Facts for Women Runners

When I was reading articles about running the other day, I found one that was for women. It was called 30 facts that all women should know. So, I skimmed the article and found it to be very interesting and some beneficial. So I am going to sum up that article because some of these are super important.

• Running is a mind game. If you think you are doing good or it makes you feel better, the time shouldn't matter.
• Intervals and hill reps help improve time and endurance that is very similar to steroids just without taking the drug.
• Run in the morning: It's safer and gives you a feeling of accomplishment
• DO NOT wear headphones because this makes you a target for attack
• Before you run, leave a note with the time you left, where you are going, and when you will be back. Also, make sure to not run the same routes everyday because this could cause an attack. Do not wear jewelry either as this could cause an attacker to look at you.
• Run with a dog or even group of runners because this not only ensures safety, but gives you a friend.
• Running while pregnant does not hurt, though you may want to lower the impact by swimming as pregnancy gets later. Also, you need to have a blood test done to monitor iron because of the blood loss during pregnancy and running. Once you have a baby, running before nursing could cause the infant to dislike the taste.
• Buy shoes specifically for women because we have narrower feet than men.
• Running makes us less likely to get breast cancer, uterine cancer, and diabetes because runners produce less oestrogen.
• It's a good way to loose weight and body fat
• If you have children, running will help relieve stress and make you a happier person
• Running allows you to explore characteristics you may never otherwise have
• Do not cut back food intake and work harder because this will cause your body to store fat
• You do not have to be a good runner to enter a race: they bring a good time and build confidence
• Women and men are different with urination but a woman can still find a tree or area to hide behind.
• Running helps create healthy skin because it flushes out waste
• Women sweat less than men because they are smaller which allows for more evaporation
• Ignore the harassment that you receive when running. Men too receive these comments
• Running helps to cure menstrual cramps. If you run so much though that your periods become nonexistent it is time to see a doctor as this could be part of a serious problem.
• The week before your menstrual cycle is the hardest time to run because you breath heavier
• Women runners need to monitor there iron and calcium levels as they typically drop
• Wear a good supportive sports bra
• Women are better marathon runners than men because they are content to go at a slower pace which allows them to make that long distance, while men like to push hard.

These are just some cool facts that I did not know. I found them to be very interesting. To read the whole article, go to the following site:
http://www.runnersworld.co.uk/staying-healthy/30-things-every-woman-should-know-about-running/285.html

Good luck and have a great run!

2 Month Getaway

Recently, I have been talking to my previous cross country coach. He knows a lot about running and is a runner himself. I asked him about setting me up with a plan to keep me in shape for the upcoming season but not something that would make me sore.

He looked at me and started writing a plan. However, when he handed it to me, I was shocked at what he said. He said, "Here is a routine. Now, wait until February to start it. In the mean time, spin twice a week and swim three times."

I was shocked. I thought I was supposed to be running all the time. He told me that this got some of the best runners from area to places such as ranked in the nation and even placing at nationals. This man is very smart and I trust in his decision completely but this goes to show that a break does a runner good.

By giving your legs time to heal, you better yourself in the long run. This was very shocking to me that you could do this and still improve your times.

When February gets here, I will do the following plan:

• Day 1: A long run
• Day 2: A short run
• Day 3: Easy run in the middle of short and long
• Day 4: Intervals, reps, or tempo (Each week do the next one)
• Day 5: Accelerations (You start then work up to a sprint)
• Day 6: Same as day 3

Now, you may be wondering about the distances for each of these days. Distance will depend on each individual runner, so I cannot list the distances.

Good luck and keep this advice in mind!

Is Iron Running Out with You?

When you run, do your legs feel heavy? Are you tired from the start? This may be a sign that you are suffering from low iron. Runners are very susceptible to low iron levels, and thus need to monitor levels more frequently than those that do not run.

 

Iron is they key component need to make hemoglobin. Hemoglobin is used to help flow oxygen from the lungs to the muscles. Now the next thing you are probably wondering is why do runners tend to have low iron?

There are five factors that explain why runners need more iron than others. Let’s take a look at each of them separately.

• First, is that athletes have more blood than normal people, which allows the heart to increase. This then dilutes the iron with more blood. However, if not enough red blood cells increase to accommodate this blood, then the hemoglobin concentration decreases, which causes low iron.
• The next reason is our diet. We eat a high number of carbs and some of us, though not all, eat little to no red meat. If we don't consume red meat at least once a week, we could be setting ourselves up for low iron.This happens because red meat has a thing called heme iron which the body absorbs easier than if it is from plants.
• This next factor doesn't affect many unless you are running a number of miles on a hard surface. Foot strike hemolysis is a condition where every time your foot hits the ground, red blood cells break down.
• Little is known about the following, though they know it does play a role in the iron loss process. When we urine and sweat, iron is lost. So, when we train in the humid and hot conditions for miles and miles a day, we are losing iron.
• Lastly, involves the GI track. Though it may not be evident, and certainly does not affect all runners, after a long, strenuous run, and especially races, there may be blood in your stools. This means that you are losing blood, which is lowering iron levels.

There are signs that your iron may be low, but only a blood test can truly confirm your suspicions. Either way, to prevent this or to cure it, eat red meat a few times a week, don't drink tea or coffee because this slows the absorption process and does not allow your body to take it all in, eat or drink foods with high vitamin C to help increase iron absorption, and cook with cast-iron cookware especially when cooking acidy foods.

Thankfully, I don't think this has ever happened to me, or at least I haven't had visible symptoms. Hopefully you don't experience this because it will affect your running. Have a great day!

More info and pictures: http://pfitzinger.com/labreports/iron.shtml

http://hookedoniron.com/home/the-low-down-on-red-meat

http://how2runfast.com/post/448178234/feeling-tired-you-may-have-runners-anemia

Above/Below the Neck

So none of us want to face the facts, but it is true...many illnesses are making their round currently. So, how do you know whether to take off or to keep running? The answer can be found using the above/below the neck rule.

This rule is that if you have symptoms that are above the neck, such as a runny nose or sore throat, then you can keep running. However, when you do run, be sure that you are watching the things happening to your body. For example, note if you are sweating more than normal, if you feel faint, or other similar symptoms.

If your symptoms are below your neck, meaning stomach issues or chest congestion, it is time to hang up the shoes for a while. First, if you run under these conditions, dehydration is very likely to set in which will only take you out of the running process longer. Resting will help cure the illness sooner which will allow you to return to running. Also, don't worry about not running. The few days that you miss will not add up to enough to make you lose fitness.

Good luck and fight that bug!



Want more?: http://running.about.com/od/injuriesandillness/f/runandcolds.htm

Right now, the weather, illness, and injuries are preventing us from running our full potential or as far as we should be. I personally am experiencing the weather and illness. I have been sick now for around a month or two. This is preventing me from running outside because of the weather. Also, my coach, who is currently training for the marathon in California this May, is experiencing a stress fracture. Even though we do a biking class, sometimes we need more.

My coach is trying out a swimming class in which she will wear a floatation belt and no only swim, but run in the water. This will help her to not apply any impact to her body, but keep in shape and work on her running skills. I am considering taking this class though I have not tried it. This would help to limit the impact that my body takes. Also, it is perfect for days it is very cold out or you just don't feel your best.

This class is offered at most YMCA's. I plan on seeing her tonight at spinning and we will talk about the class. I will let you know her opinion on it! Keep running and stay strong!

"The miracle isn't that I finished. The miracle is that I had the courage to start."
-John Bingham

This quote is very motivation and true. It helps us to remember that when we run, we do it for us. Finishing the race does not necessarily mean everything. Even if we do not finish, or make the time we set out to accomplish, we are not failures. We had enough faith and heart to start running and that is all that matters. Keep running and giving it all you got!


Quote: http://running.about.com/od/runninghumor/a/runningquotes.htm

Stationary vs Running

As we are all well aware of, obesity and overweight people are a major problem to all of the United States. However, very few people take the initiative to lose the weight, and those that do turn to programs like Jenny Craig or Slim Fast. However, there are a few out there that do it the old fashioned way...walking and running.

There is a problem with this however. Running and walking longer distances can be very hard on your knees. Add in a heavy or over weight person, and you might as well schedule your appointment with the surgeon for a knee replacement. There are other things that a person can do to lower their weight without changing their dietary habits. One of these options is a stationary bike.


A bike allows you to go at your own pace and is proven that it is easier on your knees. This still allows you to exercise, it is just better for your health.

I have experienced this with my grandfather. He is an overweight man who is taking the initiative to lose weight. He started out walking and realized that sometimes weather does not permit it. He too knew that a treadmill would be very hard on his knees. So, he went to a local man and asked him his opinion. The man told him that he recommended a bike because they are just as beneficial as walking but so much better for the body.

My pap went out and bought a bike and has lost more weight and got more in shape on the bike than walking. This also applies to people who are not overweight but have bad knees. Running is nearly impossible with bad knees, but a bike allows you to be active without causing the damage of running.

Keep this in mind and do not give up on anything that you do!


Photo: http://www.google.com/imgres?um=1&hl=en&sa=N&biw=1440&bih=712&tbm=isch&tbnid=mbYrI8pVzY20TM:&imgrefurl=http://bikeblogs.org/sf/2008/11/27/why-stationary-bikes-exist/&docid=mlbkvJixewKcWM&imgurl=http://bikeblogs.org/sf/files/2008/11/stationary_bike.jpg&w=360&h=423&ei=-EAMT6bOJOrf0QGur9z3BQ&zoom=1&iact=rc&dur=328&sig=108758339376682220446&page=1&tbnh=111&tbnw=95&start=0&ndsp=28&ved=1t:429,r:0,s:0&tx=46&ty=48