Warming Up Before Running, Should I?

28 Aug 2014 1 Comment

by Lori in Running, Training Tags: , , , , ,

image

I’ll be honest, I’ve never given it much thought and when I have, in the past, it was always to do some quick, maybe 5 minutes, high intensity cardio like jumping jacks, high knees and lunges. Warming up prior to a run was just not part of my regular workout routine, quite likely it’s because I never bought the significance as I felt I didn’t need it. However, in recent times I’ve come to believe that not doing so could be the reason I tire so quickly and remain unable to maintain my pace in my longer and high intensity training sessions.

I’m told that warming up prior to your workout is important for three reasons:

1. It prepares your body for the exercise you’re about to do

2. It guards against injuries

3. It helps you work more efficiently so you get more out of your workout

” A smart warmup gives your muscles, bones, and joints a chance to loosen up; it gradually and gently brings up your heart rate and makes it easier to get into the rhythm you want to sustain so you can run—and finish—feeling exhilarated and energized enough to go longer, and excited to set out for your next workout.” -Jennifer Van Allen, Runner’s World: How And Why You Should Warm Up Before A Run

I’m beginning to see the wisdom in this. In popular running circles, the word is that it’s important to warm up before any training that exceeds an easy run. This should take the form of an initial walk into a jog then a faster run then onto some dynamic stretches and can last anywhere between 10-30 minutes depending on the intensity of your workout.  Dynamic Stretching uses controlled leg movements to improve range of motion, loosens up muscles and increases heart rate, body temperature, and blood flow to help you run more efficiently.

Here are some examples from Runner’s World; It is recommended you start slowly, focus on form; as the moves get easier, pick up speed.

1. Skipping

2. Side step/shuffle Step to the side

3. Weave step (also known as “the grapevine”)

4. Backward jogging

5. Butt kicks

6. Hacky-Sack (lift up your left leg, bending your knee so it points out. Tap the inside of your left foot with your right hand and alternate.)

7. Toy soldier (with back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes.)

This video, from real buzz.com, is one of many on the web that gives a brief but comprehensive outline of the best way to warm up and maximize the efficiency of your workout.

 

 

 

Running Solo or with Company

21 Aug 2014 Leave a comment

by Lori in Running Tags: , ,

imageI’ve tried every which way to get you out there this Summer, short of giving out medals myself, I’m running (no pun intended) short of reasons to convince you that stepping into some running shoes is one of the best decisions you will ever make. It’s also something you don’t have to decide on or do alone. Much can be said about sharing your running dreams and goals with a buddy who you can run with or finding a group who share those goals. On the other hand, there’s no hard and fast rules where running is concerned, you can get just as much or sometimes even greater satisfaction from running solo.

imageFor my part, most of my running is done around my crazy schedule, which would be impossible to get someone to share and so I’m very much a lone runner, most of the times anyway. That’s not to say I don’t enjoy running with company, on the contrary, some of my most fun runs have been with other like-minded runners though I’d be the first to admit I also enjoy those solitary runs where I’m in the zone, out there all on my own with nothing but the wind at my back and the wide open skies before me. It’s actually my favorite place to be after the ocean and I often derive so much pleasure from just going out there and connecting with God and nature.

There is no set rule for the average runner, just different days and moods that require different treatment. On any given day, you may just feel to run away the stress of life, those days often require physical and mental distance from life itself..including people, at other times it could be all about introspection, meditation, or even finding inspiration..some of what turned out to be my best ideas were founded on running trails. A lot of time your running decisions depend on your mood, goal, time or location which can vary from run to run. I try to mix it up some, only because I’m often trying to ensure there is balance in all I do and because I’m big on variety; it being the spice of life and all that..I totally buy it.

imageFor the runner who loves to connect with others, needs motivation, direction and/ or just that awesome feeling that comes from knowing there are others who share your passion, uncertainty and other jumbled mix of emotions, running with company will provide the support and inspiration you need. Either way there’re two things that are required of the runner; show up and run, your presence and effort will be justly rewarded.

Pamper those Running Feet

14 Aug 2014 Leave a comment

by Lori in Health and Wellness Tags: , , , , , ,

imageYou can generally tell when something is important and valuable to someone – they take good care of it right? I know how I feel about my shoes. I confess I’m a bit of a shoe lover, so I sort of treasure my select and beautiful pairs. I also value my books, iPad and a few other choice things; I take good care of them and treat them as my most valued possessions. So too I believe it should be with our feet. For runners, there exists nothing that is more valuable, well except that of our health, than those of our feet. They are the means by which we achieve our goals and dreams; all our hopes and ambitions are pinned on those two invaluable extensions of ourselves. However, they are also the most abused, as they take constant pounding day after day and oftentimes without complaint. Tired, overworked and often overlooked, it is only fair and right that we indulge them and treat them as special as they are.

Here are some ways to show them some TLC:

  • Choose your Shoes Carefully. Because a lot of us spend a lot of time on our feet – running, walking and so on., it is important to wear the correct shoes; those that provide comfort and protect our feet from calluses and blisters and the like. Nothing holds a torch to a great pair of shoes that fit and feel great in your feet, whether they’re heels for us women or loafers for the guys or just regular sneakers. You want to be sure to choose those that love your feet and that your feet loves.
  • Foot Massages are so not Overrated. Aside from the therapeutic benefits which include reduction in stress, pain and muscle tension, massages provide a sense of well-being, care and empowerment, stimulate the nerves in your feet and improve good blood circulation.
  • Foot Spa Soaks and Salt Soak for Blisters.  A nice soak after a long day on your feet or after an intense workout can work wonders to help restore your feet and put you in the right frame of mind. If you have calluses or blisters, you can include some Epsom salts or bath salts in your foot bath to dry out blisters and toughen up feet. Be sure to rinse off and moisturize well after to prevent dryness.
  • Foot Scrubs and Foot Creams. Foot Scrubs are great for removing dead skin, sweat and dirt. They also treat calluses which you might want to go easy on if you have a big race coming up – you might need some of those calluses for protection from blisters. There’s a wide variety to choose from and depends on your taste or fragrance. Moisturizing after your soak is a big deal and highly recommended at night;  it will help to keep calluses soft and prevent cracks. Again, it’s about preference and feel as it pertains to type but it’s sure to give you those soft and smooth feet you covet.
  • Putting your feet up. Resting after a long day with your feet elevated helps to reduce swelling and tension and gives an overall sense of relaxation to your tired feet. Pillows work fine but there are leg loungers built especially for that. Nothing is too much when it comes to our feet right?
  • Pedicures are cliché but so good and who doesn’t like pretty. At least once a month, or more regularly if you do it at home; taking the time to actually go to the salon, choosing your favorite nail polish, getting pretty toenails with someone caring for your feet while you just relax, sounds pretty special and pampering to me.

We really shouldn’t need a reason to pamper ourselves but the above gives us a valid excuse if we ever need one. So how about a promise to love your feet, you do not want to ever know where you would be without them. Plus, it’s such a fun, pretty, girly thing for us us girls to do. For the guys, it’s totally cool to have that whole metrosexual thing going on, we girls dig it.

Summer’s Running Away

07 Aug 2014 Leave a comment

by Lori in Fitness, Running Tags: , , , , , , , , , , , , , ,

 

image

Consider that Winter seems like it was just a few months ago..when we were talking crazy-cold-how-do-I-get-my-run-on weather and now we’re running through August, no stop signs in sight. To use my, of late, favorite expression – “What the hell!” Whatever happened to slow down, take time to smell the roses and all that cute stuff? Maybe, I’m just complaining cause I’m preempting what follows summer (to which I will not give a name so as to delay it as long as possible) but really the wisest course to follow would be to abstain from such thinking and do as much running damage as possible, which brings me to the matter at hand.. Summer runs rock!

I don’t know when was the last time we’ve had or even if we’ve ever had such amazing running weather in the summer in New York City! I mean this is the time to run and if you happen to be lucky and you’re in NY, then this is the place to run, and you totally lucked in cause we also have the company to get you out and about in this summer city. Some may complain of the crazy-weather-days where the highest we’ve seen so far is just about 89 and that we have lows in the 50s but this right here is runner’s paradise. It just doesn’t get better than this. And so you want to take advantage of it cause..well..hell, you never know.

Here are some ways to get running in the city that never sleeps for the visitor and New Yorker alike:

Run Central Park. You’ll never find a place more likely to make you into a runner. Running enthusiasts, visitors, sightseers, any and everyone active can be found here..Central Park is New York in action and home to everyone.

Run City Streets. Every summer for about one month, the city opens up some of the busiest  and most popular streets so that runners, joggers, cyclists, walkers, skateboarders and rollerbladers can do their thing. Yep..that’s right. No cars. The road is yours. Where else in the world can you stop traffic at your fancy?

Run with company. The Running Company is just one of the running stores that hosts free runs for running enthusiasts throughout the city. Nike, Paragon Sports, Lululemon and North Brooklyn Runners are some others to name a few. With just a click, join them and you’re in. These groups usually pace out into sub groups so everyone fits in never mind your level. It’s on to keep you fit and fab.

Run official. Do what I did; join a running club or organization that provides days, times and run workouts. Whether it is to train, to get you to your goal or to assume competitive level, such organizations exists with your purpose in mind. These clubs have an annual membership fee upon registration and acceptance; Central Park Track Club, Brooklyn Road Runners, Jack Rabbit and Dashing Whippets are among a host of others that provide the “athlete” runner with the impetus for racing.

Run with Meetup NYC. Throughout the city there are meetup groups happening for runners of all persuasions. For those who don’t know, Meetup.com exists with the sole purpose of bringing like-minded people together so that they can be passionate about whatever they care about. So of course running. And of course in NYC. Get online, join a group, reserve a spot for a suggested meetup run and voliá. You get to run all over this beautiful, crazy city for free.

Run with NYRR (New York Road Runners). Here is the mastermind behind the New York City Marathon, which is run by thousands from all over the world each year. NYRR is a running community that hosts races throughout the year in the five boroughs of New York. Most races can help with your eligibility for the ” big” race but ideally all runners are invited to belong to a community of runners that run and share the New York we know and love. Races are priced for members at a lower rate while non-members can run for a fee, though not all the races. Why not be a New York Road Runner?

Run for fun, for charity, for personal satisfaction. Whatever you decide, you have to take it to the next level. There are so many fun and charity races all over the five boroughs and beyond you couldn’t hide..but why would you want to? Summer in New York, especially this summer, is a time to make a difference in your and someone else’s life. You just wouldn’t be able to wrap it up come September and call it a great summer if you didn’t. There are color runs, mud runs, obstacle races, 5ks for Cancer research, Diabetes, Alzheimer’s, Kidney research and so much more. Whichever you decide, in any and all of them you can make a donation and make a difference. You’re running anyway right?

Do you doubt that we, runners, have it made? To not only live in the greatest city in the world, but to run the show. New York is not only about The Arts and Broadway and Wall Street and the Stock Market and Fashion and Times Square and Sightseeing and Tall Buildings. New York is about Running. Runners RUN this Empire State.

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 288 other subscribers