Runners’ Blog

The last posting on weight training explained the benefits of adding a weight routine to your running program. To continue with the introduction of weight exercises try-

SQUATS
These squats are not the ones the hulksters at the gym are doing. They are with light weight and done slowly with control.
Done properly, squats will improve the imbalance between the quadriceps and hamstrings, common in runners, while building strenght for quick, powerful running .

Holding a 15-20 pound dumbbell with both hands and arms hanging in front
Lower yourself into a sitting position as far as you can go without your upper body leaning in more than a few inches
Raise up slowly and repeat 20 times 1-2 sets

Be careful NOT to allow your knees to extend past your toes
Make sure to look up with eyes on the ceiling to keep you from falling forward
Heels should stay down

Try this word on your run-
PERSISTENT: refusing to give up; continuing especially in the face of opposition; stubborn.
Now that it’s racing season, this may be the word that gets you to dig down to finish strong or to nail the last repeat of a track workout. PERSISTENCE, the word, is what helped me through the last half of a 10K in Omaha. I chanted it, spelled it, used it in a sentence and persistence was what it took to finish that race.

You might think that weight training and running don’t mix. In fact, weight training can help you run better and perhaps faster. By developing your CORE muscles your running will become more efficient. Your speed may improve by simply working on your leg strength. The biggest advantage of weight training is that you are less prone to injuries. No, you won’t bulk up. Endurance programs limit the ability to increase muscle mass. The muscle you do gain, if it’s in an extra pound or so, will translate into more power and strength. Runners can easily add a weight routine into their schedule. Only 2-3 workouts per week, using lighter weight for repetitions of 15-20 and 1-3 sets; resting in between each.
The weight exercise to try this week is:
Lateral Raise to develop shoulders important for posture, arm movement and breathing.
Stand in front of a mirror holding 3-8 pound weights in each hand.
Arms are down at your side and feet are shoulder width apart.
With arms slightly bent, raise your arms to the side without going higher than you shoulders.
Repeat 15-20 times 1-3 sets.
Feet

Let’s try something new. A word will be selected, at random, from the dictionary and will be posted with its definition. Try using the word in a mantra or repeat the the definition on your run to motivate, create some positive energy or tackle a tough workout.
DYNAMO- A combining form meaning POWER, STRENGTH, ENERGY

I’m new to trail running and need a good starter pair trail running shoes. Any suggestions? I’ve always liked Adidas. Maybe Adidas Women’s Response Trail X Shoes or the Adidas Women’s Tundra Shoes?

Attagirl

Attagirl, you’re in for some fun. Trail running offers a whole new dimension to running. Run Bargains has a great selection of trail running shoes for runners of all abilities. But, since you’re more familiar with Adidas products, it may be safer to start with a pair of the “Tundra” or the “Trail Response” like you mentioned. Both are good shoes with agressive “Traxion” outsoles for good grip on the trails. They are made for neutral runners or runners who pronate (turn in) slightly. The main difference is that the “Trail Response” offers adiPrene cushioning in the forefoot as well as the heel and uses the “Torsion” system for midfoot stability. Those added features might be important to you depending on your running mechanics. Either pair you choose should start you down the trail.

New comment “Shoes For You”
Comment:
Hey,
I really like the suggestion about writing the dates on my shoes! I bought the
Adidas Women’s Response www.runbargains.com last
month and love them. Since I’m I light runner, do you think I still need to
replace my shoes every six months?
Attagirl
New favorite shoe store www.RunBargains.com

Yes, even light runners need to replace their shoes every six months. The materials used, primarily the EVA (aka ethylene vinyl acetate) in the midsole, are affected by the repeated impact of running. The “compression set” of the EVA is when the the midsole loses it’s ability to expand after compression. Also, unless you strictly use your shoes for running, that means no gym, no walking, they are being used. Trying to get that extra mile could set you back a few weeks with an injury. We all like to save money but shoes can be the reward for being dedicated to your health and overall fitness.

What’s the hardest part about running in a fun run when you’re not in racing shape? Your ego and the possibility that your marker might finish ahead of you? Or, perhaps it’s just allowing yourself to run without the pressure of giving it your all. Most likely though, it’s the pain. A friend was putting on a 10K this weekend I gave myself permission just to run. A low key, small run with the a nice group in good spirits. At the start, I remembered to look up and take in the outstanding scenery that stretched out before me. As another runner passed me, I stayed relaxed and focused on my goal of “being there”. I did pretty well. I didn’t start the ugly talk with myself and when the steep inclines turn into grinds, I told myself, “It’s okay. It’s only temporary.” Hey, not too bad. The challenge is when the lack of endurance and strenght becomes the refrigerator strapped on your back. It was here that a friend came up on me as I shuffled up a hill and told me to “dig”. Yeah, right. That was as good as it was going to get at that moment. Luckily, that was the last hill. After regrouping, I looked up to take in the view and saw the finish in the distance. Phew.

It’s Springtime. Time to add some speed work, up the miles and do some runs. It’s also time to get some new shoes. Yep, at least every six months. If your like most runners, you’ll check out the best deals first. Not a bad idea but, don’t buy shoes just because they’re the least expensive. There isn’t a one shoe for all. Running shoes are designed for a variety of runners, terrain and function. Look at the selection with in your price range and compare that selection with your running needs. Questions to ask:
How often do you run?
What surface do you run on – treadmill, road, trail?
How far do you like to run or how many miles per week?
Are you a heavier or lighter runner?
Efficient or more of a plodder?
Do you have any biomechanical or structural issues like pronation, bunions, or neuromas?
Now, start evaluating the selection of shoes and see which ones offer the technology to address your running needs.
Just a ssuggestion, write the date on your shoes to remember when you bought them or note in in you running log.
Happy feet make for happy runs.

Most of you know the 10% rule to training. Not to increase your weekly mileage more than 10% or you could be risking injury. Okay, but what about overtraining? Isn’t overtraining increasing mileage too quickly? No, actually they are quite different. The injuries incurred by too much too quickly are novice mistakes or impatience of runners. Overtraining is typically seen in seasoned athletes who tend to try to maintain intensity of training without periods of rest during the year. Chronic fatigue, decrease in performance, changes in heart rate and sleep are indications of overtraining. If you suspect that you be overtrained, monitor your resting heart rate for 7 days. Usually in the morning, before rising, 15sec x 4. If there has been a 5% change, cut your mileage in half and if the change has been 10%, take off for one week. A 3 week increase and a 1 week decrease by 50% cycle in your running program is the best way to avoid overtraining.

You never know where your motivation will come from or from whom. The other day, I met two people who began running to help with their weight loss program. You’d never know that they had both lost over 100 pounds. 100 pounds! While running was initially used to burn up the calories, they have become avid runners. With a couple of sub-4 hour marathons, their sights are set on qualifing for Boston. Wow! Those first few runs must have been difficult. The challenges of increasing mileage, learning how to add speed work and discovering the joy that comes with running. Most of us have learned that from our years of running. But, we also all have our own obstacles. Although we may not have 100 pounds to carry on a run, getting out the front door or putting on our shoes may seem just as hard. Significant life events can be the weightiest. These are the times when we need something to motivate us. It may be a mental game as simple as saying, “Only an easy mile”. Perhaps, a reward like new socks or a massage. Sometimes it’s others success. Knowing they had it harder and if they can…