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Sunday, January 31, 2010
Friday, January 29, 2010
A weekly update about the endurance events for your state is pretty cool, but PURE FIT RADIO has even more to offer! The site is growing fast and will continue to add new features over the next few months. Currently you can search events or add your events to PURE FITS's events listing. Free! You can also listen to weekly podcasts with participants such as Bart Yasso (creator of Yasso 800s) and sports nutritionist Pip Taylor. The podcasts are also being broadcast on about 300 radio stations and that's just in 10 states.
Thursday, January 28, 2010
I guess it's not too bizarre of an assumption that running could be bad for your joints, after all your knees do absorb about 8 times your body weight with each stride when running. For me that's 1,104lbs, and I'm a little dude. That sounds like a lot of force/weight, and it is, but you know what, the body is an amazing machine. The human body was actually designed to run and Mother Nature crafted some pretty amazing shock-absorbing mechanisms to handle that force.
It's been fairly common thought that regular running during adolescence as well as involvement in other sports that impact the joints at an early age may lead to osteoarthritis in adulthood. One research study back in the 90s seemed to support this thought. Basically is showed that of the 5000 women involved in the study, the ones who were involved in heavy physical sports as teens or were involved in weight-bearing exercise in middle age had a higher risk of developing osteoarthritis of the hip. Well, that was one study.
Today's research is showing the opposite, especially in respects to running. A long-term study out of Standford shows that there's no connection between running and arthritis. Actually the study shoes that running and other "regular vigorous exercise" may even protect the joints in later life. The study followed a group comprised of 1,000 people (runners and non-runners). None of the participants had arthritis at the beginning of the study. Many of them had arthritis by the end of the study. Interesting finding was that the runners' joints were no more or less healthy than the non-runners in the group. This was true for even the really high-mileage runners in the group (averaging over 2,000 miles a year). Another great finding from the research was that the runners tended to be in better health and they had a 39% lower rate of mortality than the non-runners.
There's other research coming in with similar findings. Together all the research seems to be saying that osteoarthritis is mainly determined by genes and other things like obesity. Research shows that obese individuals are four times more likely to to get arthritis than leaner individuals.
Going back that what I said about Mother Nature.... James Fries (the leader of the Standford research) says, "Normally functioning joints can withstand and actually flourish under a lot of wear," In a recent Time article, he explains that healthy joints depend on movement because cartilage depends on the "pumping action generated by movement to get its regular dose of oxygen and nutrients. When you bear weight, [the joint] squishes out fluid, and when you release weight, it sucks in fluid." This is why daily exercise (including running) is good for keeping that cartilage healthy. Obese individuals may have an increased risk of arthritis because the added weight they're carrying is putting constant stress on their joints while at the same time, they're probably not very active so their joint cartilage isn't benefiting from that"squish factor."
The key is to avoid overuse injuries. Even though your joints like the exercise, you still need to incorporate rest into your running/exercise program. Your body needs time to regenerate and repair which in return builds up your body making it stronger. Another way to avoid overuse injuries such as stress fractures is to increase muscular strength. "Increasing muscular strength" is a phrase that often scares runners because they think it means adding bulk. However, you can increase muscular strength as well as muscular endurance without bulking up. If you focus on lighter weights and more reps, you're not going to end up with the "Arnold look."
Think about it. If you strengthen the muscles not only is this going to protect/support your bones, it's also going to help protect those joints. Your calve muscles are natural shock absorbers for your lower body. You don't need "boulder calves", but if you increase your calf strength, you'll increase their shock-absorbing capabilities at the same time. (Side Note: once during a marathon, my calves blew out. As a result, I ended up with a stress fracture in my heel. I now add calf-strengthening exercises to my weekly routine.) A simple way to to this is by doing body-weight calf-raises or standing calf-raises holding light dumbbells.
Your glutes and hamstrings are also great running muscles not only for power and speed, but for shock absorption as well. The ball-bridge-burnout and dead lifts (using moderate weights) are great ways to strengthen those muscles.
Hamstring Exercises with a Stability Ball -- powered by eHow.com
So the next time, someone says, "You know, running's bad for your joints." Be sure to reply, "Nope, actually it's exactly what the doctor ordered!"
Tuesday, January 26, 2010
Sunday, January 24, 2010
1. Invite that colleague at work, at church, in your civic club that 's asked you about your running, to join you for a run. Go easy and show him/her the ropes.
10. Run for a cause. Whether it's for organized groups like Team in Training and Joints in Motion or just your neighbor down the street that's hit some obstacle in their life, sometimes running for something other than the sake of running can bring a whole new element to your sport while at the same time helping others in need.
Saturday, January 23, 2010
Friday, January 22, 2010
“I’m thrilled to join the New Balance family and am eager to represent a brand that I find both inspiring and authentic,” said Barringer. “Given their quality products, support of charitable programs, and commitment to domestic manufacturing, I feel that New Balance and I are a great fit. I’m particularly excited to work with the Girls on the Run® organization, encouraging young girls to respect themselves and develop a healthy lifestyle through running.”
“Jenny’s accomplishments as an athlete make her a great brand ambassador for New Balance,” says Tom Carleo, GM of running at New Balance. “But it is her sincere passion and energy to give back to the community through organizations like Girls on the Run® that inspires the entire company and make her such a natural member of the New Balance family.”
Barringer competed for the U.S. in the in the 2008 Beijing Olmypic Games. She has proven her incredible versatility and that she isn’t just a steeplechaser, essentially rewriting the collegiate record book, setting records in almost every event in which she competes. Jenny owns the collegiate record in the indoor mile (4:25.91), indoor 3000m (8:42.03), and the 5000m (15:01.70) as well as the outdoor 1500m (3:59.90), steeplechase (9:12.50), and 5000m (15:05.25). She has the rare ability to compete on an international level at a number of different events.
For the past four years Barringer has been coached by Mark Wetmore who is currently in his 12th coaching season at the University of Colorado. Barringer will continue to train with Wetmore and live in Boulder, CO with her fiancé, Jason Simpson.
Track and Field Videos on Flotrack
New Balance, headquartered in Boston, MA has the following mission: Demonstrating responsible leadership, we build global brands that athletes are proud to wear, associates are proud to create and communities are proud to host. New Balance employs more than 4,000 people around the globe, and in 2008 reported worldwide sales of $1.64 billion. For more information please visit www.newbalance.com.
Re-posted with permission from Emily Titelman—Dan Klores Communications
Thursday, January 21, 2010
Organizers know that filling your iPod with good running music is what a lot of runners like to do and they’d love if you could nominate your favourites, too. Ideally they'd like to generate some debate and get nominations from a wide cross section of the running community as possible.
Audiofuel has also included a free fuel sampler - http://www.sendspace.com/file/ezy5qh that you can check out!
Wednesday, January 20, 2010
Monday, January 18, 2010
Basic First Aid Kit for 4 People
- 2 absorbent compress dressings (5 x 9 inches)
- 25 adhesive bandages (assorted sizes)
- 1 adhesive cloth tape (10 yards x 1 inch)
- 5 antibiotic ointment packets (approximately 1 gram)
- 5 antiseptic wipe packets
- 2 packets of aspirin (81 mg each)
- 1 blanket (space blanket)
- 1 breathing barrier (with one-way valve)
- 1 instant cold compress
- 2 pair of nonlatex gloves (size: large)
- 2 hydrocortisone ointment packets (approximately 1 gram each)
- 1 roller bandage (3 inches wide)
- 1 roller bandage (4 inches wide)
- 5 sterile gauze pads (3 x 3 inches)
- 5 sterile gauze pads (4 x 4 inches)
- Oral thermometer (non-mercury/nonglass)
- 2 triangular bandages
- First aid instruction booklet
Sunday, January 17, 2010
Saturday, January 16, 2010
So what's a distance runner to do? Easy! Cover up! Actually the study recommends doing your runs during times of low-sun exposure, wearing adequate clothing, and regularly using water-resistant sunscreen.
Friday, January 15, 2010
Distance running is great, but if you're not careful you can risk losing some of your lean muscle mass. This is called muscle catabolism. It happens when you deplete your carb stores. If you haven't trained your body to kick-in using fat as a fuel source, it will move on to the next best thing—your muscle tissue. Low-volume sprint training (intervals) when added to your regular weekly running routine can actually cause the opposite effect—building muscle (anabolism). That's because interval training helps the body produce human growth hormone naturally which helps in the muscle-tissue-building process. Adding some light resistance training can also help override that catabolic effect.
Some of you might be saying, "Well, I'd rather run longer and easier than shorter and harder if they both burn the same amount of calories. But keep in mind that after that 60-minute long-run, those calories cease to burn. After the 30-minute interval session, however, you continue to burn calories for about 24hrs! So, that weekly interval workout can do wonders to boost your metabolism.
Don't have a track nearby? No problem. Intervals don't have to be limited to the track. The simplest form of an interval can be a fartlek. A fartlek is just a burst of speed thrown into a regular run. Fartleks can be for a period of time or for a certain distance. For example, you could decide to run fast for 1 minute or you could decide to run fast to the next intersection several times during a given run. Throw 4 or 5 fartleks into a regular 5-miler and you've got a good interval workout. Hill workouts are another great way to add some intensity to your workouts. You can also do intervals on a treadmill, elliptical machine, row machine, or stationary bike!
So, add some variety to your weekly workouts, up your caloric burn, and preserve your lean muscle mass by adding some speed work into the mix.
Wednesday, January 13, 2010
So, if you're a moderate runner and you can't seem to break your current 5K time, try uping the ante in that first mile by increasing your start pace by 3% or 6% and see if it improves your results.
Tuesday, January 12, 2010
I checked out the TrekDesk website to get a better idea about the thinking behind this unique desk and discovered it was invented by Steve Bordley who was the victim of a disabling accident. Upon returning to work and his traditional desk, he suffered severe back pain and gained a lot of weight. He decided to create an alternative to help alleviate both. Tah Dah! The TrekDesk.
The benefits of standing desks have been known for years. One main benefit of standing at a desk is that your hip flexors don't get tight. Ever been sitting at your desk for many hours and when you finally need to get up, you can hardly stand up straight? Tight hip flexors are the culprit. Years of tight hip flexors can lead to a forward curve to your posture. Not good. Also, because you're seated all day, you're burning very few calories, so weight gain can be a problem related to sedentary jobs.
Well, the TrekDesk helps to alleviate both. According to the TrekDeck website, 84% of all medical claims in the US are directly related to lack of exercise, poor nutrition and lifestyle. They go on further to say that using the TrekDesk treadmill desk (along with adherence to dietary guidelines) could have the following results:
- 33%-70% risk reduction in rate of major cancers
- 90% reduction in number of initial heart attacks
- 50% reduction in risk of developing Type 2 Diabetes
- 70% reduction in risk of stroke
Why such radical risk reduction? A few of the reasons sited include, increasing the metabolic rate therefore burning more calories (helping with weight reduction), stimulating the lymphatic system helping to ward off disease, increasing blood flow and improving circulation, improving lung capacity and strength, improving blood lipid profiles, etc. The increased blood flow also helps stimulate brain function, improving memory as much as 15% in 6 months!
These are not new findings. We've known for years that walking and regular exercise provides all the aforementioned benefits. The problem is that people, no matter how often told, either don't have the time to get in the needed exercise or they're not motivated to get in the needed exercise. Enter the TrekDeck. It helps remove the excuses. It provides you with ample time to get in the exercise you need because you don't have to make extra time to fit it in. It's the ultimate in multitasking. Of course, not every work situation will lend itself to using the TrekDeck, but it yours does, it might be worth checking out. If you work from the home, it may be the perfect solution to getting in that needed exercise.
So, while I've not personally tested the TrekDeck and can't attest to it's construction or effectiveness, it may be worth further investigation. If TrekDesk is listening....I'll be more than happy to give it a thorough testing for an official RunnerDude's Blog review! I was surprised that the price of the TrekDesk is under $500. For a walking treadmill and a desk, that's not too bad.
Monday, January 11, 2010
Friday, January 8, 2010
RunningCompanyShoes.com is a company of runners who know the importance of a great running shoe. Knowing the frustration of finding your shoe at a great price, they set out to create a customer friendly, efficient, and low priced online running shoe outlet.RunningCompanyShoes.com is quite a unique company. The purpose of their website is to provide you the shoes you want at the least expensive prices possible in a very simple manner. There are no special passwords or account names to remember, no frequent shopper cards, no telephone sales. They carry the major brands—Asics, Brooks, Mizuno, Saucony, New Balance, and Under Armour. They want to make sure they have all their shoes in stock, so they don't carry many models and you don't have a choice in the model color of your shoe. They just ship what they have in stock. But, with those limitations, comes some great deals!!
I just ordered two pairs of my favorite Saucony running shoe and I saved a ton! It was kind of fun waiting to see what color I got!
How to Enter:
To enter, simply email RunnerDude at firstname.lastname@example.org by 11:59PM (EST) Sunday, January 31st. Be sure to put "Running Shoe" in the email's subject line and put your name in the body of the email. That's it! Each email will be assigned a different number based on the order that the emails are received. The winning numbers will be selected by The True Random Number Generator at Random.org . The winners will be announced on Monday, February 1st. Just in time for Valentine's Day! "Whatcha" waiting for? Email RunnerDude today!
While you're waiting to see if you've won, be sure to checkout RunningCompanyShoes.com!
So, I'm happy to announce that in an upcoming post I'll be reviewing the Hudson Fitness HR-2500 Pulse Monitor. Heart-rate monitors are great tools for training. I've used other brands of monitors but none by Hudson. So, I'm eager to give it a good testing and let you know my results. If you've ever used a Hudson, I'd be interested in hearing your experiences. Happy Running!—RunnerDude
Thursday, January 7, 2010
The Champion Innovation Lab brings to life its "How You Play" mantra through the experiences of real, everyday athletes. This year, the 2010 Innovation Lab works with runners, race-walkers, and wheelchair athletes from all skill levels to test Champion Athleticwear. Part of the group consists of the "Perfect 17/" The Perfect 17 are a unique group of runners that havee participated in the Disney Marathon Weekend since its inception 17 years ago.
Champion believes that in order to develop a great line of performance apparel, they need to get real feedback from everyday athletes who participate in the Innovation Lab. Claire Powell, Director Champion Brand Marketing said, “We are excited to bring the program back to the Disney Marathon Weekend for a third year to see how the athletes have responded to our products.”
Participants were given a variety of Champion performance apparel and, starting in September 2009, asked to catalogue their experiences in a Training Log and share real-time insights with the Champion New York Design Team and Champion Athleticwear Consumer Research. The runners received apparel from the brand’s Double Dry® line featuring wicking technology, compression tanks and briefs and athleticwear from the Seamless product line. Questions in the log covered topics such as pace, weather, route (e.g., trail, street, treadmill), comfort, fit and washing machine care. Runners were also outfitted in Champion apparel for the Walt Disney World Marathon Weekend events and will be announced as Champion Innovation Lab participants when crossing the finish line this weekend!
“Perfect 17” runner and Champion Innovation Lab participant Seth Elsheimer said, “It's refreshing to see a brand that has stayed focused on regular, everyday athletes who are competitive as well as those who just want to have a good time and be active.”
Be sure to see the Champion Innovation Lab athletes take on the Walt Disney World Half Marathon this Saturday (January 9th) and the full marathon on Sunday (January 10th) which will take runners through all four Walt Disney World® Theme Parks starting at Epcot®, continuing on to the Magic Kingdom® Park, Disney’s Animal Kingdom® Theme Park and Disney’s Hollywood Studios™ and then back to Epcot® for an exhilarating finish.
Tuesday, January 5, 2010
The S.A.I.D principle (Specific Adaptation to Imposed Demand) refers to the idea that your body adapts to the specific type of stress put upon it. So, when an endurance runner pushes to finish that 20-miler in a specific time frame, his/her body is adapting to that specific type of stress being put upon it.
The problem is many athletes (aerobic or anaerobic) don't give their bodies time to adapt before imposing more stress on their bodies. So they never make it to the gain threshold. They're constantly stuck in the recovery period or worse, they become injured. This is called overtraining.
Overtraining can also be due to repetitive exercise. If you don't vary your workouts and you're constantly subjecting your body to the same stress over and over, those muscles can become overtrained. A good rule of thumb is to wait at least 48 hours before working the same muscle groups again. So for example, if your do a chest/triceps workout one day, you should wait at least 2 days before working those muscles again. Professional bodybuilders will often workout a muscle group so hard in one workout, that they'll wait an entire week before working that muscle group again.
In running you should think more in terms of hard/easy. Hard workouts can include speed workouts such as intervals, repeats, tempo runs, hill-work, or long runs. Easy workouts can include short or mid-distance runs that are run at an easy to moderate intensity (60-75% of your VO2Max). So, if you do a hard run one day you should wait at least two days before running your next hard run.
Some common signs of over training include:
- persistent achiness, stiffness, or pain in the muscles and/or joints (beyond the typical delayed onset muscle soreness felt after a workout)
- waking up with an elevated pulse (good idea to take your waking resting pulse frequently to give you a base from which to compare)
- lack of energy
- fatigued and/or achy muscles
- frequent headaches
- feeling lethargic or sluggish
- drop in athletic performance
- not able to complete your normal workout
- depressed, moody, unmotivated
- lack of sleep and/or appetite
- weight loss
- lowered immune system
An elevated pulse is a good indicator of possible overtraining or even sickness such as a respiratory infection. If your waking resting pulse is elevated more than a few beats, you could have an infection or be suffering from overtraining. In either case, taking a day off may be the best thing. Rest is the best thing for overcoming overtraining. If rest doesn't do the trick, schedule an appointment with your doctor.
Saturday, January 2, 2010
jump squats with a medicine ball
My husband proposed to me in December of 2006. Immediately after he proposed, like any normal girl, I began scrambling to plan my wedding. The scariest part of all the stress of planning a wedding was finding the dress. During my first few years of college, I had gained weight and felt down in the dumps about myself. I wasn't happy with my weight, how my clothes fit, and the idea of putting on a wedding dress wasn't appealing. Your wedding day is supposed to be the one day in your life where you feel beautiful. So I made a plan. I knew of one girl that I admired because of how fit she was and I asked one of her friends what she did to stay so fit. She said "she runs... a lot." So I made that my goal.. to run a lot.
I started of running with my best friend. It was winter time when we began and we would bundle up in 30 degree weather and run from our house to the town square. Our longest run was never more than three miles, but I felt like I was really doing something good for myself. In addition to running I began reading about foods that would help me to run better.In general, I was learning how to be a healthier person which in turn made me feel good about myself.
I have not stopped running since. From January 07 until now I run every week. I find that the best way to stay motivated is to set a goal, like a racing distance, and stick with it. I ran my first half- marathon in October 09. I trained by myself the whole time running on country roads where I live. I can't express the feeling of finishing 13.1 miles. It was one of the first times in my life where I voluntarily set my mind to a task bigger than I could imagine and followed through. I love the feeling of accomplishment that running brings. I love upping my mileage and wondering if I can "really run that far" and seeing myself actually do it.
Running really is a confidence booster. I would recommend it to anyone. My next goal is a marathon. I really can't wait to see if I can do it, but I am sure I will surprise myself.