IMPROVED RESULTS MAY NOT BE A MATTER OF QUANTITY BUT OF TIMING IN RELATION TO TRAINING! Matt Fitzgerald provides runners and other athletes with an alternative to high fat-low carbohydrate (HPLC) diets that promise to burn fat to increase endurance, but leave them feeling “lousy” without performance gains.
In his article “An Easier Way to Become a Better Fat Burner” for running.competitor.com
Fitzgerald reviews a recent scientific study which showed that it’s possible to teach muscles to burn fat as a fuel, without limiting the total amount of dietary carbohydrates (CHO). As a matter of fact, the protocol tested by French National Institute of Sport scientists was HIGH in CHO. The difference between the experimental and the control group diets in the study involved the TIMING of CHO intake in relation to training*.
The experimental group of athletes in the study trained with high intensity, late in the day, 4 times a week, after which they ate a dinner with ZERO-CHO. The following morning the athletes completed a low-intensity workout before breakfast in a fasted-CHO state. On these 4 days, all the CHO eaten by the experimental group was consumed at 2 meals (breakfast and lunch). The rest of the week the experimental group’s diet matched that of the controls, who were not carb-fasted but who followed the same training regimen.
Fitzgerald describes the study results: only the athletes who were carb-fasted in relation to training exercise showed significant performance improvement in cycling tests and running time trials. He then goes on to suggest a practical, much less extreme nutrition regimen by which athletes may be able to achieve nearly the same results as the French study. Elite athletes already do this, he explains. Fitzgerald thinks the lifestyle of Kenyan runners, considered among the best in the world, lends itself naturally to this type of training.
It is possible that changing the timing of dietary CHO intake in relation to training will result in similar favorable performance improvements in recreational athletes. The reasonable course suggested by Matt Fitzgerald may be worth trying for those hoping to avoid problems encountered with extreme high-fat, low carb plans. It’s one I’ve followed for decades because of a personal preference to run on a nearly empty stomach. It’s not clear whether my performance has improved, but this habit has allowed me to happily anticipate, complete, and enjoy almost daily early morning workouts.
The sentiment expressed by Fitzgerald in his article that I most respect is reflected in his statement: “I don’t like to see athletes or anyone else eat no-carb meals very often. The only natural foods that contain zero carbohydrate are meat, fish, and eggs. An all-meat/fish/egg dinner is not exactly nutritionally balanced.”
Extremes are difficult to maintain long term, and his might be a plan that can provide nutitional balance and good results.
RUN & MOVE HAPPY!
*NOTE: The broader sport research community refers to CHO intake timing as “carbohydrate periodization” and going to sleep after high intensity training with CHO restriction as a “sleep-low strategy”. If you wish to search the literature for more information, these are helpful search terms.
Enhanced Endurance Performance by Periodization of Carbohydrate Intake: "Sleep Low" Strategy. Marquet LA, Brisswalter J, Louis J, Tiollier E, Burke LM, Hawley JA, Hausswirth C.
NEARLY EVERY FLOOR EXERCISE IMAGINABLE, PERFORMED WITH A BOSU BALL, plus more! Jen Miller provides an over-the-top list of ways to use this piece of equipment if you have access to one and want to use it in a circuit training session. Her review article, “40 Bosu Ball Circuit Training Exercises”, is a guide to increasing the difficultly of some tried and true moves without needing to learn entirely new routines.
The article explains how lower body work can be stepped-up to accomplish twice as much as intended in Bosu-less exercises, by adding the challenge of instability. The same is true for the upper body and core moves.
“Any exercise circuit aimed at increasing the muscles in your legs and glutes greatly benefits from incorporating a Bosu Ball. Every exercise becomes more effective because the instability of the Bosu Ball forces you to engage the secondary muscles around the primary muscle group to keep yourself steady throughout the exercise.”
The list of exercises includes a few that are static, some which involve the use of weights/dumbbells, and a good number of heart rate-boosting “cardio’ moves (to improve cardio-respiratory fitness). For those not interested in a total Bosu Ball workout, there are plenty of choices to select from to create a few shorter sessions.
Beginners might consider starting with old-school static exercises in which the only aim is to maintain good form. Merely standing on the rounded soft side, (or firm flat surface of a flipped over Bosu) can challenge those secondary lower body muscles. Maintaining balance on one leg at a time for 30 seconds to 2 minutes is more difficult. Performing planks (resting on forearms with bent elbows on the rounded surface) for progressively longer periods can be a tough test too. With hands gripping the flat surface of a flipped Bosu, straight arm planks can be varied (tilting the ball from side to side turns up the burn on abdominal muscles).
Simple moves can be tried using the Bosu as well, without greatly increasing injury risk. Performing hips bridges with both feet resting on the rounded surface makes this move more difficult; one leg at a time is more challenging. Doing push-ups and triceps dips, as demonstrated in the piece, can be tough and safe for beginners.
Before reading this article, I had never considered performing exercises with weights on a Bosu. It might be a method that increases the difficulty of strength work without upping the amount of weight lifted. Moves that can minimize my risk of injury are always great finds!
Thanks to Jen Miller for opening the door to a new way of thinking about performing and getting more out of old exercises. The Bosu variations involve a relatively small amount of mental learning that possibly will translate to a much greater amount of muscle learning.
RUN & MOVE HAPPY!
“40 Bosu Ball Circuit Training Exercises” by jenreviews.com
GIVING TUESDAY. BEFORE YOU START SHOPPING ON THE CYBER MONDAY DEALS TODAY, remember that tomorrow is “Giving Tuesday”. Official days after Thanksgiving Thursday are multiplying. The whole notion is beginning to seem overly contrived, with most “days” being designated as special to put extra money into the coffers of merchants generally (Black Friday) and online giants (Cyber Monday).
For good reason, small merchants wish not to be left out of the holiday spending trends which can make or break Mom-and-Pop companies, and thus have raised awareness with Small Business Saturday.
Sunday has been left unclaimed by any themed spending campaigns.
On Giving Tuesday, charities seek to remind us that the holy days of December, now lumped with Thanksgiving and secularly referred to as the holidays, are also meant be about thinking of the less fortunate and being generous with our treasure. So, they are sort of commercializing a day of giving, as opposed to spending, a Wikipedia entry on the subject indicates, as a “response to the commercialism and consumerism in the post-Thanksgiving season”. Ironic.
Before becoming cynical about Giving Tuesday, take a few minutes to learn the history. and then perhaps decide how you might use GT to inject a bit of heartfelt generosity into this important shopping and entertaining season.
“Giving Tuesday was started in 2012 by the 92nd Street Y and the United Nations Foundation as a response to commercialization and consumerism in the post-Thanksgiving season (Black Friday and Cyber Monday)”says the Wikipedia entry. The date is always 5 days after Thanksgiving, and falls on a day between November 27 and December 3.
The idea was announced in 2012, by founding partner Mashable, who was joined by other founding partners, Skype and Cisco, followed by Microsoft, Sony, Aldo, Case Foundation, Heifer International, Phoenix House, and Starwood Hotels, the entry explains. The remaining history can be read online.
We are encouraged on GT to get behind a convenient, coordinated, and promoted effort to give to the charities of our choice at the beginning of the Christmas and holiday season. However, as fitness enthusiasts, we can use this day to find a cause that is special and close to our hearts. Our giving can further the work of organizations, like Boys and Girls Clubs of America (96 Charity Navigator rating*) and Special Olympics (88 rating*) that encourage physical activity. Or that enable military and children with disabilities to enjoy sport, like Challenge Aspen (100 rating), Wounded Warrior Adaptive Sports.
Another way to observe GT might be to simply register for an future athletic event sponsored by a charity. Or to drop gently used athletic shoes into collections bins at specialty stores that donate them to the needy. To buy active toys like sports balls (soccer, basketball, volley-ball, or football) for the Marine Corps “Toys for Tots” drive, and selecting some that would appeal to young girls.
Giving from the heart needn’t involve giving money or buying things. GT can be the day we donate our competition finisher medals to those with big serious physical issues (Medals4Mettle).
Generosity of heart and spirit during the holiday season needn’t be an automatic exercise. We can direct our giving, give any day, and do so more than once a year. What’s wonderful about GivingTuesday is that we can be one with the world as we do so.
RUN & MOVE HAPPY!
*Charity Navigator https://www.bgca.org/
EARNED RUNS ‘ON TO THE NEW YEAR’ 2018-19 5K TRAINING PLANS Turkey Trotters who wish to run or walk a New Year’s Eve 5k or a Resolution 5k event on New Year’s Day and who would like a bit of STRUCTURE to get them pointed in the right direction and ready for another fun event, this post is for you.
The RUN plan is adapted from the Earned Runs “On to the New Year 2017” plan offered last year after Thanksgiving Day. It is for runners who followed the 10+ week plan over the past several months to prepare for a Turkey Trot 5K. The 4+ week program starts at about the level of intensity scheduled a month earlier in the Runners’ Turkey Trot 5k Training Plan. It is posted on the Resources page.
The WALK plan is being trialed for the first time ever, adapted from a VeryWellFit.com beginner 5K plan. Because walkers will have been training since September, the ‘On to the New Year’ 2018-2019 plan starts at the level of Verywellfit’s week 3. It is for walkers who followed the 10+ week plan over the past several months to prepare for a 5k or 10k Turkey Trot. It is also posted on the Resources page.
You will have more than a week to recover from a Thanksgiving Day run or walk and to mentally rest up after 10+ weeks of training. The general rule is to avoid intense workouts for a length of time determined by the race distance: 1 day for every 1 mile of race. Thus after a Thanksgiving Day 3.1 mile (5K) race you would take 3 days to rest, with only easy short runs, cross-training sessions, or walking. Both plans start on Sunday December 2, 2018.
Neither plan is designed to improve runners’ or walkers’ finish time in the Turkey Trot. The purpose of each is to allow scheduled running and walking activity to continue at a level that will allow comfortable participation. Alternatively, you can devise or find another plan to prepare for an event roughly 4-5 weeks after your Thanksgiving Day race.
If a better performance is desired, check online for free plans or advice.
If you haven’t yet thought about competing again, consider using the past several months’ Turkey Trot preparation effort to position yourself for a vigorous end to 2018 or a confidence-boosting beginning to 2019. You need only maintain training activity for a few more weeks.
Take time to rest and recover, then look 'on to the New Year'.
RUN & MOVE HAPPY!
RUN: EARNED RUNS ‘ON TO THE NEW YEAR’ 2018-19 5K TRAINING PLAN
WALK: EARNED RUNS ‘ON TO THE NEW YEAR’ 2018-19 5K TRAINING PLAN
WEATHER CONDITIONS: COLD! The temperature was about 20 degrees F, but the atmosphere was festive. I finished 3rd in my age/gender group and made a friend. What an excellent day. Congratulations to all who crossed the finish line after training since September for this event!
RUN & MOVE HAPPY!
WE'RE TAKING ANOTHER DAY OFF TO RELAX, enjoy family and friends, eat leftovers, and shop. Congratulations to all who ran or walked in their Turkey Trot events!
RUN & MOVE HAPPY!
IT'S THE THANKSGIVING HOLIDAY IN THE USA! Whether you live in the States or other wonderful places in the world, Earned Runs is grateful for your interest. We give thanks for the ability to move and opportunities to enjoy physical activity, especially outdoors, today.
RUN & MOVE HAPPY!
SEVERAL YEARS AGO, REASONS FOR BEING GRATEFUL FOR RUNNING were listed in a pre-Thanksgiving blog post. Back then, I could have not have imagined being thankful for NOT running. Now my daily routine includes an early morning walk rather than a run.
The type of walk varies each day. It can be High Intensity Interval Training (HIIT), a ‘stroller’ workout, weighted vest session, long easy walk, or a speed or hill session. Most days a short strength session is tacked on, either bodyweight or with dumbbell weights, alternately concentrating upper or lower body muscle groups and core. Once or twice a week, in the late fall and winter, an evening gym session ends the day, an aerobic or HIIT workout on a piece of equipment (bike, elliptical, rower), or a swim. In the summer, a fat-tire bike ride is considered.
Yes, I miss running. Very much. It would be wonderful to still ‘just run’ daily. Wonderful if it had remained my only form of exercise, other than a couple of strength sessions each week, until enlightenment caused me to seriously and voluntarily take up other aerobic activities.
But my change was nudged by the possibility of future infirmity if alterations weren’t made. Nudged after learning that mild knee osteoarthritis (OA) was behind calf pain that subsided after rest and rehabilitation, but that reappeared with progressively intense training.
Last December, after a multi-week period of rest and rehab, taking care not to stress that right knee, reality hit; I was tired of enduring cycles of minor running-related injury and recovery such as plantar fasciitis, tendinitis, and bursitis. I wanted to enter the ‘golden years of grandparenthood as a top-functioning, wonder of nature. Without being sidelined by my sport or in need of joint replacement.
Runners can continue to enjoy their favorite sport activity into old age without problems. Age group race results tell the story of those who line up for events in their 80’s, and sometimes 90’s. It was worrisome and saddening to think this was not my destiny.
I decided to change my exercise routine while healthy. There were several reasons. To delay progression of arthritis, while it was mild, yes. But also, because the scientific literature was revealing the benefits of other athletic activities that did not involve continuous, linear, forward movement as occurs in running Continuous running, it seems, does not help strengthen bone or muscle. However, HIIT activities contribute to metabolic health. Strength training builds muscle mass and aids with decreasing fat mass. Multi-component body movements can improve balance and bone strength.
Significantly, running was not helping me to join in family and friends’ activities. Training required big blocks of time that involved post-run stretches, clean up, and even rest; I was fatigued. Mostly it had to be performed in the early morning, if it was to be accomplished per the plan. There wasn’t enough time in my day to add these other beneficial types of athletic activity. MORE exercise wasn't a consideration, and not training wasn't either.
It was difficult to change my 40-plus years exercise habit of ‘just running’ to mixing-up different walk-training workouts with other sport activities including gym sessions. However, since doing so I have found unexpected reasons to be thankful for NOT running:
1. Stretching, mobility, and foam rolling work is easier with less stiffness.
2. Workouts with weights are more purposeful and rewarding.
3. Using gym equipment for aerobics has become fun.
4. My core strength has improved
5. I feel full-body tired after tough strength workouts but not all-out fatigued.
6. Swimming HIIT laps has arm-sculpting advantages.
7. My posture has improved.
8. Regular social ‘walk and talk’ sessions with family and friends are possible.
9. My hair doesn’t get so messed up when I exercise outdoors in poor weather conditions.
10. It’s easier to dress to be comfortable in harsh weather, for an outdoor session.
There are 10 reasons because 11 seemed odd, but there’s more to my gratitude than just this simple list.
This could be #11: I now notice people who walk regularly for exercise. At the gym, on the small indoor 13 laps/mile track and on the treadmill. On the street in my neighborhood. In competitions. I notice and admire walkers persevering in all kinds of environmental conditions, enjoying the ability to move purposefully and with vigor, just as runners do.
Although I still very much miss running, I’m thankful and happy to be moving in all new ways still in the community of athletes.
RUN & MOVE HAPPY!
IT’S A BUSY TIME. THERE’S LITTLE OPPORTUNITY TO WORKOUT with all that needs to be done before some of us travel and others stay at home and prepare for guests. More than a few people will attempt to ramp up their efforts at the office and jam 5 days of computer/desk work into 2 or 3, so as to fully enjoy Thanksgiving Day, and possibly the days that flank it, without worry of getting behind.
If usual exercise activities aren’t possible, consider trying out a few simple posture-improving moves this week. You won’t get in a strenuous workout but be able to trial a few exercises that perhaps you’ve been meaning to investigate.
The piece by Lauren Mazzo and Jeanine Detz, “The Strength Workout for Perfect Posture” for shape.com describes 9 exercises that you may not ever attempted or seen demonstrated. Each one has at been prescribed for me by an athletic trainer at various times, when I had an evaluation in which I was told my posture could use a bit of straightening.
The very first exercise, “1. Y-Raise” has got to be one of my most favorite of ALL TIME of any strength exercise! Why? Not because it’s easy for me. The opposite is true; it’s always been difficult. I love to hate this exercise because it improves my posture.
The way I learned it, after making the letter “Y”, the next letter is ”T”, then “W”, then “I”. The Men’s Health Big Book of Exercisesadds an “L” and calls this set of upper back exercises the “Y-T-L-W-I” Raise. In the BBoE version description, the moves can be performed with or without light dumbbell weights. My version does not involve using weights, but in holding my arms in the upraised position for a 3-count*.
Mazzo and Detz provide 8 other exercises recommended by their two experts. Because this week is leading up to a big holiday, don’t worry about going through all nine. At least try #1, adding the other BBoE ‘letters’ (T, W, I, and L). Then demo #7., the side (lateral) plank, if you haven’t ever done it. If just these 2 exercises are learned and performed, you’ve accomplished enough for this week, especially if the action leaves you determined to repeat the effort regularly and investigate the remaining posture-improving exercises in the article.
RUN & MOVE HAPPY!
NOTE: To use proper form do NOT ARCH the back or lift the head. This is not a Superman move. Keep the neck straight, in line with the back/shoulders, and head level. The face should look down, not up or forward. The extended arms should be lifted such that the hands are about level with the ears, or just behind them. The stability ball supports the chest and upper abdomen (belly).
CHEATER VERSION: my own personal variation of this exercise is performed at the end of a walk, with my body upright and tall while standing still or, most times, walking slowly. With my head level, looking forward, I attempt to bring my extended arms to a position just level with or slightly behind my ears, and hold for a 3-count, for 15 repetitions. I do 3 sets of the “Y-T-W-I” sequence. This is more tiring than it seems.
WEEK OF THE RACE: TURKEY TROT 2018 Training starts Monday. This will be a busy week for many non-race related reasons. Enjoy the pre-holiday rush. You may want to stretch, foam roll, and go through the MYRTL mobility routine before the event.
These activities can be beneficial in the days leading up to competition as well as after. If nerves leave you unable to relax during that time, their performance can help you “do” something other than just rest.
GOOD LUCK RUNNING YOUR RACE!
Enjoy the thrill of finishing, the pride of accomplishment, and the confidence of athletic performance. The remainder of the weekend will be spent in recovery.
RUN & MOVE HAPPY!
THESE NO BOUNCE, NO SLIP, POLARIZED, UV 400 shades still are offered at the low price of $25, with upgrade $35 glasses also promising silicone inserts, gradient lenses, and a bigger fit.
Goodr brand sunglasses were highlighted by Earned Runs in a previous post (and this is an update from the June 2018 post). With the season of gifting soon to be in full swing, you might wish to give them another look; the reasonable price makes them attractive presents for outdoorsy loved ones.
Two summers ago I bought a pair for myself and as a gift for a young runner friend’s birthday. The one big surprise encountered when they arrived is that the lens can come in colors other than the usual brown, gray, or green tint. The website now provides images that show the view that will be obtained through the sunglass lenses. However, before ordering you might wish to shop locally if possible, and try on a pair for this reason.
My local running specialty store now stocks them. There’s a store locator page on the company’s website that will help you shop Small Business Saturday next week at brick-and-mortar specialty stores which carry them.
Check out their website for HOLIDAY editions, also costing $25. There’s still time to treat the Turkey Trotter on your list, and yourself too, if dressing up for this annual event is your style, with a pair of the “Carl’s Idiot Cousin” shades. The “Merry Flocking Christmas” edition features green designs on a white background, one of which is a flamingo. This would seem to be perfect for a giftee who’s headed to warmer weather for the Christmas Holidays!
The Goodr glasses are light, stylish, and fun, and of course no-slip, and perfect for outdoor activity. That they come with polarized lenses at a low cost is a huge benefit.
RUN & MOVE HAPPY!
SCIENCE FRIDAY: NO TIME MINIMUM, SAY NEW GOV’T GUIDELINES FOR AMERICANS’ PHYSICAL ACTIVITY; RESIST SEDENTARY CONVENIENCES
There is such encouraging new evidence of the benefits of physical activity on health that the new Physical Activity Guidelines, issued by the Department of Health and Human Services*, have changed the emphasis on how to meet them. Rather than recommending that persons perform minimum SESSIONS of exercise 10 minutes in duration, the updated 2018 PAG want all persons to exercise at least with moderate intensity, ANYTIME!
That’s right, any opportunity to significantly pick up the pace and boost heart rate will now officially contribute to the total tally of prescribed exercise minutes. A Special Communication published in the Journal of the American Medical Association (JAMA) this week indicates that “routine daily physical activity such as parking farther away from a destination and walking, or taking stairs rather than the elevator” should be encouraged by health care practitioners to “promote small increases in physical activity that do not take 10 minutes.” Amazing!!!
Yes, the article clearly says that “these small changes can contribute to providing increases in health-enhancing physical activity.”
Areas that stand out as receiving heightened or NEW attention, include recommendations for:
1) Muscle strengthening for ALL age groups and situations from 2-3 days per week.
2) Bone strengthening for pre-schoolers, children, and adolescents
3) Balance work and multi-component activity for older persons
4) All types of activity for pre-schoolers for about 3 hours/day
5) Aerobic fitness work for women during pregnancy and the post-partum period
6) Aerobic fitness activity and muscle strengthening for adults with chronic health conditions or disabilities.
The JAMA Special Communication includes important details intended to help health care providers guide patients and care-givers of children, older persons, and those with chronic conditions. Best to read them for ourselves!
The article explains/defines:
Earned Runs has summarized the guidelines (below) but it’s best to read the official publication to obtain the best understanding of why and how to accomplish the goal activities.
(NEW) Preschoolers, ages 3 to 5:
Children and teens ages 6 to 17:
Adults (roughly ages 18-64)
Older adults (65+ years)
(NEW) Pregnant and postpartum women
(NEW) Adults with a chronic health condition or a disability
Earned Runs thinks an important message is MISSING in this Special Communication, that there SHOULD be a clearer message to us about avoiding sedentary time. We should be warned that any new lifestyle convenience might be a nudge toward increasing our sedentary time, which by definition will decrease time spent performing recommended healthy physical activities.
Current trends are pushing us toward accomplishing most of what we do in our waking hours with the help of online services. For example, we are encouraged not to personally grocery shop in a brick-and-mortar establishment, but to order needed items and have them delivered. If this convenience is adopted there won’t be an opportunity to park "farther away from a destination and walking" because we won’t be driving to the store. There won’t be the chance to lug heavy groceries home either, a muscle strengthening activity.
The same goes for dropping-off/picking-up laundry and dry cleaning. For ordering food, rather than preparing meals. The hiring of pet walkers, home cleaning, and landscape maintenance services similarly make life easier but less active. It’s now possible to ask a smart device to turn on/off the TV and house lights, which decreases the steps taken while in our own homes!
The gripe my family hears about, routinely, regards stairs. If the need for muscle strengthening and balance work is increased for older folks, why would we strive to remove stairs from our homes? Where else will we encounter them? If we don’t climb stairs regularly won’t we lose the muscular ability to do this eventually, and be unable to take the "stairs rather than the elevator"?
The JAMA Special Communication article should lead us to question how we wish to live our lives in this age of convenience. If even the smallest amounts of moderately vigorous activity in an entire day can have health benefits which accumulate over a lifetime, should we be accepting of convenience services that mostly eliminate it?
An opportunity to slow the push toward convenience is approaching. After Thanksgiving Day in the US, we will celebrate Black Friday, Small Business Saturday, and Cyber Monday. Perhaps we should use these days to show retailers that we continue to value the experience of shopping at physical stores in malls, and downtown and business districts by doing just that! This 2018 holiday season could be the first in which online purchasing, and thus ‘sedentary shopping’ is reduced in favor of active, in-store sales.
I’ve experienced societal pressures to globally “do less” as I’ve gotten older but, after reading this communication, am determined to continue resisting. To “do more”, throughout my days, when possible. The 2018 PAG tells us that we must be moving most of each day to become and remain healthy, and that designated periods of formal exercise may not be necessary, or perhaps sufficient.
That’s welcome news, if we acknowledge the hidden dangers of convenience.
RUN AND MOVE HAPPY!
*NOTE: "The 2018 Physical Activity Guidelines Advisory Committee conducted a systematic review of the science supporting physical activity and health. The committee addressed 38 questions and 104 subquestions and graded the evidence based on consistency and quality of the research. Evidence graded as strong or moderate was the basis of the key guidelines. The Department of Health and Human Services (HHS) based the PAG on the 2018 Physical Activity Guidelines Advisory Committee Scientific Report."
The Physical Activity Guidelines for Americans
Katrina L. Piercy, PhD, RD1; Richard P. Troiano, PhD2; Rachel M. Ballard, MD, MPH3; et al
THE 2018 AWARD CEREMONY IS SCHEDULED FOR TONIGHT, NOVEMBER 14. In advance of the announcement of category winners, an article by Chris Lawhorn for womensrunning.com suggests the nominated songs may make great additions to an exercise playlist. The article lists one song per category and provides the number of beats per minute that can be experienced while listening.
The top BPM count song may help enliven and encourage country music fan’s workouts. Those with the lower BPM numbers can help with warm-ups and cool-downs. Links to music samples from Run Hundred are provided.
Thomas Rhett – Crash and Burn – 129 BPM
Kacey Musgraves – High Horse – 120 BPM
Lauren Alaina – Road Less Traveled – 113 BPM
Sugarland – Still The Same – 106 BPM
Little Big Town – Summer Fever – 105 BPM
Luke Combs – Beautiful Crazy – 103 BPM
Sam Hunt – Body Like a Back Road – 99 BPM
Jason Aldean & Miranda Lambert – Drowns The Whiskey – 90 BPM
Bebe Rexha & Florida Georgia Line – Meant to Be – 77 BPM
Carrie Underwood – Cry Pretty – 70 BPM
The title, “Body Like a Back Road” seems appropriate for music meant to motivate exercising.
When I viewed the piece, the end of the article was followed by a “Stay On Topic” section with additional articles highlighting workout music choices.
If finding enjoyable new current music is a challenge for you, this brief article’s playlist may be a gift that keeps on giving, each time the music syncs with your pumped-up heartbeat.
Good luck to all the talented artists tonight.
RUN & MOVE HAPPY!
BREAKING THE CYCLE of winter flabbiness, inspiration for Earned Runs, and potential fun getaway activity.
“Part of the November Project's success is that it addresses some fundamental barriers that stop us from exercising, like weather or financial cost.” In an article for CBC Sports, “November Project Aims to Remove Financial, Motivational Barriers to Exercise” Adam Kreek describes his experience at a December 2015 NP session in Victoria BC, Canada, and tells a bit of the NP creation story. This free fitness movement, he explains, was founded in 2011 in Boston by two former collegiate rowers, Bojan Mandaric and Brogan Graham, who had difficulty staying in shape during cold New England months.
Locations have grown to include multiple locations (I count 48), mostly cities across North America (USA, Canada) but also some in the UK (London), Europe (Amsterdam, Netherlands; Novi Sad, Serbia; Reykjavik, Iceland), and Asia (Hong Kong, Malaysia). The movement motivates and encourages “people of all ages, shapes, sizes and fitness levels to get out of their beds and get moving”. Activities are scheduled in early mornings, many in the dark, in the winter months.
Learning about the NP movement in 2012, (see WBUR’s CommonHealth piece) I was inspired! I lived in a small city. Could I successfully start a tribe there? Or was it another organized fitness activity I had to pass up due to circumstance? At that time, I was struggling with how to feel part of the larger running community; yearning to participate in fun races that circumstances and finances would not allow. Eventually I came up with the concept of Earned Runs™, which is like a micro-NP that also aims to remove the barrier of financial cost and bring people together (groups of 4 or less!) to have fun running, regardless of the size of their city.
Many are now ABLE TO JOIN this “grass roots morning fitness tribe” since the movement has spread so far. To read more and FIND LOCATIONS there is a link to the website and an early article about NP beginnings.
If you’d like to join this early morning, big city workout experience, alongside elites and novices, check the list for the nearest or ‘destination’ location. Many hold sessions on Wednesdays only, but others schedule Monday and Friday meet-ups too. Itravel is required, a Friday morning session allows you to get the hard work done at the very beginning of a unique weekend getaway.
November Project Nomad seems to be designed for NP members who travel and make it to NP gatherings wherever the find themselves. “The tribe is strong. The tribe travels. The tribe is everywhere. Nomads are those that take M-W-F with them.” So, says the Twitter page.
Reminder #1: the NP is FREE! if you’re on a budget what a fun way to get to know a city and find friends. Yes, you can register for a big urban race in one of these places, but consider running with the locals at a 6:30am (or earlier) meet-up of the November Project session. The amount saved in registration fees can be donated to a local or national charity, used to buy TGIF beer in celebration with new-found buddies, or fund another Friday getaway.
Reminder #2: Earned Runs bibs are FREE! Make a request and use the bibs to motivate early morning M-W-F, outdoor runs or walks in SPIRIT with the November Project, if you aren’t in a location with a regular meet-up group.
RUN & MOVE HAPPY!
WEEK 10 TURKEY TROT 2018 Training Plan starts Monday. Runner workouts will be cutting back on mileage and time spent training after 9 straight weeks of ramping up. But you will be running without a scheduled walk break. Try your best not to walk during the 20 and 25 minute run-only sessions Wednesday and Saturday. If you feel the need to slow up, do so briefly. Imagine you are decreasing speed in advance of a water station to grab a cup and take a few swallows.
This week will serve as a kind of taper; usually not needed for a shorter distance race like a 5K. This plan was designed with a few extra days of training to accommodate unexpected days off, so that’s why it’s got this cushion. Those who are a bit behind can catch up missed days.
A taper helps you to rest your legs (less mileage/time running) but maintain intensity (run-only sessions), in order to make a’ best’ effort on race day Resist the temptation to cheat by run longer/farther, and accept the taper as a wise tactic. And resist the impulse to lower the intensity of runs.
Walkers reach the pinnacle of training at the end of the week, in which the long moderate intensity session calls for 6 miles, followed by a 90-minute easy walk the following day! Hopefully, you’ll eagerly anticipate the relatively short 5k Turkey Trot event and relish the opportunity to move fast and finish strong on Thanksgiving Day!
Runners & walkers, if you have come to rely on a higher level of activity for weight control be aware that you might need to cut back a bit on caloric intake when your training slows (runners this week, 10; walkers next week, 11). As scheduled walking/running time decreases, use it to prepare for the upcoming holiday, feeling confident you’ll do your best.
If traveling to your Turkey Trot, double check arrangements and start packing soon, if you haven’t already. Get your costume together if that’s in your race day plans!
Enjoy the building excitement that comes with running a goal race.
You've EARNED it.
RUN &MOVE HAPPY!
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.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in 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.
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