Loosen Up Already!

Yikes, it's been awhile since my last post and I apologize for the long delay.  To borrow a line from a favorite book, "Life, the Universe, and Everything" has contributed to the long pause but thankfully I am back and to make things even better, today was my first run in over 2-1/2 months!  It was not pretty, but it was simply wonderful to finally get back out and at least begin the long road to getting in shape again.

The last time I ran was also the last race in which I competed, Xterra Trail Run 1/2 Marathon, this past May. It was that post race experience that highlighted a topic I thought needed to be discussed and my long layoff and restart certainly helped me confirm that as my topic for today's post.  You've heard it all your life: "You better stretch or you might pull a muscle". But even though we have all heard this age old advice, very and I mean very few actually take this advice to heart.  I am always astounded when I see someone start and finish a run, no matter if it is short or long, and jump straight in the car and take off.

It's a cool, crisp Fall morning, don't know about ya'll but I can't wait, and you decide to go for a run. So like every other time you strap on your running shoes, head outside, and do your usual two-minute drill. You jump around for a bit, bend over and touch your toes to stretch your hamstrings, maybe even do a quick quad stretch, and then off you go.  Sound familiar?  I hope not, but it's probably standard for a lot of runners.  Truthfully, that's just wrong. It does not matter who told you, but stretching cold muscles is something you should never ever do. Even though you may have jumped up and down for 30 seconds or run around the parking lot once does not mean your muscles are warm.  Imagine putting a rubber band in the freezer for a few hours and then trying to stretch it out.  What will happen?  As you might guess, it will break into multiple pieces.  This is similar to what your muscles go through when you don't warm up properly and attempt to stretch them cold.  It creates numerous micro tears in the muscle, breaking it down and making it weaker.  And believe it or not, doing static stretches, where you hold a stretch for several seconds, before a workout may also weaken your muscles and decrease your overall performance.  Rule #1, always always always warm up before you do any type of stretching. The best type of warm up is one that gets your heart pumping so it is moving blood to your muscles. If I am going to stretch at the beginning of a workout, then I go ahead and start my run and then about 10 minutes in, stop and stretch.  This will get the muscles sufficiently warm and perfused with blood to supply them with needed oxygen.

More often than not, I prefer stretching at the end of my workout.  My muscles are warm from the workout and if I ran a lot of hills, intervals, or just really pushed hard during the run, my muscles are tired and tight and need the relief offered by a good stretch. Of course there are a number of opinions on which stretch is best, I honestly don't care which one you do, just make sure you do them.  It will improve your strength and flexibility.  Below are a few of my favorites:

 

Good standard hamstring stretch.  To make it even harder, reach for your toes with both hands.

This is hamstring/glute stretch.  Make sure you push your knee with your elbow to create added tension.

This is a great groin stretch.  Again, push down on your knees with your elbows to give and added dimension to the stretch

Ok, this one may not be very familiar to everyone, but it is a fantastic stretch.  I believe it is called the "Pigeon" stretch, but I credit the one and only P90X creator Tony Horton for introducing this stretch to me.  This is probably my favorite stretch.  It stretches everything including hips, quads, hams, glutes, etc. 

Not sure what this one is called, but it's a great hamstring stretch too.

Stretching can be and frankly should be a key part of your exercise regimen.  In addition to flexibility, stretching can improve overall range of motion of your joints.  Always keep stretching gentle, don't bounce.  If you feel pain, you've stretched too far.  Hold a stretch for about 30 seconds, then switch sides and repeat.  If you have a problem area or the stretch is particularly helpful in eliminating some discomfort, you may want to repeat the stretch.  Again, Rule #1 always warm up before stretching, even better, go ahead and get your run in and then stretch.  I don't want to sound like I am preaching, but if you make stretching a regular part of your workout, it will not only improve performance, it may also help prevent injuries and prolong your athletic career.

"Happy Trails to You"

Ok, I was inspired to write today after my wonderful run in the woods this morning.  No, it was not the best run of my life, but it's Spring and the weather was beautiful. I was outside...........enjoying all that nature has to offer.  To me, it does not get much better than that. Of course I know not everyone is as enthusiastic as I am about hitting the trails, but maybe just maybe you will, at the very least, find your interest peeked after reading this article.  I too was a skeptic about the idea of running in the woods, on gravel, through the dirt and mud, streams, puddles, creeks, etc. that usually occupy most park trails.  If you choose to run trails in the Fall or Winter, then you can add snow and ice to the list of obstacles you must traverse to get through a run.  However, after my first venture into the world of trail running, I rediscovered something I truly loved; Nature.  Yes, believe it or not, we get to experience one of the greatest gifts of life our planet offers at its very best anytime we want and best of all, it's totally and completely free! Lace up a pair of running shoes and take off on your own little adventure. I can't tell you how many times I've been on the trails and seen such amazing things like rabbits, deer, red tailed hawks, geese, foxes, owls, raccoons, and of course the occasional runner (HA!) All this for the price of a Powerade® Zero (my personal favorite) or Gatorade® and a little snack.

Let me preface all of this by stating up front that trailing running is not the easiest running you will ever do. Will you run the same pace you run on the road, no.  Will you run as far as you run on the road, no again. What trail running will do for you is help strengthen your core, ankles, calfs, quads, and hamstrings while improving your cardiovascular health and at the same time help protect your knees and ankles with a softer base to help absorb the impact. I don't know about everyone else but as I age, I need to protect my joints and muscles as much as possible so I can keep doing the things I love. Stretching everyday is another great way to maintain strength and flexibility as we age, but that's another issue. Anyway, it just makes sense to take advantage of something that is available everywhere, will improve your overall health and strength, and cost nothing.  The other great benefit I have found from doing some consistent trail training is that I can generally run further, faster, and with less effort out on the road.  That alone should be incentive enough for most runners.  Improve your times with nothing more than a change of venue for your training runs.  Now that's powerful stuff.

Adidas Vigor TR 2

Now that I have you thinking a bit, let's look at what you will need to enjoy your run.  As for clothing, you can wear the same thing you wear on any other run.  What you really need to focus on
is your footwear. I cannot say this enough; Trail Shoes Trail Shoes Trail Shoes. I have run trails in both regular road shoes and trail specific shoes and there is no comparison with regards to comfort and stability on the trails.  Plus, who wants to run through a muddy creek in their favorite running shoes.  Trails shoes are made specifically to perform in adverse conditions. I have run in several different manufacturers shoes, but I must say my current favorite is the Adidas Vigor.  I purchased this pair recently and went for my first run in them about a week ago.  I was surprised to find how well the tread gripped the varying material on the trails and how stable they felt.  I also found them well cushioned and left my feet feeling relaxed after a long run.  As for socks, I highly recommend getting some crew running socks like the Balega Trail Buster II.

Balega Trail Buster II

A crew sock will help keep the dirt and rocks out of your shoe making stops to clean your shoes out a lot less frequent.   Of course there are a ton of different shoes and socks available, so please do some research and find what works best for you.  That's really about it, all of your other running gear works just the same on the trails. So make a plan, set a date and get outside and go for a run.  In the words of the singing cowboy Roy Rogers "Happy Trails to You, until We Meet Again"!

To Gel or Not to Gel

Well Spring has sprung and if you are like me, you knew several weeks ago Spring was coming early to the deep South when the pollen was out in force long before the official start of the season.  At any rate, the moderate temps and good weather of Spring are here and it seems to put a call out to everyone that it's time to get outside again and shake off the haze of winter.  As we hit the roads and trails again, one issue seems to always bubble up to the surface and plague runners and multi-sport athletes at all levels.  The problem is knowing when they should use an energy gel and when they should leave them at home.  We all can benefit from gels as long as they are used in the proper manner. To use them properly we need to understand them better, which in turn, will change the way we look at gels.   

On the most basic level energy gels are sports drinks without the water, think of dehydrated Gatorade® or Powerade®. A gel, is a concentrated carbohydrate source that can serve as relief from "Oh my gosh, I think I'm gonna die" in the middle of a long run, they can give you a boost at the end of a race, they can be a compliment to your endurance nutrition or a pre-recovery start for your fueling requirements after a long race or training day. I am a believer in gels from my own personal experience, but gels are not for everyone and they do not all work the same.  They all provide the same basic nutrition which is complex carbohydrates and little if any protein or fat.  They are around 110 calories but different manufactures derive their carbs from different sources.  GU gets its energy from maltodextrin and fructose while Clif derives theirs from brown rice syrup and PowerGel or PowerBar gel uses glucose, fructose, and sodium as it sources.  All of these are usually easy to digest and quickly absorbed to provide you with that extra boost of energy.  If you are a regular user of gels, then you have probably tried all of the different ones from HammerGel to GU.  

The one thing I do not recommend is trying a gel for the first time at a race.  When you are nervous or hot and sweaty, if you put something new on your stomach it might not react well.  I recommend trying them on a training day first before attempting to use them in a race.  Learn which ones seem to work better for you and how your body reacts.  I personally like GU and HammerGel, they seem to give me the kick I need on those rough days and boost my performance during races. 

As for how best to use them, most manufacturers agree that you should take one about 15 minutes before the start of a long run or endurance activity and then again every 30-45 minutes during your activity.  They need to be consumed with 240 ml (or about 8 oz) of liquid, preferably water since these are basically dehydrated minerals and electrolytes. If you are planning to run for around 45 minutes to and hour, unless you have missed your regular meals that day or you have been eating poorly, a gel probably will not be necessary.  You should have enough carbs stored as glycogen in your liver and glucose in your blood to sustain you through a workout that length.  On the other hand if you are planning to go beyond and hour, then you need to think seriously about adding a gel or some type of nutrition to your routine to replace those lost nutrients.  Some of us might think well I have plenty of fat to burn so I dont need to add more calories in just because I am working out longer.  Unfortunately fat is metabolized so slowly, it is a poor source of energy and the last thing the body will use.  The body will burn the glucose in your blood first and then the liver will convert glycogen to glucose and release it into the blood to help maintain your energy level. When those glucose and glycogen levels fall, so does your energy level and performance. That is the reason it is so important to replenish your carbohydrate stores when you are pushing your body to perform for long periods of time.

While I am no expert, hopefully this helps explain the basic chemistry that takes place in your body when you exercise.  I know we all want to perform our best every time we go out for a run, swim, or long bike ride.  I firmly believe you are best at understanding your own body and it's needs.  You know how you feel and what affects you better than anyone.  With all of the sources of quick energy and "Nutrition" available today, you have to do a little research to find what works best for you. 

Post Run Nutrition

Yesterday at lunch my wonderful friend Melanie asked me a question that I think many runners/athletes have at one time or another.  Her question was "What do you eat after a run?" No matter whether you are a beginner or a seasoned athlete, fueling your body properly is a major concern.  I know there are numerous schools of thought on how best to provide your body with the nutrients it needs as well as the optimum time to do it.  I am by no means an expert, but I have learned a few things that work for me and thought this might be some information everyone could use.  One key fact that plays into every workout is as follows:  you have a window of about 30 minutes post workout in which your body is most receptive to nutrients.

Short distance (3 miles or less) training run:  Post run needs after an easy short run are certainly not as demanding as if you have just run a half marathon.  Calories out will more than likely not exceed calories in that day so don't get fooled by your body screaming "feed me".  It is best to give your body some simple carbs and protein to replace your glycogen stores.  I would suggest a banana or apple with some peanut butter.  Another good suggestion might be a small protein bar with at least 10 grams protein and a good mix of carbs and fat.  Yes, you need some fat in your diet to break down vitamins A,D, E, and K. That's my nursing education coming out, sorry.  Just make sure you keep the calories in check.  Sometimes new runners get caught in the trap of "I can eat anything because I ran."

Average distance (6 miles or so):  I picked 6 miles as an average because for me, that is my bread and butter when it comes to training runs. It's far enough to make you work but not so far as to exhaust you.  For this distance or even a little farther you have burnt a fair number of calories and thus you need to replenish your stores.  I am a big believer in post run recovery drinks such as Endurox R-4 and homemade protein smoothies using whey protein powder.  Mix up a serving of your favorite recovery drink and follow up with a good balance dinner or high protein smoothie and I promise you will feel better the next morning. I know there are a ton of recovery products on the market from folks like Gatorade, Hammer Nutrition, Endurox, Powerbar, etc.

They all have good qualities, so just find the one you like best and go with it.  Recovery drinks can improve the quality and rate of recovery after a hard workout.  Additionally, signs of over work and poor recovery are fatigue, sore, achy muscles, and poor performance on your next workout.

Long runs (1 hour or longer): After a long run exceeding an hour or more you really need to replenish the nutrients you have depleted rather quickly.  If you can get some good quality carbs and protein in quickly, you will be on your way to a great recovery.  Again, I like recovery drinks because most of them offer not only carbs, but some protein as well.  Of course you need to be hydrating throughout, but using sports drinks like Gatorade and Powerade, as part of your recovery, is a good idea as well because they replace those carbs your have lost over the course of your run.  Sports drinks are absorbed quickly and paired with a protein bar, make a good recovery because not only are you replacing the lost carbs, you are providing your body with muscle building protein to repair the damage you have just done.  Make sure to eat a regular meal within an hour or so to replenish your glycogen stores.


I truly hope this information is helpful.  Again, I know everyone has different thoughts on what works, but this is some of the things that work well for me.  Happy running, biking, swimming, or whatever you like doing!  

Stormy Days make great running days

Nike+ Sportband, foot pod, and Marware holder

Today did not start out as one of the best days here in the Heart of Dixie.  A terrible line of thunderstorms came through overnight and left a path of destruction from Tuscaloosa to Birmingham with the worst tornado damage in the Clay/Chalkville area NorthEast of town.  Thoughts and prayers go out to all those affected by todays events, and it is with a prayerful heart that I thank our Father above for watching over everyone and ask him to continue comforting those who suffered loss.

As is often the case after a terrible storm, the weather takes a turn for the fantastic and today was no exception.  By about 2:00pm Central time the sun was shining and the trails were calling.  I decided to strap on my beat up trail shoes and head out and what a great decision it was.  I got to the trails about 3:00pm and it was right at 68 degrees.  The sun was out, but the temp could not have been any more perfect.  It was not to hot or to cold, there was a light breeze, you could breath effortlessly.  It was one of those rare events for a runner, The Perfect Day!  Again, I ran with my new Nike+ Sportband (pictured above) and truthfully, for a very simple device, I cannot express my happiness with it's performance enough.  This is a great tool for those looking for an inexpensive watch that will track distance, pace, calories burned, and total time.  It is extremely accurate right out of the box, light weight, and easy to operate.  I recommend giving it a try if you can.  Ok, back to the run: I started my run and was so stunned at the feeling I was experiencing.  I could breath with no effort, the air was perfect, running felt almost completely effortless. I pushed the pace a little at the beginning and of course at the hills had to back down a bit.  It was just one of the days when you feel like you could run forever and never get tired.  I love those days.  I only wish they came around more often, but I guess today was my one day a year for the euphoria!  Ha.  Oh well, at least I was  able to log 6.13 miles in 54 minutes (Average 8.53/mile).  Yes, I am old and slow, but just happy to be out running again.  With any luck, I will be able to run a couple more times this week.  If not, at least I have today to log in the memory banks.

On another note, for those of you looking for a little fitness/nutrition info, I thought I would try and add at least one "FitNote" for each posting.  Over the years of training, I have learned a thing or two and thought this might be a good place to share. Here we go:

FitNote #1:  Everyone, at one time or another in their life, tries to lose weight.  I don't care who you are, at some point you have tried a crazy contraption or radical diet method. I know you've heard this before, but it is still true today: Only one thing and one thing alone works when it comes to losing weight; you MUST burn more calories than you put in.  You cannot lose weight by taking a pill. You cannot lose weight by changing your eating habits alone.  You have to have some type of exercise in the mix to achieve long term sustainable weight loss.  I'm going to expand this idea a little further and say that not only do you need exercise, you need at least 30 minutes of cardiovascular exercise, 5 days a week, to truly achieve weight loss including body fat.  You can diet all day, but if you don't reduce your overall body fat, you run the risk of watching your weight go up and down like a yo-yo! It takes getting your heart rate up for a minimum of 30 minutes for your body to enter it's "fat burning" zone.  Do that 5 days a week, along with adjusting your eating habits, and you will see true weight loss and body fat reduction that will last you a lifetime.

Good evening and welcome to Brian's fitness blog.  This is a project I started 2 years ago, but it never really got off the ground for one reason or another.  At any rate here we are in 2012 and thus I decided it was time to shake the dust off the blog and get it going.  So, that being said here we are at day one, posting number one of this blog.  Yes, I am a 40 plus amateur athlete (48 since January 8th) and still doing my best to keep active and fit.  It is extremely difficult because at 46 I decided to go back to school to study nursing.  Needless to say, that has taken the majority of my time for the past 2 years and I have not had time to train much less blog.  I am still in school, but will be finishing in August of this year and at long last I will get to renew my friendship with my bike and the pool!  Thankfully, my running shoes still know my name and they and I get to spend some time together at least a few times a week.  Today was my first run this week unfortunately.  It was such a beautiful day, I felt the pull and the urge to get out and run a few so I logged a 5 mile trail run.  Not my best run ever, but it was just good to get out.  I love to run.  It is my release and my means of strength.  If I am having a terrible day, all I have to do is put on my shoes and go.  I have been running for probably 20 years now and yes, I was drawn into the Triathlon world probably 6 years ago.  However, even though I have crossed over to Triathlon, I am and will always be a runner.  So getting back to today's run:  I set out about 2:45 at Veteran's Park here in Birmingham.  It felt great to begin with but about a mile and half into it I hit a head wind that would stop a horse.  The wind was blowing in over the lake and it was crazy strong.  I could barely catch my breath, especially since I was running up hill.  I was able to overcome my breathing struggles and continue.  Because I have not been able to run consistently, I usually don't expect much from my runs.  If I can just maintain my fitness level, I am happy.  I was surprised today however, when I checked my watch for the total time.  I had improved my time on the trails by over 2 minutes for a 5 mile run.  I don't know if it was the good weather, strong wind, or the new Nike+ Sportsband I was sporting, but whatever the cause I was one happy guy.  It just reaffirmed my love for running and how it makes me feel.  No matter how long it has been since I last ran, I can always get back out and feel great about pounding the pavement.  Happy running! Or should I say Zumba, biking, swimming, weight lifting, etc.  Whatever you like to do, just get out and do it!  I promise you will feel better right away and every day after.