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CYCLISTS AND ENDURANCE ATHLETES generally, might be excited about a documentary film that will be playing in theaters on just one day, May 22, 2018. “Godspeed” The Race Across America; Finding the Strength to Endure, chronicles the efforts of a two-man ultra-cycle team competing in the RAAM race that started on a Pacific Coast pier and ended at the Atlantic Coast.
First-timers Brad Cooper, an Iron Man tri-athlete, and Jerry Schemmel, an author and sportscaster, pedaled non-stop across 12 states over 168 hours to raise charity money for the orphans of Haiti. More than 3000 miles, 24/7. A podcast that features an interview with the two cyclists is available free from BibRave through iTunes (Ep. 91). Earned Runs loves the idea of multistate cross-country journeys. Our Summer Challenge, “Run/Walk Across America*,” was adapted from a west-to-east, Portland OR to Portland ME TrekTravel cycle tour. The changing landscape, even if virtual, encourages learning about regional differences in US geography, history, and community. From forests to mountains to prairies, then farmlands to woodlands to rocky coast, the route features waterfalls, lakes, and rivers. There are cities, national parks, monuments, and battlefields on or nearby the route. Of course, competitors in a grueling, continent-spanning race would not be interested in or concerned with anything other than survival and speed. But for movie-going spectators the film could provide amazing, if sometimes extreme, American scenes and vistas, and possibly inspiration. The RAAM website has more information on the race, which in 2018 will begin June 12 (solo) and June 16 (team) on the pier in Oceanside CA and end at the City Dock in Annapolis MD. This race is not a staged competition, or restricted to professionals. It is continuous. “Once the clock starts it does not stop until the finish line”, declares the organization. “It’s the world longest time trial, the ultimate race of truth.” The nationally covered event, described as being 30% longer than the Tour de France, began as a solo race in 1982, from Santa Monica CA to New York City. In 1992 relay team racing was introduced and it “quickly became the most popular and fastest growing segment of the race”. Adding relay teams of 2, 4, and 8 persons made the event “accessible to any fit cyclist”. Solo cyclists, who must qualify for the event, have 12 days maximum to finish; most do this in 11 days, the fastest in less than 8 days. Relay teams have 9 days maximum, mostly crossing the finish line in 7.5 days, with the speediest in about 5 days. Anyone may organize a team. The RAAM provides a unique opportunity for participants to raise money for the charity of their choice, or to opt out and just race! It’s difficult for Earned Runs to not completely copy all the information on the org webpage for this post, it is such a totally awesome experience waiting to happen for any everyday cyclist. Share the link with a someone you love; they won’t be able to resist taking at least a moment to pause and consider entering in 2019. Sure, it’s tough. But it’s a dream competition for endurance freaks. RUN & MOVE HAPPY! *Look for information on the RUN/WALK ACROSS AMERICA 2018 in a blog post soon and on the RESOURCES page http://www.raceacrossamerica.org http://godspeedcycling.com/story
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DAYS BEFORE THE RACE, BREAKFAST THAT MORNING & IN-RACE FUELING The article “How to Fuel for a Half Marathon” by Pamela Nisevich Bede for RunnersWorld.com, answers questions from a reader about carbohydrate loading and race fueling. Since some of you may be running your half marathon this or next weekend, it might provide some helpful information for first-timers, and also those who regret not paying attention to nutrition in advance of previous longer distances races.
First, she addresses the issue of what to eat days before if you anticipate “being on the road for more than 90 minutes”. Then, breakfast before an early race. Finally, fueling during the race. She does nice work explaining all three topics in this piece written in 2013. Give it a look if you want help, or check it to determine if your planning is right on track. EARNED RUNS NOTES: Among other recommendations, Bede suggests eating a larger lunch, making it your main meal, and a smaller dinner the day before a race. If accustomed to a pre-sleep high protein snack, you might easily continue with this routine especially if the protein is casein (dairy), as long as the fat content isn’t high. Calories don’t need to be increased; there’s the risk of feeling sluggish after a bigger than normal intake the day before. Cindy Kuzma also offers nutrition advice about eating the night before a race in a SELF.com article “Best Foods to Eat the Night before a Big Race”. She too emphasizes the importance of keeping the amount of relatively fat, aiming for 50-60% of calories (some recommend 70-75%) from carbohydrates according to Kuzma’s piece. Lean meat is a preferred protein source. Pasta is often recommended. That shouldn’t be translated as including all Italian foods. Remember that pizza heavy with cheeses and high-fat meats (sausage, pepperoni) will represent a big load of fat. Runners should keep in mind that TIME IS WARPED on race day. Regardless of how nearby the course is to where you are staying, you should factor in time and activity involved in travel to the parking or assembly area, shuttle to the start, and standing in the chute. The bigger the race the more time and effort will be required before the start. Your typical fuel needs on a long training run day may be increased on RACE DAY. Consider the following: - Your ‘wake-up call’ may come an hour or two earlier than usual. - Travel may involve an Uber ride to a point where the streets are closed, a significant distance from the starting area, and walking is required. - Depending on your ‘wave’ and the size of the event, you may spend up to an hour after the official starting gun blast waiting in a chute. - You might spend some of that waiting time running in-place or jumping to stay loose or warm. Or before entering the chute, waiting in a line to use a portable toilet. - There may be more than a few minutes spent running with very tiny steps in a pack of runners as you make you way to the start line, where electronically your official race begins. And there’s nervous energy! It’s not a good time to overhaul pre-race and in-race fueling strategy with days to a few weeks to go before racing. But being aware and ready to make small adjustments might be helpful. One of the most important points made in Bede’s article is that fueling should start 30-60 minutes into the race, before you are totally depleted of glycogen. If you typically fuel 40-50 minutes into your long runs, keep in mind that on a training run you are probably NOT on your feet 2 hours prior taking off, as you might be on race day. The link to a piece on what to eat for breakfast has some helpful calculations that may help you BOOST that breakfast, especially if a long and active interval between it and the start of YOUR race is anticipated. If you’re nervous about taking in too much food pre-race, think about starting your in-race fueling earlier, at 30 minutes. A small amount then, followed by a small amount at your usual time of 40-50 minutes. Another important point made in the article is that water should be taken when ingesting concentrated fuel, like gels, to ‘dilute” it and allow absorption. This is to avoid becoming nauseated from the bolus of carbohydrate that’s being delivered to your stomach. I have been reluctant to eat and drink while competing, especially in the later stages when trying to pick up the pace to finish strong. That this was a very bad idea was learned quickly.. So, starting earlier and continuing throughout the race's course with smaller amounts of fuel/water has kept me from running on empty in the second half of the race. I have been able to skip that very last water station to concentrate on performance. Best of luck to all who are racing this week; you are ready for this. RUN & MOVE HAPPY! http://www.runnersworld.com/nutrition-weight-loss/how-to-fuel-for-a-half-marathon http://www.runnersworld.com/fuel-school/how-do-i-fuel-for-an-early-morning-run https://www.active.com/nutrition/articles/how-to-fuel-during-a-half-marathon https://www.livestrong.com/article/485124-good-food-to-eat-before-running-a-half-marathon ![]() WEEK 17 HALF MARATHON 2018 STARTS Some of you may be running your race at the end of this week, on Saturday, or on Sunday. Good luck if you are putting toes to the start line. If not, and you are racing the next weekend May 19 or 20, it’s important to carry on with the taper. Monday’s post will link to a Runner’s World article on fueling for the race. Take time to go over the helpful hints on carbohydrate loading before race day. If you are flying to attend a distant competition, check out what food and fluid sources are available to you in the days leading up to the race, for meals before that day, and breakfast that morning. Check a bag so you can stow food items in it. Even if you have access to a car where you’ll be, grocery shopping may be challenging. Be sure the local store carries your brands and special dietary items. If you are driving from home, bring with you as much of what you need to eat and drink as is possible. Staying with friends can be tricky. It’s usually not polite to hand over a list of specific food items to a host /hostess to obtain for you the week before arrival, but so important not to disrupt your usual routine in advance of and on the morning of the race. So, do it and plan to bring generous gifts to make up for the extra work that will be necessary on your behalf. Determine in advance the restaurants you will dine in for meals if that’s the nutrition plan. Check menus online. Call ahead. Possibly service will change for a big race bringing in thousands of additional potential patrons on race weekend; ask if there are pre-race issues of which runners should be aware before arriving. I once was shy in this regard when staying with friends for races. We weren’t on the same frequency about pre-race food and rest. I did not signal that I needed their help to eat and sleep according to plan. These were stressful events for me. Remember that those who are non-runners, or running the shorter 5K, may be in a party mood at a time when you must stay in training mode. Make your intentions clear but promise that after the race you’ll join and even lead the fun. My hostess for another away race was a runner. She went through menus with me before I arrived on her doorstep, gym bag in hand. Mary, you’re one of a kind! I hope to repay her kindness in the future. In addition to nutrition, plan transportation and parking in advance too, Even if you’re running a ‘neighborhood’ race, that familiar landscape can change with the influx of runners. Race day is almost here! Let the taper allow you to be fresh for the big effort and get all the travel details settled so your mental focus can be on performance. RUN & MOVE HAPPY! CUTTING EDGE CLASSES TO ENERGIZE FITNESS TRAINING & SAVE LEGS FOR RUNNING OR OTHER MAIN ATHLETIC TRAINING . Perhaps you have spent the entire winter season training indoors and taken full advantage of the classes offered at the gym. Or you’ve spent the months outdoors just running, walking, or cycling, toughing it out, spending most days of each week enduring bleak weather conditions.
You’re ready for a change-up in routine before summer arrives, but have the fitness blahs. It took so much effort to be active all winter, you want someone else to help with encouragement. Indoor fitness classes can do that. But what if you’ve already hit the Soul Cycle studio or powered through at-home Peleton sessions on a stationary bike? SHAPE magazine lists and briefly describes 5 new trends in studio fitness that may energize a spring ramp-up: 1. TREADMILL 2. 30 MINUTE HIIT 3. INDOOR ROWING 4. OBSTACLE COURSE TRAINING 5. HIP HOP YOGA I was fired up to try #3, rowing! Like others may do, I sometimes climb on the gym’s machine and row about 10 minutes, often ‘do’ a homemade HIIT routine (30-20-10 sec easy-moderate-hard x 10). But am not sure whether it’s benefitting me as much as it might. Or that I used proper form. Upon learning that indoor classes were trending, and that there was a studio in a Chicago neighborhood near my hotel on a recent trip, I signed up for a Saturday morning slot. The Iron & Oar Signature class experience was totally positive and invigorating. However, it wasn’t a beginner class intended to teach the basics. There were no ‘101’ level classes offered at a time I could attend. The Signature class combined HIIT type rowing intervals (oar) with dumbbell weight exercises iron) that were performed on a mat in the space between rowing machines. All exercises were familiar and basic, including reverse and forward lunges, squats, overhead press, push-ups, triceps dips, burpees, and mountain climbers. There were a few crunches but I swapped them for dead bugs. As a result of attending, I now have a potential workout planned in my mind that can be taken to the gym. Unfortunately, there’s not much space between the rowing machines there, and it will be socially awkward with the way treadmills and ellipticals are aligned in that section. If I can screw up enough courage, though, at least I can move through the session quickly and appear confident! For those interested in studio rowing, a search of the internet showed that this is a huge trend (see “Resources for INDOOR ROWING” at the end of the post). Articles proclaim it’s the next Souls Cycle-type craze and attempt to lessen beginner’s fears with excellent explanations of why and how to perform the necessary moves. YouTube provides demonstrations if DIY is a better option than a class. Earned Runs reviewed a few; the links are listed below. NOTES are given below from the SarahFit YouTube video, featuring Josh Crosby (see “INSTRUCTION”). There are oodles of other videos, however, so continue searching as needed. If rowing doesn’t excite, check out the other 4 new types of classes. Unfortunately, If not as booming a trend as rowing, options to attend treadmill, obstacle course, and hip-hop yoga classes may be limited to studios in upscale big city neighborhoods. It seems that 30-minute HIIT (high Intensity interval training) studio sessions would be not too difficult to locate. "Power, patience, patience; 1, 2, 3." RUN & MOVE HAPPY! https://www.shape.com/featured/StriveCuttingEdgeGymClasses RESORCES FOR INDOOR ROWING Additional studios: 2016 SELF article https://www.self.com/story/best-indoor-rowing-workout-studios Thrillist: explains how big this trend is becoming https://www.thrillist.com/health/nation/indoor-rowing-workouts-group-fitness-trend Jay Willis for GQ: demystifies rowing, explains it and offers a 30 minute workout! https://www.gq.com/story/rowing-machine-demystified DIY INSTRUCTION (VIDEO) Training Tall Rowing: Lower back strength needs explanation; watch this first! https://www.youtube.com/watch?v=HSQGoxB4bts Good form instruction from SarahFit YouTube 6:12 minutes from Josh Crosby https://www.youtube.com/watch?v=2THSG6LoAHI Earned Runs video NOTES: *Crosby’s “Order, Power, Timing Rule” Order: back …legs, then core, then arms…forward arms, then core, finally legs. Power: = 60% legs, 20% core, 10% arms “Rowing is a pushing sport; push with legs.” (other instructors advise 60%: 30%; 10%) Timing: “Power, patience, patience; 1, 2, 3.” Use count of 3: explode back, 1-count ‘out’, pushing with legs; recover ‘forward’ with 2-counts *Workout HIIT: 2min warmup; then 30 second easy followed by 30 seconds hard; repeat x 5; check time, then repeat another 5-min trying to beat your first time. *Workout Endurance; 2min warm-up; then 2-min easy, followed by 2-min moderate, then 1-min hard; repeat = 10 min. Rest (?2 min at warm up speed) Repeat as many times as you plan for an endurance workout. 4 x 12 min = 48 min; 5 x 12min = 1hour. Other DIY Workouts Joe Warner: 6 row machine workouts (metric system) http://www.coachmag.co.uk/fitness/5455/rowing-machine-workouts-for-fat-loss-plus-building-muscle-speed-and-endurance Samantha Lefave for womenshealthmag.com https://www.womenshealthmag.com/fitness/a19969970/rowing-workout/ THE HEALTH BENEFITS TO BE GAINED FROM TAKING SAUNA BATHS HAVE BEEN STUDIED BY SCANDIANVIAN RESEARCHERS for years. This week another study was released which might boost resolve to pay for a fitness center membership just for the sauna use.
Scientists from the University of Eastern Finland published a study in the journal Neurology which found that among both men and women participants who took saunas, those who visited 4-7 times per week had a 61% lower risk of stroke than those who visited once a week. The effect on stroke prevention was first noted when 2-3 sauna baths/week were taken, associated with a 14% stroke reduction. Thus, the more saunas per week, the greater the effect, strengthening the association. After making adjustments for “established cardiovascular risk factors and other potential confounders like physical activity and socio-economic status”, the results did not change. The “association between frequency of sauna bathing and risk of stroke” persisted and “was not modified by age, sex, or other clinical characteristics.” The study followed 1,628 men and women* subjects in the Finnish Kuopio Ischemic Heart Disease Risk Factor prospective cohort study, who self-reported their sauna bathing frequency. They were aged 53-74 years (mean 62.7 years), followed over roughly 15 (14.9) years, and without a known history of stroke at the time of enrollment. Data was collected on blood pressure, body mass index, blood lipids, smoking habits, and alcohol intake. Other information regarding participant characteristics that effect health was obtained, including exercise level and socio-economic status. Three sauna bathing frequency groups were studied 1, 2-3, and 4-7 sessions per week. The full study was not available to Earned Runs. It would be helpful to have a comparison group of Finnish persons who did not regularly take saunas, as well as other details about race/ethnicity. An editorial, discussed below, seems to indicate that it would be uncommon for a person in Finland NOT to take a sauna at least once a week. The editorial doesn’t describe an average sauna session in terms of length of time or other parameters. Previous scientific studies have demonstrated that having a sauna ‘habit’ may be good for health. Regular sauna bathing has been linked to a lowered risk of heart disease and sudden cardiac death, and a later onset of Alzheimer’s disease and dementia. The possible mechanisms underlying these effects involve reducing blood pressure and improving the function of the heart and circulatory system, achieved by the making arterial walls more compliant (less stiff), and stimulating the immune system. [In one experimental study, the heat (73 degrees Celcius (10-20% humidity) of a 30-minute sauna session lead to a two-degree increase in body temperature in subjects and a rise in heart rate equivalent to what occurs with moderate exercise.] An editorial in the same journal by Josef G. Heckmann and Katriina Kukkonen-Harjula, explains the long tradition of sauna bathing in Finland and other “circumpolar countries”. In Finland, it says there are about 1 million saunas used by 5.5 million people! The practice starts in childhood; most Finns take one sauna/week as a “method of hardening” their bodies and increasing resistance. The editorial’s author references beliefs that the positive effects of sauna bathing include prevention and treatment of diabetes and cardiovascular disease, improved nervous system health, blood lipid reduction, boosted antioxidant activity, and musculoskeletal pain relief. Improved well-being from the feelings of pleasure and social camaraderie are also cited as benefits. Other studies of the same FKIHD subjects reported decreased risk of pneumonia and chronic pulmonary disease (COPD and asthma in middle-aged Caucasian men. Because the studied population in the FKIHD research is Finnish, often men-only, it’s not certain that this warming therapy will result in the same benefits for all groups. However, to recreate this longitudinal research in other non- Scandinavian cultures could be nearly impossible (where else do you find people who have taken a daily sauna, since childhood?). Other investigations can provide more information on acute effects and mechanisms perhaps. The safety guidelines for children or persons with pre-existing medical conditions, not discussed in the abstract, need to be established. On the surface, sauna bathing seems like an enjoyable and relaxing medical prescription for prevention and sometimes treatment of quite a few ailments. If it’s safe for me, I’m in! RUN & MOVE HAPPY! https://www.nytimes.com/2018/05/02/well/live/saunas-may-reduce-stroke-risk.html https://yle.fi/uutiset/osasto/news/study_regular_sauna_bathing_significantly_reduces_the_risk_of_stroke/10188716 https://yle.fi/uutiset/osasto/news/sauna_improves_health_by_lowering_blood_pressure_and_artery_stiffness_study_finds/10010271 http://n.neurology.org/content/early/2018/05/02/WNL.0000000000005606 http://n.neurology.org/content/early/2018/05/02/WNL.0000000000005592 https://link.springer.com/article/10.1007%2Fs10654-017-0311-6 https://1www.ncbi.nlm.nih.gov/pubmed/29229091 *FKIHD Risk Factor Study enrolled men only according to the official descriptions. https://www.uef.fi/en/web/nutritionepidemiologists/kuopio-ischaemic-heart-disease-risk-factor-study-kihd-1984- Women seem to have been included in the study but details are not found. https://clinicaltrials.gov/ct2/show/NCT03221127 EARNED RUNS BIBS: TIME TO START #2. NOT ONLY IS MY #1 BIB FULL OF STICKERS, it’s about time to break out of the weather confines of winter and start celebrating spring time.
The 2018 date of the beginning of meteorological spring (March 1), the start of Daylight Saving Time (March 11), and the day the season changes according to the astrological calendar (March 21) have passed. What has signaled the start of ‘spring’ season for me? The 122nd Boston Marathon has been run (April 16), so my personal outdoor athletic challenge season has begun. Perhaps you have a different take on when Spring has made it to your corner of the world. We can each appreciate different subtle or easily recognized signals that our own outdoor season has commenced. To get things revved-up, fitness-wise, there are a number occasions that can be chosen on which to stage challenges. In the USA, Earned Runs has selected Cinco de Mayo, Mother’s Day, and Memorial Day (see below a copied section of the spring custom events page for 2018). Cinco de Mayo was recently featured in a Blog post reminder. Consider creating /designing a custom event in May. There might be a birthday or anniversary that could should be celebrated this month. Or a graduation, end of school year, or Memorial Day picnic get-together that deserves special attention. The point is to identify a date to which you commit to be active in a meaningful fashion. Solo or with others. Possibly something you would like to make an annual tradition. Culturally these days, we love to celebrate the start and finale of show seasons or the release of franchise films. We can turn these occasions into excuses to be active together! The Game of Thrones franchise did this in a spectacular manner. Usually a “marathon” in this sense means watching all the previous episodes before seeing the latest or last one. In this case runners watched all 60 of them while running behind a screen mounted on a vehicle and ran across Italy in an ultra-marathon! They arrived at the destination, Sforza Castle, and watched the debut episode of season 7. Are you sufficiently creative to entice friends to gather and be active? RUN AND MOVE HAPPY! No bibs? REQUEST a set of 4 free bibs today. http://www.adweek.com/brand-marketing/sky-got-game-of-thrones-fans-to-run-a-marathon-while-watching-every-episode-of-the-show/ May 5, 2017 DAY OF 5THS FIVE (5miles or 5 K, etc) Of course, today is the celebration of the Cinco De Mayo holiday, but this date can also be an opportunity to be happy about the 5th day of the 5th month, and your ability to finish the 5thkilometer or the 5thmile of a personal Earned Runs race, run, or walk. Afterward, join everyone else enjoying the festivities of CdM! May 12-14, 2017 MOTHERS CHOICE COMPETITION (5K) Moms, since your family is often willing to do what YOU want this weekend, ask everyone to accompany you on a nature walk-run, without electronic devices. Keep the pace at slow enough to allow laughing, joking, talking together. Request that they wear Earned Runs bibs decorated like Mother’s Day cards. Estimate the money that would have been spent on cards and treat everyone to an icy dessert (slushy, ice cream cone, popsicle, etc.) or make a charity donation. Since the full weekend is yours to command, there is plenty of time to enjoy other activities as well. May 29, 2017 MEMORIAL DAY REMEMBRANCE (mile, 5K, or 10K) This federal holiday is for remembering the men and women who DIED while serving their country in the Armed Forces (compared with Veterans Day, in which the SERVICE of all U.S. military, veterans and active, is celebrated). It’s a solemn day. US flags and wreaths are placed at gravesites. Many remember others who have passed away in their lives, including non-military. One way to do this by running or walking at quiet times, like sunrise or sunset, when we can reflect back on their lives. PART OF THE RESOURCES* RESTORATION PROJECT Monday’s post discussion about using the "taper" days of a longer race training plan to rest up before an event, like the half marathon some are preparing to run or walk, addresses the issue from one perspective. Another way to prevent fatigue from slowing your race pace or not finishing is to build strength. Not just in striding legs and pumping arms, which generate the vigorous motion propelling you forward, but in the body core which holds you upright and enables efficient running and walking form.
It may be too late to start improving core strength if your goal competition is within a week and this aspect of training has been neglected. However, motivation to regularly perform core strength work going forward can be stimulated if, while competing, you pay attention to the details your fatigue. Overall tiredness, not that which is felt in the front of the legs, but in the lower back and shoulders may be related to poor core strength. Although many equate ‘core’ with ‘abs’, muscles other than those in the abdomen contribute significantly to core strength. Actually, many are located along the posterior aspect of the body and not in the frontal, anterior area in which a ‘six-pack’ would be developed. Core muscles include those of the back, which, as part of the posterior chain, help balance runners’ (and cyclists, walkers) usually quad-dominant strength. The back muscles work to straighten and extend the spine, keeping us upright and allowing us to lean forward slightly by flexing at the ankles, in good running form, rather than bent at the waist. The first step to improving core strength might be to recognize that it’s not tired legs that is preventing you from achieving certain fitness goals but core fatigue. That difficulty in performing some exercise and balance moves may arise from core weakness. Tune in to your body to determine the origins of post-workout exhaustion, Perhaps, you’ll find that your aerobic/metabolic fitness is outstripping your structural fitness, or as Jason Fitzgerald likes to explain it, you haven’t built a chassis strong enough to support your high-powered engine. Completing an entire core strength routine may be too daunting. Start with one or a few exercises. If you notice a change, a benefit to fitness, you may be encouraged to work more. Fitzgerald, in StrengthRunning. has created “The Standard Core Routine” workout with video demonstration. Exercises include: modified bicycle, classic plank, hip bridge, side plank, modified bird dog, and supine leg lift (some call this a reverse or supine plank). Try performing the entire routine once to show yourself you CAN do it. Then, don’t be afraid to pick 2 or 3 to start if the thought of doing all 6 prevents you from doing any. The planks (classic, side and supine) involve the simplest moves (there are no necessary moves!) and are crazy good for the core. If you’d like to start with just ONE exercise that gets the abdominal muscles and back, try performing a Dead Bug. Monica Ksel demonstrates this move with a stability ball (more difficult), and CrossFit Lakeland demos a progression from easy to more difficult. Physical Therapist Robert Gillanders shows beginners how to start, as does BackandNeck.ca There are core strengthening exercises that can be performed standing up. I don’t have experience with these exercises, thus am not able to recommend them from a safety perspective. If you have wrist problems, best to ask for help from a physical therapist, who can evaluate your overall ability to perform specific moves without injury. IF YOU’RE NOT FOLLOWING THE TAPER for an upcoming half marathon and want to build more core strength, you might check out Jason’s other article that demonstrates “11 Plank Exercises That Build Core Strength for Runners”. The workout can work for any fitness enthusiast. One more thought. A car’s strong chassis is what can be its most outwardly attractive feature. Work on core strength improves posture, a body feature that contributes to an athletic appearance. That’s a bonus many would appreciate. RUN & MOVE HAPPY! https://strengthrunning.com/2011/11/dont-let-your-engine-outpace-your-chassis-how-to-build-a-strong-body/ http://strengthrunning.com/2012/01/the-standard-core-routine-video-demonstration/ http://running.competitor.com/2016/04/training/11-plank-exercises-build-core-strength-runners_149016 https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751 Monica Ksel: Dead Bug with Stability ball https://www.youtube.com/watch?v=bUfeEgFly8w CrossFit Lakeland Dead Bug Progression (easy to difficult) without a stability ball https://www.youtube.com/watch?v=UR_lWjVpfAM Backand Neck.ca Beginner Dead Bug without ball https://www.youtube.com/watch?v=LrvQ5deTBMY Robert Gillanders PT Dead Bug Progress legs only to legs plus arms https://www.youtube.com/watch?v=8NBNM8haZx0 SELF.com Standing Core Exercises by Bari Lieberman https://www.self.com/story/4-standing-core-exercises-that-will-sculpt-your-abs-from-every-angle Check the RESOURCES* page; these core exercises and blog discussion will be posted) EARNED RUNS “DAY OF 5THS FIVE” Start a new tradition in 2018. Pin on, store in a pocket, or simply put on your refrigerator door an Earned Runs bib AND commit to completing an exercise activity that can be factored by the number 5, on May 5. Why? To celebrate the 5thday of the 5thmonth of the year, or Cinco de Mayo. It’s on this list of Earned Runs Events for this spring posted on the RESOURCES page.
Of course, May 5th is the celebration of the Cinco De Mayo holiday, but this date can also be an opportunity to be happy about the 5th day of the 5th month, and your ability to finish the 5thkilometer or the 5thmile of a personal race, run, walk, or bike ride. Or celebrate the completion of 5 sets of 5 pushups + 5 triceps dips. Or rejoice because this is the 5thday you woke at 5am to get in a workout at the beginning of the day. Later in the day, if not immediately afterward, join everyone else who’s enjoying the festivities of CdM!” Just what does CdM celebrate? A check of an item on history.com provides some information. Hint: It’s NOT Mexican Independence! Very briefly, “Cinco de Mayo—or the fifth of May—is a holiday commemorating the date of the Mexican army’s 1862 victory over France at the Battle of Puebla during the Franco-Mexican War (1861-1867).” The item explains that although in the United States the day “has evolved into a celebration of Mexican culture and heritage, particularly in areas with large Mexican-American populations”, it is not a major holiday in the country to the south. For those looking to participate in the fun of this upwardly trending holiday AND find motivation to accomplish a fitness goal, Cinco de Mayo can provide a perfect opportunity. Like other holidays, CdM festivities can combine exercise and partying. Identify a reasonable goal activity that can be completed/reached in one to five days; an exercise or move that you’ve been meaning to try or an incremental level to reach above your usual effort. Then simply commit to completing that activity on 5 consecutive days, or repeat it 5 times that one day. Whatever the task, the idea is that the number 5 is involved. When you complete the goal activity and eventually join the fun, you’ll be celebrating tradition and yourself! No motivation to break a sweat? Spend 5 minutes reading an article that improves some aspect of your training or fitness regimen. Alternately, to keep with the theme of “5” you might read “5 Benefits of Breathing Correctly” written by Erica Bellman for the MyFitnessPal.com blog. The benefits of developing a deep breathing habit described in this piece, include pain management, increased stamina, and improved lung capacity. The end of the article describes a mindful abdominal breathing technique. If you would like to learn more about what the holiday celebrates, check out the History Channel’s history.com entry too. Then dig into some tasty chips and salsa. Donkey Totilla Chips and Garden Fresh Jack’s Special Salsa (medium) are my personal favorite combination RUN & MOVE HAPPY! http://www.history.com/topics/holidays/cinco-de-mayo http://blog.myfitnesspal.com/5-benefits-breathing-correctly/ http://donkeychips.com/ http://www.gardenfreshgourmet.com/categories/salsa IF YOU'RE TRAINING FOR A LONGER DISTANCE SPRING RACE like a half marathon, marathon, or 25K event (like the one held in my hometown Grand Rapids MI, the 41stFifth Third River Bank Run on May 12, 2018) you may be in the middle of a taper. Ashley Lauretta explains this strategy for Under Armor’s MapMyRun.com blog in an article “Don’t Make these 5 Common Taper Mistakes”.
“Tapering for a race involves decreasing your mileage so your body can be physically - and mentally - fresh on race day.” Lauretta says. The quoted expert in the article makes a distinction that is important to recognize, that the main reduction is in training volume and “to a lesser extent, intensity.” This may be easier said than done by those who have progressively increased the week’s mileage plus the distance of the long run over several months. This demonstrable progress is a security blanket we have wrapped ourselves in, which, even on those cold wintery runs, warmed us emotionally and physically. If we’re doing more and more, we’re doing better and better, right? To stop going forward in training and start dialing it back, it’s as if we’ve been asked to hand over the blanket before the race start. In addition, with spring weather arriving, we are eager to spend more time outdoors in sun and clear skies. And if the fueling part of training has been smart and not overdone, the sleek, strong body that has developed as a result of strength and endurance work deserves to be seen, we think. The flip side fear is that less training volume could lead to putting on unwanted pounds. Lauretta addresses that fear and other issues by cautioning against 5 taper mistakes: Not customizing Earned Runs comment: customizing requires experience; 1st time distance race runners may not be able to personalize until the next long event. Keep a log this race; may help the next Not continuing training intensity Earned Runs comment: reduce volume but keep up some intensity to maintain training gains Worrying about putting on weight Earned Runs comment: follow a nutrition plan to fuel for the race; some gain is expected. Don’t use the taper as an excuse to binge Not reserving time for sleep Earned Runs comment : Sleeping may not come easy; spend sleep time in bed/relaxing Not trusting the plan Earned Runs comment: the taper is part of the training plan; follow each week’s schedule It’s best to read the full article to receive the benefit of the advice. The taper will be good practice for a successful post-race recovery strategy. After your goal race has been completed you will need take time to heal and rest. Although at this point not having tough training sessions seems like a well-earned reward, it’s amazing how that down time period can become stressful. RUN & MOVE HAPPY! http://blog.mapmyrun.com/dont-make-5-common-taper-mistakes https://53riverbankrun.com ![]() WEEK 16 HALF MARATHON 2018 TRAINING PLAN STARTS TODAY There’s not too much to do this week, as you are on the glide path to your half marathon race, except continue the taper. Don’t overdo the long run at the end of the week. You want to be prepared and fresh for the race. There’s an extra session scheduled for foam rolling this week. Use it to roll out sore and stiff spots on Wednesday or any other day. It can be a full session or an abbreviated one. If you are tempted to introduce new nutrition, shoes, gear, or apparel into your race preparations, be careful. There isn’t much time to truly test a new fuel strategy. Also, the runs are not as demanding as earlier in the plan and can’t serve as trials for new items. Foods taken and gear worn on the upcoming shorter runs may not be adequately assessed as to whether or not they will work on race day. If you have not yet found an organized race to run on May 19 or 20, or plans have collapsed for one, consider pinning on an Earned Runs bib to be sure you meet the challenge of running the half marathon for which you trained. Don’t let circumstances deter you from reaching your goal race! REQUEST a set today. Keep one in reserve, “just in case”. RUN & MOVE HAPPY! PLAN TO TRAIN OVER THE SPRING AND SUMMER FOR THIS EARLY AUGUST EVENT An email was sent out to announce the dates and route of the upcoming 4thEPIC EverWalk. It will start in White Rock, BC Canada and end in the USA on Puget Sound, at Seattle WA. The announcement also indicated the dates, Sunday August 5 through 11, 2018. It seems there have been quite a few inquiries, so this route may prove to be a very popular. This fact combined with news that registration will be capped at 150 participants, means early registration will likely be necessary. The EverWalk website hasn’t yet posted a registration page. Frequent checking will help hopeful walkers sign up soon after registration opens. As has been the custom in previous EPICS, One-day, Half-day, and Multiple half day entry spaces will be available, the email promises. I’m a bit disappointed as these days are already taken up with another event, so I have no chance of walking. Maybe I would not have joined up anyway, but the location and days seem perfect. Curious about the starting point? Here’s some information. According to a Wikipedia entry, White Rock is a city in British Columbia, south of and part of the metropolitan Vancouver area, which borders Semiahmoo Bay. It has a moderate climate year-round, with a temperature that is often 2-3 degrees higher than nearby Vancouver. Being a bit of a distance away from the Coast Mountains, it experiences less fog and rains and receives roughly 20% more sunshine than the larger city to its north. In July-August the mean daily temperature is about 63 degrees Fahrenheit, 17 degrees Celsius. The nearby border crossing into the US, at Blaine Washington on the southern side and Surrey BC on the Canadian north side, is marked by the Peace Arch. It was erected in 1920 to honor the Treaty of Ghent, which ended the War of 1812 between Great Britain and the US. The exact route of the EPIC EverWalk has not been revealed, but possibly it will take participants to this historic site. The international border, the nearby waters of the pacific coast, and moderate weather conditions promise to make this journey memorable and rewarding. There are roughly three months to train for this walk. Best to make plans and get going if you do wish to register. It’s exciting to see that Diana and Bonnie have continued with their quest to make this organization the “biggest walking initiative in America.” As posted on the website they urge, “Find the EPIC within in you. Discover who you want to be, what you want to do, as you walk the curvature of the Earth! RUN & MOVE HAPPY! http://everwalk.com https://en.wikipedia.org/wiki/White_Rock,_British_Columbia https://en.wikipedia.org/wiki/Peace_Arch ![]() The Peace Arch is a monument situated near the westernmost point of the Canada–United States border in the contiguous United States, between the communities of Blaine, Washington and Surrey, British Columbia. By Arnold C (User:Buchanan-Hermit) - Own work, Attribution, https://commons.wikimedia.org/w/index.php?curid=1107740 …AND CAUTIONS. CAFFEINE IS A KNOWN exercise performance enhancer, especially in trained athletes. It works on a number of different body tissues, although not all changes may be responsible for improved performance, which include:
An article in BusinessInsider.com by Kevin Loria and Erin Brodwin explains how caffeine, a drug, works as a stimulant to produce multiple positive effects. However, for each good effect related to caffeine intake the authors described the downside effect, especially in sensitive individuals. The properties of caffeine that provide a boost may also result in anxiety, irritation, and jitteriness they advise. It’s benefit to exercise is described in the article; “It’s one of the best athletic performance enhancers out there,” declares the section title. Embedded in this section is a link to a 2014 item in the TheAtlantic.com, which lays out the ways in which the small improvements associated with caffeine supplementation can be important in competition. Thus, elite athletes and average endurance sport enthusiasts are interested in enjoying the positive effects of caffeine on exercise performance. Especially those who also enjoy the wake-me-up and pick-me-up benefits of consuming caffeinated substances in the morning or other times of the day, while not involved in exercise activities. However, the popular scientific thinking that ‘habituation’ reduces or wipes out the performance boost has troubled some regular caffeine-imbibing athletes, who have been advised to stop taking caffeine-containing substances for several days to weeks before using it to enhance performance. Fortunately, a study published in the Journal of Applied Physiology, titled “Dispelling the myth that habitual caffeine consumption influences the performance response to acute caffeine supplementation”, has provided evidence which dismisses this theory. The study was conducted by scientists at the University of Brazil at Sao Paulo who had actually hypothesized that the opposite would happen! That the athletes’ “habitual caffeine intake would influence the ergogenic effects of caffeine supplementation, with greater aerobic exercise performance gains in individual with lower regular consumption.” A lower pre-performance intake habit would translate to bigger gains with supplementation just before exercise. Forty, male, endurance-trained cyclists were grouped according to daily caffeine intake: low (~58mg/day, about 1 small cup/day), moderate (143mg/day; 2-3 cups/day) and high (~351mg/day; 5 cups/day). Each performed 3 simulated time trials, ~30 minutes duration. They were instructed to cycle as fast as possible to achieve a set amount of work, after receiving a gelatin capsule dose of caffeine (CAF: 6mg/kg body mass), a placebo (PLA; dextrose, 0mg caffeine), and no supplement (CON; 0mg caffeine).* The results revealed that low, moderate, and high “caffeine consumers showed similar absolute and relative improvements in cycling time-trial performance following acute supplementation” compared with placebo and control subjects. In other words, those who regularly took in significantly more caffeine received the same performance benefit from a dose just before performance as those who usually took in small or moderate amounts. The scientists indicated that the dosing strategy was based on previous “meta-analytic data” which showed that consumption of 6mg/kg body mass, taken 60 minutes prior to exercise, “improves performance” by +1.9%, both during high intensity exercise and endurance protocols. In their study, “caffeine supplementation improved exercise performance by 3.3% compared with” controls, and “2.4% compared with” placebo, roughly in line with the reported +1.9% overall improvement. But the effects were individualized. Fifty percent of participants improved above the variation of the test; the others did not. Perceived negative side effects (increased heart rate, gastrointestinal upset, anxiety, tremors, insomnia) were similarly reported among the different groups; the level of previous habitual caffeine consumption did not make a difference. This also seems to a dispel myth about caffeine, that high consumers may be less susceptible to these effects than non-consumers. The authors acknowledged that the level of acute caffeine supplementation required to enhance performance, 3 mg/kg BM, is lower than the amount administered in their protocol, 6mg/kg BM. The work of these and other investigators was reviewed and discussed by exercise physiologist and sports nutritionist Asker Jeukendrup in a piece for mysportscience.com. He concludes that to experience a boost in performance from caffeine, a withdrawal period is NOT needed. His recommendation to athletes is to “maintain your normal caffeine consumption during preparation for competition. You will still be able to benefit from the effects of caffeine in competition and avoid any possible withdrawal symptoms in the days before”. For average endurance athletes, this is likely good news. Caffeine supplementation may be something many will be encouraged to try an hour before a competition or exercise session. Be aware that caffeine has been added to many endurance sport fuels (gels, drinks, gummies, shots). It’s easy to overlook when purchasing these items. Best to check the product information to be sure you’re getting the intended amount, not too much. And remember that the 6mg/kg this study used was considered twice the amount needed to generate a performance boost. Consider what has already been taken in as coffee, tea, soda when calculating what to add to the lower amount. Powdered pure caffeine is a dangerous substance and should NEVER be used! Use a caffeine calculator to see how much daily intake is safe for your body weight. A 125-pound woman (57kg) wishing to take 3mg/kg caffeine only requires 171mg as a supplement. An 8oz. cup of brewed store-brand (like Folgers) coffee contains about 95mg. Thus, a bit less than 2 (8oz) cups will do the trick for her. A 170-pound man (77kg) would try for a dose of 231mg, so about 2.5 cups. That’s not much for a regular coffee drinker who has easy access to this beverage every morning. Extra supplementation isn’t necessary. Soda drinkers and energy-beverage drinkers will have a different calculation. The use of caffeine as a performance enhancer was made less complicated by this research. No need to abstain before an endurance workout or race. For me it would be simply drinking my usual amount of pre-breakfast wake-up coffee. RUN & MOVE HAPPY! *More method details. The study participants were either professional or amateur competitive cyclists who, each week, cycled at least 150 km and trained 4+ times. Experimental exercise sessions were randomly assigned. Each was performed following 6 hours of fasting, on different days, at least 7 days apart, and 60 minutes after the ingestion of a caffeine or placebo capsule or no supplement. Participants had been instructed to abstain from training, alcohol, and caffeine-containing substances in the 24-hour period prior to each exercise session, and completed a 24-hour food recall survey. http://www.businessinsider.com/physical-mental-effects-of-caffeine-2017-7 https://www.ncbi.nlm.nih.gov/pubmed/28495846 https://www.theatlantic.com/health/archive/2014/03/how-athletes-strategically-use-caffeine/283758/ http://www.mysportscience.com/single-post/2017/06/18/Do-you-need-to-refrain-from-coffee-to-get-the-maximal-effect-of-caffeine https://www.caffeineinformer.com/caffeine-safe-limits https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372 http://abcnews.go.com/Health/pure-caffeine-teaspoon-powder-fatal/story?id=38688979 WRITE REGULARLY TO RUN, WALK, CYCLE, EXERCISE WITH AN IMPROVED MIND Author Becky Kane indicated she asked 32 friends about journaling to prepare writing her article, “The Productive Benefits of Journaling (plus 11 ideas for making the habit stick)” for Doist.com, and only 4 admitted to have cultivated this habit. If she had asked me, I would not be among that smaller group of diarists. Kane introduces the topic by listing some famous people who regularly wrote down personal thoughts. Naturalist Charles Darwin, WWII British prime minister Winston Churchill, and Spanx founder Sara Blakely. There are others, listed in various articles that are dominated by men. Scientist Marie Curie, artist Freida Kahlo, and free black woman Emilie Davis are three other women who journaled. These people were busy living productive lives, it seems, and maybe they had thoughts that documenting small events would later be interesting to others. Kane provides the perspective that the reason to put pen to paper, and perhaps why these recognizable names did, is for its personal, not public, benefits. That today we are increasingly ‘passively consuming information” and the “key to learning” is to stop, and “start actively engaging with the ideas we encounter.” With Kane’s advice in mind, perhaps it would be more beneficial for athletes to write a journal than “bullet” one (see Earned Runs previous post). Why? The mental component of athletics has always been crucial to success at elite levels. It is also important at the everyday-athlete level too. We may decide not to follow through on training plans because of pressures exerted on our personal and work lives. Our confidence and desire to perform well may be knocked down by troubling circumstances that have nothing to do with fitness. In a vicious cycle, our poor personal sport performance may have deleterious effects at home and in our careers. Reflective writing can help “train our attention and strengthen neural pathways.” Becky Kane says. She quotes a neurologist who explains all the cognitive steps that the “practice of writing can enhance”. There’s much more to her argument promoting this activity, best read in full in her in-depth article. Her next two article segments cover what the title promises: tips on how to get started and suggestions for journal themes. The following list of writing approaches could contain one that has enough appeal it motivates action: Gratitude, Goal, Value, Ideas, or Curiosity journals, and Morning Pages. Earned Runs suggests that regardless of the approach, based on Kane’s discussion. writing in journals should NOT zone in on athletics to benefit our athletic lives. By addressing distractions, working through issues that threaten to overwhelm us, documenting ideas, or expressing wonder or gratitude we free ourselves to enjoy fitness challenges, commit to reasonable goals, and experience the satisfaction of accomplishment. As Kane indicates, journal writing shouldn’t be a self-conscious effort; it doesn’t need to be edited, sound good, or make good reading. The same as running or other fitness activities, we just need to get going and do it to experience any benefits. In a way that makes it easier. RUN & MOVE HAPPY! https://blog.doist.com/benefits-of-journaling-81b663a27608 https://www.fromthegrapevine.com/lifestyle/famous-people-who-kept-journal-albert-einstein-marie-curie-mark-twain-charles-darwin IF YOU’RE NOT DOING ANY STRENGTH BUILDING, but only running, cycling, swimming, or walking for aerobic fitness, how do you get into this kind of training? ‘One’ approach, that Earned Runs suggests, is to start with ‘One’ exercise. If diligent in performing it, the progress experienced may provide incentive to add one more, and then another, and another.
The key is to select an exercise that initially you perform relatively poorly, then repeat it regularly, daily perhaps, such that progress is recognized and the benefits appreciated. That’s when the motivation to add a second strength exercise might kick in. It’s been my experience to join a fitness center, receive an evaluation from a trainer and then start on a new routine that may include 8+ separate exercises. During one of these sessions, 4 (Group A-D) workouts were prescribed by Trainer Y to mix up over 2 weeks. There were 40 different exercises in total, including upper and lower body exercises, using body weight, resistance tubing, machines, and multiple other pieces of equipment. They were challenging and complex, and worked multiple muscle groups and balance all at once. I had mastered 2 workouts (an upper and lower body set) from a previous expert, Trainer X, before this time, each composed of 15 moves. There were 30 different relatively simple exercises using bodyweight and a Swiss ball. Then we moved, joined a new gym, and met Trainer Y. There was no overlap between what Trainer X and Trainer Y prescribed. By the time it came to learn Trainer Y’s Group D routine, I was not motivated to try further. Cycling between so many exercises did not allow me to feel I had mastered any one, and thus could not feel stronger. Plus, I did not want to add more mental work to the physical effort. After that point, by trial and error, I found that the best way for me to mix up strength training with Trainer X’s base program was to find new workout method sets rather than new exercises that utilized a mixture of different methods. I added a dumbbell-weight upper/lower/core set that builds strength, and a kettlebell set that also builds total body strength and balance. And slowly mastered each of Trainer Y’s totally wonderful exercises, one at a time, such that a list of 12 could be combined into one routine. Physiologically it’s more beneficial to perform a mixture of exercises utilizing different methods, but I find I persevere with training initially using same-method routines. Mostly the same, anyway; bodyweight exercises nearly always are included in a routine’s warm-up. The list can be abbreviated when time is short or I’m travelling and gym equipment is limited, which encourages perseverance. Any exercise that is worked on one leg or requires a split stance improves balance. SHAPE.com magazine posted an article by Lauren Mazzo, “Why the Reverse Lunge is One of the Best Exercises to Target Your Butt and Thighs” that might be the perfect ‘One’ strength exercise to attempt. It’s just ‘one’ move that doesn’t require equipment, at least initially, and not much room space. Mazzo says, “Though it's a foundational functional movement, the backward motion of the reverse lunge exercise makes this more of a coordination challenge than a strictly strength-training exercise”. She also comments on research that indicates this exercise is kinder to troubled knees. Variations can make this move more challenging and beneficial. The author reminds readers that the reverse lunge is actually a variation of the more basic forward lunge, and she urges mastery of it and the walking lunge before attempting the reverse move. Adding a barbell or medicine ball, or dumbbell or kettlebell weights increases the difficulty and strength building potential. If strength building is a goal, but starting has been an issue, read Mazzo’s article to find motivation. ‘One’ exercise is better than none. In the 1991 movie, “City Slickers”, the hard-living, trail boss cowboy Curly, played by Jack Palance, asks Billy Crystal’s, New Yorker, dude-ranch-vacationer character Mitch Robbins if he knows the secret of life. Curly holds up one index finger, saying, “This.” Of course, Mitch asks, “Your finger?” Curly replies, “One thing. Just one thing. You stick to that and the rest don’t mean s***”. “But what is the ‘one thing’?” Mitch inquires. To which Curly replies, “That’s what you have to find out.” When it comes to exercise, life isn’t that dramatic! Or funny. However, Curly’s advice might be helpful combined with Lauren Mazzo’s, to help find the one exercise that inspires strength training. RUN & MOVE HAPPY! Note: the movie was filmed in several locations including the state of New Mexico, according to a Wikipedia entry Thus an image of towering strength in that state was chosen for the post, Shiprock. https://www.shape.com/fitness/tips/reverse-lunge-exercise-benefits-proper-form http://www.imdb.com/title/tt0101587/quotes https://en.wikipedia.org/wiki/City_Slickers SUFFERERS APPROACH TO EXERCISE A short article written by Jennifer Purdie for Under Armor’s MapMyRun Blog, “Spring Allergy Tips For Runners” reminds runners of ways in which they might lessen their suffering during spring, what many refer to as “allergy season”. Purdie’s advice might best be heeded by all who are eager to finally are able to get active outdoors in better weather.
The author references family medicine physician Dr. Rachel Carlton Abrams, and Dr. Deborah Gentile, director of research, division of allergy, asthma and immunology at Pediatric Alliance in Pittsburgh”. Another advice piece, “Running With Allergies” by Sarah Johnson for ACTIVE.com discusses general rules, such as the ‘neck rule.’ “If your allergy symptoms are above the neck, such as stuffy or runny nose and sneezing, it's probably OK to run. However, if you are exhibiting any symptoms below the neck, like chest congestion, upset stomach, or body aches, then it's time to call for a rest day.” Runner’s World posted an item in 2012 written by Lisa Jhung, “Nothing to Sneeze At”, which highlighted advice provided by a runner-allergist, Stephen Klemawesch. A 2014 Women’s Running article also features this doctor’s advice; some parts address women’s issues. A more current item was posted on WebMD in January 2018, “6 Ways to Keep Exercising Outside with Allergies”. The advice in these items is organized and summarized below: KNOW YOUR POLLENS! Learn by testing which specific allergens cause you problems. Before running:
After running, prevent continued exposure to pollen:
Seek medical advice for new treatments with less side effects! Start taking medications in advance of the season if possible. The point of running, walking, cycling and fitness work is to get exercise AND enjoy the process. If allergies are messing with your mind and body, take your workout indoors. Run or walk laps on the small gym track or hop on a treadmill, elliptical, or stationary bicycle. Get in a cross-training session by swimming indoors (unless pool chlorine irritates), playing tennis, or strength training. It may be best to regularly set aside time for physical activity in the late afternoons or early evenings, to make same-day last minute alterations to workouts less disruptive and inconvenient. Learn to love rainy days. Precipitation clears the air! RUN & MOVE HAPPY! http://blog.mapmyrun.com/spring-allergy-tips-runners http://www.active.com/running/articles/running-with-allergies http://www.runnersworld.com/trail-running-training/allergy-tips-for-runners http://womensrunning.competitor.com/2014/05/health-wellness/pollen-problems_24836#wgl8FX1eLq4VzThp.97 https://www.webmd.com/allergies/allergies-and-exercising-outside http://www.aaaai.org/global/nab-pollen-counts https://weather.com/forecast/allergy/ https://www.pollen.com/forecast/current/pollen/ https://www.zyrtec.com/allergy-forecast-tools-apps |
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device. AuthorEARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity. Archives
November 2023
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