It seems each post made this semester get further and further apart. But I assure you, this absence of writing has had no affect on my running inspiration.
Just this past Sunday, November 14, I competed in my first half-marathon. A half-marathon is a distance of 13.1 miles and many races offer a full marathon at the same location in addition to the half. While a half-marathon is nothing to scoff at, moderate training is needed to get oneself through this challenging experience. And although there were times I had doubts, I feel this race is one of the best struggles I have endured.
The 2010 Big Sur Half-Marathon was located in Monterrey, CA, about 2 hours south of San Francisco. The majority of the race was along highway 1, overlooking the pacific coast. The weather conditions could not have been better for a early morning race and made the race that much more enjoyable. With clear views and sunshine, the ocean was a beautiful sight to see.
Going into the half-marathon, I was not as properly trained as I could have been. With the demands of college life, running was placed on the back burner, giving me ample time to lose sight of this longtime goal in my running life. With a few moderate runs of 6 miles and a few small runs of 3 miles, I walked to the start line Sunday morning thinking the worst.
Word of the wise, don't ever doubt your running ability. Regardless of the time spent up to the race, the mere fact that you are running for 2 1/2 hours straight is a feet in itself. Not to mention that you got yourself out and running which is hard for most people to do in general. I forgot this simple fact and made the race even harder before the clock even started.
Whether you are running 3 miles or 13.1, as a runner, I feel you need to go into the race positive and giving your best no matter the challenge! Once you begin running and the endorphins hit, you will be happy you left the stress at home. It does not take much to remember the confidence you had to get yourself to that race in the first place.
Unlike my previous races, the start of my half-marathon was easier, as mile marker three came and went, I put the rest of my mileage into perspective. This race allowed me to learn a lot about my body, in completely different ways than a 10K or 12K. Because you sweat so much during the 13.1 miles and lower your blood sugar count, I used GU for the first time and learned how to feed your body the necessary nutrients while keeping up your pace.
I used the GU packets at mile 3 and mile 8, allowing 15 minutes for each packet to work. (That is roughly 1.5 miles before the energy would even kick in). But did I feel the difference! My legs seemed to have a mind of their own and my speed increased about half way through the race.
Because I was running the race with some friends of mine, I did not have music, and while I thought it would be difficult, it was not as bad as I expected. My thoughts kept me company and friends and family were my inspiration to finish. It was nice to be all ears along the course because of the music and entertainment that was provided, giving runners a boost of motivation at every turn.
With each new race is a new chance for battle wounds. The runner in me likes to show off how extreme I take my running experiences, as blisters, cuts, and swelling are only the beginning of what a true runner endures . But after every race, I take great care of my feet. For they did their part to get me through the 13.1 miles strong, as should I get them through the next few weeks safe and bandaged.
Having been through a half-marathon, I have a few suggestions and recommendations for those who wish to take on the challenge and experience the feeling for themselves:
1. Invest in blister block, blister band aids, and athletic foot powder. Whether or not you wear socks, blisters are sometimes inevitable for some runners and these products will help prevent them as well as heal them. Rub the blister block on areas known to chaff, such as inner thighs, underarms, and feet. Many runners get wet feet due to sweat production, so lining the inside of your shoes or socks with athletic foot power will help absorb moisture and prevent chaffing. And if all else fails, the blister band aids help heal blisters of any size and prevent irritation post race lace up. While they are expensive, they are handy to have and have never left me disappointed.
2. Keep hydrated the day/night before the race. Drinking the daily recommended amount of water is something hard to keep up regularly, but pre-race day is especially important. You won't be drinking as many fluids on race morning so fueling up on water and electrolytes the night before is crucial to your body moving come start time.
3. Dress comfortably for the entire race, not just the morning. While most races start at the crack of dawn, both half-marathons and marathons go into the morning hours, resulting in sunshine and sometimes warm temperatures. The rule I go by is a mid point between the two extremes, sleeves and pants. If I wear a long sleeved on top and have my arms covered, I opt for shorts in order to expose my legs. If I wear capris and cover the majority of my legs, I throw on a tee or tank in order to let my arms breathe. It seems to have worked out so far!
4. Take advantage of the freebies along the way. At every other mile marker along the race, there would be water and Gatorade stations. There are people holding out cups for runners to casually grab while jogging by. I never really liked drinking water throughout my runs because it gave me a tummy ache, but taking the water is a definite must. From personal experience, I learned that it was best to take both a water cup and a Gatorade cup and drink half of each, throwing the rest out. While water is necessary to replenish what has been lost, the Gatorade provides electrolytes. Electrolytes are especially important on a longer run like this because they are responsible for rebuilding muscle and nerve function as well as maintaining an adequate level of pH in your blood stream.
Another nice freebie along the way was a huge paddle of Vaseline. This is a freebie that is sometimes easily forgotten and taken for granted by some runners. By the end of the race you will be happy you grabbed the jelly and gave your legs a rub down. This substance helps keeps your chaffed prone areas lubricated and free from little red bumps.
5. Eat bananas and skip the stretch. Bananas are rich in potassium and can help curtail cramps in your legs, stomach, and feet. These cramps can make a great race turn bad at any mile and it is a nice peace of mind to know you won't have to stop and stretch it out. In turn, stretching before the race is actually recommended against. It is better to warm up for 10-15 minutes before stretching any muscle. So either find the time to warm -up pre race start or forgo it all together. While this may sound silly, you don't want to stretch cold muscles, for this may pose other problems during the race.
6. If you become just as addicted to running like me, you should invest in a running belt. It is a small pouch that is cinched around your hips, allowing you to carry your cell phone, I.D., cash, and packets of GU and keep it a hands free race. If GU is forgotten, no need to worry, you can easily use honey packets from a local fast food joint or pickle juice packets. Sugar, sugar, sugar.
7. Don't forget to smile! While this is a race and a grueling 13.1 miles, don't forget that it is an experience as well and it should be a good one at that. While there will be times of discomfort and doubt, you should remember that you are already awesome for registering for the half-marathon and running it to your best ability. Plus, the pictures are always prettier with a grin. :)
After the half-marathon, I took some ibuprofen and a long nap. The soreness only lasted for a couple days and it is recommended to get back out on the road and run asap. Just take it slow. I am excited to register for my next race and hopefully beat my last half time of 2 hours and 14 minutes.
Be warned, running is addicting. And once you start, you just can't stop. Hope to see you at the start line!
run-sarah-run!
Thursday, November 18, 2010
Tuesday, October 5, 2010
"Bridge to Bridge" is 'better to best'
It is known as one of the most beautiful runs, and after participating in the infamous "Bridge to Bridge" 12K & 7K run/walk, I now know what it is about San Francisco that attracts so many prospective residents; the 'city by the bay' may just be the MOST beautiful place to host such an event as this. The race was this past Sunday, Oct. 3, in San Francisco and sponsored the Special Olympics of Northern California.
Having been through the course, I cannot think of any reason why I should not add "Bridge to Bridge" to the top of my list of favorite runs and perhaps yours as well. There are people who travel far and wide to get the chance to gain a glimpse of the numerous landmarks along this race. Not only is the location a sight to see, but a scent to be smelled and a sensation to be felt.
Race morning started at 9:00 a.m. sharp in front of the ferry building situated at the corner of The Embarcadero and Market St. I stood there, staring up at the Oakland/San Francisco Bay Bridge, waiting with butterflies in my tummy. I became nervous for what the course had planned waiting up ahead. Luckily, I was able to share this incredible experience with my room-mate and friend Alicia Watkins; a motivated and accomplished runner herself.
BANG! The gun was fired and we were off. As I jogged along The Embarcadero, it seemed to look incredibly different from the multiple times I had been on it before. It was quiet; the streets were free from the bustling tourists and had a calming and clean look to them. As we made our way down the street I was excited to pass Pier 39, one of my favorite parts of San Francisco itself. I couldn't hear the joyous sounds of the sea lions as I would if I were inside the pier, but could not miss that potent smell as we passed the opening of the bay that they claimed as their habitat.
Shortly after, while running along what turned into Jefferson, the smell of sourdough bread wafted through the street and suddenly gave me the urge to give up running the race altogether for a nice turkey sandwich. What can I say... sourdough is a favorite of mine, not to mention freshly baked San Franciscan dough.
As the crowd began to disperse a bit more comfortably, the course continued up through Fisherman's Wharf, with a half-way mark at a slight incline through Fort Mason. The hill was short but steep, and caution should always be taken when climbing up any degree of a hill. A good tip for the descent of any downward portion of a hill: use gravity
to your benefit and slow down your speed while keeping up a constant stride. This will save you energy and breath, while getting you to be in the same place, if not ahead, of where you started at the top of the hill.
While running through Fort Mason, I was blown away at how beautiful this park was. With the view of the Golden Gate Bridge in the distance and rolling lush greenery, I wished to stop and rest with a blanket and a book, for this is bliss for the student in me.
Just right after the half-way point, along the Marina, my parents stood waiting to capture the perfect picture of Alicia and I trying to recover from the first half of the 12K. With a wave and a "Woooo!" we were back off toward our destination- The GG!
I will have to say, the Marina District in SF is one of my favorites. Not only do you have the cute, multi-colored victorian houses, but they all look out toward the waterfront and have access to some of the best views of the bay and the activity on it.
If there was any time during the race that kept you pushing right along, it was this stretch. With the Golden Gate Bridge almost within reach, there was no reason to stop my feet from doing what they know best: running.
As Alicia and I passed mile mark 4, our trek along the course changed terrain drastically and gave us a 'run for our money'. From pavement to gravel, it was a different sensation while running that we were not used to in Rohnert Park. The traction was difficult at times and yet made that mile go by much faster despite.
Right after that stretch of gravel, approaching mile mark 5, we could see the Golden Gate Bridge and all it's entirety stretched out right in front of us. It was huge and we were looking up at it from an angle that I have never seen. I am used to going over the bridge time and time again when traveling from my hometown to Sonoma State. But this sight was spectacular and made me jealous of all the San Francisco civilians who had access to it everyday.
I have to say that this was my favorite part of the run all together. The Golden Gate Bridge has always been a favorite bridge of mine- (I mean, I don't really know what Northern Californian does not find it beautiful.) But it is my favorite part for many other reasons as well. While running toward the barge of the bridge, the runners followed the course that ran parallel to the waterfront. The rocks that lay down below the path were splashed numerous times by the waves, bringing up bursts of bay water towards all runners. Being a water fiend myself, this picture was so calming, I could have ran forever.
Once we circled back around and headed back out from the GG bridge, we made our way through Crissy Field and back towards Park Presidio; coming up to our seventh and final mile marker. At this point I was in pain. My knees were sore and I was curious to see at what location exactly the race was due to end. While that last half mile felt long, upon hearing the cheer from other participants and friends/family, I gave it my all and came in strong across the finish line.
Exuberant, my room-mate Alicia and I congratulated each other and headed over to the festivities immediately to relish in the freebies and congratulatory celebrations that the park hosted. Alicia and I were shocked at how fast the race went and wished we could do it again just to capture the sights once more through. The day ended extremely well, the weather was perfect in the city and we both broke our past 12K time from our 'Bay to Breakers' race back in May.
After completing the race, I could not help but think about how lucky the residents of San Francisco are. For they have these awesome landmarks and beautiful scenery right in their backyard at their disposal for great runs any day of the year. I am not sure where my life may lead me in the future, but San Franciscan or not, I am coming back to run the streets of this beauty by the bay next October.
'Bridge to Bridge' 2011... watch out!
For more information on the Glide Floss, Bridge to Bridge 12K & 7K run/walk, visit http://www.bridgetobridge.com/.
run-sarah-run!
Having been through the course, I cannot think of any reason why I should not add "Bridge to Bridge" to the top of my list of favorite runs and perhaps yours as well. There are people who travel far and wide to get the chance to gain a glimpse of the numerous landmarks along this race. Not only is the location a sight to see, but a scent to be smelled and a sensation to be felt.Race morning started at 9:00 a.m. sharp in front of the ferry building situated at the corner of The Embarcadero and Market St. I stood there, staring up at the Oakland/San Francisco Bay Bridge, waiting with butterflies in my tummy. I became nervous for what the course had planned waiting up ahead. Luckily, I was able to share this incredible experience with my room-mate and friend Alicia Watkins; a motivated and accomplished runner herself.
BANG! The gun was fired and we were off. As I jogged along The Embarcadero, it seemed to look incredibly different from the multiple times I had been on it before. It was quiet; the streets were free from the bustling tourists and had a calming and clean look to them. As we made our way down the street I was excited to pass Pier 39, one of my favorite parts of San Francisco itself. I couldn't hear the joyous sounds of the sea lions as I would if I were inside the pier, but could not miss that potent smell as we passed the opening of the bay that they claimed as their habitat.
Shortly after, while running along what turned into Jefferson, the smell of sourdough bread wafted through the street and suddenly gave me the urge to give up running the race altogether for a nice turkey sandwich. What can I say... sourdough is a favorite of mine, not to mention freshly baked San Franciscan dough.
As the crowd began to disperse a bit more comfortably, the course continued up through Fisherman's Wharf, with a half-way mark at a slight incline through Fort Mason. The hill was short but steep, and caution should always be taken when climbing up any degree of a hill. A good tip for the descent of any downward portion of a hill: use gravity
to your benefit and slow down your speed while keeping up a constant stride. This will save you energy and breath, while getting you to be in the same place, if not ahead, of where you started at the top of the hill.While running through Fort Mason, I was blown away at how beautiful this park was. With the view of the Golden Gate Bridge in the distance and rolling lush greenery, I wished to stop and rest with a blanket and a book, for this is bliss for the student in me.
Just right after the half-way point, along the Marina, my parents stood waiting to capture the perfect picture of Alicia and I trying to recover from the first half of the 12K. With a wave and a "Woooo!" we were back off toward our destination- The GG!
I will have to say, the Marina District in SF is one of my favorites. Not only do you have the cute, multi-colored victorian houses, but they all look out toward the waterfront and have access to some of the best views of the bay and the activity on it.
If there was any time during the race that kept you pushing right along, it was this stretch. With the Golden Gate Bridge almost within reach, there was no reason to stop my feet from doing what they know best: running.As Alicia and I passed mile mark 4, our trek along the course changed terrain drastically and gave us a 'run for our money'. From pavement to gravel, it was a different sensation while running that we were not used to in Rohnert Park. The traction was difficult at times and yet made that mile go by much faster despite.
Right after that stretch of gravel, approaching mile mark 5, we could see the Golden Gate Bridge and all it's entirety stretched out right in front of us. It was huge and we were looking up at it from an angle that I have never seen. I am used to going over the bridge time and time again when traveling from my hometown to Sonoma State. But this sight was spectacular and made me jealous of all the San Francisco civilians who had access to it everyday.
I have to say that this was my favorite part of the run all together. The Golden Gate Bridge has always been a favorite bridge of mine- (I mean, I don't really know what Northern Californian does not find it beautiful.) But it is my favorite part for many other reasons as well. While running toward the barge of the bridge, the runners followed the course that ran parallel to the waterfront. The rocks that lay down below the path were splashed numerous times by the waves, bringing up bursts of bay water towards all runners. Being a water fiend myself, this picture was so calming, I could have ran forever.
Once we circled back around and headed back out from the GG bridge, we made our way through Crissy Field and back towards Park Presidio; coming up to our seventh and final mile marker. At this point I was in pain. My knees were sore and I was curious to see at what location exactly the race was due to end. While that last half mile felt long, upon hearing the cheer from other participants and friends/family, I gave it my all and came in strong across the finish line.
Exuberant, my room-mate Alicia and I congratulated each other and headed over to the festivities immediately to relish in the freebies and congratulatory celebrations that the park hosted. Alicia and I were shocked at how fast the race went and wished we could do it again just to capture the sights once more through. The day ended extremely well, the weather was perfect in the city and we both broke our past 12K time from our 'Bay to Breakers' race back in May.
After completing the race, I could not help but think about how lucky the residents of San Francisco are. For they have these awesome landmarks and beautiful scenery right in their backyard at their disposal for great runs any day of the year. I am not sure where my life may lead me in the future, but San Franciscan or not, I am coming back to run the streets of this beauty by the bay next October.'Bridge to Bridge' 2011... watch out!
For more information on the Glide Floss, Bridge to Bridge 12K & 7K run/walk, visit http://www.bridgetobridge.com/.
run-sarah-run!
Monday, September 6, 2010
Treat your feet to a good pair of sneaks!
When the time came to get new running shoes, I have to honestly say that I was worried. I love shopping for new running shoes, but it is almost impossible to ever find a pair that works well with my feet. Sophomore year, I purchased a pair of Adidas shock absorbing running shoes that cost about $120.00, not including the additional in-soles that were pitched to me by the salesman.
I chose to purchase the shoes and at first was really loving them, but with all of my running shoes purchases, the excitement begins to wane more and more with each new run. At the time I was having running injuries and pain from over-pronating, and thought these specialty shoes would help solve that problem.
Little did I know I was wrong... apparently it is the other way around.
Over summer, my dad was reading a book titled, Born to Run (which I recommend), that intimately follows these infamous runners in central Mexico that run hundreds of miles a day. The book concentrates on barefoot running and the benefits of this up and coming phenomenon. Anyway, the book proceeded to mention Nike and their new shoe: Nike Free Run. The special thing about this shoe is the way it mimics barefoot running and the huge leads researchers have found concerning this running shoe.
Barefoot running like I said is an up and coming fad. Research shows that extra padding and shoe support has been shown to diminish one's running ability and causes more injuries than those who run without any shoes. Now I know you must be saying, "there is no way I can run on city streets shoeless", "but without padding, my feet will hurt". And yes.. complete barefoot running takes getting used to, you have to build your feet up to the texture of pavement, but padding is out and its all about being bare!
With Nike and the Free Run shoe, there is no need to worry, they seem to have runners covered. This shoe is designed in such a way that it can flex and twist multiple ways. The sole is small and cut in multiple places, allowing runners to feel the ground that they run on and have the mid sole of the foot land correctly when finishing their stride. The material helps ventilate the foots moisture and there is no tongue in order to help prevent irritation while running. The lace is on a slight asymmetrical line in order to match the foots natural movement when racing.
Check out the video for a more detailed explanation of these unique sneakers:
So, needless to say, I was in runners shock with these shoes. They seemed to be the next best thing to try and as it was, I was in need of a new pair of shoes, so I thought.... why not!
These shoes are the best shoes I have ever bought. Sometimes I just put them on because they are so comfortable. Ever since running in them, I have had no shin splints, knee pain, back aches, stiff muscles, etc. I used to be prone to shin splints and foot injuries and have had no problems with the Nike Free Run whatsoever. They come in several colors. Mine are the bright purple (as it is my favorite color) and I love that they stand out among other boring white/blue/black shoes.
Some pros and cons with the shoe.
PRO: They are intended to be worn without socks to get the best contact with the ground. They get a little stinky, but I figure it saves on laundry and washing socks.
CON: They do wear out fairly fast as they don't have much sole to them and some consumers have had to purchase a few pairs if you use them on a daily basis. Also, they are not the best shoes to wear in the rain, as the material is not waterproof.
PRO: They are supposed to increase muscle function and ability while wearing them. While using them, the Nike Free Run builds up the foots natural stamina and in turn strengthens leg and core performance, allowing you to run faster and better over time.
CON: The Nike Free Run shoe is not meant for cross training. Nike makes the Free Run shoe design in a cross training shoe specifically designed for things such as hiking, trail running and sports playing. A good rule of thumb to go by : don't engage in any activity with the Nike Free Run that you couldn't do barefoot. i.e. bike riding, basketball, or rock climbing. These shoes have been specifically designed for running and running only.
I try and suggest the Nike Free Run to anyone of my friends. I have seen tremendous results since I have used them and even completed a 10K just recently with them on my feet. The shoes are surprisingly low in price compared to some competitors such as Asics and Adidas. The Nike Free Run were $85 regular price and I believe they are now on sale for a little over $60. I don't know what I was doing before I found these shoes, because I hit the road running even more now. I am extremely tempted to go out and buy another pair, as I can't imagine my running life without them right underneath me.
When it comes to running, less is more... so go out and get some shoeless shoes.
run-sarah-run
I chose to purchase the shoes and at first was really loving them, but with all of my running shoes purchases, the excitement begins to wane more and more with each new run. At the time I was having running injuries and pain from over-pronating, and thought these specialty shoes would help solve that problem.
Little did I know I was wrong... apparently it is the other way around.
Over summer, my dad was reading a book titled, Born to Run (which I recommend), that intimately follows these infamous runners in central Mexico that run hundreds of miles a day. The book concentrates on barefoot running and the benefits of this up and coming phenomenon. Anyway, the book proceeded to mention Nike and their new shoe: Nike Free Run. The special thing about this shoe is the way it mimics barefoot running and the huge leads researchers have found concerning this running shoe.
Barefoot running like I said is an up and coming fad. Research shows that extra padding and shoe support has been shown to diminish one's running ability and causes more injuries than those who run without any shoes. Now I know you must be saying, "there is no way I can run on city streets shoeless", "but without padding, my feet will hurt". And yes.. complete barefoot running takes getting used to, you have to build your feet up to the texture of pavement, but padding is out and its all about being bare!
With Nike and the Free Run shoe, there is no need to worry, they seem to have runners covered. This shoe is designed in such a way that it can flex and twist multiple ways. The sole is small and cut in multiple places, allowing runners to feel the ground that they run on and have the mid sole of the foot land correctly when finishing their stride. The material helps ventilate the foots moisture and there is no tongue in order to help prevent irritation while running. The lace is on a slight asymmetrical line in order to match the foots natural movement when racing.
Check out the video for a more detailed explanation of these unique sneakers:
So, needless to say, I was in runners shock with these shoes. They seemed to be the next best thing to try and as it was, I was in need of a new pair of shoes, so I thought.... why not!
These shoes are the best shoes I have ever bought. Sometimes I just put them on because they are so comfortable. Ever since running in them, I have had no shin splints, knee pain, back aches, stiff muscles, etc. I used to be prone to shin splints and foot injuries and have had no problems with the Nike Free Run whatsoever. They come in several colors. Mine are the bright purple (as it is my favorite color) and I love that they stand out among other boring white/blue/black shoes.
Some pros and cons with the shoe.
PRO: They are intended to be worn without socks to get the best contact with the ground. They get a little stinky, but I figure it saves on laundry and washing socks.
CON: They do wear out fairly fast as they don't have much sole to them and some consumers have had to purchase a few pairs if you use them on a daily basis. Also, they are not the best shoes to wear in the rain, as the material is not waterproof.
PRO: They are supposed to increase muscle function and ability while wearing them. While using them, the Nike Free Run builds up the foots natural stamina and in turn strengthens leg and core performance, allowing you to run faster and better over time.
CON: The Nike Free Run shoe is not meant for cross training. Nike makes the Free Run shoe design in a cross training shoe specifically designed for things such as hiking, trail running and sports playing. A good rule of thumb to go by : don't engage in any activity with the Nike Free Run that you couldn't do barefoot. i.e. bike riding, basketball, or rock climbing. These shoes have been specifically designed for running and running only.
I try and suggest the Nike Free Run to anyone of my friends. I have seen tremendous results since I have used them and even completed a 10K just recently with them on my feet. The shoes are surprisingly low in price compared to some competitors such as Asics and Adidas. The Nike Free Run were $85 regular price and I believe they are now on sale for a little over $60. I don't know what I was doing before I found these shoes, because I hit the road running even more now. I am extremely tempted to go out and buy another pair, as I can't imagine my running life without them right underneath me.
When it comes to running, less is more... so go out and get some shoeless shoes.
run-sarah-run
Wednesday, August 18, 2010
Warning: running can become addictive
I know it has been a while since my last post...but much has happened since the epic race in the beautiful city of San Fran.
Although busy this summer, running has not left my mind. I look for more and more ways to incorporate this awesome sport into my day. After completing the Bay to Breakers run in May, I was immediately inspired to run again and registered for a 10K run in the East Bay. While I ran it alone, it was one of the most exhilarating things I have done. Being just a little over 6 miles, I had the drive to complete the entire run without any stops and hopefully beat my past average time per mile.
Crossing the finish line, with my parents cheering me on as I sprinted as fast as I could, is something that cannot be described. I felt so accomplished and proud for the amount of effort and motivation I put into that 1 hour and 2 minutes. Since then, it seems I can't get enough...
Ironically, I did not used to be a runner; in fact, I was never really good at my middle school mile in any way. But I will accept any challenge in life and for me running is a great outlet for challenging oneself. Because it can be done solo, running allows me to explore my athletic strengths and weaknesses and thrive on the bonus feel good chemicals that comes with running. Running allows me to relieve stress and get lost in deep thought, making it even more therapeutic. After training the past year, running has become a huge priority for me and with the practice comes endurance and the middle school mile doesn't look so bad anymore.
This just goes to show you that anything is possible!
With summer coming to a gradual end, dust your shoes off and get back out on the pavement. Here are a few tips to get back in the routine of running and perhaps starting to train for an event:
1. Buy a new cute running outfit. Whether it be for the chilly fall nights or last hot summer days, pick something that will make you want to get dressed and match it to your shoes. This always helps me to get out of the house and show off my mad running skills!
2. Re-load some catchy, up beat songs on your iPod. It is crucial to have a inspiring music mix to get you in the mood to even think about going for a run. Put some of your favorite summer hits on your playlist and think about those summer memories while jogging off those last few pounds from summers sticky treats.
3. Research events near you. Pick one that sounds fun and scenic. Competitor.com has a great calendar that showcases all the races happening in both Northern Cali and Southern Cali for the next two months. Pay the registration fee and perhaps a donation and you will be surprised how much more willing you will be to hit the ground running.
4. If all else fails... grab a buddy and ask if they would like to go on a walk/run with you. Support is the best thing to get back in the game and the company is never a bad thing. Running is twice as nice with your best friend.
With the fall approaching, I am very excited to complete my next race. I could not be more ready. It is in our lovely city by the bay once again and should bring some great fall weather. It is the 34th annual Glide floss, Bridge to Bridge 12K and 7K run/walk. I will be taking part in the 12K run which starts at the Bay Bridge, and runs through the waterfront, ending at the Golden Gate bridge. It is said to have some of the most beautiful views of San Francisco and I am running with eyes wide open!
I love running for a cause as well as for enjoyment purposes and this race helps support the Northern California Special Olympics. There is nothing more special than that. :)
The race is Sunday, October 3rd and if interested I highly recommend registering- it will change your view of running, I promise. I plan to go wherever my little feet take me... I hope you do the same!
run-sarah-run!
Although busy this summer, running has not left my mind. I look for more and more ways to incorporate this awesome sport into my day. After completing the Bay to Breakers run in May, I was immediately inspired to run again and registered for a 10K run in the East Bay. While I ran it alone, it was one of the most exhilarating things I have done. Being just a little over 6 miles, I had the drive to complete the entire run without any stops and hopefully beat my past average time per mile.
Crossing the finish line, with my parents cheering me on as I sprinted as fast as I could, is something that cannot be described. I felt so accomplished and proud for the amount of effort and motivation I put into that 1 hour and 2 minutes. Since then, it seems I can't get enough...
Ironically, I did not used to be a runner; in fact, I was never really good at my middle school mile in any way. But I will accept any challenge in life and for me running is a great outlet for challenging oneself. Because it can be done solo, running allows me to explore my athletic strengths and weaknesses and thrive on the bonus feel good chemicals that comes with running. Running allows me to relieve stress and get lost in deep thought, making it even more therapeutic. After training the past year, running has become a huge priority for me and with the practice comes endurance and the middle school mile doesn't look so bad anymore.
This just goes to show you that anything is possible!
With summer coming to a gradual end, dust your shoes off and get back out on the pavement. Here are a few tips to get back in the routine of running and perhaps starting to train for an event:
1. Buy a new cute running outfit. Whether it be for the chilly fall nights or last hot summer days, pick something that will make you want to get dressed and match it to your shoes. This always helps me to get out of the house and show off my mad running skills!
2. Re-load some catchy, up beat songs on your iPod. It is crucial to have a inspiring music mix to get you in the mood to even think about going for a run. Put some of your favorite summer hits on your playlist and think about those summer memories while jogging off those last few pounds from summers sticky treats.
3. Research events near you. Pick one that sounds fun and scenic. Competitor.com has a great calendar that showcases all the races happening in both Northern Cali and Southern Cali for the next two months. Pay the registration fee and perhaps a donation and you will be surprised how much more willing you will be to hit the ground running.
4. If all else fails... grab a buddy and ask if they would like to go on a walk/run with you. Support is the best thing to get back in the game and the company is never a bad thing. Running is twice as nice with your best friend.
With the fall approaching, I am very excited to complete my next race. I could not be more ready. It is in our lovely city by the bay once again and should bring some great fall weather. It is the 34th annual Glide floss, Bridge to Bridge 12K and 7K run/walk. I will be taking part in the 12K run which starts at the Bay Bridge, and runs through the waterfront, ending at the Golden Gate bridge. It is said to have some of the most beautiful views of San Francisco and I am running with eyes wide open!
I love running for a cause as well as for enjoyment purposes and this race helps support the Northern California Special Olympics. There is nothing more special than that. :)
The race is Sunday, October 3rd and if interested I highly recommend registering- it will change your view of running, I promise. I plan to go wherever my little feet take me... I hope you do the same!
run-sarah-run!
Thursday, April 29, 2010
'Bay to Breakers' here I come!
As my first running test, I have decided to join my room-mates in the ever so popular Bay to Breakers 12K race in San Francisco. It is a fun 7.46 miles long and a great way to prepare for that half-marathon in the fall. While this run may feel intimidating, I hear that the majority of it is a party and many of the people there are just looking for a fun time! Throughout the race, people dress up in wild and crazy costumes and some consume alcohol as a way to really celebrate.
Either way.... I am very excited. My room-mates and I decided to dress up as the Sesame Street characters. Kendall is Zoe, Dana is Elmo, Alicia is Big Bird, and I am the good ole' Cookie Monster. We have found shirts that we decorated and designed to look just like those furry Muppets we all know and grew to love.
While I have only made it to 5 miles currently and have not been on the pavement in a while, I do not fear. You will be surprised at how much adrenaline pumps a runner up and prepares them for what they believe to be a long haul on race day.
I have started researching some great race day tips via ehow.com, for those who may have a race approaching and need some advice:
1. It is important to have everything ready for race day the night before. Set up where your clothes are and timing chip, with any additional food or papers necessary for race check-in. Tip: bring sunscreen with you and apply it as well, you never know how much sun you will soak up throughout the race.
2. Sleep is very important to get the two days before race day. (The first of those two days is especially important for a good race performance). Don't stress, just drink some fluids while you are awake and go to bed early.
3. Wake up three hours before your check-in time. Go about your normal routine and eat a light breakfast of familiar food. Don't skip out on breakfast. This is a big no-no. You will regret not eating half-way through the race. Grab for something high in carbohydrates or potassium, such as a banana, bagel, or energy bar.
4. Warm up your muscles before the actual race. Don't overdo it, but you will run better on loose muscles and you can gauge the temperature conditions better for when you get going on your race.
5.Make sure to use the rest room before the race begins, as stopping to pee will affect your overall race time. The race will not wait for you!
6. During the race, it is sometimes helpful for people to take part in drafting. Drafting is when you follow alongside a certain someone, causing yourself to keep an even pace and perhaps a more unified driven attitude while running.
7. Drink plenty of fluids. There is a wide range of sustenance, such as gels and sports drinks. Gels provide a more immediate release of carbohydrates and electrolytes, but sports drinks will do the job as well. Just don't drink too much, only drink when you are thirsty and stop drinking just before your tummy feels uncomfortable.
These are only a few of many important and helpful hints to running any type of distance race. If you are curious, I encourage you to check it our for yourself and research some of the best tips and tricks for beginners and the 'regulars'.
... hope to see you out at Bay to Breakers. If not, then perhaps we can connect at the finish line for a beer!
run-sarah-run!
Either way.... I am very excited. My room-mates and I decided to dress up as the Sesame Street characters. Kendall is Zoe, Dana is Elmo, Alicia is Big Bird, and I am the good ole' Cookie Monster. We have found shirts that we decorated and designed to look just like those furry Muppets we all know and grew to love.
While I have only made it to 5 miles currently and have not been on the pavement in a while, I do not fear. You will be surprised at how much adrenaline pumps a runner up and prepares them for what they believe to be a long haul on race day.
I have started researching some great race day tips via ehow.com, for those who may have a race approaching and need some advice:
1. It is important to have everything ready for race day the night before. Set up where your clothes are and timing chip, with any additional food or papers necessary for race check-in. Tip: bring sunscreen with you and apply it as well, you never know how much sun you will soak up throughout the race.
2. Sleep is very important to get the two days before race day. (The first of those two days is especially important for a good race performance). Don't stress, just drink some fluids while you are awake and go to bed early.
3. Wake up three hours before your check-in time. Go about your normal routine and eat a light breakfast of familiar food. Don't skip out on breakfast. This is a big no-no. You will regret not eating half-way through the race. Grab for something high in carbohydrates or potassium, such as a banana, bagel, or energy bar.
4. Warm up your muscles before the actual race. Don't overdo it, but you will run better on loose muscles and you can gauge the temperature conditions better for when you get going on your race.
5.Make sure to use the rest room before the race begins, as stopping to pee will affect your overall race time. The race will not wait for you!
6. During the race, it is sometimes helpful for people to take part in drafting. Drafting is when you follow alongside a certain someone, causing yourself to keep an even pace and perhaps a more unified driven attitude while running.
7. Drink plenty of fluids. There is a wide range of sustenance, such as gels and sports drinks. Gels provide a more immediate release of carbohydrates and electrolytes, but sports drinks will do the job as well. Just don't drink too much, only drink when you are thirsty and stop drinking just before your tummy feels uncomfortable.
These are only a few of many important and helpful hints to running any type of distance race. If you are curious, I encourage you to check it our for yourself and research some of the best tips and tricks for beginners and the 'regulars'.
... hope to see you out at Bay to Breakers. If not, then perhaps we can connect at the finish line for a beer!
run-sarah-run!
Wednesday, April 28, 2010
Battlewounds are to be expected!
These past few weeks have been crazy. Trying to keep up with homework, running, and just remembering to eat three meals a day, can be tough at certain times throughout the semester. But for me, it helps to make exercise like a class. This will cause you to make it happen, whether or not you have time. Believe me, you will be happy you made time for it. After all, there is no point in keeping up with class work, if your health is slipping.
Over the course of three weeks, I somehow made it to 5 miles! I am not sure when it was, but one day I felt great and decided to increase my mileage. Ever since that 5 mile run, I have incorporated smaller runs in order to challenge my time and hopefully increase my stride.
Unfortunately, there are bad parts to running. The injuries! As I was almost finished with my 5 mile course, my feet were burning and I could tell that a blister would be there for me after I stopped. You just know! Not only that, but my legs began chafing. Chafing is really common with runners, especially those who tend to sweat much more. So, needless to say, there is a BIG difference with your body between 3 miles and 5.
My predictions were right. As soon as I took off my shoes, I had several disgusting blisters on the sides of my feet. They did not hurt as much as my eyes hurt to look at them.
No need to fear. Do not stop now. There are some great tricks to fix any of these body malfunctions. Target sells both blister block and chafing lotion, as well as blister Bandaides, if it is too late to prevent those nasty bubbles. Also, try using baby powder in between your thighs, it will help keep the area dry and prevent chafing. If running shorts are not your thing, you are in luck. Wearing duo-dry pants can help prevent this problem as well. Make sure to wear thick, durable socks when running long courses and you can always tape your foot if you are still having trouble.
Yes, running has its downside, but that is no reason to give in now. All the chafing, blisters, callouses, and bruises will be worth it in the end.
Besides.. my feet were never my best feature!
run-sarah-run!
Over the course of three weeks, I somehow made it to 5 miles! I am not sure when it was, but one day I felt great and decided to increase my mileage. Ever since that 5 mile run, I have incorporated smaller runs in order to challenge my time and hopefully increase my stride.
Unfortunately, there are bad parts to running. The injuries! As I was almost finished with my 5 mile course, my feet were burning and I could tell that a blister would be there for me after I stopped. You just know! Not only that, but my legs began chafing. Chafing is really common with runners, especially those who tend to sweat much more. So, needless to say, there is a BIG difference with your body between 3 miles and 5.
My predictions were right. As soon as I took off my shoes, I had several disgusting blisters on the sides of my feet. They did not hurt as much as my eyes hurt to look at them.
No need to fear. Do not stop now. There are some great tricks to fix any of these body malfunctions. Target sells both blister block and chafing lotion, as well as blister Bandaides, if it is too late to prevent those nasty bubbles. Also, try using baby powder in between your thighs, it will help keep the area dry and prevent chafing. If running shorts are not your thing, you are in luck. Wearing duo-dry pants can help prevent this problem as well. Make sure to wear thick, durable socks when running long courses and you can always tape your foot if you are still having trouble.
Yes, running has its downside, but that is no reason to give in now. All the chafing, blisters, callouses, and bruises will be worth it in the end.
Besides.. my feet were never my best feature!
run-sarah-run!
Monday, March 22, 2010
Takin' it to the streets
Wow, I forgot how good it felt to get off the track and into the real world (or so to speak). Today, my room-mate Dana and I decided to go for a run, and get out of our track loop rut and explore the streets of Rohnert Park.
Considering it was such a gorgeous day out and the timing was perfect, hitting the city blocks was a great precursor to my future marathon challenge. Since last week, (and my last post) you are all aware of my newest accomplishment- reaching those dreadful three miles. By getting away from both the indoor and outdoor tracks, I was able to run through those three miles with much more ease than before, making my motivation for running in the first place, go up!
A secret that my room-mate showed me was this great website that allows you to calculate the mileage you wish to run and the different paths that allow you to run it. The site is called, mapmyrun.com and it is the greatest invention since sliced bread! (ok, maybe not, but it sure is a God send).
You simply find the streets you wish to run, connect the points with your cursor and let the site tally up the miles each course spans. Whether you are just starting out and looking for a mile, or a hard core runner and looking for ten, mapmyrun.com can help you achieve your goals and get you there faster and easier, all at the click of a button.
Of course, you still have to be the one to actually complete the run (there is no website yet that has the ability to do that), but feel free to get creative and map some fun runs along familiar streets in your current town.
Dana and I started our run at Sonoma State University, jogging down west on East Cotati Ave, turning left down Camino Colegio (past Windsong and Emerald Pointe). Continuing down all the way till we hit Bodway, where we turned left and headed north back up to school. This run was calculated on mapmyrun to be 3.2 miles, a good estimate to what our legs were feeling afterwards.
While certain parts were harder than others, the time seemed to pass quickly and there was many distrations for us to ease our minds. Instead of counting laps or checking our stop watches every few feet, Dana and I seemed to find the street running a huge success.
Being that Dana is an all-star and has already successfully accomplished a half-marathon last October, I keep her by my side at all times possible and get the ins and outs of long distance running. I would most definitely urge anyone to take a running buddy along with you, no matter the time of day you go running. This is proven to be much safer and rewarding. Set goals for the both of you, and stick to them week after week, and soon you will look back at when you started and laugh at how hard you once thought this challenge seemed.
So don't allow yourself to stay in your same old running routine! Get off the track, step away from the treadmill and plant your feet on some good ole' concrete. It will all pay off, and you can show off your skills to all those who stop to stare while driving by.
run-sarah-run!
Considering it was such a gorgeous day out and the timing was perfect, hitting the city blocks was a great precursor to my future marathon challenge. Since last week, (and my last post) you are all aware of my newest accomplishment- reaching those dreadful three miles. By getting away from both the indoor and outdoor tracks, I was able to run through those three miles with much more ease than before, making my motivation for running in the first place, go up!
A secret that my room-mate showed me was this great website that allows you to calculate the mileage you wish to run and the different paths that allow you to run it. The site is called, mapmyrun.com and it is the greatest invention since sliced bread! (ok, maybe not, but it sure is a God send).
You simply find the streets you wish to run, connect the points with your cursor and let the site tally up the miles each course spans. Whether you are just starting out and looking for a mile, or a hard core runner and looking for ten, mapmyrun.com can help you achieve your goals and get you there faster and easier, all at the click of a button.
Of course, you still have to be the one to actually complete the run (there is no website yet that has the ability to do that), but feel free to get creative and map some fun runs along familiar streets in your current town.
Dana and I started our run at Sonoma State University, jogging down west on East Cotati Ave, turning left down Camino Colegio (past Windsong and Emerald Pointe). Continuing down all the way till we hit Bodway, where we turned left and headed north back up to school. This run was calculated on mapmyrun to be 3.2 miles, a good estimate to what our legs were feeling afterwards.
While certain parts were harder than others, the time seemed to pass quickly and there was many distrations for us to ease our minds. Instead of counting laps or checking our stop watches every few feet, Dana and I seemed to find the street running a huge success.
Being that Dana is an all-star and has already successfully accomplished a half-marathon last October, I keep her by my side at all times possible and get the ins and outs of long distance running. I would most definitely urge anyone to take a running buddy along with you, no matter the time of day you go running. This is proven to be much safer and rewarding. Set goals for the both of you, and stick to them week after week, and soon you will look back at when you started and laugh at how hard you once thought this challenge seemed.
So don't allow yourself to stay in your same old running routine! Get off the track, step away from the treadmill and plant your feet on some good ole' concrete. It will all pay off, and you can show off your skills to all those who stop to stare while driving by.
run-sarah-run!
Wednesday, March 17, 2010
Congratulating is easier than settling!
Well.. the day finally came. The day I completed those notoriously hard first three miles. Give yourself a pat-on-the-back. Monday afternoon I decided mid run to just suck it up and run three whole miles. I kept staying in my safe bubble of two miles. But this run was different, it was the run that I would not just settle. I knew I would be happy once I did it, and as you can see...I am so glad that I stuck with it. I feel so accomplished in just those three straight miles.
Now some of you may be saying... "woo hoo.. so you did three miles, big deal- you have a whole lot more", and yes.. you are right. But, the first three of anything are always the hardest and most breaking on a persons stamina and esteem.
Dieters who are determined to lose weight for health related issues, go through the same thing actually. Many times in a diet, whether it be protein centered, giving up all carbohydrates, or just a more well balanced selection of food, the individual may feel tempted to give up in the first three weeks. In fact, in a lot of cases, the first three weeks can make it or break it for most dieters these days. And so I ask, what do those people need the most of when they are at this crucial part in their momentous decision to lose weight.. is it negative and obsolete? No, it is inspirational and trying.
So no need to worry about how lame it sounds, you should feel incredible to get to three miles and be proud of that accomplishment. It is well deserved and admirable.
As you reach three miles, you soon will be excelling much faster each week and stretching should not be ignored. After a mid-length run like 3-4 miles, your shins, calves, and feet will be sore and stretching these important muscles is crucial in preventing injuries and extra soreness that will only hinder your future runs.
It is good to start out on a slow jog for 3-5 minutes before stretching. This gives the muscles a chance to warm up and stretch to their maximum capacity. Cold stretching is actually looked down upon. After you are nice and warmed up, proceed with two sets of these next few stretches, taking a minute break between the first set and the second.
Hamstrings: Stand straight up with feet together. Bend over and touch your toes on the ground. If this is hard to do at first, your hamstrings are most likely really tight. Don't worry, many people including myself, have tight hamstrings naturally. Stretching will ease them and you will gain more flexibility time and time again. Hold that pose for 20 seconds, breathing in and out.
Now stand feet shoulder width apart and bend in the middle, touching the ground. (this one may be easier for those tight hamstringers). Alternate to each side, holding for 20 seconds total.
Feet/Shins/Calves: For your feet, put your weight on your heels while keeping your toes on the floor as well. Likewise, lay on your back and lift one leg up and flex and point your foot. Do the same to the other foot. For your shins, stand up straight and take one foot and tap it against the floor gently for a good 40 seconds. While tapping, only lift your toes, leaving your heel resting on the floor. While doing this, move your foot in a half circle, going back and forth while tapping your foot. Do the same with the other foot. Also, a move I like to do is to lightly run in place for 20 seconds on the balls of my feet, giving my shins a mini warm-up. Calves can be done by placing both hands on a stable surface, like a wall or dresser. Put your left foot in front of the right and while keeping your foot flat on the floor, reach forward toward the wall, pulling that back muscle for 20 seconds. Repeat with the right foot in front and the left in back.
And lastly...
The back: Lie face down on the floor and put your hands under your shoulders. While keeping your hips in contact with the floor, lift yourself up in an arch, whiling breathing out of your nose.
These stretches should help with the general aches and pains of your runs, whether they be 4 miles or one. Stretching is very important and doing simple exercises will give your body a nice prelude into the run.
It did get you to three miles, it is only fair.
run-sarah-run!
Now some of you may be saying... "woo hoo.. so you did three miles, big deal- you have a whole lot more", and yes.. you are right. But, the first three of anything are always the hardest and most breaking on a persons stamina and esteem.
Dieters who are determined to lose weight for health related issues, go through the same thing actually. Many times in a diet, whether it be protein centered, giving up all carbohydrates, or just a more well balanced selection of food, the individual may feel tempted to give up in the first three weeks. In fact, in a lot of cases, the first three weeks can make it or break it for most dieters these days. And so I ask, what do those people need the most of when they are at this crucial part in their momentous decision to lose weight.. is it negative and obsolete? No, it is inspirational and trying.
So no need to worry about how lame it sounds, you should feel incredible to get to three miles and be proud of that accomplishment. It is well deserved and admirable.
As you reach three miles, you soon will be excelling much faster each week and stretching should not be ignored. After a mid-length run like 3-4 miles, your shins, calves, and feet will be sore and stretching these important muscles is crucial in preventing injuries and extra soreness that will only hinder your future runs.
It is good to start out on a slow jog for 3-5 minutes before stretching. This gives the muscles a chance to warm up and stretch to their maximum capacity. Cold stretching is actually looked down upon. After you are nice and warmed up, proceed with two sets of these next few stretches, taking a minute break between the first set and the second.
Hamstrings: Stand straight up with feet together. Bend over and touch your toes on the ground. If this is hard to do at first, your hamstrings are most likely really tight. Don't worry, many people including myself, have tight hamstrings naturally. Stretching will ease them and you will gain more flexibility time and time again. Hold that pose for 20 seconds, breathing in and out.
Now stand feet shoulder width apart and bend in the middle, touching the ground. (this one may be easier for those tight hamstringers). Alternate to each side, holding for 20 seconds total.
Feet/Shins/Calves: For your feet, put your weight on your heels while keeping your toes on the floor as well. Likewise, lay on your back and lift one leg up and flex and point your foot. Do the same to the other foot. For your shins, stand up straight and take one foot and tap it against the floor gently for a good 40 seconds. While tapping, only lift your toes, leaving your heel resting on the floor. While doing this, move your foot in a half circle, going back and forth while tapping your foot. Do the same with the other foot. Also, a move I like to do is to lightly run in place for 20 seconds on the balls of my feet, giving my shins a mini warm-up. Calves can be done by placing both hands on a stable surface, like a wall or dresser. Put your left foot in front of the right and while keeping your foot flat on the floor, reach forward toward the wall, pulling that back muscle for 20 seconds. Repeat with the right foot in front and the left in back.
And lastly...
The back: Lie face down on the floor and put your hands under your shoulders. While keeping your hips in contact with the floor, lift yourself up in an arch, whiling breathing out of your nose.
These stretches should help with the general aches and pains of your runs, whether they be 4 miles or one. Stretching is very important and doing simple exercises will give your body a nice prelude into the run.
It did get you to three miles, it is only fair.
run-sarah-run!
Saturday, March 13, 2010
Endorphins... oh how I love thee
I am sure most have heard the word, and many have felt the effect of them, but some have no idea where these little magical feelings come from.
..Well, they come from deep inside your body and can affect your behavior in a multitude of ways, both on the run and after.
Let's first start by defining these weird impulses of emotion. According to Wikipedia, endorphins are endogenous opioid polypeptide compounds. While this may sound like gibberish, let me explain it in better terms.
Endorphins are a chemical reaction that happens when you exercise. Other instances could include, excitement, pain, consumption of spicy food, and orgasm. They are produced by the pituitary gland (located at the base of the brain, and roughly the size of a pea) and the hypothalamus. They resemble the drug narcotics in their abilities to produce a painkiller and the feeling of well-being. Endorphins can be easily thought of as 'natural pain relievers'.
So you may ask..well now I know what they are, but how do they happen. So..let's say you are running and you have gotten to your third mile. On your walk home, a sense of exhilaration and happiness overcomes you. Now what? When a nerve impulse (such as pain) reaches the spinal cord, our friend, Mr. Endorphin is released to help prevent other nerve cells from releasing more pain signals; blocking the negative feeling of pain with its counterpart, pleasure.
Saturday afternoon, my friend Kendall and I went for a run outside in the warm sun. Coming back home, we discussed the phenomenon about endorphins and the reasons we both love working out. I mentioned the high I get after each run and the great feeling I exude onto others from it. She mentioned how she never really feels the endorphins and wondered if it was based on each individual and/or the activity.
The first thing I do when I get home from a long run is consume lots of food. I am both starving and depleted of electrolytes, so I reach for certain food groups to satisfy my need. As well as hunger, I am overly emotional and happy. Usually giving big hugs and inspirational pep-talks to those around me that I love. I find myself having a high on life and being uncontrollably positive. Sometimes, I love the feeling so much, I can't wait till the next run that I go on.
So if you are one of the many out there that don't feel the happiness running through your veins, do not fear! You are not alone.
Endorphins can actually vary among individuals. Even if two people take part in the same amount of exercise and suffer the same amount of pain, they are necessarily going to produce the same level of endorphins. Certain foods, such as chocolate or spicy foods, can also change the amount of endorphins secreted into ones system. This gives chocolate lovers a whole new meaning!
Not only can endorphins give you the joy of getting back out on the track, but they can provide that extra boost while working up to your goal. So get dressed for your run, pump up the music, and feel the high of those legal drugs.
run-sarah-run!
..Well, they come from deep inside your body and can affect your behavior in a multitude of ways, both on the run and after.
Let's first start by defining these weird impulses of emotion. According to Wikipedia, endorphins are endogenous opioid polypeptide compounds. While this may sound like gibberish, let me explain it in better terms.
Endorphins are a chemical reaction that happens when you exercise. Other instances could include, excitement, pain, consumption of spicy food, and orgasm. They are produced by the pituitary gland (located at the base of the brain, and roughly the size of a pea) and the hypothalamus. They resemble the drug narcotics in their abilities to produce a painkiller and the feeling of well-being. Endorphins can be easily thought of as 'natural pain relievers'.
So you may ask..well now I know what they are, but how do they happen. So..let's say you are running and you have gotten to your third mile. On your walk home, a sense of exhilaration and happiness overcomes you. Now what? When a nerve impulse (such as pain) reaches the spinal cord, our friend, Mr. Endorphin is released to help prevent other nerve cells from releasing more pain signals; blocking the negative feeling of pain with its counterpart, pleasure.
Saturday afternoon, my friend Kendall and I went for a run outside in the warm sun. Coming back home, we discussed the phenomenon about endorphins and the reasons we both love working out. I mentioned the high I get after each run and the great feeling I exude onto others from it. She mentioned how she never really feels the endorphins and wondered if it was based on each individual and/or the activity.
The first thing I do when I get home from a long run is consume lots of food. I am both starving and depleted of electrolytes, so I reach for certain food groups to satisfy my need. As well as hunger, I am overly emotional and happy. Usually giving big hugs and inspirational pep-talks to those around me that I love. I find myself having a high on life and being uncontrollably positive. Sometimes, I love the feeling so much, I can't wait till the next run that I go on.
So if you are one of the many out there that don't feel the happiness running through your veins, do not fear! You are not alone.
Endorphins can actually vary among individuals. Even if two people take part in the same amount of exercise and suffer the same amount of pain, they are necessarily going to produce the same level of endorphins. Certain foods, such as chocolate or spicy foods, can also change the amount of endorphins secreted into ones system. This gives chocolate lovers a whole new meaning!
Not only can endorphins give you the joy of getting back out on the track, but they can provide that extra boost while working up to your goal. So get dressed for your run, pump up the music, and feel the high of those legal drugs.
run-sarah-run!
Saturday, March 6, 2010
I give up on giving in!
That's it... I cannot even think about running 13.1 miles, when three seems like an eternity. But then I am reminded of where I was just two months ago, and somehow I am brought back to reality. I give up on feeling like a failure!!
Today, my roommate Dana and I went to the old football field track to run a few miles. I have found it a nice change and getting fresh air never hurt anyone. Being two slumps on the couch, we figured we should get in a good run before showering and going about our regular lazy Friday. Little did I know... that cinnamon roll I ate for brunch was a big mistake for my running performance. Live and learn, or in this case, run and regret.
As I was making my run around lap number five, I began to wonder if I would last the next four laps and finish what I set out to do this late morning. As I pushed on, trying to get my mind off of the splitting side cramp, I wondered what is best to eat before a run of any degree.
You may be saying... well duh Sarah, a frosted, processed sugar mass the size of your head is probably not the first and only thing to exert a hard run on. ... and I have to agree, what was I thinking!
First of all, during any run, you will be exerting muscles and burning calories. It is essential to have substantial fuel and high levels of blood sugar in order to get the most out of your run, of else you will be hurting through every stride, like me.
No matter when you run, evening or morning, try to eat something an hour to 45 minutes before the actual run, allowing the food to digest, but not leave the body entirely. Carbohydrates are always a great choice, which are the classic cardio burning foods; breads, grains, and pastas are all high in carbohydrates and possibly fiber (depending on your love for whole-wheat). If food is not an option, as many of us college students are going from one thing to another and can't plan on a definite food fix, at least drink anything high in sugar and electrolytes, such as fruit juice or Gatorade.
And.. take it from me. You and your body will wish you had listened when you get out on that track, road, or trail, and are hurting because you splurged for the tempting fatty pastry.
If you do find yourself stuck on your run, half way in with a cramp, don't panic. The best thing to do is to slow down, breathe through it, and gently rub the area till it begins to wane. My awesome roomie Dana put it best when she said, "when the finish seems so far, I picture myself running at my half marathon. This pumps me back up and gives me the motivation I need to finish each lap strong."
If the mileage seems daunting and you begin to go to the dark side, turn back now! No need to worry. We have all been there. Some days have a dip here or there, but that should not affect your overall impression of your running capabilities. I will have a streak of improvement, with some runs being easier than others, and then the next day, I will be fighting just to make a mile or two.
This is what progress feels like, you just need to keep up the running mojo and you will be surprised at what you run.
Try taking a running buddy with you and talking through some of the miles, the time will fly and it gives pillow talk a whole new meaning. If talking leads you a stray, plug in a good mix and think about yourself on run day and how great of an experience this will bring. You will be surprised at what a little imagery can do to your psyche-- you may get carried away and break that three mile hump that for me seemed impossible.
So don't sweat the strain -no need to let the distance get the best of you.
You are stronger than that!
From here... it is really all downhill!
run-sarah-run!
Today, my roommate Dana and I went to the old football field track to run a few miles. I have found it a nice change and getting fresh air never hurt anyone. Being two slumps on the couch, we figured we should get in a good run before showering and going about our regular lazy Friday. Little did I know... that cinnamon roll I ate for brunch was a big mistake for my running performance. Live and learn, or in this case, run and regret.
As I was making my run around lap number five, I began to wonder if I would last the next four laps and finish what I set out to do this late morning. As I pushed on, trying to get my mind off of the splitting side cramp, I wondered what is best to eat before a run of any degree.
You may be saying... well duh Sarah, a frosted, processed sugar mass the size of your head is probably not the first and only thing to exert a hard run on. ... and I have to agree, what was I thinking!
First of all, during any run, you will be exerting muscles and burning calories. It is essential to have substantial fuel and high levels of blood sugar in order to get the most out of your run, of else you will be hurting through every stride, like me.
No matter when you run, evening or morning, try to eat something an hour to 45 minutes before the actual run, allowing the food to digest, but not leave the body entirely. Carbohydrates are always a great choice, which are the classic cardio burning foods; breads, grains, and pastas are all high in carbohydrates and possibly fiber (depending on your love for whole-wheat). If food is not an option, as many of us college students are going from one thing to another and can't plan on a definite food fix, at least drink anything high in sugar and electrolytes, such as fruit juice or Gatorade.
And.. take it from me. You and your body will wish you had listened when you get out on that track, road, or trail, and are hurting because you splurged for the tempting fatty pastry.
If you do find yourself stuck on your run, half way in with a cramp, don't panic. The best thing to do is to slow down, breathe through it, and gently rub the area till it begins to wane. My awesome roomie Dana put it best when she said, "when the finish seems so far, I picture myself running at my half marathon. This pumps me back up and gives me the motivation I need to finish each lap strong."
If the mileage seems daunting and you begin to go to the dark side, turn back now! No need to worry. We have all been there. Some days have a dip here or there, but that should not affect your overall impression of your running capabilities. I will have a streak of improvement, with some runs being easier than others, and then the next day, I will be fighting just to make a mile or two.
This is what progress feels like, you just need to keep up the running mojo and you will be surprised at what you run.
Try taking a running buddy with you and talking through some of the miles, the time will fly and it gives pillow talk a whole new meaning. If talking leads you a stray, plug in a good mix and think about yourself on run day and how great of an experience this will bring. You will be surprised at what a little imagery can do to your psyche-- you may get carried away and break that three mile hump that for me seemed impossible.
So don't sweat the strain -no need to let the distance get the best of you.
You are stronger than that!
From here... it is really all downhill!
run-sarah-run!
Monday, February 22, 2010
This old self has a new body!
I am 20 years old, going on 50... or at least that is what it feels like.
Yesterday I went to the gym to fit in a good workout before the hectic week began. As I was stretching I felt good, nothing was tight, my shins were loose (which is generally my problem area), and I was pumped with a good playlist on the iPod. Things were getting good!
I did my running around the indoor track that we have access to here at SSU which makes running sometimes easier than city streets. While it is easier to navigate and blast the music, it can also get very mundane and boredom can be the breaking point with many first time runners. Despite, I began my 20 minute run and selected specific songs that kept my attention from wandering off the track.
**A good tip to starting to train for a long race or just to get more in shape, start slow and add 5 minutes every week to your run time. Last week was 15 minute runs, this week is 20. Give yourself a few days (in my case, 3-4 days) to gain distance over the overall time you are training. And never... NEVER run every day. It is too much for the body to take. I like to run every other day, incorporating weights or the bicycle between runs. Believe me (for someone who has experienced shin splints like the common cold), starting slow is the best way to achieve any amount of distance. If you go all out the first week, you will be sitting on your bum waiting for the injuries to surpass and you will be right where you left off. And then... you'll be kicking yourself.
So a 20 minute run is roughly 2 1/4 miles (I average about 9 minutes a mile). And based on experience on my part, running based on time is a lot more efficient than laps. Running is hard enough to not get distracted, but to add math on top of that, I ended up getting more frustrated with my goals than just glancing at the clock once and a while. Trust me!
Anyway, after my run, I felt great. I was sweaty and the in-and-out burger I had the night before.. flushed right out of the system. But last night I definitely had another thought coming. My knees hurt at every step I took up to my bedroom and it seemed getting off the couch was literally not going to happen. (Gives new meaning the word couch potato).
Needless to say, this weekend I will be exploring new terrain, as it is better to switch off every so often to prevent injuries. The best terrain is of course dirt, but how convenient is that to the everyday college student. Not! But, choose asphalt over concrete, and always try and switch directions on a track if you prefer to be bored. If the week just does not work for you, that's fine, look into possible parks or beaches on the weekends. With spring on it's way, plan ahead and prepare for a lovely weekend exploration to an area you are interested in. That will only make you associate running with something fun and different, preventing boredom perfectly. Plus, you will discover a place you never knew existed! A runner and explorer all in one.
Injuries are going to occur. Both of my roommates had varying injuries after their first half marathon, some far worse than others. But, if you take your time and stretch, letting the ice pack be your best friend, you will find the injuries to be less frequent.
You are sore for a reason. I find myself still telling my own body that. Those muscles are getting ready to strengthen and build a better foundation for you to work with. The body is just a machine, with the proper fuel, mileage check, and oil change, you will be well on your way to the open road.
Push that gas pedal, but don't speed. You will get there in time.
run-sarah-run!
Yesterday I went to the gym to fit in a good workout before the hectic week began. As I was stretching I felt good, nothing was tight, my shins were loose (which is generally my problem area), and I was pumped with a good playlist on the iPod. Things were getting good!
I did my running around the indoor track that we have access to here at SSU which makes running sometimes easier than city streets. While it is easier to navigate and blast the music, it can also get very mundane and boredom can be the breaking point with many first time runners. Despite, I began my 20 minute run and selected specific songs that kept my attention from wandering off the track.
**A good tip to starting to train for a long race or just to get more in shape, start slow and add 5 minutes every week to your run time. Last week was 15 minute runs, this week is 20. Give yourself a few days (in my case, 3-4 days) to gain distance over the overall time you are training. And never... NEVER run every day. It is too much for the body to take. I like to run every other day, incorporating weights or the bicycle between runs. Believe me (for someone who has experienced shin splints like the common cold), starting slow is the best way to achieve any amount of distance. If you go all out the first week, you will be sitting on your bum waiting for the injuries to surpass and you will be right where you left off. And then... you'll be kicking yourself.
So a 20 minute run is roughly 2 1/4 miles (I average about 9 minutes a mile). And based on experience on my part, running based on time is a lot more efficient than laps. Running is hard enough to not get distracted, but to add math on top of that, I ended up getting more frustrated with my goals than just glancing at the clock once and a while. Trust me!
Anyway, after my run, I felt great. I was sweaty and the in-and-out burger I had the night before.. flushed right out of the system. But last night I definitely had another thought coming. My knees hurt at every step I took up to my bedroom and it seemed getting off the couch was literally not going to happen. (Gives new meaning the word couch potato).
Needless to say, this weekend I will be exploring new terrain, as it is better to switch off every so often to prevent injuries. The best terrain is of course dirt, but how convenient is that to the everyday college student. Not! But, choose asphalt over concrete, and always try and switch directions on a track if you prefer to be bored. If the week just does not work for you, that's fine, look into possible parks or beaches on the weekends. With spring on it's way, plan ahead and prepare for a lovely weekend exploration to an area you are interested in. That will only make you associate running with something fun and different, preventing boredom perfectly. Plus, you will discover a place you never knew existed! A runner and explorer all in one.
Injuries are going to occur. Both of my roommates had varying injuries after their first half marathon, some far worse than others. But, if you take your time and stretch, letting the ice pack be your best friend, you will find the injuries to be less frequent.
You are sore for a reason. I find myself still telling my own body that. Those muscles are getting ready to strengthen and build a better foundation for you to work with. The body is just a machine, with the proper fuel, mileage check, and oil change, you will be well on your way to the open road.
Push that gas pedal, but don't speed. You will get there in time.
run-sarah-run!
Wednesday, February 17, 2010
Origins of a runner...
Who can be a runner you ask?
It is actually really simple. Anyone. Running can be done by any person, big or small, male or female, fit or unfit. There is really no specific talent behind running as there is in other sports. Everyone is given the same equipment, two feet, two legs, and a pair of shoes. (that is of course if you don't count the clothing aspect, which I would not recommend naked running). You simple use what you have been given and work at it slow.
I did track and field in Middle school and I loved it. I was always a sprinter. So whatever distance you prefer, keep that as your ticket to the finish line and know that everyone's legs move the same way.
Don't be discouraged if at first you don't succeed. Becoming a high impact distance runner does not happen over-night, believe me- I am still working at it myself. The important thing is that you have the drive to want to try and work at it.
That is really all you need to become a great runner.
Journey along with me and I will give you the ins and outs of running. From gym experiences, to magazine articles, to muscle strengthening, to simple and easy techniques for the average student, you will understand the basics of the famous on-foot sport. With specialization on half-marathon training and incorporating swimming for a more therapeutic source, you will channel your inner athlete. And... if your life is not defined by running, at least you know what the phrase, "my dogs are barking" literally means.
run-sarah-run !
It is actually really simple. Anyone. Running can be done by any person, big or small, male or female, fit or unfit. There is really no specific talent behind running as there is in other sports. Everyone is given the same equipment, two feet, two legs, and a pair of shoes. (that is of course if you don't count the clothing aspect, which I would not recommend naked running). You simple use what you have been given and work at it slow.
I did track and field in Middle school and I loved it. I was always a sprinter. So whatever distance you prefer, keep that as your ticket to the finish line and know that everyone's legs move the same way.
Don't be discouraged if at first you don't succeed. Becoming a high impact distance runner does not happen over-night, believe me- I am still working at it myself. The important thing is that you have the drive to want to try and work at it.
That is really all you need to become a great runner.
Journey along with me and I will give you the ins and outs of running. From gym experiences, to magazine articles, to muscle strengthening, to simple and easy techniques for the average student, you will understand the basics of the famous on-foot sport. With specialization on half-marathon training and incorporating swimming for a more therapeutic source, you will channel your inner athlete. And... if your life is not defined by running, at least you know what the phrase, "my dogs are barking" literally means.
run-sarah-run !
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