By Amelia Zheng Feb 26, 2017

1. LIFE IS A LONG JOURNEY, JUST RUN IT
LEARNING NIGHT 2017.02.26
AMELIA ZHENG

2. WHAT’S YOUR NEW YEAR’S RESOLUTION-HEALTH?
▪ Lose weight? 30-day fitness challenge? 40lbs in 4 months?
▪ Get bikini ready body before summer arrives?
▪ Stay healthy and get more exercise?

3. BEFORE AND AFTER

4. NOW, IT IS END OF FEBRUARY
▪ How did you stick to you plan?
▪ How many miles you run?
▪ How many days in the gym?

5. 80% OF THE NEW YEARS RESOLUTIONS CROWD
DROPS OFF BY THE SECOND WEEK OF FEBRUARY
▪ As statistics show in 2009:
▪ 12% of new gym memberships come in January, represents about a 33-50%
increase in volume. The second week of January is almost always the busiest of the
year.
▪ 80% of the New Years Resolutions crowd drops off by the second week of
February. Meaning only 20% remain, and the rate of sign-ups tapers off by
February.
▪ -------------------------------------- WHY?

6. WHY YOU QUIT GYM?
▪ Time constraints: waking up early to exercise before work? But really, who doesn’t
love that extra hour of sleep?
▪ Expense: Things cost money, plain and simple. If you don’t go to the gym often, why
pay for it?
▪ Prolonged results: we don’t feel good when we don’t see results right away.
▪ -------------- I am one of the 80% , until ONE DAY…..

7. A LAZY GIRL’S GAME CHANGE
▪ May 3rd, 2015 I did my first 5K at GoodLife Spring Marathon. No one went with me,
I took an early morning bus from North York to Lakeshore.
▪ -------- IT WAS A LIFE CHANGING EXPERIENCE.
▪ When I stayed a little bit longer and saw these marathon runners pass the finish
line, my eyes were watering. When I was satisfied with my 5k, these marathon
runners were passing the finish line twice of my speed. I was truly inspired.
▪ ------- I made a DECISION.

8. RUNNING
▪ Easy to create a goal: 5k- 10K-21K-42K…. Then Ultra marathon, iron man etc, if you
choose to go crazy. (good luck!)
▪ Cheap: no expensive gym membership, no expensive equipment, all you need is a
pair of running shoes.
▪ Flexible: morning? Lunch break? After work? Late night? – when there is a road,
there is a way to run 
▪ ------------ How does things go for me?

9. MY JOURNEY- HAPPY
▪ May,2015 Good life 5K
▪ June,2015 MEC 10K
▪ Oct,2015 Scotia Waterfront 21K
▪ Oct, 2016 Scotia Waterfront 42.2K

10. MY FIRST MARATHON
▪ Marathon may only have 8 letters, 42.2 KM is a looooong journey

11. WHAT I LEARN FROM THIS JOURNEY

12. DON’T DIE
▪ According to US national institution of Health report in 2009:
▪ “The overall, male, and female death rates for the 10-year period were 0.75 (95%
confidence interval [CI], 0.38-1.13), 0.98 (95% CI, 0.48-1.36), and 0.41 (95% CI, 0.21-
0.79) deaths per 100,000 finishers”
▪ - which means 1 death per 75,000 finishers.
▪ “The median age among deaths was 41.5 years (interquartile range, 25.5 years).
Fifty percent (14/28) of deaths occurred in participants less than 45 years old.
Heart disease caused 93% (13/14) of deaths in those 45 years and older”
▪ - Cardiac arrest caused most of the death
▪ -------------- How to prevent that happen?

13. HEART RATE ZONE
▪ Max heart rate: subtract your age
from 220
▪ Average heart rate: subtracting your
resting heart rate from the max heart
rate
▪ If you want to improve your
performance you have to increase your
effort above your average training
heart rate. The aerobic zone
represents a harder running effort or
at 70 to 80 percent of your max heart
rate.
Age:30 Rest Pulse
Max Heart
Rate
bpm
(heartbeat
per minute)
60 220-30=190
Average
Heart Rate
190-60=130
Aerobic zone 0.7*190=133 0.8*190=152

14. DON'T LET DEATHS SCARE YOU OFF MARATHONS
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Category 1 Category 2 Category 3 Category 4
Series 1 Series 2 Series 3

15. MY TIPS IF YOU WANNA GIVE RUNNING A TRY
▪ Find a good training plan works for you. (Halhigdon plan)
▪ KNOW YOUR PACE (VERY IMPORTANT!!)
▪ Do some core strength exercise (muscle)
▪ Don’t get injured or ill
▪ Don’t go off too fast
▪ Don’t wear new shoes for the racing day
▪ Eat healthy and track your sleeping pattern
▪ ---------- Tada! Keep Calm, You are a runner now

16. May 28, 2017
Ottawa, Canada
WHAT’S NEXT??