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CREDIT CARD-SIZED PHONE COULD WORK WELL FOR DISCONNECTING WHILE EXERCISING, without going completely bare. The title of Avery Hartmans article for BusinessInsider.com, sums up the excitement generated by a new device. “This beautifully designed 'dumb phone' can only make calls and send texts — and it might be the key to curing our addiction to apps”.
Hartmans’ piece was an installment in Business Insider’s series. “Your Brain on Apps” which “investigates how addictive apps can influence behavior.” She explains that the start-up company Light, based in Brooklyn, was launched after its two founders decided NOT to design apps for a Google incubator and instead create a phone “intended to be used as little as possible.” They created an initial product, the Light Phone, and now have a second –generation improved version on the way, Light Phone 2. The first version could only be used to make calls and tell time; it was only intended to be a companion to a smart phone that could be left at home for short periods of time. The Light Phone 2 upgrade will be capable of making calls, receiving and sending texts, getting directions, calling a ride, and keeping contacts. Possibly it could be more fully functional, however won’t be available for shipping until April 2019. There are quite a few details that seem yet to be finalized on the new version. Pre-orders are being taken on Indiegogo.com.; the price has been variously discounted over time (first $250 and now $300 on the $400 full price). If interested, read Hartmans’ article and check out the company’s information and that from Indiegogo.com. Earned Runs doesn’t want to keep readers on their devices for longer than necessary! At the very least, let the home page slideshow of silent, beautifully shot videos play on your device screen. The land-and city-scape scenes are sure to inspire thoughts about how life might be without constant distractions from smartphones. Looking up from device screens could be just what we need to restore personal-life balance some of the time. RUN & MOVE HAPPY! https://www.thelightphone.com/home#lightphone http://www.businessinsider.com/light-phone-2-cure-for-app-addiction-2018 http://www.businessinsider.com/what-your-smartphone-is-doing-to-your-brain-and-it-isnt-good-2018-3 https://www.indiegogo.com/projects/light-phone-2-design#/
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WHAT ARE YOU DOING ON YOUR SUMMER VACATION? The 18th and last week of the Half Marathon + ‘SAINTS DAYS’ Training Plan, which spanned January to May, has been completed. Participant runners have accomplished their long-distance goal race and are in recovery mode for 2-3 weeks.
. WHAT’S NEXT? I tend to feel happy but a bit let-down after finishing such a long training plan. The feeling is comparable to the famous “show-hole” that’s was made fun of on a TV ad in 2015. ‘Show-holes’ don’t seem to exist anymore. There’s always one more series to become engrossed in and to binge-watch once you’re hooked. Training-holes can occur, however, with the completion of huge, multi-month efforts. I’ve never trained for a marathon, but this post-race period would seem to be the perfect set-up for a let-down. Both show-holes and training-holes and are nothing to laugh about (well, maybe just a little). They are periods of time in which our schedules are perhaps uncomfortably wide open and there isn’t a programming slot or a daily workout to which other weekly activities are anchored. As much as there was to complain about getting in every weekend’s long run or walk, not having to it do now creates a void. Many elementary school children and their parents must deal with a wide-open summer annually. Some elect to register for summer music, sport, or theater camps to help break up the long stretch between June and the end of August. And enjoy a family vacation. High school and college students take summer classes, enroll in travel-abroad study programs, or find jobs to earn extra spending money. Remember that feeling when your friends had plans to go away or were lucky enough to be occupied with fantastic activities, and your entire summer promised to be a boring blank? The problem with training- and show-holes is that they may both appear just as the summer begins, a time many of us associate with fun and enjoyment of the outdoors. That’s not to say we shouldn’t be happy to relax and not have every day booked up weeks in advance. Lack of planned fitness activities can lead to anxiety about exactly how to enjoy these “carefree” days. It’s an effort to come up with novel recreational opportunities daily/weekly on the fly. Without a plan, at summers end, there’s potential for disappointment when, in retrospect, nothing fun, exciting, or mildly awesome took place; nothing that would help write that elementary school report about summer’s happenings. Although adults may no longer worry about summer schedules, it might be a good idea. There are opportunities to sign up for organized league sports like softball, baseball, kick-ball, volleyball, and golf. What is available those who enjoy other athletic activities such as running, walking, and fitness training? Are there any special summer adventures to enjoy that are different from what we’ve been doing all year round? Earned Runs suggests that to fill a ‘training-hole’ you consider planning activities that represent ‘challenges’ to your usual routine. For example, if summers are usually spent training for a yet another long-distance goal race that’s months away in early fall, use 2018 instead to run/ walk frequently in a series of fun vacation-style 5Ks and 10Ks. Train just hard enough to be prepared, after summer, to build-up to that longer goal race in the mid-to-late fall. Follow a relaxed schedule that allows you to compete at those short race distances and enjoy the special places you visit. Search for scenic small town events with fewer rather than larger participant numbers. Or, train for a middle-distance bicycle tour or hiking adventure. Attempt to become a morning runner, if night time, after- work or school runs are becoming difficult to make. Join a running group that regularly holds social runs. Take strength workouts to the beach or park, in the hours of the day before the crowds arrive; bring a few different weight dumbbells and use benches and picnic tables to perform various exercises. To simultaneously fill a reading-hole’, try audible books. You can listen as you run, hike, cycle, or exercise. The “Game of Thrones” books by George R.R. Martin contain so much more intrigue and detail than the HBO series; it will prepare you for the new season that starts in July. Let the famous reader Jim Dale take you through all the Harry Potter books. “Read” the classics of Hemingway, Fitzgerald, and Twain this summer. Just as in your exercise life, you can challenge your entertainment routine as well. RUN & MOVE HAPPY! NOTE: Earned Runs will highlight several 2018 SUMMER CHALLENGES that might appeal to the kid in you that still wants summer to be special and magical. There will be posts soon to help start your planning. https://www.ispot.tv/ad/Aw_U/amazon-fire-tv-show-hole POST HALF MARATHON RECOVERY PLAN (updated from 2017) If you are following the Earned Runs Half Marathon 2018 Training Plan, you will need to think in advance about RECOVERY after running the 13.1mile distance race.
There is wonderful advice on this topic, provided online by very experienced trainers and coaches. Some comes as math-style calculations demonstrated with graphs. Other advice calls on runners to listen to their bodies. There are various articles describing 7 tips, or 3 steps, or several stages of recovery. It’s a bit confusing if you rush through the titles and paragraph headings only, and don’t read the details. Most of the advice is similar and common sense. But it doesn’t come automatically to runners, and only seems ‘common’ to you if you have experienced a few races and recovery periods. At the end of this discussion there are links to the articles used for this post should you want more details from a particular expert. The advice generally covers 2 PERIODS of time after the race: 1) Immediately after finishing and later the day of the race 2) Days and weeks later IMMEDIATELY AFTER CROSSING THE FINISH LINE: Your thoughts should be centered on hydrating and eating something (a mix of protein and carbohydrates) to replenish fuel stores and help begin the process of healing damaged muscles and soft tissues. It’s best to prepare something before the race and keep it in a car or a checked bag. Leaving this to chance or to race organizers has resulted in disappointment in some instances in my experience. Earned Runs suggestions:
Shortly after eating, an easy cool down run is recommended. Other measures that can be taken a bit LATER IN THE DAY include: - “Cooling” with ice baths or refreshing cool pool as needed, - Massage or yoga session offered at the race, - Foam rolling, - Compression apparel The remainder of the day should be restful; use this time to celebrate your achievement and critically assess your performance in a positive light to help with future training and races. Kristin Gustafson advises runners that they might experience an emotional reaction, which has a physical basis (post-endorphin release); a feeling of let-down is not unexpected at this time. Sleep is also an important component of recovery, and a little extra the night of the race and over each of the following days is a good idea. Try to skip the anti-inflammatory medications. Amanda Loudin has put forth the idea that recovery should be more “holistic” than it currently seems to be, that runners should EXPECT TO FEEL THE PHYSICAL EFFECTS of their effort and accept that discomfort as sign that progress will be made. She incorporates advice from Steve Magness, author of The Science of Running and cross-country coach at the University of Houston. “If you look at how the body works, you realize you need to stress it to where it’s almost embarrassed,” he says. “The stimulus caused by damage allows the body to repair and adapt. This is where it makes its gains”. Hence, he caution, dosing yourself with pain-blocking anti-inflammatory medications or ant-oxidants may subvert the natural healing that is meant to take place. DAYS AND WEEKS AFTER THE RACE Take it easy. This advice concerns when and how to start training again after the race. A general rule of thumb offered by several sources recommend not returning to HARD workouts for a time period that equals 1day/1mile of race distance. Roughly that translates to 2 weeks after a half marathon and 1 month after a marathon. Easy short runs are not a problem. However, Coach Jenny Hadfield cautions against following a calculated return to regular training and hard workouts. Without using the word ‘holistic” she recommends following body and life signals rather than numbers. Hadfield QUALIFIES the 1day/1mile rule, indicating recovery needs can vary by race. Runners must be flexible, she advises, and base a recovery plan on “the flow of life and your body, not the calendar.” “Recovery is about healing from the overall stress in your life, not just from training or racing.” The coach provides personal examples and a couple case studies in her article. Age is another consideration in planning your recovery according to these sources. The older you are, especially after age 40, the slower you might wish to go in recovering from a big race, especially a marathon. Rather than 1 month, Pete Magill quotes champion marathoner Tracy Lokken as saying it should be 45 days. You may wish to take that into consideration for your half marathon recovery time if you are over 40 years old (45 days for a full marathon x ½ = 22-23 days for a half marathon). Remember that if you don’t do a good job of scheduling an adequate recovery your body is likely to help you correct your mistakes. You may find yourself with more unscheduled days off than you planned, due to a sluggish return, or worse yet, an injury. Matt Fitzgerald recommends swimming for a faster recovery. He discusses the results of a research study that looked into this activity for recovery by triathletes, who train for their event with swim workouts! Nine triathletes initially completed an interval run then either lay down to rest or swam 2,000 meters (40 lengths of a 50 meter pool). In addition to demonstrating better performance on a test run after recovery than triathletes who simply rested, those who swam were found to have lower blood levels of a marker of body inflammation 24 hours after that run. It’s crazy to think that active recovery will be difficult to master, when over the past months you have driven yourself to follow a tough training plan. But it might. To preserve your ability to get back on a training schedule for another run in the fall, plan and follow a smart recovery. RUN HAPPY! “7 Post-Race Recovery Tips by Kristin Gustafson for Active.com http://www.active.com/running/articles/7-post-race-recovery-tips “Re-thinking Recovery for Runners: Adopting A More Holistic Approach” by Amanda Loudin for Competitor.com http://running.competitor.com/2016/04/training/rethinking-recovery-runners-adopting-holistic-approach_147849 “What’s The Best Post Race Recovery Plan?” by Jenny Hadfield http://www.runnersworld.com/ask-coach-jenny/whats-the-best-postrace-recovery-plan “Faster After 40: Master Your Recovery” by Pete Magill http://running.competitor.com/2014/09/photos/fast-40-master-recovery_113985 “Want to Recovery Faster From Running? Try Swimming” by Matt Fitzgerald http://running.competitor.com/2014/05/recovery/swimming-for-post-run-recovery_22631 WEEK 18 HALF MARATHON 2018 TRAINING PLAN STARTS This is the very last week of the full plan. Congratulations to everyone who made it to this point or who ran their race yesterday, today, or the previous weekend. You committed to train for a long period of time, and persevered! YAY FOR YOU; WAY TO GO! If your race is this weekend, make final nutrition, gear, and travel preparations for the upcoming event and be sure to develop and follow a recovery plan. If you'd like to run instead of walking the day before the race, do so, but keep it short (20 minutes) and moderately intense, not race pace. Have fun and be confident. You can do this. RUN & MOVE HAPPY! FOR SOME, JUST WALKING AND RUNNING MOST DAYS of the week is the best that can be mentally and physically mustered to maintain fitness. The thought of adding floor exercises or weight training workouts is a turn-off. And scheduling complicated speed or interval drills would seem to require too much concentration and effort. Forget about cross training; a gym membership or purchase of additional equipment is likely to be necessary.
After all, a ‘pure’ running and/or walking routine without a strategy is our escape; it’ serves as a form of healthy and active relaxation. Complicating it with other forms of fitness work would turn it into, well, work. Needing to think while walking or running is the issue. We just want to ‘do’ our exercise, not plan and execute a set of maneuvers. Our lives are becoming increasingly stressful, and we definitely don’t want exercise to follow the same trajectory. The problem is that we may want to be getting something more from the ‘pure’ walk/run workout, as long as we are spending time at it. Each year, in spite of maintaining or even slightly increasing our ’pure’ effort, we seem to be losing ground. Perhaps putting on a few extra pounds, rounding off what was a defined muscular profile, or expanding the horizontal dimensions of torso, arms, and legs. Marc Lindsay, in an excellent article for Under Armor’s MyFitnessPal blog, “7 Walking Tips to Lose Weight Faster” is also providing simple tactics by which ‘pure’ walks or runs might be easily adjusted to build overall fitness, and assist with weight control. The tips are paraphrased below by Earned Runs: Add walks; more but shorter Be intense; include bursts of speed at regular intervals Perform hill work; don’t let geography stop you, use treadmill incline, stairs, ramps* Involve your upper body & core; pull elbows back Steps are important: set goals Decrease calories; a must if weight loss is a goal Bundle strength training into walks Lindsay’s piece is focused on weight loss and walkers, but contains elements of a plan that can lead to improved health, endurance, and strength for those who wish to maintain essentially ‘pure’ running and walking routines. Fully read his article to best understand the thoughtful advice. Runners can follow the same advice as is given to walkers, by adding distance/steps, increasing and varying speed in workouts, including hills/inclines, incorporating bodyweight moves, and engaging the upper body and core by pulling elbows back while moving. Mindfulness in calorie consumption is a must for every person who is no longer growing taller. Attempt to follow one tip/tactic at a time, except for the calorie intake part. Over this summer it should be easier to do than during the colder darker months. RUN & MOVE HAPPY! *Ramps: don’t forget that a mall or building parking ramp can function as a wonderfully convenient hill. If the parking structure is covered, a ramp session will allow for a risk-free workout on rainy and especially stormy days. See the OH THE PLACES YOU”LL GO! page for more Earned Runs insights on locations to run, walk. https://blog.myfitnesspal.com/7-walking-tips-to-lose-weight-faster so THE CIGNA U.S. LONELINESS INDEX ‘Survey of 20,000 Americans Examining Behaviors Driving Loneliness in the United States’ reveals a side of us that we may be reluctant to acknowledge.
In a May 2018 report, the global health service (insurance) company described how, when it partnered with Ipsos (a research company) to conduct an online survey using the UCLA Loneliness Scale, it found that MOST AMERICANS WERE CONSIDERED LONELY! The introduction explained that Cigna regularly undertakes projects to evaluate specific aspects of health and wellbeing, with the intent “to identify any gaps in the health care system, and address emerging issues that affect the people we serve”. Loneliness was studied because it is a condition commonly shared by persons with mental health issues, “a consistent part of the pathology”. The report references a British publication which states that, “mental illness is now a leading cause of both sickness absence and incapacity benefits in most high-income countries”, with attendant “rising economic and social costs.” (from Lancet article) One in 6 Americans suffer from a mental health condition, the report says, making loneliness a potentially huge problem. Being lonely is more dangerous to health than obesity Cigna claims, with “the same impact as smoking 15 cigarettes a day”. The research on which this statement was based is a 2015 meta-analytic review of the medical literature from 1980 to 2014. A meta-analysis attempts to analyze and collate the findings of other previously performed and published research work, which in this case resulted in the examination of 70 reports. The conclusion of the meta-analysis was that, similar to predictions of the current obesity epidemic 30 years ago, their findings warn of the future increased risk of mortality from loneliness and social isolation. And that these risks to health are “greater than that from obesity”. The following is an excerpt from the free downloaded PDF: “The study revealed:
The total average loneliness score for Americans, which could range from 20-80, was 44. A score of 43 and above was rated as LONELY in the Cigna survey, thus a higher score suggested a greater degree of loneliness and possibly social isolation. Roughly 54% of the national American population was considered to be lonely through this survey. In those who were lonelier, compared with those who were less lonely, certain traits emerged. The lonely had less in-person interactions. They thought their social skills /relationship statuses were not good, felt their overall and physical and mental health was fair to poor, and that their life had less balance, for example, when considering sleep (not having enough), work (not having the right amount). Among generations there were differences. The total average loneliness scores were: Gen Z (ages 18-22) 48.3; Millennials (ages 23-37) 45.3; Gen X (ages 38-51) 45.1, Boomers (ages 52-71) 42.4, Greatest (ages 72+) 38.6. There were other specific survey details that suggest the origins of loneliness, including:
Social media use was shown NOT to be a predictor of loneliness, however those who never used it (41.7) or were light users (42.6) were slightly less lonely than moderate (44.3) and heavy (44.5) users. Those who reported very heavy use were in the middle of the two groups. But all groups were in a fairly close range. It is possible that people who use social media to reach out to others may differ from those who passively check it. (NPR). There were geographic regional differences. Persons living in the Houston TX and Austin TX areas were loneliest (60% are considered to be lonely compared with 54% of the national population); younger and single people were lonelier than older and married. Those in Tampa FL were less likely (41%) to be lonely compared with the national population. Los Angeles CA, Orlando FL, Nashville TN, Phoenix AZ, Hartford CT, Baltimore MD, Denver CO, San Diego CA, and Memphis TN metropolitan areas were close to the national average. In each area, certain groups showed higher loneliness scores, often the young (18-34 years) and those with lower incomes (<$75,000 annually), and sometimes the unmarried. EARNED RUNS COMMENTS: If you would like to look at the UCLA Loneliness Survey to check out the types of questions asked, follow this link. Those already aware of the results most likely won’t be able to provide responses and score it honestly. I tried! Not wanting to see myself as lonely, I couldn’t help fudging answers in my favor. Of course, I scored well below 43. However, the attempt alerted me to that fact that social media might have influenced my perceptions. Possibly, awareness of what others post about doing allowed comparisons with my own situation that otherwise might not ever have been made. I’m a light user, but still am affected. Deeper reflection, while trying to avoid earning the ‘lonely’ label, forced me to recognize (and appreciate) the strong social connections that do exist in my life. And resolve to nourish them and create others. That being said, since Earned Runs is concerned with exercise and fitness it was interesting to learn that the survey showed spending too much time exercising pushed people toward loneliness. And not enough time, but to a lesser extent For many runners, their sport is their best “in-person” connection! They run in crews, clubs, and small packs. They involve their families and friends in races and race trips, and often reach out and invite others to join them. For others, running allows needed down time to be introspective and meditative; it helps their relationships. They are alone but not lonely when running. But there’s a risk of spending too much time running, exercising, and training alone, such that quality, unscheduled time spent relaxing and forming deeper relationships with others is minimal. I came to this realization about 2 years ago, that too much exercise time, especially JUST RUNNING, left me alone a lot. It was then that I decided to explore activities that involved others and that consumed less alone time. It led to the 2017 change in the Earned Runs’ blog ‘sign-off’ from “RUN HAPPY”, to “RUN & MOVE HAPPY” to allow for all different types of sport and fitness activities, including epic adventures, that could be enjoyed in the company of others. After reading about this survey and exploring information on the health risks of loneliness, it seems like my new direction fitness plan was a good but insufficient beginning; much more effort must be made to connect with others “in-person”. It’s scary to think that many Americans could be headed toward social isolation. Especially younger adults and students. And me. The results of the Cigna survey generated a good deal of self-examination. What unhealthy behaviors do I have that I can change now? How might I help lessen lonely feelings in others? And provided a caution to avoid assuming that people would not welcome attempts to be friendly. RUN & MOVE HAPPY! NOTES: The article on loneliness as a risk factor for mortality is not extensively discussed here, but it supports scientific work that is warning of the dangers.(Click on the link "Download PDF" to access the entire article). Other research (only studying men) reveals the flip side, that strong social relationships contribute significantly to happiness. The Earned Runs SUMMER “BUDDY-UP” CHALLENGE V was introduced in a blog post Wednesday May 9, 2018 in response to these findings. Check it out. https://www.multivu.com/players/English/8294451-cigna-us-loneliness-survey/docs/IndexReport_1524069371598-173525450.pdf http://fetzer.org/sites/default/files/images/stories/pdf/selfmeasures/Self_Measures_for_Loneliness_and_Interpersonal_Problems_VERSION_3_UCLA_LONELINESS.pdf https://www.cigna.com https://www.ipsos.com/en-us/about-us https://www.npr.org/sections/health-shots/2018/05/01/606588504/americans-are-a-lonely-lot-and-young-people-bear-the-heaviest-burden https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(17)30372-3/fulltext?code=lancet-site https://www.cambridge.org/core/journals/the-british-journal-of-psychiatry/article/mental-health-and-employment-much-work-still-to-be-done/24E945B3962556FAF66F2FAC22FD1B0F https://www.ncbi.nlm.nih.gov/pubmed/19252144?dopt=Abstract https://medium.com/thrive-global/this-75-year-harvard-study-reveals-the-secret-to-happiness-and-success-3cf0002510fe (Click on the "Download PDF" to read the entire article) http://journals.sagepub.com/doi/abs/10.1177/1745691614568352 THE SOON TO BE RELEASED ADIDAS SOLAR BOOST shoe, which will launch in select U.S. stores on May 17 and globally on June 1, was based on an idea that “everyone can be an athlete, and should be treated as such with the gear they train in daily”. That’s according to an article from Running.Competitor.com by Rebecca Warren, “Adidas Solar BOOST Deliver a Holistic Running Experience.” Warren trialed this new footwear and provides her review in the article.
It seems one of the shoe’s designers. Marius Jung, restored a skewed work-life balance by taking up running and training with a group at Adidias. On the way to increasing fitness, confidence in himself improved in every aspect of life. And Jung’s life “realization” became part of the shoe’s life story. The idea is that the shoes can “encourage regular running by fostering a reliably good ride every time” they are laced up. The sun, “as the source of all energy”, inspired the name; it is hoped the shoes performance will lead to amazing runs that inspire confidence and creativity in all wearers. Cool Solar BOOST fact: the blue and orange hues of the shoe were inspired by the “transformative light cast by the sun during dawn and dusk hours”. Inspiration appears to be the overall theme. One dictionary defines the word as the “process of being mentally stimulated to do or feel something”; another says inspiration is a feeling of enthusiasm you get from someone or something”. Mostly this is in the area of creativity, but as Jung learned, athletic inspiration and confidence can spread to other areas of life. The Adidas shoe designers’ thinking is very much in line with Earned Runs philosophy that if you train you’re an athlete. That ordinary people can be transformed, by committing to physical challenges and training to reach reasonable fitness goals, into athletes. Not everyone sees themselves in this way, but some yearn to achieve athlete status, not knowing how. Adidas says it has a shoe and Earned Runs says it has a bib for that purpose. Hopefully either one or both can provide the “boost” that assists with transforming everyday people into confident athletes. Check out the Warren article for more insights into the Solar BOOST construction and performance features. RUN & MOVE HAP http://running.competitor.com/2018/05/shoes-and-gear/adidas-delivers-a-holistic-running-experience_170775 https://www.adidas.com/us/solar THE SCIENCE FRIDAY POST THIS WEEK, May 11, will highlight findings of a survey by the Cigna Health Insurance company which sought to measure the level of loneliness across the USA. The results were unexpected.
Many, including me, would think that the most socially isolated and lonely persons would be older, above the age of 71. After all, if they once had had children, a spouse or partner, a job, and a social circle, wouldn’t a person of this age now be further removed from such supportive relationships? With retirement, health issues, losses of friends and family, children who live far away etc., they would be feeling more alone, it seemed likely. Not so. Persons aged 72+ age generally didn’t consider themselves lonely. The groups identified in the Cigna survey as feeling most lonely was aged 18-22 years, then 23-37 years. Astonishing! These are the years ‘kids’ would be in college, graduate school, or fresh jobs, sparkly-eyed and eager to be a force for good in a better world. Younger generations represent the promise of a brighter future. What does this mean for the future? The survey sited lack of ‘in-person’ contact as a major factor, and research has shown that lack of social connection is a health determinant, increasing the risk of premature death, even in youth. The SCIENCE FRIDAY post will discuss this topic in more depth. In response, Earned Runs is planning to introduce a SUMMER CHALLENGE V FOR 2018, hoping to bring exercising people into closer contact with one another. To encourage “buddying-up,” either in person (or on the phone), both to enable in-depth conversations and bolster functional fitness. Whether feeling lonely or not, motivation to reach out and connect with others while performing less than intense exercise might include maintaining your own sense of connectedness. Or improving that of others you care about, especially if they are in the younger age groups. The Summer “Buddy-Up” Challenge V plan would be to request a set of bibs and “buddy-up” stickers. All season long, the goal would be to replace at least one weekly solo exercise session with one performed alongside, or on the phone in conversation, another person, a buddy. The only situation in which the phone conversation will work well might may be on a brisk walk. I know, because I do this with my daughter and with friends. We agree that each will get out and walk when possible, when the other person calls. It may take up the time formerly reserved for a solo session (running, strength building, stretching, etc.) but it is an opportunity to connect in person. Buddy exercising at home or work can represent a big logistical challenge, especially if on the spur of the moment you plan to hop out of a cubicle and locate a suitable path/route/area for a workout. A 10+ minute exercise session might be accomplished by going up and down flights of stairs in a building with multiple floors. Or walking around the building perimeter, if there’s an available sidewalk. In years past for solo fitness breaks I would walk up and down the corridors of other departments in our building or between campus buildings to go to meetings, or use our conference room to get in a few planks. At home in good weather it’s easy to head out of doors. With a buddy, these breaks could be more difficult to arrange. This challenge won’t be easy socially. It will require reaching out to another person and asking them to share a common goal. Possibly to be inconvenienced for the sake of bolstering a relationship. If you are the person taking on the “Buddy-Up” Challenge, you can invite several people, each having to connect while walking or exercising only occasionally, for example, once a month. However, the person doing the asking will appear to be the lonelier, needier one, even though the opposite may be true. The SUMMER ‘BUDDY-UP’ CHALLENGE V will involve recording each “Buddy-Up” experience on an Earned Runs bib. By the end of the summer, 15 weeks from Memorial Day to Labor Day, there will be at least 15 marks representing 15 efforts made to connect “in-person” with others. If notations and details about each effort are also recorded, the bib can serve as a log of fond summer memories. The “Buddy-Up” challenge is a first-time trial attempt by Earned Runs. It may not help generate ‘in-person” interaction as intended, but it is worth a try. Some researchers are predicting an epidemic of loneliness that will have detrimental health effects. That youth seem to be at greatest risk is alarming. Your comments and suggestions on how to make this an effective challenge are welcome. RUN & MOVE HAPPY! CYCLISTS AND ENDURANCE ATHLETES generally, might be excited about a documentary film that will be playing in theaters on just one day, May 22, 2018. “Godspeed” The Race Across America; Finding the Strength to Endure, chronicles the efforts of a two-man ultra-cycle team competing in the RAAM race that started on a Pacific Coast pier and ended at the Atlantic Coast.
First-timers Brad Cooper, an Iron Man tri-athlete, and Jerry Schemmel, an author and sportscaster, pedaled non-stop across 12 states over 168 hours to raise charity money for the orphans of Haiti. More than 3000 miles, 24/7. A podcast that features an interview with the two cyclists is available free from BibRave through iTunes (Ep. 91). Earned Runs loves the idea of multistate cross-country journeys. Our Summer Challenge, “Run/Walk Across America*,” was adapted from a west-to-east, Portland OR to Portland ME TrekTravel cycle tour. The changing landscape, even if virtual, encourages learning about regional differences in US geography, history, and community. From forests to mountains to prairies, then farmlands to woodlands to rocky coast, the route features waterfalls, lakes, and rivers. There are cities, national parks, monuments, and battlefields on or nearby the route. Of course, competitors in a grueling, continent-spanning race would not be interested in or concerned with anything other than survival and speed. But for movie-going spectators the film could provide amazing, if sometimes extreme, American scenes and vistas, and possibly inspiration. The RAAM website has more information on the race, which in 2018 will begin June 12 (solo) and June 16 (team) on the pier in Oceanside CA and end at the City Dock in Annapolis MD. This race is not a staged competition, or restricted to professionals. It is continuous. “Once the clock starts it does not stop until the finish line”, declares the organization. “It’s the world longest time trial, the ultimate race of truth.” The nationally covered event, described as being 30% longer than the Tour de France, began as a solo race in 1982, from Santa Monica CA to New York City. In 1992 relay team racing was introduced and it “quickly became the most popular and fastest growing segment of the race”. Adding relay teams of 2, 4, and 8 persons made the event “accessible to any fit cyclist”. Solo cyclists, who must qualify for the event, have 12 days maximum to finish; most do this in 11 days, the fastest in less than 8 days. Relay teams have 9 days maximum, mostly crossing the finish line in 7.5 days, with the speediest in about 5 days. Anyone may organize a team. The RAAM provides a unique opportunity for participants to raise money for the charity of their choice, or to opt out and just race! It’s difficult for Earned Runs to not completely copy all the information on the org webpage for this post, it is such a totally awesome experience waiting to happen for any everyday cyclist. Share the link with a someone you love; they won’t be able to resist taking at least a moment to pause and consider entering in 2019. Sure, it’s tough. But it’s a dream competition for endurance freaks. RUN & MOVE HAPPY! *Look for information on the RUN/WALK ACROSS AMERICA 2018 in a blog post soon and on the RESOURCES page http://www.raceacrossamerica.org http://godspeedcycling.com/story DAYS BEFORE THE RACE, BREAKFAST THAT MORNING & IN-RACE FUELING The article “How to Fuel for a Half Marathon” by Pamela Nisevich Bede for RunnersWorld.com, answers questions from a reader about carbohydrate loading and race fueling. Since some of you may be running your half marathon this or next weekend, it might provide some helpful information for first-timers, and also those who regret not paying attention to nutrition in advance of previous longer distances races.
First, she addresses the issue of what to eat days before if you anticipate “being on the road for more than 90 minutes”. Then, breakfast before an early race. Finally, fueling during the race. She does nice work explaining all three topics in this piece written in 2013. Give it a look if you want help, or check it to determine if your planning is right on track. EARNED RUNS NOTES: Among other recommendations, Bede suggests eating a larger lunch, making it your main meal, and a smaller dinner the day before a race. If accustomed to a pre-sleep high protein snack, you might easily continue with this routine especially if the protein is casein (dairy), as long as the fat content isn’t high. Calories don’t need to be increased; there’s the risk of feeling sluggish after a bigger than normal intake the day before. Cindy Kuzma also offers nutrition advice about eating the night before a race in a SELF.com article “Best Foods to Eat the Night before a Big Race”. She too emphasizes the importance of keeping the amount of relatively fat, aiming for 50-60% of calories (some recommend 70-75%) from carbohydrates according to Kuzma’s piece. Lean meat is a preferred protein source. Pasta is often recommended. That shouldn’t be translated as including all Italian foods. Remember that pizza heavy with cheeses and high-fat meats (sausage, pepperoni) will represent a big load of fat. Runners should keep in mind that TIME IS WARPED on race day. Regardless of how nearby the course is to where you are staying, you should factor in time and activity involved in travel to the parking or assembly area, shuttle to the start, and standing in the chute. The bigger the race the more time and effort will be required before the start. Your typical fuel needs on a long training run day may be increased on RACE DAY. Consider the following: - Your ‘wake-up call’ may come an hour or two earlier than usual. - Travel may involve an Uber ride to a point where the streets are closed, a significant distance from the starting area, and walking is required. - Depending on your ‘wave’ and the size of the event, you may spend up to an hour after the official starting gun blast waiting in a chute. - You might spend some of that waiting time running in-place or jumping to stay loose or warm. Or before entering the chute, waiting in a line to use a portable toilet. - There may be more than a few minutes spent running with very tiny steps in a pack of runners as you make you way to the start line, where electronically your official race begins. And there’s nervous energy! It’s not a good time to overhaul pre-race and in-race fueling strategy with days to a few weeks to go before racing. But being aware and ready to make small adjustments might be helpful. One of the most important points made in Bede’s article is that fueling should start 30-60 minutes into the race, before you are totally depleted of glycogen. If you typically fuel 40-50 minutes into your long runs, keep in mind that on a training run you are probably NOT on your feet 2 hours prior taking off, as you might be on race day. The link to a piece on what to eat for breakfast has some helpful calculations that may help you BOOST that breakfast, especially if a long and active interval between it and the start of YOUR race is anticipated. If you’re nervous about taking in too much food pre-race, think about starting your in-race fueling earlier, at 30 minutes. A small amount then, followed by a small amount at your usual time of 40-50 minutes. Another important point made in the article is that water should be taken when ingesting concentrated fuel, like gels, to ‘dilute” it and allow absorption. This is to avoid becoming nauseated from the bolus of carbohydrate that’s being delivered to your stomach. I have been reluctant to eat and drink while competing, especially in the later stages when trying to pick up the pace to finish strong. That this was a very bad idea was learned quickly.. So, starting earlier and continuing throughout the race's course with smaller amounts of fuel/water has kept me from running on empty in the second half of the race. I have been able to skip that very last water station to concentrate on performance. Best of luck to all who are racing this week; you are ready for this. RUN & MOVE HAPPY! http://www.runnersworld.com/nutrition-weight-loss/how-to-fuel-for-a-half-marathon http://www.runnersworld.com/fuel-school/how-do-i-fuel-for-an-early-morning-run https://www.active.com/nutrition/articles/how-to-fuel-during-a-half-marathon https://www.livestrong.com/article/485124-good-food-to-eat-before-running-a-half-marathon WEEK 17 HALF MARATHON 2018 STARTS Some of you may be running your race at the end of this week, on Saturday, or on Sunday. Good luck if you are putting toes to the start line. If not, and you are racing the next weekend May 19 or 20, it’s important to carry on with the taper. Monday’s post will link to a Runner’s World article on fueling for the race. Take time to go over the helpful hints on carbohydrate loading before race day. If you are flying to attend a distant competition, check out what food and fluid sources are available to you in the days leading up to the race, for meals before that day, and breakfast that morning. Check a bag so you can stow food items in it. Even if you have access to a car where you’ll be, grocery shopping may be challenging. Be sure the local store carries your brands and special dietary items. If you are driving from home, bring with you as much of what you need to eat and drink as is possible. Staying with friends can be tricky. It’s usually not polite to hand over a list of specific food items to a host /hostess to obtain for you the week before arrival, but so important not to disrupt your usual routine in advance of and on the morning of the race. So, do it and plan to bring generous gifts to make up for the extra work that will be necessary on your behalf. Determine in advance the restaurants you will dine in for meals if that’s the nutrition plan. Check menus online. Call ahead. Possibly service will change for a big race bringing in thousands of additional potential patrons on race weekend; ask if there are pre-race issues of which runners should be aware before arriving. I once was shy in this regard when staying with friends for races. We weren’t on the same frequency about pre-race food and rest. I did not signal that I needed their help to eat and sleep according to plan. These were stressful events for me. Remember that those who are non-runners, or running the shorter 5K, may be in a party mood at a time when you must stay in training mode. Make your intentions clear but promise that after the race you’ll join and even lead the fun. My hostess for another away race was a runner. She went through menus with me before I arrived on her doorstep, gym bag in hand. Mary, you’re one of a kind! I hope to repay her kindness in the future. In addition to nutrition, plan transportation and parking in advance too, Even if you’re running a ‘neighborhood’ race, that familiar landscape can change with the influx of runners. Race day is almost here! Let the taper allow you to be fresh for the big effort and get all the travel details settled so your mental focus can be on performance. RUN & MOVE HAPPY! CUTTING EDGE CLASSES TO ENERGIZE FITNESS TRAINING & SAVE LEGS FOR RUNNING OR OTHER MAIN ATHLETIC TRAINING . Perhaps you have spent the entire winter season training indoors and taken full advantage of the classes offered at the gym. Or you’ve spent the months outdoors just running, walking, or cycling, toughing it out, spending most days of each week enduring bleak weather conditions.
You’re ready for a change-up in routine before summer arrives, but have the fitness blahs. It took so much effort to be active all winter, you want someone else to help with encouragement. Indoor fitness classes can do that. But what if you’ve already hit the Soul Cycle studio or powered through at-home Peleton sessions on a stationary bike? SHAPE magazine lists and briefly describes 5 new trends in studio fitness that may energize a spring ramp-up: 1. TREADMILL 2. 30 MINUTE HIIT 3. INDOOR ROWING 4. OBSTACLE COURSE TRAINING 5. HIP HOP YOGA I was fired up to try #3, rowing! Like others may do, I sometimes climb on the gym’s machine and row about 10 minutes, often ‘do’ a homemade HIIT routine (30-20-10 sec easy-moderate-hard x 10). But am not sure whether it’s benefitting me as much as it might. Or that I used proper form. Upon learning that indoor classes were trending, and that there was a studio in a Chicago neighborhood near my hotel on a recent trip, I signed up for a Saturday morning slot. The Iron & Oar Signature class experience was totally positive and invigorating. However, it wasn’t a beginner class intended to teach the basics. There were no ‘101’ level classes offered at a time I could attend. The Signature class combined HIIT type rowing intervals (oar) with dumbbell weight exercises iron) that were performed on a mat in the space between rowing machines. All exercises were familiar and basic, including reverse and forward lunges, squats, overhead press, push-ups, triceps dips, burpees, and mountain climbers. There were a few crunches but I swapped them for dead bugs. As a result of attending, I now have a potential workout planned in my mind that can be taken to the gym. Unfortunately, there’s not much space between the rowing machines there, and it will be socially awkward with the way treadmills and ellipticals are aligned in that section. If I can screw up enough courage, though, at least I can move through the session quickly and appear confident! For those interested in studio rowing, a search of the internet showed that this is a huge trend (see “Resources for INDOOR ROWING” at the end of the post). Articles proclaim it’s the next Souls Cycle-type craze and attempt to lessen beginner’s fears with excellent explanations of why and how to perform the necessary moves. YouTube provides demonstrations if DIY is a better option than a class. Earned Runs reviewed a few; the links are listed below. NOTES are given below from the SarahFit YouTube video, featuring Josh Crosby (see “INSTRUCTION”). There are oodles of other videos, however, so continue searching as needed. If rowing doesn’t excite, check out the other 4 new types of classes. Unfortunately, If not as booming a trend as rowing, options to attend treadmill, obstacle course, and hip-hop yoga classes may be limited to studios in upscale big city neighborhoods. It seems that 30-minute HIIT (high Intensity interval training) studio sessions would be not too difficult to locate. "Power, patience, patience; 1, 2, 3." RUN & MOVE HAPPY! https://www.shape.com/featured/StriveCuttingEdgeGymClasses RESORCES FOR INDOOR ROWING Additional studios: 2016 SELF article https://www.self.com/story/best-indoor-rowing-workout-studios Thrillist: explains how big this trend is becoming https://www.thrillist.com/health/nation/indoor-rowing-workouts-group-fitness-trend Jay Willis for GQ: demystifies rowing, explains it and offers a 30 minute workout! https://www.gq.com/story/rowing-machine-demystified DIY INSTRUCTION (VIDEO) Training Tall Rowing: Lower back strength needs explanation; watch this first! https://www.youtube.com/watch?v=HSQGoxB4bts Good form instruction from SarahFit YouTube 6:12 minutes from Josh Crosby https://www.youtube.com/watch?v=2THSG6LoAHI Earned Runs video NOTES: *Crosby’s “Order, Power, Timing Rule” Order: back …legs, then core, then arms…forward arms, then core, finally legs. Power: = 60% legs, 20% core, 10% arms “Rowing is a pushing sport; push with legs.” (other instructors advise 60%: 30%; 10%) Timing: “Power, patience, patience; 1, 2, 3.” Use count of 3: explode back, 1-count ‘out’, pushing with legs; recover ‘forward’ with 2-counts *Workout HIIT: 2min warmup; then 30 second easy followed by 30 seconds hard; repeat x 5; check time, then repeat another 5-min trying to beat your first time. *Workout Endurance; 2min warm-up; then 2-min easy, followed by 2-min moderate, then 1-min hard; repeat = 10 min. Rest (?2 min at warm up speed) Repeat as many times as you plan for an endurance workout. 4 x 12 min = 48 min; 5 x 12min = 1hour. Other DIY Workouts Joe Warner: 6 row machine workouts (metric system) http://www.coachmag.co.uk/fitness/5455/rowing-machine-workouts-for-fat-loss-plus-building-muscle-speed-and-endurance Samantha Lefave for womenshealthmag.com https://www.womenshealthmag.com/fitness/a19969970/rowing-workout/ THE HEALTH BENEFITS TO BE GAINED FROM TAKING SAUNA BATHS HAVE BEEN STUDIED BY SCANDIANVIAN RESEARCHERS for years. This week another study was released which might boost resolve to pay for a fitness center membership just for the sauna use.
Scientists from the University of Eastern Finland published a study in the journal Neurology which found that among both men and women participants who took saunas, those who visited 4-7 times per week had a 61% lower risk of stroke than those who visited once a week. The effect on stroke prevention was first noted when 2-3 sauna baths/week were taken, associated with a 14% stroke reduction. Thus, the more saunas per week, the greater the effect, strengthening the association. After making adjustments for “established cardiovascular risk factors and other potential confounders like physical activity and socio-economic status”, the results did not change. The “association between frequency of sauna bathing and risk of stroke” persisted and “was not modified by age, sex, or other clinical characteristics.” The study followed 1,628 men and women* subjects in the Finnish Kuopio Ischemic Heart Disease Risk Factor prospective cohort study, who self-reported their sauna bathing frequency. They were aged 53-74 years (mean 62.7 years), followed over roughly 15 (14.9) years, and without a known history of stroke at the time of enrollment. Data was collected on blood pressure, body mass index, blood lipids, smoking habits, and alcohol intake. Other information regarding participant characteristics that effect health was obtained, including exercise level and socio-economic status. Three sauna bathing frequency groups were studied 1, 2-3, and 4-7 sessions per week. The full study was not available to Earned Runs. It would be helpful to have a comparison group of Finnish persons who did not regularly take saunas, as well as other details about race/ethnicity. An editorial, discussed below, seems to indicate that it would be uncommon for a person in Finland NOT to take a sauna at least once a week. The editorial doesn’t describe an average sauna session in terms of length of time or other parameters. Previous scientific studies have demonstrated that having a sauna ‘habit’ may be good for health. Regular sauna bathing has been linked to a lowered risk of heart disease and sudden cardiac death, and a later onset of Alzheimer’s disease and dementia. The possible mechanisms underlying these effects involve reducing blood pressure and improving the function of the heart and circulatory system, achieved by the making arterial walls more compliant (less stiff), and stimulating the immune system. [In one experimental study, the heat (73 degrees Celcius (10-20% humidity) of a 30-minute sauna session lead to a two-degree increase in body temperature in subjects and a rise in heart rate equivalent to what occurs with moderate exercise.] An editorial in the same journal by Josef G. Heckmann and Katriina Kukkonen-Harjula, explains the long tradition of sauna bathing in Finland and other “circumpolar countries”. In Finland, it says there are about 1 million saunas used by 5.5 million people! The practice starts in childhood; most Finns take one sauna/week as a “method of hardening” their bodies and increasing resistance. The editorial’s author references beliefs that the positive effects of sauna bathing include prevention and treatment of diabetes and cardiovascular disease, improved nervous system health, blood lipid reduction, boosted antioxidant activity, and musculoskeletal pain relief. Improved well-being from the feelings of pleasure and social camaraderie are also cited as benefits. Other studies of the same FKIHD subjects reported decreased risk of pneumonia and chronic pulmonary disease (COPD and asthma in middle-aged Caucasian men. Because the studied population in the FKIHD research is Finnish, often men-only, it’s not certain that this warming therapy will result in the same benefits for all groups. However, to recreate this longitudinal research in other non- Scandinavian cultures could be nearly impossible (where else do you find people who have taken a daily sauna, since childhood?). Other investigations can provide more information on acute effects and mechanisms perhaps. The safety guidelines for children or persons with pre-existing medical conditions, not discussed in the abstract, need to be established. On the surface, sauna bathing seems like an enjoyable and relaxing medical prescription for prevention and sometimes treatment of quite a few ailments. If it’s safe for me, I’m in! RUN & MOVE HAPPY! https://www.nytimes.com/2018/05/02/well/live/saunas-may-reduce-stroke-risk.html https://yle.fi/uutiset/osasto/news/study_regular_sauna_bathing_significantly_reduces_the_risk_of_stroke/10188716 https://yle.fi/uutiset/osasto/news/sauna_improves_health_by_lowering_blood_pressure_and_artery_stiffness_study_finds/10010271 http://n.neurology.org/content/early/2018/05/02/WNL.0000000000005606 http://n.neurology.org/content/early/2018/05/02/WNL.0000000000005592 https://link.springer.com/article/10.1007%2Fs10654-017-0311-6 https://1www.ncbi.nlm.nih.gov/pubmed/29229091 *FKIHD Risk Factor Study enrolled men only according to the official descriptions. https://www.uef.fi/en/web/nutritionepidemiologists/kuopio-ischaemic-heart-disease-risk-factor-study-kihd-1984- Women seem to have been included in the study but details are not found. https://clinicaltrials.gov/ct2/show/NCT03221127 EARNED RUNS BIBS: TIME TO START #2. NOT ONLY IS MY #1 BIB FULL OF STICKERS, it’s about time to break out of the weather confines of winter and start celebrating spring time.
The 2018 date of the beginning of meteorological spring (March 1), the start of Daylight Saving Time (March 11), and the day the season changes according to the astrological calendar (March 21) have passed. What has signaled the start of ‘spring’ season for me? The 122nd Boston Marathon has been run (April 16), so my personal outdoor athletic challenge season has begun. Perhaps you have a different take on when Spring has made it to your corner of the world. We can each appreciate different subtle or easily recognized signals that our own outdoor season has commenced. To get things revved-up, fitness-wise, there are a number occasions that can be chosen on which to stage challenges. In the USA, Earned Runs has selected Cinco de Mayo, Mother’s Day, and Memorial Day (see below a copied section of the spring custom events page for 2018). Cinco de Mayo was recently featured in a Blog post reminder. Consider creating /designing a custom event in May. There might be a birthday or anniversary that could should be celebrated this month. Or a graduation, end of school year, or Memorial Day picnic get-together that deserves special attention. The point is to identify a date to which you commit to be active in a meaningful fashion. Solo or with others. Possibly something you would like to make an annual tradition. Culturally these days, we love to celebrate the start and finale of show seasons or the release of franchise films. We can turn these occasions into excuses to be active together! The Game of Thrones franchise did this in a spectacular manner. Usually a “marathon” in this sense means watching all the previous episodes before seeing the latest or last one. In this case runners watched all 60 of them while running behind a screen mounted on a vehicle and ran across Italy in an ultra-marathon! They arrived at the destination, Sforza Castle, and watched the debut episode of season 7. Are you sufficiently creative to entice friends to gather and be active? RUN AND MOVE HAPPY! No bibs? REQUEST a set of 4 free bibs today. http://www.adweek.com/brand-marketing/sky-got-game-of-thrones-fans-to-run-a-marathon-while-watching-every-episode-of-the-show/ May 5, 2017 DAY OF 5THS FIVE (5miles or 5 K, etc) Of course, today is the celebration of the Cinco De Mayo holiday, but this date can also be an opportunity to be happy about the 5th day of the 5th month, and your ability to finish the 5thkilometer or the 5thmile of a personal Earned Runs race, run, or walk. Afterward, join everyone else enjoying the festivities of CdM! May 12-14, 2017 MOTHERS CHOICE COMPETITION (5K) Moms, since your family is often willing to do what YOU want this weekend, ask everyone to accompany you on a nature walk-run, without electronic devices. Keep the pace at slow enough to allow laughing, joking, talking together. Request that they wear Earned Runs bibs decorated like Mother’s Day cards. Estimate the money that would have been spent on cards and treat everyone to an icy dessert (slushy, ice cream cone, popsicle, etc.) or make a charity donation. Since the full weekend is yours to command, there is plenty of time to enjoy other activities as well. May 29, 2017 MEMORIAL DAY REMEMBRANCE (mile, 5K, or 10K) This federal holiday is for remembering the men and women who DIED while serving their country in the Armed Forces (compared with Veterans Day, in which the SERVICE of all U.S. military, veterans and active, is celebrated). It’s a solemn day. US flags and wreaths are placed at gravesites. Many remember others who have passed away in their lives, including non-military. One way to do this by running or walking at quiet times, like sunrise or sunset, when we can reflect back on their lives. PART OF THE RESOURCES* RESTORATION PROJECT Monday’s post discussion about using the "taper" days of a longer race training plan to rest up before an event, like the half marathon some are preparing to run or walk, addresses the issue from one perspective. Another way to prevent fatigue from slowing your race pace or not finishing is to build strength. Not just in striding legs and pumping arms, which generate the vigorous motion propelling you forward, but in the body core which holds you upright and enables efficient running and walking form.
It may be too late to start improving core strength if your goal competition is within a week and this aspect of training has been neglected. However, motivation to regularly perform core strength work going forward can be stimulated if, while competing, you pay attention to the details your fatigue. Overall tiredness, not that which is felt in the front of the legs, but in the lower back and shoulders may be related to poor core strength. Although many equate ‘core’ with ‘abs’, muscles other than those in the abdomen contribute significantly to core strength. Actually, many are located along the posterior aspect of the body and not in the frontal, anterior area in which a ‘six-pack’ would be developed. Core muscles include those of the back, which, as part of the posterior chain, help balance runners’ (and cyclists, walkers) usually quad-dominant strength. The back muscles work to straighten and extend the spine, keeping us upright and allowing us to lean forward slightly by flexing at the ankles, in good running form, rather than bent at the waist. The first step to improving core strength might be to recognize that it’s not tired legs that is preventing you from achieving certain fitness goals but core fatigue. That difficulty in performing some exercise and balance moves may arise from core weakness. Tune in to your body to determine the origins of post-workout exhaustion, Perhaps, you’ll find that your aerobic/metabolic fitness is outstripping your structural fitness, or as Jason Fitzgerald likes to explain it, you haven’t built a chassis strong enough to support your high-powered engine. Completing an entire core strength routine may be too daunting. Start with one or a few exercises. If you notice a change, a benefit to fitness, you may be encouraged to work more. Fitzgerald, in StrengthRunning. has created “The Standard Core Routine” workout with video demonstration. Exercises include: modified bicycle, classic plank, hip bridge, side plank, modified bird dog, and supine leg lift (some call this a reverse or supine plank). Try performing the entire routine once to show yourself you CAN do it. Then, don’t be afraid to pick 2 or 3 to start if the thought of doing all 6 prevents you from doing any. The planks (classic, side and supine) involve the simplest moves (there are no necessary moves!) and are crazy good for the core. If you’d like to start with just ONE exercise that gets the abdominal muscles and back, try performing a Dead Bug. Monica Ksel demonstrates this move with a stability ball (more difficult), and CrossFit Lakeland demos a progression from easy to more difficult. Physical Therapist Robert Gillanders shows beginners how to start, as does BackandNeck.ca There are core strengthening exercises that can be performed standing up. I don’t have experience with these exercises, thus am not able to recommend them from a safety perspective. If you have wrist problems, best to ask for help from a physical therapist, who can evaluate your overall ability to perform specific moves without injury. IF YOU’RE NOT FOLLOWING THE TAPER for an upcoming half marathon and want to build more core strength, you might check out Jason’s other article that demonstrates “11 Plank Exercises That Build Core Strength for Runners”. The workout can work for any fitness enthusiast. One more thought. A car’s strong chassis is what can be its most outwardly attractive feature. Work on core strength improves posture, a body feature that contributes to an athletic appearance. That’s a bonus many would appreciate. RUN & MOVE HAPPY! https://strengthrunning.com/2011/11/dont-let-your-engine-outpace-your-chassis-how-to-build-a-strong-body/ http://strengthrunning.com/2012/01/the-standard-core-routine-video-demonstration/ http://running.competitor.com/2016/04/training/11-plank-exercises-build-core-strength-runners_149016 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751 Monica Ksel: Dead Bug with Stability ball https://www.youtube.com/watch?v=bUfeEgFly8w CrossFit Lakeland Dead Bug Progression (easy to difficult) without a stability ball https://www.youtube.com/watch?v=UR_lWjVpfAM Backand Neck.ca Beginner Dead Bug without ball https://www.youtube.com/watch?v=LrvQ5deTBMY Robert Gillanders PT Dead Bug Progress legs only to legs plus arms https://www.youtube.com/watch?v=8NBNM8haZx0 SELF.com Standing Core Exercises by Bari Lieberman https://www.self.com/story/4-standing-core-exercises-that-will-sculpt-your-abs-from-every-angle Check the RESOURCES* page; these core exercises and blog discussion will be posted) |
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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