Running Form

I was introduced to a book by a Friend called "Born to Run." When West was in the hospital I decided to get it with some of my Christmas money. I started running two years ago and never thought if I was running the right way. For a very long time shoe companies have been trying to make their shoes with more and more shock absorption, causing us runners to land on our heals when we run. When you you land on your heal it causes your forward motion to stop then you push of with your forefoot. This stopping and going style of running jars your legs and may result in an injury to your leg and will defiantly cause fatigue. The book talked about minimalist running; It is the way our ancestors ran.

There are many different running styles out there to study. Chi, evolution, pose, and barefoot are a few running styles. I kind of went with "Chi" style of running. I also bought some new shoes, Brooks Green Silence. They are a minimalist shoe but have a little more padding then Vibrams. I would say That every shoe manufacturer makes a minimalist running shoe now. some shoes mimic barefoot running like Vibrams; I am thinking I might go that route for training because when you have no cushioning on your feet you will force you to run the way you were born to run.

It will take some time to pick up a new style of running. My legs were as sore the first time I went running with my new style as they were after I ran my marathon and I only ran three miles. My legs were sore because I was using my leg muscles a different way. I bring this up because I went running today and kept track of my mileage and time for the first time in months. I haven't been running to much lately, but just started training seriously for a half marathon memorial day in Salt Lake. I am running faster then I did towards the end of my marathon training last year. I attribute this to my new running form.

Pregnancy and Exercise...

So because I am pregnant and I want to keep up my my running and exercise and I don't want to gain as much as I did with my last pregnancy...

Here are some helpful hints I found from: pregnancychildbirth

1. Consult with your midwife or obstetrician prior to starting any pregnancy exercise routine to make sure you do not have any contraindications. Mothers who have the following pregnancy complications are typically advised not to exercise during pregnancy:

1.risk factors for preterm labor
2.vaginal bleeding
3.premature rupture of membranes


2. Choose a safe form of exercise for your regular pregnancy exercise such as walking, swimming, low-impact aerobics and water aerobics.

3. After the first trimester, do not do pregnancy exercises or positions while lying flat on your back. This compresses blood vessels in your back and can reduce blood flow to the baby.

4. If you engaged in a regular exercise routine such as running, cycling or strength training, be sure to check with your provider if you can continue them while pregnant. In most cases you will be able to.


5. The following sports are not considered to be safe as pregnancy exercise - scuba-diving, basketball, soccer or other impact sports, gymnastics, water or downhill skiing or horse-backriding.

6. It is a good idea if you haven't exercised in awhile to start slowly; perhaps only exercising for about 5-10 minutes at a time.

7. Try to do your pregnancy exercise at least 3 times per week. If you do your exercise only sporadically, it will put additional strain on your muscles and joints.

8. Decrease your pregnancy exercise level as you move into the later stages of pregnancy. After 24 weeks of pregnancy, your body will begin to become more unwieldy and you may need to reduce your activity level or change your pregnancy exercise if your balance is affected.

9. Before exercising, do a warm-up stretch for about 5-10 minutes. After your exercise, do a slow cooling down period for about 5-10 minutes.

10. Drink 2-3 8 oz glasses of water after pregnancy exercise to replace fluids that you may have lost to prevent dehydration.

11. Wear comfortable clothing and good supportive shoes.

12. If you have any of the following symptoms while exercising, stop and call your provider:
•vaginal bleeding
•dizziness or feeling faint
•increased shortness of breath
•chest pain
•headache
•muscle weakness
•calf pain or swelling
•uterine contractions
•decreased movement of the baby
•leaking vaginal fluid

How to Build up Running Endurance?

*Work up distance gradually. If you haven't ran for any period longer than 2 weeks, don't go out and run the 12-mile loop around the lake. You may be invigorated if you finish, but you'll also be so sore and stiff the next day you'll get discouraged. Plus, too much speed when it comes to mileage increases also increases your risk of injury, which can derail your running program

*Mix short and long runs. Don't overdo it with a string of mega-long runs. Save these runs, such as that 12-mile or more, for the weekends.

*Take a day off. You'll never build up endurance if you over-train and get sick. Over-training can jeopardize your mental and emotional health, plummet your body fat to dangerously low levels, increase sleep disturbances and fatigue, and contribute to serious strains and tears.

*Limit breaks between runs to no more than 2 weeks. The body starts to lose tone and endurance in as little as 2 weeks without any activity. If you take a long break, all the hard work that's led to increased endurance may be for nothing.

*Think happy thoughts. Don't get discouraged if you can't finish that long run. That mental block will impede your progress and goals.

*Create a weekly plan. Stick to it. This will help you get out the door each day. On Sunday evenings, plan your runs for the week. For each day, list location and length of the run.

*Chart your progress. This will help you feel accomplished and combat any untoward feelings about running. Create or purchase a paper training log, or start an online one. List duration, length, course, type (flat, hilly, paved) and how you felt. Any other factors, such as what you ate or the weather, should be noted, as they can really influence your run.

*Mind your diet. Given your mileage buildup, making sure you're getting the appropriate nutrients will become all the more important. Water is even more important. To stay hydrated on long runs, bring along a water bottle, gels or protein bars. Carry them in a pack.

Nutrition...

Well I hate to say that when I use to train I would go out and run 20 miles and come back home and eat an entire bag of salt and vinegar chips... As I think back I thought because I ran so much I could eat what I wanted. Little did I know it hindered my racing, I ended up becoming slower and slower because I was lacking nutrition. Nutrition is a very big part of exercising, I have been training with a man named Aaron Ogden. Well I can tell you I have cut out so much awful food and I feel amazing. I am also improving my time on my runs just because of how I am fueling my body. I thought I would share a few recipes that are so yummy and so healthy...

Breakfast
Fruit Smoothies
(This makes 2 Servings)

2 pealed oranges
1/2 cup fresh carrot juice
1/2 cup of blueberries (frozen or fresh)
1 cup fresh spinach
1oz of Isagenix cleanse for life (this is optional)

Lunch
Confetti Black-Eyed Pea Salad
(This makes 3 Servings)

1/3 cup(s) olive oil
2 1/2 tablespoon(s) cider vinegar
1 tablespoon(s) spicy brown mustard
2 teaspoon(s) grated yellow onion
1/2 teaspoon(s) salt
1/2 teaspoon(s) freshly ground pepper
2 teaspoon(s) honey
2 can(s) (15.5 ounces) black-eyed peas, rinsed, drained
1 yellow bell pepper, finely diced
1 large tomato, seeded, diced
4 thin ribs celery, thinly sliced (3⁄4 cup)
2 carrots, peeled, finely diced (3⁄4 cup)
2 tablespoon(s) chopped parsley

Directions:
Whisk oil, vinegar, mustard, onion, salt, pepper, and honey in a large bowl; add black-eyed peas, bell pepper, tomato, celery, carrots, and parsley. Gently stir to combine. Cover and refrigerate up to 24 hours before serving.

Dinner
Spicy Pork Stir Fry
(This makes 2 Servings)
approx. 400 calories per serving

4tsp peanut oil
1/2 tsp red-pepper flakes
4 thin-cut pork or chicken, cut into strips
2 small zucchinis
2/3 cup medium onion
2/3 cup carrot strips
2 cloves of garlic
4tsp soy sauce

Directions:
Heat the oil and pepper flakes in skillet over medium high heat. Add pork or chicken and cook for 2 to 3 minutes, stirring frequently. Add the remaining ingredients and cook 2 to 3 minutes longer, sirring frequently.

Running Tips!!!

Being a Runner I thought I would share tips for everyone!

Apparel Tips

1.Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
2.Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!
3.Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
4.Cotton socks will only lead to blisters; invest in socks designed for running.

Motivation Tips

1.Be prepared to remove the words “can’t” and “never” from your vocabulary.
2.Don’t expect every run to be better than the last one; some of them will hurt.
3.Don’t be discouraged if you don’t experience weight loss immediately.
4.Running is not an excuse to triple your intake of doughnuts because runners gain weight too.
5.Even a bad run is better then no run at all.
6.“Do not compare yourself to others. Run within yourself and for yourself first.

Nutrition Tips

1.Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
2.Each pound you lose makes running a little easier.
3.Hydrate. Make it a habit to drink water throughout the day.
4.On long runs eat something every hour—whether you feel like it or not.
5.Avoid eating spicy foods before running and the night before your long runs.
6.To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Prevention Tips

1.Do not increase your mileage more than 10 percent per week.
2.When trail running don’t forget the bug spray.
3.Make sure you cut your toenails short enough so they don’t jam into your Shoes!
4.Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
5.Do not ice for more than 20 minutes at a time.
6.Do not use the hot tub after a race. It will increase inflammation and hinder healing.
7.Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
8.Do not run two hard days back-to-back.
9.Log your mileage for your legs and your Shoes. Too much on either will cause you injury.

Racing Tips

1.Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
2.Do not try a marathon as your first race.
3.A plastic garbage bag on race day is a very fashionable cheap disposable raincoat.
4.For races longer than 5k start out slower than you think you should.
5.If you conserve your energy during the first half of a race, you can finish strong.

Shoe Tips

1.Double knot your shoe laces so they will not come undone when you run.
2.Try shoes on in the afternoon when your feet are bigger.
3.Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.

Training Tips

1.Lift weights.
2.If you are breathing too hard slow down or walk a bit until you feel comfortable again.
3.Set realistic short term and long term goals.
4.It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
5.Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
6.Run on trails if at all possible. It will be easier on your body and you’ll love it.
7.Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
8.Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.
9.Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
10.Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
11.There’s no shame in walking.
12.Soreness one to two days after a run is normal (delayed onset muscle soreness).
13.Do abdominal breathing to get rid of side cramps or “stitches.”

Eating Habits!

I have never been one to eat alot of fruits and vegetables. I ate what I thought I needed and no more! I have been wanting to loose 5 pounds for along time, I tried counting calories, watching everything I ate, etc... But could not drop these last 5 pounds! When my Husband started to loose weight, he started a nutrition plan (Eating more fruits and vegetables)! I decided to do the same thing, well needless to say, I dropped my 5 pounds quickly and I feel a ton better. I think that nutrition is a big part of loosing weight, I think you will loose more weight if you eat more natural foods and less processed foods.

Tip: Skin Care

I have found a solution for those of you who spend time outdoors, although you are having fun, you notice that your face pays for it. The one thing I have hated about running, hiking, yard work, or pretty much any activity I do outdoors is that I will sweat and my face breaks out and it feels uncomfortably dry. I went and talked to a few Esthetician's and asked them for a solution - They all had the same answer for me: Now Keep in mind I have been doing this tip I got for about 3 weeks and have noticed a huge difference in my face. So this REALLY WORKS:

So before any outdoor activity do these 3 simple steps:

Step One: Wash Your Face
Step Two: Put a fine layer of Moisturizing lotion (preferably with SPF)
Step Three: Apply a thin layer of powder to your face

This will create a barrier from sweat and dirt so that your pours don't suffer.

I love this tip and I notice my face doesn't hurt or feel dry during any activity that I do. So try it and tell me what you think?