With a little good (bad?) luck and some planning, a speedier pace could be easier than you think! These 6 things are sure to put that pep in your step and push your pace just a bit faster.
Showing posts with label Running Advice. Show all posts
Showing posts with label Running Advice. Show all posts
Tuesday, May 15, 2018
6 Surefire Ways to Make You Run Faster
Looking to increase your pace and run faster?
With a little good (bad?) luck and some planning, a speedier pace could be easier than you think! These 6 things are sure to put that pep in your step and push your pace just a bit faster.
With a little good (bad?) luck and some planning, a speedier pace could be easier than you think! These 6 things are sure to put that pep in your step and push your pace just a bit faster.
Friday, May 11, 2018
The 5 W's of Foam Rolling: Everything You Need to Know
I'm linking up with Running on Happy and Fairytales & Fitness for the Friday Five 2.0.
Happy National Foam Rolling Day!! Every year May 11th is dedicated to the wonderful world of foam rolling, so I thought I'd answer the 5 W's - who, what, when, where, and why - of foam rolling.
Happy National Foam Rolling Day!! Every year May 11th is dedicated to the wonderful world of foam rolling, so I thought I'd answer the 5 W's - who, what, when, where, and why - of foam rolling.
Tuesday, April 24, 2018
9 Running Drills to Make you a Better, Stronger Runner
Transitioning to forefoot running takes time because you often have to reteach your muscles how to function while out on a run. Running drills focused on forefoot running can aid in the transition because they force your muscles to repeat these functions in various ways to build strength and muscle memory.
I've found a few running drills to begin incorporating into warm-ups before starting my runs. They focus a lot on getting used to how it should feel to have a forefoot strike as well as focusing on balance.
Good balance is key to successful forefoot running because all the action takes place in front of your body. Good balance will keep you upright, stable, and less likely to face plant. 😜
Some of the videos below demonstrating these drills are duplicates, but I've embedded each video to begin playing at the time of the particular drill I've just described.
I've found a few running drills to begin incorporating into warm-ups before starting my runs. They focus a lot on getting used to how it should feel to have a forefoot strike as well as focusing on balance.
Good balance is key to successful forefoot running because all the action takes place in front of your body. Good balance will keep you upright, stable, and less likely to face plant. 😜
Some of the videos below demonstrating these drills are duplicates, but I've embedded each video to begin playing at the time of the particular drill I've just described.
Monday, January 8, 2018
The Bottom Line on Why Toe Socks are Better
This post is sponsored by Tabio USA in partnership with FitApproach. All opinions and images are my own.
I made the switch to toe socks back in Aug 2014 (thank you IG!) and have never looked back. Well, it did take a couple runs to get used to fabric between my toes. It didn't take more than a couple runs, though, before they were comfier than any other socks. I honestly cannot imagine running in any other type of socks.
I made the switch to toe socks back in Aug 2014 (thank you IG!) and have never looked back. Well, it did take a couple runs to get used to fabric between my toes. It didn't take more than a couple runs, though, before they were comfier than any other socks. I honestly cannot imagine running in any other type of socks.
Friday, November 17, 2017
Staying Safe out on the Trails
Hey running friends! Do you know what November is? It's National Running Safety Month, of course!
I still very much describe myself as a newbie trail runner, so I turned to the experts in my local trail running group to get their best safety tips.
Let's talk safety when hitting the trails.
I still very much describe myself as a newbie trail runner, so I turned to the experts in my local trail running group to get their best safety tips.
5 Safety Tips for Hitting the Trails
1. Skip the Headphones
Thursday, May 11, 2017
The Why's & How's of Foam Rolling
Quick! What are some of your first thoughts when I say Foam Roller?
If you're like me, you might have come up with things like:
Did you know that today is National Foam Rolling Day?!
I know! There is a national day for everything nowadays. :)
I find the thought of foam rolling to be kind of intimidating. I know there are a ton of benefits, but sometimes I can get caught up in the HOW of it all.
First, let's talk about the WHY.
If you're like me, you might have come up with things like:
Self-massage, Injury prevention, I need to do this more often, but never find the time
Painful, Good for recovery, I know I should, but...
Did you know that today is National Foam Rolling Day?!
I know! There is a national day for everything nowadays. :)
I find the thought of foam rolling to be kind of intimidating. I know there are a ton of benefits, but sometimes I can get caught up in the HOW of it all.
First, let's talk about the WHY.
Tuesday, April 18, 2017
Running Mistakes: Proper Fueling
This week's topic for Tuesdays on the Run is Foolish Running Mistakes.
A perfect chance to revisit 5 lessons from running I haven't learned. Yeah, 2 1/2 years later, and I am still making most of these mistakes - not fueling properly, not running at a good time of day, forgetting sunscreen or BodyGlide, and not stretching.
Today, I'd like to talk a little more about the first lesson I still haven't learned.
As a runner, I can get too focused on pounding the pavement or trails.
Too focused on pace and speed work.
Too focused on getting it done.
Too focused on the physical aspects of being a runner.
I sometimes forget about the importance of fueling my body properly.
Raise your hand if you've ever...
Yep. Yep. And Yep.
I know I'm not the only one who raised her hand for each of these.
We've all heard the sayings - You can't outrun a bad diet and Weight loss takes place 80% in the kitchen and 20% in the gym.
But it's hard to remember that, at least it is for me.
It's not all about the calories, but more about making good food choices. Good food choices increase your energy, promote muscle growth, and aid in muscle repair.
Focus on eating nutrient-rich foods, like fruits and veggies.
And protein. Lots of protein.
Focus less on fats, added sugars, and empty calories. You'll feel stronger, have more energy, and overall perform better.
Here is an amazing list of 15 of the best foods for Runners from Runner's World magazine.
It's the essence of life, right? Not only is it more than 50% of our bodies, we use it for everything! To drink {obvs}, to cook, to grow our food, etc, etc, etc.
Think of water as your body's transportation system - everything flows a little better when it's fueled properly.
The first thing I think of when I think of the importance of drinking water is that it flushes out toxins, but there are so many more benefits! It also helps to regulate body temperature. It increases energy levels. It helps prevent cramps and sprains.
Pretty much everything works better when it's well hydrated.
This is something I constantly struggle with. If you do as well, you may find these 5 tips on how to drink more water helpful.
Sleep is all too often the forgotten fuel. Skimping on sleep can derail you - even if you have your nutrition and hydration in check. Your body requires sleep to rejuvenate, restore, and repair. As runners, we are hard on our bodies physically, so we need a bit more sleep than the average person.
We hear so much about Stage 4 of sleep, REM Sleep, but most of the good stuff happens in Stage 3, Restorative Sleep. Aiming for 8-10 hours of sleep each night, on a regular schedule, will help restore and repair your body so you can perform better!
Sometimes good sleep is out of our control. Like, the night before a race. I don't know about you, but I'm usually filled with all kinds of excitement & anxiety that prevent me from getting a good night's sleep. Don't sweat it! As long as you've been sleeping well in the days and weeks leading up to the race, you'll probably be fine and headed towards that shiny PR. Check out this article from Casper for even more tips on how athletes use sleep.
If you're having trouble sleeping, make sure you consider all of that factors that help provide a good night's sleep. Is your mattress old? A good mattress will help you get the sleep that your body deserves!
Who really has the time for an extra hour or so of sleep? YOU DO! If you make time for your run and strength training and everything else, you need to make time for proper REST as well.
Don't think of REST as a bad word.
Think of it the same way you think of food and water - FUEL!
It's A-OK if you need to skip a workout or run occasionally to catch up on some ZZZs. In the long run, your body will thank you for it and perform better on the next one.
I'm far from a perfect runner and I often need to remind myself of the importance of properly fueling my body with good food, nutrition, and sleep. It's important to remember it's not just about logging those miles.
Like this post? Please consider sharing.
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Do you hate the idea of rest, or do you embrace it?
What is your most common foolish running mistake?
How many hours of sleep do you average a night?
I'm linking up with Marcia, Patty, and Erika for Tuesday's on the Run.
*This post was inspired by Casper but researched and written by me. All thoughts and opinions are my own.
Please note I am not a registered nutritionist or health professional.
A perfect chance to revisit 5 lessons from running I haven't learned. Yeah, 2 1/2 years later, and I am still making most of these mistakes - not fueling properly, not running at a good time of day, forgetting sunscreen or BodyGlide, and not stretching.
Today, I'd like to talk a little more about the first lesson I still haven't learned.
PROPER FUELING.
As a runner, I can get too focused on pounding the pavement or trails.
Too focused on pace and speed work.
Too focused on getting it done.
Too focused on the physical aspects of being a runner.
I sometimes forget about the importance of fueling my body properly.
Raise your hand if you've ever...
- ~ Eaten poorly the night before a race or a long run (or even a short run)
- ~ Drank too much {alcohol} or too little {water}
- ~ Stayed up too late or got up too early
Yep. Yep. And Yep.
I know I'm not the only one who raised her hand for each of these.
Good nutrition, hydration, and sleep are essential for all athletes - even the most casual of runners.
FOOD
We've all heard the sayings - You can't outrun a bad diet and Weight loss takes place 80% in the kitchen and 20% in the gym.
But it's hard to remember that, at least it is for me.
It's not all about the calories, but more about making good food choices. Good food choices increase your energy, promote muscle growth, and aid in muscle repair.
Focus on eating nutrient-rich foods, like fruits and veggies.
And protein. Lots of protein.
Focus less on fats, added sugars, and empty calories. You'll feel stronger, have more energy, and overall perform better.
Here is an amazing list of 15 of the best foods for Runners from Runner's World magazine.
WATER
It's the essence of life, right? Not only is it more than 50% of our bodies, we use it for everything! To drink {obvs}, to cook, to grow our food, etc, etc, etc.
Think of water as your body's transportation system - everything flows a little better when it's fueled properly.
The first thing I think of when I think of the importance of drinking water is that it flushes out toxins, but there are so many more benefits! It also helps to regulate body temperature. It increases energy levels. It helps prevent cramps and sprains.
Pretty much everything works better when it's well hydrated.
This is something I constantly struggle with. If you do as well, you may find these 5 tips on how to drink more water helpful.
SLEEP
Sleep is all too often the forgotten fuel. Skimping on sleep can derail you - even if you have your nutrition and hydration in check. Your body requires sleep to rejuvenate, restore, and repair. As runners, we are hard on our bodies physically, so we need a bit more sleep than the average person.
We hear so much about Stage 4 of sleep, REM Sleep, but most of the good stuff happens in Stage 3, Restorative Sleep. Aiming for 8-10 hours of sleep each night, on a regular schedule, will help restore and repair your body so you can perform better!
Consistent bouts of good sleep will also reduce the risk of injury. What runner doesn't dream of that?
Sometimes good sleep is out of our control. Like, the night before a race. I don't know about you, but I'm usually filled with all kinds of excitement & anxiety that prevent me from getting a good night's sleep. Don't sweat it! As long as you've been sleeping well in the days and weeks leading up to the race, you'll probably be fine and headed towards that shiny PR. Check out this article from Casper for even more tips on how athletes use sleep.
If you're having trouble sleeping, make sure you consider all of that factors that help provide a good night's sleep. Is your mattress old? A good mattress will help you get the sleep that your body deserves!
Who really has the time for an extra hour or so of sleep? YOU DO! If you make time for your run and strength training and everything else, you need to make time for proper REST as well.
Don't think of REST as a bad word.
Think of it the same way you think of food and water - FUEL!
It's A-OK if you need to skip a workout or run occasionally to catch up on some ZZZs. In the long run, your body will thank you for it and perform better on the next one.
I'm far from a perfect runner and I often need to remind myself of the importance of properly fueling my body with good food, nutrition, and sleep. It's important to remember it's not just about logging those miles.
Like this post? Please consider sharing.
Tweet
Do you hate the idea of rest, or do you embrace it?
What is your most common foolish running mistake?
How many hours of sleep do you average a night?
I'm linking up with Marcia, Patty, and Erika for Tuesday's on the Run.
Please note I am not a registered nutritionist or health professional.
Tuesday, December 13, 2016
Enjoy Your Run
We've all been there. Out on a run that makes you question why the hell you do this.
A run that hurts physically or mentally.
A run when your body or mind just isn't feeling it.
A run that's a struggle to put one foot in front of the other.
A run that just doesn't go as planned or as you hoped.
I love this quotation so much! But it got me thinking, How can I make most of my runs mostly enjoyable?
A run that hurts physically or mentally.
A run when your body or mind just isn't feeling it.
A run that's a struggle to put one foot in front of the other.
A run that just doesn't go as planned or as you hoped.
"Find a way to enjoy parts of every run. Most of your runs should be mostly enjoyable."
~Jeff Galloway
I love this quotation so much! But it got me thinking, How can I make most of my runs mostly enjoyable?
Saturday, November 19, 2016
Urban Running: Staying Safe
While I love to hit the mountain or desert trails, I still largely identify myself as an urban runner. There is something about running through the tall buildings and along the busy streets that I find really rewarding.
Running through urban areas does come with its own set of risks and since November is National Running Safety Month, I thought I'd share 10 tips on how to stay safe out on the streets.
Running through urban areas does come with its own set of risks and since November is National Running Safety Month, I thought I'd share 10 tips on how to stay safe out on the streets.
Tuesday, March 10, 2015
Let's Run FASTER!
Welcome, #Fitfam!
I'm going a little off topic for today's Fit Dish. Mostly because I somehow missed the topic until this morning. :-/
I wanted to just pop in this morning to talk about speed work.
As you may (or may not) know, one my goals for 2015 (and 2014 and 2013) is to get a sub-25:00 5k. By some miracle, I ran a 26:33 5k back on Feb 1st during the Big Game 5k.
That crazy race made my goal somehow more realistic. I mean, I didn't even feel like I was trying that hard, and had the most difficult time accepting my time after I'd finished.
Even though it seems actually do-able now, I know I've got a lot of work to do to shave off another 1:30+ from my best time.
There are a lot of things that go into running faster - speed work (obvs), but also stretching, strength training, and I love this!
So, I combed through lots of articles that I'd already pinned and created a new board strictly about running faster.
Follow Clarinda's board Run FASTER on Pinterest.
Now, I've just pinned these articles. The next step is to actually READ them. :-)
And then, of course, APPLY them. ;-)
But I feel like this first step was important, so stay tuned for more on which workouts and tips I end up trying and which work and don't seem to work for me.
Now, since today's actual topic isn't too crazy, let me just finish with 5 peeps I'd love to run with one day! AKA my 5 favorite bloggers/runners.
Laura from Mommy, Run Fast
Jill (our Fit Dish host)
Katie from From Ice Cream to Marathon I've actually run with her before! An entire marathon.
Tracy from Instagram
Lea from Running with Ollie
What are you favorite ways to increase your speed? Any advice for me or articles I should pin/read?
If you could run with anyone, who would you choose?
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Friday, August 22, 2014
5 Lessons from Running I Haven't Learned
Last weekend, I had a pretty crappy long run. I'd wanted to go for 12 miles. Or 10 would've been OK.
I made it 9. Nine long, slow miles.
During that 2+ hour run, I came to realize that after running for several years now, there are some lessons that I simply do not seem to learn. Some mistakes I continually make.
Perfect for a blog post!
1. Fuel up the night before.
One of the reasons last weekend's run was so tough was because of poor fueling choices on Friday. I can't even tell you how many times I've not only eaten poorly the night before a long run, but I've skipped dinner all together. Or I've stayed up too late (yes, sleep is fuel, too!). Or I've imbibed a bit too much. Or didn't drink enough water. Every time this happens, I think, I know what I did wrong, and I'll not do it next time. And I might be good for a couple weeks, but then I fall back into bad habits.
2. Choose your run time carefully.
For me, this goes hand-in-hand with the whole going-to-bed-at-a-reasonable-time-the-night-before-a-long-run thing. It's gets stinking HOT here in Vegas, and (especially in the summer) it's essential to head out for a long run early enough to avoid the hottest of the heat. I mean there are early morning's when it's already in the high 90s before 6AM, but at least the sun isn't beating down on you. Is it fall yet? Plus I tend to be more of a first thing in the morning type runner, so it's best for me if the run is the first thing I do. The more stuff I do between getting up in the morning and stepping out the door, the worse the run goes. I may be exaggerating here. Some of this is mental; some of it is physical. Most of it could be avoided with a little more preparation.
3. SUNSCREEN
I'm a fair-skinned beauty, and I've always been susceptible to sunburn. I know this. But sometimes I still forget the sunscreen! I think it's only an hour or so. I should be fine. And then OUCH!!
4. There's always time for lubricant!
Anyone know the movie reference? I used to use good ole petroleum jelly to help prevent chafing when out on a long run, which is messy and slimy, so I would often rationalize not using it. Recently, we bought some Body Glide, which is much easier to apply, but I still sometimes forget. :( Last weekend, I thought my shorts were long enough and my thighs wouldn't chafe. I was wrong. When in doubt, lube up.
5. Stretch it out.
I know that stretching is good for runners, and stretching after a long run always feels good. BUT I get distracted after a run (long or short), and I usually skip this. Unless I'm on the brink of injury, then I'm all about the stretching. But when my body is feeling good, stretching and yoga fall by the wayside. I know that making this a priority throughout all training would further help prevent injuries, but well, I guess I haven't quite gotten there yet. :)
What lessons haven't you learned from running?
Tweet
I made it 9. Nine long, slow miles.
During that 2+ hour run, I came to realize that after running for several years now, there are some lessons that I simply do not seem to learn. Some mistakes I continually make.
Perfect for a blog post!
5 Lessons from Running I Haven't Learned
1. Fuel up the night before.
One of the reasons last weekend's run was so tough was because of poor fueling choices on Friday. I can't even tell you how many times I've not only eaten poorly the night before a long run, but I've skipped dinner all together. Or I've stayed up too late (yes, sleep is fuel, too!). Or I've imbibed a bit too much. Or didn't drink enough water. Every time this happens, I think, I know what I did wrong, and I'll not do it next time. And I might be good for a couple weeks, but then I fall back into bad habits.
2. Choose your run time carefully.
For me, this goes hand-in-hand with the whole going-to-bed-at-a-reasonable-time-the-night-before-a-long-run thing. It's gets stinking HOT here in Vegas, and (especially in the summer) it's essential to head out for a long run early enough to avoid the hottest of the heat. I mean there are early morning's when it's already in the high 90s before 6AM, but at least the sun isn't beating down on you. Is it fall yet? Plus I tend to be more of a first thing in the morning type runner, so it's best for me if the run is the first thing I do. The more stuff I do between getting up in the morning and stepping out the door, the worse the run goes. I may be exaggerating here. Some of this is mental; some of it is physical. Most of it could be avoided with a little more preparation.
3. SUNSCREEN
I'm a fair-skinned beauty, and I've always been susceptible to sunburn. I know this. But sometimes I still forget the sunscreen! I think it's only an hour or so. I should be fine. And then OUCH!!
4. There's always time for lubricant!
Anyone know the movie reference? I used to use good ole petroleum jelly to help prevent chafing when out on a long run, which is messy and slimy, so I would often rationalize not using it. Recently, we bought some Body Glide, which is much easier to apply, but I still sometimes forget. :( Last weekend, I thought my shorts were long enough and my thighs wouldn't chafe. I was wrong. When in doubt, lube up.
5. Stretch it out.
I know that stretching is good for runners, and stretching after a long run always feels good. BUT I get distracted after a run (long or short), and I usually skip this. Unless I'm on the brink of injury, then I'm all about the stretching. But when my body is feeling good, stretching and yoga fall by the wayside. I know that making this a priority throughout all training would further help prevent injuries, but well, I guess I haven't quite gotten there yet. :)
What lessons haven't you learned from running?
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Wednesday, June 26, 2013
Tips for Monitoring Your Hydration Levels
In my last post, I blogged about the importance of staying hydrated and avoiding overhydration.
I know that at least a few of you out there are currently in the midst of training for a fall marathon, which means long training runs out in the hot heat of summer. During training, what are the best ways to know if you're staying properly hydrated?
Peek at your pee
I think we all know this one. Your urine should be light in color, like lemonade. If its darker, like apple juice, it's a good idea to grab a glass of water. :-)
Learn to love your scale
What?! I'm not really a scale person. I don't define myself by that number, but I think I'll really find this helpful when I do start going for longer runs.
Before you get dressed for your long run, hop on the scale. Then, hop back on when you've finished your run. Your goal should be to weigh roughly the same both before and after. During activity, you really shouldn't lose more than 2% of your body weight. If you weigh more than when you started, you likely drank too much; if you weigh less, then you didn't drink enough.
This can help you on your next long run, but it can also help you with recovery.
After that long run, I think it's common to try to just down a bunch of water, but these two tricks might be good to help you better know exactly what your body needs after a few hours of hard work in the hot sun.
If you find yourself out on a long bike ride or a hiking trek, this applies to you too! Generally, for any strenuous activity out in the heat for longer than an hour, you should probably monitor your hydration levels.
And remember, like so many other things, this varies from person to person. What works for your training partner might not be the perfect solution for you. :-) Try these tips. Experiment with different fuels. Most importantly, get to know your body and what feels right for you.
Happy training!
Remember stay safe, stay hydrated.
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Other ways to follow Enjoying the Course:
Twitter → @EnjoytheCourse
Facebook → EnjoyingtheCourse
Instagram → enjoyingthecourse
Pinterest → clarindad
I know that at least a few of you out there are currently in the midst of training for a fall marathon, which means long training runs out in the hot heat of summer. During training, what are the best ways to know if you're staying properly hydrated?
Peek at your pee
I think we all know this one. Your urine should be light in color, like lemonade. If its darker, like apple juice, it's a good idea to grab a glass of water. :-)
Learn to love your scale
What?! I'm not really a scale person. I don't define myself by that number, but I think I'll really find this helpful when I do start going for longer runs.
Before you get dressed for your long run, hop on the scale. Then, hop back on when you've finished your run. Your goal should be to weigh roughly the same both before and after. During activity, you really shouldn't lose more than 2% of your body weight. If you weigh more than when you started, you likely drank too much; if you weigh less, then you didn't drink enough.
This can help you on your next long run, but it can also help you with recovery.
After that long run, I think it's common to try to just down a bunch of water, but these two tricks might be good to help you better know exactly what your body needs after a few hours of hard work in the hot sun.
If you find yourself out on a long bike ride or a hiking trek, this applies to you too! Generally, for any strenuous activity out in the heat for longer than an hour, you should probably monitor your hydration levels.
And remember, like so many other things, this varies from person to person. What works for your training partner might not be the perfect solution for you. :-) Try these tips. Experiment with different fuels. Most importantly, get to know your body and what feels right for you.
Happy training!
Remember stay safe, stay hydrated.
Tweet
Other ways to follow Enjoying the Course:
Twitter → @EnjoytheCourse
Facebook → EnjoyingtheCourse
Instagram → enjoyingthecourse
Pinterest → clarindad
Monday, June 24, 2013
Stay Safe, Stay Hydrated
Summer Solstice really snuck up on me. Maybe because it's been very summer-like here in Vegas for awhile now. :) Maybe not. Really, June is just flying by! I thought the Solstice was still weeks away until I saw a flurry on my social media feeds. Oops!
Now, that summer is officially here, let's talk about staying hydrated.
Ever ask a runner (or any athlete, for that matter) for tips on beating the hot heat of summer? If so, you probably heard choruses of STAY HYDRATED!
What does that mean? Is it really as simple as drinking lots and lots of water? Unfortunately, I don't think so.
Now, that summer is officially here, let's talk about staying hydrated.
Ever ask a runner (or any athlete, for that matter) for tips on beating the hot heat of summer? If so, you probably heard choruses of STAY HYDRATED!
What does that mean? Is it really as simple as drinking lots and lots of water? Unfortunately, I don't think so.
Saturday, January 19, 2013
So, You Want to Start Running?
The other day, my little sister left this post on my Facebook wall. It left me with a huge smile on my face throughout the day.
I'm so excited for her to start training with her husband. Now, I just need to figure out why she's going to train, but not run?? ;-)
Now, I'm not the best or most consistent runner, but since she asked, I thought I'd share my thoughts in a post for anyone to read. Actually, last March my sister-in-law asked me some similar questions.
That being said, my best advice for running shoes is to visit a local running store. This is what they do! :) When you walk in, just tell them you are new to running. If it is any kind of reputable store, they will do some kind of fitting for you - measuring, analyzing your gait, looking at your arches, or some variation of these. They will recommend a few for you and then just choose whichever is most comfortable. They may even have a treadmill for you to test out the shoes on.
Some running stores might even offer training programs that you can sign up for. Having an actual program is really helpful when you're starting out - especially if you're starting with such an ambitious goal! If your local running store doesn't offer one, or you don't want to pay for their program, there are lots of available online programs. Try searching for "couch to 5K (or half marathon or whatever distance)" or "half marathon training programs" or whatever distance you might desire. I've also heard really good things about Hal Higdon's different training programs.
I also recommend tracking your runs in real time. I generally just use my smart phone. My favorite app is Cardio Trainer. I've tried a few, but this is the one that has worked the best for me. If you have an iPhone, I've heard good things about Runkeeper. If you have a little more money, maybe a Garmin is for you. If you're a little low on funds, a simple sport watch with a stopwatch would work for time, and then you could get your exact distance by logging your route into DailyMile.
Part of this also includes cross training. It helps to mix things up and work different muscle groups. Go for a bike rike. Go swimming. Practice yoga. Take a fitness class. Dance in your living room. Go for a walk or a hike. There are so many ideas!!
Of course, this also means listen to your body. I'm serious. If you feel like you're about to die, it's not the end the world to stop and take a breather or walk for awhile. If you have a bad run, remember the next one will likely be better.
I don't always listen to music when I run, but sometimes it's the perfect way to enjoy a run. Get lost in your tunes. Or in your head. Or in conversation with a friend. Change up your pace or your stride. Tell yourself a funny story or a joke. Do whatever you can to relax and enjoy the run - even when it sucks. :) You'll be stronger and thank me later.
I think that about covers my advice to a new runner. I'm sure there's lots I left out, but I've already been working on this post for nearly a week work was crazy again this past week!, and I want to get it out there for my little sister to read.
What other tips or advice would you give to a new runner?
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I'm so excited for her to start training with her husband. Now, I just need to figure out why she's going to train, but not run?? ;-)
Now, I'm not the best or most consistent runner, but since she asked, I thought I'd share my thoughts in a post for anyone to read. Actually, last March my sister-in-law asked me some similar questions.
Running Shoes
It seems the first question I always get is about shoes. And, it IS an important question; however, I do not have a favorite shoe. I'm not one of those runners who swears by a brand/model. I find a pair I like, and I run them until I don't anymore. I rarely own more than one pair of active running shoes at a time.That being said, my best advice for running shoes is to visit a local running store. This is what they do! :) When you walk in, just tell them you are new to running. If it is any kind of reputable store, they will do some kind of fitting for you - measuring, analyzing your gait, looking at your arches, or some variation of these. They will recommend a few for you and then just choose whichever is most comfortable. They may even have a treadmill for you to test out the shoes on.
Training Plan
While you're shopping for shoes, ask about their running groups. Many local running stores will offer different group runs during the week. They often break into groups by distance, speed, experience, etc. There are so many benefits to running with a partner or in a group, but that's really a topic for another day. Now, my sister will be training with her husband, so she's got a built in running partner, but running with a group can help mix things up, at the very least.Some running stores might even offer training programs that you can sign up for. Having an actual program is really helpful when you're starting out - especially if you're starting with such an ambitious goal! If your local running store doesn't offer one, or you don't want to pay for their program, there are lots of available online programs. Try searching for "couch to 5K (or half marathon or whatever distance)" or "half marathon training programs" or whatever distance you might desire. I've also heard really good things about Hal Higdon's different training programs.
Tracking Progress
I don't know about you, but when I'm training for something ok, even when I'm not, I need some accountability. Plus, I'm kind of a numbers/data person, tracking myprogess has been a good way to help me stay motivated. I really like to track all my runs on DailyMile. If you're not familiar with DailyMile, it's kind of like Facebook - but for runners, etc. You add friends, log your exercise, and comment on your friends' activity. It's fun, and I've made a lot of virtual friends. If you're on DailyMile, you should totally add me and say hello!I also recommend tracking your runs in real time. I generally just use my smart phone. My favorite app is Cardio Trainer. I've tried a few, but this is the one that has worked the best for me. If you have an iPhone, I've heard good things about Runkeeper. If you have a little more money, maybe a Garmin is for you. If you're a little low on funds, a simple sport watch with a stopwatch would work for time, and then you could get your exact distance by logging your route into DailyMile.
Core & Strength Training
I think that many runners - beginning and more experienced - often make the mistake of skipping this important part of aspect of running. Having a strong core can really help your running performance and help prevent injury. I'm blogged about my post-run routines here and here - just some simple exercises and stretches that I've found helpful. I struggle with this a lot, but I'm trying to make it a focus. If you're not sure what to do, at least throw in some planks. Try searching for WOD (workout of the day) to find other ideas or you could always get a gym membership or maybe a personal trainer.Part of this also includes cross training. It helps to mix things up and work different muscle groups. Go for a bike rike. Go swimming. Practice yoga. Take a fitness class. Dance in your living room. Go for a walk or a hike. There are so many ideas!!
HAVE FUN!
This is really THE most important thing to remember. I'm not going to lie. Not every run will be wonderful and tons of fun. Sometimes it will hurt. Sometimes you'll want to die. You'll want to give up. BUT always remember YOU CAN DO IT! Don't focus on the aches and pains or the fact that you feel like you cannot breathe. Instead focus on your surroundings. There truly is beauty everywhere you look. Focus on the fact that you are doing it and giving it your all.
Of course, this also means listen to your body. I'm serious. If you feel like you're about to die, it's not the end the world to stop and take a breather or walk for awhile. If you have a bad run, remember the next one will likely be better.
I don't always listen to music when I run, but sometimes it's the perfect way to enjoy a run. Get lost in your tunes. Or in your head. Or in conversation with a friend. Change up your pace or your stride. Tell yourself a funny story or a joke. Do whatever you can to relax and enjoy the run - even when it sucks. :) You'll be stronger and thank me later.
I think that about covers my advice to a new runner. I'm sure there's lots I left out, but I've already been working on this post for nearly a week work was crazy again this past week!, and I want to get it out there for my little sister to read.
What other tips or advice would you give to a new runner?
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Friday, October 26, 2012
Fitness Friday: Post-Run Routines {Part 1}
After taking a running hiatus for most of July and August due to some minor knee pain, I started doing some specific things after each run to help prevent this from happening again.
Now, I'm no expert. I just wanted to share what has been working for me.
First, I found this on Pinterest.
It's an article from Runner's World, so it must be good advice, right? :-) Basically, do legs lifts.
3 different varieties.
Each variety 10 times per leg.
Honestly, I think this feels quite amazing, so I'm sure it's doing lots of good. These legs lifts really focus on strengthening both your hamstrings and quads, which, in turn, helps protect your knees.
Several weeks later, I came across some very helpful advice over at RunToTheFinish.
From Amanda, I decided to incorporate 3 more exercises - single leg squats, back lunges with knee raises, and hip bridges - to my post-run routine. The video in her posts breaks down these moves very nicely in an easy to follow manner. These 3 exercises focus on strengthening to your glutes in order to help prevent IT band issues.
Isn't itfunny great how interconnected the body is? When something is out of whack, it's likely not the whole story.
After doing these exercises, I do a few stretches. I don't know the names of them and couldn't find any perfect pictures with a cursory Google search. My goal for next week is to snap some pics of me doing these stretches and do a follow-up post next Friday.
In the meantime, today marks TWO WEEKS UNTIL RAGNAR!!
Most of my teammates are Ragnar-newbies, but there are a few veterans. Am I considered a veteran if I've only done one?
- I've nearly got my all my awesome 80s workout gear ready.
- I feel relatively prepared for the running.
- I'm getting to know some of my teammates via Facebook.
Everything seems to be coming together, so we've decided to up the ante of this race. In addition to the challenge of running 3 legs around the Vegas Valley, we've decided to join the ranks of the inaugural Balderdash teams. As a team, we have committed to raising at least $840 to assist in the fight against childhood cancer.
We are raising money to help 2 great charities -- It Ain't Chemo and Climb For Five. To learn more about It Ain't Chemo visit their website www.itaintchemo.com. Or check out Climb For Five at their site www.climbforfive.com.
If you'd like to donate, you can visit my fundraising page and click on the big orange button on the right. If you're unable to donate at this time, please share this post or my fundraising page to anyone you feel might be willing to help make a difference in the lives of those suffering from childhood cancer (or their families). Thank you in advance for your generosity.
What are your post-run routines?
How are you celebrating fitness today?
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Click the picture below to see who else is celebrating Fitness today.
Now, I'm no expert. I just wanted to share what has been working for me.
First, I found this on Pinterest.
It's an article from Runner's World, so it must be good advice, right? :-) Basically, do legs lifts.
3 different varieties.
Each variety 10 times per leg.
Honestly, I think this feels quite amazing, so I'm sure it's doing lots of good. These legs lifts really focus on strengthening both your hamstrings and quads, which, in turn, helps protect your knees.
Several weeks later, I came across some very helpful advice over at RunToTheFinish.
From Amanda, I decided to incorporate 3 more exercises - single leg squats, back lunges with knee raises, and hip bridges - to my post-run routine. The video in her posts breaks down these moves very nicely in an easy to follow manner. These 3 exercises focus on strengthening to your glutes in order to help prevent IT band issues.
Isn't it
After doing these exercises, I do a few stretches. I don't know the names of them and couldn't find any perfect pictures with a cursory Google search. My goal for next week is to snap some pics of me doing these stretches and do a follow-up post next Friday.
In the meantime, today marks TWO WEEKS UNTIL RAGNAR!!
Most of my teammates are Ragnar-newbies, but there are a few veterans. Am I considered a veteran if I've only done one?
- I've nearly got my all my awesome 80s workout gear ready.
- I feel relatively prepared for the running.
- I'm getting to know some of my teammates via Facebook.
Everything seems to be coming together, so we've decided to up the ante of this race. In addition to the challenge of running 3 legs around the Vegas Valley, we've decided to join the ranks of the inaugural Balderdash teams. As a team, we have committed to raising at least $840 to assist in the fight against childhood cancer.
We are raising money to help 2 great charities -- It Ain't Chemo and Climb For Five. To learn more about It Ain't Chemo visit their website www.itaintchemo.com. Or check out Climb For Five at their site www.climbforfive.com.
If you'd like to donate, you can visit my fundraising page and click on the big orange button on the right. If you're unable to donate at this time, please share this post or my fundraising page to anyone you feel might be willing to help make a difference in the lives of those suffering from childhood cancer (or their families). Thank you in advance for your generosity.
What are your post-run routines?
How are you celebrating fitness today?
Tweet
Click the picture below to see who else is celebrating Fitness today.
Tuesday, March 6, 2012
Advice for a Newbie
The other day, my sister-in-law asked me for some advice. She mentioned that she'd recently lost a significant amount of weight (yay!) and had registered for a 10K (sweet!) in April. She wanted my advice on walking/running shoes, tracking devices, etc.
My best advice for running shoes is to visit a local running store. When you go in, just tell them you are new to running. If it is any kind of reputable store, they will do some kind of fitting for you - measuring, analyzing your gait, looking at your arches, or some variation of these. They will recommend a few for you and then you can choose whichever is most comfortable. They may even have a treadmill for you to test out the shoes on.
As for tracking gear, I don't have a lot of experience. I have an android-based smart phone with an app that I really like for tracking. It's called Cardio Trainer. You can track all kinds of different activities. Also, I am on Daily Mile. It's not real time tracking, but its great for social interaction and tracking all your workouts. I think it's fun and encouraging when people leave comments.
My only other big piece of advice is to find a running group or friend to run with. Lots of local running stores offer free running groups. I think the benefits of running with someone else are phenomenal.
What do you think? Good advice or bad? What advice would you give to someone just starting to explore the wonderful world of running?
I'm far from an expert on these things, but I offered some advice anyway. :-)
As I was thinking about the advice I sent her, I thought, "Hey! I should post this to my blog." I'm not sure if it's helpful or not.
Or even if it's good advice, but here is what I told her.
Or even if it's good advice, but here is what I told her.
My best advice for running shoes is to visit a local running store. When you go in, just tell them you are new to running. If it is any kind of reputable store, they will do some kind of fitting for you - measuring, analyzing your gait, looking at your arches, or some variation of these. They will recommend a few for you and then you can choose whichever is most comfortable. They may even have a treadmill for you to test out the shoes on.
As for tracking gear, I don't have a lot of experience. I have an android-based smart phone with an app that I really like for tracking. It's called Cardio Trainer. You can track all kinds of different activities. Also, I am on Daily Mile. It's not real time tracking, but its great for social interaction and tracking all your workouts. I think it's fun and encouraging when people leave comments.
My only other big piece of advice is to find a running group or friend to run with. Lots of local running stores offer free running groups. I think the benefits of running with someone else are phenomenal.
What do you think? Good advice or bad? What advice would you give to someone just starting to explore the wonderful world of running?
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