Random Running Tips // Stretch Dynamically

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Random Running Tips // Stretch Dynamically
Stretching is so important for a strong and safe run. Unfortunately, not every stretch is appropriate for just any time. Stretching can cause injury when not done properly.

Before a run, my muscles and tendons are usually pretty tight. Static stretching is the worst thing I can do in those moments (static stretching involves getting into a stretch position and holding it). I've read the effect is similar to stretching a cold rubber band -- snap!

BUT warm-up is essential to a safe run, so I've picked out a few dynamic stretches that get my muscles loose and ready. They

Walking
Ok, not really a stretch but it gets things going! This is the best way to ease into more rigorous movements.

High Knees
While either standing in one spot or moving forward, quickly bring your knee to your chest. Drop your foot, landing on your toes, and bring the other knee up. Alternate as quick as you can.

Butt Kicks
Same idea as high knees, but bring your foot back to your butt. Alternate feet quickly.

Leg Kicks
Balancing on one leg, straighten the other and swing it back and forth. You can also do side to side (whatever you have the balance for). Be sure to switch legs.

Lunges & Squats
If you've never learned how to safely and properly perform a squat or lunge, please consult someone more professional than myself. Both are amazing for your work out routine, but can result in injury if you aren't supporting your weight properly. Anyways, do these to get a good dynamic stretch in.

Don't Forget the Arms!
You'll be swinging your arms while you run, so warm them up with some arm circles, swinging back & forth, side-to-side...just get loose!

This is by no means a comprehensive list...just a few of the things I'll do before I start off on a run. Anyone have other suggestions?

Run happy. :-)

**Please remember that I am not a trained professional. This tips are sent your way friend-to-friend and based solely on my own experience and research. Please listen to your body and run safely!

Random Running Tips // Use Your Arms

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Random Running Tip // Use Your Arms

One of the easiest ways to keep up your momentum and pace is to swing your arms. I don't know why, but when your arms are moving, your legs will keep moving.

Pay attention next time your pace slows. What are your arms doing?

They might be moving, but most likely they are slowing down too. Or just flapping around. And then you realize how awkward you must look. (It's ok...we've all been there!)

Believe it or not, moving your arms actually helps your body use energy wisely. Letting them fall limp will run your ragged in no time. So to pump some power into your stride, do these simple things:

1. Bend your arms at a 90-degree angle and keep them parallel to each other.
2. Keep your shoulders down and relaxed. Roll them back slightly to push your chest forward a bit.
3. Swing your arms back and forth, not up and down. Not side to side either. Your fists should be going out in front of you, not across your body.
4. Keep your core muscles (abs) engaged so you are not turning your torso when your arms move.
5. Pump them faster when you want to pick up your pace.
6. If you start to feel fatigued, re-evaluate your posture and arms...a simple fix will revive your run.

Bonus Tip: Practice in front of a mirror! Watch yourself move and make sure your torso is not turning. Your arms should be moving at your shoulders, but your back/shoulder area should not be twisting. Neither should your hips. Tighten your abs to keep everything in line.

Swing away! And...

Run happy. :-)

**Please remember that I am not a trained professional. This tips are sent your way friend-to-friend and based solely on my own experience and research. Please listen to your body and run safely!

Random Running Tip // Toes to the Hills

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Random Running Tip // Toes to the Hills
Hills. Most runners hate them. I used to hate them. They slow you down, your heart rate goes wild, you find muscles you never knew...

Well I found out it doesn't have to be that bad.

Simply get up on your toes.

1. Keep your momentum going as you start up the hill, but get up on your toes more than you normally would during a run (unless you are a fore-foot striker, then you are used to this).
2. Your stride should be quick and short. Land on your toes and pick them up again quickly.
3. Lift your legs off the ground, instead of pushing off. It takes more energy to plant your foot and push your body off the ground, than it does to simply lift your leg into the air.
4. Tell yourself, "lift, lift, lift, lift..." if you have to. When I think it, my body readily follows suit.
5. Keep your breathing pattern then same.

Soon you'll be up the hill and your energy will not be depleted! By doing these things, I've noticed only a slight increase in my heart rate. I will come off the hill running a little slower to allow myself to regroup. But in just a few strides, I'm back on pace.

Get on your toes and never walk a hill again.

Run happy. :-)

**Please remember that I am not a trained professional. This tips are sent your way friend-to-friend and based solely on my own experience and research. Please listen to your body and run safely!

Random Running Tip // Cool Down

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Random Running Tip // Cool Down

To ease your body into recovery following a run, don't skip the cool down. When you are exhausted, it is tempting to want to sit or lie down immediately...but the easiest way to cool down is to keep moving.

1. A good cool down, starts with a good finish. You'll want to finish strong (more on that in another post) -- in other words, don't finish your run feeling depleted.
2. Once you hit your end time or distance, take a few minutes to just jog. You'll feel your heart rate slow down.
3. Ease into a walk, but keep walking until your heart rate feels like it is back to normal.
4. Get a drink of water as soon as you can to start replenishing the fluid you've lost.
5. Once you no longer feel your blood pulsing through your body, you can settled down for some stretching. Be sure to stretch all muscle groups after a run - your whole body was working!
6. Re-fuel your body with a snack within 30 minutes of your run.

Do these things to avoid muscle soreness, fatigue, and headaches. And of course...

Run happy. :-)

**Please remember that I am not a trained professional. This tips are sent your way friend-to-friend and based solely on my own experience and research. Please listen to your body and run safely!

Random Running Tip // Breathe Deep

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I am excited to be back into a running routine - actually, a training routine. There are three races on my calendar this fall, and I hope to see some personal progress since last year.

First is the Color Vibe, a 5K run during which you are pelted with "color bombs" (dyed cornstarch packets). It will be silly and different and really fun!! Then I will be running Tough Mudder again, but this time with my brother and his running mates. I am so excited to do such a challenging race with him! Then I plan to do Superhero Scramble, another short (3-4 mile) obstacle mud run.

So as I pick back up with my training, I'm keying in to all the running techniques that help me be a better runner. And I thought I'd share some with you...just quickly, randomly, one at a time...

Please remember that I am not a trained professional. This tips are sent your way friend-to-friend and based solely on my own experience and research. Please listen to your body and run safely!


Random Running Tip // Breathe Deep
So simple, but this tip will help keep you from passing out after only 1/4 mile. It will also help you release any stomach cramps you might get along the way (simply slow down and breathe).

1. Breathe in as deep as you can. Fill your body with air from your diaphragm up. Feel your stomach expand, and your lungs fill up.
2. Then push the air out from your diaphragm up. Engage your abs in the process of inhaling and exhaling.
3. Focus on creating a breathing pattern with your stride, such as breathing in for two steps, then breathing out for two steps.
4. I always breathe in through my nose and out through my mouth and find that most efficient for me.
5. Avoid shallow breaths, as this can cause you to gasp for air, become light headed or cramp up.

Do these things and you'll be running farther and stronger! Run happy. :-)

Just a Few Mud Run Tips

Me, sliding out of a mud tunnel at Rugged Maniac. (Photo Credit)

So I realized I haven't posted anything about my recent mud run experiences. In case you are wondering what all the hype is about, here's my two cents....

They are AWESOME!

For me, a mud run or obstacle race is several things:

1. A goal to keep me physically disciplined and pushing my limits
2. An opportunity to do something adventurous
3. A practice in teamwork
4. Just something crazy to keep things interesting!

In December 2012, I ran Tough Mudder with two friends. It was a 12 mile course with about 25 obstacles scattered throughout. Then a couple weeks ago, I ran Rugged Maniac with even more friends. It was a 5K (3.1 miles) course with close to 20 obstacles.

Both were challenging in their own way -- both were incredibly fun! And I would definitely do another.

It might be strange that I love them so much. I never liked being dirty. Never enjoyed sandboxes, or mud piles. When I cook, I constantly rinse my hands if there's food on them. I just don't like grit. But during a mud run, those preferences disappear. I am immersed in the thrill of conquering fears, pushing limits, and just having fun!

If you haven't done a mud/obstacle race yet but you're thinking about it, I'll break down the differences between Tough Mudder and Rugged Manic (based on my experiences), then list some helpful tips.

Everest at Tough Mudder. One of the scariest obstacles!

Tough Mudder Pros

• For those who like endurance, the course is a good challenge: 10-12 miles, 25 obstacles, average 3 hours to complete
• Values teamwork and completion, not scoring the best time
• Many obstacles require teamwork, like the Wounded Warrior where you have to carry a teammate (or hop on one foot if you don't have a teammate). Teammates are also great for those like me that can't scale a 12 foot wall on their own...
• Training for this event means consistent, full-body workouts and cardio endurance -- you're gonna get in shape!
• The swag is fun: a Tough Mudder sweatband, UnderArmor Tough Mudder Shirt... and if you like beer, there's that, for free.

Tough Mudder Cons

• So many people! There were thousands at our event, and unfortunately, so many people that the parking lot was overloaded. Many people missed their start times; my friend got stuck in the parking lot for 2 hours after the race. Not every Tough Mudder is like that - but you will have a lot of people on the course with you (which can be a pro or con, actually).
• Expensive. Depending on when you register, you could pay anywhere from $100-$200. Yikes! (It was worth it for a one-time experience, I think.)
• So. Sore. .... Ok this depends on how fit you are. But it was my first obstacle race and first time being that active for 3 hours. My legs looked like raw meat (from bruising) and I could barely walk for a week or so. (Still, totally worth it.)

About to finish at Rugged Maniac.

Rugged Maniac Pros

• Not as much training is required, so just about anyone can do it and survive! 
• The obstacle/mile ratio was awesome and challenging. It was more about overcoming challenges than it was about running.
• We got to run for FREE! Rugged Maniac has a couple different options for you to earn a free race - we volunteered at the event in the morning, then they put us in an afternoon wave. It was great!
• You can choose to be timed or just race for fun.
• Runners get a free T-shirt... (so do volunteers)...and a free beer, again, if that's your thing. (Two free shirts. Woo!)

 Rugged Maniac Cons

• They didn't assign race bibs. Not a biggie - I just like to collect them. And finding our photos was a little more difficult with out a number assigned.

Balance beam over a mud pit - Rugged Maniac

Mud Run Tips

• Train for it. Whatever level race you choose, you will want your body to be prepared to move...and to move in a bunch of weird ways. Don't just run - lift weights, do calisthenics. CrossFit-type workouts are perfect.
• Sign up early. This will save you a lot of money.
• Be prepared to overcome fears. You will probably encounter 20-foot walls, fire pits, mysterious waters, strange people, awkward changing rooms, nasty porta-potties, dead fish, costume characters...if you fear anything, it will probably be at a mud run. You will get over it.
• Wear clothes that dry fast. Avoid cotton and anything baggy -it will only weigh you down. I run in my compression pants and a tight Dri-Fit type shirt. They are comfortable and easy to move in.
• Wear whatever shoes you train in. Unless they have horrible traction (you don't want to slide around in the mud). You can get shoes clean again so don't feel like you have to throw them away afterwards. I just hose mine off really good after the race (remove the insole) then set them outside to dry. Once dry, I knock out any loose sand, and they are good to go again!
• Take it easy entering mud pits. Don't jump right in. Stay quick & light on your toes. If you are too aggressive, you will risk losing your shoes.
• Bring these items to the event: plastic bags for wet clothes, change of clothes, towel, a jug of water (in case "showers" aren't working), drinking water, food.
• Run with friends. It's just better that way!
• Have fun being AWESOME!

Training Just Got Tougher // Tough Mudder

I'm so stoked!

My friend convinced me to run Tough Mudder with her in December. Ok, it didn't take much convincing (I've been wanting to train for an obstacle run)...but it was her idea and I'm so glad she suggested it...

Tough Mudder is a CRAZY obstacle run that is 10-12 miles long! The obstacles are designed by British Special Forces. Ha!

I can't wait!

I have about 10 more weeks to prepare. I've got the running down but I need to pick it up with strength training. More circuits, longer workouts, dynamic...tough...exhausted with my face to the floor type workouts. Many of those are in my future.

It's all worth it though. I love the challenge and the discipline. I love the emphasis on teamwork in Tough Mudder events. And I'm looking forward to accomplishing something I never thought I could do!

(Side note: Did I ever tell you.... it used to take me close to 15 minutes to complete a mile in elementary school? Asthma, allergies and other "I can't" type reasons held me back. Then shin splints shut down the fun of high school track (I was a sprinter). And last year my knee initiated a reset in my running routine. But Praise God for freedom from those things! Now, I can run a mile in less than 9 minutes and I just hit 6.25 miles on my long run! I love to celebrate those milestones because it's all HIM!)

Anyways, I'm also excited about Tough Mudder because it is an opportunity to support a great cause: the Wounded Warrior Project. This non-profit organization serves our nation's heroes by providing support to injured service men and women, helping them adjust to life back home and whatever repercussions their injury has caused.  Our warriors are willing to sacrifice their lives through their service - they deserve a program like this!

Each runner in Tough Mudder has the option to raise money for the Wounded Warrior Project and I am happy to participate. If you are interested in donating, click here. There are often wounded warriors at the Tough Mudder events... I might get to "compete" with some!

Mostly this post is just me being excited, but I hope that my Tough Mudder journey will also encourage you. I've learned with God's favor and some determination, great (and FUN!) things are always possible! Go after them!

Just Do It // Training and Getting Stronger

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I woke up this morning sore. all. over.

This week I decided to start training for a crazy obstacle race in December (more on that later). So on Wednesday I churned out a 4 mile run - my longest run ever - and yesterday I pushed my feeble limits in circuit training.

Today I rolled out of bed and my calves felt like rocks. I could barely make it across the room. As I struggled to get ready for my run I thought, Maybe I should just take the day off. Let my body recover. This whole week has been kind of exhausting in more ways than one.

Then that inner Voice said: "Just do it. You know that's the only way you will get stronger."

(Confirmation that God came up with that slogan before Nike did.)

It is true. That is the only way I will get stronger - training through the muscle soreness (other types of pain are a different story). It's because in the process of building and strengthening muscle there is the breaking and tearing of the fibers. It seems counter intuitive, but as with many things, the building up process only happens after the breaking down.

And not only that, but we also glory in tribulations, knowing that tribulation produces perseverance;  and perseverance, character; and character, hope. Romans 5:3-4

Once the muscle has been ripped and torn, the body (in response to God's magnificent design) starts weaving new fibers and thickening existing ones. The muscle is repaired and made better than before.

Yes, many of the greatest things are only produced out of pain.

My brethren, count it all joy when you fall into various trials, knowing that the testing of your faith produces patience. But let patience have its perfect work, that you may be perfect and complete, lacking nothing. James 1:2-4

So I do a longer warm-up than normal to loosen my legs and set out for my run. Just a 5K, I think, nothing hard, just run.

About five minutes into it my music cuts off. I wiggled out of my arm band, pull my phone out, reset my music player, and wiggled it back on. Wasting precious energy, I know. Ten seconds later, it shuts off again. 

That's it, I think, I'm running 3 miles without it. Maybe I'll just pray.

Then I hear, "Just listen."

Listen to what? The birds, the cars wizzing by? 

"Close." And I know God's speaking. "Listen to your body, pay attention to what you are doing."

"Listen to the cadence of your foot falls. Feel your feet strike the ground. Remember your training - you know how to step. Listen to your knees. You hear nothing - remember that I healed you and you've learned how to run to protect your joints. Pay attention."

Yes, thank You for healing me God. And thank You for giving me knowledge so I can run wisely. I look down at my feet to see where they land, trying to commit the image and feeling to muscle memory.
 
"Keep your head up high. Look straight ahead. Let your peripheral vision gauge what is going on around you but don't focus on it. See your goal and move toward it. I will take care of you." 

We're not just talking about running now, are we? I remember the Proverbs:  

Let your eyes look straight ahead, and your eyelids look right before you. Ponder the path of your feet,and let all your ways be established. Proverbs 4:25-26
 
"Listen to your breathing. When your breaths are quick and shallow you weaken faster. Breathe deeply. Find a rhythm. Rest in me and remember your training."

I slow up, disappointed that I feel so worn and I'm pushing my lungs too much. I wonder if I started too fast again, and now I am going too slow.

"Stop thinking about how fast you are going. Just remember how to do it right. Pay attention to each movement and remember your training."

Now I'm certain God has turned my run into a parable. Because everything good on this earth is a shadow of His kingdom. The natural is an illustration of the supernatural.  

And I am reminded that every day is an opportunity to be trained and practice my training. In everything - my walk with God, my marriage, my job, my ministry. I cannot just run out and do it just because I am excited and think I know how. There is the discipline of learning and constant practice of what is learned.
  
Then as I set myself to doing what is right, He will take care of me and guide me. Through perseverance, through discipline, He strengthens me. 

I thank God for the lesson, for my music shutting off and the opportunity to listen. I hit the 3 mile mark and pick up speed at the joy of knowing I've almost completed my goal to run a 5K this morning. 

Time doesn't matter, I think. It's just the joy of completing well.

3.1 shows up my sport watch and I hit the button to end my run. Then I see the unexpected.

I just ran my fastest 5K ever.

Thank You, my God, my Strength.

 
 

When Right Feels Wrong // On Running Drills and Life

Photo Credit: Jordan Weeks

"Doing things the right way may feel wrong at first…Change feels awkward. You get so used to the wrong way that you resist the right way.” – Brian Clay, 2008 Olympic Gold Medalist Decathlete

Wow, that’s the truth. 

I’m glad I read that a couple weeks ago when I decided to retrain my foot strike while running. It hasn’t been easy.

For years I’ve been a heel-striker, landing first on my heel, rolling forward on my foot, pushing off of the ball of my foot. I never thought twice about it. I knew I overpronated and I was concerned about that. Especially last year when I ended up with a form of runner’s knee. 

In recent months, I started to work back into running and thought I should invest in a new pair of shoes. The ones I had were getting old and I wondered if they contributed to my problem. In my research for new ones, I happened upon information about foot strike and different theories regarding protection from injury.

If you’ve seen those funny toe shoes, then you are probably aware of the rise of barefoot running. With it are a slew of theories about the benefits of fore- or mid-foot striking versus heel-striking. Landing with a fore- or mid-foot strike requires action in the legs that absorbs more of the shock through a spring-like action. It is supposedly a more efficient way to run (uses less overall body energy) and it is safer for the joints.

Because I am always aware of the impact on my joints when I run, and given my past injury, I decided to retrain myself so I can run “safe”.  I got new shoes, learned I do not overpronate anymore (Praise God!) and am now in the midst of training.

And my body does not like it.

I knew it would be a process to allow my legs, joints and muscles, to recondition to the new movement. So I found some running drills online that help me break down the running motion into smaller bits (plyometrics). Each drill teaches a different part of the body to respond the way it should when I run. How to land, how to lift off and how to swing my arms. My muscles ache. In places I've never felt it before.

It all feels wrong. But I know it is right. 

And I am glad I am breaking it down and working at it, so I don’t injure myself from overzealousness (or ignorance). Training is important. It is necessary to doing things right and establishing lasting habits. It is certainly not easy.

And wow, so much like life. Almost everything we do is a series of habits. And because it comes naturally, and we are comfortable with it, it all feels right. 

But it might be wrong.

Then when we try to relearn something to develop a new habit that is right – everything in us fights it. It is not natural, it is not comfortable.

Just like every time God wants to teach me something new, or weed out something old. It doesn’t feel right. But it very much is.

So I know I have to take it a step at a time. Retrain. Break it down. Little by little, with perseverance, patience, and faith in the process (and the One overseeing it). Soon it won’t feel wrong anymore. Soon it will feel right…but much more like perfect.

And that is what I am believing as I run, for now, just a mile at a time. Drills every day. Patiently teaching my body to move in the way that is right…until it is perfect.

Running Once Again

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In mid-November I stopped running. My left knee started clicking every time it would bend and/or extend: while running, walking down stairs, squatting or even extending my legs at the desk. Some days I felt a dull pain but most of the time I just felt my knee grinding. Thankfully a friend of mine works in the physical therapy field and she helped me identify it was a problem with my knee cap getting off track. She gave me tips for strengthening my knee and its supporting muscles, and I have been working on that ever since.

Within the past couple months, I could feel my leg muscles getting stronger and the difference it makes in supporting the knees. But I could tell I wasn’t ready to run. I would do cardio workouts on the elliptical, stationary bike, even walking and my knee still felt weak. 

I have been praying and believing for healing in my knee ever since the injury occurred. My husband has prayed for it, friends prayed for it…and even though the pain resided the problem remained. I settled for the fact that I would just have to keeping working at it with my “rehab” exercises and eventually I would be able to run again.

A couple of weeks ago our church had a healing service, which we do every month. In the past, I shied away from asking for prayer during these services perhaps because I had already resigned to just keep working at it myself….maybe because I didn’t want to risk the “what if”. But this time I felt like I needed to take a step of faith and just ask.

Nothing seemed to change during the service, but I resolved in my heart to trust God’s will rather than follow my own resignation. Since this all took place in the middle of a very busy time for me, I had not been exercising. No strength training, no walking. But day by day I noticed my knee felt…different.

Yesterday I had the day off work and finally time to get back into my routine. I prayed about it and decided to try a short jog. It was almost as if God was encouraging me to prove Him faithful. 

He is. 

I ran for the first time since November without clicking or grinding in my knee; it felt stronger than it has in a long time. I ran slow and for only eight minutes, but long enough to prove that healing is taking place. And today, I do not feel any residual pain in my knee like I usually do after cardio workouts. I’m amazed that I could do it after not working out (at all) for three weeks. God always amazes me. 

I am so thankful God has given me this extra boost to recovery. While I know I will have to continue to be wise and diligent in my training, I approach it with a new attitude. I am not to strive to strengthen my knee myself – I am simply to be a good steward of the healing He provides.