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!

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://www.allaboutrunning.net/additional-winter-trainning-runners.

http://skiswap.info/pages/photos.html

http://camps.cornell.edu/campuslife/sportsschool/swimming.cfm

http://trainwithjess.wordpress.com/2011/03/14/fitness-increasing-core-stability/

http://fieldofweeds.blogspot.com/2008/12/winter-scenes.html

http://photos.broomfieldenterprise.com/Weather/Snowball-Fight/10133997_RXFDWG/1/696677523_tzN2N/Medium

"Hunting" Safety?

This morning my cross country team had an optional mountain run. So I went, and when we started running, I noticed that there was more traffic than usual. I was then reminded that it was the first day of archery season. So, I thought that I should just post a reminder with a quick tip or two of advice. If you are going to run today, just be extremely careful. It's a rainy day and archery season, so if you are going running in or near the woods, wear bright colors to alert hunters that you are not what they are looking for. Today is the perfect day to run, don't you think? Its only about 50 degrees. Have an awesome running day!