Some Self Care Tips

 

 

 

𝑺𝑶𝑴𝑬 𝑺𝑬𝑳𝑭-𝑪𝑨𝑹𝑬 𝑻𝑰𝑷𝑺
1. 𝑺𝒕𝒐𝒑 𝒂𝒏𝒅 𝒔𝒎𝒆𝒍𝒍 𝒕𝒉𝒆 𝒇𝒍𝒐𝒘𝒆𝒓𝒔…
𝑮𝒆𝒕 𝒐𝒖𝒕 𝒊𝒏𝒕𝒐 𝒏𝒂𝒕𝒖𝒓𝒆. 𝑺𝒎𝒆𝒍𝒍 𝒕𝒉𝒆 𝒇𝒍𝒐𝒘𝒆𝒓𝒔, 𝒇𝒆𝒆𝒍 𝒕𝒉𝒆 𝒃𝒓𝒆𝒆𝒛𝒆 𝒈𝒐 𝒕𝒉𝒓𝒐𝒖𝒈𝒉 𝒚𝒐𝒖𝒓 𝒉𝒂𝒊𝒓. 𝑭𝒆𝒆𝒍 𝒕𝒉𝒆 𝒎𝒊𝒔𝒕𝒚 𝒐𝒄𝒆𝒂𝒏 𝒂𝒊𝒓 𝒌𝒊𝒔𝒔 𝒚𝒐𝒖𝒓 𝒔𝒌𝒊𝒏. 𝑩𝒆𝒚𝒐𝒏𝒅 𝒈𝒆𝒕𝒕𝒊𝒏𝒈 𝒂 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒅𝒐𝒔𝒆 𝒐𝒇 𝒗𝒊𝒕𝒂𝒎𝒊𝒏 𝑪, 𝒏𝒂𝒕𝒖𝒓𝒆 𝒎𝒂𝒌𝒆𝒔 𝒖𝒔 𝒉𝒂𝒑𝒑𝒚. 𝑨 𝒔𝒕𝒖𝒅𝒚 𝒂𝒕 𝑹𝒖𝒕𝒈𝒆𝒓𝒔 𝑼𝒏𝒊𝒗𝒆𝒓𝒔𝒊𝒕𝒚 𝒇𝒐𝒖𝒏𝒅 𝒕𝒉𝒂𝒕 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒔𝒕𝒐𝒑𝒑𝒊𝒏𝒈 𝒕𝒐 𝒔𝒎𝒆𝒍𝒍 𝒕𝒉𝒆 𝒇𝒍𝒐𝒘𝒆𝒓𝒔 𝒂𝒊𝒅𝒔 𝒐𝒖𝒓 𝒆𝒎𝒐𝒕𝒊𝒐𝒏𝒂𝒍 𝒉𝒆𝒂𝒍𝒕𝒉.

2. 𝑬𝒏𝒋𝒐𝒚 𝒕𝒉𝒆 𝒔𝒖𝒏𝒓𝒊𝒔𝒆𝒔 𝒂𝒏𝒅 𝒕𝒉𝒆 𝒔𝒖𝒏𝒔𝒆𝒕𝒔…
𝑰 𝒑𝒐𝒔𝒕 𝒂 𝒍𝒐𝒕 𝒐𝒇 𝒔𝒖𝒏𝒔𝒆𝒕 𝒑𝒉𝒐𝒕𝒐𝒔 𝒐𝒏 𝒎𝒚 𝒑𝒓𝒐𝒇𝒊𝒍𝒆 𝒑𝒂𝒈𝒆. 𝑻𝒉𝒆 𝒏𝒊𝒈𝒉𝒕 𝒔𝒌𝒚 𝒎𝒂𝒌𝒆𝒔 𝒎𝒆 𝒇𝒆𝒆𝒍 𝒉𝒂𝒑𝒑𝒚 𝒂𝒏𝒅 𝒄𝒐𝒏𝒕𝒆𝒏𝒕. 𝑺𝒕𝒂𝒓𝒕𝒊𝒏𝒈 𝒕𝒉𝒆 𝒅𝒂𝒚 𝒘𝒊𝒕𝒉 𝒂 𝒃𝒆𝒂𝒖𝒕𝒊𝒇𝒖𝒍 𝒗𝒊𝒆𝒘 𝒐𝒇 𝒕𝒉𝒆 𝒔𝒖𝒏𝒓𝒊𝒔𝒆 𝒂𝒏𝒅 𝒆𝒏𝒅𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒆𝒗𝒆𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝒂 𝒃𝒓𝒆𝒂𝒕𝒉𝒕𝒂𝒌𝒊𝒏𝒈 𝒗𝒊𝒆𝒘 𝒐𝒇 𝒕𝒉𝒆 𝒔𝒖𝒏 𝒔𝒆𝒕𝒕𝒊𝒏𝒈 𝒄𝒂𝒏 𝒉𝒆𝒍𝒑 𝒚𝒐𝒖 𝒈𝒆𝒕 𝒎𝒐𝒓𝒆 𝒓𝒆𝒔𝒕𝒇𝒖𝒍 𝒔𝒍𝒆𝒆𝒑. 𝑨𝒓𝒕𝒊𝒇𝒊𝒄𝒊𝒂𝒍 𝒍𝒊𝒈𝒉𝒕𝒊𝒏𝒈 𝒂𝒄𝒕𝒖𝒂𝒍𝒍𝒚 𝒎𝒆𝒔𝒔𝒆𝒔 𝒘𝒊𝒕𝒉 𝒐𝒖𝒓 𝒔𝒍𝒆𝒆𝒑 𝒄𝒚𝒄𝒍𝒆𝒔. 𝑾𝒆 𝒏𝒆𝒗𝒆𝒓 𝒒𝒖𝒊𝒕𝒆 𝒌𝒏𝒐𝒘 𝒘𝒉𝒆𝒏 𝒊𝒕’𝒔 𝒅𝒂𝒚 𝒂𝒏𝒅 𝒘𝒉𝒆𝒏 𝒊𝒕’𝒔 𝒏𝒊𝒈𝒉𝒕.

3. 𝑮𝒆𝒕 𝒐𝒖𝒕𝒔𝒊𝒅𝒆 𝒇𝒐𝒓 𝒘𝒂𝒍𝒌𝒔…
𝒀𝒐𝒖 𝒄𝒐𝒖𝒍𝒅 𝒅𝒐 𝒐𝒏 𝒍𝒐𝒏𝒈 𝒘𝒂𝒍𝒌 𝒐𝒓 𝒂 𝒇𝒆𝒘 𝒔𝒉𝒐𝒓𝒕 𝒐𝒏𝒆𝒔. “𝑨 2015 𝒔𝒕𝒖𝒅𝒚 𝒇𝒐𝒖𝒏𝒅 𝒎𝒂𝒏𝒚 𝒎𝒆𝒏𝒕𝒂𝒍 𝒉𝒆𝒂𝒍𝒕𝒉 𝒃𝒆𝒏𝒆𝒇𝒊𝒕𝒔 𝒇𝒐𝒓 𝒂 30-𝒎𝒊𝒏𝒖𝒕𝒆 𝒘𝒂𝒍𝒌𝒊𝒏𝒈 𝒍𝒖𝒏𝒄𝒉. 𝑾𝒐𝒓𝒌𝒆𝒓𝒔 𝒉𝒂𝒅 𝒊𝒏𝒄𝒓𝒆𝒂𝒔𝒆𝒅 𝒆𝒏𝒕𝒉𝒖𝒔𝒊𝒂𝒔𝒎, 𝒇𝒆𝒍𝒕 𝒎𝒐𝒓𝒆 𝒓𝒆𝒍𝒂𝒙𝒆𝒅, 𝒂𝒏𝒅 𝒘𝒆𝒓𝒆 𝒍𝒆𝒔𝒔 𝒏𝒆𝒓𝒗𝒐𝒖𝒔 𝒂𝒇𝒕𝒆𝒓 𝒘𝒂𝒍𝒌𝒊𝒏𝒈 𝒂𝒕 𝒍𝒖𝒏𝒄𝒉𝒕𝒊𝒎𝒆. 𝑻𝒉𝒆𝒚 𝒂𝒍𝒔𝒐 𝒊𝒎𝒑𝒓𝒐𝒗𝒆𝒅 𝒕𝒉𝒆𝒊𝒓 𝒑𝒉𝒚𝒔𝒊𝒄𝒂𝒍 𝒇𝒊𝒕𝒏𝒆𝒔𝒔 𝒂𝒏𝒅 𝒐𝒕𝒉𝒆𝒓 𝒎𝒆𝒂𝒔𝒖𝒓𝒆𝒔 𝒐𝒇 𝒉𝒆𝒂𝒍𝒕𝒉.”

4. 𝑮𝒓𝒐𝒘 𝒔𝒐𝒎𝒆 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒐𝒘𝒏 𝒇𝒐𝒐𝒅…
𝑰𝒕 𝒄𝒐𝒖𝒍𝒅 𝒃𝒆 𝒂 𝒘𝒊𝒏𝒅𝒐𝒘 𝒃𝒐𝒙 𝒉𝒆𝒓 𝒈𝒂𝒓𝒅𝒆𝒏 𝒐𝒓 𝒃𝒆 𝒂 𝒓𝒆𝒃𝒆𝒍 𝒂𝒏𝒅 𝒍𝒆𝒕 𝒚𝒐𝒖𝒓 𝒆𝒏𝒕𝒊𝒓𝒆 𝒃𝒂𝒄𝒌𝒚𝒂𝒓𝒅 𝒃𝒆𝒄𝒐𝒎𝒆 𝒚𝒐𝒖𝒓 𝒑𝒓𝒐𝒅𝒖𝒄𝒆 𝒔𝒆𝒄𝒕𝒊𝒐𝒏. 𝑮𝒓𝒐𝒘𝒊𝒏𝒈 𝒕𝒉𝒊𝒏𝒈𝒔 𝒘𝒊𝒕𝒉 𝒐𝒖𝒓 𝒐𝒘𝒏 𝒕𝒘𝒐 𝒉𝒂𝒏𝒅𝒔 𝒈𝒊𝒗𝒆𝒔 𝒖𝒔 𝒂 𝒔𝒆𝒏𝒔𝒆 𝒐𝒇 𝒂𝒄𝒄𝒐𝒎𝒑𝒍𝒊𝒔𝒉𝒎𝒆𝒏𝒕, 𝒆𝒎𝒑𝒐𝒘𝒆𝒓𝒎𝒆𝒏𝒕 𝒂𝒏𝒅 𝒓𝒆𝒍𝒊𝒆𝒗𝒆𝒔 𝒔𝒕𝒓𝒆𝒔𝒔. 𝑰𝒕 𝒂𝒍𝒔𝒐 𝒂𝒅𝒅𝒔 𝒕𝒐 𝒐𝒖𝒓 𝒅𝒂𝒊𝒍𝒚 𝒎𝒊𝒏𝒅𝒇𝒖𝒍𝒏𝒆𝒔𝒔. 𝑨𝒔 𝒚𝒐𝒖 𝒄𝒂𝒓𝒆 𝒇𝒐𝒓 𝒕𝒉𝒆 𝒑𝒍𝒂𝒏𝒕𝒔, 𝒗𝒆𝒈𝒈𝒊𝒆𝒔 𝒂𝒏𝒅 𝒇𝒓𝒖𝒊𝒕𝒔 𝒚𝒐𝒖 𝒈𝒓𝒐𝒘 𝒚𝒐𝒖 𝒘𝒊𝒍𝒍 𝒃𝒚 𝒏𝒂𝒕𝒖𝒓𝒆 𝒄𝒂𝒓𝒆 𝒎𝒐𝒓𝒆 𝒅𝒆𝒆𝒑𝒍𝒚 𝒇𝒐𝒓 𝒚𝒐𝒖𝒓 𝒐𝒘𝒏 𝒏𝒖𝒓𝒕𝒖𝒓𝒊𝒏𝒈.

5. 𝑫𝒐 𝒔𝒐𝒎𝒆 𝒆𝒂𝒓𝒕𝒉𝒊𝒏𝒈…
𝑮𝒆𝒕 𝒐𝒖𝒕𝒔𝒊𝒅𝒆 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒃𝒂𝒓𝒆 𝒕𝒐𝒐𝒕𝒔𝒊𝒆𝒔 𝒇𝒐𝒓 𝒂 𝒃𝒊𝒕. 𝑭𝒆𝒆𝒍 𝒕𝒉𝒆 𝒈𝒓𝒂𝒔𝒔. 𝑪𝒖𝒓𝒍 𝒚𝒐𝒖𝒓 𝒕𝒐𝒆𝒔 𝒊𝒏 𝒕𝒉𝒆 𝒔𝒐𝒊𝒍. 𝑮𝒆𝒕 𝒂 𝒍𝒊𝒕𝒕𝒍𝒆 𝒅𝒊𝒓𝒕𝒚 𝒆𝒗𝒆𝒏. 𝑬𝒂𝒓𝒕𝒉𝒊𝒏𝒈 𝒃𝒓𝒊𝒏𝒈𝒔 𝒖𝒔 𝒃𝒂𝒄𝒌 𝒕𝒐 𝒐𝒖𝒓 𝒎𝒐𝒓𝒆 𝒑𝒓𝒊𝒎𝒂𝒍 𝒓𝒐𝒐𝒕𝒔 𝒂𝒏𝒅 𝒂𝒍𝒍𝒐𝒘𝒔 𝒖𝒔 𝒈𝒓𝒐𝒖𝒏𝒅 𝒐𝒖𝒓𝒔𝒆𝒍𝒗𝒆𝒔.
𝒉𝒕𝒕𝒑𝒔://𝒘𝒘𝒘.𝒏𝒄𝒃𝒊.𝒏𝒍𝒎.𝒏𝒊𝒉.𝒈𝒐𝒗/𝒑𝒎𝒄/𝒂𝒓𝒕𝒊𝒄𝒍𝒆𝒔/𝑷𝑴𝑪3265077/

6. 𝑱𝒖𝒔𝒕 𝒈𝒆𝒕 𝒐𝒖𝒕𝒔𝒊𝒅𝒆…
𝑳𝒐𝒐𝒌 𝒂𝒕 𝒕𝒉𝒆 𝒏𝒊𝒈𝒉𝒕 𝒔𝒌𝒚. 𝑺𝒆𝒆 𝒕𝒉𝒐𝒔𝒆 𝒔𝒕𝒂𝒓𝒔? 𝑻𝒉𝒆𝒚 𝒓𝒆𝒑𝒓𝒆𝒔𝒆𝒏𝒕 𝒕𝒉𝒆 𝒃𝒊𝒈𝒈𝒆𝒓 𝒑𝒊𝒄𝒕𝒖𝒓𝒆. 𝑺𝒐𝒎𝒆 𝒕𝒊𝒎𝒆𝒔 𝒘𝒆 𝒄𝒂𝒏 𝒈𝒆𝒕 𝒕𝒓𝒂𝒑𝒑𝒆𝒅 𝒊𝒏 𝒐𝒖𝒓 𝒐𝒘𝒏 𝒉𝒆𝒂𝒅𝒔 (𝑰 𝒌𝒏𝒐𝒘 𝑰 𝒄𝒂𝒏) 𝒂𝒏𝒅 𝒘𝒆 𝒈𝒆𝒕 𝒔𝒕𝒖𝒄𝒌 𝒊𝒏 𝒕𝒉𝒆 𝒔𝒂𝒎𝒆 𝒄𝒚𝒄𝒍𝒆𝒔 𝒃𝒆𝒄𝒂𝒖𝒔𝒆 𝒘𝒆 𝒂𝒓𝒆 𝒘𝒓𝒂𝒑𝒑𝒆𝒅 𝒖𝒑 𝒊𝒏 𝒐𝒖𝒓 𝒐𝒘𝒏 𝒅𝒓𝒂𝒎𝒂. 𝑾𝒉𝒆𝒏 𝒚𝒐𝒖 𝒕𝒂𝒌𝒆 𝒕𝒉𝒆 𝒕𝒊𝒎𝒆 𝒕𝒐 𝒈𝒆𝒕 𝒐𝒖𝒕𝒔𝒊𝒅𝒆 𝒂𝒏𝒅 𝒍𝒐𝒐𝒌 𝒂𝒕 𝒕𝒉𝒆 𝒗𝒂𝒔𝒕𝒏𝒆𝒔𝒔 𝒐𝒇 𝒕𝒉𝒆 𝒐𝒄𝒆𝒂𝒏 𝒐𝒓 𝒕𝒉𝒆 𝒇𝒍𝒐𝒘 𝒐𝒇 𝒂 𝒘𝒂𝒕𝒆𝒓𝒇𝒂𝒍𝒍, 𝒚𝒐𝒖 𝒖𝒏𝒃𝒍𝒐𝒄𝒌 𝒂𝒍𝒍 𝒕𝒉𝒂𝒕 𝒈𝒂𝒓𝒃𝒂𝒈𝒆 𝒕𝒉𝒂𝒕 𝒄𝒂𝒏 𝒃𝒐𝒈 𝒚𝒐𝒖 𝒅𝒐𝒘𝒏.

𝑾𝒆 𝑨𝒓𝒆 𝑾𝒊𝒍𝒅𝒏𝒆𝒔𝒔

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𝑱𝒐𝒊𝒏 𝑯𝒆𝒓𝒆 – 𝑾𝒆 𝑨𝒓𝒆 𝑾𝒊𝒍𝒅𝒏𝒆𝒔𝒔

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Mindfulness On The Trails

Practice Mindfulness on Your Next Hike
“We all deserve to have more peace in our lives, and I truly believe nature and hiking can bring that to us.”
Last month co-founder Karla shared her top tips on practicing mindfulness on the trails presented by Aftershokz.

Hiking Tips

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  • Check the weather.
  • Select a trail and distance that matches your ability.
  • Dress in a couple layers. Even if it’s hot have extra layers available, in the event you get lost and delayed in returning the temps may drop as it nears nightfall.
  • Pay attention to landmarks on the trail.
  • Apply Sunscreen 30 minutes before you get on the trails, every 80 minutes thereafter. Lip balm with SPF is a must as well.
  • Water and Electrolytes. Hydrating days prior to a big hike can help to minimize dehydration. You should always carry 2-3 liters and extra in the heat. Hydrate after the hike with electrolytes too.
  • Wear a hat to help keep your head cool and protect you from direct sunlight.
  • Hike early morning or evening – or go for a night hike on the next full moon!
  • Recognize the symptoms of heat exhaustion and heat stroke. WebMD.
  • Don’t cross water if it’s above your knees. If you do, find a natural bridge or cross facing upstream while shuffling your feet.
  • Tips for hiking in bear country.
  • Hike at a fitness level that’s at a level for your least fit or experienced person if hiking in  a group.
  • Learn how to read a map (if you don’t already know how).
  • Use a compass.
  • Stay on the trails.
  • wear appropriate clothing. Shoes should fit comfortably and be broken in already.
  • In the backpack (depending on experience, length and difficulty of hike); bug spray, water, nutrient dense snacks, sunscreen, lip balm, extra socks, wet socks suck and holes can cause blistering, hat (unless you are wearing one), first aid supplies, map, compass, fully-charged cell phone and GPS, poncho, plastic storage zipper bags, dry bags, tarp, whistle, knife or multi-purpose tool, flashlight or headlamp with fresh batteries in them. All that being said, don’t take a bunch of extra stuff. That will only weigh you down, slow you down and fatigue you. Take essential hiking provisions.
  • Add to your kit a small fire starter kit in case of stranding (being lost) overnight or cold weather emergencies only. Make sure you know how to start a fire without starting a forest/wooded trail fire. Forest fires can spread extremely fast. And even more so in some areas where weather conditions cause high risk factors for fire. Please please please know what your doing with your fire kit, in advance of your hike!
  • Learn about poisonous plants indigenous to your area.
  • Learn about the wildlife indigenous to your area.
  • Know your locations hunting seasons🥺 You don’t want to get mistaken for a target 😧
  • Make stops along the way. Set your pack down, drink some water and give your muscles a rest.
  • Make sure someone at home knows the trail route you’re taking.
  •  If it’s raining, remember to use caution, even leaves can be slick.
  • Know your poison ivy!

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The 10 Hiking Backpack Essentials
Navigation
Sun Protection
Insulation
Illumination
First-Aid Supplies
Fire
Repair Kit and Tools
Nutrition
Hydration
Emergency Shelter

 

 

Resources: If you aren’t familiar with the details of each of the ten categories of the 10 Essentials, we recommend reading our Guide to the 10 Essentials.

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Wild Animal Safety Tips: How to Stay Safe When Encountering Wildlife

 

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Don’t let the rain stop you from hiking!

Here are some tips to make sure you stay safe…

  • Choose the Right Trail – Pick a shorter hike that will take a few hours rather than all-day. Make sure you read up on the trail beforehand to see if there are creeks or slippery sections that are prone to flooding.
  • Wear the Right Clothing – Make sure your jacket is waterproof. You want to stay dry from the rain but also have a material that wicks away sweat.
  • Bring the Right Gear – Invest in a rain cover for your backpack. You can also use dry bags or ziploc bags to keep your gear dry inside your pack.
  • Bring the Right Snacks – You most likely won’t stop for a picnic so pick grab-and-go snacks like nuts and granola bars. Consider a thermos if it’s cold.
  • Have the Right Attitude – Learn to love the rain – the trails will probably be less crowded and if you’re adequately prepared, you’ll soon love it!

 

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Hike Like A Girl Weekend 2019

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Get Out on the Trail May 4-5 for Hike Like A Girl Weekend 2019
Invite your friends and family out for a hike and share your experience on social media using #HikeLAG2019 or #HikeLikeAGirl2019 for a chance to win gear. Any trail, anywhere. Find a trail and hike. It’s that simple.  
We have a super busy weekend the 4th & 5th. But I think we can squeeze in a short Sunday morning hike before the energy healing, just need to head somewhere close. Fingers crossed we can fit it in 🤞

I run for the memories

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What memories do you run for?

Show the world which memories motivate you to move

Sign Up For The Pensieve 10K

 

Music & Memory is a non-profit organization that brings personalized music into the lives of the elderly or infirm through digital music technology, vastly improving quality of life. They train nursing home staff, as well as family caregivers, to create and provide personalized playlists using iPods/MP3 Players to enable those struggling with Alzheimer’s, dementia and other cognitive and physical challenges to reconnect with the world through music-triggered memories.

Pensieve 10k Virtual

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Potterhead Running Club‘s
third event of 2019!

Pensieve 10k!

For our third event of 2019, we’re diving into the mysterious magical object used by Hogwarts headmasters (and Harry, of course) to examine and re-live memories. Legend has it that the founders of Hogwarts found the Pensieve half buried in the ground, this was supposedly one of the reasons the school was located in such a remote location. In the dark days leading up to the Second Wizarding War, Dumbledore used the Pensieve to organize his memories about Lord Voldemort, and on the final day of that war, Harry used it to learn the truth about what needed to be done to defeat him once and for all.

Your registration includes this incredible 3″ 3-D bowl-shaped medal, custom sublimated ribbon, and the always popular personalized digital bib!

Reliving memories…especially happy ones…can be a very powerful magic. Potterhead Running Club is thrilled to announce our charity partner for this event is Music & Memory! Music & Memory is a non-profit organization that brings personalized music into the lives of the elderly or infirm through digital music technology, vastly improving quality of life. They train nursing home staff, as well as family caregivers, to create and provide personalized playlists using iPods/MP3 Players to enable those struggling with Alzheimer’s, dementia and other cognitive and physical challenges to reconnect with the world through music-triggered memories. Learn more at https://musicandmemory.org/

We enjoy these virtual runs because they can be completed at any time, right?

So don’t forget your “I run for the memories” event shirt. Available in multiple fabrics and styles from tee to tank to hoodie, all proceeds go to support our wonderful charity partner! You can get your shirt here: https://www.customink.com/fundraising/pensieve-10k

The suggested run date for the Pensieve 10k is May 2nd, which marks the Battle of Hogwarts. We’re using our Pensieve to remember those we lost that day. Remember, this is only a fun suggestion. Being a virtual run, you’re welcome to complete your distance whenever, wherever, and however you choose!

Registration closes at midnight on May 5th (or early morning on the 6th depending on your Time Zone). All medals will be mailed on Monday, May 13th.

For more information on how our virtual running events work, please visit our FAQ**.

This is everything.
This is our deepest motivation.
This is the reason why the Pensieve 10k exists.
This is the memory we run for.
Come run with us.

Sign up today and run for the memories!

Run/Walk Interval Training

Run/Walk Run Interval Training

STOP

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Here is where you usually see “Week One”. For some speeding through week one not only seems impossible but reads as impossible when you glance to week two. Many of  the training schedules that teach people to run, even those training you to do run/walk intervals make the assumption everyone is fit enough to accomplish it. For some just thinking about running is a daunting scary thought. And you are who this blog post is for. 

Running is hard for me. And I always always always fail when I look at training walk to run schedules. And when I stop training and go back to it, I have to go all the way back to training wheels and start all over again. Not only do I need to stay consistent with training but I need extra leg muscle building added onto it, plus I have to foam roll the heck out of my legs often because my muscles seem to bind up super easy. And I can’t stress enough, especially if you have a hard time with the whole running thing, warm up and cool down exercises! And work on using proper form (and https://www.youtube.com/watch?v=fQ7ewHFw_I8) every single time you lace up!

Breathing. Gaining proper breath control isn’t always easy when you’re trying to learn how to run. Take your time, you WILL ease into it as long as you keep reminding yourself the proper way to breathe when running.

What I’m sayin is don’t rush yourself. Don’t let the pressure of timetables and the abilities of others stop you in your tracks from doing it. It doesn’t matter how slow you go or how long it takes you to actually run. If running is difficult for you, I recommendation to put all other exercise on the back burner other than stretching stuff (*see below) until you’ve completed this training.

Start from square zero!

 

This my friends,  is MY version of training to run. And the main point is, it doesn’t matter;
If you run
if you ever run

But if you want to run and you’ve tried and failed, take it easy on yourself and progress as fast or slow as you can or want to.

Not all runners are;
super athletes
in it because they LOVE it
racers
15 minute milers
or even 20 minute or more milers
nor do all care if they hit the next pr

And that my friends, is OK! No, more than ok. If you want to train to run simply because you never have, or because you can’t, that FABULOUS!!

So I threw together a little training plan for myself with reminders to myself as I begin this challenge yet again! I have personal goals that I’ve let get sabotaged because I felt I wasn’t good enough, or fast enough. And now, I just don’t care. My goals are for me and they are no less important that that dude or girl who’s trying to pr their 9 minute mile. So here’s a training plan for those who aren’t super athletes but still want to go out and get it done. We may not be wild about running but we can get wildish with the right plan and support!

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Run/Walk Run Interval Training Schedule

Day 1-Run/Walk
Day 2-Run/Walk
Day 3-*Rest
Day 4-Run/Walk
Day 5-*Rest
Day 6-Run/Walk
Day 7-Rest

*On rest days doing some yoga, pilates or bodyflow type stretching routines would be helpful to relax tension your body’s built up and would help your muscle function recover smoother.

 

Duration Of Training

As long as it takes you to succeed!

 

Run/Walk Run Interval Training Lessons

Lesson 1:
Warm up for 5 to 10 minutes with a brisk walk. Then begin your run/walk intervals. Run at an easy pace for 1 minute, then walk for 5 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 1 in its entirety, and feel confident, move on to Lesson 2.

Lesson 2: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 1 minute, then walk 4 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 2 in its entirety, and feel confident, move on to Lesson 3.

Lesson 3: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 2 minutes, then walk 4 minutes. Repeat the interval 4 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 3 in its entirety, and feel confident, move on to Lesson 4.

Lesson 4: Warm up for 5 minutes with a brisk walk. Then, run at an easy pace for 3 minutes, then walk 3 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 4 in its entirety, and feel confident, move on to Lesson 5.

Lesson 5: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 4 minutes, then walk for 2 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 5 in its entirety, and feel confident, move on to Lesson 6.

Lesson 6: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 5 minutes, then walk for 2 minutes. Repeat the interval 3 times

Repeat for as many weeks as needed. Then, when you can preform Lesson 6 in its entirety, and feel confident, move on to Lesson 7.

Lesson 7: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 6 minutes, then walk for 2 minutes. Repeat the interval 3 times.

Repeat for as many weeks as needed. Then, when you can preform Lesson 7 in its entirety, and feel confident, move on to Lesson 8.

Lesson 8: Warm up for 2 minutes with a brisk walk. Run at an easy pace for 7 minutes, then walk for 2 minutes, then run at an easy pace for 7 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 8 in its entirety, and feel confident, move on to Lesson 9.

Lesson 9: Run at an easy pace for 8 minutes, then walk for 2 minutes. Repeat the interval twice.

Repeat for as many weeks as needed. Then, when you can preform Lesson 9 in its entirety, and feel confident, move on to Lesson 10.

Lesson 10: Run at an easy pace for 10 minutes, then walk for 2 minutes. Repeat the interval twice.

Repeat for as many weeks as needed. Then, when you can preform Lesson 10 in its entirety, and feel confident, move on to Lesson 11.

Lesson 11: Run at an easy pace for 12 minutes, then walk for 2 minutes, then run at an easy pace for 6 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 11 in its entirety, and feel confident, move on to Lesson 12.

Lesson 12: Run at an easy pace for 13 minutes, then walk for 2 minutes, then run at an easy pace for 5 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 12 in its entirety, and feel confident, move on to Lesson 13.

Lesson 13:Run at an easy pace for 15 minutes, then walk for 2 minutes, then run at an easy pace for 4 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 13 in its entirety, and feel confident, move on to Lesson 14.

Lesson 14: Run at an easy pace for 16 minutes, then walk for 1 minute, then run at an easy pace for 4 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 14 in its entirety, and feel confident, move on to Lesson 15.

Lesson 15: Run at an easy pace for 18 minutes, then walk for 1 minute, then run at an easy pace for 3 minutes.

Repeat for as many weeks as needed. Then, when you can preform Lesson 15 in its entirety, and feel confident, move on to Lesson 16. If you’re not yet ready for running without walk breaks, that’s perfectly fine. You can stick with any lesson you feel comfortable with and just add repeats of the circuit. There are plenty of people who run/walk every day, even in races!

16th and Final Lesson: Warm up for 5 minutes walking. Run for 20 minutes. Cool down walk for 5 minutes.

Congratulations!!!!Now you can run for 20 minutes straight! From here you can now successfully navigate most of the other training schedules online to either get faster, run further , longer, or all of the above. But now you have a foundation to build upon and to call upon when you need it. If you’re still struggling, stay with lesson sixteen until you’ve built more endurance and strength! No matter what, you should be darn proud of yourself!!!

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14 Running-Specific Strength Training Exercises

 

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Benefits Of Exercising In Nature (and why it’s better than at home workouts)

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I still do some at home workouts. But I really feel too strongly about getting out in nature and just moving. You can walk, hike, run, swim, etc… But the added benefits to getting outside and away from technology for a hot minute is well worth it. At home and gym workouts are awesome for changing up your routine, getting out of the rain and snow, or just meeting other people and that energy vibe you get from working out around other people. But stepping away from the TV, the computers and the tablets can change your entire mental outlook for the day. So get outside and take a walk!

Hiking In My Neighborhood

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First Landing State Park – Virginia Beach, Virginia

We love First Landing trails for hiking/walking and even trail runs. We love nature and the trails are easy to navigate. One of the trails lead to a beautiful hidden beach. First Landing it’s such a lovely place to be! There are tons of trails for hiking, biking and running. There is a trail center with maps, an informative museum,gifts, restrooms and a venue for special occasions. This is a great place for weddings, trail side or beach side. Where you can find me hiking the most.

 

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Back Bay National Wildlife Refuge – Virginia Beach, Virginia

Beautiful wildlife refuge and great spots for photo ops! It’s really peaceful at Back Bay. Off season some areas are restricted though so check with the websites for more info!

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Northwest River Park – Chesapeake, Virginia

Pretty little park with paved walkways.

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Chesapeake Arboretum – Chesapeake, Virginia

Very shady canopy. Well maintained trails. Tucked away behind a shopping plaza of all things. Take bug spray!

 

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Norfolk Botanical Gardens – Norfolk, Virginia

Yes you have to pay for admission. But you are surrounded by beauty every step of the way. They have a snack bar and lots of places to sit if you get weary. Some areas are not shaded very well so it can get super hot in the middle of summer mid-afternoon. I love this place for a hike, even if it isn’t your normal “hike” type area.

 

 

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Hoffler Creek Wildlife Preserve – Portsmouth, Virginia

Heavy salt marsh environment. Beautiful trails  that wind through the surrounding forest and a big lake.

 

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Sandy Bottom Nature Park – Hampton, Virginia

456 acres of wilderness and wildlife, with 8.6 miles of loop trail surrounding a lake as well as a nature center with educational information. The trails are accessible year-round, are great for any skill level and dogs are welcome as well as long as they are on a leash. This is a beautiful hike!

 

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Newport News Park – Newport News, Virginia

Pretty view, isn’t it? This park offers 9 trails that cover approximately 30 miles, featuring a lake and plenty activities from bird watching to forested paths, fields of wildflowers, canoeing, as well as historical sites.  The trails are considered suitable for all skill levels and can be fairly popular on nice weekend days, so if you prefer seclusion, get there early. Dogs are also welcome as well but must be on a leash.