Calling All RUNNERS...

WANTABEES, NEWBIES, and RETURNEES!!

"There are plenty of difficult obstacles in your path, Don't allow yourself to become one of them." Ralph Marston

There seems to be a lot of talk in the air: C25K, Training programs, 5ks, Resolutions, Goals....

Whether you are just starting and wanting to know where to start or you have been running a while: there is always something we are wanting to know or get refreshed on. 

I have been running for a while but there is always something new I learn. Often I learn that the things I thought I knew wasn't right in the first place. 

I love my running magazines. I get inspired, encouraged and motivated with each turn of the page. I have noticed my mailbox has not gotten a "Runners World" in a couple weeks. I went to 3 stores to pick one up. NO ONE sells them in the town of HOLLY!! 

Feigning for my reading fix I pulled out one of my old copies. It was like a new read. I know I am a bit forgetful but I seriously didn't remember this one at all.  This issue was a mini gold mine. 

I wanted to share my treasure with you!!

Runners World May 2012

"HEAD TO TOE"

BRAIN

• "Know that your Designed to Run: Humans can run farther than Most animals!"
• "Understand Discomfort: Running can be hard but don't call it pain, says Loftus. "Pain is getting burned by a stove, he says. Some discomfort can lead to improvements in fitness. Whats hard today will be easier tomorrow"
• "Run What You Can: "Any amount of exercise is better than zero," says Jennifer Burningham, a coach in Portland Oregon."
• "Be Flexible: "Don't be rule-bound by a rigid schedule," says Burningham, "instead make a weekly plan that works for you. and if you miss a day, don't freak out, just run the next day."

EYES

• "Take the long view: Face it: "Your 40 year old body won't respond like it did in your 20's, "says Burningham. If your coming back from a layoff, you can regain your form-in time. Push too hard and you risk injury."
• "Look ahead: "Get your torso to relax by focusing your gaze on the horizon," says Hand. Raising your eyes naturally straightens your posture making you run taller and engaging stability muscles from your core to your hips."

ARMS

• "Swing It: To increase your pace, speed up your arm swing. "Set your cadence with your arms-slowing down or speeding up the tempo like a metronome-and your legs will follow their lead."
• "Keep Them Bent: Relax shoulders and arms by keeping hands at waist level, not pumping around your chest, says Hand. Bend arms at a 90-degree angle, swing them straight forward and backward, and relax hands."

SHOULDERS

• "Rub Shoulders: There's nothing like hanging out with other runners, make plans to run together and it'll be harder to choose the sofa over your running shoes."

EARS

• "Listen Up: According to a 2007 study in the journal of Sport & Exercise Psychology, listening to music during low and moderate exercise diverts your attention from fatigue. Put your faves at the end of your play list to finish your run on a high note.

STOMACH

• "Eat to Win: "Will power is sustained by your energy supply" say Baumeister. Nutritious food sustains muscles and determines , "Sugar provides a quick boost," he says. "Protein works over a longer period of time." 
• "Beat the Growl "Every four hours, eat a meal of about 500 to 700 calories to maintain energy levels, says Nancy Clark, a registered dietitian in Boston. "If you stay fueled all day you won't be tempted to overeat at dinner."

TORSO

• "Stay Centered: Newbies tend to lean too far forward and take long strides that cause each footfall to act like a brake against the body's momentum, Run tall, look up, shorten your stride, and your center of gravity. This saves energy and reduces the impact forces on knees."

GLUTES

• "Beef up your Butt: The weakest muscle in a beginners body are typically the stride-driving gluteus duo  of the maximus and medias (Blame your office chair). says Hand. Strengthen them with these moves:"
• "Walking Lunges"
• "The Clam"

HAMSTRINGS

• "Stay Flexible: Your hams help flex the knee, absorb impact, and lift your feet."

LOWER LEG

• "Build Strength: Shinsplints are caused by the overuse of the tibialis and soleus muscles in the lower leg. Avoid them by building you run time slowly, running on soft surfaces, and doing two daily exercises."

QUADS

• "Stretch Em Out: Your quads are the largest and strongest muscle group in your body because they control its heaviest bone-the femur. Stretch to relax them after a run."

KNEES

• "Take it Easy: Connective tissue like ligaments and tendons takes longer than muscles to adapt to the rigors of running. Increase weekly run time b just 10 percent a week to week to give your knees a chance to catch up to your muscles."

FEET

• "Visit a Retailer: A Skilled, running-shoe salesperson will guide your selection after asking about your running habits- how much you plan to run, the surface you'll run on, your injury history-and evaluating your pronation ( the way your foot rolls after it impacts the ground)."
• "Get Measured: " A properly fitted shoe should leave a thumbs width of space between the nose of the shoe and your toes to accommodate foot swelling."

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The Rundown:
Distance: 6 mile
Pace: 1st 5 miles TM at 7:45 1 mile cool down on track
Time: 38:
Comments: Cold Plunge was drained.

Some great little nuggets in there. Hope you were able to find a little something. If not what would you like to know??

Anita