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**WALKING’S GREATEST APPEAL TO RUNNERS, IS THAT IT IS A LOW IMPACT AEROBIC ACTIVITY, GENTLE ON JOINTS THAT CAN’T OR WON’T TAKE THE POUNDING OF RUNNING. An easy walking speed allows listening to music and audio-books and lengthy cell phone conversations. It’s an enjoyable speed, but not the kind of intense workout pace that delivers an after-burn and glorious exhaustion, like that which follows a tough training run. And possibly the reason some runners reject walking as a legitimate athletic activity.
Walks don’t generate as high an energy burn as running, but there are methods to step-up walking session intensity. Check out the suggestions of Marc Lindsay, writing for the MyFitnessPal.com blog, in his article “7 Variations of Walking that Torch Calories”. In order of increasing intensity Lindsay explains and differentiates between brisk, power, and race walking, as well as Chi, Nordic, and marathon walking. Lastly, he recommends stroller walking for parents who use strollers to push children from place to place. Is a child needed? Earned Runs thinks anyone, even those who are not parents, can load a jogging stroller with weights in place of a real live child, and obtain a decent aerobic workout. It’s how runners TRAIN who plan to race pushing a stroller, and how research on stroller running has been conducted! Irish research performed by a running dad-scientist (O’Sullivan 2015) to identify the effects of RUNNING while pushing a stroller (loaded with a 22lb weight) on form and injury risk did not reveal a significant down side. In spite of this finding, the runnersworld.com article that featured O’Sullivan’s study indicated his research team “recommends runners incorporate a series of specific exercises into their post-run routine”, which are described. Another study, out of Seattle Washington, looked at the kinematics (locomotion biomechanics) and energy expenditure of stroller RUNNING. It found that compared with stroller-less running, stroller pushing while running resulted in decreased speed regardless of technique: 2 handed, 1-handed, or push/chase methods*. The slower pace explained why the study participants’ energy expenditure (calorie burn) did not increase with the extra work of stroller pushing, the scientists indicated. However, further mathematical modeling by researchers showed that if speed were to be maintained at stroller-less levels, energy expenditure would increase 5-8% with stroller-running, depending on technique. Two-handed pushing was the most “energetically economical”, costing the least energy, (+5%) and the “push/chase” method was the most “energetically costly”. (+8%). The authors thought that stroller-runner parents seeking a tougher workout should opt to use the latter technique. Scientific investigations into WALKING with a stroller are few and mostly focus on energy expenditure (metabolic equivalents/MET’s) while participants perform everyday tasks like supermarket shopping, which does not approximate the effort made to walk aerobically for exercise while pushing a stroller. The Compendium of Physical Activities puts the stroller walking energy cost in METS at 4.0, compared to running 10-minute miles at 9.8 and general bicycling at 7.5. That’s not a very encouraging match-up for those planning to hope to push a stroller for aerobic exercise! Wait; there’s more science to stroller walking that has better news. One group of researchers (JF Greany and K Greany) studied women in their 20’s who pushed a weighted single or double stroller at speeds of 3.0 and 4.0 miles per hour, which translates to 20-minute/mile and 15-minutes/mile walking speeds, respectively. The results showed that in performing this activity, the “absolute mean intensity for single/double stroller was 4.8/5.3 metabolic equivalents (METs) at 3.0 mph and 7.0/7.0 METs at 4.0 mph”. It was concluded that moving at a speed of at least 3 mph, “meets the absolute intensity guidelines for improving cardiorespiratory fitness and can yield health and fitness benefits”. Yay! ** The take-away messages from this stroller-running and stroller-walking discussion seem to be:
There’s another potential use for stroller-pushing training, golfing endurance building. In my experience, moving a modern golf push-cart over a 9- or 18-hole course is fun outdoor exercise but fatiguing. My golf swing needs all the help it can get, and tired arms and legs worsen both distance and short games. One spring afternoon, it occurred to me that moving my golf clubs around the course with the push cart had nearly the same feel as pushing our grandchild in her stroller through the park, and hit on the idea of buying one to help build strength for both activities. I was able to purchase a floor model at a discounted price and then fill it with weights for exercise purposes. Pushing both golf cart and stroller seems to work my entire posterior chain of muscles when the terrain is slightly hilly. My hamstrings and triceps burn at the end of good session. Regardless of the lack of research that simulates this personal pushing-workout, I feel confident it’s a building my stamina. Does pushing a weighted stroller mimic pushing a weighted sled? Trainers out there...help me understand if not correct!*** No stroller? Check with neighborhood families, especially if one parent is a runner. You might be able to borrow one that is not currently in service to trial stroller-walking . Secondhand shops are another option. Simple walking can be transformed into a higher intensity, joint-preserving exercise that stands alone as your primary sport or serves as a cross-training activity that burns calories. Seven variations are offered in the Lindsay article. At the same time, walking remains a means of experiencing the great outdoors without special equipment, meditating in the presence of nature, covering considerable distances with vigor, and joining others in movement. Walking’s a winning activity for many. RUN & MOVE HAPPY! *"Push/Chase was defined as alternating between pushing the stroller ahead of the runner with both hands and running independently behind the stroller." ** Moderate intensity physical activity was defined in a different Australian study on as between 3-6 METs as “operationally defined” by “current epidemiological studies.” *** Excerpt from "PUSHING SLED EXERCISES" BY KIM NUNLEY for Chron.com "Pushing a weighted sled requires the contribution from an array of muscles in your lower body, core and arms. Driving the sled forward are your hip extensors, which include your gluteus maximus and hamstrings, your quadriceps, which extend your knees, and your calves, which handle movement at the ankles as you push off the ground. Your abdominals and obliques isometrically contract to keep your torso in a static position. Your shoulders and triceps help out by keeping your arms in a locked out position." [https://livehealthy.chron.com/pushing-sled-exercises-8717.html] https://blog.myfitnesspal.com/7-variations-of-walking-that-torch-calories/ https://www.runnersworld.com/news/a20856326/jogging-strollers-impact-running-form/ https://www.ncbi.nlm.nih.gov/pubmed/26497800 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180575 https://www.jsams.org/article/S1440-2440(01)80047-5/pdf https://journals.lww.com/jwhpt/Abstract/2013/09000/The_Fitness_Benefits_of_Pushing_a_Baby_Stroller.3.aspx https://sites.google.com/site/compendiumofphysicalactivities/corrected-mets https://golfweek.com/2018/05/29/a-better-walk-modern-push-carts-make-for-pleasant-stroll/
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FEBRUARY IS AMERICAN HEART MONTH. ACTUALLY IT IS THE 50TH ANNIVERSARY of the first Heart Month, which took place in February 1964 after a proclamation issued by President Lyndon B. Johnson on Dec 30, 1963, at the request of Congress.
The purpose of the federal designation according to the American Heart Association, is to “remind Americans to focus on their hearts and encourage them to get their families friends and communities involved.” At the time of the proclamation, more than 50% of the country’s deaths were attributed to cardiovascular disease. This number has slowly fallen, indicated an article from Healthline.com, which used data from a 2017 CDC report. It identified heart disease as currently causing about 23% of deaths despite remaining the most common cause of death, and stroke roughly 5%. Hold on though, in 2011 the number had begun to rise slowly, such that between 2011 and 2014 heart disease deaths increased by 3%. Health-news headlines are sounding the alarm. “Nearly half of US adults have some form of cardiovascular disease” screams the title of an article in USAToday.com Brett Molina. The statistics are mostly being driven by the downward revision in 2017 of guidelines now used to define hypertension, a condition in which pressure within blood vessels is too high, say experts referenced in this article and another in Time.com. Prior to the recent change, blood pressure readings above 140 mmHg systolic or 90 mmHg diastolic (140/90) were considered to identify hypertension. Those figures were brought down to 130/80, as approved by the American College of Cardiology and American Heart Association. In plain terms, if blood pressure readings taken by a health care provider consistently exceed this new set of numbers (130/80), we can consider ourselves as having a cardiovascular disease and being included in this grouping. Yikes! We might think younger age protects us from this condition. However, hypertension is not necessarily a disease of the elderly. The report “Heart Disease and Stroke Statistics- 2019 Update” from the American Heart Association e-published ahead of print, included population statistics. It showed the “age-adjusted prevalence of hypertension among US adults ³ 20 years of age was estimated to be 46% in NHANES (National Health and Nutrition Examination Survey) in 2013 to 2016 (49%for males and 42.8% for females)”. In the report, a bar graph of persons who are AWARE of having hypertension for the period 2013-2016 displays the NHANES population figures: 41.7% (age 20-39 years); 59.9% age (40-59years) and 77% (age³ 60years). Per group the percent persons treated is less and percent with their blood pressure under control is even lower. Wow! If nearly 42% of persons age 20-39 know they have high BP, how many don’t know it? The same data indicates that “35.3% of US adults with hypertension are NOT AWARE that they have it.” Usually there are no symptoms until serious complications occur, indicates an NIH.gov webpage on the topic. Why is it important to detect hypertension in your 20’s, 30’s, and 40’s? Because, the AHA report says, eliminating it could reduce death from cardiovascular disease by 30.4% among males and 38.0% among females. Elimination of hypertension is projected to have a larger impact on cardiovascular disease mortality (deaths) than the elimination of all other risk factors among women and all other factors in men except for smoking. The key to being aware and then taking steps to eliminate high blood pressure is checking pressure readings routinely, perhaps outside of the doctor’s office, at home. A study presentation at the AHA September 2018 conference revealed that:
The study findings mean we’re more likely to identify true up-ward trends sooner by regular personal monitoring than if we rely on once-a-year readings taken in a medical office setting. Detecting a problem may require 2-3 office visits over several years, whereas with at-home monitoring the difference might be noticed over several months. Once discovered, there’s a better chance of achieving control with medical help. If buying a personal sphygnomanometer (blood pressure monitor), can’t be accommodated by in a tight budget, there are pharmacies and other businesses offering opportunities for free blood pressure monitoring. In February 2019, observance of American Heart Month can serve to remind us that the guidelines for healthy blood pressure numbers have changed, and to make sure that our numbers remain in the safe range, we might consider monitoring them at home. I purchased our Omron brand device several years ago but only monitored my BP sporadically. With the downward revision of hypertension guidelines to 130/80 mmHg I feel it is time to get serious and check BP weekly, like I would check my mile walking pace and weight. RUN & MOVE HAPPY! http://newsroom.heart.org/events/february-is-american-heart-month-6669831 https://www.healthline.com/health/leading-causes-of-death https://www.cdc.gov/bloodpressure/healthy_living.htm https://www.nhlbi.nih.gov/health-topics/high-blood-pressure http://time.com/5517619/americans-heart-disease/ https://www.usatoday.com/story/news/health/2019/01/31/heart-disease-nearly-half-u-s-adults-have-it-study-finds/2729955002/ "Heart Disease and Stroke Statistics- 2019 Update” http://newsroom.heart.org/news/monitoring-at-home-yields-better-blood-pressure-control ‘SAINTS DAYS’ 5K & 10K TRAINING PLAN STARTS TODAY It's Super Bowl Sunday, so it might be wise to get your recovery walk in early to leave the remainder of the day to enjoy the fun and excitement, watch commercials, gather with friends.
The calendar is counting down to February 14 and St. Valentine’s Day! That means the first of the Saints’ Days Races, the 5K, could potentially be scheduled as early as this Saturday for some runners and walkers. You may wish to run/walk a custom event using Earned Runs bibs or in an organized competition this day rather than in Week 5 or 6. If weather forecasts of extreme cold or snowy conditions threaten to prevent your participation in an organized event you may be out the registration fee. However, that shouldn’t stop you from accomplishing a goal race. Schedule a personal event on another day of the week and pin on the bib or fold it in a pocket. Early morning before work, school, or other necessary appointments are scheduled is a perfect time for a race. Later in the day may work even better, as your mental energy can be focused on competition. At the end of the week you will have spent one full month in training. Congratulations. RUN & MOVE HAPPY! The 2014 wellness article in usnews.com, “The Case for Exercising Alone” by Anna Medaris Miller, addresses a topic that Earned Runs fully supports: the benefits of solitude when it comes to fitness. It seems as though nearly every article with advice on how to persevere with a resolve to become physically fit identifiess finding a buddy or a tribe with which to partner during workouts as essential. Definitely, some exercisers can’t find motivation without the support of another person or persons. If the buddy bails out, the class cancels, or the group dissolves there doesn’t seem to be a good enough reason to ‘just do it”, as Nike’s branding exhorts. For many, the presence of others provides the foundation on which enthusiasm for athletic activity is built. Recently I read the best-selling book, “Girl Wash Your Face” by Rachel Hollis. The former celebrity party-planner, successful women’s lifestyle blogger, and author provides her mostly female audience with an interesting read and quite a few positive, uplifting, and empowering messages. There will be another, blog that discusses it at greater length in the near future. In the Hollis book, each chapter starts by de-bunking a “myth” and ends by listing actions Hollis indicated helped on the quest to be her best self. A suggestion that appears at the end of several ‘Myth’ chapters is to find others who share similar attitudes, situations, and quests. Surrounding oneself with a ‘tribe’ is a frequent offered bit of advice that makes great sense. Hanging out with people who are neutral or, worse yet, unsupportive or discouraging, isn’t likely to help one become carried forward on a wave of group enthusiasm. The issue that’s not mentioned in the book is availability. Hollis has lived in the mega-metropolis of Los Angeles since she was in her late teens. The opportunity to find and join diverse tribes in this area is nearly limitless. I’ve lived in LA and am of the opinion that the major obstacle to personal progress is the traffic! If Hollis had remained in her small hometown of Weed Patch, California (Bakersfield being the nearest big city, she explained) her experiences likely would have been shaped in an alternate social universe. Of course, there can be reasons unrelated to geography for social isolation, but there’s no doubt that going it alone is the only option for some during specific periods in life, when it comes to fitness. One of the most exercise-motivating chapters in the Hollis book is the last. In it, Hollis nearly yells at her audience (I listened to the audio book) to commit and not wait for a “hero” to come along before taking action. In her case it was finish running a half marathon. Hollis’s myth-busting chapter, “You Don’t Need a Hero,” Medaris-Miller’s usnews.com article, and Earned Runs express a like-minded sentiment. That exercising solo removes, what might be for many, the most significant obstacle to personal athletic and fitness success, a requirement of companionship. Is companionship your fitness ‘obstacle’? Answer these questions: - “Has lack of ‘companionship’ in the form of a partner, group, class, tribe, organizational structure, or social media following caused me to abandon a meaningful health, fitness, or athletic goal?” - “Have I not planned, started, or completed a program because of lack of real or virtual support from another/others?” - “Has the importance of accomplishing a personal health benchmark been diminished or downplayed in my mind and heart because of the paucity or absence of others’ enthusiasm, in-person or online?” While we wait to obtain explicit or implicit social ‘permission’ to initiate and move forward on fitness quests from our intimate and wider circles of family, friends, and acquaintances we miss opportunities to become our better selves. Perhaps within those circles are individuals like us, waiting to see action outside of themselves. We can commit, start, and become accountable, alone. The advantages are laid out in Medaris-Miller’s piece, as interpreted by Earned Runs:
All this talk of going it alone does not imply every workout or activity needs to or should be performed alone! Loneliness is a looming big health epidemic, after all. Taking charge of your personal fitness regimen without requiring the approval or companionship of others is a matter of independence. Enjoying physical activity as a social being is a bonus, an added motivation to persevere in difficult efforts as an individual, when necessary. RUN & MOVE HAPPY! https://health.usnews.com/health-news/health-wellness/articles/2014/10/01/the-case-for-exercising-alone https://www.shmoop.com/fault-in-our-stars/title.html JONNY BOWDEN ASSEMBLED A SLIDE SHOW DEPICTING WHAT HE CONSIDERS TO BE ‘super foods’ to help with weight loss. The key to shedding pounds is something experts believe is different for each individual, but there is scientific evidence that at least one strategy can be universally helpful.
The SUPER NEWS: A recent critical review of the relevant medical science literature on food cravings research by Louisiana State University scientists addresses this issue, which Bowden talks about in this piece. It is believed, the review indicates, that “food cravings account for as much as 11 percent of eating behavior and weight gain, more than genetics currently explains.” In a sciencedaily.com article discussing the review, lead author Dr. Candice A. Myers points out that cravings can be controlled, not by eating smaller helpings of foods we crave but by removing them entirely or at least eating them less often! A co-author of the study, “Food Cravings and Body Weight: A Conditioning Response”, John W. Apolzan PhD explains that the “upside of craving is that it is a conditioned response that you can unlearn.” Another bit of SUPER NEWS the review shows, is that just by losing weight food cravings can be reduced. Amazing! Weight loss seems to trigger a beneficial rather than a vicious cycle; lowering weight can lower cravings. A key point Dr. Myers says, is that “being mindful of these desires gives us more control of them.” There is an apparent critical ERROR in the sciencedaily.com story however, which reports, “Beware exercise can increase cravings”. The research article (available only with a subscription) DOES NOT make this point, but rather reviews evidence from published studies and concludes “food cravings are not increased with exercise and most studies demonstrate a reduction”. Bowden offers flip-side advice to dieters that he says will help them stay away from foods which generate “self-sustaining cravings” and make it difficult to stick with an eating plan. Instead of focusing on restriction alone, he says, make a point of adding SUPER FOOD items that “pack a ton of nutrition into a relatively small number of calories while filling you up at the same time.” The nutritionist says there’s an additional benefit to be gained from swapping craved foods with the ‘super’ foods featured on his slideshow article. The super foods help to stabilize blood sugar levels, “making it far less likely that you’ll go on a waist-busting binge.” The Bowden article, “14 Super Foods to Help Shed Pounds” on ACTIVE.com, also reminds us that not all healthy foods must be purchased fresh or raw; nutrient rich foods can be dried or canned (check out the full slideshow for the remaining 10 foods): beans, pumpkin, sardines, nuts. Other canned* foods that I use to provide convenient ‘super’ nutrition include: red Sock-eye salmon; tuna, solid white albacore; applesauce, unsweetened; vegetables and fruits. the scientific review performed by the LSU team PLUS Bowden’s advice may help some who have not been successful in past dieting attempts, finally determine the magical formula of lifestyle and nutrition changes that result in lifelong weight control. RUN & MOVE HAPPY! https://www.sciencedaily.com/releases/2018/12/181211190021.htm https://www.ncbi.nlm.nih.gov/pubmed/30048258 https://www.active.com/food-and-nutrition/articles/14-super-foods-to-help-shed-pounds/ https://totalhealthmagazine.com/Jonny-Bowden-PhD-CNS.html https://www.fruitsandveggiesmorematters.org/5-facts-about-canned-foods https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section14 https://journals.lww.com/co-endocrinology/Citation/2018/10000/Food_cravings_and_body_weight___a_conditioning.4.aspx https://www.ewg.org/research/bpa-canned-food *Canned foods may be high in sodium and would not be recommended for those on restricted diets. Another issue involves packaging safety. Cans may be lined with materials containing BPA (BIS-PHENOL A) or other endocrine hormone disrupters. The Environmental Working Group provides information on companies that do/do not manufacture foods in BPA-free cans. For example, Libby’s pumpkin, Bush’s and Van Camp’s beans, and Del Monte vegetables are identified on the EWG webpage as brands using BPA. Two sardine brands, on the other hand, use BPA-free cans (Beach Cliff and King Oscar). As a frequent canned food consumer, the presence of BPA in lining materials has complicated my selection of brands. Hopefully public pressure will soon encourage more manufacturers to pay attention to this safety issue As Super Bowl dishes and munchies are prepared on this weekend, it seems reasonable to do so without anxiety about foods with BPA linings on this once-a-year celebration. USE IT TO BREAK INTO STRENGTH WORK. Fitness director Ebenezer Samuel has devised an arm strengthening routine for MensHealth.com, “The Triceps Bodyweight Crusher Workout You Can Do Anywhere”. It’s a bodyweight bench circuit workout that can be done at home, on the road, or in the park at the end of a walk or run. “All you need is a bench and 20 minutes…”
Those who regularly grunt through full body training sessions may think it crazy for beginners to focus on just one muscle group. However, timid fitness newbies who have yet to perform resistance exercises might wish to start with this routine to gain mastery in one area and confidence to advance further to build whole body strength. Below is a simple listing of what’s included in the article and demonstration. One set: 1) Skull crusher- head below bench, 6-8 repetitions, 2) Skull crusher-head to bench, 6-8 repetitions, 3) Triceps pushes, maximum repetitions. Rest 2 minutes Repeat 4 sets with 2 minutes rest between each, or “do quick one anytime you see a bench!” Alternately, runners and walkers following the Earned Runs Half Marathon 2019 ‘Saints Days’ 5k &10k Training Plans who have yet not lined up exercises to perform on strength days might want to choose one or two for a custom workout put together over the next few weeks. The “killer” feel of Samuel’s workout is experienced by performing 4 consecutive sets. A kinder, gentler progression could be achieved starting with 2 sets, each with the number of repetitions tolerated without breaking good form. If looking to initiate a strength program that can be performed without dumbbells or gym equipment, anywhere there’s a bench, check out this Menshealth.com piece. If your 2019 fitness regimen includes a healthy diet to reduce fat plus aerobic exercise, this routine will help firm flabby underarms (“bat wings”) in advance of spring break bathing suit season. RUN & MOVE HAPPY! https://www.menshealth.com/fitness/a19519743/best-tricep-workout-anywhere/ TRAINING FOR THE HALF MARATHON 2019 with SAINTS DAYS 5k& 10K STARTS You may become more aware of the progress you are making in training after leaving January and entering February. Walkers and runners who are feeling comfortable with the schedule may wish to change up the Tuesday session and use it as a speed or hill workout.
A run or walk that otherwise would have been performed at a continuous steady pace can be transformed to a simple speed session by planning to run or walk the second half of the distance faster than the first half. The workout strategy is known as a negative split. Or, plan to cover the first mile-running/10 minutes-walking at an easy pace, the middle mile/12 minutes at 3-minute high/low intensity intervals (2 minutes at higher intensity then 1 minute easier, for 4 cycles), and the last mile-run/8 minutes-walk easy. Alternately, run the middle segment intervals on a hill, with each up-down cycle taking about 2-3 minutes (perform 4). In cold weather, hill workouts can be convenient if you drive and park or are working/living near the “hill” (parking ramp or actual hill). There’s only a half mile distance to cover for the out-and-back for the first mile segment, somewhat less for the last segment, and the middle hill segment can be near to where you parked your car or left the building. Just think, the days are getting longer, and you are getting stronger if you are incorporating the strength work into the week’s work (especially the lower body sessions) and performing the dynamic warm-ups. RUN & MOVE HAPPY! https://en.wikipedia.org/wiki/Negative_split http://www.sunrisesunset.com/ ONE OPINION FOR NEWBIES WHO WISH TO START SWIMMING FOR CROSS TRAINING.
SELECTION-WISE, SHOPPING FOR GOGGLES TO WEAR IN THE WATER may be overwhelming, underwhelming, or confusing depending on whether you’re searching online, in big-box sport or specialty stores, respectively. As is often the case, the internet offers numerous brands and models of products. Customer reviews are provided to help with purchases, but reading through them takes time. And unless the verified purchaser describes exactly your situation or issues, endorsements can be of little value. On the other hand, high volume brick-and-mortar retailers seem to stock only a few popular brands, each with 1-2 models for adults and one for children. Small specialty stores carry niche brands with advanced features that are designed to give swimmers the edge in competition. Perhaps price is the best indicator of superior function? This is the situation I encountered about a year ago. I trialed several different brands of unisex in-water protective eyewear, which appeared to be too big for the small width of my eyes and narrow face. Next, I tried the women’s (small) Zoggs Predator Flex goggles. They fit very comfortably. The rims are, like the name indicates, soft and flexible silicone and didn’t dig into the delicate peri-orbital tissues around my eyes. Without needing to pull the double strap too tightly, there is no seepage of water. Zoggs offers other models, but once I found one that worked well for me I stopped shopping, stuck with it, and bought a back-up*. This is not a review of best goggles or a comparison of brands/models. I don't have the expertise to offer such high level assistance. Specifically, it recommends that those who are struggling to achieve a good fit for a small face try this model. The Predator Flex Classic comes with polarized lenses which may not be essential for indoor pool swimming, but the effect is calming and not bothersome to me. The advice of swim experts will be required to address performance or other concerns. However, if you’re dipping your toe into the lap pool for the first time this winter, perhaps this one opinion will help shorten the time spent shopping for cross training equipment. RUN & MOVE HAPPY! *NOTE: The classic model was on sale when i purchased my pair of goggles, and may be discontinued in the future. https://www.zoggsusa.com/collections/predator-flex/products/womens-predator-flex RUNNERS HOPING TO INCREASE SPEED ARE ADVISED TO TAKE 180-200 STEPS PER MINUTE. What is the speed equivalent for walkers? The pace of a brisk walk has been identified at 100 steps/minute. That’s a bit faster than strolling, but still not very fast. Wendy Baumgardner from Verywellfit.com provides more information that walkers might find helpful in an article. “Average Steps Per Minute for Various Activities”.
Baumgardner identifies the “Average Pedometer Steps for a Mile of Walking or Running”, for a few different paces, “as measured by researchers”. The specific research is not referenced*. Although the intent of the article is NOT to address walking speeds, it contains information that’s pertinent to this discussion: Pace: “average” PEDOMETER steps per minute WALKING 30 Minutes/mile (2mph): 61 20 minutes/mile (3mph): 100 15 minute/mile (4mph): 152 12 minute/mile (5mph): 242 Racewalking (speed not given): 197 Have you personally counted your steps per minute at different walking intensities/speeds rather than relying on a pedometer reading? If so, you’ll have gotten the impression that to walk faster you need to take smaller steps more frequently to increase the speed. The length of stride will vary between individuals of different height, of course, and so will the step number. The purpose of this Earned Runs blog is to introduce the idea that as well as training to cover the 13.1 mile distance, half marathon walkers may wish pay attention to speed. To first determine their individual step number per mile at a specific pace and then occasionally monitor their steps and pace in training to increase speed. Because longer distances races may require that walkers finish with an average pace of 15 or 16 minutes per mile, it’s reasonable to aim for achieving this overall average pace, or faster. The race course may officially close after a set timepoint, and although you certainly can continue walking, the timing clock might be stopped, and normal street traffic flow will resume. Potentially it may be less safe to walk, and you might not record an official time. Finisher medal distribution may stop too. To count steps per minute; the easiest method is to note the number taken in 15 seconds and multiply it by 4 to calculate steps per 60 seconds (1 minute). Compare the result with the average paces listed above. Race pace will need to be somewhere nearer or above 152 steps/minute to attain a 15 minutes per mile speed; definitely well above 100 steps/minute (20 minutes per mile). It might be convenient to use the Thursday HIIT sessions to work on speed at first, during the high intensity 3-minute intervals. Also, check out the Verywellfit.com article by Baumgardner “How to Walk Faster For Better Workouts” that describes techniques to improve walking form that the author indicates are “borrowed from race-walking but without the hip motion”. Walkers may notice that paying close attention to form, time, and step number during speed training sessions will require greater mental concentration than that needed on easy walk days. Try working hard on one of the shorter weekday walks (HIIT Thursday for example) and allow yourself to mentally relax and enjoy the long weekend distance walk. After a 3-4 weeks of 1 short-day/week speed-training, perhaps you’ll notice a quickened pace on those long Saturdays. A short piece from Racewalking.com explains how walking fast over short distances can translate to maintaining faster speeds over longer distances. RUN & MOVE HAPPY! https://www.verywellfit.com/pedometer-step-equivalents-for-exercises-and-activities-3435742 https://www.verywellfit.com/how-to-walk-faster-3432918 http://racewalking.org/5quick.htm *The piece is reviewed by a Senior Medical Advisor. HANDLING FAMILY AND FRIEND CHALLENGES TO HEALTHY HABITS
Dietitian Jessica Cording offers holiday advice to those trying to follow nutrition and fitness programs in the midst of a season of celebratory and sometimes uncontrolled eating and slackened exercise routines in an article for SHAPE.com, “How to Deal When Friends or Family Don’t Support Your Healthy Habits.” Expecting a piece in which non-healthy challengers are portrayed as completely bad and healthy eaters as good, it was surprising that Cording did not immediately take sides. She began by suggesting that such situations need closer examination. She allowed for the possibility that following a too-strict eating plan might be placing some near the edge of an eating disorder. That concerns raised by those around us we see as not fit are valid, and we should loosen up and indulge a bit more when it comes to eating, she indicates. Cording makes points that may not be welcomed but are vital to health, because overly rigid habits can be dangerous. Cording offers additional guidance for how to deal with awkward social situations. She makes the following suggestions, summarized below, which should be read in entirety in the article to get the full benefit: Examine stated concerns for hidden worries Check yourself for over-restrictive or disordered habits Attempt to explain or remain silent when challenged Make adjustments as needed with fitness and diet In a time when national obesity rates are rising, it becomes more difficult to defend healthy habits when more of the population dismisses or excuses-away exercise and diet guidelines recommended by experts. Those who have been successful in following plans that resulted in significant improvements know that well-meaning chiding by others can derail attempts to persevere. Although this post comes at a time period after the big holiday crush, this same issues arise throughout the rest of the year. We may see certain relatives only once a year, but interactions with friends about different eating and workout preferences may occur regularly. January and February are famous for being months in which many focus on health and fitness, and excuses for not indulging at get-togethers may be more readily accepted. But as these months set the tone for the remainder of the year, experiencing success now can help set our resolve to meet goals set down in early January. Perhaps this advice can make the difference between meeting and giving up on your personal resolutions to adopt healthy habits in 2019. RUN & MOVE HAPPY! Note: As a registered and practicing dietitian in my early career, the following strategy helped me save relationships and my diet over the years: making the case NOT about the food but timing or conditions. I exclaimed how wonderful and appealing the offered food appeared and avoided making the issue about ME and my dietary concerns. Examples:
Then follow through on your proclamations (don't lie), but with portion sizes and choices that work for you, doing so in a manner that shows you appreciate what's offered and the effort to make it. Indicate that you intend to enjoy and participate in the celebration. Then sample some of what's presented rather than eat full portions. Maybe it will work for you too at some gatherings. RUN & MOVE HAPPY! https://www.shape.com/healthy-eating/diet-tips/how-stick-healthy-habits-holidays-unsupportive-family ‘SAINTS DAYS’ TRAINING PLAN STARTS TODAY. RUN: This is the week you start to pick up the mileage a bit. Although it seems you are expected to run 10-minute miles ("run 35 min or 3.5 miles" translates mathematically to running 1 mile in 10 minutes), you can run at a slower or faster pace. Be sure to cover the scheduled mile distance, which will then extend over a longer time period if your pace is slower. Of course, if you are able to run comfortably at a faster pace, you will finish in less time.
There are no speed drills in this part of plan, so the mid-week runs are intended to be easy. If you would like to try a simple progression run on a Tuesday or Thursday session, try going out easy and after you’ve covered half the distance, finish the second half a bit faster, so that you run that same distance in a shorter period of time. For example, if the initial 1.5 miles of a 3-mile run take 15 minutes, try to finish the next 1.5 miles in under 15 minutes. Think of it as mentally beginning to develop a race day strategy, even this early in training. There will be a post soon that details progression runs. The reason to complete the prescribed distance mid-week involves the long run at week's end, which will gradually increase in length. The goal of training is to be physically and mentally prepared to run the entire race. Thus, it will be "easier" over the duration of the 18-week plan to cover the full distance each running day, even though it may require more time than listed is on the plan. WALK: This week’s schedule is a repeat of Week 1, in which the long walk on the weekend is performed at an easy pace. Going forward, in Week 3 and the remainder of the training plan the pace will be brisk. Your goal should be to take about www.healthcorps.org/what-does-brisk-walking-mean/100 steps per minute while walking briskly. Work up to that speed if you can’t manage it now. The High Intensity Interval Training (HIIT) sessions on Thursday represent a form of speed drill, to prepare you for race day pace. During the high intensity intervals aim to increase your pace above a brisk walk (100 steps per minute). An upcoming blog post will discuss faster walking paces in greater detail. RUN & MOVE HAPPY! https://www.healthcorps.org/what-does-brisk-walking-mean/ TALKING MYSELF INTO TRYING OUT A NEW SPORT ACTIVITY I went looking for an article that will help me try out brand new snowshoes. I found one by Josiah Middaugh, written back in 2011.
Snowshoeing is presented as a cross training tool for running in his Runnerworld.com article, “Winter X-Training on Snowshoes, Improving the Aerobic Engine on Snow”. But I’m hoping it can stand alone as a winter sport for those like me, who live in areas with a consistent snow cover in winter. I am planning to strap on my first pair as soon as the white stuff covers the beach and bike paths near my home. “Snowshoeing requires little skill and minimal equipment,” Middaugh encourages. “if you can walk or run, you can snowshoe” he says. Great, I’m thinking, he must know me! Middaugh further explains that for runners who usually focus on moving at a specific pace to train effectively, doing so on snowshoes requires a change in mindset. He recommends thinking in terms of time, not distance. Merely walking on hilly terrain in snowshoes can move heart rates into desired training zone ranges even if the pace is slow. Perfect for former runners who seek to replace their favorite activity, it seems. This four times U.S. snowshoe racing champion offers other tips and advice in the article. Those looking for something to help them enjoy the outdoors January through March or later, might consider this sport and read it in full. If the 2019 winter snow season extends far into spring, as it did in some areas of the United States in 2018, perhaps disappointment can be replaced by joy at the prospect of continued snowshoeing opportunities. Various lists of national park and other amazing venues for snowshoeing can be pulled up online, but the most exciting aspect of this new adventuring for me is that there's at least one right outside my front door. The future looks bright for me and this new winter sport. RUN & MOVE HAPPY! NOTE: I tried out my new snowshoes the first week of January on a brilliantly sunny but cold day. There was a fresh 3" of snow on the ground. A trek to the nearby State Park was exhausting yet exhilarating, even at the slow pace of snowshoeing. Often times in the winter, the beach's sand is blown over the snow drifts. And it's sand drifts are blown over with snow. These conditions usually make hiking difficult, hard on the knees. This was the beach's condition on this breezy day. Can't describe with words the joy I felt, experiencing the same thrill as with running. The snowshoes provided stability in the soft sand-snow. Forward motion was slow but traversing the dips and irregularities of the beach surface and dune trails was easy. I am not praying for lots of white precipitation, but I stopped fearing being kept indoors by a heavy snowfall. https://www.runnersworld.com/advanced/a20813587/winter-x-training-on-snowshoes/ http://www.snowshoeracing.com https://www.liveoutdoors.com/recreation/243533-5-snowshoeing-destinations-u-s/ https://www.travel-experience-live.com/best-usa-national-parks-for-snowshoeing/ https://www.usatoday.com/story/travel/destinations/10greatplaces/2017/02/03/snowshoeing/97392402/ WALKERS WHO HAVE SEARCHED THE INTERNET FOR SHOE REVIEWS may have been disappointed at what’s featured on these pages. It seems as though the recommended clunky white and black models are mostly meant to be worn by people who need the assistance of WALKER equipment to stay upright. Or by workers who stand long hours at their jobs. Alternatively, there are a few sites which cater to elite speed walkers, which offer made-to-order custom footwear.
If you are looking to find shoes to help you in training to walk faster and over long distances, a piece by Wendy Baumgardner for VeryWellFit.com provides solid advice! Baumgardner covers the basics and tells readers new to training what more experienced walkers learned by trial and error. She explains that running shoes tend to be better for this purpose than traditional clunky walking shoes. Then she outlines which running shoe features are best for walking fast. This is GREAT news! It means walkers can enjoy the variety and seasonal changes in color and fashion available to runners searching for footwear. Not all running shoes are appropriate for walking, however. Baumgardner identifies flexibility, a low heel to toe drop, non-flared heels, and cushioning as important. The article links a list of recommended shoes, but with the previously mentioned guidelines, walkers have sufficient information to find more models to their liking. Bringing a copy of the article to the specialty running store might be helpful. With Baumgardner’s help walkers can enjoy much more excitement, style, and functionality. RUN & MOVE HAPPY! https://www.verywellfit.com/walking-shoes-how-to-walk-faster-343291 EARNED RUNS ANNUALY PROMOTES A NUMBER OF SUMMER CHALLENGES. One of them is a “Summer Streak”. The challenge at first was to run at least one mile every day, then expanded to a run or walk streak, then morphed to a streak of ANY activity that could safely be performed daily, from Memorial Day to Labor Day, the unofficial start and finish to this season.
I inadvertently started a walk streak January 3. The next several days were forecasted to deliver full sun, and possibly clear sunrises and beautiful sunsets. I walked twice a day to enjoy both. By January 7, I had the beginnings of a streak and decided to continue as long as possible. On January 10, the idea of a formal Earned Runs streak materialized. Why spend the cold winter months repeating the same activity day after day? Because the cold dark season doesn’t offer much motivation to accomplish huge fitness goals, especially those involving the performance of outdoor exercise. And the gym is busier than ever at this time of year. Combining these two observations, I thought the winter would be perfect time to lay down a challenge to adhere, either indoors, outside, or both sites, to an uncomplicated exercise program that doesn’t require a huge mental effort. Just get up every day and physically ‘do’ that one activity! Walk or run, or spend a set time on a stationary bicycle, elliptical machine rowing machine, or stair stepper. If swimming is your thing, get in the pool daily. Or promise yourself you’ll perform a mobility routine (myrtl’s) each day. If push-ups are intimidating, do a handful (5) each day. Consider a one 1 minute plank session. You get the idea… Start today, or set January 21 as DAY 1 if advance arrangements are required, and end with the equinox, March 20 (the first day of spring in the northern hemisphere and fall in the southern hemisphere). If the rest of life is complicated for you now, consider choosing this simple, no-brainer, streak challenge for what remains of the winter season. At winter’s end, you’ll have accomplished at least one fitness goal if you stick with it. RUN & MOVE HAPPY! RUNNERS AND WALKERS are you ready to begin training? If so, commit to performing the pre-run hip girdle mobility (Myrtl’s) and flexibility (pre-run dynamic warm-ups or “DWarmups”) routines, post run stretches, and foam rolling work that is incorporated in this plan along with the days of running.
The upper and lower body strength training can be simple; a strength session is scheduled for one day each week but of course you can do more of this as desired. CROSS TRAINING can be incorporated into your training schedule on days you are not running, AS DESIRED The RESOURCES page has links to suggested routines for these workouts, a few include video demonstrations. Most trainers will say it’s good to mix up or rotate exercises, such that you never quite become comfortable performing them. You can also go online and find versions that differ from the tried and true classic exercises posted by Earned Runs. Many can be made easier or more difficult. Any lower body exercise that can be performed with one leg will increase the difficulty and also work on improving balance, especially if it’s done standing. If you feel unsteady while performing any routine, make sure you have nearby stable support structures to prevent falls. In watching video demonstrations produced by trainers for young and fit athletes, like football players, there are cautions that even sport elites can be a bit unbalanced initially. After a break from performing walking lunges I tend to tip to one side when starting again, especially when combining upper body rotation with this move. Balance work can improve running and walking efficiency, so don’t shy away from single leg strength routines; you’ll get twice the benefit. CLASSIC LOWER BODY exercises that can be performed without extra weights include: Lunges: forward, reverse, side/lateral, and forward with rotation Bridges/hip raises: both feet on floor (easier), single leg (harder); on stability ball (harder) Squats: front and split Side leg raises: without (easier) or with a resistance band (harder) Clamshells: without (easier) or with a resistance band (harder) Resistance bands walks: lateral and “box” stepping CLASSIC UPPER BODY exercises that can be performed without extra weights include: Push-ups (variations) Triceps dips Floor “Y’, “T”, “W” and “I” arm raises; done on stability ball (harder) https://www.youtube.com/watch?v=nHfkpPYSgzs CLASSIC CORE/STABILITY exercises include: Planks: prone, sideways, supine; there are many easier/harder variations Dead bugs: without (easier) and with a stability ball (harder) Mountain climbers (variations) BALANCE exercises: One leg stand: harder on unsteady surfaces (folded towel, pillow, Bosu) or with closed eyes Step downs: front, side, and back http://www.knee-pain-explained.com/knee-strengthening.html Most training plans will recommend similar supportive work on mobility, flexibility, balance, and strength, but actual routines WON’T BE LISTED ON THE DAILY/WEEKLY schedules. Notes will state the importance to running of doing this work, but mostly other plans leave details of when and how to incorporate this work into training regimens to individuals. EARNED RUNS plans strongly EMPHASIZE the IMPORTANCE of this work to INJURY PREVENTION over the course of the training period by scheduling these components on specific days. However, you can customize the plan and change things up to meet your needs. For example, the "Dead Bug" is a safe and effective (abdominal and back) core exercise scheduled every Wednesday, but another exercise can be substituted and it can be performed any day(s). Your 2019 training season officially begins! RUN & MOVE HAPPY! |
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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