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Best Running Tips Newsletter, Issue #002 --
Changing bad habits
May 10, 2006
After three months in Australia, I am happy to tell you things have
calmed down a little bit.
We moved into our new house and the container with all our belongings
arrived shortly after that.
After giving everything its own place, this house
is starting to feel like a home.
We have moved to a bayside suburb of Melbourne. So I get to run along
the beach a lot now, which is nice.
A big difference with running in Holland (where everything is flat) is
that even the flat bits are not really flat.
There always seems to be a little slope. Which is good, it gives the
legs that little extra bit of power !
Our little girl Ella (4 yrs, 10 mths) is slowly
adjusting to the fact that she is not living in Holland anymore. She
has even started speaking English. Only little sentences, but it is a
And our son Aidan (10 mths) said his first word
yesterday, 'hap' (Dutch for 'bite'). This combined with the fact that
he only really gets cranky when we don't shove food in his mouth
quickly enough, makes me believe that we really need to get this little
chubby man into running before he turns out to be a big chubby man !
Wish to meet my family ?
Well, one of these days, I'll make it into a proper page with words,
but you can already enjoy some pictures now :
RUNNING TIP OF THE MONTH: Diet with care
Many people get into running because they want to lose some pounds.
Well, they have made a good choice. Running can definitely help you
burn calories, lose the pounds and get a better figure.
Whether you gain or lose weight is dependent on the result of the
well-known equation :
Calories in minus Calories burned.
Want to lose weight ? Then not only work on the calories you burn but
also on your calorie intake !
However, don't go crash-dieting. There are so many
diets on the market. Many of them require extremity. No fat. No
carbohydrates. No this. No that.
Don't fall into the trap of the extreme diet.
When you eat healthy (whole grains, veggies, fruit, etc.) and don't do
fast food, then you are already half way there.
The best thing you can do if you wish to adjust
your eating habits long-term :
Take one thing you are not happy with and work on getting rid of that
bad habit for the next month. After a month pick something else.
The best chances of changing your bad eating habits long-term is by
gradually adjusting into new habits. Habits are hard to change. Work it
the slow, steady approach.
I used to drink a lot of coffee per day. 10 - 15 cups, with milk and
two sugars, of course... :)
I decided to cut down my coffee intake to three cups a day.
The first couple of days it was hard, but focusing on that one bad
habit for that month made it possible for me to stick to my plan.
After a month I had gotten used to my new habit and did not need/want
that much coffee anymore !
RESULTS LAST MONTH'S POLL: Do you suffer from the
Runner's Curse ?
Well, not as many Best Running Tips readers as I expected suffered from
compulsive counting during their
running. Good for them, because it is certainly annoying.
Results of the poll:
NEW ON THE SITE :
Running Books -- shortlist of the best
running books out there.
Daniels' Running Formula Book Review --
Book review of the, according to many, many runners including me, best
running training book there is.
Cheap Heart Rate Monitors -- Interested
in finding a good deal. I might have just found the site for you.
Running Stretches -- My set of stretches
helps me stay injury-free. Hope it inspires you.
P.S. Pictures for the stretches are on their way. Just waiting for some
good weather in cold and wet Melbourne !
Shin Splints -- Find out what shin
splints are and how to battle and to prevent them.
UPDATED PAGES :
Beginner Running Tips -- Congratulations
to Best Running Tips Newsletter reader Natasha for finishing my
Beginners Running Program 3. And thank you Natasha for your kind words.
Of course, if you use RSS you already knew all
Subscribe to my RSS Feed and be the first one to know when something
changes to the Best Running Tips website
Don't know what RSS is ?
Visit my blog to find out how it works:
COMING SOON :
The Most Important Heart Rate Monitor Features
The Most Important Treadmill Features
Advanced Marathoning Book Review
RUNNING QUOTE OF THE MONTH:
The long run is what puts the tiger in the cat.
See the running quote section for more excellent quotes.
You know a good one ?
Submit it to my site !
REFER A RUNNING BUDDY:
If you know someone who might enjoy the Best Running Tips Newsletter or
my website, forward this email and tell them to subscribe at:
Thanks in advance !
Well, that was it for now.
Autumn has hit Melbourne. Which is good, as much as I enjoy a good
sweaty workout, it is hard to run in temperatures of 30 degrees Celsius
/ 86 degrees Fahrenheit and higher.
And it helps me getting rid of my bad habit this month: I enjoy a beer
after a workout. Especially when it's hot. Now that the temperatures
are going down, I might be able to kick that one out of the door !
If you are on the Northern Hemisphere and are looking at rising
temperatures, then I'll give you one last tip if you like a cool beer
after a hot summer day workout:
Keep carbonated water in your fridge instead. Most
of the time you have the need for some cold bubbles, not for the
So drink carbonated water instead of drowning your workout in
Alright. Speak to you soon. In the meanwhile, visit my site often and
happy running !