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TRAVELING THIS SUMMER? Not sure where to run to get an insider’s feel for the places you are visiting? Whether for pleasure or business, the article “Run the World: The Top 20 Running Routes in America” by MapMyRun** can help you find runner-tested routes to enjoy.
The list supports Earned Runs’ opinion that locations in which runners have a view of water are some of the best places to run. Why? Not sure what experts would say, but a few thoughts come to mind.. The reflection of sky and sun on watery surfaces amplifies colors that can at the same time calm (blue) and brighten (yellow) our mood. And like a mirror in a room, it can give the illusion of an expanded space. Natural light, from the sun in the daytime and moon in the night, and even artificial light from nearby buildings and street lamps after dark, acquires movement on the water’s surface, where it sparkles, twinkles, and grabs attention. Water features seem to readily draw both runners AND non-runners to their beauty; thus, the best time to avoid crowds and enjoy ponds, fountains, reflecting pools, shorelines, and river paths, is earlier in the day or later at night. Not all these 20 favorite running routes follow or circumscribe water, but many have at least 50% of the route in view of water*.
This link to the article is now on the OH THE PLACES YOU’LL GO page. You may wish to print this article to have the list handy for travel. Keep it in a plastic storage bag in your carry-on suitcase pocket. The list has significant helpful information in addition to a course map, and each item links to a page with a interactive Google map, and MapMyRun user data. Identified for each route:
The distances are mostly between 2-4 miles, with the longest being 5.08 miles around Lake Miramar, San Diego, and the shortest a near tie between the 2.17-mile Silver Lake Reservoir and 2.18-mile Central Park routes. Have you completed any of these routes as either a visitor or a resident? A potential challenge for those who move about the country regularly could be to eventually run all 20 in the course of business and pleasure travels. If MapMyRun publishes a longer or different list in the coming years (top 25 or 50), it could be a really fun long-range running or walking goal that doesn’t require a significant physical effort, like those that involve running multiple marathons. RUN HAPPY!. http://blog.mapmyrun.com/run-the-world-the-top-20-running-routes-in-america NOTE: **Data calculated for all MapMyRun users from April 1, 2016, through March 31, 2017. Routes had to be longer than 2 miles in length.
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TIPS TO INCREASE WALKING INTENSITY
What can recreational strollers do to intensify the activity of their walks other than simply moving faster at a continuous pace? 1. Change your FORM: Pump your arms, pulling elbows back rather than moving fists forward. The faster the arm pumps, the faster the walk pace. Keep your shoulders relaxed. Take more, but smaller steps. Runners aim for 180/mile. Walkers can try his too. Hold your hands such that the angle of the elbow is about 90-120 degrees, brushing the outside of your hips with each arm swing. 2. Perform HIGH INTENSITY ROUTINES - High Intensity Intervals. Alternate walking at a level 7 effort (of 1 to 10 levels, with 10 being the highest effort) for 3 minutes with walking at a level 4 effort, for at least 5 repetitions. Warm-up and Cool down 5 minutes each time, at level 3 effort - Hill Walks: Repeat walking up and down the same hill, or walk on hilly terrain. If the same hill/incline, find one with a gentle to moderate slope that you can climb in about 30-60 seconds. Repeat the uphill/downhill walk 5 times. Then walk on a level surface for 2 minutes. Repeat 2-3 times, such that the duration is about 30 minutes. Warm-up and cool-down 5 minutes each time, at easy effort. - Skipping sequences: Insert skipping into your walks; low skips initially, progressing to slow high knee skips if you have the aerobic capacity and strength and balance to do so. Start with 2 minutes brisk walking, then skip 15-30 seconds, Repeat this walk-skip sequence 5 times. Then walk at a lower easy effort for 2 minutes. Repeat this set 2-3 times if able, such that the total duration is about 30 minutes. Warm-up and cool-down 5 minutes each time, at easy effort. 3. Incorporate BODYWEIGHT STRENGTH EXERCISES at set intervals. - Walk loops in a park or area where there are benches or low walls on which you can perform the exercises each time you reach one. - Triceps dips, and modified push-ups can be done on the benches. Sturdy low walls work well for step-ups/downs. Try doing them first in a forward direction, 5-10 times each leg stepping up, then from the side, each leg 5-10 times. Repeat this forward/side set 2-3 times, resting 1-2 minutes between each set. Planks can be done anywhere on the ground but may be most comfortable on a nice patch of grass or track surface. -Be alert to your surroundings for personal safety at all times, especially if you are walking predictable loops. - Pay attention to your body’s hydration needs, as always in the warmed months. You should be able to detect a PATTERN in the high-intensity routines: interval walks, hill repeats, and skipping intervals. Aim to be performing the main exercise effort for about 30 minutes, with 5 minutes of easier effort before and after. Make it a GOAL to complete one of these workouts on each of 4 days of a 7-day week. Accomplishing this weekly level of exercise for your health is like sweeping a major sports championship, winning 4 of 7 ‘games’ …every week! THESE TACTICS WORK FOR RUNNING ALSO! An earlier post has a similar message for runners. RUN AND WALK HAPPY! NOTE:There will be a related upcoming post: “Summer Challenge IV: Walkers ‘Championship Series Sweep’ “ WALKER RESOURCES, CLINICS, INTENSITY BUILDING
The WALKER RESOURCES page has been updated. There are 2017 dates for last year’s listed races as well as some new additions. These events seem to be more than just walker friendly, by the information provided on their websites. What does that mean? Most of us have seen announcements which indicate that an event welcomes walkers. Registrants aren’t asked to declare intentions to walk the race, and all persons pay the same fee and receive the same race-related materials. Walkers start at the same line and time as runners, but are asked to move to the back of the pack at the start with slowest runners. There might be a time posted after which the course is considered closed, notifying would-be walkers that to receive an official finish time and to be protected from traffic they must achieve a minimum average pace (most times about 15-16 minutes/mile). In races that welcome walkers there usually aren’t officials or judges along the course to monitor walking form (insure that there is no running of part of the race to illegally obtain a better finish time). The post-race celebration fun is available to walkers too. This is a wonderful way for walkers to join friends of all abilities in a race event. It can be personally competitive (walkers seek to better their own time) but usually there are no places or medals officially awarded to walkers. However, some WISH TO HAVE COMPETITIVE ELEMENTS incorporated officially into the walker division of an event. Races that separately register walkers, provide specific race materials, or award places and medals for these participants are not common. Earned Runs periodically checks out the races listed on the USATF website to identify races of this type, and lists them by month on the Walker Resources page. Check it out if you’re interested! CLINICS ALSO, note that race walking clinics offered by Dave McGovern are now listed on this page, scheduled for August through November. If you want to ‘up your game’ for personal growth, improve your time in organized competitive events, or avoid injury while enjoying your sport, attending one of these clinics may be attractive. Receiving advice from experts is one of the surest mays to get fired up and become a better athlete! All levels of racewalkers are welcome and can expect to gain expertise. Guest celebrity racewalkers sometimes assist with clinics, the website says, another reason to consider attending one. There’s more information on the website: 2017 Schedule July 28-30: Redmond WA August 12-13: Long Island NY September 15-17: Oklahoma City, OK October 6-8: Louisville KY November: (Tentative, 3-5, Myrtle Beach SC), 10-12, Galveston TX 2018 Schedule January 21-23 Claremont CA EVERWALK A link to the site has been added so you can monitor information that is promised on upcoming events like the New England event September 10-16, 2017, and 2018 walks. INTENSITY What can recreational strollers do to intensify the activity of their walks other than simply moving faster at a continuous pace? There will be a post tomorrow on this topic. RUN AND WALK HAPPY! http://www.everwalk.com . http://www.racewalking.org/clinics.htm THE DEBATE: “QUARTER MARATHON" v 10K Race notices advertising a “quarter marathon” are starting to pop-up on the internet. What’s the deal? In distance, one-fourth of a marathon is 6.55 miles; a 10K is 6.2 miles. The question is, would you rather see one or the other on a medal or a t-shirt?
In distance, one-fourth of a marathon is 6.55 miles; a 10K is 6.2 miles. The question is, would you rather see one or the other on a medal or a t-shirt? Race blogs have asked their followers to weigh in on this topic. Generally, there are one or two opinions registered on these sites. Not too many runners seem to be paying attention right now. The few comments suggest some runners feel that, if running a half marathon means you cannot handle the full 26.2 miles, running a quarter race implies you are just that much more of a wimp. “The 10km distance is a recognized distance in the road race fixtures but a quarter marathon is something different” says Richard84 on a 2010 Runner’s World UK forum. Others see the designation as: - a brilliant marketing scheme - representing a ‘stupid’ extra 0.3 miles or so - the beginning of further fractional divisions ( 1/5th, etc.) - something to impress non-runners but not runners I predict more and more races will adopt this distance metric. We may start seeing fireworks on discussion boards if the change makes its way into events with long standing traditions. What do you say? RUN HAPPY! https://raceroster.com/events/2017/9637/2017-summerfest-rock-n-sole-run http://www.fleetfeettulsa.com/races/2017-quarter-marathon https://forums.runnersworld.co.uk/discussion/168641/quarter-marathon-or-10k WEEK 3 RUN-WALK ACROSS AMERICA 2017 STARTS tomorrow
Segment 5: From Walla Walla WA to Lewiston ID Segment 6: to Kooskia ID This week you will be making your way through the easternmost part of Washington State, with its vast wheat fields (an area encompassing parts of Washington Idaho and Oregon called the Palouse; see Seven Wonder link), into Lewiston ID then across north central Idaho to Kooskia ID. I learned that Lewiston is the ”farthest inland port on the WEST COAST and is Idaho's only seaport, ”being 465 river miles away from the Pacific Ocean, on the confluence of the Snake and Clearwater Rivers.” It’s the last port on the “nation's second-largest water transportation highway.” Forty percent of the “nation's white wheat travels through the Port of Portland on the Oregon coast of the Pacific Ocean, and “much of it passes through the Port of Lewiston”. On the opposite bank of the Snake River to the east of Lewiston (named in honor of Meriwether Lewis), is the city of Clarkston (after William Clark) in Washington State. Place names in the region are a reminder of its historical exploration by the famed 1803-1805 Lewis and Clark expeditions. In Idaho, the route follows Route 12 across the state. Once known as the Lewis and Clark Highway, it’s now the Northwest Passage Scenic Byway. This is the land of the Nez Perce Tribe of Native Americans. In the process of being named by French Canadian fur traders (the name nez perce means “pierced nose), tribe members, who do not have nose piercings, were mistaken for the nearby Chinook people. The small city of Kooskia, lies at the confluence of two river forks which converge to form the larger Clearwater River and is within the Nez Perce Reservation. In 1943, a work camp of the Civilian Conservation Corps, located about 30miles from the city, was converted to an internment camp for Japanese men who had been residents but not citizens of the US. It’s remote location in the western Bitterroot Mountains made fences and guard towers unnecessary! It’s amazing what can be learned by researching, only very briefly, the land through which the route is mapped. The history of the area sometimes seems simple and inspiring but at other times complicated and disturbing. More than ever I would like to actually travel through and see it in person. NationalGeographic.com offers an online interactive Lewis and Clark Journey Log with maps and journal entries, as well as a summarizing Timeline, and images of plant and animal species discovered, native peoples encountered, and physical land features seen along the way. RUN HAPPY! http://www.sevenwondersofwashingtonstate.com/the-palouse.html https://en.wikipedia.org/wiki/Palouse http://www.u-s-history.com/pages/h2812.html https://en.wikipedia.org/wiki/Nez_Perce_people#Nez_Perce_Indian_Reservation http://www.nationalgeographic.com/lewisandclark/journey_intro.html ANOTHER WORKOUT FOR STRENGTH TRAINING DAYS, EVEN OUTDOORS OR AT WORK “5-Move Core Workout for Runners” by Molly Hurford for Under Armor’s MapMyRun.com instructs how to perform 5 exercises that are some of the most commonly prescribed for runners.
This core workout routine contains 3 of the exercise progression moves featured in a blog post article last week. However, it also includes "bridge" and "step-down/up" exercises that target the glutes and hamstring muscles of the "posterior chain" as well as the core. The bridge is also known as a HIP RAISE. There are many variations to make this exercise more difficult, including a single leg version, using a stability ball or Bosu equipment. The lunge and dead lift strengthen the core and lower body too. The exercises in which you are standing on, using, or or stepping onto one leg/foot at a time, will test and work on BALANCE. They can be frustrating to perform initially, as it may be difficult to keep from tipping to one side, which prevents smooth execution of the full movement. It's that "dirty little secret' of exercise discussed on June 2. To make them easier, stand next to a wall or sturdy piece of furniture until your balance improves. The convenient aspect of this set is that it can be committed to memory quite easily, and performed alone or at the end of a short run, at home or outdoors, with or without weights. Notice that the person demonstrating the step downs is using a plastic cooler with rounded indentations for cups! Be creative. Position the one piece of equipment (bench, box, or cooler) you need for this set, to perform step downs, near your garage or hallway door to be ready to use, no excuses. If you drive to a running path or park, store this item and optional free weights in the trunk of a car. If you don’t drive to run, a park can be located with benches. Free weights are not likely to be available and if you and to use them you'll need to bring equipment with you, perhaps in a back-pack. However, a bench can be used to add upper body exercises like easier push-ups or triceps dips. At work. During the lunch hour, if the office is emptying out as everyone rushes to eat, search for a place to work-out for 10-15 minutes. In my department, a conference room was not in use most days at noon in the summer, and the carpeted floor was perfect for floor exercises. The long axis of the room allowed walking lunges. The office/work atmosphere in summertime may be more relaxed at your place of employment. Use this to your advantage and squeeze in some extra strength training so you can spend your off-work free time enjoying other activities. Break down this workout into segments and do one at a time at different times in the day, without working up a sweat as you would in one complete session. Dress casually if possible to accomplish this discreetly. All but the floor-based moves (plank and bridge) can be subtle activities in an out-of- the-way corner or room. PLANK ROMANIAN DEADLIFT FLOOR GLUTE BRIDGE WALKING LUNGE STEP DOWNS Write this list and brief instruction on a card or phone note and keep handy to remind yourself of the workout the first few times you try it. It’s amazing how much exercise can be worked into a daily schedule without going formally to a gym or into a workout session. I know, because I have done it for years. Yes, other people will give you ‘looks’, but they’ll stop when you start achieving the fit appearance of an athlete. Then, the looks will turn into polite excuses as to why they don’t do what you ‘do’, but should. They’ll comment that it’s easier for you, of course. Start this workout, or a part of it, today! Make it a priority. RUN HAPPY! http://blog.mapmyrun.com/5-move-core-workout-runners/ http://blog.mapmyrun.com/5-move-core-workout-runners/ 2017 “HEALTHIEST” US CITIES, OR “WEALTHIEST”? A slideshow article appeared in a newsletter of ACTIVE.com, a fitness-centered business, highlighting the top 10 overall healthiest American cities identified by a WalletHub ranking of “150 of the most populated” US cities from most to least healthy.
Many of these ‘listicles’ are somewhat addicting, in that it’s very difficult to resist peeking inside to find who rates being named the very best (or sometimes worst) among us. So this list is like People Magazine’s “50 Most Beautiful“ or “25 Most Intriguing” People” issues, but backed up by analysis of data from very impressive sources like the US Census Bureau, Centers for Disease Control and prevention (CDC), Trust for Public Lands, and other agencies. And Yelp, Numbeo, IMLeagues, MapMyFitness, Walk Score, and WalletHub’s own research. The study, conducted by WalletHub’s analysts, identified the “healthiest places to live “across four key dimensions: 1) Health Care, 2) Food, 3) Fitness, and 4) Green Space.” Importantly, but in lost in the less exciting explanation of methods, WalletHub indicates that the “sample considers only the city proper in each case and excludes cities in the surrounding metro area.” Congratulations are in order for the lovely cities of 1) San Francisco CA, 2) Salt Lake City UT, 3) Scottsdale AZ, 4) Seattle WA, 5) Portland OR, 6) Irvine CA, 7) Huntington Beach CA, 7) Honolulu HI, 9) Washington DC, and 10) Santa Clarita CA! Most of us would recognize these cities as travel destinations for holiday and vacation fun. Popular places to visit and work because of temperate climate or the presence of spectacular nearby geographic features, such as mountains, oceans/lakes/bays/rivers, beaches, and forests. Outdoor enthusiasts who run, ski, hike, cycle, and surf are attracted to these places. In the case of Washington DC, the power and majesty of the federal government is a draw. Some may not know that Irvine CA, in beautiful Orange County (the “OC”) is near Huntington Beach (“Surf City USA”), and both are south of Los Angeles near the Pacific Ocean coast. Santa Clarita is a bit north of the San Fernando Valley area of LA. It’s a huge plus that when you travel or re-locate to these cities you are assured of finding green spaces and opportunities for recreational fun, as well as affordable health care and nutritious food, by such rankings. Central cities like these attract successful corporations, who provide health insurance benefits to employees, and health care professionals, like family doctors, mental health counselors, and dietitians/nutritionists. Revenue from tourism and corporate taxes helps fund initiatives that promise to improve the healthy living prospects for residents. What this discussion is leading up to is a question about ‘wealth’. These 10 healthiest cities are “wealthy” in terms of the physical beauty of their locations and residents’ appreciation of fitness. However, did they score well in this ranking due to dollar wealth too? I Googled–around and found that except for Salt Lake City UT and the Northwest cities of Seattle WA and Portland OR, the remaining healthiest cities have 2-4 of the nation’s most expensive department stores (Saks Fifth Avenue, Bloomingdales, Neiman Marcus, Nordstrom) within their city borders or in nearby suburbs. The western cities have Nordstrom. For residents of Santa Clarita there would be a long-ish freeway drive into the San Fernando valley or LA to find such retailers. However, having big expensive stores is not a proxy for civic health (other large cities have these stores nearby and received low scores). I would like to see this data analyzed taking median household income into consideration. Maybe there are cities who could be identified as winning the “healthiest” designation within categories determined by resident wealth. Cities with similar budget constraints might more easily learn from role model ‘healthiest” in their category/division how to make the most of scarce resources and motivate their citizens to invest in long term health. WalletHub convened a panel of experts who were asked to provide advice on building good personal health. Each person’s recommendations are made available to readers. The few I reviewed were thoughtful and discussed budget. INDIVIDUAL EFFORT COUNTS Before signing off there is one more ‘point’ to be made. The cities with the highest scores were healthiest. The highest possible score was 100 points, 25 for each of the 4 dimensions (health -12 scored metrics, food - 7 scored metrics, fitness - 5 scored metrics, and green space- 10 scored metrics). The ONE item of all 34 metrics (or measurable items) for which the MOST possible points (~8.33, double points) could be awarded was “share of residents who engage in ANY physical activity. The SECOND highest possible awarded point item (~6.23, double points) was based on “percent adults consuming fewer than 1 serving of fruits OR vegetables per day. The remaining 32 items were awarded 1.79 to 5.36 points As INDIVIDUALS, we can strive to meet these 2 minimum measures of health to make our cities healthier places to live! Everything is not out of our control. We have some PERSONAL POWER. Even on a budget. There may be a way to become MORE physically active, and to eat just ONE nutritious plant food each day. It’s worth the effort to try. RUN HAPPY! http://www.active.com/fitness/articles/the-healthiest-cities-in-the-u-s https://wallethub.com/edu/healthiest-cities/31072/#methodology EVERWALK’S 2nd EPIC EXPERIENCE: NEW ENGLAND, SEPTEMBER 2017; TRAINING STARTS SOON. Walkers and runners who are interested in switching things up and taking on an epic adventure should check out this organized, supported activity. It will start on September 10 in Boston MA and end September 16, at Cape Elizabeth ME. The total distance to be covered is reported as 150 miles.
There are several plan options for walker participation: - Virtual (can walk any of the following plans) - 5 Mile First-Leg - 10 Mile Half-Trip - Full 20 Mile Day Trip - EPIC and Multi-Day Back-to-Back 20 Mile Trip The training appears to range from 11-12 weeks in duration prior to the start day. Counting back from September 10 indicates the Monday to begin training will be June 19 or June 26, depending on the plan. The cost of the EPIC plan, that provides meals and lodging, appears to be $395. Travel expenses to and from the start- and end-points are likely the responsibility of individual participants. Water (bring your own container) and snacks are provided on each day. These and many, many other details are covered on the “Participant Training Guide”. EVEN IF YOU DON-T PLAN TO PARTICIPATE, READ ON! There are 4 training plans to help walkers prepare for each type of participation. SAVE this information for later use, or for other events. It is not easy to find such training plans. The guide recommends stretching exercises. Those of you familiar with Earned Runs will know that working on increasing mobility, improving balance, and building strength will help you make it through training and the event without injury. As usual, go to the RESOURCES page for links to routines. Runners might consider EW: New England a chance to challenge themselves in an out-of-the–ordinary activity which is not easily arranged by individuals, and an experience more adventurous than the usual kilometer-measured single day event. The inaugural EverWalk was in 2016 Los Angeles to San Diego. There are multiple future events in other locations planned for 2018-2022. RUN AND WALK HAPPY! http://everwalk.com/wp-content/uploads/2017/05/EW-Training-Guide-2017.pdf GLOBAL RUNNING DAY IS TODAY!!!! JUNE 7, 2017
It not too late to run! SEE The ORGANIZATION WEBSITE for inspiration and to pledge your run: https://globalrunningday.org. This is a REMINDER, so you can get out, even at the last minute to participate. And perhaps have a child participate in the "Million Kid Run." A BIG PLUS: RECEIVE DISCOUNTS ON EVENTS THROUGHOUT THE NEXT YEAR! Celebrate Global Running Day ALL YEAR LONG, courtesy of ACTIVE.com and it's partners. Find a race by clicking ON THIS WEB PAGE. The global marketplace company for events and activities is sharing it’s “passion for running by partnering with some of our favorite races around the world to offer you exclusive discounts on June 7.” This page provides COUPON CODES for each event. There are so many races, both in the US and international sites, that the listing is categorized by US region and country. Featured races include The Color Run, Divas Running series, and runDISNEY Goofy's Race and a Half Challenge, as well as the Big Sur Marathon, the IRONMAN series, and others. . As a BONUS the company says, “everyone who registers for one of the races” on the Active.com ”How to Celebrate Global Running Day” site, “will be automatically entered to win our Global Running Day Swag Bag valued at $500 and featuring products from out friends at Garmin, New Balance, Gatorade, Road ID and more.” If you missed it, RunningUSA.org ran an item explaining Global Running Day that was featured in an earlier post, updated below: Global Running Day is held worldwide annually on the first Wednesday in June as “a day for people around the world to celebrate the joys of running”. It’s also a day to inspire others to run, especially children, to “get healthy and fit”. To this end organizers aim to gather pledges from as many people around the world as possible on their website, including promises to help youngsters participate in the “Million Kid Run”. You can pledge that you yourself will run and provide the reason why, and you can pledge to have others run with you. There is additional information on how to run in locations that are sponsoring events. Chicago is one of the cities identified on the organizations website, along with New York City and Atlanta. A link to the Chicago Area Runners Association (CARA) page takes you to a list of events planned on this day. It allows participants to sign up to host an event as well. I won’t be in Chicago as planned, but will be sure to honor my pledge that day. RunningUSA.org explains, “Global Running Day is a collaborative effort of the most prominent running organizations around the world, with many of the top professional runners helping to share their passion for the sport with the global running community.” What a positive reason to bring people together outside. I hope the weather is wonderful everywhere, but an inside run will work just as well. RUN HAPPY! www.active.com/running/articles/how-to-celebrate-global-running-day https://globalrunningday.org http://www.runningusa.org/global-running-day-2017 http://www.cararuns.org/globalrunningday/ BEST DAY OF THE WEEK TO GET ON THE SCALE? It Depends...
Brittany Risher attempts to answer the question, “What is the best day of the week to weigh yourself?” for Under Armor’s MyFitnessPal.com blog. Part of me doesn’t want to know! It’s the part that resists stepping on the scale to avoid seeing the number. Mostly I don’t weigh myself because it works against me, it seems, leading me to focus MORE on what I eat. I do best with my weight when food is not on my mind, and I eat healthy foods in smaller portions. Or so I tell myself. BUT I will need to record my starting and ending weight for a new summer challenge that I am trying out this year (to be discussed in a later blog post). Earned Runs IS NOT ABOUT DIETING. The challenge will involve an effort to be a stronger runner. Thus, Risher’s article caught my attention. Could it help with weigh-in phobia? What I knew before reading: consistency is essential. It’s important to follow the same routine prior to every weigh-in, especially with regard to state of hydration. Strictly limiting fluids and salt or trying to diurese before a weigh-in, like boxers, bodybuilders, or fashion models to prior to a competition or event, is not helpful or healthy. Also, it seems most sensible and possibly scientific to perform weigh-ins at roughly the same time of day, if daily, and on the same day, if weekly. Risher starts with frequency; apparently there’s no consensus that more or less frequently is better. Weekly may or may not be better than daily. That’s “it depends…” number 1. Mondays, Wednesdays or Fridays? Whatever works for you is the conclusion. Wednesdays avoid the weekend effect. A good or bad result on that day doesn’t give you the permission to overindulge Friday night through Sunday from elation or discouragement. Or reflect weekend indiscretions that are best left behind with greater resolve to get back on track. There are similar pros and cons to consider for the other two days, and the article covers them. That’s “it depends…” number 2. I looked for more advice. The Today Show’s “One Small Thing’ piece, by A. Pawlowski piece had similar information. It advised that that daily scale-tipping may not be best for those who tend to become ‘freaked out’ by the reading. “It depends” was the message again. The article reported that if a weekly schedule is to be followed, Wednesday is best, according to one group of researchers, and that others disagreed. Again, “it depends”. One thing that surprised me is that the experts whose opinions were gathered did not think it best to weigh in on the day you’re likely to be lightest! Oh no. That’s been my strategy forever. MedicineNet.com recommend a ‘first thing in the morning’ routine, after visiting the restroom. “Because of variations in food and fluid consumption, we often ‘gain’ different amounts of weight throughout the day.” From a physiological perspective, this is good advice. Weight Watchers™ requires weekly weigh-ins on the same day. It suggests Thursdays may be a good day for this scary task if Mondays or Fridays aren’t your top choices. FAST COMPANY’S Laura VanderKam argues for Thursday as the best day to establish new routines, in her 07.16.2015 “Hit the ground running” article, “Why Thursday is the Best Day To Start a New Habit”. Take away message: find by trial and error what weigh-in practice works best for you. Don’t torture yourself if daily weighing leads to a ‘freak-out”. Switch to once a week if necessary. Determine which day allows you to handle the weekends successfully. Don’t weigh in on the day you are likely to be your “lightest” self if weight loss is the goal. If you hit a plateau or the direction is opposite of what's desirable, it could be the result of normal physiological fluctuations. Just like fitness plans, nutrition plans require that progress be periodically assessed. If the desired results aren’t seen after several consecutive weeks, re-examine the components of the plan including the weigh-in process, and make changes. Or seek help from an expert. That’s another huge topic. But don’t give up on yourself. RUN HAPPY! Note: watch for the new summer challenge description in June. http://blog.myfitnesspal.com/best-day-week-weigh/ http://www.today.com/series/one-small-thing/weigh-yourself-day-week-most-accurate-reading-t87046 http://www.medicinenet.com/script/main/art.asp?articlekey=55489&page=2 http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=1961 https://www.fastcompany.com/3048414/why-thursday-is-the-best-day-to-start-a-new-habit
GEAR LOVE: WRAPS™ WEARABLE HEADPHONES FOR SUMMER FUN Here’s a novel way of helping runners and exercisers not lose headphones that seems to provide a bit of built-in fun. Wearable bracelet-style, braided headphones from the UK in crazy colors and in leather and bead styles as well.
Perhaps this isn’t everyone‘s problem, but it’s definitely mine. I don’t use products with the highest sound quality for exercise, so a reasonable review in this area will do. Earbud fit is a BIG issue, and this set may be too occlusive. With an emphasis on safety (being able to hear background traffic noises) gaining traction with pedestrians, cyclists, and runners, this aspect of use will be very important. A review by OXGADGETS.com doesn't address this property but rendered a decent verdict. "The idea is simply genius, the execution brilliant. It would have really been great if they had put in a higher quality set of speakers in there, even if it was as a more expensive option" Because the price is not a major concern I’ll give WRAPS a trial and report back. The "talk" version is most interesting function-wise. Anyone with experience please weigh in. Or suggest another product. RUN HAPPY! NOTE: I am not certain these will work for me. I usually don't like the occlusive nature of the 'MARSHMALLOW' style earbuds, which this product seems to have. See the GEAR LOVE page the the very inexpensive pair of JVC brand Basic Gumy Earbuds with the oval shape. After trying more expensive products, I keep coming back to these headphones for running.My external ear canals are smallish and the white Apple earpieces flop out when I'm in motion. The Marshmallow earbuds seem to squeak when i run and I don't feel safe running when most or all environmental sound is blocked by the design of this style. I have not tried the JVC Gumy Sport style earbuds, mostly because the ovals work well and are cheap enough that losing a pair is not traumatic. RUN HAPPY! http://mywraps.com/ http://www.oxgadgets.com/2016/02/review-wraps-wristband-headphones-never-lose-your-headphones-again.html http://av.jvc.com/product.jsp?pathId=162 WEEK 2: RUN-WALK ACROSS AMERICA STARTS TOMORROW
Segment 3: Hood River OR to WA Segment 4: Prosser WA to Walla Walla WA This week the route continues to follow the Columbia River, crossing into Washington State and heading north. According to a Wikipedia entry, the “Columbia River Gorge is a canyon of the Pacific Northwest“ United States which “stretches for over 80 miles” as it flows across the Cascade Mountains. You can see by the segment maps, that it forms the state-line boundary between Oregon and Washington. The entry also says that this “water gap furnishes the only navigable route” through this mountain range, bringing water from drier eastern grasslands, over transitional woodlands, to the temperate rain forest of the western slopes, on its way to the Pacific Ocean. The different climates of these regions lead to dramatic scenery changes over the short distance of 80 miles along !nterstate-84, the highway the route follows, until we make our way north into Washington. Because of differences in atmospheric pressures between these regions, the gorge creates a ‘wind tunnel effect’ that draws windsurfing and kitesurfing enthusiasts as well as other recreational sports-minded visitors. Like us! I googled "movies filmed in Oregon", thinking I could better picture this part of the nation if I had seen a movie that featured its best scenery. There was a long list on Wikipedia, including "Homeward Bound: The Incredible Journey" in the Columbia River Gorge. There were many, many more. The "Twilight" series, more recently in theaters and well known, was filmed in Portland and other OR locations. The route through Washington into the cities of Prosser and Walla Walla will be taking us into one of this state’s wine making regions, known as the Columbia Valley American Viticultural Area (AVA). According to Wikipedia, this ‘wine country’ is situated within the same latitude lines as the famous French Bordeaux and Burgundy regions. In this northern location these vineyards receive two hours of added daylight during the summer growing season, compared with the wine regions of California. There are other reported advantages that the area soil contributes to the winemaking process. Perhaps a great reason to sample some Columbia Valley wines this week. RUN HAPPY! NOTE: Check out the NEW ACROSS AMERICA IN PHOTOS page https://en.wikipedia.org/wiki/Columbia_River_Gorge https://en.wikipedia.org/wiki/List_of_films_shot_in_Oregon http://www.gotastewine.com/columbia-valley-wineries.php https://en.wikipedia.org/wiki/Columbia_Valley_AVA PROGRESSION PLAN FOR SIX BASIC EXERCISES “Six Exercises Everyone Should Do” by Shane Barnard JD for Under Armor's MyFitnesspal.com blog, describes how to perform the exercises, with progressions from beginner, to intermediate, to standard versions: Squat, Lunge, Push-up, Row, Plank, and Single-leg Balance/Deadlift.
Author Barnard starts out by declaring she plans to address the needs of everyone with this workout, regardless of their experience and fitness level. "No matter your age or perceived ability, there are certain exercises that have incredible benefits for every body. These functional strength exercises mimic movements in our daily lives and help strengthen our core, made up of our abdominal wall, back and hips. Developing a strong core assists with proper postural alignment, decreases pressure on your back and knees and makes everyday activities easier." If you have balance, flexibility, and mobility issues, the progression she describes should ease you into these moves. Are they still difficult? No worries. Try doing 3 repetitions of each on as many days of the next week as you can manage. Once every day, three times a week, or twice a week. Once you become accustomed to getting into correct position, the moves won't seem so awkward. You will focus more on the correct performance of the exercises than how strange you feel attempting something new. RUN HAPPY! http://blog.myfitnesspal.com/6-exercises-everyone THE ‘DIRTY’ LITTLE SECRET OF RUNNING AND FITNESS EXERCISE ROUTINES
It’s not really dirty, but it’s something that just isn’t discussed much. And perhaps it was just a secret to me. However, it is what contributes to my being discouraged from doing the work necessary to recover from an injury or becoming stronger or more fit. The secret is that all the components of fitness, including strength balance, flexibility, and mobility, are inter-related. Each is dependent on the other. Really, that’s it. Why, you may ask is that a big deal? Because if you wish to work on building muscle strength the exercises for doing so will require balance, flexibility, and mobility. And the same inactivity that lead to having weak muscles will have created similar issues with balance, flexibility, and mobility, making the exercises 2-4 times more difficult than if weakness were the only problem. If balance needs improvement, weak muscles will make those exercises very difficult. And stiff and inflexible joints will stop you from completing simple moves. To prove the point, let’s look at forward walking lunges. This is a commonly prescribed dynamic stretch to increase flexibility prior to running. It’s also a quad strengthening exercise performed with bodyweight alone or with hand-held dumbbells. Sometimes there’s an upper body twist added. The lunge is performed in a walking motion, striding forward by placing one foot well out in front of the other, then lowering the upright body until the extended leg knee is at a 90-degree angle. This leaves the opposite leg behind the body, balanced on the ball of the foot, with the knee not quite touching the ground. This is a TOUGH MANUEVER if your balance is off! I am always reminded of this, especially when adding the upper-body twist toward the side opposite the forward leg. Frequently I’ll need to catch myself from falling over to the side if I have not worked this exercise in a while. Walking out 15 paces and back is not easy. Another example is the single-leg stand for balance. If I haven’t been faithful doing hip strengthening exercises, like clamshells and lateral leg raises with weights, it’s a terrible wobble-fest. For my safety, a nearby piece of sturdy furniture or wall is a must. Enough with the examples, already. It’s always harder to describe than demonstrate these things. Let’s just say that the performance of almost any exercise move can be much more difficult than imagined. Because it’s tough to complete just one entire move smoothly, we can become disheartened enough to give up on exercising entirely. What’s the solution?
Why is it important NOT TO GIVE UP on exercises that are difficult? Firstly, the most difficult exercises incorporate complex moves, like those we need to function in everyday life, which require strength, balance, flexibility, and mobility all at the SAME TIME. If we cannot perform complex exercise moves now, it is possible and even probable we will not be able to perform similar, less difficult functional moves in the future. If ‘step-down’ or ‘step-up’ exercises are not easy today, stepping down from or up to a high curb, a ledge, or small wall may become impossible. If a hip mobility routine is not easily accomplished, swinging a leg off/on a leisure bicycle or over a low chain marking the limits of a parking area or sport playing field may become prohibitive. This sounds silly, but my examples come from real life. I’ve listened to runners say they are so stiff they cannot touch their toes or tie their running shoes without sitting down. But they keep on running without correcting these issues. And will wonder why the inevitable injury occurs that keeps them out of the sport or a race. Secondly, because small incremental improvements can be detected relatively quickly with persistent performance. Fitness is not like dieting. A little bit goes a longer way. Gentle stretches work almost immediately to loosen stiff soft tissues. Regular commitment to balance work results in holding a longer, less-wobbly, single-leg stand within days to weeks. With small guided increases in effort, progress can be readily detected in muscle strength. A family member in her 90’s made sufficient progress with strength building to be free of hip and back pain after several weeks of home exercises. THE DIRTY LITTLE SECRET IS THAT FITNESS EXERCISES/ROUTINES ARE HARDER TO PERFORM THAN THEY APEAR TO BE ON DEMONSTRATIONS for good reason. The average person will have several areas of weakness that require improvement and will struggle to maintain form in the completion of complex exercise moves, especially those that do not employ machines. However, if you don’t give up, don’t give into discouraging thoughts and feelings, you’ll see results sooner than you think is possible. RUN HAPPY! BIB USE SUGGESTION: BIRTHDAY RUN STREAK Happy Birthday to you! Enjoy the cake and ice cream, gifts, and well wishes. Once your personal calendar page turns, 364 days are ahead of you at the higher, plus-1-year age.
Do birthdays bring out the resolutions in you, even if that date doesn’t fall around the winter holidays? Promises that this is the age at which you will get in shape, increase your power, get sculpted abs? If the new B-Day resolutions haven’t thus far led to a turnaround in your physical fitness/health, it might be that expectations are unreasonable, just like they often are in January. One approach might be to TAKE THE PRESSURE OFF yourself on this momentous occasion and make it a physically fun day before you get into the celebratory food and drinks. Start a BIRTHDAY RUN STREAK. Plan to run at least a mile (run/walk if needed) soon after getting up in the morning. Wear the bib or keep in your pocket. On it, record your time, weather conditions, how you felt, your plans to celebrate later, and one (1) fitness goal. Use this same bib, year after year; for inspiration and motivation, or just for an annual bit of fun. RUN HAPPY! |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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