5 things to help finding your why?

1. Doing something you're never done before!

2. Learning about your body!

3. overcoming a medical condition!

4. overcoming a relationship!

5. overcoming of a death in the family!

5 Things to know!

1. 5 minute exercises each day with your feet!

2. Use resistance bands

3. Don't pick your toe nails

4. Stay out of your shoes as much as possible!

5. Find the right pair of shoes and socks!

5 Running workouts

1. Sprinting Hills vo2 max

2. Sprinting vo2 max

3. easy runs 120 heart rate

4. weights for leg workout

5. weights for upper body and ab workout

6 items to buy before race day!

1. Shoes 4 pairs 100 dollars - 400 dollars per pair

2. Music / audio book/ podcast/ 200 - 1000 to phone/ Ipod

3. Watch to last 32 hours 500 - 1000 dollars

4. Running Socks 30 - 100 dollars 4 pairs

5. Hydration pack 70 - 300 dollars

6. Race to sign up 150 - 400 dollars

before you sign up could cost you 1000 to 2500

5 Things to consider

1. Do the work out if you don't want to !

2. Could make the work out less stressful!

3. Change the type of work out!

4. Your 10 year old self will thank you!

5. It will pay off on race day!

5 key points

1. overnight run

2. back to back day runs

3. cross train

4. run in elements

5. taper

In this episode i'll talk about picking a race!

https://runningintheusa.com/

https://ultrasignup.com/

https://findarace.com/ca/running

https://www.runningcalendar.com.au/

If you want a coach! I would be happy to help you complete a Race reach out to runningmileschd@gmail.com

In the show talked about F3 can be reached at www.f3nation.com

Thanks you listening!