Tuesday, July 27, 2010

Help with Hills

Most of our MOTR routes are pretty flat, but in traveling aruond the cities to meet you ladies, I've discovered a couple nice hills that some of you get to be challenged with every workout! Here are some tips to increase your motivation and power when you get to that bump. These apply to both runners and walkers.

1. Lean forward from your ankles. Press your hips forward towards the hill rather than bending at the waist, which is stressful on your low back.

2. Lift your knees. Bringing your knees a bit higher will increase your stride length and help maintain your posture.

3. Pump your arms harder. Imagine your upper body sharing the work load. This will help keep your stride rate up to speed.

4. Push off with your toes. This will help keep your weight in front of your body and keep you moving forward.

In Forest Lake we will be trying a hill workout mid-August. If you don't regularly get to do hills, why not seek one out on your own this week and try these tips? You'll be all the stronger for it.

Happy Hill Hunting!

Water Wisdom, part 2

Go Cold
Yes, the temperature really matters! Drinking cold water not only burns more calories as your body processes it, but can enhance your performance as well. Studies show exercisers choosing cold water can workout longer than those drinking warm. This is likely because cold drinks lower the body temperature, decreasing one's perceived exertion. A quick way to grab a cold drink heading out for your workout is to freeze half a bottle ahead of time and then grab it from the freezer and top it off.

Be Smart about Sports Drinks
Experts typically say that sports drinks for athletes are not necessary for workouts less than an hour. That doesn't mean they can't be of benefit for a different population when it comes to beginners who are having a tough time getting through the workout. It's all about the intensity. If you feel like you need a little extra energy boost, try a little sports drink right before and even after if you need help recovering. What I like to do is just put a little bit in some water. Try different dilutions to see what works for you, I am just fine with mostly water. Don't be concerned about a few extra carbs/calories...your abillity to have a better, more effective workout will pay off in the calorie department.

Caution: MOST sports drinks are junk! I am not a fan of Gatorade, Powerade, any of the main brands. Your body can do without the artificial colors, flavors, sweeteners, and processed sugars. Try an organic brand instead. I like Recharge by R.W. Knudsen, which comes in similar flavors as the main brands,and costs even less if you buy it in bulk on Amazon.

http://www.amazon.com/R-W-Knudsen-Recharge-32-Ounce-Bottles/dp/B001HTGAL6

I also love Y Muscle Water. That's the funny-shaped bottle people ask me about some times. :)

http://www.amazon.com/Muscle-Water-9-Ounce-Bottles-Pack/dp/B0011S6FW2/ref=sr_1_3?ie=UTF8&s=grocery&qid=1280272324&sr=1-3

Tuesday, July 6, 2010

Be Water-Wise

It often takes this intense heat for the importance of proper hydration to really hit home. I know after my run tonight it was quite evident I missed the mark today!

Proper intake throughout your day is just as important as the H2O you down right before and after your run. Hydration is important for your health, metabolism and energy level. The amount that most women need is approximately their weight divided by 2 (in ounces). Any caffeinated or alcoholic drinks increase this need due to their diuretic effect, and any exercise sessions increase your requirements by about 8 ounces per intense 15 minutes.

Non-alcoholic and non-caffeinated drinks are not the only thing that count towards this total. If your diet is high in fruits and vegetables you can reduce the liquid consumption, as fruits and veggies on average are 80% water.

Hydration is important for performance as well. Studies show dehydrated runners run significantly slower. Dehydration drops your blood volume, forcing your heart to beat faster, making it hard to keep up with the aerobic demands of running.

So what about right before you head out?

Drink 8-16 ounces 1-2 hours beforehand. If you didn't quite plan that well in advance, drink 4-8 ounces 15-30 minutes in advance.

Stay tuned for more hydration tips, including advice on water temperature and sports drinks.