How To Start Running eBook Review

When I was a young girl I watched how my father attempted to teach my mother how to drive a car – it was a disaster to say the least! After the second ‘lesson’ he gave up and got a professional in to do the teaching.

Thankfully there was no family murder and my mother ended up being a pretty good driver! :) I learned a very valuable lesson back then; never try to teach a spouse a new skill – leave it to the professionals.

Speaking of which; when my husband decided that he was ready to start running and lose the 15kg he had picked up because he had quit smoking I immediately decided to bring in a professional to get him started.

I’m not an expert or a professional at running but I’ve been running for quite some time and I know my way around. So I started doing some research into running programs for beginners.

There are literally hundreds of programs with every ragtag and bobtail toting programs that promise ‘running utopia’. But I know from experience and learning the hard way that getting started with running and sticking to it are the most difficult in the beginning.

How To Start Running by Jago Holmes is by far the most comprehensive and easy to follow running program for beginners that I found.

The program takes you as a beginner to running with little or no fitness through to a runner with a good level of fitness able to run 5km, with additional running programs to improve speed and even break your record.

About The Author

Jago Holmes is a personal trainer in the UK with over 10 years of experience under his belt. He works with people on a daily basis who want to start running whether it’s for fitness, weight loss or training for a race.

He has created a wide range of running Books and also presents many weight loss seminars along with his 8 week weight loss challenge.

6 Reasons Why You’ll Quit Running Within The First Two Weeks

#1 You don’t have clear goals
Goal setting plays an important role in the success of your running program. With this program you are guided from the idea stage through to the final stage of the goal setting process.

#2 You don’t understand what’s happening under the hood
The program looks at every aspect of running, shedding light on how your body adapts to running as you train – for those of you who get all cross-eyed (like me!), the explanations are simplified and dead easy to understand.

#3 You have a busy lifestyle with no time for running
One major reason why most new runners struggle to keep it up and eventually throw in the towel is because of time. How To Start Running shows you how to create a running schedule that fits in with your busy life.

#4 You lack motivation and you’re not seeing results
Beginners to running soon give up because they fail to see results; I mean why would you want to do something that’s not producing any results? With the program you will learn training techniques that will fast track your results and keep you motivated.

#5 You pick up an injury
New runners face many pitfalls especially when it comes to injuries, How To Start Running will teach you what not to do and avoid injury disasters.

#6 You burn out or get bored
Not eating the right foods to boost your energy levels, eating too much or too little and pushing your body too hard will cause burn out and boredom. How To Start Running takes the guesswork out of nutrition. You will know exactly what foods your body needs and how to boost your energy levels.

Using The How To Start Running Guide

My husband is a busy guy so I knew the program had to be simple to use with time saving strategies that show results. The How To Start Running Guide IS simple to use, it took him a Sunday afternoon to work through the guides.

The Theory Guide
 steers you through everything from; goal setting process, understanding the ins and outs of buying running shoes and how to know which ones are right for you to; the latest running technology and fun gadgets, diet, hydration and training.

The Practice Guide deals with everything from your very first steps as a runner through to running 5km. How to build your fitness, how to stretch, how to monitor your intensity and how to prevent injury, with 4 different workouts that build on each other you’ll breeze through to your first 5k.

If you have been toying with the idea to start running, have started running recently but you are struggling to make headway and you’re ready to give up or, if you’ve already given up and you’re looking for a way to start running again, you can with the How To Start Running program.

The reasons why people decide to start running are as many and as varied as the people themselves.

Whether it’s because you want to reverse your type 2 diabetes, reach your ideal weight and fit into that beautiful wedding dress, feel confident in yourself and your body again or because you want to prove something to yourself; every journey begins with just one small step.

You could download a free beginners running program from any number of sites, stick it on the refrigerator and hope for the best.

My experience with these free programs is that they are generic, not taking into account your current fitness levels, goals or knowledge regarding running – a recipe for failure.

Do yourself a favour, get the How To Start Running program and make it happen – you’ve got absolutely nothing to lose and everything to gain.

The links in this article are affiliate links when you click on the link and purchase the product I am paid a small portion of the price. 30% of the revenue from this affiliate link goes towards fundraising for Leukaemia And Lymphoma Research Thank you!

Cure Blood Cancer: 5 Ways To Support The High 5 Campaign

Those of you who read this blog often will know that my running is not only a way for me to keep myself fit, healthy and happy. I use running in a big way to give back to society through running in organised races for charity.

This is a very special post and so for a while I have decided to make this one sticky…

Anyone who has read my story on the Go Bananas page will know that I am a Cancer slayer and that the fundraising I do is for The Leukaemia and Lymphoma Research charity, whose dedication and groundbreaking research has saved the lives of many like me.

The High 5 Campaign

Whenever I have a problem that I need to solve I like to break it down into smaller bite size pieces, it’s something I had to learn from my experience with Cancer.

The High 5 Campaign is a way of breaking down my fundraising target of £1000 for my first race in March 2011 The Asics Fleet Half Marathon.

If 200 186 182 176 people kindly donate £5, then I will reach my target.

I realise that times are tough right now so giving £5 won’t cost the earth but it’s enough to make a BIG difference to the lives of others.

Join the High 5 Campaign by clicking through to my justgiving page and pledging your support. Leave your Twitter name and I’ll give you a special shout out to say thank you!

5 Ways To Get Involved

Donate a fiver on my justgiving page If you’re a business owner – buy advertising space on my running tights for £50 per spot AND get a link to your site on this blog (see below)Tweet this post to your followersLeave a comment to this post or link back to this post from your blog or websiteTell your friends, family and Facebook Fans about the High 5 Campaign and what it means

Coach Says: Running Tips From Coach Of The Year

This is the very first interview here at Top Running Tips and hopefully the first of many to come! Although the main attraction of running is its simplicity, there is a lot of mystery surrounding it regarding; when to run, how to run, what to eat and when to stretch to name just a few. The quality of the advice given to beginners to running will ultimately determine the success or failure of most new runners.

I’d like to introduce and thank Coach Robert Renman who, has taken the time to answer a few of the questions that have landed in my inbox from the readers of this blog…

I started running when I did the military service in Sweden when I was 18. At about 21, I stepped it up a bit and started running 5-6 days per week. After that I was hooked. I ran 34:20 on the 10 km road fairly soon, and then I joined a local running club in Umea, Sweden.

I trained with many good runners and I continued to improve. When I was 30, I moved to Canada and have raced successfully in Canada. I got a severe knee injury when I was 32, and had to quit running for almost 5 years. I lost a lot of fitness during that time, but the last 3 years I have been injury free, and I am now doing very well on the Masters scene.

Personal Bests:
Marathon: 2:37:32
Half-marathon: 1:09:42
10,000 meters: 31:35
5000 meters: 15:21
5 km road: 14:40

Coach Renman is a coach at Augustana together with Gerhard Lotz. Where he has been awarded coach of the year no less than three times! You can get better aquainted with Coach at his blog Andrii Running Blog. You can also check out the successful Cross Country Running Team he coaches at The University Of Alberta alongside Gerhard Lotz or visit his local running club at Dump Running Club.

Ok, introductions over; let’s get down to the questions…

How do I know if I’m running correctly?

Coach Renman
Running isn’t that hard for most people. It’s a natural thing. If injuries often come, it could be related to a bad posture, which often has to do with the wrong shoes, inflexible muscles, etc. The best thing is to have an experienced coach assess your technique.

Keep in mind that running style is also an individual thing. I know a guy with a terrible technique, but he is a former Olympic runner from Canada and world class cross country runner.

Is it important to stretch before or after I warm up?

Coach Renman
I believe it is most important after the run, and never stretch at all before you are warmed up.

Should I change what and how I eat now that I’ve started running?

Coach Renman
It all depends on how you currently eat. Stick with good variety – protein, carbs, fruit, vegetables, etc – runner don’t need a special diet, just regular food, in adequate amounts.

What 5 commandments would you give to anyone who is a beginner to running?

Coach Renman
Don’t get injured.
Run with others.
Don’t give up.
Don’t worry about speed and how fast other runners are.
Stick with it, and it WILL get easier.

What’s the difference between running on a treadmill and running outdoors?

Coach Renman
Treadmills are easier. A 1% incline or more should be used with a treadmill. Since the belt is moving towards you, it will never be the same as running outdoors. However, it’s a very useful method of training when the outside conditions are poor.

How do I get rid of a side stitch?

Coach Renman
Try grabbing a rock and squeeze it. Slow down, walk for a bit, and slowly start running when the stitch loosens up. The more running you do, the less likely you are to get side stitches.

Should I eat before I run?

Coach Renman
It’s also individual. For most people, running 2-3 hours after a meal works well. I can personally run 10 minutes after I eat supper, if I have to, but not everyone is like that. If you are starving before a run, have a simple snack, like a banana or a piece of bread with peanut butter.

As I said before, the beauty of running lies in its simplicity and the mystery lies only in how running changes every runner’s life. Ultimately, the same principles apply to running as to any other sport, taking it step by step, looking after your body and following the right advice.

The Ultimate Running Motivation: 3 Resources To Mix Your Playlist

Let’s face it; no one is motivated all the time – no matter what they tell you. Our motivation is largely based on our previous successes and as a beginner to running it’s easy to give up when you’ve only just started because you haven’t seen any results yet.

So what can you do to find motivation for running? How do you keep motivated on runs when all you want to do is cut it short, turn around and go home?

Music Motivates

Music motivates at all levels of exercise; from high intensity aerobic workouts to boxers just before entering the ring for a fight and runners in gyms and on pavements the world over. Studies have proven that the type and tempo of music has the power to make you workout longer and harder because it is an ergogenic aid meaning that it enhances physical activity.

Multiple Studies have shown that it’s music’s dual capabilities to distract attention away from feelings of fatigue while exercising, as well as egging on the muscles and heart rate that makes it such an effective aid during exercise.

Music not only lowers your Perceived Exertion Level or PEL making your workout seem lighter but it also acts as a motivator – mentally and physically. This may not be the case at higher intensity sessions – roughly 90% of VO2 Max – at this level the perception of fatigue will override the effect of the music.

Finding What Works For You

All of us are individuals; what works for me might not work for you but my advice to you as a beginner runner is to experiment with different aids that will support you through the early stages of your running and find what works for you.

I’m not suggesting that you should never set-off for a workout leaving your playlist behind – there are at least two running sessions per week where I go without my music. Variety is the spice of a runner’s life – varying the kinds of music you use on your running playlist and matching up the music with your ultimate goal in a particular session will greatly enhance your experience.

Valuable Resources

There are fantastic resources on the internet and also some really crappy ones. I’ve tried a whole bunch of them and have come up with two really good paid ones and one DIY method for those of you who would like to put together your own running playlist for free.

MP3 Running

This website is a gem and a great resource to use, I was sceptical in the beginning because there is no option to listen to a sample of the tracks but – take my word for it – any sample track would not have done the experience of running with the tracks any justice. I immediately noticed that these guys really thought this through.

The sessions are well organised and there is a distinctive warm-up, main and cool-down section although the track is continuous. They have 30, 45 and 60 minute tracks with or without mind and body coaching. The coaching (with male or female voices) is subtle and doesn’t interfere with the experience at all, in fact if you are a beginner the coaching is perfect and will support you in finding your step and breathing rhythm, and if you are an intermediate or experienced runner the tracks with or without coaching will help you build on your current capabilities.

They have also cleverly added ‘Run Free Zones’ where you have the option to run or walk for a few minutes, I find this particularly useful for clocking mileage and for increasing distance and for beginners to running this will be the perfect time to do some walking if you feel it’s necessary.

I love a good deal and what these guys offer is good quality at really reasonable prices. Check out MP3 Running, and just take your running to a new level!


This is another one of my favourite music resource sites. These guys deal in everything from fitness, racing and training packs, interval training and timed sessions. Their range is divided into three intensities based on heart rate bpm starting with low intensity working up to mid intensity and finally high intensity. Their range is well developed and there is something to suite every level of fitness and goal set. I like to use Rollercoaster for my mid intensity runs and the Gridmix which is a free download for high intensity running.

Their prices are reasonable and their product is top quality and with the wide variety of options there are endless ways you can spice up your runs with what’s on offer.

DIY – Create Your Own Running Playlist

If you don’t want to spend money buying music for your running you can create your own playlist for running for free – here’s how…

On my DIY running playlist you’ll find Guns ‘n Roses, AC/DC, Red Hot Chili Peppers, Aerosmith, Kings of Leon, Arcade Fire and then a little trance like Infected Mushroom to name just a few. Creating your own running playlist full can be a lot of fun and it’s great because you can tailor make it to your current mood, this is especially useful when you need motivation for running when you don’t feel like it – to bite the bullet and get out of the door or push through to the end or your run. And, it’s loads of fun to sing along to your favourite tracks! :)

I like to create my playlist for running based on my heart rate bpm and I’ve found free software that helps me do this. The guys at MixMeister have this nifty software called BPM Analyzer which determines the exact bmp of any song and it’s dead easy to use. Check it out and start creating awesome playlist for yourself!

So, although it’s true that we can’t be motivated all the time it’s great to know that there is an easily accessible aid like music to help us through the lower times in our training. Not only that, music can help our bodies work smarter and not harder when we run so grab your mp3 player and start creating your running playlist for motivation today!

I really hope you have enjoyed this article and that you have found the information useful. If you know of any other resources or you have cool ideas please feel free to leave a comment I’d love to hear what’s on your mind.

5 Things The Big C Taught Me About Setting Goals And Change

Idon’t think I’ve ever achieved a goal I set for myself by chance. In fact just a few years back I was failing at every goal I thought I was setting for myself. I say ‘thought’ because that’s pretty much where it ended. I’d promise myself that I’d ‘start soon’ but never did. No wonder I was always failing.

The worst part about breaking promises to yourself year after year is that you end up believing that you can’t do anything. And besides that, if you can’t keep a promise to yourself then who do you really have to rely on?

We all have moments of clarity where the road forward is clear (can someone tell me why I’m hearing Jonny Nash sing ‘I can see clearly now in my head’?) :)

No seriously, we all have those moments and mine came the moment I was told I had Cancer. But in reality, we have the capability to create a moment of clarity every second of every day. We don’t have to wait for something dramatic to happen before we change.

What Has Having Cancer Got To Do With Setting Goals?

I didn’t know it back then but I started to use powerful tools to create the outcome I desperately wanted – to be healthy again. Obviously I achieved that outcome or you wouldn’t be reading this right now!

Now I can’t prove that if I didn’t do these things I’m about to tell you about that the outcome would have been different but that’s not the point. What counts is that I learned a valuable lesson; I AM the creator of my life, I facilitate change, change will not happen with wishful thinking.

You ARE The Creator Of Your Life, Stop wishful thinking and start facilitating change.

5 Goal Setting Tactics You Can Use Right Now To Change Your Life

Write A List Of Your Values

What are the most important parts of your life – your family, your religion, your health and fitness, your hobbies, your business? Once you have defined your values create and set your goals to include them.

Start Back-To-Front

The founder of IBM; Tom Watson gave three reasons for the success of the company;

  • He first created a clear picture of what he wanted his company to look like when it was done.
  • Then he defined how such a company would act and created a clear image of how IBM would act when it was done.
  • Thirdly; from the beginning stages of building his company, he acted that way.

Project Into The Future

‘What we think, we become’, sage advice from The Buddha. This is a good thing because it gives you complete control. The thoughts that dominate our minds are what we become. This makes goal setting essential to keep our minds focused. A chaotic mind is a lethal blow to achieving what we set out to do.

Don’t underestimate the power of your subconscious mind – to keep focused picture yourself already experiencing the success you seek. This is a great technique to keep the mind focused.

Concentrate Your Focus On One Project At A Time

When a light is switched on in a room, darkness dissipates. The light photons are not aligned and spread out in all directions effectively lighting the room.

If you take the same light photons, align them to move on the same wavelength in the same direction, you get a laser light which can be so strong that is will stretch all the way to the moon.

Turn your mind into a laser light by focusing on one project at a time and the sky is literally the limit.

Pray And Meditate

Regardless of what religion you are or what your beliefs are; make time everyday to vividly picture images of yourself after you have achieved your goal. Never forget your values and then ask for these things through prayer and meditation.

Moving Forward – Don’t sell yourself short any longer!

There are so many ways you can set goals for yourself – find one or two or even three ways that work for you and just do it. Take control of the power you have over your life. :)

I really hope this has been useful for you, if you have any techniques you use in your life or experiences you’ve had please share them in the comments below.

21 Days Into The 60-Day-Meat-Free-Challenge And 2 Super-Delicious Vegan Recipes

Ilike celebrating milestones. It’s a way of measuring progress and no matter how big or small; each milestone should be celebrated, it keeps your eye on the prize, or mabey I’ll just use any reason to have a party…

Today’s milestone is a step forward in changing my lifestyle and specifically my diet. Three weeks ago I set myself a 60-day-meat-free-challenge which was inspired by Matt Frazier – the No Meat Athlete. So today is the 21 day mark in my 60-day challenge and this post is in celebration of that milestone. If you haven’t read about it yet check out here; Will It Make Me A Better Runner…

Starting out on this challenge wasn’t hard at all mostly because I’d dabbled with a meat free diet in the past. The only difference this time was instead of just Vegetarian I was excluding ALL animal products and aiming for a Vegan diet – which is totally new to me.

I’m happy to report that so far so good! I’ve had no side effects or any cravings for meat or animal products. I must admit that one of the very first things I did when I started this challenge was to visit my local health food store and try out Vegan chocolate – absolutely delicious in case you were wondering!

What About Protein?

As someone who runs and works-out six days a week my only concern when starting this challenge was finding enough sources of protein in my diet – apparently that’s the first thought most people have. Matt Frazier – from No Meat Athlete – in his e-course The Vegetarian Endurance Advantage explains that if you do a Vegetarian or Vegan diet properly there will be very little need to supplement with powders and pills.

That being said, I know I need protein to assist muscle recovery after a workout and I wanted to take any guess work out of it so I bought vegan protein powder from my local health shop. A scoop gives me around 25g of protein. It doesn’t taste all that bad and once it’s added to a fruit smoothie, BINGO! All the protein I need and it tastes delicious! I’ve always had a diet rich in legumes, beans and as many whole foods in their original state as possible so no worries there.

Divine Vegan Dining

Over the past three weeks J – my hubby – has collected and experimented with lots of Vegan recipes. Oh, did I mention he’s been a great sport and has joined me on this meat-free-challenge? Anyway here are my two favourites;

Vegan Sweet Potato Curry

Delicious Vegan Dining

This is an awesome Curry recipe and should feed 4 adults easily.

Stuff You’ll Need
1 onion
3 medium sized Sweet Potatoes
1 large bunch of Coriander (washed and chopped)
1 tin of chopped Tomatoes
1 tin of Chick Peas
3 cloves of Garlic
3 tsp. Of Curry Powder
800ml (1.75 pints) of Vegetable Stock

Putting It All TogetherChop the Sweet Potatoes into medium sized chunks; boil for 15 minutes then drainIn a pan fry Onions until translucent, add the crushed Garlic cloves Add the Curry Powder and fry mixture gently for another two minutes Now add the Tomatoes, Chick Peas and Vegetable Stock and bring mixture to the boil Add the chunks of Sweet Potato and the chopped CorianderAllow the curry to slowly simmer for 20 to 30 minutes

Serve with Brown or Wild Rice

Seriously Scrumptious Spicy Bean Burgers

Heavenly Vegan Burger Patties

I absolutely love eating burgers and being a Vegan/Vegetarian should not change that so when my hubby produced these I was in heaven! This recipe will feed 4 adults with 1 burger each.

Stuff You’ll Need
1 carrot, diced small
2 tbsp Olive Oil
1 Onion, chopped small
1 clove Garlic, chopped
1 tsp ground Cumin
1 tsp ground Coriander
1 tsp dried mixed herbs
½ tsp Paprika
½ tsp Chilli Powder
400g Red Kidney Beans
400g Chick Peas
1 tbsp cooked Sweet Corn
1 level tbsp Flour

Putting It All TogetherBoil the carrot until al dente and drainUsing half of the Olive Oil fry the Onions until soft and goldenAdding the herbs, spices and flour; cook for 1 min, stirring well – don’t allow the flour to burn Mash up the beans and chick peas with a fork and then add the onion mixture, the carrots and sweet corn Mash up mixture some more and season to tasteHeat the remaining oil, shape the mixture into 4 burgers and fry for 5 to 6 minutes on each side until done

Serve on a whole wheat bun with lettuce, hummus, onion rings, cucumber slices and topped with sprouts.

Want to find out more about how to eat less meat? Are you curious about how “running on plants” will influence your running? Or mabey you are ready to make the change to a Vegetarian or Vegan diet. Why not check out Matt’s site No Meat Athlete where you can sign up for his free e-course and get the low down straight from Matt himself.

The Sole Provider: How To Get The Best Out Of Your Running Shoes

Buying the wrong type of running shoes is like marrying the wrong man or woman; you’ll never really be happy and when it ends [and believe me, it will] it will have cost you money and in the case of the shoes; you’ll likely be left with foot, knee, hip and back ache.

Now I can’t give you any advice on choosing the right life partner but I can give you some valuable tips on getting the best out of your running shoes…

If The Shoe Fits

In this case; if the shoe fits – go at least a half size up, I always go one whole size up but that’s just me. A running shoe that fits properly will feel snug in length and width.

Don’t think it’s weird to have one foot slightly bigger than the other; you’re not a freak of nature – most of us do! It’s important that you fit both shoes on and make sure that your bigger foot is comfortable.

Stand, while trying the shoes out, you’ll be on your feet when you’re running, so make sure they are comfortable.

Would You Buy A Car Without Test Driving It First?

The best tests for compatibility are running uphill or around a corner, so use the treadmill in the shop or run around the shop at least a couple of times.

Your feet should not slip around in the shoes, if they are loose now imagine what they’ll feel like once you’ve worn them in!

There’s nothing more uncomfortable than your toes feeling squished inside a shoe, so make sure there is enough room in the toe box for your little piggies.

Knot Snug?

Women tend to have narrower feet and sometimes finding running shoes that fit snugly can be challenging – girls, you know what I mean!

Buy a shoe that has a narrower heel and risk having a toe box with too little space.

The solution to this catch 22 is to always buy running shoes that fit your forefoot and use the simple ‘Runners Knot’ to ensure the heel part of your shoe fits snugly.

The Runners Knot

Fire The Fashionista In You

For this once it’s ok to ignore the fashion-conscious-you and that goes for you guys out there too!

Luckily nowadays you’re not forced to choose between fashion and function when it comes to running gear.

But I’m serious about the whole fashion-conscious thing; trust me, the last thing going through your mind at the mid-point in a race is how nice your feet look in your new shoes.


When it comes to your running shoes and their purpose, stick to running. Your shoes are made for a specific purpose and using them to play a different sport could see you end up with damage to yourself and your shoes.

Squeaky Clean

Caring for your running shoes by treating them well, and ensuring that you clean them after running in wet or muddy conditions, will ensure that you get the most out of their lifespan.

If your shoes become wet; stuff them with crumpled up newspaper and dry them away from direct heat. Avoid washing them with detergents and NEVER put them in the washing machine.

A Long And Fruitful Life

Like with everything in life, there are no guarantees – your running shoes’ lifespan will depend on many factors such as; your foot-plant, your weight, the surface you train on and the general care you afford them.

It’s your running shoe’s midsole that determines when it’s time is up and not the outer sole like your regular shoes.

If you’re experiencing a sinking feeling – sinking into your shoe – that is, or if you notice permanent flattening of the foam then it’s time for a new pair of running shoes.

Breaking Them In

I don’t mean breaking them in like you would regular shoes – your running shoes should feel comfortable right from the word go.

By breaking in I mean wearing them around the house for a few days, this will ensure your foot shapes the inner to fit more snugly.

Gung Ho

Lastly, if you ignore everything else I’ve said, please don’t ignore this;Start of going on short runs with your new running shoes and allow yourself some time to get used to the new feel even if you’re running with the newer model of the same shoe.Don’t go all gung ho and run a race in brand new running shoes, try wearing them for at least 10 runs before a race day.

Finally, with these tips in your arsenal, hopefully your running shoes will bring you much joy and your running hours will be problem and blister free!

Why You Should Ditch Your New Year’s Resolution Forever

They say that time flies when you’re having fun and for the most part living life is fun and there’s no doubt this year certainly has rocketed by.

Saying farewell to the year that’s passed and greeting a fresh New Year opens up the perfect opportunity for us to clean out the proverbial closet throwing away the old junk and finding new things that fit in better with our lives.

How many times have you been determined to keep a New Year’s Resolution only to find that it’s fallen by the wayside – until next year? Changing this is not as difficult as you think…

Ditch Your Resolution – Try Evolving Instead

At the start of this year I tried something different – I chose to Evolve rather than Resolve as a way of changing my life around.

I’m not going to bore you with the details of my life so let’s just say that my health, personal relationships, my confidence, my focus, my self-worth and almost every other aspect of my life has improved tenfold.

Why Should You Send Your New Year’s Resolution To Never-Never Land?

The problem with a Resolution is that you are committing to something invisible, once you’ve made it – BANG – that’s where it ends. To Evolve means to develop gradual changes to becoming something better.

Making a New Year’s Evolution means a commitment to gradual changes with your greater goal always in sight. Let me give you an example…

Steps To Making Your New Year’s Evolution

What’s Your Greater Goal?

“I want to make regular running a part of my life.”

Ok, now you have your goal locked in your sights breaking in down into smaller steps will facilitate your gradual change and help to keep your mind’s eye set on your goal.

What’s The Deal?

Think about and write down all the reasons why you have come to this point in your life – what you find here will be your motivation. There really is no right or wrong answer here.

Digging deep and finding concrete and specific reasons for your decision to change will propel you forward and facilitate your Evolution. Here are some examples;

I want to reverse my Type 2 diabetes
I want to be around to see my grandkids grow up
I want to feel confident in myself and my body again
I want to be healthier
I want to stop smoking
I want to welcome my great-grandchild into the world
I want people I love to respect me
I want to feel like I did when I was a kid
I want to be an example for my spouse
I want to be an example for my kids
I want to be an example for my grandchildren
I want to walk my daughter down the aisle
I want to prove something to myself

Plan Your Work And Work Your Plan

The planning and execution of your Evolution are joined at the hip so to speak. Once you start to plan it immediately becomes workable. But that’s if you really sit down and plan – not just say ‘oh I’m going to do this or that’.

Here are some steps that you might use to set out your plan;
Make an appointment with your GP for a medical check up to make sure you and your ticker are ok to start running Read a couple of books about running for beginnersFind and use as many sources of inspiration as you can find starting right here with

Mental Benefits of Running
Motivation: Get It and Keep It Have your foot plant and gait analysed Buy a pair of decent running shoesSpend some time shuffling your schedule around to get an idea of when the best times are for you to run

Get Off Your Butt

Seriously, just get off your butt and out the door, that’s all standing between you and your Evolution. Don’t over think it, in fact, don’t think about it at all just make like Nike and JUST DO IT!

Rome And All That Jazz

Making gradual changes towards reaching your goal and actually making work of your New Year’s Evolution is not as complicated as building Rome, but the concept of taking things step by step is every-bit as important.

A Lesson From The Golfer, Gary Player

“The more I practice the luckier I get.”

This is so true for many things in life and when it comes to forming new habits nothing could be further from the truth.
Forming new habits is exactly what leads to gradual changes and eventually the realisation of your New Year’s Evolution.