Written by Jamie Cocco
The birds are chirping, the sun is beaming through the trees, and you pass by a cow who stares at you right before you have to convince yourself for the tenth time that there is light at the end of this running tunnel. Running is not easy! Whether you are a seasoned runner, have a couple half marathons under your water bottle belt, or have written down on a piece of paper somewhere, you can’t remember where, but are pretty sure it is in the kitchen, that you are going to complete your first 5K this year. So where do you start, where should you be, or where are you going?
As a certified running coach who is also on a running journey, here are four lessons that I have learned so far:
Meet yourself where you are but push a little further each time. Stop comparing your beginning to someone else’s middle or your middle to someone else’s 15-year journey. We get stuck in the rut of seeing someone who inspires us or a friend who has been doing it for a while and try to match them. I catch myself trying to push too far too fast to keep up with more experienced runners. Running is a marathon, literally and metaphorically. Some days you just have to drag yourself out of the house and do your best. When you get to the place where your body pushes back, push a little bit further, and you will get so much out of it.
Gradually increase your distance and speed. In the past as a runner, I have pushed myself to injury because I am too competitive with myself and progress. If you are a beginner, go down the street to the nearest stop sign, farm, crossing, 10thmailbox, ding dong truck, or something close enough to be achievable, don’t stop, walking counts, and head back home. The next time go 10-20% further. Then the next time go 10-20% further. That means if you go out for 10 minutes today, then go for 11 minutes on your next run. It is the small steps in the right direction over a long period of time that make the difference.
Make every third week a recovery week, where you don’t increase distance or speed. It took me awhile to understand that shifting my focus from always gaining on my run to flexibility, balance, and strength can improve my running. Our muscles adapt faster then our connective tissue and injuries can occur when we don’t adequate recovery time. So give your muscle a short vacation, not to Fiji with those fruity drinks and colorful umbrellas in them, more like a relaxed binge watching session of Stranger Things, where you maintain your distance and speed, focus on flexibility through stretching, one of the other focal points to holistic health, and do some myofascial work (foam rolling).
Before, sometimes during, and after running, hydrate. I have been caught on both ends of the spectrum with dry mouth, wondering if the water station ahead is a mirage or not, and standing in line for a porta potty when I could be running. It is important to drink a lot of fluids the night before a big run, the day of your every day run, during a long run, and always after a run. Drink about 16 ounces of water in the 1-2 hour before you run and start to slow down your water consumption to 8 ounces during the final 30 minutes before your run, to avoid bathroom breaks. Drinking 5-15 ounces for every 15-20 minutes of running is recommended by Runner’s World. Click here to read more about hydrating from Runner’s World. More likely than not, if you do a road race, there is going to be a beer waiting for you at the end. Don’t worry. I am not telling you to not drink the beer, just drink water slowly first.
Remember, you can do it! Running is hard, so use these lessons I have larned to make it a little easier for you today. Please comment and let us know what worked for you. Thank you for reading my lessons and stories!
UESCA Certified Running Coach (United Endurance Sports Coaching Academy)
Three Steps to Improve Your Balance
Health & Fitness Specialist, Michael McCarthy
Balance can be tricky. It seldom comes easy and the more it’s neglected, the worse it gets. Whether it’s work/life, relationships, or fitness, the long-term benefits of improving your balance can be life changing. For our purposes, let’s stick with fitness.
When training for balance, let’s start at the root of the matter- feet! Most people have had their feet stuffed in their shoes for 8 or more hours per day, every day, for nearly as long as they’ve been alive. Although necessary in most circumstances, the shoes have essentially created a “crutch” for your feet. The muscles of the feet will likely have atrophied (broken down) and weakened, giving you a much less stable surface to move upon. Now I’m not saying to go burn every pair of shoes you own and to relive your Woodstock experience, but let’s address this sooner than later.
First – take your shoes off and let your toes wiggle. Let them breath and feel the ground beneath them. Our feet are incredible sensory tools and require that stimulation to function optimally. Try this out: while standing, take a tennis or lacrosse ball and place it under one foot. Gently apply pressure on the ball and slowly roll your foot up, down, left and right all over this ball. This is a great way to jump starting your nerves, relieve tension in your feet, and bring in some fresh blood supply.
Second – perform a simple exercise to “root” your feet. After you’ve rolled out your feet, stand tall, abdomen and glutes slightly engaged, with your feet facing forward about shoulder width apart. For this exercise you will focus on the connection to the ground with three parts of your foot: big toe, pinky toe, and heel. Apply pressure into the ground with just those three parts of your foot, hold for 10 seconds, and rest. Doing this exercise regularly can help strengthen the muscles of your feet and improve their neuromuscular response, essentially making them more “awake.”
Third – strength train. Having balance requires total body strength and proprioception. Standing still and training balance is one thing, but what about when we’re in motion? Teaching your body how to move through space is incredibly important and even more important as we age. Our feet have been neglected and need attention, however muscles like the glutes and core are incredibly important as well. To truly make an impact on your balance and quality of life I recommend full-body strength training 2-3 times per week. 50/50 Fitness Nutrition provides a great space to strength train in a supervised and safe environment. Programs such as personal training, Targeted Strength, Yoga, and Pilates are all fantastic options to challenge yourself. I hope to see you there!
Here at 50/50, April is all about balance… you know a balance of snow showers and spring flowers. Just kidding! Crazy weather aside, we are taking this month to focus on keeping our bodies in balance. While balance is one of our key focal points for a balanced approach to health and wellness, it can be easily overlooked. I want to take some time to discuss why balance is important, and how we can improve our balance. The importance of balance training is paramount. Two types of balance are essential for achieving functional balance: static and dynamic balance. Static balance refers to the ability to maintain your body in a set position, while dynamic balance describes the ability to remain in control of the body during changing circumstances, utilizing movements to maintain a base of support. Picture static balance as simply standing on one foot, while dynamic balance is surfing on a surf board. Both require proprioception, the ability to know where your body is in space, and strength. Focusing on improving proprioception and strength, particularly core strength, will improve your balance. This becomes increasingly important as we age, as falls due to lack of balance are a common cause of serious injury.
Proprioception requires the integration of input from our visual, sensory, and vestibular systems. Working on agility and coordination are great ways to improve your proprioceptive abilities. I encourage you to try a new class that pushes you slightly outside your comfort zone to do this. Great options for improving proprioception are Step and Core or Cardio Kick Boxing. The choreography and movements are fun and challenge your proprioception constantly. Secondly, and just as important is developing strength. As I have stated before, a well-rounded training program includes at least 2-3 days of a full-body strength training routine. Personal training and Targeted training ensure you are receiving this full-body strength programming in a safe and effective way. Pilates and Yoga are also great ways to improve core strength, and will also challenge your balance in other ways. Note, that while Bosu trainers and unstable platforms can be incorporated into a routine, training on these surfaces does not have to be a key part of improving your balance.
I encourage you all to mix up your routine this month.
Challenge your body in new and unexpected ways. Your balance will improve and your future self will thank you!
Do you have enough balance in your life? From cardio to strength to flexibility, nutrition, and everything in between – we’ve got you covered at 50/50. Come on in and speak to a specialist, to get your health and wellness back on track!Click here to Learn about and Claim your Complimentary Health and Wellness Consult!