Archive for the 'Workouts' Category

The Benefits of Running in the Morning:

When you do something early in the morning, you always feel you’ve got a bit extra out of the day. Get up when most are still asleep, make yourself busy when they’re still stretching and yawning, and you’ve stolen a head-start. It’s also a time when you’re unlikely to be interrupted. Life is less complicated, and it’s a good time for running.

Wherever your run takes you, the world seems a much fresher place in the early morning. It’s a lot cooler, and the air can be less polluted. You might even see some surprising things, like an urban fox, or somebody staggering home from a night out. You’ll get a whole new outlook on the world.

Morning Exercise

Most of us exercise to be fit and healthy, so does it really matter what time of day we do it? Obviously, exercise is good at any time, but morning exercise has some distinct advantages. Rather than making you tired, a good run will kick-start your metabolism. Do it right at the start of the day, and you’ll feel the benefit for longer. You’ll have more energy during the day, and you’ll burn more calories. There’s also the endorphin boost, what’s called the ‘runner’s-high.’ It won’t make you intoxicated, but it will make you feel more happy and relaxed.

Running to Work

Running to work is a good way to make even better use of your time. Let’s consider some of the advantages of combining your morning exercise, and the daily commute.

First of all, you’re in control. If you drive to work, or use public transport, it’s not you that decides when you get there, it’s the traffic or the transport system. Run to work, and you might never be late again. There’s virtually nothing that can delay you. This also means you’ll never have to leave extra-early, just to be sure you get there on time, because you know exactly how long it’ll take. Especially in cities, running could actually be a quicker way to get to work.

Saving money is also a big factor, and you can cut down on your carbon-emissions. This all depends on what the alternative mode of transport is. Work out what you’d need to spend on fuel or fares, subtract the cost of one half of the journey, and you could be saving quite a bit. Of course, you’ll still need to factor the cost of getting back, but you might be able to run home too.

Running in the morning, and running to work, do raise a number of practical issues. How do you overcome the inertia you feel when the alarm clock goes off? Make sure you allow plenty of time to sleep. Go to bed reasonably early, and you’ll feel more positive in the morning. Some runners even suggest sleeping in your kit. Depending on your sleeping arrangements, that might not be the most romantic thing to do. In any case, never sleep in your running shoes, that’s just odd.

You’ll also need to think about nutrition. It’s never good to run without some calorie-intake, nor should you run on a full stomach. Have an energy bar, or a banana, and drink some water when you get up.

If you run to work, personal hygiene is another consideration. You’ll need a shower when you get there. Are there any facilities at work, and are they fully-functioning? If not, is there a gym nearby that you could use?

When you weigh up all the pros and cons, it’s a bit surprising that running in the morning isn’t more popular than it is. Slightly more runners seem to prefer the evening, but that can be a tough challenge. You’ve probably been working all day, you feel tired, and you’ve still got things to do. It takes a lot of will-power to get over these kinds of obstacles. Switch your run to the morning, and the biggest challenge is to get out of bed. Once you’ve done that, the rest is straight-forward.

Running to Work. Try it: you WONT regret it

You’ve been running regularly for some time and have completed a few 5K fun runs. But now it’s time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.

During Training

•Add speedwork: If you want to run a faster 5K, you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here’s his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you’re new to speedwork.

•Add short uphills: Hills require strength and endurance, so if you practice them during your training, you’ll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about six to 10 percent incline). Sprint up for 10 seconds, then walk downhill backwards to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It’s a surefire way to stronger, faster legs.

•Incorporate strength training moves that target your shins, calves, quads, glutes, and core: Running alone won’t increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.

•Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are running it for the first time.

Keep reading to find out what to do on race day to run a faster 5K.

On Race Day

•Nourish and hydrate: Eat a low-fiber meal that contains protein and easily digestible carbs. Make sure it’s under 200 calories and eaten one to two hours before you run. My favorite is peanut butter on a banana, but find what works for you. Drink 14 to 20 ounces of fluid two to three hours before you run.

•Warm Up: It may only be 3.1 miles, but if you warm up with some brisk walking or light jogging 25 minutes before the race, you’ll not only prevent injury, but your muscles will also be ready to go once the race begins.

•Start out strong: That’s right. Recent research shows that approaching the first part of the race at a slightly faster than your normal pace will actually result in a shorter overall time.

•For uphills: Proper form is key. Keep your head and chest upright and your shoulders and hands relaxed (no clenched fists). Take shorter strides and push off and up, not into the hill to add spring to your movements, while keeping your feet close to the ground. Don’t make your legs do all the work — pump your arms to add power to each step. Gaze up the hill to where you’re going rather than at the ground. It helps you see the progress you’re making, which motivates you to keep going. Tackle the first two-thirds of the hill at a slower, relaxed pace, and then accelerate toward the end.

•For downhills: Use gravity here and allow your body to take a longer stride with each step. Relax your leg muscles and focus on leaning forward into the hill and landing softly to avoid jarring your knees and other joints.

•For flats: Focus on moving efficiently and with minimal effort. You can achieve this by shifting your shoulders slightly in front of your hips, allowing gravity to naturally pull you forward. Capitalize on this forward momentum to conserve energy while increasing your pace on flat sections of the race without much muscular effort.

•For curves: Pay attention to turns in the course and move over as soon as possible to hug the curves, shortening the distance.

•Finish strong: Knowing the course is extremely helpful as miles aren’t always marked on 5Ks. Take a negative split approach to the race, which means once you hit the halfway mark, begin to pick up the pace (passing runners will give you an added boost of confidence). For the last quarter mile, go for the gold and sprint to the finish line.

by Stepfanie Romine

My First Mile Wasn’t as Bad as I Expected

“I only run when chased.”

That was my answer anytime I was asked about running, otherwise known as torture disguised as exercise.

The way I saw it, there were only two reasons to run:

1. to catch a bus, plane or train
2. to outrun someone chasing me (This never happened, but I imagined myself screaming, arms flailing, heels breaking and purse flapping on my arm.)

Running made my lungs burn, my shins ache and my body feel like it was being shaken violently. Though I could get through an entire Spinning class or 45 minutes on the elliptical with no problem, I could only manage to run a block or two before giving up.

Still, most of my friends are runners, at least casually. I’ve greeted friends at the end of marathons, celebrated their success after 10Ks and helped them carbo-load before big races. But I was always happy just supporting them.

Sometime last year, I saved the SparkPeople article You Can Run a Mile Without Stopping. “Maybe someday,” I said. “Someday I’ll be able to run a mile.”

All winter long, I happily took Spinning classes, sweating and pedaling my way across unseen hilled terrain. After months of cold, dark days, an unexpected burst of sunshine one Sunday in February made me reconsider my deep-held aversion to running.

I decided to try running because I was feeling lazy and I don’t like to drive. I wanted to hit the gym and go to the pharmacy, but I didn’t want to get in the car on such a gorgeous day. So I decided I could walk to a nearby pharmacy instead, but that short walk wouldn’t give me very much cardio. I was craving an intense cardio workout without the constraints of the gym walls.

Feeling particularly ambitious, I decided to run to the pharmacy, then walk home with my purchase.

“Yes,” I decided. “I’ll run. I’m SURE I can run at least the half-mile to the pharmacy.”

I set out, heart rate monitor on and iPod stocked with a new, upbeat playlist. I had some cash, a reusable bag in my jacket pocket, and my apartment key. I was ready–but nervous and slightly dreading the impending workout.

“Slow and steady,” I reminded myself as I headed out. The wind was lightly blowing, and with the sun shining on me, it was about 65 degrees. The sun felt great, and so did I. After two blocks, my lungs weren’t burning, my legs weren’t aching, and my mind wasn’t giving up on me.

I kept going, past the pharmacy, past the next landmark I set for myself, and past a third landmark. I ran for 20 minutes straight—far more than the mile I’d thought I couldn’t run at all!

I cooled down, walked to the pharmacy and then headed home. The sun was still shining, I was smiling, and I thought about whether the weather would hold out so I could run again soon!

Since then, I’ve run a few more times, usually for about two miles each time. There are no rules about how fast to run or how far you have to go to be a runner. You won’t find me training for a marathon any time soon (or probably ever!), but I would like to run a 5K for fun this summer.

As it turns out, running isn’t torture disguised as exercise. It’s actually fun!

A Walker’s Guide to Running

You have been walking faithfully four to five days a week, gradually increasing your time to 30 minutes or longer. Congratulations! But after following this routine for several weeks, you may no longer feel the challenge you once did. You feel it’s time to kick it up a notch and see where these legs can take you! The next step for many walkers in your situation is running.

Running is a great sport in which almost all individuals can participate. Despite the fact that many people believe running can lead to arthritis of the knees and hips, studies conducted by Stanford University and the Cooper Institute have actually shown that running can improve bone and joint function for those not already suffering from arthritis.

Running has been also shown to:

Decrease blood pressure
Increase cardiovascular functioning
Increase HDL (the good cholesterol)
Improve aerobic endurance
Increase muscle strength, especially in the lower body and core
Promote better sleep
And perhaps most importantly, promote a sense of self-confidence and well-being

Now that you know the benefits, before embarking on any running program it is always best to get clearance from your health care provider, especially if you are older than 40 or have a history of heart disease, high blood pressure, diabetes or osteoarthritis.

While becoming a runner can be a tad overwhelming in the beginning, getting the right shoes, developing a good plan, and allowing time for your body to adapt to the rigors of the sport should get you well on your way. Many new runners find that setting a goal to run a race, such as a 5K, keeps them on target to finish their training program.

Start at Ground Level
A runner’s only real piece of equipment is a good pair of running shoes. Running in the wrong shoe is a surefire way to injure one’s self; wearing improper footwear can lead to issues not just in the foot but also the ankle, knee, hip, lower back, and even your shoulders. This is why it is essential for you to go to your local running specialty store to get fitted because the staff there has been trained to fit runners of all levels.

Here are a few pointers for getting fitted for running shoes:

Allow plenty of time. It takes time to find the right shoe, but it will be well worth the time invested.
Go at the end of the day, when your feet are the most swollen from being up and about.
A runner’s foot is bound to swell, especially on longer runs; therefore, most runners need to go up one to one and a half shoe sizes from their normal street shoe size. Don’t panic; this is quite common.
Bring the socks you plan to wear when running or ask the salesperson to recommend a good running sock for you to wear while trying on the shoes.
Bring in an old pair of your athletic shoes so the personnel can evaluate the wear pattern on your shoes to determine the roll of your foot, also known as your pronation.
Try on many brands and models and don’t necessarily go with the most expensive, the prettiest color, or the first one that fits comfortably. Most new shoes will fill nicely because of the cushioning, but keep trying.
Lastly, ask about the store’s return and exchange policy. Most stores will not take shoes back once they have been worn on the street, but ask just in case your shoes don’t feel comfortable on your first run.

Develop a Plan
So now that you have your new shoes, what do you do? Having a plan is fundamental for most beginner runners. Running without a plan or training program is like going on vacation without a map to get to your destination. SparkPeople’s Spark Your Way to a 5K is a great way to start (even if you don’t want to commit to a race event). It outlines what days you need to run and the walk/run intervals that you need to do throughout the training schedule. Most people can prepare for a 5K in approximately 12 weeks of consistent training. Missing a workout here and there is not too critical, but if you are missing a workout once a week in a three-days-a-week training schedule, you may require more time. Therefore, you may want to consider repeating weeks until you have a solid base before moving along the schedule.

If you are not confident to begin a running program on your own, check out your local running club or consider hiring a running coach for a few sessions just to get you going. To find a certified running coach or club, go to the Road Runners Club of America website, www.rrca.org. There, you’ll find a state-by-state listing of coaches and clubs in your area. And don’t forget about your local running specialty store. Many times these stores offer social runs for their customers and some even direct clinics for runners of all fitness levels for a nominal fee.

To be a runner does not mean that you have to run from the first step out the door and every subsequent step thereafter. In fact, walk/run programs (which combine intervals of walking and running) are best suited for novice runners and work well for seasoned runners, too. This method reduces your risk for injury while slowly helping your body to adapt to the rigors of running. While your cardiovascular and respiratory systems might be physically ready for a run (especially if you’ve been active in other aerobic activities prior to running), don’t forget that your muscles, joints, connective tissue, and diaphragm also need to adapt to the new, more rigorous movement patterns of running. This takes time.

Hit the Road
With new shoes and a schedule, you must consider surfaces. While you might be stuck with whatever running surface is available to you, such as concrete sidewalks, it might be worthwhile to find an alternative. Here’s what you need to know about the pros and cons of various running surfaces.

Grass is the ideal running surface, according to most experts, but it’s also more difficult to maintain your balance on this surface due to the unevenness of the terrain. It’s not the best choice for a new runner unless the grass surface is on a football or soccer field that has been maintained.

Running trails are generally easier on the joints due to the dirt and cinder that overlays the surface. You may want to check with your local parks and recreation department to see if there are any in your area. However, do not consider running on a hiking trail as these surfaces tend to be more uneven and therefore more difficult to run on and maintain one’s balance.

A high school or college track is less jarring on the joints. However, running around an ellipse for an extended period of time can get boring rather quickly.

Treadmills are a great resource for many new runners who may not have a running partner or group. They allow for runs at all times of the day in the safety of a controlled environment. However, treadmill belts help propel you, so it is best to run on a 1-2% incline (or grade) to help make the transition to outside running a bit easier.

Concrete, the surface most readily available, is the worse surface on which to run. While most people can’t avoid running on this surface, it is 10 times harder on the joints than running on asphalt, so it is better to experiment with a variety of running surfaces to avoid injury.

Listen to Your Body
Every run should begin with a proper warm up. Starting with a brisk walk for at least 5-10 minutes will allow your heart to get pumping and the blood to start flowing to the muscles. Warm ups and cool downs are very important to integrate into your program and should not be skipped. Warming up allows the heart to slowly elevate and get the blood flowing to the muscles while cooling down allows the heart to gradually return to a slower rate.

It isn’t too unusual for a new runner to hit the trail too fast, too soon. This may be one reason many new runners give up very soon into their program. The problem is they do not allow time for their body to adapt. Runners might find it beneficial to use a heart rate monitor to make sure they are not running too fast or too slowly. The Rate of Perceived Exertion (RPE) scale can also be used to determine intensity of training.

It is very important to follow your running schedule especially if you have no previous running experience. Rushing the process will increase your risk for injury and/or burnout. However, you can repeat a week or two if you are not ready to advance. As a runner, it is essential that you listen to your body. This means if something does not feel right, it is best to slow the process.

You do not have to run, walk, or run/walk every day to be a runner. As important as running is, it is even more important to allow good recovery, especially as you get older. Recovery—not the running itself—is what helps your body adapt to running, so make it a part of your regular schedule. In fact, most running coaches recommend no more than 3-4 days of running per week max. Doing some nice cross-training activities, such as strength training, yoga and your old standby, walking, on your non-run days will allow for good recovery while not overtaxing the body. After all, your goal is to be a lifelong runner—not a once-in-a-lifetime runner.

So what are you waiting for? Head out the door and see where your feet take you!

I may waddle when I run, but I’m running all the same

The late Dr. George Sheehan, beloved Runner’s World columnist and arguably the first running boom’s premier philosopher, once wrote that the difference between a runner and a jogger was a signature on a race application. (For the youngsters out there, there was a time before online registration when you actually filled out a paper application, signed it, attached a check, and mailed it in. Quaint, I know.) As succinct as Dr. Sheehan’s definition was, it made the point. If you were motivated enough to train for and participate in an organized running event, then you were a runner. Anyone willing to risk public failure in order to be a part of the running community–no matter what his or her pace per mile might be–was a runner. Period. Kind of hard for anyone to argue with that logic.

But a few months ago, an ad ran in this magazine that drew a very hard line between runners and joggers. I immediately heard from tons of readers who were upset by the distinction. To me, however, such definitions are meaningless, since those of us who call ourselves runners already know why we call ourselves runners. Your reasons may be different from mine, but here’s why I know I am a runner:

I AM A RUNNER because my runs have names. I do tempo runs and threshold runs and fartlek runs. I do long, slow runs and track workouts. My runs are defined, even if my abs are not.

I AM A RUNNER because my shoes are training equipment, not a fashion statement. The best shoe for me is the one that makes me a better runner. I choose the shoe that goes with my running mechanics, not my running outfit.

I AM A RUNNER because I don’t have running outfits. I have technical shirts and shorts and socks. I have apparel that enhances the experience of running by allowing me to run comfortably. I can say “Coolmax” and “Gore-Tex” in the same sentence and know which does what.

I AM A RUNNER because I know what effort feels like, and I embrace it. I know when I’m pushing the limits of my comfort and why I’m doing it. I know that heavy breathing and an accelerated heart rate–things I once avoided–are necessary if I want to be a better runner.

I AM A RUNNER because I value and respect my body. It will whisper to me when I’ve done too much. And if I choose to listen to that whisper, my body won’t have to scream in pain later on.

I AM A RUNNER because I am willing to lay it all on the line. I know that every finish line has the potential to lift my spirits to new highs or devastate me, yet I line up anyway.

I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them.

I AM A RUNNER because I run. Not because I run fast. Not because I run far.

I AM A RUNNER because I say I am. And no one can tell me I’m not.

Waddle on, friends.

Adidas is releasing a three-shoe “natural running” collection that’s meant to guide runners through the transition from conventional trainers to minimalist models.

The three shoes are the Motion, Gazelle and Adapt. The Motion is the most conventional, with an 8-millimeter heel-to-toe drop (heel height 23 millimeters, forefoot height 15 millimeters). It weighs 7.5 ounces in men’s size 9. adidas’ thinking is that this shoe is the one in the line for runners who want to move toward running in less shoe but have been almost entirely in heavier shoes with larger heel-to-toe drops.

The Gazelle is more of a transitional shoe, with a 6-millimeter heel-to-toe drop and heel and forefoot heights of 17 and 11 millimeters, respectively. It weighs 6.0 ounces in a men’s size 9.

The Adapt is the most barefoot-style of the three. It looks more like a water sock than a running shoe, but has added cushioning and forefoot lugs in the outsole. It has a 4-millimeter heel-to-toe drop, with a heel height of 15 millimeters and forefoot height of 11 millimeters. It weighs 4.8 ounces in a men’s size 9.

The shoes will be available this monty, with retail prices of $110 (Motion), $100 (Gazelle) and $90 (Adapt).