• How to Make (and Keep) a New Year’s Resolution?

    Are you making a resolution for 2018? Warning: More than half of all resolutions fail, but this year, they don’t have to be yours. Here’s how to identify the right resolution to improve your life, create a plan on how to reach it, and become part of the small group of people that successfully achieve their goal.

    Pick the Right Resolution

    You’ll give yourself your best shot at success if you set a goal that’s doable — and meaningful too.

    According to the time management firm FranklinCovey, one a third of resolutioners don’t make it past the end of January.

    A lot of these resolutions fail because they’re not the right resolutions. And a resolution may be wrong for one of three main reasons:

    • It’s a resolution created based on what someone else (or society) is telling you to change.
    • It’s too vague.
    • You don’t have a realistic plan for achieving your resolution.

    Your goals should be smart — and SMART. That’s an acronym coined in the journal Management Review in 1981 for specific, measurable, achievable, relevant and time-bound. It may work for management, but it can also work in setting your resolutions, too.

    • Specific. Your resolution should be absolutely clear. “Making a concrete goal is really important rather than just vaguely saying ‘I want to lose weight.’ You want to have a goal: How much weight do you want to lose and at what time interval?” said Katherine L. Milkman, an associate professor of operations information and decisions at the Wharton School of the University of Pennsylvania. “Five pounds in the next two months — that’s going to be more effective.”
    • Measurable. This may seem obvious if your goal is a fitness or weight loss related one, but it’s also important if you’re trying to cut back on something, too. If, for example, you want to stop biting your nails, take pictures of your nails over time so you can track your progress in how those nails grow back out, said Jeffrey Gardere, a psychologist and professor at Touro College of Osteopathic Medicine. Logging progress into a journal or making notes on your phone or in an app designed to help you track behaviors can reinforce the progress, no matter what your resolution may be.
    • Achievable. This doesn’t mean that you can’t have big stretch goals. But trying to take too big a step too fast can leave you frustrated, or affect other areas of your life to the point that your resolution takes over your life — and both you and your friends and family flail. So, for example, resolving to save enough money to retire in five years when you’re 30 years old is probably not realistic, but saving an extra $100 a month may be. (And if that’s easy, you can slide that number up to an extra $200, $300 or $400 a month).
    • Relevant. Is this a goal that really matters to you, and are you making it for the right reasons? “If you do it out of the sense of self-hate or remorse or a strong passion in that moment, it doesn’t usually last long,” said Dr. Michael Bennett, a psychiatrist and co-author of two self-help books. “But if you build up a process where you’re thinking harder about what’s good for you, you’re changing the structure of your life, you’re bringing people into your life who will reinforce that resolution, then I think you have a fighting chance.”
    • Time-bound. Like “achievable,” the timeline toward reaching your goal should be realistic, too. That means giving yourself enough time to do it with lots of smaller intermediate goals set up along the way. “Focus on these small wins so you can make gradual progress,” Charles Duhigg, author of “The Power of Habit” and a former New York Times writer, said. “If you’re building a habit, you’re planning for the next decade, not the next couple of months.”

    An article by: Jen A Miller (THE NY TIMES)

  • Train Your Brain to Get Through Difficult Runs

    One of the most common pieces of advice that I hear newbie runners tell each other is to “zone out” while on a run. Be it through music or simply letting go of your thoughts, as long as you’re not thinking about the fact that you’re running, they say, then you’re better off.That’s bad advice. Our brain uses two operating systems to manage running—the ancient, subconscious part (a.k.a. the reflex brain, located in the brain stem), and our much smaller, conscious section (the prefrontal cortex, housed in the frontal lobe). When we run zoned out, the reflex brain takes over, and stress builds from exertion, heat, even starting too fast. That stress can trigger a surge in cortisol, which lowers motivation to keep going. The higher the stress, the more miserable you’re likely to feel.

    The point isn’t to obsessively focus on running. Simply thinking of fire-up phrases or keeping a specific game plan in mind (and a realistic pace, of course) can trigger the prefrontal cortex to take over, and temper the flow of cortisol. This way, you control your motivation, even if you encounter stress.I personally make sure I have a few words ready to roll—phrases that remind me of proper form or times I overcame common running challenges (like a slow pace or a lack of confidence). Check out my go-tos, at right, for sticky situations.

     Knowing how to properly run up and down a hill can improve your running form. strengthen your muscles, and reduce your risk of injury.

    On a Steep Hill
    Rather than burying my head into my chest and grumbling about my quads being destroyed, I repeat “I love hills!” out loud. It turns on that conscious brain control—so I have more motivation to reach the top—and gets a few grim smiles from fellow runners.

    On a Downhill
    When flying down a decline, I think ”smooth and light” to focus on staying low to the ground and light on my feet. It helps keep me from pounding down the hill, stressing my hamstrings and shins, or overusing my quads.

    To Pick Up the Pace
    I literally tell myself, “I’m getting faster,” even if that’s not true. (I won’t look at my watch, either, in case I need the mental trickery.) I’ll also try “I am strong” as a reminder that I have more left in my tank before the finish line.

    An article by: Jeff Galloway (Runner’s World)

  • How to Build Your Own Running Crew?

    The dos and don’ts of gathering—and then running with—your new group of friends.

    You don’t need to be part of an elite club to reap the benefits of long efforts with others. Many communities already have a running group that you can join. If yours doesn’t, start one of your own. When you do, keep these guidelines in mind.

    Do: Find enough friends.

    If you’re assembling a group, enlist at least three running buddies, says Kelly Maurer, director of training for Charm City Run in Baltimore—that way, you’ll have at least one person to run with if the snooze button or a sick kid sidelines part of your group. Or you can join an existing run in your area to ensure you’re never flying solo. “Being in the company of fellow runners makes it easier to manage the inevitable mental and physical fatigue that accompanies a long run,” says Matthew Forsman, a coach in San Francisco. Find a group through a local running club or store, or via Meetup, Facebook, or the Road Runners Club of America.

    Do: Rotate leadership.

    Forsman suggests naming two or three “captains” who trade off planning and organizing duties from one week to the next. The captain creates the route and leads the crew through it. (Things to keep in mind, says Forsman: safety for a group of pedestrians, ease of navigation, restrooms along the way, and course difficulty.) If the route lacks water fountains, the captain may also drop coolers with water and sports drink on the course, or let the group know that they should bring their own fluids. He or she is also in charge of toting a fully charged cell phone, in case of emergency.

    Do: Designate when.

    If you’re organizing a group, pick a day and time and stick to it (e.g., Saturday at 7 a.m.) to eliminate confusion from the get-go: “Everyone can put it on their schedule and prioritize it like any other appointment,” says Maurer. If members of the group live on opposite sides of town, either choose a mutually agreed upon place in the middle as the meet-up spot or alternate starting points every other week.

    Don’t: Change your pace.

    Find running buddies whose pace is close to yours or you’ll increase your injury risk. You’ll know the pace is too slow if it throws off your natural gait, Maurer says. To ensure you’re not running too fast, you should be able to carry on a conversation. (Runners with time goals may work race-pace miles into some long runs, and you may not be able to speak easily during those, Forsman says.)

    Don’t: Force multiple stops.

    The night before or the morning of a group run is not a good time to push the boundaries of what agrees with you, says Maurer. If you have go-to safe meals, choose those. If you don’t, avoid spicy foods or anything high in fat or fiber—common culprits of tummy troubles. Your group will likely make some rest stops, but do your part to prevent the need for frequent, urgent ones.

    An article by: Jessica Migala (Runner’s World)

  • Can Smiling While Exercising Improve Performance?

    Many athletes have been told that smiling while sweating will make our efforts feel easier. In May, Eliud Kipchoge, the Kenyan marathon runner, periodically grinned through the final miles of his fastest-ever marathon, which he completed in 2 hours 25 seconds; afterward, he said that he had hoped that the smiling would ease him to the finish line. But there has been little solid scientific evidence to support this idea. Several past studies have examined whether deliberately smiling can alter how people feel psychologically during races, but few have looked at the physiological impact on sports performance.

    For a new study published in September in Psychology of Sport and Exercise, researchers from Ulster University in Northern Ireland and Swansea University in Wales decided to gather a group of experienced recreational runners and have them alternately grin and grimace as they ran. The 24 volunteers, men and women, were not aware of the study’s purpose: They were told that the experiment would look at a variety of factors related to “running economy,” a measure of how much oxygen you use to stride at a given speed.

    First, the researchers tested the volunteers’ usual running economy by having them don a facial mask to measure their respiration and then run on a treadmill until they were exhausted. As they ran, the scientists asked them to rate how they felt and describe what strategies they were using to keep going, such as ignoring their bodies’ discomfort or tuning in to it.

    Then, on a separate lab visit, each volunteer completed a series of four six-minute runs, during which they were assigned four approaches: to smile continuously but sincerely, to frown, to relax their upper body by imagining they gently held a potato chip between loose fingers or, as a control, to use their normal get-me-through-this-run mental techniques.

    There were variations in the results. A few runners were most economical when they frowned; the researchers speculate that their grimaces, like ferocious “game faces,” increased their determination to outdo their normal performance. But the runners turned out to be most economical when they smiled. As a group, their economy then was as much as 2.78 percent more efficient than during the other runs, a meaningful difference in competitions. Smiling probably aided economy by prompting a “reduction in muscular tension,” says Noel Brick, a lecturer in sport and exercise psychology at Ulster University, who led the study.

    Many of the runners found it difficult to smile throughout the six-minute session, though: Their grins became increasingly fixed and unnatural. Such false smiles activate fewer facial muscles than the sincere version, Brick said, and most likely result in less relaxation and performance enhancements. So the key to using a happy smile to make you a better runner, he says, may be to grin sincerely and often near a race’s end, but in 30-second bursts, rather than continuously. “This is what Eliud Kipchoge seems to do,” Brick said.

    An article by:  (THE NY TIMES)

  • How to nail the Ironman marathon?

    The marathon is where Ironman dreams die. It is very difficult to run a strong marathon after riding 112 hard miles. In fact, it is seldom done.

    Consider the following example. At the 2008 Ironman Arizona, the fastest bike split was 4:26:12, and the 50th-fastest bike split was 4:55:24—29 minutes and 12 seconds, or 10.9 percent, slower. Compare this gap to the corresponding gap in the run. The fastest run split was 2:46:38, and the 50th-fastest run split was 3:20:22—33 minutes and 44 seconds, or a full 20 percent, slower.

    As you can see, in the bike leg, the top 50 performers were bunched close together, whereas in the run they were spread out. This pattern is apparent in every Ironman. There are three possible explanations for this pattern:

    1. The depth of running talent is less than the depth of cycling talent in Ironman events.

    This explanation is implausible on its face. There is no reason whatsoever to believe that Ironman events attract stronger cyclists than runners. The athletes who compete in Ironman events are by and large the same athletes who compete in shorter triathlons, and run times are typically much more closely bunched together percentage-wise in shorter triathlons than in Ironman races.

    2. Most triathletes go too hard on the bike in Ironman races and do not save enough energy for the run.
    This explanation seems much more plausible than the first, but there is actually no good evidence that those athletes who produce the fastest run times in Ironman races hold back more on the bike than their fellow competitors. In fact, contrary to popular belief, elite Ironman triathletes really don’t hold back at all on the bike. If riding at 80 or 90 percent of capacity (relative to the distance of 112 miles) were normal and necessary at the elite level of Ironman racing, then you would see at least one clown fly off the front and complete the bike leg 10 or 20 percent faster than the real contenders (which would translate to 30 to 60 minutes). Even if it were suicidal, people would still do it for a moment of glory. It’s human nature. But this never happens. Why? Because elite triathletes actually ride the Ironman bike leg at something closer to 98 percent of their maximum capacity (meaning they would ride only five to 10 minutes faster in a pure 112-mile time trial).

    Pacing is important, of course, but people don’t realize how great a difference there is between 98 percent and 100 percent efforts. To gain a better appreciation for the difference, go to the track and run 10K (25 laps) 2 percent slower than your 10K race pace. So, if your 10K time is 40:00, run a 40:48. I guarantee you will feel about 10 or 20 percent less miserable in the last lap at the slightly slower pace, which is why many elite Ironman racers think they are holding back 10 or 20 percent on the bike in competition when they are actually holding back 2 percent.

    Riding too hard can affect subsequent run performance, but fitness trumps pacing. The less fit you are, the less your run will benefit from holding back on the bike. You could go 95, 90 or 85 percent on the bike and be shot for the marathon in any case. And the fitter you are, the less pacing matters. Craig Alexander would not run a 2:35 marathon in Hawaii instead of a 2:45 if he rode the bike leg in 4:55 instead of 4:37.

    This observation leads us to the third and true explanation of the marathon meltdown phenomenon.

    3. Most triathletes just aren’t well-trained enough to run a good Ironman marathon.
    You start the run fatigued no matter how you pace yourself on the bike. Those who hold it together and run well simply have better Ironman-specific fitness, which enables them to run closer to their ability level despite fatigue.

    With this explanation in mind, use the following tips to avoid the all-too-common scenario of running poorly in the Ironman marathon.

    An article by: Matt Fitzgerald (Triathlete) 

  • Five technique drills for better running

    One of the most effective ways to improve your running technique is through form drills that accentuate specific aspects of good form and train your body to repeat those specific movements while you are running, according to Boulder-based triathlon coach and running form guru Bobby McGee.

    “By being able to critically evaluate your own mechanics and then being able to habituate effective alterations through form drills,” McGee says, “you will solve a large piece of the puzzle that is great running in triathlon.”

    Most drills take one or more aspects of good form—a compact arm swing, soft level footstrikes under your center of mass, quick leg turnover, an upright posture with a slight forward lean at the ankles—and accentuate them through repetitive motion that trains the body to be comfortable with that movement when inserted into your typical running mechanics.

    anklingTaking an extra five to 15 minutes several times a week to do the five form drills detailed here can help you become more fluid, more efficient and faster for both short and long distances. That’s a pretty good return on your investment, one you’ll appreciate most in the last half of a race when you’re suffering from all-encompassing fatigue.

    1) Ankling

    Why: This drill teaches correct footstrike mechanics and increases stride rate.

    How: Using a quick and very short stride, strike the ground at the forefoot and fold the foot down to the surface from toe to heel, with the heel reclining to the ground momentarily before popping up to start a new stride. Take small steps with minimal knee lift and minimal time spent on the ground, as if the surface below you is very hot.

    2) Ankle Springs

    Why: Ankle springs improve foot-strike mechanics and create a bouncier stride.

    How: Using a short stride, jog forward with a lightly bouncy movement that emphasizes landing near the ball of the foot with a level foot-strike. Make sure you’re leaning forward slightly from the ankles and that your feet are striking the ground underneath your center of mass. Your short steps should create a light springing effect, not a forceful pushing sensation, and that momentum will carry you forward.

    3) Arm Pull-Backs
    Why: Arm pull-backs develop a compact arm swing and help create the tempo and rhythm of a high running cadence.

    How: With a level head, level shoulders and a straight and slightly forward-leaning posture, jog forward while alternately pushing your arms backward as they are held at 90 degrees (or less). Concentrate on pulling your upper arm backward by contracting the muscles around the shoulder blades. Keep your arms swinging in a plane parallel to your torso and do not rotate your body to assist the movement.

    4) High Knees
    Why: This drill teaches powerful and efficient forward leg drive and a bouncier foot-strike.

    How: With a slight forward lean from the ankles, alternate pushing off the ground with one leg and thrusting the knee of the other leg upward and forward until your lifted thigh is parallel to the ground. Be sure to focus on soft, flat foot-strikes near the ball of your foot while using your core to lower your leg down slowly instead of letting it crash to the ground.

    5) Butt Kicks
    Why: Butt kicks accentuate the recovery portion of the running gait phase and improve leg turnover cadence.

    How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. If you’re not making contact, you need to improve your dynamic range of motion.

     

    An article by: Brian Metzler (Triathlete) 

  • What to wear when running in the winter?

    What to wear running if you are working out/running hard

    Select the clothing choice as if it were 5-10 degrees F warmer than the actual temperature I state below as you will be much warmer than you would if you were just easy/recovery running.

    BUT:

    You should try to wear clothes appropriate for the actual temperature it is for your warm up, then when you come to the actual workout, take the layers off, so you are dressed as it is is 5-10F warmer than the actual temperature.

    For example:

    If it is 45 degrees outside, and you have a tempo run, you should warm up using the 45 degree F recommendations below, but when you start the hard part, you should dress as if it is 50-55 degrees F outside, as you will get hot otherwise!

    What to wear when running in the wind

    Consider dressing at a temperature that is 5-10 degrees lower than your actual as the wind will cut through your clothing, making you feel colder.

    For example:

    If it is 50 degrees outside, dress as if it is 40-45 degrees F outside.

    Bonus Tip:

    Try to run into the wind first, so that you get the hard part out of the way first, and as you are dressed for colder weather, it will feel colder than it is.

    That way, on the way back, not only will you have a nice run back with the wind, but you can take off a layer if you need to.

    I also have a whole different post with tips on how to run in the wind.

    What to wear running in the rain

    Obviously a waterproof jacket is ideal, but keep in mind they trap the sweat inside, so you may not end up completely dry!

    You should definitely dress at a temperature 5-10 degrees cooler than the actual temperature.  You will get cold much quicker with the rain soaking your clothing, especially if there is any kind of wind.

    For example:

    If you do not have a waterproof jacket and it is 40 degrees F, dress as if it is 30 degrees F.

    If you do have a waterproof jacket, I would dress as if it is 35-40 degrees F.

    As I am a glass half full kinda girl, lets start with the warmest.

     

    An article by: Tina Muir (Running for real) 

     

  • How to get over the fear of losing your fitness?

    A struggle very close to my heart, but yet again, a struggle that is never talked about in a real way.

    I am going through this right now, and it sucks.

    I don’t even have it that bad.

    Firstly, if you are in the situation where you had to have 6-8 weeks of total rest (or longer), my heart goes out to you. My longest injury ever was a month off running, and thankfully I was able to pool run, which kept my cardio somewhat decent, BUT regardless of what your injury is, returning to running after an injury is….well, humbling to say the least.

    There are three ways you can be injured and going through this:

    The first is the one I just mentioned; a big injury with time off and no exercise.

    Second is an undiagnosed setback injury with lots of back and forth with stopping and starting, resting and running.

    Third is an injury with a set amount of time off, but you can cross train as much as you like.

    Each brings its own set of frustrations, heartbreak, and emotions.

    Regardless of which situation you are in, there is a constant fear of your hard-earned fitness just melting away, and it is hard to go on any form of social media without feeling depressed. It seems like everyone but you is running so well, feeling so good, and PRs with smiling faces are just all around.

    It’s not that you want the other people to fail, in fact, you are happy for them, especially if you know they really worked hard, and even more so if you know THEY were in the exact situation (injured) just a short time ago.

    Seeing others overcome their injuries is inspiring, but at the same time, it is not long before we forget what it feels like, and take it for granted once again.

    There has been a little discussion on the sadness we feel during injuries, that is expected, but what is not talked about, is just how hard it is on us as we are able to run again, but you realize that you have a long way to go before you even get close to being fit.

    When you are in the thick of injury, you have a vision of your return to running, that it will be a struggle, but you will appreciate every step, because you know just how crappy it feels not to be running.

    But when you finally get to the part where you can go out and run, if you are anything like me, pretty quickly you realize these first few weeks of running are not as wonderful as you hoped, and you end up feeling worse than you did while injured.

    “At least you are running” others say, and you chime in with, “yeah, I know….but”

    Because at that time, you know you SHOULD be grateful, and you are, you know you would rather be where you are now, running, feeling like junk, than not running at all.

    But it doesn’t change that it feels so awful.

    Last week I felt so exhausted on each of my runs, my legs hurt from the pounding, I was in constant fear of the pain coming back, and having to stop again, that it made it hard to enjoy.

    Then the real reality check came when it was time for my first workout back.

    Steve and I had already decided I was not going to wear my Garmin, no good would come of seeing my pace while I was running hard, all that mattered here was effort. We knew I wasn’t in great shape, and we knew that the priority here was making it through 7 miles of hard effort plus 6-7 miles of cool down without the pain coming back.

    However, of course during the workout, my mind was not on the pain, it was about trying to survive.

    I often use the 3.5 mile flat part of legacy trail around Coldstream park, and when we have tempo efforts on this course, I usually start to feel tired around 1-1.5 miles in.

    This time, I was only 600m in when I was already thinking about how hard this felt.

    Steve had told me to keep the effort at a 5/10 for the first one, but I was already on a 6, edging on 7, by a mile in, I was already thinking about how the heck I was going to even make it to the 3.5 mile mark, let alone run another one HARDER.

    It wasn’t that I was trying to run faster, like I mentioned, I had no idea about my pace (although, looking back, if I had, I think that would have been game over for me), it was just hard.

    My legs hurt. My lungs hurt. My core hurt. Everything just felt like it was working 10 times harder than it usually was and it wasn’t even because I was trying to force it, I was just running.

    Somehow I made it through that first one, and mentioned to Steve that I wasn’t sure I could do a second. While I gasped for air and tried to calm my breathing down in the few minutes recovery, I fought back thoughts about just how much harder everything about this was compared to usual.

    To usual. To the past. To some unknown number that means nothing.

    The comparison trap once again rearing its ugly head.

    And I didn’t even have any idea of my pace.

    All I knew was that this felt hard, really hard.

    I started the second one, and ran along the path trying to maintain positive thoughts and reassure myself, once again, trying to use the be kind to yourself approach:

    “Are you doing your best right now, Tina?”

    “Yes”

    “Okay, then that is all you can do, just keep going”

    Obviously, internal dialogue, but helped me to focus on what I was doing in that moment. Steve then took over and started to tell me to focus on points up ahead, just get to the corner, just make it to the bridge.

    Somehow I made it through the repeat; wheezing, whimpering, struggling.

    My face was BRIGHT red all over, and even though it was 7 miles of effort slower than I ran my marathon a few months ago, I was absolutely exhausted.

    But I made it through, and I knew that even though it was probably a lot slower than I wanted or hoped it to be, I had taken one step towards coming back to fitness, and my body would repair and recover, slightly stronger this time.

    The rest of the week did not provide any respite.

    I kept my runs slow and easy, but every run my legs hurt, and as much as I hate to say this, part of me just wanted to finish each run.

    Partly to make it through without pain in my foot, and partly just because I felt so damn bad, and my ego couldn’t handle it.

    Okay, so this post has been a little all over the place, and I fully intend on creating a guide and plan if you are going through this with tips and tricks of how to make it through, but for now, I thought maybe this would help a few people out there feel like they are not alone.

    Returning to running is one of the biggest mental challenges we face, and I hope you will share this with your running friends if they are injured right now, to let them know that everyone goes through this, or at least I know I do.

    I know I have a lot of humbling moments ahead, but I also know that every day I do the right thing with my training, do my best in workouts, taking it SUPER easy on recovery days, and look after my body with the little things, my fitness WILL come back, and I will make it back to fitness with a level of grit and determination that I did not have before, as I know just how far I have come.

    How do I know this?

    Because I have done it before, I will do it again, and so will you.

    Hang in there.

    An article by: Tina Muir (Running for real) 

  • Benefits of running

    Everyone knows that running is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a number of ways. While it may not be everybody’s favorite form of exercise, knowing what it can do for your life just may make you look at running in an entirely new light.

    Improve Your Health

    Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.

    Prevent Disease

    For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

    Lose Weight

    Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

    Boost Your Confidence

    Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

    Relieve Stress

    Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.

    Eliminate Depression

    When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood. In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.

    It may seem surprising to learn all of the different ways that running can improve your health, but the truth of the matter is that these are only a few of the many benefits that it can offer to your body.  Running really is incredibly beneficial to the body, mind, and spirit, and you will find that even short runs can leave you feeling more energized, more focused, and better able to enjoy all that life has to offer.

    An article by: Jacquie Cattanach (for Active) 

  • Hello world!

    Welcome to Colorquest5K™ Blog’s first post. We will focus on various topics ranging from health & wellness to sports fashion. Sit back and enjoy!

    Please write to us and we will be more than happy to feature your article on our blog. Cheers to a new beginning!!