Walk Magazine - Going Green in 2009!

(copied from Walk Magazine)

I've been hinting about changes coming to WALK! Magazine, but I haven't gone into much detail. Here are some of the exciting things going on.

WALK! Magazine is going green! We will begin publishing only electronically
beginning with the next issue. There are many benefits to publishing electronically.

Not only will we be saving trees, but delivery will no longer be delayed due to printers and the postal service! We have a lot of exciting ideas to take advantage of this new format and we will share those with you as they develop.

Second, WALK! will start publishing six times a year in 2009! I have wanted to take this step since our first year of publishing. To better accommodate this new bi-monthly production schedule, we are postponing the Winter issue, traditionally published in December, to January 2009 to make it the January/February issue. This change will cause a delay of only a couple of weeks, but will make the transition to a bi-monthly magazine much easier in the long run.

In this current economy, paper and postage costs are taking their toll on many
publishers -- even long-established magazines with large readerships are hurting! We had a lot of difficult decisions to make and finally decided it is better for our readers to keep publishing, even if it is strictly electronically.

I have to admit -- I'm pretty old school when it comes to publishing. I like paper --I like the feel of paper and I like the portability of taking a magazine or a book with me wherever I go.

But by going electronic, we are able to do some things we can't do otherwise -- like include links to other walking websites, build an online walking community or embed video into the magazine. Wouldn't it be great if, when Dave McGovern explains a new technique, we can see a video of him demonstrating that technique? Not all of those extras will take place immediately, but we are working on it. It will be a very exciting time for us!

For some people, going electronic will be a difficult transition. To make that transition a little easier, we are offering some great subscription deals. All current subscribers will be receiving that information soon. I sincerely hope you will give it a chance.

To see what an electronic edition is like, check out the Summer issue. Just click on the pdf cover to open it. The password is "walkingmag". (Future issues will have more features.)

Home Run 5k - Dublin, Ohio

The 2009 "HOME RUN" 5K Race will be held Saturday May 9 at 5 p.m. in Downtown Dublin. Coordinated by the Dublin Habitat for Humanity Partnership with key sponsors and specific race route soon the be announced, the run will feature a great Central Dublin course and offer participants and attendees a great run/walk and numerous activities, as well as an excellent package for all in the race.

Let's us know if you will be there.

Yes I will be there

Parents Looking for Events for your Kids?

If you are a parent and are looking for some quality events and activities for your children, look no further than KidsLinked

About Kidslinked

Our story of becoming busy parents should sound familiar to anyone who has tried to balance the demands of work, home and parenting. As a database developer, amateur tri-athlete, creator of online training plans for self-coached athletes and all around entrepreneur, KidsLinked.com founder, Greg Yoakam, saw the need to develop a company that provided parents with family management tools at their fingertips. This realization led to the creation of KidsLinked.com – a one-of-a-kind resource for parents and child-care givers to discover safe and fun learning opportunities for their children.

We invite you to explore KidsLinked.com and enjoy the many activities it provides and the time and energy it saves. KidsLinked.com connects kids to fun and learning while creating a lifetime of memories.

New Running Event Company Forms in Columbus

A new running event company has formed in Columbus Ohio. Second Sole Racing was found by Brian Ditty who has numerous years of event experience in Columbus having been an owner of Premier Races also located here in Columbus.

There have a few signature events such as Capital City Half Marathon and Columbus Marathon.

Checkout their site: Second Sole Racing

Watch the Dream Video & Help a Great Cause!

To celebrate the launch of the video—and encourage you to share it with friends—Brooks will donate five cents for every view of the video between November 13, 2008, and December 21, 2008. We'll be counting views at the official viewing sites: brooksrunning.com and YouTube.com. Once the views have been tallied, Brooks will donate up to a maximum of $25,000 to Fred Hutchinson Cancer Research Center, earmarked for the support of breast cancer research.

WATCH DREAM

Flying Feather Four Miler - Thanksgiving Day 2008

After some concern, the Flying Feather Four Miler was held in Dublin Ohio on Thanksgiving Day.

This years race drew almost 2,000 runners and walkers. The overall winner was Austin Schmidt of Columbus who won in 21 minutes and 7 seconds. The first female runner was Krista Seibert of Powell win in a very fast 25 minutes 3 seconds.

If you want to see the other race results and photos here is the link FLYING FEATHER FOUR MILER

Thanksgiving!!

This is probably the best time of the year for several reasons:

1. We get to see family and friends
2. We get a couple of days off of work to see family and friends
3. We get to eat some of our favorite dishes.

This is also the time of year that we get to add calories. The food is always good, but we can surely pack on the pounds unless we make a determined effort to exercise during these winter months. So how much should we exercise after our Thanksgiving meal? Well, that depends on how much we eat of course!!! For my classes that I teach I found this neat website that will allow you to determine how many walking steps you need to take based on the food you consume over Thanksgiving.

Now be warned......this is based on number of steps you need walk. If you are starting to run your calories burned will be higher so think about that as you take a look at the outcome. Click on Thanksgiving above to access the link.

Winter Schedule

Just because its fall going into winter, it does not mean we stop training. Speedy Sneakers will still be meeting at Glacier Ridge Metro Park each Saturday at 8:30 a.m.

We meet at the shelter house when you enter in from the north entrance of the park across from Glacier Ridge Elementary.

If you are interested in joining our club, stop by and check us out.

Speedy Sneakers Walking and Running Clubs for Women

RRCA 10km Trial Championship

The Ohio Valley Walkers and Runners Club has been awarded the RRCA Ohio 10k trial championship.

For more details visit their race website

Congratulations Speedy Sneakers

Congratulations to all members of Speedy Sneakers Walking and Running Clubs for Women who participated in the Columbus Marathon on Sunday. You guys did awesome and we are proud of you.

To view the results of all the races, follow this link. http://www.onlineraceresults.com/event/view_event.php?event_id=2918

Cool Weather Workouts!

The fall is finally here, with temperatures quickly cooling down making it more difficult to get out.

Here are a few tips to staying warm when the air is chilly:

1. Layer your clothing - layers are best because they can be removed once you start warming up from your exercise. Wear an outer jacket that acts as a windbreaker and that also keeps you warm in the initial stages of your workout.

2. Bring your hat and gloves - an individual loses heat through their head and hands so it is best to keep them covered until you are sufficiently warm!

3. Windchill factor - the cold temperatures plus the wind make the air temperature much cooler than it really is. Start your workout going into the wind and finish with the wind to your back.

4. Time change is coming up! - be safe when working out in the dark. Wear clothing that has reflective material on it so others can see you.

5. Get dry - once you are finished with your workout put some dry clothes on. Wet clothes will cool you down quickly.

Remember, exercise is a year round event so be careful, keep working out, and be healthy!

More on BPA by JAMA

A new report issued by The Journal of the American Medical Association has just been issued and it is a must read for anyone interested in the current happenings concerning BPA (Bisphenol A).

Click here for the report. Association of Urinary Bisphenol A Concentration With Medical Disorders and Laboratory Abnormalities in Adults

Speedy Sneakers Run at the Game Day 5k

With the early morning rain, it seemed that the race may be cancelled, but as the sun came up the weather changed and the race was a go.

Speedy Sneakers Walking and Running Club members came out and had a fun time running through Glacier Ridge Metro Park.

We were also entertained by "the coach" Wood Hayes impersonator.

Thanks to the organizers for an awesome time and to the worthy cause of the United Way of Union County in Ohio.

Best of luck next year.

The Prediction Competition

In conjunction with the RRCA National Run@Work Day on September 19, 2008, Good Bodies Personal Fitness & Wellness has put together a team competition that is fun and suitable for anyone regardless of age, gender, or level of fitness. Encourage two (2) co-workers, family members, or friends to join you and let’s get started!

It’s not the swiftest that wins it’s the most calculating. How does it work?

On September 18th, 19th, or 20th, you and your 2 teammates will be timed in either a;

* 1 mile run/walk on a treadmill
* 2 mile stride on an elliptical machine
* 3 mile ride on a stationary bike.

The time it takes to complete it is your STARTING PACE.

Four-weeks later. Run/walk 2 miles, stride 4 miles, or ride 6 miles and predict a time that has to be as good or a better pace per mile than your STARTING PACE.

Eight-weeks (in total) later. Run/walk 3 miles, stride 6 miles, or ride 9 miles and predict a time to finish in that has to be as good or a better pace per mile than your week 4 pace. The team whose predictions at week 4 and week 8 are closest is the WINNING team.

To make it fair, after you have established your STARTING PACE, in your weeks 4 and 8 assessments, the odometer/speedometer will be hidden so that you cannot adjust your pace to meet your predicated time.

The closest predicting team splits $600 (evenly)
The closest predicting individual wins $100

This is a competition that almost anyone can join because you do not have to be in good condition to start. It is important to start an exercise program, though, because improvements are required.

Entry Fee is $50 per person which entitles you to;

* The chance to win $600 with your team.
* A chance to win $100.
* A fitness consultation after your initial timing.
* Corporate discount rates to Good Bodies Fitness.
* A 16-week membership to Speedy Sneakers Walking and Running Club for Women.
* A membership to the Columbus Running Company training group.
* 10% discount coupon to the Columbus Running Company.
* Tips on how to lose weight.
* Weekly email support from Good Bodies. Each email will include exercise, nutrition, and motivational information.

Here’s how it works – Team A records initial run/walking times of 5:08, 11:16, and 8:22. That is their STARTING PACE. In week 4 they respectively PREDICT TIMES for 2 miles of 10:16, 21:00, and 16:00. They record times of 10:40, 21:30, and 15:55. What is their score? Since runner 1 ran a slower pace (it needed to be 5:08/mile pace or better and he ran a 5:20/mile pace) than what is acceptable, his difference of 24 seconds is doubled to 48. The other 2 runners ran at acceptable paces. So the combined difference is 48 + 30 + 5 = 83. The week 4 score is added to the score from week 8 to determine a team’s final score.

Contest Parameters

There is no obligation to become a member or workout at Good Bodies. There are no hidden or additional costs (the $50 entry fee is the only cost).

Friends and Family members are welcome to enter the competition!

Competitors will receive a packet of information when they record their STARTING PACE. It will include health and exercise information that will help them get off on the right foot.

Contestants will receive weekly support via email that will include the Good Bodies Healthy Habit tips, exercise tips, encouragement, inspiration, and contestant highlights.

You will be timed at Good Bodies but we can arrange to record times at your place of business if suitable exercise equipment is available. Teams do not have to use the same exercise modality.

Dates of timing are;
* September 18th, 19th, and 20th.
* October 16th, 17th, and 18th.
* November 13th, 14th, 15th.
* Winners will be announced on November 17th.

Good Bodies will be opened from;
* 6 am to 10 pm Thurs. – Fri.
* 6 am to 5 pm Sat.
* If there are appointment times available, you can sign-up through the 20th.

Good Bodies accepts cash, check, VISA, MC, AMEX, and Discover.
To learn more about Good Bodies, go to http://www.goodbodiesfitness.com/ See Map

Contact Matt Maglicic at (614) 889-2282

The First Women's Olympic Marathon

Joan Benoit - Read More
Grete Waitz - Read More

Dublin Recreation Center Closed - Workout Alternatives

With the Dublin Recreation Center closed for their annual cleaning many people will be wondering what to do for the week of the closing.

There are a number of alternatives.

1. Workout outside by either walking, running or biking. If you are a lady walker or runner, Speedy Sneakers works out twice each week at Glacier Ridge Metro Park.

2. Swim in one of the outside pools.

3. Temporarily join another fitness facility. Lifetime Fitness is offering a free 7-day membership.

With the Rec Center closing, and the great weather we are having this is a wonderful opportunity to try something else.

VitaBrownies Featured on Good Morning America

We are proud to announce that we were recently featured on ABC's Good Morning America because our delicious 100 calorie VitaBrownie was listed by Women's Health Magazine as one of the 125 best packaged foods for women!




According to Lisa Drayer, R.D., contributor to Women's Health Magazine, "It definitely is delicious and it's another guilty pleasure that's good for you, too. VitaBrownie is not the typical brownie at all -- it's healthy. Plus it's fortified with vitamins."

Just For Fun

Where have you been?

http://bighugelabs.com/flickr/map.php

I have visited all these States and hope to visit all one day. Where have you been, or want to go?

Facts about PET

As a follow-up to our blog on BPA last week, additional information has been coming in from other sources wanting to weigh in on the debate.

I was emailed this website a few days ago and I think it is worth reading.

Core Training For Walkers and Runners

You always hear that training your core is essential to running and walking faster and stronger. So which muscles do you have to work on and what are a few simple exercises to get you started?

Though core training can never be considered easy or simple, getting started is half the battle. In this short video you will see that core training does not have to be as strenuous as some think they should be.

Constantina Tomescu-Dita of Romania Wins Olympic Gold

On Sunday morning at the Beijing Olympics in China, Constantina Tomescu-Dita of Romania won the women's marathon to take gold in 2 hours 26 and 44 seconds. She was followed by Kenya's Catherine Ndereba with bronze going to China's home town favoriate Zhou Chunxiu.

World record holder Paula Radcliffe after having been injured for most of the time in preparation for the race finished in 23rd place. The world record holder, and winner of two New York Marathon has not won a medal at the Olympics and with the London Games in four years time may certainly have one last chance.

Bisphenol A (BPA) - update FDA "It's Safe"

Just a few days ago, we wrote a short story about the controversy surrounding the use of the chemical Bisphenol A (BPA) in a variety of plastic products, such as water bottles used by athletes, baby bottles, electronics and many other household products.

The Associated Press just sent an update that the FDA says, "trace amounts of BPA are safe for adults and babies."

You can read the report on MSNBC.com

Working Out - Use Common Sense

Have you ever thought about how confusing magazines make working out. For ever magazine you see on the sales rack, there must be ten to twenty different pieces of advice and that's only for this month alone. Next month they end up having another ten.

Well how about some common sense. Read the latest article post on www.SpeedySneakers.com, "Working Out Requires Common Sense."

After you have read the article, why not snub the magazines and enjoy a treat then go out and walk or run 3 miles.

New Article Post - Bisphenol A (BPA) – Myth or Not?

Over the course of the last few months, many news stories have been written by online bloggers, newspaper and magazine reporters concerning Bisphenol A commonly abbreviated as BPA and its possible negative effects on the body through continued and long-term use. The concern was such that many notable retailers including Wal-Mart pulled some products off their shelves which contained BPA.

Read the full article

The Guilt of Rest

Walkers and runners who are committed to an organized and consistent exercise routine seldom like to take rest or recovery days. We feel that rest will inhibit our training, making us unfit almost immediately. We feel guilty if we take two days off to rest. I like to call this the "the guilt of rest."

We feel guilty as if we have cheated our bodies of something essential. This is so untrue and we should not think or feel this way. In fact, we really need to think about taking rest every week. Perhaps up to 2-3 days off per week wouldn't do us any harm at all.

If you are one of those who prefers not to take a lot of rest days during the week and you feel that taking time off will hurt you physically, then mentally you need to play a game of rest. This is how the rest game goes.

Day 1
You will exercise in the morning on the day 1, then do nothing in the evening.

Day 2
On day 2 you will do nothing in the morning, but will workout in the evening.

So now you have trained on day 1 and day 2. By playing this game, mentally you feel like you took no rest days as you worked out on both days, but physically your body has rested for up to 36 hours which included one nights sleep which is essential for recovery.

Try this game and let us know what you think.

By Speedy Sneakers Walking and Running Clubs for Women

Game Day 5k - September 13, 2008

Don't forget to signup for the Game Day 5km on September 13 at Glacier Ridge Metro Park.

There will be a drawing for Ohio State Football tickets, post race breakfast catered by Der Dutchman and lots of fun and entertianment.

Use this link to register today.

http://www.unitedwayofunioncounty.org/gameday5k.htm

Glory Days

A friend of mine shared this link to another blog, which I thought was a great little article. Here is an excerpt of the blog, called Glory Days, read and enjoy.

I was never an athlete. Not in elementary school. Not in middle school, and certainly not in high school where I actually earned my only “D”—in gym class. And when I say “earned,” I mean earned. I mean, you really have to work hard to get a “D” in gym. It’s not like any idiot can do it. I fondly recall skipping out on gym to do fun stuff like drive with my other hip friends to McDonald’s in my little fluorescent orange austin america to flip french fries on the hood and watch the birds gobble them up.
Does it get any better than that?

Guest Speaker - Dr. Patricia Stafford

Our Guest speaker this week was Dr. Patricia Stafford founder of Womens Imaging and Wellness.

Dr. Stafford gave a great presentation on Women's Bone Health. Please look for presentation materials to be posted on the club website http://www.speedysneakers.com/

I think what I took away from the presentation is that we should all be thinking about our bone health especially women who could face osteporosis in the future. Some remedial actions, include taking supplements and excercising. It really also wouldn't hurt to get a bone density scan.

Another little tidbit about Dr. Stafford is that not only does she practice good halth in her profession but she also practices it in her own life. Dr. Stafford is an avid runner and just this year ran in the Boston Marathon - way to go.

Thanks Dr. Stafford and good luck for Boston in 2009.

Speedy Sneakers Walking and Running Clubs for Women

Run 4 Kids 5k Marysville Ohio

Speedy Sneakers members ran in the Run-4-Kids 5k in Marysville, Ohio. What a beautiful day it was to run as you can see from some of the pictures.

I think everyone had a great time and we some good running. This was the first race we have been to as a group since the Komen Race for a Cure 5k in Columbus and so it was fun to get the ladies back together to run in a fast 5k race.

This was also a good time for everyone to support some of our Marysville members who are always coming down to Columbus to run races.

Thanks to everyone who showed up.

Speedy Sneakers Womens Walking and Running Club

www.SpeedySneakers.com

Women's Walking and Running Club Coach/Coordinator

Have you ever wanted to meet new people in your neighborhood while getting fit and healthy at the same time.

Now you can by being a coach/coordinator of a Speedy Sneakers Walking and Running Club for Women.

If you are interested in starting a club, then let us know of your interest. We are looking for people who have enthusiasm and a smile and not necessary any experience as a coach.

For more detail see our website: Speedy Sneakers

USATF Stretch Study

USATF is conducting a study to determine the effect of pre-run stretching on running injuries. The purpose of the study is to determine specifically if pre-run stretching of the three major leg muscle groups is beneficial for overall injury prevention or reduction. The study is not examining in-run or post-run stretching.

For more info visit USATF

CHA Animal Shelter's 18th Annual Dog Jog & Health Fair-5K Run & 1 Mile Walk

Saturday, August 23rd, 2008, Nationwide Arena, Columbus, OH. Registration begins at 8:30 a.m. Race begins at 9:30 a.m. Registration fee: $25-benefits CHA animals! Dogs welcome! There will be awards for top race finishers & top fundraisers. Or, come out for the health fair following the race, free of charge. Vendors, music, games, information sessions, raffles, food and more! Stay tuned to www.CHADogJog.com or contact Stacia@CHAAnimalShelter.org for more information.
Citizens for Humane Action (CHA) Animal Shelter, Inc., is a non-profit organization dedicated to finding permanent homes for abandoned cats and dogs in central Ohio.

An Awesome Day to Run in Dublin Ohio

Today, our group met and ran the Muirfield 5km race in Dublin Ohio and what an awesome day it was.

Clear blue skies and just a little chill in the morning air, which warmed up nicely as the day went on.

I think everyone will admit this is a fun family event and one which we will go to for many years to come.

Great job ladies.

Speedy Sneakers – Columbus Dispatch April 24

Speedy Sneakers Walking and Running Clubs for Women makes the news as part of the Columbus Dispatch HealthSource Magazine article.

Happy walking and running

You can read the full article on our website Speedy Sneakers

Keeping Perspective of Your Goals and family

Regardless of whether you are an elite athlete or a recreational walker or runner, keeping perspective about your personal health and fitness goals is essential.

How many athletes have you known, or heard about in the media who have sold the farm to achieve their goals? Many athletes have put off their careers, family, and life in general all to “make it.” The problem is that these moments of glory and fame, if they come, are fleeting. In the years to come, as the talent, motivation and opportunity are gone; nobody will remember what you did. Perhaps having had some perspective would have been better. Work on the career, have a family and then try to “make it.”

So for the recreational athlete, be careful about lofty goals, keep perspective on what makes you happy at home. Your family, friends, children, the dog. Have goals, but keep them attainable. Keep them within reason and have a ton of fun along the way.

Happy walking and running

Speedy Sneakers Welcomes a New Partnership with atalanta athletic Wear

Speedy Sneakers Walking and Running Clubs for Women is pleased to announce a new partnership with atalanta athletic wear.

The goddess of travel and adventure, Atalanta was a legend for her athletic prowess, as well as her courage and willingness to stand up for her personal values. Sought after by many, she preferred first to see the world and ran like the wind in an effort to earn this right. By offering top quality workout apparel that is both fashionable and functional, we hope women of the 21st century can find inspiration in her grace and courage.

http://www.skirtgoddess.com/
girl tested. runner approved.

Run or Walk Safely

Whether walking or running, consideration should be given to the aspect of safety. A recent trend we see on the roads today is the use of Mp3 players or iPods as they are commonly known. These devices have pre-recorded songs that have been loaded on by their owners. I think these devices are absolutely awesome; however I also consider them to be extremely dangerous to every walker or runner who uses them during training and racing.

All of the major organizations of running and triathlon have banned the use of these devices at their races, simply because they are a danger to the athlete.

How are these devices dangerous? Simple, you have to hear to be alert. If you walking or running and cannot hear you put yourself in a lot of danger. Think about it, when you are training you are sharing the road with cars, motorbikes and trucks which are going very fast. If you are not able to hear or are not paying attention you could be hit.

Even if you are running on bike paths, you have to be cautious. Cyclists of all ages are using the paths and a simple mistake can result in injury.

If you are a person who uses an iPod then I ask you to begin practicing to not use this device. I know it’ll be hard, but try and keep it home so that you can be sure to be safe.

Taking your heart rate

On our previous posts we talked about training in your heart rate zone. So perhaps the next question would be what is the best way to take your heart rate? There are several options:

1. You can take you pulse on your wrist, also referred to as your radial pulse. To do this use your index finger and feel for you pulse on the thumb side of your opposite wrist.

2. You can take your pulse on your neck, also referred to as your carotid pulse. To do this find your adam's apple and slide your fingers over to the left or right. You should be able to feel your heart beating.

3. You can purchase a heart rate monitor. Heart rate monitors can range in price but are quite easy to use and a great tool for closely monitoring your heart rate as you work out.

So now you have found your pulse, what next? In order to determine your heart rate you need to count how many times your heart beats in one minute. It is best to have a watch with a second hand to do this. You can take your heart rate for a full minute or you can take it for 15 seconds and multiple it by four. If you are using a heart rate monitor you do not have to do any calculations as it gives you your heart rate real time.

Injury Prevention

As older walkers and runners, injury prevention becomes of paramount importance. Why? Since we do not heal as well as our younger counterparts, coming back from an injury takes longer causing us to have to make the slow progression to full recovery just that bit longer. This can be a frustrating process that calls for patience.

So what do you need to keep in mind to try an avoid injuries? Since we are all different, and the situations we place ourselves in can cause an injury in one of us, while the other remains injury free.

I think the best thing to keep in mind is a few commonly known tips.

1. Always warm-up well before a workout.
2. Always cool down thoroughly after a workout.
3. Keep a good balance between hard, moderate and easy workouts.
4. Rotate worn equipment. If your shoes have done the miles, change them out. A good rule of thumb is to have two pairs and rotate them each day.
5. Take a rest once in a while; it will do the body a lot of good.

Product Review – Vitamin Water

I am not big on fads at all. Any type of fad or even new technology sometimes takes awhile for me to get on board.

It’s really bad, I just recently got a digital camera, do not have a MP3 player, do not have a GPS watch like a Garmin and definitely do not own an iPhone.

Just like technology fads. Fads are all over, and it either ends when some other new fad comes along or it becomes part of our culture and way of life. So how about this Vitamin Water thing that is being marketed? Will it be a fad and fade or will it last and become as useful as Gatorade? Who knows, only time will tell?

I will let you know I recently tried out some Vitamin Water. The power-c dragon fruit with c+ taurine. Dragon fruit is mostly comprised of the B vitamins, which I have always been a big fan of for instant energy. There is also a really healthy dose of vitamin C, though it’s the ascorbic acid type which is not as good as if they had used Rose Hip which is more natural. Perhaps they cannot preserve it in a liquid, or it is just too expensive.

The downside to some of the ingredients is that is does contain 13 grams of sugar, not as much as a Coke or Pepsi, but more than a diet drink. So be cautious, do not drink too many of these things, unless you are training for the Ironman.

Overall, it was definitely tasty, and I definitely felt like I did get a bounce from it. I would say from time to time, give it a try, but my opinion, over time this too will be a fad.

What do you think?

Get more information on the other flavors of Vitamin Water

Rx Running Shoes

Generally when taking care of your health, you will visit a doctor to diagnose a health issue. On some occasions as we get older, we visit our doctors for routine medical checkups. Why do we visit the doctor? Why not just go to the drug store and pick out a few drugs and take them? Wouldn’t it save us time to just go online and research our medical issue and then proceed to fix it?

Of course not, this would be ludicrous. In most instances we would probably do more harm than good?

If this is true, why then do we buy our walking and running shoes without first consulting with a professional? How many of us, visit the nearby big box retailer to get the great deal on the newest Nikes? I suppose we have to assume that we do not take our feet and legs as seriously as we do our other body parts.

I think we can agree, for the most part, we are all made just a little different from the next person. Therefore, we all may need a little help in finding a shoe that fits our height, weight, style of walking or running and distance we walk or run. A professional running store employee should be able to help us find the shoe that fits our bodies.

The benefit of having the right shoes is that we will be able to prevent some injuries that probably could have been caused by buying the wrong type of shoe. Look at it as a prescription for running shoes.

Flexibility is Important

Once you begin your run/walk program you will want to maintain your flexibility. One of the best ways to do this is to stretch before and after your exercise session.

Warming up the muscle is key to getting a good stretch. Think of your muscles as elastic bands...well if you put an elastic band in the refrigerator it will not stretch well, however warm it up and it has a more elastic property. Just like that elastic band, warming up the muscle and getting some blood flow through it will help improve the flexibility of that muscle.

When you stretch you should stretch to a position of mild discomfort and then hold that position for 10-30 seconds. This should be repeated on each muscle three to four times. Also while stretching do not hold your breathe, breathe as normally as possible.

Good news, flexibility can be improved in as little a time as two sessions per week!

Registration Opens - Dublin Speedy Sneakers Training Program

Press Release

Registration for spring 2008 Speedy Sneakers Training Programs and Walk/Run Club.

If you are new to walking or running, want to get healthy and fit for summer, but have never, seldom or occassionaly kept your self in shape then this is the program for you.

Speedy Sneakers training program coaches will customize a personal walking and/or running program for you. They will motivate, encourage and support you in your pursuit of your fitness goals.

There will be three categories to register.

1. Regular Registration (Ages 17-64)

2. Ages 16 and under will be free

3. Ages 65 and older will be free

For more details visit the Dublin Ohio Speedy Sneakers

Keep Your Running Shoes Healthy

Do you keep track of how many miles you run or walk in the shoes you currently own? Do you change shoes when they fall off your feet? Do you walk around in your shoes, even if you are not running?

These are three great questions in regarding shoe health. The answers to them should be as follows;

Do you keep track of how many miles you run or walk in the shoes you currently own?
I hope the answer to this is “Yes”. Why is this important? Just like you have an expected life span, your shoes have an expected life span. By logging how many miles you put on your shoes, you will know when it is time to get another. Do not fall in love with your shoes, when its time to depart, keep them out of the rotation. Besides, you can use them to grocery shop, kind of like retirement for your shoes.

Do you only change shoes when they fall off your feet?
The right answer to this is “No”. You should change shoes ever few hundred to thousand miles, depending on the manufacturer’s recommendation. A great resource for this will be your local running store employee. They should know this information if they worth anything. You should also be able to research this information through the running shoe company website.

Do you walk around in your shoes, even if you are not running?
I hope you answer “No” to this question. Use your running shoes to run in, use other shoes which have reached retirement age for walking around. This way you get to keep your shoes longer and they will probably remain cleaner and fresher for an extended period of time.

Buddy Up with Friends

Some of my most fondness memories of the hard training sessions I have done over the years were the times I spent with my friends who slogged and toiled with me. Each drop of sweat was truly shared as we “hung tough” together. If there ever is a place to build friendships it was there on the track, trails and parks where we worked our tails off. We were in it together, we succeeded and failed together.

I am a firm believer that regardless of your current fitness level, whether a world class athlete or recreational athlete you can benefit from “budding” up with some of your friends to workout together. Together you can motivate and encourage each other to strong workout performances.

The key is to find workout friends who are of similar strength. However, if your fitness levels vary greatly, you can still tailor the workout to benefit all.

Let us say we have Group A, they can run a mile in 10 minutes, and Group B, can run a mile in 13 minutes while Group C can run a mile in 15 minutes. Your workout calls for running 5 x 800 meters in 6 minutes.

Group C will leave first, one minute later Group B will leave, with Group A leaving one minute behind Group B and two minutes behind Group c. You stagger the starting times so that all groups should finish together.

Good luck with your training and finding friends to workout with.

Benefits of Cross-Training

Cross training, what is it and what can it do for you? Regardless of whether you are a competitive or a recreational athlete, cross training can be of great benefit to your overall fitness.

Cross training is performing “other” exercise routines which are not normally part of your primary program. Many people choose to use lighter exercises for cross training. For instance, if you are a walker or runner you may want to try swimming or cycling which have a lighter impact on the body.

Cross training allows you to work on different parts of the body that you may not have in your primary exercise. As a walker or runner, your arms may never see any exercise, but if you were to cross train by swimming or lifting weights you will engage those muscle groups into your program.

Cross training will help you avoid injuries by reducing the amount of work load you will place on one set of muscles. Through repeated action your muscles, bones and tendons could become overused. By cross training you will use different parts of your body thereby shifting the workloads around your body.

As a walker or runner here are some cross training exercises you should consider. Swimming, aerobics, weight lifting, rope jumping, stretching and cycling.

Commitment - Setting Your Goals

Whenever you start on an exercise program, the key aspect is to remain committed. Lack of commitment spells failure; there is no way to achieve personal fitness goals without being committed to them in the first place.

So what does commitment mean to you?

Firstly, commitment should be a goal. As you have probably read in other postings on this blog I firmly believe that you should write down all your goals, and the commitment is one of them.

Here is how you write down your goal. “I will remain committed to the goal of walking or running a 5km race on November 1, 2008 by walking or running four times each week for 20 to 30 minutes over the course of the next 5 months”

Your goal is very clear and specific. You know what the goal is, how much you need to workout and what the deadline will be, the race.

So, as you place your race schedule or workout schedule for 2008, try writing down your goals and especially focus on the goal of being committed.

Long Slow Distance (LSD)

Yesterday we spoke of the need to vary your training up to increase your speed. To get to the speed you want to achieve, you will need to get some long slow distance runs or walks under your belt in order to build a solid base which will ensure that you will be able to maintain the speed that you will gain from that particular type of training.

So what does the slow distance do for you? As mentioned, once you get to the speed training and have attained a good speed level, you will be able to hold onto that speed throughout the season. If you do not get your long work in, and then work on your speed, you will get the speed but it will not last as long as you would hope.

Here is an example of how to balance distance and speed into your training.

Week 1 – 100% LSD – 0% speed
Week 2 – 100% LSD – 0% speed
Week 3 – 90 % LSD – 10 % speed
Week 4 – 90% LSD - 10 % speed
Week 5 – 85% LSD – 15% speed
Week 6 – 80% LSD – 20% speed
Week 7 – 70% LSD – 30% speed
Week 8 – 60 % LSD – 40% speed
Week 9 – 100 % LSD – 0% speed
Week 10 – 50% LSD – 50% speed
Week 11 – 30 % LSD – 70% speed
Week 12 – 100% LSD – 0 % speed
Week 13 – Race

Play around with some long distance and speed combinations until you find something that you feel comfortable with. Remember you have to be able to recover from your hard speed efforts.

Exercise and sleep

Most of us think that exercise and sleep have nothing to do with each other. On the contrary, although sleep is the opposite of exercise it plays a vital role in improving your health. In fact if you are sleep deprived you will more than likely experience changes in some of the dimensions of health.

So what does this have to do with exercise? People who exercise tend to have better sleeping habits, better sleeping habits result in improved health!

Try increasing your intensity of exercise as you progress in your program. As your intensity increases you will find you will sleep better. With that said, try not to exercise right before you go to bed because the acute effects of exercise will actually keep you awake.

Exercise well = sleep well

Happy dreaming!

Increase your Speed

If you have ever trained for awhile and found yourself in a rut, where no matter how hard you train it just seemed that you could not go any faster. What is the problem?

The problem may be you are training like a tortoise and wanting to run like the hare. Here are some tips for increasing your speed.

Run Intervals
Warm-up by jogging for 5 minutes slowly, then sprint for 30 seconds, jog 1 minute, sprint for 30 seconds, and jog another minute. The intensity and length of the intervals will depend on how fit you are. For starters try just a few repetitions, increasing them as you get fitter and stronger.

Run Hills
Warm-up for 5 minutes, find a small hill, run hard up the hill, and jog down. Repeat this until your heart rate is above 120 beats per minute, then jog back home slowly.

Run Strides
Warm-up for 5 minutes, find a smooth and flat piece of road, bike path, country road or grass field that is approximately 100 meters in length. Run the 100 meters fast, but in control. Think of yourself as an Olympic sprinter, smooth, strong and powerful.

Make sure that you are well rested to perform these “sprint” drills, incorporate some slow, long distance running, walking or jogging between these workouts to ensure adequate recovery.

by SpeedySneakers.com a Walking and Running Club for women.
Dedicated to promoting health and fitness through walking and running programs.

The Most Important Season

The most important time of the year to train and get ready for summer is in the winter months. This is the time to build your base from where you will springboard your summer workouts and racing season.

The base is that block of time, which can be as long as 12-weeks, where you will slowly and methodically build your strength through some long slow distance walks or runs. It is also the time to get into the weight room for anywhere between 2-3 times each week.

Missing or not taking advantage of the winter months will definitely cause you to start way behind any of your friends that committed themselves to a winter training program. I realize that when it is cold, it can be difficult to become motivated to get out there, or even run on a treadmill, but it has to be done in order to achieve your goals.

If you cannot be self-motivated, set small goals for yourself to get through the 12-weeks that you should commit to a winter program. Divide the 12 weeks into four quarters of three weeks each. After each three weeks, give yourself a reward such as a day off, or a longer sleep in on a regular workout day. At the end of the 12 weeks, treat yourself to a great tasting meal; forget the fat and carbs just do it. You will not loose anything by indulging after working out for so long.

It is now January if you have not started on your program; you are now looking at completing your winter program around April. The window is still open to get committed, so get out there today and make it happen.

Pack Away the Excuses

If you have forever contemplated getting started in a regular workout routine, but find yourself making excuses, now is the time to pack away Ms. Excuse.

Some people refer to excuses as “rationalization”, for most others they are just simply “excuses”. We are all human, we use rationalization all the time to fit our lifestyles, our moods and emotions. If we are feeling down, we may rationalize that having a sugary coke and piece of chocolate cake will help us feel better. Chances are it will probably make you feel worse.

Since rationalization is all in the mind and not anything physical, you should try to trick your mind to avoid falling into the rationalization trap.

Here are some tips to move beyond a state of rationalizing for the negative and into a stronger more positive state.

Determine to make a change. Tell your mind you are now ready to become healthy and fit.

Write down your intended goal. Make it specific, and measurable. “I will run a 5 mile road race on April 20 of this year”.

Tell others about your goal. Let others know what your goal is so that they can ask you about it and thereby force you into achieving your goal.

Setout a plan to achieve your goal. Write down specific steps you will need to take in order to reach the goal. If needed, solicit help from a coach.

Have fun. Always, have fun getting to your goal. If you goal is not fun then you probably have set the wrong goal.

For the benefit of all the readers of the Speedy Sneakers Blog, let us all know how you overcame the nuisance of making excuses and how you achieved your goals.

Three Times for 20-Minutes

If you are trying to get started in a fitness routine a good starting point may be to start out by walking, jogging or running for 20-minutes three times a week. If you are like me, I have often sat around and watched as 20-minutes just flew by and thought to myself, wow, I could have finished a quick workout. It is absolutely amazing how fast 20-minutes can just melt away when you are doing nothing. Not to mention if it is 5:30 a.m. and you are trying to squeeze every last minute out of your sleep.

So what to do to get those 20-minutes out of the day. First, make a contract with yourself. Write it down if need be. Get a friend to workout with you. If you have kids that are old enough to exercise, get them to go with you. If you have a husband who does not want to exercise, but will ride his bike alongside, get him to do it.

Decide whether you are a morning or an evening person. If you prefer getting up early, then get started on your workout. If you an evening person, delay that workout until the evening. Make it easier on yourself. Workout when your body and mind are ready.

Lastly, keep a dairy or a logbook of your workouts. This will help keep you motivated and on track.

Exercise intensity

So you started your exercise program. How do you know if what you are doing is sufficient enough to bring about cardiovascular improvements? One way that you can gauge your effort is by examining your intensity level.

Intensity is how much effort you put into your exercise. According to the American College of Sports Medicine (ACSM) your intensity level should be between 60% and 90% of your maximum heart rate. This level of intensity is often referred to as your target heart rate (THR) zone. In order to find this level here are few simple calculations:

Predicted Maximal Heart rate (PMHR) = 220 - age
60% = PMHR X .60
90% = PMHR X .90

For instance, a 45 year female's THR zone would be
PMHR: 220 - 45 = 175
60%: 175 x .60 = 105
90%: 175 x .90 = 158

Therefore this individual should be exercising at a level that elevates her heart rate between 105 and 158.

Starting a Workout Program

Many millions of people have great difficulty starting a walking or running program to fulfill a personal fitness goal. Why? It’s simply too hard to start off. Once started, it becomes easy and manageable, but it’s just that start that is so difficult.

Here is a seven day workout plan that I think you will like, and it will definitely get you started. All sessions should be done as you feel.

Day 1 – Walk 15 minutes
Day 2 – Walk 10 minutes, run 5 minutes
Day 3 – Walk 8 minutes, run 5 minutes, and walk 2 minutes
Day 4 – Walk 5 minutes, run 5 minutes, and walk 5 minutes
Day 5 – Walk 2 minutes, run 8 minutes, and walk 5 minutes
Day 6 – Rest
Day 7 – Run 5 minutes, walk 5 minutes, run 5 minutes

This program allows you to ease into a program, by making it easy and simple to follow. The walking part should be seen as a recovery from your run. Running is where you will receive the most benefit. If you want to receive the same benefit as running, you will need to increase the amount of walking you do.

Try this out, and let me know how your program progresses. Best of luck.

This blog was contributed by Speedy Sneakers Walking and Running Clubs for women. Speedy Sneakers is committed to promoting women’s health and fitness through walking and running programs

The Right Diet

Over the years I have seen many new; great and wonderful diets come and go. I have always sat back and wondered why people get involved in diets such as the Atkins Diet, the Grape Fruit Diet, or a Soup Diet. In my mind, dieting borders on being dangerous and definitely counterproductive.

I believe that you should eat a wholesome diet of meat, fish, breads, fruit and vegetables. Sometimes this means eating some fatty acids, such as Omega-3 which is found in food such as salmon. Omega-3 is a good fat, and should not be taken out of your diet unless there is some medical reason to avoiding it.

You should also include complex carbohydrates into your diet. These are found in vegetables, nuts, seeds and grain. Complex carbohydrates are made up of chains of single sugar molecules. The long chains of sugar molecules are called starches and branched complex carbohydrates are called cellulose. Starches are fairly easy to digest, however your body does not digest cellulose, which is an important component of dietary fiber.

In conclusion, the right diet may not even be a diet. The right diet is a diet of foods that contain all the major food groups, in moderation. So, if you are considering going on a diet, speak to your doctor about the consequences of restricting your body from eating many of the great and wonderful foods that already exist and try to get onto the right diet.


This blog was contributed by Speedy Sneakers Walking and Running Clubs for women. Speedy Sneakers is committed to promoting women’s health and fitness through walking and running programs

Should I see my doctor before starting an exercise program?

This is a common question asked by many who have not exercised in quite some time. Most people do not even start an exercise program because they do not want to deal with the hassle and expense involved in seeing their physician. Well there is good news to this blog.....

The Surgeon General has said that most people can safely engage in exercise if they start slowly and work their way into their exercise program. Furthermore, as you start your exercise program begin with something you know you can handle and work you way into more and more exercise. I suggest following Peter's recommendation on starting your exercise program.

You can also use the following questionnaire to determine if you need to see your physician. http://uwfitness.uwaterloo.ca/PDF/par-q.pdf The PAR-Q is used by many fitness professionals who want to assess their clients current health. Answer the questions truthfully so that you can be on your way to a healthier life!

Exercise Consistently

I often preach to athletes who are starting out in an exercise program of the need to be consistent in their dedication and approach.

How many times have you started, stopped, started, stopped, and then again started on a program only to become frustrated and upset that you have not reached your fitness goal. Consistency will help you get there.

Plan your program to be consistent. If in the beginning you can only workout two times each week, then workout just two times each week, but maintain the consistency. When you start missing individual workouts, it becomes easier to begin missing weekly workouts which then leads to monthly workouts, soon you are not exercising anymore and you have reverted back to your old self.

If you need to, follow this plan.

Week 1 – Workout once per week
Week 2 – Workout twice per week
Week 3 – Workout three times per week
Week 4 – Workout four times per week
Week 5 – Maintain

This program should help you ease into a consistent workout pattern.



This blog was contributed by Speedy Sneakers Walking and Running Clubs for women. Speedy Sneakers is committed to promoting women’s health and fitness through walking and running programs.

Cold Weather Workout Tips

Just because it is cold outside does not mean we have to stop working out. In the colder states we need to be a little more creative to get through the dark cold months.

Here are five workout tips you can try this winter.

1. Mall Walking. Early morning, or later in the evening on weekdays are great for getting a warm walk in. If you are not running around at 4:00 minutes/mile pace, mall security will not mind you walking.

2. Cross Train. Winter provides the perfect opportunity to do some additional cross training at your local gym, such as lifting weights and swimming. Both provide the opportunity to workout different muscles groups that you may not have done while walking or running in the summer.

3. Jump Rope. Get a jump rope from your local fitness store, they are inexpensive and provide a solid workout. Jump rope for 5 minutes to start and you will feel like you had just run 5 miles!

4. Indoor Cycling. If you have an indoor bike, use it. So many people have indoor equipment do not use it. This is a waste, as time passes the machine will breakdown and ultimately become useless. Try cycling for 30-minutes.

5. Core Conditioning. Wake up each morning and workout your various abdominal muscles. Core conditioning is essential for maintaining torso strength for walking and running.

As always in cold weather, maintain adequate hydration, dress in layers.

Stretching is Key

Whether you are a walker or runner of any type, stretching is an essential yet often overlooked part of the training workout. Simply just stretching may not be enough if it is not done correctly.

For every workout there are two parts to stretching, the pre-workout and post-workout stretch.

The pre-workout stretch gets the muscles ready for the workout by allowing blood to flow into the muscles and the increasing flexibility of the muscles which will be used during the activity. This allows you to get into the workout quicker.

The post-workout stretch will help move out of the muscles any lactic acid that will have accumulated in the muscles during the workout. This will allow for a quicker recovery and alleviate some of the soreness that you could experience from the exertion placed on the muscles during the workout.

If you are an older athlete, 30 years and older it becomes even more important to incorporate stretching into your workout routine as all the benefits of having young stretchy muscles starts declining. Stretching will help avoid some of the little injuries that can occur in older athletes that younger athletes take for granted.

Stretching Images

Essential Water

I wanted to add to Peter's thoughts on fluid intake. Many people ask, "How much water should I drink?" The standard response is 8 -10 cups of water a day. The average adult loses about 10 cups of water a day through perspiration, urination, bowel movements and breathing. However, if you are an active individual you will tend to lose more water.

Most of us substitute and say things like, "Well I had coffee this morning, it has water in it." Yes it does but it also has caffeine. Caffeine actually contributes to dehydration by removing water from the body. So, if you are active try to consume fluids that have no caffeine or if you do don't count that as your fluid intake for the day. I know most of us like our cup of Java in the morning but try to replace that with water once you are awake!

What about sports drinks? They do contain electrolytes essential for muscle function, but be careful of the high sugar content contained in the drinks. One of our graduate students found that athletes that consumed sports drink ad libitum during practice were actually more dehydrated following practice than those that consumed just water.

In the end what does this mean: carry water with you and sip/drink it throughout the day. Don't rely on high sugar, caffeinated drinks to quench your thirst.

Happy drinking!

The Need for Vitamins

The question always comes up about the need to take additional supplements in the form of vitamins. We have to realize two things when considering taking vitamins, be it a multi-vitamin or a specific vitamin such as C, or B.

The first is that vitamins are expensive, and secondly, do you really need to take them?

Let me answer the second thought first. When trying to decide whether or not you need to take vitamins take a look at your pantry and refrigerator. Are you eating quality food? Does you refrigerator look like a flower shop, green, red and orange vegetables and fruits? Do you eat whole grain breads? Drink milk and water? Simply are you eating well enough to not need to take in additional supplements? Supplements are meant to replace what you do not have. If you can get it in your food, no need for vitamins.

Lastly, be careful not to flush good money down the drain buying vitamins and vitamin drinks when you could be planning good meals for yourself and your family, thereby saving money and increasing the quality of your lives.

Keeping it Simple

I was once at a sales conference where the presenter had ten slides he showed to kickoff his presentation. These ten slides provided the tone for the rest of the presentation and had everyone listening very closely.

Each slide was a copy of a few very well known money magazines. Each had an incredible headline, “top 10 stocks”, “the other top 10 stocks”, “get out of these 10stocks”. The slides went on and it became apparent that if you had read these ten magazines you would have been confused and not anymore educated than before you began reading.

So are other magazines any different, such as health and fitness magazines? The answer is yes, absolutely. If this is true, what are you to do? Just be careful about taking to heart all the information, there is just too much and it does conflict. For the most part the information contained in the magazines is valid and good, however if you were to take all the advice you would be constantly changing your workouts, diet, buying all kinds of new gadgets and just simply getting yourself into a state of utter madness.

Read all magazines for education, pick out just a few things you would like to try and give it time to work if it is what you want to do. Speak to trainers or coaches about what you have read and see if they agree with it. Any good coach will ask some probing questions before giving advice.

Why be physically healthy?

It is a New Year, new goals to eat better, get in shape and stick to that plan!! So why is it so important to be physically healthy? Do we do it to look good? Yes perhaps, but the older you get the more you begin to realize that health is perhaps a little more important than looks!

One reason to be physically healthy is that it contributes to your mental, emotional and spiritual health. When you exercise there are basic physiological changes that occur in the body which help with mood states. For instance, it is known that exercise can decrease the incidence of those blue days that we all seem to have. This in turn improves your emotional state and allows you to have a more positive outlook on life.

So as this week begins, commit to making your exercise goals, even if they are baby steps at first!

The Most Important Meal

Have you ever wondered where the name “Breakfast” came from? I have not formally researched this, but the explanation provided to me seems plausible and rational based on why it remains the most important meal of the day.

Breakfast is simply made up of two words, “Break” the “Fast”. As an example, when our last meal of the day is 6:00 pm in the evening, and we wake up at 6:00 am, that first meal breaks the fast we have gone through of some 12-hours.

Our bodies though in a state of rest has not eaten or had something to drink for half the day. It is imperative to performing well within the next few hours that we have something to eat and drink.

A good meal can start with a bowl of cereal. Cereals are simple to make and sit well with the stomach; they make perfect meals if you are running late. I personally prefer a meal with a little more substance after my morning workout. This is a double dose, no eating for 12-hours and then a light workout, my body needs food and water.

As a last suggestion, if you eat light in the morning, try to take a piece of fruit or a shake with you to work for that mid-morning snack. Your body needs the right amount of fuel in the right quantities throughout the day in order to ensure maximum performance.

By Speedy Sneakers Walking and Running Clubs for women

New Year’s Resolution: Support a Great Mission

In 2008 Speedy Sneakers Walking and Running Clubs for women will be supporting the National Ovarian Cancer Coalition in the mission to fight cancer. Anybody that has ever had somebody die from cancer can attest that this is a fight; in fact it is a war. Cancer is a devastating enemy that many times takes lives way too early. The fight is ongoing and relentless to find a cure.

The Ovarian Cancer Coalition mission is “To raise awareness and promote education about ovarian cancer. The Coalition is committed to improving the survival rate and quality of life for women with ovarian cancer”.

Speedy Sneakers mission in promoting health and fitness in women through walking and running programs also believes that we should live up to our mission by supporting grassroots organizations that are on the front line in the battle to improve the lives of women.

As a man, I am profoundly appreciative of the role that women play in our society, from their role in the workplace to their role at home, women are a precious treasure.

As you make New Years resolutions I hope that you resolve to contribute to society by considering supporting your local or even the national organization of the NOCC. You can find more information about NOCC on their website.

Back to Work

For most of the country, it is time to get back to work after a few weeks of parties and celebrations and no doubt there probably was a little more eating than normal that took place. As in my previous blog post, I spoke about taking time off. Now is the time to refocus and get back to working out. Delaying any further will just make getting back harder and harder and ultimately you may not even see a little sweat until April. Get back on track now.

Here are some tips for getting back without the strain:

Start off slowly
After a few weeks of doing mostly nothing, do not rush out the door and try to get 8 miles done. Start off with 2 miles if need be. Slowly build up your distance by adding 10-15% each week until you hit that 8 mile mark again (if that is where you left off). Gradually and slowly ensures success.

Keep a daily log
If you did not get one as a stocking stuffer, get an inexpensive log book to keep track of you progress. Keeping track ensures that you do not miss too many days between workouts without feeling guilty. Felling guilty is good if you need that kick in the pants.

Get others involved
Call a few friends and get them to the gym with you, make it a date and stick to it. The best motivator in the cold months up in the north is to have others workout with you. All can be a great encourager and motivator to each other.

Set your goals
This is the time of the year, where I hope you can look back at last year in order to look forward to set new goals for the coming year. If you are new to working out, then set a goal of maintaining the program.

Be thankful
Lastly, always be thankful to live in a great country where you have access to areas to workout. Not everyone in this world can run in a safe neighborhood, or workout in a spacious gym.

Good luck for the coming year, I look forward to hearing about the goals and achievements you have made throughout the year.