(Photo Credit: darkmatter)

During or after your run, do your knees ache? Do your calves feel tender? Do you have painful heels or lower back strain?

Many runners are afflicted with minor injuries that are ignored or are left untreated, leading to missed workouts, unnecessary pain, and possible longer-term injuries.

I want to share with you the experience of a Jiwoker who has been running this past year with his Jiwok coach (his new best friend:), and was then confronted with some physical pain which he couldn’t explain.

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(Photo Credit: albany_tim)

It is officially 12 Days until Christmas, how are you feeling? Need a boost of motivation to get a few runs in before the feasting begins? Need a Christmas spirit injection as well?

Here at Jiwok we are listening to some upbeat Christmas carols to get in that festive frame of mind, and our musicologists have picked some Christmas songs specifically geared to running and Jiwok’s training programs. (Because everyone runs at their own pace, the bpm range for these songs is between 140 – 180, to cover all bases).

So here’s a list of our favourite funky (and slightly alternative) carols that have a good running beat. This way you get a good workout while giving your Christmas spirit a boost, (feel free to sing out loud while running, to share the love ):

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(Photo credit: Packfill)

During these months of shorter days and less daylight, it’s easy to feel sunshine withdrawal as we hibernate in our houses or spend more time inside getting ready for the holidays. However, less sun can result in Vitamin D deficiencies which can make you feel more tired, and have other detrimental effects on your health if you’re not careful.

Jiwok’s Nutritionist Frederic Guerri explains how important Vitamin D is to our body, especially for running:

“Most people are unaware of how vital Vitamin D is to your well-being. It is one of the only vitamins that holds the properties of being a vitamin as well as a hormone. To have success with your Jiwok training program, it is essential to be aware of the important vitamins required to help you perform at your best.

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(Photo credit: mysza831)

The excuses are endless; it’s too cold, too dark, you’re busy at work, you’re feeling tired, your boss is unbearable, you’re snowed in (ok, we’ll let you off the hook if that’s the case!)

It’s easy to succumb to the winter blues, stay indoors, and forget your run, but this leaves you in danger of undoing all your hard work so far. An outdoor run in the winter can be invigorating, as long as you’re well prepared and dressed appropriately:

Layer it up

This is especially important with your upper body, you should have a base layer to keep you dry (such as Thermax, DryFit, or Coolmax), then an insulating later (fleece), then a wind and waterproof layer (Microfleece, Polartec, Dryline).

Don’t forget head gear, gloves, and long running trousers, especially in those arctic climates. Check out Under Armour’s Coldgear selection where ‘it’s never too cold’ to run (available worldwide).

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Music is good for the soul, and it’s good for running as most of you already know.

For a change to the hip-hop beat of most running tunes, I would like to share with you some old songs on my mp3 player that give me a great boost of energy during my Jiwok running workouts: the classic soul of Marvin Gaye & Tammi Terrell: “Ain’t no Mountain High Enough”.
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(photo credit : jnthnhys)

Our testimony of the week is from Cathy, a new Jiwoker who lost 10kg running after a knee injury. Her story proves that running (combined with a healthy diet) is one of the most efficient ways to lose weight. Well done Cathy!

“5 years ago I started running to get in shape, but I had knee problems and had to stop.

I resumed running slowly, just once a week last September, in order to lose around 6 extra kgs, but to no avail. Fortunately, I continued to find pleasure in running so persevered, but felt there was room for improvement in my form.

I discovered Jiwok through Jogging International, and I made the resolution earlier this year to follow your program to lose 10 kg, with a minimum target of 6 kg – GOAL REACHED in 8 weeks.
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(credit : San Diego Shooter)

New testimonial from a Jiwoker !

Enjoy

” Hello Jiwokers,

I just wanted to share my experience and thank you.

You have, (without knowing it), succeeded to do the following:

1) make me run

2) make me love running!

3) make me lose weight

4) save me from depression

To me this is a huge achievement. Not at all athletic, I was overweight, hated jogging and had no understanding of why I saw so many people running all the time, at any time of day or night.

I had a big blow in late June, and did not see how to overcome this pain and all that it entailed (lack of sleep, loss of appetite, basically no motivation for anything).

So I started to swim, swim and swim – lengths of swallowing water again and again, but nothing, no physical result (though my brain was just about still functioning!). I realised I needed a more intense sport, one which challenged both body and mind.

Then I was told that running could be a solution. I was really against it at first, but told myself that I had all the equipment: running clothes, two working legs, an mp3 and a heart. I left one morning at 8am and bought everything else I needed. But afterwards I thought … what do I put in my mp3? I did not want my old CD music, I needed a change. So I searched the net and found THE REVELATION that is Jiwok! A fabulous site, so simple, taking into account my musical tastes, and a personal program for me – to lose 10 kg.
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