With trail running becoming more and more popular I wanted to share some tips to ensure you have fun and are safe during this spectacularly fun activity. No point getting some wonderfully Primed fresh air and then going to hospital with an injury. We will be competing at the Soleus Cross Country Challenge at Mt. Sinai this Sunday.
Ten Easy Ways to Improve Your Running Performance. Guest post from elite Primed runner Andy Pope.
1. Train, don’t just run.
It’s fun to run just to get out but dedicate one or two sessions a week to speed work, hill work or fartleks. Just adding extra effort to parts of your runs makes a big difference.
2. Join a club.
The social part of being a member of a Club is enjoyable, you are more likely to race (and therefore set goals) and a bit of peer pressure will help push you along.
There is a ton of good information in articles and books. Books are inspirational and thought provoking, a couple to get you started – Running with the Kenyans by Adharanand Finn or Running Beyond the Marathon by Grahak Cunningham.
4. Go Primed for your Life.
Control your weight by what you eat: Lots of veg, grass fed meats, fish, healthy fats, berries, nuts, good whole foods; cook in coconut oil.
5. Eat less of….
Any carbs – especially pasta, noodles, rice and bread. Any sugar (including most fruit). Processed food. Any fast food. Don’t use any type of vegetable oil.
6. Hydrate with….
Natural or Homemade drinks and gels (water, calamansi juice, buko juice…). Learn to hydrate as and when you need to; don’t over hydrate.
7. Distance isn’t everything.
The trend to go ultra can make a marathon or ultra-marathon seem like what you “have to” do. Enjoy shorter distances and the sense of achievement that comes with any race and even if you are training for a long race you don’t have to rack up dozens of miles each week – quality not quantity.
8. Eccentric Core.
Do a core workout once a week. This should be eccentric exercises and shouldn’t take more than half an hour.
9. Rest and sleep.
Don’t underestimate the power of rest and sleep. To be still running in the couple of days lead up to a race or competition is quite simply madness… enjoy the days off… and the extra power and energy you will derive from it. Try and sleep for at least seven hours a night.
10. Cross Train and/or add variety.
Break it up. Swim; Bike; Yoga; Gym… or just run somewhere new.
Thanks for the Great Hints Andy Pope.
Atlantis Dive Resorts & Liveaboards at Puerto Galera, Dumageute and Azores offer beautiful accommodations, great food and so many wonderful, fun and healthy activities. From scuba diving, uunderwater photography to liveaboards Atlantis is a tremendous vacation venue for the whole family. Spa treatments are also available.
Here are some of the fabulous Primed meals available at Atlantis Dive Resorts & Liveaboards at Puerto Galera, Dumageute and Azores.
With trail running becoming more and more popular I wanted to share some tips to ensure you have fun and are safe during this spectacularly fun activity. No point getting some wonderful fresh air and then going to hospital with an injury. We will be competing at Tanay Rizal this Sunday starting at 5am.
Preparation is the Key – Pick the Right Race and Distance
It all starts with picking the right race and run category for you. My last race was a 21km trail where we were pre-warned by the organizers that “THIS IS TRAIL RUNNING! THIS IS EXTREME SPORT!” Indeed, it was so tough that only 23 out of 150 starters made it within the 7 hour cut-off time! I was very delighted to finish 2nd in that grueling race in a time just short of 6 hours.
We all know that regular running is about your legs. Well, trail running is also about upper body strength so I recommend that you try some gym routines to build upper body strength. I love using my eccentric gym routines and this helped me on the trail as I climbed up and down the rocks, held onto vines and trees and even when I slipped and had to brace my fall.
Make sure you arrive at the race venue prepared and bring the following:
(1) Gloves to save your hands from rock cuts, plants stings etc.;
(2) Head-lamp and/or flash light as the races start in the dark of morning;
(3) Home-made energy gel for your trail fuel;
(4) A good sized water bottle with your water bottle holder;
(5) Your cell phone just in case you get into trouble on the trail and need to ring a friend (have a bum bag with plastic zip lock bag if it is wet);
(6) Bring a hat because once the sun rises it can get very hot;
(7) A good breakfast like 3 boiled eggs or even a nice Omelette before the race;
(8) Some post-race snacks like bananas, nuts and even an iced coffee made with coconut milk;
(9) Some people use trail running poles but I think it depends on the trail and how many rock climbs are included.
Ronald rocks. He is a great family man with a big heart. I am so proud that the Primed Lifestyle is helping make this top man’s heart stronger. Oh, his brain too. Doubly proud that because of Ronald’s great decision his family is also getting healthier too.
I had a great lunch at The Wholesome Table with Trimac teammates Ron, Chloe and Emerson
We ate no bread but kept the butter to add into our food. Of course we had real food and not fake food like bread, pasta, noodles and other sugar cheap carbs.
Here is a 12 Point Summary of What Ron Said
1. Ron researched Primed LCHF after sustaining an injury training for triathlons because he wanted to ensure he would not gain excess weight. Ron had previously mistakenly believed that he had to exercise a lot to maintain a healthy weight but was soon to learn differently.
Here is some of the delicious real food Ron ate to lose weight and regain health.
2. Ron found his food to be very filling and satisfying. Hence, he was not hungry at all and ate less.
3. Ron’s Acid Reflux disappeared. Cool.
4. Ron lost weight despite not exercising at all.
5. Ron’s inspiration was his beautiful family. He is pictured here with his beautiful wife Romina. Ron started his Primed/LCHF journey in March 2015.
I have been friends with Etienne and Sarah for most of my 15 years in the Philippines. They are a wonderful family with their son Liam. Luckily I convinced them to adopt the Primed Lifestyle just a few short months ago. Please see their story in their own words below. We can all be healthier and happier.
See comments from Etienne and Sarah La’Brooy after 3 months following the Primed for your Life Lifestyle:
“Sarah and I are powering along with a Primed lifestyle. I am down to 86kgs, so a 9 kilo (20 pound) drop in 3 months!
I feel healthier, sleep better and feel my moods are much better. Sarah is pretty much the same being under 50kg for the first time in many years.
Liam is also MUCH easier to talk to nowadays which we feel is attributable to his Primed Lifestyle (although as a kid he cheats every now and again).”
Etienne had debilitating gout in his foot which was painful and even interrupted his golf game sometimes. Within weeks of going Primed the gout went away and has no ever returned.
I will joining the Novemeber 22nd Tanay Trail run for a Primed dose of blissful nature, sunshine, fresh air, beautiful scenery, excitement and pure joy. See here for more details: November 22nd Tanay Trail Run.
Registration: (In-store): September 1 – October 8
Race Date: November 22, 2015
Gun Start: 6:00AM
I am delighted that the cool team from Mt. Labo Exploration and Development Corp. will be joining too. Yippie. It will be an unbelievably memorable and special occasion for them.
The Mt. Labo team will see the greatest benefit of joining is the camaraderie on the trail. The atmosphere is special. Friendships will be forged and existing ones made even stronger.
Top 10 Benefits of Joining – Just Join It, It’s Fantastic
(1) The scenery. If you love to run then what better than getting to see the beautiful sights that rural Philippines has to offer? It is fun running through local villages and talk to the friendly locals, if only politely to ask for directions;
(2) The fresh air. Well, if you have ever run along Edsa then you know what I mean. Besides the great scenery you get to breathe fresh, clean air;
Meet Primed Kristian Joergensen, a Danish ultra marathoner and trail runner living in the Philippines. Just another example of someone who has improved their lives by going Primed.
“I follow your blog. Loved the fresh coconut milk for curry dishes and shakes.”
“Thanks a lot, following you Primed tips. It is really good!”
“The Primed kimchi wraps, and coconut oil, coconut milk and coconut cream are really, really good!”
“Much inspiring to follow your Primed for your Life blog. Will use Primed home-made Gelfor Pulag100 next week!”
I recently lost my trail running virginity and thoroughly loved both the thrill and beauty of the trail. It is exhilarating but also dangerous. This is why I wanted to write some safety tips for rookies like me for when they too join a trail run. My next trail run will be on January 11th 2015 for the Final Leg of the NTDR III TRILOGY organized by Pimco Sporting Events. Join me!
Preparation is the Key – Pick the Right Race and Distance
It all starts with picking the right race and run category for you. My last race was a 21km trail where we were pre-warned by the organizers that “THIS IS TRAIL RUNNING! THIS IS EXTREME SPORT!” Indeed, it was so tough that only 23 out of 150 starters made it within the 7 hour cut-off time! Perhaps I should have started with the 10km category or even try a 21km with a trail that is not so demanding.
A great race is like a great meal: you never forget it, you relive it in your mind even years later, and it leaves you looking forward to the next one.
I am delighted to share my unforgettable experience as I lost my trail running virginity along the beautiful Sierra Madre mountains. Just like a great meal it left fabulous memories and an excitement for the next one.
Chad had already told me about the Top 10 Reasons to Try Trail Running but I wanted to experience it for myself.
My First Ever Trail Run!
2:00 am on Sunday 12th October is the time that I met Chad before we drove to Tanay, Rizal for my first 21k trail run. Yes 2:00am, that is insane, especially when you finish late the night before with a busy service at Impressions Restaurant of Resorts World Manila.
Six month earlier Chad finished 2nd in his Love A Tree International Trail Running 34km race and was talking about it like crazy. Saying it’s very good and a fantastic experience for him. I remember he could barely walk the next 2 days after the race. Despite that, he convinced me to sign up for the next Pimco Sporting Event 21km trail run.
I remember racing when the main running races in Manila were the Yakult 10 miler, the Milo marathon and various small races at the University of the Philippines. The running scene has since exploded in the Philippines and is a very popular form of fun and exercise for millions of people.
Sometimes it is hard to get started with a new, healthy habit. If you do it wrongly you can do more harm then good. Here are some tips from a long time runner on how to get started safely and then keep going. You are never too young or old to start running along the road to better health.