Friday Fitness: Happy Feet

It’s Fitness Friday and today’s topic is on footwear! Proper fitting shoes are so important for injury prevention. When you think of how much time we spend on our feet, a good pair of shoes is the best investment we can make toward an active lifestyle. Here are some tips for selecting a good pair:

• Go to a running shoe store where they can assess your arch and foot fall by assessment. It maybe a little more expensive, but that knowledge is key! Make sure you are getting the best shoe to support your foot and facilitate good movement of throughout exercise.


• Get measured so you know what your foot size is for workout shoes. Shoe sizes vary on brand and purpose, make sure yours fit properly.


• Shop at the end of the day. After being on your feet all day your feet swell. This happens during exercise as well. You want slightly larger shoes to allow room for your feet to swell during exercise.


• Bring old shoes with you to the store. You can see a pattern of where the shoes are worn out, and get an idea of what your foot fall looks like, and where you need the most support.


• Forget fashion! Bright and colorful shoes are fun but the most important thing is function! If they are not the best fit then forget them. Try adding color through your workout clothes instead.


• Date your shoes. You want to replace your shoes every 6 months or 500 miles. This is very important because the support in the shoes begin to deteriorate. Change out your shoes and remember that they an investment in your health.

Now that you have some new kicks, here is a fun activity to do with them. If you are interested in beginning to run but not ready for anything formal, try adding in some fartleks to your workout. Fartlek is Swedish for “speed play”, and are short bursts of speed that puts you in control. Try going out for a brisk walk, pick a location (such as that tree about 50 yards away) and jog to it. Then resume your brisk walk. Repeat as often as you would like.

More serious runners, this adds variety to your runs and promotes quick leg turnover. While out for a run, throw a few fartleks in.  Pick up the speed to a faster pace and then ease it back down.

Have a great 4^th weekend and have some fun with some speed!!

Finding inspiration at Mile 25 of 26.2

It was 48 degrees at 6 am as I waited in line for a shuttle and it felt more like cats clawing my stomach than butterflies.  In less than two hours I’d be running my first marathon.

The 26 mile and 385 yard run was established in 1896 as one of the original modern Olympic events.  It was to commemorate a fabled Greek messenger named Pheidippides, who ran from the battlefield near Marathon to Athens announcing the Greek victory over Persia.  Moments after Pheidippides arrived with the word "Νενικήκαμεν" (“We have won”) he collapsed and died on the spot from exhaustion.  It wasn’t until over two centuries later that we sensationalized the daunting event. 

I often admit that running is not my passion.  But, I do have the urge to test my limits and achieve what few have finished, let alone attempted.  Emil Zatopek said of marathon runners, “We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."  I was ready to experience a newfound glory.

After waiting for over an hour I was finally able to board a shuttle en route to the start of the Inaugural Savannah Marathon.  The event was host to 23,000 runners.  I was slotted into the 3^rd wave of participants, set to depart around 7:35 am.  However, my shuttle didn’t arrive to the corral until 7:45.  I had time to quickly use the bathroom, check my gear and run toward the start.  After very little warm-up I crossed the start line with the 17^th wave.  I was totally flustered and spent the next 6-8 miles weaving in and out of the pack.  I kept telling myself, “run your race.”  I didn’t want to get caught in trying to catch my pace group.  So, every few minutes I would glance at my Garmin GPS wristwatch to make sure I was staying on track.

Positioned along the route at each mile was a different band and/or cheer group and lining the streets were locals screaming, “WELCOME TO SAVANNAH.”  The enthusiasm was contagious and at points my labored breathing gave way to a harmony of footsteps.  I ran the race exactly how I had planned, eight minute miles, water every other station and a couple sugar gels before the half way mark.  Once I past mile 14 every step I took was now the furthest I had ever run.  My training regimen was rather unconventional, consisting of very short hard bouts of running rather than long monotonous pavement pounds.

At mile twenty-one the pack steered left up an interstate onramp into a heavy head wind.  I spent months wondering what this moment would feel like.  The moment when your legs give up and your mind takes over.  It was as if someone had started pounding my thighs with a handful of glass shards.  The pain, combined with stiffness, lessened the enthusiasm.  Excuses were rhythmically bouncing through my glycogen-depleted mind.  After four miles we exited the expressway overpass and were steered alongside the half marathon finishers for the last mile.  At that point there were hundreds of walkers completing their four hour, thirteen mile race.  I immediately said to myself, “just walk, you’ll be sure to blend right in.”  At that exact moment I saw wartime veteran Steve Martin (pictured below).  Steve has two prosthetic legs.  He served in Afghanistan where he lost both his legs in September 2008.  It was now clear that the pain I had been experiencing paled in comparison to his struggle.  As I trotted by with a breath of inspiration I looked back in to his eyes and for a moment my life was put in perspective.  The marathon wasn’t about running 26.2 miles.  It was about overcoming dissension and discord.   I finished the race enamored with the hordes of people cheering me on including friends, family and loved ones.  It was an accomplishment I will relish for the rest of my life!

 

[caption id="attachment_6764" align="alignleft" width="400" caption="wartime veteran Steve Martin"][/caption]

Friday Fitness: Perfecting Running Technique Pt. 3

Now only five weeks out from Devin’s Dash 2011, its time to get a little more advanced in developing our Pose Running Technique. You’ve already gone through the BOF (Ball of Foot) drills, posture, and pulling of the hamstring, now it is time to take these drills to the streets by adding the running component.

The whole concept behind working on these drills is to change our neurological patterns that communicate from our brains to our legs. As we move in any sport, our bodies go through a series of “Poses,” hence the development of Pose Technique can be applied to all sports. The end result of working on these drills before each run will lead to efficiency and allow these poses to become more natural in your running.

Check out this video for round three of two additional run technique drills. We’ve added a jump rope for all of you who are starting to master Perfecting Running Technique Part 1 and Part 2 out there!
 


Drill 1 – Exaggerated Forward Lunge

Complete 3 – 5 Sets

5 Pulls on each leg then run it out

 

Drill 2 – Jump Rope Pulls

Complete 3 – 5 Sets

Begin by pulling both legs in place while using the jump rope

Get tight and stay tight as you continue to pull and run with the jump rope

During the final rounds drop the jump rope and run it out about 100 meters

*Beginners work in place then build to running with the rope. The act of simply jump roping for a few minutes each day will promote your BOF landing.

Stay tuned for Part 4 of our Run Technique series, which will involve working with a partner!

Friday Fitness: Strength Training for Runners

Hi everyone! For today’s Fitness Friday post we are talking about strength training for runners. It is week 1 of the Devin’s Dash 5K training program! Now is the best time to start incorporating strength as you are getting into your routine! Check out this video of exercises below—they are not just for runners, anyone can benefit from adding some strength to your life!

Need a little convincing?? According to a study published in the Journal of Strength and Conditioning Research, runners who added 3 days of strength training to their workout plan had a marked increase in leg strength and endurance. What does this mean for us… faster 5K times and less muscle fatigue! Also your body becomes more efficient with recovery.

Strength training is also vital with injury prevention. Exercises that build up the muscles around the knees and hip are important to protect these sites, which are often at risk of injury in runners.

Strength training should be done 2-3x a week working every major muscle group in the body. The lower body as well as the upper body needs to be a part of a strength training program. The upper body is where good posture and core strength are derived from. Weight training during a 5k training plan is working towards muscular endurance. This means more reps and less weight. Perform 2-3 sets of these exercises doing 12-15 reps of each and you are on your way to running a faster and injury free 5K!

Prep for Devin's Dash: Foot Care 101

As Devin's Dash draws closer, I'd like to remind you of the importance in wearing the proper shoe for running. Here's a post from last year that discusses how to determine the right knid of running shoe for you.

[caption id="attachment_5969" align="alignnone" width="420" caption="Devin's Dash 2010"][/caption]

One of te best ways to care for your feet is to invest in a good pair of running or walking shoes.

When you get fitted for a new pair of running or walking shoes, unless you are here at H3 and can attend our Shoe Seminar, be sure to go directly to the specialists: a sporting goods store, running store, or podiatrist. Ask them to help you evaluate the arch of your foot.

Are you…

1. Flat-footed –your feet have low arches. They tend to roll inward as you run or walk. If this is you, you should look for a shoe that offers more stability.


2. High arches- your feet roll outward when walking. If this describes you, you should look for a cushioned shoe with greater flexibility to help absorb shock. Insoles, inserted inside your shoes, can also help to support your heels and arches. Inserts can be bought separately by shoe size as well as needs.


3. "Normal"- your arches don't fit into either extreme. If this is you, you have no worries. Most shoes are made to fit “normal” types.

In addition to evaluating your arches, when choosing running or walking shoes be mindful of pronation, the way that your foot moves after striking the ground. Below are the common types:

Coaching Corner: Pace Your Race

Last weekend, I participated in the 9th annual Hilton Head Half Marathon. It marked the fourth time that I had ever gone the 13.1 mile distance. Now a week later, I look back on the event and I’m almost astonished by how far I’ve come as a competitive runner. Over the course of a year, I have improved my Half Marathon PR (personal record) by over 30 minutes. Reason to celebrate? No doubt.

I seem to connect every race with life experiences, and last weekend was full of them. The race began with not only individuals participating in the 13.1 mile mark, but the 5K and 10K runners/walkers as well. As I ran the race, I broke it up into pieces. As the 5K runners dropped back, I switched my focus to the 10K turn around. After the 10K runners fell off, I said to myself “Let’s get up and over the Cross Island Bridge.” At the Half Marathon turn around (mile 7), I was neck and neck with the 1^st place finisher and then my shoe came untied (Yes, the one I triple knotted). I thought - how could this come untied at this point in the race? If I stop and tie the flashy yellow shoe, I’ll surely drop behind leaders.   

So what did I do? I continued to run. An untied shoe was an obstacle, but hey it was only 5 more miles. My pace did not slow. I unrelentingly broke up each portion of the race. Remaining in 4th place, I kept the 3rd place runner in my sight. Thinking - just two more miles, I’ll catch him before the end.  As the last mile closed in, my pace continued and I soared past him into third place. The younger runner couldn’t sustain his original speed. He had miss-paced his race. As I cruised into the finish, Hilton Head Health guests greeted me with praise. They celebrated my success and were astonished with my endurance. As a runner and in our lifestyle races, it’s paramount to celebrate accomplishments. I essentially broke down the race and coached myself to success. This brought my mind to Lisa Delaney.

Five years ago Lisa Delaney was 70 pounds overweight when she took her first step onto a dusty track in Austin, Texas. At that time, Lisa expressed she was ‘a girl who ate until her tummy hurt, someone who never passed up seconds’. That night, on the track, Lisa felt as though she didn't belong, but at the same time she COACHED herself to take it easy (PACE). Lisa ended up running 4 laps, an entire mile. For her it was as if she had crossed the finish line four times. Each lap she took was a cause for CELEBRATION. Each becoming another reason for her to believe, maybe I can do this? Running was showing Lisa that she could BREAK IT UP into small achievable goals.

In the very beginning, Lisa did not worry as much about her nutrition and kept her focus on running. Within a year she dropped eight sizes, quit her dead end job, and practiced saying no to other people and yes to herself. Lisa is now down to 115 pounds and has remained there for 20 years. She still experiences “Rock Star moments” after an early morning 6-miler and celebrates the finish line feeling that resonates in her head and her heart. To learn more about Lisa’s Journey check out her article on Shedding the Past.

Often, it makes more sense to take it one lap at time, one healthy meal, and one half pound loss each week. As you make changes in your lifestyle race, ask yourself these questions from time to time.

Each week what were your best experiences? Celebrate Success.
How did your weekly plan sustain? Pace Appropriately.
What are the steps you’ve taken? Break it Up.
How did you keep the fire burning? Coach Yourself.

Fundamentals of Finding Your Stride

With another Turkey Trot in the books, I figured how could there not be a better time to go over a few points to tweak our running technique. My love for running started as an H3 program intern, and as a full-time member of the H3 squad, I’m amazed of how much this sport motivates our guests. Many of our guests come in never expecting to participate, but in the end push themselves to where they think they can’t go, while enjoying the experience.

Personally, I see running as not only an opportunity to challenge yourself, but at the same time it allows one to remain free and relaxed. Every time I go out for a run, I honestly learn something new about who I really am as a person. We’re beginning to see a popular trend in the sport, and the best part is every single runner has different goals – anyone can compete. If you’ve ever experienced these feelings then you probably know that the single best feature of running is that it’s INTENSE no matter who you are.

Walking, jogging, and running come naturally to many of us, but have you ever been taught the proper technique? A lot of the time we tend to focus on the aerobic benefits of cardiovascular training (which don’t get me wrong is phenomenal), but if you’re looking to improve your running performance it’s important to take a step back and find your stride. In any sport, improved skills can lead to better economy of movement with additional savings in energy. Why is this important? It allows you to exercise for a longer duration (stamina), improve your times (new PRs!), and probably the biggest gain is that you’ll experience less running related injuries.

Running is very complex with many actions that we will not even begin to go over; today we’ll focus on the key elements that will get you off and running.

1.  Posture – chin on chest, shoulders slumped, back humped over, arms nearly straight or held in front of the chest crossing the midline – these are probably the biggest energy wasters when it comes to running technique.

-          Keep chin high, eyes looking into the distance

-          Shoulders relaxed in line with your trunk

-          Arms should remain close to your side with a normal rhythm

How to improve? Have a friend shoot a video of you running, check the cues.

2.  Vertical Foot Movement – “Pose Method” of running technique formulated by Nicholas Romanov. The basic tenet is that runners should experience his/her feet moving up and down – not swing backwards and forwards.

-          Recovery foot lifted toward butt, fall straight back down to surface

-          Keep a small acute angle with knee under your hips (“short pendulum”)

-          Increases stride rate and makes a runner more efficient

-          Diminishes impact forces, thus reducing injury

 3.  Minimal Support Time – This one is all about your foot strike. The distance you move while running is determined by how long your feet stay on the ground. In a nut shell, shoot to decrease contact time with the ground and eventually aiming to land on the ball of your foot.

-          Three types of landing: Heel Strike, Forefoot Landing, Mid-foot Landing

-          As a heel striker, runners  become way more susceptible to injury especially to the leg bones, ankle, knee, hips, and lower back

-          Gradual progress and work on your foot strike – Do not go from a Heel striker to Forefoot

 4.  Minimal Vertical Oscillation – too long of a stride where your foot is ahead of your trunk. This results in bouncing up and down on each and every movement even creating a greater impact.

-          Create horizontal movement by landing on mid-foot

-          Foot should strike just slightly in front of your center of gravity

-          Lean from the ankle (a straight line should be able to be drawn from ear-hips-ankle)

Cardio Challenge: Get Moving!

In December, the employees at Hilton Head Health embarked on their own mission to living a healthier lifestyle.  Through our own wellness program, we are able to participate in monthly challenges to take the steps to improve our overall health, fitness and nutrition habits. 

 

This month’s challenge: CARDIO.  Are you ready to do it with us?  Read below on ways to incorporate cardio activity in your daily routine and why you should get your heart pumping!

 

To get you off on the right foot this New Year, you will be challenged to complete at least 30 minutes of cardiovascular exercise five days per week. 

 

This recommendation comes from the American College of Sports Medicine, which defines the goal as:

                Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. *It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

                The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. 

 

Tips for meeting the guidelines

With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:

 

Do it in short bouts. Research shows that moderate-intensity physical activity can be accumulated throughout the day in 10-minute bouts, which can be just as effective as exercising for 30 minutes straight. This can be useful when trying to fit physical activity into a busy schedule.

 

Mix it up. Combinations of moderate- and vigorous-intensity physical activity can be used to meet the guidelines. For example, you can walk briskly for 30 minutes twice per week and jog at a higher intensity on two other days.

 

Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or perhaps hitting the pavement right after dinner is best for you. The key is to set aside specific days and times for exercise, making it just as much a regular part of your schedule as everything else.

 

The gym isn’t a necessity. It doesn’t take an expensive gym membership to get the daily recommended amount of physical activity. A pair of athletic shoes and a little motivation are all you need to live a more active, healthier life.

 

Make it a family affair. Take your spouse, your children, or a friend with you during exercise to add some fun to your routine. This is also a good way to encourage your kids to be physically active and get them committed early to a lifetime of health.

 

Now – time to get started!  Different forms of cardiovascular exercise include:  walking, jogging, biking, dancing, aerobics, swimming, elliptical, stair climbing, spinning, kickboxing and more!

Map My Run

By: Amber Shadwick, H3 Fitness Specialist

'Tis the holiday travel season and what would we do without our GPS’s?  Remember the days when we had to pull out the old paper maps and highlight our driving routes back home or to wherever our travels were taking us?

 

The simplicity of plugging in the device and having a pleasant voice lead us to our destination is brilliant! What if we could do the same with our exercise routes?

As a fitness enthusiast, I am well aware that we can buy wrist watch GPS devices, however there is an alternative to that bulky, pricey wrist gadget. 

 

A recent website I stumbled across is ideal for mapping walking and running routes wherever you may be. Simply go to www.mapmyrun.com . You can search for runs in your area, map a new run and save it to your profile, as well as log your training (aka at H3:“journaling”). 

 

The website also allows you to search for local races and events.  Map my run has a blackberry and iphone app too!  Registration to this site FREE!  So… why not take some time to browse and utilize this ingenious tool?  Once you check it out, lace up those shoes, grab a buddy and or your music and hit the pavement!