How Running Changed My Life: Tara's Story

The follow story is from Tara. Her very touching story of how running changed her life will surely touch you. Here's Tara's story in her own words:

I've been an avid runner for over 10 years now. This past summer, my Dad's Alzheimer's took a bad turn and my daily runs took on a new meaning. I used my runs as a form of therapy... a meditation and way to deal with all that was happening.

It didn't take long for me to realize that I was now running for my Dad. I was so proud because when I dedicated my runs to him, I felt like I had a little bit of control over this horrible time in my life.

On my runs, I realized that I was not alone. Most of my friends and family were also running for various reasons, so I wanted to provide a way for them to express and celebrate what they Run For. I came home one day and told my husband how I felt and how happy I was to Run For my Dad. I was so proud I wanted to write it across my chest... he looked at me and said, "well why don't you".

In January I had my first Run For shirt in my hand and RunForWhat.com was created. I've created the webist and the running shirts with the hope that others will share, and be inspired by, all that we Run For.

Not only has running offered me ways to gain strength emotionally and physically, now it's offered me a company that has allowed me to gain more knowledge and new runner friends. Pretty cool!—Tara Setzer

Be sure to check out Tara's RunForWhat.com and create your own shirt expressing what you run for. The company was founded in January of 2009 by Tara out of love and honor for her Dad. Through her experience with her dad and her running she decided she wanted to provide a way for other runners to express and celebrate what they Run For. Thanks Tara!

How Running Changed My Life: Adam's Story

Adam has been reading the blog for a while and I always look forward to his comments. I also enjoy reading his blog. In Adam's own words, here's how running has changed his life:


Running has changed my life in more ways than would be immediately apparent.

First, of course, on the surface I am more fit and have more energy to do the things that I am passionate about. But, digging deeper, I have really taken to taking care of my body. Not spiritually in the "treat your body like a temple" aspect, but more along the mechanical lines of "your body is a machine - garbage in, garbage out". I've found that if I have a long run upcoming the next day, I'll take better care to make sure that I am doing the right things. My first hungover 10+ mile run taught me that lesson very VERY quickly!

Next, in my ever busier life, running has become ME time. I am always doing something for everyone. Having a set running schedule gives me 10 hours a week to think through everything that is happening without the need to 'filter' out life's annoyances. If I want to think through an issue at work while running, I can do that. If I just want to listen to my footfalls and breath in and out, that is just fine too. Either way, I make the decision. If anything, in a life that offers me few decisions that are truly mine, running allows me to take control and dictate what, where, and for how long I go.

Finally, running has given me something to be proud of. I still never get tired of hearing someone ask "what did you do this weekend?" only to see the shock on their face when they learn that I ran 8 miles on Saturday and 15 miles on Sunday. Growing up, I was not a very athletic (or quite honestly very 'talented') person. I played no sports and participated in limited activities through school. (Go marching band!) Now that I am running, my dad has something to brag to his buddies about and I have an easy connection to hundreds of other bloggers who also share in my goals, successes, and more importantly, my failures.—Adam from Arizona
When I read Adam's story, I couldn't help but smile. You see, even though I'm a lot older than Adam, I could relate to his story on a lot of levels. When I was a preteen, I too was not very athletic. In fact, I was overweight (my biggest accomplishment was eating a twin bag of Lays potato chips in one sitting). I too was in the marching band. But like Adam, today running is a part of me. Keeps me fit and sane. Thanks Adam for sharing your story!

How Running Changed My Life: Lorenda's Story

Lorenda is a frequent reader of the blog and I always look forward to and enjoy her comments. She has an awesome story about getting older and running and what a wonderful thing the two combined can be. Here's Lorenda's story in her own words:

Since I started running races and going to group runs I am meeting people 10, 20, 30 years and more older than me who still run and some of them run faster than me. This has made me not so afraid of getting older. I used to worry about it, I wasn't happy about turning 30 and was a complete mess when I turned 40!! I will be 47 this fall and 50 just keeps getting closer. I keep reminding myself of these people who are in their 60s and 70s who still run and who still run well.

Two years ago after finishing a marathon I was sitting at a table eating when a man came along and sat down and began eating his food, I figured that he had just finished. We got to talking and I found out that he had not just finished, he had been finished for some time, in fact he ran the marathon 33 minutes faster than me. He had recently turned 70 and this was his 70th marathon!! The 70 yr old man had just run a 3:36 marathon! I remembered his number and looked in the results later just to make sure!

One of the women in a running group I belong to is 63, she won her age group in a huge half marathon last year and her time was faster than my half marathon PR.

I work in a medical career and see so many people in poor health. I see many people who have lived a sedentary lifestyle and are obese and can't do much of anything—some of them are my own age. It's not uncommon for me to transport nursing home patients in their 60s and 70s during the night shift; then the next day go to a race or a group run and see people the same ages as my patients running a 5K in 22 minutes or do a 15-mile long run!

I love talking to the "grand masters" runners and asking them about their years of running. I have asked many of them if running has given them a better quality of life in their later years. They all say that they believe it has. Many will tell me that their friends who used to call them crazy for wanting to run long distances are now in wheelchairs. I know an 82 yr old man who runs in many 5Ks all summer and still does one triathlon every year. His running has slowed (his 5K time is now 40 minutes), but he says that he is in very good health and can still do all of the every day things he needs to do and enjoys life and he credits his active lifestyle.

Anyway, my point in all of this is that because of running I have met these people and now I am not so afraid of aging. I know that some people will have health problems even though they have lived a healthy lifestyle but I have every hope that I will have a good quality of life for many many years to come. My goal is to still be running everything from 5Ks to half marathons (maybe even marathons) and still doing triathlons in my 80s and beyond!! My youngest kid just graduated and is heading off to college, so now I can start my half marathon in every state quest!! Because I have met these older runners, I look forward to many years of running and enjoying life and living it to the fullest. I have learned that getting older is not going to be so bad. —Lorenda from Michigan, a masters runner not afraid of becoming a grand masters runner!

Thanks Lorenda for sharing your story! I'm not far behind you (I'm 44) and I'm learning everyday from some of my older more experienced runner friends. One thing I've found as I've gotten older is that the competition seems to be getting tougher! That's a good thing!

Does Your Upper Body Poop-out on a Long Run?

Fatigued legs and cramping calves are common among distance runners. Most of the time the fatigue or cramping is due to depleted glycogen stores and/or dehydration. But, has your upper body every fatigued? Do your arms ever go numb or cramp?

Many times all runners do is run and that's great cardiovascularly, but strength-wise that can cause problems down the road. I've mentioned this before in previous posts (Getting to the Core ) but the core is the power center for a runner. If your core is not strong eventually, you'll become too exhausted to maintain good running form and posture. When this happens your running becomes less efficient and you begin to tire and slow down.

Strengthening your core can help avoid this. [Click here] for a good core work out using a medicine ball. Strengthening the muscles in your arms and shoulder girdle can also help fight fatigue and cramping. Focus your exercises on your shoulders (mid- and rear-deltoids), the back of the neck (upper- and mid-trapezius), the upper arm (biceps and triceps). Free weights (dumbbells) or machines can be used, however using free weights will give you better range of motion allowing you to also help increase your stability because you'll be using a variety of muscles to help keep your balance while targeting the specific muscle you're working on.

Remember the point of these exercises is to build muscular endurance. You're not trying to become the next Arnold. So, think "lighter weight and higher repetitions." Choose a weight that you can lift 12 to 15 times before becoming tired. To start do one set of 12-15 repetitions of each exercise. Eventually work out to three sets (12-15 repetitions) of each exercise.

Check out the following workouts from carveyrunningtips.com for sample workouts.
Shoulders


Biceps


Triceps


Upper Trapezius (from AskTheTrainer.com)

Returning to Running After an Injury?

Picture in your mind a runner who has been recovering from an injury sitting on the exam table talking to his doctor. The doctor says, "Well, Joe Runner, you're healed. You can run again." Joe Runner gets a huge grin on his face slips on his running shoes he's been hiding under the table and strips off his shirt and pants to reveal running shorts and a singlet. He says "Thanks Doc!" as he runs out of the room at lightening-bolt speed. If you're a runner, you're probably chuckling and thinking, "Yep, that would be me!"

If you've had a running injury, you're well aware that the recovery period can be more frustrating than the injury itself. Imagine all of the sudden not being able to do the exercise you love the most—running—for several weeks or sometimes several months? A few years back I was told by my doc not to run for about three months while a heel fracture mended. I went just about bonkers during those long three months. I was gradually able to add back some exercise such as walking and using the elliptical, but it just wasn't the same. Luckily my doc specializes in sports medicine and is a long-time runner himself. After my recovery, he warned me against attempting to start back at the same level of running as before the injury. He said it would take time to get back to my previous level of fitness and if I didn't come back gradually, I could risk re-injuring my heel or possibly even injuring another part of my body.

It was hard. Damn hard, but I listened. That recovery period was during January, February, and March of '07. By the end of April I was getting back to my regular base mileage. Late May I ran a 5K, just for fun (not an all out effort), but it helped me mentally to "get back in the game." Funny thing is that by late summer, I was running faster and better than ever. That summer, I finally broke 2o minutes in a 5k and I set a PR for the half marathon (1:30). I firmly believe that my forced time off, allowed my body to recover not only from the heel fracture, but also allowed my entire body time to recoup.

Toward the end of my recovery period, I was walking a lot. I think my longest walk was 6-miles while my running buddies did our regular Saturday long run. The walking I did actually made me sore! Come to find out, you use different muscles when you walk. I believe all the walking I was doing helped to make me a stronger runner.

So, if you're injured, listen to the doc and allow your body time to heal. Also, if you're able to participate in other activities such as water running, using the elliptical trainer, cycling, swimming, or walking, do so. And don't think of it as, "well this is all I'm able to do." Think of it as an opportunity to let your injury heal as well as a time to strengthen muscle groups you don't normally use ultimately making you a stronger runner.

When it's time to get back to running, RRCA (Road Runners Club of America) recommends that you...

• phase out of the alternate activity, don't just jump right into running.

• have 10 miles of pain-free walking a week before returning to running.
• mix some walking into your running for a gradual return to full running.

• initially run at 25-50% of your pre-injury pace. Gradually work your way back to full speed.

10 Tips for Running to Lose Weight

Over and over research shows that adding exercise to a weight-loss program helps increase the amount of weight lost as well as increase the chances of keeping the weight off over time. On the flip side, if all you're doing is running and not modifying your diet, you probably won't see the weight loss you'd hoped for. To see the desired outcome of a slimmer you, you have to modify your diet and add the exercise. Check out the 10 tips below on running to lose weight.

1. Keep in mind that a longer run at a moderate speed burns a good amount of calories. Maureen McKinney (Medill News Service/Chicago Daily Herald) wrote in an article, "Statistics from the Weight Loss Control Registry, a research group that studies people who have successfully lost weight and maintained their weight loss, point to the need to consistently burn 2,800 calories through exercise each week in order to successfully lose weight. Rather than fast, exhausting runs, weight loss at this level requires longer, slower runs—about 25 to 30 minutes—spaced three or four times throughout the week. This doesn't mean a good speed workout or hill work doesn't burn a lot of calories, they do! But don't feel like your slower more moderate runs aren't benefiting you. They are! Also, if you're new to running, you'll need to work your way up to more intense workouts in order to avoid injury. So take it slow at first and work your way up and feel good about any and all the running you do.

2. Know your caloric needs. Use Active.com's Caloric Needs Calculator to help you. Then use their Nutritional Needs Calculator to help you break those calories down into carbohydrates, protein, and fat. Keep in mind that it's best to cut no more than 200 to 300 calories per day.

3. Try running in the morning before breakfast. This will force your body to use fat stores for energy instead of all the day's fuel intake.

4. Josh Clark from CoolRunning.com says, "By running, you step up your calorie use significantly, since the average forty-minute run burns about 500 calories. By eating moderate meals and grazing on healthy snacks throughout the day, you can keep your calories below the break-even point (about 2500 calories per day for the average runner) without ever feeling hungry.

5. Remember that running doesn't give you license to eat more. That will defeat the purpose. Don't get in the mentality of banking calorie credits... "I can eat that slice of chocolate cake, because I'm going to run 5 miles this afternoon." Allow yourself a treat from time to time, but don't connect it to your running.

6. If the scales are showing no weight loss or even a gain, whip out the tape measure. Your weight can fluctuate greatly when running, due to hydration levels. Taking regular measurements of your hips, waist, and thighs will give you a better idea of the progress you're making.

7. Add some resistance training to your routine. Not only does this help with improving bone density, it can help you burn more calories.

8. In addition to keeping a running log, keep a food log. Writing down what you eat tends to make you more accountable for what you eat. Also, just as your running log can help you track trends in your training, your food log will help you see negative as well as positive trends in your eating habits that you may not be aware of.

9. No matter what the TV ads say, there's no quick fix. It will take some time to see results. Don't get discouraged. At some point you may even experience a plateau in your weight loss. If this happens try changing your running schedule. Mix it up. Add a speed workout or a hill workout once a week. Throw in some cross training (cycling, elliptical machine, walking, swimming), anything that will throw your body a curve so it says, "Hey, wait a minute, this is different. What' going on here?!" Mixing up your routine will often help get you over that plateau.

10. Find a running coach and/or personal trainer. Being accountable to someone else other than yourself can often keep you on the straight and narrow or in this case, the slim and trim.

The Best of Both Worlds

While standing in the corral waiting for the start of the 2005 Honolulu Marathon, I saw the oddest thing—a barefoot runner. He had a pair of flip flops stuck in the waistband of his running shorts. I thought to myself, "This guy is a nut!" There was no way this guy was going to finish the race, especially on the roads in Honolulu. You see, they use lava rock in the pavement, so it has a bumpier surface than what we're use to in the states. Well, I saw the guy after the race and he looked great. I asked him how he did, and he finished about 30 minutes ahead of me! He was a native islander and he said he had always run barefoot. I still thought he was a little looney.

Oddly enough it was just a few months later that I saw Nike had come out with Nike Free, a shoe they pitched as being the next best thing to running barefoot. Nike suggested using the trainers to help strengthen your feet. They looked a little odd, but sure enough, I started seeing runners, wearing them.

Well, now I've come across something even closer to barefoot running—Vibram Five Fingers. These "shoes" look like gloves for the feet with individual toes and a formfitting quarter-inch-thick sole. They first arrived on the market in 2007 as a climbing shoe, but runners latched onto them quickly. The Vibram Five Fingers is the best of both worlds.

If you've wanted to give barefoot running a try but have been wary of blisters or stepping on something that might harm your footsies, then you may want to give one of these a try.

Sooner Than Later Is Better

Research shows that post-workout eating is critical to a rebuilding muscle and the sooner you do it the better. When you exercise you're actually tearing muscle and depleting your glycogen stores. These stores need to be replenished as soon as possible. A good rule-of-thumb is to eat a ratio of 4:1 carbohydrates and protein (i.e., 4grams of carbs to every 1gram of protein) within 15-30 minutes of finishing your run. It's also important to rehydrate after your run. You can combine the rehydration with the carbs by drinking a sports drink. Accelerade—a 3-in-1 sports drink that provides the liquid, carbs, and protein—is great to drink during and after your run.
What kinds of foods are good for post-run eating? A lot!
• a glass of chocolate milk
• dried fruit and/or nuts (raw, unsalted)
• bagel with peanut butter or Nutella
• English muffin with cheese, peanut butter, or Nutella

• rice or popcorn cake with peanut butter or Nutella

• egg sandwich or eggs and toast

• turkey sandwich

• smoothie made with fruit, Greek yogurt, and milk (for recipe, see archived 1/13 posting "Smooth Move")

• cottage cheese with fruit

• sports bar (be sure it's not loaded with extra sugar and fat)

For more post-run food options, click on any of the pictures above to view a video clip from sports dietition and Runner's World nutrition consultant, Leslie Bonci.

Running Term Cheat Sheet

I mentioned in my Febuary 12th post—"Stuck In A Rut"—that varying the intensity of your runs during the week would help improve your speed and endurance. If you were like me when I first started running, you probably felt a little lost from all the running terms and were hesitant to ask the more experienced runners you knew what the heck they all meant. Took me a while to get up to speed, but I finally became running-term literate. Hears a little cheat sheet to help you out if you need it. Keep checking the blog. Additional cheat sheets will be posted in the coming weeks.

Runner's Cheat Sheet #1: Training Terms

• Easy Run—a slow run done at a conversational pace

• Fartlek—a Swedish word for speedplay; workout includes faster running mixed with slower running; can be done in any setting—track, trail, or road

• Repeats or Intervals—type of workout where a set distance is run repeatedly with a recovery jog between; for example 6 times 400 meters with 100 meters recovery jog; typically done on a track

• Speed Work—short, fast intervals with recovery jogs between; increases your leg turnover and maximizes your stamina and race confidence

• Tempo Runs—workouts where you run at a steady pace that is around 70% to 80% of your max aerobic capacity; near race pace, but not race pace

• Hills—workouts where a runner runs up a hill fast and jogs down then runs up again; helps develop leg power and aerobic capacity

• Long Runs—longest run of the week; usually on the weekend

• Recovery Runs—slow to moderate running to recover from hard workouts or races and/or maintain aerobic conditioning

• Cross-Training—low- or no-impact activities such as swimming, cycling, and using the eliptical at the gym that increase conditioning

• Pace—the measure of the speed of running; usually quantified as minutes taken to run a mile; for example a runner may run a 7:00 per mile pace for a marathon

• PR—Personal Record or Personal Best; fastest time a runner has run for a given distance

• Junk Miles—runs used to reach a weekly or monthly mileage total rather than for a specific benefit

Quick Tip: Scrub it Away

Is a hot shower your first destination after a hard run? If you're like me, you're probably covered in sweat, salt, dirt, and if it's summertime, bugs! Any soap will do, but next time you're at the pharmacy, pick up a body wash with an exfoliant, like St. Ives Exfoliating Apricot Scrub. Gives you a deep clean ridding your pores of all that gunk you collected on the run. Also helps smooth out the rough spots on your feet. One of my running group members says her husband uses it and is thrilled with the results.