Don't Quit

Is It Okay to Run with a Cold?

Tue, 31 Jan 2012 20:14:30 -0500

Ahh, cold and flu season: that wonderful time of year when the only thing that seems to be running is your nose. I myself have been dealing with congestion and coughing in the last week. Coming down with the common cold, however, doesn’t mean you have to resign yourself to your couch or bed until the sniffles stop. Evidence shows that it is safe for someone with the common cold to work out. (Source)

Not sure if you should hit the trails or not? Here are a few general rules of thumb to follow.

Green Light on Work Out:

You want to and have the energy
Your symptoms are relatively mild (i.e. a runny nose)
No fever

Red Light on Working Out:

You have a fever
You are coughing excessively and have difficulty breathing
You have body aches
You have flu symptoms (i.e. vomiting, diarrhea)
You have additional health issues that require medical attention (i.e. heart disease, asthma)

These are rules that I generally follow for working out with a cold. Remember, I am NOT a doctor: if you have any major concerns, please consult yours. As always, listen to your body. Unfortunately, there is no way to “sweat out” your cold. The best cure is to get plenty of rest and stay hydrated. Consider saving the high intensity workouts for when you’re feeling 100%. I spent two days on the bike rather than the treadmill, and I was able to pick right back up on my training routine today. Exercising hasn’t helped me get over the cold faster, but it has helped me feel better by relieving some of the congestion.

If you decide to hit the gym, remember to wash your hands frequently and take extra care to clean any equipment you use. Consider keeping a bottle of hand sanitizer with you (I’m a big fan of Bath and Body Works pocket-size sanitizers, I have one in every bag).

For more info, check out:

-Is it OK to exercise if I have a cold?

- Exercise and the Common Cold

Eww, Shin Splints

Wed, 25 Jan 2012 21:05:02 -0500

There’s nothing worse than getting up the day after a run and feeling that ache in your lower legs. Shin splints occur during physical activity and result from too much force on your shinbone and connective tissues that attach your muscle to your bone. (Source) For runners, shin splints are a common problem and are the cause of 13% of running injuries. (Source) In addition to lower leg pain, some people may experience swelling.

Causes

Shin splints might be caused by:

Irritated or swollen muscles from overtraining
Stress fractures
Overpronation or “flat feet”
Running on a different surface
Increased intensity of workout
Running downhill
Running in worn-out footware

Treatment

Sometimes the best treatment for shin splints is to simply rest. If your legs are swollen, ice them for 20-30 minutes every few hours for two to three days, or until the pain is gone. Anti-inflammatory painkillers will also help pain and swelling.

If your issue is flat feet, it’s best to invest in arch support for your shoes or a new pair. If you are a severe overpronator, motion control shoes are best for you; if you’re a mild overpronator (which is the most common foot type), stability shoes will work best. (Source)

Check out this guide from Runner’s World to find the right type of shoe for you.

If none of these suggestions work and pain persists, it’s best to consult your doctor. Always listen to your body! Take care of yourself when you have shin splints and give your body time to heal. You hear the expression “no pain, no gain” frequently, but that is awful advice to follow.

Prevention

Here are several tips to help prevent shin splints.

Always wear supportive shoes with padding. Choosing the right shoe is essential for successful training!
Warm up before working out and stretch.
Incorporate cross training into your workout routine. Begin new activities slowly.
Add strength training to your workout.
Limit running on hard surfaces like concrete.

Good luck!

Run For a Cause

Sun, 22 Jan 2012 22:16:45 -0500

When I signed up for the Pittsburgh marathon, I decided to run on behalf of the American Cancer Society. I did it because all four of my grandparents have/ have had cancer. Sadly, I lost my Nana last week after a brief battle with extremely aggressive cancer. She was one of my best friends and biggest supporters, and I miss her so much. In memory of her, I am more motivated than ever to train hard and meet my fundraising goal.

If you’re planning to complete a race, I highly encourage you to consider running for a charitable organization. There are so many organizations which would greatly appreciate your contribution, both locally and nationally. Just be sure to do a little homework before signing on: some charities have a required minimum amount and you could be on the hook for what you don’t raise. Either way, it’s a great way to make a difference, and it provides a little extra motivation to stick with your goal of completing your race!

Running to lose weight? Something to think about…

Sun, 22 Jan 2012 21:47:06 -0500

Running to lose weight? Something to think about…

Yummy Italian Wedding Soup

Sat, 21 Jan 2012 12:55:28 -0500

I made this *light* Italian Wedding Soup (recipe courtesy of Food Network Magazine) the other night, and we both absolutely loved it! It was super easy, delicious, and perfect for a winter night. Enjoy!

Ingredients

· 1 tablespoon extra-virgin olive oil

· 1 small onion, finely chopped

· 3 carrots, finely chopped

· 2 cloves garlic, finely chopped

· 2 teaspoons Worcestershire sauce

· 2 teaspoons chopped fresh sage

· 3 cups fat-free low-sodium chicken broth

· 1 parmesan cheese rind, plus 1 tablespoon grated parmesan, plus more for topping

· 1/2 pound ground pork

· 3 tablespoons breadcrumbs (preferably panko)

· 3/4 cup orzo

· 8 ounces baby spinach (about 8 cups)

** I used about half of the spinach it called for, and I used garlic powder for the meatballs.

Directions

Heat the olive oil in a large pot over medium-high heat. Add the onion and carrots and cook, stirring, until slightly softened, about 4 minutes. Add half of the garlic and 1 teaspoon each Worcestershire sauce and sage; cook 1 minute. Add the chicken broth, 3 cups water and the parmesan rind and bring to a boil. Cover, reduce the heat to medium and simmer until the vegetables are tender, about 7 minutes.

Meanwhile, mix the pork, breadcrumbs, 1 tablespoon grated parmesan, the remaining garlic and the remaining 1 teaspoon each Worcestershire sauce and sage in a bowl. Form into 1-inch meatballs.

Increase the heat to medium high and bring the soup to a boil. Stir in the orzo and cook 6 minutes. Add the meatballs and cook until they are firm and float to the top, about 4 more minutes. Stir in the spinach and cook until wilted, about 1 more minute. Ladle the soup into bowls and top with parmesan.

Per serving: Calories 350; Fat 18 g (Saturated 6 g); Cholesterol 62 mg; Sodium 304 mg; Carbohydrate 29 g; Fiber 5 g; Protein 19 g

Just run

Thu, 12 Jan 2012 21:43:51 -0500

Just run

(Source)

Tue, 10 Jan 2012 18:10:58 -0500

(Source)

Interval Workouts...Great Way to Kick Your Ass

Mon, 09 Jan 2012 19:49:53 -0500

So I picked a hectic time to start a blog about training for a marathon and eating healthy foods. In the past week, I moved to a new city and started a new job. 98% of my meals have come from fast food restaurants and time for the gym has been non-existent. It doesn’t help that I moved into our place on Friday and had to head out of town last night for orientation. Everything else in my life is going great, though, so I really can’t complain. Plus it’s Monday: as much as Monday’s usually suck, I was able to give myself a new start at the gym.

Since I’ve been so lax in the last week, I decided to step it up tonight and do a 45 minute interval workout on the treadmill. If you’re trying to lose weight, interval training is a great way to blast fat. If you’re training for a race, interval training can help boost your endurance, speed, and reduce the risk of injury from over-training. Doing the same workout all the time can cause you to plateau: add intervals to keep it challenging!

Here’s a good interval workout to try from FitSugar

Here’s another treadmill interval workout from LiveStrong

(Source)

Anxious to move so I can officially get started on my marathon...

Fri, 06 Jan 2012 00:47:52 -0500

Anxious to move so I can officially get started on my marathon training…here’s some inspiration. Hard to believe she had a baby less than a year ago!

So cute! By KnobCreekMetalArts on Etsy

Thu, 05 Jan 2012 20:34:48 -0500

So cute! By KnobCreekMetalArts on Etsy

Time Out

Tue, 03 Jan 2012 21:38:40 -0500

So this week is a bit hectic since I’m getting ready to move…will be back to posting in a few days! Hope everyone is sticking with their resolutions so far!

It's All About Form

Tue, 03 Jan 2012 08:31:39 -0500

Last night at the gym, I noticed this guy flopping around on the treadmill, and it got me thinking about how important form is for running. Then I glanced in the mirror and realized my own form needed work (hello, hunched shoulders). Proper form is essential to prevent injuries. In addition, good form will help you run faster, more efficiently, and reduce stress on your body. The video in my last post below provides good visual instruction with tips for form.

Here are a few additional places to check out for tips on improving your form:

-Runner’s World, The Perfect Form

- About.com, How to Run Properly

Tips for good form Source: PlaymakersOkemos on YouTube

Tue, 03 Jan 2012 08:17:32 -0500

Tips for good form

Source: PlaymakersOkemos on YouTube

Print this and put it on your fridge.

Mon, 02 Jan 2012 22:06:56 -0500

Print this and put it on your fridge.

Why You Should Run

Mon, 02 Jan 2012 10:42:49 -0500

Running has many benefits. It’s not only a great way to get in shape, it’s great for your overall health. Here are a few reasons why you should get off the couch and lace up your shoes today!

- It promotes weight loss. This obviously isn’t ground-breaking news, but running is one of the best ways to torch extra calories and shed a few pounds. In a study done by the Medical College of Wisconsin and the VA Medical Center, the treadmill (used at a “hard” exertion level) torched an average of 705-865 calories in an hour. Compare that to the stair-stepper (637-746), rower (606-739), cross-country ski machine (595-678), and stationary bike (595-678). (Source: Women’s Health Magazine)

-It’s good for your joints. I know I suffer from knee pain from time to time, but running has been shown to strengthen your joints. Many people believe that running leads to osteoarthritis (OA), but studies have shown that runners are at no greater risk of developing OA than non-runners. The key is running responsibly: wearing supportive shoes and replacing them when worn out, treating injuries, cross training, and giving yourself rest days (Source: Runner’s World). Your body weight plays a crucial role: the more you weigh, the more stress you place on your joints. That’s just more incentive to go out and shed some pounds through running.

-It relieves stress. Stress can lead to a multitude of health problems, both physically and mentally. Running lets you release all the negative energy and hormones you’re carrying. Running has also been known to combat depression. When running, your brain secretes hormones that naturally improve your mood. (Source: Active.com) I find that running gives me a chance to clear my mind and helps me look at what’s bothering me with a fresh perspective.

-It improves your mood. You may have heard people refer to runner’s high, which is the euphoric feeling many runners experience after completing a workout or race. Runners generally report being happier and less stressed than those who don’t run. Running also helps build confidence and self-esteem.

-It’s cheap. Running does not require an expensive gym membership. Invest in a good pair of shoes and an MP3 player, Google trails around you, and you’re good to go!

In addition, running is also known to:

Reduce risk of disease, including breast cancer
Boost your immune system
Slow the aging process
Raise good cholesterol
Reduce the risk of heart attack

Interested in more benefits of running? Check out:

-Women’s Health Magazine, 6 Reasons to Start Running

-Active.com, 6 Benefits of Running

-The Runner’s Guide, Benefits of Running

-From Couch-to-5K, The Benefits of Running

(Source)

Who will you be: the quitter or the last man standing? Source:...

Sun, 01 Jan 2012 20:45:07 -0500

Who will you be: the quitter or the last man standing?

Source: FitNow Personal Training

Don’t wait until tomorrow to take that first...

Sat, 31 Dec 2011 09:42:29 -0500

Don’t wait until tomorrow to take that first step…take it now! Happy 2012!

New To Running?

Sat, 31 Dec 2011 09:36:32 -0500

Here are a few plans to check out if you’re new to running. Always consult with your doctor before beginning any new exercise program!

I’ll be posting some plans shortly for those of you who are already runners and planning to go for a longer race, as well as my own marathon training plan. Check back soon!

Motivation!

Sat, 31 Dec 2011 09:25:34 -0500

Motivation!

Hilarious marathon signs! Check out more here

Fri, 30 Dec 2011 22:18:18 -0500

Hilarious marathon signs! Check out more here