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SOUL 2
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Introdution
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Mile 1
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Mile 2
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Mile 3
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Cool Down
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Table of Contents
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SOUL 2
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introduction Sole to soul is a comprehensive guide to making running a lifestyle. For the individual that hasn’t quite crossed the line from the recreational runner to the side of the lifestyle runner, this book will help you in you transition.
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meet mikey lightfoot To accompany you on you journey I’ve called on my good buddy Mikey Lightfoot to help you
You’ve got to have sole. Its that simple
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mikey Yo I’m Mikey Lightfoot. I’ve been appointed by Korry Bass (the author) to be your personal trainer to accompany you throughout this book. Let me tell ya something about myself. I was born for running! It’s in my veins. Heck my last name is Lightfoot
I’ve won countless races and lost many. I basked in my wins I’ve learned from my losses but now I just run for recreation and training others. Now I’m just trying to pass down the knowledge I’ve gained over the years. It’s my delight to help you in your journey.
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warm-up It is a rough road that leads to the heights of greatness. There are definite characteristics in all of us that show that we all have a running spirit at heart. But in order to find these characteristics we must “read behind the laces� of the runner within us. The laces are symbolic of the runner’s spirit. Just as the laces on the shoe keep the stability and integrity of the shoe, the internal laces of the runner keep them grounded and strengthened to tackle any run or goal they have.
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PROPER
PREPARATION
PREVENTS
POOR
PERFORMANCE There are some people who run once or twice a year and others that may run 2 or 3 months out the year, but then there is a group of people that make running a lifestyle. And that elite group of lifestyle runners is what you will become.
Have a dream, make a plan, go for it. You’ll get there, I promise.
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lace up!!! Running is real and relatively simple…but it ain’t easy.
Go rummage through your piles of shoes, n find a pair of running shoes, and lace up and get ready for a good run. We’re going to start off easy with all the mental stuff. Then we will get to the serious runs and hard core sole running.
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sole talk
A word with Mikey
F IN D YO U R S E L F IN TH E LAC E S Has Korry gave you the “between the laces� speech yet? Mmmm hmmm I know he had to by now. But there is truth to it.
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mental preparation
Mile 1:
Mile Over Matter
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Mile 1 Only one person can and one person only will determine how good of a runner you become...You will become as good as you let yourself be. That one person is YOU!
Anyone that is in sports will tell you that sports are 90% mental and 10% physical. Its mostly a mental game between you and the sport. Period. So that means that there must be an importance place on the mental aspect of running. You may be thinking, what’s so complicated about running. It all starts with the decision to run. Period.
Running is the classical road to self-consciousness, self-awareness and self-reliance.
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Channel your energy. Focus
There are no other magic tricks involved nor do you have to summon a spirit to do it. You just put one foot in front of the other and GO!! Right?
Yes!!!! That is correct. The key word however is “decision�. You have to convince yourself this activity is worth your time.
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Mikey Says:
... just put one foot in front of the other
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The thinking must be done first, before the training begins
There is another obstacle that you need to get over in order to become a strong runner. That is once you make the decision to start running, you have to commit it in your mind to continue. That will seem to be a reoccurring theme as you begin your running journey. No matter if you’re running 1 mile or 26 miles, you will always be given the challenge of whether to keep going or just stop.
Do a little more each day than you think you possibly can.
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Sole Talk A word with Mikey
Ok Ok, things just got real!!! If you’ve made it this far through the book, you may be serious about running. So now you will be given the Sole 2 Soul Creed. If you don’t recite this to yourself don’t continue pass this page!! Well OK I don’t think Korry would be happy if I told you not to read the book but you are HIGHLY encouraged to recite this, its for your good.
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sole runner’s creed INSTRUCTIONS:
Step 1 pull out the pullout on the next page Step 2 take out the card on this page
Step 3 place put the book on the
ground and put your left foot on the sole that’s located on that pullout. Step 4 now recite the Sole to Soul creed that’s on the card.
I run because it’s a choice, a passion, a mission. I am part of an elite group that runs in sun, rain, sleet, or snow. I run with what some runners don’t have—I have soul. I transfer the passion from my soul to be the fuel in feet. I am a soul to sole runner.
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CONGRATULATIONS you are now a true soul runner!
50% 25%
15%
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ers runn soul
ers
ners
runn elite
l run recre ation a
perio dic r
unne
rs
5%
you now fall under this category very few people fall under this classification of runner
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mental benefits
Mile 2:
winner’s thought
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Mile 2 Real athletes run. Others just play games
When you start running you begin to see that there is a lot of mental strength gained. Many runners become more confident problem solvers in life and also become more ambitious in goal setting. There are less noticeable improvements such as mental gains. Once someone begins running, they start to acquire a sense of accomplishment. Many runners start to gain confidence in themselves that they are able to tackle any situation in life once they begin running as a lifestyle.
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Running Clarity Once you begin running you will begin to see that you will approach life’s challenges differently and with a runners mind-set.
Five S’s of sports training: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.
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Sole Talk All good runners prepare for the run a long time in advance. One way to do that is to make a schedule/weekly workout plan for yourself. Here’s a convenient workout log for yourself that you can create. If ya can’t think of any I’ve made some sample workouts for ya.
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Weekly Schedule
Monday
Time
Tuesday
Time
Wednesday
Time
Thursday
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Time
Friday
Time
Saturday
Time
Sunday
Time
Weekly Schedule
Monday
Time
Tuesday
Time
Wednesday
Time
Thursday
Time
Friday
Time
Saturday
Time
Sunday
Time
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Weekly Schedule
Monday
Time
Tuesday
Time
Wednesday
Time
Thursday
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Time
Friday
Time
Saturday
Time
Sunday
Time
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physical benefits
Mile 3: fwb
fitness with benefits
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Mile 3
great things start from
deciding to run. 30
physical benefits
Some benefits are obvious and others are less noticeable but still have great importance. The most obvious thing that running brings you is weight loss. The more you run the more weight you loose. The stronger you body gets in order to run longer distances or run at faster paces. You start to feel healthier and fit. You begin to breath better. A lot of people are able to sleep much better once they start running because now they have somewhere for the energy to go. Many people find that running gives them a lot of energy and strength. Some say that it can slow the effects of aging so the earlier you start a running lifestyle the better.
Running is good for you. It has benefits for all.
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sole talk A word with Mikey and a Soul runner
How did you get started in running? I just picked it up as a hobby and I was trying to lose weight and once I lost the weight it became everyday activity.
What about running attracts you to it? Its something really natural about. It has a healing quality about it. It heals the mind and strengthen the body. I always feel that a good run a cure a bad day or bad feeling.
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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.
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.
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physical preparations
Mile 4:
fueling the fire
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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.
You should get used to : Stretching and flexibility exercises Time management Diet changes Start taking supplements
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Your stomach shouldn’t be a waist basket.
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.
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BREAKFAST
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.
LUNCH
Oatmeal Apple Juice Granola Fruit Cereal
DINNER
Bananas Granola Fruit Yogurt
Chicken Vegetables Pasta Fruit
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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!!
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Cool Down
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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.
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runrunrunrunru runrunrunrunru runrunrunrunru decide to go for a little runrunrunrunru runrunrunrunru runrunrunrunru runrunrunrunru runrunrunrunru runrunrunrunru
RUN
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