At this stage of the game many of you are entering the second half and final phase of your Bluenose preparations. Well Done! Commitment is everything. Over the long Easter weekend take some time to reflect on your progress thus far as well as review your goals and primary objective. Enjoy some quality R&R away from work and reward yourself with activities you enjoy. And, as with all things training related moderation is the word of the day; rather the weekend.
Take stock, fine-tune and recover...be wise with your time and enjoy everything running has done for
(and to) you.
Run Strong; Be Wise!
David (F542)
Set your clocks back; but be sure to look forward...it's time to maintain your base; use the momentum of recent success to establish goals for 2013. Run Strong: Read On...
Wednesday, 20 April 2011
Tuesday, 12 April 2011
Spring/Power Forward; but don’t fall back…
…that is to say that although the nice weather is beckoning you to run outdoors; you may still need to set aside some time in the gym so you can focus on strength training.
Spring usually signals the start of organized road races and official race seasons; as was the case in Nova Scotia where the unofficial Kick-off took place with the Goff’s “Back to Basics” 8-Miler” early last month. So with so many races and so little time between them, you will most likely want to run and train outdoors – I know I do.
However, as many of you already know, a majority of runners who train for road-races; be it a 5K all the way up to marathon distances and beyond, have probably focused for the most part on building and maintaining their base by pounding out the miles. And given the winter months we just ran through a lot of those miles were probably run indoors around a track or on a treadmill. So it’s only natural that runners of all distances are itching to run outdoors not that spring has sprung.
I am with you in that it is great to run outdoors; being able to experience the run with all of your senses; no longer wrapped up and swaddled under layers and layers of clothing.
However, many would consider this to be a mistake of monumental proportion.
I agree that it is extremely important to build endurance and create the stamina needed to cover your preferred racing distance. And, I know that there is no substitute for actual road running where experience as a runner is achieved with each pounding footfall and heel strike. We all know that to be successful in distance running we need to actually get out there and run if we are to reap any of the following rewards:
1. Distance running relies on the delivery of oxygen to your working muscles, and by extension your muscles’ ability to process the oxygen as efficiently as possible.
2. Additionally, oxygen also allows your body to break down and deal with the effects of lactic acid build-up in the muscles during exercise. As such, the more you run you will be able to extend your lactic acid threshold so you can run longer (distances and/or time) before muscle fatigue sets in.
3. And, as you become a more efficient runner, your muscles will need more oxygen to maintain that efficiency…it’s a basic cycle of supply and demand where oxygen must be immediately available to fuel the muscles’ demands. This is the stamina for exercise that is created on the run…and if you don’t get out there to build that runner’s stamina it really won’t matter how strong your muscles are if they cannot be employed efficiently. Again. It’s a cycle of fuel, energy and demand.
However, strength training is not something to be overlooked…it is an integral part of preparing yourself for a successful road race and running experience
1. Strength training can increase bone density and help to prevent injury related to the incredible amount of stress that is placed on a runner’s bones during every kilometer that is pounded out on the road. Especially with marathon related distances where there is a propensity to sustain repetitive use related stress fractures etc.
2. Stronger muscles also translates into increasing athletic power output – after all athletic performance is proportional to the amount of force that can be produced and how efficiently and quickly the muscle can produce it. That is the essence of power.
3. And, as a runner, when you try to run as fast as possible your feet will only be in contact with the ground for a very short period of time between strides. So, the more strength you have in your muscles the better the transfer of power will be as you kick-off each new stride. So the further you can propel yourself forward with a powerful stride the faster you will be able to get to the finish line.
So, while you continue to train for this season’s races and struggle with the urge to run outdoors just remember you can always save strength training for a rainy day…
Run Strong: Live Well!
David (F542)
Spring usually signals the start of organized road races and official race seasons; as was the case in Nova Scotia where the unofficial Kick-off took place with the Goff’s “Back to Basics” 8-Miler” early last month. So with so many races and so little time between them, you will most likely want to run and train outdoors – I know I do.
However, as many of you already know, a majority of runners who train for road-races; be it a 5K all the way up to marathon distances and beyond, have probably focused for the most part on building and maintaining their base by pounding out the miles. And given the winter months we just ran through a lot of those miles were probably run indoors around a track or on a treadmill. So it’s only natural that runners of all distances are itching to run outdoors not that spring has sprung.
I am with you in that it is great to run outdoors; being able to experience the run with all of your senses; no longer wrapped up and swaddled under layers and layers of clothing.
However, many would consider this to be a mistake of monumental proportion.
I agree that it is extremely important to build endurance and create the stamina needed to cover your preferred racing distance. And, I know that there is no substitute for actual road running where experience as a runner is achieved with each pounding footfall and heel strike. We all know that to be successful in distance running we need to actually get out there and run if we are to reap any of the following rewards:
1. Distance running relies on the delivery of oxygen to your working muscles, and by extension your muscles’ ability to process the oxygen as efficiently as possible.
2. Additionally, oxygen also allows your body to break down and deal with the effects of lactic acid build-up in the muscles during exercise. As such, the more you run you will be able to extend your lactic acid threshold so you can run longer (distances and/or time) before muscle fatigue sets in.
3. And, as you become a more efficient runner, your muscles will need more oxygen to maintain that efficiency…it’s a basic cycle of supply and demand where oxygen must be immediately available to fuel the muscles’ demands. This is the stamina for exercise that is created on the run…and if you don’t get out there to build that runner’s stamina it really won’t matter how strong your muscles are if they cannot be employed efficiently. Again. It’s a cycle of fuel, energy and demand.
However, strength training is not something to be overlooked…it is an integral part of preparing yourself for a successful road race and running experience
1. Strength training can increase bone density and help to prevent injury related to the incredible amount of stress that is placed on a runner’s bones during every kilometer that is pounded out on the road. Especially with marathon related distances where there is a propensity to sustain repetitive use related stress fractures etc.
2. Stronger muscles also translates into increasing athletic power output – after all athletic performance is proportional to the amount of force that can be produced and how efficiently and quickly the muscle can produce it. That is the essence of power.
3. And, as a runner, when you try to run as fast as possible your feet will only be in contact with the ground for a very short period of time between strides. So, the more strength you have in your muscles the better the transfer of power will be as you kick-off each new stride. So the further you can propel yourself forward with a powerful stride the faster you will be able to get to the finish line.
So, while you continue to train for this season’s races and struggle with the urge to run outdoors just remember you can always save strength training for a rainy day…
Run Strong: Live Well!
David (F542)
Wednesday, 6 April 2011
Sunday, 3 April 2011
A new week; a new you...who knew?
For some of you this is the second week of a new lifestyle...put aside those fears because you have proven you have the ability to run. Running as you are quickly finding out is a lifestyle activity that is rewarding on a personal level. Goals are yours to set, yours to meet and yours to exceed...ask yourself: What limits me...?
Each week set achievable goals and prepare to meet them...run with others, make new friends and meet new people; runners are eager to share and quick to encourage. Continue on your journey; this new week will offer challenges that will reveal insights into the true you. I have heard it said that when it comes to running; as in life, the difference between success and disappointment comes down to a single step. So lace up and put a little swagger into it...you are well beyond that first step.
Run Strong: Live Well!
David (F542)
Each week set achievable goals and prepare to meet them...run with others, make new friends and meet new people; runners are eager to share and quick to encourage. Continue on your journey; this new week will offer challenges that will reveal insights into the true you. I have heard it said that when it comes to running; as in life, the difference between success and disappointment comes down to a single step. So lace up and put a little swagger into it...you are well beyond that first step.
Run Strong: Live Well!
David (F542)
Saturday, 2 April 2011
Why Run: a question for the ages?
Whenever I begin to train new runners I usually start out by asking them why they have decided to run...and more often than not their answers seem to be centered on improving their health, meeting new people, losing weight or crossing items off of their bucket lists. Maybe the common threads are the result of them having been put on the spot; who knows.
However, once these new runners become seasoned; their answers seem to vary due in part to their individual life experiences – they drill down to specifics within the main categories of why people run. That being said; if you ask ten runners why they run you'll probably receive 10 very different answers. In spite of this the common denominators in why people run usually fall into one of the following categories. If you stop to think about it there are only a handful of lifestyle changing motivators to chose from...so here’s a list of categories:
· Running for Health Benefits - numerous studies have shown that running and active living have a profound effect on reducing your exposure to illness. Running is considered one of the best aerobic exercises for physical conditioning of your heart and lungs. It is effective for sure and has helped the military condition soldiers around the world. Running improves circulation and has been shown to help undo some of the damage done to the body as a result of living very sedentary lifestyles to the point that it can help decrease the risk of a heart attack.
Running is also noted to be an excellent stress-reliever. The more you run the closer you get to experiencing the much talked about “runners high.” With all of the brain’s functions and chemicals firing in unison during a run there is undoubtedly a euphoria that will make runners feel great long after completing an exhilarating run. Studies have also shown that running helps in the long term treatment of depression.
Although research has shown that healthy adults who exercise regularly are generally happier than those who don't I can honestly say that running has made me happier and more well adjusted...(But you would need to ask my wife and kids about that...just to be sure); although I do feel great! And, I cannot recall a single instance when I was running where fellow runners were grumpy or even pessimistic. Personally, I think there is a lesson to be learned in there: World Peace through healthy living...think about it!
I also believe that active living and running contribute to inspiring a creative mind. After all, with the brain firing on all cylinders the longer you run the more time you have to think with a clear and uncluttered mind. Again, I think there’s another lesson here. In a previous blog I spoke to this issue and cited the benefits of getting your creative juices flowing by starting your day off with a run.
Running; be it for 5K or 50K helps to improve endurance and stamina. It improves fitness, helps in weight management and ensures body systems are functioning in unison to keep your body running like a well oiled machine.
In short running helps maintain a healthy mind in a healthy body!
· Running for weight-loss is also another big reason people decide to run. It is certainly an efficient way of burning calories due to its ability to engage major muscle groups and trigger a higher post activity metabolism. Running burns calories period. And, when combined with a well balanced diet it motivates runners to do more as results are instantaneous and have an immediate impact on how you feel and how you look. Who doesn’t’ want to be recognized for looking good and feeling great. Sign me up...how about you?
· And of course there is the social side of running; everybody wants to be part of something special...running groups get together for a million reasons. I guarantee if you have a reason to run; there are at least 100 groups running for the same reason. Think about all the lung runs, marathon fundraisers and causes...running is the great equalizer; everyone can do it; after all we were made to run as a species. Fast, slow, trail, road, ultra; you name it someone has run it. So go ahead and get out there; meet likeminded people, socialize and run with it!
If you think about it people run for themselves...they may have a motivator that falls into one of these categories; but once all is said and done runners lace up their shoes and run for personal satisfaction. There are certainly benefits to be gleaned...but in the end you run because you want to; then you run because you need to and before you know it you run because you are a runner: period!
Run Strong and Live Right!
David (F542)
However, once these new runners become seasoned; their answers seem to vary due in part to their individual life experiences – they drill down to specifics within the main categories of why people run. That being said; if you ask ten runners why they run you'll probably receive 10 very different answers. In spite of this the common denominators in why people run usually fall into one of the following categories. If you stop to think about it there are only a handful of lifestyle changing motivators to chose from...so here’s a list of categories:
· Running for Health Benefits - numerous studies have shown that running and active living have a profound effect on reducing your exposure to illness. Running is considered one of the best aerobic exercises for physical conditioning of your heart and lungs. It is effective for sure and has helped the military condition soldiers around the world. Running improves circulation and has been shown to help undo some of the damage done to the body as a result of living very sedentary lifestyles to the point that it can help decrease the risk of a heart attack.
Running is also noted to be an excellent stress-reliever. The more you run the closer you get to experiencing the much talked about “runners high.” With all of the brain’s functions and chemicals firing in unison during a run there is undoubtedly a euphoria that will make runners feel great long after completing an exhilarating run. Studies have also shown that running helps in the long term treatment of depression.
Although research has shown that healthy adults who exercise regularly are generally happier than those who don't I can honestly say that running has made me happier and more well adjusted...(But you would need to ask my wife and kids about that...just to be sure); although I do feel great! And, I cannot recall a single instance when I was running where fellow runners were grumpy or even pessimistic. Personally, I think there is a lesson to be learned in there: World Peace through healthy living...think about it!
I also believe that active living and running contribute to inspiring a creative mind. After all, with the brain firing on all cylinders the longer you run the more time you have to think with a clear and uncluttered mind. Again, I think there’s another lesson here. In a previous blog I spoke to this issue and cited the benefits of getting your creative juices flowing by starting your day off with a run.
Running; be it for 5K or 50K helps to improve endurance and stamina. It improves fitness, helps in weight management and ensures body systems are functioning in unison to keep your body running like a well oiled machine.
In short running helps maintain a healthy mind in a healthy body!
· Running for weight-loss is also another big reason people decide to run. It is certainly an efficient way of burning calories due to its ability to engage major muscle groups and trigger a higher post activity metabolism. Running burns calories period. And, when combined with a well balanced diet it motivates runners to do more as results are instantaneous and have an immediate impact on how you feel and how you look. Who doesn’t’ want to be recognized for looking good and feeling great. Sign me up...how about you?
· And of course there is the social side of running; everybody wants to be part of something special...running groups get together for a million reasons. I guarantee if you have a reason to run; there are at least 100 groups running for the same reason. Think about all the lung runs, marathon fundraisers and causes...running is the great equalizer; everyone can do it; after all we were made to run as a species. Fast, slow, trail, road, ultra; you name it someone has run it. So go ahead and get out there; meet likeminded people, socialize and run with it!
If you think about it people run for themselves...they may have a motivator that falls into one of these categories; but once all is said and done runners lace up their shoes and run for personal satisfaction. There are certainly benefits to be gleaned...but in the end you run because you want to; then you run because you need to and before you know it you run because you are a runner: period!
Run Strong and Live Right!
David (F542)
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