Getting Back Into Running: Week Nine

Alright week nine is almost complete. Feeling really good about the miles and even though there is still some lingering pain, I have found good ways to deal with it. I have missed some days but have found a way to make the miles up. With the winter slowly starting to creep away, it’s been really nice to get outside for some longer runs. With the weather getting better people are going to start getting back into their running routine.

DCIM100GOPRO

How to get back into running? C’mon we all have had those weeks or months were life, or laziness, creeped up and finding time to run became a little harder to do. You put it off once, twice, and then all of a sudden your running shoes have a little dust on them. Well here are some thoughts on how to get back into the routine of running.

First hurdle is the mental game. Make sure that you set reasonable goals for yourself from the beginning. Sure you were able to bust out 7 miles on a warm evening but now you have to ease yourself back into the run.

  • Start by keeping track of your time rather than the miles
  • Set achievable goals for yourself
  • Be prepared to be a little slower and a little sorer

Second hurdle is the physical game. There will be aches and pains in places that you didn’t know existed. Make sure that you are aware of them and treat them accordingly so that injury does not happen.

  • Get Up! Warm Up! Get Going! Do not forget to warm your body and muscles up before a run
  • Stretch after your workouts to better heal soreness
  • Don’t forget your protein for recovery

Third hurdle is the equipment game. Having the right shoes and clothing can make any run that much more enjoyable.

  • Get a new pair of shoes every 400 miles. 200 – 300 miles if you have really low support or minimalist type of shoes
  • Don’t be fooled by one warm day. Make sure you have the right clothing on for when the temperature is still low in the mornings and at night
  • Turn your lights on! Make sure you are will let during dark morning or night runs. I use LightSpur from Nathan which work great!

Most importantly, sign up for a race! There is nothing like a little motivation to train for a Spring race. It will force you to get up and train. I am running the Get In Gear Half-Marathon at the end of April and have all the motivation I need to get running. I also use BibRave which is an awesome site that can help you find a race that will work for you. It is easy to use and there are helpful reviews and information.

With that I invite you to get back into running!

KEEP THE RUN ON
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Snacks for Runners: Week Six

Another week down! Things have been going well but the treadmill is really getting boring. I have been complaining about the treadmill every chance I have but I am in that mindset that soon it will be over and I can take over the outdoors again. Shins have been feeling better and yoga has been going well, when I am able to wake up early enough to do it. This week I want to talk about snacking.

I am a snacker! I love to snack and eat through out the day. I lean towards the salty side of things but who can say no to some gummy bears? I’ve been running for a long time and have been able to pick up on good snacking habits and also learned what to avoid. Here are my top 5 best things to snack on as a runner:

Almonds: An almond is a very healthy nut that has less fat then peanuts or cashews and is filled with healthy fats and protein. They are also rich in fiber and potassium. Super easy snack to take on the go and even on a long run.
Bananas: Bananas are my favorite fruit and they have huge benefits. They have good carbs and are filled with potassium. You can eat them 100 different ways including PB&B sandwiches, smoothies and dried out chips.
Oatmeal: I eat oatmeal almost every single morning. Oatmeal is light and doesn’t have a lot of fats. There are good carbs that provide a nice energy boost. I make my oatmeal with skim milk which also adds 8g of protein.
String Cheese: Nothing like going back to the childhood days! I love string cheese because it’s a very light snack that can help you get to your next meal. You also get the benefits of calcium and protein.
Carrots: Sometimes you just crave that crunch! Carrots help you get full but they are low in calories. I eat them plain but you can dip them into some peanut butter or hummus. gets you through the day.

What do you snack on? Leave me a comment and let me know what your favorite snacks are and maybe I will give those a try.

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http://www.runnersworld.com/nutrition-for-runners/25-great-snacks-for-runners
http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-foods-for-runners/?page=1

One Month Down: Week Four

One month into 2016 and I am on track for my 1000 miles in 2016. It has not necessarily been the easiest month for running for me. So far I have battled with a little bit of scheduling issues, injury, and the drive to get into a routine. Setting all those things aside, it has been a pretty awesome first month of pushing myself to run every single day. I have learned that I need to stretch more, run on the treadmill less, and continue to not make excuses.

This upcoming month I want to focus on morning yoga, healthy eating, and exploring winter running in Minnesota. I usually wake up at 6:00 AM to get ready for work and head out. This month I want to entertain the idea of waking up at 5:00 AM and doing yoga. I found a YouTuber named Adriene who has a yoga channel called Yoga With Adriene. She has a playlist called 30 Days of Yoga which I am going to be following for my “Yoga Mornings”.

Food and nutrition is always part of the conversation when it comes to any kind of exercise or workout. I am going to focus on clean eating that has added vitamins and proteins instead of fats. Also, I am a huge snacker so I am going to look at new and healthy ways to snack.

Minnesota is an amazing state that offers urban and natural views and trails for running. Being based in Minneapolis, I have miles of trails that I utilize all summer long. Unfortunately, I have never been much of a winter outdoor runner but this month I am going to change that. I am looking to throw on my sweatshirt, put on the long johns and head outdoors!

Stay tuned for updates about yoga, healthy eating and winter running! If you have any suggestions for any of my February topics please comment below and I would love to read your suggestions. Continue to follow my The 1000 In 2016 theme and check me out on my social channels!

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Injury Prevention: Week Three

Toss the confetti, I am three weeks into the new year’s 1000 miles! Alright, I agree there is no need for the confetti. I am excited that I am still going strong. Three weeks in and I feel like I am getting a little tired of the good ol’ treadmill. I am also starting to feel a little wear and tear on my legs by running on it. I guess this is the biggest downfall of living in a cold climate and being a runner that is not a fan of the cold. Either way the miles are not going to run themselves but this week I paid attention to injury prevention and also injury recovery.

I am still not used to the treadmill. Even though I pay close attention to the tips that I wrote about last week in my post Treadmill Tips, my legs are still starting hurt a little. Also, I am concentrated on my miles so doing cross-training becomes a little more difficult when I can’t track or compare miles. I started to notice that my shins started to hurt quite a lot when I ran, so I started to follow these tips that I have picked up on through my years of running.

First, if you feel pain when you run, then you shouldn’t run or dramatically cut down on your power and distance. For me, I had to cut down on the speed that I was running at. I realized that when I ran faster I was putting more pressure on my stomp down which caused me to feel pain in the shin.

Second, have longer warm-ups and cool-downs. When you take your time to warm-up and cool-down, you are allowing your body to wake up and get ready for the run/workout. I added about 1 min – 2 min of a warm-up before I ran.

Third, monitor your pain as you run. If my body was telling me to slow down/walk then I listened and in the end felt better. One hard workout is not worth an injury that will keep you from running.

Fourth, is stretching, a lot of stretching. It is always the easiest thing to skip when you are in a hurry, lazy or tired. For injury prevention, and best practices in general, stretching should never be skipped. Here are some good stretches after running.

Fifth, icing and wrapping is also very important. I iced my shins every day which allowed the swelling to go down and the pain to release. Also, I started to wrap my shin when I ran so that the pressure would keep the muscles tight.

Along with these here are some other injury prevention that I found: About Health, Runner’s World, and Active.

KEEP THE RUN ON
Andrey
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Treadmill Tips: Week Two

I have successfully completed my first 10 days of my 1000 mile year. In the past 10 days I have already begun to experience some road blocks, well more like speed bumps, along the way. First one is being the fact that I have to run every single day. There is no escape or excuse of being tired or not having the time. The next bump is timing. One particular event was when I didn’t run in the morning, thinking I would have all the time in the world to do it at night and I ended up staying out until 11:30pm. So here I am, heading down to the gym of my apartment at 11:50 pm to do my 3 miles. The last bump, and this is a major one, is getting used to running everyday on the treadmill.Running

Any runner will tell you that running on the treadmill is way different from running freely.
Some things that I learned so far are timing, form and injury. When you run outside or on a track or on a trail, you never have to worry about someone using the up your space.
With a treadmill you don’t have the luxury of just going out for a run. You have to time your runs so that there is an available treadmill for you to use. Whether you know it or not, your form changes when running on the treadmill. When I noticed that I had to force myself to run with my regular form. Last thing I learned from running on the treadmill is injury and soreness. Injuries can occur because of the hard surface, change in running form and malfunction of the treadmill. I was running at a 7:15 pace when the treadmill turned off unexpectedly. That was painful!

Here are 7 Tips For Treadmill Running:

Some are mine, some are referenced below.

  1. Warm-up: You shouldn’t just jump right into your workout on the treadmill. Make sure you get a 3-5min walk/run warm-up
  2. Standard Treadmill Protocol: A flat treadmill equates to a slight downhill for a typical outdoor run. Because of that the STP for running is a 1% incline. Make sure you apply the necessary incline to your run
  3. Know Your Pace: Most treadmills have a pace that is automatically calculated for you when you set your speed. Just in case, this might be a helpful breakdown
  • 4.0 mph = 15:00 minutes per mile
  • 4.5 mph = 13:20 minutes per mile
  • 5.0 mph = 12:00 minutes per mile
  • 5.5 mph = 10:55 minutes per mile
  • 6.0 mph = 10:00 minutes per mile
  • 6.5 mph = 9:14 minutes per mile
  • 7.0 mph = 8:34 minutes per mile
  1. Running Form: Like I mentioned above, running form is usually affected during your treadmill run. Make user you have the right form by checking out these tips Running Form
  2. Push Yourself: Running on the treadmill typically relates to an easier workout. Especially if you are zoned in on a TV or a magazine. Make sure you avoid distractions and focus on pushing yourself through the workouts or try something new like high intensity intervals
  3. Speed Change: Remember to adjust and change your speed and incline as you run. Your outdoor runs will not have a constant elevation nor will the elements allow you to keep your exact speed. Adjust speed and incline to better mimic your outdoor runs
  4. Stretch: It is always important to stretch after running but it becomes crucial after the treadmill. Since it is a different type of running, you will get sore in new places. Make sure you stretch everything out after your run

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References:

http://www.active.com/running/articles/5-tips-for-a-better-treadmill-workout?page=2
http://running.about.com/od/howtorun/tp/runningform.htm
http://www.runnersworld.com/start-running/running-and-walking-on-the-treadmill
http://running.about.com/od/treadmillrunning/ss/treadmillmistakes.htm#step8