Archive for March, 2007

YOU’RE RUNNING, AND YOU LIKE IT AND WOULD LIKE TO GET even better at it. There are a number of other things you can do to become a better athlete and improve your overall fitness, all of which will also make you a better runner. Among your options are cross training (which in itself otters many options), strength training and stretching.

Cross Training

Cross training means participating in a variety of training activities. Almost any activity that gets you huffing and puffing qualifies: skiing (both cross-country and downhill), cycling, swimming, in-line skating, ice skating, hiking, walking, climbing, circuit training and aerobic exercise to music are all excellent choices. By taking part in one of these activities in addition to running, you can increase your overall fitness and build strength in general instead of in areas specific only to running.

The benefits of cross training include resting certain muscle groups while using different ones. Cross training also helps athletes avoid boredom. The variety of different exercises can be a psychological boost.

Cross training will also reduce your risk of injury. Following the walk/run training program will give your body, from your heart to your Achilles lendons, the best possible chance to adjust to the stresses and strains of running. There would be no need for such a program if the stresses and strains weren’t there. But running can be hard on your body, especially if you were born with some biomechanical imbalances (high arches, for instance, or a misaligned kneecap), or if you have ever been injured. Participating in other aerobic activities serves many of the same goals as running - producing good cardiovascular fitness in addition to increased strength, endurance and weight control - but shifts the stress around, so that it isn’t all borne by the same parts of the body. With some sports - notably cycling, swimming, in-line skating and cross-country skiing - the musculoskeletal stress is quite low. Thus by cross training, you’ll get stronger, you’ll be filter and you’ll also give your ankles, knees and hips a break from the pounding action of running.

Cross training strengthens the body and can actually make you a better runner than if you man just by running. Dr. Tim Noakes says thai it” he had his running career to do over, he would compete in more triathlons. “Marathons and ultra-marathons [50 miles/80 kilometers and up] are what really wear you out.”

Cycling is one of the cross-training activities most commonly favored by runners. Cycling strengthens primarily your quadriceps (the big muscle group at the from of your upper leg), whereas running uses primarily the hamstrings (the big muscle group at the back of your upper leg). Developing balanced strength in “opposing” muscle combinations such as the quadriceps and hamstrings is an important way to avoid injury.

Another activity runners often choose is cross-country skiing, because it’s a huge aerobic challenge and works virtuallv every muscle in the body, both upper and lower. Of course, your opportunities to ski will be limited by the climate in which you live.

Pool running, which can be done in any climate, is gaining in popularity. Basically, you just jog in deep water while wearing a flotation device. Pool running is usually practiced only by the very dedicated and by people recovering from injuries.

Another advocate of cross training is Mark Spitz, the American swimmer who dominated men’s swimming in 1972, bringing home a treasure-trove of medals (seven of them gold) from that year’s Summer Olympics. Spitz says the reason swimmers today are beating his times by very large margins is that they’re not spending all their time in the pool; rather, they’re cross training and strengthening their bodies in other ways. Similarly, at the recreational as well as the competitive level, cross training can actually make you a better, stronger runner than if you train just by running.

Another benefit of cross training is that in exploring its options, you may well discover another sport you really like. When you do, you can help your body adjust to its rigors by applying principles similar to those you learned in the training program.

If you are taking up exercise at least in part as a way of controlling your weight, you will want to know how other activities stack up against running in terms of energy requirements. The following list shows a variety of activities, from less to more strenuous. As the list indicates, running at a fast pace (7 minutes per mile/4.5 minutes per kilometer) is more effective in burning calories.

VoUeyball (recreational)
Cycling (leisurely pace)
Table tennis (recreational)
Walking (moderate pace)
Circuit training with free weights
Aerobics (medium intensity)
Swimming (slow crawl)
Running (11 1/2 min/mi or 7 min/km)
Aerobics (intense)
Swimming (breast stroke, intense pace)
Cycling (racing)
Racquetball
Running (9 min/mi or 5.5 min/km)
Squash
Running (7 min/mi or 4.5 min/km)

Finally, cross training helps you avoid the biggest enemy of all training programs; psychological burnout. It allows you to work at improving your fitness level without subjecting you to the same routine day after dav, keeping you from getting bored.

In brief, cross training can:

distribute the load of training among various body parts, thereby reducing the risk of injury;
add variety to your workouts to keep you from losing interest;

allow you to continue training if you are injured, by using uninjured joints and muscles in a different aciivity;

develop your entire body, rather than only a few specific parts.

More facts about some specific cross-training activities, along with some of the reasons you might want to consider incorporating them into your life, appear in the next article. Keep in mind, however, that you needn’t limit yourself to just these activities. Table tennis isn’t included, but besides being a lot of fun to play, it’s a great game for working up a sweat and developing hand-eye coordination. No matter what activity you choose, remember to heed the three rules of training: moderation, consistency and rest.

Dogs are one of the best motivators to get us off the couch and on the road to improved health and fitness. You’d be hard-pressed to find more energetic and committed running partners. Fit dogs also have more energy, sleep better and are more aware of their surroundings.

Of course, like humans, all dogs are not created equal. Some breeds, or builds, are better suited for running than others. A good running dog has a medium build, weighs 50 to 70 pounds (22.5 to 31.5 kilograms) and has short to medium-short hair. Evidence suggests that retired greyhounds, Labradors, retrievers, setters, spaniels and working dogs such as border collies and huskies make good running dogs. Cross breeds can also make great running companions. Less suitable breeds for running include large dogs such as Great Danes as well as small dogs such as Chihuahuas, because of their short legs. Flat-faced dogs such as pugs and boxers also find running a challenge, because of their difficulty breathing.

Getting started

The general rule is that dog owners should wait until their dog is fully grown before running together. With smaller dogs, this means waiting until your pup is at least six months old; with larger dogs you can begin when your dog is about one year old.

If you are a regular runner and plan to have your dog accompany you on most training runs, it’s a good idea to have your pet checked by a vet to ensure there are no lung, heart or joint problems and that your dog is up to the challenge of a distance running program.

It may seem like dogs are made to run, because they are enthusiastic and rarely refuse an offer to run with their owner. But the repetitive pounding, pace and duration of a run can be difficult and harmful for some dogs.

Running without stopping is unnatural for a dog. They are pack animals, with a natural tendency to push hard in order to keep up.

Most veterinarians and dog trainers suggest that dogs should not run longer than 3 miles (5 kilometers). A dog may display energy and enthusiasm to run great distances, but it is important to be cautious and conservative when planning the distance and duration of your runs when training with a pet.

Make a running plan for your pooch, even if it’s a running breed. The plan should include a gradual buildup in time and distance over several weeks. This way, your dog’s endurance will improve over time, limiting the aches and pains commonly associated with an overly aggressive schedule.

Some of the warning signs that a dog has done too much include increased saliva, vomiting, irregular breathing and an uneven gait. If you notice these signs, have your dog stop and take a break. If the symptoms persist, take your pet to the vet to be checked out.

It is impractical to make general rules and guidelines regarding acceptable distances that children should run. This is because children grow and mature at different rates, making it next to impossible to lump them physiologically or skeletally into general groups between birth and adolescence. As a result, guidelines and rules for children wanting to train for road races, track-and-field and cross-country events need to be reasonable and based on the abilities of the individual child.

As pediatrician Dr. Trent Smith says, “Expectations need to be flexible. It’s also important to take into consideration the child’s level of activity prior to commencing running. The more active a child is early on, the more they will be able to do at the start of a running program.”

It is best to use common sense when planning a running program for pre-adolescents. The Canadian Pediatric Society says there are no clear running guidelines for this group of runners. Dr. Smith suggests that running a 10-k race may be too much for most children, but a Grade 5 or 6 student who has run a couple of 3-k races could likely run a 10-k race with some training.

How should kids train?

Children who want to complete a 5- or 10-k race need to train the same way adults do when they are attempting these goals. But to hold a child’s interest, parents and teachers need to keep training fun. By making exercise play-driven, kids are more likely to be inspired and want to exercise every day. If kids see running only as hard work, it is unlikely they will want to exercise into their teen and adult lives.

Making running fun for kids

If your child expresses interest in joining you on a run or walk, encourage him/her to accompany you on a bike. After watching you run, your child may catch the running bug and want to run as well.

If this is the case, consider exploring local trails, and modify the walk/run program. Have your child run to specific landmarks along the trail, such as a log or a tree - then wait for mom or dad to catch up. Walk to another landmark before your child runs again. If you don’t have easy access to trails, this type of run can be done around your neighborhood: your child can run to the end of the block, for example, or along the schoolyard fence. Always keep in mind that most kids don’t enjoy running the same way adults do. By making it fun, they’ll see their time on the trails as a game rather than a training session.

CHILDREN LEARN ABOUT DIET AND EXERCISE FROM THEIR parents. Studies show that families who play together and make exercise a regular part of their lives are much more likely to have children who view exercise as an everyday practice. Regardless of whether you walk for half an hour to the park with your seven-year-old or run with your dog and baby jogger, the point is you are outside, away from the television set - and active.

We all know that a sedentary lifestyle isn’t good for us. But as many of us also know first-hand, finding the time and motivation to get active - and stay active - is not always easy. The demands of work, family and pregnancy can make it very difficult to stick with any sort of fitness program. From pregnancy and purchasing a jogging stroller to teaching your puppy to run with you, this article will give you the facts on family fitness you need to create strategies for slaying active as your family grows.

Running While Pregnant

You don’t have to look far to see pregnant women exercising. They are everywhere: in yoga classes, lifting weights at the local health club and jogging the trails and streets of even’ community. However, many women continue to ask if it’s okay to run and exercise while pregnant. The short answer is, yes.

According to Dr. Karen Nordahl, physician and co-author of Fit to Deliver: Prenatal Fitness Program, “A woman can run as long as she feels comfortable and has no pregnancy or orthopedic complications.” In fact, women who were regular runners before becoming pregnant usually find they can run long into their pregnancy, and for some, right up until delivery.”

If you weren’t a runner before you became pregnant, however, now is not the time to start running. Instead, try walking, stretching or a prenatal exercise class at your local community center.

In Dr. Nordahl’s Fit to Deliver, she discusses the importance of a prenatal fitness program for both mom and baby. According to Nordahl’s studies, a fitness regimen for expecting moms usually translates into strong, healthy mothers who have more comfortable pregnancies and an easier time in the delivery room than their more sedentary counterparts. The benefits are far reaching, from reduced rates of pregnancy-related diabetes and high blood pressure to fewer C-section deliveries and shorter labors. Furthermore, tests show that infants born to exercising moms develop motor and language skills earlier - and more effectively - than their playmates.

Nutrition tips for pre and postnatal women

Registered sport dietitian Dallas Parsons says that “overall. the recommendations for healthy eating for the general public are the same for pregnant or lactating women.” Here are some of her suggestions:

Emphasize whole grains and cereals, plenty of brightly colored fruits and vegetables, low-fat dairy or dairy alternatives and lean meats, fish, poultry or other protein sources.

Women need 3-4 servings of dairy or other fortified dairy alternatives per day (1 serving = 1 glass of milk or other fortified beverage).

Daily, choose good dietary sources of iron: meat, poultry, fish, cream of wheat, enriched breads and cereals, fortified tofu, white and kidney beans, spinach and oysters.

Eat a meal or snack even, two to three hours. Snacks should be foods that fit into one of the four food groups.

Drink, at least six glasses of fluids, including water, per day (you want to have urine that is pale in color). Proper hydration is especially important for exercising women during pregnancy, and while breast feeding, to ensure that milk supply is maintained.

During the first trimester, women who are not exercising need approximately 100 additional calories per day (the equivalent of one extra snack). During the second and third trimesters, women need an additional 300 calories per day (the equivalent of two additional snacks or slightly larger portions at meals). If a woman is running, she will need to take in even more calories, depending on exercise duration and exertion level.

It is recommended that women listen to their bodies and allow appetite to guide food intake. This means making healthy food choices as often as possible and listening to internal hunger cues (avoid being influenced by external stimuli, such as social pressure).

Most athletes have found that there are few opponents as formidable as their own psyche. Sport is a process of making mistakes; what matters is that participants are able to rise above their mistakes and respect themselves enough to come back and do better the next time. As sport psychologist David Cox points out, negative self-talk tends to beget negative results.

The next time you find yourself engaging in negative self-talk, ask yourself whether it has ever made you any better at what you were trying to do. If you have trouble following your training schedule. instead of berating yourself for failing, try insisting on believing that you will complete the training program.

Use your warm-up for motivation

If you feel dozy after a long day at work, warming up can be invaluable. In addition to preparing your body for exercise and preventing injuries, a warm-up can get you going psychologically, moving more oxygenated blood through your unwilling brain and spurring you on. If you really don’t want to run, persuade yourself to do your warm-up anyway. By the time you’re finished, you may well feel like running.

If you do manage to push yourself into doing your training when you just don’t feel like it - as opposed to when your body is calling out for a necessary break - over time you’ll begin to feel good about being able to take on apathy and inertia and win. These kinds of victories feed on themselves. The more times you win, the more times you will think you can win, and the more times you think you can win, the more times you will win.

Remind yourself that it will get easier

The further you go in the training process, the easier it gets. For the first three or four months of your new athletic life, running will probably be a conscious event for your mind, just as it will be for your heart, lungs, knees and ankles. As Dr. Tim Noakes puts it. “The difficult thing is to get through that initial phase where you’re thinking about your feet or your breathing or how you’re never going to get through another lap and if you do it will probably kill you.” But after those first months, running becomes an unconscious activity, he says, and “eventually, as the mind takes over, you stop thinking about these things. Given time, the mind will become as developed as the cardiovascular system and the musculoskeletal system.”

Not only does it become easier mentally, but if you stick to the program and avoid the temptation to jump ahead, you’ll go from one training level to the next with about as little physical strain as is possible in any fitness endeavor.

Hold a mental dress rehearsal

Mental rehearsal is all about imagining yourself engaged in the activity you want to have control over, as a way of preparing your mind and body for doing it.

Think about what happens when you’re asleep. No doubt at some point in your life you’ve had a dream so vivid that it shook you into a physical response, perhaps even one so strong that it woke you up. Caught up in the passion of the moment, your mind was unable to separate dream from reality, and so powerful was the impulse to move that you leaped into consciousness. That same power of the mind to spur your body to action can be available to you during your waking hours. As an experiment,try to imagine yourself on your favorite running route. Start at the beginning and feel your heart rate increase and the air flowing in and out of your lungs. Imagine that you feel strong and alive and that if you wanted to, you could veer off course and run up the nearest mountain with relative ease. Now, doesn’t that make you feel like running?

Break the Barriers

Life is hard; excuses are easy. Here are a few common barriers to exercise and some practical ways to overcome them.

• You’re a hard-working mother and you don’t want to cheat your family by taking time out for exercise…. Remind yourself that a healthy, happy mother with a positive sense of self will have more energy and patience for her family.
• You hate the way you look and you don’t want other people to see your body…. Try wearing functional clothing that you feel comfortable in and perhaps even do your running somewhere private. In time you will feel better about yourself, when you begin to feel more comfortable with the exercise program.
• You work a full day in the office, you have social and family obligations on top of that, and you’re too darned tired to run…. Lethargy breeds lethargy. It may seem contradictory, but to get energy you have to spend energy. The more you do. the more you will be able to do.
• It’s raining. It’s too cold. It’s too hot…. Dress for the weather and get out there.