Most running injuries don’t erupt from nowhere and blindside you. They produce signals, such as aches, soreness, and persistent pain. And it’s up to you to listen to them and take appropriate action.
Plain and simple: If something hurts, do not run. Though I know how difficult that can be, as I bet every runner who reads this agrees. But, as soon as you start to feel an injury, stop running and rest for a few days. Once the pain is completely gone, you can slowly SLOWLY ramp up your running.
At the first sign of an atypical pain (discomfort that worsens during a run or causes you to alter your gait), take three days off. This is absolute. Substitute light walking, bicycling, or another cross-training activity if you want. On the fourth day, run half your normal easy-day amount at a much slower pace than usual. If your run is pain-free, you can try running a little farther the next day. If you are still pain-free, continue easing back into your normal routine. If not, take another three days off, then repeat the process to see if it works the second time around. If this does not resolve the issue, you’ve got two options: Take more time off, and/or schedule an appointment with a sports medicine specialist.
Showing posts with label Newbie. Show all posts
Showing posts with label Newbie. Show all posts
08 August 2012
Posted with Blogsy
16 July 2012
Believe in Yourself
Believe!
The first hurdle beginners need to overcome when it comes to running is standing up to the mental challenge. Most people overweight or not, shy away from running not because of a lack of physical prowess, but because they have a defect in themselves. This lack of belief does the most damage to new runners. But, you must remember, if you can walk for 30 to 40 minutes without needing assistance or ending up in a hospital, then you’re able to start a running program.
One way you can build a powerful belief in yourself and your boundless capabilities is to visualize success all the way through. I did this in the beginning and I continue to do it today. Sometimes I even find myself falling asleep to simple visualization of my next day's run. So, just picture yourself AS IF you’ve ALREADY achieved success, when you've completed that run. Then, you visualize what it feels like after a few dozen runs, and what it will feel like when you’ve lost the weight and became a true runner.
Further more this technique will be of great value when you're on a long run. Visualizing your run in chunks, or chunking, is a valuable mental tool in beating fatigue.
Visualization techniques have been proven to be effective at enticing the mind to behave in a predetermined pattern. And it’s used by top athletes to enhance performance in all types of sports. So why not take advantage of this simple technique to get what you want.
The first hurdle beginners need to overcome when it comes to running is standing up to the mental challenge. Most people overweight or not, shy away from running not because of a lack of physical prowess, but because they have a defect in themselves. This lack of belief does the most damage to new runners. But, you must remember, if you can walk for 30 to 40 minutes without needing assistance or ending up in a hospital, then you’re able to start a running program.
One way you can build a powerful belief in yourself and your boundless capabilities is to visualize success all the way through. I did this in the beginning and I continue to do it today. Sometimes I even find myself falling asleep to simple visualization of my next day's run. So, just picture yourself AS IF you’ve ALREADY achieved success, when you've completed that run. Then, you visualize what it feels like after a few dozen runs, and what it will feel like when you’ve lost the weight and became a true runner.
Further more this technique will be of great value when you're on a long run. Visualizing your run in chunks, or chunking, is a valuable mental tool in beating fatigue.
Visualization techniques have been proven to be effective at enticing the mind to behave in a predetermined pattern. And it’s used by top athletes to enhance performance in all types of sports. So why not take advantage of this simple technique to get what you want.
11 July 2012
3 Mistakes We All Make
• Wearing Sneakers For Too Long
The lack of cushion and shock absorption that comes from wear and tear can result in foot pain or a more serious injury, so make sure to retire an old pair every 200 to 350 miles (about four to six months, depending on how much you run).
• Skipping the Postrun Stretch Session
It’s hard enough squeezing in a run during your busy day, and something I am very familiar with, but stretching those muscles you worked so hard is a must. Increasing flexibility in often-tight hamstrings, calves, shins, and quads can prevent shin splints and runner’s knee, as well as lower back pain. A good stretching session can also prevent tomorrow’s soreness.
• Being Obsessed
Even if you’re training for your first marathon, running as your sole form of exercise is a big no-no. Since overusing the same muscles can cause repetitive stress injuries, incorporate other forms of exercise into your routine. Biking, swimming, yoga, and strength training are perfect complements because they’ll strengthen other muscles, which will make you a faster runner with better endurance. Not to mention, taking a break from running makes you love it even more.
The lack of cushion and shock absorption that comes from wear and tear can result in foot pain or a more serious injury, so make sure to retire an old pair every 200 to 350 miles (about four to six months, depending on how much you run).
• Skipping the Postrun Stretch Session
It’s hard enough squeezing in a run during your busy day, and something I am very familiar with, but stretching those muscles you worked so hard is a must. Increasing flexibility in often-tight hamstrings, calves, shins, and quads can prevent shin splints and runner’s knee, as well as lower back pain. A good stretching session can also prevent tomorrow’s soreness.
• Being Obsessed
Even if you’re training for your first marathon, running as your sole form of exercise is a big no-no. Since overusing the same muscles can cause repetitive stress injuries, incorporate other forms of exercise into your routine. Biking, swimming, yoga, and strength training are perfect complements because they’ll strengthen other muscles, which will make you a faster runner with better endurance. Not to mention, taking a break from running makes you love it even more.
22 June 2012
Building a Habit, or Getting a Backmonkey
I end up speaking a lot about HABIT when I discuss consistency and the deep necessity of using constant workouts to build healthy, sound, and fit lifestyles.
Everyone who wants to be fit and healthy can start down that path, but even reaching the 'middle' distance of it takes a repetition and constant action.
For some of us, luckily I am included here, consistency is not so difficult to achieve and requires little from us but doing and almost no thinking.
But for others, it takes, demands, a strategy. Below are a few actions to help you turn a desire into a habit. Though I concern myself with running, these techniques are usable for other areas of interest. The below steps I will reference my own life, which has a running-based habit.
Now, turning a desire into a ritual requires willpower. As I have said for some this is no problem, but here are some ways to supplement your willpower.
Use these steps to optimize your routine:
Start slowly: Go to bed and wake up fifteen minutes earlier for a few days until this new schedule seems doable. (It's easier to get a running habit started in the morning. You start your day with an accomplishment, and feel good endorphins.)
Monitor your energy: Building a new habit takes effort, so take care of yourself while you’re trying. Eat right, eat enough, and surround yourself with supportive people who want to see you succeed. (Plenty of rest is necessary when building a running habit.)
Choose one new habit at a time to introduce: If you want to run, pray, and write in a journal, choose one of these and make it a habit before adding another. (Concentrate on running and not running plus another sport or sports.)
Chart your progress: Habits take weeks to establish, so keep track of how you’re doing for at least thirty days. Once skipping a session feels like you forgot something—like forgetting to brush your teeth—you can take your ritual up a notch. (A running journal, be it a paper journal or an online one, is essential to creating a consistent running schedule.)
Feel free to use bribery: Eventually habits produce their own motivation, but until then, external motivations like promising yourself a brownie or ice cream can keep you moving forward. (I reward myself with food: brownies or burgers.)
Everyone who wants to be fit and healthy can start down that path, but even reaching the 'middle' distance of it takes a repetition and constant action.
For some of us, luckily I am included here, consistency is not so difficult to achieve and requires little from us but doing and almost no thinking.
But for others, it takes, demands, a strategy. Below are a few actions to help you turn a desire into a habit. Though I concern myself with running, these techniques are usable for other areas of interest. The below steps I will reference my own life, which has a running-based habit.
Now, turning a desire into a ritual requires willpower. As I have said for some this is no problem, but here are some ways to supplement your willpower.
Use these steps to optimize your routine:
Start slowly: Go to bed and wake up fifteen minutes earlier for a few days until this new schedule seems doable. (It's easier to get a running habit started in the morning. You start your day with an accomplishment, and feel good endorphins.)
Monitor your energy: Building a new habit takes effort, so take care of yourself while you’re trying. Eat right, eat enough, and surround yourself with supportive people who want to see you succeed. (Plenty of rest is necessary when building a running habit.)
Choose one new habit at a time to introduce: If you want to run, pray, and write in a journal, choose one of these and make it a habit before adding another. (Concentrate on running and not running plus another sport or sports.)
Chart your progress: Habits take weeks to establish, so keep track of how you’re doing for at least thirty days. Once skipping a session feels like you forgot something—like forgetting to brush your teeth—you can take your ritual up a notch. (A running journal, be it a paper journal or an online one, is essential to creating a consistent running schedule.)
Feel free to use bribery: Eventually habits produce their own motivation, but until then, external motivations like promising yourself a brownie or ice cream can keep you moving forward. (I reward myself with food: brownies or burgers.)
20 June 2012
A Few Things Every Runner Should Have
1. Body Glide – Eliminate chaffing and ensure you’ve got no reason to stop. Vaseline works well too!
2. Wool socks - They are the best at pulling moisture away from your foot which helps to prevent blisters
3. Running shoes – Stop running in your cross trainers and get fitted for a true pair of running shoes. Your local running shop will analyze your stride for free and let you run around in the shoes to test them out.
4. Salt Stick tablets - During summer sweat-fests you can wash out your electrolytes with all the water you are taking in and electrolyte tablets like SaltStick that will help to keep you balanced.
5. MapMyRun – No need to run out and get a GPS watch when you are starting out! Instead you can look up your route and distance on MapMyRun. I used for months and then moved on to something "pricier" but still enjoyed the app.
6. Anti-bacterial – If you want that dry fit clothing you are buying to keep you smelling like a rose, be sure to look for “anti-bacterial” on the label.
7. Sunglasses – Not only do they protect your eyes from flying debris, and reflected sunlight, but they ensure you don’t squint which helps to keep your face relaxed.
8. Handheld Water Bottle – For many new runners a handheld water bottle is easier to adjust to than a waist belt and takes less effort to grip than a water bottle alone. I've used both in the past, and let the day dictate how I carry my water.
2. Wool socks - They are the best at pulling moisture away from your foot which helps to prevent blisters
3. Running shoes – Stop running in your cross trainers and get fitted for a true pair of running shoes. Your local running shop will analyze your stride for free and let you run around in the shoes to test them out.
4. Salt Stick tablets - During summer sweat-fests you can wash out your electrolytes with all the water you are taking in and electrolyte tablets like SaltStick that will help to keep you balanced.
5. MapMyRun – No need to run out and get a GPS watch when you are starting out! Instead you can look up your route and distance on MapMyRun. I used for months and then moved on to something "pricier" but still enjoyed the app.
6. Anti-bacterial – If you want that dry fit clothing you are buying to keep you smelling like a rose, be sure to look for “anti-bacterial” on the label.
7. Sunglasses – Not only do they protect your eyes from flying debris, and reflected sunlight, but they ensure you don’t squint which helps to keep your face relaxed.
8. Handheld Water Bottle – For many new runners a handheld water bottle is easier to adjust to than a waist belt and takes less effort to grip than a water bottle alone. I've used both in the past, and let the day dictate how I carry my water.
28 May 2012
Addendum to Newbie: 3 Months
I was reading to my gf the benefits of tempo running (20-25 minutes) versus long distance running (45-60 minutes). She perked up and said that she was up for that. Now, I hadn't meant it for her to try intervals for several more weeks, if not months. But she thinks, and it does seem to track, that she would better benefit from the hyper active workout in short time.
So she's jumping into intervals in June. Or when she is ready.
So hills are great, but for some people intervals are a better answer. I will keep you posted on how this training plan works out.
Hope have a great run!
Ciao from Madrid.
So she's jumping into intervals in June. Or when she is ready.
So hills are great, but for some people intervals are a better answer. I will keep you posted on how this training plan works out.
Hope have a great run!
Ciao from Madrid.
Newbie: After Three Months
I told my gf that after two or three months of hitting the road, at least three days a week, she should take it to the next level and try some hills.
Why? I explained that challenging yourself, working harder, stimulates you. It will improve your mind and strengthens your muscles. I don't know how much she believes me, but i am hoping that soon, she will put it to the test.
Here’s what I am asking her to add to her normal weekly routine...
HILLS
• Hill workouts improve your leg strength.
• Start with a hill that is about 50 steps in length. As you approach the incline, slow your pace and shorten your stride. Maintain your leg cadence, and you’ll find yourself going up with confidence. Maybe even a smile. Walk back down for recovery. Do two hill repeats on the first session, adding one every workout until you’re up to six.
• Once a week. Try different hills each time.
For the future, I will ask her to add tempo runs and maybe further out a long run.
Why? I explained that challenging yourself, working harder, stimulates you. It will improve your mind and strengthens your muscles. I don't know how much she believes me, but i am hoping that soon, she will put it to the test.
Here’s what I am asking her to add to her normal weekly routine...
HILLS
• Hill workouts improve your leg strength.
• Start with a hill that is about 50 steps in length. As you approach the incline, slow your pace and shorten your stride. Maintain your leg cadence, and you’ll find yourself going up with confidence. Maybe even a smile. Walk back down for recovery. Do two hill repeats on the first session, adding one every workout until you’re up to six.
• Once a week. Try different hills each time.
For the future, I will ask her to add tempo runs and maybe further out a long run.
18 May 2012
Motivating Consistency
I simply get my iPod out because I know when I am unmotivated, music is my answer to override having to hear my every step early on. If you're married, then go out with your spouse. Or how about joining a team? It can be as easy as remembering WHY you run: for that summer bikini or because your doctor told you to. It doesn't matter why you run every day or every other day...it is that you DO run. What you are looking for is consistent running. This is something I cannot stress enough. Consistency is so important. It's the mother's milk of running. I tell every runner and non runner, be they youngsters or oldsters, to get out there and follow a schedule! Run and run often!
My new motivator is: music.
Running with music, especially early on, can make a 10-minute run feel much easier and help your body in producing endorphins that will make longer runs feel much shorter than they actually are. Even for those more experienced, music can cut down and fatigue and make those long runs easier. And this is something that I do often lately. I've stepped up my running to encompass a lot of pain and fatigue. I was once a detractor of music but I have found its place in my runs. If it can't help me stay consistent, then plug me in!
Find what motivates you and use it. Use it over and over. Consistency must be your number one priority. Young or old. Beginner or pro. Constant running makes a good runner.
My new motivator is: music.
Running with music, especially early on, can make a 10-minute run feel much easier and help your body in producing endorphins that will make longer runs feel much shorter than they actually are. Even for those more experienced, music can cut down and fatigue and make those long runs easier. And this is something that I do often lately. I've stepped up my running to encompass a lot of pain and fatigue. I was once a detractor of music but I have found its place in my runs. If it can't help me stay consistent, then plug me in!
Find what motivates you and use it. Use it over and over. Consistency must be your number one priority. Young or old. Beginner or pro. Constant running makes a good runner.
08 May 2012
Jogger or Runner?
The dictionary defines a jog as a “steady, gentle pace,” while a run is “a brisk speed faster than a walk
07 May 2012
5 Tips for Newbies
• Start with low mileage.
• Get yourself fitted for a good pair of running sneakers.
• Don’t run too often.
• Drink lots of water.
• Don’t compare yourself to other runners.
• Get yourself fitted for a good pair of running sneakers.
• Don’t run too often.
• Drink lots of water.
• Don’t compare yourself to other runners.
25 April 2012
Newbie: Getting Confident
BE CONSISTENT
This is my mantra. I can not say this enough to anyone who will hear me, runners or not. Simply doing all your runs provides positive feedback. It proves you can make a plan and stick to it. Better, when you look at your log, you can SEE your constant accomplishments over the past week or month.
ADD A DAY
I've never really thought about it but I believe I have used this technique unconsciously. The extra kms that comes with a fourth, or in my case a sixth, day of running can make you feel like your training has reached a new level. And that feeling is amazing, pushing your limits of distance and stamina.
DO WORKOUTS YOU ENJOY
If speedwork makes you feel powerful, go ahead and do tempo runs. If you like hill repeats, do hill repeats.
BE FLEXIBLE
If you feel like you need a day off, take a day off. Rest up and hit the roads.
This is my mantra. I can not say this enough to anyone who will hear me, runners or not. Simply doing all your runs provides positive feedback. It proves you can make a plan and stick to it. Better, when you look at your log, you can SEE your constant accomplishments over the past week or month.
ADD A DAY
I've never really thought about it but I believe I have used this technique unconsciously. The extra kms that comes with a fourth, or in my case a sixth, day of running can make you feel like your training has reached a new level. And that feeling is amazing, pushing your limits of distance and stamina.
DO WORKOUTS YOU ENJOY
If speedwork makes you feel powerful, go ahead and do tempo runs. If you like hill repeats, do hill repeats.
BE FLEXIBLE
If you feel like you need a day off, take a day off. Rest up and hit the roads.
24 April 2012
10 Things for Newbies
I found this in my notes. Some very good advice here for new runners. Enjoy.
1. Get Fitted: Pay a visit to your local independent running store. Often these smaller stores have more knowledgeable staff than the big box retails stores. Many provide gait analysis which reveals your foot strike pattern. Knowing this will determine whether you overpronate, underpronate or have a neutral gait which will help in selecting the best shoe for your foot type. Don’t skimp on your shoes. Be prepared to pay $80 to $100 for a good pair of running shoes.
2. Get Technical: Invest a little in some technical fabric running shorts, tops, and socks. Technical fabric can be made of a variety of fibers including natural (bamboo, smartwool) and synthetic (polyester, nylon, Lyrca) materials. Avoid 100 percent cotton. It tends to retain sweat causing chaffing, irritation, and even blisters. Technical fabrics allow the moisture to rise to the surface where it can evaporate. They still get damp, but not nearly as much as 100 percent cotton.
3. Get a Group: Motivation, inspiration, accountability, and commitment increase dramatically when you’re a part of a running group or at least have a running buddy. Everyone experiences times when they don’t want to run, but if you know you have buddies counting on you, it can make all the difference in the world when it comes to rolling over and getting out of bed. Check with your local running store. Many provide beginning running groups or know of running coaches in the area that work with beginning runners.
4. Get a Plan: Just getting out the door and running often does not work for many people, especially if you’ve been sedentary or away from exercise for any period of time. Find a beginning running plan to follow. There are beginning running programs online or you can contact your local running store, running club, or running coaches in the area to inquire about beginning running plans. One of the most effective ways to begin is with a run/walk method. With my new runners, I often begin with a 1-minute run/ 5-minute walk interval. We repeat the run/walk interval five times for a great 30-minute workout. Over the next 11 weeks, we gradually increase the running and decrease the walking portions of the intervals until the group is running 30 minutes with no walking.
5. Get Acclimated: Whenever you begin new exercise your body’s fitness level will actually dip a little while you acclimate to the new demands you’re putting on your body. This is when most new runners give up. I’ve heard many a new runner say, “If I feel this tired, drained, and wiped out, what’s the point in running?” Understand before you take up running that it takes your body about four to six weeks to acclimate to the new demands. Anticipating that “wiped out feeling” can actually make it less of a shock. Just know that you’re going to feel the effects of your new activity. Hang in there and before you know it, you’ll pull out of that dip and begin to feel stronger than before you started. Also, start slowly. Many new runners experience shin splints, pulled calf muscles, cramping quads, or sore hips from going out too fast or from doing too much too soon. Take it slow and ease into your new activity.
6. Get Fueled: Fueling your new activity is very important. Timing is key. It’s a good rule of thumb to eat about 200 to 400 calories of mostly complex carbs and a little protein about 1.5 hours prior to your run. This will give your body time to digest the food and provide your body with the needed energy for your activity. Not eating or not eating enough before your run can make your run feel labored or cause your muscles to feel fatigued. Eating too soon can sometimes cause stomach issues.
Digestion usually stops or slows dramatically when you run, so if you eat just before running, then all the food will just sit there. It will go nowhere and do little to provide you with little energy. What works best for your pre-run snack will vary from runner to runner, but some foods to try include yogurt with granola, an English muffin with peanut butter, or half a peanut butter sandwich and a banana. Post-run refueling is important too. Eating a 4:1 ratio of carbs to protein within 30 to 45 minutes after a run is optimal timing to provide your tired muscles with the fuel they need to rebuild quickly. Lowfat chocolate milk actually has the 4:1 ratio.
7. Get Hydrated: Being well-hydrated is just as important as being well fueled. Be sure to drink about 20 oz. of water about two hours prior to running. This will give it time to pass through your system and be voided before your run. During your run, drinking water is fine. Once you’re running more than 45 to 60 minutes, you’ll need to switch to a sports drink to help replace vital electrolytes which are minerals (sodium, potassium, magnesium, calcium, and phosphorus) that play a major role in helping to maintain proper water balance in your body. Electrolytes can be lost though your perspiration. Sports drinks such as Gatorade contain these important minerals.
8. Get Warmed-Up: Before you head out on your run, be sure to warm-up your muscles with a dynamic stretch. A five-minute walk is a great way to do this. This will help decrease the chance of your muscles feeling tight during your run. Save the traditional stretch-and-hold stretches for after your run.
9. Get In Tune With Your Body: Listen to your body. If you’re feeling something other than regular workout-related muscle soreness, don’t run. Running through the pain is never a good idea. If you’re experiencing pain along your shin, hip, IT Band or any area of the body that’s beyond normal muscle soreness, ice it, elevate it, and use your normal choice of anti-inflammatory medication and rest. When you no longer feel any pain, ease back into your running. If the pain persists, don’t let it linger. Go see your doctor.
10. Get Rest: Rest is just as important as your workout. Rest allows your body time to rebuild and recover. When you run or do any type of exercise, you actually create little micro tears in the muscle tissue. Your body then rushes in to rebuild and repair the tears. This is the normal muscle-building process that makes you stronger. However, if you don’t take the proper rest, your body may not have time to fully repair before your next run causing you to feel sore, tired, and sluggish. When you first start your beginning running program, it’s a good idea to have at least one day of rest in between runs.
1. Get Fitted: Pay a visit to your local independent running store. Often these smaller stores have more knowledgeable staff than the big box retails stores. Many provide gait analysis which reveals your foot strike pattern. Knowing this will determine whether you overpronate, underpronate or have a neutral gait which will help in selecting the best shoe for your foot type. Don’t skimp on your shoes. Be prepared to pay $80 to $100 for a good pair of running shoes.
2. Get Technical: Invest a little in some technical fabric running shorts, tops, and socks. Technical fabric can be made of a variety of fibers including natural (bamboo, smartwool) and synthetic (polyester, nylon, Lyrca) materials. Avoid 100 percent cotton. It tends to retain sweat causing chaffing, irritation, and even blisters. Technical fabrics allow the moisture to rise to the surface where it can evaporate. They still get damp, but not nearly as much as 100 percent cotton.
3. Get a Group: Motivation, inspiration, accountability, and commitment increase dramatically when you’re a part of a running group or at least have a running buddy. Everyone experiences times when they don’t want to run, but if you know you have buddies counting on you, it can make all the difference in the world when it comes to rolling over and getting out of bed. Check with your local running store. Many provide beginning running groups or know of running coaches in the area that work with beginning runners.
4. Get a Plan: Just getting out the door and running often does not work for many people, especially if you’ve been sedentary or away from exercise for any period of time. Find a beginning running plan to follow. There are beginning running programs online or you can contact your local running store, running club, or running coaches in the area to inquire about beginning running plans. One of the most effective ways to begin is with a run/walk method. With my new runners, I often begin with a 1-minute run/ 5-minute walk interval. We repeat the run/walk interval five times for a great 30-minute workout. Over the next 11 weeks, we gradually increase the running and decrease the walking portions of the intervals until the group is running 30 minutes with no walking.
5. Get Acclimated: Whenever you begin new exercise your body’s fitness level will actually dip a little while you acclimate to the new demands you’re putting on your body. This is when most new runners give up. I’ve heard many a new runner say, “If I feel this tired, drained, and wiped out, what’s the point in running?” Understand before you take up running that it takes your body about four to six weeks to acclimate to the new demands. Anticipating that “wiped out feeling” can actually make it less of a shock. Just know that you’re going to feel the effects of your new activity. Hang in there and before you know it, you’ll pull out of that dip and begin to feel stronger than before you started. Also, start slowly. Many new runners experience shin splints, pulled calf muscles, cramping quads, or sore hips from going out too fast or from doing too much too soon. Take it slow and ease into your new activity.
6. Get Fueled: Fueling your new activity is very important. Timing is key. It’s a good rule of thumb to eat about 200 to 400 calories of mostly complex carbs and a little protein about 1.5 hours prior to your run. This will give your body time to digest the food and provide your body with the needed energy for your activity. Not eating or not eating enough before your run can make your run feel labored or cause your muscles to feel fatigued. Eating too soon can sometimes cause stomach issues.
Digestion usually stops or slows dramatically when you run, so if you eat just before running, then all the food will just sit there. It will go nowhere and do little to provide you with little energy. What works best for your pre-run snack will vary from runner to runner, but some foods to try include yogurt with granola, an English muffin with peanut butter, or half a peanut butter sandwich and a banana. Post-run refueling is important too. Eating a 4:1 ratio of carbs to protein within 30 to 45 minutes after a run is optimal timing to provide your tired muscles with the fuel they need to rebuild quickly. Lowfat chocolate milk actually has the 4:1 ratio.
7. Get Hydrated: Being well-hydrated is just as important as being well fueled. Be sure to drink about 20 oz. of water about two hours prior to running. This will give it time to pass through your system and be voided before your run. During your run, drinking water is fine. Once you’re running more than 45 to 60 minutes, you’ll need to switch to a sports drink to help replace vital electrolytes which are minerals (sodium, potassium, magnesium, calcium, and phosphorus) that play a major role in helping to maintain proper water balance in your body. Electrolytes can be lost though your perspiration. Sports drinks such as Gatorade contain these important minerals.
8. Get Warmed-Up: Before you head out on your run, be sure to warm-up your muscles with a dynamic stretch. A five-minute walk is a great way to do this. This will help decrease the chance of your muscles feeling tight during your run. Save the traditional stretch-and-hold stretches for after your run.
9. Get In Tune With Your Body: Listen to your body. If you’re feeling something other than regular workout-related muscle soreness, don’t run. Running through the pain is never a good idea. If you’re experiencing pain along your shin, hip, IT Band or any area of the body that’s beyond normal muscle soreness, ice it, elevate it, and use your normal choice of anti-inflammatory medication and rest. When you no longer feel any pain, ease back into your running. If the pain persists, don’t let it linger. Go see your doctor.
10. Get Rest: Rest is just as important as your workout. Rest allows your body time to rebuild and recover. When you run or do any type of exercise, you actually create little micro tears in the muscle tissue. Your body then rushes in to rebuild and repair the tears. This is the normal muscle-building process that makes you stronger. However, if you don’t take the proper rest, your body may not have time to fully repair before your next run causing you to feel sore, tired, and sluggish. When you first start your beginning running program, it’s a good idea to have at least one day of rest in between runs.
Newbie: be patient
I've read that one of the beautiful thing about running is that it's cumulative. The miles you ran years ago are still in your legs and thus, with every NEW run, you can only build strength. Now, the biggest hurdle for most people is in the early stages of training where you feel as though you’ll never get into shape. I've recently heard this complaint. It is a normal feeling. Extending your runs from a 5 to 10 minute run to 60 minutes simply takes patience. Patience, I repeat. In running there is a domino effect. It comes from consistency. Your willingness to get out the door everyday is huge. When I heard my gf complain about her inability to improve, I told her it's "a big victory just getting out the door." "You do that consistently and I promise you," I explained. "You will be doing 45 minute runs and they will feel easier than the 10-minute jogs you're doing now." The body will adapt to any stress you place on it. I've put a lot of stress on my body in the last three months and it's strengthening up nicely. But, and this is the KEY, you don’t expect instant results. You can't expect things to change overnight or even in eight weeks. But it will. Be patient.
18 April 2012
Newbie from the Couch
If you’re coming off the couch, gradually increase to three runs a week (runs every other day) to 30 minutes each. To avoid injuries, use my run-walk-run method. Avoid huffing and puffing on these runs—even at the end—and take walk breaks from the first minute.
When you can run (and walk) comfortably for 30 minutes on three weekly runs, increase the distance of one run a week by half a mile. This long run should be one to two minutes slower than the other runs, with more walk breaks.
When you can run (and walk) comfortably for 30 minutes on three weekly runs, increase the distance of one run a week by half a mile. This long run should be one to two minutes slower than the other runs, with more walk breaks.
11 April 2012
Newbie Guide
It's so hard! I heard my girlfriend say, as she removed her shoes. As a newbie she was feeling the difficulties that come with moving from 0 to active.
Here are some of the instructions I've used with her and some I've found. All are useful but you need to tailor them to the beginner runner you're helping.
A SHORT NEWBIE GUIDE TO RUNNING
• Warm up first
It’s important to warm up your body before running. Otherwise running will feel very hard on the unconditioned body. Walking is a great way to warm up the body. Start with a medium paced walk and then speed up until you start to sweat. Once your body is warm, you are ready to run.
• A few minutes each week
Each run should take about 20 or 30 minutes, three times a week. That time is the amount of moderate exercise recommended by numerous studies for optimum fitness and health. This schedule will get you fit, even if you are not running long distance yet. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. My girlfriend uses her yoga class as her both recovery day and strength day.
• Run for time, or run for distance
You can either measure your run by time or by distance. Choose the option that seems easiest for you to keep track of.
• Buy good shoes
It’s worth going to a specialty shop to buy a pair of running shoes. Make sure that the salesperson looks at the shape and arch of your foot to figure out the best shoes for you. The reason good shoes are important is because it will soften the impact and protect your joints. I can't stress enough that a good and probably expensive pair of shoes are a must for any runner.
• Alternate with interval training
The best way to get fit fast is through interval training. This means short burst of high intensity exercise alternating with recovery periods. More calories are burned in short, high intensity exercise. Try alternating 5 minutes of walking and one minute of running for twenty minutes. As you get fitter, you can lengthen the periods of running. This will help you to build up speed in your running. I love the Kenyan version. Jogging the length behind the soccer goals, then sprinting diagonal down field, then jogging the goal, then sprinting again. Lots of fun.
• Use correct running technique
Keep your head up and your lower arms in hip height, and run without bouncing. It all helps to work your body more efficiently.
• Run with others
A great way to keep up your motivation is to run with others. See if a colleague or a friend is willing to come running with you. Or go to meetup.com. You can always start one too, as I recently did.
• Keep an exercise diary
Keep a record of your new exercise routine. Write down each day what kind of exercise you have done. Put feelings and ideas and especially your aches and pains. It's always good to review how things went a few weeks ago, either from a purely intellectual or emotional pursuit.
• Add a cool-down period after exercise
It’s important for the body to cool down after running. The best way is to walk at a medium pace until your heart-rate returns to normal.
• Stretch after running
It’s a good practice to stretch after running because it keeps your body flexible. Another key thing to do, both as a beginner and as a more experienced runner.
27 March 2012
Robert's Observations
Beginning runners often need to know how they can tell if they're running at the correct, easy level. Not pushing too hard too soon. The answer hasn't changed since I've been running and first heard it from my coach. I passed it on once more last week to my girlfriend.
There's a test for it. We call it the talk test.
If you can run and carry on a normal conversation at the same time, you're running at the right pace. If you are huffing and puffing and have to pause between words, you're running too fast.
Now her question, rightly so, was what if you're alone and not running with a conversation partner. My answer, with a smile, is: talk to yourself.
She has yet to tell me if she uses the talk test.
17 March 2012
How to Help a Newbie Runner
My girlfriend is starting to run. She's done some running in the past, but not at the level that I've been at in the last years. Now I've never liked running with people who are at a lower fitness level than me, and not because of some ego, but out of a sense of worry for the new runner. Also, I am always cogniescent of my need to keep at a certain level of training. With both those thoughts in mind, I have been helping my girlfriend. Our first run was my warmup of 2k where I slowed my pace significantly and gave her command of where she stopped our collaboration. Then she went to her walk/run routine of 30 minutes. We've decided on a multi-week plan for her running program. She liked, as the poster says, a program of: 4 weeks to see a change in yourself, 8 weeks for friends to see a difference, and 12 weeks for the rest of the world to see a difference in you. Lastly, we're shooting for her to run with me at training pace for 10k in 6 months. Yet always remember a plan of experienced runner with a newbie should be flexible and non-binding.
Here are two things that I've thought of during the past week...
1. If your newbie is sedentary, encourage her to start with three weeks of walking, four times a week, for 30 minutes. And then move to walk/run episodes of 30 minutes. Running with walking four times, with three days of rest, will keep injuries of your new runner.
2. If you run with a beginner, don’t plan on it being a workout for you. Instead, do your run first, and then head out with her at her pace. You need to go slow. Let the newbie enjoy their run, so that, when they run alone, they can carry that feeling of success and achievement.
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