Training

Training Programs

Training Programs

Training programs for Marathons, Half Marathon’s and 10K’s come in every conceivable permutation and combination.  From Newbies to Seasoned runners, there’s a program for you.  And don’t fool yourself…if you plan to race, you need to train.  Running is the one sport where you get out of it exactly what you put into it.  There’s nowhere to hide…the clock ex ...[Read More]

Running to the music

Running to the music

I’m always running to music.  Even though I don’t regularly wear earbuds when running, I always here music. I like Reggae and my preference is Roots…music I grew up on.  Here are a few of my favourites starting with ‘Try Jah Love’ by Third World! Now that’s Roots Reggae for sure.  Great for a speed workout especially if you focus on the right underlying track.  ...[Read More]

The Journey is the Reward

The Journey is the Reward

When non-running friends ask what I get from running, I answer with this, “The journey is the reward”. From Bart Yasso who shared these thoughts on running: “I had been deluding myself for years that the purpose of running was to win races, that if I trained hard enough and smart enough and pushed my body beyond all limits, I’d somehow come out on top. It took finally winni ...[Read More]

A Guide To Pre-Race Nutrition

A Guide To Pre-Race Nutrition

Eating Up To Race Day: A Handy Guide To Pre-Race Nutrition.  SNACKNATION There’s more to training than exercise. While a healthy exercise/rest cycle is essential to preparing for the toll any distance running will take on your body, your diet is similarly important if your goal is to run your best race. Kenyan distance runners – renowned as some of the best in the world – eat a diet th ...[Read More]

If you can walk you can run

If you can walk you can run

If you can walk you can run!  Nothing wrong with walking…after an injury or break from running I walk to ease back into my running routine.  And I skip elevators and walk up stairways every chance I get.  And at Reggae Marathon a few years back I walked the 10K and had the most enjoyable time talking with other walkers and taking pictures.  But I do love my running…today we celebrate t ...[Read More]

Running to lose weight

Running to lose weight…ahhh…isn’t that we started running in the first place?  At least it was for me and I’ve been at it for some time.  And over the years after the weight fell off and the health benefits piled up, I developed a real love of running.  But I digress…running is a great way to lose weight. Here’s a detailed infographic with some tips from a helpf ...[Read More]

How to get over the top 7 running injuries

How to get over the top 7 running injuries

The top 7 running injuries include shin splints, runners knee and the dreaded Plantar Fasciitis.  All are preventable but that’s little comfort once you get injured.  Smart runners do this one thing after they’ve sustained an injury:  They stop running and take steps to treat the injury properly.  I know..I’ve had all the 7 top running injuries and I’ve done some spectatuar ...[Read More]

5 Minute Full Body Dumbell Workout

5 Minute Full Body Dumbell Workout

5 minute full body dumbell workout.  Can it be that simple?  Well yes actually with this full body workout from Carrie Tollefson.  With the new year just around the corner, nows a better time to make your new year resolution to train better…Reggae Marathn 2017 is just over 11 months away… Until next time… Reggae Marathon RunninGuy (aka Sugar ‘Tuff Gong’ Bong) ~~~~~~~~~~~~~~~~~~~~ ...[Read More]

Wednesday motivation

Wednesday motivation

Wednesday motivation…mid-week inspiration if you will! “My running shoes were like giant erasers. Each foot strike rubbed away some earlier failure. I’d made a thousand promises to myself over my lifetime. I promised myself I’d quit smoking or drinking or overeating. I failed. I promised myself I’d get in shape; lose some weight; take better care of myself; be a bette ...[Read More]

Common running injuries you can avoid

Common running injuries you can avoid

Common Running Injuries You Can Avoid.  Guest blog post from Bethany Widdicombe at Running Stats The inevitable injuries from running seem all too common. From runner’s knee to shin splints, there rarely seems to be an escape. In reality, you can avoid common running injuries. You just need the right tools to avoid getting repeatedly injured. What Your Body Remembers The body remembers injury and ...[Read More]