Running for a Reason.

I would like to thank the Squidoo team for their picking the ROE project for Lens of the Day, February 2nd, 2007.

This has certainly helped to bring this cause to the attention of more people out there.

We here at the ROE project would like to thank every person who helped make this dream a reality.

~Run out Epilepsy

The Run out Epilepsy project started in January 2007 to bring awareness and raise funds for the Epilepsy Foundation of America (www.efa.org).

There are quite a few philanthropic training groups out there - TNT, AIDS, MS, Joints in Motions, etc. But none support the Epilepsy Foundation.

The foundation raises awareness and funds to aid in better medicine research, working towards a better life balance as well as ultimately a cure.

Currently, there is no cure, but medical advancements have brought us surgeries and medicines which can help control seizures if maintained life-long.

The burden on the patient is often well beyond the seizures themselves. The medicine vs. quality of life issue arises often. When the meds you are on make you sick or take energy out of you, is it worth it or would you just rather take the seizures as they come?

This combined with the cost of prescriptions, leaves many to pick between meds and food, and is the reason why I want to raise funds for the organization which has helped me out through difficult, coping times.

I invite you to start training with me - and help to Run out Epilepsy.

Unlike other training programs - I will give you the information, motivation, and support needed to get you across the finish line - but here the finish line may be anything from a 5k to a marathon.

It can even be just running 1 mile. The point here is the journey, not the destination.

So please, join in and help Run out Epilepsy, either by training with me and raising funds (no minimum required in fundraising), or just making a small donation. Every bit helps. And Every bit is much appreciated.

You can join the project over at http://runoutepilepsy.blogspot.com, or donate at http://www.firstgiving.com/thejourney .

Updates, schedules, information, and motivation will be posted up on the blog.

Thank you and Have a nice day!

Run Out Epilepsy

Please make sure that you are physically capable to start a workout regimine. It is advised that you meet with your physician prior to the start of any physical activity such as running. Run out Epilepsy does not take responsibility for any injury or personal loss associated with the use of this training schedule, as this schedule is for reference only.

As a runner, first and foremost you need good appropriate shoes.

You may be able to get away with your workout sneakers for a week or so, but the risk of injury is pretty great unless you see a running store to get fit properly for shoes.

I have included links to Runner's World Shoe Guides to help get you started, but I strongly suggest that you go to a running specific store to buy your shoes.

From Runner's World.com, the top 5 mistakes made by runners when selecting new shoes are:

Mistake #1 Buying for looks. Some runners are too concerned with fashion, and end up with a shoe that hurts them. Think function, not fashion.

Mistake #2 Not asking for deals. If you are a club member, you may get discounts. Look for sales!

Mistake #3 Buying shoes that are too small. Tight-fitting shoes lead to blisters and black toenails. You should have about a half of an inch in the front of your shoe, and should be able to wiggle your toes around comfotably.

Mistake #4 Shopping at the wrong time of day. Your feet swell all the way up to 4:00PM. You should always buy your shoes in the evening to make sure they are going to fit you.

Mistake #5 Assuming your size. People assume that a size is a size, that an 8 in a Nike will be the same as an 8 in a New Balance. Every shoe maker actually has different sizes... so try them all on!

For your reference, here is a quick glossary of the anatomy of a running shoe.

Collar: The inside back portion of the shoe that provides comfort around the ankle

Dual-Density Midsole: A mechanism used to correct excessive pronation

Eyelets: The holes that the shoe laces run through

Heel Counter: An internal support feature in the rear of the shoe that conforms to the shape of your heel

Heel Tab: The part of the shoe that surrounds the Achilles tendon and helps lock the shoe around the heel.

Midsole: The material that sits below the upper and above the outsole, providing protection from impact forces.

Outsole: The durable part of the shoe that makes contact with the ground, providing traction

Overlays: Reinforcing strips at key stress points that help give the shoe structure

Quarter Panel: The material that makes up the sides of the shoe

Sockliner: A removable insert that sits just below the foot and helps the shoe better fit the foot

Tongue: Soft elongated flap that fits over the top of the foot

Upper: The part of the shoe that encases the foot.

Stretching exercises:
*relieve muscle tension
*keep muscles flexible, which can help your posture and balance
*lengthen muscles and increase range of motion, which *helps lengthen your stride
*help prevent muscle and joint injuries by elongating and relaxing muscles
*flush lactic acid out of your muscles.

However, stretching cold, tight muscles can result in strains and possibly tears. Stretching with bad form or tight muscles is the third leading cause of injury in runners. In most arguments between stretchers and non-stretchers, it inevitably comes down to "stretching helps prevent injuries" and "stretching is a leading cause of injuries in runners". How can this conundrum be and what can we do to prevent injury?

When stretching exercises cause injury, it is usually because the muscles are tight or cold, though occasionally it is because the stretcher is doing too much too fast. So, if, in the end, you decide to be a stretcher, be a safe one. Warm up first. Do a walk or slow jog for 5-10 minutes, then stretch, and then run. (Also check out page 2 of this article for some Do's/Don'ts to stay safe when stretching.) Or, if in the end you choose to be a non-stretcher, you should also warm up with a 5-10 minute walk or slow jog to prepare your muscles for the workout to come. This will take care of most injuries that would have been prevented by stretching. Another helpful option (though not a substitute for warming up) is participating in an activity that stretches your running muscles, like swimming or yoga.

The best way to decide whether or not to stretch is to try out a few different routines (including not stretching) and see what works best for you. When you find one that works for you, stick to what works for you no matter what your neighbor says. You don't need to fix what isn't broken, right? Most importantly, if it does break, if your routine stops working for you, start back at step 1 and try out some other routines until you find one that works.

Once you are all stretched out - continue on to the schedule. Here is the fun part!

Mostly, you can run anywhere that you are. If you have a treadmill, or a track you can get in some distances quite easily and without much thought.

But if you find this absolutely the most boring thing on earth, like I do, then hitting the road is the best option!

There are a few ways to go about this, all of which are great ways to just get out and do it.

If you just want to get out and run for time, then you can go ahead and do that. So for a 30 minute run you would head out for 15 minutes, then turn around and come back home or to your start point.

If you want to run for distance, then you have options!

I used to drive a course with my car (streets of course!) and then determine where each mile was. This works, but trust me, it leads to very little variation. It can also be difficult to get exact mileage.

An alternative is to use a GPS unit, such as a Garmin. This tracks you via satellite, through a unit you wear on your wrist, and will tell you when you hit a certain distance. It will also mark off each mile for you, and tell you your pace. These GPS units are great as they have a way for you to download each run so you can see your improvements on courses you run regularly. I just grab my Garmin and hit the road. I check it for pace, time, and distance, and adjust my runs accordingly. Definitely worth the $$$! You can find units like the Forerunner 201 for sale on eBay in the $100 or less range.

If you are adverse to dropping $, then you can use the USATF's route finder. Simply go to The USATF Website and you can find routes people have already marked by you, or mark up one of you rown. This is great for mileage checking after a run. VERY useful tool!

No matter how you do it... just feel good knowing that you are out there!

The main aim of the cool down is to promote recovery and return the body to a pre exercise, or pre-workout level. During a strenuous workout your body goes through a number of stressful processes, muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool down, performed properly, will assist your body in its repair process.

It is vital to cool down after a run or any cardio work, and the more intense your pace, the more gradual your cool down should be.

Why? Well... slowing down or stopping completely so suddenly could potentially cause a sudden drop in blood pressure. That can cause temporary dizziness -- similar to when you feel dizzy from standing up too quickly after sitting or lying down for a while.

You should not stop suddenly after running very fast or doing any other very intense exercise, because it may cause you to pass out.

During running, your leg muscles serve as a second heart. When your leg muscles relax, the veins near them fill up with blood. When your leg muscles contract, they push against the veins near them and squeeze the blood toward your heart. If you exercise vigorously and stop suddenly, the leg muscles stop contracting and blood can pool in your legs, so not enough blood passes to your brain and you can pass out.

When you slow down gradually, you allow time for your heart to pump harder to make up for the loss of pumping by your legs.

Remember though, that cooling down does not prevent muscle soreness, which is caused by a tearing of muscle fibers during exercise, not by the buildup of lactic acid when you run so fast that you can't get enough oxygen.