"For where your treasure is, there your heart will be also." This well-known verse from the Bible (Matthew 6:21) challenges us to be wise about how we direct the resources given to us: our time, and our money.
I believe this concept has significant bearing on how we prioritize our resources as moms, and deserves great consideration when it comes to our fitness plans.
Good intentions simply do not put forth the commitment level that a financial investment has the potential to. This is one of the primary reasons that women who hire personal trainers are found to be profoundly more successful in their efforts than those who work out solo. But let's face it, personal training just isn't in everyone's budget! Group exercise programs can produce a similar level of accountability and success.
The investment you make can be a good predictor of your adherence to the program. As a fitness instructor I have experienced this firsthand; I have taught free classes before on Saturday mornings. And guess what - no one came!
When it comes right down to it, and you wake up on a Saturday morning just not in the mood to roll out of bed any earlier than you need to, it is often the fact that you already paid for the class that will get you there.
Not only is money a motivator, but it is often an indication of how we are prioritizing our resources. Yet resources can be hard to come by these days! Moms On The Run wants to help each and every mom move beyond good intentions and provides the structure and accountability to do so with affordable group pricing. MOTR also provides an opportunity for Fitness, Fun & Friendship, so being active becomes something moms get benefits from beyond the workout!
That said, we never want finances to be a preventative factor for our program. We encourage those who need financial aid to contact us regarding our scholarship program. We also accept donations to our scholarship fund from business sponsors as a way we can all work together to encourage healthy moms.
Showing posts with label workout tips. Show all posts
Showing posts with label workout tips. Show all posts
Wednesday, March 28, 2012
Wednesday, March 21, 2012
Invest in YOU, for the benefit of THEM
I was looking at signing up my daughter for dance classes this summer and noticed the adult classes cost only HALF as much as the classes for kids. This isn't a typo. It's a business owner's acknowledgement that moms just aren't willing to spend those prices on themselves.
As moms, we often really struggle with being willing to invest anything in to our own fitness regime. We pay crazy amounts of money and devote large quantities of time toward our kids' sports, leaving nothing left for ourselves. Our "unselfish" intentions aren't turning out so well though.
Are our kids learning to prioritize fitness? Are we getting the exercise we need to stay healthy and manage our stress well? Do we have our "own cups full" enough to spill out positive things to those we love most? I know I personally am much better-liked by my family after I've gotten my workout in!
Moms love to say they put their families first… but forget that they are part of the family! Feel better. Do better. Your kids are watching you and the example you are setting for a lifestyle of health and fitness.
As moms, we often really struggle with being willing to invest anything in to our own fitness regime. We pay crazy amounts of money and devote large quantities of time toward our kids' sports, leaving nothing left for ourselves. Our "unselfish" intentions aren't turning out so well though.
Are our kids learning to prioritize fitness? Are we getting the exercise we need to stay healthy and manage our stress well? Do we have our "own cups full" enough to spill out positive things to those we love most? I know I personally am much better-liked by my family after I've gotten my workout in!
Moms love to say they put their families first… but forget that they are part of the family! Feel better. Do better. Your kids are watching you and the example you are setting for a lifestyle of health and fitness.
Tuesday, March 13, 2012
Be The Tortoise: Slow and Steady Wins!
This is post 2 in a 3 part series by Anne Kelly, President of Junonia ~ Activewear for Plus Size Women.
You’ve decided to improve your fitness, you’ve signed up for the class. CONGRATULATIONS. But now you are feeling really anxious. “What if I can’t keep up?” The answer - it is okay to work up to fitness goals at a slow pace! Slow and steady wins the race. Here are some things to remember:
Step One: EVERYONE has been just where you are. Really? All those fit and skinny women know what it’s like to be the slowest one in gym class? Well, maybe not the slowest, but they all know what it is like to be de-conditioned, coming off an injury or illness, or starting a new activity. You are not alone. In my experience (as often the slowest person in a class) the rest of the class will be on your side, supportive and sympathetic. (I always feel I am providing a special service by being the slowest person in the class.)
Step Two: DO NOT HURT YOURSELF. Be kind to your mind and body. I’m heavier and my knees twinge occasionally. So I never do the full jumping things—I always modify, and guess what, my knees are fine! But I can do the full abdominal exercises, arms exercises, and I can still get my heart rate as high as I want without jumping. Does anyone else care? Of course not.
Step Three: BE A TORTOISE not a hare. Slow and steady will definitely win. In fact, even high level athletes use the 10% rule: Increase your distance OR intensity NO MORE than 10% over the last workout. Never do both at once. So let’s say you are nicely doing 10 burpees. Next time you should do 11, not more. The time after that 12, etc. within two weeks you’ll probably be doing about 20—and that’s a lot of burpees! Or you are easily walking 2 blocks. The next day you do 2 blocks and 2 houses. The day after 2 blocks and 4 houses, etc. Within two weeks you are doing a quarter mile, and it will feel easy. Remember, there is no hurry. Those tortoises are really smart.
Step Four: CELEBRATE your success! You deserve it. This is the most important step, to congratulate yourself for making your life better. It’s the nicest thing you can do for the world.
Sunday, March 11, 2012
Getting Comfortable in a Workout Routine as a Plus-size Woman
This is the first post in a 3 part series by Anne Kelly, President of Junonia Activewear.
Are you are larger woman? I am, so I know what it feels like to the biggest person in a beginning running group, or a boot camp class. Here’s some advice to help make you comfortable and to make your experience really fun.
1. Bring someone about at your level, whatever their size may be. That way when you decide to run/walk, fast walk, or just walk as you get started, you will enjoy it, and not feel isolated.
2. You will get there! When you are carrying more mass, it will take you a little longer to build the muscle you need to carry you the distance, but you’ll be surprised how fast that will happen. Be patient so you don’t get injured. Follow the 10% rule: increase intensity OR distance by NO MORE than 10% each workout. Celebrate every small success. Don’t get overwhelmed by the big goal, step by step is how you will get there.
3. Understand heat. When you are larger, the fat you carry is nature’s insulation. So when you work out you will heat up faster than your skinny friends, especially at the beginning when your body is getting use to exercise. Pay attention! Do not get over-heated. Slow down. It is OK. Drink water. Wear a hat. Wear light wicking layers close to your skin so you can strip down as you heat up. Junonia has some great options!
4. Sweat is your friend. If you haven’t exercised in a long time, it may take a few weeks for your body to learn to sweat again. Until then be especially careful about over-heating!
5. Talk, laugh, get to know your exercise “neighbors,” invite them out to tea after. Don’t discriminate against them just because they are small! Embrace new friendships.
www.Junonia.com ~ specialists in plus size active and casual clothing.
Are you are larger woman? I am, so I know what it feels like to the biggest person in a beginning running group, or a boot camp class. Here’s some advice to help make you comfortable and to make your experience really fun.
1. Bring someone about at your level, whatever their size may be. That way when you decide to run/walk, fast walk, or just walk as you get started, you will enjoy it, and not feel isolated.
2. You will get there! When you are carrying more mass, it will take you a little longer to build the muscle you need to carry you the distance, but you’ll be surprised how fast that will happen. Be patient so you don’t get injured. Follow the 10% rule: increase intensity OR distance by NO MORE than 10% each workout. Celebrate every small success. Don’t get overwhelmed by the big goal, step by step is how you will get there.
3. Understand heat. When you are larger, the fat you carry is nature’s insulation. So when you work out you will heat up faster than your skinny friends, especially at the beginning when your body is getting use to exercise. Pay attention! Do not get over-heated. Slow down. It is OK. Drink water. Wear a hat. Wear light wicking layers close to your skin so you can strip down as you heat up. Junonia has some great options!
4. Sweat is your friend. If you haven’t exercised in a long time, it may take a few weeks for your body to learn to sweat again. Until then be especially careful about over-heating!
5. Talk, laugh, get to know your exercise “neighbors,” invite them out to tea after. Don’t discriminate against them just because they are small! Embrace new friendships.
www.Junonia.com ~ specialists in plus size active and casual clothing.
Thursday, December 29, 2011
Get SMARTER in 2012
What if we were to loosen our grip on the word "Resolution" this year in favor of a new concept that actually stands to get us results? Introducing: SMARTER goals.
Yes these goals are intelligent - they include the plan in place to accomplish the desired outcome. What are SMARTER goals?
Specific
Measurable
Attainable
Realistic
Trackable/Time-Sensitive
Evaluate
Reevaluate
It's the difference between saying "I'm going to lose 15 pounds by summer" and saying:
"I'm going to lose 1/2 a pound a week by cutting out sweets at night and adding 2 3-mile runs to my routine each week between now and June 1st."
And the difference one month from now in saying "Only one pound! This isn't worth it! Where's the ice cream?!" and saying, "4 weeks and I'm down one pound instead of two. Do I need to start tracking what I'm eating to make sure I'm burning more calories than I'm consuming each week?"
Grab a friend this week and discuss your SMARTER goals. Evaluate together. Reevaluate together. And don't forget to pick out for yourselves some rewards!
Yes these goals are intelligent - they include the plan in place to accomplish the desired outcome. What are SMARTER goals?
Specific
Measurable
Attainable
Realistic
Trackable/Time-Sensitive
Evaluate
Reevaluate
It's the difference between saying "I'm going to lose 15 pounds by summer" and saying:
"I'm going to lose 1/2 a pound a week by cutting out sweets at night and adding 2 3-mile runs to my routine each week between now and June 1st."
And the difference one month from now in saying "Only one pound! This isn't worth it! Where's the ice cream?!" and saying, "4 weeks and I'm down one pound instead of two. Do I need to start tracking what I'm eating to make sure I'm burning more calories than I'm consuming each week?"
Grab a friend this week and discuss your SMARTER goals. Evaluate together. Reevaluate together. And don't forget to pick out for yourselves some rewards!
Tuesday, August 23, 2011
Top Ten Tips for Race Day
1. Don’t sleep in. Allow plenty of time for a small meal in advance of the race (see “nutrition before and after” blog) and for your extra bathroom visits you may have due to extra hydration or nerves. Certainly allow for extra time for the LINES that may exist for the toilets right before the race.
2. Review your mental game. See the “Winning the Mental Games” blog for ideas on getting through the mental challenges of running. Visualize yourself staying strong to the end and having a successful race. How much of your strength and endurance is in your mind?
3. Double knot your shoes for convenience and safety. You won’t want to stop during the race when the laces come undone.
4. Get in a proper warm-up first. Beginning runners can just walk for a warm-up and then ease into the run at race time. Intermediates with a time goal who are going to start right out at that race pace need to be jogging a little a few minutes before you line up. Getting the muscles warmed up will also give you a chance to stretch before the race while you’re in line to go.
5. Line up with those who you believe are about at your level at the start. Don’t line up in the first half unless you really expect to be in the first half of the finishers. Allow plenty of space for the elite athletes to have their top spots, for courtesy and for safety. Many races will have pace markers to help you line up, but when this doesn’t exist you can ask those around you their mile pace to get an idea of where you should be.
6. Don’t start out too fast. This can be a challenge as you get caught up in the excitement of the starting line push. Know your pace and if you are questioning if you can go harder tell yourself that you can always speed up after you hear the first split. (Many races will provide your time at the mile marker.)
7. Three Quick Steps! 1 2 3! This is my favorite racing tip from my cross-country days. Anytime you are coming off the top of a hill or have just rounded a corner it’s really easy to allow your pace to slip instead of picking back up to the pace you were at just seconds before. Anytime you have slowed, try telling yourself to just take 3 quick steps and see if you don’t naturally fall into that new pace. We would count “1 2 3” in our heads or chant a key word out loud such as “pow pow pow” as we cheered each other on.
8. Bring your support team! You will love to see a familiar face cheering along the route. When you are finished, stay along the course to cheer your fellow MOTR.
9. Have fun! Relax into your stride and breathe evenly.
10. Record your results online! You can note the distance, time, weather, and even rate the workout and include notes about it in your personal account on the MOTR website or using the new Android or iPhone apps.
2. Review your mental game. See the “Winning the Mental Games” blog for ideas on getting through the mental challenges of running. Visualize yourself staying strong to the end and having a successful race. How much of your strength and endurance is in your mind?
3. Double knot your shoes for convenience and safety. You won’t want to stop during the race when the laces come undone.
4. Get in a proper warm-up first. Beginning runners can just walk for a warm-up and then ease into the run at race time. Intermediates with a time goal who are going to start right out at that race pace need to be jogging a little a few minutes before you line up. Getting the muscles warmed up will also give you a chance to stretch before the race while you’re in line to go.
5. Line up with those who you believe are about at your level at the start. Don’t line up in the first half unless you really expect to be in the first half of the finishers. Allow plenty of space for the elite athletes to have their top spots, for courtesy and for safety. Many races will have pace markers to help you line up, but when this doesn’t exist you can ask those around you their mile pace to get an idea of where you should be.
6. Don’t start out too fast. This can be a challenge as you get caught up in the excitement of the starting line push. Know your pace and if you are questioning if you can go harder tell yourself that you can always speed up after you hear the first split. (Many races will provide your time at the mile marker.)
7. Three Quick Steps! 1 2 3! This is my favorite racing tip from my cross-country days. Anytime you are coming off the top of a hill or have just rounded a corner it’s really easy to allow your pace to slip instead of picking back up to the pace you were at just seconds before. Anytime you have slowed, try telling yourself to just take 3 quick steps and see if you don’t naturally fall into that new pace. We would count “1 2 3” in our heads or chant a key word out loud such as “pow pow pow” as we cheered each other on.
8. Bring your support team! You will love to see a familiar face cheering along the route. When you are finished, stay along the course to cheer your fellow MOTR.
9. Have fun! Relax into your stride and breathe evenly.
10. Record your results online! You can note the distance, time, weather, and even rate the workout and include notes about it in your personal account on the MOTR website or using the new Android or iPhone apps.
Warming and Cooling
I’ll be the first to admit I haven’t always been faithful to a proper warm-up and cool down. I think this becomes more challenging to stick with as an experienced runner who doesn’t feel a “need” to walk, and also as a busy mom who is trying to get the workout checked off her list. But let’s take a little closer at why we want to give these workout components the time they deserve and how to do them effectively.
The warm-up eases the whole body into the workout – your heart, lungs, joints and heart. It gets the blood flowing properly to increase oxygen delivery to the muscles and minimizes the stress on your heart when you start to run. So not only are you easing the joints into the workout to prevent injuries, but you are increasing the effectiveness of the workout as well! Oxygen in the muscles = better results. Your flexibility, elasticity and range of motion will all be increased.
A proper warm-up for running regardless of your fitness level is to begin with a walk, picking up pace as you get closer to the run. 5+ minutes is sufficient but I’ll give the green light at 2-3 minutes of walking for more experienced runners.
The cool-down keeps blood properly circulating as your body slows. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. If you stop running suddenly with no cool down your blood will "pool" in your muscles and veins, causing swelling, pain or dizziness.
Brisk walking is appropriate after a run. Whatever you do, don’t stop moving! The finish line should mean it’s okay to slow down now… but not okay to stop. After the cardiovascular cool-down go right into stretching or your strength exercises (and then immediate stretching) – I recommend at least stretching the hamstrings good before going into strength. You want to take full advantage of the increased flexibility of those warmed-up muscles.
The warm-up eases the whole body into the workout – your heart, lungs, joints and heart. It gets the blood flowing properly to increase oxygen delivery to the muscles and minimizes the stress on your heart when you start to run. So not only are you easing the joints into the workout to prevent injuries, but you are increasing the effectiveness of the workout as well! Oxygen in the muscles = better results. Your flexibility, elasticity and range of motion will all be increased.
A proper warm-up for running regardless of your fitness level is to begin with a walk, picking up pace as you get closer to the run. 5+ minutes is sufficient but I’ll give the green light at 2-3 minutes of walking for more experienced runners.
The cool-down keeps blood properly circulating as your body slows. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. If you stop running suddenly with no cool down your blood will "pool" in your muscles and veins, causing swelling, pain or dizziness.
Brisk walking is appropriate after a run. Whatever you do, don’t stop moving! The finish line should mean it’s okay to slow down now… but not okay to stop. After the cardiovascular cool-down go right into stretching or your strength exercises (and then immediate stretching) – I recommend at least stretching the hamstrings good before going into strength. You want to take full advantage of the increased flexibility of those warmed-up muscles.
Friday, August 12, 2011
Barefoot Running
This isn't an easy blog to write since I can't pretend to be an expert on something I've never tried! Yet it's a hot topic in the running community so I will provide a couple of resources that give an outside perspective. Here are the pros and cons according to about.com and a shoe expert.
http://sportsmedicine.about.com/od/runningworkouts/a/Barefoot-Running.htm
http://www.cobblerbills.com/2011/08/01/barefoot-running-minimalist-shoes-pros-cons/
Personally I would like to try it; I'm curious! Yet I'm not quite ready to trade in my trusty shoes and "fix what isn't broken" for me. I do have friends that swear by their newfound love of barefoot. Most of these choose the vibram 5 fingers vs. actually going barefoot.
Shoes or no shoes, happy running feet these last few weeks as we prepare for the big day!
http://sportsmedicine.about.com/od/runningworkouts/a/Barefoot-Running.htm
http://www.cobblerbills.com/2011/08/01/barefoot-running-minimalist-shoes-pros-cons/
Personally I would like to try it; I'm curious! Yet I'm not quite ready to trade in my trusty shoes and "fix what isn't broken" for me. I do have friends that swear by their newfound love of barefoot. Most of these choose the vibram 5 fingers vs. actually going barefoot.
Shoes or no shoes, happy running feet these last few weeks as we prepare for the big day!
Tuesday, August 2, 2011
Metabolism Magic
Why do 95% of dieters gain back the weight they lose, often ending up with more weight than they started with?
I believe this is primarily a result of failure to protect the metabolism during weight loss. When I work with women one-on-one who are tired of the weight cycling, my first priority is to help them build a better metabolic rate. This is not the fastest way to weight loss. In fact, it can slow down weight loss at times in favor of fat loss (preserving muscle). But fast weight loss is quickly regained because of the plummeting metabolic rate it causes. Here are just a few basic hints at turning your body into a more efficient fat-burning machine.
1. Lift weights (boot camp!).
This is the only way to avoid muscle loss while you lose weight; cardio is not enough. For every pound of muscle on your body you burn 30-50 calories a day. A pound of fat will get you 2. You will preserve as much muscle as you can during your weight loss by incorporating strength training into your workout 2-3 times a week. When you do lose the weight, the result will be a healthy body composition and a lean, tone physique instead of the infamous "skinny fat." As a trainer I have measured women of 125 pounds at 40% body fat. There is nothing healthy about this and I guarantee that woman does not feel attractive underneath her size 6 jeans.
2. Do not eat less.
Of course there may be situations where overeating is occurring and calorie reduction is needed. But often with women we see a trend of chronic low calorie dieting with plateaued weight loss well before a healthy goal is met. In general, when we reduce caloric consumption we decrease the metabolic rate, and when we increase caloric expenditure through exercise, we increase it. Weight loss is NOT as simple as "calories in, calories out." Focus on making healthier food choices instead of eating less. Consume nutrients your body will know how to use to repair cells and burn fat. Avoid sugar and all refined carbohydrates except for quick energy to prepare for or recover from a hard workout.
3. Exercise more.
This may be old wisdom, but there is a misunderstanding of the role of exercise in weight loss. Again, it's not just calories in, calories out. Avoiding a cookie for dessert is not "equal to" running 2 miles. Exercise increses oxygen in the body and creates a favorable environment for fat-burning all day long. Your metabolic rate will be higher for several hours following an exercise session.
4. Use intervals.
See previous blog :). You will have much better results in terms of fat-burning and fitness level with 30 minutes of intense intervals than a 6 mile steady pace run.
5. Eat often, and eat balanced.
Fuel your metabolic furnace by not going more than 2-3 hours without food. Choose balanced selections - protein and/or fats with your carbohydrates every time to reduce the insulin response. Insulin is not your friend when it comes to fat-burning.
6. Sleep!
More and more studies lately are looking at the effect of sleep deprivation on our waist lines and the results aren't pretty. Getting less than 7-8 hours a night appears to lower your metabolism and also increase caloric consumption.
7. Drink water.
Studies have shown that improving hydration levels increases metabolism. Water is the medium in which all metabolic reactions take place and "survival mode" is not a good place to be when you want your body to do the extra work of burning fat. Bonus tip: drink it cold! Just the work of your stomach heating it during digestion will cause a spike in your metabolic rate.
I believe this is primarily a result of failure to protect the metabolism during weight loss. When I work with women one-on-one who are tired of the weight cycling, my first priority is to help them build a better metabolic rate. This is not the fastest way to weight loss. In fact, it can slow down weight loss at times in favor of fat loss (preserving muscle). But fast weight loss is quickly regained because of the plummeting metabolic rate it causes. Here are just a few basic hints at turning your body into a more efficient fat-burning machine.
1. Lift weights (boot camp!).
This is the only way to avoid muscle loss while you lose weight; cardio is not enough. For every pound of muscle on your body you burn 30-50 calories a day. A pound of fat will get you 2. You will preserve as much muscle as you can during your weight loss by incorporating strength training into your workout 2-3 times a week. When you do lose the weight, the result will be a healthy body composition and a lean, tone physique instead of the infamous "skinny fat." As a trainer I have measured women of 125 pounds at 40% body fat. There is nothing healthy about this and I guarantee that woman does not feel attractive underneath her size 6 jeans.
2. Do not eat less.
Of course there may be situations where overeating is occurring and calorie reduction is needed. But often with women we see a trend of chronic low calorie dieting with plateaued weight loss well before a healthy goal is met. In general, when we reduce caloric consumption we decrease the metabolic rate, and when we increase caloric expenditure through exercise, we increase it. Weight loss is NOT as simple as "calories in, calories out." Focus on making healthier food choices instead of eating less. Consume nutrients your body will know how to use to repair cells and burn fat. Avoid sugar and all refined carbohydrates except for quick energy to prepare for or recover from a hard workout.
3. Exercise more.
This may be old wisdom, but there is a misunderstanding of the role of exercise in weight loss. Again, it's not just calories in, calories out. Avoiding a cookie for dessert is not "equal to" running 2 miles. Exercise increses oxygen in the body and creates a favorable environment for fat-burning all day long. Your metabolic rate will be higher for several hours following an exercise session.
4. Use intervals.
See previous blog :). You will have much better results in terms of fat-burning and fitness level with 30 minutes of intense intervals than a 6 mile steady pace run.
5. Eat often, and eat balanced.
Fuel your metabolic furnace by not going more than 2-3 hours without food. Choose balanced selections - protein and/or fats with your carbohydrates every time to reduce the insulin response. Insulin is not your friend when it comes to fat-burning.
6. Sleep!
More and more studies lately are looking at the effect of sleep deprivation on our waist lines and the results aren't pretty. Getting less than 7-8 hours a night appears to lower your metabolism and also increase caloric consumption.
7. Drink water.
Studies have shown that improving hydration levels increases metabolism. Water is the medium in which all metabolic reactions take place and "survival mode" is not a good place to be when you want your body to do the extra work of burning fat. Bonus tip: drink it cold! Just the work of your stomach heating it during digestion will cause a spike in your metabolic rate.
Why Intervals
Sure, intervals are a great way to ease into a more difficult exercise program or learn to run. But the reason we prioritize interval training in MOTR is so much more than that! Below is an article I wrote for a local paper last year on the many benefits of intervals.
Interval Training: a faster way to burn fat
What’s all this buzz about interval training? Is it really the best way to lose weight? There is an impressive amount of research out there now that says YES! Study after study shows that cardio workouts with speed intervals are much more effective at burning fat than workouts done at a steady pace. One recent study in the Journal of Applied Physiology found an interval workout regime to burn 36% more fat than steady state cardio work in the same amount of time, and other studies have produced even higher numbers – some showing up to 9 times the amount of fat loss.
So what exactly is interval training? Mayoclinic.com defines it as simply alternating bursts of intense activity with intervals of lighter activity. Interval training is versatile because it can be incorporated as part of any exercise routine and can be accomplished through any method of movement.
The fat-burning magic of interval training is largely due to EPOC or “Excess Post-exercise Oxygen Consumption” from a high-intensity workout. The body uses a lot more oxygen after a tough workout than it usually does at rest. The intensity of these workouts causes the energy stores in your muscles to become depleted, which causes the body to turn to stored fat for energy, and the extra oxygen available creates a favorable environment for fat-burning in the hours that follow your workout session. To put this in layman’s terms, your metabolic rate will be higher throughout the day – burning more fat even 36 hours after the workout.
The benefits of interval training go beyond fat-burning. Evidence is turning up that shows it improves cardiovascular health, decreases the risk of type 2 diabetes, improves sports performance and increases exercise adherence since it is perceived as being less boring.
An easy way to get started with an interval program is to try a 1:3 work recovery ratio. After a 5 minute walking warm-up, walk or jog at an intense pace that feels close to your maximum ability for one minute. Follow this with a three minute recovery, walking or jogging at a pace you can maintain. After 3-5 cycles finish with a 5 minute walking cool-down. Due to the intense nature of interval training it is advisable to consult with your physician before beginning this type of a program.
Interval Training: a faster way to burn fat
What’s all this buzz about interval training? Is it really the best way to lose weight? There is an impressive amount of research out there now that says YES! Study after study shows that cardio workouts with speed intervals are much more effective at burning fat than workouts done at a steady pace. One recent study in the Journal of Applied Physiology found an interval workout regime to burn 36% more fat than steady state cardio work in the same amount of time, and other studies have produced even higher numbers – some showing up to 9 times the amount of fat loss.
So what exactly is interval training? Mayoclinic.com defines it as simply alternating bursts of intense activity with intervals of lighter activity. Interval training is versatile because it can be incorporated as part of any exercise routine and can be accomplished through any method of movement.
The fat-burning magic of interval training is largely due to EPOC or “Excess Post-exercise Oxygen Consumption” from a high-intensity workout. The body uses a lot more oxygen after a tough workout than it usually does at rest. The intensity of these workouts causes the energy stores in your muscles to become depleted, which causes the body to turn to stored fat for energy, and the extra oxygen available creates a favorable environment for fat-burning in the hours that follow your workout session. To put this in layman’s terms, your metabolic rate will be higher throughout the day – burning more fat even 36 hours after the workout.
The benefits of interval training go beyond fat-burning. Evidence is turning up that shows it improves cardiovascular health, decreases the risk of type 2 diabetes, improves sports performance and increases exercise adherence since it is perceived as being less boring.
An easy way to get started with an interval program is to try a 1:3 work recovery ratio. After a 5 minute walking warm-up, walk or jog at an intense pace that feels close to your maximum ability for one minute. Follow this with a three minute recovery, walking or jogging at a pace you can maintain. After 3-5 cycles finish with a 5 minute walking cool-down. Due to the intense nature of interval training it is advisable to consult with your physician before beginning this type of a program.
Wednesday, July 20, 2011
Nutrition Before & After Runs
What are the perfect foods to eat before and after a run?
Below are some general guidelines that may or may not be right for you. Some people do better with more or less carbohydrates in general; or with their pre-race meal earlier or later… do some experimenting with your workouts that don’t matter as much, so you can learn more about your body and be prepared to do what’s best for you come race day.
Before
A good carbohydrate meal ideally 2 hours in advance of the event is important for providing the energy you need to get through your race feeling good. This means no sleeping in race morning! Most people do okay good having finished the food by an hour in advance however you will still be digesting it during your run. Personally I like to finish eating about a half hour before, and this doesn’t bother my stomach as it may most people. Some examples of good pre-race foods are bananas (my favorite!), oatmeal, and whole grain bread with honey. For fluids, 8 oz of water 1-2 hours before the race, and another 8 oz in the 60-30 minutes before, are suggested amounts assuming you can make time for a pre-race potty break. Most of your hydration should be done in the days before – so stay hydrated at all times!
After
Once again you need adequate carbohydrate consumption afterwards to replace the energy you used up in the run. Sure it was nice to burn those calories, but if you don’t replace your glycogen stores shortly after your event, your workouts will suffer in the following week. Get the calories in right away in the first half hour after. Protein is important as well. Before the event you didn’t want or need them – they’re just harder to digest and may interfere with your performance. Afterwards, you need moderate protein to help start repairing those hard-working muscle cells. Here’s my plug for Olympia Granola bars – and not just because they are our sponsor! They really are the perfectly balanced post-race recovery food, with plenty of carbs and 9-10 g of protein per bar. Tasty too. Some other options are bread with peanut butter, fruit and nuts, or a protein shake with half a serving of protein powder. For fluid replacement consider a natural sports drink or coconut water immediately following the run.
Race Considerations
For a distance of 10k or longer, consider a carbo-loading regimen in the week before the race. This could be as simple as eating more complex carbohydrates in the 2 days before the event to store up energy, to a more advanced plan of depriving the muscles of carbs by eating extra protein at the beginning of the week such that your body more easily wants to soak up those carbs when they are available before the race. If you try the low-carb plan at the beginning of the week, be sure to increase your water intake as your body will lose water more easily. We will cover carbo-loading at depth more in the future - when we have more MOTR ready for their first marathon!
To sum up -
Carbs before, carbs and protein after (moderate fat consumption after is fine as well), and experiment with your workouts so that you know how your body will react for races.
Below are some general guidelines that may or may not be right for you. Some people do better with more or less carbohydrates in general; or with their pre-race meal earlier or later… do some experimenting with your workouts that don’t matter as much, so you can learn more about your body and be prepared to do what’s best for you come race day.
Before
A good carbohydrate meal ideally 2 hours in advance of the event is important for providing the energy you need to get through your race feeling good. This means no sleeping in race morning! Most people do okay good having finished the food by an hour in advance however you will still be digesting it during your run. Personally I like to finish eating about a half hour before, and this doesn’t bother my stomach as it may most people. Some examples of good pre-race foods are bananas (my favorite!), oatmeal, and whole grain bread with honey. For fluids, 8 oz of water 1-2 hours before the race, and another 8 oz in the 60-30 minutes before, are suggested amounts assuming you can make time for a pre-race potty break. Most of your hydration should be done in the days before – so stay hydrated at all times!
After
Once again you need adequate carbohydrate consumption afterwards to replace the energy you used up in the run. Sure it was nice to burn those calories, but if you don’t replace your glycogen stores shortly after your event, your workouts will suffer in the following week. Get the calories in right away in the first half hour after. Protein is important as well. Before the event you didn’t want or need them – they’re just harder to digest and may interfere with your performance. Afterwards, you need moderate protein to help start repairing those hard-working muscle cells. Here’s my plug for Olympia Granola bars – and not just because they are our sponsor! They really are the perfectly balanced post-race recovery food, with plenty of carbs and 9-10 g of protein per bar. Tasty too. Some other options are bread with peanut butter, fruit and nuts, or a protein shake with half a serving of protein powder. For fluid replacement consider a natural sports drink or coconut water immediately following the run.
Race Considerations
For a distance of 10k or longer, consider a carbo-loading regimen in the week before the race. This could be as simple as eating more complex carbohydrates in the 2 days before the event to store up energy, to a more advanced plan of depriving the muscles of carbs by eating extra protein at the beginning of the week such that your body more easily wants to soak up those carbs when they are available before the race. If you try the low-carb plan at the beginning of the week, be sure to increase your water intake as your body will lose water more easily. We will cover carbo-loading at depth more in the future - when we have more MOTR ready for their first marathon!
To sum up -
Carbs before, carbs and protein after (moderate fat consumption after is fine as well), and experiment with your workouts so that you know how your body will react for races.
Sunday, July 17, 2011
Trail Safety - a police perspective
Q: How can I be safe when I’m out running alone on the trails? Should I carry pepper spray?
This is too important of a question for me to do it justice, so I have asked the opinion of Detective Ben Johnson from the Blaine Police Department. Here is what he has to say:
A: I do not recommend carrying pepper spray. For starters, its effectiveness varies too much and people put too much confidence in it. Some people are highly sensitive to it and some are not very bothered. Some attackers will simply get angrier. Then, when it doesn't work victims are prone to freeze and not know what to do next. It isn’t like you see in the movies where there is an immediate effect. It can take a long 5-10 seconds for the effect to take place, and during that time when there is no response the victim might panic. Also, people need to understand that when they spray someone there is a high likelihood some of it will get on them. I don’t use it on duty because I am very sensitive to the stuff and personally don't want to risk getting it on me, because if I do, I can't see.
More important is general awareness of one’s surroundings. This includes the location, lighting, and the amount of other citizens (witnesses) in area/trails/etc. Simply being smart and using common sense will keep people safe most of the time. Of course it is most ideal to run with a partner. But for solo runs, never run after dark, and as hard as this is to hear, do not run with headphones in. This prevents a person from being aware of their surroundings.
Have a practiced plan in place for when self-defense is needed. Self-defense moves don’t need to be complex martial arts moves. Self-defense is as simple as striking the groin or gouging an eye. Women may wince at the thought of gouging an attackers eye out, but it is a great defense move and easy to perform. Understand the alternative! You need to be prepared with the mental fortitude to do what it takes to survive. I tell people to use multiple strikes to disable the attacker and then run away. Too often people think an attacker will stop if they hit them once. Not likely. You need to have a plan, and a willingness to follow through on that plan.
This is too important of a question for me to do it justice, so I have asked the opinion of Detective Ben Johnson from the Blaine Police Department. Here is what he has to say:
A: I do not recommend carrying pepper spray. For starters, its effectiveness varies too much and people put too much confidence in it. Some people are highly sensitive to it and some are not very bothered. Some attackers will simply get angrier. Then, when it doesn't work victims are prone to freeze and not know what to do next. It isn’t like you see in the movies where there is an immediate effect. It can take a long 5-10 seconds for the effect to take place, and during that time when there is no response the victim might panic. Also, people need to understand that when they spray someone there is a high likelihood some of it will get on them. I don’t use it on duty because I am very sensitive to the stuff and personally don't want to risk getting it on me, because if I do, I can't see.
More important is general awareness of one’s surroundings. This includes the location, lighting, and the amount of other citizens (witnesses) in area/trails/etc. Simply being smart and using common sense will keep people safe most of the time. Of course it is most ideal to run with a partner. But for solo runs, never run after dark, and as hard as this is to hear, do not run with headphones in. This prevents a person from being aware of their surroundings.
Have a practiced plan in place for when self-defense is needed. Self-defense moves don’t need to be complex martial arts moves. Self-defense is as simple as striking the groin or gouging an eye. Women may wince at the thought of gouging an attackers eye out, but it is a great defense move and easy to perform. Understand the alternative! You need to be prepared with the mental fortitude to do what it takes to survive. I tell people to use multiple strikes to disable the attacker and then run away. Too often people think an attacker will stop if they hit them once. Not likely. You need to have a plan, and a willingness to follow through on that plan.
Tuesday, July 12, 2011
Feet!
This post is courtesy of guest blogger Beth Jensen, instructor from White Bear Lake. For more from Beth check out: http://momsontherunwbl.wordpress.com
Some of you might be experiencing blisters, hot spots, calluses, and/or “black toe” (hopefully not already on the last one!) already. Here are some tips I’ve found useful for keeping your feet healthy. First, socks. The best socks for running or walking are ones with a cotton blend (usually cotton/polyester), synthetic (polyester, nylon), or others (bamboo, wool), but not straight cotton. Look for labels like “CoolMax” or “sweat-wicking.” Thickness of the socks are a personal preference. Some like very thin socks to let their feet breathe well and others like the cushioning of thicker socks which is fine as long as it is not an all cotton sock. There are a lot of “performance” socks that average around $12/pair. Many of these are shaped to fit your feet better (they are labeled Left/Right like shoes) and have targeted cushioning for the common hot spots for runners or walkers. I’ve worn a variety of socks and although the performance socks are more comfy for the longer distances, I’ve also had a lot of success from the big multi-pack of sweat wicking socks from Target I’ve had for years (and are just starting to wear out).
Other options for reducing blisters/hot spots is to wear 2 pairs of socks (usually thinner socks work better for this) or putting petroleum jelly/Vaseline on your feet before putting them in your socks (I’ve done this for all of my long runs). Make sure to keep your toenails trimmed as well.
The last foot problem is “black toe.” This happens when one of your toenails bangs up against the top of your shoe over a long period of time and causes a blood blister to form under the nail. Having properly fitting shoes, a distance of a thumbs width between your big toe and the front of the shoe, can help prevent black toe. Once it has formed, you can put a sterilized needle in and drain the pressure of the blister. Hopefully this won’t happen to anyone this season because it happens more often with longer distance running, but it isn’t a major problem once the blister is drained and kept clean.
Some of you might be experiencing blisters, hot spots, calluses, and/or “black toe” (hopefully not already on the last one!) already. Here are some tips I’ve found useful for keeping your feet healthy. First, socks. The best socks for running or walking are ones with a cotton blend (usually cotton/polyester), synthetic (polyester, nylon), or others (bamboo, wool), but not straight cotton. Look for labels like “CoolMax” or “sweat-wicking.” Thickness of the socks are a personal preference. Some like very thin socks to let their feet breathe well and others like the cushioning of thicker socks which is fine as long as it is not an all cotton sock. There are a lot of “performance” socks that average around $12/pair. Many of these are shaped to fit your feet better (they are labeled Left/Right like shoes) and have targeted cushioning for the common hot spots for runners or walkers. I’ve worn a variety of socks and although the performance socks are more comfy for the longer distances, I’ve also had a lot of success from the big multi-pack of sweat wicking socks from Target I’ve had for years (and are just starting to wear out).
Other options for reducing blisters/hot spots is to wear 2 pairs of socks (usually thinner socks work better for this) or putting petroleum jelly/Vaseline on your feet before putting them in your socks (I’ve done this for all of my long runs). Make sure to keep your toenails trimmed as well.
The last foot problem is “black toe.” This happens when one of your toenails bangs up against the top of your shoe over a long period of time and causes a blood blister to form under the nail. Having properly fitting shoes, a distance of a thumbs width between your big toe and the front of the shoe, can help prevent black toe. Once it has formed, you can put a sterilized needle in and drain the pressure of the blister. Hopefully this won’t happen to anyone this season because it happens more often with longer distance running, but it isn’t a major problem once the blister is drained and kept clean.
Wednesday, July 6, 2011
Beat the Heat: Tips for running when it's HOT!
It’s the heat more than the increase in the interval schedule that’s making our workouts real tough these days! Here are some tips for making it through during these hottest days of summer.
1. Safety first: If the heat index (temperature combined with humidity) is over 100, choose to exercise indoors.
2. Lower your expectations. Change your goal for the day – maybe just to finish the workout! Understand that every 5 degree increase in temp can lower your pace by 20-30 seconds a mile.
3. Drink extra water – consider bringing a water bottle with you during your workout, but especially be drinking a lot the day of/day before to get yourself extra hydrated. Cold water is more beneficial in these temps than room temperature water. Also, help drop your core temperature by pouring water on your head!
4. Be willing to alter your workouts – it’s okay to do more cross-training (swimming! water running!) and less running…when you do run, head out earlier in the morning or later in the evening. Sunrise is best.
5. Consider adding a sports electrolyte drink for a little more energy. Choose a natural brand that does not contain artificial flavors or colors such as Recharge or Y Water. Also check out some of the online recipes available to make your own.
6. Clothing: wear a visor and/or a sweat band; a hat will not allow the heat to escape your head. Wear performance materials that wick sweat away from the body rather than cotton.
7. Embrace your chance to soak up some vitamin D by choosing only moderate protection sunscreen made from natural ingredients such as titanium dioxide and zinc oxide. Chemical sunblocks will increase your risk of skin cancer. There are many acceptable choices available at your local natural foods store; check out bronze sponsor Fresh & Natural for a great selection.
8. Get creative to stay cool: here are some tips I found in Runner’s World, definitely on the creative side!
Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.
The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."
The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful.
1. Safety first: If the heat index (temperature combined with humidity) is over 100, choose to exercise indoors.
2. Lower your expectations. Change your goal for the day – maybe just to finish the workout! Understand that every 5 degree increase in temp can lower your pace by 20-30 seconds a mile.
3. Drink extra water – consider bringing a water bottle with you during your workout, but especially be drinking a lot the day of/day before to get yourself extra hydrated. Cold water is more beneficial in these temps than room temperature water. Also, help drop your core temperature by pouring water on your head!
4. Be willing to alter your workouts – it’s okay to do more cross-training (swimming! water running!) and less running…when you do run, head out earlier in the morning or later in the evening. Sunrise is best.
5. Consider adding a sports electrolyte drink for a little more energy. Choose a natural brand that does not contain artificial flavors or colors such as Recharge or Y Water. Also check out some of the online recipes available to make your own.
6. Clothing: wear a visor and/or a sweat band; a hat will not allow the heat to escape your head. Wear performance materials that wick sweat away from the body rather than cotton.
7. Embrace your chance to soak up some vitamin D by choosing only moderate protection sunscreen made from natural ingredients such as titanium dioxide and zinc oxide. Chemical sunblocks will increase your risk of skin cancer. There are many acceptable choices available at your local natural foods store; check out bronze sponsor Fresh & Natural for a great selection.
8. Get creative to stay cool: here are some tips I found in Runner’s World, definitely on the creative side!
Miami Ice: Steve Brookner of the Bikila Athletic Club in Miami came up with this idea while running the marathon leg of Ironman Arizona. "They had thin sponges at each aid station," he says. "So I took one and grabbed a couple of ice cubes." He put the cubes on top of the sponge, then put his hat on over both. As the ice melted into the sponge, it created a cool spot on his head and a nice trickle of water running down his neck.
The Tucson Cold Cap: Randy Accetta, president of the Southern Arizona Roadrunners and a 1996 Olympic Trials marathoner, keeps his head cool in the extreme heat of Tucson with his "cold cap." "I'll soak a baseball cap in water and put it in the fridge for at least 30 minutes or overnight before a morning run," he says. "An old baseball cap retains the moisture longer than the new technical hats."
The Badwater Bandanna: For years, Denise Jones puzzled over the best way to keep the competitors in the Badwater Ultramarathon cool. Finally, Jones--considered the "dean" of Badwater aid-station volunteers--came up with the answer: Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line, just below one tip of the bandanna. Then roll it up "like a burrito," and tie it around your neck. "We've found that this is the best way to keep runners cool," she says. "It feels wonderful.
Monday, June 27, 2011
Winning Those Mental Games
Sometimes it’s the mental fatigue that breaks us down more quickly than the physical challenge of running. Try these tips to break through your next mental block:
~Take a drink. Bring an electrolyte drink with you on longer runs because the hydration and energy will give you the boost when you need it.
~Break down your workout into small bits and pieces. Can you last just 5 more minutes? Can you make it to the next stop sign? Set tiny goals and celebrate each accomplishment.
~Use positive self-talk. Are you doing the best you can? Are you in better shape than you were 2 months ago? Are you going to feel great today when your workout is done?
~Play games with your eyes. Squint. Change your focus. Look further ahead of you. How far ahead can you see?
~Occupy your mind. Count your breaths. Count your steps. What is your per-minute stride rate? How long does it take to run 1,000 steps?
~Clear your mind. Practice running “in the moment.” What does this feel like?
~Imagine. Imagine yourself running effortlessly. Imagine yourself running in a desired athletic event or on a favorite course or in an exotic destination. Pass imaginary competitors. Imagine yourself running with a purpose. Imagine your goal.
What are your favorite tricks for getting through those tough spots on your runs?
~Take a drink. Bring an electrolyte drink with you on longer runs because the hydration and energy will give you the boost when you need it.
~Break down your workout into small bits and pieces. Can you last just 5 more minutes? Can you make it to the next stop sign? Set tiny goals and celebrate each accomplishment.
~Use positive self-talk. Are you doing the best you can? Are you in better shape than you were 2 months ago? Are you going to feel great today when your workout is done?
~Play games with your eyes. Squint. Change your focus. Look further ahead of you. How far ahead can you see?
~Occupy your mind. Count your breaths. Count your steps. What is your per-minute stride rate? How long does it take to run 1,000 steps?
~Clear your mind. Practice running “in the moment.” What does this feel like?
~Imagine. Imagine yourself running effortlessly. Imagine yourself running in a desired athletic event or on a favorite course or in an exotic destination. Pass imaginary competitors. Imagine yourself running with a purpose. Imagine your goal.
What are your favorite tricks for getting through those tough spots on your runs?
Monday, June 20, 2011
Help with Hills
Hills add great variety to your runs and make you stronger too! Try adding hills to your workout this week with these tips:
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.
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.
Tuesday, June 14, 2011
Befriending the Foam Roller
Stretching alone is sometimes not enough to prevent injuries in the case where the muscles have developed knots. The best way to prevent these knots is a foam roller, a firm log 6 inches in diameter that can put pressure against them with the help of your body weight.
Here are some tips for using them:
1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three times a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.
Spend some time on google to find the following exercises:
IT band roll, quad roll, hamstring roll, calves roll
Here is a Runner's World article that has a few descriptions:
http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html
Here are some tips for using them:
1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three times a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.
Spend some time on google to find the following exercises:
IT band roll, quad roll, hamstring roll, calves roll
Here is a Runner's World article that has a few descriptions:
http://www.runnersworld.com/article/0,7120,s6-241-285--11556-0,00.html
Thursday, June 9, 2011
STRENGTH TRAINING TO PREVENT INJURIES AND PERFORM STRONGER
STRENGTH TRAINING TO PREVENT INJURIES AND PERFORM STRONGER
Strength training is important for more than just toning up and boosting your metabolism. For runners it is essential to prevent injuries by balancing areas of weakness in the body and stabilizing the joints. It also improves performance by enhancing muscular endurance for distance and increasing strength for speed.
Core training is especially important for performance, and leg training is especially important for knee injury prevention. Shoulder training is important for beginners who struggle with shoulder fatigue.
An exercise ball is a great way to be able to do a basic workout any time at home. Do 12-15+ reps of each exercise, and two sets as you become familiar with the routine.
*Try these basics as a starting point if you are new to strength training:
Squat against the ball (one or two legs)
Lying Leg Curl (dig heels into ball)
Hint: DO TWO SETS of squats for every set of leg curls; runners tend to have hamstrings that are disproportionately strong compared to their quadriceps.
Basic Crunch on Ball (adjust position on ball to control difficulty level)
Opposite Arm/Leg Raise for the low back
Front Shoulder Raises with light dumbbells
Rear Shoulder Raises with light dumbbells
*This is not a complete strength routine, but rather one that focuses on basic performance and injury prevention for runner. Proper form is essential.
Strength training is important for more than just toning up and boosting your metabolism. For runners it is essential to prevent injuries by balancing areas of weakness in the body and stabilizing the joints. It also improves performance by enhancing muscular endurance for distance and increasing strength for speed.
Core training is especially important for performance, and leg training is especially important for knee injury prevention. Shoulder training is important for beginners who struggle with shoulder fatigue.
An exercise ball is a great way to be able to do a basic workout any time at home. Do 12-15+ reps of each exercise, and two sets as you become familiar with the routine.
*Try these basics as a starting point if you are new to strength training:
Squat against the ball (one or two legs)
Lying Leg Curl (dig heels into ball)
Hint: DO TWO SETS of squats for every set of leg curls; runners tend to have hamstrings that are disproportionately strong compared to their quadriceps.
Basic Crunch on Ball (adjust position on ball to control difficulty level)
Opposite Arm/Leg Raise for the low back
Front Shoulder Raises with light dumbbells
Rear Shoulder Raises with light dumbbells
*This is not a complete strength routine, but rather one that focuses on basic performance and injury prevention for runner. Proper form is essential.
Tuesday, May 31, 2011
Perfect Pacing
Many different strategies exist; the important one is what works for you!
~The “even pacing” strategy says that it is best to start out at a pace that you can maintain and finish at. This is a great goal for beginners because one of the most common mistakes they make is to start out too fast. Always start slower than you think you need to! If you are able to complete the intervals in the first half of the workout just fine, and you are struggling to finish the intervals in the second half of the workout, chances are you are doing the intervals in the first half too fast.
~The “even effort” strategy is the most common for beginners and it involves maintaining the same perceived effort level throughout the race. This will result in slowing throughout the workout due to the increased perceived effort level as you fatigue. This type of pacing will allow you to finish comfortably, but will not result in optimal performance. We discourage this in MOTR as it is easy for this to become a habit rather than the more optimal even pacing. “Even pacing” also allows class to stay on schedule by bringing all the runners in together at the same time after the workout.
~Buy a pacing watch with GPS or use a running app like MapMyRun
~Your pace is just that. YOUR pace. Do whatever feels comfortable for you. Your rate of perceived exertion during a steady-pace training run should usually be about a 7 on a scale of 1-10. Pay attention to your breathing to find your pace using last week’s breathing tips.
~There are specific pacing strategies that can be beneficial for racing which will be discussed at the end of the season when we prep for race day.
~The “even pacing” strategy says that it is best to start out at a pace that you can maintain and finish at. This is a great goal for beginners because one of the most common mistakes they make is to start out too fast. Always start slower than you think you need to! If you are able to complete the intervals in the first half of the workout just fine, and you are struggling to finish the intervals in the second half of the workout, chances are you are doing the intervals in the first half too fast.
~The “even effort” strategy is the most common for beginners and it involves maintaining the same perceived effort level throughout the race. This will result in slowing throughout the workout due to the increased perceived effort level as you fatigue. This type of pacing will allow you to finish comfortably, but will not result in optimal performance. We discourage this in MOTR as it is easy for this to become a habit rather than the more optimal even pacing. “Even pacing” also allows class to stay on schedule by bringing all the runners in together at the same time after the workout.
~Buy a pacing watch with GPS or use a running app like MapMyRun
~Your pace is just that. YOUR pace. Do whatever feels comfortable for you. Your rate of perceived exertion during a steady-pace training run should usually be about a 7 on a scale of 1-10. Pay attention to your breathing to find your pace using last week’s breathing tips.
~There are specific pacing strategies that can be beneficial for racing which will be discussed at the end of the season when we prep for race day.
Wednesday, May 25, 2011
Learning to BREATHE
BREATHING TECHNIQUES
~Learn to breathe more fully. Shallow breathing doesn’t exercise the diaphragm and lungs enough and most people only use a small amount of their lung capacity. Belly breathing is better than chest breathing (practice lying down observing stomach physically rising and falling). Most runners do better breathing primarily through the mouths. You will naturally breathe through mouth and nose. You can experiment with nose inhaling if you struggle with sideaches or are running in cold weather.
~Breathe deeply before a workout to oxygenate your cells. This creates energy. The more oxygen in your blood, the less fatigued and more mentally alert you are. One of the primary reasons you need a walking warm-up before running is for your lungs.
~Breathe naturally. If you feel your breathing is uneven, try counting out your strides with each breath, trying to maintain an even pattern of 2-2 or 3-3. (exhale left right, inhale left right… exhale left right left, inhale right left right) If you struggle with sideaches in the 2-2 pattern, try varying which foot lands first at the beginning of the stride. If your “natural” breathing rhythm is not an even pace for your inhale and exhale, don’t worry about it! Some people breathe 2-1 for example.
~Focus on your breathing to help you relax while exercising.
~Your breath should be pretty quiet! If you can hear yourself you are working out too hard.
~It is often the cardiovascular part of running that is so challenging for beginners. Many describe “difficulty” breathing. They’re going along at a pace that feels good to their legs, but their lungs can’t keep up. The only solution for this is to slow down. Your pace should always be as do-able for your lungs as it is for your legs.
~Learn to breathe more fully. Shallow breathing doesn’t exercise the diaphragm and lungs enough and most people only use a small amount of their lung capacity. Belly breathing is better than chest breathing (practice lying down observing stomach physically rising and falling). Most runners do better breathing primarily through the mouths. You will naturally breathe through mouth and nose. You can experiment with nose inhaling if you struggle with sideaches or are running in cold weather.
~Breathe deeply before a workout to oxygenate your cells. This creates energy. The more oxygen in your blood, the less fatigued and more mentally alert you are. One of the primary reasons you need a walking warm-up before running is for your lungs.
~Breathe naturally. If you feel your breathing is uneven, try counting out your strides with each breath, trying to maintain an even pattern of 2-2 or 3-3. (exhale left right, inhale left right… exhale left right left, inhale right left right) If you struggle with sideaches in the 2-2 pattern, try varying which foot lands first at the beginning of the stride. If your “natural” breathing rhythm is not an even pace for your inhale and exhale, don’t worry about it! Some people breathe 2-1 for example.
~Focus on your breathing to help you relax while exercising.
~Your breath should be pretty quiet! If you can hear yourself you are working out too hard.
~It is often the cardiovascular part of running that is so challenging for beginners. Many describe “difficulty” breathing. They’re going along at a pace that feels good to their legs, but their lungs can’t keep up. The only solution for this is to slow down. Your pace should always be as do-able for your lungs as it is for your legs.
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