Eating Does a Runner Good

Just read an article about how exercising before breakfast burns more fat. Article makes it sound like it's new news. Heard this for a long time. Problem is that people will just read the headlines and then start running on an empty stomach. It's true that when you run on an empty stomach, your body will use up any remaining glycogen (carb) stores and then begin to burning fat. Nothing wrong with that. However, what a runner has to ask himself/herself is...."What is my goal?"

If your main goal is weight loss, then great idea to get up early and go for that 3-5 mile run before breakfast and possibly burn more fat than if you had eaten first. But, if your goal is training for a half or full marathon, then your main focus should be on achieving a quality run. Running 10-20 miles on an empty stomach is not going to provide a quality run. When a runner comes to me to talk with me about a recent lackluster run, 90% of the time it boils down to improper fueling.

Yes, you can burn fat as a fuel source. When all the fat is gone, you can even burn protein (muscle), which is not good. But the thing to keep in mind is that the body's main fuel source and most efficient fuel source is glycogen (what carbs are turned into and stored as in the muscle). Fat can be an energy source, but it's not as efficient as glycogen.

Sometimes weight loss will happen when half marathon or full marathon training, but I don't encourage runners in the thinking that running long is going to cause weight loss. If you are training properly, your appetite will increase and as long as you're appropriately fueling based on your activity level, then you'll be fine. Most of the time, however, runners will over estimate their calorie burn and they'll eat a lot more than they need. My other concern with this article is there will be people who think.... "I'm going to run on an empty stomach and then I'm not going to refuel afterward either. That way I'll really get a good burn." Problem with that thinking is that when you drastically decrease your caloric intake and drastically increase your activity level, the brain will go into protective mode and actually latch on to and protect your body fat and burn muscle instead. Decreased muscle means less caloric burn, which can mean weight gain or a weight plateau. Not good.

So, long story not so short...if your goal is weight loss, then try running shorter distances before breakfast as a part of your weight loss goal, but if you're goal is a marathon....eat.

Article Link: https://www.cnn.com/2019/10/18/health/exercise-breakfast-fat-burn-wellness/index.html

10 Tips to Better Eating

I've always eaten a pretty good diet, but for the last 3 years, I've really focused on better, healthier eating on a consistent basis. As a result, my immune system is stronger, my cholesterol levels (LDL and HDL) are awesome, and I've lost over 20 lbs which I've kept off. Weight loss was not my main goal, but it was a nice benefit. Being healthy was and is my priority. Below are 10 tips I have to offer in helping you transition to a healthier eating and a healthier lifestyle.

1. Think Lifestyle Change not Diet. If you're thinking of "diet" in the sense of what foods you're eating, that's okay. But if, "diet" refers to something you're "going-on" more than likely you won't succeed, or if you do, eventually you'll return to your old eating habits. I'm not being pessimistic. Research shows, that most diets, in particular very restrictive diets, just don't work in the long run. When changing your eating habits, you need to think, "Is this something I'll be able to continue doing for a lifetime?"
2. Take Ownership of Your Eating and Lifestyle Change. I've had new prospective clients come to me and say, "I need you to get me to lose 20 lbs in a month." Red flags immediately go up when I hear this. When I hear, "I need you to get me..." I know right off the bat, this person isn't ready to take ownership of the changes ahead. I learned way back when I was 13 years old that someone can't change until they're ready to change. I was an overweight kid. My parents and friends often tried to get me to do various things to lose weight. But it wasn't until the summer before entering high school when I decided that I didn't want to go to high school heavy, that I was ready to make a change. At that young age, I took ownership of the situation and changed my eating habits and lost weight. 40 lbs to be exact, before my freshman year.
3. Expand Your Eating Horizons. Take a field trip to the grocery store. Shop the perimeter of the store. That's where you'll find all the fresh produce and meats. Most of the processed and packaged foods are in the center isles. Check out the fruits and vegetables. Pick them up. Feel them. Read the tags and labels. Pick something to try. I did that with Brussels sprouts and now they're my favorite veggie. I've learned to cook them in several different ways. Eat the rainbow. Fruits and veggies rich in color often contain the most nutrients. Incorporate a variety of dark green veggies. Kale is a super veggie full of nutrients and antioxidants. It can be added to salads, eaten cooked, and even added to smoothies! Sweet potatoes are another nutrient dense food. They can be baked whole or sliced and baked on a sheet brushed with a little olive oil. They're awesome!
4. Pay Attention to What You Are Eating. It's a given that you should pay attention to the types of foods you put in your body, but also, pay attention to the "act of eating." Think about it. How many times have you gone to the cupboard for a snack and then before you get back to the couch you've eaten it all? So what do you do? You go back and get more. How many times have you picked up fast food and eaten the fries out of the bag on your way home. Then all you have left is that burger or sandwich. Even though you've already eaten the fries and should be somewhat full, you don't feel satisfied, because all that's looking at you on the plate is the lonely burger. Another good trick is to portion your snack. Have you ever grabbed a box of crackers or chips and before you know it the bag/box is empty?  Instead of eating out of the bag or box, pour a single portion size in a bowl to eat. That way you're more aware of how much you've eaten. Learn to pay attention to the food you are eating.
5. Eat at Home or Prepare Your Meals for on the Go. Eating out is the easiest way to rack up the calories. Most fast food and even sit-down restaurant meals can contain an entire day's worth of fat and calories....in one meal! That doesn't mean you have to pack carrot sticks and celery for lunch. Remember, you're not on a diet. Preparing your own meal gives you control over what goes in it. You know exactly what you're eating. You'll also save money. Even if you eat a fairly healthy meal at an establishment such as Subway, you're going to pay $6-$9. That's $30-$45 for lunch in a 5-day work week.
6. Stop Drinking All Your Calories. Sweet Tea and regular sugary sodas are full of empty calories. Drink water or unsweetened tea with lemon. At first you'll miss the sweetness, but you'll eventually get past it and actually enjoy it.
7. Splurge Every Now and Again. There are times to celebrate and sometimes, that means enjoying foods that may not be so healthy. That's okay. There is a time for birthday cake. There is a time for pumpkin pie. There are times for those favorite family foods. When you save those special foods for special times, they actually taste better. Just be sure to eat a moderate portion. Earth Fare has a "Top of the Day" muffin that's pretty awesome. It's really pretty healthy for a muffin, but I know it's probably high in calories. Each Friday, if I've gotten in my weekly runs and workouts, I'll treat myself to that "Top of the Day" muffin for breakfast. That's my special treat. I look forward to it. Find your weekly special treat.
8. Eat Throughout the Day. Because I have workout groups that start at 6AM, I'm up every morning at 4:30am. And because I have evening classes that I lead, I'm usually not done until around 7:30 or sometimes 8pm. So, I've learned that 5 meals/snacks a day work best for me. I ,keep my calorie intake the same as if I ate 3 large traditional meals, but I spread it over five. So for example:

• Breakfast #1 (4:45am): Toasted English muffin with peanut butter and preserves, coffee
• Breakfast #2 (9:00am): Lowfat Greek yogurt with diced banana and walnuts added
• Lunch (1:30pm): Turkey sub with veggies, Sun Chips or fruit, unsweetened tea
• Mid Afternoon Snack (4:30pm): Banana with peanut butter smear
• Dinner: (8:30pm): Varies, but usually sautéed veggies and grilled tofu, chicken, or fish, unsweetened tea (Note: I don't like eating dinner this late, but it's the nature of the beast due to my profession. Because I eat dinner so late, it tends to be a light meal.)

This may not work for everyone, but what will work is having a regular routine beginning with breakfast and not skipping meals.
9. Watch the Red Meat. Nothing wrong with having a good burger from time to time. But more and more research suggests that limiting your intake of red meat helps reduce your risk of colorectal cancer. The American Institute for Cancer Research suggests limiting red meat intake to 18 oz (cooked weight) weekly.
10. Begin with Small Changes. Evaluate what you're eating. Decide on one thing you can stop eating or replace with a healthier option. Small changes like this will lead to big changes over time. Do you really need that mid morning doughnut? Eliminate it or eat an apple instead. That could save 1300 cals and 80g of fat in a work week! One small change. One big effect. Once you see that changes the small change is making, then make another small change. My son lost over 100 lbs using this method. He mastered what I call the art of moderation and accountability. Have that pizza once in a while, but instead of 4 slices, have two.  Or maybe just one slice with a nice salad with lowfat dressing.

Know Your Numbers

The scale is a scary piece of equipment for many. Its reading can mean triumph or defeat. Used in the
correct manner, the scale can give you great information about your body composition.

Below are a few tips to make the most of your scale and use to help you evaluate your progress beyond just how much you weigh.

• Calibrate your scale: You can pick up a spring scale for under $20 at any big box discount store, but the old saying, "You get what you pay for" really holds true with the cheaper scales. Spring scales provide the least accurate reading. If you are using a spring scale (the kind you step on and the needle moves around a dial to reveal your weight), make sure it's calibrated correctly. To do this, have your doctor weigh you or weight yourself on a balance scale at the gym (the type you stand on and move the weight balance to reveal your weight). Once you have your accurate weight, stand on your spring scale and see if there is any difference. Usually, you'll weight less on the spring scale. So, if you're 4lbs lighter on the spring scale, then move the needle on the scale from "0" to "4." This will give  you a more accurate reading.
• Same time, same place: Keep your scale in the same location, don't move it around. Particularly with spring scales, the more it's moved around, the more likely the calibration will get off. So avoid storing it in a cabinet and taking it out each time you weigh. Also, weigh yourself at the same time each day. Within the same day, your weight can vary +/– several pounds. A morning weight and an afternoon weight can be very different. 
• Expect variance: Having your weight vary +/– 2-4 lbs from weigh-in to weigh-in is normal. As long as your weight stays within that +/– range, you're fine. If the trend is that it keeps getting higher, that's a different story. Hydration, the types of food you've eaten, the amount of food you've eaten, bowel movements (or the lack there of) can all affect your weight and it has nothing to do with decreased or increased body fat. Just normal fluctuations of your body. Exercise can cause muscles to retain water and eating carbohydrates can cause your body to retain water. You should not avoid either, it's natural. That water retention is temporary and not body-fat weight gain. If you've ever carb-loaded before a marathon, you may have had that bloated feeling and the scale may say you've gained a pound or two. That's actually a good thing. That means your body is retaining some water meaning you'll be well hydrated on race day. During the race, that water will come in handy and you'll lose that extra water weight.
• Invest in a good scale: While many purchase the spring scale because it's more affordable,
  
  it really doesn't give you the big picture. All it provides is your weight. Owning or having access to an electrostatic impedance scale will provide you with a wealth of data that will give you more information about your body composition. This type of scale looks similar to a spring scale, but there is no dial. It has a digital display. You stand on this type of scale barefoot (it needs skin contact for an accurate reading). While standing, the scale sends an electrical impulse up through your body. Don't worry, you feel nothing and it's safe. The rate at which this impulse travels determines everything from your weight, body fat %, lean mass, water %, visceral fat, BMR, MET age, bone mass and more. Many fitness studios and gyms have such scales, if you're not ready to purchase your own. Depending on what you buy, you can expect to pay about $60 to several hundred dollars for such a scale. In the studio, I use the Ironman by Tanita and it runs about $150. 
• Take some data: Now I don't mean keep an obsessive log of each weigh-in, but it's a good idea to periodically record your stats. This gives you a benchmark from which to compare progress.
• Know your numbers: Have you been working on your nutrition with a weight loss goal and working out? Have you be perplexed feeling like you've lost weight but the scale is telling you something different? Clothes feel lose. You feel better than you ever have before. You're eating smart. But that dang scale keeps saying you've either lost nothing or gained! Well, if you know your numbers, then that weight gain may be a good thing. WHAT? Crazy talk, right? Nope...a good thing. For example, last year about this time, I decided to drop about 25lbs. I was getting ready to turn 50 and I wanted to head off that middle-age weight gain. So, I began to make sure I was getting in "Me" workouts and "Me" runs. While I didn't go on a diet, I did start to be more cognizant of what I was eating and making smarter decisions about what I was eating. As a result I lost that 25lbs. But.....in the past 2 months, the scale has shown a weight gain. Now this would cause a panic in most individuals. Weight gain must mean body fat gain. Right? Not always. Fortunatly I knew my nubmers. In the past two months, I've been upping my resistance training. I looked back my the data I had recorded from my weigh-ins and I saw that my body fat had not increased. It was still at the lower end of the healthy range. What had changed was my lean mass....my muscle mass. I had gained some muscle! Six pounds of muscle in fact! Awesome! This muscle gain actually makes me look even leaner. It also, means I'm stronger and have more muscular endurance which is supporting me on my runs, particularly my long runs. 
• Men and Women are not created equal...when it comes to body fat: Healthy body fat % numbers for mean an women are apples and oranges, so know your numbers. I can't tell you how many ladies have heard me say their body fat is 25% and they're devastated, when that's an awesome body fat perfect for ladies. Actually the low end of the healthy range for an 18-year old female is 21%. As you know, men and women are physically very different. Women need more body fat. The low end of the healthy range for an 18-year old male is 8%. Men do not need as much body fat. But remember that the young lady at 21% body fat isn't fat because she has 13% more body fat than her male counterpart. It means she's lean and has exactly what she needs for her body to function properly. Below are the healthy body fat ranges for men and women. 
  
• Not all body fat % measures are equal: The most accurate way to determine percent of body fat is to do a water displacement test...the "Tank Test." This is the test where you're submerged under water.  While this is the most accurate, it's not the most convenient and it can be expensive. There are several other methods used to determine body fat percent such as the electrostatic impedance scale I mentioned above, an air displacement test, and a caliper pinch test. All of the non water-displacement tests have a +/– error rate of 4%. I've had two different clients (one female, one male, one physically fit and one not as fit) have the tank test done. The next day they came to the studio and we checked their body fat using the electrostatic impedance scale. The body fat of both individuals was 4% higher on the electrostatic impedance scale as compared to the tank test. So when using the scale with my clients, I give them a range. If the scale says their body fat is 25%, then I tell them their body fat could be as low as 21% and as high at 25%, both of which are healthy. Determining body % percent at home is not an exact science. The main thing to keep in mind is that if you're not wanting to loose/gain weight, you want the number you see to remain constant. If you're trying to lose weight, you want to see that number get smaller over time. 
• Don't become discouraged. In today's rush, rush, quick-fix society, we often want immediate results. If you have extra weight you want to lose, it's going to take time. Losing weight slowly over a longer period of time has a much higher "keep-it-off" success rate than dropping a lot of weight in a short period of time. If you're combining exercise along with weight loss, you may not see much change on the scale initially, even though your clothes may feel looser. Just like I described above, you may be increasing your muscle mass while at the same time decreasing your body fat %. So on the scale it may be a wash. This often happens the first month or so. Stick with it and your weight loss will start to show on the scale. Taking girth  or circumference measurements of your hips, waist, thighs, calves, biceps, chest, etc, is also a great idea. After a couple of months of your new diet and exercise regimine, retake your girth measurements and even though the scale may not reflect a huge weight loss, you may discover you've lost an inch in your waist, a half-inch in your calf, a couple inches in your thigh. More proof that your body composition shifting in the right direction.

Three Keys to Health and Fitness: Moderation Accountability Consistency

This morning I posted on Facebook that I've lost 11lbs and getting closer to my racing weight goal. This sparked an awesome conversation amongst my FB friends about weight loss and racing. I have a goal to lose about 15lbs in prep for my Philly Marathon in November.

With owning my own business and having just written my first book, I began devoting less and less time to my own fitness needs. As a results I added a few pounds. More than that, my fitness level just began to wane. I could tell it in my runs. So, about a month ago, I started being more accountable with my diet. No drastic changes. No weird diets. Just being more cognisant of what I was eating, how much, and when. And I started making sure I was getting in daily "me fitness" be it running or resistance training.

One month later, I've lost 11lbs and my body composition is changing. I can already feel it in my runs. I gave my son Duncan a good run on the latter half of last Saturday's long run hitting a 6:10 pace up a rather hilly portion of the greenway. Not too shabby when about a month ago an 8:30 pace felt labored.

My point in sharing is that, you don't have to make drastic changes to make changes. Moderation. Accountability. Consistency. These are the three keys to good health and fitness. Dropping 5-10lbs can make a big difference in how you feel on your runs as well as make a difference in your overall pace. I'm not saying you have to lose weight to run well. Far from it. But, if you've gained a little and you've let your fitness level slide then getting back on the fitness and good nutrition wagon will make the differences you want to see happen and happen more quickly.

For more reading on racing weight, author and athlete, Matt Fitzgerald, has an awesome book titled, Racing Weight that delves more in depth into finding your racing weight. He also has a companion book just out titled, Racing Weight Cookbook with lots of great recipes.

Are you working on your fitness and weight loss? I'd love to share your before and after pictures and the story of your journey. Send your pictures and stories to runnerdude@runnerdudesfitness.com and I'll feature them on the blog.

Moderation. Is It That Simple?

The other day while having my morning cup a Joe, I ran across the best article I've read in a long time on the issue of diet. The headline read "Low-Fat or Low-Carb? Which Diet is Better?" (by Laura Casey of Contra Costa Times as featured in The News & Record, April 11, 2011). The article supported what I've basically believed for many years and had reinforced with my 100hrs of nutrition classes as a part of my schooling at NPIT and ACSM certification. Fats and Carbs....you need them both.

Americans are so funny when it comes to diet. Common sense is usually the last factor to come into play. We're always looking for the quick fix. The first "fix" came in the late 70s when Nathan Pritikin wrote The Pritikin Program for Diet and Fitness." All of the sudden fat was bad and carbs were the "in thing." Then the 90s brought the Atkins Diet craze which basically had everyone doing the exact opposite of the Pritikin diet. Now suddenly carbs were the enemy. (Makes you wonder if you should avoid any diet created by someone with a name ending in "kin." Don't worry there's no RunnerDudekin Diet in the works.)

The problem is that both diets do help you lose weight, but the question I always had was, "why go to such extremes?" Why do we always go to the extreme to find a solution to losing weight? I guess maybe it sells better? The article I was reading really hit the nail on the head by conveying that "...many diet experts, including local doctors, reel over the low-fat verses low-carb dieting discussion. It misses the point, they say. Americans, 60% of whom are overweight or obese, need to eat less and lower the amount of sugar in their diets, through reducing carbs and sweets. They need to eat real food, not overly processed, sugar-added treats. And they need to think about what they're eating instead of mindlessly consuming whatever tastes good."

Now, I think there's a lot that impacts that "mindlessly consuming whatever tastes good." Our hectic busy lives often dictate what we eat. Quick-n-easy often overrides cooking "real" foods at home. When families more-than-not have both parents working, preparing healthy meals can be a real challenge. I'm not making excuses, but being the parent of 3 kids and having a wife that works as well, I can attest to that challenge, not to mention the added expense of eating healthy. When it comes down to having just a few bucks left in your pocket to feed a family of five for dinner, 3 boxes of $.49 mac-n-cheese will be the choice more than not. Believe me, I've been there. Just pull-up to any fast food drive-thru menu. Check the price of that healthy grilled chicken sandwich and side salad and compare it to the cost of the regular cheese burger. And you wonder why so many low-income individuals eat unhealthy. Again, not making excuses, but just pointing out the obvious. But, I digress...back to going to extremes to lose weight.

The fact is that your body needs fat, carbs, and protein. Each plays an important role in keeping you healthy. The daily recommended allowance (DRA) of each is as follows
Carbohydrates = 45%-65% of your total caloric intake
Protein = 10%-35% of your total caloric intake
Fats = 20%-35% of your total caloric intake

Carbohydrates are your basic fuel system. They also play a part in helping regulate protein and fat metabolism. Continuous intake of carbs as well as the stored carbs (glycogen) is vital to proper functioning of your nervous system. Protein is key to tissue building and repair, a strong immune system, and it plays a role in your body's metabolism, and water-balance system. Fat can be used by the body as fuel for energy production. Fats aid in the digestion process and help transport fat-soluble vitamins important to the body, just to name a few of it's important roles.

Too much of a good thing can actually be bad. During the Atkins Diet craze researchers began to realize the effects of consuming too much protein. Your body only needs a certain amount of protein. Ingesting more will not make you have bigger muscles or make you stronger or leaner. Actually, when you consume more than you need, your body will deaminate the excess protein. That means is removes the nitrogen from the excess protein. That excess nitrogen puts a huge burden on your kidneys as they work overtime trying to get rid of it. Also, just like carbs, that excess protein has to go somewhere. Yep, similar to carbs, the protein that's not used is either stored as fat or used as energy. So if you're a sedentary person, the extra protein and/or carbs can cause you to pack on additional body fat.

Society seems to need an extreme method to latch on to to help modify their weight instead of looking at a more sensible approach (i.e., follow the guidelines and eat in moderation). For most Americans, if they make a concerted effort to reduce portion size as well as cut back on the amount of sugar and refined foods they're eating, they'd probably be very surprised to find the scales with a little lighter reading the next time they hop on them.

When I was a youngster, a meal at McDonald's consisted of a hamburger, fries and a soda. Actually that's all they had to offer. A little later they added the fish sandwich, but basically that was it. Oh yeah and the size of those burgers back then were the size that's in the kid's meal today. So 35 years ago an adult was basically eating one regular hamburger, a small fry, and a small soda. Still not all that healthy, but a lot better for you than the 1/2-pound Angus burger, large fries, and 32oz soda that many adults pickup today. Just the soda alone will eat up many of your daily calories. Did you know that the American Dietetic Association recommends that calories from sugar not exceed more than 10% of your total calories? One 12oz can of regular Coke exceeds that. Count up the number of regular soft drinks you consume each day? Then factor in your activity level? Guess where those calories are going if they're not quickly used after consumption

Almost all diets that impose strict limitations have an initially high success rate but then over time, individuals on those diets tend to gain back the weight. Why? It's hard to live a life of "I can't have that." Why not have a diet where you eat carbs, fats, and proteins, but in moderation?

So, now you know I'm big on "moderation." I'm also big on "education." Just like anything, there is a good side and a bad side. Same thing occurs with carbs, fats, and protein. This article would be 100 pages long if I shared the good and bad of each macronutrient, so make a point of reading up on each. Basically stay away from refined grains and sugary processed foods and look for whole grains and high-fiber foods. Steer clear of trans fats, try not have more than 10% of your fat calories come from saturated fats and comprise the bulk of your fat intake with healthier fats (mono- and poly-unsaturated as well as omega 3s). Explore a variety of both plant (legumes, soy, quinoa, nuts, etc.) and lean meats for protein sources. Food preparation also plays a huge role. Try baking, boiling, broiling, or grilling more than frying. Be careful with the types and amounts of condiments you use on your foods. You don't have to do without, but be a little choosier about what you put on that turkey sub or salad.

Enjoy eating. Just eat in moderation. I know that's easier said than done. I was an overweight child through middle school and lost a little over 40 lbs before going to high school. Once a "fat kid" always a "fat kid", in your head at least. Like I said, it's a life chage, not a quick fix. Make common sense choices. Get active. Start slow. Maybe just start by switching to whole grain bread, then leaving off the fries, then swapping the Coke for a Diet Coke and then maybe eventually to water. Add a 15-20 minute brisk walk to your regimen each day. Then make it 20-30. Then maybe try running. Make whatever you do a habit. Aim for losing weight over time. Quick weight loss almost never remains lost. Decreasing your total weekly caloric intake by 3500 calories (or 500 calories per day) will help you to lose 1lb a week. Just think in 5 weeks with little effort, you may be 5lbs lighter.  Whatever you do, start today. There's no better time!

The Boy Who Wore Plaid

Last week I worked with my youngest client, Paul. He's 8. Great kid with a head full of thick vibrant red hair and a personality just as vibrant. His grandmother is a running client of mine and she asked me if I could work with Paul on running bases. Paul is on a coach-pitch little league team. We worked on some simple speed and agility drills and I talked to Paul about the leg muscles that help you move when you run. I told, Paul these muscles had to be strong to give you lots of power to get him to first base and beyond. We also talked about arm swing and how it's important to keep your arms at your sides and how they should be pumping just as much as your legs are moving. Paul was a great student, very alert, attentive and eager (a trainer's dream).

I set up a mock "home base" and "first base" and had Paul pretend to swing his bat and lay it down just as his baseball coach has instructed him and then had him blast off to first base, using all the techniques I had just taught him. Paul did great. You could see the concentration in his eyes. I noticed he was landing with really heavy feet and there was a loud clomping sound to his foot strike. So we talked about a better foot landing that would promote a smoother stride. He had no problem modifying his foot strike and soon was running with very little sound.

So, we ended that first session with a firm hand shake and off they went to a ball game. Yep, he had a game that night. We had only worked together for 30 minutes, but I was hoping I hadn't worn him out for his game. Then I remembered he was 8 not 46. LOL!

Later that night, I got a message on Facebook from Paul's grandmother. He had hit a home run and she said he blasted around the bases with his arms at his side pumping hard, a smooth stride and his legs just a moving. She could tell he was already putting his learning to good use.

After I read that FB message, I couldn't help but chuckle. When I was Paul's age, I played baseball for 2 years. Hated every minute of it. The first year we had to wear those old scruffy, itchy wool uniforms. There I was, the pudgy kid in this itchy as heck gray wool uniform out in right field, praying hard the ball wouldn't come my way. I knew from day one of practice that I was not cut out for baseball. Of course the ball that popped up and smashed into my face didnt' help any either. Somehow I made it through a second year and even one year of football before calling it quits with sports. A short career (so I thought). 

I figured I was supposed to be the fat kid in the plaid pants. You know the happy-go-lucky kid who always had a joke to tell. Back then, if you were "husky" (as they so politely called it) you had very little options for clothing. And it seemed that the designers at the time believed that fat kids looked best in plaid. Better yet, plaid pants with reinforced knees (guys you remember Toughskins from Sears?).

That's how it played out for the rest of elementary school and middle school too. My older brother played baseball and tennis while I ate twin bags of Lays potato chips on the couch after school watching General Hospital. My best friend Dennis, however, was a gymnast. I always admired his bravery to be the only male on the gymnastics team. He was probably the strongest guy in our class, but he took a lot of ribbing from the other guys.

The thing that I didn't realize at the time was that it wasn't that I wasn't athletic or didn't have athletic potential, it was that I was not a team sports person. Problem was that back then (at least where I lived) there was very little to do other than play baseball, basketball, or football.

The summer before high school I decided to lose weight. I went on weight watchers and lost a little over 40 pounds. During my freshman year we had to run the mile in PE. The previous year in 8th grade, the mile had been torture. I ran the mile in 18:20 (and yes I was wearing plaid pants). This time it was different. I ran the mile in under 8 minutes. By no means a world record, but I was astounded. For the first time, I realized I could actually do something athletic. I still didn't have the confidence to go out for cross-country or track. Even after losing weight you still feel like a fat person on the inside, even when the weight is gone.

About 5 years later I ran my first 10K. This was around the time (in the mid 80s) when road races began to gain some popularity with "average runners." I was hooked. I finally found my niche. Something athletic where I could compete against myself...or others if I wanted.

Running has taken me many places and provided me the opportunity to meet many people from 8-year-old Paul to legendary Bart Yasso. Who'd a thunk that the fat kid in the plaid pants would be teaching an 8-year old how to run bases.

Children today as well as adults have so many more opportunities to be involved in exercise. If you're a parent, be observant and foster the activities that interest your child. If you're an adult, be willing to explore different options until you find what clicks. It might be walking, running, kick boxing, or hot yoga. Doesn't matter—just get up and move!

Runner of the Week: Chris Wojtowicz

If you ask 10 different runners how they got into running, you'll probably get 10 different reasons. That's a big reason running is so appealing to me. People are drawn to running for so many different reasons. Some use it as stress relief, some use it to draw attention to a cause, some use it to build confidence, others use it as a means to stay fit, and still other use it as a means of working through the grieving of a loved one or to help them cope through a traumatic time. This week's Runner of the Week (Chris Wojtowicz) is a true inspiration and a true testament of what one can accomplish when they have the desire and commitment. Read on to learn more about Chris and his story.

RD: Where are you located? Original hometown or a transplant?

Chris: Born and raised in the Detroit area, which I still call home.

RD: Share a little about yourself. What do you do for a living? Hobbies?
Chris: I’m a 36-year old dad to three great kids and have been married to my wife for 10 years. Our youngest is not quite 2 years old and together, they keep us very busy. As a software sales executive, I work out of a home office and find myself on the road visiting customers almost every week. When I’m on the road, big business meals and bar time with co-workers isn’t uncommon at all.

RD: How long have you been running?
Chris: Less than a year. In the fall of 2009, I got an email from Rodale for a promotion for their Biggest Loser book, 30 Day Jump Start. My wife and I love the show, and thought that we’d give it a try in 2010. I started walking/running on January, 9th, 2010. At first, I could only go a ½ mile on the treadmill at 4.5-5.0 mph before I’d have to get off, out of breath and with lots of pain in my legs. I wanted to just give up and tell my wife “I’m just not a runner….let’s find something else.” But my wife and I promised ourselves that we’d stick with exercising and a better diet for THIRTY DAYS….no matter what. I’m a grown man! I can stick with something for 30 days, right? On days when I was too sore to run, I’d climb on the treadmill and walk instead. Sometimes for 20 minutes, sometimes for 2 hours while I watched a ballgame. Sometimes 3mph and flat, sometimes 4mph with incline. It dawned on me that if I was sweating, no matter if I was walking or jogging, it was good. I was tracking all running/walking activities at www.nikerunning.com. Looking back on my workout history, I was able to jog my first non-stop mile on day 10 (Jan. 19th). I did this mile in 10:57 and remember collapsing on the couch a sweaty, sore, PROUD mess! I did a mile! After a few more days of recovery walking, I tried again at the mile and failed! I gave up after ¼ mile! I was so frustrated and again wanted to quit. On Jan 27th, though, I completed my second 1-mile run, this time a slower 11:19. Then more walking, more jogging, more, more more. Through these first few weeks, I was beginning to learn that jumping off the belt was a conscience DECISION I was making! This realization allowed me to stay on longer. On Feb 1st (22 days after climbing on the treadmill) I finally completed my first non-stop, 5k jog, in 36:44. I was SO proud (sore and sweaty, too). From there, the confidence and determination was INFECTIOUS! Now that I knew that I could do this (seemingly) ridiculous distance, there’s no stopping me! I did another 5k the very next day in 36:30 (a new PR!). A few days off, then another 5k. I now had a base. A 3.1-mile run was my new standard! In just a month! WOOOOHOO!!! When our 30 day commitment was over, I was HOOKED! On days that I couldn't get in a run and a good sweat felt miserable, like something was missing. So we stuck with it. My wife and I signed up for a 5k in April. Having a date on the calendar allowed us to stay focused on making sure we were getting in our 4-5 runs per week. I ran my first 5k in 25:31! Since I was hooked, I needed my next event, Chicago’s Rock and Roll Half Marathon! The mileage increased and I was getting stronger and stronger. I finished my first half marathon on August 1st in 2:02 (9:18/pace). I had to put on my sunglasses as I crossed the finish line because I didn’t want my finish photos to show me crying! A September 5k was next and I came in at 22:04 (7:06/pace). Finally, in October, we ran the Detroit Half Marathon and finished in 1:50.  Next Event: We’re heading to New Orleans to run the Rock and Roll Mardi Gras FULL MARATHON on February 13, 2011!

RD: You’ve lost a great deal of weight. Did the running drive the weight loss, or did the weight loss drive the running?

Chris: On January 9th, I weighed 262. Along with climbing on the treadmill, we also made a 30 day commitment to watching and, most importantly, tracking everything we ate. It wasn’t easy, especially at first. We had planned a day trip to ski on January 9th and instead of enjoying a big pizza lunch with the rest of the group in the ski lodge, we brought our own salads and chicken breast. Tracking our input on www.thedailyplate.com was a fantastic way to set goals and track our daily and weekly progress toward those goals. Also, tracking our exercise (calorie burn) on this website helped bring the two most important numbers together….on one screen…for easy analysis. We learned quickly that if we monitored our food (for the first time ever) and made a commitment to daily exercise, then good things would happen. We weighed in every Saturday morning, and after one week, I had dropped ten pounds! After our initial 30 days, I was down a total of 24 pounds to 238. There is no doubt that without running, the weight would have been much slower to come off. Conversely, there is no doubt that without a conscience effort to eat more healthily and with reasonable portion sizes, the weight loss would have been slow. Combining these two practices, however, was like magic! Plus, carrying 24 less pounds HAD to make running easier. Easier running means longer distances and more miles. More miles means more weight loss. It was an exciting and very enjoyable cycle!

RD: What initiated the weight loss and a new life of fitness??

Chris: I carried my weight above 260 for a few years. I was waking up with ankle pain, sore knees, back pain, recurring gout attacks, etc. For SO long I just chalked this pain up as “…getting old…”. Getting down on the floor with the baby and (even more so) getting off the floor was very hard. Wanting a new body, more strength and energy was my primary motivation. Then the 30 Day Jump Start book showed up and the message was simple: Give us a 30 day commitment and see what happens.

RD: What do you enjoy most about running?

Chris: At first, the biggest enjoyment I got out of the daily running sessions was the “alone time”. For a few minutes or 1 ½ hours on long runs, I’m able to think about the kids (how can I be a better dad), the family (what can I do more for my wife and family), work (I get great work ideas when running), or simply create a great playlist and enjoy some tunes. Often, on the long runs, I get through all of these topics! Nowadays, we’re training for a full marathon and our training plan is defined from now until race day in February. So, I enjoy getting the “Check In the Box” after each day’s assignment. Some days, when I’m not in the mood to get on the treadmill or put on 3-4 layers and hit the street, I remind myself that there’s an empty box on my training plan. I hate an empty box staring at me, so I lace up and check off that box.

RD: Are you a lone runner or do you run with a group?

Chris: 90% of my runs are alone. On the rare occasion that my wife and I are able to free our work schedules and send the kids to friends/families, then we run together. Long runs with your best friend, especially after all those runs alone, are absolutely priceless.We chat about running articles or blogs that we’ve read, the latest running gear for cold weather runs, etc. It’s absolutely perfect. The best thing about running with someone you’re so close to is, in all actuality, hard to explain (but here goes): Running is magical in its ability to allow one person to give another person energy and motivation. Similar to reaching into my pocket and giving her a quarter, through chatting and pacing each other, I feel like we can give each other a few points of energy to keep running, to get through the rough patch, to fight through the pain, and finish the run. More often than not, I’m in need of the energy points, but on the rare occasion I’m able to talk her through a rough patch is nothing short of magical and a lot of fun to talk about over a post-run smoothie.

RD: What’s the funniest or oddest thing that’s happened to you while on a run?

Chris: On a vacation in Scottsdale, I was getting in my daily run (alone, because my wife had gotten ill) through mountainous/hilly neighborhoods when, much to my shock and surprise came a coyote….and his friend. I froze in my tracks, as did my new friends, about 20 feet ahead of me. Waiting to see what their first move would be, I had scanned the area for my ‘escape’, which would have been a sprint to a nearby 5 foot concrete wall that I’d have to scale and hope they weren’t very good jumpers. As luck would have it, though, it appeared that I scared them as much as they scared me and they took off in the opposite direction and out of sight! Phew! I don’t run across coyotes much in my Detroit suburbs.

RD: What’s your biggest running accomplishment? Why?

Chris: Even though my 2nd half marathon was 11 minutes faster, my 1st half marathon was my biggest/proudest running accomplishment. Running a 5k was a GREAT accomplishment in “becoming a runner”, but my view of a running a half-marathon seemed like a monumental feat….one that very few people can say they’ve done. When I crossed the finish line in Chicago, 13.1 miles and 2 hours and 1 minute of non-stop running, I knew that I did it….I was OFFICIALLY a runner and no one could dispute that fact. I was no longer “the biggest guy in the room” at 260+ pounds. I was a runner. I had a big, heavy finishers medal that I earned!

RD: Do you have a favorite brand of running shoe? Which model? Why?

Chris: My favorite running shoe is the Nike Lunarglide. They’re super light and provide lots of support. For training purposes, though, I’ve fallen in love with my Nike Frees and even the Vibram Fivefingers.

RD: What’s your favorite race distance(s) or favorite race?

Chris: I’ve run a couple of 5Ks, an 8K, and two half marathons. Of these, my favorite race distance would have to be the 5k. Now that I’ve built up a good base of fitness and running strength, I believe I’m finally learning how to race. My last 5K was completed in 22:04 and (for the first time ever) I even finished before my wife/coach!  It’s my goal to complete a 5K in less than 20 minutes in 2011. My favorite of all the races was the Detroit Half Marathon. Starting in downtown Detroit, the course crosses into Canada via the Ambassador Bridge. I’ve driven over this bridge so many times in my life, and here I was….RUNNING across it, high over the water below! Very neat. Then a few miles on the Canadian shoreline was great. Our Canadian supporters were so enthusiastic and encouraging that the miles seemed to fly by. Returning to the US is done via an underwater mile via the Detroit/Windsor tunnel. Again…I’ve driven this tunnel so many times, and it was absolutely amazing to run through it (although it never dawned on my while driving through that getting out of the tunnel was a serious incline!).

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?

Chris: “If I can do it….then YOU …. ANYBODY….can do it. It seems so simple to say, but running or not running is a choice. A simple choice to lace them up or NOT to lace them up. I tried to use the excuse that I couldn’t run (or walk in those early days) because I had to take care of the kids, or the house needed cleaning, or there’s just no time. But every day, I had time to watch Biggest Loser, or Wheel of Fortune, or the Evening News. Many times, I set the alarm at 5am to walk/run before everyone else woke up in the morning. Ball game on TV? Grab the Walkman and listen to it while I trekked through the neighborhood. A co-worker of mine, who ran daily, told me three simple letters. EFD. I asked, “What’s EFD?” He replied, “Every ____ Day….just get out there and run. Some days are easy and feel great. Some days are harder than others, but EFD. EFD”. He made it sound so simple and logical. Do you want to run and be a runner? Or do you want to stay in and wish you could be a runner? EFD. EFD.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.

Chris: I’m shameless on drawing motivation from any source possible and have become an avid reader of all-things-running. I read every Runner’s World from cover to cover. I use stories of other runners to get me pumped up. If they can do it, I can (at least) put in a great effort as well. I read running books, such as Christopher MacDougall’s Born to Run (which got me into the Vibram FiveFingers), Hal Higdon’s Marathon and Through the Woods. Also, Duel in the Sun was an amazing story of the 1982 Boston Marathon. I’m currently listening to Once a Runner by John L. Parker. I often refer to these stories, these amazing athletes and their accomplishments while I run…especially during a rough patch.

Thanks, Chris, for sharing your story. We will be rooting for you and your wife in February!

Post Turkey Day Workout!

Okay, so Turkey Day has come and gone. Did you eat way too much yesterday? Is the ole gut protruding just a little more than normal? Do you feel that second helping of stuffing creeping onto your thighs? Are you feeling a little guilty for having the second piece of pie? (By the way did you know it takes more than 2 hours to walk off a slice of pecan pie?) The average Thanksgiving meal is about 1500 calories. That's almost as many calories you need for the entire day. Then there's all the leftovers and some of you are you still making the rounds and have other family meals to attend.

Are you panicking at the thought of more culinary delights just waiting to temp you?  Do you feel doomed that from here through the New Year you're going to undo all the hard work you've done the previous 11 months? Not to worry! Couple a little self-control at the table with some high-intensity workouts and you'll enter the New Year with something other than "lose 10 pounds" on your New Year's resolution list. 

Remember that exercises targeting the larger muscles groups such as the hamstrings, glutes, and quads will help you get the largest calorie burn. Muscle is what burns the calories, so if you're working more muscle mass, you'll burn more calories. Squats and lunges are some of the best lower-body exercises that will help up your metabolism. Plyometric exercises (hopping, bounding, jumping) will also get a great calorie burn. Jumpsquats, mountain climbers, burpees, ice-skaters, and lateral hops are simple and effective plyometrics exercises that are great for upping the metabolism. Below are a couple of great post Turkey Day workouts to up that metabolism and burn off some of those few thousands extra calories you took in yesterday.

Ramp it up with a weekly speed workout. Pick one of the workouts below to add to your weekly routine and you'll quickly up your metabolism, drop a few pounds and increase your pace too! (My favorite is #6. It's tough, but man, when you finish it, you feel great!)

• Workout #1—5x1000m @5K race pace with 2-minute recovery (walk or jog) in between
• Workout #2—6x800m @10K race pace with 90-second recovery (walk or jog) in between
• Workout #3—Three sets: 1x1200m @ 10K race pace with 1-minute recovery, 1x400m @5K race pace with a 3-minute recovery (walk or jog) in between each set
• Workout #4—4x1600m @10K race pace with 3-minute recovery (walk or jog) in between
• Workout #5—8x800m @10K race pace with 90-second recovery (walk or jog) in between
• Workout #6—400m @ 5K race pace (30sec recovery); 800 @ 10K race pace (90-sec recovery); 1200m @10K race pace (2-min recovery); 1600m @10K race pace (3-min recovery); 1200m @10K race pace (2-min recovery); 800 @ 10K race pace (90-sec recovery); 400m @ 5K race pace

Not into interval workouts, then try this up-your-metabolism circuit workout.

Or, try this full-body circuit workout.

So enjoy a few of those holiday delights and then hit the road or the gym or both!

Fat-Blaster Fitness-Walking Workout Group!

Do you live in the Triad, NC area? Are you a stay-at-home mom or dad, retired, or someone who just happens to have mid-mornings free and you want to lose weight and get in shape? Then check out RunnerDude’s Fat Blaster Fitness-Walking Workout Group! This 4-week high-intensity fitness-walking workout group will get you well on your way to losing weight and getting into shape, just in time for the holidays!

Each 45-minute walking session (beginning at 9:30AM) includes intervals consisting of low intensity, high intensity, and lower-body exercise moves to tone your lower body. You’ll be slimmer and stronger in no time! The 4-week program includes

• Information packet containing the walking/workout plan & other helpful fitness & weight loss tips
• Five 45-minute group walks each week
• RunnerDude’s Fitness/Off’n Running Sports Technical T-shirt
• 10% Off Coupon for Off’n Running Sports
• 15% Off Coupon for any RunnerDude’s Fitness services or programs (You can use it for a second round of the Fat-Blaster Fitness-Walking Workout Group!!)
• Motivational Emails

The Fat-Blaster Fitness-Walking Workout Group begins with the first walking workout on Monday October 4th. Register by September 30th!

Not in the Triad area? No problem! Ask me about purchasing just the 4-week plan with online support!

Runner of the Week: Suzanne

A few months back, I was at seminar for Triathlon coaches. The seminar was about an hour away in the Raleigh-Durham area of NC. The session was great. It was divided into three sections—yoga for athletes, resistance training for triathletes, and running drills. During a break the yoga instructor asked if I knew the lady sitting in front of me since we were both from Greensboro. I had been looking at the back this person's head for the past hour, never realizing we had both traveled from Greensboro for the session. The instructor introduced the lady to me as, Suzanne Duncan. My eyes lit up upon hearing this name. You see, Suzanne is a yoga instructor as well as a triathlon coach in Greensboro. I'd heard her name many times and had heard great things about her yoga classes, but had yet to have the opportunity to meet her.

We emailed after the seminar and Suzanne stopped by the studio one day and we had a great chat. It was during this chat that I learned of Suzanne's plans to run an Ironman in the weeks ahead. After conquering the Ironman, Suzanne did a free seminar at RunnerDude's Fitness for my clients and other runners in the community. It was a packed house! Suzanne, has a wonderful story of how she came to fitness, yoga, and the world of running, swimming, and biking. Read on to learn more about Suzanne.

RD: Are you a native North Carolinian?

Suzanne: I was born in Ohio but grew up in Carmel, Indiana. After college, moved around through Tampa, Atlanta and Memphis and finally settled in North Carolina.

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RD: Share a little about yourself. What do you do for a living? Hobbies?

Suzanne: I have an accounting degree from Indiana University and am a CPA. I was lucky to be able to give the 40+hour/week job up about 6 years ago to concentrate solely on teaching fitness classes, yoga and coaching. My husband and I travel a lot during the year to some rather exotic locations. However, I'm just as happy laying on the couch reading a good book.

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RD: How long have you been dong triathlons?

Suzanne: I did my first triathlon in 1994. It was an indoor triathlon at the Spears YMCA and I was scared out of my mind that I wasn't going to be able to finish. I cried when I did because I was so happy I had actually completed the 50 minute event.

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RD: From reading your website, I know you lost a lot of weight. What motivated you to do so and how did you go about achieving your great results?

Suzanne: I always tell people that I had been trying to lose weight my whole life. I always remember being overweight. After letting my weight creep up to over 300 pounds and being in a crappy marriage, I finally realized that I deserved to be happy. Something clicked in my brain and I made a commitment to myself to start eating healthier. I joined Weight Watchers and concentrated on my diet for a few months. I then started walking and eventually added in all the other stuff I do now. It was a long journey but so worth it!
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RD: What got you into triathlons?

Suzanne: I had always watched the Hawaii Ironman on TV each year and wondered why people would put themselves through that much torture. Well, I guess now I know why. There was a local triathlon at Sedgefield that some of the YMCA cycle instructors were talking about doing. They asked if I was interested and I said no because I hadn't been running. Once I picked up running, my friend Mary Beth encouraged me to sign up for the indoor triathlon. My current husband had also done triathlons in the past so he was there to encourage me as well.

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RD: What do you enjoy most about the triathlon--the run? swim? bike?

Suzanne: Biking is my true love of all the three disciplines in triathlon. It's the one I do the best at and the one that makes me feel fast. I think it comes from the fact that I started cycle classes way before I began to swim or run.
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RD: What are your favorite training foods?

Suzanne: I certainly have to give a shout out to Erin Baker's Wholesome Baked Goods (formerly Baker's Breakfast Cookies). They are such delicious, good-for-you cookies. She was also my very first sponsor. She gave me lots of cookies to pass out at races and really made me feel special by being on the company's triathlon team. With my recent Ironman training, I also enjoy Latte flavored Power Gels, Pomegranate Berry Cytomax and Clif Bars. Mango flavored smoothies with a shot of protein powder and peanut butter is also one of my favorite recovery drinks.

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RD: Are you a lone runner or do you run with some buddies? What do you like about each?

Suzanne: I first "learned" to run with a YMCA buddy that took me through the paces of building up from a walk to a run. I really enjoyed running with her. Then, I began to run alone because I was slow and most of my friends were faster. I enjoyed being on my own schedule and going wherever I wanted and going at my own pace. Now, however, I have recently started running with a few other people and absolutely love it. I love being able to chat and take my mind off the pain. They push me to be a faster runner which is something I really feel was lacking in my first years of running.
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RD: What's the funniest or oddest thing that's happened to you while on a run or a ride?

Suzanne: In triathlons, the organizers always use an orange spray paint can to mark rough patches of road. During the Woodlake triathlon a few years ago, there was a dead deer on the side of the road - partially in the road and partially off to the side. It was huge and was not something that we would have missed. However, the race organizers drew a big orange circle around it, just in case we did miss it.

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RD: What's your biggest running / triathlon accomplishment? Why?

Suzanne: This one is easy. I just finished Ironman Coeur d'Alene. It's definitely my biggest running AND triathlon accomplishment all wrapped up in one because I had never run a marathon or even anything longer than 19 miles prior to this triathlon. Coming from being an inactive, overweight smoker completing an Ironman is huge. It was a huge boost in my confidence. Today, I feel as if I could accomplish anything.
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RD: Do you have a favorite brand of running shoe? Which model? Why?

Suzanne: I have been running in Asics my whole running "career". They feel fantastic on me and I'm of the mindset "Why fix something that ain't broke?". Some shoes look flashier but I'm good with the Asics.

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RD: What's your favorite race distance(s)? Do you have a favorite race you run each year?

Suzanne: My favorite races are anything that's flat and in cooler weather. I really enjoyed the Indianapolis Mini Marathon. The course has tons of support from locals and lots of music and bands along the way. It was also my very first half marathon. Being from the Indianapolis area, running around the Indy 500 track was an awesome experience. My race schedule seems to change a little each year depending on our travel schedule so there isn't one that I just have to do each year.

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RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?

Suzanne: Most of my clients are new runners and new triathletes. If you have a desire to do something then do it. It's like putting your shoes and socks and running clothes out the night before. When your alarm goes off, you just go get dressed. Don't think about it or you might talk yourself out of it. Once you get going - or once you get done! - you will feel better about getting your workout done. The other thing is that if you have a big goal set for yourself, be confident that if you follow a plan you will succeed. I always tell my clients to "trust their training". There has never been one time where I have failed if I have been true to my training.
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RD: Open Mike: Share anything you'd like about your running / triathlon experiences, past accomplishments, goals, dreams....anything you haven't previously shared.

Suzanne: The last thing I would want to share is the thing that I learned from completing an Ironman. Don't let previous negative experiences or past negative thoughts hold you back or discourage you from doing something that you want to do. One of my clients gave me a magnetic that I have prominently displayed on my fridge - "Life begins at the edge of your comfort zone". That is so true. Don't be afraid of trying something new. You might just surprise yourself!

Thanks Suzanne for sharing your story! Be sure to check out Suzanne on Facebook and at her website.

Running and Still Gaining Weight?

Running is supposed to help you lose weight right? Right. But....... There's always a "but" isn't there. And this time you're trying to avoid the "big butt." I know, it's not a laughing matter. You're determined to get fit and lose weight and you're out there every day running, but each time you get on the scale you're not seeing any weight loss or even worse you may be seeing some weight gain.

Well, there's a few things that need to be discussed first. Basically, your body is like a machine and food is the source of the fuel you need for that machine to run. Your body has something called a BMR or basal metabolic rate. Your BMR is the number of calories needed for all your body systems to function when you're at rest. The number of calories beyond your BMR is determined by your activity level. So, if you're a sedentary person, you'll need very few extra calories, if you're lightly active, you'll need a little more. If you're moderately active you'll need still more, and so on and so on. Basically it's a calories in calories out type of system.

To figure out your BMR use the following formula:

Women's BMR Formula:

655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men's BMR Formula:

66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Remember, once you've found your BMR, this is the number of calories you need just for your body to function at rest. To determine the additional calories you'll need based on your activity level, use the following information:

sedentary (little or no exercise) = BMR x 1.2
lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375

moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55
very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

So for example, my BMR is 1470 calories. That's the number of calories I need just to lay in the bed. Right now, I'm in training for the Marine Corps Marathon and I'm running 4 days a week plus doing cross-training two days a week, so I'd fall into the Very Active category. My daily caloric needs while in training are 2535.75 calories (1470 x 1.725 very active level). If I have a lighter week where maybe I didn't get in the cross-training, I'd need to lower my calorie intake.

Now, I'm not a numbers person, and counting calories is not my thinking of fun, so basically I know that when I'm training, I need to eat more and when I'm not training or when I'm training less, I need to eat less.

In general , the problem is that many times we take in more calories than we burn off and so we end up with a calorie surplus. When those calories aren't used as fuel, then they end up becoming fat which is stored all over you body. So becoming more active should help take care of the problem, right? Right....in theory.

Newbies to fitness, be it running or resistance training, will see big gains in their fitness levels the first few months and they'll probably see significant weight loss too. That's because all of the sudden they've jacked up their metabolism and they're burning off more calories than normal. As long as they don't over eat during this period of new fitness, the weight loss usually happens.

The thing is that your body will eventually acclimate to the new level of fitness and even though you may be burning the same number of calories as before, you may see a stall in your weight loss or even some gain.

There can also be something else at play. Have you ever heard someone say, I run 5 miles a day, but I can't seem to lose any weight? Not only will your body acclimate, if you're doing only slow steady runs, your body will release something called cortisol. Cortisol is a nasty hormone that eats muscle mass. Muscle is what burns those calories. So, less muscle means less calorie burn. Less calorie burn means stalled weight loss or weight gain.

So, now you probably have the clinched-up perplexed look on your face. You're wondering, "Well, what in the heck can I do, if running every day causes me to release stuff that makes me gain weight?" That's a logical response. But have no fear! There actually is something you can do and it doesn't involve buying something for $19.95 from an infomercial that comes with a complete set of Ginsu knives.

So, how do you do it? It's simple. Speed work and resistance training are the two best ways to get you over that hump. Both speed work and resistance training (weight training) will up your metabolism as well as increase the release of testosterone (men) human growth hormone (women) which counteracts the effects of the cortisol.

Okay, now you're probably thinking...."Well, I don't have access to a track and I can't afford a gym membership." Well, guess what? You don't need either. Speed work can be done in the form of intervals on a track, but you can also do something called tempo runs and fartleks.

Tempo runs are when you up the pace/intensity in the middle of a run. For example in a 4-miler, you begin with a 1-mile easy warm-up, followed by 2 miles at just below your 10K race-pace, followed by a 1-mile easy cool-down. Fartleks are informal intervals thrown into a regular run. During a five-miler you may throw in 3 or 4 fast segments. These segments can be time-based or distance-based. For example, you begin a five-miler at a slow easy pace for 5 minutes, then ramp it up to a 10K pace for 5-minutes, followed by 5-minutes back at the original slow steady pace. This is repeated throughout the course of the run. The segments can be any time-frame you want or it could be based on distance such as 1-mile slow, 1-mile fast, etc.

Hill workouts are great too. Find a hill with with a 5-7% incline and run up it as fast as you can. Then jog or walk back down the hill. Then back up the hill again fast. Repeat this 3-5 times. Hill workouts create a great calorie burn as well as strengthen your hamstrings and glutes.

Resistance training is weight training, but you don't need a lot of fancy equipment or gym memberships to see great effects. Body-weight exercises or exercises using dumbbells will work fine. Don't have dumbbells? Do what famous marathon coach/trainer Hal Hidgon does—fill gallon-sized plastic detergent jugs with sand and uses those as weights.

Exercises that target the larger muscles groups such as the hamstrings, glutes, and quads will help you get the largest calorie burn. Remember that muscle is what burns the calories, so if you're working more muscle mass, you'll burn more calories. Squats and lunges are some of the best lower-body exercises that will help up your metabolism. Plyometric exercises (hopping, bounding, jumping) will also get a great calorie burn. Jumpsquats, mountain climbers, burpees, ice-skaters, and lateral hops are simple and effective plyometrics exercises that are great for upping the metabolism. (Look on the blog later this week for a video posting of these exercises.)

So, if you're running the same-ole same-ole and feel like you've stagnated, even gained some weight, give speed work and/or resistance training a try. I think you'll be pleasantly surprised!