, Personal Running Trainer's 8-week 10k program is very specific and takes the guess-work out of your training program; Telling you when to run, when to rest, how far to go, and how long it should take you to get there.  Makes it nice for those of us who lack the creativity and time to come up with a schedule on our own.

Another nice thing about PRT  program is that they also offer 10 weeks to half-marathon training and 12 weeks to a full marathon podcast as well...A one-stop-shop, if you will.

You can download the 5k101 FREE Podcast byCLICKING HERE!
You can download the PersonalRunningTrainer Podcast Program of your choice by CLICKING HERE!

The following Ten Tips for Running Success came directly from the website: www.personalrunningtrainer.com and I just found them very helpful.

presented by:

www.personalrunningtrainer.com

1. Train, don’t strain. That was told to me by a veteran marathoner with many 1st place finishes to his name. It’s turned out to be one of the best pieces of running advice I’ve ever heard. It means; push yourself, but listen to your body. Be patient and give yourself time to condition. You will be rewarded with runs that feel easier and are more enjoyable and you’ll notice faster times and overall better performance as a result.

2. Avoid the heat. It’s a killer. Fighting the heat robs your body of running energy and makes you loose water & electrolytes necessary for performance.

3. Don’t avoid hills. They are great training tools and mental challenges. It’s OK to slow down on an incline. Don’t make the mistake of leaning into a slope - stay upright.

4. Run tall. Your form can make you a more efficient runner. Avoid excessive side-to-side or up and down motion. Keep your back straight and head held high. Keep your eyes on the horizon - don’t watch the ground. Find the stride that’s most comfortable for you.

5. Stay fueled & hydrated. Make sure you’re drinking enough water or sports drink before, during and after your run. You don’t want to run on a full stomach, but you’ll have more energy if you eat something nutritious at least 30-45min. before a run.

6. If you’re hurt, stop running. I know it’s hard to stop in the middle of a training routine, but pain is your body’s way of telling you something’s not right. Seeking medical attention at the earliest sign of a problem is your best bet to get back to running as soon as possible. If you push your luck, you could end up being out for much longer, make the problem worse, or cause permanent damage.

7. Stretch. It improves flexibility and builds muscle strength and is a very important part of a training routine. Don’t skip it!

8. Don’t be a one-dimensional runner. In other words, cross-train. Runners who challenge their muscles with activities other than just running are stronger and faster. Cross-training also gives you a more well-rounded fitness for a healthier you. Examples of cross-training are weight lifting, swimming, and/or biking.

9. Set realistic goals. Set yourself up for success and make goals that are reasonably attainable. Once your start meeting your smaller goals, it will inspire and encourage you and you can set your sights even higher.

10. Enjoy it. Besides being great exercise, running is a great way to relieve stress, enjoy and explore the outdoors and to challenge yourself. Even if you can only run a few feet at a time, be thankful that your can run, that you’re alive and healthy enough to do that. Take pride in your progress as you complete each step!

Thanks for visiting my blog.  Please check back regularly for new articles with tips, techniques, and tools for your fitness success.  Until then please remember:  Make Today Count!

Lori V.
www.3n1fitness.com