Add a couple of Marine Corps (or Army, etc.) running cadences to your ipod. When you need to kick it up a notch during a walk or jog, turn on a cadence. This helps me stay on tempo, and if you turn up the volume, you can hear their footsteps keeping time. Makes me feel like I'm running with a team. Plus, most of the cadences are short, at 1-2 minutes, which works perfectly for me (a beginning runner).
You can get them on itunes, just look up "military cadence" or "Running to cadence with the US Marine Corps."
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Listening to US army or marine corps cadences, at double time, is a great way to make a run go faster, to maintain your pace and have a really good workout. It helps me to extend my runs, and by responding to the cadences, I know I am on track for energy expenditure
"Running to cadence" mp3s can be bought and downloaded from i tunes, or downloaded for free on some sites, including you tube
Walking, Running or Working Out, Make Sure You Wear the Right Shoes
Getting the correct fitting shoes is part of my sucess. I have very flat feet. Not only that, I severely over pronate. That's part of the reason I was nick named Ducky when I was in the Marine Corps. You would think that I would need Motion Control Shoes. Ha, I had such ankle and knee pain and developed shin splints.
I finally went to Road Runners and had them evaluate me. Turned out the best shoe for me was a soft stability shoe with cushioned inserts. I never had pain again. So regardless of foot type, make sure you are wearing the right shoes for you. Never had a RR evaluation? It's awesome.
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