Category Archives: Running

easy runs will get you back in shape

Easy Runs Will Get You Back In Shape

Have you ever taken a period of time off from running?easy runs will get you back in shape

Or maybe you didn’t mean to take time off, but when all was said and done you ran so infrequently you couldn’t keep up with your old pace.

Getting back into running shape is probably the most frustrating thing!

It is even worse than when you first started running.  At least back then you didn’t have expectations for yourself.  As a beginner, no one expects you to be fast.  Once you been a runner you have an expectation of what your “normal” pace should be.  After a month or 2 without our normal training routine that pace falters because our body can’t keep up with our legs.  We still want to run that fast, because that’s what we remember being normal, but the adaptations we developed have gone away.

We don’t deliver oxygen as efficiently as we did while we were in shape.  

Runners, however, are stubborn.  We will try to push ourselves to our normal pace and this will lead to one of 2 situations.

  1. We either run as hard as we think we should be able to and only run 1-2 miles rather than the planned 4-5.   OR
  2. We run and then stop to walk.  Run then stop to walk.

Neither one of these situations is going to get you back to the shape you were in.  Easy runs will get you back in shape!  Now don’t get me wrong, if you are looking to lose weight or just running to burn calories you will accomplish that goal.  If you are looking to regain your runner’s stride though YOU NEED TO RUN SLOW!

EMBRACE IT!  That’s what you’ve got to do.

Running slow is when your body begins to make adaptations.

  • We begin to expand our capillary beds so we can better deliver oxygen through our blood and remove CO2!
  • We increase our stroke volume so we can pump more blood with each heartbeat!  More stroke volume=lower heart rate at any given intensity!
  • We stimulate the production of more and larger mitochondria.  (The Bacteria that live in our muscles and produce more ATP!)
  • We train our slow twitch fibers to be more resistant to fatigue.

If you continue to try to push speed you won’t run long enough to stimulate these adaptations.  

Slow down your pace for a couple weeks.–Grind out the miles.

You’ll be running fast again soon!

15 min workout every runner should do

The 15 min Workout Every Runner Should Do

 

15 min workout every runner should do

Who has the best legs? How do you think they got them?

Hi Runners!

We all know we need to Strength Train.

Here is a 15 min workout every runner should do 2x a week!

Here’s how a Pyramid workout works:

You do one cycle through doing 10 reps of each exercise, unless otherwise specified.  After you complete a cycle you repeat the exercises 9x, then 8x, until you hit 1 rep of each exercise.  Time yourself!  Look for improvement!  But Always do the reps to the best of your ability working to keep you core tight!!!

 

Exercises:

The only Equipment you’ll need are

B00032QBIU

Mini Bands

Time yourself!  Post your time below!  It’s always fun to challenge yourself off the road!

 

 

 

run a marathon

2013 is the year you will run a marathon!

run a marathonNow before you start thinking to yourself, “I can’t run a marathon.”  Think about this:

Anyone can run a marathon.  Oprah Winfrey did it.  Senators, presidents, and movie stars do it all the time.  The hit reality show The Biggest Loser even culminated in a marathon for the contestants who have lost the most weight–as if to make the point that anyone, even the morbidly obese, can become an athlete with enough grit and determination…It’s been said that the marathon has become the ‘everyman’s Everest’.” –The Runner’s World Big Book of Marathon and Half-Marathon Training

If you aren’t currently a runner, you probably think you can’t run a marathon.  You are wrong.  I wouldn’t recommend running one today, but you can run one by the end of the year.

If you are a runner and you say you can’t run a marathon, you say this out of fear.

Anyone can run a marathon and if anyone can run a marathon, even the busiest person can run a half marathon.  Think about it.  The only thing stopping you is your mind.  So make up your mind that this will be your year!  You can do it!

What races are you running this year?

Comment below!  Maybe I’ll see you there!!

Need a training program?

I can help you come up with a customized training program that fits your life and work schedule.  Skype with me and we’ll make the best plan for you!

runner to take advantage of winter

4 Ways for a Runner to Take Advantage of Winter

runner to take advantage of winter

Runners for the most part are the toughest athletes there are.  As many a cross country runner has boasted, “Our Sport is your Sport’s Punishment!”

That being said, even the most hard core runners can lack motivation in the winter.  There aren’t as many races, and the races we do sign up for we don’t expect to pr at.  It’s rainy and cold.  There are less hours of daylight and running in the dark isn’t ideal.

Here are 4 ways runners can take advantage of winter to improve their running when spring comes.

1.  Get inside on the Treadmill and do speed work.  Most runners hate treadmills.  They are boring, monotonousness and for whatever reason 1 mile on a treadmill seems to take twice as long as running outside.  Treadmills, however, are awesome for working on speed work.  They don’t let you slow down!  Warm up for 5 min and then try a 10x .25miles, 6x .5 miles, or mile repeat workout.  Doing high intensity workouts will leave you burning more calories post workout and you’ll start to see your average MPH start to increase on your normal runs.

2.  Do Strength Exercises to Work on Running Stability.  If you aren’t feeling motivated to brave the elements, stay in your living room and do some stability exercises.  You might feel like you aren’t getting as good of a workout at the time, but remember building lean muscles helps you burn more calories throughout the day and the muscles you build will help keep you injury free once your mileage begins to creep up again!

Try these moves to keep yourself running all season long:

Do 3 sets of 10 each (except for runners hops do 3 sets of 30) and you have a great go to winter stability workout!

3.  Try a Hot Yoga Class.  Runners often avoid hot yoga classes, because they say they aren’t flexible enough.  Think about that, that’s like saying you can’t come to dinner because you are too hungry!!  The cold day you don’t feel like bundling up for your run, check out a class at your local hot yoga studio.  I bet you’ll be shocked to find how challenging it is.  Who knows, it may become part of your training routine!

4. Buy some new warm clothes!  Nike has some great new products out there such as the Vapor Windrunner that will help keep you warm and dry!  Lululemon also has some great shirts for runners.  I love them because they have thumb holes to keep your hands warmer!  Buy some new clothes and you’ll want to get outside in the elements to use them!

 

holiday 5k

Get Out There and Run 2 Holiday 5ks!

I am sure we all felt the first holiday bulge hit after Thanksgiving.  holiday 5ks

Hopefully, you got right back on track!

Hopefully you are eating clean, avoiding Suzy’s Peanut Butter Balls at the office, only having 1 cocktail at the holiday party that seems to be happening every night, and sticking to your workout routine!

I’m guessing for 25% of you, I am right–you are back on track.  For the rest of you…well let’s talk about what we can do!

Holiday season can be tough.  Not only do we have genetics working against us, but we also have our brainstem telling us we EARNED our holiday binge!  It is easy to fall into the route of justifying sweets, drinks, and goodies around the holidays.  It is the end of the year; we are tired, stressed, and that one cookie will release so much dopamine!!  It will make us feel better–for about 5 min.  Then you will hit the dopamine crash and need another cookie and then another and then a cocktail to wash it down and with just 3 cookies and a cocktail you have eaten 1300 calories almost an entire day’s worth of food.

As half of you are putting that cookie down as you read, I want you to know the holidays don’t have to be fitness doom and gloom!  You may not lose weight during the holidays, but if you exercise you can prevent weight gain and allow yourself some budge room to have 1-2 peanut butter balls.  The major problem is exercise around the holidays can also be a problem.  With so many holiday parties and end of year work deadlines our workout routines seem to go out the window.

So set a goal for yourself now!

 It is proven that people are more likely to workout if they are working towards a goal.

Sign up for a holiday 5k within the next week or two and then a New Years 5k!  Make it your goal to beat your time in your New Years Dash!  Most towns have both a jingle bell dash and a New Years run.  Get online and look for the nearest ones near you.  If you can find one, create unofficial holiday 5ks with 3-5 (the more the merrier!) friends.  It will help keep you all accountable and perhaps become a holiday tradition!

Remember, if you train hard you actually did earn a cookie!  But only one.  A 3.5 mile run burns approximately 350 calories (depending on your body weight).  Think about that the next time you see the cookie tray laying out at work!  We don’t have to deprive ourselves, but it is important to separate whether we actually earned a treat verses we wish we earned a treat!

kangarun

Kangarun

Runner’s World published an interesting article giving a review of a new app called Kangarun.

http://www.runnersworldonline.com.au/default.aspx?kangaruns=newsdisplay&id=3629

Runner’s World seems to think the app works pretty well.  Unfortunately, since I am not an iphone user I haven’t been able to test the app myself, but I would highly recommend anyone with an iphone try out this app!

Why would I have someone try out this app?  For one, it is only $.99.  We make so many silly purchases in life, why not one for $.99 that can help our running form?  Half the battle with teaching running form, is the inefficient runners don’t realize they are running inefficiently and the efficient runners keep trying to correct their stride, making them more inefficient then they started out.

Having an app to give you an overview of what you are doing is a perfect, inexpensive way to begin to increase your running efficiency!

kangarunThe app works by giving you feedback on vertical movement during your run.  If your running is inefficient (or if you are type A like most of the runners out there and want to work to improve the efficiency you already have) reread Good Running Form is a Easy as Listening to Your Own Body and How To Find Dorsiflexion.  Then during your next workout see if your efficiency graphs improve!  If they don’t improve the first time, focus on another cue.  Overtime if you watch the efficiency graphs and keep working to improve different aspects of your form, your running will increase greatly!  You will also learn which cues give you the most efficient run.  If your efficiency score greatly increases when you focus on landing on your mid foot, you are most likely a natural heel striker.  If this cue doesn’t improve your efficiency much, it may mean you already do that well, but you have to work on your forward tilt!

I don’t recommend working on form every day.  Obviously we all want to get faster and work to run longer.  Therefore, we can’t always focus on form.  Sometimes we need to focus on speed and use our natural form.  Over time you will begin to see the more efficeint running pattern becomes your natural form!  I recommend aiming to use your efficiency app to track progress twice a week:

  1. When you do your easy recovery runs.  (This is a good time to focus on form since you aren’t running hard or for a long time.)
  2. When you do speed work.  (Often when we work to run faster form goes out the window.  Don’t necessarily focus on running cues if it destroys your ability to hit your times, but do check the graph afterwards.  If you spend some time each run thinking about running form, the largest efficiency gains will come during your speedwork runs!)
Kangarun recommends using a treadmill when using the app to get the best results.  Often we naturally vary our speed as we run and a treadmill is a great way to maintain constant speed so the app can correctly calculate our vertical movement per mile.
Have you tried Kangarun? Let me know what you think!
runners

Calling All Runners

runners

Hi Runners!  I was rereading an article in the Nov 09 Running Times. I thought it was an appropriate story to get us all thinking about the upcoming training session.  Lorraine Moller writes,

“There’s s story told about Arthur Lydiard and his golden boys at the ’64 Olympics in Toyko.  Down at the training track, with their rivals looking on, they ran an impressive interval session of 20 quarters.  The next day one of these opponents, a talented interval-trained Canadian in his first Olympics, showed up at the track with his coach and proceeded to run the same session.  Lydiard’s boys cheered him on as he ran each interval faster than the last.  When it was all done a reporter asked Lydiard what he thought of the kid’s workout.  ‘I think it was the last nail in his coffin.’ Lydiard replied.

‘But your boys ran the same session yesterday.’

‘Yes, but my boys needed it.’

Perfectly peaked, Lydiard’s protégé, Peter Snell, won two gold medals.  His Teammate, John Davies, won a bronze.  The Canadian who has eclipsed the Kiwis’ training run with his own failed to advance to the finals in his event – as Lydiard has predicted.”

Training season is upon us.  Hopefully you have had a great off season running for fun, but giving your bodies the rest when it needed it.  If you haven’t been doing that, be smart with the next month or so!

Now is time to start thinking about what races you would like to do in 2013.  When will training start for you?  What did you learn from racing last year?  What will you do differently this year?  What mileage do you want to hit?  Do you want to take the distance up—5k to 10k—10k to a ½ marathon…who knows maybe this is your marathon year?….Whatever you decide to do this year, runners is up to you.  Remember throughout your journey to be mindful of your bodies.  Why is a workout being prescribed?  Given your body condition, will you benefit from it?  Remember a good running performance starts with a strong connection between your mind and body.  You cannot run well if you don’t listen to how your body is responding to your workouts.  Run hard, run smart, regen well, and fuel your body for the work you make it do!  Here’s to a good running season in 2013!

barefoot running

Pumped up Kicks: Is barefoot running for me?

No this blog isn’t about Foster the People, or songs that are good to run to.  (I will say though right now I am digging: Young Blood by The Naked and Famous, Sail by Awolnation, Somebody that I Used to Know by Gotye, and Frankenstein by Tokyo Police Club)  This blog is my opinion on barefoot running.

Today I got a new pair of pumped up kicks!  I’m super excited about them.  I spend the majority of my day on feet thus I have Shoes for Neuropathy, Jogging, Workingout and even for my Zumba classes.  Being the multi-tasker I am I feel I should be doing something positive for my body while I work. Wearing minimalist shoes while walking, working, cross training, and strength training is great for your body.  They make you recruit more muscles in your arches, calves, and glutes to support your bones structure.

barefoot running

My new Nike Frees! Thank you Norman!

So do I support Barefoot running you might ask?

That is a tricky question.  I do know it can be done right, I doubt the average person can do it right.  I don’t believe women can run long distance long term with a barefoot stride.  So what does that all mean?

I doubt the average person can do it right because of the patience required to completely rebuild from scratch.  No that doesn’t mean starting a training routine barefoot.  It means forcing yourself to decrease your mileage and speed slowly building up from less that a mile at a much slower pace very gradually over time.  I do know one runner who has done that.  (Props to you Adam Depue!)  Most runners, however, I don’t think have this patience.  If you want to prove me wrong, I will greatly credit your determination and patience!

Women on the other hand is another argument.  I do not know a runner who have done it.  They have all developed an injury at some point.  If there is someone out there who is female and has been running consistently injury free I would love to hear about it and chat with you.  I do not think this is a common case.

Born to run will argue about how our ancestors ran barefoot.  Obviously able to not only run, but also provide food by hunting and gathering in minimalist footware.  There are some holes I could punch in this argument (arguing life-expectancy for example), but I won’t.  I will give them props in saying their argument point to how sedentary we have become as a society.  If we were to go back to our ancestors example we would be stronger for it.  I do feel we could all be stronger by wearing “barefoot” shoes more often–why I got them for cross training and work!

What Born to Run won’t talk about is WHO those hunters and gathers were.  They weren’t women.  They were men.  Those were the tradition barbaric roles.  At a more scientific level, it also won’t talk about the Q angle.

barefoot running

Women’s hips are wider on average then mens.  This is so we can bare children, but it also puts our knees under greater pressure in sport (or hunting and gathering in prehistoric times.)  This is also why women are at greater risk for tearing their acl in sports like soccer.  Sharp cutting can tear the acl of woman who hasn’t built up her stability muscles much easier than her male counterpart athlete.  If a woman doesn’t have proper arch support she will be predispositioned to develop runners knee much quicker than a male would simply by her anatomy.

Long story short, barefoot runners beware.  I respect those of you who have had the patience to develop the musculature needed to support this.  I am weary of those I know aren’t strong enough to do it.  I will, however, proudly sport my barefoot shoes anytime I’m not running!

Check out good prices for Nike Frees!

patting your head and rubbing your belly

Patting your head and rubbing your belly

patting your head and rubbing your belly

Do you remember that grade school trick to pat your head and rub your belly?  It always starts by one kid come to school on Monday having learned it over the weekend.  By the end of recess every kid is walking back into class patting their head and rubbing their belly.  Tricks like this involve complex motor pathways.  It probably took you a couple tries (or maybe more for some of us….I’m not the most coordinated person, I’m just the most stubborn, refusing to give up til I get it!)  Once you got it, it became easy.  That is of course until flash forward 20 years from then your child comes home from school patting their head and rubbing their belly with a tummy wrap.   Then when you try to show them you could do it too, it didn’t come so easy again.

That is what training running form is all about.  With patting your head and rubbing your stomach you have 2 variables, circle motion vs. tap and left vs. right hand.  Running involves endless more body parts (arms, legs, head, core, butt, knees, ect, ect!), different types of terrain, different weather, and not to mention all the other countless variables (being sick, tired, hungry, too full, too heavy , too skinny, hot, cold, ect ect!)  How can you keep that coordination trick right without practicing it ALL THE TIME!

The cool thing about learning coordinated movements is that it helps our neural functioning.  Just like crossword puzzles have been shown to keep minds sharp; complex movements also build neural connections through out the brain and body.  These added neural connections make you sharper not only in your movements while running and otherwise, but also in those meetings later on during your day and challenging discussions with your teenagers who seem to have gotten so “smart” all of a sudden 😉

So don’t skip form day.  You don’t want to be that person who is actually just RUBBING their head and RUBBING their tummy.

endomorph ectomorph mesomorph

Endomorph, Ectomorph,or Mesomorph: How do you Stack Up?

endomorph ectomorph mesomorphWe all have an idea of how we want our body to look.  Unfortunately, the universe and our DNA usually tends to have other ideas.  That doesn’t mean that you can’t work towards your ideal frame.  However, in order to make gains towards your goal, you must first accept the type of body you have.  Are you an Endomorph, Ectomorph, or Mesomorph?

Endomorph

Endomorphs you are typically solid.  In prehistoric times you would have been the survivors because you tend to store fat well.  You typically have short limbs and strong muscles, especially in the legs.  

Traits of an Endomorph

  • Soft and Round Body
  • Strong Muscles
  • Shorter in stature
  • Gains Muscle and Fat Easily
  • “Stocky”
  • Has a hard time losing Fat
  • Strong Muscles aren’t very defined
Endomorphs you are the survivor   You gain muscle easy, but you also gain fat easy.  If there were to be a drought you would outlive us all!  The good news is you build muscle easily!   So if you are a runner, you can spend less time per week strength training, because you bouts will be more effective than the ectomorph’s.  If you are looking to build muscles, you are in luck because your body will respond really well to a strength training program.  Because you have a tendency to store fat you do need to keep Cardio in your routine!  A diet high in protein and lower in carbs will also help you achieve a more toned physique  if that’s what you are looking for.

Ectomorph

Ectomorphs, you are the build everyone hates!  You can eat whatever you want and still be lean.  You may have gotten picked on for being the shortie in high school, but by the time you hit college you had the last laugh!

Traits of a Ectomorph

  • Lean
  • Tall
  • Skinny
  • Long thin Muscles
  • Small joints
  • Prone to injury
  • Finds it hard to gain weight
  • Fast metabolism

Ectomorphs you are the envy of the Endomorphs!  You can eat whatever you want and not gain weight!  You tend to be naturally good runners, however, your inability to build muscle well makes it imperative to have a good strength regime.  Without a consistent routine, your joints are more prone to injury.

If you are a woman you probably love you build and feel extremely lucky.  If you’re a man you probably wish beyond hope you could put on some muscle and believe me you can!  You need to strength train methodically.  Eat Protein as soon as possible post workout.  Avoid endurance cardio if you goal is to gain weight.  Shorter intense bouts are the best for you if your family has a history of heart disease and you are worried about cardiovascular health.

Mesomorph

Mesomorphs you are described as the classic athletic build.  You tend to be the natural athlete on team sports and also do well bodybuilding.

Traits of a Mesomorph

  • Athletic
  • Muscular
  • Strong
  • Hard Body
  • Can Gain Fat if they don’t watch their diet

Losing Weight with Surgery

When you get weight loss surgery, your surgeon makes changes to your stomach or small intestine, or both for this using the best professionals from a plastic surgery in johnson city tn that specialize in this. Here are the four methods surgeons typically use:

Gastric Bypass: Your doctor may call this “Roux-en-Y” gastric bypass, or RYGB. The surgeon leaves only a very small part of the stomach (called the pouch). That pouch can’t hold a lot of food, so you eat less. The food you eat bypasses the rest of the stomach, going straight from the pouch to your small intestine. Find more info at ศัลยกรรมเกาหลี

Adjustable Gastric Band: The surgeon puts a small band around the top of your stomach. The band has a small balloon inside it that controls how tight or loose the band is. The band limits how much food can go into your stomach. This surgery is done using a laparoscope.

Gastric Sleeve: This surgery removes most of the stomach and leaves only a narrow section of the upper part of the stomach, called a gastric sleeve. The surgery may also curb the hunger hormone ghrelin, so you eat less.

Duodenal Switch: This is complicated surgery that removes most of the stomach and uses a gastric sleeve to bypass most of your small intestine. It limits how much you can eat.

Mesomorphs seem to have it all.  You are the naturally athlete.  You gain muscle easily and if you moderately watch your , you don’t gain much fat.  If you have a classic mesomorph body but have started to gain fat, cutting back on your carbs and throwing some extra cardio into the mix will have quick effects, and the use of supplements can also help with the performance of the body, you can hop over to this website to find the best supplements for this.   Because sports come naturally to you and you are less prone to injury you have a tendency to push really hard in your youth and destroy your body more than the endomorphs and ectomorphs.  Yoga is a good option for you to keep you tight body loose and limber.
Genetics play a large role in our body type, but they are not everything.  Understanding your genes or genotype, is the first step to changing your phenotype, your outward appearance.  So learn about your body, accept it, and then get back to working on your goal efficiently!