Have Regular Pedicures

One of the best ways to take care of your feet is to get regular pedicures. Having a pedicure does more than just make your feet look nice. Some things that are done during a pedicure are: getting your feet soaked and thoroughly cleaned, your toenails cut and trimmed and a wonderful (and I do mean wonderful) foot and lower leg massage.

The first thing that happens when you go in for a pedicure is you get to soak your feet in a little whirlpool tub. In most pedicure parlors, you also sit in a massage chair. The massage chair and the feet soak is reason enough for me – it just feels wonderful!

After the cleaning, then your toenails are trimmed and shaped. For many people, it’s hard to reach down to cut your toenails properly. It’s nice to have someone to do this for you – and to make sure it’s done correctly. Since it is hard to do on your own, sometimes they are not trimmed correctly and can cause ingrown toenails – which in turn can cause pain on your runs. Also, having your toenails trimmed will keep them from jamming into the toe box of your shoe – which can cause pain and black toenails.

The pedicurist will also buff off the rough spots and calluses from your feet. Make sure that you tell them that you are a runner and to do that gently.

Then comes another marvelous part of the pedicure. When all this is done – you will get a foot and lower leg massage. I’m sure that I don’t need to tell you how great this feels after you have completed a race or a long run!

Now, don’t think that you can only get a pedicure if you are a female. There are several men who come in where I get mine done. They know how great it feels, also!

There are many podiatrists that suggests regular pedicure for runners. They feel that many calluses, blisters and black toenails could be prevented with pedicures. I’ve been having regular pedicures for years – and I can tell you from experience that it feels absolutely wonderful after a long run!

Running For Overweight People

Believe in yourself

Running is not an easy task for overweight people because they are being out of shape. Nevertheless, believing in yourself can produce miracles. Your beliefs are like the set of rules that dictate your mind. Therefore, if you strongly believe that you can become a slim, healthy runner, then chances are that you will be able to reach that goal.

You can use visualization to develop your self confidence, motivation and performance throughout your running program.

Build up slowly

You should not try to do too much running too soon. This is a big mistake and can lead to a lot of injury and health problems. If you are running too much during your first days of training, then you will be burned out and disappointed. You should be able to accept the fact that you might not be able to run at all at first due to your overweight and out of shape condition.

You should start slowly and develop on the intensity as time goes by. For example, you might only need to walk for 25 minutes three times a week in your first month and then you begin to add 30 seconds of running and one minute of walking during your workout days in the second month and so on.

Regularly check your heart rate

You need to check your heart rate to make sure that you are not doing too much running too soon. If your heart rate in the morning is too high – between 6 and 12 beats per minute – than its regular level, then this means you are doing too much.

You should check your heart rate in the morning and log down your data on your running journal. As your training progresses, your pulse will also improve. Your heart will become more efficient to pump blood and work on your muscles.

Log your runs

You need to log your runs so that you can analyze what you need to improve. A running log can help you to track your progress and doing this is crucial for your success and constant improvement.

On your running log, you need to track your distance, pace and the type of workouts that you have completed on a regular basis. Additionally, you can clearly see the progress of your fitness and weight loss goals so you will never lose sight of them. This is a great tool to boost your motivation as a runner.

Frog Backpack

Light in Weight

Your backpack purchase can be successful if you get the one which is light in weight because the one which is light in weight will be easy to carry and you will be free to stuff it with as much of your belongings as you may need.


Make sure that the backpack you pick is easily adjustable on its handles and straps; this makes your entire trip hassle-free and trouble-free. Easily adjustable backpacks are easy to use and manage.

Correct Frame Size

Remember every backpack has its own frame size so you are required to pick the correct frame size according to your body and comfort. If the frame size is larger than you can pick, it will result in making you uncomfortable whereas if it is smaller even in that case it will be inconvenient to manage.

Proper Waist Belt Size

Not many people know that it is very important to have a proper waist belt size. This lets you carry your backpack with ease.

Support For Runners

The people that we tend to talk about running the most are to our spouses. They have to hear about the good training runs, the bad training runs, that little glitch that we feel in our foot and so on and so on. And, as good significant others – they listen intently and show interest. But, do you show interest in what they are doing?

That’s something that I’ve found very important in my relationship with my husband. He is definitely a non-runner. I’ve known that from the day that we met and I also knew with his bad knees and bad back that he never would be. And, I never tried to turn him into one. His passion is cars – he restores and shows classic muscle cars.

So, in return for his listening to me go on and on about running and being there at the finish line of races holding my “stuff” – I go to his car shows to support him. We travel to shows, set up the cars, etc. However, I also get to go on my daily runs and see areas that I may not have seen if I hadn’t been there to support him.

Do you support the special person in your life? It’s so important that you both support each other in your interests. If you want to have their support – you need to support them in what their passion is.

I hear from many runners who are upset about their partners not supporting their running. However, when I ask them if they do things non-running related with their spouses – many times the answer is no. How can we expect them to support our running and to listen to us talk non-stop about running if we don’t return the favor?

Think about it – do you like to listen to someone talk about themselves all the time, but they never have the time to listen to you? Don’t be that person. Especially with the special people in your life. Give the running talk a break every once in a while.

Mount Kinabalu Climbing

This impressive mountain is situated in the Kinabalu National Park, in the province of Sabah, Malaysia and is known all over the world for its unique flora and fauna. We need to add that, year by year, more and more tourists show a vivid interest in visiting Kinabalu National Park. In fact, their visit here is closely connected to incredibly exciting Mount Kinabalu climbing perspectives. If deciding to discover Mount Kinabalu, you will definitely not regret it, as there are so many wonderful things you can take advantage of.

There is no doubt that you are about to feel nothing else but joy and happiness during your special adventure that will turn out to be the most beautiful experience of your life. However, it is good to know that every little step you make needs to be thoroughly calculated. The truth is that you are supposed to take part in a very strict (but unbelievably pleasant) “ritual” connected to Mount Kinabalu climbing.

It is imperative to be careful about the order of things so that you could be completely satisfied with your unique adventure. On a general basis, the Timpohon Gate (right near park headquarters) is considered to be the “key element” from this point of view, as it represents the place where the whole adventure begins. Take your time, relax and admire the view from the Timpohon observatory platform, since you have a long trip ahead and you need your strength.

You need to keep your climbing enthusiasm at a moderate level and try to get some sleep (when the night falls) at one of the numerous guest houses at Laban Rata. This way, you will feel completely reinvigorated and able to go on with your climbing plans early in the morning. Otherwise said, it takes a lot of discipline to participate in a Mount Kinabalu climbing trip.

In order to do things properly, you are supposed to reach the top of Mount Kinabalu in time to watch the sunrise. This is something that you really cannot miss (because you would be terribly sorry if something like this happened). The truth is that people do not have the chance of witnessing such a miracle of nature everyday.

Afterwards, it is time for you to return to Laban Rata for having a well-deserved breakfast. Once this “mission” has been accomplished as well, it is time for you to descend the mountain.

Training for Bouldering

In short, campusing is scaling a ladder- like board without using your feet. After all, bouldering as a whole is a bunch of fancy pull ups, so it makes sense that one form of training for it is just a slightly different take on that very common exercise. The added bonus to campusing is that it is done with a very limited amount of grip- able surface, simultaneously building finger strength and upper body strength. As such, it’s not uncommon for climbing gyms to have a few different campusing boards, all with varying degrees of gripability (it’s quite possible I’m manufacturing this word. If it didn’t exist before this article, it does now.) It probably goes without saying that a climber should spend a little time on the easiest ladder before progressing to the more challenging ones.

As with any other workout program, do the following before getting started:

  • Stretch and warmup: Allot the first 20- 30 minutes of a session to focused stretching, followed by low difficulty (or at least a couple grades below your climbing ability) traversing or a couple simple problems. As you probably already know, this is to acclimate your muscles to increased blood flow and to increase elasticity.
  • It’s common for a climber to reinforce the base of his/her fingers with climbing tape before campusing, too, so now would be the time for it. Usually, two or three wraps at the base of each finger (except the thumb), about a half inch wide is sufficient. There are plenty of articles written by trained professionals on taping technique, I recommend checking out a few to see what appeals to you.
  • Start slow, as mentioned. Progress from the easier to whatever difficulty grade you can handle, just to get a feel for where you need to focus. But throughout the whole exercise, pay attention to your joints. If you experience pain (not to be confused with fatigue or simple discomfort), then STOP.
  • Once you’ve warmed up, simply ascend the board as if you were climbing a ladder. Alternating left hand, right hand, one after another. As long as you are maintaining control and performing the exercise cleanly, this should quickly become a demanding workout. Keep in mind also that 5 clean repetitions will be more rewarding (i.e. make you stronger) than 15- 20 sloppy repetitions.
  • On the descent focus on maintaining control as much as possible, refusing to let gravity make it easy.

Cool Free Running Moves

The Kick the Moon/J-Step

The Kick the Moon, sometimes known as the J-Step is one of those free running moves you can combo into loads of other moves, including the cork. The Kick the Moon involves doing a three step motion to form a letter ‘J’ – hence the name J-step. You kick your left or right leg, whichever your prefer, as high as you can and going slightly over your right or left side pushing your chest up to gain more height and the leg swing to get you round. This technique is also used for the Cork.

The Wall Flip

Sometimes known as the Wall Back Flip, this ultra cool move is basically a back flip that is mastered after you take anywhere between one and three steps up a vertical surface, such as a wall. Don’t worry if you can’t find a vertical surface, as an almost vertical one will do!

If you really want to wow your crowd, engage in the Wall Flip 360, which was created by 3 Run team founder Chase Armitage, and involves performing a full twist after stepping up the wall.

The Ariel

Another essential free running move, the Aerial is a cart wheel motion, although unlike a gymnastics cart wheel, with the Aerial, your hands can’t touch the ground. Once you’ve got the Aerial down to a fine art, you should endeavour to master the Aerial Twist, which is an Aerial performed with a 180 degree twist where you land on either both feet or just your take off foot.

With all of these cool free running moves, the more flexible you are the smoother and more flawless the moves will look and good flexibility is the core behind inspiring free running showmanship.

The Shoes

Of course to be a free running maestro you’ll need the right shoes and not just any footwear will suffice in getting moving with the fluidity and rolling over any obstacles that may get in your way. As well as having to provide us with bounce, fluidity and spring, a free runner’s shoes need to look great; after all we are making a statement.

Essential Items For Runners

The main thing that a runner needs is a good pair of running shoes. This is the one area that you don’t want to skimp. Go to a running store and have a salesperson there fit you for a pair of running shoes. He will be able to fit you and will help you choose the shoe that you need for your foot type. You want to make sure that you are wearing the correct pair of shoes that properly fit so that you will run comfortably and without injury.

Running socks are another essential. You don’t want to just pull on a pair of cotton socks. Runners need a good pair of moisture wicking socks to keep their feet dry. As you run, you feet sweat and if not wearing the proper socks – your feet will get wet and stay wet. This will cause blisters to form.

And, while we’re talking about moisture wicking materials, you also need running clothes made out of this material. They will keep you dry on your runs as you sweat. If you wear cotton shirts, they will get wet from your sweat and stay wet. This will cause you to just be uncomfortable and actually cause you to get chilled – even on a warm day. You will especially appreciate these technical fabrics as you increase your mileage. Running apparel made of moisture wicking fabrics cost a little more – but are worth every penny.

Runners also need a watch to time their runs. Now, if you are just getting started with your running program, a nice simple running watch will do. You want to be able to measure the amount of time that you are running. And, if you are doing the run/walk method, you will need to be able to know when to walk and when to run. As you increase your mileage and put in longer runs, you will probably want to invest in a GPS watch. But, a regular running watch with a chronograph is perfect to get started.

Run Efficiently

Shoulders down

This does not mean slouching your shoulders, but think about ‘pulling your shoulders away from your ears.’ Keep your shoulder blades to neutral, not too tensed or not too slouched down. This helps your arm swing and trunk rotation when you run.

Hands to your pockets

Don’t put them inside your pockets, but when you swing your arms keep them to the level where your pockets are or where your hands might slightly brush your hip. Keep your elbow at a 90 degree angle and point your hands forward. Remember that you want to move forward so you should swing your arms forward as well, not bringing your hands in front of your chest to keep your trunk from twisting too much.

Hold an egg

You can observe that a lot of runners tend to clench their fists. This small movement causes tightness around the arms and even tension on the neck and shoulders. Imagine holding eggs with each of your hands – you don’t want to break them so gently cup your hands and relax.

Land comfortably

I once went to a department store in the Philippines to look for a pair of shoes. One salesman ambushed me with his trivia to convince me to buy his shoes. He said that runners should ALWAYS land on their mid-foot. I disagree with this notion because runners have significant individual differences from one another. Most runners would be comfortable landing on their mid-foot but if you have a high arc, it’s a different story. Also in terms of technique, if you want to sprint then you’re better off landing on your toes. Some people will be more comfortable landing on their heels and then rolling their foot, as long as they have enough heel cushioning. What’s more important is your ‘stride length’ – you would not want your leg to be way ahead of you unless you are sprinting. Your feet should land directly underneath your body and as your foot strikes the ground, your knee should be slightly bent naturally upon impact.

Climb A Waterfall With A Child

There is a mile long (not mile high!) waterfall on a mountain not far from our house that I have climbed several times now. The biggest dangers are slipping and falling (15 feet in some places), getting a deep cut on sharp rock, and, remotely, getting bit by a poisonous viper (they like the water).

I decided though that it really wasn’t so dangerous and to go ahead and climb it with my eight year old son. We wore shorts and t-shirts and coral reef shoes that provide excellent traction and remain light and flexible in water. We wore rough leather biking gloves and helmets. The helmets weren’t very comfortable but prudent and the gloves are fingerless and worked perfectly. There was no need for hooks or ropes and I read up on the viper beforehand in case of a bite. My son hiked ahead of me, and he was light enough that should he slip I would have been able to catch him. In the very worst scenario I would have broken his fall. Everything went smooth. The water was gorgeous and we had a blast.

I received a lot of criticism from many quarters for taking him on this adventure, but I also received a lot of respect from my son for providing him with the challenge. Personally, I never apologize for nature or it’s beauty, and while I see the need to calculate risk, I also realize that there is some danger involved in every single thing you do on any corner of this earth. I am only too happy to share with my children the wonders and joy of nature; their school sure won’t.