It’s all about balance

Many of you might find that running is boring and that you actually prefer to find yourself spending more time in the gym lifting weights, building and shaping muscles.  But what does running and weight lifting have to do with each other?  Together these to types of exercises help develop a good, strong body, which allows for a more active lifestyle.  I have never been a big fan of weight lifting, but I do incorporate a few light weight lifting exercises to further develop my body and with these exercises, they help to increase my running abilities to run farther and faster. 

No matter how often they log road miles each week, runners usually build other workout components into their fitness regimen to develop a well rounded workout.  To build muscle tone and strength, for example, we hit the gym. To control our weight, we watch what we eat.  But if you don’t manage those other aspects of your workout properly, they can have a negative effect on your running routine. So don’t throw away positive running results in exchange for an extra 100 pounds on the bench press or try to drop that extra 10 pounds around your middle in record time. Instead, make a plan.  A visit to your doctor is a good way to start. If your doctor says to lose weight, you should go ahead and set up a plan of attack for that. And if you need to build strength for your daily duties, you should develop a weight room regimen.  But if you don’t consider the impact these efforts might have on your running regimen, you could lose ground out on the road.
While everyone has different needs, runners usually have one specific weight room rule: “light weight, heavy reps.” In other words, each weightlifting exercise should include at least three sets of 10 to 15 repetitions.
If you can’t complete three sets for each exercise, reduce the weight. (http://www.armytimes.com/offduty/health/ll_runlife_web070212/)

A dedicated runner should never know his one-rep limit on any exercise. Heavy weights build bulky and inflexible muscles. As a precaution, any weight lifting program should include an intense, head-to-toe stretching regimen. Remember, loss of flexibility in the legs or even upper body can increase fatigue and prompt pulled muscles. As with weight lifting, determine your needs and desired results before you start dieting. Remember that food intake is your body’s primary fuel source. One of the easiest dieting approaches is calorie counting. Drop your calorie intake below what you’re burning and you’ll lose weight.
Unfortunately, many dieters often skip meals — or virtually starve themselves — in search of quick weight loss. For runners, that’s the wrong approach. You need fuel.
Ultimately, it’s about balance. (http://www.armytimes.com/offduty/health/ll_runlife_web070212/)



Running and Weight Loss

One reason why I got into running was to lose weight; not only to lose it, but keep it off. I have found that running is probably one of the safest and easiest ways. By starting off gradually you can work yourself up to a standard where you will find yourself shedding pounds in no time at all. Adding in a well balanced diet in whole grains, vegetables and fruits adds fuel and helps build your metabolism, which mixed in with running can result in superior weight loss goals.

The following paragraphs are from an article from http://www.therunnersguide.com/loseweightrunning which I found to be interesting, useful and hopefully you will also.

Runners of all athletic abilities should start out their running program gradually in an effort to lose weight. This will help to ensure the runner is not overtaxing his body. Some people might be disappointed to hear this because they may want to start sprinting immediately believing this is the best way to lose weight. However, by starting out gradually the individual is actually making the program safer, healthier and even more effective. By starting out a program of losing weight by running gradually, the individual leaves a great deal of room for him to modify his running program and intensify the workouts as necessary when the weight loss begins to stagnate.

The process of changing a workout routine regularly is a very important one to the weight loss process; however, it is also a process which many weight loss enthusiasts fail to fully understand. This is important because those who do not understand the need to modify a running program regularly are often likely to find themselves in a position where they are unable to achieve their weight loss goals because their running is no longer producing the desired results for them. The simple explanation to this problem is the body readily adapts to new situations and may quickly become accustomed to a running program. When this happens the body becomes more efficient and requires fewer calories to do the same amount of work. The unfortunate side effect of this increased efficiency is the person stops losing weight at the same pace.

Safety Tips for Runners

As much as I enjoy going out to run, I always follow a set of guidelines or rules to make sure I have a successful run. As ridiculous as it seems, taking the necessary steps can make for a good run and you will not have to worry about getting injured or becoming a victim.

1. Do a self-inspection. Are you shoes tied? Does someone else know where you are going? Do you know the specific path that you are taking? These little things can help prevent a world of chaos just in case you do not make your estimated time of arrival back home.

2. Limit distractions while you are on your run. It might be very difficult to leave the MP3 Player at home while you are going out for your exercise, allows us to use our sense of hearing to the full advantage. Being able to hear a car or cyclist approaching or any other type of threat that might lead to a disaster.

3. Always make sure you are visible whether it is the morning, afternoon, night or dusk. Wearing white or bright colored clothing will suffice, but I always add a reflective belt when I head out for a run. Having too much reflective gear on is better than too little and will safe guard from being struck by a moving vehicle.

http://www.militarygifts.biz/Dog-Tags.html

4. Always have identification on you. In the event of the worst probable scenario, having identification can assist with getting medical attention if you become injured. Many of you might wonder how can I carry my identification on me while I am running? Simple. Put your identification in your sock while your running, it maybe a little uncomfortable, but you have it on you. I typically where my dog tags (being a military) either around my neck or lace a tag through my sneakers.

5. Always be alert for other cyclist or runners. Communication is necessary and it keeps you or others out of harms way. Whether you are on a trail or bike path, you might be put in a situation where you might have to pass someone or they might be passing you. Always give waning or be ready to receive a warning that you are passing and as to which side you will be passing on.

http://blogs.orlandosentinel.com/features_momsatwork/2009/10/distracted-drivers-part-ii.html

6. Do not always make assumptions about drivers. Many drivers today are easily distracted while behind the wheel or a moving two-ton machine. From changing the radio station, talking or texting on a cell phone, eating or drinking that morning coffee, many drivers do not have their eyes “glued” to the right spot, which should be the road in front of them. Make sure to run against traffic, that way you can see what is in front of you and will not have to worry about getting hit by a car from behind.

http://fotosa.ru/ru/stock/search.asp?ID=2533032&anchor=17

7. Do not run alone during hours of darkness (early morning or night). So may think this tip is over  exaggerated, but there are people out there who stalk individuals on bike paths or trails. If you insist on running during hours of darkness see if you can talk a friend into going out with you. The more people out running together the less likely an assailant will try and attack you. If you cannot get anyone to go with you, try your best to stay in a well lit area. I know most public trails do not have light poles (at least does not have them), so try going for a run through a couple local neighborhood where you know there will be ample lighting being provided from these poles.

Running and MP3 Players



http://www.vistawallpaperarchive.com/img-ipod-green-vista-wallpaper-139.htm



The thought of going out for a nice two or three mile run is not exactly the most exhilarating thing to do, especially for people who find it hard to get out and run. Most people often find some form of an excuse from getting out of the exercise routine and tell themselves they’ll make it up tomorrow. In the hindsight of things, people find themselves bored when they go out for a run. Of course they know they are doing a good thing for their body by getting out and being proactive, but most find it hard to keep themselves distracted from counting down the mile(s) until they are done with their run. Well, there is a simple solution for you folks, the MP3 Player.

A modern day piece of technology, the MP3 Player allows for easy access to our favorite music or audio logs without having to use a radio or tape player. All most every person today has a MP3 player. We see people in our every day lives walking down the street, or an example I like to use, students walking around on campus listening to their favorite tunes while walking to their next destination. So why can’t we apply the same aspect to our physical fitness routine?

Many find relaxation in listening to music. Many also find listening to music to release stress or simply just to pass time away. This concept is also true with running. Many runners today use this type of technology not only to relax while getting their exercise, but also to keep their mind focused on something else at hand. I find that listening to music (a little AC/DC or Bon Jovi to my taste) tends to be motivational and keep a person's thoughts carefree for that time period when you are out running.

Listening to music while running can also set goals for us. For example, when I head out for the track, I find two songs that are roughly just under four minutes apiece and program to play back to back. This is a way I can keep a pace count for a mile run and at the same time, listen to music to keep my mind offset from focusing to hard on my pace, stride, and breathing technique. This is just one little way I can enjoy doing something I already enjoy to do, but getting a little more motivation at the same time.

So the next time you head out for a walk or run, grab that MP3 Player… You just might end up running/walking a little faster than what you planned on doing that mile in.

My Top 10 for New Runners





My Top 10 For New Runners

For those of you who aren’t to enthusiastic about the idea of running, this blog post is for you! I first started out really concentrating on running back in the fall of 2003. At that time I was considerably obese for my age at the time (19 years old weighing in at 250+ pounds).  But I wanted to do something with my life, and at that time I decided I wanted to join the military (Air National Guard) and I need to get my butt in shape. With that said, these few steps helped be reach my goal and to maintain good discipline. Hopefully by the time you’re done reading this, you’ll actually have changed your mind on the topic of running and will be elated to get out and try it.

1.  Go out and buy yourself a good pair of running shoes by visiting a local store that sells decent shoes for this specific activity. Don’t use an old pair of shoes just laying around the house that you use for outside chores. Your feet will thank you later on down the road, trust me!

2.  Do some light stretching before you take off for the trails. This doesn’t have to be a high publicized stretching routine by some famous athlete. I always do ten minutes to fifteen minutes of stretching before a run or race. I always do the calf stretch, hamstring stretch, hurdler’s stretch, and groin stretch, rotating through each of these for the time period. After my stretching routine is done, I walk around my neighborhood block (just once and its only quarter of a mile) just to get my joints and feet moving.

3.  Start of slow! If it’s been quite some time or you have never ran a mile in years, take it slow your first few weeks out. I would recommend running at an outdoor track before setting of on a bike trail or trail that you will be running on. On the outdoor track, first start out by walking the straightaway and jogging the corners of the track. Repeat this until you feel comfortable to move onto jogging the straightaway and walking the corners. Then continue to progress yourself where you can run/jog a entire lap with out walking.

4.  There is absolutely no humiliation in walking! If this is the route you have to keep to for several weeks, do it! Do not over exhaust yourself if you can’t start out with step #3. If you over do yourself, 1) you will injure yourself self and 2) you will loose self-confidence.

5.  Control your breathing. A lot of people have a tendency to have “labored breathing” while they are out running/jogging. My rule of thumb to get control your breathing is to inhale for five seconds and then exhale for five seconds. Repeat these five second inhales and five second exhales throughout your running routine.

6.  Always make sure to add rest into your schedule. If you don’t you will be prone to injury and frustration as you might convince yourself that you have to go out and run everyday to become an excellent runner. Start out by running/jogging one day and resting the other. As you progress through your routine you can adjust to your rest schedule as you deem fit to your body.

7.  If your having problems with self motivation, get a friend involved with your running routine to help reach your goals. A little motivation from an outside source is always a good thing. 

8.  Hydration is very, very important for our bodies. This allows us to avoid any type of heat-rated illness or muscle cramping. Try and avoid drinking caffeinated products, as these are the number one cause for dehydration. Instead of having that mid-after noon soda to give you a little “perk”, make sure you drink water regularly throughout the day. I always try to carry a water bottle with me everywhere I go so I’m constantly imputing water into my system.  If you don’t know if you’re keeping yourself properly hydrated, this process is pretty simple to check. Next time you go to the bathroom, check the color of your urine. The lighter the color of urine, better you are hydrated.

9.  I know that our lives are complicated and it might be hard to fit in a time to go running. Try to manage your running routine either in the mornings or late evenings, as these are the two coolest parts of the day to keep from exposing yourself to high temperatures outside. This will also keep you from any unwanted heat related injuries/illness.

10.  Once your down with your running routine/exercise, conduct a cool down routine to prevent yourself from any type of injury (ex: torn muscles, ligaments, muscle cramping etc…). I recommend once you have finished your run/jog routine, walk for five to ten minutes to bring your heart rate down and allow you to regulate your breathing once again. Once you have down a “cool down” walk, stretch! This will allow for any unnecessary injuries as stated above.  On another note, I have found that if your body temperature seems to be elevated, running cold water over your wrists or submerging your wrists into cold water for a brief time period rapidly cools your body temperature. The cold water upon contact with your wrists is actually cooling the blood that is being pumped through the veins. The cooling of the blood in the veins allows for rapid cooling of the body temperature as the blood travels through your body (a trick I learned during the hot summer days of high school football).

　

Happy Trails!

A Little Bit About Me

My name is Greg. I am a 25-year-old (soon to be 26) full time student attending Columbus State Community College in Columbus, Ohio, majoring in Criminal Justice.

My blog that I will be sharing with you dealing with how running fits in our lives. There are a few things about running I do know about... First, running is a great way for weight loss. Secondly, it is an excellent way to relieve stress. Lastly, it’s something that gets you out of that chair in front of the television and outdoors breathing in fresh air and enjoy what beautiful scenery you might have in your neighborhood, town, or city.

There are some aspects of running I really don’t know how it pertains to fit in our lives and that is what I hope to accomplish with this blog and share with you. I would like to look into the social views/aspects, the way running is portrayed in economic values and over all how it is changing our everyday lives.

I’d like to share a few, three to be exact, interesting facts about me. First, I am enlisted member of the Ohio Air National Guard and have been for the last six years and looking forward to a very long and successful career. Second, for the last three and a half years, I’ve lived overseas in Europe, mainly in the city of Kaiserslautern, Germany, which is located in the southwest region of Germany in the state Rheinland Pfalz. Lastly, I am a avid believer in our Second Amendment: The Right to Bear Arms.

For those of you who might be courious and staring at my profile picture, I will tell you why I chose it. I took this picture near the town of Sainte-Mère-Église in France. It is a memorial for those who parachuted in on 6 June 1944 and liberated the town, which was one of the first towns, liberated in Operation Boston as part of the D-Day Invasion. It reminds me of ultimate sacrifices that our fathers, grandfathers, great-grandfathers, and so on who have given dearly, the cost for our freedom.


http://runairmanrun.blogspot.com/2010/09/little-bit-about-me.html