There's an running map for that! WalkJogRun has teamed up with Coach Jenny Hadfield to present version 3 of our iPhone application WalkJogRun Routes.

Do I have to be a runner?

Whether you've never run before or on your 10th marathon, these plans will help you achieve your goals and get fit.

• Beginner, Intermediate and Advanced training plans
• 5k training plans, 10k training plans, half marathon training plans and full marathon training plans
• Walk, Walk+Run, Run+Walk, Run plans
• An absolute beginner plan "Run your first 5k" for those of you still recovering from the holidays!

How does it work?

• Find the training plan to match your experience and race goals under the new Training section
• Purchase the plan - prices range from 99 cents for 5k and 10k programs to $9.99 US for a 20 week marathon training plan
• Receive a notification each morning with your training goal, training tip for the day and a link to help you find a route in your neighborhood

We hope these plans help you become the runner you want to be in 2010.

Available today in the app store today!

Download WalkJogRun Routes

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App

I recently answered a question on Yahoo Answers where someone wanted to know why the treadmill shows different calories burned than their Nike+:

"My Nike plus shows I went a farther distance and burned more calories than the treadmill? I entered my height and weight on both the treadmill and Nike + the Nike plus shows I ran 1/4 more 1/3 more calories burned"

The Trouble with Treadmills

This isn't uncommon. In fact if you tried 3 treadmills by different manufacturers I'm sure you'd find 3 different calories reported! Treadmills use your weight and the distance you travel and a formula to calculate the calories burned but these are are averages across the population of the world. The percentage of body fat and your metabolism play a part in reality.

Some calculations include estimates of "after burn" effect of running where your body continues to burn calories at an accelerated rate after you finish working out. How many? It depends on how fast you were running and can depend on the time of the day. So all in all, it's really pretty complicated just for treadmills!

Are Your Legs the Nike+ Average Length?

The Nike+ uses your weight and what it believes was the distance you ran but as you pointed out the nike+ showed a further distance than the treadmill. The Nike+ calculates distance based on your cadence (how often your foot strikes) multiplied by your average stride length. It uses an average stride length until you calibrate it so unless you have an average stride length, you're unlikely to get an accurate report of your distance.

Add to that the complexity of treadmills altering your typical stride and the fact that motors and drive units on treadmills age and don't accurately reflect the distance traveled you've got another mess!

Calibrate

The first thing I recommend is calibrating the Nike+ to make sure your stride length is accurately estimated. I blogged about my own experiences Calibrating the iPod Nano Sport Kit/Nike+ so you might try that.

Once you calibrate you'll get a more accurate distance estimate but you're still going to be stuck with different calculations of calories.

Getting it Right

The scientific way to measure calories burned during exercise is to measure heat generated by the body during exercise and combine that with the oxygen coming into and leaving the body and the exchange of oxygen and carbon dioxide in the body.

The bottom line is that wherever you go, calories burned during exercise is less than scientific. At WalkJogRun.net we calculate calories burned by the mapped distance and your weight in pounds:

calories burned = distance in km * weight in kg * 1.036 where 1.036 represents a weighting factor for running

In the ballpark

Science aside, running and walking the same distance in your body burns approximately the same number of calories (unless you're an elite runner) so don't worry about taking your time! A 3 mile run for a 200 pound man or woman will burn around 450 calories whereas a 150 pound man or woman would burn around 350.

So next time you head out for a run and see your preferred running gadget tell you how many calories you burned, hesitate before equating that with another chocolate bar ;-)

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App

The following inspirational story is from Angela, one of our WalkJogRun fans, who made a lifestyle change to help her lose 100 pounds in just one year:

Here's an amazing before and after comparison.

We'd love to hear how WalkJogRun has helped you make a lifestyle change! Please comment below or send your story to briana@walkjogrun.net. We look forward to reading your stories!

If you haven't used WalkJogRun, give it a shot and you could be our next biggest loser!

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App

The holidays took more of a toll on my training than I had anticipated.

First, the traveling was hard to deal with. On Christmas Eve I worked out in the morning in a gym with more people on treadmills at one time than I had ever seen. I knew the house I'd be visiting that night would be full of unhealthy foods, so my training session in the morning helped me make better choices that night. I snacked on oranges and drank a lot of water before a big meal of ham, potatoes, vegetables, sparkling wine, and bread. Whew, that's a lot of food!

I packed my running gear anticipating doing a run on my hosts' treadmill Christmas morning. Much to my dismay, this did not happen! The morning of opening presents, playing with new presents, and then preparing to head to the next family gathering took too much time.

The second culprit of my derailment was all the good food and drinks! I come from an Italian family, so holiday dinners are usually filled with pastas and wine. My family is good about offering vegetables and salads, but I must admit, it's hard to eat these when there's good (less-healthy) food galore!

Finally, I had to work the day after. This was a day-long process of getting up early and driving from the suburbs to the city, so there was no time to work out in the morning. Then I went straight from the eight-hour work day back to my hometown to hang out with my family. I spent the night eating McDonald's and drinking Fat Tire. Good stuff.

My holiday recap:

• Runs missed: 3
• Cookies eaten: 147
• Glasses of spirits consumed: Enough to make a happy Briana happier!

I really did approach the holidays with the mindset that I can overcome temptations of all things unhealthy. As you may relate to, I see my family about four times a year, so I don't feel bad letting all my cares loose and enjoying my time with them. My training came second for a mere three days of about 60 previous days. Moreover, I didn't eat as bad as I make it sound, but I did eat things I don't eat as part of my daily diet. Thus, I don't feel that bad going off track. I just have to be very diligent until my race!

I still have two weeks until my half, and you can bet I'll be training every one of these days!

If you find yourself stuck without a treadmill don't forget that WalkJogRun allows you to find routes created by locals in over 200 countries around the world so you can always find a running route that is safe and well thought out!

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App

Are you worried about going off track during the holidays? Me too! Below are "rules" that I follow when going to parties in general, and do so more strictly during the holidays.

1. Drink water! This is my golden rule I follow any time I know I'll be faced with a lot of food and spirits. Drink a glass or two before you leave for the party and again before a big meal. Water helps you to feel full, and therefore you'll eat less!
2. Eat breakfast. We all know that eating breakfast is the way to go when trying to lose weight or eat healthier. Eating breakfast will jump start your metabolism and help you feel full.
3. Drink clear spirits over dark-colored ones. Dark alcohols like red wine and bourbon are made from acetone, fusel oil and tannins, which are present in much higher quantities among darker liquors than lighter ones. They are also believed to cause the headache part of hangovers. No good if you have to do a long run the next day!
4. Eat the sugar cookie. Choose low-calorie cookies like frosting-less sugar and gingerbread cookies about the size of a lipstick.
5. Don't deprive yourself. Remember that the holidays come once a year and they're full of foods you wouldn't normally eat. Enjoy these foods -not the usual chips and dip- using portion control.
6. Get a visitor's pass. If you're traveling for the holidays, check out a local gym and get a visitor's pass to help you stay on track with your training.

2010 is just around the corner, and WalkJogRun has some more surprises in store for you to help you keep on track, or even pledge to start the new year with a healthy kick. I hope my two cents will help you feel better about indulging for the holidays!

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App

The Brooks Nightlife Jacket is one of the greatest purchases I've made for my runninng wardrobe.

First, the 360 degree of candle power retroreflectivity will help ensure your visiblity when exercising outdoors in low-light conditions. It's availalbe in both neon yellow, which I have, and black with neon yellow accents. Now that the sun sets at about 3:30pm here, I get good use out of this!

The zipper zips high, but unlike some jackets I own, I cannot feel the zipper rub against my neck as it's covered by a fleece cover.

Inside pockets hold money and an mp3 player with a hole for headphone cord. The chest pocket is the perfect size for my iPhone, so I wear this on my extreme long runs when I feel a phone may be necessary.

Drawstrings at the hip allow the user to make it as snug or as loose as possible. However, the only con of this jacket is what to do with the hanging strings once they've been pulled tight so they're not hitting your legs with each step.

The vents in the back and underarms allow for great breathability. It's also good in a variety of temperatures , good from 35-65 deggrees, depending on what you layer underneath. It's made of Brooks Shelter AireplexII 100% Polyester Microfiber with Teflon DWR. I've worn this in 30 degree weather with a long sleeve shirt and it was almost too hot! It's also wind and water resistant, so this is my go-to jacket for bad weather.

What's a great purchase you've made for your wardrobe?

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App

In November I celebrated my one year anniversary with WalkJogRun. What a year it's been! This time last year I was only running to stay in shape. The most I'd run was two miles. Writing the newsletters and talking to our users got me focused on training for races. This, and having Adam as a coworker has pushed me further!

At some point during this last year, specifically training and running my first half, I realized that running is me. It's my hobby, my therapy, and a social experience. I'm grateful that Adam and Jeff gave me this opportunity to work with WalkJogRun. It's truly been a life-changing experience!

This last year of running has helped me make a vast amount of lifestyle changes. I've taken my training a little more seriously by doing most of the cross training planned; I've changed my eating habits and eat foods that give me energy and help me recover; I run in -10 degree weather (!); I change my shoes every three or so months; I wear comfortable shoes and cut down my use of stilettos to save my feet, and my running wardrobe is now probably worth more than my every-day clothes!

My running has also greatly improved. I ran my first 10k in June I finished in 57 minutes. In October I finished the Nike Human Race 10K in 49 minutes, placing me at ~3900 of 128,000 US runners.

I've also inspired four people I know to run regularly and/or to run their first races. This makes me feel

Races I did in 2009:

• Bank of America Shamrock Shuffle 8K in Chicago, IL
• Legs 8K in Madison, WI
• Run for the Zoo 10K in Chicago, IL
• Madison Mini Marathon in Madison, WI
• Susan G. Komen Race for the Cure 5K in Milwaukee,WI
• Nike+ Human Race 10K in Chicago, IL
• Tyranena Beer Run Half Marathon in Lake Mills, WI

Whoa, when I list them all, I guess I ran more than I thought!

Planned for 2010:

• Los Angeles 13.1 Series
• New York City 13.1 Series
• Crazy Legs in Madison, WI
• Chicago 13.1 Series
• Madison Mini Marathon in Madison, WI
• **Chicago Marathon

Yes, I plan on running my first marathon next year! This is all due to my experienece watching Adam run it this year. He suggested that if I trained hard enough, I could qualify for Boston. Hmmmm...

WalkJogRun has also come a long way in one year. Some of the things we've done:

• Released our iPhone app
• Had our first booth at a race expo
• Site redesign

We have so much in store for you in the months to come! I don't want to give anything away, so stay tuned!

How was your year? And, for those of you who remember us this time last year, do you like the improvements we've made? Have any suggestions?

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App

I was inspired to write this entry after an off-duty firetruck slowed down to watch me run. I could feel and see all four sets of eyes looking at me. Did I have something on my back? Was I running completely awkward? These are usually the first thoughts that come to mind when something of this sort happens. So I stopped to check to see if I had a big "kick me" sign on my back or something out of the ordinary. Nope.

Getting ogled during my runs has at times caused me to change my running route or even the way I run. While in college, I'd run down the lakeside path where guys would often fish. After a few times of getting cat-called by the same guys, I would just simply walk my route when I'd pass them in order to not give them something to stare at. Why not change my route, you ask? Well, running on the lakeside path was the safest and most simple way to complete my runs.

The more I run the more I notice others running and their form. Now aware that people do watch runners as they pass by, I've become increasingly more self-conscious about my form. Do I look like I'm a runner when I run? Is my posture and technique correct, or do I just look completely silly? Can runners tell my level of experience by these factors?

These are two of the reasons why I choose to do most of my running down Chicago's lake shore path. These, and because it's an uninterrupted run.

I've also noticed that my thoughts on this subject depend on my mood. Sometimes I run just to run and I'm in my own little bubble. Other times I feel fully aware of the other people around me that may or may not be judging the way I run. I'm working on this issue because it's definitely affecting my runs!

I'd like to know: Does getting ogled while running make you feel special, or would you rather people mind their business? Are you a self-conscious runner?

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App

In the last 40 years, many advances have been made in women%u219s running. Inspirational women like Roberta Gibb, Joan Benoit, and Paula Radcliff have helped to make the sport what it is today.

How women's running came to be:

1928- First year women were allowed to compete in Olympic Track & Field events- the 800m- but this was halted due to fainting after the event, as women didn't train properly

1960- Women's Olympic 800m reinstated

1966- Boston Marathon rejects Roberta Gibb's. application, under the rules of international sports that state women are not allowed in. She sneaks in and runs unofficially

1971- Adriene Bearnes becomes the first woman to finish a marathon in under 3 hours with 2:46:30

1972- Boston officially opens to women and Nina Kusisck becomes the first official female winner. Also the year Title IX passes

1977- World's first sports bra was created by Hinda Miller and Lisa Lindahl. This was made by sewing together two men's jock straps. It now generates $500 million a year, and undoubtedly has helped to increase the number of women runners.

1984- Women's marathon introduced into Summer Olympics. Won by Joan Benoit with time of 2:24:52.

When Roberta Gibbs decided to run Boston, as her story goes, she did not set out to make a feminist statement. She simply fell in love with the Boston Marathon in 1964 when she was out walking her dogs, not knowing that women were not allowed to run.

She trained her own way- she had her boyfriend drop her off from his motorcycle and she'd run home, gradually increasing her mileage. She also drove across country in a VW van and ran up and down hills, through prairies and along the California coast. By the end of her training, she could run 40-mile stretches.

She sent in her application to the Boston race director, Will Cloney. He wrote back a letter that said (from Roberta's story) that "women were not physiologically capable of running 26 miles and furthermore, under the rules that governed international sports, they were not allowed to run." This only fueled her ambition to run.

On race day she hid behind a bush near the start and jumped in the pack when the race started. When the men realized there was a woman running in the race, they cheered her on, and wouldn't let her get thrown out. She finished ahead of two-thirds of the pack with a time of 3:21.

Without doubt, all of these women paved the road for women runners young and old. This is the first blog in a series of entries about women running. Please share any comments or ideas you may have!

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My second half marathon did not go nearly as well as I hoped it would. I trained for eight weeks and then of course got sick the week before the race. It was a bad cold complete with fever, aches, and stuffy nose. I knew my loss of appetite would not be good for my training (yes, I still ran during the week, but not as much as I was supposed to).

I asked our Twitter and Facebook fans if they'd run if they were sick. The response was an overwhelming no. I know, I should have listened, but I'm stubborn! Plus I spent a total of $90 for registration and transportation.

But much to my surprise, my being sick was not the worst part of the race. The Tyranena Half Marathon ran out of water cups at miles 5 and 10! Come to find out later, they were reusing cups. This may have been the reason why I was able to get water at mile 8.

Let me back up and give more details on this excruciatingly awful race day. It was sunny, in the lower 70's, and the race began at 11:30. Race directors should have taken all of these conditions into mind and planned for more water.

As mile 4.6 approached, I was in need of water. I had the dehydration head and side aches. Mile 5: Where's the water?! Finally, after running up a hill nearing mile 5.5, I saw a table...but it was empty! Needless to say I was upset. They got water out of a well and poured it into my hands to drink. What was this?! This only exacerbated my horrible feelings.

The rest of the course was on a state trail. There were no first aid stations or patrol people to make sure everyone was at least alive. This worried me. Mile 10 came. No water. So I walked the rest of the race. I finished in 2:45, but I was a-okay with that. Oh, and they ran out of water bottles and bananas at the end of the race.

To cap it off, there was no medical tent at the end of the race. The DJ had to ask over the speaker system if there was a doctor on the grounds. I'm glad I didn't need any medical attention.

I've began training for my third half marathon. This one will be in Los Angeles. Even if it's bad conditions, just this fact alone will make it my favorite race. It already is!

Have you had a bad race experience? If so, please comment below.

Find Running Routes at WalkJogRun  |  Check out the WalkJogRun iPhone App