Page 1

How do you prepare yourself for practice? I really like to focus mentally about 30mins before a good run. I’ll usually stretch first and then do some breathing exercising to calm the body and relieve stress.

physical preparations

Do you peak in performance or are you getting better? I have definitely noticed a difference in where I used to be in running and where I am now. I’ve been running for 5yrs now and I can definitely cover much more distance than I used to cover and more importantly I’m less intimidated by the distances that I run.

What’s your end game when it comes to running/track? I don’t feel there needs to be an end goal. It’s an on going process for me I run for the thrill to be honest its just apart of my life now.



Mile 4 If you fail to prepare, prepare to fail. At this point your body may not be used to constantly running and putting in miles. There are a few things you must do before you start running on a regular basis. One way you can get your body ready is by stretching. This is essential to running. It is a very calming process and helps put the run into perspective and allows you to do reflections.

Mile 4:

fueling the fire

You should get used to : Stretching and flexibility exercises Time management Diet changes Start taking supplements



Your stomach shouldn’t be a waist basket.

Eating good becomes a very important part of your lifestyle. What are you putting in your body on a daily basis is essential to improving your running abilities. You have to think of you body as car, a high performance vehicle and it will only accept the best fuel.


If you suffer from poor appetite, jogging will improve your appetite. Along with all other forms of exercise , the harder you work, the more you need to eat to repair your muscles and refuel them. When you start to run longer distances you will start to eat to fuel your body, and may even find that you need to eat more food everyday, than you did before you started running. As you develop your running you need to ensure that you are eating well.


Oatmeal Apple Juice Granola Fruit Cereal


Bananas Granola Fruit Yogurt

Chicken Vegetables Pasta Fruit



Sole Talk

If ya still need convincing about being a sole runner look what ole Mikey’ found out about running Another of the health benefits of running is: much improved sleep. Millions of people suffer from insomnia, sleep apnea and various other sleep related problems and disorders. Running improves your mental health. Wondrous feel good hormones are released when we run, which include endorphins.



Even without the endorphins your body releases, the health benefit of aerobic exercise from running can help enable you to work off any anger, fear or just the common frustrations that the day may bring, clearing the mind and relaxing the body. Running slows down the aging process. Whether you’re in your twenties or fifties, chances are pretty good you’re interested in retaining a youthful appearance and attitude. You know

you want to stay young!!

Cool Down Remember, you are now a soul runner very few of us exist. It is now imperative that you go forth and be “soleful�

The great thing about running is there are no complicated processes that you have to go through. Its as simple as putting one foot in front of the other and repeating. A LOT! It just has to start in the mind and the physical process of running will come later.





Mile 1


Mile 2


Mile 3


Cool Down


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32 Do you peak in performance or are you getting better? I have definitely noticed a difference in where I used to be in running and where I...

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