Runner of the Week: Peggy Hewitt

This week's Runner of the Week just graduated from a recent RunnerDude's Fitness Beginning Running Group.


Peggy, like many mom's, found herself filling most of her time with family and work commitments, leaving very little time for herself. But, after seeing her daughter getting into running and loving it, she decided to check it out for herself and ended up getting hooked.


Throughout the beginning running program, Peggy often shared her appreciation for the group and the knowledge she was learning, but what Peggy didn't know was that her desire to become a runner along with the other eight ladies in her group (ages 33 to 61) was one of the most motivating and inspirational things I've been involved with.


Each lady in the group had the same concerns, "will I be the oldest," "...the slowest", "...the least fit." They were nervous and worried they wouldn't be able to complete the program. The group, however, quickly bonded and supported each other through the weekly group runs and the weekly independent runs. It wasn't long before the comments turned from "Will I be the slowest?" to "How far have we gone?" "What's my pace?" "How far is a 5K?" I loved every minute of it.


Read on to learn more about Peggy and her experience with running.


Having been tall and skinny while growing up, people always asked me if I played basketball or was athletic. The truth is, no one in my family was athletic! Especially me! We were all encouraged to learn piano or violin, or some other form of the arts. Even though I was the only one out of my large family most likely to play in neighborhood 'pickup' games, I could never talk my siblings into joining in the fun. So, I was thrilled when my three children all showed athletic abilities (along with artistic talents!). However, instead of joining along side them, again I was the spectator - or the band Mom, Scout Mom, taxi Mom, church youth group Mom, ect… Being a single parent since my oldest was 5 years of age left little time for personal exercise. (Or, so, was my excuse!)


Over the past few years, though, all three kids, now in their early 20's, have all continued with running on a more serious level. Amy joined a running group about a year ago, and then decided to train for a half marathon. She found Thad McLaurin, from RunnerDude's Fitness, and signed up with him. She would come home and tell me how far she had run and how much progress she was making. I could see such a change in her, that I became curious about this thing called running. So, I threw on a pair of tennis shoes and started running around the neighborhood.


Amy, Andy, and David were so proud of me; they decided we should do a Family 5K. There was one coming up a few weeks later and they were SURE it would be the perfect race for the four of us. When the 5K start time rang out, all the runners took off at the fastest pace I had ever seen! Amy ran at my side the whole race encouraging me to keep going even though I'm sure I was barely moving at times! Was I the last one to finish? I may have been; but I FINISHED! And I loved it! Every aching muscle and breathless moment! I knew then, I wanted to learn the right way to run!

I was in luck; Thad was starting another beginner's running group in just a few weeks. About eight to ten of us beginners met twice a week to learn the proper techniques of running from Thad. He is surely the most patient trainer ever! We were always asking "Why do my knees…", "When will my breathing…", What should I eat…" "When should I eat…"? Our questions were endless! Thad answered each question, and if he wasn’t sure, he would find the answer and email it to us. Thad never pushed us or made us feel like we were not doing our best. He ran alongside us each day telling us how well we were doing.


Although Thad never pushed us to make a certain 'time' or distance, we were all curious as to how far we were running. Thad measured our route and discovered we were running about 3 miles! The last week of our program had us up to running 30 minutes. What perfect timing for the Resolution Run 5K! I decided to go for it!

David and I met a few new running friends at the start line that New Year's Day. But, I was so thrilled when Thad came and ran alongside me the whole race! It was like having my own personal trainer there cheering me on! His watch measured distance and time so at the end of each mile he could tell me how I was doing! Even though I was running faster than I usually go on my weekly runs, once I saw the finish line I had that second wind come over me. I sprinted that last tenth of a mile and managed to come in 7th for my age group! David came in second for his age group! What a great feeling!


I know I could not have done this without Thad! I am so thankful for his encouragement and dedication to helping us meet our goals and live a healthier lifestyle. He truly has a special gift. Five of us in this last beginners group are nurses and we often commented on how it makes us feel good to be role models for others by routinely exercising. If not for Thad and his gift for encouraging and teaching, I know I would not be so excited about running. I know this is something I will continue doing!--Peggy

Fuel Your Engine With Quality Foods and Keep Fatigue at Bay

Yesterday, I posted somewhat of a check list to help you determine the possible source(s) of your running or training fatigue—overtraining, improper hydration, lack of sleep, low iron levels, lack of post-run refueling. Good nutrition for everyday running as well as during your training can also play an important part in keeping fatigue at bay.

USDA National guidelines specify that your daily caloric intake should consist of 45-65% carbs, 20-35% fat and 10-35% protein. The trick is making sure that those percentages consist of the right types of carbs, fats, and protein.

The fad diets of the late 90's and early 2000's had us all believing that carbs were our worst enemy. Fact is your body runs on carbs. Without carbs your brain couldn't function properly. As with most things, however, there's a good side and bad side to carbs. Unfortunately most Americans consume far too many of the bad or simple carbs (refined and processed grains and sugar). Cakes, doughnuts, pastries, white bread, candy, yada, yada, yada. More than likely if it's packaged and the first ingredient is sugar, it's not going to be good for you. There are several reasons these foods are bad. First simple carbs usually have a high GI (glycemic index) and can spike your blood sugar levels. You'll have that burst of energy and then soon after crash. Not only will it leave you feeling tired and fatigued, you'll soon feel hungry again and you'll be grabbing for something else to eat. Also, unless you're going to be active soon after eating those simple carbs, those calories will more than likely not be burned and will turn into fat. Foods consisting of simple carbs also often pack a double-whammy of being loaded with saturated fat or even trans fats both of which can lead to high cholesterol. Increased fat and a sedentary lifestyle can lead to obesity and for some to Type 2 diabetes. See a vicious cycle here?

The good or complex carbs that are found in whole grain foods take longer for your body to process. Because it takes longer, it leaves you more satisfied and it also allows your body to make use of those calories as energy. Foods high in complex carbs tend not to be loaded with extra sugar and/or fat. Being active is also important even if you're eating complex carbs. If you're sedentary, even those good carbs can turn to fat. But if you're active, those carbs will be the fuel to sustain that active lifestyle.

Simple carbs aren't all bad. If you need a little pick-me-up, the sugar fructose, found in fruits, vegetables, and honey can provide an immediate source of energy. This type of simple carb is much better for you than that candy bar, because the fruits and veggies also are nutrient dense. So along with that fructose, you're also getting a lot of vitamins and minerals as well as fiber. Speaking of fiber, eating a diet rich in fiber will help decrease your chance of colon cancer as well as help keep you "regular." A "clean" system will also help keep you from feeling sluggish. Who wants to run with an extra "load" anyway?

A diet high in fatty foods can also make you feel sluggish. That's why it's not recommended to eat much fat before a run...it can literally slow you down. Just like with carbs, there are "good guys" and "bad guys" for fats. Good fats are comprised of the liquid or soft monounsaturated and polyunsaturated fats and Omega 3 fatty acids. These types of fats play an important role in your overall good health. Monounsaturated fats include olive oil, canola oil, peanut oil, avocados, nuts, seeds. Polyunsaturated fats include vegetable oils (i.e., safflower, corn, sunflower, soy and cottonseed oils), nuts, and a variety of seeds. Omega 3 fatty acids are found in foods such as salmon, mackerel, herring, flaxseeds, flax oil, and walnuts.

Saturated fats and trans fats are the bad guys. Both of these types of fats increase the amount of cholesterol in your blood and a high level of cholesterol in your blood is associated with increased risk of coronary heart disease. Saturated fats are found in animal products (i.e., meat, poultry, seafood, eggs, dairy products, lard, butter), and coconut, palm and other tropical oils. Trans fats need to be avoided altogether. Now your body actually does need some saturated fat. Choosing leaner cuts of meat, turkey, and chicken will help keep the amount of saturated fat to a minimum. As a rule of thumb, try to limit your daily intake of saturated fats to about 7% of your total daily calories.

Trans fats include partially hydrogenated vegetable oils, commercial baked goods (i.e., crackers, cakes, cookies), fried foods (i.e., doughnuts, French fries), shortening, many types of margarine. Your daily intake of trans fats should be less than 1% (preferably 0%!). The remaining fat in your diet should come from sources of monounsaturated and polyunsaturated fats.

Protein is important because it provides the amino acids needed for building and maintaining your body tissue. There are 20 amino acids. Eleven of these amino acids (dispensable) can be made by the body. Nine of them however (indispensable amino acids), come from a variety of food sources. Foods that are high quality or complete protein sources have all nine of the indispensable amino acids. Animal food sources are complete proteins. Soy and quinoa (pronounced keen-wa)are the only plant food sources containing complete proteins. Other plant food sources are considered incomplete proteins because they are missing one or more of the indispensable amino acids. Combining plant food sources can create a complete protein such as combining beans and rice or peanut butter and bread.

Food really is the fuel on which our bodies run. If you're putting in premium food, then your engine will purr like a kitten. Put in the low-grade stuff and you're engine might just stall. Making sure you fuel your body throughout the day is key as well. Many people skip breakfast or eat very little for breakfast and then wonder why they poop out before lunch. Breakfast truly is the most important meal of the day. It's your first fueling.

Eating 5 or 6 mini-meals is a great way to provide the energy you need throughout the day. Think about it. You skip breakfast and so you're starving by lunch. If you skimp on lunch, then you're more than likely going to stop by the convenient store on the way home and load up on simple carbs (which won't satisfy you). So by dinner time you're so ravenous that you lose all control and before you know it you've eaten dinner plus that half gallon of Rocky Road!

If you eat each meal (breakfast, lunch, and dinner) and have a midmorning, midafternoon, and post dinner snack, you'll keep that engine (your metabolism) firing all day long which actually will have you burning more calories. Lowfat traditional or Greek yogurt, peanut butter on whole wheat bread, a handful of almonds, fruit, raw veggies, granola bars...all of these make great snacks. Now, keep in mind that eating more frequently doesn't mean eating more calories. You're still eating the same amount of calories, just spread out over smaller meals throughout the entire day.

To Stretch or Not To Stretch...That is the Question.

Go to any local 5K and you'll see hoards of novice runners touching their toes and pulling their feet up to their backsides and all sorts of contorted positions. Kind of looks like an audition for Cirque du Soleil, except everyone's in running shorts instead of leotards.

If you try to single out the more experienced runners, they're probably not huddled around talking in groups. You'll more than likely have to move to the perimeter of the race location to find them. Have you ever pulled up to a local race and see a lean runner-type with a race bib on running on the street about a half mile from the start and think you've missed the race?! That's probably an experienced runner warming up for the race.

Experienced runners have learned that the best way to "stretch" or warm up prior to a run is by moving. This is often called dynamic stretching. It's not stretching in the traditional sense. It actually refers to stretching your muscles by using movements similar to running. Simply walking or jogging can accomplish this. Other movements might be high knee lifts, butt kicks, skipping, side shuffles, etc.

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Beginning a regular run by just taking off at a slow easy pace is actually "stretching" or warming up your body and getting it ready for your harder pace later in the run. For a race (like a 5K) when you may be blasting off at a good clip at the sound of the gun may require you to do more of the high knee lifts, butt kicks, skipping, side shuffles, etc. before your race to ensure you're good and warmed up for your sprint.

If you dig through the research, there really isn't any proof that stretching is beneficial prior to running, but then again, there is no research that says it's not beneficial either.

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There are a couple of "rules of thumb." For example it's best not to do traditional stretch-n-hold stretches on cold muscles. Now I have a 12-year old beagle and the first thing he does when he wakes up is do a big ole stretch and I've never heard him complain of pulled muscles, but most experts will tell you that it's best to stretch a warm muscle because you're less likely to cause injury. Think of a piece of taffy that's been in the fridge. If you try to stretch it while it's cold, it's probably going to break. If you let it warm up to room temp, then you'll be able to stretch it without it breaking. Same principle with your muscles.

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Actually what happens when you warm up through active movement is that the viscosity of your body fluids is reduced and that increases the "stretchiness" of your muscles and connective tissue.

So, before a run "stretch" or warm up by moving—walking, jogging, skipping, butt kicks, etc. Save the traditional stretch-and-hold stretches for after your run.

There are times, however, when it's best not to stretch at all. For example, if you've have a sprain or muscle strain with bruising, stretching is not going to help. It may make things worse. Also, any time you feel pain when stretching, you should stop. Don't push through the pain.

Doing static stretches immediately after a really long run, isn't a great idea either. After a long run of 15 miles or more, let your heart rate get back down to normal by walking about 5-8 minutes afterward. Be sure to rehydrate during the walk. It's best to rehydrate after a long run with a sports drink containing simple carbs. This will be the quickest way to replace those carbs needed to repair those muscles you've just worked out on the run. After your walk when you heart rate is back to normal, you can begin doing some easy, gentle stretches. Be sure not to bounce through the stretches.

So remember to "warm-up" prior to your run and save the stretches for after the run.

Homemade Granola: The Perfert Pre- and Post-Workout Snack!

Leigh-Ann Webster of HealthWise Women sent me this great pre-workout breakfast or after workout snack that she made and ate frequently during her training for the San Diego Rock-n-Roll Marathon. It looked great, so I made a batch and now I'm hooked! It's perfect for providing you with the fuel you'll need during your workout as well as help restock those used-up carbs after your workout. Give it a try! I guarantee you'll say "YUM!"

Homemade Granola topped with Fresh Berries and Milk or Soy
Ingredients:

4 Cups Multi Grain Oatmeal (Bob’s Red Mill or Country Choice Organic Oats)
1 Cup Slivered Almonds (Trader Joes)
2 Cups Raw Pecans (Trader Joes)
1 Tablespoon Vanilla
1 Tablespoon Cinnamon
1 Teaspoon Nutmeg
1/3 Cup Canola Oil
1/4 Cup Organic Brown Sugar (Trader Joes)
2 Tablespoons Organic Honey (Trader Joes)
1/4 Cup Omega 3 Cranberry Pieces (Trader Joes)
1/2 Cup Organic Raisins (Trader Joes)

Directions:
Mix oatmeal and nuts together. Mix canola oil, brown sugar, honey, nutmeg, vanilla and cinnamon in a microwave safe dish. Warm for 30 seconds and pour over the oatmeal mixture. Spread on a cookie sheet and bake at 325 degrees for 15 minutes. Remove from oven and toss in cranberry pieces and raisins. Bake for an additional 5 minutes and remove promptly. Eat plain or top with fresh berries and milk/soy milk. Granola will keep in an airtight container for 2 weeks.

Each 1/2 cup serving is 230 calories and 6 grams of fiber. Or, each 1/3 cup serving is 153 calorie sand 4 grams of fiber.

RunnerDude's ABCs of Running and Fitness

Print out RunnerDude's ABC's of Running and Fitness below and post it on your fridge. Whether you're just about to start a running or fitness program or you're already an avid runner or fitness buff, sometimes a little reminder of why all this exercise is beneficial is helpful. So, when in doubt, look over this list. Highlight or star the letters that mean the most to you!

RunnerDude's ABC's of Running and Fitness

Aerobic Training—Aerobic activity is one of the best ways to help fight off cardiovascular disease as well as a host of other health problems. Recent research has even shown that aerobic activity is even better at holding off dementia in older individuals than mental exercises.

Balance—Create a balance in your life of family, work, fitness. Easier said than done, but it's all too easy to put off fitness goals because of other areas of your life. View fitness as a part of each day. Involve your family in your fitness activities. If you can't get in that hour-long run, maybe you can get in a 20-minute walk or do 25 pushups while watching your favorite television program. Being flexible about how you squeeze-in your daily exercise can help keep you fit and motivated.

Caloric Intake—Make sure you're eating enough calories! The average male needs about 1500 calories and women 1200 calories just to sustain their normal body systems! That doesn't included calories needed for extra activity, not to mention intense training.

Diet—Eat a well balanced diet consisting of Carbohydrates, Protein, and Fats. 45-65% of your calories should come from carbs (complex carbs are best), 10-35% of your calories should come from protein, and 20-35% of your calories should come from fats (mainly poly- and mono-unsaturated). If you're in training for a marathon you may be at the upper end of the carb calories, you may even exceed the 65% during the carb-loading phase a few days prior to the race.

Eccentric Phase—Most resistance training involves a concentric phase (shortening of the muscle) and an eccentric phase (lengthening of the muscle). For example in a chin-up, the concentric phase is pulling yourself up to the bar and the eccentric phase is lowering yourself back down. Often more focus is put on the concentric phase and then we quickly zip through the eccentric phase. If you count to four slowly as you go through the eccentric phase it's like getting an extra workout.

Functional Training—Don't limit your gym workouts to machines that only work one joint or muscle group. Incorporate more functional exercises that support your sport of choice. If you're a runner, exercises like squats and lunges (with or without weights) are much more functional than the leg extension machine.

Group Runs—Finding a group to run with can be very beneficial. Long runs are much more enjoyable with a group. Early morning running or evening running is much safer in a group. The motivational and support aspects of running with a group can be very beneficial during hard intense training.

Hydration—On race day, be sure to drink 16 oz. of water 2 hrs before the start. This gives it time to go through your system and be voided. During the race drink 6-12 oz every 15-20 minutes. Water is fine if the race is no more than 60 minutes. If the race is over an hour, sports drink should be used to help replenish the body's glycogen stores and electrolytes.

Intervals—Intervals are one of the best ways to burn calories as well as increase your speed and build endurance for short-, mid-, and long-distance runners. Intervals are not the only form of speedwork, however. Hillwork and fartleks are also great ways to burn calories, increase speed, and build endurance.

Jump Rope—Hate the treadmill? Try jumping rope. Jumping rope provides one of the best cardio workouts while at the same time giving the entire body (lower, core, and upper) a good workout. [Click here] for more information on jumping rope.

Keep at it—Have a bad run? Not meeting your goals? Don't give up. Take a day or two to re-evaluate your goals and the strategies you're using to reach them. Are you overtrained? Are you undertrained and expecting too much too soon? Consult with a fellow runner or fitness professional to get some guidance on next steps. Don't quit.

Log—Logging your miles/workouts/nutrition is a great way to keep track of all that you've accomplished. It will also help you track down the source of a training injury. You can keep a written log or check out many of the online training logs such as Athlinks, DailyMile, and RunningAhead.

Muscle—Don't be afraid to add a little muscle. Women, especially, tend shy away from adding some muscle because they don't want added bulk. Runners (men or women) tend to do the same thing. But one of the best ways to lose weight is to add muscle, because it increases the metabolism thus burning more calories. Runners, remember that a stronger upper body can help decrease the chance of fatigue later in a distance run. Once your form starts to go, then everything else starts to fall apart in a distance run. Runners can focus on endurance resistance training by using lighter weights and up the reps.

Nutrition—Proper nutrition is vital to a healthy runner. If you're not providing your body with the quality energy it needs, it will not be able to perform at optimal levels. Want to know the amount of each food group you need daily, [click here]? Another great site for nutrition information is EatRight.org.

Open Mind—Be open to new fitness ideas and new training methods. Be careful not to get caught up in a fitness fad, but allow yourself to try different things like yoga or functional resistance training to enhance your overall fitness.

Protein—Protein is a vital macronutrient and is important in the repair of muscle tissue, but you only need a certain amount. In the case of protein, more is not better. The average person only needs .8g of protein per kilogram of body weight per day. Endurance athletes require 1.5g of protein per kilogram of body weight per day. Resistance training athletes require 2g of protein per kilogram of bodyweight per day. Research has shown that the body will not use more than 2g of protein per kilogram of body weight per day and in fact extra protein can end up being stored as fat as well as harm the liver.

Quality Workouts—Running the same distance at the same intensity level day after day is not going to help you improve. Be sure to throw in some focused quality workouts, such as speedwork (intervals, hillwork, fartleks), tempo runs (running a 4- to 8-mile run at a pace slightly slower than race pace), and long runs (a longer-distance that's run about a minute slower than race pace).

Rest—Be sure to include rest days in your training. A rest day doesn't have to mean no activity. A rest day could be a short slow run the day after a long hard run. But, sometimes your body doees needs a "real" day off. You'll be surprised how much better you'll run the day after a rest day.

Stretching—Dynamic stretches are best before a workout. Dynamic stretches are more sports specific and require more range-of-motion involving more joints and muscle groups. Squats, lunges, buttkicks, and high-knee skips are great dynamic stretches for runners. For a video clip showing more examples of dynamic stretches [click here]. The more traditional static stretches (stretch-and-hold) are best after the run or workout.

Thirst—Don't wait until you're thirsty to drink. Often if you're dehydrated, your thirst mechanism will not work.

Unload—Use your runs and workouts to unload all that stress you've accumulated throughout the week.

Variety—Just because you're a runner doesn't mean you can't do resistance training or throw in some cross-training. Adding a little variety to your training routine can help build a more balanced, stronger body as well as help to keep your training fresh and fun.

Winner—Even if you never place in your age group at a race, the fact that you're out there running or in the gym working out or both, makes you a winner in the life race. Your quality of life is going to be that of a winner both physically and mentally.

X-Training (Cross-Training)—Break up your weekly runs with some cross-training such as cycling, walking, the elliptical machine, and/or swimming. These lower-impact forms of training will still give you a great cardio workout while giving your joints a rest. These cross-training exercises will also work different muscle groups that may not be used (or not used as much) in running.

Yoga—One of the things runners (and most athletes in general) need is more flexibility and better balance. Yoga is a great way for runners to gain this flexibility and balance.

Zen—Using running as a time of meditation or reflective thinking can do wonders for relieving stress.