Train Like an Olympian: Running

So we talked about swimmers, but you know that the Olympics would never be complete without the runners (Or is that the voice in my head trying to make me feel good?). Runners are usually fit, both mentally and physically, because it takes a great deal of "Yes, I can" to achieve running goals. I mean, of course most people don't start by being able to complete 26 miles or being able to do in in 2 and a half hours (sick!).

The difference between training as a runner versus a lot of other sports is that different distances require different types of training. A short distance sprinter has very different goals than a long distance runner. Short distance races tend to be less about the distance because most people, apart from folks with physical limitations, can run short distances. So the goal is more centered around building enough strength to propel yourself forward faster than your competition.

With long distance runners, the first goal is the ability to cover the desired distance, and then once that is achieved, speed comes into play. but there is no use thinking of how fast if you haven't built the endurance to run for a few hours straight. 

However, every individual runner is also different. Some runners have found it works best to push hard for a couple of days back to back and then take a couple of days off. Other runners switch between running intensely one day and taking it easy the next. Whichever way you choose, it is still a climb and runners must set short term and long term goals. For example, if you want to run 10 miles in 4 months, that is your long term goal. Your short term goal to get there may be the weekly distance increases. 

Runners still have to build strength though, especially in their legs. And so running in itself is not all runners do. Strength training also helps to reduce some of the impact of running on the joints (knees and ankles), and strengthen the lower back to keep the posture and reduce the energy wasted in holding the body up. Exercises like squats, deadlifts, and lunges for your legs, and of course the superman for your lower back are really popular among runners.

Olympic runner Allyson Felix adds that besides training, some of the following are important:

Music: Yay! Someone agrees with me. Music is pretty important to keep you motivated because it affects our emotions more than we think.

Comfort: You are performing a repetitive motion and so it is easy to lose focus. If you are not physically comfortable, you start thinking about what you are wearing, how your contacts are getting dry, etc.

Let me also add that your diet is very important with any sport. First off, you need to stay hydrated as you run because you lose a lot of water. However, because you sweat a lot (especially for long distance runners), it is important to keep your iron levels stable. This means getting in a lot of green vegetables and beans. Carbs are also more important for runners than protein to keep your energy levels high. Slow-releasing energy can be gotten from whole grain carbs. Lastly, you do need some protein as well to repair your muscles after you consistently break them down, and I would suggest getting this protein from beans and lean beef (kill two birds with one stone with the protein and iron).

I love talking about running as you can tell, so if you have any questions, let me know and I'd be sure to answer :)

Cheers Eights & Weights!

Photo credit: Voanews.com

Train Like an Olympian: Swimming

I know I'm not the only one who envies swimmers' bodies. They are cut like steel without an ounce of fat on them. Though a lot of it probably has to do with how exposed your body is during swimming, it mostly is because you need strength to take those strokes, especially in your core (which explains the rock hard abs). Swimmers can train in the pool for like 20 hours a week, which most of us can't do. But have you ever looked at their bodies and wished that were yours? Well, let's steal a few exercises from their playbook besides just swimming.

The Diagonal Wood Chopper: Michael Phelps' trainer had him do this exercise to strengthen his abs. Basically, you hold a medicine ball above your right shoulder (like you would hold an axe), and then swing it until you use the ball to touch the floor on the outside of your left foot. As you do this, keep your abs tight and your knees slightly bent. Make sure the movement comes from your core, not your lower body.

Planks: Swimmer David Roberts does a pre-workout warm-up by doing various forms of planking for about twenty minutes. Yes, I know, that's some people's whole workout. He mixes it up by doing regular planks, side planks, and all sorts of variations. 

Sit-ups: Ryan Lochte, who is expected to dominate the pool during the London Olympics says he does core workouts for about an hour 3 times a week. Yes, that's just his core. He mixes a variation of planks, sit-ups, and other core exercises to give him that definition. 

One major conclusion is that core workouts are very important to get the strength required to push through the pool. Maybe you're not a swimmer, but it sure doesn't hurt to have those abs. Try these workouts today.

Cheers Eights & Weights!

My First Half Marathon

It’s almost summer time, and those of you that know me know that I like to run races in allergy season. No, I’m not crazy; I just like to challenge my body and what better way to do it that pound the pavement with other crazy folk before the weather gets all hot and sticky?

But this week holds a special significance for me because on Sunday, May 6th, I ran my first half marathon! For those not familiar with the mileage on these things, this means I competed with thousands of other people to finish off a 13.1 mile race. That’s right: 13.1 miles! I’m on my way to a full blown marathon.

Now, I may seem pretty excited but the hours after the run yesterday were anything but exciting. I felt a little like someone else had taken over my body and I was feeling their pain, not mine. As an avid exerciseaholic (yes, I made up a word), I sometimes underestimate the pain that comes with new fitness experiences because I usually like workout pain. This was on a whole different plane though, and when I analyze it I understand why. I ran that race and did not stop once. Yes, for about two hours, I did not stop once.

Anyway, pain aside, you must be able to tell that I am extremely proud of myself. Though it was painful, it was one of the most exhilarating experiences at the same time. Knowing that I could control my body to achieve something most people can’t made me feel good. And although I know that the rules usually discourage music, I’m so grateful I had my run playlist. If you’re building your own ‘Power Playlist’, I’ll share a few of the songs on mine in a future post so that you have some ideas. All I can say is music does really push you further. Well, that and the gentleman's voice on my Nike+ iPod app. He is amazing :)

What preparation worked for me? 

• Not running the day before. I was so tempted to just get a few minutes in, but I’m glad I didn’t. It gave my muscles and joints a chance to relax, especially my knees and ankles.
• Eating that morning. About an hour before the race began, I had a bagel to keep my energy up. I usually don’t eat before my runs, but I’m glad I did.
• Stuffing some energy food in my running pouch. I am one of those runners who hates carrying anything when I run. But I stuck a mini energy paste sachet in the pouch of my pants, and I’m glad I did because I needed it between mile 8 and 9.

I did make one mistake though. I did yoga a couple of days before my run to relax, and almost hurt my knee in crow pose. I’m pretty glad God spared me there. However, the lesson I took from that is that when you’re supposed to be taking it easy, do workouts that don’t have the tendency to hurt you. I mean, what’s the point if training if you get hurt at the last minute?

So a big thank you to all those who supported me on Twitter and Facebook! If you have any marathon stories to share, we’d love to hear them.

Cheers Eights & Weights!