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RECOVERY SLEEP MUSIC AID Sleep is an essential part of recovery for runners; it’s been discussed previously on this blog. And let’s face it, a night of poor quality or inadequate sleep leaves many of us without much enthusiasm for ANY activity on the following day.
According to an article by SELF, posted on MyFitnessPal.com for Under Armor, the musical piece “Weightless”, was created by the UK band Marconi Union to help people who find they are unable to fall asleep. The article claims it has “helped thousands of listeners” since being released in 2011. The British Academy of Sound Therapy played a role in writing the ‘song’ with the band, incorporating sounds with a “heartbeat-like rhythm, calming melodies,” and gentle chimes that would provide a soothing experience to sleep hungry listeners. The key effect for sleep induction is relaxation it seems, so any music or sound concoction that an individual finds to be relaxing will possibly do the trick. I find that listening to whatever audiobook I am currently ‘reading’ has the same effect on me, when I can’t immediately fall asleep at night. I set the sleep timer for 30 minutes but probably need less than 15 minutes to fall asleep. In the morning, to get to where I recall last hearing the book, I’ve got to back up the full 30 minutes! I gave “Weightless” a try in the mid-afternoon and it did not induce sleep. It wasn’t a full or fair trial, so perhaps it will work better at bedtime as prescribed by its creators. You can get to the music selection through the article or access it through a YouTube.com link below. The article has more comment about how this song may be able to decrease anxiety and possibly heart rate. Please share your relaxation listens with Earned Runs. Help others build a selection from which to choose on the occasions when sleep is elusive and the night is starting to seem endless. My best sleepy-time audiobook is “The Last Lion” by William Manchester (‘Visions of Glory’, Winston Spencer Churchill 1875-1832, Book 1). It’s otherwise a wonderful history that does not induce sleep during the daylight hours! RUN HAPPY! http://blog.myfitnesspal.com/8-minute-song-practically-guaranteed-help-sleep https://www.youtube.com/watch?v=UfcAVejslrU
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WEEK 3 ON TO THE NEW YEAR 2017 5K TRAINING PLAN starts tomorrow. You will be getting down to business the end of this week and running 3 miles. That’s almost the full distance of next week’s race, and you’ll be doing it on a day which happens to be Christmas Eve and the start of Hanukkah. Very busy.
However, it’s such an exciting day that you may have no trouble leaping out of bed in the early morning to begin the last minute crush of preparation with an invigorating workout. Or, after accomplishing nearly every task on your list of to-do’s, you might be looking forward to a calming and relaxing run at day’s end. If contemplating this Saturday run stresses you beyond what’s healthy, switch it with Friday’s 20 minute walk or Thursday’s run/walk. No problem. Have a great week. RUN HAPPY! THERE'S STILL TIME: “Can You Do as Many Push-ups as an Olympic Runner?” ENTER CONTEST by December 18. The number to beat is 20 according to the website of Colleen Quigley, the inspiration for this challenge. She asks fans to post Instagram videos in which they perform AT LEAST 20 push-ups.
The prize is a chance to be randomly picked to receive FREE Nike gear. Quigley is a US national club cross-country champion, a 2016 US Olympian. and a professional Nike runner The link to accomplish this was given in the announcement: “Have a friend take a video of you doing at least 20 push-ups, post it on Instagram and TAG ME (@steeple_squigs) in order to be entered. The deadline for entries is Sunday, Dec 18th.” If you are a hater of push-ups, maybe this kind of encouragement from an elite runner will convince you to make it part of your upper body strength building sessions. My favorite (?) way to get them done (ugh) is to add 3 sets at the end of a run, interspersed with the same number of dip sets. I can't go home until finished. Too tired after the first set to do more? Start by doing the most you can manage (let's just say, start with 20), the next set do 5 less, and the third set do 5 less than that number (so start with 20- next set do 15- then end with 10). When you are outdoors, park benches, retaining walls, even stairs can be used to convert full push-ups (hands on the ground) to leaning push-ups that aren't so difficult. RUN HAPPY! http://www.colleenquigley.org/pushup-contest/ Proper push-up technique https://gmb.io/push-up/ Wall push-up demonstration: https://www.youtube.com/watch?v=QpMTk21EmaM Tempo runs have always been something of a mystery that I haven’t been excited about clearing up for myself. A single explanation came my way last year and I pounced on it. After reading Sara Crouch’s article for RunnersConnect.com, “What are Tempo Runs and Why Will They Help My Running” it seems there’s more to them!
There’s always one more thing to know, Teaching Teddy said in the 1980’s. This piece describes THREE more things to know about tempo runs, which we learn should more properly be called threshold runs in some cases. If you wish to de-mystify this training routine, considered by most trainers and coaches to be a “must do” for serious runners wishing to be faster, read this item and continue to seek information that helps you best understand it. RUN HAPPY! https://runnersconnect.net/running-training-articles/training-with-thresholds-in-the-right-zone/ “Five Signs You Need a Recovery Day” by Brittany Risher for Under Armor’s MapMyRun blog is one of those articles that tells you what you know to be true, but gives you permission to act on it. Beginning runners may find it hard to believe, but taking a scheduled rest day is one of the most difficult ‘routines’ you will face once you start to experience improvement from training.
It is thrilling to behold the personal physical changes that result from adhering closely to a program of stretching, strength, flexibility, and other focused workouts. Realization that the power to positively influence fitness lies within us builds confidence but can also inspire a bit of insecurity. We might not want to lose what has been gained through such continuous hard work! I loved the way Risher says it: “You don’t have to go to confession, and you’re not weak. In fact everyone needs time to recover, and taking a day off here and there will help you grow stronger.” Her article goes on to quote an expert who recommends 1 day per week of rest for experienced runners and every third day for beginner or returning runners. Her discussion of the signs that recovery is needed, including injury, pain, fatigue, or illness with fever, implies that more than one day of recovery may be needed to get back to a state of health. Since the holiday season is upon us the last sign on Risher’s list that resting is a good idea, a hangover, is timely. It reminds us that workout scheduling may be the real issue. Often the longest runs of the week are intended to be completed on weekends. Commonly these days are considered to be more relaxed, without the usual weekday commitment and commute to work or school. They are likely able to accommodate the extra time required for a distance run. Also, friends might more easily be able to meet up for a social group run. However, those of us planning to run long on a weekend morning must be mindful of alcohol intake the prior evening. In ‘party’ weeks consider running long on a Friday, Thursday, or Monday, for example instead of a Saturday or Sunday. These days tend to be heavy with family activities and may not be ideal anyway. Or imbibing less for the sake of headache-free miles. Or purposefully scheduling a rest day after each event. It’s worth tweaking the schedule to avoid giving up either activity! RUN HAPPY! http://blog.mapmyrun.com/2016/11/5-signs-shouldnt-work-today NOT JUST ABOUT WEIGHT LOSS BUT SELF “PROVEMENT”: “How One Woman Lost 100 Pounds and Fell in Love with Running in the Process” by SELF magazine was published on MyFitnessPal.com. The article tells the story of Rebecca Grafton, a 26-year-old who lost the weight over 2 years.
In addition to altering her diet, she began running as exercise, a major change for her. She recounted how she had always hated to run. But she stuck with it, running about 3 times a week because, as the item says, “she figured that if it was HARD IT JUST MIGHT BE WORKING.” (I added the ALL CAPS emphasis). What a positive way to think! So many times we give up on something because it seems too difficult. (By the way, what a great manta: “it must be working…it must be working…it must be working”.) She is quoted as saying, “I remember one treadmill run I did in the beginning of my journey—I would normally get to 15 minutes and then stop and walk. I made it to 15 minutes and thought, I think I can keep going. I went a full 30 minutes without stopping. That was huge for me. It made me feel empowered—I was capable of pushing through all the huffing and puffing and jiggling.” She had PROVED that she was capable of a sustained effort. After one year, minus 77 pounds, she registered to run her first 5k race, then ran another and won her age group. Wow. Then Rebecca committed to train for and run a half marathon, and finished. She had PROVED herself by competing, then becoming faster, then going longer. She gave credit to “commitment and consistency” for her successes. The story of this young woman is inspiring and supports the philosophy of Earned Runs that committing to compete helps runners to focus and continue over time in their efforts to lead a healthy lifestyle. Our Mission Statement begins: “Earned Runs believes that the most effective way for runners to persevere in their sport, and experience the physical and mental health benefits of regular moderate-to-vigorous exercise over a lifetime, is to commit to regular competition with training. Training, in addition to running, involves strength conditioning and workouts to improve flexibility, mobility, balance, and speed. Competition may be personal or organized and involve self-driven or public goals. The rewards of frequent competition include confidence and a sense of accomplishment that enriches life in sport and at home and work.” Rebecca PROVED that running can be more than a weight loss tool. The former running-hater now looks forward to “peaceful” long weekend morning runs rather than dreading them. She is quoted by SELF as saying “That’s why I run—not to care about my pace or how many calories I’m burning, but to just hit the trail over and over again, one foot after another, and enjoy the process.” Rebecca has gained more than just weight loss! RUN HAPPY! http://blog.mapmyrun.com/2016/11/how-one-woman-lost-100-pounds-and-fell-in-love-with-running-in-the-process/ The Runner’s World article, “The Truth About Foam Rolling. It works but not for the reason you think” by Michael Easter for Men’s Health (it first appeared there), begins by saying that many “believe that foam rolling works by steamrolling your muscles, breaking up scar tissues and lengthening the muscle tissue.” That caught my attention. Guilty.
Doug Kechijian, a doctor of physical therapy at Peak Performance in New York City was interviewed by the author in this piece. He explains that foam rolling doesn’t physically alter the muscle, but rather works by signaling to the nervous system that it’s OK to allow tight muscles to relax. I did not see a reference provided for this particular view and could not locate one readily in the scientific literature to support the mechanism that was described. However, studies which demonstrated benefits to foam rolling before or after runs or intense workouts are mentioned. If you were waiting for a convincing reason to start rolling, Easter provides easy-to-understand information on the topic that might do the trick, regardless of the underlying specific physiology. RUN HAPPY! http://www.runnersworld.com/foam-roller/the-truth-about-foam-rolling MACKENZIE LOBBY WROTE A WONDERFUL ARTICLE, "Beginner's Guide to Strength Training" for Hello Health MyFitnessPal.com about this topic that, depending on your fitness experience, either introduces or reinforces concepts of why you might incorporate it into your healthy lifestyle plan for 2017. This is another post that continues with the theme of gathering information and reading NOW to prepare for construction of a program later.
Lobby begins with information on strength training benefits (physical and mental health, body appearance) and continues with advice on goal setting (functional strength v muscle mass building). She discusses the methods that might be used to accomplish those goals (use of body weight exercises free weights, resistance bands, machines). Lastly Lobby offers some general principles that might guide your planning and expectations. “The American College of Sports Medicine recommends working the major muscle groups with resistance training exercises 2–3 times per week. Those muscle groups include: chest, arms, shoulders, abs, back and legs. ACSM suggests performing between 2–4 sets of 8–20 repetitions of each exercise, depending on your goals. In addition to taking rest between each set and exercise, you should also allow for 48 hours of recovery between sessions.” She covers the “principle of progression”, including a link to an ACSM brochure PDF “Resistance Training for Health and Fitness”. Just as you might browse some early Christmas and other holiday gift catalogs as they start to arrive in your mailbox, check out this piece on strength training and begin to save ideas and “how-to” advice for how to get in shape once the new year dawns on January 1, 2017. RUN HAPPY! http://blog.myfitnesspal.com/beginners-guide-strength-training http://www.acsm.org/docs/brochures/resistance-training.pdf MANAGE THE ELEMENTS with planning. Runner’s World offers a 10 x 10 approach to running in frigid temperature weather in two articles published this and last year. The 2015 piece encourages beginners to get outdoors, “10 Reason’s to Get Out and Run Even When It’s Dark and Cold”, by Susan Paul. In the 2016 piece written by Vishane Lee, “10 Tips for Running in the Cold” the advice involves valuable information on how to dress from the feet and up (#2 & #3) to brave the elements. There are also helpful suggestions on how to get yourself out the door (motivation, #1; pre-run warm-up routine, #5), get it done it (mindful of wind, #6; precipitation #2 & #9; physical limitations, #7; safety concerns, #4), and finish up (post-run warmth, #8). From my experience it’s relatively clear that attention must be paid on what to wear for warmth, protection from windy and wet conditions, and visibility. It’s fun to shop online or in stores for items that fit our needs. Whether or not we can or wish involve other runners to help with motivation is an individual preference. However, the aspect of cold weather running that often is ignored because it requires significant advance thought and preparation, concern the winter running course. For example, tip #6 discusses how to “deal with the wind”. The quoted experts wisely suggest running INTO the wind on the outbound leg of your route and WITH the wind on the inbound leg, or breaking your run into back-and-forth segments to avoid spending too much continuous time facing the wind. If these tips are to be helpful the wind direction must be known in relation to the course. Below are a several situations that you might prepare for to enjoy a winter run of any distance: 1. If you drive to a multi-mile course that works best for a longer distance run, locate safe parking at both ends of the route so it’s possible to follow the rule of running out into the wind and back against it, and start at either point. Or park in the middle and run to and from your car in both directions. This can be good for safety, as you are never too far from warmth if it’s required. 2. If it’s a very wet (raining, sleeting) or slippery day locate a covered parking structure in which to run. Perhaps your own apartment/condo area will have relatively dry pavement and shelter you from the falling precipitation. Or, a friend’s building will work best; arrange beforehand with them to obtain access. You might drive to a mall with a structure or underground parking; best to run before or after opening time. Intervals can be run on these smaller routes. 3. If the wind direction is more swirling than straight-line, changeable, or unpredictable be ready for this situation by having scouted a block that will give you 4 sides of differing wind direction. The article says that tall buildings can block the wind, but these structures can also tunnel wind. A neighborhood area with trees and streets cleared of snow is ideal. As far as facial skin protection in windy conditions, using BodyGlide is suggested in the article by John Stanton, a Canadian and founder the Edmonton Alberta’s Running. I’ve not done that but have applied it to prevent chafing elsewhere on the body. The old formulation received a rating of 2 by the Environmental Working Group (nothing listed for a newer formulation. It deserves a trial! The article also mentions Vaseline™ petroleum Jelly (EWG rating of 1), and a Kiehl’s™ facial cream (All Sport Non-Freeze Face Protector), which no longer seem to be available. There is a product designed for skiers to prevent sun and wind burn, Original Ski Balm, that contains beeswax, with no EWG rating found. Rocket Pure™, a brand marketed for athletes as not having harsh chemicals, has Friction Free Stick, an anti-chafe balm that is as paraben-free, for which a rating by EWG was not found. Not mentioned but also important is eye protection in the wind and sun. Find appropriate routes and enjoy your winter runs; proximity to a coffee shop is not a must but a luxury. RUN HAPPY! http://www.runnersworld.com/cold-weather-running/10-tips-for-running-in-the-cold http://www.runnersworld.com/for-beginners-only/10-reasons-to-get-out-and-run-even-when-its-dark-and-cold http://www.ewg.org/skindeep/search.php https://originalskibalm.com/pages/how-it-works https://www.rocketpure.com/store/ NOW THAT YOU STARTED EASING BACK INTO TRAINING the relaxed nature of this plan should be apparent. The days between Thanksgiving and the December holidays are busy and may leave runners feeling uncharacteristically fatigued. That’s the reasoning behind the strategy of training on a “keep open” level of intensity; to have you work just hard enough to stay in shape for a 3.1 mile run.
In medical terms, life-saving fluids or medications might be delivered to a patient through an intravenous tube or ‘line’ at a rate that is “wide open” such that the valve regulating fluid flow rate does not obstruct the tube lumen at all. This high flow rate is used in emergencies. Once there is no need to deliver meds or fluids intravenously the needle/tubing apparatus can be removed. However, because it’s not always easy to establish this kind of rapid ‘access’ line, one practice is to leave it in for a bit longer, until all possible emergencies have passed. The fluid flow at this time is set at a “keep open” rate, just enough to allow the line to stay open and usable. Thus, this is not an ambitious training plan. There’s just enough running to allow you to comfortably cover 5k on New Year’s Eve or Day and stretching, stength, and mobility work to do it without injury. It’s not designed to help you establish a PR, but to be able to show up and cross the finish line. If you cannot locate a CONVENIENT NEARBY RACE, remember you can use 2016 or request new 2017 Earned Runs Bibs for this occasion. RUN HAPPY! “Boosting Your Flu Shot Response with Exercise” by Gretchen Reynolds for the New York Times WELL blog in January 2013 presents the results of several studies that indicate exercise may help increase production of protective antibodies stimulated by the influenza vaccine.
Being physically fit in general has shown to have this effect, and the article describes one study performed with older sedentary adults as research subjects. Other research looked at the effect of 90 minutes of exercise, about 15 minutes after vaccination, on antibody response. A follow-up study exercised mice and determined that too much or too little physical activity would not be as effective as the 90-minute dose of moderate level exercise. Prior to inoculation, work with weights had a positive effect on increasing vaccination-related antibody levels in a fourth study that was explained in the article. The author cautioned her readers nearly 4 years ago that “data about exercise and flu vaccines is incomplete. It is not clear, for instance, whether there is any advantage to exercising before the shot instead of afterward, or vice versa; or whether doing both might provoke the greatest response – or, alternatively, be too much and weaken response.” Reynolds quotes one lead researcher of these studies as saying that, “the BEST course of action is to get a flu shot, since any degree of protection is better than none, and, if you can, also schedule a visit to the gym that same day.” The same researcher advises that at the very least, “spending 90 minutes on a stationary bike will make any small twinges in your arm from the shot itself seem pretty insignificant.” A more recent August 2016 META-ANALYSIS (a re-analysis of a number of other research study findings) of 6 research trials that included a total of 599 participants, conducted between 2007 and 2014, did not show benefit or harm from exercising before influenza vaccination. However, the meta-analysis also concluded that DATA generated by these studies “were limited and of LOW QUALITY.” Pretty much the quoted researcher still gives the best ADVICE: receive your vaccination and if you wish, take the bet that 90 MINUTES OF MODERATE EXERCISE might help better protect you with higher protective antibodies. Personally, spending 90 minutes exercising seems like a fairly big commitment on a day that time must be also be carved out for receiving the vaccination. It will take planning. But being forewarned is being forearmed according to the old motto ("Forewarned, forearmed" or "Praemonitus, praemunitus"). Next year I'll be prepared. RUN HAPPY! http://well.blogs.nytimes.com/2013/01/16/how-exercise-can-boost-the-flu-shots-potency/?_r=0 https://www.ncbi.nlm.nih.gov/pubmed/27545762 http://www.phrases.org.uk/meanings/forewarned-is-forearmed.html https://en.wikipedia.org/wiki/Praemonitus_praemunitus Here’s an appealing article that encourages eating, “14 Foods to Brighten Your Mood During the Dark Season” by Vera Swaiger, published on Runtastic.com. Most of the foods are thought to be involved in helping to maintain a healthy gut microbiome, the author contends, and I have seen some recommended for this reason before (yogurt, fermented foods). Not sure there are direct, scientifically-based ties of such items to an elevated mood. But, as there aren’t many opportunities to pass along positive sounding advice on food intake, enjoy the read.
Of course the typical pastries, cakes, and highly processed-food treats aren’t going to be found here as healthy edibles. But pumpkin and eggs are on this list, two major ingredients in homemade pumpkin pie! Sauerkraut, horseradish, and pickles are listed as well. Just add some homemade kielbasa (made at your small local Polish meat market) and this creates another classic fall meal favorite of mine, especially good for watching NFL games on Sundays. What else is suggested? High protein, wild-caught fish made the list with yogurt and eggs. Other recommended vegetables besides pumpkin and fermented cabbage and cucumbers (sauerkraut, pickles) are avacado and eggplant. Fats identified as healthy of course include the usual unsaturated olive oil but add coconut oil (as a saturated fat it should be taken in low quantities; is not considered to be heart healthy, see link below) Horseradish, raw (!) garlic, mustard, and tumeric can beneficially season other foods. Those living in the northern hemisphere are experiencing the darkest days of the year in terms of hours between sunrise and sunset. Maybe there’s something that brightens your mood here. What else is suggested? High protein wild-caught fish made the list with yogurt and eggs. Other recommended vegetables besides pumpkin and fermented cabbage and cucumbers (sauerkraut, pickles) are avacado and eggplant. Fats identified as healthy of course include the usual unsaturated olive oil but add coconut oil (as a saturated fat it should be taken in low quantities; is not considered to be heart healthy, see link below) Horseradish, raw (!) garlic, mustard, and tumeric can beneficially season other foods. Wine, coffee, and chocolate in moderation are welcome finishers. Those living in the northern hemisphere are experiencing the darkest days of the year in terms of hours between sunrise and sunset. Maybe there’s something that brightens your mood here. Of course there are other opinions on what works best for mood elevation. Two other articles that provide some advice are featured below, which do not base their benefits on the growth of intestinal microbes. “10 Instant Mood Boosting Foods” written by Leah Zerbe for Rodale promises rapid results from foods that contain brain and nervous-system friendly nutrients; an approach that does not promise to foster the growth of beneficial gut bacteria. Mussels (vitamin: B12, pantothenic acid) Pastured, not simply cage-free, eggs (fatty acid + minerals: zinc, iodide + B vitamins) Grass-fed lamb (fatty acid) Greek yogurt (mineral: calcium) Swiss Chard (mineral: magnesium) Asparagus (essential amino acid: tryptophan + vitamin: B9, folic acid) Blue potatoes (antioxidant/anti-inflammatory: anthocyanins) Dark chocolate (antioxidant/anti-inflammatory: flavonoids + serotonin precursor: cacao) Honey (antioxidant/anti-inflammatory: quercetin, kaempferol) Cherry tomatoes (antioxidant/anti-inflammatory: lycopene) “Foods to Uplift Your Mood” by Elaine Magee MPH, RD for WebMD advises: eating more fish, a balanced breakfast, and more selenium rich-foods. Also, losing weight slowly if you are overweight, boosting selenium levels even higher by eating foods rich in tryptophan and folic acid, incorporating some carbohydrates into your diet, and avoid excessive alcohol. Since this is an RD’s (registered dietitian) take on the topic, the advice isn’t as dogmatic as the previous pieces. It’s not easily followed by filling a grocery cart. BUT, there’s quite a bit of overlap in the 3 articles; find something that promises to work into your diet. Keep in mind that any excess is not likely to be ultimately healthy. Add some sunny day outdoor activity, get more of your sleep hours before midnight, do something sweet and charitable for someone else, smile more, and be thankful for what you have. That would be my mother's advice! RUN HAPPY! https://www.runtastic.com/blog/en/veras-viewpoint/14-foods-to-brighten-your-mood-during-the-dark-season/ http://www.rodalesorganiclife.com/food/brain-food/ http://www.webmd.com/diet/features/foods-to-uplift-your-mood#1 https://www.ncbi.nlm.nih.gov/pubmed/21428901 http://www.webmd.com/diet/features/coconut-oil-and-health#1
GORDINI STASH LITE TOUCH MITTENS, RECOMMENDED BY MARY S from Chicago
These mitts have a flexible, breathable, synthetic shell, an insulating layer, and a nylon palm, making them light-weight and a bit warmer than the thinner windbreaker-like Sugoi mittens. The spandex cuff has a pocket for stashing something small at the wrist. The grip material that edges the fingertip area of the palm surface is “touch screen capable”. The company website indicates the comfort temperature range for wearers is 32-50 degrees, which makes them appropriate for “springtime, warmer weather resort riding, or walking around town”. However, the insulation may cause runners to take them off earlier in the run as hands warm faster with motion. I find that when mitts are too warm, I cycle through putting-on and taking-off more often, which does not result in continuous comfort. Being slightly bulky, they might not be easily stored in jacket pockets. Mitten preference is definitely going to depend on weather conditions, so I might keep these for the harshest days of outdoor running. Share your experience to inform others about making their choice. There are men’s women’s, and youth mittens in a variety of colors, including basic black, charcoal gray, blue (Neptune), bright yellow (nightlife), red (lava), and pink (rouge). The MSRP (manufacturer’s suggested retail price) is $35, which does not explain some offerings on Amazon.com that are above $80. RUN HAPPY! YOGA MIGHT BE HELPFUL IN ACHIEVING A STATE OF RELAXATION at bedtime conducive to a good night’s sleep, known now to be vital to recovery from hard workouts. “WORKOUT OF THE WEEK: Yoga for Bedtime, Relax and Sleep Better” from Runtastic.com offers an article with a link to a YouTube video. This particular routine can be performed in bed.
Watching it routine, I realized this routine incorporates stretches beneficial to running. Many of the moves are the same or very similar to those I perform upon waking, often in bed. The opening sitting position is a tough one for those of us with tight hips. I love that the instructor asks us to reverse leg positions because this move can reveal an asymmetry which may eventually lead to injury. Earlier BLOG posts have discussed that topic (3/28/2016, WHY WORRY ABOUT ASYMMETRY? and 5/23/2016, HELP FOR RUNNING HIPS). Runtastic’s “Sleep Better” app is promoted at the beginning of the video. It’s been updated recently. There are so many options for monitoring sleep, especially built into wrist wear, that viewers can decide for themselves whether this is a good option for them. RUN HAPPY! https://www.runtastic.com/blog/en/nutrition-wellness/workout-month-yoga-bedtime-relax-sleep/ THE CONCEPT OF "reading, digesting information and dreamin guilt-free," NOW to prepare for January 2017 was introduced in the Blog post of November 28 2016.
Today's post continues on that theme, You may wish to add the featured article, by Kelly O'Mara for Competitor.com, to your file. Remember, NO EXERCISING IS REQUIRED at this time. Read it quickly and decide whether becoming a faster runner could be a reasonable and desirable goal for you in the new year. Later you could delve into it more deeply and identify which specific pieces of advice you could incorporate into your life/regimen. A FUTURE post about STRENGTH TRAINING may help execute one of the ‘fixes’ proposed in this next article. What I loved about the advice in O’Mara’s piece, “Seven Fixes to Get Faster Now”, is that not all the ‘fixes’ involve a huge amount of extra physical effort. You’ll need to read it completely to get the most benefit. Here’s a teaser of what she suggests doing to speed up your race pace: - mix up every aspect of training - make core strengthening and running mileage important - fix your form with strides - learn to ‘feel’ your pace Remember. a smart, individualized plan is an essential foundation for effective fitness work. Start now to read and digest information that could be helpful when you sit down to plan the details for your running program in 2017. RUN HAPPY! http://running.competitor.com/2016/11/training/get-faster-now_159402 |
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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