Running Tips

New Web Site and Q&A

2006-07-17T16:02:00.000-07:00

Dear Runner,

I receive so many interesting e-mails from runners, and I can’t share them all, so I thought it would be good to allow people to post those to the blog.

I'm going to be posting and re-sending some older e-mail tips. So, you may receive the same tips that you got several months before. Sometimes that's good, to re-enforce some ideas.

Since, I receive so many e-mails from people, and it is getting harder to answer them all individually, I thought it would be a good idea to put them into my Running Tips e-mail and then post them on my Blog. So, if you don’t get a reply, check out the Blog at: www.runningtough.com/running_tips.html.

Here some Questions and Answers:

Q. Can you give me some tips on how to improve my 1.5 mile time? I have to do this in 13 Minutes.

A. First off, you want to take a ‘benchmark’ of how fast you can run this now. Do a couple of timed runs at a pace that you feel comfortable with and yet and push yourself. Do these runs on different days.

If you are below the time that you want to be at, you need to spend some time doing some speed work. For this shorter run you can do several hill sprints to improve your time.

Be careful when you first start doing sprints, because you can easily pull a hamstring, or create some other kind of injury if you go all out, or do too many at one time. Start at about 70% to 80% of what you feel is your maximum speed.

If you don't have hills, then check out the Power Sprinter from Lifeline-USA. Here's the link:

http://www.lifelineusa.com/products.cfm?categoryid=13&productid=20

Q. My name is Krystel and I love to run. I can run short distances but not long because my throat starts to burn, I get a cramp and I am breathing hard.

A. In order to be able to run longer distances, you have to learn to pace yourself for that distance. A lot of runners make this mistake when they try to increase distance. They start off running at their normal pace and quickly burn out. The best method is to increase your time or mileage by 10% a week. This way, your body will naturally learn to adapt to the longer distance and you will avoid injuries.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins

This email is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said on this web site.

Copyright 2004

Avoid Shin Splints Part 2

2006-07-15T09:00:00.000-07:00

Dear Runner,

I want to illustrate why it's important to wear good running shoes.

In my last e-mail, I made a point about how important having a good pair of running shoes is. I want to illustrate the point with a real life example.

Last week I went for a run up at a nice park that is about 25 minutes from my house. In my haste I forgot my running shoes. I decided to run with just the shoes that I had. Unfortunately, these were my everyday shoes, and they were pretty worn out.

I didn't want to go back home, so I figured that I would not run as far as I planned and I would stop if I felt too sore. Plus, I thought it would be a good experiment to illustrate my point I make last time. The good news is that I didn't get injured but I sure took a beating. Since, the shoes I ran in didn't have good cushioning, my lower legs took most of the shock. I was quite sore afterward. I only went about 6 1/2 miles.

I could see that if I would continue to run in these shoes, after a couple of weeks, I would probably start to feel the effects and be in danger of some kind of injury. Most likely "shin splints".

Now, I wouldn't have performed this experiment, if I had not believed that I wouldn't be able to take the punishment. I knew that my body was strong enough to handle the poor shoes from doing the exercises from my course, "How to Run Like A Deer". That's probably why I was able to go for at least 6 1/2 miles.

You can think of shoes like tires on a car, it doesn't matter how well tuned the car is, it isn't going to perform well if the tires are almost flat.

More on shin splints. Remember that I am using the term shin splints to really mean pain or problems in the front of the lower leg, i.e., the shin.

Here are 5 common causes of shin pain:

1) Tendonitis
2) Inflammation of the bone covering
3) Stress Fractures
4) Nerve irritation
5) Compartment syndrome

1) Tendonitis is basically tendon stress, usually inflammation. In this case tendons in your lower leg. You will normally feel this when at rest, and when you first run, then the pain will "go away' as your tendons warm up and loosen up a bit.

2) Inflammation of the bone covering means that the material that covers your bones, called Periosteum, becomes inflamed. Your tendons actual attach to this as opposed to the bone itself. This is caused by too much shock to the bone. This usually gets worse as you run. Remember last week where I talked about how the lower leg takes most of the shock from running.

3) Stress fractures in the shin area are also caused by too much shock and jarring. Can also be caused by twisting or stepping off a curb wrong, then agitated by repeated jarring from running. This also gets worse the more you run on it.

4) Nerve irritation of the tibial nerve is caused by surrounding muscles and/or veins that squeeze the nerve and thus inflame it.

5) The most serious of all shin problems is Compartment syndrome. Your lower leg has several different "compartments" that each house muscles, tendons, nerves, veins, arteries and bones. Each one is contained by a cellophane "sheath". If there is sudden swelling in any compartment, from an inflamed muscle this can squeeze against the arteries and/or veins and can cut of blood flow. This causes pain from the lack of blood flow. This also gets worse the more you run. You may see your foot or lower leg turning blue or purple and it might feel cold. If this happens, IMMEDIATELY SEEK EMERGENCY MEDICAL TREATMENT.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins

Avoid Shin Splints Part 1

2006-07-14T18:16:00.000-07:00

Dear Runner,

While I can’t say that will be injury-free from running, by following my program, outlined in "How To Run Like A Deer", you can definitely improve your odds of staying injury free. The first step to understanding the logic behind my advice is to gain an understanding of typical running injuries.

So. in the next few e-mails, I am going to address "shin splints".

Next to knee problems the most common complaint of pain and injury for runners is shin splints. The term "shin splints" is a loosely used term basically meaning any pain, discomfort or injury to the lower leg area. I am going to use it to describe any kind of pain in the front of the lower leg, i.e., the shin. (I will talk about the rear part of the leg in other upcoming e-mails.) This can range from pain from inflamed muscles, or tendons in the shins to hairline fractures in the shin bone itself.

Once again, we find the bane of many runners as one of the causes of shin splints. That is overuse/overtraining. However, there can be other causes, like old, worn out shoes, the wrong type of shoe, and running too long on too hard of a surface.

So, if you are still wearing the same pair of shoes for more than a year, it's time to get a new pair. If you don't know how to buy a pair of running shoes, I posted a short article to assist beginners in buying shoes. Check it out at www.howtobuyrunningshoes.com. I will be putting up some shoe reviews soon. If you want to let me know what kinds of shoes you want reviewed, send me an e-mail. Feel free to tell me what your favorite pair of shoes are.

Since, getting a new pair of shoes is fairly easy to fix, I will concentrate on the overuse/overtraining issue of shin splints in this e-mail.

Overtraining is basically too much training with too little recovery time. Mostly, beginner runners make this mistake, but even experience runners make it, too. Usually, this is when they start to train for a race, and they either give themselves too little time to train for it, or they just become over enthusiastic and just run too much too fast.

The basic fix for overtraining is to cut back and give yourself time to recover. I'll talk more about overtraining in an upcoming e-mail.

Running is hardest on the lower part of your leg. The reason why running can be hard on your body, is when you run, each time your foot strikes the ground, there is a shockwave, that will travel up your lower leg, through your knee, your upper leg and into your hips. It will basically travel all the way to the top of your body. But, once it makes it past your core, a lot of energy has been lost. Your lower leg takes most of this shockwave. You would think it would be the feet. However, since most modern running shoes (that aren't worn out) have lots of cushioning, the feet are pretty much protected.

The energy from the shockwave must be absorbed by the musculoskeletal system. Of course, the harder the surface, the harder the shockwave. However, you want your muscles to absorb the shockwave more than your bones, or connective tissues. In fact, your muscles will absorb most of it. However, when you become fatigued, your muscles start to give out and absorb less. The bones and connective tissue will then end up absorbing more.

You can think of it this way. If you were to jump straight up from a standing position, then as you came down, what do you do. You probably engaged your muscles to help cushion the shock and the jump is pretty painless. However, if you were to jump and then make your legs straight and try not to make your body too rigid, you will feel the wave of pain in your feet, ankles, legs, knee and hip. If you don't engage your muscles at all, you will fall over after your feet hit the ground.

You might want to try this. But, be warned, don't jump too high or you could hurt yourself. Maybe, 1 to 2 inches. In fact, you can just tip up on your toes, like a calf raise and just release the tension and drop onto your heels. Try it on a carpet. Either way, don't be sending me e-mails, saying how you hurt yourself. If you are prone to injury, or think this might hurt yourself, then don't try it and just trust the explanation.

If you were to continue to jump up and down, hundreds or even thousands of times, which is similar to what happens when you run, eventually your muscles will become fatigue. And, from the experiment above, guess how the shockwave is going to be absorbed. This is why rest/recovery is important. As well as having strong (in endurance terms) muscles.

Now most of you might be aware that the more pounding a bone receives, the more dense it becomes. Your bones are not static, and they will adopt to external stimuli. The more you run, the denser your leg bones become, especially the lower leg bones. This is one reason why beginners experience pain in their shins, because their bones are not dense enough to withstand the stresses of running.

This is also one of the reasons why more women seem to suffer from shin splints than men. In general, women have less bone mass than men.

Even though, your bones get denser and can withstand more shock, you still need strong muscles to assist with the shock absorption. Again, reference the experiment above. Try doing hundreds of jumps with out using your muscles to assist and soon you will realize you won't be able to keep doing it for long. On second thought, don't try that. Just realize that it is your musculoskeletal system working together that absorbs the shockwave.

The overtraining/overuse problems and understanding how the body absorbs shock from running applies not just to "shin splints" but to several types of injuries. I think it is important for runners to comprehend this concept. Because that knowledge can help you to run injury free. I brought it up in this e-mail because it more evident in shin splint type of injuries. I'm sure I will bring it up again. For runners who have my course “How to Run Like a Deer Forever”, you should already be familiar with these concepts. But, it is good to read about them again.

So, in the next few e-mails I will go more into the common kinds of "shin splint" injuries.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins

Avoiding Runner's Knee Part 2

2006-06-28T21:15:00.000-07:00

Dear Runner,

I wanted to talk a little more about Runner's Knee. But, first I wanted to share a something funny with you.

I was out running in a park this weekend, and the trail goes along a lot of woods. I got up to a point where the bushes were thick enough where I couldn't see into them. I heard some crashing inside the bushes and wondered what was there. Here it was a deer running to cross the trail. It almost ran into me. At the last moment, it stopped and turned around and ran back into the woods. How funny is that?

That would have been a hard injury to explain, being run over by a deer.

On to Runner's Knee. There was a study done in 1991, from the Bowman-Gray School of Medicine that studied Runner's Knee.

The study found the basic same causes of Runner's Knee that I mentioned in my last e-mail, with one exception. That exception is when runners run on uneven surfaces, where one leg is going to be lower than the other. Like a beach, or side of a road that is sloped downward.

But, one of the interesting items of the study was that they found that runners who had runner's knee had weak quadriceps muscles. This was the second most common cause of Runner's Knee. The fist being running on sloped surfaces.

The good news is that Runner's Knee can be prevented.

Follow this advise:

1) Don't run on sloped surfaces, especially for any extended period of time.
2) Strengthen your Quad muscles.
3) If you are OverPronating get a pair of antipronation shoes.

The first one is self explanatory.

Exercises to strengthen the quads are outlined in my course, “How to Run Like a Deer Forever.” These exercises will help you to strengthen both the tendons and muscles around the knee area and the quadriceps muscles, reducing your risk for this common, but certainly not inevitable injury.

You can get a good pair of shoes by visiting your local running store. You can also check out Road Runner Sports using this link:

http://tinyurl.com/276pf

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins

Avoiding Runner's Knee

2006-06-15T09:30:00.000-07:00

Dear Runner,

When it comes to running injuries, ignorance is not necessarily bliss. It’s important to know about the common types of running injuries for two reasons: 1.) to help you to avoid or prevent them 2.) to help you to recognize them if they occur and to seek the proper treatment.

While I can’t promise you that your running career will be injury-free, by following my program, outlined in "How To Run Like A Deer", you can definitely decrease your risk of injury. The first step to understanding the logic behind my advice is to gain an understanding of typical running injuries.

Certainly, the most common running injury is what doctors call chrondromalacia patella, known to the rest of us as runner’s knee. Runner’s knee occurs when the cartilage on the underside of the kneecap, the patella, softens and then erodes or breaks down. This usually occurs when the kneecap is not tracking properly. Ideally, the patella (kneecap) glides up and down the leg smoothly, helping the thigh muscles gain leverage as you run or walk. But, a variety of problems, such as overpronation (when your foot rolls to the inside more than it should after your heel strikes the ground), stress caused from overtraining, and weak quadriceps muscles, cause pain, inflammation and the eventually the softening and erosion of cartilage that lead to this injury.

If you have runner’s knee, you may experience pain under or around the kneecap, a clicking or grinding sound when you walk or run, and pain or inability to walk up stairs. If the pain is debilitating or constant and/or you hear and feel a grinding noise, you should see a doctor before continuing to run.

To help avoid this runner’s injury, one that many runners think they will get if they run long enough, you need consider a couple of things

Are you overpronating?

Are you overtraining?

Are your quadriceps strong enough for the distance you run?

Overpronation can be fix by getting the proper shoes.

Overtraining is common among beginners and runners that are looking to increase their distance and/or improve their time. Usually these are runners that start training for a race. You stop overtraining by cutting back on the number of days that you run, or the distance. You should slowly increase your distance.

Even if you fix your pronation or you don't have this problem, and you aren't overtraining, you may still have weak quad muscles. This is one of the most common cause of runner's knee.

Your quad muscles actually help your knee cap to track properly. When they get tired, then it doesn't track properly and that leads to the problem of runner's knee.

The good news is that it can be prevented. Exercises to strengthen the quads are outlined in my course, “How to Run Like a Deer Forever.” These exercises will help you to strengthen both the tendons and muscles around the knee area and the quadriceps muscles, reducing your risk for this common, but certainly not inevitable injury.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins

Getting Hypothermia in The Summer – Part 2

2006-05-04T08:44:00.000-07:00

In the last email I told you how I got mild hypothermia from hiking up at Isle Royale. In this email I am going to embarrass myself with how I again got mild hypothermia from running in 95 degree weather.

I had gone out for a 10 mile run a few summers ago. It was a nice hot day, 95 degrees. The kind of day that you start sweating as soon as you step outside. Now, I just love to run when it is hot and humid out.

I came prepared, I had plenty of water, and a jogging shirt that wick away the sweat so that I can cool off faster.

After the run I felt fine, hot, of course. But, I was in a hurry and wanted to get home. I had drove 25 minutes up to a nice park that makes for a pleasant jog. Normally, I sit at a park bench and drink and eat something to cool off and regain some energy. Not today.

I get into my car, which was sitting in the sun and it was probably 120 degrees inside. I immediately turn on the air conditioning full blast, of course.

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I foolishly rode the 25 minutes home with the AC on full blast. Then when I arrived home, I had cranked up the AC at home because it was so hot out. After being home for a few minutes, I started to get the chills a little bit. I got into the shower and felt fine. But, once I had got out the cold AC hit me again, and I started to get the chills, like I had at Isle Royale. This time I knew what was happening.

I ended up in bed covered with several blankets, and turned on the heat.

I knew what my mistakes were. So, here is what I do now on every run.

I always bring a change of shirts. I put on a nice, dry shirt after my run, so that I don't get the cool down too quickly.

I make it a point to stay outside to "cool off" and not go inside where there is AC too soon. Even when I run in the streets outside my house, I don't go back inside too soon.

When I drive somewhere to run, I don't use the AC in the car, or make a point to use it for a few minutes then turn it off.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Can You Get Hypothermia in The Summer?

2006-05-02T21:48:00.000-07:00

Can You Get Hypothermia in The Summer? Yes, it is possible. Twice I had the beg mild Hypothermia and both times it was in the middle of summer.

Granted the first time I had Hypothermia it was up at Isle Royale. For those of you that don't know where Isle Royale is, it is an island in the Northern part of Lake Superior, which is part of the great lakes. Even in the summer, Lake Superior never warms up.

Isle Royale is pretty far north, and it is usually cooler up there and the boat ride over on Lake Superior is icy cold. It is like winter on the lake. Once you are on Isle Royale, and off the lake it does warm up a bit.

Isle Royale is a great place to backpack, which was what I was doing there. This was my second trip up there, and I kept telling my friend, that even though it was the beginning of July, he better dress warm, for it is cold.

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We arrived on the island, and started hiking. Even though it was cold on the way over, it was around 60-65 degrees Fahrenheit. Because we were moving, I didn't feel cold, so I didn't put on a jacket or anything. I was also wearing one of those shirts that dry quickly and cools you off faster. Big mistake.

As the day wore on, the temperature dropped to probably 50 degrees. After a while I started feeling weak and really tired. I didn't think that I was that out of shape. I barely made it to the place where we planned on camping. Once, we were there, we set up the tent and I started to get the chills real bad. I was shaking uncontrollably. I thought that I had come down with a fever or something. I crawled into my sleeping bag and felt good inside. I wasn't hungry or anything, I just wanted to stay in the sleeping bag.

The next day I felt fine but we decided not to march on because we didn't know if I had a problem or not. We stayed at the camp ground and ran into a ranger the next day. We told him what happened and he is the one who told me that I had early stages of hypothermia. I did the right thing by getting warm inside the sleeping bag.

Of course, what contributed to the hypothermia was the cold, boat ride (I didn't wear a winter coat or anything) and that left me a little cold, combined with not wearing warmer clothing, in fact, having a shirt that cooled me off quicker made things worse. Plus, the fact that I made the mistake of thinking I was warm, since I was doing physical activity and felt warm. However, this was drawing away heat from my core organs, to my limbs, which is a bad thing.

The good news was that we didn't have far to hike, because a few more hours of this and I would have been in real trouble.

In the next email, I will tell you how I again got the mild hypothermia when I ran in 95 degree weather. Plus, what to look for and how to avoid the mistakes I made.

If you are into backpacking, check out Isle Royale http://www.nps.gov/isro/ It's an interesting place. But, pack lots of warm clothes.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Your Running Partner May Be Hurting You

2006-04-21T21:30:00.000-07:00

It’s always fun and even motivating to run with some you love, or at least like. Although, if that person is not of the same fitness level as you, the faster one may get the slower one to run longer and farther, than they are capable of and this may cause an injury based on running too far, too fast, too soon.

Sometimes this happens with boyfriends/girlfriends, husbands/wifes when one is faster the other wants to keep up. Sometimes, love relationships are more competitive. Even amongst friends, a competitive attitude develops and the slower one is doing more than they should be.

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If you find that you are having trouble keeping up with a running partner, talk to them about it and don’t let the competitive attitude affect you. You can still start off the run at the same time, but don’t worry if you can’t keep up, or run as far.

If you are the faster one, encourage your running partner, but don’t make them feel ashamed for being so slow, or not running as far.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Stepping Out

2006-04-19T21:22:00.000-07:00

Beginners frequently ask me how to get started with running. A lot of them are out of shape and over weight. They are afraid of going outside and embarrassed to be seen amongst the "lean and muscular" runners.

It's easy to tell them to just go do it and to not care how you look. But, that is harder said than done. So, here are some tips to get you to step out the door.

If you are really worried about it, and can afford it, buy a treadmill. You can then run in the privacy of your own home.

If you can't do that, start off by walking, which you should be doing to start off anyway.

You can also go at off hours. I usually find evenings are when the trails are most empty. Mornings and mid-day are when most people are on the trails.

Find a trail or place to jog that isn't as popular or crowded.

Start my exercise program before you start to run. You can do it inside the piracy of your home, and you don't need any special equipment. Plus, it will help to get your body in condition to handle the stresses of running.

If you are one of these people, take my advice.

If you are one of the "lean and muscular" runners, try to encourage a beginner if you see them on a trail.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Knock Your Socks Off

2006-04-04T21:37:00.000-07:00

You might be expecting this email to knock your socks off, but I want you to take off your shoes and socks. No, not because I have a foot fetish. But, because your feet need to be exercised.

In my course, "How To Run Like A Deer, Forever" you will see me doing exercises in my socks. Why is this? It's because your feet need to be strengthened. Shoes do help to protect our feet from hazards, like glass, hot pavement, dirt and mud, etc.. But, by wearing shoes, we depend on the structure of the shoe to support our feet. This makes for our feet to become weak. So, it is good to take off your shoes and socks as much as you can to exercise your feet.

Just by going barefoot around the house you can strengthen your feet. And, as I already stated, if you can you should exercise in your bare feet, or at least socks. This might not be possible if you work out in a public gym. So, you should do some kind of exercise for your feet, then.

What about running barefoot?
There are a few people around that do run in their feet. Although, it would take a while for someone to get their feet into a condition to always run in their bare feet, it still something you should try on a limited basis. It doesn’t mean that you have to throw away your running shoes, because they can still provide assistance with running, and protection from ground hazards.

In addition to working out barefoot, I do recommend doing some running or walking barefoot. You can start by running in the grass or on sand. Be careful where you do this so you don’t step on any glass, or rocks, or sticks. It’s a good idea to check the area while wearing shoes, first.

Like everything else, start slowly. You will be surprised at how “weak” your feet might be. So, don’t go out and run 5 miles right off the bat in your bare feet. But, who knows maybe you will find yourself running around barefoot like a child again.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

No Pain, No Gain

2006-04-01T08:31:00.000-08:00

I got a curious email the other day from someone who lives by the rule of “No Pain, No Gain”. They stated that they run with pain and it is a good thing and how dare I teach people to learn to run without any pain.

I think this person is confused on the kind of pain that we are talking about. Yes, it can be a good thing to push yourself and feel a burn at times when you run. That’s not the kind of pain I am talking about.

I’m talking about the kind of pain that you get from an overuse injury, or some other kind of injury from running. Even experienced runners fall into the trap of running with this kind of pain.

One reason is, yes we love to run and no bit of pain in your knee is going to stop you. I know, I have been there. Problem is if you don’t pay attention to this kind of pain, then it may get worse, and you could be looking at not running for a long time.

So, you need to evaluate the pain. It’s normal to feel some pain from straining yourself during or after a run. And, it can be normal to feel sore after a long run. I’m not talking about that kind of pain.

If you get the kind of pain that might feel like an injury or an overuse injury, then stop running and make an appointment to see a doctor. Try ask yourself these questions, which might help the doctor evaluate your injury.

Is the pain temporary or does it last for your whole run? Do you always get the pain in the same place? Does it last for more than a day after a run? Does it get better or worse as you run?

This isn’t a complete list, but should give you an idea about what to tell the doctor.

I know the saying, “No Pain, No Gain” is a bit of a cliché these days, and it can be the right philosophy to follow when trying to improve yourself, but don’t apply it to overuse injuries.

**********************************************************************
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Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Overuse Injuries

2006-03-11T08:36:00.000-08:00

It seems that the most common type of injury that runners suffer from is an overuse injury as opposed to some kind of impact injury.

What is an overuse injury? It is basically the overuse of a muscle, joint, or connective tissue (ligament, tendon, etc.).

The body part that is being overused will fatigued faster and will break down during
repetitive use. The pain and discomfort may come on slowly over time, or one day
something may just snap.

Your body works by giving it an overdose of work, like running. Your body is then
broken down, and it starts to repair itself so it can handle that work again. If you
train correctly, you can keep increasing the work load.

**********************************************************************
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If you work out/run too much, too fast, too soon you will probably get an overuse
injury.

There are two ways to prevent these.

1) Cut back on your running. This is kind of hard for most of us runners. We like to
go out and run, no matter what. If you keep experiencing pain in the same area of
your body you need to cut back your running soon, before you get an actual injury. I can't
stress this enough.

2) You can train your body to withstand an increased load on it. That is what my
course, now called, "How to Run Like a Deer, Injury Free, Forever" is about.

It might sound odd that you need to exercise for running, but it is a good thing to
do. And, very few people teach this. In fact, I am the only one that I know of that
does. Think how other athletes train for their sports. For instance, football players lift weights to make themselves stronger and bigger.

I don't believe you should run everyday. And, most other trainers believe that
also. In fact, it is recommended that runners do some kind of cross training. My course
makes a great cross training workout.

Overuse injuries are the most common in runners, and the easiest to prevent. No
Runner should ever have to suffer from an overuse injury.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

What It Means to be a Tough Runner

2006-03-04T20:58:00.000-08:00

Hopefully, you have read each of my previous emails and now have an understanding of several ways that you can boost your running performance (and enjoyment). But if you wish to become a tougher, and better, runner there is much more you need to learn. Thankfully for you, this information is all covered in one convenient, easy-to-use, inexpensive resource – the “How to Run Like a Deer Forever” book.

This book is guaranteed to make you into a tough runner. What does it mean to be a tough runner? It means that you will be able to run without feeling knee pain, ankle pain, or any other kind of lower leg pain. Your muscles will not fail you towards the end of your run. You will be able to conquer hills; you will have the strength and endurance to outlast your opponents. Most importantly, you will start to enjoy running again. You will become a better runner.

This book will show you how a strong body will benefit your running program.

If you have knee pain when you run, or your calves hurt from running too much, or you are afraid of starting a running program because you don’t want to injure yourself, then you want to follow the advice in this book.

By doing the exercises in this book, you can reduce the risk of leg and foot pain and reduce injuries from running. No more shin splints, knee pain, heel problems, or other leg aches.

This book is designed for:

1) Runners who are thinking about quitting running because muscles or joints in their lower legs hurt.

2) Runners who want to enjoy running more, without worrying about bad knees, or other injuries.

3) People who aren’t running, but are afraid of starting because of lower leg pain, or the fear of it.

Whether you are a beginner runner, a weekend runner, or a serious competitor, you can benefit from the advice in this book.

So what are you waiting for? Order today and take advantage of my special offer that is set to expire very soon.

Right now, you can purchase “How to Run Like a Deer Forever” for just $29.95 and you will also receive the following three bonus items valued at $149.90 for free:

1) The “Running Workouts” Special Report
2) The “Secret Nutritional Keys To Maximize Your Running Performance” audiotape
3) A Free Consultation with me

The free gifts alone are worth well more than the low price you will be paying!

Visit http://www.runningtough.com/run_injury_free.html to order.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. My “How to Run Like a Deer Forever” program has sold in over 30 countries and helped numerous people become tougher, better, runners. But don’t take my word for it. Here’s what just a few of my many satisfied customers have to say about the program:

“I am so happy that I found your program on the Internet … after one month of doing your exercises the pains in my knees never came back again and I have not had shin splints again either. I have increased my mileage up to 18 miles now and look forward to my first marathon. Thanks and keep up the good work!" -- Sessie Welzien, Key West, FL

"I want to say THANK YOU! Thank you for writing your book, ‘How To Run Like A Deer Forever!’ I faithfully followed your advice and did the exercises while training for the marathon! I am very happy to report that I successfully ran and finished my First Marathon! I ran it in 3 hours 59 minutes and 20 seconds!” – Marie Kneuker, Bear, DE

"This is wonderful resource for any athlete, whether they're a runner or not. The exercises shown in How to Run Like a Deer Forever not only help you relieve your joint pain, but strengthen your muscles and connective tissue so they'll prevent any future occurrence of that pain. I found this course extremely valuable for my knees and ankles. Now my workouts are better and my recovery has improved dramatically. What Jerry has written is so simple, easy to use, and takes so little time to do, but it's value is enormous. Anyone serious about their progress as an athlete should not be without How to Run Injury Free." – Ed Baran, Portland, OR

Isn’t it time you wrote your own running success story? Go to http://www.runningtough.com/run_injury_free.html
to learn more about what “How to Run Like a Deer Forever” can do for you.

**********************************************************************
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Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Properly Preparing to Run Outside (Winter, Part II)

2006-02-25T21:12:00.000-08:00

In our previous installment, we discussed how to dress for various winter temperature ranges. In this installment, we are going to continue on that theme and discuss eight do’s and don’ts of running outside in the winter.

1. One thing that we didn’t mention in the last installment is don’t forget to wear socks made of synthetic fibers that are designed to pull moisture away from your skin to help prevent blisters and athlete's foot. (Not a bad idea for all year round.)

2. Be sure to replenish your fluids during long runs in the winter. This can be easily forgotten due to the cold temperatures.

3. Don’t forget to apply skin protection such as sun block and skin moisturizers to skin that will be exposed to the harsh temperatures.

4. Slow down your warmup program and be sure to give it your full concentration.

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5. Wear sport specific running shoes to ensure your feet have the protection they need. As a side note, you should always be sure to replace your running shoes after every 350 to 450 miles to ensure you continue receiving optimum protection.

6. Be on the lookout for ice and be sure to avoid running on it.

7. Try to avoid doing speedwork in cold temperatures. You are risking injury. Instead, try to do mainly maintenance runs when temperatures are extreme.

8. As always, be careful running in low-light conditions because of road traffic, uneven pavement and also be aware of increased balance problems that can accompany running in limited visibility.

I hope this email has been informative for you! Don’t forget, more installments are on their way. In fact, you should be receiving your next email on “What It Means to Be a Tough Runner” shortly.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. Find out everything you need to know to become a better – and injury-free – runner with the “How to Run Like a Deer Forever” book. Please check out http://www.runningtough.com/run_injury_free.html for more information.

P.P.S. Order this valuable book now for just $29.95 and you will also receive free: my “Running Workouts” special report, the “Secret Nutritional Keys to Maximize Your Running Performance” audiotape, and a free consultation with me. These free items are valued at $149.90. But you must hurry, this special offer won’t last much longer!

P.P.P.S Remember, with my special money-back guarantee, if “How to Run Like a Deer Forever” isn’t everything you expected it to be, you can return it to me within 90 days for a full refund. So what are you waiting for? Order your package today at: http://www.runningtough.com/order.html.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Properly Preparing to Run Outside (Winter, Part I)

2006-02-22T21:48:00.000-08:00

It's still cold here in the Midwest, we get some spring teaser days, but winter is far from over. If it's cold where you are, and you need to run outside, here are some tips to help you stay warm.

One quick, easy way to increase your level of running enjoyment is to be prepared for outside conditions. A general rule of thumb for running outside in the winter is to dress for a temperature that is 20 degrees warmer than what it actually is outside.

Here are additional dressing guidelines for various winter temperature ranges:

40 to 60 degrees – Wear one layer of clothing. For example, the layer could consist of a short-sleeve t-shirt, a long-sleeved t-shirt or a sweatshirt plus shorts.

20 to 39 degrees – Wear two layers of clothing. A bottom layer of light to moderately heavy tights made of any of the variety of synthetic fibers that are available and an upper layer of a long-sleeve t-shirt or light weight jacket. A hat and gloves should also be worn.

0 to 19 degrees – A hat is extremely important in this temperature range as a significant amount of body heat can be lost through the head if it is left uncovered. Gloves are also important. Generally, three layers of clothing should be worn.

I hope this installment has been informative for you! Don’t forget, more installments are on their way. In fact, you should be receiving your next installment on “Properly Preparing to Run Outside (Winter, Part II)” shortly.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. Looking to become a much better, and tougher, runner? The “How to Run Like a Deer Forever” Package can help. Here is what actual customers have to say about the package:

“I am so happy that I found your program on the Internet … after one month of doing your exercises the pains in my knees never came back again and I have not had shin splints again either. I have increased my mileage up to 18 miles now and look forward to my first marathon. Thanks and keep up the good work!" -- Sessie Welzien, Key West, FL

"I want to say THANK YOU! Thank you for writing your book, ‘How To Run Like A Deer Forever!’ I faithfully followed your advice and did the exercises while training for the marathon! I am very happy to report that I successfully ran and finished my First Marathon! I ran it in 3 hours 59 minutes and 20 seconds!” – Marie Kneuker, Bear, DE

"This is wonderful resource for any athlete, whether they're a runner or not. The exercises shown in How to Run Like a Deer Forever not only help you relieve your joint pain, but strengthen your muscles and connective tissue so they'll prevent any future occurrence of that pain. I found this course extremely valuable for my knees and ankles. Now my workouts are better and my recovery has improved dramatically. What Jerry has written is so simple, easy to use, and takes so little time to do, but it's value is enormous. Anyone serious about their progress as an athlete should not be without How to Run Injury Free." – Ed Baran, Portland, OR

Isn’t it time you wrote your own running success story? Click here to learn more about what “How to Run Like a Deer Forever” can do for you.

P.P.S. Right now you can order the “How to Run Like a Deer Forever” program for just $29.95 and you will also receive three free gifts valued at $149.90 free. Click here to learn more: http://www.runningtough.com/run_injury_free.html

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

How to Avoid Common Running-Related Injuries

2006-01-26T21:05:00.000-08:00

The basic theory behind why people get injured from running is that once your muscles get fatigued they stop working. Then it is your ligaments, tendons, and joints (i.e., connective tissue) that pick up the load. If these are weak, they can't handle the stress, and they sprain, break, or tear.

Think about it, if you started to lift a weight over your head repeatedly, eventually, your muscle will tire and if you continue to try and lift it, your muscles will give out and you will drop the weight and perhaps injure yourself.

The same thing happens when you are running. Although, not as dramatic as dropping a weight, on your head, it will still cause injury.

Most running injuries are caused by two things, weak muscles and weak connective tissue. It is amazing how most people don’t know this. They think they get injured by not stretching the muscles. Yes, this helps and is important but the bottom line is that a muscle that is tired is going to tighten up and sprain. Have you ever gone out for a jog and you know you have a problem area? So, you spend 15 minutes stretching it, hoping that this time it will not bother you during your run. And, guess what, halfway through your run, you have to stop because your muscle tightened up and you can’t run anymore.

How do you solve the problem? There are two things you can do to decrease injuries. One is to strengthen the muscles, so that they do not break down, nor give out under stress. The second is to strengthen the ligaments, tendons and joints, so they too can take their share of the stress without breaking. You can tackle both. To learn more go to http://www.runningtough.com/run_injury_free.html

I hope this email has been informative for you! Don’t forget, more email are on their way. In fact, you should be receiving your next email on “Why Weightlifting isn’t Beneficial for Runners” shortly.

Remember, if you are experiencing pain, see a doctor as soon as possible.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. Find out the exercises you should be doing to prevent common running-related injuries in the “How to Run Like a Deer Forever” book. Check out http://www.runningtough.com/run_injury_free.html to learn more.

P.P.S. Order this valuable book now for just $29.95 and I will also give you free: my “Running Workouts” special report, the “Secret Nutritional Keys To Maximize Your Running Performance” audiotape, and a free consultation with me. These free items are valued at $149.90. But you must hurry, this special offer won’t last much longer!

P.P.P.S Remember, with my special money-back guarantee, if “How to Run Like a Deer Forever” isn’t everything you expected it to be, you can return it to me within 90 days for a full refund. So what are you waiting for? Order your package today. http://www.runningtough.com/order.html.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Common Running-Related Injuries

2006-01-20T20:27:00.000-08:00

I don’t have to tell you that running-related injuries stink. Often injuries strike just when you are beginning to see real improvement in your running.

Below are descriptions of the most common injuries that runners face. In our next email, we will discuss the best way to prevent these injuries from occurring.

**********************************************************************
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Common runners’ injuries:

Runner's Toe – Occurs when the nail is either pressed down too much on the bed underneath it or the nail tears from the bed itself.

Plantar Fasciitis – An inflammation of the plantar fascia, a fibrous band of tissue that runs from the heel to the toes.

Stress Fractures – Very small, incomplete breaks or cracks in a bone. Runners most often get stress fractures in their feet.

Achilles Tendonitis – A painful inflammation of the Achilles tendon.

Shin Splints – Tiny tears of the front lower leg muscles away from the shin bone. This is a common injury for beginning runners.

Hamstring Tears – A type of muscle strain. For distance runners, hamstring tears are typically low-grade, chronic microtears that build up over time.

Runner's Knee – A softening, wearing away, or cracking of the cartilage under the kneecap.

I hope this email has been informative for you! Don’t forget, more emails are on their way. In fact, you should be receiving your next email on “How to Avoid Common Running-Related Injuries” shortly.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. Learn more right now about how you can avoid common running-related injuries in my book “How to Run Like a Deer Forever.” http://www.runningtough.com/run_injury_free.html

P.P.S. Order this valuable book now for just $29.95 and I will also give you free: my “Running Workouts” special report, the “Secret Nutritional Keys To Maximize Your Running Performance” audiotape, and a free consultation with me. These free items are valued at $149.90. But you must hurry, this special offer won’t last much longer!

P.P.P.S Remember, with my special money-back guarantee, if “How to Run Like a Deer Forever” isn’t everything you expected it to be, you can return it to me within 90 days for a full refund. So what are you waiting for? Order your package today. http://www.runningtough.com/run_injury_free.html

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Developing a Positive Mental Attitude

2006-01-18T21:46:00.000-08:00

Running and maintaining a positive mental attitude go hand in hand.

There have been numerous articles and books written on the physical side of running (such as training, injury-prevention, nutrition and running apparel and accessories), but in comparison not much time has been dedicated to running motivation.

Here are 9 ways you can ensure you maintain a positive mental attitude and stay motivated to run:

1. Set realistic but difficult to obtain goals and closely monitor your progress.

2. Maintain a training log, which will help you monitor your progress and learn from your mistakes.

3. Find a training partner who can help motivate you when you don’t feel like running (and you can do the same for them when they don’t want to workout.)

4. Surround yourself with posters, quotes, photos, books and other similar items that get you fired up to run.

5. Be creative with your workouts, doing the exact same thing everyday can lead to boredom and cause you to skip running.

6. Visit a running store occasionally, your motivation to run will be lifted when you put yourself in an environment that supports your goals.

7. Reward yourself when you succeed. Rewards can be a powerful motivator. When you do succeed, make sure to do something nice for yourself.

8. Continue to subscribe to my “Running Tips” emails. You would be surprised how many people write me to tell me how these email tips keep them motivated.

9. Begin utilizing the principles of Psycho-Cybernetics. This program, developed by Dr. Maxwell Maltz and utilized by millions of people including celebrities and athletes such as the “Glory Days” Green Bay Packers, will show you how to work a little less, imagine a little more and attract success like magic. To learn more, go to http://www.runningtough.com/power_focused_mind.html.

I hope this email has been informative for you! Don’t forget, more eamils are on their way. In fact, you should be receiving your next email on “Common Running-Related Injuries” shortly.
Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. To learn more about how Psycho-Cybernetics can improve your mental attitude and your running. Please go to http://www.1shoppingcart.com/app/aftrack.asp?AFID=91759

P.P.S. Looking to become a much better, and tougher, runner? The “How to Run Like a Deer Forever” Package can help. Here is what actual customers have to say about the package:

What a fantastic program! I've long been looking for a comprehensive, easy-to-understand, and easy-to-implement (OK, moderately easy to implement :) ) running injury prevention workout routine. Your 'Run Like a Deer Forever' program definitely fits the bill. I really enjoyed your simple, straight to the point writing style and was extremely pleased to find workouts designed for runners of all abilities. My lower back has been bothering me while running for the last year but after implementing your exercises, my back has never felt better!

I highly recommend 'Run Like a Deer Forever' and will be recommending your program to both my subscribers and website visitors.

Thanks again,

Jeff Ray
Birmingham, AL
http://www.TheRunningAdvisor.com

"I want to say THANK YOU! Thank you for writing your book, ‘How To Run Like A Deer Forever!’ I faithfully followed your advice and did the exercises while training for the marathon! I am very happy to report that I successfully ran and finished my First Marathon! I ran it in 3 hours 59 minutes and 20 seconds!” – Marie Kneuker, Bear, DE

Isn’t it time you wrote your own running success story? Go to http://www.runningtough.com/run_injury_free.html to learn more about what “How to Run Like a Deer Forever” can do for you.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

The Importance of Proper Nutrition

2006-01-16T09:16:00.000-08:00

You’ve heard the expression “You are what you eat?” Well, that is especially true for runners. Simply put, eat right and you will run better. Your body functions best, and you run better, when your diet includes the right kinds of foods in the right amounts at the right times.

Here are some basic nutritional guidelines for runners:

Carbohydrates – These are your body’s main source of energy. Experts recommend that your diet should consist of 60 to 65% carbohydrates. This amount will keep your muscles well-fueled so that you can meet both your nutrition and training goals.

Fats – In many cases, fats get a bad rap. Your body actually needs some fats. You should obtain 20 to 25% of your daily calories from fats with the majority of those coming from mono-unsaturated fats.

Protein – Protein helps to build muscle and tendons, repair broken down muscles, and regulate hormones. Experts agree that runners need 10 to 20% of their daily calories from protein.

Water – As a runner, you should consistently hydrate yourself during both warm and cold weather. Remember, water makes up between 60-70% of your total body mass!

Vitamins/Minerals/Supplements – In recent years, several major studies have shown that it makes sense for runners to supplement their normal dietary intake. for example with antioxidants such as Vitamins C and E and betacarotene.

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If you have goals like
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- You want to start running
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- Or you just want to improve your running performance

Then send me an email at jerry@runningtough.com if you are interested in Personal Coaching. I can only take a limited number of people, so reserve your spot today!

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One of the best supplements that I have found is “Dr. Dave’s Best Pharmaceutical Grade Fish Oil,” which has been shown to reduce cholesterol levels, reduce blood pressure, improve athletic performance, help eliminate inflammation and joint pain, increase your emotional well being, increase your strength and stamina and much, much more. To learn more about this fantastic supplement, please click here.

I hope this email has been informative for you! Don’t forget, more emails are on their way. In fact, you should be receiving your next email, “Developing a Positive Mental Attitude” shortly.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. To learn more about how “Dr. Dave’s Best Pharmaceutical Grade Fish Oil” can have you feeling, and running, better in no time. Please click on this link: http://tinyurl.com/5krzk

P.P.S. Looking to become a much better, and tougher, runner? The “How to Run Like a Deer Forever” Package can help. Here is what actual customers have to say about the package:

“I am so happy that I found your program on the Internet … after one month of doing your exercises the pains in my knees never came back again and I have not had shin splints again either. I have increased my mileage up to 18 miles now and look forward to my first marathon. Thanks and keep up the good work!" – Sessie Welzien, Key West, FL

"I want to say THANK YOU! Thank you for writing your book, ‘How To Run Like A Deer Forever!’ I faithfully followed your advice and did the exercises while training for the marathon! I am very happy to report that I successfully ran and finished my First Marathon! I ran it in 3 hours 59 minutes and 20 seconds!” – Marie Kneuker, Bear, DE

"This is wonderful resource for any athlete, whether they're a runner or not. The exercises shown in How to Run Like a Deer Forever not only help you relieve your joint pain, but strengthen your muscles and connective tissue so they'll prevent any future occurrence of that pain. I found this course extremely valuable for my knees and ankles. Now my workouts are better and my recovery has improved dramatically. What Jerry has written is so simple, easy to use, and takes so little time to do, but it's value is enormous. Anyone serious about their progress as an athlete should not be without How to Run Like a Deer Forever." – Ed Baran, Portland, OR

Isn’t it time you wrote your own running success story? Go to http://www.runningtough.com/run_injury_free.html to learn more about what “How to Run Like a Deer Forever” can do for you.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Increasing Your Speed

2006-01-14T09:31:00.000-08:00

Are you feeling the need … the need for speed? If so, there are many exercises that you can do to increase your fitness level and your running speed.

Years of studying elite runners in video clips have revealed certain truths about optimal form. Both sprinters and distance runners alike can benefit from exercises that duplicate the distinct joint and limb movements, as well as the range of motion, of these great athletes.

You need to include exercises that can help you boost your speed into your workouts. Some runners use weight lifting exercises, and this is fine for sprinting. However, you need to do exercises that will better assist your running. Check out the exercises that are in “How To Run Like A Deer, Forever.”

Another great way to increase your running speed is the Power Sprinter, a unique training tool that allows you to increase your speed and develop explosive power in just 30 minutes a week. To learn more about the Power Sprinter and how it can benefit you in your pursuit of increased running speed, check out: http://www.runningtough.com/power_sprinter.html

I hope this email has been informative for you! Don’t forget, more emails are on their way. In fact, you should be receiving your next email on “The Importance of Proper Nutrition” shortly.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. Don’t forget to learn more about how the Power Sprinter can help you boost your speed dramatically. Go to http://www.runningtough.com/power_sprinter.html
for more information.

P.P.S. Read more about exercises that no only help your running, but can make you injury free and a much tougher, and better, runner in my book “How to Run Like a Deer Forever.” Check out: http://www.runningtough.com/run_injury_free.html to learn more.

P.P.P.S. Right now you can order the “How to Run Like a Deer Forever” program for just $29.95 and you will also receive three free gifts valued at $149.90 free. Go to http://www.runningtough.com/order.html to learn more.

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

How Improving Your Core Strength Can Improve Your Running

2006-01-12T08:22:00.000-08:00

Improving your core strength can lead to improved running speed and endurance. However, most runners today tend to neglect the huge demands that running makes on their core (including the abs, lower back and glutes) which work together to balance and stabilize the upper and lower body. Numerous studies have shown that strong legs are meaningless without a powerful core. Here's why:

A weak core can be likened to the rusty springs of an old couch. Try to jump off an old, sagging couch - you will find that most of the energy generated during kick-off is lost, because the tired springs simply 'give way'.

The springs on a new couch are like a well-conditioned core. They are more efficient in turning the energy generated during "push-off" into a massive up-thrust, propelling you higher with minimal energy loss.

Without a strong core, the power generated by your legs will be lost, leading to early fatigue. What's more, a weak core can compromise your posture, making your legs and arms compensate for the weaker core muscles. That is the leading cause of faulty technique, falls and injury (such as lower back pain).

So how do you increase your Core Strength? A strong core emanates from your abdominal muscles. But, that's where most people stop. You need to work your entire core. There are numerous exercises you can do to strengthen your core, I show several great exercises in my book “How To Run Like A Deer, Forever”.

Another great way to strengthen your core is the Power Wheel. This device is simply amazing. Use it for just 3 minutes after your daily warm-up and stretch routine and it will expose and begin building up every hidden "weak link" that is dragging you down and hurting your running speed and endurance!

The Power Wheel is similar to a traditional abdominal wheel but much better because not only can you grip it with your hands, you can also strap your feet on to it to hit your core from different angles. To learn more about the Power Wheel and how it can improve your core strength, please check out: http://www.runningtough.com/power_wheel.html

I hope this email has been informative for you! Don’t forget, more emails are on their way. In fact, you should be receiving your next email, “Increasing Your Speed” shortly.

Remember, if you are experiencing pain, see a doctor as soon as possible.

Thanks,

Jerry Hopkins
Author of “How to Run Like a Deer Forever”
jerry@runningtough.com
http://www.runningtough.com

P.S. Don’t forget to check out how you can strengthen your core and improve you running in just three minutes a day with the Power Wheel. Check out http://www.runningtough.com/power_wheel.html for more information.

P.P.S. Read more about the proper work your abs and numerous other exercises that will make you a much tougher, and better, runner in my book “How to Run Like a Deer Forever.” http://www.runningtough.com/order.html.

P.P.P.S. Right now you can order the “How to Run Like a Deer Forever” program for just $29.95 and you will also receive three free gifts valued at $149.90 free. Check out http://www.runningtough.com/run_injury_free.html to learn more.

This blogl is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

New Year's Resolutions

2006-01-05T08:36:00.000-08:00

New Year's has come and gone and here we are in the new year. Do you remember that New Year's Resolution you made to all your friends and family New Year's Eve?

If you're like most people, it sounded good at the time and even though we are a few days into the new year, you may have already forgot about it.

Well, if you haven't done so then take the time now to write down your New Year's Resolution. Keep it in your wallet, your car, your bathroom mirror, on the door to your bedroom, anywhere where you can see them on a daily basis.

What you want to do is to read them to yourself aloud everyday. What will happen is they will start to become embedded in your subconscious and this is when things start to happen.

Many people write to me and say they find it hard to get motivated to run. I've never really had this problem, because I am constantly reminding myself of my goals related to running. This creates a desire to put on my running shoes and step out the door. Or, now in the cold weather, to go down to the basement and start the old treadmill up. Sometimes, I can't wait.

This is something that Dr. Maxwell Maltz teaches in his book, "Psycho-cybernetics". This book was given to me back in high school by a good friend.

If you're interested in obtaining your goals, or are having problems with getting yourself motivated to run, then I encourage you to pick up a copy of the book, "Psycho-cybernetics". Or, even better, pick up the course, "Zero Resistance Living". This is a course based on the concepts from "Psycho-cybernetics". This isn't just reading, it gives you exercises to help you understand the concept. Instead of just reading, you get to interact with your inner self.

You can find the course on my site: http://www.runningtough.com/running_products.html

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2005

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Surviving the Christmas Storm of 2004

2004-12-29T09:36:00.000-08:00

Up here in the Mid-West we got a nasty winter storm, a blast of cold, Artic air and heavy, wet snow. Then below zero temperatures. Winter has arrived. Once, it gets below 20 degrees Fahrenheit, I don’t like to run outside. Plus, if it is really icy and snow covered ground, like it is now, it is very difficult to run outside. There are a few hardy souls that do. But, once winter is here, I do all my running inside.

Since I was a good boy this year, Santa brought me a new treadmill for Christmas. I had a treadmill, a cheaper one, and I defiantly got my money out of it, but it was starting to have some problems.

What I like about a treadmill is that it allows me to run year round. It’s a little more boring running on a treadmill, but then I get to watch a lot of TV that way.

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If you live in an area where you can’t run outside a lot because of weather, I would recommend buying a treadmill or joining a gym that has treadmills.

If either of these options are not do-able, because you can’t afford a treadmill or a gym, or you don’t have room for a treadmill and there are no good gyms in your area, then here are some other suggestions:

1) Skip rope.

I like this option and I do skip rope sometimes. It’s relatively cheap, you don’t even have to buy a fancy jump rope, although they are fairly cheap. I used to just cut a piece of nylon rope and tape the middle of it with black electric tape. This adds some weight to the rope and prevents the middle of the rope from fraying. You don’t need a whole lot of room. Except you need a lot of room above your head to so the rope will clear your head.
Check out some great jump ropes at www.lifeline-usa.com.

2) Use the Power Sprinter from LifeLine-USA
This is another great tool, for a fast and furious work-out. It’s good to try and do some speed work with it. But, you can also try a slower more steady workout with it. You can order the Power Sprinter from life-line-USA, at: http://www.lifelineusa.com/products.cfm?categoryid=13&productid=20

3) Do the workouts from my course, “How To Run Like A Deer, Forever”. Not only are the workouts designed to help you run injury free, but they help to build endurance.

Write and let me know what you do when the weather gets too cold, or too hot and you can’t run outside.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2004

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

Runners Alert: I just found out about this....

2004-12-01T07:11:00.000-08:00

How would you like to go to Kona for the next Ironman, or to Boston or
NYC for their marathon and get huge discounts on all of your travel
costs?

Plus, how would you like to get free airline tickets to
these destinations as well?

Sound like a pipe dream? It's not.

My friend Todd Reese has spent the last decade traveling
all over the world - and doing it on a tight budget!

You see, Todd is not a millionaire, he's just a real clever
guy who used his hours of riding in planes, sitting in taxis
and sleeping in hotel rooms coming up with ways to save
money, big money on his adventures. He loves to travel, loves
to run, and wanted to see the world but had
to find creative, low cost ways to do it. Fact of the matter
is he has been to Hawaii a dozen times, been to Mexico 4 or
5 times, visited the Caribbean, London, Ireland, Germany,
France, and of course our neighbors to the north Canada.

I have been bugging Todd to share his secrets with my
subscribers and he finally agreed. To discover his secrets
go to:

http://tinyurl.com/689xv

You'll be shocked at what you discover.

Thanks,

Jerry Hopkins
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2004

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988

My Doctor Was Amazed

2004-11-28T08:55:00.000-08:00

Last week, I went for a complete physical. This is always good to do, at least once a year, or before you start an exercise program, even if you are young and feel healthy.

I told my doctor that I was a runner, and she said, “Oh, you probably have runner’s knee, then.” While I lied on the bench, she checked my knees by bending them up to my chest and back. “Hmm” she said has she continued to bend my knees back and forth.

“What, is there a problem?” I asked.

“No, it’s strange, your knees make no cracking sound what-so-ever. I expected to hear cracking, since most runners that come to me are developing or have runner’s knee.”

“I can tell you’re a runner, because you have such a low heart beat. I just find it strange that you don’t have knee problems.”

So, I told her that I don’t have Runner's Knee, because I have developed strong quad muscles.

“Oh, I see you have done your homework, that’s good.” She said.

In case, you are wondering, the rest of my physical went well. No problems. My blood pressure low, heartbeat around 60, low cholesterol. Not bad for someone who is 41. It’s a good feeling to be in good physical health and not suffering from any of the aliments that a lot of runners seem to have.

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Learn about Pharmaceutical Grade Fish Oil and how it changes peoples' health for the better.

Pharmaceutical Grade Fish Oil can reduced cholesterol levels and lower blood pressure. To find out more from Dr. Dave click here:

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If you would like to find out how you to can Wow your doctor by avoiding runners knee, then check out my course, “How to Run Like A Deer, Forever.” At http://www.runningtough.com/order.html.

Remember, if you are experiencing pain, see a doctor as soon as possible.

And, if you are thinking about or have given up running because of pain or fear of injuries, give my course a try. You can order here: http://www.runningtough.com/order.html.

Thanks,

Jerry Hopkins
jerry@runningtough.com
http://www.runningtough.com

This blog is for educational purposes only. Always consult your own personal doctor for medical advice and follow it even it contradicts what is said in this email.

Copyright 2004

Jerry Hopkins
Hopkins Business Services, Inc.
5314 Yosemite Dr.
Medina, OH 44256
1-866-316-7988