As we are preparing for the launch of season two of The Spokesdude Podcast on the 19th of March 2020 and the new Bible Study podcast in April, I have decided to put the Run Yourself Crazee Podcast on hold. The dates of the next-well structured Running podcast will be announced before June.

I would like to apologize to everyone who is affected by this change. We endeavour to bring to you high quality and engaging content. In the process of improving we are working on trial and error basis. We are slowly getting our game together. By God’s grace the best is yet to come.

Be on the look out for the Bible Study podcast called Bible Near You to be launched in April 2020. We shall go deep into the Bible and together learn it’s content. Not only will you be listening but you will also get a chance to ask questions, no matter how difficult they may be. We will get them answered for you. The Bible Near You podcast will have it’s sister called Bible Near You Q & A where we will be answering questions from you.

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Every day we are faced with challenges. Some of these challenges come upon us as a surprise, and others are foreseeable. Foreseeable challenges can cause much harm to us if we leave them unattended.

All sorts of challenges are necessary. They promote growth and improve our problem-solving skills. This fact should not encourage us to take challenges lightly. We must carefully weigh each challenge and deal with it on its merit to avoid problems in the future.

Every challenge presents itself as an inconvenience. A person faced with a challenge must take time to formulate a strategy to tackle it. Some challenges come as a surprise and give us little time to study them. In such cases, we have to think on our feet. This is a skill we must develop.

Running presents a host of challenges for anyone. The great thing about this is that we can train ourselves repeatedly until we can overcome all the obstacles in our path. I am going to talk about ways we can use to overcome any challenge.

Expect Opposition and Welcome it

Someone I don’t know said, “Attitude determines your altitude.” My understand of this statement is that one must have a certain attitude to advance in whatever they are trying to achieve. When faced with a challenge or a problem, it is essential not to look at it as the end of the road, without first understanding it. Acknowledge that a problem has occurred. Accept the reality of the problem, then you will be able to deal with it.

Some problems affect our physical well-being and some affect our mental and emotional well-being. Some problems affect our finances. Whatever the nature of a problem, always have hope that you can find a way around it. When I say keep hoping for a way around it, I am not suggesting that you should undermine the problem. You should, in a way try to find balance between optimism and pessimism. While you expect the worst, hope for the best.

When dealing with difficult situations it is no use to approach it with a defeated state of mind. You can’t expect to pass an exam when you don’t believe you’ll pass. You can start a business when you don’t believe you’ll make profit and you can’t successfully start a running program when you don’t believe that you will reach the finish line.

Do Not Go It Alone

Animals understand that there is strength and greater advantage in numbers, except when you are a hyena. A single lion can ambush and catch an antelope. Such a small meal cannot service the needs of a large pride. To ensure survival, the lions must work together. Together they can take down a buffalo who has strayed from the herd. Working together means they can acquire a big meal that is enough for everyone. Also maintaining large numbers, most of the time, keeps the hyenas at bay during a meal.

It is important that when you are faced with a certain problem, you don’t try to handle it by yourself. Ask for help. Find a support group. As a Christian I have learned that you cannot walk alone, you need others of like mind. The Christian life is not easy. Like a marathon, it is infested with countless problems. Only with the help of those around you, who are going through the same or have overcome the same problems, will you be able to pull through.

Yesterday, I had a conversation with a friend. She shared with me the value of having a running partner. She made me understand that a running partner will always hold you accountable and keep you motivated. Though I don’t have a running partner myself, I recommend one for those who struggle with getting started or with maintaining a running schedule.

I do not have a running partner but I do not run completely alone. I have a virtual coach. I get tips and instructions as I run. I also get running stats as I am running so I can know how I am doing and get to make informed decision to improve the current session.

Take A Step Back

Sometimes you need to take a step back and look at the problem from a distance. Take a game of chess for example. I learned to play chess in 2012, I played against my computer. Sometimes when I got stuck, I took a step back, rotate the board and look at it from different view point to gain perspective.

You would benefit a lot if you would give yourself sometime to rest and take your mind off a given problem. Get some fresh air and then come back to work on it again. You would notice that your mind would work efficiently after a few minutes of rest.

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Every long journey has its own challenges. When one embarks on such a journey they need to prepare themselves for anything. The journey can be successfully completed if there is adequate preparation and a clear purpose for getting into the journey at the first place. Such is the case with podcasting and running. They are a long journey for me.

Since I am both a podcaster and a runner, I look at both of theses activities in the same way. They both require a clear goal and vast amounts of endurance. One needs to be able plan every move they will make and have backup plans and backups of backup plans should anything go wrong.

We have gone past the seventh episode. As I mentioned in the past episode that some statistics say, a number of podcast shows that fail, happen to fail just before they reach the seventh episode. I am quite thrilled that Run Yourself Crazy has gone past the “podcast graveyard zone.”

Have a clear picture of where you would run

It is important to have a good idea how your run will look like. Decide on where you will run before you even get into the run. You may want to consider the distance you will be running and the type of run you will actually do. Prepare yourself mentally and accept the route in your mind first.

For long runs be sure to carry a water-bottle or a re-hydration backpack. Also have a bottle of water waiting for you when you return from your running session.

Set your self milestones to help manage the run

Milestones are those little targets into which you break the run. They could be distance based, time based or location based. I often use time and distance based milestones. For an example, I break my runs into 3 parts: Warm up, Pace up and hold, and finish or cool down.

Get out and Run

When you have finished planning and preparing for your run, get out there and do us proud. Follow the route you have chosen and keep those milestones into mind. Upon each milestone pay attention to how your body feels. Do you feel like quitting or you feel like you’ve got a lot of fight raging inside you? This will help you to effectively compare that current run with future runs which you will do on the same route.

Review your run

At the end of the run, it is important to review your run. How far did you go? How long did it take you to complete the run? How does your body feel like after the run? Did you make it through all the milestones? How was your body feeling at each milestone? This will give you a good idea as to where you may need to improve.

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Running is a very interesting activity. Everybody does it. When I say everybody does it, I do not mean every human being but I mean every legged creature I know. In most cases creatures in this world run out of necessity. They are compelled by the need for survival.

A typical example is a lion and a gazelle. A lion would run in pursuit of a gazelle in order to have a meal and evade death by starvation. While from a gazelle’s point of view the purpose of running is also for survival, however, the logistics of it entails not becoming food for the lion.

I also run for life. The purpose of my running activity is to get fit and lose a bit of weight. I believe I have a better chance of surviving a number of threats than someone who is physically in active. So when I am on the road or the racing track at the sports ground, I literally run for my life

Listen to today’s episode to gain more insight.

I appeal to everyone who is physically inactive and unfit, to get started with running or with any form of physical activity. It is a good thing to do. Encourage your kids to be physically active. Train your body and build its endurance. You will thank yourself later.

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The good thing about road running is that you cannot run out road. There is no running fee that needs to be paid and there are no business hours to mind. You can run on the road as many times as you like and as long as you like. All you have to worry about is safety.

In today’s episode I am running while podcasting. Has anyone done it? Join us today on this heated episode of Run Yourself Crazee.

I started off at a conversation pace and I tried to maintain it so that I would be able to speak. The struggle became real when I got to the 3rd kilometer. Natural my body demanded more pace and I realized I was moving fast when I couldn’t finish my sentences.

Also during this run I give a short lesson on life and the volatile nature of it.

This is how I did on my ultra-slow 4k run

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What a brilliant start for this fantastic show. #RunYourselfCrazee has received a warm welcome from most people. I will commit to producing the most useful and quality content for all our subscribers.

After briefly discussing how to start running last week, I thought it best to give you more information about running. Today, I will share with you different types of running. These types of runs are those you need to do when you are either training for a marathon or if you want to be able run faster and to build your’s body’s endurance. I am going to speak about 7 types of running sessions you may consider to do.

1 BASE RUN

This is a run done at a conversational pace. This means this run can be done while having a conversation with another person. If you are doing this run and you are uttering broken sentences or you find yourself gaping for air, it means you are running too fast. When you are doing this run you need to be able to breath easily and be able to talk while running. You should enjoy this easy run.

2 PROGRESSIVE RUN

A progressive run is a run that starts at a conversational pace and then gradually rise to a hardest pace. I usually do this type of running when I am doing long runs like 10k to a half marathon or when I am doing time based training of over an hour long which are classified as longer runs. The progressive run works best if you divide the running session into equal parts, however many they are. I prefer to divide my running session into three parts.

The Warm Up

The first section of the run will be the warm up. This is when I am introducing my body into the running session and also assist my mind to be in the run. Remember last week I emphasize that when running, one should keep their mind in the run and that you can’t run with an empty mind. An easy pace will do well to get the body warmed up while on the go.

Middle Section

Now when the body has finally gotten warm, it is time to raise the pace from conversational to a slightly faster yet comfortable pace. It is good to hold on to that pace or else when you get into the middle of this section, raise the pace slightly. The main idea here is to not get slower. One must hold the pace or get faster.

Going for the kill

In this section, the pace raised until the runner cannot comfortably have a complete conversation. This is the moment where you giving it all your best. No slowing down, no looking back and giving up. This section is a “now or never” moment. It is time to go for a kill. You are getting stronger each mile or kilometer that passes. When you reach the finish lines, you must be at your best pace. Your final kilometer or mile must be registered as the fastest.

3 FARTLEK RUN

A fartlek is a speed game. The word “fartlek” is Swedish and it means speed plays. In a fartlek, you start by warming up. You do an easy pace, or a conversational pace. When you’ve warmed up, pick a land mark. The land mark could be anything, a tree, a lamp post, a pothole, a rock or whatever…

Jog easily to that landmark and when you have reached it pick another landmark in front of you and speed to it and then back down to the conversational pace. Through out this run keep choosing landmarks and speed to them, and then slow down. Repeat as many times as you wish. This is another version of interval sessions.

4 INTERVAL RUN

I sometimes refer to interval runs as “speed reps.” That is the name I got from the Nike Running Club App. This type of running session, involves warming up, and then run at a given pace for 200m, or 400m, 800m, or even 1200m depending on your training and your level of fitness. You then rest for about 90s to about 150s and start again. The Nike Running Club App which I am using to track my running activity and also get automated coaching will tell me how many reps I need to do. Both the interval runs and the fartleks are meant train your body to run faster. They are a form of speed training.

5 TEMPO RUN

A tempo run, also known as a threshold run is a more challenging running session. It requires a faster and continuous effort. It is best achieved when done on flat roads or on the running track. Since it requires a continuous effort it will be more challenging if one chooses to run onto a hill. The pace will be lowered and thus defeating the very purpose of the run. The pace in the run should be keep steady with very minimum variation. This training session is meant to allow your body to run faster for longer.

6 HILL REPEATS

The Hill repeats are another form of speed training session. This is when you run uphill as fast as you can for about 30s and then jog slowly or walk down hill by way of recovering. And repeat the process. Do this as many times as you wish.

7 LONG RUN

A long run is any running session that last for an hour or longer. At first it is best to do a time based long run, rather than a distance based. If you aim to run for an hour you will be able to learn how much distance you can do within that hour and the distance you would cover in your first time based long run, would be your long running distance. You can gradually increase your long running distance over the weeks. Take caution that your long running sessions do not exceed 3 hours. Running for more than 3 hours will cause more harm than good.

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The word podcast is short form for Portable-On-Demand-Broadcast. The whole idea is for the consumer to take the message they want to hear and store it on their device so that they can listen to it whenever they want.

Those who grew up in the days before television (1927) and internet (1983), know that radio ((1901) of which the first station was setup on the 2nd of November 1920) played a vital role upon people’s lives. The radio had very interesting, entertaining, yet equally informative shows that ran on it. They also know that if you missed a particular show, you had lost it forever. There were no reruns.

There came audio cassettes in 1962 and were introduced for the first time to a radio a station in 1963. Later in the years, people were able to tape the music they wanted to here from the radio into an audio cassette. This gave them an ability to listen to the music over and over again. A cassette could only hold very little amount of audio.

As technology advanced, today a radio show can be recorded by a listener from a cellphone. The downside is that a listener have to sit through the live radio show in order to record it.

With the growth and fame of the internet and its accessibility, content producers are now able to record a niched down content and make it available to their listeners. That means a person who is interested in podcasting, will not wait for the radio station to air a discusion on podcasting but they can go online and stream or download a podcast episode that provides the content they are looking for.

That is the whole idea of podcasting. It provides a specific content on regular basis, to a specific group of people. Listeners can access the podcast episode online and there is no such thing as “missing the show” in the world of podcasting. The podcast episodes are always there on the internet and can be accessed when needed and can be downloaded from anywhere in the world.

THE POINT OF THIS EPISODE

The purpose of today’s episode is to appeal to you my dear listeners/readers to give us content ideas. We seek to know from you, what exactly do you wish to hear from The Spokesdude Podcast. You can let us know by asking questions or by telling us directly what you’d like to hear.

I must lay it before you that we are changing the content strategy of The Spokesdude podcast. We seek to engage with our audience in a more precise and useful way. We want to give a definite answer when we are asked about the nature and content of The Spokesdude Podcast. We are trying to avoid being general. Just like our new podcast the Run Yourself Crazee is for the runners and the sporting community, we want to be specific with The Spokesdude Podcast.

The number one idea so far with regards to a specific niche is a career in Podcasting, Business, and Media production. We want to combine these three and address the podcasting community, which can be both in business and classified as media producers.

Judging by your questions and content ideas, which I am hopeful you will send, we may find ourselves launching new podcasts dealing specifically with the subject of “History,” “Mathematics,” ‘Science,” and other fields of study. You will remember that our aim is to establish a podcasting network, where more people can join us and provide content for other groups of people

CONTENT PROVIDERS

I wish to engage the youth of South Africa and introduce podcasting to them. I was very challenged when I saw some video clips of some 8 year old kids interviewing each other on a podcast, using Skype as a medium of communication. I feel the need to get our kids to know that there is a whole new world out there. Instead of getting into drugs and premarital sexual activity, why not use available technology to reach out to the world and earn money without waking up only to tremble at the presence of an employer.

I wish to draw as many content providers as possible as I can to The Spokesdude Network and work with them either to develop their social skills or learn new things from them. Refer to Our Vision.

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