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Running

Thursday, July 15, 2010

Something I love! Slow long distance, fast short sprint.

How did I start?
I ran for a minute, walked for two. The next week I ran for 2 minutes walked for 3. Finally I ran for 30 minutes.

What's the most important thing?
Shoes. Go to your local running store, run on the treadmill and get fitted for the right shoes for your feet, your gait. I always shop around for the cheapest pair, but get fitted first!

Fuel?
Anything you eat wont hit your system for at least 30 minutes. I have my own personal theory - 60 minutes or less no fuel. Over 60 minutes, fuel in the beginning and stop no less than 30 minutes before the end of your run.

Water?
It's a personal choice. 14+ I take a camel back and start drinking early! From the 1st mile on. If you feel thirsty, it's to late. 12 miles and under, I don't hydrate until I get back. It's just what works for me. We are all an experiment of one.

Walk as much as you want! UltraMarathoners are runners and they walk! So you can too. Push yourself, stretch often and enjoy the run.

  
  Member Comments About This Blog Post:

PAPAMIKIE 12/9/2010 8:01AM

    I am a Chi Runner. Running is my first choice for cardio, I now bike a fair bit as well. I twisted my ankle at the beginning of Nov and blew away both my running goals for 2010. Running injury free and run 3000 km.

I am back running short distances and building towards the Resolution 10km Dec 31 2010 here in Ottawa. I will start my Half Marathon trianing early in the New Year. I am doing the half with my 14 year old grand son on the Ottawa Race weekend the end of May.

Good Running and be careful out there

Popie

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APPLEPIEDREAMS 7/15/2010 7:50PM

    Good advice - walk as much as you want. After nearly four years of running I'm finally learning that.

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RONAGAL 7/15/2010 10:10AM

    I'm a beginner runner, so this was great to read. Sometimes, I think that walking means I'm lazy or out of shape. I keep reminding myself that it's part of the process.

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Swimming

Friday, May 28, 2010

Swimming


Swimming is one of the best ways to get a low impact work out.

After a long hard run, a swim is cooling, relaxing and works out all the tight muscles.

When I started swimming I quickly found that equal side to side breathing was important. I could breath on my right but not my left. I took one whole day and learned to breath on my left. It made a big difference to be able to breathe on both sides.

Summer is here, get some sunscreen and head out to the pool!

(We are going for a bike ride, but I'll see you at the pool tomorrow!)

  
  Member Comments About This Blog Post:

PRAIRIEDAWNPAM 5/28/2010 4:41PM

    I don't breathe on both sides. I should practice that. Thanks!

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GEMINISUE 5/28/2010 2:31PM

    Love swimming, just don't have transportation to a pool. Saving for a car, so hopefully, swimming will come in the near future, if nothing comes up, I know stay positive. Okay I am.

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CALGALFOX 5/28/2010 1:31PM

    There is nothing like a good swim to work out the kinks! I have a bum shoulder so bilateral breathing has it's own set of issues for me. Some days I can, other days I can't. It's all good though, I LOVE to swim.

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LILPAT3 5/28/2010 12:14PM

    Wow, I am jealous. I am struggling to learn to breathe on my left side. Even when I float on my back...that side starts to sink. I'll keep working and you enjoy this wonderful holiday weekend. emoticon

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ZZYYGGY 5/28/2010 10:43AM

    love that swimming too. It's easy on the joints.

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Rowing

Saturday, May 15, 2010

Let's talk a bit about rowing. Of course doing this on a river or lake is the best. I don't have access so it's off to the gym for me. Even then, they only have one machine and availability can be limited.

What a great total body work-out! Check your posture, be sure that you're shoulders are down and back, don't flare the elbows, and as you pull forward bring your hands to about chest high.

This utilizes your leg muscles in a different way than other types of cardio, incorporates your upper body and will give your lungs a wonderful work-out!!! If it's your first time you may find that you get winded easily and the next day muscles you didn't know you had will be sore. Keep at it! The benefits are numerous and well worth the diversity in your cardio!
\\

  
  Member Comments About This Blog Post:

LUV-2-RUN 1/22/2012 2:33PM

    Brasywheels - nice! I hope you love it. I still work on my technique and try to improve my distance. :)

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BRASYWHEELS 1/21/2012 7:40PM

    I Have only just started and will be doing adaptive rowing (The Boat is adapted) as I am a wheelchair user. I enjoyed my first day.

Comment edited on: 1/21/2012 7:41:34 PM

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PRAIRIEDAWNPAM 5/16/2010 11:04AM

    The college I work for has a couple of dragon boat rowing teams, one is competitive and the other is for fun. I've been thinking of joining the fun one.

...Pam

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NPAUL929 5/16/2010 10:11AM

    Rowing was one of my favorite exercises when I had access to a machine. I love the total body workout the rowing machine gives.

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Cardio Cardio Cardio

Saturday, May 08, 2010

There are four types of cardio I love and find that if they are interchanged I burn the most with-out developing burn-out.
They are:

Running
Rowing
Biking
Swimming

I prefer no less than 60 minutes of cardio at least 5 days a week. It doesn't always work out for me, but this is my goal.

  
  Member Comments About This Blog Post:

LUV-2-RUN 5/12/2010 2:32PM

    Lol! One kick in the ribs was enough for me! Now a dualathalon. Or the muddy buddy! Do you already have a partner?

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CO_VANESSA 5/12/2010 12:46PM

    emoticon
Well.... you can always surf at Water world!
I guess you were serious about no more tri's!

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LUV-2-RUN 5/12/2010 8:55AM

    Oh no! I mentioned it and will cover it in future blogs, but that doesn't mean I'll be spending tons of quality time in the pool! (water world doesn't count LOL)

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CO_VANESSA 5/11/2010 11:42AM

    Since when do you like swimming? So does that mean you have another triathlon in your future? emoticon

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QUEENMAX1 5/10/2010 10:55PM

    Excellent goal. I personally love to bike, swim, and Zumba. I am starting to really enjoy walking also. Never been much for running but you never know where life will take me.

emoticon emoticon

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PRAIRIEDAWNPAM 5/8/2010 9:46PM

    I haven't tried rowing yet, but there is a dragon boat team I can join if it stops being winter here.

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GMEAN2055 5/8/2010 7:37PM

    I love running, but might not be able to do to much of it after I have surgery on my ankle. Good luck with your goals

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J2740LOU 5/8/2010 11:07AM

    I like the treadmill and the stationary bike for cardio. Sometimes I alternate the bike for the elliptical. I do about 60 min of something 5 days a week, too. That and portion control have really helped me to achieve my goal and maintain myself there.

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ADIE1221 5/8/2010 11:04AM

    Good Luck on that goal!
I love swimming!

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One last thought about strength training

Sunday, May 02, 2010

It takes about 2 months for your muscle to loose some of the strength you've built up. So if you've taken just a little time off, don't worry, you'll be back to full strength in no time.

What's a good way to work it in when your schedule is packed? A little at a time. Pick a muscle group for the day and do a set here and there. For example:

Biceps
Wake up do some push-ups.
At your desk - Take a weight and lift it 10-12 times every other hour.
Run into the restroom, do 10-12 wall push-ups.

By the end of the day you will have worked out with-out taking a chunk of your day to do it. Trust me - you will feel it the next day! :)

  
  Member Comments About This Blog Post:

PRAIRIEDAWNPAM 5/3/2010 3:15PM

    Good to know that I'm not loosing muscle tone... yet. I've taken two weeks off. Time to get back at 'er!

...Pam

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DAISYBELL6 5/2/2010 11:46AM

    Some good suggestions!

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NPAUL929 5/2/2010 11:24AM

    Sometimes, because I sit in front of my computer so much, I will do chair tricep dips and seated knee lifts at my desk. Just adding in a few moves throughout the day energizes me.

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