In January last year I decided that enough was enough – I had to turn my life around and get out of the rut I was in at the time. My weight had blown out to a little over 103kg (227lb) – the heaviest I have ever been in my life – and my health was starting to suffer. Simple things were becoming difficult – tying my shoelaces, picking my daughter or son up, or climbing stairs. Where had I gone off the rails? A busy work life where convenience dictated my choice of meal and the availability of too much ‘treat’ food combined with minimal exercise was taking it’s toll. My self control had succumbed to the allure of fried food and sweet treats. I made a life resolution – not a New Year’s resolution – to change things for the better for my health and to be there for my wife and kids as long as destiny dictates, not my poor health. I decided that I needed to take a two pronged approach – a healthy diet and an active lifestyle.

I’ve been a very active person most of my life and enjoy playing sports. Although I suffer with asthma, I’ve played competitive sport for most of my adult life and this hadn’t changed. I’d also had an affair with cycling for a number of years, but this had waned with the purchase of a new house which needed some attention and a young family. I love cycling, but I find that the health benefits require a much longer commitment to achieve results. I needed something that was less time consuming and that I could do on a regular basis around my busy family and work schedules. In my younger years I had been a pretty competitive cross country runner. It’s cheap, generally equipment free, and something that I was happy to commit time towards.

Running was just the ticket!

On the 27th January 2011 I went for my first run – 3.8km (2.36 mi) around my local parklands. I struggled and had to walk a number of times to get through it. I also suffered some bad lower back pain which had a negative impact on my focus. I was committed, though, and wasn’t going to give in too easily. I decided I needed some extra motivation and needed to track my progress somehow. I had not long started out with my first iPhone, a ‘4’, and thought to myself , “There’s got to be an app that can help with this!”. Lo and behold, RunKeeper was the answer to my prayers. The next day I ran the same route and was happy to see that I did a little better. That day I started tracking my runs with RunKeeper.

I also set myself a goal to work towards – Sydney’s iconic City2Surf fun run – a little over 14km (8.7 mi) of challenging running from the heart of Sydney’s CBD to the world famous Bondi Beach. The event is run in August each year and attracts the world’s largest number of participants in any fun run. The toughest part of the run is the 2km climb known endearingly as ‘Heartbreak Hill’. I found that publicising my goal through social media meant that I ‘had’ to stick to it. It seemed a long stretch from where I started, but I completed a couple of other events along the way and continued to see the improvements in pace, distance and weight. I signed up for an elite subscription and was overjoyed with the vast array of meaningful statistics that showed me where I was at with my running. This also gave me further impetus – in addition to my long term goal of the City2Surf I was also setting short term goals to set personal bests on my regular routes – best average pace, longest distance, longest duration, biggest elevation climb, most activities in a week…the goals are endless!

Running was only half of the equation, though. I changed my diet and cut out a number of things – soft drinks, chocolate and lollies, fried food, and mid-week alcohol. I stuck to this religiously for the first 3 months of my new healthy life and increased my intake of water and fruit. I allowed myself a couple of beers on Friday and Saturday nights as a reward for my hard work. After the initial three months my weight had dropped to 95kg (209 lb). I remain true to my new diet but allowed myself to indulge ‘occasionally’ in the unhealthy foods. I still don’t drink soft drinks, but will occasionally have a chocolate or serving of chips.

On the 25th January this year I clocked up my 1000th kilometre, three days before my RunKeeper anniversary. I know others have run further in the same time, but I look back over the past year and am astounded that I’ve managed to achieve what I have. My average monthly pace has come down from 6:22min/km to a best effort in December of 4:44min/km. I am running further and longer and now plan to run in more half marathons and maybe even challenge myself to a full marathon. My weight has now settled around 84 to 85kg, under my original goal weight of 86kg. My asthma seems to have improved with my cardio vascular fitness and the lower back pain. I suffered in the early days of my running has disappeared altogether. I feel healthier and the simple things are simple again.

Twelve months since I made my life resolution and my longer term goals have changed a number of times after successfully reaching the old ones – to complete a half marathon in under two hours, to complete a 10km race in under 50 minutes…I’ve now set it as “Keep fit and healthy” and I’m happy to say I’m achieving it each day.

- Sean Heagney

Are you or someone you know a Fitness Freak? Send stories to fitnessfreak@runkeeper.com!

1. Pre-Workout Fuel.
Whether it’s a strength training workout, intense CrossFit session, studio cycling class or 2000 meter swim, fuel is essential for your workout and therefore, in your gym bag. Many fitness clubs offer snacks and even cafes, but if you have the proper fuel in tow, you may save some unnecessary calories and money. Pack fuel for before and after your workout—especially if you work hard at the gym for over an hour or engage in heavy strength work. Remembers that your muscles need fuel in the form of carbohydrates to allow you to sustain your workout. See “what should I eat before I run?” for more information.

2. Recovery Fuel.
After a 60-90 minute workout, your body is primed for replenishment and repair. And your muscles need fuel to repair and rebuild. Pack sports bars, PB&J or your favorite recovery drink that has carbs and protein. See recover right to run better for more info.

3. Bottle for Fluid.
Before a hard workout, you need to be hydrated. Shoot for 14-20 fl oz of water before you get started. During your workout, water will suffice if it’s under an hour, but if you’re pushing the clock to 90+ minutes, you will benefit from a fluid and electrolyte beverage. About 13-26 fl oz per hour of exercise will keep you in the hydration zone. After your workout, replenish losses by drinking about 23 fl oz for every pound of body weight you lost during the workout.

4. Microfiber Towel.
Even if you are not doing Bikram yoga, you may still sweat a fair amount during your workout so keep it out of your eyes and off of the gym equipment. A microfiber towel stays dry to the touch and helps to draw sweat from the hair and skin to keep you comfortable.

5. Extras.
There are items that should live in your gym bag at all times, such as toiletries or your own lock for the locker. Ideas include: shampoo, conditioner, deodorant, face wash, lotion, lock, hairbrush, flip-flops for the shower, name tag and $20 for incidentals. Don’t repack these for every trip; keep them in your bag at all times.

Now that your bag is packed, your fuel is handy and your gym needs are met, have a great workout!

-Jenna Bell

For more articles from Jenna, see powerbar.com and visit swimbikeruneat.com.

From new ways to your log your pulse, steps, and activities to social fitness games, over 45 apps are now available in the RunKeeper App Directory to help you get healthy.

	Clever Run	Coachya	Cycle Log
	Fleetly	Nexercise	Pedometer Ultimate
	Scosche MyTrek	Vitogo	Weighty

And don’t forget–new FitnessReports make it easier than ever to view your all of your important health information from these awesome devices and apps! New apps arrive all the time, so keep checking back with us to find new ways to track your health and fitness.

The RunKeeper Team

I’m not sure why I’m writing this, but here I am. I’m 39 years old and three years ago I was at a low point in my life, I had lived a really unhealthy lifestyle, and been through some personal troubles. I was a heavy smoker, overweight and completely unfit, I couldn’t even walk the dog to the end of the street without aching and gasping for breath.

Following the death of my father, I kept my promise to him and gave up work to become a full time carer to my disabled mother. My weight increased to 16.5 stone and after getting comments from a few people about my weight, at some point I decided things needed to change. So on January 6th 2009 I gave up smoking for good. It was hard, but I was harder. Three months later I started to feel different, for the first time in my life I felt the urge to exercise.

With the money I saved from giving up smoking, I bought myself a mountain bike and began by cycling every day. It was hard, but I was harder. Cycling most days helped me lose two stone in a year. After hitting the inevitable plateau, I made the decision to do something I never ever thought I would do…. I started to run.

Well, it was more like walking and running at first, as I learned that my cycle fitness counted for nothing when running! It was hard, but I was harder. So I persisted, and within a few months I cracked my first 10k. I felt amazing, full of energy and positivity, and wanted to feel even better. I ran 3-4 times a week increasing the distance when I could. Four months later I ran my first half marathon distance.

Although I didn’t use RunKeeper in the beginning, once i did i was able to more accurately track and analyse my runs and bike rides which helped me take them to a whole other level. Since then I have continued to improve my speed and distance, although time restrictions limit the length of my runs. I run 13-16k at least three times a week and half marathons where time allows. In just over a year I have run over 2,500 km.

Running has completely changed my life. I have energy, stamina, confidence and I feel better than I ever have in my life. I feel mentally and physically strong and in control of my life. I’ve started an OU degree in sports and fitness to continue and further my journey. I’ve also spread my knowledge and experience to friends who see and comment on my RunKeeper posts on Facebook and ask for advice. I’ve even helped train a friend from doing short runs up to and beyond 10k. I am currently getting involved in sports volunteering projects, and in the future I hope to help others transform their lives forever as I have done with mine.

- Marc Dobson

Are you or someone you know a Fitness Freak? Send stories to fitnessfreak@runkeeper.com!

Already, over 40 apps and devices have integrated with RunKeeper, and hundreds more are in the works! You can now track all sorts of activities (running, walking, cycling, etc.), and everything from sleep and strength training to your blood pressure. New FitnessReports give you access to more of the information you need to help you maintain a healthy lifestyle.

Easily Navigate New Smart Reports
Smart reports automatically adjust to reflect the activities and health information you track the most (running, walking, cycling, etc.), showing you recent activities and trends. Only see reports for activity types you track, making it easier to navigate the data that’s important to you.

Track Weight, Strength Training and Sleep with New Report Types
View dedicated reports for your weight, daily Calories burned, strength training and sleep, and see patterns and trends over time. Not tracking health information in these categories but want to start? A suggestion box inside FitnessReports recommends new apps to help you track these metrics and get healthier.

Gain Deeper Insight Into Your Training
Select custom date ranges and drill down into distance, duration, calories, personal bests and more in each of your reports.

Enjoy New Advanced FitnessReports for Power Users!
Choose and compare any two types of health information, and view additional metrics in each report for activities, nutrition, sleep, strength, vitals and weight.

As you use RunKeeper to track and measure more aspects of your health and fitness, you can be sure that we’ll continue to expand FitnessReports to make RunKeeper your destination for all your health and fitness information!

From activities and personal records, to races and FitnessClasses you’ve joined, your goals are front and center in your FitnessFeed. Now your Street Teammates can click the Healthy button next to items in your feed to let you know how proud they are of how hard you’re working.

Don’t forget to show your support for your Street Teammates too! Just click the Healthy button next to an item in your FitnessFeed to let your Street Teammates know that you’re rooting for ‘em. Next to the item in their feed, they’ll see that you recognize the steps they’re taking to be Healthy.

Think of the Healthy button as a way to say, “Wow–that’s healthy!”

October 23rd is now, and forever will be, a date I remember. In 2010, this day saw my first step as a runner; in 2011, it saw my last step as a runner, only to be immediately following by my first step as a marathoner, crossing the Morgan Hill Marathon finish line. Before moving to the United States in September 2010, I was a work-from-home software engineer doing little to no exercise. I did go for the occasional run, each one weeks apart from the other, making them virtually useless. Once in the US, having friends suggesting to go out for a run greatly improved the frequency of my runs. As this became a more or less regular thing, I started logging my runs with my phone: first with MyTracks, but I quickly switched to the more integrated RunKeeper app and website. After importing my previous runs, I got myself an Elite account to access all the stats possible on my runs. Apparently there is a data freak in every runner. Or in my case a runner hiding within a data freak!

At the beginning of 2011, I took the resolution of running one half-marathon per quarter, as a motivation to ramp up my training. The 2011 Kaiser Permanente Half-Marathon was my first half-marathon race: after what felt like an eternity under 80F sun, I crossed the line in 1h54. “Not bad! And this running thing feels really good!”, I remember telling myself. My first running high. Still tracking almost religiously all my runs, I joined the Bay Area Runners and met a bunch of cool running folks. My monthly mileage tripled and my new year resolution changed from one half-marathon per quarter to one half-marathon per month.

In the coming months, averaging 75mi/month (not that much now that I think about it!) and doing weekly 10-12mi runs with the group, my half-marathon PR improved continuously: 1h45 in March in Los Gatos, 1h37 in April in Santa Cruz, 1h32 in May in San Jose. In June I tackled my first trail half-marathon in San Francisco in 1h47. Apparently a course with stairs has a serious impact on pace; who would have thought? But more importantly, this race made me realize I’d come a long way since the beginning of the year. Maybe the elusive marathon distance was not so out of reach after all?

Since there was only one way to find out, I registered for my first ever marathon: the Morgan Hill Marathon on October 23rd, 2011 and kicked off my training. With this new training schedule, now up to ~120mi/month, I improved my half-marathon PR yet again, this time breaking the 90’ barrier. Training through the summer, with friends, through long runs, races and hill workouts was a lot of fun, RunKeeper still tracking every single one of my steps. And then, in what felt like the blink of the eye, Marathon day was here. I had completed the 530 miles scheduled in my training. I was as ready as I could be. At 7:30AM, I activated RunKeeper, started my marathon playlist and set of for my greatest running challenge so far. As the miles passed, one after another, through the fun times and the hard times RK stuck with me, announcing my pace and distance, recording and streaming my progress in real-time.

After 23 miles and the rookie mistake of not eating anything during the race, I hit the wall. Hard. I was forced to walk to the next aid station a mile up the course. A few salty crackers and some fresh water later, I was back in the game and stormed through the last couple of miles, sprinting these last .2 miles and through the finish line in 3h38!

Looking back at my running history and all my running stats on the RK website, I myself have a hard time believing how much I improved and how far I’ve come, almost literally as I logged close to 1200 miles this year! And next year ought to be just as crazy: I will run one marathon per month throughout 2012… and maybe even something a bit longer?

Read the full story: “One year and 26.2 miles of running memories”!

- Maxime Petazzoni

Do you have a friend who’s a Fitness Freak? Send their story or yours to fitnessfreak@runkeeper.com

Forget sifting through health and fitness apps–suddenly the RunKeeper app catapulted to the top!

Does getting featured in the Android Market really matter?
You bet it does. In just three days, we’ve seen RunKeeper Android App downloads skyrocket. Check out the sweet stats below to see just how big the impact was on our downloads:

- 637% increase in average daily RunKeeper Android app downloads

- #3 in the Health and Fitness category (from previous rankings in the 20s)

- #288 in the entire Android App Market

Still feeling the Android Market love!
We’ve seen a steady increase in download since the first day RunKeeper became a featured app, and we’re encouraged that the numbers will continue to grow. No question…RunKeeper’s feeling the Android Market love this week!

We’re grateful for a top spot in the Android Market, and welcome new Android users who have joined the RunKeeper community so far this week. Let’s get healthy together in 2012!

Enter here to win one of five signed copies of The 4-Hour Body or a call with Tim Ferriss!

Tim Ferriss and RunKeeper are teaming up to help you hit your New Year’s fitness goals. What’s your extreme goal for the new year?

The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, fixating on one life-changing question: For all things physical, what are the tiniest changes that produce the biggest results?

Congratulations to last week’s Withings Blood Pressure Monitor Winners:
Megan, S. Verdonck, Heather Wood, Jackson Miller, Jan Skowronski!

Share the Holiday Hustle!