The Beginner’s Guide to Running
article post: Woman’s Day.com
Starting a new type of exercise can be intimidating, but it doesn’t have to be if you know where to begin. Running is a popular workout option because it’s rewarding and affordable—all you really need is a pair of sneakers. But there’s a lot to know before hitting the road. WD spoke with professional runners and exercise experts to find out how you can incorporate this high-intensity exercise into your life. Read on for tips on how to get started, stay motivated and avoid injury.
Who Can Start
While it takes little more than motivation and a pair of sneakers to start running, speak to your physician first. “Always get your doctor’s clearance when starting any exercise program—especially if you’re age 45 or above,” says Keri Cawthorne, fitness supervisor and running coach. If you have cardiovascular or underlying health problems, consult your doctor regardless of age. And, “if you’ve been inactive or are overweight, be cautious when first beginning,” says Ironman triathlete and author of Thrive Fitness, Brendan Brazier. Muscular and skeletal problems can occur if you’re not careful, as well as shin splints, back problems and mini or micro tears, according Gregory Florez, spokesperson for the American Council on Exercise (ACE).
How to Get Started
- Walk: The best way to jumpstart running as a hobby is to refrain from doing too much too soon. After clearing it with your doctor, start out by walking at a brisk pace for 30 minutes, three to four times a week, over a four- to six-week period. Once you’ve built up your stamina after regularly walking for about a month or so, “alternate between running and walking until you know you can run the whole time,” suggests Brazier. It’s best to start week one by running for two minutes and walking for four minutes for the duration of your workout. Each week, add a minute to the running portion and subtract a minute from the walking portion. And remember, this is a general rule—the most important thing is to listen to your body and not overdo it.
- Stay Hydrated: Drinking enough water is crucial for both your physical safety and your success as a runner. “Water is the most important thing you can put into your body,” stresses ACE-Certified Exercise Physiologist Fabio Comana. But it’s not enough to just drink water right before you hit the road. “Stay hydrated throughout the day—drink water before, during and after exercise. Never wait until you’re thirsty,” advises Cawthorne. Nicki D’Atellis, private trainer at Reebok Sports Club/New York seconds that and can’t stress enough the importance of water: “Drinking eight 8-oz glasses of water throughout the day (more in the summer) is a good rule of thumb,” she says.
- Don’t Overdo It: Many people start to really love the sport and have a tendency to overdo it. Stick to the 10 percent rule: “Never increase your time or distance more than 10 percent from week to week,” says Brazier. For example, if you run 30 minutes, three times a week, the next week you shouldn’t be running more than 33 minutes for each workout. Even Brazier admits his intense training schedule isn’t too rigid. When his body needs a break, he takes a break. “It’s OK to miss a day when you’re too busy at work or with the kids—don’t beat yourself up,” he insists. Really get to know your body—when your muscles are hurting, it’s time to rest. Remember: Running can be tough at times, but it’s not supposed to be torture.
How to Stay Motivated
- Vary Your Route: Brazier suggests changing up your running route to keep things interesting and to maximize results. “You’ll get bored and become disinterested if you’re running the same path over and over again,” he says. Not only will a good balance of hilly and flat runs keep you coming back for more, but “running on different surfaces helps work the stabilizing muscles which can be overlooked and even neglected when running on flat surfaces,” explains D’Atellis.
- Races: Getting involved with charity and local races is a great way to keep the momentum going and push yourself to the next level. Start out small (5K/3.1-mile races or less) and work your way up. Utilize the Internet and running books for your training plans—The Smart Coach Training Tool from RunnersWorld.com calculates where you’re at with speed and distance, and customizes a plan that’s right for you depending on the type of race you want to run.
How to Prevent Injury
- Warm Up and Cool Down: With a high-intensity workout like running, warming up and cooling down are critical to preventing injury and improving your endurance. “Warm up with five minutes of brisk walking and cool down with five to 10 minutes of the same,” Cawthorne recommends, which will help get your blood flowing and loosen your muscles. “Warming up prepares the body for the physical activity to come. Five to 10 minutes of brisk walking is always good to get ready to run,” suggests Pete McCall, an ACE-certified exercise physiologist.
- Stretch: In order to prevent common running injuries such as runner’s knee, shin splints, ankle sprains and stress fractures, the best thing you can do is stretch. Focus your stretching on the primary muscles used while running—the quadriceps, hamstrings, gluteus maximus and calves. Check out our video series ” Stretches for Joggers” to learn some essential moves. Or try yoga, which also strengthens muscles, builds flexibility and improves posture.
- Invest in Good Shoes: Running in old sneakers or shoes not meant for your specific foot type can lead to all types of injuries. “A proper running shoe can improve performance, protect a runner from injury and provide comfort to the runner—they’re made specifically to enhance the foot and body motions associated with running and to support motion in a forward direction,” explains Karen Langone, DPM. When choosing a shoe, comfort and fit should be your first consideration. After that, the shoe should attempt to provide what your body lacks. If your foot pronates, which means your ankle and foot roll in and the arch flattens, then a supportive shoe would be beneficial. If your foot supinates, which means your ankle and foot roll outward, then a shoe with cushioning can be helpful. “Consultation at a knowledgeable running store can be extremely beneficial to the beginning runner,” Dr. Langone says. Another great resource for determining the type of shoe support you need is the American Podiatric Medical Association’s website runners’ section.
- Strength-Train: Strengthening primary running muscles, from your core to your hamstrings, can help prevent injuries. “For the first few weeks of a running program, you’ll want to back off strength training until your body adjusts, but after that, upper-body, lower-body and core exercises should be incorporated into your weekly routine,” Cawthorne says. Try exercise moves that you can do at home, like squats and lunges for the lower body, push-ups for the upper body, planks for the core and seated rows for arms and back. “The exercises can be modified to suit any level of fitness and can be done anywhere,” Cawthorne says, adding that you should strength-train two or three times per week to improve your performance and prevent injury.
By Olivia Putnal
Preparing For Your First Race
Article Post: Fatmanunleashed.com
Gearing up for your first 5K, 10K, Half Marathon or Full Marathon? Congratulations!
With lots of great races scheduled nationwide, I went directly to the pros for tips and guidelines on how to stay focused, build stamina and meet (or exceed!) your goals. And since running requires both physical and mental exertion, we’ve got you covered in both categories for each distance.
Good luck and don’t forget to share any of your tips, tricks and words of wisdom with us on how to best reach that finish line!
Half Marathon – Mental Preparation
Keri Cawthorne, running coach and owner of Iron Mountain Movement (www.ironmountainmovement.com).
• Long runs are best with company. Run with a local running group, buddy or music, the time will pass much more quickly.
• The week before the race, ignore psychosomatic aches and pains, your body is just telling you it is ready to run.
• If possible, drive the race route before and visualize yourself crossing the finish line.
• Find your mantra, something to keep you calm and focused during the race , whether it’s ‘Just Do it’ or ‘Finish Strong’. For the Vegas Marathon I used ‘Don’t Think, Just Run’!
By Susan Gernhart
My first published article!
I went from a blue circle in August, to a published article in October!
Article Post: Women’s Outdoor World, Fall 2010
“Putting Your Best Foot Forward” by the Fabulous Conny McLean
Article Post: Women’s Outdoor World, Fall 2010
Top 10 things you should expect from your group fitness instructor
Article post: Dane Boyle San Antonio Fitness Examiner
You have joined a gym and decided that you would like to try group fitness classes, but you have no idea what to expect. Having looked at the group fitness schedule, you’ve chosen a class that seems right for you. You show up, and you see a very fit woman at the front of the room, decked out with a microphone, ready to go. Now what should you expect?
Group fitness classes are offered at gyms, fitness centers, yoga and Pilates studios, and all ranges of locations. These classes are for a specified period of time, and are led by an instructor who demonstrates the proper way to do various exercises. Many people enjoy the energy of a group class because they find it to be more stimulating than working out alone. Group fitness classes are also a good way to meet new people who share similar interests.
Group Fitness programs should give you a complete workout that is both fun and invigorating. Classes tend to combine cardiovascular training with strength training and stretching. The activity offered in a group fitness class should accommodate every fitness and experience level, from the beginner to the seasoned participant.
Group fitness classes should be led by qualified individuals, and clients should have high expectations for their group leaders.
Keri Cawthorne owner of Iron Mountain Movement lists the top 10 things students should expect from their group fitness leaders:
Top 10:
- A fitness leader should be motivating, not intimidating.
- A fitness leader should arrive 10-15 minutes before class starts to greet, to answer questions and to assist with any set-up. The instructor should also be the last person to leave the class when it is over.
- A fitness leader should start the class on time and finish on time.
- A fitness leader should be dressed appropriately for the class.
- A fitness leader should introduce themselves and let participants know what to expect from the class.
- A fitness leader should be able to provide modifications for any exercise.
- A fitness leader should smile and make eye contact with the class.
- A fitness leader should be certified and be able to provide an educational portion of the class (ie: proper alignment while doing muscle conditioning, stretching, cooling down etc).
- A fitness leader should not be afraid to move around the class.
- A fitness leader should provide a safe and effective class (ie. a clean and uncluttered space, music at a healthy volume) .
After a great group fitness class you should be out of breath, in a little better health and thinking about getting ready to return for your next workout. Inevitably, you are responsible for your health and fitness safety, so be sure to choose instructors that provide you with a safe and effective workout. The qualities of your new found fitness instructor should include ALL of the Top 10 qualities listed above. Life is too short not to have a bit of fun with a great workout! read entire article
Vacation plans
One of the great perks of being my own boss is that I set my schedule. If I want to take off spring break, the last two weeks of June, the last two weeks of August, the first week of September, two weeks at Christmas, all statutory holidays, 5 Peaks Fridays and any “unavoidable engagement”, I do. However there is a downside, if I don’t work, I don’t get paid.
Although it may seem like I take a lot of time off, in reality I don’t. While there are breaks between Parks and Leisure programs and Studio schedules they don’t all occur at the same time, so while I am off in one area I am still working in another. My true vacation time, meaning I teach zero classes and have zero commitments anywhere works out to a grand total of four weeks per year, two weeks at the end of summer and two in the winter. I did take an additional week this year in July when I went to Utah, so this year will make it five weeks, I’m sorry that I’m not sorry, I own it (that was for you Rachel). Today at 10:00am I started my first day of my end of the summer vacation!
When most people are on vacation they do not think about work until their last day of vacation, and it is usually ugh…what disaster am I going back to, or ugh…I don’t want to go back to work. I love being active; when I am not active I am usually planning or thinking about the next time that I will be , I’m not obsessive it’s just who I am and something else that I own.
As much as I would like to in a normal work –week, I am not able to get out and participate in other people’s classes, there are only so many hours in the day and with the addition of my domestic goddess duties I am pretty tapped for time (with the exception of my daily 20 minute power nap, which is on the schedule). So, vacation to me is a time when I can get out and check out other classes and see what is new and exciting in the fitness world, research and development if you will, even if I am in another city or country. Don’t get me wrong, my vacation won’t be all work and no play, I plan on playing plenty!
My clients often tease me that when I am on vacation I am in search of new methods to torture them with; I think that torture is a bit harsh, I prefer challenge! I always learn something from every class in which I participate, a new move or drill, a cue or am reminded of something that I may have forgotten about (like when you only participate in only one or two step classes a year, it is really important to really stretch your calves after, talk about torture).
So what should you expect from a fitness instructor? Dane Boyle of the San Antonio Fitness Examiner asked me the same question last week and this is what I told him…
Group fitness classes should be led by qualified individuals, and clients should have high expectations for their group leaders. Keri Cawthorne owner of Iron Mountain Movement lists the top 10 things students should expect from their group fitness leaders:
Top 10:
- A fitness leader should be motivating, not intimidating.
- A fitness leader should arrive 10-15 minutes before class starts to greet, to answer questions and to assist with any set-up. The instructor should also be the last person to leave the class when it is over.
- A fitness leader should start the class on time and finish on time.
- A fitness leader should be dressed appropriately for the class.
- A fitness leader should introduce themselves and let participants know what to expect from the class.
- A fitness leader should be able to provide modifications for any exercise.
- A fitness leader should smile and make eye contact with the class.
- A fitness leader should be certified and be able to provide an educational portion of the class (ie: proper alignment while doing muscle conditioning, stretching, cooling down etc).
- A fitness leader should not be afraid to move around the class.
- A fitness leader should provide a safe and effective class (ie. a clean and uncluttered space, music at a healthy volume). read entire article
Other things that I plan to do on my vacation: the Grouse Grind as many times as possible, hike The Chief, a cross border grocery shopping trip to Trader Joes (Deanna, Sharon, are you reading?), clean out my closet, go to the PNE, read one business related book and one sex, drugs and rock and roll biography, have a massage and enjoy a “Bad Girls” catch-up night.
‘Gorgeous’ alpine course greets 5 Peaks racers
Article post: Whistler Question
About 450 athletes enjoy Whistler Mountain trail races
August 25,2010
Megan Grittani-Livingston
Newly free from the casts on his two broken arms, North Vancouver’s Ryan Ervin was all smiles atop Whistler Mountain as he crossed the finish line for the 5 Peaks trail running series race held on a surprisingly sunny Saturday (Aug. 21).
“I was a little nervous about this race – I usually do the Enduro (distance), but I had to do the Sport today because I broke both my arms mountain biking in the middle of June, so I just got my casts off. The scree slope running down was a little sketchy, but it was wicked, it was fun,” Ervin said after steaming to victory in the 4.9-kilometre Sport race.
The 5 Peaks series, which encourages runners to “get off the road” and onto trails in a fun, recreational race environment, typically offers Sport and Enduro distances to tempt a range of participants, plus a one-kilometre Children’s Challenge to deliver fun for whole families. In Whistler, the Sport course was 4.9 km and the Enduro racers ran 10.6 km.
The B.C. Coastal branch of the national 5 Peaks series made its annual stop in the alpine setting atop Whistler Mountain on a Saturday that was expected to involve thunder and lightning, but instead delivered blue skies and sunshine to offset the boundless alpine views.
Ervin was the first runner to cross the finish line, in its scenic setting next to the top of the Big Red Express, with a course-record time of 27 minutes, 17 seconds. His broken arms, sustained in a ride on Mount Seymour during his first time out on a new bike, became a worry of the past as he returned to the 5 Peaks series for the first time this season, and enjoyed the Whistler course for his fourth or fifth time.
“I love it… Look at the views – it can’t get any better than this, it’s so gorgeous,” Ervin said.
As it was for many of the approximately 450 athletes who ran around the loop course set at the top of Whistler Mountain, the race was a family affair for Ervin. His wife completed the Enduro distance, and his son ran in the Children’s Challenge.
“People tend to make it part of their summer vacation as well,” said Keri Cawthorne, the 5 Peaks B.C. race director. She said the series organizers continue to be pleased with the beauty and quality of the Whistler venue, and the rave reviews they get from the runners.
“For most, this one is the favourite… It just kind of adds a whole new element, coming up and doing a race in the altitude,” Cawthorne said.
The other events in the B.C. Coastal series run at Golden Ears, Simon Fraser University, Mount Seymour and Buntzen Lake. The alpine environment at 6,000 feet on Whistler Mountain, including the high-altitude atmosphere and the frequently steep terrain rife with rocks, posed challenges for some. read entire article
A mention in Woman’s Day…Yay!
Yesterday was a very proud day. Several months ago I responded to a query looking for “Health/Fitness Experts on Workout Clothing”. I had a couple of email conversations with the media outlet regarding fitness clothing do’s/don’ts and general beneficial characteristics to look for in workout gear, and left it at that. That was until I received a fact checking email from Woman’s Day magazine a month later.
I knew that the information that I had provided would appear in the September issue, so the waiting game had started. When I was grocery shopping last week, I noticed that the August issue was completely sold out (fyi: in the US Woman’s Day is one of the top five selling newsstand magazines), and it would only be a matter of days until the September issue was available.
So after photographing my not so anonymous Operation Beautiful note near the Slim Fast products I casually made my way to the check-out to pay for my groceries ,and OMG it was there!!!! As I leapt for the magazine, I excused myself quickly and possibly a little too late to the lady that I bumped ahead of me. I quickly flipped open the cover to find the table of contents and under “be well” I found the article on page 138 “Shape Up Your Workout Gear: from sports bras to sneakers, the items that will help you get the most out of your exercise” by Abigail L. Cuffey…YAY! Careful not to damage any of the pages, I calmly found the article and quickly started scanning, and on page 142 in a perfect blue circle under Sports Bra Smarts I see…
“Always make sure that seams are flat on a sports bra,” says Keri Cawthorne, a running coach in Vancouver. You can check by running your fingers along the edges. “Bulky seams cause chafing around the armpits and under arms, which can lead to bleeding.”
On my way home I called my Mum and I read to her what the perfect blue circle said. I’m not quite sure if she believed me at first (because I quote myself in magazines all the time) but from the giddiness in my voice she knew that this was the real deal this time!
I think that if all trips to the grocery store could end like yesterday’s I would actually like grocery shopping.
5 Peaks Series: Golden Ears Race Recap
Article Post: Trail Runner.ca
Golden Ears Park – Saturday April 24, 2010
465 racers braved the elements to take part in the season opening race of the BC 5 Peaks Trail Running Series last Saturday at Golden Ears Park. Torrential rain, hail and snow transformed what were dry trails and a handful of trickling steams just the day before, into knee high creeks and ankle deep mud!
With a total elevation gain of 324 metres, the 8.8km Sport Course wound its way through the park on the Alouette Valley Trail, up Menzies Trail to fantastic waterfall which quickly turned into a steep and technical downhill, with a fast and muddy race to the finish through the Spirea Trail network. Crossing the finish line first for the men was Daniel Ribi of Richmond with a time of 38:18, and Jemia Gray of Vancouver was the first female to cross the finish line with a time of 44:50.
The Enduro Course utilized the same route as the Sport Course and also included the addition of Incline and Eric Dunning Trail, bringing its elevation gains to 648 metres. Even with the extreme trail conditions; new course records for both male and female were set on the 14km Enduro Course. Shaun Stephens-Whale of Roberts Creek set a new male course record of 53:19: Edward McCarthy set the previous record of 56:10 in 2009. Breaking Emily Solsberg’s 2009 course record of 1:10:28 was Stephanie Hamilton of Vancouver with a time of 1:01:42.
Awards and what seamed like an endless list of prizing from sponsors Salomon, MEC, Powerbar, Kicking Horse Coffee and My Husky.ca were given out after the race. The 5 Peaks crew would like to thank the Canadian Ski Patrol System and all of the fabulous volunteers who helped make this race such a huge success.
The next BC race will take place on June 12, 2010 at SFU. Read more