Set aside a few minutes each day, or at least a few times each week, to relax and picture in your mind the runner you want to be. Picture yourself making a great training run or running the actual race. As you are creating that image, try to get other senses involved by trying to feel what it will feel like to achieve your goal or push through any obstacles you envision.
Flood your mind with positive thoughts by talking to yourself every day. Tell yourself that you are a marathon runner, a sub-four hour marathoner, or whatever it is your goal might be. Our minds operate in the present so the more we tell ourselves something, even if it is not yet true, the faster our mind believes it and begins working now to make that affirmation a reality. Also, put an affirmation, race brochure, or inspiring quote somewhere you will see it every day like on your desk or bathroom mirror. from marathonrookie.com
Wednesday, January 24, 2007
Saturday, January 20, 2007
Staying Motivated and Combating Burnout
It's not uncommon for runners to suffer post-event depression after finishing a marathon. This is due in part to achieving a goal that took much time and energy to accomplish. Days after the event, runners oftentimes feel a void in their lives. Until you are ready both mentally and physically to set new goals, consider the following strategies to deal with reduced motivation and/or burnout: Run simply for fun, not worrying about following a training schedule; Supplement your running by participating in cross-training activities; Take a break altogether from running; Spend more time with family and friends and enjoy some social activities or non-athletic hobbies.
Thursday, January 18, 2007
Make Stretching After the Run Part of the Run
A workout isn't over until you stretch thoroughly (part of your cool down period) immediately following the run. Your legs will be most receptive to the benefits of stretching immediately after you run. Waiting 30 to 40 minutes later after your fatigued and tight muscles have cooled down (especially after long or fast-paced workouts) increases your chances of causing injury. In short, stretch gently and slowly while your muscles are still warm. Make the after running stretch part of the cool down process. from marathontraining.com
Sunday, January 14, 2007
The Winning Hydration Plan
The best way to prevent both dehydration and hyponatremia is to learn the right way to hydrate. Use the following tips to create your own hydration game plan:
Drink to Stay Hydrated, Don’t Overdrink — Your fluid-replacement plan should be designed to minimize loss of body weight so that you avoid dehydration during exercise but prevent weight gain from excess hydration during training or races. A good way to gauge your hourly sweat rate is to figure out the difference in body weight plus your drink volume. For example, if you lost 11/2 pounds (24 oz) during the run, and drank 12 ounces, you should try to drink 36 oz (24 + 12) each hour during similar-intensity training and racing. In this example, drinking 9 ounces every 15 minutes would do it. Overdrinking dramatically increases the risk of hyponatremia. It is vital not to overdrink before a race, because doing so can lower blood sodium even before the race begins. Also, don’t overdrink during or after the race!
Maintain a Salty Diet to make certain you replace all of the salt lost during training. During a
long race (e.g. more than four hours), consider eating salty snacks such as pretzels, especially if you are a salty sweater.
Favor Sports Drinks like Gatorade thirst quencher over water during long distance or intense
training and competition, to help keep your body hydrated, fueled and salted. The flavor of a sports drink will encourage you to drink enough to stay hydrated, the carbohydrate energy will fuel your active muscles, and the electrolytes will help replace some of what is lost in sweat. But remember don’t overdrink any fluid!
Recognize Warning Signs of both heat illness and hyponatremia and learn to distinguish
between the two. When in doubt, stop exercise, stop drinking and seek medical help fast.
Dehydration: Too Little of a Good Thing
Keeping the body properly hydrated with the right fluids is essential to safety and performance in a marathon. The fiercest competitor an endurance athlete faces is dehydration. The first obvious sign of dehydration is thirst, but things can quickly get worse. Dehydration not only hampers performance but also increases the risk of heat illnesses, such as heat exhaustion or potentially deadly heat stroke. The good news is that dehydration and heat illness can be prevented and performance improved simply by following the right fluid-replacement plan.
Signs of dehydration and heat illness can include:
• Headache
• Fatigue
• Dizziness
• Nausea
• Muscle cramps
• Weakness
• Irritability
• Vomiting
• Heat flush
• Abnormal chills
Hyponatremia: Too Much of a Good Thing
While it’s important to drink enough to remain hydrated, overhydrating by drinking too much can lead to a condition called hyponatremia, which is serious and sometimes deadly.
What is Hyponatremia?
Hyponatremia is a condition that occurs when the level of sodium in the blood drops below 135
mEq/L (138-142 is normal).* Symptoms of hyponatremia usually begin at blood sodium values
below 130, with values less than 120 resulting in a serious medical emergency. Exercise-related
hyponatremia is thought to be caused by overdrinking. Although rare, hyponatremia can result in seizure, coma, and death, so it is vital that athletes learn about the condition and how to prevent it.
Who’s at Risk for Hyponatremia?
Anyone who drinks too much and does not adequately replace the sodium that is lost in sweat
risks hyponatremia, but certain people should be especially careful:
• Endurance athletes – those exercising more than four hours
• Athletes on lowsodium diets
• Beginning marathoners who tend to run slowly and are hyper-vigilant about hydration
• Athletes who overhydrate before, during, and after exercise
• Salty sweaters – those athletes whose skin and clothes are caked with white residue after exercise
Symptoms of Hyponatremia Watch for a combination of these symptoms, especially if you or somebody you know is at a high risk for the condition.
• Rapid weight gain
• Swollen hands
• Confusion and feet
• Dizziness
• Throbbing headache
• Nausea
• Apathy
• Severe fatigue
• Cramping
• Lack of coordination
• Bloated stomach
• Wheezy breathing
• Seizure
Seek emergency care for hyponatremia victims. In most cases, they will be treated with:
• An intravenous solution of a concentrated sodium solution,
• A diuretic medication to speed water loss, and
• An anti-convulsive medication in the case of seizure.
The Runners’ Resource for Sports Medicine Montain SJ, MN Sawka, and CB Wenger. Hyponatremia associated with exercise: Risk factors and prognosis. Exerc Sports Sci Rev 29:113-117, 2001.
Drink to Stay Hydrated, Don’t Overdrink — Your fluid-replacement plan should be designed to minimize loss of body weight so that you avoid dehydration during exercise but prevent weight gain from excess hydration during training or races. A good way to gauge your hourly sweat rate is to figure out the difference in body weight plus your drink volume. For example, if you lost 11/2 pounds (24 oz) during the run, and drank 12 ounces, you should try to drink 36 oz (24 + 12) each hour during similar-intensity training and racing. In this example, drinking 9 ounces every 15 minutes would do it. Overdrinking dramatically increases the risk of hyponatremia. It is vital not to overdrink before a race, because doing so can lower blood sodium even before the race begins. Also, don’t overdrink during or after the race!
Maintain a Salty Diet to make certain you replace all of the salt lost during training. During a
long race (e.g. more than four hours), consider eating salty snacks such as pretzels, especially if you are a salty sweater.
Favor Sports Drinks like Gatorade thirst quencher over water during long distance or intense
training and competition, to help keep your body hydrated, fueled and salted. The flavor of a sports drink will encourage you to drink enough to stay hydrated, the carbohydrate energy will fuel your active muscles, and the electrolytes will help replace some of what is lost in sweat. But remember don’t overdrink any fluid!
Recognize Warning Signs of both heat illness and hyponatremia and learn to distinguish
between the two. When in doubt, stop exercise, stop drinking and seek medical help fast.
Dehydration: Too Little of a Good Thing
Keeping the body properly hydrated with the right fluids is essential to safety and performance in a marathon. The fiercest competitor an endurance athlete faces is dehydration. The first obvious sign of dehydration is thirst, but things can quickly get worse. Dehydration not only hampers performance but also increases the risk of heat illnesses, such as heat exhaustion or potentially deadly heat stroke. The good news is that dehydration and heat illness can be prevented and performance improved simply by following the right fluid-replacement plan.
Signs of dehydration and heat illness can include:
• Headache
• Fatigue
• Dizziness
• Nausea
• Muscle cramps
• Weakness
• Irritability
• Vomiting
• Heat flush
• Abnormal chills
Hyponatremia: Too Much of a Good Thing
While it’s important to drink enough to remain hydrated, overhydrating by drinking too much can lead to a condition called hyponatremia, which is serious and sometimes deadly.
What is Hyponatremia?
Hyponatremia is a condition that occurs when the level of sodium in the blood drops below 135
mEq/L (138-142 is normal).* Symptoms of hyponatremia usually begin at blood sodium values
below 130, with values less than 120 resulting in a serious medical emergency. Exercise-related
hyponatremia is thought to be caused by overdrinking. Although rare, hyponatremia can result in seizure, coma, and death, so it is vital that athletes learn about the condition and how to prevent it.
Who’s at Risk for Hyponatremia?
Anyone who drinks too much and does not adequately replace the sodium that is lost in sweat
risks hyponatremia, but certain people should be especially careful:
• Endurance athletes – those exercising more than four hours
• Athletes on lowsodium diets
• Beginning marathoners who tend to run slowly and are hyper-vigilant about hydration
• Athletes who overhydrate before, during, and after exercise
• Salty sweaters – those athletes whose skin and clothes are caked with white residue after exercise
Symptoms of Hyponatremia Watch for a combination of these symptoms, especially if you or somebody you know is at a high risk for the condition.
• Rapid weight gain
• Swollen hands
• Confusion and feet
• Dizziness
• Throbbing headache
• Nausea
• Apathy
• Severe fatigue
• Cramping
• Lack of coordination
• Bloated stomach
• Wheezy breathing
• Seizure
Seek emergency care for hyponatremia victims. In most cases, they will be treated with:
• An intravenous solution of a concentrated sodium solution,
• A diuretic medication to speed water loss, and
• An anti-convulsive medication in the case of seizure.
The Runners’ Resource for Sports Medicine Montain SJ, MN Sawka, and CB Wenger. Hyponatremia associated with exercise: Risk factors and prognosis. Exerc Sports Sci Rev 29:113-117, 2001.
Friday, January 12, 2007
Play While You Run - Five workouts that will keep you coming back for more
A nonrunner once told me, "Yeah, I'll start running as soon as I see someone running and smiling at the same time." She had a point. If we don't have fun during our workouts, we'll never stay motivated for a lifetime of running.
To keep running interesting, I propose balancing your workouts with playouts. Here are five playouts for you to try.
With Company
If you're running with a group of friends, try the following:
Chase: Start runners from slowest to fastest on a track or a designated course. The faster runners chase and try to pass the slower runners (who refuse to let them) before the finish. Ideally everyone finishes the race at the same time. Stagger the start as fairly as possible by handicapping runners based on their current 5K PRs. For instance, someone with a 25-minute 5K time would start seven minutes ahead of someone with an 18-minute best.
Scavenger Hunt: If you have a running group of four or more, play in teams. Each team first jogs along a running route and hides various items. The teams then meet at the designated start and exchange lists that offer clues about the location of each of the items. Everyone sprints off. The first team to find all the items and return to the starting point wins.
I've run many versions of these scavenger hunts, and each one has produced hilarious moments. Best of all, you gain a quality speed session without feeling as if you've worked too hard.
On Your Own
If you're by yourself, try these runs:
Fantasy Race: Watch a world-class track meet or race, or even an inspiring running movie. Then the next time you run, pretend you're one of the elite runners in the race you watched. I don't think I've seen any sporting event more exciting than the come-from-behind victory of Billy Mills in the 1964 Olympic 10,000 meters. When I run, I often recreate the race in my head. I'm Billy Mills getting bumped and tripped by competitors on the last lap, falling behind but then mounting an awesome kick to pass two runners and claim the gold medal.
Prediction Run: Predict how long it will take you to run a particular course. Then leave your watch at home (or at least cover up the face with masking tape) and see how close you can come to your predicted time. Record your results in your training log.
Purposeful Run: Instead of running simply for the sake of exercise, run to accomplish a goal. Slip your bank card in your shorts pocket and run to the ATM to get cash. Run to a friend's house to drop off that CD you borrowed three months ago (make sure to wipe your sweat off the plastic case). Run to the convenience store for those smoke-alarm batteries. Such short stops do more than break up your run. They allow you to accomplish otherwise mundane tasks.
From Runner's World, October 1999, p. 38
To keep running interesting, I propose balancing your workouts with playouts. Here are five playouts for you to try.
With Company
If you're running with a group of friends, try the following:
Chase: Start runners from slowest to fastest on a track or a designated course. The faster runners chase and try to pass the slower runners (who refuse to let them) before the finish. Ideally everyone finishes the race at the same time. Stagger the start as fairly as possible by handicapping runners based on their current 5K PRs. For instance, someone with a 25-minute 5K time would start seven minutes ahead of someone with an 18-minute best.
Scavenger Hunt: If you have a running group of four or more, play in teams. Each team first jogs along a running route and hides various items. The teams then meet at the designated start and exchange lists that offer clues about the location of each of the items. Everyone sprints off. The first team to find all the items and return to the starting point wins.
I've run many versions of these scavenger hunts, and each one has produced hilarious moments. Best of all, you gain a quality speed session without feeling as if you've worked too hard.
On Your Own
If you're by yourself, try these runs:
Fantasy Race: Watch a world-class track meet or race, or even an inspiring running movie. Then the next time you run, pretend you're one of the elite runners in the race you watched. I don't think I've seen any sporting event more exciting than the come-from-behind victory of Billy Mills in the 1964 Olympic 10,000 meters. When I run, I often recreate the race in my head. I'm Billy Mills getting bumped and tripped by competitors on the last lap, falling behind but then mounting an awesome kick to pass two runners and claim the gold medal.
Prediction Run: Predict how long it will take you to run a particular course. Then leave your watch at home (or at least cover up the face with masking tape) and see how close you can come to your predicted time. Record your results in your training log.
Purposeful Run: Instead of running simply for the sake of exercise, run to accomplish a goal. Slip your bank card in your shorts pocket and run to the ATM to get cash. Run to a friend's house to drop off that CD you borrowed three months ago (make sure to wipe your sweat off the plastic case). Run to the convenience store for those smoke-alarm batteries. Such short stops do more than break up your run. They allow you to accomplish otherwise mundane tasks.
From Runner's World, October 1999, p. 38
Sunday, January 07, 2007
Yoga for Runners – How it Can Improve Your Performance
With yoga's current popularity and visibility in the media, there aren't many people out there who haven't at least considered taking a yoga class. What has kept many of those same people from actually attending a class is their lack of flexibility. Prospective students often come to me and say, "I'd like to come to yoga but I can't even touch my toes" as if this were some sort of prerequisite for the class. My reply to those people is often "Would you like to improve your flexibility?" to which they quickly reply YES! Well folks, you have to start somewhere. Just as you did when you began running, you first just had to get out there and run, the same is true of yoga and flexibility. Flexibility is a progressive process as well as a by-product of your yoga practice and is not a requirement to begin the practice. Just like anything else, to see real results requires your time and consistent effort. A consistent yoga practice can reduce your chances of injury, improve your mental focus, and lengthen those muscles that may remain contracted long after you've finished your run, leaving you feeling tight and stiff.
A lot of people tell me, "I stretch" but just what does that mean? It’s very important to stretch all the muscles of the body, not just those you used during your run so that you can create a sense of balance in the body. You may know a few common stretches for the hamstrings but what about the hips, the knees, the back and the chest? Lengthening and opening these areas simply feels good. The body was created with the capacity to be flexible but at some point, we stopped making the movements that sustained this flexibility. As a result of not making these movements, the body resists them. Consider how long it has been since you actually moved in a certain way that the body is resisting. Until the body becomes accustomed to making those movements again, or even for the first time, there will be resistance. Thus, it may be less than comfortable. But isn't running the same way? As your endurance builds and your lung capacity increases, the body becomes less resistant to running and you feel good. Stretching is best done after your run. To warm up before you run, simply walk briskly. Stretching cold muscles with static stretches is an invitation to injury. Always stretch warm muscles using the breath to help ease the resistance you feel. A supple, flexible body will be more resistant to injuries.
In your yoga practice, you are taught to breath through the nose, keeping the lips together. This allows the nose to do its' job. The nose warms, moisturizes and filters the air as well as affecting the nervous system differently than mouth breathing. I'm not suggesting you stop using the mouth to breath. What’s important is an increased awareness of the breath, a deepening and steadying of it, and taking the breath deep into the pit of the lungs. The richest supply of blood, which is used to transport the breath to the muscles where it becomes energy for you, is in the bottom of the lungs. Because the majority of us are chest breathers, we never really access the entire lungs. As we learn to do this, our lung capacity will increase which will automatically increase our stamina.
Yoga is a practice of paying attention to details. Each pose or sequence of poses asks many things of the body, all of which are important. To carry out all of these details requires focus and concentration. Each time we practice, we're not only practicing the physical postures but we're also working on that mental focus, keeping the mind on what it is doing and not off in the past or future where the mind quite often resides. As the mind becomes used to this time of focused energy, you find that you're able to extend that focus into other areas of your life and become more productive.
"Practice and all else is coming" is a quote attributed to Patthabi Jois, an ashtanga yoga master. Applying this simple suggestion to our lives opens many doors to our endless potential. Yoga will benefit you inside and out. It's up to you to explore these benefits for yourself. I hope to see you on the mat. By Suzanne Goldston RYT certified integral and ashtanga yoga instructor.
A lot of people tell me, "I stretch" but just what does that mean? It’s very important to stretch all the muscles of the body, not just those you used during your run so that you can create a sense of balance in the body. You may know a few common stretches for the hamstrings but what about the hips, the knees, the back and the chest? Lengthening and opening these areas simply feels good. The body was created with the capacity to be flexible but at some point, we stopped making the movements that sustained this flexibility. As a result of not making these movements, the body resists them. Consider how long it has been since you actually moved in a certain way that the body is resisting. Until the body becomes accustomed to making those movements again, or even for the first time, there will be resistance. Thus, it may be less than comfortable. But isn't running the same way? As your endurance builds and your lung capacity increases, the body becomes less resistant to running and you feel good. Stretching is best done after your run. To warm up before you run, simply walk briskly. Stretching cold muscles with static stretches is an invitation to injury. Always stretch warm muscles using the breath to help ease the resistance you feel. A supple, flexible body will be more resistant to injuries.
In your yoga practice, you are taught to breath through the nose, keeping the lips together. This allows the nose to do its' job. The nose warms, moisturizes and filters the air as well as affecting the nervous system differently than mouth breathing. I'm not suggesting you stop using the mouth to breath. What’s important is an increased awareness of the breath, a deepening and steadying of it, and taking the breath deep into the pit of the lungs. The richest supply of blood, which is used to transport the breath to the muscles where it becomes energy for you, is in the bottom of the lungs. Because the majority of us are chest breathers, we never really access the entire lungs. As we learn to do this, our lung capacity will increase which will automatically increase our stamina.
Yoga is a practice of paying attention to details. Each pose or sequence of poses asks many things of the body, all of which are important. To carry out all of these details requires focus and concentration. Each time we practice, we're not only practicing the physical postures but we're also working on that mental focus, keeping the mind on what it is doing and not off in the past or future where the mind quite often resides. As the mind becomes used to this time of focused energy, you find that you're able to extend that focus into other areas of your life and become more productive.
"Practice and all else is coming" is a quote attributed to Patthabi Jois, an ashtanga yoga master. Applying this simple suggestion to our lives opens many doors to our endless potential. Yoga will benefit you inside and out. It's up to you to explore these benefits for yourself. I hope to see you on the mat. By Suzanne Goldston RYT certified integral and ashtanga yoga instructor.
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