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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 start.

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 :


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.

Example :
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:


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.


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 this !
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:


The Most Important Heart Rate Monitor Features

The Most Important Treadmill Features

Advanced Marathoning Book Review


The long run is what puts the tiger in the cat.
Bill Squires

See the running quote section for more excellent quotes. You know a good one ? Submit it to my site !


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 alcohol.

So drink carbonated water instead of drowning your workout in alcohol !

Alright. Speak to you soon. In the meanwhile, visit my site often and happy running !





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