Feb 18

I have always assumed that running leads to weight lose, but I was shocked to read the results of a runner who had covered over 200k in five days.

One of my favorite running blog is baldrunner, bald runner writes the biggest running blog in Philippines.

He went on a five days adventure run and he posted his experience in his blog

Summary

Total Distance Covered: 242.25 kilometers

Total Time (Run/Walk): 36:53:16 hours

Total Calories Burned: 15,467 cal

Weight Before The Run: 140 lbs

Weight After The Run: 145 lbs

Read the full report at his blog post Adventure Run stats

written by Constantine Njeru \\ tags: , , , , , , , , , , , ,

Nov 27

Today is Thanksgiving in the U.S., but there’s no reason it can’t be day of “thanks” everywhere in the world.

So I just wanted to say “thank you” to everyone that has ever shown support for me through the years by visiting my blog.

I enjoy what I do for a living and I enjoy sharing new running ideas with everyone… but it just wouldn’t be the same if there wasn’t “everyone” to share them with.

I thought I’d just take the time to let you know… “thanks for being here”.

So no matter where you are in the world…. please enjoy time with your family and friends, and be sure to give thanks for whatever you are thankful for.

Constantine

written by Constantine Njeru \\ tags: , , , , , ,

Nov 01

Marathon you can do it is now on twitter, twitter@dailyrunningtip. If you are user of twitter you may now start following me on twitter.

I had been slow to embrace twitter but looking at the Phenomenal growth twitter has had, I now believe twitter has a place in future.

Your favourite blog will continue being updated daily but I will also be sharing my running tips on twitter. If you are on twitter please add me now @dailyrunningtip

If you dont have a twitter account create one at twitter.com

Let us keep the conversation going here and at twitter@dailyrunningtip. Cheers

written by Constantine Njeru \\ tags: , , , , ,

Jun 29

If you are a regular reader of this blog you might have noted that this blog was not updated in the last few week. I have been fixing a few unexpected problem.

This blog was hacked by a hacker last month. I didnt know of the attack until I got a email message from google that said they were temporarily removing my blog from their index because they had detected hidden links in the blog. My first reaction was WTF.. They informed me they suspected it was the work of hacker.

Looking at the homepage of this blog I couldn’t see anything fishy, the links were invicible on a browser even when I checked the source code using dreamweaver I couldn´t see them. But when I checked the blog using this tool forwarded to me by my hosting company, www.unmaskparasites.com I was shocked to find that this blog had 250 hidden links. Using this other tool at SMART IT CONSULTING I discovered the hacker had hidden the links insider the footer.

WHY HACK A BLOG?

I don´t keep credit card numbers in the blog the hacker just wanted to place the links. I suspect this was the work of a rogue SEO consultant. Google ranks sites depending on the number of links pointing to your site. If I can get 5,000 sites to link to this blog using keywords marathon running. This blog would always be at number one. The more sites linking to your site the higher you rank.

The competition to rank high has become fierce and some websites are using illegal means to get to page one of google search. One way is to hack into other sites and place hidden links. Blogs are popular in being hacked because hackers know bloggers have no time and resources to protect their blogs.

HOW I FIXED THE PROBLEM

Whoever had hacked my sites had created new files inside my wordpress installation. Instead of just removing the suspect files I un-installed the whole thing and installed a new wordpress.

DETECTING WHETHER YOUR SITE HAS BEEN HACKED

  • You can´t see hidden links but there are signs that may indicate something fishy
  • Your site starts ranking in some keywords outside your niche.
  • Your bandwidth usage is rising while traffic stays constant or even declining.
  • If you use google adsense the ads are totally unrelated to your niche.

PROTECTING YOUR WORDPRESS BLOG.

Keep your wordpress installation updated to the latest version but the irony was that when this blog was hacked I had the latest version 2.7.1. The plugins also need to be always upgraded. I suspect that is where the hacker found a loop hole because I had failed to upgrade many plugins. I guese I was just lazy because the current version of wordpress allows you to install and upgrade plugins on your wordpress without the need of visiting the C-panel. If you are still running wordpress 2.2, 2.3 or any other lower version you are missing out. The current versions allow you to do so many things without the need to visit the C-panel.The days of ´this plugin cannot install….´ are a thing of the past.

Wordpress Security Plugins.

There are many, one of the most popular is Login lockdown, Login Lockdown is useful in preventing a brute force attack. Another one is security scanner. The one that I liked is this one, wordpress firewall, it will even send you an email when someone tries to hack into your site. They will even give your the IP address for blacklisting . Just yesterday they sent me an email of an hacking attempt from an IP located in Carlifornia, USA.

There is no guarantee of 100% security, if someone wants you he can get you. Hackers are good just like those guys working for Symantec. They successfuly hack big organisations, Barrack Obamas servers during campaign period were hacked, last year someone hacked into online account of French president Sarkozy and withdrew some cash from his account. The only sure protection is to keep checking for fishy activities using the above links and when there is an intrusion remove it before google penalises you. After being penalised my blog traffic from search engines plunged by 80%. After removing the hidden links google lifted the suspension five days later, thats was three weeks before the end of 30 days suspension.

When I started blogging I didn´t expect to find myself learning about internet security. Learning never ceases and it feels good to be empowered.

written by Constantine Njeru \\ tags: , , , , , , , , , , , , , , , , ,

Jan 26

A marathon race is never complete without the fans. They encourage us to keep running or like my friend Dean says in his blog “They have a job to do. They must help their runner drag his or her sorry carcass across the finish line.”

They say it with their mouth better still with a hand made marathon poster. One of the most memorable poster I ever so was during my first marathon a dude wore a T-shirt with words “No money no honey” I think that was a clever way to motivate runners to go for the Jack pot!

Another funny marathon poster I have seen was a this one from a collection on deans blog!

To all Male Runners

To all Male Runners

And to all running sisters

funny marathon photos images

written by Constantine Njeru \\ tags: , , , , , , , , , , , , , , , , ,

Jun 17

After suffering a lower back pain while I was cheering my national soccer team, I surfed the running blog sphere for information on low back pain exercise

I stumbled upon these lower back stretching images from a Karate website

Low Back Pain Exercise

When I was a kid my Idol was Bruce Lee. I was awed by his speed….and his ability to knock the hell out of the bad guys.

You want a body flexibility like of Bruce Lee? Try the above but be careful, some of these stretches can lead to tear if overdone.

Complete Stretching Book: A New Exercise Program for Health and Vitality Complete Stretching Book: A New Exercise Program for Health and Vitality

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written by Constantine Njeru \\ tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , ,