|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.
- 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!
The 10 Hiking Backpack Essentials
Repair Kit and Tools
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.
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!
Let’s face it, this month just did not go as planned. I was injured, and am still healing from tendon and ligament damage, and one of our cats who was a mammary gland breast cancer survivor had a relapse and didn’t survive the second round. My fitness challenges went out the window. Life happens.
My ankle and heal are still unstable so I don’t want to commit to too many online challenges, or worry about advancing miles or speed. But I need to commit to some plans for the upcoming month. My body feels neglected.
Plans & Goals
💠I already started a new meditation challenge 5 days ago. The *21 DAY MEDITATION For Weight Loss Challenge. The meditations are very simple, very easy going and inspiring. I’ve actually focused a lot this month on personal development and meditation. Perhaps my injury in the end was a good thing because I feel amazing mental focus now and seem to be handling anxiety challenges better and better. I really recommend this challenge, and it’s FREE!
After the 21 Days I’m going to try and do *Gaia’s am/pm meditations with Rodney Yee. Since we subscribe to the channel I should make more use of it lol. They are each about a half hour long. I know it’s an added chunk of time taken out of the day, but when it’s for making the quality of the days and my life better, it doesn’t seem like lost time. I’ve done some Rodney Yee meditation before and I’ve really enjoyed it. His delivery is very calm and gentle.
💠*Potterhead Running Club’s *Penseive 10k’s (virtual running event) official date is May 2nd. I am not at all able to do all the miles for a 10k (about 6.3 miles) all at once with my injury or it will just delay healing even longer, but the nice thing about the PHRC is that they believe it’s perfectly ok to run it in chunks and even have a tracker for it. I plan to start on Monday and do a little every day. I have to build strength in my ankle back up. I ripped it up pretty bad when I twisted it weeks ago.
💠I also have a new schedule set up for May to get back into setting a routine. This is kind of my go to schedule. It works with our lifestyle. We don’t normally have time for hikes or climbs until the weekend.
Monday: Run/Walk & Yoga or Les Mills Bodyflow Tuesday: 90 minutes - Les Mills Bodypump Wednesday: Short Run/Walk & Les Mills Bodyattack Thursday: 90 minutes - Les Mills Bodypump Friday: Run/Walk & Yoga or Les Mills Bodyflow Saturday: 30 minutes - Les Mills Bodypump & other (hiking/yoga/climbing/etc) Sunday: Rest day or hiking/climbing/etc
💠 And weekly sound baths, meditations and tea with Buddha (weekly sangha) is always on schedule for mental health, physical well-being, furthering my own sense of zen, and expanding my spiritual knowledge.
*Thich Nhat Hanh explains that sangha is more than a community, it’s a deep spiritual practice. A sangha is a community of friends practicing the dharma together in order to bring about and to maintain awareness. The essence of a sangha is awareness, understanding, acceptance, harmony and love
Here’s to making May a healthier month that April!
What memories do you run for?
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.
Potterhead Running Club‘s
third event of 2019!
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.
The Fox Valley RunJunkEes® Run Club Chapter is the main and originating chapter of the RunJunkEes® Run Club. They have an upcoming race event, the FVRJ 5K Challenge. If you are local to the Oswego, Illinois area, you can sign up for the event itself!
But if you’re not local to Illinois, like me, they created a virtual option!!
“The motto for this race is #BeatYesterday. Our goal is to provide a race that will allow you to challenge yourself to improve on where you are today. “
To sign up for either the actual or virtual event and to learn more about the race itself and where the proceeds are going. follow the link below!
To learn more about the club and it’s chapters: RunJunkEes® Run Club & It’s Chapters
Run/Walk Run Interval Training
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;
in it because they LOVE it
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!
Run/Walk Run Interval Training Schedule
*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
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!!!
★DEDICATION ★COMMITMENT ★INSPIRATION ★INFORMATION
FOR THE AVID & THE ASPIRING RUNNER
Merriam-Webster defines Junkie as a person who gets an unusual amount of pleasure from or has an unusual amount of interest in something.
We’ve changed the i to an E because here Everyone matters.
RunJunkEes® is the worlds largest FREE running club. RunJunkEes is also about much more than just being a hardcore runner. This is a home for avid runners and aspiring runners alike. We hope to share enough knowledge, motivation and inspiration to keep you coming back for more.
I’ve been with RunJunkEes Run Club since 2015, yep I said 2015!! This is a WORLDWIDE running club!! Through all these years, it’s been fun, inspirational, helpful, motivating and a place where friendships are made ❣
RunJunkEes® Run Club:
Hampton Roads Ambassador/Group Admin
Jersey Shore Ambassador/Group Admin
I’ve been an avid Les Mills fan since they were teamed with Beachbody. Their Bodypump and Bodycombat fitness programs were my favorites. They left Beachbody quite a while ago and I followed them! Besides running, walking, hiking and yoga, this is what I do. These have been the most effective at home fitness programs I’ve ever done. And now they’ve given their loyal fan base a special code we can extend to others. We get no financial kickbacks, no special anything. It’s just a way to express our love of the Les Mills fitness programs to our friends and family and allow them to sample the programs for free for a full 30 Days with OnDemand.
How Can You Redeem This Offer?
- You sign up for a new LES MILLS On Demand subscription at: https://www.lesmillsondemand.com/en_us/subscriptions/signup
- On this page click the green text “Redeem Promo Code”, paste the code in and click apply
- The page will refresh and a hidden promotion with a 30-day free trial will show
- Once you complete the sign up process, you automatically receive 30 days’ free access to LES MILLS on Demand
Terms and Conditions: Extended free trial is for 30 days and is redeemable for new subscribers only. Not valid to past trialists or current subscribers.
SO WHAT’S THE CODE?????
Your code is: supinesubstance57
Terms and Conditions: Extended free trial is for 30 days and is redeemable for new subscribers only. Not valid to past trialists or current subscribers.
The Les Mills Trainers Philosophy
** Sorry I’ve been gone a while. A lot of people are having trouble with the code. On the second screen after you enter your name and such is where you enter your activation code!