Friday, November 18, 2011
SPINNING
With the cold weather right around the corner, I just wanted to inform everyone on a way to gain excellent conditioning while being warm. I have been doing a class called spinning. Spinning is extreme biking that occurs for an hour at a time. The focus of this class is biking with resistance to symbolize mountains and hills, and sprinting. Both of these help to keep you in shape for running. I have been doing this class now for some time and it has done wonders for my running. First, it has helped to keep me in shape. Also, it has made my legs stronger so that when I run up hills, I can do it faster, longer, and with less pain. This class is offered at YMCAs. Also, you could do this class on your own. You must push yourself to ride the bike both with speed and resistance. I guarentee if this is done right and with heart, you will be running faster and with less pain! Give it a try!
10K Training
Saturday I ran my first 10K. Considering that I haven't ran for about a month, I did well. But today, I thought you would like some advice for how to prepare for a 10K. Really, it isn't any different than training for a 5K. First, make a plan. By making a plan of how hard you want to run on certain days, you will be sure to not over train. Then, choose what clothing you want to wear. Depending on the weather, you might want a tank top or maybe long pants. One of the important things to remember is that you will be running 6.2 miles, not 3.1. Then make sure you eat a balanced diet. Don't try any exotic foods or things that your body isn't used to eating. Then, during the race, pace yourself. Do not go out to fast, but go out fast enough that you get the time you wanted. Other than the advice above, everything is the same as a 5K. So, go out there and try to run a 10K. Who knows, you might like it more than the 5K. I know I sure did!
Monday, November 7, 2011
Running in a Winter Wonderland
Winter is right around the corner. In fact, here in my little home town, we already had six inches of snow! Our District cross country meet had to be postponed because of the snow, which then temporarily stopped our training. So, what will we do when the snow is here to stay? We can’t just not run all winter. Instead, here are some fun, some even creative, ways to keep up your fitness while staying safe.
First, is cross country skiing. Now, you may be wondering, how will this help me with running? Well, by doing this, you get aerobic exercise and increase the amount of oxygen that your body takes in. Not only do you gain these things, it is a great way to stretch your calves, hamstrings, and back muscles. So, overall, you gain flexibility, fitness, and respiratory endurance, which will give you a much better performance when you go back to running. If cross country skiing isn’t for you, try skiing downhill. This has the same effects on your body as cross country skiing.
Maybe you are thinking, I’m not a skiing person. Well, don’t be alarmed, more activities are coming your way! Swimming also is a great way to maintain fitness. You can either swim or aqua run. Both of these activities will help you to build upper-body and core muscles, increase blood flow, and maintain cardio fitness.
Don’t be alarmed if none of these exercises suit your liking, because there are more coming your way! Maybe, you want to run, but know the safety conditions outside do not allow it. A treadmill is the perfect solution. By using a treadmill, you can run and control the type of workout you do. Also, you can determine your heart rate the whole time!
Another great way to keep up fitness is to go to the gym and use weights. This will help you to lessen your risk of injury, especially if you focus on strengthening your back and all legs muscles. Some of the leg muscles that you should include are glutes, trunk, and hip rotators.
Still, though, if none of these appeal to you, you can use a stability ball. By using a ball like this, you can improve many things. All four of the major muscle groups get a quality workout from using a ball. Flexibility, balance, coordination, and core strength are all improved. Lastly, they will stabilize your spine to help prevent injuries to the lower back and hips.
There is one last exercise that basically everyone will enjoy…a snowball fight! Now, you may be wondering how will this help? Well, snowball fights typically start out by being outside sled riding or walking. Not only does the walking up the hill or through the woods help, but then the fight itself will help give you general exercise.
Personally, I do a few of the things on this list. First, I use a treadmill. When the roads are icy or it gets too dark, I use a treadmill. By doing this, it helps me maintain my fitness while staying safe. Also, I go to the gym. I work out by doing a lot of leg and ab workouts. Also, I do a spinning class, which is extremely challenging biking. Now and then I swim but not very much. Lastly, I ride sleds and play in the snow. This helps me to build my fitness and stay active while having a good time.
Hopefully since cold weather is right around the block you will be able to try at least one of these things. Let me know which one of these works best for you and why. Have a marvelous running Monday!
Info and pics: http://photos.broomfieldenterprise.com/Weather/Snowball-Fight/10133997_RXFDWG/1/696677523_tzN2N/Medium
Tuesday, November 1, 2011
Injury and Icing
Isn’t it ironic that when we get an injury or strain we typically know what caused it or what it is, but yet, one of the simplest parts, the treatment, it done wrong? Today, we are going to go on a journey from start to finish of proper icing techniques for injuries. Lately, I have been suffering from a problem with my calf and knee. At first, I thought that if I just ignored it, it would lessen. However, this was not the case. In fact, the opposite happened. I began having problems running because my knee felt as though it was going to go out. Because of this, I was forced to take a week off. I then had to go to the trainer, who told me how they wanted me to ice, which is what I am finding to be the proper way.
First, know where the injury is coming from. Then, immediately after you return apply the ice. One thing that I did learn was that ice packs, such as those you buy in the store, can be used but they are dangerous. Now, you may be wondering how can an ice pack be dangerous, but not ice? I was wondering the same thing and found my answer. An ice pack can reach very low temperatures which can cause additional damage. Also, these cannot be placed directly on the skin. The best icing tool is a bag of frozen peas or corn because it will conform to the shape of your leg. However, ice cubes will work and are less dangerous than ice packs. Then, place ice on the affected area. Leave the ice on for 10 to 20 minutes but no longer than 20 as this could cause damage to the muscles. Finally, take the ice off the area and do not exercise immediately because your muscles are stiff and injury prone. After an hour has passed, you can add ice and repeat these steps up to five times a day.
Now, suppose that just putting ice on the injury isn’t enough for you. Suppose you want a massage while icing the area. There is an easy and very inexpensive way to do this at home. First, fill a Styrofoam cup and place in the freezer. Then, once it is frozen, tear back part of the cup. Finally, hold the bottom of the cup and massage with the ice rubbing on the affected area.
I personally have never used the second icing method, though I know people who have. One member of my cross country team, who placed fifth in the state, has used it before. “It massaged my muscles and made me feel relaxed and run faster,” says Marissa Long. Personally, I use the first method, though I was very surprised to know the damage that ice packs could do. This makes me want to change my icing method. Also, I ice for around a half hour. I did not know the damage it could do so now I have changed my ways.
Good luck with the icing and keep running!More info:
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