Running…Made EASY!

Running! Everyone’s doing it, and there’s good reason why. This awesome cardiovascular exercise reduces your risk of heart disease, boosts your immunity, improves concentration, creativity, and memory, and is a fantastic way to shed unwanted pounds. Here’s the best part: it doesn’t have to be difficult, painful, or boring! Here are some tips for rocking a good run, and enjoying it too:

1. The right pair of shoes

This is something fundamental to having success as a runner. Everyone’s feet are different, and everyone needs a particular shoe. Having the correct footwear will prevent injury, allowing you to enjoy your run without damaging your feet, knees, and hips. Check out a running specialty store to get properly fitted with the shoe for you (I like Gazelle Sports).

2. Good socks

Nobody likes hot, burning feet, and blisters aren’t usually that fun either. Getting the right socks can make all the difference when it comes to your feet. Say NO to cotton. It holds onto moisture and doesn’t breathe well. Opt for a sock made from a synthetic blend or merino. Both these will wick sweat away from your skin and reduce friction, keeping you happy!

3. No shorts, no shirt, no good.

Just like socks, your clothing is important in keeping you dry, cool, and comfortable. Again, leave the cotton at home and instead choose synthetic or merino threads. They wick, breathe, and will leave you the better for it.

4. Find a friend…or two!

Running with another person or a group will give you accountability, a sense of community, and build new relationships. You can set goals together, work towards them together, and achieve them together.

Now, think Chariots of Fire and give running a try!


PROACTIVE: “to initiate change rather than reacting to events”

Joel Green, Allegro Coaching

“As I pondered the subject of my first blog entry, I couldn’t help thinking of the foundation for my choice to pursue a healthy and active lifestyle: I’d rather live a vibrant, full proactive life than live in such a way as to invite problems that only put faith in a health system that is full or shortcomings.

If we’re honest, we Americans suffer from a serious lack of proactivity in reference to our health. What is astonishing to me is that the two most fatal diseases in the United States (Heart Disease and Cancers) are largely preventable. Obviously, genetics play a substantial role in both illnesses, but the majority of research out there suggests that our lifestyle choices are largely to blame for our health. That means we have the choice – better yet – the opportunity to practice lifestyles that cultivate our own health. We do have some control over our futures.

So, back to my motivation for staying active and eating well; whether I am playing a soccer match, running, spending time outdoors, or working out at Allegro Coaching, I know that I am preventing the premature faltering of my vibrancy as a human being. Our bodies were created to MOVE. If anything we owe it to ourselves to live up to how we were designed. When we pigeon-hole our diets with one or two food groups and graft ourselves onto our couch we are fostering a REACTIVE attitude toward potential challenges to our health. Use this largely dull analogy as a clarifier: Nobody in their right mind plans to have their extended family over for dinner weeks in advance without gathering the necessary ingredients to create the meal they intend to serve before the day arrives. Even more un-appealing would be serving the family some take-out because things weren’t taken care of beforehand. That would be poor planning indeed. Think of your health in the same way. Gather those ingredients that foster a healthy lifestyle, whatever they may be, and get started now. Don’t wait for those family members (cardiovascular disease and cancer) to show up, only to run to prescription medicine and pricey medical procedures to partially do what a proper diet and exercise successfully would have accomplished.

In closing, being proactive about your health is vitally important. In my opinion, the vast majority of our health problems here in America would be solved if our society as a whole decided to stop reacting to their lack of health and started being proactive about cultivating a healthy life. Just like everything valuable in life, your health is something you must work for, fight for, and sacrifice for. Truthfully, your life depends on it.”


Life is NOT going to Slow Down…Make Time to be Healthy NOW!

Are you someone who would rather read about exercise than do it? Most people understand that being physically active is associated with being healthy, but knowledge is not the biggest sticking point in changing behavior. What is the number one reason people typically give for not being regularly active? Not enough time. Here are ways to overcome this and other barriers to fit fitness into your life.


Modern life is highly efficient because technology makes tasks easier. For example, wouldn’t you take the elevator instead of the stairs because they are situated at the entrance of the building, rather than around two corridors to the left to even find the stairway? Habits like this contribute to our society’s lack of physical activity. Researchers estimate that stone-aged humans expended about 1,240 calories per day in activity, while the average modern man expends about 555 calories per day.


Even a little bit goes a long way for your health. You can get health benefits from doing only 30-minutes of brisk walking five days each week. And, you don’t have to do it all at once. You could walk the dog in the morning and then take a brisk walk with your coworker for 10-minutes at lunch. Few people can legitimately claim to not have 30-minutes or several blocks of 10-minutes during most days to incorporate some activity.


Fitting it in: Decide whether you are the type who prefers to add scheduled exercise sessions into your day or who will simply commit to making active choices every day (walk rather than drive, take the stairs). Activity must be a priority. “I’ll exercise when I have time” does not work.


Sticking with it. This is called working out with a friend or a personal trainer. It can also work by joining a fitness class at our new studio and being inspired again to take action and stick with it!


Make it convenient. That may mean having your workout clothes with you, choosing a gym nearby, or hiring a trainer to come into the comfort of your own home! Maybe you aren’t willing to bundle up during the winter months to get your daily walk in, but how about having a treadmill at home to use while watching your favorite TV show? Research shows that having exercise equipment at home increases the likelihood that you will exercise.