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RunnersWay

 

 July

Training

Vacation Games The pull to spend time with family or friends can overrule your intentions to run while on vacation. But with a little creativity, you can do both, Run early before others are up and scout breakfast spots. Or incorporate your workout into the day’s play –you run while the kids ride bikes, or jog ahead on a hike and then sprint back to the family

 Fuel

Snack Smart Bring along and ice chest and pack it with cool drinks such as homemade iced tea, bottle water and fruit or vegetable juice to keep you refreshed during long drives or long days at the beach. Include also cut-up carrots, radishes, jicama, snow peas, cucumber and other vegetables and stash them in re-sealable bags for healthy snacks.

Mind + Body

Practice Forgiveness and Discipline. Vacation often comes with blessed unscheduled time. Absolve yourself of past digressions – not foam rolling, stretching, practicing yoga – and commit to 10 to 15 minutes of bodywork while away. You’ll head home with vacation’s best souvenir : a refreshed mind-set.

‘WORKOUT

Trerible Two-Hundreds

Why? Short, swift repeats help you train your body to pick up the pace.

How? Warm up for five minutes then run 10 to 20 x 200 meters. Beginning runners should aim for as pace that feels hard. More experienced runners should do the first 200 meters slightly slower than mile pace and gradually pick up the pace so you finish the final repeat slightly faster than mile pace. Walk or jog comfortably for one minute between repeats.

Exercise

Side Plank

Why Strengthens the core.

How Lie on your side with your feet stacked. Keeping your elbow directly under your shoulder, lift your hips until your body is in a straight line. Hold for 30 seconds. Repeat on the other side.

 

June

Training

Divide and Conquer Already running 40 minutes, five days a week? Try adding a second run to increase endurance and burn more calories. Divide the distance of your usual run in half; Run half the distance in the morning and three-quarter in the evening (or vice-a-versa). For example, instead of four miles, run two in the a.m and three in the p.m. Do both runs easy.

Fuel

Power Proteins If you’ve stared down one too many chicken breasts, here’s good news: Lean red and dark meats (steak, pork, lamb and chicken’s dark meat) provide plenty of protein plus added nutrients like zinc and iron without adding excess fat. Spread your protein intake throughout the day, eating some at every meal, doing so is better for bone health, muscle mass and satiety.

Mind + Body

Talk Smart Simply rephrasing your self-talk- “I should exercise” becomes “I chose to run”- relieves you of energy-draining quilt and boost motivation.

WORKOUT

Run-Strengths

Why? Strength training helps protect your body from injury: mixing up your routine challenges both your body and mind.

How? Intersperse running and body-weight moves. Bring a stopwatch or timer and after a five-minute warm-up, do 30 to 60 seconds of squats, push-ups, lunges and planks. Run easy for five or 10 minutes. Continue to alternate strength work with running for a total of 40 to 60 minutes.

EXERCISE

Reverse Hip Raise

Why? Strengthens the strings.

How? Lie face-down on a stability ball with palms on the floor. Keeping your legs straight, lift them until your tights are in line with your torso. Pause, then lower to the floor. Do 10 reps, rest and repeat.

 

MAY

Training

Relax In those leg-burning moments mid-workout, don’t let your brain clench us the rest of your body. Breathe as regularly as possible and do an evaluation of your body: Are your fist loose? Your shoulders relax? Your arms swinging naturally? When the brain encourages the body to relax-but not slow-the discomfort eases just a bit

Fuel

 Snack of Raisins Along with apples, pears, nuts and parsley raisins are a great source of the mineral boron which plays a role in the brain function and may also help combat drowsiness. Other brain and energy boosters include berries and caffeine.

Mind + Body

Quiet Your Mind Runners who meditate regularly for 30 minutes may have lower blood lactate concentration (a waste product) after a workout than those who don’t mediate.

 WORKOUT

Gear Shifter

Why? A sense of pace is an important cognitive skill for runners. This workout hones it

How? Do an Inverted pyramid beginning with 1200 meters (three laps around a 400 meter tract) then dropping to 800, then 400 and then increasing to 800 and then 1200 meters. Run the 1200s at 10-k pace, the 800s at 5-k pace and the 400 close to all-out, taking a two minutes rest between each. Stay focused and aim to nail your goal pace within two seconds.

EXERCISE

Walking lunges

Why? Strengthens the stride-driving gluteus maximus

How? Step forward with your left leg. Bend both knees until the right nearly touches the floor. Thrust upward and step into the next lunge. Do 10 to 15 per leg. 

APRIL

Training

Manage Temptation Get in the habit of running before the meal at which you tend to eat the most. A study found that exercise quells activity in the brain regions associated with the desire to eat. If you gorge at dinner, head out for a few miles after work. If waffles are your vice, sneak in a pre-breakfast run.

Fuel

Prioritize Produce Fruit and vegetables provide your body with plant chemicals that keep your cells healthy and reduce inflammation. By filling half your plate with fruit and vegetables, you leave less room for higher-calorie options. Plus they are rich in fibre, which helps lower cholesterol, controls blood sugar and makes you feel fuller longer.

Mind + Body

Catch some Z’S Research has linked sleep loss to obesity and suggests that people who don’t get enough may weigh more. Those who sleep less eat more snack, especially high-carb ones. Without enough sleep your energy levels, immune system and mood drop, the only thing up (besides you) will be your appetite.

Calorie Torchers

Why? High-intensity intervals require more energy to complete than a regular steady-state workout, which helps you win the battle of the bulge.

How? After a five-minute warm-up run hard for one to three minutes aiming to finish the interval at 90 to 95 percent of your maximum heart rate. You can do the intervals on a track, on the treadmill, on the road and even up hills. Start with two intervals and add one per week until you reach six.

EXERCISE

Calf Drops

Why? Strengthen the calf muscles.

How? Stand on one foot on a step with your head off the edge. Push up into a calf raise. Then lower slowly down so your heel drops below the step. Return to start and repeat 10 times on each foot.

March

Training

Hit The Dirt A break from running on asphalt and concrete may help reduce injury risk and let you recover faster from workouts. The uneven terrain of trails and cart roads also makes you switch up your stride,  which ease repetitive stress on muscles.

Fuel

GOT MILK? A study found that 38% percent of Americans aren’t getting enough calcium, a nutrient essential for keeping bones strong. Milk is a rich source: Here are ways to get more of it: Include a glass of fat-free milk as part of your post-run snack, stir fat-free milk into soups or use powdered varieties for a calcium boost that won’t alter the dish’s flavour. Sneak in more non-dairy sources, too such as dark greens, tofu, fortified fruit juices and soy milk.

Mind + Bodyn

STRENGTH TRAINING Studies show that strong muscles, ligaments and tendons guard against impact, improves your form by keeping your joints aligned and stable and lead to a consistent gait. Do a full-body strength routine two to three times a week to get these benefits.

Exercise

CLAM SHELLS

WHY Strengthens the gluteus medius,

 HOW? Lie on your side with your knees bent, rest on your head on your hand or arm, contract your abs and slowly open and close the legs 20 times. Rest and repeat, then switch sides.

February

Training

Get Strong  For a challenge run with a friend and try this: She leads while you attempt to stay with her.

Fuel

Stave Off Illness   

Nothing can your sideline your training like the flu or a cold. Eat foods with immune boosting nutrients like vitamin E (almonds), vitamin D (canned salmon), beta glucan (fibre in steel cut oats), and vitamin B (collard greens) to stay healthy and on the road.

Mind + Body

Visualize success

. Create a mental map of a course that’s always beaten you. Picture every uphill, every downhill, every shady stretch, every turn. Then run it, step by step, mile by mile, in your mind. This is your dress rehearsal.

“The idea behind visualization is to program your mind to respond a certain way in certain situations,” By creating a mental picture of a difficult run, you’re also creating a space for it in your brain–an awareness of it before you do it. By having this picture in place, your mind will have better control over your emotions as you run. And you’ll have better control over your performance.”

Exercise

Box Jumps

Why Builds explosive leg strength

How stand in front of a stable platform about 12 to 18 inches high. Push hips back while swinging your arms forward, spring up, and land on the box with soft knees. Hop down.

 Repeat 8 to 10

January

Training

Fit It In If you’re a morning runner, set your gear out the night before. If you run after work, start from a location  that’s on the drive home so you’re not tempted to loaf. Or commit to meeting a running buddy so your won’t hit the snooze button or drive directly home.

Fuel

Start Smart Breakfast eaters keep off more weight than those who skip the meal. But many morning foods are high in carbs, which digest quickly and won’t keep hunger at bay for long. Make sure your morning meal includes protein, carbohydrates, and a healthy fat. For e.g. whole wheat toast with peanut butter and banana.

Mind + Body

Set Realistic Goals. A goal is no good if you don’t have the time to commit to it. Ask yourself what will fit into your life. You want to run a marathon: Can you dedicate 3 – 4 hours on weekends to your long run? You want to increase your mileage: Are you willing to get up earlier or add an extra running day?

Exercise

Single Leg Reach

Why improves hip and ankle stability

How stand on your right foot. Slowly move your hips back while leaning forward to touch your left hand to your right foot. Return to the starting position.

Do 15 reps on each leg

Here’s How To Celebrate A Year Of Good Running – And Keep At It

Training

Bucket List – You crossed your big race goal off your list, and now you want something different to light your fire. Next step? Sign up for a different sort of spring event i.e. an adventure race (muddy obstacle race), cross country, or an unusual distance i.e. 8k or 15k. The first time you run a new distance is an automatic, PR. The change of routine will help you keep motivated into the New Year

Fuel

 Something New – After a run refuel with soup, which packs a nutritional punch. A hearty soup like one with red lentils and black beans provides plenty of carbs, protein, and vitamins.

Mind and Body

Reward Yourself – Whether you run a marathon, half, 10k, or just trained yourself hard this fall, treat yourself. A new pair of running shoes, a new jacket, or even a reflexology treatment for your busted feet are great ways to let your accomplishments sink in. The new gear will also motivate you to want to get out the door and try it out. While you’re at it, pick a spring race. Having a goal is the best motivator there is.

Exercise

Rocket Jumps Stand with your feet shoulder width apart, arms at your side. Knees bent in a shallow squat your thighs should be roughly a 45 degree angle to the ground. Jump straight up, extending your hands above your head. Land in a shallow squat position.

New Rules of Fitness

Find Better Ways To Run, Eat, And Finish The Year Feeling Strong

Training

Work muscles – strength training helps preserve muscle, strengthen bones, and it is good for your running. Do a twice weekly routine that targets both the upper and lower body since runners often neglect their upper body. If you are strapped for time, focus on body weight exercises like pushups, dips, lunges, and split squats, which can be done anywhere.

Fuel

Soup Treat – believe it or not. If you are sick, try chicken soup. The ingredient combo in both homemade and canned varieties has a proven anti inflammatory effect.

Mind and Body

Sleep In – Adequate rest is not only crucial for your performance, but for your overall well being. After strenuous workouts, sleep plays a critical role in helping your body recover. And research shows that repeated lack of sleep (six hours or less a night) lowers your immunity protection by 50%. If you are having trouble getting to sleep or staying asleep in the days leading up to your race, back off your training – insomnia can be a symptom of overtraining

October  2013
Training
Empty stomach its okay to be midly hungry before easy runs. Exercise tmporarily reduces appetite, so your stomach will stop growling once you start running. Once you get home, especially after long training runs have healthy snacks, such as peanut butter, a bagel, or dried fruit, waiting for you to boost recovery.FuelKnow where to go – keep a list of restaurants and take out places where you can get a meal that’s not over-the-top on calories, salt, and fat. “Check the menu in advance.” says runner and chef Nate Appleman. which is a lot easier now that so many restaurants post their menus online. And don’t be afraid to ask for healthy modifications.”Mind + BodyPay attention be careful not to let an increase in your training for fall races tempt you into bad habits, i.e. taking the elevator or ordering cheesy fries because you “deserve” it (There goes my pancakes lather with maple syrup : ( ). These behaviours offset calories burned logging those extra miles and can lead to weight gain, which may sabotage all your hard work.

September  2013
Training
Manage temperatures – during the summer, its always best to do your most important runs –  like speed sessions and long runs early in the day when its still relatively cool. It’s fine, though, to do runs of a moderate distance and pace anytime; just remember to plan a route that passes by gas stations, stand pipes (if any still exists) or other places likely to have water so you can stop for a drink.

Fuel – Tasty H2O water can get boring, but runners need plenty of it during the hot summer. Make your own flavored, zero calorie water by filling a water infuser with basil, mint, lavender, citrus, strawberries, or cucumber. Drop into a pitcher of water. Chill for 30 minutes to allow the flavors to disperse.

Mind + Body Not running may stress you out more than guilt of leaving your family during vacation time, however briefly. Explain to your kids that your run is like recess a chance to get out and rev up your body and brain. Describe how it puts you in a good mood to do all the fun you’ve planned together for the day.