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FITNESS AND ACADEMIC PERFORMANCE
The authors of a research study published in print this spring, “Combined Iron Deficiency and Low Aerobic Fitness Doubly Burden Academic Performance Among Women Attending University” suggest that a commonly used measure of academic success, the Grade Point Average (GPA) may be negatively influenced by a combination of low iron stores and low fitness. They conclude that this double set of deficiencies “may prevent female college students from achieving their full academic potential.” The 105 female study participants were from the country of India, between the ages of 18 and 35 years, not pregnant or breast-feeding, had a BMI of 18-30, and were not anemic by blood hemogloblin measurements. The details of study methods and data analyses were “beyond the scope” of my ability to fully understand, so I asked a friend, an epidemiologist with experience in nutrition research, to help me. Dr. Wei Perng from The University of Michigan, Department of Nutritional Sciences at the University of Michigan School of Public Health and a contributor to the blog, “Weighing In” responded with several scientifically-phrased comments about the research paper. Her final comment posed a question commonly asked by journal reviewers that even non-researcher readers can easily comprehend, "so what?" She went on to say, “From a big picture standpoint, do the results indicate that we should tell women to exercise and get enough iron in order to increase academic success? Isn't that somewhat of an across-the-board public health message anyway? “ The theory that students who are physically activity are more likely to receive better grades is not new. Articles have been written about programs in elementary school that have translated to better learning and higher test scores. In middle school students, one study showed that health-related fitness was tied to academic achievement. “Students with the highest fitness level performed better on standardized tests and students with the lowest fitness level performed lower in class grades.” College students who frequently visited campus fitness centers or purchased and used gym memberships not covered by tuition have been shown to do better in the classroom. So how can students, and the rest of us who must learn and master new skills on a regular basis in the workplace and home, use fitness to improve our ability to succeed in various intellectual endeavors? Public health messages, as Dr. Perng suggests, may broadly inform us to “eat healthy” and “be active”. Specific programs may be designed to assist specific groups. How does the average person, not connected to a formal organization, translate this fitness message into ACTION? The answer may involve using fitness activity to provide “structure” to daily life. When my son was a freshman at Michigan State University, on campus with thousands of other freshman and students, he was enrolled in James Madison College a ‘residential’ college. Entering students were required to live in the JMC building, Case Hall, where classes were held, faculty had offices, and meals were served. When I asked him about how the transition to college and living away from home was going he surprised me by saying he considered lunch to be the significant steadying force for most of the freshmen. Suddenly set free from parental rules, he thought that students tended to do whatever they felt like doing and got into trouble academically when that included skipping classes and meals. He reported that he and his JMC classmates were required to eat lunch each weekday in the cafeteria with faculty. That’s it, just eat there at the mid-day meal! That small degree of day-time structure, anchored at lunch, took away the endless options of what could be done and replaced one hour with what MUST be done. Other habits that contributed to collegial success must have developed as a result of that one, solidly-scheduled activity. That was a long detour. Regardless of how crazy our weekdays tend to be, it’s possible that introducing one element of structure tied to exercise can have a positive effect on other behaviors. For some who manage to exercise regularly to maintain a higher level of fitness, it’s an early morning home workout 2-5 days a week. For others, a lunch time city run or walk on several days, or possibly every day, of the week acts to ground their fitness program. My sister loves her after work, blow-off-stress gym sessions. I came to cherish running intervals on MWF afternoons at a nearby campus fitness center when I worked at the University. Large windows on 3 sides of the 2nd floor banked track allowed me to run, warm and unbundled, while enjoying a beautiful view of the outdoor blustery coldness and intermittent sunshine on winter days. The key may be to commit in advance to at least one component of a workout plan and make it as routine as possible, with little wiggle room to skip or cancel. Plan on spending a manageable 15-30 minutes. No time to run, walk, cycle, swim, etc every day? Activities that don’t involve aerobic exercise might also anchor your day: - Hip girdle mobility exercises (MYRTLs) - Three sets of:
Mix and match aerobic and non-aerobic exercise. But try to cement the day each one is performed. "If it's Tuesday I must be doing balance work", for example. Perhaps, like cafeteria lunch with the faculty, a simple but firm weekday plan to complete a specific set of workouts that contributes to fitness will set you on track to organize the remainder of the day and week and enhance your chances of success in school, at work, and at home. It might motivate the scheduling of more fitness-building exercise as well. [This post is mostly aimed at college-aged and older adults. Those with households that include younger children or teens might consider setting up routines for all family members, individually or together. This would be especially important if physical exercise is not part of the school day.] RUN HAPPY! Dr. Wei Perng is a research assistant Professor in the Department of Nutritional Sciences at the University of Michigan School of Public Health. Her research revolves around perinatal origins of childhood obesity and related metabolic consequences. In her free time, Wei enjoys cooking and walking (or getting walked by) her 100lb Chesapeake Bay retriever. http://weighinginblog.org/wei-perng.html “Combined Iron Deficiency and Low Aerobic Fitness Doubly Burden Academic Performance Among Women Attending University” http://jn.nutrition.org/content/147/1/104 https://kin.sfsu.edu/sites/default/files/Health%20Education%20Journal-2016-Lorenz-0017896916672898.pdf http://www.rwjf.org/en/library/articles-and-news/2011/11/exercise-before-class-improves-georgia-students-grades-self-este.html http://www.huffingtonpost.com/2014/07/11/gym-higher-gpa-msu-study_n_5575054.html Health-related fitness and academic achievement in middle school students https://www.ncbi.nlm.nih.gov/pubmed/23187329 http://www.purdue.edu/newsroom/releases/2013/Q2/college-students-working-out-at-campus-gyms-get-better-grades.html http://running.competitor.com/2017/09/news/study-running-boys-healthy-behavior_167 https://jmc.msu.edu/ https://en.wikipedia.org/wiki/James_Madison_College
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COLLEGIATE CONTRIBUTOR: MICHELLE* The September 11 post featured an interview with Michelle that provides background for her discussion. Check back on September 21 and and 28 for her other posts. "FINDING TIME TO RUN" Being in college and finding a time to fit in running and exercising can be hard. Planning around classes, homework, studying, and extracurricular activities is tough, but it makes exercising feel that much better. After receiving my class schedule for this semester, I thought about how I would spend my mornings before class or during afternoons. It has always been important for me to be organized and know when I have free time, including time to work out during the school week. Whether I need to go for a run as a stress reliever while studying for an exam, or wake up and want to go for a quick jog, knowing how much time I have to do so is crucial. This became especially important during my freshman year of college. When I felt like going for a run alone it seemed to be something that would hinder my social life because others were mingling and hanging out enjoying themselves. I learned that one way to avoid feeling FOMO while you are gone to the gym or for a run is to invite a friend! Doing so can mean you get to bond over something you both love to do. Try a fun workout class at the gym with a bunch of friends; even if you don’t totally enjoy it you will at least have created a fond memory to look back on with everyone! If you prefer running alone, use it as your “me” time. Listen to music and relax, or call your family to say “hi”! No matter if you are breathless; your parents will be happy to hear your voice. Using your Earned Runs race BIB as MOTIVATION to remember to work out and run is also a good way to help stay in shape. Whether you find wearing the bib on a long run as motivation, or hanging it on a bulletin board or calendar. I find hanging it on the bulletin board on my desk is encouraging, as I can see it every time I sit studying or on my laptop. If there happens to be a high-profile race such as the Boston Marathon or the Marine Corps marathon on that day, I like to run wearing my bib because it makes me feel like I’m accomplishing a goal of my own. No matter how you fit in your runs or workouts while at school, it is important to keep a healthy mind and body. Getting some fresh air can never hurt, so enjoy your time outside! RUN HAPPY! *Earned Runs is pleased to introduce our first ever guest contributor, TULANE UNIVERSITY junior MICHELLE D. To get into the swing of the Back-To-School theme and to kick off the new academic year, Michelle will write on three topics of interest to students. She is pursuing a business degree as a “Green Wave” fan at the New Orleans, Louisiana institution, with a dual major in Marketing and Management. TRAIN LIKE A STUDENT Kristen Ponichtera’s article title “The Surprising Similarities Between Studying and Running” for CompetitorRunning.com grabbed my attention; what she wrote on the topic had me nodding my head in agreement. This piece is short enough to breeze through for students already busy with coursework. It may help those who hope to train for an important race, as well as runners who will need to prepare for a future school exam!
To eventually become a physician and then a board-certified pediatric pathologist, performing well on high stakes exams was a requirement for continued success in my early career. At first my test prep method was disorganized and could not reliably deliver the best possible results. I squeaked into medical school but soon realized that every month or so there would be a make-or-break test that, if passed, would allow progression to the next steps. Conversely, just one or two failing grades would jeopardize my future. Fortunately, a medical school class is one of the best places in the world to find great test takers. The student in our class who seemed to be top scorer on most of exams happened to be a member of my small study group. Before long we became friends, and I learned his strategy and tactics. We married 5 years later! Ultimately with his ‘system’, I passed all but one test in 4 years of medical school, two general medical board certification exams, and then three pathology specialty-board certification exams. I become anxious just thinking back on those days! Ponichtera’s piece outlines the foundations of a training/studying strategy: register, get gear, schedule sessions, endure the tough times, taper, and then race. She makes a great comparison! Earned Runs expands and extends her list with a STARTER CHECKLIST (see webpage): 1, 2 & 3. Request bibs, commit to race, then find one and register 4. Get medical clearance as needed 5. Settle on a training plan 6. Identify a way to record progress 7 & 8. Secure gear and a way to measure distances 9. Locate training sites and courses 10. Find and incorporate training routines to avoid injury, stay safe, and maintain nutrition At first glance the Earned Runs STARTER CHECKLIST doesn’t seem to closely parallel studying for a big exam. However, from my experience with both exam-preparation and race-training it shows how breaking down a huge daunting task into smaller manageable chores is A SMART STRATEGY. Specific tactics involve identifying and addressing each individual training or studying component, and at the same time tracking progress where possible. The best exam-taker in my medical school class, my future husband, taught me to adopt a very detailed approach to studying, practicing, then sitting for the test. Success in running and studying requires similar advance work. Once the schedule is set and preparations are made, all that’s required is putting body, mind, and soul to the task! RUN HAPPY! http://running.competitor.com/2017/09/training/surprising-similarities-studying-running_161432 "DO YOU WANT TO RUN WITH A SHELTER DOG?"
THIS 2013 article by “Miles & Mutts” tries to help connect runners with animal shelters, who volunteer to provide exercise for dogs. The Miles & Mutts mission, and the mission of each of the groups listed in the article from around the USA, seems to be worthy of investigation. If you’re a runner, love dogs, but don’t think owning one is a manageable, exercising a rescue dog could be a wonderful option. This is me. It was disappointing to have stumbled across this piece only to discover it was more than 4 years old. Would any groups featured still be in operation? Sadly, many of the organization links don’t lead to webpages that clearly announce ongoing activities related to running with shelter dogs, or are inactive. An inquiry was made of Miles & Mutts. Earned Runs asked if it was still in operation. The response was, “Unfortunately not, priorities changed at the rescue we were helping and haven’t been able to get something else going.” It’s a terrific idea! It should not be abandoned because the official groups are now defunct. Shelters that don’t officially partner with a group might allow individual volunteer efforts on a case by case basis. In interested , check out the list and use the contact information to locate a nearby center that may welcome an offer of dog exercise. Like neighborhood free-play of yesteryear, in which a few kids on the block gathered spontaneously to create fun, it may not be necessary to organize an official group with a Facebook page for this purpose. Just show up and ask, as one person. This is the way it was done in past years, without social media support. Not saying you shouldn’t use it, but perhaps initially that level of effort or commitment won’t be needed. Thanks to Miles & Mutts for the inspiration. Good effort. RUN HAPPY! https://milesandmutts.com/2013/01/29/do-you-want-to-run-with-a-shelter-dog/ NOTES: Charlotte NC, Dogs on the Run: information not found on the website Seattle Humane Jog a Dog Program: page could not be found Kansas City MO, KC Dog Runners: A local business; dog runner volunteers might be required to be an employee, who then volunteers for this service activity. Austin TX, Rufftail Runners: Seems to be active, no clear contact form. Sacramento CA, Pitbull Socialization and Obedience Crew: Seems to be active, no clear contact form to inquire about dog running San Diego CA, PEAKFINDERS K9er’s with the Barking Lot: does not appear to be actively operating Anne Arundel County MD, SPCA R.A.C.E Team: Seems to be active Sheboygan WI, The Ruff Dog Project; active, but no information on dog running COLLEGIATE GUEST CONTRIBUTOR: MICHELLE Earned Runs™ is pleased to introduce our first ever guest contributor, TULANE UNIVERSITY junior MICHELLE D. To get into the swing of the Back-To-School theme and to kick off the new academic year, Michelle will write on three topics of interest to students. She is pursuing a business degree as a “Green Wave” fan at the New Orleans, Louisiana institution, with a dual major in Marketing and Management. She considers the Cleveland Ohio area to be her home when not at school. Earned Runs asked Michelle about her running career. Our conversation will serve as an INTRODUCTION before her blog pieces are posted on September 14, 21, and 28. Not a college student? You may find inspiration in these pieces regardless of your educational status. READ THE INTERVIEW BELOW! Earned Runs: HI MICHELLE! Thanks for joining our team this fall. Before we begin asking questions about running, how have you fared at the start of the 2017 academic year with hurricanes threatening? MICHELLE : "I'm loving being back at school and all is well. Tulane and New Orleans were spared serious 'Harvey' storm damage and the campus is as lovely as ever! Watching and waiting to see how 'Irma' affects this region." Earned Runs: The nation will be with you, hoping the southeast United States is not harmed. MICHELLE: Thank you! Earned Runs: You were a soccer player from elementary school through high school; varsity captain as a matter of fact. Has that helped your running? MICHELLE: I definitely think playing soccer helped my running because it was the reason I developed a passion for running. Initially I ran solely for the purpose to get fit for soccer season, but as time went on I realized that I ran because I found it fun, time for me to clear my head, or burn some steam. Earned Runs: How old when you first became a regular runner? MICHELLE: I’d say I became a regular runner at the end of high school going into college. I no longer had soccer practices and training hanging over my head. I had SIGNIFICANTLY more free time to run for fun and not think of it as a burden. Earned Runs: Do you remember your first run? MICHELLE: Starting in kindergarten I ran track for my school, it was short lived as my free time and life began to be consumed by club soccer. Club soccer involved 2-3 practices a week and at least 1 game on the weekends. It was an outside of school activity that was year-round, so it was hard to do any other activities alongside that commitment. Earned Runs: When did you realize you were fast? MICHELLE: There were a few occurrences when I realized that I was fast, the first being my senior year of high school during soccer season. The first official day of season was our fitness test, and as varsity captain I trained all summer so I could be as fit as possible. I ran the mile in 6 minutes 15 seconds and was the first to finish. I thought it was my big break and that it would probably be one of the fastest timed miles I would run. But then I went to college, found running to be my escape. Earned Runs: Was there a person, other than your parents, who influenced your running? MICHELLE: My uncle is the former President of the New Orleans Track Club (NOTC). He and my aunt encouraged me to run NOTC sponsored races when I went to college down in New Orleans. I showed up not really expecting much for a 5k race, but I finished in first place in the women’s division. Earned Runs: Describe your college experience with running after that race. MICHELLE: I continued my freshman year of college running races for fun and succeeding in placing and getting medals in each that I ran. I had never run competitively before so it felt crazy and exciting to me every time I finished a race. My university had a Homecoming Mile race that I decided to run just for fun. I was the first overall female finisher with a personal best mile time of 5 minutes 50 seconds. It was something that I never really thought I would be able to do, and I was so proud of myself! Earned Runs: Is running effected by the demands of academic life, or vice versa? MICHELLE: Fitting in runs at certain times of the semester can be hard with exams. Since academics are more important than fitness, classes and studying trump my desire to go for a long run. Earned Runs: What motivates you to run regularly and train? MICHELLE: So many things, including wanting to enjoy the nice weather outside to getting some fresh air. If I have just signed up for a race and feel the need to go for a run to make sure I am staying fit – I love to run. It is as an escape for me. If I’m upset, stressed, or even just full of energy, running clears my head and puts me in a better mood. Earned Runs: You successfully recovered from a health setback to run a half marathon. What was your reaction to being sidelined? MICHELLE: When I had a health issue in mid-March I thought my running career was over. I had heard stories of people who were avid runners before they got this illness and it changed them forever. The doctors advised me to take at least 6 weeks off from any exercise to ensure that I would fully recover and not relapse. Knowing the importance of a good recovery; I wasn’t going to mess with it. Going from running 8 miles a couple times a week to not being able to do anything and have to sit on the couch or lay in bed all day was the hardest thing. Even after feeling in perfect health, I still needed to wait 3-4 weeks before I could slowly ease my way back into running. Earned Runs: What were your training expectations for competition? MICHELLE: In January, 2017 I had signed up for what was going to be my second half marathon, The Rite Aid Cleveland Marathon on May 21st. When my health issue came up my parents said I wasn’t going to be able to run it, but I told them that I wasn’t giving up that easy. Once doctors gave the all clear to begin exercising again, I slowly got back into a running routine, easing up to my usual 8-mile morning route, and starting to cross train with the elliptical at the gym. Time flew By. Soon it was final exam season with 2 weeks until race day. I was confident of finishing but with a time not as fast as my first half marathon. Earned Runs: What were you thinking as you raced and crossed the finish line? MICHELLE: The day before the race I picked up my race packet, and bib. I had been placed in the A corral! It made me nervous and excited and I couldn’t wait for the race to start. I felt great on race day and it was the perfect running weather. My family was going to be waiting at the finish line, and in my 2 years of running races this was going to be the first race for them to see me run. The 13 miles went by so quickly. When I saw the end line I also saw my Dad standing ahead, apart from the crowd, about 200 yards from the finish line. I immediately got a rush of energy and was so excited and happy to see him that I sprinted for the finish line, running passed my Mom and brother who were right before the end screaming and cheering me on. I finished in 1 hour 38 minutes, beating my previous half marathon time by 4 minutes. I was ecstatic to say the least and couldn’t believe that after a spring semester full of recovery that I had pulled it off. Earned Runs: What advice do you have for women and men of your age regarding running? MICHELLE: It’s never too late to start running and finding it as a fun activity rather than a chore. If you start small and work your way up you can achieve little milestones that are important to you. The nice thing about running is that no one has to know your mile time or the distance you ran, it is all up to you. Earned Runs: Thanks Michelle! We’re looking forward to your upcoming blog posts (listed below with dates). "FINDING TIME TO RUN": September 14 " 'CLIMATE CHANGE' ": September 21 "RECOVERING FROM AN ILLNESS": September 28 RUN HAPPY! https://en.wikipedia.org/wiki/Tulane_University https://en.wikipedia.org/wiki/Tulane_Green_Wave http://www.clevelandmarathon.com WEEK 1 TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan STARTS
Tomorrow September 11 is the first day of the 10+week plan. If you haven’t yet done so, and hope to follow it, spend some time today locating a track to use for the Monday TRACK DAYS. DOWNLOAD the plan calendar, track day schedule, and minutes to miles calculations sheet as needed. Explore the Resources website page to find MYRTL hip-girdle mobility routine demonstrations, dynamic stretching, and strength training exercises. GOOD LUCK everyone; can’t wait until Thanksgiving. RUN HAPPY! 2017_turkey_trot_with_track_days_track_day_schedule_sept_1.pdf 2017_turkey_trot_with_track_days_training_plan_calendar_schedule_sept_1.pdf 201_turkey_trot_chart_calculation_min_to_miles_14-10_min_per_mile_corrected_aug_31.pdf TURKEY TROT 5K TRAINING ABC’S: WARMING UP BASICS
September 11 is the first official day of the 2017 Turkey Trot with Track Days 5K Beginner Training Plan, (WEEK 1 will post tomorrow) unless you are shifting the week earlier or later to start Sunday or Tuesday respectively. You can MAKE THIS ADJUSTMENT to insure longer runs and rest days are scheduled when most convenient for YOU. Every day that a run/walk session is planned “dynamic stretches” are on the calendar, plus there are 5 minutes of pre-run, moderate-intensity walking. Together, the dynamic stretches and the 5-minute pre-run walk constitute a full ‘warm-up’. Those new to running may question the purpose of a warm-up. Rather than just doing it, there’s good reason for runners and walkers to know why, as chances may increase it will be performed properly and consistently. Jake Bernards presents a simple explanation and concise description in a piece for ACTIVE.com, “Why You Need to Warm-Up Before Exercising.” We don’t want to steal his thunder, so click on the link to his article and read about the 3 physiological goals you should aim to accomplish with this session. In the article, there is a link to a sample dynamic warm-up. Many of the prescribed 10 moves are hip girdle mobility exercises (or “MYRTLs” as some physical therapists and trainers/coaches call them). If you perform MYRTLs before a run/walk they qualify as a part of a warm-up. You can add a few more dynamic stretches like walking lunges, side lunges, toy soldier walking, skips, high-knee or knee-hug walking, and butt kicks. Earned Runs RESOURCES page has a link to a demonstration of a MYRTL routine as well as some other DYNAMIC stretches. Don’t let the names confuse you. Exercises can function as dynamic stretches and at the same time help keep the joints mobile, so either name might apply. What these exercises, dynamic stretches, mobility routines etc. have in common is MOVEMENT that mimics or exaggerates the same movements performed while running. STATIC stretches are what the name implies; body poses held while the limbs are not in motion. Don’t be fooled into thinking these stretches are not valuable or not necessary. After a run, they help ease soft tissue (i.e. muscle, tendon, connective tissue) tightness. If there’s no time immediately afterward, a static stretch session can be a wonderful, relaxing, in-bed pre-sleep or a wake-up routine. Especially with aging, static stretches can assist with maintaining a good (and youthful) running form. BUT these stretches are NOT thought to be beneficial when performed immediately BEFORE a run or walk as a warm-up. DON’T OMIT THE WARM-UP WALK OF 5-10 MINUTES AT MODERATE INTENSITY. It will serve to elevate your heart rate and increase the circulation of blood to your muscles. What’s an easy test to determine if these two objectives have been accomplished? If you feel a bit warmer after a few minutes and take off a layer, zip down a jacket or shirt front, or loosen a neck scarf! Warm-ups are essential to avoiding discomfort and injury as workouts increase in distance and difficulty. If a beginning runner feels good taking on and finishing a longer run, there’s less chance of becoming discouraged and quitting. That’s basic. RUN HAPPY! http://www.active.com/fitness/articles/why-you-need-to-warm-up-before-exercising Earned Runs website RESOURCES page THE GREAT 13.1 RECORD
STRAVA & SIMPLY HEALTH ADOPT EARNED RUNS APPROACH; promote the ‘digital’ Great North Run this Sunday, September 10 to break a running record. A TriathlonBusiness.com article by Gary Roethenbaugh, “Strava Targets World Record for Most Half Marathons Runs in a Day” caught Earned Runs attention this week. “Strava, the social network for athletes, is encouraging runners from around the globe to help set the world record for the most half marathons run in a single day, this Sunday 10 September 2017.” The UK running and cycling app company joined with another UK giant, Simply Health, in promoting a half marathon competition, the Great North Run. It was identified in Roethenbaugh’s article as “the world’s largest half marathon.” Hoping to capitalize on an event that is already huge, the partners are “encouraging runners to put on their running shoes and take on 13.1 miles digitally”. Earlier this week, more than 59,000 runners were identified on the registration site as having agreed to participate in the challenge. The sign-up page explains, “It doesn’t matter where in the world you run, just put on your favourite running shoes and join us to make history”. The FULL GREAT RUN DAY CHALLENGE issued by Simply Health is downplayed by Strava and the Roethenbaugh story. The large United Kingdom health insurer is inviting people to be generally physically active on either September 9 or 10 and to report it to gain entry into a prize drawing. It’s about being active to be healthy. The Simply Health website indicates that on the day of last year’s Great North Run, Strava’s research showed its app tracked “more miles of movement” by users than on any other day, “This year” it encourages, “you don’t need to run, you can make it your own and join the weekend’s celebration of movement. Help us make it a record breaker”. In effect both companies are asking runners to design their own events, with a requirement of completing the effort on a specific day. It’s a virtual competition. Earned Runs does much more; it enables you to run ‘in spirit’ the same day as any big exciting race, and cover any distance. Including the Boston Marathon and any of the other Abbott World Marathon Majors (London, Berlin, Chicago, New York, and Tokyo), the Olympics, and far away races run by friends or family. Earned Runs will send you 4 free bibs to make your race MORE THAN VIRTUAL. Sometimes special stickers can be requested for motivation, also free, without mailing expenses. Earned Runs provides free motivation on the BLOG and safe training support online, mostly through links on the RESOURCES page. If you are attracted to the Great North Run, the Great 13.1 Record, or the Great Run Day, check out EARNED RUNS. We are 24/7, 365 days of the year! RUN HAPPY! http://www.triathlonbusiness.com/2017/industry-news/strava-targets-world-record-for-most-half-marathons-run-in-a-single-day/ www.strava.com/challenges/the-great-13-1-Record https://www.millionsmoving.co.uk/great-run-day https://www.strava.com http://healthquotesonline.uk.com/about-simplyhealth/ FALL STRENGTH WORK: FINISH A RUN WITH STEP-UPS
RUNNINGCOMPETITOR.COM OFFERS encouragement to perform, and a quick video to demonstrate, an exercise that can work to strengthening running muscles in "Activate Running Muscles with Side Step-ups". Don’t be fooled into thinking that because this move is so simple it’s not effective. At the end of 2-4 repetitions on each side your legs will scream the truth! As the description indicates, it works quads, hips, core, and back. Step-ups are perfect for end-of-run strength work on a low park bench, a high curb, or low wall (about 12”). I turn around and do the same thing facing forward, working one leg then the other. Actually, this set is so tiring for me that my routine is to alternate 10 step-ups forward on each leg, then 10 side step-ups on each leg, repeating this cycle 2-4 times. Advice: be aware your balance will be challenged. Choose a firm, fixed, stable structure next to something that will catch a fall if you should happen to teeter a bit. Not a chair or stool which might shift underneath you. Especially when you first start to strengthen with this exercise. With improvement, you can progress to using a free-standing structure in a location that, in case of a fall, won’t result in serious injury. I do it on cement benches bordering a boat channel used by fishermen, and am careful to use one farther away from the water’s edge! For runners wishing for simple, easy to remember strength exercises, this one is perfect! RUN HAPPY! http://running.competitor.com/2015/01/video/activate-running-muscles-side-step-ups_120686 YOU MIGHT RECONSIDER EXCUSES MADE FOR NOT TRAINING Are you looking for inspiration to train for a 5K Turkey Trot this fall? The story of a mother who turned to running for the benefits it brought to herself and her physically challenged son might jumpstart that effort.
An article by Kevin Gemmell with photos by Oliver Baker for RunningCompetitor.com highlights the path that Cindy Spiva followed to begin running a year earlier, involve son Cormac, and then to win a Competitor Running contest presented by Brooks Running. It’s “Meet the Mother-Son Duo that Won Our Cover Athlete Contest.” “Kids like Cormac are very rarely able to Immerse themselves and fully participate in life around them” Kemmell quotes Spiva in the article as saying. “But when we run, in that experience he’s a 100 percent participant.” It’s very clear when reading the piece how important helping her son was to this mom, and how it fueled her motivation. But Spiva not only faced the usual difficulties a 49-year old encounters in taking on the goal of starting to run and finishing a half marathon (by her next BIG BIRTHDAY) she also struggled with health issues. According to the article she had been diagnosed with multiple sclerosis about 4 years earlier. Wow, and I consider having a mere bout of tendinitis a setback! Whatever your age, if you only have yourself to worry about, and your health issues do not include having “ a brain full of lesions” this story might help you to mentally eliminate perceived obstacles to training for a 5k this Thanksgiving. “We’re everyman,” she says in the article. “We’re the 99.9 percent who go out and do our thing each day while watching the elites from afar”. Thanks, Kevin Gemmell and Running Competitor for giving us Cindy Stiva’s exact words, because so many of us will be able to identify with that sentiment. It can hopefully serve as a catalyst to set our own goals and move forward. RUN HAPPY! http://running.competitor.com/2017/08/news/mother-son-duo-won-cover-athlete-contest_167577 EARNED RUNS “TURKEY TROT WITH TRACK DAYS’ 5K Beginner Training Plan starts Monday September 11, 2017. You can find the plan on the RESOURCES page now, under the list of TRAINING PLANS.
The plan says it includes “track days”, in which you perform your running and walking on a standard track oval. This is actually an option. The track day schedule indicates the distance for each track day, and you can choose to run/walk that distance however you like. Why train with track days? In 2016 a BLOG item discussed that topic. Below is an updated version “WHY TRACK DAYS?” The finalized 2017 TURKEY TROT WITH TRACK DAYS 5K Beginner Training Plan will be posted this Sunday September 10. It is adapted from one developed by Mario Fraioli for Competitor.com. Why was the fact it had a track day on each week’s schedule one of the reasons it was selected by Earned Runs for beginners? Many beginning would-be racers will not have run, trained, or walked on a standard track. They may not know where the nearest or most accessible high school, college, or community facility is located. It may seem to be a training site that is off-bounds to them, more appropriately used by ‘serious’ athletes, who are faster runners and in great shape. In my experience as a non-professional recreational runner, there are three characteristics that make a standard track a piece of EQUIPMENT and a place all runners should learn to consider a training ‘home’. A track is MEASURED, SAFE, and ATHLETIC. MEASURED:Distance assignments in a plan can be difficult to mentally measure for those accustomed to ‘just running’ rather than training, especially shorter rather than longer stretches. You can get in a car and map out miles on a road, but it’s not always easy to be precise with lesser distances or trails. Use of a phone app generally requires covering the route to be measured on foot or on a bicycle before it can be used to train. Marking precise distances by these methods is problematic too, as rarely are there memorable physical features at exact points to help runners visually recall the start and end of a set distance. If a training plan calls for varying distances, like this one, the measurement difficulties are compounded. A standard track lap or fraction of a lap is obviously a limited distance that stays the same every time you run or walk it. The straight lengths are easily distinguished form the curved ends. The time it takes to cover specific distances is relatively easy to measure with a clock function on a watch or app. Using a track regularly for training helps your body to develop a ‘memory’ for different distances. SAFE: Safety is a quality that has several dimensions. A running SURFACE can be safe to run on from an injury prevention perspective, especially at higher speeds or in adverse weather conditions. It is even, consistent, textured, slightly cushioned, and appropriately drained. A standard track designed specifically for competition is more likely than other surfaces to be safe for running faster-paced, precise intervals. A running course can be more or less safe to run when weather conditions will vary over the duration of the workout or the runner is uncertain about his or her abilities to perform a given workout in it’s entirety. Fluids, food, dry or warm clothes, and shelter from the elements is more readily available at a track when there is a nearby parked car or open facility in which to seek such support items. There is less likelihood of incurring bodily harm from accidents due to running in high traffic or lowlight conditions on a track than on a city street. However, any running area should be considered questionably SAFE from criminal incidents if it’s an isolated or unattended location at the time of the workout. ATHLETIC: Performing a workout on a track is one way for beginners to feel and act like the athletes they aspire to become. Acquiring this mental attitude will help a runner persevere in the tougher training regimens and possibly to adopt healthier eating and sleeping habits. The track is a great place to perform pre- or post- running dynamic stretching and mobility routines and to get in some location-friendly, body-weight strength exercises (step-ups and step-downs, dips and push-ups, etc.) on benches and stairs. Holding oneself to the rule that you cannot start the running portion of the workout or depart from the premises before completing them increases the chances that at least a portion of the recommended routines will be done that week. In some races, the finish line is located on a track and the very last portion of the race includes a partial lap. Performing some workouts on a track can help beginners to visualize a successful goal race finish. IF TRACK WORK IS NOT WHAT YOU WANT IN A PLAN, the Track Day Schedule identifies the approximate distances that will be run in that session. You can tinker with the plan that day and find a way to accomplish those runs without utilizing a track. GOOD LUCK and ... RUN HAPPY! The long days of mid-summer that begin so early, like in the picture, are behind us. The glorious days of fall, becoming more precious as they shorten, are ahead. There's much to enjoy today if we have the luxury of a holiday from regular work. And much to be thankful for if we are employed. Thanks to everyone laboring today and every day for our benefit.
RUN HAPPY! WEEK 15: RUN WALK ACROSS AMERICA, THE FINISH! Segment 39 North Conway NH to Portland MAINE The LAST segment of travel on the entire route from (Astoria then) Portland OR to Portland ME will be completed this week possibly on the first day, Labor Day in the USA, by some of you!!! The route courses southeast from New Hampshire toward the coast of the Atlantic Ocean to the state of Maine. Maine has nearly 230 miles of coastline; the easternmost point of land in the 48 contiguous states is near Lubec, Maine. President Franklin Roosevelt’s summer vacation home on Campobello Island, where he contracted the poliovirus infection that left his legs paralyzed, is east of Lubec off the state’s coast, in the Canadian province of New Brunswick, but it’s only highway access is a road bridge from Lubec. Famous for its rocky coast, the Maine scenes familiar to most Americans feature coastal lighthouses, jagged cliffs, bays and inlets, beaches, offshore islands, and fishing villages. Farther inland are lakes, rivers, and mountains with “forested slopes sweeping down to the sea”. Blueberries and lobstering are traditionally listed as mainstays of the state's economy but tourism, shipbuilding, and other industries are also strong. Maine is home to Acadia, near Bar Harbor, the only National Park in New England, which is about halfway up the coast from Portland, north and eastward. The city of Portland lies on a peninsula in Casco Bay on the Gulf of Maine. As a tourist, you’ll likely wish to visit the charming and historic Old Port District, along the Portland Harbor, with its views of the Atlantic Ocean. A relaxing dinner may be the perfect way to celebrate reaching the end of the ACROSS AMERICA route. If this endeavor wasn’t virtual, a real trip to one or several the many restaurants and drinking establishments in the area that make Portland a foodie attraction would be next on the list of scheduled stops. YOU HAVE REACHED YOUR DESTINATION! CONGRATULATIONS to all who completed this cross-country running and walking “trip” of 3630 miles over the summer. There’s still a lot to learn about the geography, history, and ways of the people in the lands through which we 'traveled'. However, portions of the spaces in America previously unknown to me have become more familiar as a result of researching and writing about the route. Often times the revelations have been AWE INSPIRING! What about you? Were you sometimes surprised at what was learned? Take some time to bask in the glow of accomplishment that comes with attaining a far-reaching goal. You would have covered anywhere from 7-360 total miles in 14+ weeks IN MEETING THIS EARNED RUNS SUMMER CHALLENGE. RUN HAPPY! You can link to the Segment Map here; it's also posted on the RESOURCES page. https://en.wikipedia.org/wiki/Portland,_Maine https://en.wikipedia.org/wiki/Campobello_Island https://en.wikipedia.org/wiki/Maine SATURDAY SHOPPING: CHECK OUT POP TARTS
THE EDITORS OF RUNNER’S WORLD provide a slideshow article, “25 Healthy Snacks for Runners”, published by ACTIVE.com that might save you some time constructing a grocery list. Included is a brief description of each recommendation and calorie information. Yes, it is likely you’ve seen other lists that promote eating the ‘usual suspects’ like fresh fruit and vegetables, low-fat and high-protein dairy foods, and omega-3 fatty acid rich canned fish. But this one includes a few convenience items, like pop tarts, fig cookies, and granola and energy bars. Are pop tarts healthy? Not really. Kellogg is possibly the most familiar of all brands of this food item. They contain high-fructose corn syrup and additives that have raised alarms. They seem to be comparable to some lower calorie granola bars that are not identified as high in protein. The 50- to 52-gram fruit-filled tarts contain 200-210 calories, 2gm protein, and roughly 36-37 grams total carbohydrate (13-17 grams sugar) and 2.5 -6 grams total fat. I checked unfrosted blueberry, frosted blue raspberry, unfrosted strawberry and frosted strawberry flavors. There might be slightly different figures for other non-fruit flavors, but it seemed reasonable to examine those which had a non-sugar filling. Clearly the yummy toast-able commercial treats are not high in protein or fiber. The fruit filling is not equal to a serving of the fresh version. However, if you enjoy them it’s worth comparing their ingredients, nutrient by nutrient and additive by additive, with those of the snack foods you don’t like as much but think are healthier choices. If you rely on granola or protein bars for on–the–go breakfast, snacks and lunch, you might find that pop tarts occasionally can provide a convenient, relatively lower calorie alternative. Paired with milk almost any vitamin-enriched, grain-flour based starch is improved. The carbohydrate content can serve to replace muscle glycogen after an intense morning workout. This post is NOT promoting store-bought pop tarts as a health food for runners. Just saying, that if you read the nutrition labels on some health bars they can be higher in calories, provide similar nutrient content, and not be as satisfying as this mid-century creation, eaten as a rare splurge. The BEST healthy alternative if calorie and fat content is not an issue? Try a home-made pop-tart. Most recipes don’t post nutritional information. Those that do seem to contain calories well north of the 210 mark of the Kellogg brand, and are more akin to breakfast pastries made with pie crust and jam fillings. They can be frozen for long periods. For athletic nutrition purists, it might be heresy to recommend Pop Tarts. For others, it’s just something to think about while grocery shopping on Saturday. RUN HAPPY! http://www.active.com/nutrition/articles/25-healthy-snacks-for-runners http://smartlabel.kelloggs.com/Product/Index/00038000551321#ingredients http://thepioneerwoman.com/food-and-friends/homemade-pop-tarts/ https://www.davidwolfe.com/cancer-causing-childrens-snacks/ http://www.epicurious.com/recipes/food/views/strawberry-pop-tarts-358235 https://www.chowhound.com/recipes/frosted-strawberry-pop-tarts-29470 THE IMPORTANCE OF HAVING GOALS TO PHYSICAL FUNCTION; LIFE PURPOSE AND WALKING SPEED IN ADULTS OVER 50. Scientists studying the association between having a sense of purpose in life and certain measures of physical function have shown that this “modifiable factor” can help decrease the chances of developing a slowed walking speed and to a lesser extent, weaker grip strength, in older adults.
The research team, from the Harvard T.H. Chan School of Public Health, wanted to use objective measures to test previous work that linked having a life purpose “with a range of positive health behaviors and biological processes that are potentially protective against declining physical function”. Data was collected from research participants at two time points, 2006 and 2010, in a national study “representative of US adults older than 50 years” and analyzed in late 2016 to mid 2017. In 2006 subjects were interviewed face-to-face, given physical function assessment tests, and then asked to fill out and mail a self-report psychological questionnaire. In 2010 subjects had physical function measured again. The FIRST baseline measurement, that determined physical function was ADEQUATE, included 4486 subjects (2665 women and 1821 men, mean age ~64 years) whose grip strength was tested, 2 times in each hand, using a hand-held dynamometer. As part of the same study effort walking pace over a distance of 2.5 miles was assessed twice in 1461 persons (801 women and 660 men, mean age ~71 years). Results indicated that for each step upward in persons who expressed a higher life purpose (1 standard deviation greater) in 2006, there was less risk of developing slowed walking (14%) and a weaker grip (13%) from the first baseline physical function assessment to the second in 2010, about 4 years later. These findings took into account differences in sociodemographic factors between subjects like age, sex, race/ethnicity, marital status, education level, and total wealth. As with all research, the study has limitations. There may be unrecognized factors related to a having a higher sense of purpose in life that are what’s actually helping to prevent decreases in grip strength and walking speed. There’s a possibility that better physical function leads to having a higher sense of life purpose, although the scientific team tried to detect but did not identify this situation. The follow-up period was only a short 4 years. The great news coming from this work seems to be that a ‘therapy’, which may prevent disheartening age-related decreases in physical function, is without obvious side effects and is a behavior that can be developed! Setting reasonable goals and committing to achieving them is what Earned Runs is all about! Take advantage of the excitement of the new FALL SEASON and start planning now. Free professional Tyvek bibs are given on request to use for identifying challenges, charting progress, and recording accomplishments. You don’t need to wait for an organized event to be created to pursue a goal; you can custom design a personal effort. Each season there are numerous possibilities, not necessarily confined to racing competitions. Fitness goals can be scaled down into manageable components and sequentially tackled such that progress will be recognized in relatively short time periods. These can be ‘streaks’ in which certain workouts are performed, sessions at a fitness center/gym are completed, or walking/running/cycling distances are covered. Following a race training plan can incorporate several types of fitness work that incrementally increases the effort required. To realize major life aspirations, many years of steadfast work may be needed with scarce evidence of progress. Fitness goals can be reached more quickly and easily! Contact Earned Runs to receive help determining a reachable goal that will surely involve perseverance and effort (“always earned, never given”) but that will lead to a sense of accomplishment when achieved. Post a comment on the BLOG or on the Facebook page and ask others for assistance. You are not alone in wanting to improve your physical self in ways that need not involve a quest for the public’s definition of ‘beauty’. Balance is beautiful. Strength is powerful. Mobility is youthful. Walking ability is wonderful. Consider practicing now to find purpose in life by regularly and continuously setting small personal fitness goals. Scientific evidence suggests doing so can help maintain some physical functions that in turn may maintain or improve other functions. Surely there are greater goals that serve mankind than trying to be fit; perhaps you’ll gain confidence to take on these other bigger tasks! RUN HAPPY! “Association Between Purpose in Life and Objective Measures of Physical Function in Older Adults”. ES Kim PhD, I Kawachi MD, PhD; Y Chen ScD; LD Kubzansky PhD. http://jamanetwork.com/journals/jamapsychiatry/fullarticle/2648692http://jamanetwork.com/journals/jamapsychiatry/article-abstract/2648692 |
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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