Welcome Better Running


Running for pleasure or competition?

You know you can do better, but how?

The real secret to success is in your mental attitude.

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Welcome Better Running has a choice of foreground variants for you to choose from. ‘Click here’ to hear samples.




Running is defined as ‘to go quickly’, at a faster, rapid pace than walking where by both feet are off the ground at the same time for an instant.

You can become a better runner with these physical steps;

  • You physically train by rehearsing your competition race by total length and pace, as far as possible. “Runners are best served by running at goal pace and in the expected environment of that race,” says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee. The surest way to run better is to run. 
  • The best way to race to a personal best is to maintain an even pace from start to finish. However to build resilience and avoid injury, build up to your goal at 10 per cent per week. Do not eat anything more than a light, high carbohydrate snack within 90 minutes of a race.
  • Start every event with a 10 minute warm-up, such as walking, and the same for a coll-down after the race.
  • Following a hard-race, allow yourself time to recover before the next big event or hard training.
  • Your heart and breathing rates are within your target aerobic zones if you can run and talk at the same time during training. Of course, do not run and talk during a race, you want to put everything into it.
  • Run toward the on-coming traffic.
  • When you run into the wind slows it you down more than with the wind in your back, just as when you run up-hill it slows you down more than it speeds you up when you run down-hill.
  • Get plenty of sleep before a race. Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.
  • Low and non impact sports like biking and swimming will help build supporting muscles used when you run, while also giving your primary running muscles a rest
  • The best way to race on flat land to a personal best is to maintain an even pace from start to finish. Of course, this will vary on a hilly course.
  • A great way to improve as a runner is to vary the type of run you do so as to strengthen your cardiovascular system and all the muscle groups. These variations also improve strength, endurance, fatigue resistance, pain tolerance, aerobic power and help to reduce potential injury and boredom too.
  • Wear more than one pair of running shoes when training, rotate them from day to day. Replace then at least every 500-800 kilometres.
  • After a hard race day ‘rest’ with a short, slow run, a cross-training day, or no exercise at all. 
  • Dress for a 10 degree warmer day than it actually is, and be ready to ‘rug-up’ in a track suit following the run.
  • Remember when training, if you run too fast can compromise your recovery time and raise your injury risk.
  • The longer the race, the slower your pace. Run even slower on hot days.
  • You will enjoy running more, and achieve faster times by running with others.
  • Start running short distances slowly, and build up the distance and pace over time to avoid injury.
  • There are some great Apps and gadgets available. But sometimes you should leave the technology at home and run on your ‘gut-feelings’.
  • You can listen to the Welcome Better Running MP3 while running, We recommend the Zumba Latin Dance foreground variant.
  • If you are serious find yourself a coach or more experienced runner to train you.
  • Vary your training to include gym, swimming and cycling too.
  • Keep a running log book. Track your emotions, injuries too.
  • Early morning runs are the best.
  • Stay hydrated.
  • There will always be conflicts with your time, so ‘block-off’ time in your daily schedule for running.
  • Vary the running surfaces to include pavement, grass, dirt, gravel etc to keep interest and exercise different muscle groups.
  • Stretch.
  • Running toward a destination is really motivating.
  • Consider obstacle course races and orienteering to give your running a challenge.
  • Daily running builds personal discipline and resilience.
Welcome Better Running

There are 8 recognized types of running. They are;

  1. Base Running.

Improve endurance by running at a natural pace.

  1. Progression Running.

Begin at a natural pace and end at a fast pace.

  1. Long Running.

Increase the distance, not the pace over the more comfortable Base Run lengths.

  1. Fartlek.

Spurts of increased speed, ranging in time and distance, followed by a one-minute recovery.

  1. Interval Running.

Intense workouts that leave you gasping for air, following a warm-up run. Each interval has a short period of slower running, jogging, or walking.

  1. Tempo Running.

Following the warm-up, run at the fastest pace you can sustain for the distance, followed by a jogging cool down.

  1. Hill Repeat Running.

Following the warm-up run, short intense uphill spurts which are repeated.

  1. Recovery Running.

Shorter, easy pace runs typically done as a jogging cool down.


“The will to win means nothing without the will to prepare”

– Juma Ikangaa

Synonyms for the word running include; constant, escape, flee, flight, active, dynamic, going, haste, jog, marathon, moving, pace, proceeding, sprint, smooth, incessant, perpetual, race, quickly, trot, unceasing and uninterrupted.

There is one simple thing you can do right now to create changes in your future. Download and start listening to the Welcome Better Running subliminal affirmation MP3.

Subliminal Affirmations Better Running

When ‘Welcome’ subliminal affirmations are used to ‘lock-in’ the deep unconscious shift achieved following one-on-one therapy with Peter Zapfella the results can be nothing less than miraculous.

Unconscious mind learnings

Change your self talk and change your deep unconscious beliefs. These then change your behaviors and emotions. These then change your self talk and so on.

What you think you become. Buddha

The more the Welcome Better Running messages are repeated over and over, the more they are uncritically accepted by the deep unconscious. If you listen to the Welcome Better Running MP3 while sleeping, on ‘repeat’ your unconscious mind will hear this message almost 400 times every night. If you were to listen to the ‘Environmental – Lake waves’ MP3 while sleeping, you could choose to also listen to the ‘Pleasant piano and guitar melody’ and/or the  ‘Zumba’ – Latin style dance music during the day. Then your deep unconscious would hear the affirmations repeated around 800 – 1200 times, while your logical conscious mind would hear it around 60 – 90 times. That’s powerful because a message repeated enough will become a new unconscious belief.

Also because we all have different listening preferences, Welcome Better Running has a choice of foreground variants for you to choose from. ‘Click here’ to hear samples.

Every one of us is unique. We have all had different life experiences and we react to them differently too.

Perhaps the cheapest and easiest option is to download and listen to Welcome Better Running subliminal affirmations as recommended. This approach is very effective for many people.

An alternative option is to consult with Peter using Skype to complete diagnostics and a one-on-one interview where he can recommend the most appropriate supplements, nutrition, MP3 resources etc etc for your individual challenge.

Otherwise, you can consider one-on-one psychotherapy tailored to you,  the individual, using Neuro-Linguistic Programming (NLP), hypnotherapy and perhaps cognitive behavioral therapy (CBT)  ‘Click’ on the skypetherapy.live. image to read details.

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If you had a bucket of mud (representing negative emotions and behaviors), but you wanted a bucket of clean freshwater (representing positive emotions and behaviors), you could put the bucket of mud under a tap and run fresh clean water (representing subliminal affirmations) into the bucket. You would still have a bucket of muddy water for a long time. That is why subliminal affirmations alone can take a lot of repetitions to achieve desired results. The effectiveness of any subliminal affirmation depends upon how often it is repeated and the intensity of the deep unconscious belief or presenting a challenge. Peter Zapfella uses his one-on-one therapies to ‘throw out’ or delete the mud (representing negative emotions and behaviors) and then you can choose to use the ‘Welcome’ subliminal affirmations to quickly and efficiently refill the bucket with fresh clean water (representing positive emotions and behaviors). No mud … 

The Welcome Better Running MP3 is a resource designed to ‘lock-in’ the unconscious shifts following one-on-one therapy with Peter Zapfella worldwide via Skype. For more information go to www.skypetherapy.pro

Subliminal Affirmation Text: Better Running

“Throughout the day you constantly visualize yourself running like a world champion.

When training and competing in reality, in the mind you step into your visualization and repeat it, over and over again. You warm-up and cool-down. You run at your goal pace and distance, in race-like conditions. You are focused and motivated about running more consistently better than ever before.

You enjoy training and enjoy race day even more.

The reputation of other runners means nothing because you know even the champions have their ‘bad’ days, and today is your ‘best’ day ever.

You are now more clear in the mind …… because the burdens has been lifted forever and ever now that you welcome better running.“

Click on the ‘101’ image below to read the excellent reasons why ‘Welcome’ subliminal affirmations are your best choice.

Excellent reasons why    EXCELLENT REASONS WHY




The Welcome Better Running subliminal affirmations are clearly spoken once before they fade-down and ‘disappear’ from conscious awareness within masking music and environmental sounds, thereby foiling ‘adult’ conscious analytical thinking, which could otherwise ‘filter out’ messages. In this way, the listener knows for sure what their deep unconscious mind is hearing without listening to these messages its self.


Please read the Subliminal Listening Guide before use

‘Click’ on the image to read details.

Guarentee and Privacy PolicySatisfaction Guaranteed. We are so delighted with the Welcome Better Running subliminal affirmations they come with the same industry-leading, lifetime money-back, guarantee as all ‘Welcome’ Subliminal Affirmations. ‘Click’ on the image to read details.

Created and © Copyright 2017-19 Peter Zapfella. All Rights Reserved.


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