Santa Run!

We strive to inspire you, Seattle!  Please join us in training for the Tacoma Santa Run!  There are 5k, 10k, and half marathon options, and it’s a great way to combat the holiday season!  Plus, who can resist December holiday cheer!?

Have fun & Be Active!

Your friends from Build it for Life

5 Keys to Running


Haters are going to hate…and one of the things they love hating on is running.  But, screw the haters.  Running is so good for our bodies!  Running and other physical exercises can help reduce the risk for certain diseases, such as coronary heart disease, stroke, high blood pressure, and type 2 diabetes (1).  It literally feels so good when you’re done too, if for nothing else but the fact that, “hey, I ran 4 miles today.”  Can any day really be that bad of a day if you got in a 3 mile run (or more!)?  It is a bragg-able feat.  So, how do we get over that hurdle of always hating on it? Try these 4 keys to running.

5 Keys to Running

  1.  Take it slow.  If you have never enjoyed running, or haven’t run since you were forced to in middle school, don’t get up and try to run 5 miles.  Let’s start with a 1/2 a mile, or maybe just one mile.  Stick with that amount until it starts to feel easier.  We recommend adding in an additional 1/2 mile per week.  For instance, run 1/2 mile on week one and 1 mile on week two. By week three you are at 1.5 miles….and so on, and so on.
  2. Be consistent.  Running one time a week is not going to change your mindset on the sport.  Try to get in at least 3 runs a week, but if you are starting with just 1/2 mile, running everyday would be key.
  3. Remember it’s just one foot in front of the other.
  4. Sometimes having a mantra to chant to yourself can really help get you through a difficult run.  We suggest counting to ten, or telling yourself “I can do this,” “this is important to me,” or really just anything that can inspire you to keep going.
  5. Remember how good it will feel afterwards.  It’s bragg-able, so go ahead and post it on Facebook.

Best of luck, and remember we are here to help!

Have fun & be active!

Your friends from Build it for Life

  1.  Bryant, C. (2010). Role and Scope of Practice for the Personal Trainer. In ACE Personal trainer manual: The ultimate resource for fitness professionals (4th ed., p. 4). San Diego, Calif.: American Council on Exercise.
  2. photo by Jesse Morrow