Monday night was sort of a milestone for me: I ran 3 miles. Given, some of it, I did have to walk. I'm still getting winded every time I end up on a big incline, but I made it nonetheless. I know that 26 or 13 mile runs are a ways off from this, but it's a start, and I'm not discouraged! One thing that I find that motivates me: Air Drums.

I have been playing Air Drums since the age of 5, and I've found that if I listen to some killer music and jam along with it, sometimes even beating on my chest when the time is right, really motivates me to kick it on down the road a little quicker. If you give me a good Bo Diddley beat, I'll run from here to Texas!

Although the art of the air drums can make a run go fast and be the inspirado needed for a mental and physical *kickstart to your heart, there are a few guidelines to follow.

1. Avoid tree limbs. When you run into them with your face/head/body, that's no good.
2. People passing in automobiles are going to be under the assumption that you're mentally ill. And they are just going to have to get past that.

So, Day 4 is tonight, I'm going for 3 miles again, with little or no walking.

Playlist for Day 3:

• Creative Screenwriting Podcast: (500) Days of Summer
• Van Morrison (Astral Weeks)
• More Ben Harper....can't get enough of this Relentless 7 album!

The mundane daily run, the one that passes the same houses, businesses, parks, etc., can become a true drag on a runner's much needed enthusiasm. Likewise, the identical race series than follows the paths and streets run down the previous years simply fails to stimulate a runner's spirit. To reinvigorate your soul and challenge your every physical fiber, collect your loose change, pinch your pennies, and make your way to the Swiss Alps and Glacier 3000.

Entering its third year and boasting a starters' list that eclipses over 500 athletes, the 26 kilometer run covers each type of terrain known to man, thus making it as spiritual and meaningful as it is physical. Beginning in the small village of Gstaad that sits 1,050 feet above sea level, the race climbs its way almost 2,000 feet through Feutersoey, Gsteig and Reusch to Glacier 3000. Beginning on asphalt roads and rocky trails, the race transitions to soft forest paths, gravel corridors, old cart tracks, and steep mountain ridges, with the final 500 meters covering the ice and snow of the Tsanfleuron glacier. The beautiful landscape passed will engage your mind and motivate your weary legs as they attempt to defy that desire to quit, that point each runner confronts, and upon conquering, makes him feel untouchable. Knowing that running is a physical activity guided by a mental toughness, you will experience a pure euphoric feeling when crossing the finish line seemingly on top of the world. And this will happen regardless of where and when you complete the course; after all, the race's motto is "the path is the goal," so everyone wins.

With a supportive competitive environment full of people very proud to run, the event offers everything a runningenthusiast could wish for: challenge, beauty, and pride. So, if your wallet agrees, book those tickets and begin training. Like any true test in life, you'll walk away a better person inundated with lasting memories and a rewarding sense of who you are. What more could you ask for?

This year, on Dec. 6, Zappos will be sponsoring the Rock 'n' Roll Las Vegas Marathon!

We hope to have many Zapponians running the marathon and the half marathon, as well as volunteering in many different areas to help the event to be successful.

We are hoping to encourage as many people at Zappos to participate as we can, and in a meeting earlier this week, we were trying to decide who would be the most unlikely candidate to train hard, eat right and get in shape for a marathon, and Brett H. began to sink into his chair a bit. And then a lot. At one point he might have actually been under the table in the fetal position in a wild, fearful panic.

It slowly dawned on everyone that he would be the perfect candidate to inspire people to train....because he's widely regarded as 'un-trainable'. Tom E. and Rebecca L. pointed out that the motto should be: "If Brett can do it, why can't you?"

So, after a bit of prodding and poking, laughing and joking, tears, fears and a deep desire for beers.......Brett said yes, yes, yes, he would begin training next week and run the Las Vegas Marathon. (Pending a Physical:)

We will be following his progress on Zappos Blogs, Facebook and Myspace.com

We'll let him explain and let some of his friends at Zappos fill him with confidence...............

Check back next week to see Brett's progress, and please comment below with any suggestions to help him out or with any words of encouragement!

Running itself is a rewarding experience. Yet, the deep personal challenge associated with attempting to accomplish more than you ever thought you could, represents one of running's best kept secrets. Many run for fitness and health, but others run for something more, something deeper and more satisfying.

The American Zofingen Ultra-Distance Duathlon, a race that combines two separate running stints split by a cycling leg, was created to fill the void in ultra-distance duathlon in the United States. Based on the Powerman Zofingen in Switzerland, a race that holds a mind-boggling combination of a 10k run, a 150k bike, and finally a 30k run, has long stood as the planet's most formidable physical challenge, even more so than the world-renowned Ironman Hawaii.

Although slightly shorter than its predecessor, the American Zofingen itself represents a nonetheless grueling test of mind, body, and spirit. Divided into three distinctively different challenges: a 5 mile trail run, an 84 mile bike course and a 15 mile trail run, the race will do everything it can to destroy its athletes, yet therein exists the challenge.

Set in Spring Farm's Mohonk Preserve near New Paltz , New York, the race is not only a severe test in its sheer distance, but it also forces its participants to climb 2,914 feet during the trail runs, and another 8,121 feet during the bike course. Held in October in the Hudson Valley, racers will travel through breath-taking scenery filled with beautiful fall foliage, pumpkin patches, and the smell of hot cider, all the while pushing themselves beyond any point they have ever experienced.

While intimidating on paper, the accomplishment of such a seemingly insurmountable challenge can be life-altering. While this event is not for the new runner or the weekend enthusiast, any person who adores running and wishes for the ultimate test, preparing for and finishing the American Zofingen will not only get you into the best shape of your life, but it will also, more importantly, infuse you with a remarkable sense of pride and self-worth.

While triathlon, a sport that has its roots planted squarely in the idea of camaraderie, seems on the exterior to be an entirely individual sport, the preparation for one requires the help of others. Searching out those people who have the same passion as you can go a long way in making your training, not to mention the overall experience, rewarding and safe.

However, many new participants actually shy away from groups, primarily out of intimidation and insecurity. They see those who have competed as too good to work with, and they feel inferior because of their lack of experience. Nothing could be further from the truth. No other sport in society is as supportive and welcoming as triathlon, and those who endure have an endless desire to usher in new people to share in the enjoyment and further the popularity of the sport itself.

Yet finding training partners can be a true challenge. So, consider the following list when trying to discover valuable people to help you on your way to meeting your goals, whatever those may be.

Health Clubs and Gyms: Naturally, social environments and community places such as gyms are destined to have traithletes walking around. Spin classes can be a great resource for meeting people, and, if your club has a pool, then you may find a few floating about.

Group Swim Workouts: Normally held at local YMCAs, health clubs, community pools, or in the open water at area beaches, these groups want people to belong, so all you have to do is ask. While some may be less formal, most have a Masters swim program that offer formal instruction.

Group Riding and Running Clubs: Every community has small packs of people who meet in local parks in the evening to run or ride, so take a ride and find some of these groups.

Formal Triathlon Clubs: Most towns and counties have an established group that organizes and sponsors the sport. Find these people, as they will have access to endless resources.

In the end, working with others will not only give you confidence and a chance to learn, but also it will keep you committed to the sport and your goals.

When people begin preparing for a triathlon, especially those who have limited to no experience, they place all their attention on the three stages, which is obviously logical. If you can't compete in the three events, why do it? But, often people forget to consider the time between the events—the transitions, those precious seconds and minutes that can have a remarkable impact on your the overall performance. Practicing these changes between stages can not only enhance your time, but can also make the race much more enjoyable.

Transition One, the time between you exiting the swim and climbing on your bike, is generally the longer of the two. It begins as soon as you leave the water and start the short run to where you have stored your bike and cycling equipment. Once you arrive, you should have already pulled down the top of your wetsuit and removed your swim cap and goggles. The gear you need—a towel, cycling shoes, socks, helmet, sunglasses, hydration supplies, race belt—should be laid out in a manner that is efficient and logical. During your training, you should have practiced for this moment to the point where it becomes routine. You do not want to have to think yourself through everything after a long swim; instead, it all should happen out of repetition, so practice, practice, practice.

Transition Two, the time between the bike and the run, normally does not take as long as the first transition, but it is equally important. As you pull in on your bike, you should have already visited the area during your pre-race check; this way you know the exact row and place to rack your bike and pick up your racing shoes. Once the bike is set and your shoes are on, grab a quick drink or gel pack and get moving. Your legs will feel funny after pedaling for miles, which is where your practice comes in. You should know this feeling and how to deal with it. If you need to stretch for a moment, do so.

Build transitions into your training and race day will go much smoother. Not only will your time reflect it, but your body will also thank you.

Far too many triathletes attack the sport with the passion of a six-year-old on Christmas morning, doing all they can do get in as much as possible in the shortest amount of time. While this philosophy may seem good at the outset, in the long term this approach will fail miserably, with your body breaking down and your confidence transitioning from optimistic to nonexistent.

Understanding an athlete's desire to become fit and competitive as quickly as possible, one can easily see how this simple mistake is made. Yet, a triathlete cannot stress enough the importance of slow, moderate work to build a strong, reliable base upon which he can continue to build for the remainder of the competitive season. Whether you are training for your first and only race or working to peak for late season distances, the base you construct early on will dictate how well you fare.

So, leave your ego on the couch, strap on a heart monitor, and get to work. First, you must train aerobically, which means to be active in lower heart rate zones so you can burn fat. Knowing that this phase should take about 12 weeks, you need to exhibit tremendous patience, as training at higher heart rate levels (anaerobic) will force you to burn carbohydrates, which is a different, more limited training type that actually does not work well in competition with aerobic training. If your aerobic base is healthy and complete, you can begin anaerobic training in a more efficient, positive manner, resulting in a far better race day performance.

Because of the low intensity of the aerobic workouts, you may feel as if you are accomplishing next to nothing. However, the base you build within this 12 week portion will pay huge dividends down the line, as your ability to increase training intensity for speed and endurance jumps dramatically, allowing you to see great strides. Select a program that fits your current fitness level and believe in the need for a strong base. If you commit to it, you will find that your season is one that contains little injury and plenty of satisfaction.

So many budding triathletes dive into training without thinking about what they actually wish to accomplish. Sure they know they want to finish, but without concrete goals that are attainable, the physical training they invest in will not take the direction necessary for success. Pay attention to the mental side of the sport, especially to the thoughts you need to have before even beginning. Thus, before you embark on your training season, take the time to honestly reflect on your vision for what you want to achieve.

To start, assess where you are right now, and then consider where you want to go. Once you have established those, set a series of smaller steps that you can logically and efficiently follow to achieve that success. Finally, before putting anything into play, evaluate the current state of your life. Can you incorporate the training and the goals into your lifestyle? If you can, then get to work as soon as possible. If you cannot, then revisit your goals, revise them to suit your life, and then begin. Remember that half the battle is actually starting.

Now you can get down to defining your goals, which should always be exact and attainable. For example, set specific dates or distances that you can possibly reach, and make sure that you involve yourself personally—this is very important for you. For example, sign up for the race, don't just talk about it. The reality of it will push you to train. Never give yourself the option to quit.

Then, once a plan has been determined, write it all down in clear steps, and make sure to record your progress along the way. Utilizing a training journal will let you reflect each day on what worked, what hurt, and what needs revision. Make any required adjustments as your training goes, and, in the end, you will see that a defined plan will provide you with a true sense of accomplishment, especially when you run across that finish line.

Often times, when a person attempts to find the perfect shoe, he finds himself either staring at a wall full of endless sneakers that all seem to look alike, or he pages from link to link on the web, all the while unable to figure out what is what. At long last, once a shoe has been chosen, he feels his toe box to make sure he can wiggle, and he stands up to see if his heel slides too much. Yet rarely does a buyer think about the part of the shoe that is the most important: the midsole.

While it does not seem to do too much, being in the middle and all, the midsole performs several critical functions that allow for an injury-free run. First, the midsole absorbs almost three times the force of your body weight at impact, thus making your foot strike much less hurtful than it could be. Second, it provides you with a rebound effect, with the shoe pushing off the ground in response to the impact, thus helping to propel you forward into the next stride. Next, the midsole actually helps to provide additional stability if you suffer from over-pronation. And finally, it disallows your foot from feeling most sharp or blunt objects, such as rocks, shells, or sticks, you encounter while running. Overall, it plays a pretty major role in the success and enjoyment in running, so giving it some attention is a good idea.

Generally, the midsole represents the most durable part of the shoe, as the front and side portions will often wear sooner. Being thicker and more pronounced, the midsole has the cushioning and stability to weather the stress each mile puts on the shoe, thus it does not show its age as rapidly. Yet do not be fooled into believing it performs no great function by its tough exterior and steadfast resistance. It may not be the most exciting consideration, and it may not look too cool, but it will give you the correct production if you take the time to learn about what it can do. Best of luck!

Running, whether on roads, trails or tracks, represents a tough challenge, especially for beginners, so finding the shoe that not only suits your style and form but also properly fits your foot is your initial task when looking to maximize your running experience. Seasoned runners will tell you that an ill-fitting shoe causes continual damage, from small blisters and mild discomfort to serious sores and footfall problems. If you use the wrong shoes, you risk needless injury, as your form suffers, throwing off your symmetry and creating muscle and structural concerns.

To avoid these issues, follow the tips below to insure that the shoe itself fits well and will not, weeks down the line, cause irritation and injury.

When trying on a shoe...
• Make sure that the upper portion fits snuggly and securely on the top part of your foot. The part of the shoe that covers the top of the foot should not squeeze too tightly or cause any pain whatsoever. If it does, find a different pair, because this part of your foot will receive considerable pressure and stress while running.

• Check the shoe's toe box to see if you will have adequate room; you do not want your toes pressing tightly together or getting cramped. To test, press your thumb down between the tip of the shoe and your big toe; your thumb should fit comfortably in between. Anything tighter restricts the toes.

• Try adjusting the back of the shoe where your heel rests. Your heel should fit firmly in place and not slide up and down. If the heel moves, blisters and agitation will result.

• Evaluate the widest point on your foot. As all people have varying widths, find yours and make certain the shoe is not overly tight. If it is, it will disallow the rest of the shoe from flowing with the foot when running. While you do not want the shoe to slide on your foot, you also do not want it to choke your foot either.

Choose wisely and best of luck!

Ever think about running in a marathon or triathlon? One of the world's most popular multisport events is the Speight's Coast to Coast in New Zealand. In it, competitors participate in three sports. Running, cycling and kayaking are all a part of this world sporting event.

This is a rigorous event that calls for some heavy-duty training before attempting to participate. Participants must be trained in outdoor survival skills, and I'm not talking camping in your backyard watching the stars. This requires some real wilderness skills, which includes bush craft and river crossing expertise.

In addition to skills, it also requires lots of equipment. Some of the things you'll need are basic survival items such as hats, gloves, knit tops, first aid kits and survival bags. Another thing to remember is that because this is a multisport event, it requires a few different types of footwear.

For the running portion, you'll want to pack a good pair of running shoes. There are races of varying lengths, making it easier for racers of varied levels to participate. A pair of good running shoes should offer good bounce, comfort, durability and breathability.

Since there also will be some climbing and travel over terrain, it would be wise to use a pair of cross country shoes. This way, you have footwear for all types of terrain and are equipped for running. A good pair of cross country shoes should have all the great features of running shoes but with added traction and waterproof protection.

Footwear for kayaking should be lightweight, waterproof and have skid-proof technology. Breathability is also very important, because it can speed the drying process if the kayaking shoes get wet. Skid-proof technology is very important in these types of shoes, because it can become slippery aboard a kayak or other types of boats.

The most important thing to remember when participating in a marathon or triathlon is to be prepared. Sporting events, like the Speight's Coast to Coast, can be very fun and rewarding. However, getting injured or disqualified can take the fun away. Be safe, be prepared and have a blast.

Sources:
http://www.coasttocoast.co.nz/
http://www.kmsevents.com.au/

A lot of people buy running shoes based on style and color and also even coolness factor. If a famous sports personality is photographed wearing Nike running shoes or Madonna wears Reeboks, all of a sudden, thousands of people rush out to buy the same pair of running shoes. If black running shoes are suddenly en vogue, every other person on the street is wearing a pair. But is that smart? Should you really be choosing which running shoes to buy based on how cute they look, what color they are or who's been photographed wearing them?

Overall, none of these factors are important. If you're a person who likes to be in style and wants to always be on the cutting edge, sure, maybe style is important to you. But it's not important to your feet. In fact, it can cause your feet more harm than good. Buying a pair of red running shoes might brighten up your day and make you feel happy when you look down at your rapidly moving feet and see a blur of rosy prettiness, but it doesn't make you run faster. And, seriously, who cares what Madonna or Victoria Beckham is wearing. Some women might think buying the same running shoes is going to make them look like Madonna. Seriously, it's not going to happen. Get over it.

What matters when you buy a pair of running shoes is actually simplicity itself - do they fit correctly and are they comfortable? Nothing is more important than buying a pair of running shoes that fit correctly. Badly fitting running shoes can damage your feet, rub holes in your toes and heels and cause you to lose interest in running quickly, because you get so sick of being in pain all the time. Badly fitting running shoes can also cause permanent injury to your feet if you wear them for any length of time. An ill-fitting pair of running shoes can easily cause you to end up with shin splints, damaged knees or even tendonitis.

So, the next time you buy a new pair of running shoes, ignore the coolness or style factor and instead concentrate on correct fit and comfort. After all, you're going to be running miles and miles in those shoes - so your feet might as well feel good while you're doing it.

I've been a runner for a long time and although I love running, I know I'm a "bad runner." Why, you ask? Because when I buy a pair of running shoes, I tend to break them in until they're comfortable and then I run in them until there's more foot than shoe, because they have so many holes in them. Now, that might be frugal, but it's certainly not healthy - at least not for my precious feet. Lately though, I've been trying to force myself to be careful with my running shoes and replace them much more often. Surprisingly though, it's not just me that doesn't switch out running shoes, a lot of my friends who are runners don't either. So, if you're a "bad runner" like me and my friends, when is the best time to replace your running shoes?

First of all, keep an eye on the soles of your running shoes. If they're looking worn down and particularly if they're lopsided (one side of the sole worn down much more than the other), they need to be replaced. Running in shoes with uneven soles can cause you to run awkwardly and can actually cause injuries if you're not careful.

The second thing is to make sure you keep a careful count of how much mileage you run. Some runners can get away with replacing shoes every six months if they're only running a couple of times a week. For those who run more often or run further distances, you may have to replace your running shoes as often as every six to eight weeks. The rule of thumb is usually about 500 to 700 miles is a good distance to replace your shoes. So, if you're running four or five times a week, 10 miles at a time, you're going to need new shoes after only two and a half to three months - and even sooner if you're training for a marathon.

Plus, honestly, if you wear the same running shoes all the time, you're also likely to have some stinky problems. So, it's probably best to have two or three pairs and rotate them. That way they get time to dry out after a run, and it'll take a bit longer to wear out one pair of shoes.

Do you have sole? No. I am not talking about the kind that gives you rhythm. I mean do you have enough sole on the bottom of your running shoes? If you don't, you are headed for an injury.

Because your body absorbs a force about three times its weight when you run, you need to cushion each step. The extra cushion reduces your chances of pulling a muscle or breaking a bone. How do you do it? You do it by purchasing a running shoe with an adequate outer, inner and middle sole.

Yes. Running shoes are created with three soles. The outsole is the bottom one that touches the ground. The midsole is the cushiony pad just above the outsole. And the insole is the removable sole that your foot rests on. All of these soles play a special role in protecting your feet. All together, they should be at least an inch. If not, your foot won't be adequately protected when you run. The best way to find a shoe that fits this bill is to bring a ruler with you when you go shopping at the store.

You can keep a mini ruler in your pocket or purse as you shop. Pull it out in order to check the height of the entire soles of potential new running shoes. Also, don't bypass any running shoe with extra gel or shock absorption in it. They will give you a little more support. Most of them are truly equal in their benefit. Therefore, don't worry about paying more for one with a fancy name or design.

So again - I ask - do you have sole? Check out the shoes you run in every day. They will help you answer this question honestly.

It started with a desire to press out a pair of pants and ended with a lesson on foot care. How? I dropped the portable ironing board I was carrying on my big toe and split it in half. Luckily, my injury didn't require stitches, but as a nurse patched me up, she handed me a booklet on shoes. After reading it, I realized the importance of proper shoe attire especially in regards to running.

Running shoes can greatly affect your ability to perform. Why? A good pair of running shoes can reduce the risk of injury while extending the life of your feet, ankles and shins. So, it's important to know what to look for in a pair. Here's how to do it.

Look for a pair of running shoes at a store or website with a large selection. It will increase your chances of finding a pair that is in your size. Select three pairs of running shoes in your size that fit your taste. Don't worry about brand name or price. Check out the flexibility of the toe in each pair of running shoes. It should be able to bend, which will allow your feet to move freely.

When you put each pair of running shoes on, jump up and down. Which pair of running shoes absorbs the shock of your weight the best? Run up and down the shoe aisle. (Be sure to run on uncarpeted flooring.) Does your heel slip out from the back? Are your toes comfortable?

Elect to buy the pair of running shoes out of the three that marks highest in flexibility, shock absorbance, fit and comfort.

If you follow this process when you purchase a pair of running shoes, you will find the one that is best for you. You will also learn that Adidas, Nike and other popular brands have variations in them that might make your feet hurt. Therefore, you can't just pick a pair of running shoes because it's popular. Plus, you wouldn't want to select one in this way anyhow. After all, you're a runner - not a high school student.