Friends and Fitness Enthusiasts,
Run, Forrest, Run! That's all I've been doing for the past few months. Running and yoga have been my exercise modes to train for this half marathon. One day while icing my knees after a run, I realized that I should probably cross train so I don't wear out my body one step at a time. Since I can't imagine running for 5 hours (the minimum I would be running for a full marathon), and I have a feeling that my body won't be able to take the pounding of running for long, I thought about what other activities I could do. Why not a triathlon?
I've always written off triathlons saying, "Well, the biking I could do but, swimming? Pssh...swimming is not for me." With a pool at my gym/work, there was no way I could continue ignoring that aspect of training. The lifeguards at my pool are super friendly and were eager to help me work on my form. I'm now into my 3rd week of swimming and am in love with it! Swimming well really just comes down to form (teaser...get excited for a post all about swimming!)
Running? Check. Swimming? Check. Biking? Pending.
Again, using my undergrads as resources, a girl on the cycling team was able to direct me to a sweet road bike by Specialized. I still know nothing about bikes, what you should look for, what's good, what isn't but, I'm told that the Specialized Dolce for Women is an excellent bike to begin one's love affair with cycling.
My next step is to actually get the bike and ride. There are tons of resources on the web for how to train for a triathlon. My modus operandi for now will just be to get all three activities in during the week with some yoga and strength training too. Eventually, I'll have to work on transitioning from cycling to running but that will come in due time. Until then, perhaps give triathlons a second look...the swimming part isn't really that bad!
In health,
Lauren
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Tuesday, February 7, 2012
Monday, January 2, 2012
345/365 Thrills of Running Down Hills
Friends and Fitness Enthusiasts,
Running hills are a great way to train to run faster. The motion of running on an incline is an exaggeration of how we run on flat ground. By training up hills, you can work on your knee drive upwards and your leg extension as you propel yourself forward. If you find a nice stretch of hill (like 400m/0.25mi), sprint up and jog down four to six times for a quick and exhilarating work out. Form is crucial for running up and down the hills to avoid injury and increase performance.
As you may know, my cousin and I are training for the Rock and Roll Half Marathon in March. Our neighborhood offers a nice variety of terrain for us to run including those dreadful hills. Too many hills on our runs seems to have caused my cousin's knee to bother her. She went to the local running store to purchase a sleeve for her knee. The sales associate however advised her to wait on the sleeve and to just try to take it easy and not run so many hills. Since we cannot just make perfectly flat routes out of thin air, he coached her on how to approach declines.
When running down a hill, I usually just let my body fly while still maintaining a toe strike; I feel my knees a little more when I do that. Instead, he suggested to run with a gentle heel to mid strike and to lean forward. Your lean doesn't start at your waist but at your ankles to keep your posture the same as if you were running on flat ground. This requires you to bend your knees more on your landing and be more aware of your posture. I tried doing this and in fact, I did go down a lot faster with more control and no knee pain. Speaking of knees, be sure to ice after a tough run especially if you have previous injuries. Icing will decrease inflammation and speed recovery; 15-20min is ideal.
As always, stand tall, tuck your pelvis underneath you, drive your knees straight up (to avoid twisting of any kind), keep your shoulders and head back, and have a great run.
In health,
Lauren
Running hills are a great way to train to run faster. The motion of running on an incline is an exaggeration of how we run on flat ground. By training up hills, you can work on your knee drive upwards and your leg extension as you propel yourself forward. If you find a nice stretch of hill (like 400m/0.25mi), sprint up and jog down four to six times for a quick and exhilarating work out. Form is crucial for running up and down the hills to avoid injury and increase performance.
As you may know, my cousin and I are training for the Rock and Roll Half Marathon in March. Our neighborhood offers a nice variety of terrain for us to run including those dreadful hills. Too many hills on our runs seems to have caused my cousin's knee to bother her. She went to the local running store to purchase a sleeve for her knee. The sales associate however advised her to wait on the sleeve and to just try to take it easy and not run so many hills. Since we cannot just make perfectly flat routes out of thin air, he coached her on how to approach declines.
When running down a hill, I usually just let my body fly while still maintaining a toe strike; I feel my knees a little more when I do that. Instead, he suggested to run with a gentle heel to mid strike and to lean forward. Your lean doesn't start at your waist but at your ankles to keep your posture the same as if you were running on flat ground. This requires you to bend your knees more on your landing and be more aware of your posture. I tried doing this and in fact, I did go down a lot faster with more control and no knee pain. Speaking of knees, be sure to ice after a tough run especially if you have previous injuries. Icing will decrease inflammation and speed recovery; 15-20min is ideal.
As always, stand tall, tuck your pelvis underneath you, drive your knees straight up (to avoid twisting of any kind), keep your shoulders and head back, and have a great run.
In health,
Lauren
Wednesday, December 28, 2011
343/365 What's GU, Pussycat?
Friends and Fitness Enthusiasts,
My cousin and I are training for the Rock and Roll Half Marathon in DC next year, who's in? "But, Lauren," you think to yourself, "how could I ever run a half marathon?" Well, I am still asking that question to myself even as my cousin and I are doing our long runs on the weekend. How does one train for a half marathon?
I am certainly no expert on the subject of long distance running, I just do whatever my cousin tells me otherwise I probably would stop training altogether. Our game plan though is to run just 3 times a week. On off days, I do yoga to stretch out my calves, hip flexors, hamstrings, and core to help recover and prevent injury. Day One of running is 2 miles run and Day Two is a slightly longer run. These runs are meant to keep the wheels greased, to train our minds to easily conquer that first leg, and to work on speed. Our long run on the weekends started at 4 miles and have gotten longer by 1-1.25 miles each week. Once we got over the 10K marker (6.2 mi), it was time to whip out the energy gel.
Energy gels, GU Energy, Sport Beans etc. are products that give you a boost of energy. They are mostly made with sugar to deliver energy quickly to your body; they also usually have electrolytes and protein. On a long distance run, you're burning a mixture of fats and carbs, carbs being glycogen floating around in your blood or stored in your liver. Conditioned endurance runners will be able to burn more fat since their bodies are more efficient and can take the time to use fat. At some point though, all of us will burn more carbs than fat since it takes a shorter time to burn carbs and we need the energy immediately. To top off those sugar levels, energy gels come in to save the day! By taking in a bolus of sugar that is easy to digest, we refill the bank of sugar our body can withdraw from to create more ATP, energy.
The thing to keep in mind with energy gels is timing. Though you may not feel tired 30-45 min into the race, a few more minutes longer at that intensity without fuel could be your end. It's recommended that you take a "shot" 15 min before running to top off your fuel levels and then every 30-45 min. GU Energy says to take the whole packet at once but for me, it's a little too much and I feel really weird and shaky. I take about a third each time interval and it has worked out well for me. I have yet to hit my wall, just my lactate threshold on some hills.
Before trying it, I joked about goo packs and how weird or gross they were. After two weeks of goosage (goo usage ha ha) I can truly say that they're not so bad. My gel has been hard and cold since it's been frigid outside which is fine by me. I can't imagine soft, warm gel; maybe that's just me. I've only tried GU Energy's Tri-Berry. I've also taken a few punch flavored Sport Beans before running because I actually have time to chew it. These are also pretty good, I'd just be slightly afraid of choking if I took it while running. The best thing I can recommend is giving it a try and seeing which kind/brand you like. And as always, drink water! These companies don't really say why you should drink 24-30 ounces with it but my guess is to help wash it down. Of course, you should absolutely stay hydrated whether you're running or hanging out anyway because Mama Lauren said so.
If you are a gooser (goo user ha ha), let me know what you think, what flavors you like, and which brand you enjoy the most.
In health,
Lauren
My cousin and I are training for the Rock and Roll Half Marathon in DC next year, who's in? "But, Lauren," you think to yourself, "how could I ever run a half marathon?" Well, I am still asking that question to myself even as my cousin and I are doing our long runs on the weekend. How does one train for a half marathon?
I am certainly no expert on the subject of long distance running, I just do whatever my cousin tells me otherwise I probably would stop training altogether. Our game plan though is to run just 3 times a week. On off days, I do yoga to stretch out my calves, hip flexors, hamstrings, and core to help recover and prevent injury. Day One of running is 2 miles run and Day Two is a slightly longer run. These runs are meant to keep the wheels greased, to train our minds to easily conquer that first leg, and to work on speed. Our long run on the weekends started at 4 miles and have gotten longer by 1-1.25 miles each week. Once we got over the 10K marker (6.2 mi), it was time to whip out the energy gel.
Energy gels, GU Energy, Sport Beans etc. are products that give you a boost of energy. They are mostly made with sugar to deliver energy quickly to your body; they also usually have electrolytes and protein. On a long distance run, you're burning a mixture of fats and carbs, carbs being glycogen floating around in your blood or stored in your liver. Conditioned endurance runners will be able to burn more fat since their bodies are more efficient and can take the time to use fat. At some point though, all of us will burn more carbs than fat since it takes a shorter time to burn carbs and we need the energy immediately. To top off those sugar levels, energy gels come in to save the day! By taking in a bolus of sugar that is easy to digest, we refill the bank of sugar our body can withdraw from to create more ATP, energy.
The thing to keep in mind with energy gels is timing. Though you may not feel tired 30-45 min into the race, a few more minutes longer at that intensity without fuel could be your end. It's recommended that you take a "shot" 15 min before running to top off your fuel levels and then every 30-45 min. GU Energy says to take the whole packet at once but for me, it's a little too much and I feel really weird and shaky. I take about a third each time interval and it has worked out well for me. I have yet to hit my wall, just my lactate threshold on some hills.
Before trying it, I joked about goo packs and how weird or gross they were. After two weeks of goosage (goo usage ha ha) I can truly say that they're not so bad. My gel has been hard and cold since it's been frigid outside which is fine by me. I can't imagine soft, warm gel; maybe that's just me. I've only tried GU Energy's Tri-Berry. I've also taken a few punch flavored Sport Beans before running because I actually have time to chew it. These are also pretty good, I'd just be slightly afraid of choking if I took it while running. The best thing I can recommend is giving it a try and seeing which kind/brand you like. And as always, drink water! These companies don't really say why you should drink 24-30 ounces with it but my guess is to help wash it down. Of course, you should absolutely stay hydrated whether you're running or hanging out anyway because Mama Lauren said so.
If you are a gooser (goo user ha ha), let me know what you think, what flavors you like, and which brand you enjoy the most.
In health,
Lauren
Friday, May 13, 2011
297/365 Newton Running Shoes: Another Option for Running Barefoot
Friends and Fitness Enthusiasts,
After discussing my whole running situation with a fellow fitness professional, he recommended that I check out these shoes by Newton Running. If you want to do the whole barefoot shoe thing without actually being barefoot or getting those finger toe shoes, here's a viable option.
These shoes are different from your current kicks because of their cushioning on your forefoot. They also offer shoes specific to the shape of your foot. If you pronate, there's a shoe for that. If you supinate, there's a shoe for that. Newtons come in bright colors and are a little more expensive than your average shoe. I cannot personally recommend these shoes but I do plan on making these my next pair. I'll let you know.
In health,
Lauren
After discussing my whole running situation with a fellow fitness professional, he recommended that I check out these shoes by Newton Running. If you want to do the whole barefoot shoe thing without actually being barefoot or getting those finger toe shoes, here's a viable option.
These shoes are different from your current kicks because of their cushioning on your forefoot. They also offer shoes specific to the shape of your foot. If you pronate, there's a shoe for that. If you supinate, there's a shoe for that. Newtons come in bright colors and are a little more expensive than your average shoe. I cannot personally recommend these shoes but I do plan on making these my next pair. I'll let you know.
In health,
Lauren
Thursday, May 12, 2011
296/365 How Foot Strike Running Keeps me Moving
Friends and Fitness Enthusiasts,
About a year ago, I was suffering from major pain in my shins and eventually my knees from running. I was diagnosed with "external compartmental fasciitis" which means that the sheath of fascia surrounding the muscles in my leg are too tight for my muscles when blood flows through it from physical activity like running. I was told to either stop running or get surgery to slice open the fascia. My family advised me not to go through the surgery and get orthotics to correct my pronated feet. Kelby's mom told me to cut down my running to twice a week so I didn't have to give it up entirely. By doing all this, I was able to keep up running.
Last fall, I did an internship with Acceleration Richmond where we coached athletes on improving their running form, speed, agility, and quickness. Here is where I learned to run on the balls of my feet or running with "foot strike." I really think this is what fixed my shin splints and my "external compartmental fasciitis." By running on the balls of your feet, it doesn't really matter whether your feet are pronated or supinated, just that you point your toes forward. Not only do I run faster with no pain in my shins or knees, I have also noticed a change in the shape of my calves. Before, only the inner half of my gastrocnemius muscle was defined but now the outer half is coming out. Also, my calves are just leaner in general, woo!
So there you have it, foot strike running is an efficient way of running that inherently corrects your pronated feet. It should also be able to fix your shin splints without all that ice and rest. Remember that your body isn't used to it so start out slow. Happy running!
In health,
Lauren
About a year ago, I was suffering from major pain in my shins and eventually my knees from running. I was diagnosed with "external compartmental fasciitis" which means that the sheath of fascia surrounding the muscles in my leg are too tight for my muscles when blood flows through it from physical activity like running. I was told to either stop running or get surgery to slice open the fascia. My family advised me not to go through the surgery and get orthotics to correct my pronated feet. Kelby's mom told me to cut down my running to twice a week so I didn't have to give it up entirely. By doing all this, I was able to keep up running.
Last fall, I did an internship with Acceleration Richmond where we coached athletes on improving their running form, speed, agility, and quickness. Here is where I learned to run on the balls of my feet or running with "foot strike." I really think this is what fixed my shin splints and my "external compartmental fasciitis." By running on the balls of your feet, it doesn't really matter whether your feet are pronated or supinated, just that you point your toes forward. Not only do I run faster with no pain in my shins or knees, I have also noticed a change in the shape of my calves. Before, only the inner half of my gastrocnemius muscle was defined but now the outer half is coming out. Also, my calves are just leaner in general, woo!
So there you have it, foot strike running is an efficient way of running that inherently corrects your pronated feet. It should also be able to fix your shin splints without all that ice and rest. Remember that your body isn't used to it so start out slow. Happy running!
In health,
Lauren
Monday, May 9, 2011
293/365 Got Loose Stool? Here's What to Do!
Friends and Fitness Enthusiasts,
I apologize if this post is too personal for some of you but I had to address it; it was the cause for my lack of posting these last couple days. I'm not sure what I did or what I ate but something didn't agree with me and left me with a yucky, bloated, uncomfortable feeling in my bowels. I would hate for this to happen to one of you so I'm addressing it now.
The first thing you should do is take a few days off from exercise. Running and other bouncing can upset your body very much and delay your recovery. You've also got to change your diet until you feel better. Get yourself some oatmeal, white bread, white rice, applesauce, bananas, plain pasta, and jello. You need foods that are easy to digest. Foods with fiber and fat are NOT your friend. Creamy foods (except for yogurt) are also your enemy. Until you haven't had diarrhea for at least 24 hours, I would stick to the diet and taking it easy. Also, stay hydrated!! G2 is okay by me in this situation.
Thanks to my parents' advice, I am back in business and went running (at a slower pace) today. The 10K Train is back on track!
In health,
Lauren
I apologize if this post is too personal for some of you but I had to address it; it was the cause for my lack of posting these last couple days. I'm not sure what I did or what I ate but something didn't agree with me and left me with a yucky, bloated, uncomfortable feeling in my bowels. I would hate for this to happen to one of you so I'm addressing it now.
The first thing you should do is take a few days off from exercise. Running and other bouncing can upset your body very much and delay your recovery. You've also got to change your diet until you feel better. Get yourself some oatmeal, white bread, white rice, applesauce, bananas, plain pasta, and jello. You need foods that are easy to digest. Foods with fiber and fat are NOT your friend. Creamy foods (except for yogurt) are also your enemy. Until you haven't had diarrhea for at least 24 hours, I would stick to the diet and taking it easy. Also, stay hydrated!! G2 is okay by me in this situation.
Thanks to my parents' advice, I am back in business and went running (at a slower pace) today. The 10K Train is back on track!
In health,
Lauren
Tuesday, May 3, 2011
287/365 Training for a Race to Stay Motivated
Friends and Fitness Enthusiasts,
As I mentioned in a previous post, registering for a race is a great example of setting goals for yourself. My measurement day is tomorrow which has already made me slack off this weekend. The end was near and I was hungry. I knew that I needed to ask myself, "Where do you go from here?" Do I try to maintain this by keeping up my exercise regiment? Do I maintain by going back to what I did before? How am I going to keep myself from gaining it all back? The answer for me was registering for a race.
A 10K is coming up on June 15 in my area. This will be the third 10K I've ever run and I'm super excited. My April training revealed that I am a better, faster runner than I thought. I think my knees are ready to train more so that I can beat my time from last year, 56:04. To get me going, I have started a 10K for Intermediate Runners routine by Hal Higdon. Am I really an Intermediate runner? Maybe...maybe not. All I know is that I am a better athlete than I was before and that I have the time and passion to train for this 10K. Let's do this! Who's in?
In health,
Lauren
As I mentioned in a previous post, registering for a race is a great example of setting goals for yourself. My measurement day is tomorrow which has already made me slack off this weekend. The end was near and I was hungry. I knew that I needed to ask myself, "Where do you go from here?" Do I try to maintain this by keeping up my exercise regiment? Do I maintain by going back to what I did before? How am I going to keep myself from gaining it all back? The answer for me was registering for a race.
A 10K is coming up on June 15 in my area. This will be the third 10K I've ever run and I'm super excited. My April training revealed that I am a better, faster runner than I thought. I think my knees are ready to train more so that I can beat my time from last year, 56:04. To get me going, I have started a 10K for Intermediate Runners routine by Hal Higdon. Am I really an Intermediate runner? Maybe...maybe not. All I know is that I am a better athlete than I was before and that I have the time and passion to train for this 10K. Let's do this! Who's in?
In health,
Lauren
Monday, April 18, 2011
272/365 Boston Marathon: Are You Next?
Friends and Fitness Enthusiasts,
Today was the 115th Boston Marathon. The elite winner for the men Geoffrey Mutai finished in 2:03:02 and the elite winning woman, Caroline Kilel, finished in 2:22:36. How can us mere humans reach that level of athleticism? Hard work, dedication, and a lot of time.
Before you start training for any long distances, Runner's World recommends that you have run at least 3 miles 3 times a week for a year and that you currently average about 15-20 miles a week. This will make sure that your muscoskeletal system has the durability to take the 26.2 miles of the race day and the hundreds of miles in between to train for it. Not only does your body need to be ready, so does your mind. Is this something you really want? Do you have the time to dedicate to training? These and other questions on this quiz/article will help you decide if training for a marathon is right for you.
Since I am new to the whole endurance running scene, I recommend checking out Hal Higdon's site. He was a contributor to Runner's World and wrote Marathon: The Ultimate Training Guide. He has training programs for all levels of racers for every distance.
So here's to you and your running endeavors!
In health,
Lauren
PS: My dear friend Adam told me a few years ago that you only run 1/3 of what you're capable of. After that, I ran my first ever 3 miles with him. You can do it too!
Today was the 115th Boston Marathon. The elite winner for the men Geoffrey Mutai finished in 2:03:02 and the elite winning woman, Caroline Kilel, finished in 2:22:36. How can us mere humans reach that level of athleticism? Hard work, dedication, and a lot of time.
Before you start training for any long distances, Runner's World recommends that you have run at least 3 miles 3 times a week for a year and that you currently average about 15-20 miles a week. This will make sure that your muscoskeletal system has the durability to take the 26.2 miles of the race day and the hundreds of miles in between to train for it. Not only does your body need to be ready, so does your mind. Is this something you really want? Do you have the time to dedicate to training? These and other questions on this quiz/article will help you decide if training for a marathon is right for you.
Since I am new to the whole endurance running scene, I recommend checking out Hal Higdon's site. He was a contributor to Runner's World and wrote Marathon: The Ultimate Training Guide. He has training programs for all levels of racers for every distance.
So here's to you and your running endeavors!
In health,
Lauren
PS: My dear friend Adam told me a few years ago that you only run 1/3 of what you're capable of. After that, I ran my first ever 3 miles with him. You can do it too!
Monday, March 21, 2011
244/365 Spring is in Session - Tool for Running Outside
Friends and Fitness Enthusiasts,
Though it is snowing here in New England, it is Spring! Time to get outside and enjoying the fresh air.
For you runners/joggers/walkers, here's a great way to map out your route: g-map! This neat tool was recommended to me by a wonderful guy named Jay here at my work. His day starts out with 30 min of calisthenics, a 4-mile run in the afternoon, and a 90 min visit to the gym twice a week. Did I mention that he's 61 years old and has been doing this since he was 20? Amazing! For G-Map, all you do is type in your starting point then double click on every intersection that you run by. It will tell you how far you've run and approximately how many calories you've burned.
A couple refreshers for outdoor activity...
1. Wear sunblock! I know it's not always sunny (in Philadelphia haha) but those rays of UVA and UVB will still sneak by the clouds and damage your skin.
2. Stay hydrated! The spring breeze is refreshing but it can make you forget that you have been sweating. Drink water before and after you run and of course throughout the day.
3. Stretch! Prevent tightness and stay limber by stretching after you exercise.
In health,
Lauren
Though it is snowing here in New England, it is Spring! Time to get outside and enjoying the fresh air.
For you runners/joggers/walkers, here's a great way to map out your route: g-map! This neat tool was recommended to me by a wonderful guy named Jay here at my work. His day starts out with 30 min of calisthenics, a 4-mile run in the afternoon, and a 90 min visit to the gym twice a week. Did I mention that he's 61 years old and has been doing this since he was 20? Amazing! For G-Map, all you do is type in your starting point then double click on every intersection that you run by. It will tell you how far you've run and approximately how many calories you've burned.
A couple refreshers for outdoor activity...
1. Wear sunblock! I know it's not always sunny (in Philadelphia haha) but those rays of UVA and UVB will still sneak by the clouds and damage your skin.
2. Stay hydrated! The spring breeze is refreshing but it can make you forget that you have been sweating. Drink water before and after you run and of course throughout the day.
3. Stretch! Prevent tightness and stay limber by stretching after you exercise.
In health,
Lauren
Friday, March 4, 2011
227/365 Racing Season
Friends and Fitness Enthusiasts,
Though there are races every weekend all over the place, spring, summer and fall are the major road racing seasons. You've got your charity 5ks, community 10Ks, sprint triathalons, half, and full marathons.
The only race I've done is the Monument 10K, a tour of Richmond's lovely Monument Ave with over 30,000 people. I did it twice and had a blast. A race that I'd love to do is the Tough Mudder , run 3 miles of hell; don't worry, there's beer at the end! If you do well, you could don the champion Viking helmet. My next endeavor will be the sprint triathalon which means that I should probably work on my cycling and swimming. Oh boy...anyway, find races near you with Runner's World's handy dandy tool.
In health,
Lauren
Though there are races every weekend all over the place, spring, summer and fall are the major road racing seasons. You've got your charity 5ks, community 10Ks, sprint triathalons, half, and full marathons.
The only race I've done is the Monument 10K, a tour of Richmond's lovely Monument Ave with over 30,000 people. I did it twice and had a blast. A race that I'd love to do is the Tough Mudder , run 3 miles of hell; don't worry, there's beer at the end! If you do well, you could don the champion Viking helmet. My next endeavor will be the sprint triathalon which means that I should probably work on my cycling and swimming. Oh boy...anyway, find races near you with Runner's World's handy dandy tool.
In health,
Lauren
Monday, February 28, 2011
223/365 Muscles 101
Friends and Fitness Enthusiasts,
After two days of skiing, my legs are feeling the burn. This has never been an issue for me but, having become a runner of some degree, I can understand now why this is cropping up.
Your muscle make up was pretty much set the day you were born though there is small room for flexibility to changing it. We humans have 3 kinds of muscles that we've found so far (some say that there's a 4th, type IIx but for now we'll stick to the following three). There's type I, type IIa, and type IIb.
Type I: Think about your favorite Fido. Dogs can run for days because of the muscle fibers they have. These muscles are your aerobic fibers meaning that they are best for endurance. The main fuel source for these muscles are your fat stores. Think back to those cross country runners in high school, skinny as rails right? Their healthy, aerobic activity, dedication, and genes are to thank for that.
Type II: Now think about your favorite feline. Cats start out on the floor and in one single bound they're on top of the piano. They are anaerobic, able to create a lot of power very quickly but, only in short bursts. These muscles are for sprinting. From type II, you get IIa and IIb; one is quicker to contract than the other. One is also argued to be able to change its type so that it can be more anaerobic or aerobic based on how you train it.
My point in sharing this lesson with you is that some of us are genetically predisposed to be better sprinters or better endurance runners. Still, you can only let your genes define you to a certain extent. I used to think I was a sprinter on account of my large thighs as a kid but, now I think I could be more of an endurance person. The only difference between me and my younger self is that I've given myself the chance to be good at one or the other.
In health,
Lauren
After two days of skiing, my legs are feeling the burn. This has never been an issue for me but, having become a runner of some degree, I can understand now why this is cropping up.
Your muscle make up was pretty much set the day you were born though there is small room for flexibility to changing it. We humans have 3 kinds of muscles that we've found so far (some say that there's a 4th, type IIx but for now we'll stick to the following three). There's type I, type IIa, and type IIb.
Type I: Think about your favorite Fido. Dogs can run for days because of the muscle fibers they have. These muscles are your aerobic fibers meaning that they are best for endurance. The main fuel source for these muscles are your fat stores. Think back to those cross country runners in high school, skinny as rails right? Their healthy, aerobic activity, dedication, and genes are to thank for that.
Type II: Now think about your favorite feline. Cats start out on the floor and in one single bound they're on top of the piano. They are anaerobic, able to create a lot of power very quickly but, only in short bursts. These muscles are for sprinting. From type II, you get IIa and IIb; one is quicker to contract than the other. One is also argued to be able to change its type so that it can be more anaerobic or aerobic based on how you train it.
My point in sharing this lesson with you is that some of us are genetically predisposed to be better sprinters or better endurance runners. Still, you can only let your genes define you to a certain extent. I used to think I was a sprinter on account of my large thighs as a kid but, now I think I could be more of an endurance person. The only difference between me and my younger self is that I've given myself the chance to be good at one or the other.
In health,
Lauren
Thursday, February 17, 2011
212/365 Sprints for the Win
Friends and Fitness Enthusiasts,
When I teach boot camp classes, I like mixing in sprinting drills to increase heart rate and really get the juices flowing. You can add them if you're going out for a run and want to do something a little different.
Here are a few drills to get you started (distance is about 20 yards):
- Sprint forward , back pedal
- Sprint forward, hop back both legs (going for height or distance)
- Low shuffle, lateral
- Bounding
- Low karaoke, lateral
- Hop forward both legs, back pedal
- Hop, lateral
There are tons more you could do, just think about what you did if you played sports in high school. Also, these drills are all in a straight line; tomorrow I'll put some up that you could do if you had cones. All of these are pretty easy to get but, not necessarily easy to do. If you want to add a drill to your circuit training, perhaps do it once between circuits, rest for 30sec-1min, do it again, then go back to your circuit.
Working on sprints and other explosive moves will train your anaerobic system, the one you use when you're racing to the finish line or pedaling up a hill with all your might. It will also produce a longer recovery time before you get back to your BMR which means you're burning more calories. For me, I love doing drills because I feel alive when I run fast; my heart is pounding, my lungs are flooding with air, and sweat is dripping from every pore; there's nothing better.
In health,
Lauren
When I teach boot camp classes, I like mixing in sprinting drills to increase heart rate and really get the juices flowing. You can add them if you're going out for a run and want to do something a little different.
Here are a few drills to get you started (distance is about 20 yards):
- Sprint forward , back pedal
- Sprint forward, hop back both legs (going for height or distance)
- Low shuffle, lateral
- Bounding
- Low karaoke, lateral
- Hop forward both legs, back pedal
- Hop, lateral
There are tons more you could do, just think about what you did if you played sports in high school. Also, these drills are all in a straight line; tomorrow I'll put some up that you could do if you had cones. All of these are pretty easy to get but, not necessarily easy to do. If you want to add a drill to your circuit training, perhaps do it once between circuits, rest for 30sec-1min, do it again, then go back to your circuit.
Working on sprints and other explosive moves will train your anaerobic system, the one you use when you're racing to the finish line or pedaling up a hill with all your might. It will also produce a longer recovery time before you get back to your BMR which means you're burning more calories. For me, I love doing drills because I feel alive when I run fast; my heart is pounding, my lungs are flooding with air, and sweat is dripping from every pore; there's nothing better.
In health,
Lauren
Thursday, December 23, 2010
156/365 Injury from Exhaustion
Friends and Fitness Enthusiasts,
In a new study in the Journal of Biomechancics, exercise physiologists discovered that the gait and joint timing of uninjured runners changed towards the end of a running exercise due to regular exhaustion.
Towards the end of the run, the rear foot showed more eversion; the runner turned their ankle outwardly as he pushed his foot off of the ground. To compensate, there was more internal tibial and knee rotation. As discussed in post 89 and 134, we want to keep everything pointed straight to avoid injury. Through this study, it is evident that we are more prone to injury when we are exhausted. Keep this in mind while you are running. You can tell that you are getting tired when your form starts to go.
Be mindful of your form at all times when you exercise. Our bodies work best when we are aligned properly on properly aligned machines. Exhaustion compromises form so be safe out there.
In health,
Lauren
Dierks, Tracy A., Irene S. Davis, and Joseph Hamill. "The effects of running in an exerted state on lower extremity kinematics and joint timing." Journal of Biomechanics 43.15 (2010): 2993-2998. Academic Search Complete. EBSCO. Web. 24 Dec. 2010.
In a new study in the Journal of Biomechancics, exercise physiologists discovered that the gait and joint timing of uninjured runners changed towards the end of a running exercise due to regular exhaustion.
Towards the end of the run, the rear foot showed more eversion; the runner turned their ankle outwardly as he pushed his foot off of the ground. To compensate, there was more internal tibial and knee rotation. As discussed in post 89 and 134, we want to keep everything pointed straight to avoid injury. Through this study, it is evident that we are more prone to injury when we are exhausted. Keep this in mind while you are running. You can tell that you are getting tired when your form starts to go.
Be mindful of your form at all times when you exercise. Our bodies work best when we are aligned properly on properly aligned machines. Exhaustion compromises form so be safe out there.
In health,
Lauren
Dierks, Tracy A., Irene S. Davis, and Joseph Hamill. "The effects of running in an exerted state on lower extremity kinematics and joint timing." Journal of Biomechanics 43.15 (2010): 2993-2998. Academic Search Complete. EBSCO. Web. 24 Dec. 2010.
Tuesday, December 14, 2010
147/365 More on Cold Weather Running
Friends and Fitness Enthusiasts,
This morning my cousin Jasper and I went running outside and boy was it frigid. The temperature is only going to drop more as we get deeper into winter. Here are more things to keep in mind when you run outside.
Temperature: It's best not to go running when it is below 0F or wind chill is below -20F. Wind chill can also play a role in the insulation of your clothing.
Your Lungs: Cold air can cause bronchitis. To prevent this while running, wear a balaclava or neck gaiter over your mouth so that you can create warm, humid air to breathe. Also be aware that if you don't take these precautions, cold air can trigger asthma attacks or chest pain.
Other Gear: Wear a hat! We all know that lots of our body heat leaves through our heads. It will also help keep you from getting a chill when you sweat. Gloves are also important for running outside. You want to keep in as much body heat as possible. If your hands are unprotected then your blood coming back from your extremities will be colder and require more energy on your part to stay warm. Also consider wearing wicking socks and then a thicker layer to absorb the sweat.
In health,
Lauren
This morning my cousin Jasper and I went running outside and boy was it frigid. The temperature is only going to drop more as we get deeper into winter. Here are more things to keep in mind when you run outside.
Temperature: It's best not to go running when it is below 0F or wind chill is below -20F. Wind chill can also play a role in the insulation of your clothing.
Your Lungs: Cold air can cause bronchitis. To prevent this while running, wear a balaclava or neck gaiter over your mouth so that you can create warm, humid air to breathe. Also be aware that if you don't take these precautions, cold air can trigger asthma attacks or chest pain.
Other Gear: Wear a hat! We all know that lots of our body heat leaves through our heads. It will also help keep you from getting a chill when you sweat. Gloves are also important for running outside. You want to keep in as much body heat as possible. If your hands are unprotected then your blood coming back from your extremities will be colder and require more energy on your part to stay warm. Also consider wearing wicking socks and then a thicker layer to absorb the sweat.
In health,
Lauren
Thursday, December 9, 2010
142/365 Running around Naked
Friends and Fitness Enthusiasts,
You've heard about them. You've seen them in ads and on your friends. What am I talking about? Barefoot shoes of course! They are those funny looking shoes that are like gloves for your feet. Popular brands include Vibram, MBT, Nike, Sanuk, and Terra Plana.
Prompted by my dear friend Adam, what is the big idea behind these shoes and running (naked) barefoot in general? Well, as I have discussed in previous posts, most of us were never taught how to run properly. We are supposed to run on the balls of our feet and keep our knees and toes pointed straight. Running barefoot and in these kinds of shoes encourages that proper gait because...well here, take off your socks and shoes and run heel-toe. How does that feel? Do you feel like there's a lot of force on your heel? Are you running slower than usual?
According to an article in the Journal of Sports Medicine & Physical Fitness, experienced barefoot runners using the Vibram FiveFingers experienced nearly the same kinematics, short stride length, and stride frequency as they did running barefoot. They ran faster without as much contact force as when they were under "shod" conditions. "Shod" conditions are running in the modern shoe we know today.
Training barefoot or in barefoot shoes is also associated with a less chance of injury during sports (Nigg). When you stand on a wobble board or run barefoot, there is less stability than if you were wearing a shoe. Practicing either of these will strengthen the small muscles that cross over your ankle. Though the large muscles like the gastrocnemius and tibialis anterior are important for dorsiflexion and plantarflexion, the smaller muscles like the peroneus tertius are important for ev- or inverting your feet. This is important for when you're running and lose your footing; having strong everters and inverters will make you less prone to injury because they will counteract motions that could result in strains.
In conclusion, there are many benefits to running barefoot; barefoot shoes help you achieve this. If you don't want to shell out the extra dollars to get these shoes, go back and read how to run with a proper running gait. It will take more mental effort but you can get the same results. Just a tip, if you are going to buy barefoot shoes, ease into it; your calves will be sore.
In health,
Lauren
Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79. Academic Search Complete. EBSCO. Web. 9 Dec. 2010.
Squadrone, R, and C Gallozzi. "Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners." Journal of Sports Medicine & Physical Fitness 49.1 (2009): 6-13. CINAHL Plus with Full Text. EBSCO. Web. 9 Dec. 2010.
You've heard about them. You've seen them in ads and on your friends. What am I talking about? Barefoot shoes of course! They are those funny looking shoes that are like gloves for your feet. Popular brands include Vibram, MBT, Nike, Sanuk, and Terra Plana.
Prompted by my dear friend Adam, what is the big idea behind these shoes and running (naked) barefoot in general? Well, as I have discussed in previous posts, most of us were never taught how to run properly. We are supposed to run on the balls of our feet and keep our knees and toes pointed straight. Running barefoot and in these kinds of shoes encourages that proper gait because...well here, take off your socks and shoes and run heel-toe. How does that feel? Do you feel like there's a lot of force on your heel? Are you running slower than usual?
According to an article in the Journal of Sports Medicine & Physical Fitness, experienced barefoot runners using the Vibram FiveFingers experienced nearly the same kinematics, short stride length, and stride frequency as they did running barefoot. They ran faster without as much contact force as when they were under "shod" conditions. "Shod" conditions are running in the modern shoe we know today.
Training barefoot or in barefoot shoes is also associated with a less chance of injury during sports (Nigg). When you stand on a wobble board or run barefoot, there is less stability than if you were wearing a shoe. Practicing either of these will strengthen the small muscles that cross over your ankle. Though the large muscles like the gastrocnemius and tibialis anterior are important for dorsiflexion and plantarflexion, the smaller muscles like the peroneus tertius are important for ev- or inverting your feet. This is important for when you're running and lose your footing; having strong everters and inverters will make you less prone to injury because they will counteract motions that could result in strains.
In conclusion, there are many benefits to running barefoot; barefoot shoes help you achieve this. If you don't want to shell out the extra dollars to get these shoes, go back and read how to run with a proper running gait. It will take more mental effort but you can get the same results. Just a tip, if you are going to buy barefoot shoes, ease into it; your calves will be sore.
In health,
Lauren
Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79. Academic Search Complete. EBSCO. Web. 9 Dec. 2010.
Squadrone, R, and C Gallozzi. "Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners." Journal of Sports Medicine & Physical Fitness 49.1 (2009): 6-13. CINAHL Plus with Full Text. EBSCO. Web. 9 Dec. 2010.
Wednesday, December 1, 2010
134/365 Know How to Point Your Toes
Friends and Fitness Enthusiasts,
I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.
The reason for this is to make sure that your knees are pointing forward, not in or out. Landing at an angle puts unnecessary strain on your knees but ultimately makes your hips and ankles suffer too. If you run like this, expect to feel pain. It may not be today or tomorrow but, I am feeling it now and it's not fun. For plyometrics, you should also keep your toes pointing forward. Whenever you land, you want to land with your toes forward.
When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.
So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.
In health,
Lauren
I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.
 |
| Note the angle of the left leg...you don't want to look like this! |
When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.
So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.
In health,
Lauren
Tuesday, November 23, 2010
126/365 Thankful for Exploration
Friends and Fitness Enthusiasts,
If you didn't catch on already, I love running outside in the fall. What I especially enjoy is running for fun with all the time in the world. It allows me to just go, forget about distance or time, just run until you're tired of running. That's the best feeling. This morning, I was blessed with one such morning of sunshine and free time.
So today, I started on my usual route then hit a trail. I lost my way for a little then got back to familiar ground. I had so much fun running around, observing the quiet nature, hearing the pounding of my feet, and making my own way. I turned back when I got tired and knew that I only had enough energy to run back home. It's important to listen to your body when going on a run such as this. You have to consider how much fuel you have left in the tank after sleeping and how far you have to go. Also, I recommend telling someone, like your mother, when you plan on coming back that way, if you do get lost, someone knows where to find you and how long you've been gone.
This Thanksgiving break, if you have time, go walking or running and explore the world around you. It's also a way for you to get your body ready for Thanksgiving. I'm not saying that it's okay to run a lot and then eat but, it keeps you in the mindset that you need balance between the two.
In health,
Lauren
If you didn't catch on already, I love running outside in the fall. What I especially enjoy is running for fun with all the time in the world. It allows me to just go, forget about distance or time, just run until you're tired of running. That's the best feeling. This morning, I was blessed with one such morning of sunshine and free time.
So today, I started on my usual route then hit a trail. I lost my way for a little then got back to familiar ground. I had so much fun running around, observing the quiet nature, hearing the pounding of my feet, and making my own way. I turned back when I got tired and knew that I only had enough energy to run back home. It's important to listen to your body when going on a run such as this. You have to consider how much fuel you have left in the tank after sleeping and how far you have to go. Also, I recommend telling someone, like your mother, when you plan on coming back that way, if you do get lost, someone knows where to find you and how long you've been gone.
This Thanksgiving break, if you have time, go walking or running and explore the world around you. It's also a way for you to get your body ready for Thanksgiving. I'm not saying that it's okay to run a lot and then eat but, it keeps you in the mindset that you need balance between the two.
In health,
Lauren
Saturday, November 20, 2010
123/365 Hop on Board the Cross-Train
Friends and Fitness Enthusiasts,
Cross-training is important for any athlete.
If you're a runner and you think, well all I ever do is run, you still should cross train to give those running muscles a rest and work something else. Same goes for you cyclists and swimmers. Your joints can only take so much of the same stress every day or every other day.
You'll also notice that your heart and breathing work differently when you do different exercises. With running and swimming, you can breathe whenever you feel like it. When you swim, you have to train yourself to take breaths or else you'll. Your heart and all those muscles that help you breathe need exercise too. It's important to work out at different intensities and environments for progressive improvement.
Cross-training prevents boredom. I have many friends who hate running or are tired of it. Fine, don't run today. Hop on a cardio machine, an erg, a stair climber, a Versa climber, etc., or hop in the pool. Go to Zumba or a martial arts class instead then go running the next time. Also, you'll never know when you'll actually have to run, swim, or bike away from something threatening you. It would be advisable to be able to do all three well if necessary.
In health,
Lauren
Cross-training is important for any athlete.
If you're a runner and you think, well all I ever do is run, you still should cross train to give those running muscles a rest and work something else. Same goes for you cyclists and swimmers. Your joints can only take so much of the same stress every day or every other day.
You'll also notice that your heart and breathing work differently when you do different exercises. With running and swimming, you can breathe whenever you feel like it. When you swim, you have to train yourself to take breaths or else you'll. Your heart and all those muscles that help you breathe need exercise too. It's important to work out at different intensities and environments for progressive improvement.
Cross-training prevents boredom. I have many friends who hate running or are tired of it. Fine, don't run today. Hop on a cardio machine, an erg, a stair climber, a Versa climber, etc., or hop in the pool. Go to Zumba or a martial arts class instead then go running the next time. Also, you'll never know when you'll actually have to run, swim, or bike away from something threatening you. It would be advisable to be able to do all three well if necessary.
In health,
Lauren
Sunday, October 17, 2010
89/365 Get Your Gait Straight
Friends and Fitness Enthusiasts,
I'm not sure if you knew but, there is a proper way of running. This may be obvious to you or completely new. I only learned a few weeks ago. Running with bad form could eventually lead to unnecessary knee or leg pain. Our bodies were meant to run in a certain way; most of us were not taught what that is.
We were not meant to run heel-toe. We were meant to run only on the balls of our feet. Landing on the balls of our feet puts us in the best position for maximum push off on the ground. This is because our plantar-flexer muscles (the ones that help you push off the ground) are attached to bones in the balls of our feet. If you land on your heel first, you minimize the angle at which your muscles can use to contract and propel you forward. It also creates a greater impact and unnecessary stress on your knees, hips, and beyond.
Consider running on the balls of your feet. Go easy on yourself though; it will feel easier when you start because it is more efficient but your calves will be sore the next day if you go too hard. Also, while you run, think about driving your knee up and extending your leg back all using your hip muscles. I'm a firm believer in keeping your mind active while you exercise. It will help you concentrate on form and work the muscles that will make you the most efficient.
Land on the balls of your feet. Utilize those hips. Tell me how it goes.
In health,
Lauren
I'm not sure if you knew but, there is a proper way of running. This may be obvious to you or completely new. I only learned a few weeks ago. Running with bad form could eventually lead to unnecessary knee or leg pain. Our bodies were meant to run in a certain way; most of us were not taught what that is.
We were not meant to run heel-toe. We were meant to run only on the balls of our feet. Landing on the balls of our feet puts us in the best position for maximum push off on the ground. This is because our plantar-flexer muscles (the ones that help you push off the ground) are attached to bones in the balls of our feet. If you land on your heel first, you minimize the angle at which your muscles can use to contract and propel you forward. It also creates a greater impact and unnecessary stress on your knees, hips, and beyond.
Consider running on the balls of your feet. Go easy on yourself though; it will feel easier when you start because it is more efficient but your calves will be sore the next day if you go too hard. Also, while you run, think about driving your knee up and extending your leg back all using your hip muscles. I'm a firm believer in keeping your mind active while you exercise. It will help you concentrate on form and work the muscles that will make you the most efficient.
Land on the balls of your feet. Utilize those hips. Tell me how it goes.
In health,
Lauren
88/365 Goal Setting: Register for a Race
Friends and Fitness Enthusiasts,
I love planners, calendars, and organizers of any kind. I love knowing when events are happening and jotting them down onto my calendar. An important thing about goal setting is establishing a concrete date for when you are to accomplish said goal. My friend Miesha has done this brilliantly in preparation for her wedding.
Running is an excellent exercise for your cardiovascular system, core, legs, arms, you name it, running is probably good for it. However, not all of us enjoy running even though we know we could benefit from it. In fact, some of us hate it. For those of you that this applies to, consider registering for a race or two. I'm not suggesting going for a half or full marathon but, something shorter like a 5k or 8k, something within your grasp.
Races often have a registration fee. This should create an incentive for you to train for the race other than the pride of saying that you completed a race. Races are held throughout the year all over the country. This site will give you listings of any going on in your area.
In health,
Lauren
I love planners, calendars, and organizers of any kind. I love knowing when events are happening and jotting them down onto my calendar. An important thing about goal setting is establishing a concrete date for when you are to accomplish said goal. My friend Miesha has done this brilliantly in preparation for her wedding.
Running is an excellent exercise for your cardiovascular system, core, legs, arms, you name it, running is probably good for it. However, not all of us enjoy running even though we know we could benefit from it. In fact, some of us hate it. For those of you that this applies to, consider registering for a race or two. I'm not suggesting going for a half or full marathon but, something shorter like a 5k or 8k, something within your grasp.
Races often have a registration fee. This should create an incentive for you to train for the race other than the pride of saying that you completed a race. Races are held throughout the year all over the country. This site will give you listings of any going on in your area.
In health,
Lauren
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