Workout Inspiration: Breast Cancer Survivor Completes Marathon

2014 has been quite the year for PEAR user Kathy. This year marked her 5th year as a breast cancer survivor, she finally got off her chemotherapy medication and was announced in remission, and she also crossed off a task that she had on her bucket list: complete a marathon before she turned 50. Using Matt Fitzgerald’s marathon training plan and the support of her family, namely her nephew, Zach, (who also trained with PEAR and used the same program from afar), they were able to accomplish this amazingly difficult test of drive, determination and athleticism…TOGETHER.  Kathy is truly an inspiration and workout inspiration. Here is her and her nephew’s story for us all to take in and use as motivation.

kathypear

Kathy has always enjoyed being athletic. A self-proclaimed “workout fanatic” she likes to keep busy with it all- running, cross training, weight lifting. She came across PEAR through a close friend and was hooked on the audio coaching. She loved that extra push that the audio coaching gave her. While she was a fine athlete on her own she felt PEAR was a great companion, especially when it came to her running. Learning game changing things like training by heart rate and at the correct levels has helped her accomplish something she always had on her bucket list: to complete a marathon by her 50th Birthday.

A little over 5 years ago, Kathy was diagnosed with breast cancer. Something no one deserves to experience. She went through treatment, her body suffered, she just wanted to be healthy again and be able to do even the simplest tasks by herself. Five years later, at 49, Kathy feels extremely blessed to hit her 5 year survivor mark. She finally completed her chemotherapy medication and was officially declared in REMISSION! So what would anyone in this situation do? Run a marathon!

In April of 2014, fresh off her medication, Kathy and her nephew Zach decided they were going to train and run their first marathon together. With Kathy being in Minnesota and her nephew being in Florida one would think this was going to be a difficult task. But they decided to both use Matt Fitzgerald’s Marathon Training Plan so that while they were far apart, they could still train together! Close to the end of the training plan, Zach moved closer to Kathy for college and they were able to use their PEAR and train together. Kathy credits her nephew for helping her finish. He slowed down and stayed with her the whole time so that they could cross the finish line together! What an amazing bonding experience for Kathy and her nephew!

kathypear2

 

Kathy continues to train using PEAR but she says that she has completed her one marathon and she is good with that! We don’t blame her! Her goal is to just be healthy, maintain her overall wellness and remain cancer free!

Zach is keeping his motivation going and will be training for his second marathon next year with some of his friends at college, using PEAR and Matt Fitzgerald’s Training Plan. He has become quite an amazing young runner according to his adoring Aunt and we can’t wait to see him accomplish this!

Kathy- thank you for sharing your inspirational story with all of us and, Zach- we wish you the best of luck and hope that you share your second marathon accomplishments and training story with us!

Train Less and Stay in Shape

Andy liked the feeling of running and what it did to his body, but also didn’t want to spend all his free time training and away from his family. After completing his second marathon, he found PEAR and realized he could train less and stay in shape! Andy shared a little more of his journey with us and we love his story and wanted to share it with you!

In 2012 I ran my second Rock ‘n’ Roll Marathon and soon thereafter decided I had enough of long distance running. I was glad I did it but the time commitment to train was just too much and was taking me away from my family and, well, fun things I wanted to do. When training for the marathon I joined the Rockin N Runnin Club to train. It was running 4-6 times a week, with track during the week and a long run on the weekends. It was brutal. But I liked how I felt when I ran, and it was good to keep the pounds off, so I needed some sort of motivation to run without committing to a big race. I don’t remember exactly how I found out about PEAR, I’m sure it was a Google search, but as soon as I saw what PEAR offered I had to try it. That day I ran up to the Apple store and bought a PEAR Training Intelligence System.

I just wanted to be in shape. I am 47 and each year it gets harder and harder to make the pants fit comfortably. I knew my body reacted well to running so I had to figure out a way to continue to run and be self motivated. More importantly my step mother Ellen was an avid runner and I witnessed how it changed her life and I was inspired by that. Unfortunately, Ellen was diagnosed with a brain tumor in 2011 and was unable to run so I used that as motivation to keep her spirit going. She passed away in 2012, but she was able to see the pictures from the marathon that I ran in her honor. In fact, in this picture you can see the “For Ellen” on my bib.

Train Less and Stay in Shape

As for PEAR workouts or training plans, I use all the shorter Interval Workouts. Robert Reames, Matt Fitzgerald, Purple Patch. I found out I could run for a short time doing intervals but get the same fat burning results I used to get when I’d run for an hour straight. That was great moment when I realized I could run a few times a week, maybe 2 hours at the most, and stay in shape.

PEAR has just helped maintain a nice level of fitness, and keep me in a good weight zone. Naturally I can go up or down 5-7 pounds over the course of a year, but for the most part I’ve been able to maintain my goal weight for the two years I’ve used PEAR. And full disclosure, I’m not a real healthy eater. I enjoy food a great deal, but if I keep working out I can eat what I want (almost).

I standup paddle board so I’m looking forward to trying those PEAR workouts. I’ve considered maybe doing a few 10Ks a year just to stay on track but we’ll see. Right now it’s just about maintaining where I’m at, maybe lose a few pounds but I suppose anyone can say that. I’d like to get down to my high school weight, I’m close, but that would require another PEAR workout or two a week.

I like the fact that PEAR just works. What it does it does extremely well. I have a friend who is a personal trainer for cyclists and he did some metabolic testing with me and he gave me this big program that included target heart rates but it required me to constantly look at a heart rate monitor while I ran and it became a total pain. I consider my runs “me” time, and I get lost in the music. In my job I produce videos and some my best ideas and creativity come while I’m running. The less distraction the better. If I’m constantly looking at a watch I’m never able to get into that zone. With PEAR I just put the headphones on and do what it says. It’s very easy to get lost in the moment when all you’re doing is following directions.

I’m motivated to stay in shape and be healthy for my family. Our son just went off to college and wanted to set a positive model for how to live healthy without killing yourself with crazy workouts and crazy diets. He’ doing spin classes now to avoid the dreaded Freshmen 15. I’m also motivated by my boss Chris. He’s 10 years older than me but you’d never know it. I envy his commitment to stay in shape. It does inspire me to know at any age you can be in great shape.

I love gadgets, I have a bunch of useless toys as my wife will attest to and I’ve tried a bunch of health gadgets that promised results but didn’t deliver, until I used PEAR. It has become an indispensable part of my running program. In fact, the reason I got in touch with PEAR to begin with was because my heart rate monitor stopped syncing and instead of running without PEAR, I just didn’t run at all (okay, so maybe I was looking for an excuse not to run). PEAR is as much a part of my running as my shoes.

LaceUp Running Series PEAR Sports Challenge!

We are proud to announce our partnership for the Lexus LaceUp Running Series PEAR Sports Challenge! Register and participate in all four races for your chance to WIN a 50 inch flat screen Vizio TV!

The Lexus LaceUp Running Series is an exceptional race and finish experience for runners and their friends. Enjoy a premier running race followed by a free local food truck brunch and a Sierra Nevada finish line toast in a lively event hub. Share your success or follow friends using LaceUp’s realtime results and photos. With four racing locations in Southern California, a high-end running race is coming to a neighborhood near you.

The LaceUp Runnings Series will feature a Half Marathon, 10k and 5k distances for individuals and teams.

PEAR Sports is challenging LaceUp runners to stay committed to their goals during the holiday season by literally staying on course with the Lexus LaceUp Running Series. Runners who successfully complete each of the four races will be eligible to win a 50 inch flat screen Vizio TV! Join in on the fun!

More about the LaceUp Running Series PEAR Sports Challenge via the LaceUp Running Series Blog:

LaceUp Running Series PEAR Sports Challenge

The Lexus LaceUp Running Series is proud to introduce PEAR Sports as the Official Training System Partner for the races coming to Southern California this fall. Read this blog to learn more about the PEAR Sports Challenge, a social media contest to win a PEAR Heart Monitor and how you can be eligible to go home with a Vizio TV.

Imagine hitting the streets or trail for a run with a world-class coach who has a boom box playing “Pump Up the Jam” while they’re sharing motivational encouragement and tidbits of advice to push you further every second. This coach knows your goals and will analyze your progress in real-time while you run. Sound like an ideal training coach for your next race? You’ve met your match LaceUp runners, because PEAR Sports is the smart training system that coaches LaceUp runners in real time and includes an optional heart monitor, headphones and training plans for all levels of runners on the PEAR Sports app.

PEARLifestyleMale1

It was developed by a passionate team of entrepreneurs with athletic, technology and design backgrounds whose vision was to train smarter and enjoy it so that runners can get the most out of each workout and accomplish their goals.  PEAR Training Systems gives LaceUp runners a boost with an upbeat song, a coaching cue that inspires you to dig deeper, and brand new workouts to keep you motivated. PEAR takes care of the scientific calculations so you can focus on the training. The world-class coaches will motivate you through three weeks of training to prepare you specifically for your LaceUp race, providing scheduled workouts, tips and motivation, and all of your stats along the way.

One of the PEAR trainers, Matt Fitzgerald, is also the lead PEAR Pace Setter at all four stops of the Lexus LaceUp Running Series. He’s the guy you want to get out and run with. Matt is a world-class coach, fitness expert, author and certified sports nutritionist who will be a weekly blogger on LaceUpRunningSeries.com!

Race organizers encourage LaceUp runners to kick-off the holiday season strong by creating your own PEAR Sports Challenge and running all four Lexus LaceUp Running Series races in Ventura (Nov. 2), Palos Verdes (Nov. 15), Irvine (Dec. 06) and Riverside (Dec. 13). PEAR Sports is challenging LaceUp runners to stay committed to their goals during the holiday season by literally staying on course with the Lexus LaceUp Running Series. Runners who successfully complete each of the four races will be eligible to win a 50 inch flat screen Vizio TV!

While training between races, share your own PEAR Sports Challenge progress and success with us on FacebookTwitter or Instagram by tagging posts and photos of you with #MyPearChallenge.Starting September 25, 2014 show us how you’re training for your personal PEAR Challenge and you could be the winner to receive a PEAR Sports Heart Monitor System with the PEAR Sports training app. One winner will be selected and notified each week by the Lexus LaceUp Running Series and will be featured on LaceUpRunningSeries.com. Participants must be registered in a 2014 LaceUp Running Series race to be eligible to win.

As part of the LaceUp community, PEAR Sports is extending a 30% discount on training kit hardware to all LaceUp participants,  which includes a heart rate monitor and headphones. The hardware discount is valid when participants purchase their LaceUp registration. PEAR Challenge participants, who are registered for all four stops, will receive a complimentary training plan on the PEAR Sports app along with the hardware discount. The heart monitor personalizes your training programs by recording heart rate and accurate calorie count to target different zones.

The Lexus LaceUp Running Series is thrilled to join forces with PEAR Sports and we look forward seeing everyone’s #LexusLaceUp #MyPEARChallenge!

– Register for the PEAR Sports Challenge!

– Visit the PEAR Sports Challenge page.

– Learn more about PEAR Sports here.

PEAR-Sports-Photo

Add Running to your Fitness Routine

Sharon and her husband wanted to mix things up in their workout routine. Neither had ever been runners and wanted to add running to their fitness routine. After some research, her husband found PEAR, not only helped them just add running to their “fitness repertoire”, but they have since completed 10Ks as well as a half-marathon! A little more on their experience with PEAR and how anyone can add running to your fitness routine. Continue reading

It’s Not If You Squat, It’s How You Squat

OK- so your summer goal is to once and for all get those legs toned, tight and lean.  You’re incorporating squats, lunges, and even deadlifts into the mix.  You’re sure you’re doing everything a Trainer would suggest to strengthen and tighten up  your back side, but you still can’t get rid of the cellulite, your booty still isn’t sitting as high as you want it, and you’re not quite as firm as you had hoped.  So what’s the deal? The deal is it’s not IF you squat, it’s HOW you squat.

Reality is, you probably are dealing with a muscle imbalance which will LIMIT you from working the muscles you want even with the RIGHT exercises.  Most people today sit in chairs for hours every day, which will continuously weaken the glute muscles.  Same thing happens to our shoulders as we slouch over to work at our desk, eat at a table, or text on our cell phones; we develop overuse of the upper trapezius muscles.  Bottom line- our bodies were made for MOVEMENT and we don’t move very much anymore.  Over the last century our movement has come to a halt with cars, elevators, computers and the demand of sedentary jobs. Our bodies literally need daily movement in order to maintain proper posture awareness, structural alignment and proper mind muscle connections.

All of this has basically caused almost everyone to at least have a muscle imbalance between your glutes/hamstrings and your quads.  The glutes and hamstrings are turned OFF and the quads are not only turned ON but stronger and more dominant than ever, creating a huge imbalance.  People are always asking me how to best tone, tighten, and round out their backside.  As I mentioned, the natural thought to accomplish this would be to squat, lunge and deadlift. However, you can do these exercises all day long, but if you are insanely quad dominate (which most of us are) and not engaging your glutes, you can kiss that plump tushie Goodbye!

The average person, who sits most of the day, has flat, underdeveloped glutes.  Because of this, when they squat or lunge their brain is MUCH LESS likely to send a signal to recruit the glutes to help out due to their weakness and lack of overall use.  The person might be squatting, they might be lunging, but they will perform these exercises with most of the work load getting sent to their quads with little action coming from the glutes.

Of course they can still have strength gains, we can make their quads stronger and stronger because those are dominantly the muscles that are getting recruited when they lift legs, but they are going to continue having that imbalance while diminishing their ability to meet their goals of toning and tightening their backside, not to mention risking injury along the way.

The glutes are the largest and should be the strongest muscle in the lower body and ideally be your brains first choice to send them to help perform squats and lunges.  Unfortunately for most, this isn’t the case. Are YOU engaging the right muscles?  Here are a few tips to make sure:

SQUEEZE AS YOU GO!

When you Squat, at the BOTTOM of the range of motion, clench your butt together as hard as you can and USE that contraction to stand back up.  Do the same thing when you lunge, clench the hamstring and glute of the leg that is in FRONT and push through the heel and middle of that FRONT foot as you stand and bring your feet back together. Doing this will FORCE the right muscles to engage and work the problem area that you are after.

TIME UNDER TENSION!

When performing a squat for example, don’t free fall on the way down.  Control your body as you squat down, hold for a count of 1 at the bottom of the range of motion (SQUEEZE) and then stand quickly and repeat.  Try not to lock out and rest at the top, keep tension on the working muscles throughout your set! Take your time and perform quality reps.  Slow it down and focus on using the right muscles!

LOAD YOUR HIPS!

Not your knees! Try performing your lower body workout in front of a mirror watch your knees during each movement.  Are you leaning into it with your knees and going even slightly forward? ‘Cause that’s not what we want… when you are squatting sit your butt BACK behind you (use a chair to help if you need to) and lower down SLOW AND CONTROLLED, load that weight in your hips, PAUSE at the bottom, CLENCH & SQUEEZE that booty, then stand and repeat! If your glutes are on you should FEEL them working.  You should FEEL the burn during and after your leg workout.  Here’s a tip: Start with body weight squats and hold your arms out in front of you parallel to the ground.  This will help you force your weight BACK into your hips.

LET’S IMPLEMENT!

Now you know what to do and how to do it, I encourage you to try one of my short but killer leg workouts on the PEARsports or Warrior Dash Training APP.  In just 15 minutes, I will coach you through a hardcore leg and butt routine that will leave you feeling toned, tight while ridding cellulite!

Strength Legs

Muscle Endurance

 

PEAR Coach Sweepstakes!

PEAR SPORTS COACH SWEEPSTAKES

 

Sweepstakes Summary.  The Pear Sports Coach Sweepstakes (“Sweepstakes”) is sponsored by Pear Sports LLC (“Sponsor”).  Individuals may win prizes by posting a picture of a completed PEAR workout via Instagram or Twitter. Enter the Sweepstakes and become eligible to receive the prizes.

 

OFFICIAL RULES

 By entering or otherwise participating in this Sweepstakes, you agree to these Official Rules, which are a contract so read them carefully before entering.

 

NO PURCHASE OR PAYMENT OF ANY KIND IS NECESSARY TO ENTER OR WIN THIS SWEEPSTAKES.

 

ODDS OF WINNING WILL DEPEND SOLELY ON THE NUMBER OF ENTRANTS.  VOID WHERE PROHIBITED BY LAW.  ALL FEDERAL, STATE AND LOCAL REGULATIONS APPLY.

 

ENTRY VIA THE INSTAGRAM APP OR TWITTER APP AND INSTAGRAM ACCOUNT OR TWITTER ACCOUNT AND INTERNET CONNECTION REQUIRED.  THIS SWEEPSTAKES IS IN NO WAY SPONSORED, ENDORSED, ADMINISTERED BY, OR ASSOCIATED WITH INSTAGRAM INC. (“INSTAGRAM”) OR TWITTER, INC. (“TWITTER”). 

 

Eligibility.  The Sweepstakes is open to anyone over the age of 13 who has a phone, has downloaded the Free PEAR Sports app and has a Twitter or Instagram account.

 

Entry Period.  The Sweepstakes begins on June 16, 2014 and ends at 4:00 p.m. Pacific time on June 20, 2014.

 

How To Enter.  There is only one method of entry.  A person who desires to enter must post his or her own completed PEAR workout graph on Instagram or Twitter and tag it with “@PEARSports” and hashtag “#poweredbypear”, tag the coach whose workout was completed and follow @pearsports on either Instagram or Twitter. The post must be a screen shot of your Pear workout on the Pear App. In order for an Instagram posting to be viewed and accepted by Sponsor, the entry must not be private.  Any Instagram posting that is private will be disqualified.

 

Entry photos may not include material that (i) is sexually explicit, indecent, obscene, violent, hateful, tortuous, defamatory, slanderous or libelous, (ii) is derogatory or promotes bigotry, racism, hatred or harm against any group or individual or promotes discrimination based on race, sex, religion, nationality, disability, sexual orientation or age, (iii) invades the privacy or publicity rights of any person, living or deceased, (iv) is unlawful, (v) is harmful to other users of Instagram or Twitter, such as viruses, Trojan horses or other technologies that could adversely impact the Sweepstakes, (vi) is disparaging to Sponsor or is inconsistent with the positive images and goodwill to which Sponsor wishes to associate.  Any entry that violates these Official Rules may be disqualified.

 

Selection of Winners. A winner will be randomly selected by each coach from the entries. Winners will be notified by 5pm PST on Monday, June 23, 2014.

 

Prizes and Delivery.  The Winners will receive one Pear hat and one Lifeproof phone case.  Prizes will be delivered to the winners within two (2) weeks following the end of the Entry Period.  In order to receive the prize, each winner must notify the Sponsor by email at katie@innovatepartners.com of the delivery address for the prize. Prizes may vary in color and style.

.

Publicity Release Subject to applicable law, the winner irrevocably grants Sponsor the right and permission to use the name, likeness and winning photograph for advertising, promotional and or publicity purposes in connection with the Sweepstakes, in all forms of media and on and in connection with related products, services, advertising and promotional materials worldwide in perpetuity, without any obligation, notice or consideration except for the awarding of the prizes to the winner.

 

All entrants and winners agree that the Sponsor shall have no liability for any injury, misfortune, or damage to either persons or property incurred by entering, participating in, winning, or losing the sweepstakes and/or by the acceptance, use, or non-use of any prize received in connection with this sweepstakes.

 

 

 

Top 10 PEAR Training Plans for Runners

To celebrate National Running Day, we’ve compiled the Top 10 PEAR Training Plans for Runners so that you can celebrate appropriately! Get those shoes on and Let’s GO!

Top 10 PEAR Training Plans for Runners

  1. Fat Burn 1
  2. Hill Power Treadmill
  3. Treadmill Run 1
  4. Zero to Running *
  5. Braveheart Burst
  6. Faster 5k Running *
  7. Tempo Run 1
  8. Tempo 101
  9. Half Starter Running *
  10. Fat Burn 2

* denotes training plan

National Running Day- Top 10 Tips to Take Your Running to the Next Level

Every runner wants to improve. Olympic silver medalists dream of gold and first-time 5K finishers aim to see if they can run their next one a little faster. Not only do all runners share the same underlying goal of improving, but the recipe for improvement is that same for runners of all experience and ability levels. In recognition of National Running Day, here are 10 tips to take your running to the next level.

It's Time for Spring Leaning

  1. Obey the 80/20 Rule. The single most common mistake that runners make is running too hard on “easy” days. Research has shown that runners improve quickest when they do 80 percent of their running at low intensity (i.e. at a pace where you can talk easily) and the remaining 20 percent at moderate to high intensity. Obeying this rule will almost certainly require that you slow down a bit on your easy runs. When you do, you will feel fresh and stronger in all of your runs and you’ll perform better on hard days.
  2. Cross-train. Once you are following the 80/20, the next most effective way to improve as a runner is to train more. But the problem with running more is that it increases injury risk. So instead of running more, add one low-impact cross-training workout to your weekly training regimen. Bicycling and elliptical training are popular choices for runners.
  3. Run hills. Running uphill is a great way to strengthen the stride. It’s also a great way to get a high-intensity workout without the pounding that comes with running fast on level ground. I recommend that all runners do one hill repetitions run per week for several weeks during the early period of training for a race, before the focus shifts to speed work. Example: Warm up with 10 minutes of easy jogging, then run 10 times 30 seconds up a moderately steep hill at high intensity, jogging for 90 seconds after each repetition. Finally, cool down with another 10 minutes of jogging.
  4. Strengthen your core. Research has shown that core strength training enhances running performance by boosting running economy (i.e. reducing the energy cost of running at any given pace). It is also believed to lower injury risk. A little core strength training goes a long way. I recommend doing core exercises such as the side plank two to three times per week as part of a full-body strength workout that need not take more than 20 minutes to complete.
  5. Sprint. Few distance runners ever run at a full sprint, but there are benefits to doing so. Specifically, sprinting improves running form and economy and enhances the ability to recruit fast-twitch muscle fibers. As with core strength training, a little sprinting goes a long way. I recommend doing four to six sprints lasting eight seconds apiece once a week after completing an easy run. To reduce the risk of muscle strains, do these sprints up a steep hill if possible.
  6. Plan recovery weeks. To get fitter, you need to gradually increase your training load. But you can’t increase your training load every single week for many weeks or you will burn out. To get the full benefit of an increasing your training load, you need to give your body regular opportunities to recover. I recommend designating every third or fourth week of training as a recovery week, where mileage is reduced by 20 to 30 percent to allow the body to recharge itself.
  7. Do plyometrics. Running is really a controlled form of jumping. Plyometrics is a form of jumping exercise that is proven to enhance running economy and performance when used as supplemental training. Be sure to incorporate one or two plyometrics exercises in your full-body strength workouts. Example: Stack aerobics steps to a height of 12 to 18 inches. Stand on one foot and jump from the floor onto the aerobics steps, then back to the floor. Repeat a total of 10 times and then switch to the other leg.
  8. Run on trails. Running on dirt trails is much gentler on the body than is running on pavement. Running on uneven surfaces also tends to strengthen muscles in the shins, groin, and hips that aren’t challenged much on pavement. For these reasons, trail running should be a regular part of your routine, even if you compete exclusively on the road. Try to get off-road at least once a week.
  9. Lose a few pounds. There’s a reason the best runners in the world are very skinny. The less you weigh, the less energy is required to run at any given pace. Most runners have at least a couple pounds of excess body fat they could stand to lose. Your training itself may take care of some of that, but dietary improvements may also be needed to attain your optimal racing weight. As a runner, you should pursue weight loss not by reducing the quantity of food you eat but rather by increasing the quality. The highest-quality food types are vegetables, fruits, nuts and seeds, fish and lean meats, whole grains, and dairy. The lowest-quality food types are refined grains, fatty meats, sweets, and fried foods.
  10. Use a foam roller. A foam roller is a very effective tool for injury prevention that’s easy to use on your own at home. It’s especially good for working tightness out of the iliotibial bands than run along the outside of the thigh from above the hip to below the knee. Five minutes of foam rolling performed three times per week will keep your leg muscles supple and serve as another key element of the formula for taking your running to the next level.

 

National Running Day- Top 10 Tips for New Runners

Happy National Running Day from your friends at PEAR! Coach Jenny Hadfield gives us the Top 10 Tips for New Runners so that everyone can celebrate this holiday even if you don’t consider yourself a “seasoned runner”. Enjoy one of our Running workouts. There is something for everyone!

Top 10 Tips for New Runners

1. Start from where you are rather than where you want to be.  Running is a high impact, high intensity activity that requires a gradual start for success.   Evaluate your fitness and start a plan from where you are now, so your body can adapt efficiently and happily to the demands of running.  Download my Zero to Running App here to learn to run happy in just 10 weeks.

2.  Avoid comparison shopping.  Run within your means rather than focusing on what your buddy or boyfriend can do. Focus your efforts on your goals and keep moving forward – and you’ll avoid the negative vibes that come by judging yourself.

3.  Go shopping.  I know, this should be number one, right?  It’s vital to get fitted for a pair of running shoes at your local running store. Outside of a running bra (for us girls),  it’s the most important piece of apparel for runners. While you’re there, purchase a tube of lube (BodyGlide) as this will become your new friend and will help avoid painful chafing (arms, legs, bra lines).

4.  Book end it.  Start every run with a progressive walking warm up and finish with a walking cool down. Doing so will help your body transition into running more efficiently and with more ease.

5. Tune in.  We all want to focus on pace, but that is merely the outcome of your runs – not your guide. Train by your body and by effort or heart rate.  When you do, you’ll always be in the optimal training zone on the given day and avoid under or over training issues down the road.

6.  Listen to your body.  If you push too hard, your body will toss up a yellow warning flag. If you continue to train through it, it will throw a red flag to warn you of aches, pains and injuries ahead. Head the warnings and modify your training based on how your body is feeling.

7.  Run every other day.  Mix up your routine and alternate running days with cross-training activities during the week. Run one day, cycle or take a yoga class the next. The variety will keep your motivation high and allow your body time to recovery after every run.

8.  Keep track.  Logging your activity is an effective way to see your progress and stay motivated as you train.  Track your shoes, the weather, time, distance, pace and even how you felt (yellow = strong run, orange = not so strong, red = awful).

9.  Get strong.  Include total body strength and flexibility exercises regularly within your routine to develop strength and mobility in your musculature, tendons and joints, improve running efficiency and decrease the risk of overuse injuries. Try my free Post Run Strength and Flexibility Workouts for Runners.

10.  Patience grasshopper.  It will take time to get your runner on – be patient, as anything that’s worthwhile in life takes time, effort and focus. Let the miles come to you in time and you’ll enjoy the journey and more importantly, learn to love running along the way.

99,000th Workout Winner- Get a Personal Trainer Without Spending Too Much

Amanda battled a mysterious illness for two years, and in the midst of such, she also donated her kidney to her brother! All of this naturally made her too weak to get much exercise so unfortunately, she lost a lot of her energy and muscle tone. Not wanting to spend too much on a personal trainer, she discovered PEAR and was able to get a personal trainer without spending too much. Congratulations are in order for Amanda for a few things! Learn more about Amanda…

Get a Personal Trainer Without Spending Too Much

What is your favorite PEAR Workout?

My favorite Pear workout is the Treadmill Fat Burn Run 2. Fat-burn runs can be incredibly tedious, but the speed and incline variations keep me from being bored. I also enjoy the free-format workouts; I’ve been changing my routine every four weeks, and even when I decide to use a non-Pear workout, I can still keep track of my heart rate and calories burned. And I use Pear in combination with the app MyFitnessPal to track my calorie intake and output.

What has PEAR helped you accomplish?

Two years ago I came down with a mysterious illness. I had problems with nausea and low blood pressure. It took nearly all of those two years before I was diagnosed with Addison’s disease. In the meantime, I donated a kidney to my brother, and lost about twenty pounds (about a quarter of my body weight at the time). By the time I received my diagnosis, I was too weak from surgery and my illness to get much exercise.
Once I started getting better, I gained most of the weight back, but had lost much of my energy and muscle tone. I wanted to get back in shape, and find a happy medium between my weight when I was well and my weight when I was sick; but I couldn’t afford to hire a trainer. Then I found Pear.
Since purchasing a Pear system in January of this year, I’ve completed 34 workouts and burned over 10,000 calories. I’ve dropped six pounds. And I’ve become someone who works out regularly again. I currently work out 6 days a week, doing weight lifting and HIIT or fat-burning runs on alternate days.
Something else happened in the last two years: I got engaged! I’m getting married in the fall and, thanks to Pear, I’m going to look smashing in my wedding dress!