Slow Runs Will Make You Run Faster – Three Personal How To Do It Tips.

Endurance first, speed later.

Or forget about the latter. A runner needs to have a good foundation to be good at running. But strong runners have better foundation because of a well structured base building program.

This principle was popularized by coach Arthur Lydiard in the 1960’s. Today numerous online training plans (some actuality sucks) and coaches will have you structure this first at least 12 weeks before anything else.

There are TONS of blogs out there that teach about this principle. Even so I thought I bought this one out.

Because I have not read a “blog” that discribes how base building makes running practical, simple and improve race times!

Let me take this chance to cite some of the reasons why.

It’s speed workout without the speed workout. This is a no brainer. If a runner is consistent with his or her weekly mileage, the body will adapt. A healthy runners has faster race time.

Training is elite stuff, it ain’t me. Reality check here for a sec. I personally aim for long term relationship with running. Improve while sparing time for family and work. Pros can afford that. I got bills to pay!

DIY! Do It Yourself! Just what I love about it. Be my own coach. Allows me to control my pace and save me from injury.

Time to cut the chase.

How to safely build running base.

I have 3 easy to follow and practical ways to do it.

1. Stick to your calendar.If you have a 4 day per week sked, run 4 days per week.

2. Longer run on a week end. I have 2 types of running scale: DISTANCE or TIME. Increase either one of the “type” gradually and not the number of running days.

3. Snail pace is better than turtle sprint.In my experience and observation, I fare better in maintaining a weekly mileage in first gear. Take it s-l-o-o-o-w-w…

In a jiffy – take your time, make only gradual increase and stay first gear.

Bonus tip: Join a local club and run along with members who do base building.

Did you learn a tip or two? Or have one you would like to share? Please tell me. I will be glad to hear it from you.

Simple. Practical. No nonsense. ezRunner.


Profile Images and Running

Make it easy to tell what you do

If there is one thing that will tell people you are a runner is to show them you are a runner. It’s one way of bragging in social media. And let them remember by providing visual references.

But sometimes we get a little bit overboard with the concept.

Instead of looking good it can make you look vain, stupid. As an example see my profile below and note how it looks.


Most of the time the way I decide to pick the pictures for my profile page sucks. But looking at other great and creative concepts from different fields had me thinking “Hey! I can make this!”. And you can definitely apply the idea as an athlete. You ask “how?”


Before that, let me cite an article I came across by Mary Ann Warriner about the kind of lousy pictures that you and me should not use on Linkedin. If you don’t know what Linkedin is, it’s a site for professionals and business owners who are seeking jobs and looking for workers. I personally learned a thing or two what to trash and which to spare from a number of images I had taken from my smart phone camera.

Ok so this is how  you get to use it.

You might want to tell people on social media what it is that you do. And teach your friends about it. One way is to be “creative” with your profile picture.

Although this is not a rule, law or somebody else’s freakin’ standard we need to follow but what can you lose if you do so?


Instead it will make you look better and worthy of praise. I’m sure many of us, including myself, wanted to teach friends the value of running and this one is a good persuation tool you and I can use.

What are the guidelines for a good profile image?

Michael Hyatt has these great suggestions you can work on. I will point a couple that I find useful and practical for me.
1. Don’t shoot in a studio. You need to look natural as possible.
2. Hire a pro. If you can’t afford one ask for a friend who does photo shoots for free. Be a guine pig.
3. Smile. Grumpies don’t get much likes. And don’t just give shit! Be genuine!

Remember that it is important that your profile picture is relevant and within context. As a runner, it makes your page interesting and worth while to visit. Take a look at these famous examples.




Do you plan to use this tip? Let me know. If not, please tell this to your friends who might want to improve their social media page.

Simple. Practical. No Nonsense. – ezRunner.

Running Pics May Get Snobbed, Waste of “Like”.

Do this little trick and make images more persuasive.

Forget it if your trying to convince friends to run and you have the same crap as most running pictures these days. People are posing happy selfies where in fact it’s a darn struggle just to finish the race with aching legs and sore feet.

Yes it’s true.

But you still need to make your peers interested and get them to hit that like button because it’s relatable and less intimidating.


We were told to be wacky but instead we bounced our assess. I don't have a clue if we were told to jump instead.

Take for a bad example one of my Facebook post with all the glory after a morning 10 kilometer run. It’s all but pictures and nothing more. I easily fell prey to “MUTE” practices even today out of lazyness.

Soon I realized that doing so makes me a showoff for the sake of my own personal amusement. Immediately I stopped uploading after run pictures.

My intention was to make my friends start working out but the effect was I dissuade them instead of  motivating them.

So how do you make your Facebook pictures get more likes?

It is actually very simple. Make it better with “words”. Tell the world the story behind the image. And do it with – CAPTIONS.

People are more likely to hit that like button when they clearly understand how great or bad that morning workout is. It increases your believability and the readers tendency to share your story.

Have you noticed those newspaper headlines with captions below them? It encourages people to turn the pages and get to the full story behind the pictures.

The same goes to your Facebook image uploads. Friends would likely to talk about you and like your morning run.

And it’s something, including me, most people fail to do.

In a paper written by Sandra Mathison (Seing is Believing: The Credibility of Image based Research and Evaluation) states that numeric, text and vocal data are more associated with facts, reasons and objective knowledge. In other words, texts provide clarity to image representations. It describes what is it your doing and  generates value for your viewers.

And a study conducted from the University of Oklahoma about how pictures influence news consumers say that images, with texts, are more likely to be remembered.

Which makes this easy to recall…


"I may not look like it but I am dead serious." - coach Marven after his 8km workout last 2014.

Than this…
So next time you decided to post a “selfie” or “usie”, how about including a short caption of that image? This will help you convey your uploads more believable and encourages friends to learns more about what you do.

Now I am going to ask you to TELL me if there’s something in your mind that you can apply this technique?  If not then please share this post to any of your friends who need this tip.

Run daily, healthy.

TIP 38: How to get more likes on Facebook
LEARNING: More about Captions
MATERIAL: How Pictures Influence News Consumers.pdf