I went on my first 9 mile run of the year on Sunday!
My run was motivated by my friend Brian calling me and casually mentioning that HE ran 9 miles on Saturday. My competitive side kicked in and I found myself out on the streets the next afternoon, determined to equal his distance. I ran from my house up to the state office campus, around the loop, and back to my house via Washington Park. Not the most picturesque run, but it served the purpose.
I paid special attention to stretching out my hips before and after the run.
The Runner’s World article ‘All in the Hips’ provides exercises for strengthening the hips and three simple tests too see if your hips are weak or tight.
What gets you out the door for a long run?
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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, March 29, 2010
Friday, March 26, 2010
Book Review: 5 Essentials for a Winning Life by Chris Carmichael
Lance Armstrong’s coach Chris Carmichael offers advice on improving nutrition, fitness, and living a “high performance lifestyle” in the book ‘5 Essentials for a Winning Life.’
The workouts are general in nature, not geared towards cyclists or long distance runners, but instead focused on developing strength and endurance to better perform the tasks of daily living.
I liked Carmichael’s take on the essential elements of a high performance lifestyle. Carmichael states that high performance athletes have the mental, emotional and physical energy to connect meaningfully with work and personal relationships. They have the energy reserves and sense of control that will let them cope with adversity without throwing their lives off track. They are not hindered by self-imposed limitations and they do not shrink from competition. High performance athletes commit to achieving their goals, are proud of all they have accomplished and have the confidence and competence that attracts the respect of their peers.
Carmichael’s focus in the book is balancing Relationships, Career, Fitness, Nutrition and Health to increase the athlete’s ability to achieve goals and live life to the fullest.
Carmichael offers solid nutrition advice and recipes focused on whole grains, fruits, vegetables, nuts and seeds, low-fat dairy and the elimination of most processed foods. Interestingly, Carmichael has found that many of his clients have a basically nutritious diet, if they would only cut out the soda, alcohol, tobacco, corn syrup, trans fats and fancy coffee drinks. Carmichael’s exercise routine consists of multi-joint strength training and intervals, with the focus on making your body stronger and more able to meet the demands of every day living through hard work.
I especially liked Carmichael’s tips on working out while on a business trip. His “Hotel Room Workout” consists of bed pushups, runway broad jumps, chair dips, combination lunges, windshield wipers, plyometric wall pushes, and phone book crunches. He also suggests asking the client to tell you about their favorite running route or if you can join him/her on a run.
What are your tips on running while away from home on business or vacation?
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.
The workouts are general in nature, not geared towards cyclists or long distance runners, but instead focused on developing strength and endurance to better perform the tasks of daily living.
I liked Carmichael’s take on the essential elements of a high performance lifestyle. Carmichael states that high performance athletes have the mental, emotional and physical energy to connect meaningfully with work and personal relationships. They have the energy reserves and sense of control that will let them cope with adversity without throwing their lives off track. They are not hindered by self-imposed limitations and they do not shrink from competition. High performance athletes commit to achieving their goals, are proud of all they have accomplished and have the confidence and competence that attracts the respect of their peers.
Carmichael’s focus in the book is balancing Relationships, Career, Fitness, Nutrition and Health to increase the athlete’s ability to achieve goals and live life to the fullest.
Carmichael offers solid nutrition advice and recipes focused on whole grains, fruits, vegetables, nuts and seeds, low-fat dairy and the elimination of most processed foods. Interestingly, Carmichael has found that many of his clients have a basically nutritious diet, if they would only cut out the soda, alcohol, tobacco, corn syrup, trans fats and fancy coffee drinks. Carmichael’s exercise routine consists of multi-joint strength training and intervals, with the focus on making your body stronger and more able to meet the demands of every day living through hard work.
I especially liked Carmichael’s tips on working out while on a business trip. His “Hotel Room Workout” consists of bed pushups, runway broad jumps, chair dips, combination lunges, windshield wipers, plyometric wall pushes, and phone book crunches. He also suggests asking the client to tell you about their favorite running route or if you can join him/her on a run.
What are your tips on running while away from home on business or vacation?
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, March 22, 2010
Are You Ready by Bob Harper - Book Review
Are You Ready by Bob Harper
Bob Harper is my favorite personal trainer. Harper, a trainer on the ‘Biggest Loser’ TV show, shares his ‘Inner Compass’ theory of personal training with readers in the book ‘Are You Ready.’ In the book, Harper gives readers a list of questions to ask themselves before deciding to improve their lives through diet and exercise, including:
What are your fears, if any, about making such a big commitment to change?
Are you ready to stop blaming others for your problems?
Are you ready to take responsibility for your life?
Do you want to treat your body with respect, learn to cherish it and make it the vessel it was always meant to be?
Imagine reaching your goals; what will that feel like?
What diets have you followed? What worked and didn’t work?
I liked the advice Harper gave about keeping a food journal. I have kept a food journal to collect data on how many grams of carbohydrates, protein and fat are in my diet, but I never thought to write down how I was feeling when I ate each of the meals. This would be a revealing exercise for emotional eaters.
The book also offers workout advice and a long list of healthful foods.
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.
Bob Harper is my favorite personal trainer. Harper, a trainer on the ‘Biggest Loser’ TV show, shares his ‘Inner Compass’ theory of personal training with readers in the book ‘Are You Ready.’ In the book, Harper gives readers a list of questions to ask themselves before deciding to improve their lives through diet and exercise, including:
What are your fears, if any, about making such a big commitment to change?
Are you ready to stop blaming others for your problems?
Are you ready to take responsibility for your life?
Do you want to treat your body with respect, learn to cherish it and make it the vessel it was always meant to be?
Imagine reaching your goals; what will that feel like?
What diets have you followed? What worked and didn’t work?
I liked the advice Harper gave about keeping a food journal. I have kept a food journal to collect data on how many grams of carbohydrates, protein and fat are in my diet, but I never thought to write down how I was feeling when I ate each of the meals. This would be a revealing exercise for emotional eaters.
The book also offers workout advice and a long list of healthful foods.
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, March 15, 2010
Book Review - How to Start an Exercise Program
ACSM Fitness Book
This is an excellent book for anyone currently living a sedentary lifestyle that is looking to start an exercise program. I like that this book allows readers to come to the conclusion that they might not be ready to exercise yet. When half of all new exercisers end up returning to their sedentary lifestyle, finding the proper motivation to take up a fitness regimen is essential.
The ACSM fitness book helps the reader find the true reason for their motivation to exercise by asking the following questions:
What is it about my body and mind that I am unhappy with that could be positively affected by exercising regularly?
Would I really like to change, even if it means I am giving up something I am accustomed to?
Do I think I can mobilize the mental strength if that’s what I want or need to do?
What has my previous experience with personal health behavior change been? Will that help me this time around? What can I learn from experience that will help me this time?
For whom do I want to make the changes – myself or someone else?
The book also asks if the reader uses phrases like “I have to,” “I ought to,” and “I should” when describing the intent to exercise rather than “I want to” or “I would like to.” Telling yourself that you “ought to” do something induces guilt rather than positive motivation. Positive motivation connects a positive feeling with an action, not a negative feeling like guilt.
According to ACSM, physical fitness has four components, Aerobic fitness, muscular fitness, flexibility and body composition. The book provides a baseline assessment procedure and a list of exercises in each of the four categories that will take sedentary individuals from a low fitness level to a high fitness level in aerobic fitness, muscular fitness and flexibility.
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.
This is an excellent book for anyone currently living a sedentary lifestyle that is looking to start an exercise program. I like that this book allows readers to come to the conclusion that they might not be ready to exercise yet. When half of all new exercisers end up returning to their sedentary lifestyle, finding the proper motivation to take up a fitness regimen is essential.
The ACSM fitness book helps the reader find the true reason for their motivation to exercise by asking the following questions:
What is it about my body and mind that I am unhappy with that could be positively affected by exercising regularly?
Would I really like to change, even if it means I am giving up something I am accustomed to?
Do I think I can mobilize the mental strength if that’s what I want or need to do?
What has my previous experience with personal health behavior change been? Will that help me this time around? What can I learn from experience that will help me this time?
For whom do I want to make the changes – myself or someone else?
The book also asks if the reader uses phrases like “I have to,” “I ought to,” and “I should” when describing the intent to exercise rather than “I want to” or “I would like to.” Telling yourself that you “ought to” do something induces guilt rather than positive motivation. Positive motivation connects a positive feeling with an action, not a negative feeling like guilt.
According to ACSM, physical fitness has four components, Aerobic fitness, muscular fitness, flexibility and body composition. The book provides a baseline assessment procedure and a list of exercises in each of the four categories that will take sedentary individuals from a low fitness level to a high fitness level in aerobic fitness, muscular fitness and flexibility.
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, March 8, 2010
Dynamic Warmup Stretches for Runners
Runner’s World offers a series of dynamic warmup stretches for runners in this educational video. I have had good luck with adding a movement similar to a leg lift to my warmups. I feel like it helps warm up my iliotibial band and my hip. I start every running workout with 5 – 10 minutes of walking, then dynamic stretches. Be sure to keep running muscles warm while you stretch, or walk for a few minutes before you start your actual run.
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.
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.
Wednesday, March 3, 2010
How to Switch from Treadmill to Running Outside
In the Runners World blog post ‘How Can I Transition from Treadmill to Road... Injury Free?’ Dr. Lewis G. Maharam, the medical director of the New York Road Runners, ING New York City Marathon, all of Elite Racing’s Musical Marathons, and The Leukemia & Lymphoma Society’s Team in Training program, offers advice for treadmill based runners looking to transition to outdoor runs.
Doctor Maharam writes that, “On the treadmill, our feet parallel the belt; outside, it is normal to be slightly "out-toed." This change is enough, if doing the same mileage, to cause inflammation and pulls of muscles, tendons, and ligaments, and have you missing some training due to injury. Therefore, when transferring from treadmills to outside, you cannot proceed with the same mileage as if there is no difference, without risking injury.”
I find that running outdoors in the wind and on varying terrain is more difficult than treadmill runs, but I find that the views, sunshine and feeling of being outdoors compensates for the ease of treadmill running. I do not carry a watch when I run outdoors, so I run according to my perceived exertion, not a time goal.
How do you make the transition from treadmill to open road?
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.
Doctor Maharam writes that, “On the treadmill, our feet parallel the belt; outside, it is normal to be slightly "out-toed." This change is enough, if doing the same mileage, to cause inflammation and pulls of muscles, tendons, and ligaments, and have you missing some training due to injury. Therefore, when transferring from treadmills to outside, you cannot proceed with the same mileage as if there is no difference, without risking injury.”
I find that running outdoors in the wind and on varying terrain is more difficult than treadmill runs, but I find that the views, sunshine and feeling of being outdoors compensates for the ease of treadmill running. I do not carry a watch when I run outdoors, so I run according to my perceived exertion, not a time goal.
How do you make the transition from treadmill to open road?
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.
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