How to Jump Start Weight Loss with a Run/Walk Program

“We must learn to walk before we can run.” It’s a famous phrase that highlights the importance of mastering a more basic skill before moving on to the next level. While these sentiments are often correct, many coaches take issue when it comes to literally walking and running. It’s not always necessary to avoid light jogging when you’re starting a new workout regimen; in fact, a combination of both walking and running can be the ticket to increased health and fitness.

“A run/walk program is the perfect accompaniment to a weight-loss program,” says Deb Voiles, a Road Runners Club of America certified coach and the brains behind the Beginner Runner Village Podcast and the Mojo for Running Podcast on iTunes. “An important consideration is that getting fit will make you feel better and, with improved mood, sticking to a weight-loss program will be easier.”

Recent research also supports the act of combining running and walking. One study shows that a combination of walking and running reduced fatigue and muscle pain compared to running alone. This is yet another factor that will help you adhere to your workout plan.

“Because it’s low intensity, a walk/run program will feel doable from day one, improving confidence and providing motivation,” adds Voiles. “You feel good during and after each workout, and that’s key to returning for the next workout.”

The Keys to a Successful Run/Walk Plan

The key to implementing a walk/run program is to exercise restraint. While we are often highly motivated as we start a new workout program, doing too, much too soon is a recipe for burnout.

Voiles generally starts her clients off the first week alternating between 30 seconds of walking and 1-2 minutes of running for 1 mile. If that feels like too much, try the reverse formula, walking for 1-2 minutes and running for 30 seconds. The running segments should be done at “conversation pace,” meaning you shouldn’t be breathing so hard that you couldn’t easily chat with someone running next to you.

“I have my clients begin with doing the walk/run intervals three days a week and never on back-to-back days,” says Voiles. “They just walk on the other days because, just like experienced runners, their bodies need to rest and recover after hard days.”

Each week, Voiles suggests increasing the running segments by 25%, while gradually increasing distance by a quarter-mile. This means if you start with 1-minute running intervals, the second week you should try for 1-minute-and-15-second intervals and increase your total distance to 1.25 miles.

Over time, you will increase the amount of running you’re doing and the total distance itself, as well as add running intervals on your walk-only days. This will eventually have you doing a run/walk five days a week. Voiles emphasizes that this progression may not be seamless, however, and that listening to your body is key to your success with this type of workout plan.

“If at any time it feels hard, you should drop back and repeat the prior week—you can repeat any week as many times as necessary until it stops feeling hard,” she says. “This, in effect, customizes the training to the individual, which is ideal.”

In addition to paying attention to your perceived exertion during run/walk workouts, you should also heed any aches or pains you’re feeling. “We know the ‘no pain, no gain’ mantra is foolish and will lead to injury,” says Voiles. “I tell my clients to never try to ‘run through it.’”

This means if your knee is aching or your hip is killing you, it may be time to back off. You don’t need to cease exercise completely, but it might call for a few days of walking without running intervals. If you have access to a gym, a couple of days on an elliptical or swimming in a pool might also help take care of the problem.

If you are experiencing a persistent ache or are just overall fatigued, you may not be bouncing back from the run/walk sessions properly. This may mean you simply need an additional rest day to let your body recover. “It’s always better to rest an extra day if there are any signals of physical stress, whether you’re tired or feeling a specific discomfort other than just a little muscle soreness,” adds Voiles.

When you learn to balance not just the walking and running intervals, but also the rest days, you’ll begin to see incremental improvements that will represent major jumps in fitness over time. Not only will this help you eventually become a bona fide runner, but it’ll also prompt weight loss and other important health outcomes.

Tags:  how run/walk is good for weight loss how to start a run/walk program improve fitness lose weight run/walk program

Mackenzie Lobby
Mackenzie Lobby

Mackenzie Lobby Havey is a freelance journalist and coach based in Minneapolis. She contributes to a variety of magazines and websites including,,, Runner’s World and Triathlete Magazine. She holds a master’s degree in Kinesiology from the University of Minnesota, and is a USA Track and Field certified coach. When she’s not writing, she’s out biking, running, and cross-country skiing around the city lakes with her dog.

Original Post on

Luxury 2 BR 2 Bath Apartments in University Heights

Contact info:
Robert George | RTG Property Solutions LLC | 609-474-0360

Luxury 2 BR 2 Bath Apartments in University Heights

Jones St, Newark, NJ 07103


Year Built: 2015
Sq Footage: 1016 sqft.
Bedrooms: 2 Beds
Bathrooms: 2 Baths
Parking: 1 Off street
Lease Duration: 1 Year
Deposit: $2,455
Pets Policy: Cats & Dogs OK
Laundry: In Unit
Property Type: Apartment


University Heights is home to the kind of connected living you’ve come to know and love. Steps away from a bustling town center with a ShopRite supermarket, and in close proximity to local universities, the NJ Turnpike and NJ Transit, 24 Jones boasts accessibility and unparalleled conveniences to make every day about easy living. One month free on a 13 month lease!


  • Dishwasher
  • Microwave
  • Stainless steel appliances
  • Sprinkler system
  • Heat: forced air
  • Central A/C
  • Cable-ready
  • Intercom system


  • Secured entry
  • Controlled access
  • Security system
  • Fitness center
  • Near transportation
  • Off-street parking
  • Covered parking

Contact info:
Robert George
RTG Property Solutions LLC

5 of the Biggest, Most Common Mistakes Listing Agents Make

Common mistakes listing agents makeEveryone makes mistakes, even those seasoned professionals who never seem to falter—and who always seem on top of their real estate game. Perhaps what sets those great listing agents apart from the not-so-great ones is that that they learned from their mistakes. Will you make mistakes as a listing agent? Absolutely. But you will also learn valuable lessons that will make you a stronger, more effective agent. Luckily, you don’t have to live-and-learn when it comes to the truly egregious—albeit totally common—mistakes listing agents make. We connected with some long-time pros who want to help you learn from their mistakes.

Keep reading to learn how to avoid five of the biggest, most common mistakes made by listing agents. Plus, check out our free webinar—Marketing that Triggers Inquiries from Ready-to-Act Buyers—to learn new marketing strategies designed to help you sell real estate listings.

1. Failing to say “No”

“New agents especially are eager and sometimes desperate for a sale because commissions are often so hard to come by,” says Rhonda Burgess of Southern Living Realty Partners. Still, you have to be willing to say “No” to protect yourself and your time. That means declining to work with a client who you feel isn’t a good fit and refusing to cut your commission just to work with someone. Say “No” when saying “Yes” will be a huge waste of your time, energy, and effort.

2. Agreeing to a price that will never sell

It’s hard when a seller is adamant that “if you work hard enough,” you can sell an overpriced listing. However, if research—and your gut—tell you that the seller’s asking price is way too high, don’t take the listing, advises Burgess.

“If you know that a property will never sell at any price even close to the list price that the seller wants, the best advice is to simply walk away from an overpriced listing and focus instead on finding realistic, eager sellers who understand the value of their home,” she advises. “Remember that 0% of $0 is still $0, and you will end up wasting time and spending marketing dollars on a property that will not sell,” she warns.

3. Being unwilling to educate your clients

Yes, you have multiple clients who may be pulling you in all different directions. However, says Mark Ferguson, an agent, real estate investor, author, and the creator of, “Always explain the process of listing to the sellers, even if they act like they know everything. The worst feeling is when you get the figures for closing and the sellers didn’t know all the costs they would have to pay.”

Take plenty of time to walk your clients through the process, and encourage them to ask questions. Offering too much information is almost always better than offering too little.

4. Refusing to “get real” with clients

In the same vein as saying “No,” you have to be able to set clients straight from time to time, says Bruce Ailion at RE/MAX Greater Atlanta. “Imagine a doctor walking out of a patient’s room and saying, ‘That poor fellow has terminal cancer and less than six months to live, but I just didn’t have the heart to deliver the bad news,’” Ailion says. “Like the doctor, our job is to deliver the hard, difficult, unwanted reality concerning the property and the market. If you can’t or won’t do that, you are guilty of professional malpractice,” he adds.

Always be honest and direct with your real estate clients—even if it means potentially losing them as clients.

5. Botching communication with clients

“The biggest mistake I ever made was not staying in touch with my seller client when nothing was happening,” says Bob Gordon, an agent with Berkshire Hathaway. “That was when I first got into real estate in the 90s. Back then, you could go days without a showing or any apparent interest in a house. Had I stayed in better contact, my clients would have understood the market was slow and that their house was priced on the high side. When I eventually surfaced and gave them a call for a price reduction, they were annoyed it was the first time they were hearing from me. I learned my lesson. Since then, I call my clients once or twice a week—I call them before they think to call me,” he adds.

Even when the market is sluggish, he recommends that you send along market updates to clients. Explain what is selling and what isn’t, along with a list of recently closed prices and comparables. Additionally, share feedback that you hear from buyers’ agents regarding the property and price. Communication is absolutely critical.

More resources for listing agents

Want to discover new real estate marketing strategies that will sell your listings and help you become a more successful listing agent? Check out our free webinar: Marketing that Triggers Inquiries from Ready-to-Act Buyers, presented by Stan Barron. Plus, register for continuing education courses on Common Mistakes Every Agent Should Avoid and Preparing a Listing Agreement: An In-Depth Look.

Listen to the webinar here. For more real estate continuing education opportunities, visit

Original Post On

3 BR, 1 Bath in Vailsburg

Contact info:
Robert George | RTG Property Solutions LLC | 609-474-0360

3 BR, 1 Bath in Vailsburg

23 Finlay Pl, Newark, NJ 07106


Year Built: 1910
Sq Footage: 1178 sqft.
Bedrooms: 3 Beds
Bathrooms: 1 Bath
Floors: 2
Parking: None
Laundry: None
Lot Size: 2500 Square Feet
Property Type: Single Family House


3 BR, 1 Bath Single Family in Vailsburg. HUD home being sold “as is”. Buyer is responsible for all inspections and certifications.

Contact info:
Robert George
RTG Property Solutions LLC

5 Common Weight-Loss Hacks That Can Backfire

You don’t have to look too far to see the latest diet gimmicks promising quick and easy weight loss. To set things straight, we’ve debunked some of the most popular weight-loss hacks that frequently backfire.

1. Eating a low-carb diet. Cutting carbs can be a quick weight-loss strategy for some because it eliminates many highly processed or sugary foods, snacks and drinks from the diet. However, most people don’t know that much of the initial weight loss is simply water weight, since carbohydrates cause the muscle to retain water. Maintaining a very low-carb diet is difficult and not sustainable for most, which is why that weight returns so quickly once carbohydrate consumption resumes.

2. The cheat day. Following strict diet rules all week long can be exhausting and boring. Such a stringent regimen can make you feel like you need a “cheat” meal or a day to reward yourself for your “good” dieting efforts. This way of thinking backfires because it often leads to binging and consuming too many calories, which may undo all of the progress you made during the week. Instead of rewarding your healthy diet efforts with food, treat yourself to new workout gear or another nonfood reward that keeps you motivated and on the straight and narrow. Take away food guilt by allowing yourself to have indulgent foods during the week, but keep portions in check so you don’t go overboard.

3. Eating “clean” (all of the time). Swearing off sweets and junk food, eliminating processed foods and getting back to the basics with nutrition all sound like a great game plan — and it’s what many aspire to do; however, eating this way 100% of the time just isn’t realistic for the long haul. Instead of setting unachievable eating expectations, consider following a moderation approach to wellness: Eat more whole, minimally processed foods 80% of the time, and keep your diet more flexible 20% of the time.

4. Eating six meals a day. Even if you’re eating healthy foods, too much of a good thing can still undermine your efforts. All calories count, which is why overconsuming healthy foods will still lead to weight gain. While eating frequently throughout the day is helpful in maintaining an active metabolism and regulating your appetite, it’s still important to keep tabs on portions so that you don’t end up blowing your calorie budget.

5. Cutting too many calories. While science tells us calories in need to be less than calories out, losing weight and keeping it off are more than a mathematical equation. They’re also an art of figuring out what works best for you. It may seem that the more calories you cut out or burn, the faster you’ll lose weight, but the body is smart and wises up quickly to what you’re doing by reducing your metabolism. As you lose weight and as your exercise routine changes, your calories need to be adjusted slowly and strategically for sustained weight loss.

Kristina LaRue
Kristina LaRue

Kristina LaRue, RD, CSSD, LDN is a sports dietitian in Orlando, FL and co-author of the Flat Belly Cookbook for Dummies. She writes the food and nutrition blog, Love & Zest, where she shares recipes, life, and nutrition. Connect with her outside of the blog on Pinterest,  Twitter and Instagram.


Original Post on

52 Ways to Ditch Your Diet for Good

Tips, Tools and Tricks that Lead to Permanent Weight Loss

  — By Ellen G. Goldman
Looking to lose some excess weight? Here’s my advice: Don’t go on a diet.

Anyone who knows my history knows that I am “anti-dieting” for many reasons.

The mere thought of “going on a diet” implies a starting and an ending point. No matter your motivation level, upon thinking the word “diet,” your brain instinctively begins to think about how difficult the journey will be and how deprived you will feel. Severe caloric restriction may lead to increased feelings of hunger. Eliminating certain food groups will often lead to craving those foods even more so than you did in the past.

Unless you have a medical reason to do so, or a metabolic disorder that requires you to follow a very specific diet, a rigid plan will probably not get you where you want to be. Losing weight is so much more than just choosing a diet plan and following it. Most everything we do is a result of habit, including our approach to eating and food, and habits, as we know, are hard to change. Most diets include lists of what is acceptable and what is not acceptable, which forces people to change many habits all at the same time. It’s overwhelming, tiresome and requires enormous discipline.

We are often unaware of how situations like diets set us up for failure. So much of how and what we eat is a result of conditioning, outside cues and old habits. Scientific evidence shows that when we heighten our awareness, create an environment conducive to a healthy body weight and practice healthy lifestyle habits, the excess pounds begin to come off.

Brian Wansink, Director of the Cornell University Food and Brand Lab; Dr. Barbara Rolls, author of “The Volumetrics Weight-Control Plan”; and many other researchers, including myself, have devoted their careers to studying the effects of emotional, social and environmental cues on our food choices. The evidence shows that the road to a healthy body weight is not by dieting.

Perhaps it is time for a gentler, more compassionate approach. Rather than changing everything at once, what if you worked on tweaking one small habit at a time? Consider the benefits of putting your full focus on just one thing, practicing it over and over again, until it feels easier, more natural and eventually becomes the inherent way that you approach food and eating. Foster habits that are healthier and, over time, you are more likely to lose weight and keep it off for good.

Keep in mind that this is not a quick fix approach. It will require patience, but it will feel so much easier than measuring every little bit of food you eat, counting calories or having lists of what is okay to eat and what is not allowed. It is an approach that will allow you to live in the real world, socialize with your friends, travel and eat out in restaurants while still losing weight. When these habits are adopted and become the way you naturally eat, success is sure to follow.

Getting started is as simple as beginning to apply healthy habits to your life, one day and one tip at a time, until they become part of your lifestyle. Start the 52 tips outlined below, in whatever order you choose. Start with whichever one appeals to you first, practice it for a week or until it feels like a habit, then move on to the next. One year from today, you may just find that you have lost the excess weight, kept it off and didn’t have to go on a diet to do so.

Ready to get on the path to a healthier you?

1. Eat often and eat light. Never go more than four hours without a meal or snack.
2. Eat within one hour of waking.
3. Eat the last meal of the day at least three hours before bedtime.
4. Combine protein, complex carbohydrates and a small amount of healthy fats at every meal and snack.
5. Always have healthy, portable snacks accessible when away from home for long stretches of time.
6. Pre-plan meals and snacks into your day every morning when reviewing your schedule.
7. Rate your hunger from 1-5. 1=ravenous, 2=very hungry, 3=hungry, 4=satisfied, 5=stuffed. Aim to eat as soon as you hit a three and stop when you are at a four.
8. Eat slowly and mindfully, and stop when satiated, not stuffed.
9. Taste a small amount of desserts and treats, savor, enjoy and put the fork down.
10. Eat foods high in fiber every day.
11. Eat at least five servings of fruits and/or vegetables daily.
12. Be mindful. Check in with yourself before making food choices and ask yourself if you are physically hungry or if you are eating for another reason such as boredom or procrastination. If the answer is not physical hunger, walk away and find something else to do.
13. Eat a large bowl of salad or a non-cream-based soup before lunch or dinner. You will fill up and eat fewer calories from your entrée.
14. Avoid buffets. They are an invitation to overeat!
15. As soon as you recognize the physical signs of hunger (growling stomach, slight lightheadedness, focus and energy draining), stop and eat a nourishing snack or, if it’s the appropriate time, a meal. Hunger is the enemy of progress, leading to poor choices and over indulging.
16. Don’t head to the supermarket hungry. Eat a healthy meal or snack before heading out to buy groceries.
17. Read food labels and compare products.  Use the free app, Fooducate, to easily compare products and then choose the one with the better rating.
18. Avoid buying trigger foods that you know cause you to lose control and overeat.
19. Drink an eight-ounce glass of water before every meal.
20. Drink lots of clear liquids all day, primarily water, seltzer or tea.
21. Weigh in at least once a week.  Ignorance is not bliss when it comes to weight loss.
22. Have a five-pound acceptable weight range in mind. Swing into action immediately when the scale tips beyond your top acceptable number.
23. Strength train at least twice a week for a minimum of 20 minutes.
24. Do aerobic exercise at least five times a week. Thirty minutes is ideal, but not required every day.
25. Do short workouts when you can’t fit in an entire one. A little is always better than nothing.
26. Schedule exercise into your calendar in advance and treat it like a business appointment. Non-negotiable!
27. Join a group exercise class that is fun and that you will look forward to attending. If it’s enjoyable and already paid for, there is a good chance you’ll go.
28. Recruit a friend to be your exercise buddy. Commitment to exercise increases when you partner up.
29. Combine exercise with another activity you enjoy, such as listening to music, reading, watching TV or walking with the dog.
30. Increase daily movement wherever possible—climb stairs, park farther away, get off buses or trains one stop early, take walking breaks from work.
31. Wear a pedometer every day. Aim to increase your steps by 1,000 per day, per week, until you reach 10,000 a day.
32. Check the serving size on snacks and foods. Measure out that amount to keep portion size appropriate.
33. Use measuring cups as serving utensils.
34. Don’t serve family-style meals, except for salad, veggies or fruit desserts.
35. Get seven to eight hours of sleep most nights of the week.
36. Wear form-fitting clothing. Not only will you look better than in baggy clothes, but you will also know as soon as you are putting on weight.
37. Cook healthy foods in advance and freeze in individual containers.
38. Avoid multi-tasking while eating. That means no eating in front of the TV or computer or while talking on the phone.
39. When socializing, focus on the people, not the food.
40. Paint your kitchen and dining room, and buy plates and utensils in soft hues such as blue, green or grey. Bright colors stimulate the appetite, while soft ones suppress it.
41. Keep the kitchen the place for food prep and eating only. Don’t pay bills, talk on the phone or do work in the kitchen.
42. Use eight-inch, rather than 10-inch, dinner plates.
43. Keep healthy foods such as fruits and veggies in clear containers and bowls at eye level in the fridge and on counters. When you see it, you’re more tempted to eat it.
44. Keep treats and temptations in opaque containers, in the back of the fridge or cabinets, or in the freezer. Out of sight, out of mind.
45. Use positive self-talk, mantras and visual reminders of your goals and vision. One example that many love is, “Nothing tastes as good as having a lean, strong body!”
46. Ask for the support and encouragement from those you trust. Tell them exactly how they can help.
47. Mint is an appetite suppressant. Burn mint-scented candles in the kitchen and dining room.
48. Brush and floss your teeth after dinner. Use mint-flavored toothpaste and dental floss.
49. Chew sugarless, mint-flavored gum between meals to squash cravings.
50. Sip on water flavored with mint throughout the day.
51. Take a yoga or meditation class. Research has shown that both practices increase mindfulness around food choices and improve body image.
52. Respect your intuition and listen to your body. You know what ultimately makes you feel great or feel lousy. Do more of the great and a lot less of the stuff that makes you feel lousy!

If you would like more detailed information about each of these tips, I invite you to download the entire list and special report. You will then receive one brief audio file each week, delivered to your inbox, explaining the science behind each tip.

Original Post on

9 Helpful Tips for Your First Charity Race

Cross the Finish Line with Flying Colors
— By Nancy Howard, Certified Running Coach
Now that summer is mostly behind us and cooler temperatures are starting to drift in, the prime season for charity runs and walks begins. People of all abilities lace up their running and walking shoes and hit the pavement to raise money for many great charitable causes. If you’re a first-time race participant, you’re bound to have questions. Below are a few tips I’ve accumulated after running more than 60 races.

Dress for the Occasion
It is very important to overdress or underdress for your race. Most new runners will tend to overdress, which is usually worse than being underdressed. The reason? As you begin running, your core body temperature will begin to rise. In addition, you’re contending with the ambient temperature, humidity levels, radiant heat from the running surface (usually asphalt), and direct sunlight. Many experts advise runners to dress as though it were 20 degrees warmer than the actual air temperature. For example, if the temperature at race time is 60 degrees, dress as though the temperature is 80 degrees. You may need to wear a jacket prior to the race (see “Pack Your Bag” below) if temperatures are cool, but be sure to remove it before lining up.

Pack Your Bag
Below is a list of many items you may wish to put in your running bag. Obviously, you won’t run with all of these items, but they’ll be helpful before and after your race. Feel free to include any additional items you may need before, during, or after your race. You can return your bag to your car or leave it with family and friends who are not participating in the event.

Your bib number (if picked up in advance) and four safety pins to secure it to your shirt
Jacket and/or pants
Dry change of clothing
Hand sanitizer (for use after the portable toilets)
Post-run snack

Carry Your ID
Always carry identification with you—even if you are participating with a friend or family member. Many walkers prefer to carry their IDs in a fanny pack (worn around the waist), while many runners prefer to wear popular bracelets or shoe tags (such as Road ID). Your identification should include your name, emergency contacts, and other essential information, such as drug allergies or pre-existing medical conditions. As a last resort, you can simply write your emergency contact information on the back of your bib or a piece of paper in your pocket. If you carry a cell phone, make sure you have an ICE (In Case of Emergency) entry in your cell phone address book. Emergency personnel are trained to look for that listing in cell phones.

Get There Early
Runners should arrive at least one hour before their official start time. Doing so will allow time to park, register (if not done in advance), pick up your race packet, pick up your bib/chip, allow time for warming-up (details below), stretching, and hitting the portable toilets. Depending on the race location, race directors usually provide portable toilets for the runners. Just know that the closer it gets to race time, the longer the lines become, so give yourself plenty of time to take care of any bathroom breaks well in advance of the start time.

Put on Your Bib on Right
Pin your bib on the front of your shirt rather than on your back. This will make it easier for race officials to identify runners so they can call out their names as they cross the finish line. If your race is not a chip-timed event (see below) this will also make it easier for you to tear off the tab at the bottom of your bib.

Clip on that Chip
Not every race uses chips to time the runners. Some bibs have a timing device on the underside, and other races use neither. Large and competitive races tend to use a chip that attaches to your shoe via a zip tie (available at the race). Wearing a chip allows your race time to be recorded for placement and award eligibility.

Chips are not usually distributed to runners until race day, so plan on arriving a few minutes early so that you have time to pick up your chip. Most races hold these chips at the registration table or within close proximity of the registration table. It is essential that you have your bib number on hand when picking up your chip as your chip number corresponds to your bib number.

The chips have a small transponder that activates when you cross the mat at the starting line. Remember to cross the mat or your starting time will not be recorded. When you come to the finish line, you must cross the second set of mats to deactivate the chip in order to have your finishing time recorded. Most events require participants to surrender the chip when the race is over; make sure the volunteers remove yours before you meet up with family and friends. If you fail to return the chip, you may be billed for its replacement.

Warm Up
Warming up is essential before every race. Not only does it get the blood flowing to the muscles, it also helps you mentally prepare for your race. It is quite common, even for seasoned runners—and non-competitive ones—to have a little anxiety prior to the race. Doing a nice warm-up allows you to shake loose some of the nerves.

I generally do a nice walk/jog 20-25 minutes prior to the start. Don’t feel the need to run hard; you want to save that energy for your race. One of the tricks I use is to run/walk the course starting at the finish line and going out approximately 400 meters (a quarter mile) before heading back to the start. The advantage to doing so allows you to see if there are any obstacles, such as hills, curves, etc. at the end. In addition, once you hit that point on the course during the actual race, you know you are almost to the end.

Only after you have done a nice warm-up should you do some light stretching.

Run Your Race
Race anxiety is quite common. But that extra burst of adrenaline works to a runner’s advantage. If the event you are participating in allows for runners and walkers, you may want to line-up mid-pack. This will allow you not to be pulled into a faster runner’s pace or have to dodge walkers participating in the event.

Start your pace much slower then you feel you should and then allow for a gradual pick up in pace as the race progresses. Once the field thins out, you can then choose a pace that you can comfortably hold for the remainder of the race. If you find yourself running too fast, slow your pace or add a nice walk until you are ready to pick up your pace again.

Many runners prefer running in the middle of the road as there is less sloping than you’ll encounter along the curb, but you’ll run farther than if you run near the curb. Running close to the curb and cutting corners is not considered cheating as International Amateur Athletic Federation-IAAF and USA Track & Field sanctioned races are measured using the shortest route available for most runners.

Most events generally provide at least one, sometimes two, water stations on a 5K (3.1 mile) course. Feel free to stop and drink at the water station or to pick up cups of water and continue running if you’re concerned about making a good time. I believe the biggest anxiety for most new runners is the fear of being the last one across the finish line. Regardless of your finishing time or placement, know that you just accomplished something that many people never had the courage to do.

“Last is just the slowest winner.”-C Hunter Boyd

Cool Down and Refuel
Once you have crossed the finish line, don’t stop abruptly! It is very important do some light jogging or easy walking for 10-15 minutes after you finish. This helps keep the blood from pooling in the lower extremities while helping the body remove the built up lactic acid within the muscles. And don’t forget to do more thorough set of stretches while your body is still warm. Be sure to stretch the hamstrings (back of thighs), quadriceps (front of thighs), calves and upper body.

Once your cool down is complete, you need to rehydrate. You may also want to change into the dry clothing you brought in your bag. As your body’s core temperature begins to drop, wearing damp, sweaty clothes can cause chills.

Drink plenty of water now and for the rest of the day. The best determination of your hydration level is by monitoring the color of your urine. The desired color is a pale like lemonade; a darker color means you may be dehydrated and lighter means you may be over-hydrated (and need to drink a sports drink such as Gatorade or PowerAde, both of which contain electrolytes to allow for proper sodium and potassium replacement).

You also need to make sure you get in a nice recovery snack as soon as possible after your race. Consuming a post-run snack containing carbs and protein will aid in muscle recovery as well as replenishing the glycogen stores within the body. Something as simple as a banana and peanut butter or low-fat chocolate milk will suffice.

Be sure to enjoy the festivities after the race is over. And be proud of yourself—you did it! HAPPY RUNNING!

Original Post On

3 BR, 1 Bath in Vailsburg

Contact info:
Robert George | RTG Property Solutions LLC | 609-474-0360

3 BR, 1 Bath in Vailsburg

23 Finlay Pl, Newark, NJ 07106


Year Built: 1910
Sq Footage: 1178 sqft.
Bedrooms: 3 Beds
Bathrooms: 1 Bath
Floors: 2
Parking: None
Laundry: None
Lot Size: 2500 Square Feet
Property Type: Single Family House


3 BR, 1 Bath Single Family in Vailsburg. HUD home being sold "as is". Buyer is responsible for all inspections and certifications.

Contact info:
Robert George
RTG Property Solutions LLC