Run For Your Life!

Saturday, August 8, 2009

Before I get technical, let me just say (in my experience) running is not only a great physical activity; it's good for the soul. It is a true mind-body-spirit kind of exercise for me...especially when I choose my favorite place to run. I like to take an early drive down to Crown Point (on the Information Center side) and use the trail there. It is the most peaceful experience ever! What makes me most proud is seeing others on their bikes, rollerblades, or on foot like me, enjoying the beautiful SoCal weather while literally increasing the quality of their lives. Whenever I think I'm tired, all I have to do is look west. Just a quick gaze at the serenity, the feel of the ocean breeze on my skin, is enough to re-energize me for another mile. Whether you're walking, jogging, rollerblading, biking or running, finding a place that inspires you during your workout can be a totally ZEN experience.

There are numerous benefits that can be gained from partaking in a rigorous exercise such as running. Some of these benefits can include increase weight-loss, improved cardiovascular health (i.e. a higher fitness level), improved bone health, improved mood, better coordination, increased energy and a more toned appearance. It can be like a total-body-workout (inside/out).

For those that are looking to lose a few pounds, running can be one of the most effective forms of exercise for helping you achieve your goal. That is because running requires a great deal of energy. Guess what! To feed that energy requirement, the body must burn a large number of calories while running. That number is typically much more than you'd burn during less taxing forms of exercise such as walking or yoga. Surprisingly, many runners say they often experience increased energy after a run. Go figure!

There are many psychological benefits to running as well. Runners typically report being happier and feeling less stressed than those who do not run or exercise regularly. I've read that running actually has the ability to alter an individual's moods because hormones, called endorphins, are released while running. These hormones create a sense of euphoria often referred to as a "runner’s high" and can result in an improvement in the runner’s mood. I can attest to having experienced this feeling while running. Many runners have also reported using running as a way to actually alleviate stress.

Lastly, I thought I'd include some tips on form while running. Being a sprinter in college, I was taught to run on my toes. However, if you've ever experience shin splints or, worse, stress-fractures, you know that toes aren't always the safest way to do longer distance running (beyond 200 meters...LOL). The safest way to run, and what is used by most elite runners, is mid-foot running. It requires you to flex the leg upon impact with the surface. This is definitely a learned practice and will take some time to get used to. You basically have to "unlearn" the way you've been running since you were a kid. I've still not mastered this technique. Until I do, I focus on a soft heel-to-toe stride--only because I "run." Using heel-to-toe for jogging is...how do I put this....AWFUL! In fact, I would rather walk if I had to choose between jogging and walking. Jogging, for me, is not an option. It puts a hell of a lot of pressure on your joints and back.

I have a friend who once told me, "You will not find me running unless I'm being chased." If you're not much of a runner, and just can't get into it, that's OK. Everyone has their own preference and that's absolutely fine. There are plenty of other cardiovascular exercises out there that offer similar benefits. I'll discuss those later; this post is for the runners.

Comment!

So how about you? Like running? Why or why not?

Top 5 Fitness Plateau Busters

Sunday, August 2, 2009

Ah the infamous plateau...we've all been there. You've been busting your butt for months, working hard to get more fit or lose weight. Yet, for some odd reason, you suddenly stop losing weight; you're pant size has stayed the same; you just can't seem to run any faster. Don't panic! You've just hit your first plateau...or second...or third. The good news is it doesn't necessarily mean you need to spend more time in the gym or work harder in your routine. In fact, your routine is most likely the culprit.

Here are a few ways to break the cycle and begin to see results again.

Switch it Up

There are a few reasons you want to vary your workouts: avoiding boredom, cross-training to burn more calories and reach new levels of fitness, and avoiding plateaus. If you don't switch it up once in a while, your body will eventually go into cruise control. Basically, your body doesn't have to work as hard to do activities you're used to doing. Try new cardio exercises, or use some free weights instead of machines, do your normal routine backwards, try a group fitness class, take up mountain biking, anything to switch it up. By changing your routine, you will shock and surprise your body--in a good way--and force it to adapt, taking you to new fitness levels.

Eat More

Think about it; as your fitness level goes up, your body's metabolism may increase. Guess what, so will your caloric needs. Sometimes your body is simply crying for more nourishment. If you hit a plateau, just take a week or so to evaluate how much you're eating. You might need to eat a little more than you have in the past in order for your body to continue to increase fitness levels. If you feel hungry more often than you used to, this is a good indicator that you need to eat more to sustain the intensity of your current fitness program. Remember, WHAT you eat is more important than how much or how often you eat.

Vary Your Intensity

Just like varying your activities is important in avoiding or breaking a plateau, alternating intensity of your workouts is just as beneficial. Try planning specific intensities for different days of the week--low, moderate and high-intensity. Additionally, you can vary your intensity during the workout--great for fat burning! One of my favorite type of workouts is interval-training. Try alternating high and low intensity cardio training, perhaps changing every 2-3 minutes. Another great way to incorporate interval training is to switch between resistance training and cardio. Your options are endless.

Take A Vacation From Your Regular Routine

If you've hit a plateau, it could be time for you to take a break. Sometimes your body just needs rest, but that doesn't mean lay around on the couch all day. What you need is an active rest. Take a week off from your regular activities, and instead take some yoga classes or leisurely walks in the park. An active rest can rejuvenate the mind and the body, as well as allow for overworked muscles to rest and rebuild. You'll return to your normal routine refreshed and charged, ready for new challenges.

Get Some Sleep

If you're like me--night owl with a hectic day & evening schedule--you have to force yourself to go to bed. Getting an adequate amount of sleep will allow time for your muscles to recover from exercise--it's when we're asleep that all the awesome changes happen! Try to go for 8 hours to ensure you can come to your next exercise session with a full tank of gas (so to speak). =)

"You don't have to be great to get started, but you have to get started to be great."

Monday, July 27, 2009

"You don't have to be great to get started, but you have to get started to be great." -- Les Brown

How do you know your body won't improve beyond what you could ever have imagined if you never workout?

How do you know you can't change your lifestyle--for the better--and get rid of unhealthy habits if you never try?

How do you know you "can't" eat a more healthy, balanced diet if you never allow yourself enough time to get used to it?

How do you know you are "about as flexible as you can get" if you don't stretch?

How do you know you're skin and cell process won't improve beyond your wildest dreams if you aren't drinking 8 glasses of water per day--everyday?

How do you know you won't be more EFFING awesome than you are now if you don't get up and get started???

I know you can do it, but you have to know too. YOU are the person you have to convince before anyone else. Once you do that, you're on your way baby! Now let's go!!! Get started! There's no time like the present.

XOXO,

~Kimmy