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NEW 'OH THE PLACES YOU’LL GO!' PAGE RESOURCE, GreatRuns.com
A recent ACTIVE.com article featured an item, “The Best 100 Runs in America’s Cities”, which presented information in a slideshow on 2 ‘iconic’ running routes for each of 50 cities. The article attributed the work to GreatRuns.com, the source of the list, and provided links to the FULL REPORT and to a description of methodology. On the GR webpage that lists the cities, clicking on the city name will take readers to another page with ALL the running routes in that particular location. BONUS: Great Runs.com allows readers to DOWNLOAD an Excel spreadsheet (click on this link or use the URL below) of this top 100 list. WHAT’S ICONIC? Great Runs provides this explanation for how a route qualified for inclusion as ‘iconic’. “It is centrally located, usually near downtown/city center, is especially interesting, scenic, or beautiful, and epitomizes the city in some way.” A word of caution. The description indicates whether these city paths and routes are well lighted for running, walking, and biking at night. Visitors not familiar with neighborhoods and parks should use caution however, for reasons of personal safety. Seek advice about running in low-light times of the day and night from residents who are familiar with the area. NEW RESOURCE. The ACTIVE.com slideshow revealed GreatRuns.com to be a potentially valuable new resource for runners and walkers. It can provide information about and pictures of one or more running routes in the larger cities of North America, South/Central America, Europe, Asia Pacific, Middle East and Africa. The names are arranged alphabetically for easy searching. This list contains MORE AMERICAN ROUTES than the 100 featured in the ACTIVE.com article, plus all the international runs. To learn HOW TO USE the GreatRuns.com website, there’s a helpful demonstration. Thanks GreatRuns.com! The link to this company can now be found on the OH THE PLACES YOU’LL GO page. RUN HAPPY! http://www.active.com/running/articles/the-100-best-running-routes-in-the-u-s http://greatruns.com/100-best-runs-in-americas-cities/ http://greatruns.com http://greatruns.com/how-to-use-great-runs/
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AIM FOR SUCCESS
The article, “5 Things the Most Successful Runners Do Every Day” by Jason Fitzgerald for Competitor.com supports what Earned Runs promotes for all runners. Fitzgerald defines successful runners as those who “have it all together; they’re always healthy, running well and enjoying every moment of their training”. What this means to me is that a runner, walker, cyclist, or fitness enthusiast is physically comfortable during workouts and without injury, emotionally confident and satisfied with his or her progress, and mentally challenged by a reasonable but exciting goal. The author says successful runners: 1. Remain consistent and keep a detailed log 2. Warm up dynamically 3. Keep easy days easy 4. Take care to recover 5. Strength train after every run 1. Keeping a log: it’s difficult to identify progress without tracking workouts. A convenient way to strive to improve, remain consistent in your efforts, AND track your work is to use a TRAINING PLAN as a log. The purpose of a training program is to prepare for a future effort or event, usually 8-16 weeks from the plan's start. At the beginning of the plan the trainee is not physically or mentally capable of that effort. The plan is designed to safely increase the duration and speed of workouts and provide a variety of methods by which this can be accomplished. If you don't wish to keep a separate log let the training plan perform log duty as well. Keep notes about each training session on the paper copy. Whether short or long, record some notations after each session. 2-5. Maintaining workouts at effort levels that do not exceed a runner's current physical capability is the purpose of following a plan. In addition to training intelligently, warming up properly, allowing yourself rest and recovery, and building strength are plan tactics by which an injury prevention strategy is implemented. Runs are much more comfortable and enjoyable without soreness, stiffness, or worry that a nagging pain will become a sidelining problem. This is a short and sweet article. Fitzgerald has given us concentrated advice and encouragement that we can use to become successful runners too. RUN HAPPY! NOTE: Fitzgerald doesn't mention running in a group. There will be more on this topic later in the month. Image: information available on Wikipedia https://en.wikipedia.org/wiki/Man_Controlling_Trade http://running.competitor.com/2017/06/training/5-things-successful-runners-every-day_165646 BOOTY BANDS: A RESISTANCE BAND WORKOUT TO TAKE ANYWHERE. Mike Donavanik performs an entire lower body workout in a video presented by SHAPE.com that utilizes small resistance bands. The amazing benefit of these little exercise boosters is that you can use them at home in an apartment, a hotel, at work, or in a fitness center, when you don’t have access to favorite equipment.
It’s worth buying some and becoming familiar with a few exercises like these, so you are able to efficiently workout wherever you are. I store them in a small zip-lock bag with a slip of paper on which my routine is written. I use them at least 3 times per week to stave off knee problems, to which I am prone. Anyone who sits a good part of the day is likely to have weak glutes and these issues. Many days I break my entire 6-part routine into two sessions; 2-3 exercises performed in the morning and then 2-3 in the evening, each done while watching TV, catching up on news or a favorite show. Give “booty bands” a try; check out “The Booty Bands Workout That Targets Your Butt, Hips, and Thighs” article and video.! The small resistance bad set I use is on the GEAR LOVE page. RUN HAPPY! http://www.shape.com/fitness/videos/booty-bands-butt-hips-and-thighs-workout WEEK 7 RUN-WALK ACROSS AMERICA 2017 STARTS TOMORROW
Segment 15 Gillette WY to Sundance WY Segment 16: Sundance WY to Rapids City SD Segment 17: Rapid City SD to Kadoka SD This week’s run takes runners near more spectacular sites, for which the Great West and High Plains areas of the United States are well known. One of the most recognizable natural geologic features of this region is the Devils Tower National Monument, in the Bear Lodge Mountains near Sundance in Crook County WY. In 1906 it was named by President Theodore Roosevelt as the first national monument. If you have seen the 1977 Steven Spielburg movie “Close Encounters of the Third Kind” you will remember it as the structure some characters were obsessed with, and the place where the giant alien space ship had parked itself. Apparently the 1200+ ft, solitary, pillar-like granite formation came into being as the softer surrounding land was eroded over millions of years. “One legend has it that a giant bear clawed the grooves into the mountainside while chasing several young Indian maidens”. The rolling prairie of the Black Hills area of Wyoming surrounds this tower, which is held sacred by several Native American tribes of the northern plains (they call it “Bear Lodge” ). The National Park Service promotes this site as an ideal location for Night Sky Viewing: “Half the Park is After Dark, At The Bear’s Lodge”. Sundance WY gave its name to the Sundance Kid, who was jailed there for a while. From eastern Wyoming the route enters South Dakota and skirts the northern edge of the South Dakota part of the Black Hills (a mountain range and a forest). The ponderosa pines covering the hillsides are so dark and light-absorbing that it is said they look “black”. After leaving Rapid City the route heads east, just north of the Badlands National Park to Kadoka, a place literally known as a “hole in the wall” (the Lakota Sioux tribe named it). This area of South Dakota is chock-full of sights, the most famous of which are the Mt. Rushmore, and the Crazy Horse National Memorials. Although the more western national parks often get a lot of attention, I think this region is one of the most interesting to explore, not only for the beauty of its physical features but it’s history. In the southern part of the Black Hills, far from our route in Custer State Park, there’s an annual Buffalo Roundup held in late September that would be a truly awesome experience. Enjoy this part of the trip, the Rocky Mountains have been left behind and the High Plains sub-region of the Great Plains stretches out before you. RUN HAPPY! NOTE: The Weeks 7-8 Segment map PowerPoint PDF can be downloaded here; all are on the RESOURCES page. https://www.nps.gov/deto/index.htm https://en.wikipedia.org/wiki/Black_Hills http://www.blackhillsbadlands.com/parks-monuments/mount-rushmore-national-memorial http://www.blackhillsbadlands.com/parks-monuments/devils-tower-national-monument https://gfp.sd.gov/state-parks/directory/custer/events/buffalo-roundup/ https://en.wikipedia.org/wiki/High_Plains_(United_States) “20 FOODS THAT DEFINE MUSCLES” by Carlo Filippone for Active.com is a bit of a surprise. The article bills the author as a “highly decorated body builder and International Federation of Bodybuilding and Fitness Champ”. It describes him further as a chef and restauranteur, with the “culinary inspiration” of maintaining a healthy body behind his creations.
The list of foods this successful body sculptor recommends to readers to help build, define, and tone is mostly populated by non-meat items that are not necessarily high in quality protein! Yes, he definitely includes items that contain milk proteins, as well as beef, salmon, tofu, and seeds and nuts. But his list is heavy on other healthy food items. We just learned yesterday (July 7, 2017) from the International Society of Sports Nutrition that dietary protein and resistance training are separate but complementary components of a muscle building program in sports. That diet articles can lead to confusion is exemplified in these two items (yesterday's scientific position stand and today's fitness item). Perhaps the distinction that should be made is that this chef's recommendations relate to defining muscle and not strictly to building it. Changes in body composition, brought about by dietary means other than high protein dosing may be more likely to translate into changes in appearance than strength and muscle building. Next week's SCIENCE FRIDAY post will take a look at the scientific community's stand on body composition and diets. The effect of anti-inflammatory anti-oxidants, that are present in colorful fruits and vegetables and nutritious seeds on these process has yet to be fully characterized scientifically. But it may be important, so listen up, and check out the items “The Muscle Chef” would put in your grocery basket based on his success in this area over the years. The slideshow article reveals all. Here’s a partial list: Quinoa Bananas Grapefruit Spinach (Popeye’s favorite) Broccoli Really, broccoli! Take a peek for yourself. This may be good news for strength building athletes who can't imagine enjoying a meal devoid of a rainbow of plant-based foods. Research has shown that dietary anti-oxidants allow certain bone-building cells to thrive and survive and strengthen those structures. Perhaps there will be evidence it's the same in muscle. RUN HAPPY! http://www.active.com/nutrition/articles/20-foods-that-define-muscles?cmp=18N-PB2000-S20-T9-insider-AR2&eps=title_207035 PART I OF TWO PART SERIES ON NUTRITION IN SPORT. The International Society of Sports Nutrition (ISSN) issued a position paper outlining its stand on protein and exercise. It states the ISSN “provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:” (see the full article for details).
The full article is dense with information, and for those interested in this topic makes for fascinating reading. The Earned Runs interpretation below, attempts to give you the ‘meat’ of the scientific message:
60kg (~132 pounds) = 84-120-180g total protein/ day By this scientific advice it seems that the most effective strategy for building muscle during hard training, in which muscle is purposely damaged and repaired is to 1) increase protein intake according to demand (by bodyweight and intensity of training), 2) deliver it to the tissues at regular intervals during the day, 3) spike the process at night by adding a pre-sleep meal. To ensure that the variety and type of essential building blocks needed to make and repair muscle are present in protein sources ingested at each dose/meal the 4) sources should be whole foods when possible. 5) Supplements may be required to obtain the required high quality protein doses and keep calorie intake reasonable. Practical Considerations The nutrition prescription of the ISSN translates into a large amount of protein to ingest daily. A fair amount of effort is required to get dosage and quality just right AND to have it available in portable or convenient form. From personal experience and in talking to a few others trying to boost intake of high quality protein each day, anecdotally some patterns seem to emerge in the implementation of this advice. Certain go-to items tend to be repeated daily in a high-quality-pro menu: Greek yogurt, cottage cheese, eggs, lower-fat cheeses, cooked chicken breast, and canned fish. Burger patties separated from fast food sandwiches help with on-the–hoof lunches. Advance planning and DIY work can allow the regular inclusion of beans and other plant protein sources although the quality may not be as high found in animal sources. As far as supplements go, a daily high protein drink containing easily digestible whey and/or casein based proteins might find its way into the mix. Protein bars can work if the calories won’t bust a weight-maintenance budget. Nut butters are frequently hailed as great protein sources, but the ratio of protein-to-calories is rather low and the accompanying fat make them higher calorie treats rather than dietary staples. Although the total day’s intake may represent a variety of sources, weekday-after-weekday it becomes easiest to repeat the go-to foods. The weekends provide opportunities for expanding food selections. Consider making some dietary changes to increase protein intake if you are performing strength work most days of the week in addition to aerobic sessions. If a training plan is designed to prepare you for a race or event for which you are not currently capable of handling, you may benefit from having the necessary nutrients to repair and maintain the muscles you are exercising. Another reason to adopt a high protein diet might to change body composition, the topic of next week's SCIENCE FRIDAy post, Part II in this Series on NUTRITION IN SPORT. RUN HAPPY! https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 *Foods high in leucine: https://www.healthaliciousness.com/articles/high-leucine-foods.php ![]() SUMMER CHALLENGE III: Fastest 5k or “Summer-full-of-fun-5K’s”. HOW IS YOUR 5K TRAINING OR RACING GOING? Is the training plan you’ve chosen providing a needed break from the heavy-duty workouts required to prepare for a marathon or half marathon? Or if you’re participating in fun weekend 5K’s frequently, instead of scheduling speed sessions, are you feeling refreshed in mind and spirit? To increase the enjoyment of your ‘vacation’ from hard training, or to decrease the number of days spent running each week, consider cross-training with an activity that can be performed outdoors. Like aqua-jogging or biking, two of the three sports recommended in the article, “Why Runners Should Embrace Cross-Training” by Caitlin Chock for Competitor.com. She explains why cross-training is not just a strategy for recovering from an injury, but a wear-and-tear-saving practice employed by elite athletes in fine form and good health who wish to avoid injury. Elliptical work is the third recommended cross-training activity. It’s usually an indoor session, unless you have access to an ElliptiGo. Chock reports that elite runners, Meb Kefleghizi and Lauren Fleshman “have been vocal about how their cross-trainer of choice, the ElliptiGo, enables them to remain healthy and ‘make-up for’ some of the land miles their competitors are doing.” AQUA JOGGING can allow runners to spend time in outdoor pools with the family, while incorporating a cross-training effort. The use of an aqua-jogging belt helps with staying upright and maintaining good in-water form. BIKING/CYCLING can be performed with high intensity on a stationary bike, as suggested in the article. Or it can be experienced on a real bicycle, as a relaxing activity alone or with others, later in the day after an early, harder running session. Whichever activity, in the summertime, try to enjoy it and do so outdoors. Make summer a season to escape the usual pressures of the remainder of the year, when of necessity we spend more time indoors. RUN HAPPY! SAVE THIS ARTICLE FOR LATER REFERENCE; IT’S “CHOCK” FULL OF HELPFUL INFORMATION! http://running.competitor.com/2014/08/training/runners-embrace-cross-training_111997 SUMMER CHALLENGE REPORT CARD!
We’re now about one third deep into summer (Memorial Day to Labor Day). The July 4th holiday seems as good a point as any to assess progress on Summer Challenges I, II, and III. Challenge IV Walkers Series Sweep started July 1; too early for a progress report. How are you doing so far? Have you used your bibs to track your efforts? Kept a separate log? My report card: I: Streak running – A (tracked on Earned Runs bib #2) I’ve run every day including travel days! II: Across America – B (tracked on Earned Runs bib #3) The mileage for each week has been accomplished with a combination of running (most miles) and walking (to make up the difference I take evening walks). However, the last full week of 32 miles has been a challenge. There are 5 miles more to complete in Week 4 before going to Week 5. I hope to make it up this week. III: Fastest 5k or 'Summer-of-fun' 5ks- B (tracked on personal log and Earned Runs bib #2) Every workout has been completed, but not always as intended. Hot and humid days I introduce walk breaks as needed. My intervals are performed on hills, so sometimes the last one isn’t finished…too tired. My test 5k was OK, not terrific. I know I can do better. Only 27 days until the RACE! There’s still time to get back on your schedule if you fell off. I: If you busted a streak by missing a day, start over. There are more days ahead than days behind you this summer. II: Hop on the ‘ACROSS AMERICA’ route now. Some of the best scenery is yet to come. There’s so much to learn about the country that if you missed the West, you can cover it next year. III: Set a new “fastest 5k” race date later in the summer or in mid-September if you stopped training. Officially the season isn’t over until autumnal equinox on September 22. Use an Earned runs bib and design your own race or find an organized event. SUMMER CHALLENGE IV: started 5 days ago, July 1. It’s not too late to get a 30 minutes high intensity interval walk (or run) under your belt on 4 of the next 7 days. Simply reset/reconfigure your 7-day week, Wednesday to Wednesday, if you start TODAY! Don’t give up on yourself; there’s time to accomplish a SUMMER CHALLENGE IN 2017. RUN HAPPY! See the RESOURCES page for materials. JOIN THE 4TH OF JULY FUN RUNNING/WALKING IN A RACE THIS HOLIDAY
Like Thanksgiving Day Turkey Trot races, U.S. Independence Day races are becoming more numerous and attracting more participants. Last year the number of participant finishers and races increased by 13% and 18% respectively, over the previous year. According to an industry report from RunningUSA.com the record setting growth brings this holiday in second place, behind the long November weekend celebration, as the most popular. “The most successful events, not just races, are those which bring together family and friends to celebrate,” says the CEO of Running USA. “The Fourth of July is a perfect example of this and shows the power of putting on a race can have on communities, adding an extra layer of cohesiveness and celebration”. Want to find an organized race near you? Check the websites of local running specialty stores. They will often list event that are nearby and several hours away as a service to organizers and customers. Can’t find one? Use Earned Runs BIBS and design a custom race for your gathering, or schedule a solo run. It’s too late to receive them for this 4th of July, of course. But this situation is an example of why it’s best to REQUEST them every year as early as possible, for use in fun events that pop up unexpectedly. The bibs can be decorated and may serve as ‘awards’ for each participant’s effort. RUN HAPPY! http://www.runningusa.org/fourthofjuly WEEK 6 RUN-WALK ACROSS AMERICA 2017 STARTS TOMORROW
Segment 13: Lovell WY to Sheridan WY Segment 14: Sheridan WY to Gillette WY After last week’s huge mileage commitment (3.2-32 miles depending on scale) and because of the upcoming 4th of July holiday, this week there are only 2 segments to cover running and walking. Both segments virtually take runners near parts of the National Park System, through the Bighorn National Forest and near the Bighorn Canyon National Recreation Area to Sheridan WY, and the Little Bighorn Battlefield National Monument. Bighorn Canyon National Recreation Area “was established by an act of Congress on October 15, 1966, following the construction of the Yellowtail Dam” (named after a famous Crow tribe chairman, Robert Yellowtail). The dam “harnessed the waters of the Bighorn River and turned this variable stream” into Bighorn Lake. The magnificent 71 mile lake extends through Wyoming and Montana, “55 miles of which are held within spectacular Bighorn Canyon”. About 70 miles to the north of Sheridan WY, in southeastern Montana, is the site of the Battle of the Little Bighorn, near the river of the same name. The battlefield monument memorializes the site of the famous event, sometimes referred to as “Custer’s Last Stand”, which took place on June 25-26, 1876. A small force led by Lt. Col. George Armstrong Custer attacked but was overcome by a much larger force of several to many thousands of Sioux, Arapahoe, and Northern Cheyenne who had not been expecting this action. The warriors were led by Chief Crazy Horse and inspired by Chief Sitting Bull. There was a counterattack by the warriors on the nearby U.S. 7th Cavalry Regiment consisting of a few hundred military, camped about 4 miles away. Although there were soldier survivors of this battle, none of Custer’s group lived to tell the story of the day’s happening. The National Monument was originally named “Custer Battlefield”, but in December 1991 President George H.W. Bush renamed it to be representative of all those who were in the battle, including Native Americans and the 7th Cavalry. The above information was gleaned from several sources, provided below. The Smithsonian Magazine article describes the course of events that day from the Native American perspective. The article indicates that the 1874 discovery of gold by Custer and his men in the Black Hills area of what was to become South Dakota, then recognized as belonging to the Sioux nation, prompted the dispatch of federal troops to “force the Sioux into reservations and pacify the Great Plains”. Never having been through this area where the Great Sioux Wars were fought, the description given here comes only from my reading. Since these lands were set aside to remember a deadly and turbulent time in American history for Native Americans, settlers, and military, I hope it is correct and conveys respect for all. The beauty of the land is evident in pictures* , a homeland worth defending. RUN HAPPY! *Note: there are images on the ACROSS AMERICA IN PHOTOS page and in these sources https://en.wikipedia.org/wiki/U.S._Route_14_in_Wyoming http://www.travelwyoming.com/listing/lovell/bighorn-canyon-national-recreation-area http://www.visitmt.com/listings/general/battlefield/little-bighorn-battlefield-national-monument.html http://www.smithsonianmag.com/history/how-the-battle-of-little-bighorn-was-won-63880188/ http://www.history.com/this-day-in-history/indians-defeat-custer-at-little-big-horn OPINION: RUNNING WITH A GROUP (OR NOT) For those of you thinking about joining or starting a running group, Kelly O’Mara discusses the pluses and minuses in her article, “Pros and Cons of Running with a Group” for Competitor.com
The article has greater detail, but here’s her list: Benefits - 1) Have fun; 2) Be accountable; 3) Push harder; 4) Get guidance and advice Downsides - 1) Push too hard; 2) One size doesn’t fit all; 3) Won’t learn to suffer alone Confession: I’ve never run with a group. It’s kind of a secret shame. I am definitely NOT opposed to joining groups. I’m somewhat but not fiercely social and have friends, but not running friends. I love to ‘power’ walk with my husband (his preferred exercise) if I’ve gotten my own training done and out of the way. And if anyone was up for it, I would take a bike ride, play tennis, or go for a swim with them after my workout was in the books. This would be at noontimes, in the evenings, or on the weekends when work permitted. My running group-avoidance issues:
What’s the answer?
RUN HAPPY! http://running.competitor.com/2017/06/training/pros-cons-running-with-a-group_165128 SKIP, HOP, AND BOUND, AND HIT THE PLAYGROUND FOR STRONG BONES
Last week's post (June 22, 2017) introduced FORM DRILLS as a way to become stronger and more efficient at running, just like elites who perform them before speed workouts and races. Earned Runs found that another benefit of running FORM DRILLS is improved BONE HEALTH AND STRENGTH. The type of movement and impact involved in form drills has been recommended for the prevention and treatment of osteoporosis (a medical condition in which bones are fragile and prone to fracture) in a position statement by the Exercise and Sport Science Australia (ESSA) published in 2016, written by Dr. Belinda R. Beck and her colleagues, who are from various Australian universities. The statement explains that not all exercise activity is osteogenic (helps to build bones). Exercise movements that lead to increases in bone mass density (BMD), a measure of bone strength, has certain qualities; it should be: - Dynamic not static - Cyclic rather than continuous - Able to induce relatively high bone strain - Rapidly applied - Multi-directional - Performed with limited repetitions One exercise mode, IMPACT LOADING, prescribed for individuals with both NORMAL and LOW BMD (osteopenia and osteoporosis) was detailed as: "vertical and multi-directional jumping, bounding, hopping, skipping rope, drop jumps, and bench stepping". These are the SAME movements that are incorporated into running FORM DRILLS, which allow them to double as bone building exercises! Especially if the number of repetitions is kept relatively low, and if several different drills are consistently performed each week, exactly what trainers and coaches recommend. BALANCE TRAINING is another exercise mode recommended by the position paper to improve bone health. Routines that incorporate backward walking/running, leg crossovers, and lateral/sideways movements are the most bone-friendly and are also part of the FORM DRILLS described in the Brian Metzler Competitor.com piece (grapevines, lateral bounding, running backward). Resistance training (strength training), is also recommended, in the ESSA position statement and is a regular part of Earned Runs running training plans. Why should runners or walkers be interested in doing anything else but running/walking for bone strength? Isn’t running a weight-bearing, high-impact activity? Yes. But according to the position paper and previous research, running in a continuous, unidirectional manner results in the desensitization of bone cells to the stimulating effects of impacts. Skeletal bones stop responding and adapting to movement once it becomes “customary”.* The authors of this paper have provided a “tip” to help us remember the best types of activity for building bone. YAY! They say that exercises which are “appropriate to build bone in childhood mirror those that are most effective in adulthood (high impact, weight-bearing activities that engage large muscle groups).“ In non-science-speak, this means it’s KID-PLAY, the stop-and-go and multi-directional type of running, skipping, hopping, jumping, and darting about that stimulates the skeleton to develop. Little ones quickly expend lots of explosive energy in this kind of play, tire, rest for a bit, then play more. They tend not to run continuously for an hour or more, as adults do. This is how to successfully build (and strengthen) bones! So, why don’t doctors prescribe kid-play for adults? Unfortunately, after decades of not playing like kids, adults have developed asymmetric muscle weaknesses, joint and mobility issues, poor balance, and other health problems, making this kind medical prescription impractical and possibly unsafe. Are adults left with working to complete a list of physical therapy exercises? No. Think about it. FORM DRILLS FORCE US TO PLAY LIKE KIDS!!! HOW GREAT IS THAT? Not only do they help us be better, faster, straight-line runners, they help us maintain and possibly re-build bones and muscles weakened by too many years of playing like adults. SKIPPING, BOUNDING, SHUFFLING, RUNNING BACKWARDS, DOING “GRAPEVINES’. Form drills ARE kid-play. There is another way to stay in Neverland when it comes to child-like exercise: play games. The position paper says. “Cross-sectional studies consistently demonstrate that athletes engaged in high- or unusual-impact weight-bearing sports with rapid rates of loading such as gymnastics, volleyball, basketball, ballet dancing, football, power lifting, tennis/squash, and figure skating have superior bone mass at loaded skeletal sites compared to non-athletes or athletes in non-weight-bearing or lower-impact sports.” In other words, the playground sports we enjoyed in youth are better for musculoskeletal health than plain running or walking. Congratulations to runners and others who still have fun on courts, dance floors, ice rinks, maybe even monkey-bars. Included in this group of activities are aerobics and dance classes. I like the idea of trying to recapture some of the fun of childhood to build bone and muscle strength. I like that I’m encouraged to try other sports and routines, like FORM DRILLS, that elite runners perform. What will you do to return to childhood for health? RUN HAPPY! NOTE: A previous post presented information from scientific literature that interval and downhill running were beneficial to bone health. You can still enjoy ‘unidirectional’ running as your sport, if you mix-in these other sessions. https://www.ncbi.nlm.nih.gov/pubmed/27840033 http://running.competitor.com/2015/05/training/the-basics-of-a-skips_128469 http://running.competitor.com/2014/05/training/essential-drills-for-speed-and-efficiency_58730 KNOW YOUR FITNESS LEVEL BEFORE STARTING ON AN IMPROVEMENT PLAN.
Summertime is the season in which many like to spend extra time outdoors getting exercise. It can help to know your base level of fitness before beginning an extra effort to boost it. Re-testing at summer's end can increase self confidence when you see gains made! The article, “4 Exercise Tests to Gauge Your Fitness” written by Tony Bonvechio for Under Armor’s MyFitnessPal.com, is one such test. Each exercise evaluates a different aspect of overall fitness, and only one requires special equipment:
Another test that may be a tougher assessment, especially for women (it’s designed for women) is provided in “How Fit Are You Really? Take These 4 Simple Tests to Find Out” by F. Aleisha Fetters for WomensHealthMag.com. It requires a gym with specific equipment:
These two are not the only tests out there for this purpose; there are many. Both attempt to instruct readers in test performance and interpretation, and how to improve in the area being assessed. I see these kinds of tests as being similar to those that measure general knowledge of science, current events, movies, or mathematics, etc. “Passing” does not mean you are a genius or could hold a job in a field that demands competence in that particular area. Good fitness test results do not identify elite athletes. But performing poorly can point to areas of significant weakness that require extra work over time, not likely to be corrected by a single exercise or weekend of concentrated effort. The Fetters tests are nicely explained and are more difficult in my opinion. The suggestions for boosting your score are very helpful. The bar is set fairly low for the Bonvechio test result interpretations. If you struggled with the moves, consider joining a fitness center that includes an evaluation by a certified trainer and an exercise prescription. This is the easiest although not the least expensive path to improvement. Once you have been instructed in proper form and execution of the exercises in your program, you can do them at home on your own. Further research online can identify additional exercise routines. A big part of the process of becoming fit is becoming educated. It only takes about 2-3 weeks of inactivity, or de-training, to begin to lose aerobic fitness (see February 6, 2017 blog post); attaining and maintaining fitness is a continuous lifelong effort. Just as we might regularly step on the scale to measure of body weight in an effort to control unintended gains or losses, it can help to measure fitness periodically. The results might be better than expected! RUN HAPPY! http://blog.myfitnesspal.com/4-exercise-tests-gauge-fitness http://www.womenshealthmag.com/fitness/simple-fitness-tests/slide/4 February 6, 2017 post: WHY NOT TO STOP TRAINING WEBSITE WEDNESDAY: MORE HOTELS WITH BENEFITS
There's more information for traveling runners and fitness buffs posted on the OH, THE PLACES YOU'LL GO! page. HYATT: StayFit program; spotty website information Last year my stay at the GRAND HYATT DENVER prompted a post about this hotel chain as one may be friendly to runners and exercise enthusiasts. I had been so very happy to find it had a roof-top oval track as well as indoor fitness center and pool. A plaque on the wall next to the track announced the “StayFit” program. The Hyatt hotel information had been added to the OH THE PLACES YOU’LL GO! Page. A search of the Hyatt website still does not include information about availability of this program system-wide. However, Hyatt hotels in select locations advertise this benefit. It would be wise to check with the desk before making reservations at the specific location at which you hope to stay to be assured a StayFit fitness center when traveling. WESTIN: gear lending; New Balance + Peloton partnerships Westin was the first hotel chain to be mentioned on this Earned Runs running + travel related webpage, for its partnership with New Balance to provide running shoes and apparel to needy patrons (for a $5 fee). According to an article in Competitor.com it now has added safety items like light-up shoe clips and reflective wrist-bands to its Gear Lending Program, although this is not mentioned on the system’s MOVE WELL webpage. The Starwood Hotel chain’s website indicates it also has a partnership with Peloton to provide cycling experiences. There also are 24/7 fitness studios, RunWESTIN Concierge services that include nearby safe 3-mile and 5-mile running routes, and in-room treadmills or stationary bikes advertised. HILTON: proximity rules: "Five Feet to Fitness" rooms Another hotel chain, Hilton, is reportedly pumping up its offerings to exercise buffs by introducing “Five Feet to Fitness” rooms, says its WELLNESS page. Select hotels will have rooms, for a $45 premium, with: GYM RAX storage bay containing all manner of equipment complete with a KIOSK of custom video workouts, a WATTBIKE, TRX equipment, and meditation apparatus. Also provided in-room is a “hydration station” with a selection of free re-hydrating fluids and Biofreeze topical analgesic for sore muscles. Why? The name says it all; some guests will want the convenience to perform workouts a mere 5 feet from their beds. Rooms in Hilton, Doubletree, and Curio are expected to offer this amenity. It seems the competition is heating up to attract travelers who wish to continue with their regular exercise regimens while away from home, and perhaps pamper themselves during a potentially stressful trip with a special experience. Big city center hotels are most likely to be on the forefront of this movement, but smaller and more economical chains may get into the game as well, relatively soon. NO CHOICE FITNESS STRATEGY Some travelers might not have a choice in accommodations. You stay where companies dictate, at loyalty program member sites, where conventions or conference are hosted, or where deep discounts are offered. Your best fitness strategy is advance preparation. Shopping for and bringing easily packable gear will insure you’ve got what you need when you need it. Checking online for the safest running routes/trails near your hotel’s location can determine whether you skip out the door, take a ride to, or find a nearby parking structure for a run. Running loops can be a very practical tactic under certain circumstances. Constructing a go-to ‘small space’ strength workout with resistance bands is another. Making use of the hotel hallway during quiet times of the morning can expand your exercise space. Be creative. And be not afraid of what others might think! Big chains are courting exercise-loving travelers because there are many of you out there!!! Another traveler who gets a glimpse of you at 5am doing lateral bands walks in the hall outside your room might not be thinking how weird you look, but rather what a great idea for their next trip. RUN HAPPY! http://newsroom.hyatt.com/2005-11-03-Hyatt-Hotels-Resorts-Launches-Stayfit-Hyatt http://fivefeettofitness.hilton.com http://www.cnbc.com/2017/05/31/travel-hotels-pu-t-mini-gyms-inside-guest-rooms.html http://www.starwoodhotels.com/westin/about/move-well.html http://running.competitor.com/2017/06/news/hotels-creative-fit-traveling_165225 |
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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