This blog was first posted back in 2010. Then as now, it was about a man who ran not because he had to but because he wanted to. Running for his early life was routine. From growing up and holding down what we may today think as menial jobs to him they kept his body conditioned even when at that time in his life he was unaware that he had a physical skeletal condition that being active on his feet helped him to sustain himself without him even knowing it.

So, we thought to bring back this post again, it may just give you the incentive you need if you've given some thought to taking up running as part of your get fit routine.  Even though the month of July is just starting, it's never really too late to get your life on track and get healthy!  Read below if you are committed to improving your life.  Remember, the key to a successful fitness program finding a fitness routine that you can enjoy doing and gets you the results you're looking for. One way you can keep track of just how well you do is by measuring your accomplishments by using an activity watch, or to make sure you're keeping yourself at a good optimum pace a heart rate monitor can also help you out!  One heart rate monitor that we really like is the Garmin Forerunner 935. In this way, you can keep track of the data you wish to measure and use it to build a fitness plan that will coincide with your new running adventures. After all, you're putting all that effort and commitment into sticking with your fitness routine, and after a month or two, you will see the benefits of your persistence. Like someone that is fortunate to enjoy their job, your fitness regimen is never really work, it's FUN!  Read on young grasshopper and learn the wisdom of someone who has walked/run the path before you.

Remember, this was first posted back in 2009, but as of last year according to Allen's Facebook page he is still going strong and enjoys giving back to others. Enjoy!

The story of Allen Leigh, of Old Man Running (http://oldmanrunning.org/), was kind enough to share his story with us and we have to say, it’s quite amazing. You can read more about how running actually saved his life here, but for now, he’s going to share his best running tips and advice.

Allen Leigh of OldManRunning.org

How and when did you start running?
I started running at age 38 due to having pain in my feet when I was on my feet for several hours. I had been raised in a small Utah town in which I walked or rode a bike everywhere. I completed four years of college during which I walked several miles each day just going to and coming from campus twice a day.

After my Sophomore year of college, I worked at the North Rim of the Grand Canyon as a Bell Hop and was on my feet all day. During my off hours, I hiked 90 miles in the canyon, including a rim-rim hike of 26 miles. The upshot of this is that I had very strong legs and feet until…until I bought my first car and started driving everywhere. After a few years, my feet started to hurt. For example, after 6 or 7 hours of doing yard work, my feet would be so sore the next morning that I had to crawl from my bed to the bathroom. On top of all this, I was born with a very stiff skeleton (a bone specialist said I had the opposite of double joints).

I thought my stiff skeleton might be the cause of the pain in my feet, and I went to a bone specialist. He examined me and said the muscles in my feet were weak and that I should do anything I wanted to do to strengthen them. I began running. I had experimented a few times with running, through the influence of a friend at National Guard summer camp, and I thought running would strengthen my feet. It did, and I kept on running.

What’s been your biggest achievement as an athlete so far?
In terms of running, my four marathons at age 46-47. However, I think a bigger achievement is just that I’ve been running for about 38 years.

Do you compete in any running events regularly? If so, which ones?
No, although there is a local 5K that I like to run each June. Later, after I get my long run back to 15 miles, I’d like to do a half-marathon each year. I’m a very competitive person and like to compete with myself. But, I don’t want to race on a regular basis. I prefer to just run for enjoyment.

What are your goals for the future?
Two years ago I had serious blood clots that literally shut me down. I finished a 22-mile week with a 7-mile run on Saturday. On Monday I could only walk about 200 feet. I was in the hospital for 5 days, and when I left my walking was up to 400 feet. My wife and I walked together, and when our walking got up to 1 1/2 miles, I started to mix in small amounts of running. My long run is currently 7 miles, about 60% running and 40% walking. I alternate short runs with short walks, about 1 minute for running and a bit less for walking.

My immediate goals are to get my Monday or Tuesday rest run to 5 miles (I’ve achieved that), my Wednesday or Thursday medium run to 7 miles (I just did that but my body isn’t used to it yet), and my Friday or Saturday long run to 10 miles. After I reach those goals and my body is getting used to those distances, I’ll increase the medium and long runs until my three runs are 5, 10, 15 miles. At that point, I will consider doing a half-marathon once or twice a year.

What is your favorite thing about running?
I run for enjoyment. I enjoy the running. I enjoy being outside. I enjoy the birds and animals that I see. I even enjoy picking up trash along the path I run. I do almost all of my running on the Jordan River Parkway that follows the Jordan River from Utah Lake to the Great Salt Lake. I like to run the Parkway because it gets me away from city streets and the resulting smog. It gets me out in nature. I pass quite a few walkers, runners, cyclists, etc., and I enjoy nodding hello to them. There is an older man, who I see once or twice a week, who rides an electric scooter, and I always stop and talk with him. I enjoy races, too, but they are a secondary interest in my running.

What’s a normal workout routine for you?
I don’t do much in cross training, so I don’t have much of a workout routine. I run three times per week, and I stretch before and after I run.

Do you have a favorite runner or athlete?
George “Doc” Sheehan. Even though I never met him, he was my mentor, and I attribute my 38 years of running with only one minor injury to following his advice: enjoy my running, listen to my body, and modify my running by how my body feels. I grew up in running before the technical gadgets were invented, and I learned to listen to my body and run according to how I feel. In my training site (http://runninginjuryfree.org) I’ve posted an essay by Doc Sheehan which was the first thing I read in the running literature. I’ve dedicated that post to Doc Sheehan.

Do you have any running gear that you love? 
I’m not into running gear very much. My shoes, shorts, long pants, technical T-shirts, nylon windbreaker, a wide-brim hat, and my Fuel Belt are all I have and need. Oh yes, I have an old Garmin GPS that I use to measure distance when I go on a new path. I don’t carry the Garmin on a regular basis. Just when I need to measure distance or check on my pace. I try not to check on my pace very often because I don’t want to become obsessed with running faster. I run for enjoyment and let my speed increase naturally.

What’s the one mistake that you see most new runners making?
Pushing themselves too much. Abnormal soreness, pain, side stitches, a high resting heart rate are not normal. They are statements from our bodies that we’re doing too much. If one feels pain, lack of energy, abnormal soreness, he or she should do the natural thing and walk or stop running. It’s abnormal to push one's self through the pain. If your body tells you it can’t handle the stress of running, do whatever it takes to reduce the stress. Pushing through the pain increases the stress, just the opposite of what your body needs.

If you could give one bit of advice to a new runner, what would it be?
Run because you want to. If you don’t like running, then walk, swim, cycle, or something else. Listen to your body and enjoy whatever you do.

Thanks, Allen!

Be sure to check out Old Man Running for some great running tips, advice, and of course, some insight from Allen!

See you out on the trail, from the "Foot-Pounders" here at HeartRateMonitorsUSA.com!

Ok, it's now March 1st and while the meteorologists are hyping that for them it's the first day of Spring, we all know that at any time the shoe can drop and we can be looking at another 6inches to a foot of new snow, even with the climate change hype!  

One thing we should all be doing, winter, spring, summer or fall is to continue with our exercise routines, especially if we like to run!  

A lot of people embraced running, jogging or walking as part of a resolution, back on January 1st. to finally get themselves in better shape. Some hopefully, took the pledge to a better healthier lifestyle a year or two past. Unless you belong to a

gym or visit an enclosed area to walk like a mall, you get yourself going and head out in that cold, crisp air. There are some people that never take their running shoes out of the closet, once the temperatures dip below 35degrees.

Those that are serious about maintaining their running routines embrace the winter months. For them, there is just something special about getting outdoors in the winter months that make them feel great after they run.

A lot of people have set themselves goals to reach for the up-coming year. Maybe a half-marathon or a full marathon or maybe even a Spartan race to see if there up to it. Well to get themselves in shape or get themselves worked up to their physical peak, continuous running, even in the cold can help them achieve their goals. And we all need a goal to focus on, right?

Set a Specific Goal: There is nothing more motivating than to train for a race or specific goal. You can plan to run a 5K, half marathon or reach a number of miles every month. You'll have instant motivation in knowing you have to train for the race or hit your target mileage. Reward yourself when you reach your goals, then set another one.

The Right Winter Apparel: Having the right apparel makes all the difference in the world. Layering is the key to avoiding over- or under-dressing. Consider wearing a layer that blocks the wind; pants, tights, and top that wick the moisture away from your skin; and, for the coldest days, a mid-layer that fits more loosely—like fleece—that insulates and moves the moisture from your base layer away from your skin. We are lucky to have a great line of outdoor gear that can help you to be more visible during the winter months. The Proviz line (https://www.heartratemonitorsusa.com/collections/proviz-all) will help keep you warm, dry and visible to oncoming traffic to help keep you safe.

Your winter running wardrobe should include a running jacket, hat or headband, gloves, tights and a few long-sleeve shirts. Your body temperature increases as you run, so you don't need many layers in most winter conditions.

Dress for 15 to 20 Degrees Warmer: Over-dressing is easy to do in winter running. Dressing for 15 to 20 degrees warmer than it actually is will allow your body temperature to increase and reduce the risk of overheating and excessive sweat. You should feel chilled when you walk out the door. If you are toasty warm, remove a layer. Less is more.
Run During Light and Warmer Times of Day: If possible, run during daylight hours so you can absorb that needed sunshine we rarely get in the winter. You'll get your miles in during the warmest time of day and come back with a smile on your face

Stay Low: Shorten your running stride and keep your feet lower to the ground. You will run more efficiently and reduce the risk of slipping, falling or straining muscles. Choose to run on fresh snow rather than ice or packed snow. You will get better traction on fresh snow and reduce the chance of slipping. Watch out for snow-covered cracks and holes in the road.

Take Extra Time To Warm Up: Your body will warm up more slowly in cold weather, especially if you run in the morning. Take at least five minutes to walk briskly before you start to run. It may take 10 to 15 minutes of running before you are completely warmed up and in your running tempo. Take a hot shower to pre-warm your muscles or put your clothes in the dryer on hot for a few minutes then head out for your run.

Hydrate: It is just as important to drink fluids in your winter runs as it is in the summer. Make sure to hydrate before, during and after your runs to avoid dehydration. Use warm fluids in your water bottle or tuck it under your jacket to avoid freezing.

Start into the Wind: Start your run into the wind so you have the wind at your back on your way home. You'll avoid getting chilled by the wind after you've been sweating.

Above all, keep your eyes open and take in all that Mother Nature brings during the winter months. There is something about the way the snow glistens upon the hills that make running in this season something to behold. So gear up, warm up and hit the roads and trails and enjoy, enjoy the beautiful winter running season!

Let’s face it — it’s tough to find the motivation to exercise outside these days. During the work week, sometimes both parts of our daily commutes are completed in darkness. And while winter sunshine is appreciated, it doesn’t do much to warm us up. But before you give up on the idea of venturing outside for a round of physical activity and instead restrict yourself to the crowded, stuffy gym for the next few months, it may be worth giving the idea of a winter workout a second thought.

Exercisers are often concerned about the possible safety hazards that come along with chilly sweat sessions, but there is surprisingly little to worry about. Simply suiting up appropriately with enough layers made of moisture-wicking fabrics keeps the body at a healthy temperature and functioning the same way it would in any other workout environment. Sure, a slippery moment on an icy running path could lead to injury, but exercising outside during the wintertime actually provides some benefits that may not be achieved as efficiently elsewhere.

If you can pull yourself away from that cozy seat in front of the fireplace and shut off the tv, you’ll reap some benefits of exercising out in the cold weather — and you might even learn to embrace it.

You’ll burn more calories.

As your body works harder to regulate its core temperature with the outside, you’ll burn a few more calories during your wintry workout compared to one conducted indoors. While the calorie burn varies with each person’s body mass and the extremity of the temperature, it can be a nice morale booster, that you’re pushing yourself more in that cold outside air.

You’ll strengthen your heart.

Cold weather also makes the heart work harder in its task to distribute blood throughout the body. For an unhealthy heart that struggles to manage the additional stress, this process can exacerbate illness and injury. But a regular exerciser with cardiovascular endurance can make their heart muscle even stronger with these cold-weather sessions, better preparing their body for more strenuous workouts in the future — not to mention other non-exercise stresses in life.

You’ll drink more water.

Staying hydrated is one of the most important factors in minimizing the dangers of cold-weather workouts, or for that matter any time of year workouts as well. The body continues to sweat, but that sweat evaporates more quickly into the chilly, dry air, making it seem as though the body is losing less water. Drinking water before, during and after cold-weather workouts helps maintain peak performance, protect the body from injury and stay warm from start to finish. Don’t wait to feel thirsty to hydrate! And remember, it’s always important when exercising out in the cold that you wear moisture wicking materials so that your body stays warm while the sweat that happens, keeps away from your skin.  You can check out one of our lines of running gear by clicking on this link  and you can check out the Proviz line of outdoor jackets.

You’ll build a tolerance for the freezing elements.

It can feel downright painful to force yourself out into the elements for that first workout you try in the winter season, but rest assured that over time, it does get easier. According to chief coach of the New York Road Runners organization John Honerkamp, it’s important to adjust your expectations as you acclimate rather than push for your typical, temperate-weather performance. Pay particular attention to the amount of effort you’re putting forth rather than hitting certain time, distance or other performance goals, and try to just enjoy the process.

You’ll remember the importance of warm-up and cool-down routines.

Proper warm-up and cool-down movements are crucial to keeping the body in top fitness shape, but they become even more important when it’s cold outside. Keeping the body loose, limber and warm for a chilly workout can help prevent painful twists, sprains, tears and other injuries. Winter workouts will encourage you to become a pro when it comes to full warm-up and cool-down routines, the former to keep your internal body temperature elevated, and the latter to reduce unnecessary tightness inspired by the chill in the air.

You’ll get a dose of vitamin D.

Sure, it may be cold, but that doesn’t mean the extra sun exposure won’t supply you with the same critical nutrients it does throughout the warmer parts of the year. The relative benefit also feels more substantial in the wintertime since the amount of natural light is already so restricted. Just remember to wear your sunscreen (yes, even when it’s freezing) after your skin is exposed for 10 to 15 minutes.  Oh, did we mention, you won’t be getting the benefits of soaking up those vitamin D infused rays of sun in any gym, no matter how many florescent lights they have on!

You’ll feel happier and more energized.

Cold-weather exercise also has the ability to boost one’s mood, thanks to the lack of humidity (which creates that heavy air feeling in the summer months) and the stimulating aspect of the chill. As the body works harder to stay warm, the amount of endorphins produced also increases, leaving you with a stronger sense of happiness and lightness following your workout in the cold.  Now tell us, isn’t that a great way to get motivated, especially if you make your cold weather runs, jogs, and walks in the early morning.  If you remember, we did a blog a while back on why exercising in the morning can provide you with several benefits instead of working out after your workday.

Naturally, offering these tips we are taking into account that you are already in basically good physical shape. If you haven’t done so, please check with your doctor before beginning any exercise regimen, especially one that pushes your body a little harder by exercising outside in the cold.

Now that we covered the medical aspects, what are you waiting for, get off that couch and go and dig out your running gear out of the closet, get dressed, (in layers) and go and enjoy the winter season’s fresh, clean, crisp air!

Ok, you are into fitness, you know getting your heart pumping is a great way to keep your body performing the way it was always meant to be. You try to accomplish those daily 10,000 steps but we all know that may happen a lot less than we would all like.

Well, a study called the “HUNT” study that monitored 45,000 people for 25 years and concluded that people that keep their PAI (Personalized Activity Intelligence) from 100 to above tended to live about 10 years longer than people that did not. PAI is a measurement that monitors and tracks more than just your steps. Its revolutionary algorithm makes sense of your personal heart rate data, giving you a simple number that shows how much activity you need to live a longer, healthier life.

PAI analyzes every movement you make, including activities like spinning, yoga, even gardening.

One Simple Goal – And We Don’t Mean a Daily Goal!
All you need is one number – your PAI score. Keep it above 100 over a 7-day rolling window to know you’re staying healthy. No matter what your fitness level is, PAI shows you what intensity level you need to be in to improve. PAI uses a 7-day rolling goal to ensure you are keeping your score up over a longer period of time.

Heart Rate Based Scores
PAI tracks your heart rate intensity and shows which activities earned the most PAI points in your day so you can make better lifestyle choices.

Simply tracking your number of steps isn't enough to ensure a healthy lifestyle. With this in mind, Mio has developed a whole new way to look at your activity level. This personalized formula takes into account your current fitness level to give you a PAI score that works just for you. Your job is to simply keep your score above 100 to ensure you are always moving in the right direction. Instead of tracking a daily goal, PAI keeps a rolling 7-day goal. This allows you to make up for a less productive day by going harder on another day. Forget tracking steps and steps alone, with PAI you will be tracking everything from yoga to cycling. Now everything counts.

This is all done by using the new Slice from Mio, 
The Slice is the first wearable that provides all-day heart rate tracking and a PAI score - the most meaningful way to track all your activity, motivating you to stay healthy. It measures your heart rate, and your “Resting” heart rate along with your sleep, the calories you’ve burned and also the steps and distance you’ve accomplished.

We all know that information, "QUALITY INFORMATION” is the key to achieving everything meaningful in your life. Now with the Mio Slice, you can make the best use of your fitness data, keeping you informed on what you need to do to keep your weekly performance at 100 percent or better. Taking a term from an old adage, we can now say that a “Fitter Life makes for a Longer Life!

Get your order in now for the Mio Slice today!