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Want to quickly check several ways in which you might be able to run your next race faster without altering your training very much (except for one way)? You may already be taking advantage of some these suggested means of becoming speedier, but why not peruse this piece by Mark Eller for Competitor.com, “6 Ways To Run Faster Without Taking a Step”. The promise of losing a few seconds on your time would be worth the effort of reading it, surely.
The six points are briefly paraphrased below; of course Eller explains more. Coach Culpepper is quoted in the “warm-up” section. You will remember that his advice on warm-ups featured in an earlier Earned Runs post (October 13, 2016), and this one suggestion could cost you more steps in training if you haven’t been following the routines he listed for improved performance and injury prevention. Lighten the load on your feet with shoes that weigh less Warm-up properly before running Get down to your best racing body weight Add jumping exercises to your routine Increase the BPMs of your music Rest more The toughest on the list is weight loss. I performed a calculation earlier in the year and determined my best racing body weight was 10 pounds less than I weighed then; I still weigh the same. Need I say more? Easy enough to put this suggestion on a list, but often difficult even with sufficient motivation to achieve. I would love to slowly replace fat with lean muscle; does that translate into my needing to lose 20 pounds of adipose tissue and add 10 pounds of skeletal muscle? A reasonable tactic would be to concentrate on improving my diet to include an appropriate amount of high quality protein, vegetables and fruits, and carbohydrates (each should represent a third of the diet), and adding more strength training. The other half of the calorie equation would require a decrease in servings of my favorite low-to-empty calorie foods (wine, theater popcorn, and pastries to name just a few). This works well for me, but of course only when adherence is good. RUN HAPPY! http://running.competitor.com/2016/10/training/6-ways-become-faster-runner-without-running-step_156479
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WEEK 6 TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan
Monday is the first day of Week 6 of the 10-week plan. On the track you have graduated to only running full laps; you will only walk half laps going forward! You have been reminded to foam roll and rest appropriately recently. Have you remembered to perform MYRTLs every week? The routine is scheduled only once/week on this beginner 5k plan, but ideally you should be loosening up before each run. Jay Johnson’s video demonstration is no longer available online. However, the pdf on the RESOURCES page contains images that should help you to learn the basic moves. An excellent YouTube video presented by the Wolf Creek Track Club’s USATF Registered Coach Brandon Wise, does a beautiful job with demonstrations of 12 moves from several angles. Pay close attention to the words superimposed on the video describing the #move. Coach Wise progresses so quickly through the exercises that you might miss one as he switches views and moves. Not only do these 12 exercises help you to improve and maintain mobility in the hip girdle, (mobility + girdle = MYRTL) they also assist with strengthening. Once you master the routine and perform it regularly before runs, you will “feel” ready to move, especially early mornings or evenings after sitting all day. WEEK #6 (3.0 miles) START: One lap warm-up walk RUN: 2 full laps and WALK: half lap Repeat: 3 times = 1.875 miles then RUN: 4 full laps and WALK: half lap Repeat: 1 time = 1.125 miles END: One lap cool-down walk You are more than halfway through the plan. Thanksgiving is approaching. Great work! RUN HAPPY! https://www.youtube.com/watch?v=nmHjMCN0nx0 SUGAR SKULLS, ALTARS, CEMETERIES, MESOAMERICAN CULTURE AND RUNNING!
Have you heard of the central and southern Mexico festival “Dia de los Muertos”, or the “Day of the Dead”, celebrated November 1 and 2 of each year? The festival coincides with the Roman Catholic feasts of All Saints Day (11/1) and All Souls Day (11/2) which follow Halloween on October 31 (All Hallows Eve). According to the website MexicanSugarSkulls.com, the holiday is a combination of ancient beliefs about honoring the dead and the Catholic feast days, celebrated by the indigenous people living in that part of Mexico. As a child I remember celebrating the ‘Saints” and “Souls’ Days of November in Church with my mother. As an adult I enjoy continuing the tradition. Given the appetite in the US for the scary undead of all types and origins, like the virus-induced zombies of “World War Z” movie, the post-apocalyptic and pathogen-created ”Walking Dead” of Netflix fame, and the wights generated by the White Walkers in the Game of Thrones HBO series based on George RR Martin’s literary invention, it seems likely that people of our country would come to embrace a festival celebrating the deceased whom we love and dearly miss. These traditional-rich Latino holy days have the inherent mysticism, beauty, and heart to bring people of all cultures together in many ways. Some will prefer to center their activities at altars and in cemeteries in the time-honored ways. Other will march in parades, enjoy delicious food, dress in costume, or express themselves artistically. And runners will create races! In October 2015 I scoured the internet for Dias de los Muertos-related races. Last year there were a few, and this year I noticed an attempt to raise awareness, outside of the ethnic communities, of celebrations that included races.
I think this holy day celebration for some is soon to become a holiday for many more, which promises to generate many more races. Images from past events on race organization websites show there are opportunities to run in costume and face-paint; runners are famous for wanting to express their creativity and sense of style in this manner. My prediction is that there will be an increasing number of novel, Dia de los Muertos-themed competitions in the coming years. Some endurance races may be run over several days to encompass the entire October 31- November 2 period (or convenient preceding weekend days). With the rise in popularity of the “sufferfest” obstacle course races, others may incorporate punishing elements in races to parallel afterlife suffering. And mostly there will be shorter happier races held to celebrate a beautiful cultural feast, as more of us are given a chance to gain understanding and appreciation of another ethnic tradition. RUN HAPPY! http://www.mexicansugarskull.com/support/dodhistory.html http://unoraceofthedead.org/ http://dayofthedead5k.com/ http://huaracheturbo.com/event_muertitos_run.php http://www.active.com/houston-tx/running/distance-running-races/dia-de-los-muertos-fun-run-2016 http://marathons.ahotu.com/event/day-of-the-dead-series MASSAGE THERAPY FOR RUNNERS
Jeff Gaudette provides information to runners about types and timing of massage therapy in an article from 2013 in Competitor.com “The Four Best types of Massage For Runners”. I’ve never had a “sports” massage. After reading his piece I am a bit uncertain I’ll know which technique would most benefit my training. I’ve thought of it as something done to treat oneself and to relax AFTER a race. This seems to be true of the Swedish of massage. However, much of the discussion concerns the strategy and benefits of getting massages PRIOR to racing. His advice about scheduling this service 3-5 or 7-10 days before a big race, especially with the deeper forms of this therapy, was eye-opening for me. I had not considered that one needs time to recover from a massage! It seems more important than ever to find a therapist who is well trained and has experience working with runners, and to become better informed about it as a training tool. The other types of massage Gaudette discusses are Active Release Therapy (A.R.T.) and trigger point massage, which are used to treat injuries, and deep tissue massage. Embedded in his article is a link to a short instructive video by Sage Rountree that provides a similar message about timing. I liked her general statement to guide scheduling, that the closer you are to a race, the more gentle the massage should be. It’s a rule of thumb that’s easy to remember. Scientific evidence seems to support claims that massage aids recovery from tough workouts and races in runners, helping them train harder with less soreness, and less stiffness that can lead to injury. A 2014 Runner’s World article by Kelly Bastone, “The Pro’s and Con’s of Massages for Runners” reviews some of the research in this area. The benefits of self-massage by foam rolling (I am a fan), is touched on as well. Running can become an expensive and time-consuming sport activity. Finding ways to keep expenditure of both within reason is helpful. Because this kind of training aid may seem to be only for elites, I appreciated the comment, “Even beginning runners can benefit from massage, because alleviating the soreness that comes with starting a new sport makes people more likely to stick with it”. Additional discussion on research that’s being conducted, to explore mechanisms by which massage benefits muscle, is provided by Alex Hutchinson in a more recent 2015 Runner’s World article, “Massage May Boost Muscle Regeneration”. The studies performed on rabbits, especially the muscle biopsy findings, were of interest to me, having been trained and worked as a pathologist involved in research. Quantifying changes of regeneration is not an easy task; employing an objective method to measure muscle changes after massage takes a big step towards better understanding of such processes. Hutchinson reports on the biopsy findings in the exercised/massaged leg versus the opposite leg that was not exercised or massaged: greater generation of new blood vessels, the presence of less scar tissue, and a greater percentage of regeneration muscle fibers. The “differences aren’t huge” he indicates, but the evidence suggests that, in rabbits, massage does help stimulate muscle repair and that immediate massage was more effective than delayed massage. His article is very well written and would be especially valuable to those wishing to understand the science of muscle repair and recover as it relates to athletics. These article have given me enough inspiration to search for a qualified expert in sports massage and to think about asking loved ones for a gift certificate for a birthday present. RUN HAPPY! http://running.competitor.com/2013/12/injury-prevention/the-four-best-types-of-massage-for-runners_60280 http://www.runnersworld.com/injury-prevention-recovery/the-pros-and-cons-of-massages-for-runners http://www.runnersworld.com/sweat-science/massage-may-boost-muscle-regeneration TRAINING FOR THE PRE-RACE WARM-UP PLUS THE RACE If you think you are warming up appropriately for both your training sessions and races, read the article, “Coach Culpepper: The Importance of the Warm-up” by Alan Culpepper for Competitor.com. After doing so, I have a new perspective on how training warm-ups can help prepare for racing warm-ups.
The purpose of a warm-up session, he says, is to prepare the body physiologically for a higher level intensity workout; not only to warm muscles to prevent injury but to increase blood flow to tissues to sustain the ramped-up effort. The coach offers a sample routine for the advanced runner, which should include jogging a mile or so, light stretching, a variety of dynamic drills, and strides with recovery intervals. For the beginner, “walking or jogging, followed by a short period of light stretching, is a good start”. When training Culpepper applies a general rule that “the shorter the workout distance, the more critical the warm-up process”. Prior to racing he advises, “the more intense the race is going to be from the onset, the more critical it becomes to have your cardiovascular and muscular systems fully warmed up before the gun”, such that shorter distance sprinters take a full hour to warm up beforehand. Lastly, Coach Culpepper provides some sample warm-up routines for races distances from 5K to a marathon. THIS SECTION IS KEY ADVICE. If you have raced these distances, was your warm-up routine adequate by his standards? I would guess many runners must, in all honesty, answer “no”, including me. I usually don’t wish to tire myself for the race! I’ve been conserving my energy for the real deal. Now I realize I may have been setting myself up for a poorer performance and worse yet, an injury. Apparently my training must be adjusted to accommodate the effort of an adequate-for the-race warm-up PLUS the race!!! In other words, I must train not for just the 5K distance but to be able to perform the necessary pre-race warmup AND still race at the pace I had planned to run. There’s always something new that can be learned from the experts; I’d never thought of the training warm-up in this way. Thanks Coach. RUN HAPPY! http://running.competitor.com/2014/06/training/coach-culpepper-importance-warmup_104913 HAPPY 1st ONLINE ANNIVERSARY EARNED RUNS! NEW this year: LOOK FOR TWEETS @earnedruns1! HISTORY: OCTOBER 1, 2015 the website went live, but it wasn’t until October 12 that friends and acquaintances were notified by Facebook that the running-related business had been formed. Regular Facebook postings have been provided since that day. BLOG page entries were spotty at first, posted more frequently as the months passed, and became daily in February 2016.
The number of ‘views” and ‘unique visitors’ to the website have steadily increased over the year. We’re solidly on schedule for modest growth, one that is realistic for a small business start-up. For the NEW YEAR some additional services are planned and the roll-out is approaching. THANKS TO EVERYONE WHO HAS VISITED, ‘LIKED’, OR COMMENTED! The most humble and heartfelt thank you goes to my supportive family and friends. I am especially indebted to all who create the expert running and non-running original content that is posted about and linked to by Earned Runs: trainers, coaches, fitness specialists, gear/shoe enthusiasts, and numerous others. Special thanks also go to those who have requested, used, and (hopefully) ENJOYED the Earned Runs bibs. PLEASE OFFER SUGGESTIONS for future posts. What topics are you interested in or are most helpful to you as a runner or walker? The plan has been to provide a variety of offerings, to include some serious running specific information and links, broken up by items on the lighter side. It’s amazing how much of what we view, read, see online and around us can pertain to our running/walking lives. Express yourself via email through the contact page or in comments on the BLOG. Earned Runs is now on TWITTER! As with the blog postings history, TWEETS will be sparse and tentative as learning occurs and hopefully improve in content and relevance over time. RUN HAPPY! Note: In building a bridge, it is difficult to appreciate whether the structure will be sound, functional, and serve the intended purpose in the earliest stages. So it is with Earned Runs; we're still in the early building stage. The Mackinac Bridge, pictured above, connects the land masses of the lower and upper peninsulas of the State of Michigan and spans the Straits of Mackinac. It is an awesome sight to behold. but is not well known outside of the state, and doesn't serve a highly populated city like many famous bridges. However, it is a WELCOME SIGN to many seeking "Pure Michigan" in all seasons. It more conveniently allows northbound travelers to experience the wilderness of the UP and southbound travelers to access vacation attractions and small and large cities of the mitten portion of the state, and most likely directs them back home as well. "Mighty Mac" doesn't need to be famous to be useful, or be seen by the masses to be inspirational; however thoughtful planning and hard work were required for it to be enduring. THE ARTICLE, “MEB'S TIPS FOR PERFORMING INTO YOUR 40'S AND BEYOND” presented on the Gearjunkie.com website is possibly the most concentrated wise advice on running training and racing that you will ever encounter. Don’t let the title fool you. His deep understanding is valuable to appropriate for runners of all ages, given that over-training is the most common situation leading to a side-lining injury.
Younger and older runners may be equally as likely to “power-through” a hurtful session or an especially fatiguing program if there’s a goal outcome or race on the line. Perhaps it’s because we don’t know any better? That’s been my excuse but I can no longer use it. The subtitle to this piece proclaims, ”Its possible no endurance athlete has been more consistent, for longer, than Meb Keflezighi”. In it he was asked about “how to keep performing at your peak year after year”. For those who don’t recognize his name, this US Olympian’s experiences in the 10k and marathon began in the year 2000 and were repeated in 2004 and 2012. He’s won the Boston Marathon and New York Marathon and has run many others as an elite entry. Once again he qualified for the Summer Olympics in 2016 at age 40 and ran it at age 41. The article expands upon his insights: -You still got it -Embrace your age -Listen to your body in training -Cross-Train -Evolve your nutrition -Put in the time (before and after your run) -Err on the side of less -If you do it right you can race more often -Age is just a number -In the end know when to ease off the gas One of the most helpful tips, which he sets by example, is to allow more recovery time as you age. His training “week” is 9 days rather than the 7 days in a calendar week. There are 2 extra days in which to fit in the work he would have done in 7. GREAT ADVICE AT ANY AGE, especially if you find yourself to be injury prone when you start a new plan in advance of an important race. You have 2 extra days to rest, cross train, or work on strength. I am keeping this article for frequent reference; there’s quite a bit of information packed into a small piece. For the time being, it will serve as a substitute for his training book “Meb For Mortals”. If Keflezighi can qualify for the same Olympic endurance test as 30 year-old Galen Rupp, his advice is golden. RUN HAPPY! https://gearjunkie.com/meb-keflezighi-marathon-champion-training-tips-in-40s An article written by Marguerite Ward and featured by CNBC.com, “A 25year-old CEO Shares 9 Career Secrets Every Young Person Should Know”, highlights 9 of 70 “cheats” to getting more out of career and life that were identified by Brian Wong in his book “The Cheat Code”. The young company leader, the co-founder of start-up mobile advertising app Kiip, “fast-tracked his way to success”. His advice attracted the attention of the cable business channel.
In these 9 secrets Wong seems to resurrect time-tested advice that older generations have handed out freely to “young people” for decades (spend less time on entertainment, keep your mind on the task at hand, know and be true to yourself, if everyone is doing something that doesn’t make it right for you, always put your best foot forward, etc.). However, there are 61 additional secrets not discussed in this CNBC.com piece. Are they worth investigating? Are there hidden truths helpful to runners? The 9TH SECRET in the CNBC piece is one that runners can take to heart: “go to museums”! This last cheat may be a clue that the successful wunderkind’s approach is genuine and fresh, compared with conventional thinking of preceding generations. The article says that “to get inspired about your career and your life, Wong recommends “surrounding yourself with art and history. ‘Museums are one of the greatest cheats of humankind,’ he writes. ‘They're specifically designed to cut to the core of greatness.’ “ Runners can find inspiration in the lives, careers, and struggles of the giants in their sport and those of others. The stories reveal how persons who achieved notable success were able to overcome shortcomings, discouragements, poor decisions, bad luck, and physical and mental obstacles. Sometimes the pinnacle of such careers does not involve winning but persevering. These real people had lives that in some fashion may have resembled our own but their perspectives and action may have been outside our consideration. Reading allows us to borrow from their experience and judgement, knowing the outcome in advance. We can ‘cheat’ from the lives of heroes who are not runners as well. Leaders in times of crisis, pioneering scientists, desperate parents, people overcoming crippling injuries or diseases, and those who have survived terrible mishaps, can also provide inspiration and encouragement. Fictional characters living in the pages of novels can also serve this purpose. The possibilities are endless. “Cheat”, borrowed from "cheat codes" that electronic gamers use to advance their status or point level by using code, or some sort of unit, seems to be another name for “hack”. Both are terms that imply the time to achievement of a task or level of proficiency can be accelerated with a novel trick, skill, or method. Instead of searching the internet, Wong suggests we investigate museums and art galleries (Earned Runs is adding bookstores, libraries), to find motivational ‘stories’ of greatness to explore further; this can work for running too! NOTE 1: Runner’s World is a publication that often includes inspirational stories specifically aimed at runners. A ‘cheat’ of Wong’s 9th secret might be to pick up a copy at the local magazine stand and read it cover to cover. Even the editors letter. Holding it in your hands is so much better than scrolling down a screen. There are bits of information tucked away between other features that don’t make it to the online version. This magazine has provided me with surges of energy and inspiration so many times I have lost count. If you cannot make it to a museum, try RW. NOTE 2: Wong's suggestion deserves a trial. A review will be posted periodically of a book read in the spirit of the Earned Runs version of the 9th career secret 'cheat'. RUN HAPPY! http://www.cnbc.com/2016/09/23/a-25-year-old-ceo-shares-9-career-secrets-every-young-person-should-know.html WEEK 5 TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan starts tomorrow!
After four weeks of training you should be settling into a groove and hopefully becoming accustomed to track days, if you decided to stick with that part of the plan. Last week you ran/walked a total of 3 miles! This week the distance will be slightly shorter (there was an addition error on the plan that is now corrected) but the running duration and distance is increasing. As you pick up your mileage, you may decide you need FULL REST DAYS and will SKIP THE CROSS TRAINING option. This is perfectly fine and a smart thing to do if you notice too much fatigue carrying over on your running days. 41 year old Olympian marathoner Meb Keflezighi provides sage advice for runners in an article that will be featured in a blog this week, “Meb’s Tips For Performing Into Your 40s and Beyond”. He says to listen to your body; it’s safer to err on the side of doing less than more, if it means avoiding injury. BUT HIS ADVICE APPLIES TO BEGINNERS TOO! No matter what your age, the risk of injury increases with overtraining. So take a break, get enough sleep, make sure you stretch, and perform weekly core and strength training work. RUN HAPPY! WEEK #5 (2.75 miles; correction!) START: One lap warm-up walk RUN: 1 full lap and WALK: half lap Repeat: 4 times = 1.5 miles then RUN: 2 full laps and WALK: half lap Repeat: 2 times = 1.25 miles END: One lap cool-down walk TRACK DAYS SCHEDULE corrected “SUFFERFESTS”: OBSTACLE COURSE COMPETITIONS or cyclist training videos? Serious cyclists are familiar with a company “TheSufferfest” that provides training videos for their sport. Scott Keneally, director of the documentary “Rise of the Sufferfests” applies this term generically to punishing obstacle course races (OCR). Regardless of the different uses of this term, he says that extreme conditions on these courses make it the fastest growing sport in the world. You can see the trailer to the documentary and decide whether to purchase or rent the full film.
US sport enthusiasts may be familiar with the better known OCRs, some of which have been televised: REEBOK™Spartan Race, Tough Mudder, and Warrior Dash. Others include Rugged Manic, Savage Race, and Battlefrog. European OCRs receive less media coverage here, but the ‘original’ OCR, Tough Guy, has been held in England since the late 1980's, and Viking Strong has more recently entered the scene. There are lesser known local and regional offerings too. Extreme competitions performed on foot, without obstacles, covering distances of a hundred or more miles, also exist in endurance running races: ultras and relays. Rucking is on the rise in popularity and involves military-inspired hiking with weighted backpacks, and teamwork challenges. What’s driving the rapid rise of these sports? Keneally tries to answer the question in his film, featured in a Competitor.com post that links to a trailer. I watched the full 94-minutes and found myself rewinding constantly, wanting to capture the many quotable opinions expressed by interviewees. The documentary pays respect throughout its length to the originator of this “new breed” of competition, Billy Wilson. He’s a UK race promotor who introduced the now familiar freezing water, mud, wood structure, and rope climb features to his farmland course starting in 1987. Subsequently the mustachioed eccentric added other crazy and terrifying challenges like fire and electrically charged wires! The film is as much a history and examination of these events as a personal journey of Keneally, who used his experiences in OCR racing and training to acquire physical stamina and build confidence in himself as an athlete and soon-to-be father. What struck me were the similarities between what Keneally says about the nature of OCR and Earned Runs’ mission. Both contend that individual growth occurs with tough physical testing; ‘winning’ comes from making firm commitments to a goal competition and training program, and persevering to the event’s finish. Racing requires building strength of body and mind; these same strengths will help us in situations outside of sport. Both acknowledge that in the modern world there few opportunities to experience a sense of accomplishment, especially in the area of physical challenge; we mostly passively watch screens and type on keypads for work, entertainment, and social connection. There are some differences, however. OCRs believe the coming together of many other like-minded fanatics (this is not meant to be derogatory; it does take a certain mentality to enjoy such suffering) builds a society and establishes rituals not currently found in our comfortable world. Earned Runs believes that for some, large-event bonding is not possible, and going forward alone is a crucial initial step that must be taken in order to join the bigger tribe. The failure to find supportive buddies or partners may be the greatest obstacle to taking on challenges; we’re afraid to do it alone. OCRs are described in the EARLY part of the film by as being narcissistic festivals, in which social posting of photos taken during the ordeal, of competitors doing crazy, scary, tough stuff, is what drives participation. It’s said to be a “me generation” thing. Earned Runs is about creating training and racing opportunities that don’t require cheering crowds, social posting, or flashy swag. These rewards are terrific fun, but not always required, and can be enjoyed in organized events! The END of the film left me with the impression that the 5million worldwide competitors who “enjoy” the OCR sufferfests are as diverse in their motivations and reward-seeking as any large population and not merely narcissists. They and the users of Earned Runs bibs share at least one characteristic; all are looking for a PURPOSE to sport and to EARN self respect. If this type of competition appeals to you or you want to better understand the movement or someone who is hooked on it, view the trailer and download the documentary which is now available directly from the site (buy), through iTunes (buy), Amazon video (buy or rent), and Googleplay (buy or rent), according to the homepage. I very much enjoyed the video. If you’re a cyclist and never heard of TheSufferfest training aids, give the site a look! RUN HAPPY! http://running.competitor.com/2016/09/news/video-rise-sufferfests-obstacle-racing-documentary-trailer_156208 https://thesufferfest.com/collections/cycling-videos?gclid=CJSNoISPwc8CFQKoaQodxrcKkA http://riseofthesufferfests.com/ IF YOU'RE WONDERING ABOUT YOUR BREATHING TECHNIQUE as you train and race, the article “How to Breathe Properly While Running” by Herwig for Runtastic.com lays out helpful general principles. The abdominal (belly) breathing method is explained and a way to practice it is provided. The question of whether to breathe through nose or mouth is addressed. Breathing rhythms are suggested for easy, moderate, and fast running. It’s a great piece if this question is on your mind.
Lastly Herwig wisely recommends readers to remember that only you can determine what’s BEST FOR YOU and your body will tell you what’s works well over time. The most helpful aspect of this and other articles is that the topic of breathing is raised and runners realize they must consciously evaluate how they take in and expel air while running if they wish to optimize performance. Another article on running & breathing by Jill Becker for Adventure.HowStuffWorks.com, quotes a coaching legend, Arthur Lydiard, as recommending breathing through all orifices at once (mouth, nose, and even “through your ears if you can”)! The point is humorously made that runners should be doing all that is necessary to maximize air intake. This piece puts a bit more focus on how facial and mental relaxation helps with breathing (another reason to open your mouth is to release tension), emphasizes belly breathing as well, and links to an article on running posture to help with belly breathing. What is not mentioned in these two articles is that to effectively move air in and out of your lungs, your chest wall must be able to move freely like a bellows. Correct upper body running form and posture will permit adequate chest expansion during running. Jeremy Duvall offers several upper body strength exercises to help runners improve their upper body posture and form for Competitor.com. A bit easier are 3 Pilates moves demonstrated in a 2008 Runner’s World article “Lung Power” by Gina Demillo Wagner that she says will “strengthen the diaphragm, stretch tight muscles and improve posture- all of which help you run longer with less effort”. THORACIC SPINE FOAM ROLLING can also help improve upper body posture and stretch tight upper body and torso muscles involved in breathing. Therapeutic Associates provides demonstrations and directions as to how to accomplish this safely. Hopefully you can breathe easier with this knowledge. RUN HAPPY! http://adventure.howstuffworks.com/outdoor-activities/running/training/running-posture.htm https://www.runtastic.com/blog/en/sports-fitness/how-to-breathe-properly-while-running http://adventure.howstuffworks.com/outdoor-activities/running/training/how-to-breathe-when-running.htm http://www.runnersworld.com/running-tips/how-to-breathe-when-running http://running.competitor.com/2014/04/training/upper-body-exercises-that-improve-running-form_70881 https://www.therapeuticassociates.com/athletic-performance/foam-rolling-for-athletes/ BUILDING COMPLEMENTARY STRENGTH. I was overjoyed to find this article, “Smart Marathon Training: Which Kinds of Cross-Training Are Best For Runners?” by Jeff Horowitz for Competitor.com, published January 17, 2014. Horowitz gives advice, likely an excerpt from his book Smart Marathon Training (by Jeff Horowitz, published 2011, Velopress, Boulder CO) that he refers to but does not identify, as to how runners should choose a cross-training activity.
Horowitz suggests this mode should be a) aerobic to improve endurance, b) low or non-impact to save your legs for running, c) complementary to running so as to work muscle groups not strengthened by running. He indicates that the gluteus maximus, calves, and hamstrings should be “already strong from running” and that to become a “more balanced, injury-resistant athlete” runners should choose a cross-training method that builds strength in other muscles, like the quadriceps, gluteus medius, and “outer hip” muscles. Of the four most popular cross training modes that are aerobic and low-to-non-impact, cycling, swimming, elliptical exercise, and stepping, he says, only CYCLING effectively works muscles groups that are complementary to running. Horowitz provides other reasons cycling is such a great activity: allows outdoor time, can be enjoyed over duration of hours to days, permits exploration and sight-seeing, and easily attracts friends. In terms of fun and sociability, cycling seems to have an advantage over running. It’s “reach” extends farther in terms of the duration and distance over which the physical exercise can be performed (for most non-ultra runners), the activity preference of participants (some friends don’t like running but love biking) and the variety of events that can be arranged (short out-and-back, day trip, weekend excursion, full vacation expedition). The Earned Runs 2016 summer RUN-WALK ACROSS AMERICA virtual activity challenge was adapted from a 45-day cycling tour that would have taken many months to run by individuals, who would need to be extremely fit. Forest Gump accomplished several cross-USA runs, but not many others would be capable of, or have the time and resources to spend on such a journey. Guidelines for how to cross train with swimming (spend half as much time in pool as you would spend cycling according to prescription in his book) and the elliptical and stepper (75% as much time as cycling) are given but the book itself is not specifically referenced. Whether or not you consider cycling to be the best cross training mode for you, there are other factors mentioned in Horowitz’s article, it’s helpful to know that this form of exercise could be useful to training when other activities are not available. RUN HAPPY! http://running.competitor.com/2014/01/training/smart-marathon-training-which-kinds-of-cross-training-are-best-for-runners_48779 OCTOBER IS BREAST CANCER AWARENESS MONTH The American Cancer Society sponsors “Making Strides Against Breast Cancer” walks throughout the country this month. You can participate whether you’re solo, bring your own friends and family, or walk in spirit with someone who is in an event far away. Regardless, in each instance you will be surrounded by a multitude of caring people taking action to fight this disease, support a survivor, or remember a loved one.
If you have 2016 Earned Runs bibs or REQUEST a set you can schedule and design your own BREAST CANCER AWARENESS walk or run this month. There are a limited number of large PINK RIBBON stickers (image) that will be sent free, 4 PER REQUEST, while supplies last. Thus even if you are unable to make one of the ACS Making Strides organized events, you can bring people “together” to walk for your personal cause. You can invite them to walk in the same location with you or simultaneously in multiple distant locations. The date and time will be determined by you. You may wish to encourage DONATIONS to a breast cancer-related charity as a part of your personally designed event. A very young breast cancer survivor, Stephanie, who was 25 years old at the time of her diagnosis less than two years ago, inspired this sticker. She underwent surgery and endured chemotherapy, and emerged triumphant over her cancer. This strong young woman wants to gather as many as possible of her friends and family for a walk, but they are scattered across the country. She will use the Earned Runs bibs to organize her personal event, “in spirit”, with all who wish to support her. I will be walking for her that day too, in a distant city. The sticker, which shows the PINK RIBBON that has come to symbolize the fight to cure breast cancer, has room to write a name or message. Go Steph!!! Request stickers (4 will be sent) on the REQUEST BIBS/ CONTACT page. If demand is sufficient another order can be made, time permitting. RUN HAPPY! http://www.earned-runs.com/request-bibscontact.html http://makingstrides.acsevents.org/site/PageServer?pagename=MSABC_CY15_AboutMakingStrides NEW SEASON: GEAR TO CHECK OUT FOR YOURSELF OR OTHERS
Yesterday’s post was about new gear versus experiences, with emphasis on activities to enjoy in the Fall. Today’s post links you to new running gear highlighted in Competitor.com and selected by it’s editors. I must admit the #1 SKLZ Hydro-Roller water bottle/foam roller is intriguing and the testimonial compelling! The #2 Voormi River Run hoodie is pictured in my favorite color, heather gray, and similar to an amazing light wool over-shirt that’s already in my closet. #3 Headlamps are a good purchase for anyone who doesn’t have this item and runs in darkness. The intense light can be shined in the eyes of someone you think is approaching you in a threatening way, so it’s a bit of security to carry in your hand on runs also. This LED Lenser Neo is said to have a red light visible to those behind the wearer, an improvement on the headlight I own. I know someone who would love the #4 Chaco Kirkwood flips. Unlike most generic footwear of this type, this brand/style looks like it has some support. Although pricey and a bit too dark-colored for safety in the dim light of rainy days, the claim that #5 North Face HyperAir GTX Jacket is water resistant and breathable is something to check out. The #6 Brooks Greenlight cuff looks amazing. I’m going to find one. Having never used shoe deodorizers before, the #7 Sneaker Balls could be helpful to me and be an inexpensive cheerful gift for others, especially in instances in which “it’s the thought that counts”. I love this selection of mostly affordable, “convenient, portable, and simple items for fall!!!” RUN HAPPY! http://running.competitor.com/2016/09/photos/gear-love-september-2016_155848 WITH THE CHANGE OF SEASON AND WEATHER runners may begin to think about the need to switch to wearing apparel and shoes appropriate for the cooler temperatures and increased precipitation. The sport fashion aspect of season change may appeal especially to runners who will see and be seen by the multitude of others filling the crowded park paths, roadways, and trails of the largest cities. The updating of technical and performance gear can add to the excitement of autumn. For others who run most of the time in darkness with the coming of Fall, through quiet neighborhood streets or serene country lanes, the semi-annual purchase of trending ‘wearables’ may be a waste of resources this time of year.
For example, my sturdy, water resistant, sale-priced, Mickey Mouse shell bought several decades ago (it rained for most of the days of our children’s first Disney World visit) still functions. It’s a bit cooler to run in than my warmest, expensive-reflective winter wear, it can be layered over a long sleeve top, and is perfect for a wet and cool but not bitter cold day. Crowds have left the area where I live and run, and other runners mostly have their heads down and Buffs up as we pass on rainy days. I don’t really need a more stylish jacket. Should I spend my money on a fall getaway instead? It would be wonderful to RUN AND EXPERIENCE the fall colors, stay in a cozy lodge, or perhaps enjoy delicious seasonal meals cooked by others. Regardless of running circumstance, a question being asked more and more these days is, “which is better, buying new stuff or novel experiences?” I’m bombarded by email and banner ads with suggestions for the latest gear, so there’s no issue with shopping for stuff. What about experiences? An article in Sunset.com, a publication that promotes better living in the Western states, titled “Fall Travel Experiences” has wonderful thoughts on how to better enjoy the season in that part of North America. If you live there, you’ll especially benefit from the descriptions of activities and get-aways. If you live elsewhere and don’t plan to travel to the West, there are general themes running through the article regarding how to enjoy the Fall season anywhere. Big city dwellers may find even regional trips to be financially out of reach, as they could require the expense of car rental and overnight lodging. However, urban runners can see their city change with the calendar in terms of decoration, types of events, sports, exhibitions, and restaurant offerings. A change of seasonal venue could be accomplished by running in and exploring a neighborhood not previously visited, or enjoying a autumn church festival that features a 5K race. See below the EarnedRuns interpretation of the Sunset.com list of suggested Fall Experiences in the West that could be sought out and enjoyed in many areas of the Northern Hemisphere, some nearly anywhere, by runners and walkers. RUNNING + SPECIAL EXPERIENCE = FALL GETAWAY Camping, picnic Weather watching: storms, waves Dark sky gazing: stars, Aurora borealis Cozy fireplace: lodge, restaurant Hiking and rock climbing: geological formation, spectacular views Flora viewing: wild flowers, fall foliage colors Mushroom hunting Large bird migration watching Fruits of the vine: vineyards and wineries, apple orchards and cider distilleries Pumpkin patches, corn mazes A run or walk could be arranged near the venue that you choose for one or more of these autumn experiences. Rather than following the same-old, same-old ‘home’ course each weekend, locate and plan special ‘away’ routes that might provide a special, even beautiful new view. RUN HAPPY! http://www.sunset.com/travel/fall-travel-experiences |
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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