Tag Archives: Jeff Galloway

Make running part of your life – for good

24 August 2012

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Jogging is such a perfect way to unwind, relax your mind, and recharge the body. It is impossible to go out for a run and return back, grumpy – it’s simply, not possible. Jogging is an excellent mood enhancer, it works every time! Professionally, it is often a part of the treatment for depression and stress.

Jogging is also a great way to solve problems and ignite your creative juices. Feeling empty or stuck with a problem? Get changed, put on the old running shoes and hit the road. Chances are that the problem will solve itself as you run – all of a sudden you can see things in a new perspective and find a solution.

Running/jogging is a great way to get some “you time” – away from it all.

I am sure most of us will agree that jogging is good for us, but many will also agree with me that it is really hard to actually establish the routine of running, several times a week, every week, every month, every year, year after year.

I see too many people out there looking as though they are not enjoying it at all – pressuring themselves way too hard, beyond healthy, looking stressed, in pain almost – running is just another thing on the to-do-list.

Considering running as a chore is stressful, no fun and you are much more likely to injure yourself ! I’m quite sure that running this way is not healthy either!

I have been a jogger, on an off, my whole life – but it is not until 2 years ago, that I have actually become a faithful runner and I couldn’t live without it!

While out running the other day, I was thinking “how did it happen?”.  For years, I had been an on-and-off runner, usually running  2-3 K max two or three times a week. I would be doing this for some months and then the “monkey mind” would finally convince me I didn’t need it any longer. Then I would stop for a couple of months, till I finally got a grip on my self and started all over again. I did not enjoy it, I forced myself and I actually hated it! I also got injured from running again and again, my knees would bother me, then one foot would become sore with plantar fasciitis, and I would stop, again!

This is how I did it

I was told about Jeff Galloway’s Run -Walk -Run program and that changed everything for me

Jeff Galloway is my hero – he taught me all I needed to know to motivate me to hit the road and keep running.

Galloway is an American Olympian and after many injuries he invented his “Run-Walk-Run” method that has inspired thousands to start running and keep at it. He is the author of many books – he even wrote a book called “Running until you’re 100”!  His message is clear – anyone can run!

By adding more walks in to your runs you:

  • Run injury free
  • your muscles recover faster after each run
  • you gently but surely improve your capability
  • you listen to your body
  • your runs are stress free
  • your runs are enjoyable
  • you feel the improvement week after week

I swear by Galloway’s program. It fits perfect with my philosophy that we have to listen to the body and do mindful running.

This is how I got started, inspired by Galloway:

  •  Run-walk-run, every other day – so for example Tuesday-Thursday-Saturday is your, run-walk-run days
  •  30 min every time
  • Then Mondays – Wednesdays – Fridays,  are walk days – 30 min.
  • Saturdays, a longer run – by doing this, you really improve! You will feel that your usual 30 min run-walk-run becomes a piece of cake – a run in the park 🙂
  • Sunday is rest day – important to have this!
  • Try to get out the same time, every day – to create a routine.
  • Find a running buddy – it is always easier if you know someone is waiting for you out there.
  • Make time – wake up an hour early, for example. Do you know how beautiful it is outside early in the morning? (see this)

In the beginning I was walking a lot more than I was running. To be totally honest with you I could not run 10 steps without being out of breath. As I kept to the program, each time I could run a little longer. It doesn’t matter, as long as we get out – that is the most important.

By following this program you will very quickly, feel improvement. Make sure you can always carry on a conversation without huffing and puffing. Take it easy – AND put in as many walk breaks as you need. Who cares?

I love Oscar Wilde’s philosophical quote:- Life is too important to be taken seriously! This is true when it comes to running too!

Get out, have fun and above all enjoy your run!!

Links to Jeff Galloway’s website and books;

Jeff Galloway

Running, getting started

Running until you’re 100

Getting into the great habit

29 June 2012

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Developing new habits to help balanced living, can be a big challenge. The norm is that it takes 21 days to create a new habit.  Over the past 2 years, I have nurtured and created new habits and have been successful with maintaining them. Looking back, I can see that there were some important factors that were essential to my success.

Developing good balanced-living habits:

1. Create time – don’t wait for time, take time.

2. Make good routines – Do the new endeavour in the same way and at the same time – the same thing – at the same time – every time. It is easier to create a habit if you make it a routine, for example do the same time every time i.e., running in the morning, mediating from 7 -7:15, etc. Especially in the beginning as the habit is forming – you will be motivated by the great feeling it gives you. You feel how good it is for you and will fall into the rhythm of doing it, because you want more of that feeling.

3. Keep at it – the more that you do it , the easier it is, so do it again, and again, and again, – you are creating new little paths in the brain that eventually turn into new highways. Every time you do it, it becomes easier.

The biggest challenge though, when it comes to creating a new habit, is in the mind. The “monkey mind” I call it. The one that will tell you that you do not need to go for a run right now, it is too early, you are too tired, it is raining, it is cold, you are too busy and tomorrow will be much better. It will continue telling you that you are much better off without and it will, if you allow it, convince you that, yes indeed, mañana, will, of course, be much better.

The problem is that if we let ourselves be seduced by the “monkey mind”- days will go without running, meditating, writing that book, losing the weight, stopping smoking, dancing, taking care of ourselves – or whatever the goal is, days will pass, months will pass, years may pass, a lifetime may pass!

So how to turn off the “monkey mind” and get over the upstart to our jogging, meditating, writing? We can’t turn it off,  but the less we listen to it, the less obnoxious it is .

First of all – the “monkey mind” never tells the truth, so by starting to realize that we are being fooled and conned by the a lying “monkey mind” – is the key. Starting to observe the messages and ask if this is really truth, is an important first step.

Monkey mind : This is way too early, turn off that alarm clock immediately, this has to be a joke !

You: Right it is early, but I will be grateful that I got up to run.

Monkey mind: Hey common – you can’t be serious, feel the warmth of the bed, close your sweet little eyes and dream.

You: Okay, I hear you are really tired and maybe we can nap in the afternoon.

Monkey mind: No no no – now is better, much better and apart from that it is cold and dreadful out there and by the way, you are too old to start running, you don’t need this!

You: I know what you are up to – and it sounds good, but I need my run, that is the truth, so I am off, tired, old and all.

When I wake up having planned an early morning run at 7 am – I can assure you that the “monkey mind” is there, trying every dirty trick in the box, to get me to stay in my warm bed and take another hour or two snoozing. So I am aware – and I know what is coming.

I have tried it so many times that I know that going out there running will benefit me in so many ways that I tell the “monkey mind” – “thanks for your input I’m off running anyway, buddy” – I know by now, that the run will do me so much good and I will love myself for doing it later, so I do it!

Other times I will follow a trick from Jeff Galloway the former Olympic runner, and say ‘ okay I hear you, you are so tired and all we will do this morning is, put the shoes on and run to the end of the drive”! But by the time I reach the end of the drive, I have smelled the fresh morning air, felt the air on my skin, and the sun on my face, and the “monkey mind” is forgotten and I am out there enjoying the run.

“Good habits, once established are just as hard to break as are bad habits” Robert Puller

Running for your Life – Joyfully

12 April 2012

9 Comments

While visiting one of my favorite blogs An Unrefined Vegan  I saw that on the 29th of April there will be a WordPress 5 K Run! It will take place whereever you are. You can run, walk, skip , dance or whatever – just what fits you best – 5 K and then afterwards you get to blog about it.

You can find the details for “The Automattic Worldwide WP 5k ” right here  WordPress 5k Run

I will be doing my thing – running in Copenhagen where I will be visiting on the 29th of April and what a great chance to blog about running in one of my favorite cities in the world, Copenhagen 🙂 (which just happens to be my hometown as well!)

I used to run before I had kids, but when they came I didn’t feel I had the time anymore. I was never a very big runner just did the odd 3 k every now and then, but I enjoyed it.

Busy life took over and my time for running, exercising disappeared – I’m sure that many of you know this story and can relate to it.

BUT – after starting to drink my green smoothies I (naturally) got more energy and I needed to move this body – I put on my old running shoes and hit the road.  Aunt Tillie from Louisiana recommended  Jeff Galloway’s program Run Injury Free. She is 65 years old and has run 48 marathons in her life, and has done so the Galloway way, with joy. Aunt Tillie and Mr Galloway have been a  great inspiration to me. Jeff Galloway recommends a combination of running and walking. This is a gentle way and will prevent injuries and Galloway actually claims we can run injury free till we are a hundred. It suits my philosophy of being gentle to ourselves perfectly. This program also showed me running does not have to be tortuous, but can be a joyful affair – one that I look forward to every day of the year. It’s ME TIME – no worries, no hurries, just me on the road.

I started running again about 2 years ago,  in the beginning I could not run for a whole min without almost dying – I  was in such bad shape. But I kept following the program every day – 45 min run/walk,  one day run/walk- one day walk – Sundays I rest. I feel that this way of training is so gentle and my muscles recover quickly after each run because of the walk breaks. Today I run 10 k every other day and a longer run during the weekend. I would never have believed that 2 years ago!

I love running because I can do it anywhere and anytime. All I need is my running shoes and off I go. I love being out in nature and clearing my mind and my soul with the fresh air. It impossible to come home grumpy after a good run 🙂

Today running is used as an important part of treatment for addiction, depression and anxiety, obesity and stress. It does affect the chemistry in the brain. Not just while running but the calm continues and we experience the benefits after every run.  If you want to know more about the befits of running there is a great article from the Psychology Department at Vanderbilt University here

I hope you will enjoy this youtube – a 100 year old man runs marathon – okay with that I think there are no more viable excuses 🙂 – see you out there!