I recently joined Toastmasters with one of my co-workers. So far I have really enjoyed learning from the members of the group. I have only done two speeches and I still get ridiculously nervous, but with time it will get better.

My second speech was on the topic of running and received really positive feedback from the members. I'm posting it below so maybe it helps someone else get into a good running/exercising routine.

"I’m sure everyone could use something that reduced stress, aided in relaxation, contained physical benefits and was relatively inexpensive. Sound impossible? Well it’s not. Walking, jogging or running contain all of these elements. In the past few years, my running has come a long way. I have gone from walking/running a 5k (3 miles) to running a half marathon (13 miles) to planning for my first marathon (26 miles) in the Spring. As with most physical activities, this wouldn’t have been possible without the right things to keep me injury-free as well as motivated. My goal of this speech is to give you three “tools” that are relatively inexpensive that can help you stay motivated to start or keep running, walking or jogging. They are shoes, location, music.

First things first, gear - shoes. Properly fitting running shoes protect the feet as well as your joints such as your knees or hips. While there has been a lot of debate between the traditional running shoe and the new “barefoot” running shoes, I am not going to go into that. From experience I recommend purchasing your first pair of running shoes from a store specializing in running such as Road Runner’s in Carytown or 3Sports with several stores in the Richmond area. They have trained staff who analyze your running stride and make recommendations on properly fitting shoes. While these initial pairs of shoes will be expensive, be sure to write down the brand, model and size, so the next time you need a new pair you can shop for a good deal online. After the initial investment for a pair of good running shoes, each additional pair should be a fraction of the price. Only using these shoes for the specific activity will help prolong their life. Experts recommend replacing running shoes every 300-500 miles to prevent injury. If your feet are comfortable, it will make running more enjoyable.

Next up - location. There are basically two choices - inside or outside and there are pro’s and con’s to both. I won’t go into those because it’s important to determine which one works best for you. I personally enjoy running outside as opposed to inside on a treadmill. A plus of running outside is that it is free compared to a gym membership or purchasing a treadmill. I enjoy “going” some place and like finding locations that are interesting. I live near Byrd Park and Monument Ave and enjoy “people” watching as well as the relaxing atmosphere of Byrd Park. Everyone is different - you just need to experiment and find the right environment for you. Maybe the consistency of a treadmill gets you going or the hustle and bustle of a crowded park. Just find what works for you. If you have trouble finding a location that works for you, I have three suggestions. One - find a running buddy who is at about the same level as you. You can schedule regular runs together to hold each other accountable. Or two - sign up for a race to motivate yourself to train and to get running. Start out with something attainable and then the success of completing the race will motivate you to continue. Also there are websites where you can map out your run such as runningmap.com. You can plot out the exact distance you want to run and take the guesswork out of trying to figure out how far you went. Have a clear plan of where I am going can sometimes keep me going.

Last but not least - music. I have music on all the time - not just when I’m running. Listening to upbeat, fast tempo music helps me keep a steady pace and pushes me through the mental blocks so I can run longer distances. Most people have an mp3 player and can play music on their cellphone already, so it’s another cheap way to get moving. Creating new playlists specifically for certain runs gets me excited about going for a run. A quick search online can give you new ideas for songs to listen to while running to vary your playlists.

I hope that I have given you some good suggestions and encouraged you to find your own exercising routine that works for you!"