How Running Changed My Life: Jerry's Story

Like many, Jerry thought his health was fine until the doctor gave him news otherwise. A little shocked and dismayed, Jerry found his way to running and better health. In his own words, here's Jerry's story.
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About 7 years ago, at age 57, I went to my doctor for a checkup. I always considered myself to be physically fit. I wasn't a jock by any stretch of the imagination, but always did something to work out; I am also obsessive. At this point in my life I had not been working out and had gained some weight. My doctor told me I was overweight and had borderline high blood pressure. He told me to come back in 30 days for another test. He said I should go on an exercise program and a low sodium diet and he would retest my blood pressure.

I was in shock. I did not want to be on medication. I walked into a bookstore and found a book about running. Now I had never been a runner. In fact, I never had any desire to run. I purchased the book, which showed a simple 13-week plan for a beginning runner. A walk run program. I started the program and went back to my doctor after 30 days. My blood pressure was no longer borderline high. It had dropped dramatically in only 30 days and I avoided medicine.

As they say the rest in history. I ran a marathon later that year in Bermuda and another last year in Philadelphia. I also ran a half-marathon in Brooklyn. This year I ran the ING New York marathon and raised money for the NYRR's foundation "Team for Kids". I am a member of a running club called North Jersey Masters and I run several races a month. I've run about 12 races in New York already this year including the Team Championships. Oh, did I forget to tell you that I am 64 years old? I have lost 30 pounds and most people say I look 45! I owe it to running. As I said, I am obsessive, but I do love running.—Jerry

Jerry, you are a true inspiration! I can think of worse obsessions to have than running. Your racing schedule is impressive and your fundraising at the same time for a great organization like Team for Kids, is awesome! Thanks for sharing your story.

12 Tips for Healthy Holiday Eating!

It's inevitable. You're going to be invited to a holiday gettogether. And it goes without saying, that there's going to be an array of temping foods for the taking. Could be a buffet with everything from salad to fried shrimp or a dessert party with sweets from doughnuts to red velvet cake. What's a person to do!

Well first of all, don't deprive yourself. You'll just be miserable eating that carrot stick while your best friend is chowing down on slice of 7-layer chocolate cake. It's all about moderation and keeping up with what you're eating during the holiday season. For example, if you know you're going to a party and the hostess always has to-die-for-food (in my case that's Betty, one of my running buddies. She's an awesome cook and an awesome runner!) then mark the party on the calendar and a few days before the big event, start cutting down. Don't starve yourself, but if you have the option between Burger King and Subway, choose Subway. Pass right on by that bowl of peanut M&M's in your work buddy's cubicle. Don't drink that 48oz regular Coke you always get at the Circle K on your way home from work. All of these little modifications will afford you some extra calories at the big holiday event.

Exercise is another good way to help keep the extra pounds at bay and allow you to enjoy some holiday treats. Resistance workouts (weight-bearing exercises) is hands-down one of the best ways to up your metabolism and as a direct result, burn more calories. Running can help too, but be sure to make it high-intensity running. A light jog around the block ain't' gonna do it. So, instead of that regular easy-paced 5-miler, do that same 5-miler and throw in 4 or 5 fartleks where you ramp up your speed to your 5K pace for a quarter-mile or so. Or better yet, get in an interval workout at the track or you can even do an interval workout on the treadmill at the gym!

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Listed below are 12 additional tips to help you make it through the holidays and enjoy some of your favorite foods without feeling guilty.

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1. Survey the buffet! Before you start filling your plate, walk around the entire buffet and eye the foods you might want to eat. This does two things—1. gives you a little exercise and 2. lets you make better choices for your meal. How many times have you started filling your plate at the beginning of the buffet, only to discover that the garlic mashed potatoes you love so dearly are at the very end of the buffet? And how many of you (even though your plate is full) put a huge dollop of those tasty spuds on your full plate anyway? I know I have. (My name is Thad, and I'm a mashed-taterholic.) Well, if you take that lap around the buffet first, spot those tasty taters at the end of the buffet, and keep that tidbit of info in the back of your mind; then when you start the real trek down the buffet line, you'll be more likely to bypass some other foods to make room for that favorite dish.

2. Find a good Seat! After filling your plate, find a seat at a table that faces away from the buffet. Out of sight. Out of mind.

3. Eat ahead of time! Never go to a dinner party hungry. They say the same thing about grocery shopping and it's true. Many partygoers make the mistake of thinking that if they don't eat all day, they'll be able to eat what they want at the party. Problem is that if you're starving, then your will-power and self control are not going to be at their prime. Be sure to eat a moderate and healthy breakfast and lunch and even a midafternoon snack of high-fiber foods like raw fruits of veggies, so you're tummy's not rumbling at happy hour.

4. Strategize! If you're a dessert-lover, then eat lighter during the main course. Choose baked or grilled lean meats, whole-grain breads, fruits, and veggies (avoid the heavy cheese and cream sauces). If you're a main-entree lover, then enjoy the main course but be mindful of the amount of high-fat, high-calorie foods you're eating. Allow yourself one sinful dish and then lighten up on the others and either skip dessert or just sneak a bite of your spouse's!

5. Cut the Fat! Remember eggnog is traditionally made with egg yolks and heavy cream. If you must, take a sip or two, but try not to down an entire cup. At home, try one of the low-fat and fat-free versions at your super market.

6. Bring a dish! If you're going to a dinner or party and have been asked to bring some food, then bring something that's tasty and healthy. This way you'll be assured that there will be at least one guilt-free dish for your enjoyment. [Click here] for some healthy holiday recipes from Eating Well.

7. Avoid the alcohol! Beer, wine, and your favorite hard stuff is not only full of alcohol, it's full of calories! Don't blow a good job eating carefully by downing a bunch of alcohol.

8. Skip the pre-meal munchies! You know...chips, dip, nuts, cheese-and-crackers, finger sandwiches. This will help you avoid a lot of unnecessary calories. If you're not careful, you can rack in a whole dinner's worth of calories from hors d'œuvre before the meal even begins!

9. Save room for favorites! If you know there are certain holiday treats you look forward to each year, then be sure to scope out the menu before digging in. This will help you avoid filling-up on sub-par treats and missing out on your favorites or worse, eating the favorites even though you're already full.

10. Exercise portion control! I have to do this every time I'm around mashed potatoes. I've finally come to accept that an entire play by itself is not one serving of potatoes. If you know you're a sampler and you know you're going to want an array of foods, then prepare yourself to take just a small serving. Be sure to follow Tip #1 before you begin your sampling.

11. Divide and conquer! If you know you're going to want to sample more then one dessert, then work out a deal with spouse or best bud where you each get a dessert and then split it in half and then swap. That way you still each have one portion but two different desserts!

12. Say Uncle! If your eyes were too big for your stomach, don't be shy to admit it. There's no award for having a clean plate.

New Website for Endurance Athletes!

RunnerDude is excited to tell you about a new website for endurance athletes just like you! The website—PureFitRadio.com—will contain...

• Compelling interviews with elite athletes from running, swimming, biking, and other competitive sports.
• Health advice from leading professionals in both sports medicine and general medicine including ways to treat fitness injuries, and prevent them from happening.
• Interviews on featured races and events throughout the nation, events that attract hundreds to thousands of participants and those events that are new that could be big hits.
• News and features on items that hit home among elite, semi-competitive and first timers that update them on the latest news and information effecting them today.
• Stories about everyday accomplishments, achievements and those that overcome all odds.
• Shows featuring beginner to advanced workout methods to accomplish different results.
• A major focus on kids and healthy lifestyle activities, ways to participate and ways to keep them safe before, during and after participating.
• Myth busting, eliminating those unnecessary ideas when it comes to healthy and competitive living.
• A look at the newest and improved products from head-to-toe on the market today.
• Trip giveaways and entries into events that are hard to get into

A unique and core part of Pure Fit Radio lies in the 50 Endurance State Reporters (ESR) each representing their state and keeping athletes from beginners to elites up-to-date on upcoming events and events that recently took place to mark your calendar about when it comes around next year. Each week, each ESR will host their own 2-minute podcast on the Pure Fit Radio website. RunnerDude is proud to announce that he's been asked to be the ESR for North Carolina.

The site is still in the works, but should be up-and-running by the end of the month. I'll post on the blog when the site is running full-force and the ESR podcasts are available.

Winter Running—What Motivates You?

A few weeks ago, I asked the readers to share what motivates them to keep running during the cold winter months. What I received was a wonderful array of reasons perfectly characterize a runner—drive, commitment, determination, resolve, and health-minded. Marcia (one of the contributing readers) says it best, "Skipping a run is like cracking the door open to failure."

Read on and see what your fellow runners shared...

My motivation.......Mostly, my motivation is driven by the saying "this will not kill me". No matter how cold it is, how deep the snow is (or WAS since I am now in Arizona!), it won't kill me. In fact, the faster I run the warmer I would become! If that isn't motivation I don't know what was. Side story... I remember visiting my dad in northern Iowa and going for a 15 mile run. Not only did my sport beans freeze rock solid IN MY POCKET, the water in my water belt froze completely solid without me knowing about it. The next day when I went for my recovery run, I made sure to tuck the water belt under my shirt.—Adam R.

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I live in New Hampshire where it’s freezing for what feels like half the year. Last yer I ran in 9* weather, it was crazy freezing but I always keep this quote in mind when running in cold (or horrible weather in general) “someone is training harder than you right now” I would like to think that certain times in the winter, I am that person training hard than someone else.—Tami C.

What motivates me most during the cold weather runs is the feeling of crisp air hitting my face as I run along. Kind of a mental cleansing for me. But also knowing my groupies will be there holding me accountable to my goals. Yes, my friends are as crazy as I am and we love it. We cut it off at 10°. Anything lower we find a "dreadmill."—Amy B.

This one's tough because I live in the cruel, cold climate of Idaho where our winters last six months long. I guess for me, the motivation to run in the cold isn't much different than the motivation to run any other time of year. That is, if I don't just get out there and do it, I'm only cheating myself out of something that will make me feel great. I'm only cheating myself out of time that's all mine—precious miles and minutes to myself to feel the freedom and rejuvenation that running offers. Running in the cold brings a kind of exhilaration that no other season can duplicate and when I've braved the plunging temperatures that keep most people bundled up in the warmth of their homes, I feel a sense of pride in myself that really empowers me. It never fails that the little bit of resolve it requires to bundle up and get out the door on a cold winter morning is rewarded ten times over six or seven miles later.—Angie "TallGirlRunning"

What motivates me to run in cold weather is the adrenaline factor that seems to take place while running in the cold and being able to wear my favorite running clothes I get each Christmas.—Austin R.

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It gets cold for several months on end in northern NY and I know that if I don't get out there and run, every day I skip is fitness that I will lose and have to try to regain when the warmer spring temps come. I don't want all the hard work I've done to go to waste, so I bundle up and get moving!—Jennifer O.
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My motivation for winter running has two parts: 1. great winter food (to run those holiday calories off) 2. cold crisp air, and feeling "alive"—Paige P.

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I enter the winter season knowing that I only have a few winters in my life..they are numbered. My father only had 54 of them. That was it. I have had 36. That gives me some strength of resolve to get out the door on those blustery days to conquer the chill.—Chad T.

Maybe this is a no brainer, but in the winter I eat more. AH, I crave thick soups and lasagna, anything warm for that matter. So in order to feel OK with all of this winter eating, I know I MUST run! I dread cold weather runs, especially when they begin at 5:30, just early enough for me to run and somehow get to work on time.—Kirbey B.

We celebrate several holidays with the centerpiece being eating fabulous treats and huge meals. If I want to fit into my new (smaller sized) clothes, I'd better keep on running! Frankly, I could get a gym membership (and probably spend less than I might on cold weather running gear), but that would mean running around a track 13 times per mile or (yikes) the dreadmill. And it would also mean an additional hour of driving to and from the gym. Which would mean an hour less of sleep. When I run long distance, it really impresses my friends who don't run. When I run in the cold, it really impresses them! This keeps me motivated to run in the cold.—Brian V.

Our rule is if its over 0° we run.....Heated seats in the car on the way home, warm shower and a second cup of coffee......Yeahhhhh baby!—Kay S.

Well, being a Colorado boy automatically means that I love the snow. So being able to run in the snow is a gift in itself. About 3 weeks ago we received 21 inches in two days and my main motivation to go running was all the fun I knew I was going to have. Half of the run the snow was up to my knees, but I can't help think that I must have looked pretty crazy so it was well worth it!—Corey B.

My main motivation for getting up and out on a really cold day is a late winter 1/2 marathon I do in mid-March followed by a spring marathon. In my mind, skipping a run is like cracking the door open to failure.—Marcia K.

I went on a 14 miler on Sunday in the freezing cold sleet, but I had been looking forward to that run all week and I wasn't going to give it up just because of the gross weather. My biggest motivation that day was a yummy trip to Starbucks afterwards, but a serious piece of motivation is not losing what you have worked so hard to build up. People don't realize how quickly you can lose the running base you have built up and who wants to start all over when you train for a Spring race. Although the gym and cross training are good options for the winter it is still immensely important to have at least one long day a week. I know my long term goal is to qualify for Boston with my Dad. My first marathon(which I lack-lusterly trained for my last semester in college) I completed in 4:09, when I put in the training and miles I shaved off 15 minutes with a 3:55 this Fall. I don't want have to start all over in the Spring to shave off another 15 minutes so that is what I tell myself when the question is "to run or not to run." That was a long answer, but hopefully it gives you a feel for what gets me going!—Anna Q.

It's 100% my running buddies. If I know I have a running date with them (early in the AM, it's been from 38°-45°F) I will show up and be accountable. Thank goodness for running buddies!—Maritza

Winter running motivation? Well, Syracuse gets over 100 inches of snow every winter (we usually win the Golden Plow Award....yes, it actually exists). I usually spend these months on my treadmill, but what motivates me to get out in the fresh winter air for a run is usually Cabin Fever!—Molly

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Thanks to each reader who contributed a winter running motivation tip. All the contributors' emails were entered in a drawing for a $25 RoadRunner Sports Gift Card. Adam Ricklefs was the lucky contributor whose email was drawn! Congrats, Adam!

Limited Edition Carolina Blue Ray-Ban Wayfarers Contest!

Searching for that unique Carolina gift or stocking stuffer for the Tar Heel fan on your holiday list? As North Carolina fans gear up for their bid to the Meineke Car Care Bowl, Eye Care Associates, a leading multi-site practice offering comprehensive eye health care throughout North Carolina (the Triangle, Sandhills, Burlington and Wilmington), is proud to offer limited edition Carolina Blue Ray-Ban Wayfarers.

Thanks to an exclusive arrangement with Ray-Ban, fans and Bowl attendees alike have the opportunity to own a unique piece of fan gear. These limited edition sunglasses are available at each office location as well as online at www.EyeCareAssociatesNC.com/blue. A contemporary update of a timeless icon, these limited edition Carolina Blue Ray-Ban Wayfarers typically retail for over $100, but are on sale now for just $75, but the readers of RunnerDude's Blog have a chance to win a free pair!

To Enter, simply email RunnerDude at runnerdudeblog@yahoo.com by midnight (EST) Wednesday, December 16th! Be sure to put "Ray-Ban" in the subject line and put your full name in the body of the email. Each email will be numbered in the order that it's received. The winning number will be determined by using The True Random Number Generator. The winner will be announced on the blog on Thursday, December 17th and the winner should receive the glasses by Monday, December 21st!

“We are excited to contribute to the esteemed Carolina tradition and spirit.” said Dr. Stephen Bolick, CEO and Founder of Eye Care Associates and a University of North Carolina Alumnus. “As an active member in our community, we wanted to offer something exclusively for Tar Heel fans that are stylish and practical.”

The Tar Heel Football Team will face the Pittsburgh Panthers in the Meineke Car Care Bowl on December 26, 2009 at the Bank of America stadium in Charlotte.

About Eye Care Associates:
Established in 1978 by Dr. Stephen Bolick, Eye Care Associates, O.D.P.A., is a multi-site optometric practice with 24 doctors. Eye Care Associates has been a market leader in the Triangle for more than three decades providing comprehensive eye exams, treatment for eye injuries, glaucoma and cataract care, distinctive eyewear, contact lenses, senior and pediatric vision care, and premium sunglasses. The practice has grown from a single office in Raleigh to a network of 18 locations found throughout the Triangle, Sandhills, in Wilmington and Burlington. Eye Care Associates proudly supports its local community through a variety of charitable outreach programs. Eye Care Associates also serves as the Official and Exclusive Eye Care Provider of the Carolina Hurricanes. For more information or to schedule an appointment, call (919) 863-2020 or visit http://www.eyecareassociatesnc.com/.

Want More Strength, Power, and Speed?

Ever notice top-heavy "muscle dudes" at the gym? Lots of upper-body muscle and little scrawny chicken legs? Beach muscles (the pecs, biceps, and that six-pack) often get all the attention in a workout. That's all and fine, but doesn't do a runner much good. Actually it doesn't do the average person much good either.

Focusing so much on the "mirror muscles" (you know, the ones you see when you're posing in front of the bathroom mirror in your fruit-of-the-looms) 0ften creates muscle imbalance. This can spell I-N-J-U-R-Y. Ever see big muscle dudes that are hunched forward and have hardly any shoulders? That's because so much focus has been given to the pecs and very little attention has been paid to the trapezius, rhomboid, and lat muscles of the back as well as the shoulder muscles (the deltoids).

Muscle dudes aren't the only ones guilty of muscle imbalance. Runners will often hit the leg extension machine to pump-up those quads and will completely skip working out the hamstrings. Actually more time should be spent on hamstring exercises than quads. Some experts say three times as much. (Note: the leg extension machine is very bad on your knees. Lunges are a much better quad exercise.)

My best advice to help prevent this imbalance and at the same time strengthen your body for running is to take a little time while posing in that mirror to check out your backside. Yes, I said it. Take a look at that toosh...and your back...and hamstrings...and calves. Everyone, (especially runners) need to focus more on the muscles of their posterior chain which includes the erector spinae muscles, glutes, hamstrings, and calf muscles. One of the best ways to prevent injury, improve your posture, and increase your capacity to have more power is to focus a large portion of your workouts on the posterior chain. Check out the clips below from Kinetic Health Online and Expert Village for some great posterior chain exercises.

How Running Changed My Life: Kathleen's Story

Kathleen from Albany, NY has a great outlook on her running as well as life. Check it out in her own words:

"I Could Never."

As a vegetarian and long distance runner, I have heard those three words over and over for more than a decade. “I could never give up meat.” “I could never run that far.”

“I could never” a self-limiting excuse masked as praise. “I’m not able to do that yet” or “I don’t have the passion to commit to that” is what many people mean to say. By saying “I could never," they subconsciously shut down their potential by telling themselves they're not capable of achieving anything they put their minds to.

When I finished my half marathon I officially crossed “I could never”off of the list of things I say. I can choose a goal, and I can commit the time to achieving it. If I am passionate about my goal, I have the motivation to succeed.

For me, running a half marathon means “I could never” limit myself again.—Kathleen • Albany, NY

Kathleen, your story reminds me of a saying I used to hear as a kid, "Can't never could." You're exactly right. A person definitely puts himself/herself at a disadvantage when he/she says, "I could never." Sometimes when you set a goal, you don't make it, but that's a part of the learning process. If you never try, your never learn and you miss out on a whole lot of run along the way! You just proved my theory! I'm thinking we should change the old saying from "Can't never could." to "Can't always should." Thanks Kathleen!