Monday, September 28, 2009

Best Way to Start a New Exercise Plan and Stick to It!


As I mentioned in a previous post, Golda of the Body Love Wellness Blog shares her some great questions that non-athletes can think about before taking up a training and exercise program in the article, 'Exorcising Exercising.'

Golda recommends taking some quiet time to write out feelings about exercise, including answering the following questions. Here are MY answers!

What “exercise” means to you. Her tip is that if “exercise” doesn’t have strong connotations for you, try other words, like “working out” or “body movement.”

Exercise is a tool I use to make my life better.

Your negative experiences regarding exercise.

When I was in high school I was not the best runner on my track or cross country team. I started out too fast and felt I had to compete with the naturally gifted athletes. I also suffer from DOMS, delayed onset muscle soreness, after I introduce a new type of exercise into my routine. If I stop exercising for a week or more, it is hard to get back into a routine.

Your positive experiences regarding exercise.

Exercise makes me feel more attractive!
I run to strengthen my bones because I am petite and doctors warn me about my bone density. I run to keep up my cardiovascular fitness, so I can walk long distances and up stairs without getting out of breath. I run because I like the way my body looks when I am exercising regarly. I don't run year round, other forms of exercise for me include cycling, yoga, aerobics and lifting weights.

Your assumptions about exercise.

Regular exercise will keep my body healthy. New exercises will result in DOMS, which goes away in a few days. Lack of exercise makes me crabby and sleepy, but I don't feel as rested when I do sleep. If I force myself to do exercises I will not enjoy, I will feel negative about exercising. I need to have a preplanned exercise routine for the week in order to achieve 100% of my exercise goals. I am not the type of person that can "fit exercise in" without carving out specific times to be active in my schedule.

If you have already have an exercise plan in place, Golda has more questions for you in Part 2 of her post.

Most Read Posts:

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Video Review – NCAA: Nutrition and Eating Disorders in College Athletics

NCAA: Nutrition and Eating Disorders in College Athletics

Part 1 Afraid to Eat: Eating Disorders and the Student Athlete
Part 2 Eating Disorders: What Can you do?
Part 3 Out of Balance: Nutrition and Weight

Each video is around 15 minutes long and features candid interviews with actual collegiate athletes.

I was shocked at the types of attitudes about weight there were in college when I was growing up (the informational packet included articles on sports and nutrition from the late 1980’s). An athlete stated that there was a weekly weigh in on her team and the two members of her cross country who had gained the most weight were forced to wear t-shirts that advertised their status as the heaviest members of the team.

I had always been just a middle to the back of the pack runner in high school, I feel relieved that I wasn’t subjected to that type of pressure in my teen years.

I have been slim my whole life, and I was on a good cross country team in high school, so I have a positive attitude about sports and athletic competition. It is easy for me to decide to get into running each spring and compete in local 5K and 15K races. Based on the negative things that may go on in other sports teams, I can see how some former athletes and non athletes may have negative attitudes about sports.

Golda of the Body Love Wellness Blog shares her some great questions that non-athletes can think about before taking up a training and exercise program in the article, 'Exorcising Exercising.'

Golda recommends taking some quiet time to write out feelings about exercise, including answering these questions:

What “exercise” means to you. Her tip is that if “exercise” doesn’t have strong connotations for you, try other words, like “working out” or “body movement.”

Your negative experiences regarding exercise.

Your positive experiences regarding exercise.

Your assumptions about exercise.


I will answer these questions for myself in an upcoming post!

Most Read Posts:

My top way to stick to your training schedule - Tips for using a running log
- Click Here

List of best at-work snacks for Runners - Click Here

What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here

Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Friday, September 25, 2009

How to tell if you are overtraining for running race


As I am moving from 15K to Half Marathon training plans, I have found myself needing more quality sleep and eating more food. These behaviors are a normal part of being athletic, but how can I tell if I am training too hard?

Men’s Health magazine recommends that I check my pulse first thing in the morning the day after a workout. If my heart rate 10 beats per minute or more above normal, my body is still recovering.

One of the coolest things about being a long distance runner is that my resting heart rate is lower than a non athelete. What is your resting heart rate?


Most Read Posts:

My top way to stick to your training schedule - Tips for using a running log
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What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here

Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, September 21, 2009

How to Interpret Running dreams, how to drink Valerian tea for insomnia

In the slideshow 'Your Running Dreams, Decoded,' Susan Rinkunas of Runners World explains the interpretation behind five common running dreams and offers solutions that work with the dreams to improve your running.

We're not even into fall yet in Albany and it's already getting cold at night. I drank a cup of regular tea on Saturday night to warm up while watching TV before bed. Big mistake! The caffiene kept me up half the night.

Sunday night I needed to get a good night's rest, so I tried a cup of Celestial Seasonings Sleepytime Extra Wellness Tea. It has chamomile, spearmint and Valerian. The Valerian has mild sedative properties, and made me feel very calm.

Befor I brewed the tea, I wrote in my gratitude journal, then put a teabag in a cup of hot water and meditiated quietly while I drank the tea. I felt very sleepy before I even finished my tea, but alert enough to brush my teeth and tuck myself into bed.

I slept a full 8 hours and was able to wake up to my alarm and get to work on time feeling refreshed!

How do you cure insomnia naturally?

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Friday, September 18, 2009

Pickle juice an effective remedy for running cramps

Sports Nutritionist Nancy Clark, MS, RD reports on two interesting tricks to improve performance in the article ‘Sports Nutrition News from the American College of Sports Medicine' at beginnertriathelete.com.

Should I Drink Gatorade During Long Runs?

Clark states that the American College of Sports Medicine (ACSM) found that after rinsing their mouths for five seconds with a sports drink, fasting athletes were able to run 365 meters longer in the time trial.

I sometimes skip water stations during long races if I feel too hydrated (water sloshing in my tummy), but if swishing Gatorade and spitting it out will possibly improve my endurance, I might give it a try.

Best Cure for Muscle Cramps


ACSM also found that about 25% of athletic trainers use pickle juice to treat muscle cramps. Apparently ingesting 1 to 2 ounces of pickle juice relieves cramps within 35 seconds.

Have you tried pickle juice for cramps? I would see a market for selling a packet of pickle juice similar to the packets of energy gel on the market if this is a proven remedy. I wonder if this includes diaphragm cramps as well.

Most Read Posts:

My top way to stick to your training schedule - Tips for using a running log
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List of best at-work snacks for Runners - Click Here

What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here

Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Mohawk Hudson Bike Hike Trail map and Peaceful Warrior movie review

I ran knee pain free twice this week, three miles on Tuesday and five miles last night! I will keep increasing my running SLOWLY so I won't re injure my knee this time.

How to Prepare to Run a Half Marathon

I am helping myself envision running for over two hours at a time by going on long bike rides every weekend. Cycling did not aggravate my knee but allowed me to exercise for long periods of time. Last weekend I rode the Hudson Mohawk Bike - Hike trail from Albany to the Twin Bridges and back. It was a three plus hour ride, but I took my time and had snack breaks every hour. A map of the Albany,Cohoes, Watervliet and Green Island section of the trail is here: http://www.cdtcmpo.org/mowhudns.pdf

How to return to exercise after an injury - Peaceful Warrior Movie Review


I also watched Peaceful Warrior, the story of gymnast Dan Millman. Millman shatters his leg in a motorcycle crash, and finds the inner strength and wisdom to recover and enjoy his passion of performing as a gymnast with the wise counsel of a stranger he calls Socrates.

I enjoyed this movie because it reminded me of how much I love running and showed me how to truly enjoy life.


Most Read Posts:
My top way to stick to your training schedule - Tips for using a running log - Click Here

List of best at-work snacks for Runners - Click Here

What is the best percentage of protein, carbohydrate and fat in a long distance runners diet? Click Here

Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Monday, September 14, 2009

Yoga, QiGong DVD review for runners

I asked my fellow half marathon runners on TWITTER what they did to combat the low level fatigue that I am experiencing as I train for my upcoming Marine Corps Half Marathon.

Their answers ranged from funny to inspired - one suggested not running as much, another suggested coffee, a third recommended massage, as tension gathers in her shoulders when she runs long.

I have found that Yoga and Qigong work for me. These exercises are good for my crosstraining days or any time I want to slow down, breathe deeply and relax my busy mind and tired body.

DVD Review: Yoga For Athletes with Barbara Benagh

I was overwhelmed in a good way by the number of different routines on this DVD! I am a runner, so I tried several of the running yoga routines, but there are routines for cycling, hiking, and many other sports I enjoy.

Runners can do the yoga poses and routines on this DVD to help stretch any tight, stiff muscles on crosstraining days. I would recommend this DVD for runners.

Qigong for Cleansing with Francesco Garripoli and Daisy Lee Garripoli

I am interested in Qigong but not very coordinated so I thought I would never be able to have my own routine. My dream is to be able to do a routine in the park, like the San Franciscans in Chinatown do in the mornings. Qigong for Cleansing was a useful video because Francesco and Daisy Lee patiently explained and demonstrated the moves, and then put them all together into a 9 minute routine at the end of the lesson. I think with enough practice I can master this simple routine.

What do you do to relieve stress during hard training periods?

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Friday, September 11, 2009

Best Advice on How to Become a Life Long Runner - "Make it Inevitable"

Bodybuilder Lee Hayward offers some great advice in his blog article ‘Setting Yourself Up To Win (The Real Secret To Achieving Your Bodybuilding & Fitness Goals).’

Hayward writes that, “there is one thing that all successful people have in common and that is they set up the conditions of their life in such a way to ensure their success is inevitable over the long term. Inevitability thinking is a way of putting things in place so that what you want to achieve happens automatically.”

For me, this means surrounding myself with books, movies, blogs and articles about improving my diet and running, and becoming a member of my local running group and associating with fellow runners.

What do you do to ensure your running success?

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A runner asks: How to choose the best diet?


In 'Big Food vs. Big Insurance,' an editorial printed in the New York Times, Michael Pollan states that The Centers for Disease Control estimates that Type 2 Diabetes will afflict one in three Americans born after 2000.

Pollan says that the health care industry finds it more profitable to treat chronic diseases than to prevent them. He says that there is "more money in amputating the limbs of diabetics than in counseling them on diet and exercise."

In my quest to become a better runner and prevent breast cancer (my mom died of cancer when I was 20) I read online articles and books on nutrition. I have managed to cobble together a diet, but have never visited a nutritionist.

I'm not sure if visiting a nutritionist would even be the best choice. When I was in the hospital earlier this year for surgery, I was given a colored drink that was mostly high fructose corn syrup. I had to physically ask for a 100% fruit juice drink.

In another New York Times story, 'For Your Health, Froot Loops' William Neuman recently reported that, "A new food-labeling campaign called Smart Choices, backed by most of the nation’s largest food manufacturers, has chosen Froot Loops and Cocoa Krispies as two of their recommended products."

I understand that food manufacturers want to devise a marketing strategy to promote their products, but the President of the Smart Choices board is Eileen T. Kennedy, the dean of the Friedman School of Nutrition Science and Policy at Tufts University! How can she create a program that recommends a sugary cereal at breakfast, the most important meal of the day?

As a runner, food serves the role of nourishing me and feeding my muscles to enable me to increase my performance. I also enjoy the taste and texture of food, as well as the act of sharing food with others. I am attracted to bright colors, so having a meal with many brightly colored vegetables makes me feel happy.

What are your strategies for improving nutrition? Have you ever visited a nutritionist for a personal consultation?


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How to Find New Running Routes in your Community
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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Tuesday, September 8, 2009

How to start running again after an injury or break from running

I enjoy reading about running at Runners Lounge, and one of my favorite blogs, The Rules and Laws of Running, is by runners Tom Green and Amy Hunold-VanGundy.

I took a lot of good advice from the blog post Advice from an Expert Beginner. Amy Hunold-VanGundy offers tips for veteran runners that are re-entering training after a period of inactivity or injury.

While I was recovering from the ITBS injury, I felt sad at the thought of the endurance built up from my 6 and 7 mile runs slipping away as I focused on healing and cross training. I was scared of losing my motivation and slipping into a habit of skipping workouts and settling for less than my best when I did lace my shoes and head out to Washington Park.

Hunold-VanGundy advises beginning runners to build an athletic base, cross train, listen to our bodies and rely on a coach or knowledgeable friend to temper our newfound enthusiasm for getting back into shape.

I work well by following a training schedule; it prevents me from overtraining, builds cross training and strength workouts into my schedule, and gives me the feeling of accomplishing my goals.

I started to run a 13 mile run with the Albany Running Exchange on Sunday. On about mile 9, my knee pain flared back up and I ended up walking the last two miles. I iced and took NSAIDs, and discovered my old tube of icy hot. I still get some pain when I first start to walk on the knee, but it is better than Sunday. My cross training for today was an hour of Yoga, which felt great.

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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

Friday, September 4, 2009

Best percentage of fat, protein and carbohydrate for half marathon runner diet


Christine Luff of About.com gives some basic diet information in the article, ‘Diet and Nutrition for Runners; Eat well for good health and running performance.’ Luff says that 60% carbohydrates, 20% protein, and 20% fats is the best balance for a long distance runner’s diet.

In a previous post, I wrote about keeping a food journal and finding out that my diet for the day was 2110 calories, 88 grams of fat, 286 grams of carbohydrates, 34 grams of fiber and 120 grams of protein - 49 percent carbohydrates, 22 percent protein and 30 percent fat. My big “bad” fat intake was at lunch, with the cheese in the Palak Paneer and at dinner with the creamy Vodka sauce. I also had fat in my cheddar cheese on the egg pita.

Here is my new basic diet:

Breakfast –

1 glass water as I wake up, I am always so thirsty!

1 ounce of smoked salmon
3 chunks of cantelope

Post-exercise smoothie:
1 cup water
½ cup frozen blueberries
½ scoop soy spirulina powder
½ apple
½ banana

Oatmeal
½ cup slow cook oatmeal
½ cup blueberries
shake of ground flax seed meal
dash cinnamon

Mid Morning meal - microwave the egg whites to make scrambled eggs at work

Egg Whites
Fat Free Cheddar Cheese
Salsa
Guacamole (half of the 100 calorie pack)

2 Fish oil pills, one each at breakfast and lunch
3 cups green tea or Echinacea tea throughout the day
Old juice container filled with water and half a lemon for drinking at my desk

Lunch - Pasta
Whole Wheat Angel Hair Pasta
1/2 can diced tomatoes
Fresh Basil and Oregano from my herb garden

Afternoon Snack
1/2 cup bean salad

Second Snack
1 Oikos yogurt
1/2 cup blueberries
4 almonds

Dinner – Veggies and Rice
1/2 cup brown rice
1 cup frozen vegetables
2 cups raw Kale, sauteed

Third Snack
1 cup vegetable juice
few carrot sticks

3 squares of dark chocolate

This altered food plan has given me a daily diet of 1660 calories, 31 grams of fat, 270 carbohydrate grams, 91 grams of protein and 37 grams of fiber. That is 18 percent fat, 23 percent protein and 59 percent carbohydrates!


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How to Find New Running Routes in your Community
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Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

How to use ice to heal a running injury

Rest and Ice were my knee's best friends as I tried to take care of a sore knee this week. The day after I ran a hard 15K race, I bought a new pair of running shoes and switched from my summer sandals to closed toed shoes. Because of one or none of those factors, my knee started hurting when I walked. I cut a few miles off of my scheduled runs and made sure to ice my knee after each run. I also made sure to keep on doing my strength workouts. I was able to run 4.5 miles with the Albany Running Exchange without pain last night, so I think the rest and ice helped! I am back on track to run my half marathon next month.

Certified Athletic Trainer Amy Evilsizer discusses how to diagnose and treat leg muscle injuries in her Youtube video Treating Leg Muscle Injuries at Home. In part two she offers advice for treating these injuries with R.I.C.E. (Rest, Ice, Compression, Elevation).





Most Read Posts:

How to use a running log
- Click Here

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How to Find New Running Routes in your Community
- Click Here

Are you training to run a half marathon? Click here to get free nutrition and training tips by email.

How to Support Runners Running a Half Marathon and Marathon for Charity

I first got into running 5K races because it is a great way to stay fit and give back to local charities in my community. Runners don’t have to stop at 3.1 miles, though. A number of dedicated runners are challenging themselves and raising money for those in need by running a half marathon for charity.

Donate to their good causes and show them you support their efforts to “go the distance” today:

Alex Ford is raising money for Help For Heroes by running the October 11, 2009 EDF Energy Birmingham Half Marathon. Help for Heroes rehabilitates injured service men and women.

Simon Bates is running the BUPA Great North Run 2009 on September 20, 2009. His charity is Max Appeal, a charity which supports those affected by DiGeorge syndrome and their families.

Caleb Masland has launched a campaign to raise 2620 pledged canned food donations - 100 for each mile of the marathon he will be running. Your donation will help YOUR local food pantry. Just provide your pledge in the sidebar form, and then go take that donation to your local food bank.

For me, committing to run for a charity worked because if I felt like quitting training, I would feel guilty because I would be letting down myself AND the charity. Sometimes guilt is a good motivator to get out and do a run when my natural motivation is flagging.

Most Read Posts:

How to use a running log
- Click Here

Healthful At Work Snacks for Runners - Click Here

How to Find New Running Routes in your Community
- Click Here

Are you training to run a half marathon? Click here to get free nutrition and training tips by email.