The shape of things

I don't know about you, but ever since November 1 I've been dreaming of fried turkey. Mmm. And dressing. And sweet potatoes. And gravy.

You get the point. Thanksgiving is coming up soon (a little less than two weeks) and I've got a great idea for you. In order to enjoy your thanksgiving meal and not completely derail your healthy-eating-living lifestyle, sign up for your local turkey trot.

A turkey trot is typically held the morning of Thanksgiving. Most trots are a 5K (which is 3.1 miles) and seem pretty family-friendly. Visit active.com to see if your area is having a turkey trot. Can't find it there? See if your local running club or running shoe store has information about a trot.

Now I know you may think it's a little last minute - and perhaps it is - but if you're fairly new to running, I'd still suggest signing up for a trot. It's a perfect time to do it and if not now, when? Right? There are training programs (like couch to 5k) but most of the plans last 6-9 weeks. Which is obviously too long for this race.

But, if you've been doing some running (even if it's run/walking), a 3 mile course is a great place to get a taste of what races are all about. You don't have to run the whole thing. In fact, you could do your run/walk workouts on the course. The only thing is, chances are you'll push yourself a bit harder than you do on your workouts. And you may completely surprise yourself!

Take a family member or friend along with you. It's a great way to start the Thanksgiving day and it will make you feel a lot less guilty when you dig into that pumpkin pie!

Too often we see these ultra thin celebrities prance around LA shopping, swimming and partying. We never see them working at being thin - except for a shot of them walking out of yoga studio - and we never ever see them eating. gasp.

But that's why I love me some Reese Witherspoon. Not only do we see her eating ice cream a lot - we see her working out even more. And her workouts are good old fashioned jogs, walks and ab work in the park. I love it.



We need to see more pics of celebrtities being real. Or maybe we just need more celebrities who are real. Either way, I'm on the same page as Reese - I LOVE ICE CREAM. So much that I have it probably five times a week - I know! But, I also workout 3-4 times a week and watch what else I eat so I can enjoy my ice cream guilt-free.



This weekend if you want that dessert - have it - just like Reese does. And then take advantage of the beautiful weather and go for a jog or a walk or just do something active. Have fun!

Enjoy Life! :)

I know. I know. All I've been posting about lately is running! I'm sorry. But I just couldn't keep this great tip from you guys.

Self.com enlisted 2-time Olympic Gold medalist Gail Devers to watch some tape of 5 or so girls running and comment on their stride, posture and give them tips on how to improve their speed.

I watched the video and listened to all the tips yesterday and when I got on the treadmill after work I picked one close to the mirrors so I could critique my form.

If you're new to running or an "old pro" this video will help you out. Maybe you aren't comfortable yet running and you are self concious about the way you run - or maybe you've been running a long time and are getting frustrated becasue you cannot increase your speed.

Here are a few of Gail's tips that helped me out:

1. When you run you want to be leaning just a little bit forward. Most of the women in the video were either too upright or were leaning back, this slows you down and adds drag.

2. You want to land on the balls of your feet when you run, but you don't want to have pointed toes (she calls it the dancer run). Your feet should be flexed when running and should hit the ground toe to heel - not flat footed and not heel first.

3. Your stride should feel like you're riding a bicycle. Your feet should come up quite a bit behind you. I tried this yesterday and was impressed at how much better it felt to move my feet in a circular motion.

Watch the video and go to the gym to critique your form (do like I did and find a spot near a mirror). Some basics you want to remember is to keep your shoulders relaxed and away from your ears.

If you've been reading my cardio routine posts you'll notice that I've been mentioning a "tempo run" for runners to add to their weekly repertoire. I've realized that I have not done a decent job of explaining this type of run - so thanks to the Nov. issue of Runners World, here's an explanation:

Technical things: In order to run your best distance you need to have an excellent "lactate threshold." I'll spare you the details (because frankly I don't really understand it too well) but basically doing a tempo run trains your body to become better at buffering the lactic acid - which comes down to you will be able to run faster and longer.

If you run too slow you won't produce the excess lactic acid that is necessary - if you run too fast you'll build up the lactic acid too quickly and you'll be fatigued before the 15-20 minutes that is necessary to gain the desired effect.

If running faster and longer is appealing to you - read on to find out how to find your tempo pace:

1. Exertion: First way is to use the perceived exertion chart I mentioned in this post. You need to be running at a speed that is comfortably hard - so an 8 out of 10 on that chart. (Which is a difficult pace, being able to maintain a conversation takes a lot of effort)

2. Breathing: A normal easy pace should put you at three strides while breathing in and three strides breathing out. Tempo pace should be two strides in and two strides out.

3. Race Pace: Add 20 to 30 seconds per mile to a recent 5K pace, or 15 to 20 seconds to your 10K pace. So if you ran a 5K in 27 minutes - your tempo pace would be around 9:20 minute mile. (Which translates to 6.4-6.5 mph on the treadmill).

So now you know your tempo pace: here's how you should do this tempo run -

If you're new at tempo runs do a 10 to 15 minute warm up and cool down every time. For WEEK 1 do 3 minutes at your tempo pace, and 60 seconds at a very easy jog. repeat 5 times. Then WEEK 2 do 4 minutes at tempo pace with a 60 second jog after - repeat five times. On WEEK 3 do 5 minutes at temp pace and 90 second recovery jog - repeat 4 times. And finally on WEEK 4 do a 20 minute steady tempo pace.

Not new at tempo runs? Warm up 2-3 miles at an easy pace - do a steady 20 minute tempo run - and cool down for 1-2 miles at an easy pace.

I showed you last week how to do a hills workout which is a great way to get your heart pumping and keep your muscles guessing.

Another great way to vary your cardio is to do sprints or interval training. Basically it helps your body (your heart, specifically) become more efficient because it's working harder at almost maximum intensity for short bursts.

This is a workout I created and did yesterday on the treadmill. I was sweating up a storm after! Try it soon:

• Burns 370 calories (based on a 145 pound woman, self.com)

0-3 minutes: Walk 3.5 mph, 1% incline (keep it at 1% the whole time) (RPE: 3)
3-3:30: Sprint at 7.5 mph (RPE: 9)
3:30-4:30: Recover, jog at 5.0 (RPE: 5-6)
4:30-5:30: Sprint at 7.5 mph
5:30-7:30: Recover, jog at 5.0
7:30-9:00: Sprint at 7.5 mph
9:00-12:00: Recover, jog at 5.0
12:00-14:00: Sprint at 7.5 mph
14:00-18:00: Recover, jog at 5.0
18:00-18:30: Sprint at 7.5 mph
18:30-19:30: Recover, jog at 5.0
19:30-20:30: Sprint at 7.5 mph
20:30-22:30: Recover, jog at 5.0
22:30-24:00: Sprint at 7.5 mph
24:00-27:00: Recover, jog at 5.0
27:00-29:00: Sprint at 7.5 mph
29:00-32:00: Recover, jog at 5.0
32:00-35:00: Cool down, walk at 3.5 mph

If you don't have 35 minutes, split it in half and finish your last sprint/recover at 18:00 minutes and do a 3 minute cool down.

The RPE is rate of perceived exertion: RPE 1 is laying in bed and hitting the snooze button, and RPE 10 is your ultimate maximum exertion (all out can't go any faster sprint). Look at the end of this post for more details.

Obviously if you cannot currently run at a moderate pace for 30 minutes straight, this will be a little too intense for you. A great way to modify it is to either walk during the recovery periods (a brisk walk, though, like 4 mph). And if that's still too much, instead of sprinting at 7.5 mph, maybe do 6 mph.

Like I said before if you're a runner or if you want to start training for a race you really need to keep your runs varied. You'll need to do one set of interval training a week - but make sure you either REST or do a very EASY run the next day.

Here's a typical run schedule: Intervals (1 day), Tempo/Race pace Run (1 day), Easy Run (1-2 days), Long Run (1 day)

RATE OF PERCEIVED EXERTION (RPE)

RPE Intensity Level
3-4 Easy to moderate; you should be able to maintain this level and carry on a conversation with minimal effort.
5-6 Moderate; you can maintain this level and have a conversation with some effort.
7-8 Difficult; maintaining this level and having a conversation requires quite a bit of effort.
8-9 Peak effort; you won't be able to maintain this level for more than 3-4 minutes.
10 No-talking zone.

The past couple of months my cardio workouts have been very blah. I've been getting on the treadmill setting it at 6.0 and just jogging for either 2-3 miles, getting off and going home.

Yesterday I found an old cardio workout from Shape Magazine that incorporates speed training and hills into it. So I decided to give the old workout a try - and man it kicked my butt!

I'm not sure what you're cardio workouts consist of, but if you find yourself in autopilot mode, it may be time to rev things up. So in that spirit I will share a few cardio workouts that beat boredom and will help you burn more calories.

Hills workout (the one I did yesterday) - treadmill

• 0-4 minutes - Warm up at 0% incline at 3.5 mph
• 4-5 - 1% incline, 5 mph
• 5-6 - 2% incline, 5 mph
• 6-7 - 3% incline, 5 mph
• 7-8 - 2% incline, 5 mph
• 8-9 - 1% incline, 5 mph
• 9-11 - 0% incline, 5.5 mph recover
• 11-13 - 1% incline, 6.0 mph
• 13-15 - 2% incline, 5.5 mph
• 15-17 - 4% incline, 5.0 mph
• 17-19 - 2% incline, 4.5 mph
• 19-21 - 1% incline, 4.0 mph
• 21-23 - 0% incline, 5.5 mph recover
• 23-24 - 1% incline, 6.0 mph
• 24-25 - 2% incline, 6.0 mph
• 25-26 - 3% incline, 6.0 mph
• 26-27 - 4% incline, 6.5 mph
• 27-30 - 0% incline, 3.5 mph Cool Down

(Obviously, you should choose the speeds that are best for you. Before I was running comftorbaly for 30 minutes, I'd walk during the recover periods instead of jogging. Modify it to fit your physical activitiy level)

Here's a few links to some other workouts:
1. Elliptical Workout
2. Treadmill Big Hills Workout
3. Long list of Fitsugar's Cardio Workouts

If you're a runner you'll want to mix up your runs throughout the week. For example, you'll want to do one workout with sprints, you'll want to do one long and steady run, you'll want to do some easy runs, and some tempo runs (tempo is like a race pace, but shorter than race distance).

The benefit of mixing up your runs and your cardio workouts is that your heart and body will have to work harder than when you're on auto pilot, which means you'll burn more calories and you'll keep getting fitter and stronger.

I started running two years ago around this time of year. When I started running I was just wearing a normal pair of sneakers - nothing special, you're typical cross-trainers. A few months in I decided I'd buy a pair of running shoes. I didn't do any research, I just got in my car and drove to a sporting good store and bought a pair of Asics. They were only $40 and I was psyched.

This spring I was training for a 10K and decided to do some running shoe research. The shoes I had were fine, but I felt like I was missing out. So I read all the articles on runnersworld.com, did all sorts of tests to find out what type of arch I had, etc. As I looked through the results, the prices shocked me - $120 for a pair of shoes that they recommend you change out every year or so. Yikes.

And then I found the pair I ended up buying in the list (buried, of course). They were a pair of Asics and they were $70. I was willing to pay that amount so I went out and bought them. And I love them.

So I read this article today about how researchers found that a running shoe brand's most costly model wasn't any better than their most inexpensive model. Great news, right?

The study was very SMALL - only 43 volunteers - BUT, they did find that in terms of comfort and added features there was little if not NO difference between the $150 pair and the $80 pair.

The second page of the article talks about how to pick out a running shoe and they have great tips if you're in the market.

Hopefully this article will have saved you some money! Happy running. 

If you have not yet heard, a 35 year old man died yesterday while running the Chicago Marathon. Unprecedented high  temperatures (88 at the highest) and terrible humidity caused about 200-300 runners to go to the hosipital and many more to be treated on-site. In fact, the heat and humidity was so bad that the race officials canceled the race half way through.

Scary.

This tragic story reminds me of the many reasons why I choose to use the treadmill during the summer months in south Louisiana. As boring as it is and as hard as it is to stay on to log substantial miles -it totally outweighs the risks of heat exhaustion. (We're normally around 90-95 degrees with 70-90% humidity). 

I know it may be a little late to be posting this - considering it's October - but obviously Chicago experienced extreme temps that were unheard of previously. So the main point is to be vigilant. Check the temp and humidity before going on a run outdoors (especially a long run) and prepare yourself.

There's a great article on Runner's World about how to get ready for a marathon in the heat. The author has some great tips. Read more. 

Ever since I started running I've encountered quite a few pretentious runners who believe firmly that running on a treadmill is not "running." I find this ABSURD! Some of these snotty runners will even say that people hold on to the rails of a treadmill while running so this makes it the same as walking ---- wha?!

This makes me so mad. It goes hand in hand with my earlier post about these ad campaigns that try to separate runners from joggers making it falsely seem like there's a fierce battle between those who run 8+ minute miles and those who run 12 minute miles. Once again, absurd!

Creating this battle is ridiculous and fruitless and effectively turns people away from the sport of running. Running's been so good to my body and well-being that I would hate for anyone to shy away from it because pretentious people tell them that their "treadmill workouts don't count" or that "you're just a jogger therefore you can't call yourself a runner."

I was happily amused today when I read a few articles about heat stroke. Being that it is August and the hottest part of the summer (and apparently one of the hottest in a while for the nation) people are being cautioned about working out too hard and too much in the heat. WebMd has a whole article about the symptoms of heat exhaustion and heat stroke and who is at risk. And just this morning Fitsugar posted about heat and humidity.

She included this great chart on how to tell whether or not the heat/humidity will put you at risk of heat stroke.

Check out the chart and be vigilant. If it's too hot outside, don't shy away from the gym and the treadmill. Pay no attention to those who say a treadmill workout doesn't count. If your heart rate is up and you're breaking a sweat you're working your body and your heart. Happy running.

I found this really interesting post/editorial about a new running shoe ad campaign. Click on the thumbnail to see a bigger version that you can read. The main point of the ad is separating runners from joggers - making "runners" seem better/superior.

The writer blasts this. He believes (as I do too) that we shouldn't make distinctions. That all who run will run fast some days and slow on other days, it does not make one better than the other. And these "distinctions" are actually created by somebody in an advertising firm and aren't really the case in the real world. We're all running. All runners are good runners.

The best part was reading through the comments that runners added to the post. I really liked a lot of them and will post a few tidbits here:

• "Whether you want to classify me as a jogger or a runner is up to you but I don't think either term should be used in a derogatory manner. Making running/jogging welcoming and inclusive will benefit the sport as well as encourage recreational fitness."
  
  
• "as for faster, more experienced runners, I've encountered nothing but caring and support from those in my life."
  
  
• "Okay, I seriously want to meet a jogger who would stop for a snow-cone mid-jog. It makes me wonder - who is writing these ads? Do they ever actually run?"
  
  
• "But for me, running is so intensely personal, that no ad will influence me too much. I choose running for my own reasons."
  
  
• "Slow runners beat the tar out of couch potatoes!"
  
  
• "Also, I couldn't help but think that those "runners" who supposedly jet, hyper-awarely, of course, through abandoned mine shafts, old factories, and virgin mountain ranges don't end up as dead bodies themselves! I'm in an area where mountain lions are still a common sighting, and let me tell you, a sno-cone stand can feel like a far preferable thing to be blocking your path."

What do you think about the ad and the campaign?