What causes muscle cramping? I get this question often and the answer can lie in your diet. Dehydration is the leading cause of muscle cramps. This is especially true for those that train in high heat. Decreased potassium and sodium are two other reasons that muscles cramp. When you're exercising more than one hour, it is best to consume a sports drink that contains electrolytes, like potassium and sodium that are depleted in sweat. Again, when training in high heats, these minerals are lost easily and you need the supplement from the sports drink to fuel your body effectively.
When is the best time to workout?
Many people ask, "When is the best time to workout?" The answer to this question will be different for most people and ultimately depends on what your fitness goals are. If you are exercising to lose weight, morning workouts are best. Research has shown that working out on an empty stomach helps burn fats more effectively. If your goal is a PR or 1 rep max while weight lifting, working out between the hours of 4-8 pm might be best. These are the hours that your body temperature is at it's highest and your strength and endurance peak during this time. If your goal is to train for a race, it would be best to train during the same time as day as the event.
ID Bracelets for Runners/Walkers
While walking in our local sporting goods store, I happened upon a new form of ID for road athletes. Nathan's VITAband is a waterproof and hypoallergenic wrist band that serves as a standard ID bracelet that provides the athletes name, phone number and emergency contact. Each band is marked with an ID number that would allow paramedics to view a complete medical history that you upload digitally. Additionally, you have the option to apply money towards a prepaid debit chip that can be used to make purchases on-the-go. For more information, visit www.nathansports.com
Foot Pull Drills
Our weekly tip again comes from Brian MacKenzie of Crossfit Endurance. This is a great running drill for both the novice and experienced runner. Learning how to pull the foot correctly can make you more efficient (meaning you don't work as hard) plus reduce the risk for injury, particularly to the hamstrings.
Runner's Warm-Up
Skip the Empty Calories
Skip the soda, Starbucks, and sugar to drop a few pounds and run lighter. There are 170 calories in a can of Mountain Dew. Imagine drinking 2 or even 3 of these a day. You could be consuming an extra 500 empty calories a day, that is, calories that serve no nutritional value. The same concept rings true with coffee style drinks. One 16oz White Chocolate Mocha contains 344 calories! With these extra calories lost in sugar-based drinks, you could be consuming nutrient dense foods that will directly impact your training performance. Opt for water during the day and save your calories to prep for and recover from your workouts!
This weekly tip is for swimmers (I didn't forget about you!). Swimming in a straight line can be challenging in open water. An athlete can waste valuable time and energy by veering off track. Try to sight your destination and point your fingers towards this spot at the top of each stroke. Each time your hands re-enter the water, try to visualize pointing towards your destination. Practice this technique in the pool to perfect it and then when you start the open water swim, your internal GPS takes over. If you are not a triathlete or open water swimmer, this is also a good tip for improving your freestyle form and efficiency. Reaching forward creates rotation in the torso which is ideal, but watch to make sure your lead arm isn't crossing over your body.
Gone For A Run: Light Guide
How to Modify Your Shoes to Run on the Ice and Snow
Running on snowy or icy streets can be dangerous, but may be a necessity if you don't have a way to train indoors. Here is a creative way to make your own winter running shoes. You'll need a pair of older shoes that still have some miles left on them, a bag of 3/8" hex head screws, and a drill or screwdriver. First, you'll need to determine where you place the most stress through your feet when you run. Most likely in the snow and ice, you'll have limited heel strike and the pressure will be more through the middle to front of your foot. Using the drill, drive the screws into the soles of your shoes where you tend to bear the most weight. Place as many screws in the shoes as you'd like in case some fall out as you're running. The hex head will grip the ground and give you more traction when you're running on slippery ground!
Diaphragmatic Breathing: Important in Exercise Efficiency
Learning to breathe correctly is an important part of becoming a more efficient athlete. Your body is designed to perform diaphragmatic breathing, or belly breathing. Most people use the muscles around the neck and upper ribs to breathe. This is very inefficient, leading to an overall waste of energy. Try this: Lie on your back and put one hand on your chest and one on your stomach. When you inhale, focus on making your belly rise and fall, while keeping your chest still. Practice this while you are lying down, sitting at work, or in the car. In time, this will translate to your workouts and make you a more efficient breather!
Interval Training
Speed work is a MUST to improve your running endurance and cardiovascular health. Try this: map out your run so that you finish one mile from your starting point. For the last mile, alternate between 30 second sprint and 60 second jog for the last mile. If you found this interval to be easy, the next run try increasing the sprint time and decreasing the jog time.
Jump Rope Workout
Jumping rope can be a great workout if it's not practical to run, bike or swim. This video highlights some fun options.
Hands on the Head Running Drill
Running (for short distances) with your fingers interlocked and hands on your head can be an important training drill. First, it allows you to focus on relaxing your upper body. It's easy to build up tension in your upper back and neck, and this extra tension leads to inefficiency--a waste of energy otherwise used to power your run. Secondly, placing your hands on your head can also help discover problems with your running form or path deviation. It will allow you to determine if there are imbalances, particularly in strength, that your body has been able to cover up with the use of your arm swing. Try this for about 30 seconds to a minute, 3 or 4 times during your training runs.
Triathlon Training
The May 2012 hardcopy of Triathlete magazine has a great 7 week triathlon training program on pages 81-88. It is designed for those wanting to compete at the Half-Ironman distance, but the concepts can be applied to those looking to do shorter distances. It is a detailed outline including sets, distances and pace of each workout, and includes instructions for a 2 week taper period prior to the race. (The cover to the left is from a previous month.) The layout is easy to read, even for the beginner. It's definitely worth checking out!!
Training Programs
Runner's World has several FREE training guides for those that need a game plan. Check out the guides for 5k, Half Marathon, and Marathon today! There are also several seasonal specials and a weight loss guide. Click on the link below to get started today!
Runner's World Training Guides
Sample 5k Training Program
For those starting a new fitness program, or for experienced runners looking to mix it up, here is a sample "5 weeks to a 5k" training program. The key for novice runners is a slow progression. Jumping into a training program too quickly can lead to injury, so it is important to gradually increase distance and time running. Click the chart to view a larger, printable version. When is the best time to workout?
Many people ask, "When is the best time to workout?" The answer to this question will be different for most people and ultimately depends on what your fitness goals are. If you are exercising to lose weight, morning workouts are best. Research has shown that working out on an empty stomach helps burn fats more effectively. If your goal is a PR or 1 rep max while weight lifting, working out between the hours of 4-8 pm might be best. These are the hours that your body temperature is at it's highest and your strength and endurance peak during this time. If your goal is to train for a race, it would be best to train during the same time as day as the event.
ID Bracelets for Runners/Walkers
While walking in our local sporting goods store, I happened upon a new form of ID for road athletes. Nathan's VITAband is a waterproof and hypoallergenic wrist band that serves as a standard ID bracelet that provides the athletes name, phone number and emergency contact. Each band is marked with an ID number that would allow paramedics to view a complete medical history that you upload digitally. Additionally, you have the option to apply money towards a prepaid debit chip that can be used to make purchases on-the-go. For more information, visit www.nathansports.com
Our weekly tip again comes from Brian MacKenzie of Crossfit Endurance. This is a great running drill for both the novice and experienced runner. Learning how to pull the foot correctly can make you more efficient (meaning you don't work as hard) plus reduce the risk for injury, particularly to the hamstrings.
Runner's Warm-Up
This week's tip comes from Brian MacKenzie of Crossfit Endurance. He talks about his ideal "runner's warm-up" in this 5 minute video. He is another greater resource in the running community and you can find out more about him and his training methods at www.crossfitendurance.com.
Skip the Empty Calories
Skip the soda, Starbucks, and sugar to drop a few pounds and run lighter. There are 170 calories in a can of Mountain Dew. Imagine drinking 2 or even 3 of these a day. You could be consuming an extra 500 empty calories a day, that is, calories that serve no nutritional value. The same concept rings true with coffee style drinks. One 16oz White Chocolate Mocha contains 344 calories! With these extra calories lost in sugar-based drinks, you could be consuming nutrient dense foods that will directly impact your training performance. Opt for water during the day and save your calories to prep for and recover from your workouts!
Jumping Rope: A Quick Workout When You're Short on Time
Jumping rope is a great alternative to running if the weather isn't ideal, or if you're looking to get in a short, high intensity bout of exercise. The workout: jump rope for either 30 or 60 seconds, whichever is appropriate for your fitness level. Rest for 60 seconds. Repeat until you reach 10 minutes. It doesn't seem like much, but this 10 minute workout will get your heart rate up, get you sweating, and improve calf strength!
Benefits of Calf Strengthening
Eccentric calf raises are great for treatment and prevention of achilles tendinitis. To perform this exercise place your feet together, keep your knees straight and raise up on to your toes with both feet. While on your toes, pick up one foot and slowly lower yourself to the ground with the one leg. Repeat 20 times and then switch legs. The stool used in the picture to the right is optional. Try standing on solid ground first and if this is too simple, using a stool or edge of a stair can increase difficulty.
Swimming in Open Water: How to Swim in a Straight Line
LED Armbands
Training in the winter is not only difficult because it's cold, but it's also dark during the times it would be easiest to run, mornings and evenings. Reflective clothing and blinking lights should be an important part of your wardrobe. LightGUIDE makes LED armbands, visor clips, and even strips to fit on a bike or jogging stroller. The flashing lights can be seen up to a 1/4 mile away! Check out their website to see if they have a product that is right for you!Gone For A Run: Light Guide
How to Modify Your Shoes to Run on the Ice and Snow
Running on snowy or icy streets can be dangerous, but may be a necessity if you don't have a way to train indoors. Here is a creative way to make your own winter running shoes. You'll need a pair of older shoes that still have some miles left on them, a bag of 3/8" hex head screws, and a drill or screwdriver. First, you'll need to determine where you place the most stress through your feet when you run. Most likely in the snow and ice, you'll have limited heel strike and the pressure will be more through the middle to front of your foot. Using the drill, drive the screws into the soles of your shoes where you tend to bear the most weight. Place as many screws in the shoes as you'd like in case some fall out as you're running. The hex head will grip the ground and give you more traction when you're running on slippery ground!
Diaphragmatic Breathing: Important in Exercise Efficiency
Learning to breathe correctly is an important part of becoming a more efficient athlete. Your body is designed to perform diaphragmatic breathing, or belly breathing. Most people use the muscles around the neck and upper ribs to breathe. This is very inefficient, leading to an overall waste of energy. Try this: Lie on your back and put one hand on your chest and one on your stomach. When you inhale, focus on making your belly rise and fall, while keeping your chest still. Practice this while you are lying down, sitting at work, or in the car. In time, this will translate to your workouts and make you a more efficient breather!
Interval Training
Speed work is a MUST to improve your running endurance and cardiovascular health. Try this: map out your run so that you finish one mile from your starting point. For the last mile, alternate between 30 second sprint and 60 second jog for the last mile. If you found this interval to be easy, the next run try increasing the sprint time and decreasing the jog time.
Jump Rope Workout
Jumping rope can be a great workout if it's not practical to run, bike or swim. This video highlights some fun options.
Hands on the Head Running Drill
Running (for short distances) with your fingers interlocked and hands on your head can be an important training drill. First, it allows you to focus on relaxing your upper body. It's easy to build up tension in your upper back and neck, and this extra tension leads to inefficiency--a waste of energy otherwise used to power your run. Secondly, placing your hands on your head can also help discover problems with your running form or path deviation. It will allow you to determine if there are imbalances, particularly in strength, that your body has been able to cover up with the use of your arm swing. Try this for about 30 seconds to a minute, 3 or 4 times during your training runs.
Triathlon Training
Training Programs
Runner's World has several FREE training guides for those that need a game plan. Check out the guides for 5k, Half Marathon, and Marathon today! There are also several seasonal specials and a weight loss guide. Click on the link below to get started today!
Runner's World Training Guides
Sample 5k Training Program
