Sunday, August 27, 2017

What a great summer!

Sending a gigantic THANK YOU to all who made this summer's Summer Strider program a huge success!!!  Until I see you again next May, have a fantastic fall, a wonderful winter, and a spectacular spring! 
Happy Striding!

Monday, August 14, 2017

You Don't Have to Be Fast....you just have to do it!

Back in my army days, I was a fast runner.  Who knows if it was my younger age or just having the motivation of a drill sergeant, but either way, I was running 6ish minute miles.   After dealing with plantar fasciities for a decade, I had long packed away my running shoes and never given it another thought until I started my first "Summer Striders" program.  I did running/walking intervals and realized that my formerly 6is minute miles were more like 12-15 min miles.  I started questioning whether there was any value to running especially since I was so slow.  If we are being honest, I have a ton of friends who can walk faster than I was typically running.  But after talking with many professional runners and doing a lot of research, I realized that the speed of running has little to do with the health (physical and mental) benefits of running.
Want to learn more?  Click HERE to check out an article from Women's Running Magazine.  It's just about getting out there and taking the steps!

Monday, August 7, 2017

Do I Really Need a Training Plan?

No, BUT.....there are MANY benefits to using one.

First, let's start with WHAT IS A TRAINING PLAN?
A training plan is a written schedule of what you should be doing either everyday of the week or during your walk/run training sessions.  Training plans are strategic schedules that help the walker/runner to safely prepare for an event such as a 5K, but they can also be used to help the walker/runner increase the distance s/he goes and/or to help the walker/runner to get faster.

Second, WHY IS USING A TRAINING PLAN A GOOD IDEA?
Training plans are great tools/resources because they often are created by certified coaches who have broken up the distance or time goal over a number of weeks to help a walker/runner get from where they currently are (i.e. a 15 minute mile or 1.5 miles) to where they want to go (i.e. a 12 minute mile or to do a 5K).  The big reason to use a training plan is that the increase in physical effort (i.e. faster or further) is spread out over a number of weeks to help the walker/runner safely adapt to the new physical demands and thus reducing the chance of getting hurt.

Next, SHOULD I USE A TRAINING PLAN IF I'M NOT DOING A RACE?
YES definitely!  Training plans are not just for elite athletes looking to run in the Olympics :)   I'm a big fan of the recreational walker/runner using a training plan for a couple of reasons.  First, it acts like a personal coach and removes the guess work of "how far should I go today" or "how fast should I do it".  You simply look at the date on the training plan and that's what you do (of course, you modify the distance and intensity if needed because of things such as illness or weather).   Second, the gentle increase in time and distance over time and the differences in sessions during the week (hills, speed, intervals, slow, etc) help prevent your body from becoming acclimated.  Your body needs to constantly be challenged...to have things changed up.  If you are always walking the same pace for the same distance, you are not getting the most out of your exercise because your body is conditioned to it.  Using a plan as a guide will help keep your body guessing and help you to get the most out of every workout session.

Lastly, IS THERE ANYTHING ELSE I SHOULD KNOW ABOUT USING A TRAINING PLAN?
YES!  One size does not fit all!  Although there countless numbers of plans created by "experts", it's advisable to pick the one that works for you and modify it as you may need.  One good example is a training plan for a half marathon.  Most half marathon training plans have the runner only run up to 10 miles prior to the event, but I found in my training that I needed the experience to give me confidence of running 11, 12, and 13 miles a couple of times prior to the event.  Other examples of ways to modify training plans may be to increase a 3 times a week plan to 4 times a week or to decrease a 5 times a week plan down to 4 times a week.  Altering a training plan is not difficult, but there are people who are happy to help you (myself, 3 Rivers Running Company staff, etc).

I mention all of this because there is a very nice walking (or it can be adapted to running) training plan from Mayo Clinic that is 12 weeks long.  Click HERE to check it out.  It just might be the "thing" to help keep you motivated as Striders wraps up in the next few weeks and the busy fall season begins. 

Monday, July 31, 2017

Summer Salsa Snack



With the summer heat upon us, it's time to kick back with a refreshing Summer Salsa Snack....what???? Yeah, that's right - you heard me.  A summer Salsa.....made of with fresh fruit and served on cinnamon sugar pita chips.  Check out the recipe HERE.


Monday, July 24, 2017

Favorite Walking Plans

We are all walking (or running) for different reasons, but we have some commonalities that bond us including improved health.  No matter what your reason for walking/running, there are ways to tailor your training sessions to maximize your efforts to help you reach your goals and keep you motivated along the way.
Leading walking experts describe their favorite walking workouts HERE.

Monday, July 17, 2017

Are you an apple or a pear?

I'm sure you have heard about body shapes and being compared to an apple or a pear. 

Pears carry their weight mostly in their hips and buns which is considered healthier because the fat is not centralized around organs. 

Apples, on the other hand, tend to carry their weight more in the midsection - around their belly buttons....the ol' spare tire analogy.  Having weight in this area of your body is a significant risk to your health for a couple of reasons.  First, it is occupying the same physical space as your vital organs such as your liver and thus is choking out the organs.  Second, fat in this area is considered "metabolically active" meaning it secretes hormones which changes your blood chemistry - insulin especially (which is the fat storage hormone and increases the risk of type 2 diabetes). 

So, why am I sharing this with you during a walking program?  Because, you guessed it, walking can help trim your waistline.  Check out THIS article.

Sunday, July 16, 2017

Come Stride with Us!

It's not too late to join us for the second session of summer striders.  Even if you missed last week, fear not - I have copies of the registration paperwork that you can complete.  Join us this Wednesday at 5:30 at the Hardees Pavilion. Bring a friend, neighbor, co-worker, or family member  - the more the merrier!
See you Wednesday!!!!

Monday, July 10, 2017

Running not your thing but want it to be?

When trying to start or maintain a running routine there are a few thing to keep in mind.  Check out THIS article from WebMD for additional suggestions on how to get started running. 

First is ensuring you are physically fit enough to engage in the more vigorous activity.  It starts with physically being able to do the actual jog/run - your heart, lungs, joints (hip, knee, ankle)

Next, it's about learning how to do it - the mechanics of how to carry your body, strike your foot, and breathe.

Third, it's about finding a good plan that balances the amount of running you do with the amount of rest your body needs.  Pushing yourself, either by going to fast or too far or too often during a week, can result in an overuse injury and sideline you for weeks, months, or even years.  Finding a good training plan is key - there are many good ones online and can all be amended to fit your fitness level and goals.
 
Lastly, it's about sticking with it.  That's where THIS article comes in.  Find tips and tricks to get and to stay motivated!

Monday, July 3, 2017

Intervals...they're for everybody!

Challenging your body by gently pushing yourself out of your comfort level is very important to continue to wrack up the health benefits.  Repeatedly doing the same workout over and over no longer challenges your body and the benefits stagnate. 

What's needed?  Great question!  Change is critical! 

It's important to gently push yourself to go a little faster.  Intervals are a great way to do that.  Intervals are perfect for walkers and runners alike.  Intervals can be based on a set time such as walking or running more quickly for 30 seconds and more slowly for 5 minutes to begin and then slowly increasing the amount of time you do the quicker pace while either shortening or maintaining the slower pace. 

Time is just one way to use intervals.  One can make up intervals based on distance as well by going to "that tree" at a faster pace and then going more slowly to the next mileage marker.  Just as you would do for the time intervals, you slowly add distance to your quicker pace interval and shorten the distance for your slower pace.

Either way, gentle transitions between paces is important to protect your knees - stopping and starting suddenly isn't a good idea. 

There is one other "interval" of sorts that is a little harder to come by given our local geography but it's not impossible.  Finding a hilly path (or using the incline on the treadmill works too).  Walk/run a path once every 2-3 weeks that is somewhat hilly.  At first, pick one or two hills to tackle.  As you build up endurance and physical capacity, tackle a few more hills and work up to do the route every other week. 

Get out of your rut by challenging yourself. 

Saturday, July 1, 2017

Striding Success!

The weather was perfect for the final evening of our first session of Summer Striders!  What a great group of striders! 
Fear not, session 2 will start on Wednesday, July 12th at 5:30 at City Hall!  Until then, enjoy the holiday weekend!
Jan & Nicole....we'll really miss you, but wish you endless happiness and success! 

Friday, June 30, 2017

First Mile....why do you hate me so?!?!?!

The first mile of any walking/training race is often very easy because you're still fresh, riding high on adrenaline, and well prepared for what lies ahead.  Though, on a regular training walk/run, the first mile often can feel like you're wearing concrete boots or like the mile feels as if it's never going to end.  There are a few physical....and mental....reasons why this is.  Check out THIS article to learn more about why it can feel so daunting and ways to get around it. 

P.s.  My best piece of advice I ever received and still very much hold on to with EVERY workout I do (weight lifting, yoga, water aerobics, walking/running, bicycling, etc) is to just give it 10 minutes.  Just get started and do the activity for 10 minutes.  If after 10 minutes you still hate life - quit!  Good job, you at least got 10 minutes in (remember the post earlier this summer about how getting just 1000 steps is beneficial? click HERE).  But more often than not, you'll be 10 minutes into it and one of two things will happen.  First, you'll either convince yourself that you're "this far" so you might as well "finish" and you'll knock out the rest.  Or second, your body will be warmed up and losened up and you'll physically feel better and the task of walking/running won't feel as difficult so it will actually be easier to finish the session. 

Monday, June 26, 2017

Dreadmill make over

As beneficial as outdoor walking is on our physical, emotional, social and spiritual health, sometimes we have to turn to that dread-mill, ehr I mean, treadmill. 

If the weather, temperature, time, or allergies have you headed inside for your daily walk, check out THIS article to find ways to maximize the workout.

Friday, June 23, 2017

Drink it up! Water that is!

A question I often receive is whether to drink water or sports drinks.  The simple rule of thumb is if you've been working out at a normal pace in normal conditions then drinking water is all you need.  If you've worked out at an intense effort or in abnormally hot/humid conditions (or at high altitude) or for more than an hour, you may want to supplement your water intake with a bit of sports drink such as Gatorade or Powerade.  The addition of electrolytes found in sports drinks are important if you're super sweaty which depletes your sodium and can lead to muscle cramps and hyponutremia (too much water resulting in a low concentration of sodium). 

One other piece of advice I like to offer new-to-walking/running folks is that drinking water the day before, day of and day after the training/race is equally, if not more, important than drinking during the event.  Let's say you have a racing event coming up on Saturday.  You'll want to ensure you optimally hydrated (at least 64 oz water daily) on Thursday and Friday.  Next, you'll want to have some water (not too much to make you sick or have to make a pit toilet stop during the event) before the race.  Then, as important as the days leading up to the race are the afternoon of the race and two days after the race.  Ensuring that you treat your body well and replensh the lost fluids.  Again, 64 ounces is often the minimum daily goal. 

Staying hydrated have loads of health benefits including more optimal physical performance.  So what happens if you don't like to drink water?  You may want to refer to THESE 7 fun tips.  Also, you may want to check out THIS post I made last summer about spa water. 

Monday, June 19, 2017

Walking benefit #1,358....brain health!

This is one of my favorite topics to discuss with my Ball State students.  Moving helps our brains in a variety of ways including increasing blood flow and oxygen circulation. 

Take a look at this graphic below which, on the left, depicts what a brain looks like after sitting for 20 minutes versus the graphic on the right, which shows a brain that is AWAKE and LIT UP on the scan after walking for 20 minutes. 

What does this mean for you?  How can your day, work, mood, attention to detail, tasks, hobbies, etc be improved through activating your brain by taking a short walk? 

Learn more about how walking can improve  your brain by reading THIS article.

Wednesday, June 14, 2017

Let's Jam!

Hopefully by now, the habit of walking/running is becoming a part of your week that you look forward to, but even with the best intentions, sometimes we find our motivation levels a little on the low side.  Here are some tips to help you get out of the door:

1.  Just put on your walking shoes...you'll be surprised at how that helps.
2.  Put on that special workout outfit on that makes you happy.
3.  If you're a first-thing-in-the-morning walker, sleep in your walking clothes so that all you have to do is roll out of bed.
4.   Get a walking/running buddy - you're less likely to stand up your friend.  Being accountable to someone is often the only motivation needed.  As a side benefit, walk therapy is free and very beneficial.
5.  Put together a play list that gets you going.  Click here for playlist suggestions.

Happy Striding!

Monday, June 12, 2017

Are you "Tied Up"?

We all know the importance of having good shoes and socks, but did you know that some common annoyances and problems can be fixed by simply lacing your shoes differently?  As simple as it sounds, it can make a BIG differences.

Foot size issues are one area that can be improved through changing the way you lace your shoes.  Whether you have a wide or narrow foot or just have a narrow heel or wide forefoot - try a different way to lace your shoes.

Ever had toe pain or felt a "pinch" in just one little area?  Maybe, you've felt your foot slip inside of the shoe which can lead to blisters.  You got it - try lacing them a different way.

Sounds easy, right?  It is!  Click HERE to find out how to change up your laces to create the perfect fit for your foot!

Saturday, June 10, 2017

Best Running Advice...from Women's Running Magazine

Sometimes all it takes is one piece of advice or helpful hint and things get better....check out this list of best retweeted running advice HERE

Saturday, June 3, 2017

Happy (belated) Arthritis Awareness Month

May was National Arthritis Awareness Month....
As we age, we all experience degenerative changes, age related deterioration, to our joints...even non-weight bearing joints such as shoulders and wrists.  But one fact that has been proven in research time and time again, is the importance of exercise....especially for those who have arthritis.  Check out what the Center for Disease Control and Prevention has to say about it in their recent web posting HERE.  As always, you should work with your health care team to find a plan that's beneficial to you.

Wednesday, May 31, 2017

Hard Core Striders!

As veteran striders know, if it's Wednesday.....the weather can be anything crazy, but striders (usually) goes on!

Last Wednesday was no exception.  It was POURING all afternoon and about 4:30 my phone started blowing up with emails and texts from striders "Whatcha thinking about for tonight?"  My response was, "Well...it's definitely not going to be a beautiful day, but I'll be there and we can decide from there."  I always add "...but you should do what is best for you."

So what happened?  13 hard core striders showed up ready to  "Just 'striding' in the rain".
Look at those eager striders!!!!  We decided to walk to Washington Park to check out the Yarn bomb that took place the day before (sorry no pictures of that, it was raining so hard I didn't want to ruin my phone).  The yarn bomb was amazing!!! Those who took part in that are beyond talented....and patient....whew, it was so beautiful!!!  After lapping the park and returning to the Pavilion which took about 30 minutes.....well, see for yourself!
What do I see?  The smiles...and the wet hair and clothes (my shoes were wet for 3 days), but mostly, check out those smiles!!!!  WE.HAD.SUCH.A.GREAT.TIME!!!!  Many of the veteran striders said the weather was awesome.....because we've walked in 100 degrees with 90% humidity way too many times so 60 degrees and a REFRESHINGLY torrential rain was a refreshing change of pace.

What's the message?  Striders are hard core awesome folks who don't let a "little" rain get in their way!

Rain or shine....see you on Wednesday!

Monday, May 29, 2017

What a difference just 1000 steps a day makes on your health!

So you think you have to walk miles and miles and miles everyday in order to obtain health benefits....well think again!  With just 1000 steps of walking a day (about 1/2 mile), you can enjoy 6 health benefits. Check them out at HERE

Monday, May 22, 2017

Walking/Running Shoe Myths

When it comes to walking/running, the beauty is that it can be done virtually anywhere with very little almost no special equipment.  In fact, truly the only thing you need to have is a good pair of shoes.  Once we find that perfect shoe that feels good and has been fitted for us by trained professionals at a running store such as 3 Rivers Running Company or Fleet Feet or Fred Toegnes then it's easy to think that THAT is the shoe we're meant to have forever.....but that's not true....check out THIS article to learn the 5 common myths walkers/runners believe about their shoes. 

Wednesday, May 17, 2017

Miss the 1st night? No worries!

Do you want to be a part of Summer Striders, but weren't able to attend the first session on 5/17?  NO PROBLEM!!!  Click on the "schedule" link on the top of the blog and find out where we will be starting each week then join us a few minutes before 5:30 so that you can complete the registration paperwork and you'll be all set.
We look forward to having you join us!

It starts tonight!!!!

Summer Striders session 1 starts TONIGHT at 5:30 p.m. at Bluffton City Hall (2nd floor).  Even if you didn't get a chance to pre-register, just show up - we will have all the registration paperwork available. 

Tonight, we will:
  • Complete registration forms
  • pay $10 (cash preferred) - $20 max for families
  • introduce the program
  • introduce one another 
  • discuss your Striders goal
  • talk about exciting upcoming Parks events 
  • take a 1 mile leisurely stroll with the primary goal of meeting new people and catching up with old friends
  • introduce post-workout stretches
What do you need to bring tonight?
  • registration fee ($10 individual/ $20 family max; cash preferred)
  • completed forms if you have them (fear not, we have them if you don't)
  • water - it's going to be rather warm for our first session so hydrating is important 
What you should wear?
  • Clothes that you can be comfortable in (for walking and in the heat)
  • comfortable, supportive walking shoes 
  • Sun protection if desired (hat, sunscreen, etc)

SEE YOU TONIGHT!!!!

2017 Summer Striders Sessions 1 & 2

Summer Striders is a group program where individuals work toward their goals either individually, in pairs, or in small/medium size groups - groups are based on a variety of factors including your current activity, your goals, and your preferences.  The program is designed to help you reach your goals no matter what you want to accomplish.  If you goal is to walk a little further or faster, to start running or run faster or further, we can help you make that happen!  Many of our participants are looking for accountability and fun and that's our specialty!  The only per-requisite is that you are  able to engage in moderately intense physical activity for 20 minutes.  If you're not sure Striders is right for you, feel free to stop by and check it out.
Session 1: 5/17 -6/28
Session 2:  7/12-8/23

Sunday, April 16, 2017

Let's Get Ready to Rumble ehr, Walk (or run)!

The beautiful weather has me ready to get started with Summer Striders 2017!  Just one month away, it's a perfect time to get signed up (call the park department at 824-6069 or email them at parks@ci.bluffton.in.us). 

This 7 week program is absolutely for you!!!  We start slowly and build from where you are and where you want to go.  Walkers and runners are welcome.  Whether  your goal is to walk further or faster - this is the program for you.  If your goal is to begin to jog or run - this is the program for you.  If your goal is to train for your 1st or 50th 5K, 10K, or half marathon - this is the program for you.

Session 1 starts on Wednesday, May 17th at 5:30 on the 2nd floor of City Hall!!!  Although per-registering is encouraged, it is not required so just show up - we'll be glad to have you!!

Want more information, check out the flyer by clicking HERE.

Saturday, March 18, 2017

Summer Strideres 2017 Starts in May!!!

Are you interested in joining Summer Striders during Summer 2017?  We would LOVE to have you.  Whether you're new to walking or running, wanting to go further or faster, or just looking to have fun while exercising, this program is for YOU!!!

Registration information will be coming soon.  Watch the Bluffton Parks & Rec website, facebook, and Twitter for more information.