A serious, but not so serious problem

When starting to run (or even if you’ve been running) there will always be an occasional pain or cramp. The most common cramp that I get, and what seems to be a topic of concern for new runners, comes from the calf. I’m sure we have all had calf cramps at one time or another. Calf camps won’t last long, but there are ways to prevent them from occurring or reoccurring.

• Make sure you are hydrated. Even on days when you do not exercise, still drink the same about of water as you would on a day you exercised.

• Stretch, before and after your run/work-out. Stretching will help relax muscle fibers and prevent cramps.

• Potassium. You need potassium to help regulate the body’s water balance. The average person needs about 4.5-5 grams a day. You can get potassium by eating…..

Oranges

Bananas (eat one a day!)

Meat

Potatoes

Spinach

Tomatoes

Vegetable juices

Asparagus

Broccoli

Carrots

Corn

Grapefruit

Green peas

Mushrooms

Onions

Raisins

Grapes

Raspberries

Strawberries

Green beans

Watermelon

Apples

Bell peppers

Blueberries

Cranberries

If you can’t find something on this list you like, try a natural potassium pill. Be sure to take one every day in order to see results.

Happy running 🙂

 

 

The treadmill vs the pavement

 

“I can run 4 miles on the treadmill but only 2 when I hit the pavement. What gives?”

I was asked a question similar to this the other day and thought I’d do some research and share my own personal experience.

When I started running, I started on a treadmill. It seemed like running was smooth, easy on my knees, and my heart rate stayed pretty consistent. When I started training for the half-marathon our first 4-mile run was outside, in a neighborhood called “Rolling Hills.” I was in for a rude awakening. I barely got through 2 miles before I had to quit. Why? Well, I quickly learned that (duh) a treadmill (unless you manual do this, or set the program) would stay a flat road and at a consistent speed until you finish. On the road, you are fighting the wind, the temperature, and the not so even road.

When you run outside you experience different slants, inclines, bumps, and terrains. Leaving the treadmill and heading for the pavement means remembering proper form (running tall), proper breathing (deep, from the diaphragm), and most importantly, preparing for the changing terrain. Since we are still in freezing temps and you feel the treadmill is your best bet, then by all means it is not hurting you by running on the treadmill until weather permits. But, I recommend using the “hill” option, or at least manually adjusting your incline and speed every so often.  Research shows that when you program the treadmill at a 1-2% incline, it will mimic outdoor running.

For example: 3 miles on the treadmill

For .5 mile                              0.0 incline

.5-1.0 mile                  1.0 incline

1.0-1.5 mile                2.0 incline

1.5-2.0 mile                1.5 incline

2.0-2.5 mile                2.0 incline

2.5-3.0 mile                1.0 incline

As you build up you can adjust the incline to fit your run, but this is a good guide to start with.  Also, it’s helpful when transitioning from the treadmill to the road to keep short runs outside, and longer runs on the treadmill. That way you can slowly build up and not get discouraged if the road is more challenging than you expected. Hopefully you won’t be on the treadmill much longer!

Come on warm weather! Happy running!

-For treadmill pace conversions check out:

http://www.hillrunner.com/training/tmillchart.php

-If you’re looking for places to run in Memphis check out:

http://www.memphisrunners.com/index.cfm?fuseaction=site.display&page_id=4036

 

I can deal with that!

I got my Shape magazine in the mail, skimmed through it (like I always do), and stumbled across two great articles on running. I’m going to summarize some of the suggestions for you because I wasn’t able to find links to the article on shape.com.

 

 

"Your lungs burn when you run" Shape magazine

 

Cold weather does not scare me out of running. However, that burning in my lungs and chest make me go “ugh… did the groundhog see his shadow?” According to Shape magazine, that burning sensation is perfectly normal. In fact, Daniel Carey, assistant professor for Human Performance at the University of St. Thomas says, “hoofing it in freezing temps has no negative effects on your lungs.” My suggestion is to bundle up and get moving. I always wear running gloves, a head wrap, thick socks, and several layers.

 

 

"stay-gorgeous guide for runners" Shape magazine

 

This article has a great list of common problems runners encounter.

Problem: Windburn

Solution: Apply sunscreen (SPF 30+) before you head out for a run. After your run, apply heavy cream to help heal the skin.

Problem: broken strands

Solution: Wear a hat that has a hole to pull your hair through and hold in place. This will also keep the sun off of your face.

Problem: Black toenails blood blisters

Solution: Make sure you have enough room in your running shoes, but not too much that your feet slide into the front of your shoe.

 

Some of my own problems and solutions….

Problem: blisters

Solution: I bought dri-fit (Nike) socks. They are thick enough to absorb some of the sweat, but are thin enough to wear in the heat.

Problem: cracked hands

Solution: This is really only a problem in the winter, but I try to apply hand cream and then put running gloves on. It helps lock in the moisture and avoid chapped hands. In the summer, I apply sunscreen to my hands to avoid a sunburn.

 

Share some of your problems and solutions! Happy running!

 

Training for a 5k

One of my best friends, Betsy, asked me today to help her set up a running plan. She wants to start running, but isn’t sure how to get started. I simply told her, “you just start and know it’s going to be hard, but you keep going.” fromcouchto5k.com posted this 10 week training plan:

The Couch to 5k Training Plan

 

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	5 min walk 2 min jog 5 min walk	Relax!	5 min walk 2 min jog 5 min walk	Relax!	5 min walk 3 min jog 5 min walk	Relax!	Relax!
2	5 min walk 3 min jog 5 min walk	Relax!	5 min walk 4 min jog 5 min walk	Relax!	5 min walk 5 min jog 5 min walk	Relax!	Relax!
3	5 min walk 6 min jog 5 min walk	Relax!	4 min jog 5 min walk 4 min jog 5 min walk	Relax!	5 min walk 7 min jog 5 min walk	Relax!	Relax!
4	5 min walk 7 min jog 5 min walk	Relax!	5 min walk 8 min jog 5 min walk	Relax!	5 min walk 9 min jog 5 min walk	Relax!	Relax!
5	5 min walk 9 min jog 5 min walk	Relax!	6 min jog 5 min walk 6 min jog 5 min walk	Relax!	5 min walk 10 min jog 5 min walk	Relax!	5 min walk 11 min jog 5 min walk
6	5 min walk 11 min jog 5 min walk	Relax!	13 min jog 5 min walk	Relax!	15 min jog 5 min walk	Relax!	Relax!
7	15 min jog 5 min walk	Relax!	8 min jog 5 min walk 8 min jog 5 min walk	Relax!	16 min jog 5 min walk	Relax!	17 min jog 5 min walk
8	17 min jog 5 min walk	Relax!	18 min jog 5 min walk	Relax!	20 min jog 5 min walk	Relax!	Relax!
9	20 min jog	Relax!	12 min jog 5 min walk 12 min jog	Relax!	24 min jog	Relax!	25 min jog
10	25 min jog	Relax!	27 min jog	Relax!	30 min jog	Relax!	Race Day!

 

Check out this website. It’s the most helpful I have found and I think the plan given is realistic. Start moving!

 

My 3 favorite things

I never leave for a run without my three favorite things: heart rate monitor, Nike+, and Saucony running shoes.

When I started working out and running a lot, I was told I needed a good heart rate monitor to keep track of calories burned and, of course, my heart rate. I googled a lot, went to several sporting good stores, asked people at the gym, and finally decided on a Polar F6 Heart Rate monitor. Now, I never work out without it. I bought mine on Amazon.com for $88, but the Polar HR monitors can be found on several other sporting good sites, as well as, at Dick’s sporting goods.

 

 

Polar F6 heart rate monitor wrist watch & chest strap

The watch comes in pink, blue, or black. The website below has a great summary of the monitors features.

http://www.simplyfitnessgear.com/heartmonitors/polar-f6-heart-rate-monitor.html

 

 

Nike+ is my best friend. Seriously. It is an easy and fun way to track your runs and log them on Nike.com. If you have an iPhone you can download the nike+ application and it should look like this:

 

screen shot from Iphone

 

If you do not have an Iphone you can still use Nike+ you will just have to buy the sensor (attached to your shoe) and use the iPod chip  to track your run. You can find the sensor and chip at Finish Line for $30.

 

Shoe sensor & Ipod chip

 

 

 

 

 

 

 

 

Shin splints, achy knees, and sore hips led me to my first pair of real “running” shoes. I recommend going to Fleet Feet, Breakaway Running, or another running shoe store to have them find the perfect shoe for you. I run in Saucony, but have tried Asics, and know my running buddies run in Mizuno and Nike. The point is, find a good RUNNING shoe that fits how you run. Fleet feet will video your run and find a shoe that fits for your “type” of run. I’d take a practice lap before I purchased a pair too!

 

Saucony

 

Running shoes should last 300-500 miles and then invest in a new pair to avoid injury.

happy running 🙂

 

What to know as a beginner…

Like I said in my about me, I am not the best or fastest runner. But, I am a smart runner! Being a smart runner means listening to your body. If I start getting calf pains it usually means I need more potassium, so I will grab a banana. It could also mean I’m dehydrated so I make sure to drink 80 ounces of water a day (10 cups). That is my rule of thumb. I also have some tips that helped me when I started running and I still practice these during each run.

1. Core should be tight and shoulders should be back. This is also known as “running tall.” Bad form= wasted energy.
2. Breathe slow, deep breaths.
3. Relax. Let go of the tension in your upper body (shoulders, neck, etc.).
4. Have fun. Create a playlist of your favorite songs! When you start to feel tired channel that energy into jamming out to your music 🙂

Shape.com posted this informative article about the benefits of running:

Benefits of Running: Running For Beginners & Pros.

Become a smart runner and Happy Running!

 

No excuses.. part II

“I can’t run it’s raining.”

“I can’t run it’s snowing.”

“I can’t run it’s too hot.”

It happens all the time. You wake up and say, “Today I will get out and run.” You go to work or school, you eat a great lunch, you get off work on time, and then you head home… only to drive into a four car pile-up. An hour later… you’re still in the same spot.

Lucky for you, you have already established a… PLAN B! Yes, everyone needs one. iRunner blog had a great post on  When It’s Time For Plan B. (check it out). His Plan B focuses on what to do in winter weather, which helps now, but adjust it to help you when it is hot or rainy out.

When I can’t run outside my Plan B is to take a group fitness class at the gym or (like iRunner’s #5) consider this your one day off… a treat for working so hard the other 6 days 🙂

 

No excuses

So, for all of you who think your life is too busy and you have no time to work out, think again. This article was in the Commercial Appeal January 24 and is a great example of fitting exercise into your day.

 

Working out at work: More companies offering exercise programs to encourage sharper, happier employe

www.commercialappeal.com

It happened for the first time one weekday last summer. A small group of employees at the accounting firm of Cannon Wright Blount put on appropriate clothing and headed for the Germantown Greenway for a run. It was about 3 p.m….

 

 

Stop making excuses and start getting fit. Try this “buddy system” and hold each other accountable. You’ll be glad you did! 

 

One step at a time

Heavy breathing, red face, a sweaty back, and a pounding chest… none of which are from a fun game of “who can hold their breath the longest” or from an “on the edge of your seat” scary movie, but rather from the rush of pushing your mind and body to finish a run. Regardless of whether you just ran 1 mile, a 5k, 13.1 or 26.2 miles, you have just accomplished something many people will never try.

I’ll start my blog by saying this… running is not easy and it is not hard. It is something you must take time to learn and something that will give back to you. And sometimes all you need is a little inspiration……..  enjoy the video and I hope you are as inspired as I was.