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THE SUMMER SUN IS STILL POTENT, even though the number of weeks that remain in which to take vacation are dwindling. Renee Cherry reminds outdoor exercise enthusiasts that they may not be adequately protecting an important body area when it comes to avoiding harmful sun exposure.
In Cherry’s article for SHAPE.com, ”People Are Forgetting to Apply Sunscreen On A Very Important Part of Their Body,” it’s pointed out that the area surrounding the eyes may not receive enough attention. The article is short but presents a strong argument for not only applying lotion to the eyelids and skin surrounding the eye but for covering up with sunglasses and hats with visors. In the summer months, the sun rises early. Many morning runners may experience a good dose of sunlight when it is low in the sky and shining directly into the face. Sunglasses will help block those rays. Later in the day, when the sun is high, a substantial visor will offer the best protection. Enjoy the sunshine, but take care to shield sensitive skin. RUN HAPPY! http://www.shape.com/lifestyle/beauty-style/you-may-be-overlooking-area-when-applying-sunscreen
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Tip Number 6 in the article written by Jackie Veling for ACTIVE.com, about Cross-Fit Games champion Camille Leblanc-Bazinet, “The Fittest Woman on Earth Shares Top 10 Workout Tips,” advises readers to “reach out to coaches and athletes who know more than you”.
If you're a runner, walker, or exercise enthusiast who seeks to become more fit, by reading this slideshow article you will have easily followed one of Leblanc-Bazinet’s tips. Other suggestions involve setting goals, establishing rituals, building a base, warming up, and recording results, all prescriptions recommended by Earned Runs. BY REQUESTING and USING Earned Runs BIBS, you can obtain a free handy ‘log’ on which to write goals and chart training progress. Recording daily activities on your bibs can become a ritual that helps motivate and inspire. In this day of social media sharing, a quick pic of your bib posted each week can provide a visual PROGRESS REPORT, holding you accountable to friends and family. Other advice from Leblanc-Bazinet reported by Veling includes finding a workout environment that fits and motivates you, and a partner. This is can seem weird, but workout partners can initially be ‘imaginary’. I’m too shy to approach others at the gym who seem far more advanced in training than I am. If we frequent the gym at the same time (another good reason to set rituals) I take casual but regular note of what these persons do. I examine and compare my own routine to see if there’s room for performance improvement. I have standards however. Gym users who don’t warm–up before a tough workout don’t make it on my ‘watch’ list. Those who seem to show disregard for safety or omit practices that are intended to prevent injury won’t end up as my role models. Eventually I’ll approach and make honest contact in a way that isn’t intrusive. A 'regular' is likely to have noticed me at some point, and be somewhat aware of my capabilities. Pros' advice tends to be brief, but generous and patient. Becoming and staying fit is a process. Persevering at fitness activities and seeking out information and advice from experts will provide an education on how to do so over time. Thanks to Jackie Veling and ACTIVE.com for obtaining the scoop from someone who's been named, "World's Fittest Woman." RUN HAPPY! http://www.active.com/fitness/articles/fittest-woman-on-earth-shares-top-10-workout-tips TIME LEFT TO ENJOY SUMMER IS GETTING SHORT Is your strength training routine becoming tiresome and a bit too long? For the time being, put some zip in your workout by trying a brief set of 5 that are sure to help but not overwhelm. They come from an item “5 Strength Exercises for Runners” on The Hub’s Emotive.
These are the basics, the classics, the go-to exercise that appear in almost any set runners will receive from a trainer or coach: Single-leg Squat Calf Raises Woodchop Deadlift Single-leg Bridge As Nike would advise, “Just Do It” and get on with summer fun. RUN HAPPY! https://hub.enmotive.com/post/strength-training WEEK 12: RUN-WALK ACROSS AMERICA STARTS TOMORROW
See the August 6, 2017 post. Earned Runs is on summer vacation! IT'S OUR LAST DAY. Hope you enjoyed a few days away from the usual routine with us.. RUN AND VACATION HAPPY! EARNED RUNS 2017 VACATION: SATURDAY FARMER’S MARKETS
NATIONAL FARMERS MARKET WEEK is the first full week of August (August 6 to12, 2017) according to NationalDayCalendar.com, which indicates the week was founded by the Farmer’s Market Coalition. The organization’s website has resources for markets wishing to celebrate. The LocalHarvest.org website informs visitors that “Farmers' markets are one of the oldest forms of direct marketing by small farmers. From the traditional ‘mercados’ in the Peruvian Andes to the unique street markets in Asia, growers all over the world gather weekly to sell their produce directly to the public. In the last decade they have become a favorite marketing method for many farmers throughout the United States, and a weekly ritual for many shoppers.” It helps shoppers locate nearby markets in all 50 states. For many, Saturday mornings are traditionally reserved for buying fresh produce, meats, cheeses, breads, and other home goods brought to the city by local farmers and artisans. It seems like most modern markets are closed at least one day of the week, but Saturday is not that day. It’s the day that draws crowds of visitors if it’s well known, who wish to see the sights and marvel at the color, freshness, novelty, or variety of products being sold. Large urban markets (see links below to some) that furnish foods to local restaurants year-round may be permanent indoor structures that expand in better weather months to include covered outdoor stalls selling seasonal items that may include flowers and landscape plants. Those that were established decades earlier may have historical or architectural significance and are regular tourist stops. Consider visiting a farmer’s market near your vacation location or home. It’s sure to have a different vibe in the summer than other seasons. Possibly there will be special activities or deals this week. RUN AND VACATION HAPPY! https://nationaldaycalendar.com/national-farmers-market-week-first-full-week-of-august/ https://farmersmarketcoalition.org/programs/national-farmers-market-week/ https://www.localharvest.org/farmers-markets/ https://www.easternmarket.com (Detroit's Eastern Market) http://www.cleveland.com/west-side-market/ (Cleveland’s West Side Market) http://pikeplacemarket.org (Seattle's Pike Place Market) http://www.farmersmarketla.com (Los Angeles' Original Farmers Market ) EARNED RUNS VACATION WEEK 2017 SCIENCE FRIDAY: MUSEUMS, AQUARIUMS, PLANTERIUMS. Let’s start with museums. They’re not only about science. They can be about art, history, and sports too. Have you lived in or near a city with a museum, maybe even a famous museum, but never visited? Or your last visit was with elementary school classmates?
Aquariums and planetariums fall into the same category of often-neglected entertainment venues. Yes, entertainment! Today’s institutions are likely to have hands-on exhibits and moving parts that educate and provide a fun experience for adults as well as children. Friday is the beginning of the end of the vacation week. Perhaps you’ve spent first days of vacation in the outdoors in various activities and could use a break from full-on physical exercise. Yes, Fridays might be busier than other weekdays at these institutions, but being surrounded by happy visitors can add to the excitement and fun of a tour. Strolling through empty halls on less hectic days could be dull. If visiting a distant location, there is sure to be a museum nearby, even if small. Local museums may focus on an important regional industry, like petroleum and oil (Texas), autos (Michigan), flight (Washington), motorcycles (Iowa), iron (Michigan), shipbuilding (Maine, Mississippi, Massachusetts, California), to name a few. The Museum of Science and Industry in Chicago is possibly the most well know, but there’s one in Baltimore too. Washington DC likely has the greatest concentration of places to visit especially related to government activities. Nearby Baltimore area has a fantastic National Cryptologic Museum adjacent to the grounds of the National Security Agency headquarters at Fort George G. Meade, one of the most interesting in my opinion. Summer vacation is perfect for slowing down and enjoying what doesn’t make it into hectic everyday schedules. Business Insider and Trip Advisor have suggestions. Consider spending a few hours in buildings that are designed to awe and inspire! RUN AND VACATION HAPPY! http://www.businessinsider.com/the-best-museums-in-america-ranked-2016-8/#25-diabeacon-1 https://www.tripadvisor.com/TravelersChoice-Museums-cTop-g191 http://petroleummuseum.org/contact/about-the-museum/ http://www.nationalmcmuseum.org/about-us/ http://www.museumofflight.org http://www.michigan.org/property/michigan-iron-industry-museum http://penobscotmarinemuseum.org/pbho-1/ships-shipbuilding/ships-shipbuilding-introduction http://www.thebmi.org https://www.nsa.gov/about/cryptologic-heritage/museum/ http://www.msichicago.org THURSDAY AUGUST 10, 2017 IS NATIONAL S’MORES DAY!
WHAT CONJURES UP MEMORIES OF VACATION camping more than the idea of making and eating s’mores? Regardless of how and where you are spending your time off, and whether or not you have children with you, Click on this link to a recipe for S’MORES BARS you can make up in advance. Eat them tonight sitting around a fire pit, on the beach watching the sun set, or at home on the porch or patio. A link to s’mores recipies was posted in 2016, “24 S’mores Recipes You Can Make All year Long” by Michelle Profis in Country Living magazine (2015). I especially would like to try the Mini S’mores Tartlet (#1) S’more Bite (#2), S’more Dip (#4), and S’more Cups (#19) If you are running for fun in the early morning during vacation, the S’more Stuffed French Toast (#13) would be a perfect breakfast treat! RUN (OR NOT ON VACATION) HAPPY! https://www.tasteofhome.com/recipes/s-more-bars http://www.countryliving.com/food-drinks/g2006/smores-dessert-recipes/ EARNED RUNS 2017 VACATION. LET’S ALL GO TO THE MOVIES. Last year Earned Runs featured science fiction movies as a fun option for Science Friday activities. There were several lists of SciFi films judged by various review sites to be the BEST over the decades, starting on some lists in the 1930’s. If scary movies appeal to you check out the VACATION WEEK 2016 post.
THIS year ER is suggesting that Wednesday, clearly falling midweek and not occupying a potential weekend date slot, is a great day to see a classic kid flick that even adults can enjoy. There are a number of lists with a delightful title that goes something like, “movies to watch before you turn… (fill in the age) 12, 13, 14.” These lists seem to be an improvement on the “bucket list” versions that focus on what to do before life’s end. Of the lists that came up in an internet search (see other links below), the one from Parenting Magazine is the most original. There are more than a few films on it that don’t appear on any other compilation. It may be difficult to find these older films with living actors however. The other lists are often populated almost entirely by animated feature films well known to most movie-goers. Viewing options include: 1. Seeing movies in a theater or a big screen. Local theaters and chains may have summer specials aimed at entertaining the younger set and their older chaperones at reduced prices. Cities and vacation towns may do this by sponsoring outdoor movie nights. Go out of your way to find a drive-in theater! 2. Playing a hard copy on your own equipment. Public libraries might have some hard-to-find/hardcopy titles but a library card is needed to check them out. Best to search local libraries before getting on the road if traveling to a vacation spot. Secure the appropriate equipment for viewing tapes or DVD’s too. It may be possible to find some of the older movies at a video rental brick-and-mortar store. 3. Downloads from online sites. This option provides less of a throwback experience than the others. However, some movies might only be found in this manner. Check out the IMDb.com website if this method will work best for you. One reason to watch these movies with kids: “going out to play’ is demonstrated in those which are not cartoons. Children have an opportunity to see what parents mean about how much fun it can be to go outside, assemble the neighborhood gang, dream up an exploration or play a physical game. Boredom is oftentimes the stimulus for the best movie adventures, NOT A SMARTPHONE APP GAME. These movies also show that, in a group of social ‘misfits’, everyone is able to contribute to the fun. The Parenting Magazine (PM) list includes films with people of diverse backgrounds, a potential learning device. One reason to watch without children: adults can re-think our grown-up lives. Perhaps there are opportunities to re-charge that kid movies can model for us. Maybe we can learn again how to look for and find magic in everyday life. Encountering magical forces in unexpected places is a plot-line of many most-loved kid movies. Enjoy the movies, and even some popcorn and candy treats on vacation; escape from everyday worries, if only briefly. RUN AND VACATION HAPPY! 20 Best Movies for Families by Parenting Magazine (at a glance; click the link former info) http://www.parenting.com/gallery/best-movies-for-families Goonies (10+) Pollyanna Land Before Time Newsies The Ghost and Mr. Chicken Akeelah and the Bee The Point The Sandlot Spirited Away The Gods Must Be Crazy I and II Are We There Yet? Blank Check The Watcher in the Woods (safely spooky) Little Manhattan The Time Machine Harvey Wall-e Chicken Run Triplets of Belleville (French but not dialogue!) Selena A few that didn’t make the PM list that are personal favorites: BIG (1988); Wizard of Oz (a bit scary; 1939); American Tail (1986), Harry Potter and the Sorcerer's Stone (2001). https://celebrationcinema.com/freekidflicks https://www.commonsensemedia.org/lists/50-movies-all-kids-should-watch-before-theyre-12 https://www.intofilm.org/msm VACATION 2017 TUESDAY: TRY A NEW SPORT LIKE SUP OR KAYAKING
“Cross-Training 101: Stand-Up Paddle Boarding” by Julie Kailus for CompetItor.com explains how great this surging sport is for improving running. It’s terrific way to get in a total body workout, for developing balance, and getting outdoors! No nearby lake, you moan? SUP rental and instructions have been offered on relatively shallow bodies of water that are found in big city parks! There’s likely an opportunity within a short drive of your vacation location. Yes, you can alternately kayak or canoe, but SUP will benefit running. Also, you can call yourself a surfer, dude. REI also ran an article in 2015, “Kayaking and SUP: Training Tips and Exercises” that provides a guide “designed to help you focus on the most essential aspects of fitness for completing a paddling adventure: cross training and strength training.” For those not possessing the foot, lower body/hip, and core and upper body strength to take on SUP during a quick vacation ‘adventure’ without incurring injury, kayak may be more appealing. Regardless, enjoy the water if it’s nearby. RUN AND VACATION HAPPY! http://running.competitor.com/2013/07/training/cross-training-101-stand-up-paddling_77515 https://www.rei.com/learn/expert-advice/kayaking-sup-training.html http://www.supthemag.com/travel/urban-paddle-guide/ PERFECT FOR READING ON VACATION, MONDAYS SHOULD BE LAZY, and not get you “down” like rainy days do, as the song by the Carpenters tells us. It’s the first real non-weekend day of a holiday.
The entire week of fun lies ahead, so anxiety about getting back to the daily grind should be at it’s lowest, especially if you are true to the spirit of vacation and not checking devices for grind-related mail or messages. If you wish to get lost in a great book and read it from start to finish during your break, Monday is a perfect day to start. According to NationalDayCalendar.com Wednesday August 9 is Book Lover day…you’ll be all set to love a book! Perhaps you planned ahead and picked out a book specifically for this time. If not, find one left by a previous guest in the summer place you are staying, order one online that can be delivered instantly and read on a device Or perhaps there's a neighborhood book exchange or free library nearby in which to acquire one. If you have never ‘listened’ to a book, give it a try. Download an audio book that you can play in the car to entertain everyone as you drive to a vacation destination. Or, listen while walking to the best vantage point for the sun to rise or set, hiking, or another activity. If it seems there’s never enough time to enjoy a good book, perhaps there’s time to hear one. There are some newer running books, classic running books, or an entire world of non-running books you can enjoy on the beach, in a cabin, or on your own patio or porch. RUN AND VACATION HAPPY! “What (Books) to Listen to This Summer”. A compilation of recommendations by book critics of the New York Times Book Review https://www.nytimes.com/2017/07/14/books/review/audiobooks-summer-recommendations.html “7 New Must-Read Running Books” 2016 http://running.competitor.com/2016/05/photos/7-new-must-read-running-books_150394 “25 Greatest Running Books Of All Time” from Competitor.com http://running.competitor.com/2015/10/lists/the-25-greatest-running-books-of-all-time_138463 GoodReads Listopia: “Books that Everyone Should Read At Least Once” http://www.goodreads.com/list/show/264.Books_That_Everyone_Should_Read_At_Least_Once#656 “These Are the Best Books of June” by Kevin Nguyen for GQ.com http://www.gq.com/story/best-books-june-2017 “33 Of the Best Books for Men” GQ Magazine 2016 http://www.gq-magazine.co.uk/gallery/best-books-for-men WEEKS 11 + 12 RUN-WALK ACROSS AMERICA*; combined in advance of Earned Runs "2017 Vacation Week"! Segments maps are posted on the RESOURCES page and can be viewed on ACROSS AMERICA IN PHOTOS page; too many to post here.
WEEK 11 Segment 27: Ferry from Milwaukee WI to Holland MI Segment 28: Holland MI to Coldwater MI Segment 29: Coldwater MI to Bowling Green OH WEEK 11 BEGINS WITH A HIGH-SPEED ferry ride across Lake Michigan, from the terminal in Milwaukee, Wisconsin to one in Muskegon, Michigan. The trip takes 2.5 hours and allows travelers on their way into “Pure Michigan” (its advertising campaign) to avoid Chicago area traffic around the southern end of Lake Michigan. Upon arriving on the eastern shore of the ‘Big Lake’, Michigander-speak that distinguishes this Great Lake from the many small recreational lakes in the western part of the Mitten, you will be at the far edge of the Eastern Time zone. The sun sets just before 9pm here in early August, and twilight extends the length of camping and picnicking trip days at State Park beaches even further. From Muskegon you will travel through blueberry country as you move south to Holland, MI; the nearby fields will be in the height of production for the year. This charming college and vacation town, which boasts a Dutch heritage and spring Tulip Festival, hugs Lake Macatawa and its channel to the Lake. Humble, quaint, and stately cottages are built into graceful tree-covered sand dunes at the shoreline. As the route continues in a southeast direction, it passes through farmland and around inland lakes. The most productive fruit, vegetable, and landscape plant growing areas are in this western region of the state because of the climate- moderating effect of Lake Michigan, which acts to extend the growing season longer than in inland areas. The state is third in the nation in apple growing and is a leading grower of blueberries, cherries, peaches, grapes, and other fruit. You will skirt this area and travel through farmland where dairy, livestock, and corn are also of agricultural importance. On the way to Coldwater MI you’ll travel through the city that gave its name to Kalamazoo College, home of the Boys Junior National Tennis Championships since 1943. “Nats at the ‘Zoo” is one of the most important events for 16-18 year olds in the US, held in early August. From Coldwater the route heads to another college town, Bowling Green, Ohio, briefly running through the very tip of northeast Indiana, also a Midwest apple growing area. WEEK 12 Segment 30: Bowling Green OH to Strongsville OH Segment 31: Strongsville OH to Meadville PA Segment 32: Meadville PA to Bradford PA From Bowling Green the you’ll travel south of Put-In-Bay, a historic vacation resort town on the shores of South Bass Island in Lake Erie, and Cedar Point Amusement Park in Sandusky, which is a must–do destination for roller coaster ride enthusiasts throughout the world. The area surrounding the route is fertile farmland; you’ll see soybeans and corn as well as other field crops, dairy cows, beef cattle, and sheep among other livestock. The most important livestock product is milk; wool is also a leading product. South of Cleveland, Ohio, the site of the Rock and Roll Hall of Fame and Museum, as well as Home of the 2016 NBA Champion Cavaliers basketball team and Indians baseball team is Strongsville OH. The family of John D and William Rockefeller, later co-founders of Standard Oil Company, moved to Strongsville when JD was in his teens. The first oil refineries of their pre-Standard Oil Company were built in nearby Cleveland. Rockefeller Park is part of the vibrant city’s Emerald Necklace of metro-parks, an extensive system of nature preserves. The road from Strongsville to Meadville, Pennsylvania takes runners and walkers through rolling hills, past horse farms east of Cleveland into the quaint village of Chagrin Falls, Ohio on the powerful Chagrin River. From there you’ll pass through Ohio and Pennsylvania Amish country areas with its lush farms, horse-drawn buggies, and plainly dressed folk. Middlefield Ohio, just south of the route, is famous for it’s fine Amish Swiss cheese. Meadville is about 40 miles south of Lake Erie and 90 miles northwest of Pittsburgh, known for it’s steel mills and bridges. The Drake Well is nearby, site of the first commercial oil well in America. You will continue on through the Allegheny National Forest to Bradford, a city in the Allegheny Mountains very close to the border of New York State. This city, like Meadville, experienced booming growth in the country’s oil rush years. It is also known as the home of the Zippo Manufacturing Company, which has produced the iconic windproof lighter since 1932! The past few weeks journey will have taken you along the relatively flat and green glacial plains of the Great Lakes region, up into the wooded heights of the Allegheny/Appalachian Plateau. With a bit more than two weeks remaining of this challenge, next week you will enter upstate New York and the Finger Lakes region, then move on to New England! RUN HAPPY! *Full disclosure, Michigan is my home state; West Michigan my favorite place in the world! I've loved times lived in the Cleveland area too, frequently traveling on the Pennsylvania Turnpike to Maryland. That's why there's a bit of insider detail in this post. YOUR insider information on places the route passes through or near, would be amazing to include. Please share. http://www.michigan.org/pure-michigan-ads . END-OF-RUN OUTDOOR OR INDOOR BOXING-STYLE INTERVAL TRAINING workout to try. Are you Interested in performing high intensity interval training (HIIT) that’s a bit different from the usual routine? The Competitor.com article, “5 Moves Make Up This Effective At-Home Boxing Routine” written by Makenzie L. Havey with photos by Oliver Baker might be for you.
The 5 components aren’t as difficult as the moves I’ve done at a boxing workout class, and most are classic moves not thought to be strictly boxing-related (push-ups, bicycles, jumping jacks). The straight punches and uppercuts are definitely boxer-like moves. Performing 3-5 circuits sequentially (1 circuit = repeating each of the 5 moves for 1 minute without a rest in between + 1 minute of rest) makes this a HIIT routine. Depending on your usual workout, this one could ‘hit’ muscles you don’t regularly exercise. This routine is perfect for an apres-run workout. You can perform it in your driveway, a park, or another place where you might wrap-up a run. I’ve performed the straight punches and uppercuts after runs along with a few other moves, but NOT BY THE CLASSIC HIIT PROTOCOL as Havey suggests. I’ve not thought about putting them together in this way…it seems like a wonderful opportunity to sneak in some HIIT exercise! Thanks Mackenzie L. Havey. You may get a few odd looks as you throw the punches (my experience) but these onlookers might assume you’re a fighter and not mess with you, especially as your technique improves. RUN HAPPY! http://running.competitor.com/2017/06/training/5-moves-make-up-effective-at-home-boxing-routine_165201 “THE TOLL OF EXERCISE ON THE HEART (and Why You May Not Need to Worry)”, an article by Gretchen Reynolds for the WELL blog of the New York Times, discusses at length two new studies that have provided more information about heart health risks in endurance athletes. Reynolds indicates previous studies that raised questions about long term harmful effects of extreme exercise on the heart had examined few participants and often only men. The two new studies she reports on in the WELL blog enrolled many more subjects (~300 each). Both detected a higher incidence of local lesions called plaques in the coronary arteries of veteran endurance athletes, “which can be a hallmark of cardiovascular disease” than in less active individuals. The good news is that the type of plaque found in those with higher level exercise histories appears to be more stable (dense and calcified) than the type found in persons with much lower levels of exercise (loose and fatty). Dense calcified plaques are less likely to rupture, break free of the vessel wall, and block blood flow through the artery, which can result in a myocardial infarction. This, she says, is the thinking of cardiologists. To be clear, the level of lifetime exercise performed by the extreme endurance sport enthusiasts is quite different from that of less active control subjects. In the study from the United Kingdom that included both genders > 40 years of age, athletes had participated in endurance exercise (running or cycling) an average of 31 years. Seventy percent were men and 92% were white. Most (77%) were runners; each had participated in a median of 13 marathons. The remainder were cyclists who had participated in a median of 85 races each. Mean weekly training hours among athletes was 7.7 hours. Controls were healthy individuals who had exercised for ~1.9 hours week (none exercised > 2.5 hours/week). Persons with risk factors for cardiovascular disease were not allowed to participate in either group. In the Netherlands study that only included men (race/ethnicity information not provided), the athletes were identified as having run an average of 4 hours per week for most of their lives. They were compared with men who exercised less than about one hour per week. In NYT blog piece, researchers remind readers that although the amount of moderate physical activity needed to obtain a health benefit is about 150 minutes each week, older endurance athletes will have spent several hours a day in intensive training for years, with many regularly engaged in running marathons or participating in other endurance events. The new findings explained by Reynolds' reporting shows us how much more deeply research might examine the effects of different levels of exercise or lack of exercise on the human body. With more detailed information, we can better understand health risks and benefits at each level, in both men and women and in various ethnic and racial groups. It’s not an easy task, but well worth the effort. RUN HAPPY! https://www.nytimes.com/2017/07/19/well/move/the-toll-of-exercise-on-the-heart-and-why-you-may-not-need-to-worry.html http://circ.ahajournals.org/content/early/2017/05/02/CIRCULATIONAHA.116.026964 http://circ.ahajournals.org/content/136/2/138 AFTER A BREAK Have you taken a 1-4 week holiday from following a training plan that was not related to an injury and want to resume? Do you abandon preparing for a goal race, pick another, and start a new program going forward? Or can you ease back into the original schedule without hurting yourself?
Kristan Dietz has written an article for Competitor.com that approaches the issue by length of time off (1-2 weeks, or 3-4 weeks), and whether the break from activity was partial (easy runs, but no training) or complete (no runs, no training). In “How to Start Running Again After A Short Break in Training”, she engages the help of a collegiate cross-country and track coach. There’s sound advice here that provides runners with justification for changing plans if needed. As Dietz indicates, life happens and there are times when training takes a lower place on our priority list for good reason. This article helps runners develop a safe strategy for going forward when training again becomes possible. RUN HAPPY! http://running.competitor.com/2017/07/training/short-break-training_166384 POST-RUN STRETCHES. AN ITEM FROM COMPETITOR.COM PROVIDES A VIDEO DEMONSTRATION OF 4 stretches that runners should have little difficulty committing to memory. Which means it will be much easier to perform this injury preventing routine after every session. The moves cover the calves, quads/hip, hamstrings, and butt.
The link to the article/video will be posted on the RESOURCES page of the Earned Runs website. Thanks to author Lindsay Kunkel for presenting this simple set. RUN HAPPY! http://running.competitor.com/2017/07/training/simple-stretches-every-run_161595 |
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
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