Two New Challenges for February

Today is the final day of the LVRS 30-Day Fitness Challenge which took place from January 2 through the 31st. There were 150 people who participated in the challenge, each checked in on a daily or weekly basis and shared their workouts with each other. What did everyone get out of this experience?

MOTIVATION – ACCOUNTABILITY – INSPIRATION

And they are crying for more! Join the February Fitness Challenge and work on your summer body NOW. The rules are simple: move for 30 minutes every single day. It’s that easy. Some days you’ll have a scheduled run, and on your rest day go for a walk. Or do push ups. Something! There is no such thing as not enough time. Last night I did some yoga poses before getting into bed. Five minutes here, five minutes there … it all adds up!

This month you can join the challenge on Facebook or Google+.

Wait a minute! I said TWO challenges, didn’t I?

There is also a second challenge taking place over the next 28 days: The February Nutrition Challenge. The goal for this one is to clean up your diet.

I’m just as guilty as anyone when I say, “I eat healthy,” but what exactly does that mean? I don’t buy junk food but I’ll order a pizza once a week. Mmmm, cheese and artichokes are calling my name right now. In January I tracked every single morsel of food on MyFitnessPal.com – total pain in the butt, I know. But there is a really cool app for those who have a smart phone which makes it so much easier, plus it has a bar code scanner. Anyway, if you are serious about wanting to lose some weight and eat better you can actually track the percentages of protein, fat, cholesterol, fiber, calories, etc. This will help you make smarter food choices and that’s the whole point.

Here are the rules for the Nutrition Challenge:

1. Track your food. You can do this for one day, for one week or the entire month. Even if you do this for one day you will get an idea of what you are actually eating versus how you think you eat.

2. Be honest. There is no need to lie about any of this. If your goal is to lose weight, eat better and/or become healthier then use this group for the support you need. We have all been guilty of pigging out, eating junk food all day long or opting for cookies instead of some yummy carrot sticks at one time or another.

3. Share. Do you have a kick-ass recipe? Share it with us. What did you eat today? Post pictures. Share food ideas.

Two sites to track food and exercise:
MyFitnessPal.com
SuperTracker.com

That’s it. Now, go join the Nutrition Challenge on Facebook or Google+ today!

 

Is Your Motivation Missing?

If you feel like throwing your hands up in the air and skipping your run or workout, check out what these folks are doing. The LVRS 30-Day Fitness Challenge is in full swing and over 100 people strong. Those who have committed to the challenge haven’t let snow or single-digit temperatures stop them. This morning’s temperature range of -5 in Topton to 2° in Allentown and other parts of the Lehigh Valley was no deterrent to the dozens of runners who took to the streets and pathways to get in that run. Others hit the gym for weights and treadmills.

So far, the challengers have exercised by shoveling snow, spin classes, swimming, sledding, ice skating, snowshoeing, skiing, running, walking, swinging kettleballs, planking, yoga … the list goes on. And as long as you’re moving for 30 minutes, everything counts!

But, what we runners prefer best is, of course, running. I’m impressed with how many of you met up for your workouts this morning!

 

30 Day Fitness Challenge to Kick Off the New Year

If you’re like me, the holidays can leave you in somewhat of a slump. The parties, the food, the constant running around. Who has time for exercise? We try to fit it in when we can and call it a day.

I’m going to challenge myself, and you, to a 30-day fitness challenge starting today. The challenge will run January 2 through January 31 and the goal is simple: Move every day for at least 30 minutes. Interpret this as you wish … with a run, a walk, snowshoeing, cycling, weight lifting, yoga, etc.

Visit the LV Running Scene Facebook event page  to check-in and share how you’re doing, find motivation, etc. and join the fun!

New Year, New You

Regardless of whether or not you make New Year’s Resolutions, here are some healthy tips to bear in mind for 2014.

• There is no good excuse for not exercising. Whenever you say, “I don’t have time”, it’s a lie. There is always time. The next time your day is jam-packed with things to do, think about taking the stairs instead of the elevator, park in the furthest spot at the parking lot and walk the extra minute or two, or before settling in for the evening crank out a few push-ups and sit-ups. See, there is always time for something.
• Your body needs a routine. The more accustomed your body becomes to an exercise routine, the easier it gets and it feels less like work and more like fun. Get moving.
• Don’t wait. So, you’ve gone ahead and made a resolution. For some, the hard part is keeping it. Don’t wait until February or March to start working out. Turn off the cell phone, the computer or the television and walk out the door. Enjoy the fresh air and the “me” time. Take a walk, ride your bike, hit the gym or take to the trails.
• Take a hard look at your eating habits. Do you maintain a healthy diet? Is it truly healthy? Take a moment to re-evaluate what you’re putting into your body. Try eating 4-6 small meals throughout the day instead of 1 or 2 large ones. Concentrate on eating 1/3 lean protein and 2/3 green vegetables throughout the day. Before heading out to dinner with family and friends, have a low-calorie protein drink. Try at least one new veggie this year that you typically eschew and give it a chance.
• Last but not least, sign up for a race. Make a date with yourself to toe the line at some point in 2014, and then come up with a solid plan to arrive at race day healthy and excited.

The Happiness Effect

Most of us have heard of the term “runner’s high”, but what exactly does that mean? Exercise creates chemical responses in the brain, which lead to both temporary and long-term mental health benefits. Take a look at this infographic from Health Central which explains how exercise makes you happy.

(Click to enlarge.)

Community Health Resource for Runners

Hello Runners!

I am putting together a resource page for the community and need your help!

We runners will end up hurting at some point in our running habit and will need to find a doctor who understands our obsession. This new resource will list health professionals who serve the running community, and may even be runners themselves.

If you have a doctor or health professional whom you highly recommend, or have had experience with please leave a comment below and mention:

Doctor’s name
Hospital association
Specialty (example: Orthopedics, Massage, Chiropractor, Spine, etc.)
Location

Running Infographic Highlights Healthy Benefits

Infographics can be a fun way to look at information at a quick glance. For instance, just look below and you’ll see that the half marathon has been the quickest growing event since the early 2000’s. The information was compiled using a variety of resources, including Runner’s World and Running USA.

Compiled By: InsuranceQuotes.org

Celebrate National Wear Red Day®

Today is National Wear Red Day^®.

National Wear Red Day^® was created by the American Heart Association to create awareness about the dangers of heart disease. Did you know that heart disease is the leading cause of death for both men and women in the United States each year?

Visit the website of our local chapter  for more information and to find out what you can do to help improve the statistics.

While most of you out there in the Valley reading this are active with running, swimming, and other forms of exercise, you probably know a handful of people who aren’t as active. Forward them a link to this page or to the American Heart Association website and urge them to lead a healthier lifestyle.

There is also great information with statistics and reports on the Center for Disease Control website.

TEN COMMANDMENTS FOR A HEALTHY HEART

1. Know your risk factors for heart disease.
2. Talk to your doctor about reducing your risk of heart disease.
3. Have your blood pressure checked regularly.
4. Know your cholesterol numbers. [These include total cholesterol, HDL or “good” cholesterol, LDL or “bad” cholesterol, and triglycerides.]
5. Have your blood sugar level checked for diabetes.
6. Do not smoke cigarettes or use other tobacco products.
7. Eat for your heart health.
8. Get regular physical activity. [At least 30 minutes of moderate physical activity on most or all days of the week.]
9. Aim for a healthy weight.
10. Know the signs and symptoms of a heart attack and the importance of seeking medical help immediately.

The Heart Truth^® is: Heart Disease Doesn’t Care What You Wear-It’s the #1 Killer of Women^®. That’s why the National Heart, Lung, and Blood Institute, part of the National Institutes of Health, U.S. Department of Health and Human Services is sponsoring The Heart Truth, a national awareness campaign for women about heart disease.

The campaign warns women about heart disease and provides tools to help them take action against its risk factors. Its message is paired with an arresting visual-the Red Dress-that serves as the national symbol for women and heart disease awareness.

Visit www.hearttruth.gov for more information on The Heart Truth campaign, including The Healthy Heart Handbook for Women and the Red Dress Pin.

Marathon Death Toll Rises

You couldn’t have asked for more perfect conditions at yesterday’s Philadelphia Marathon. Past years have seen ice, rain, and chilly temperatures. Sunday in Philly was ideal. Many of you traveled to the city for your first 26.2 foot race. For others, it was a routine marathon or half marathon.

When I caught wind of two runners collapsing near the finish line, both of apparent heart attacks, my heart ached. One man was only 21 years old, the other 40. Last week a 32 year old man died moments after crossing the finish line at the Rock ‘n Roll Marathon in San Antonio. In October a 35 year old man died minutes after finishing the Chicago Marathon. Instances like these are certain to cause fear among the masses when it comes to arriving at a decision to run a marathon.

Should I or shouldn’t I?

It is very important to remember to schedule routine physical exams with your family doctor. While a young man or woman certainly wouldn’t think the worst when getting ready to toe the line at what has become such a popular race distance, stories like these are happening more often than we’d like to hear.

Are the problems these runners experienced due to running, or is this percentage more common than we realize based on the population? As the number of marathoners continues to climb from year to year, so does the number of potential conflicts in their physical conditions. Good health habits don’t simply begin by developing a workout routine. Good health also includes a good diet and routine doctor visits.

If you can’t remember the last time you visited your doctor for a routine examination, it’s time to schedule one. With the holiday season literally right around the corner, give yourself and your family the greatest gift you can possibly give: a perfect health report. This way you can start off 2012 on the right foot from the start.

Shin Splints 101

Medial Tibial Stress Syndrome, better known as shin splints, affect many runners at some point in their running careers. Shin splints are tiny little tears in the connective tissue between the the bone and muscles on your shins. The most common shin splint is the posteromedial shin splint which occurs on the inside of your shin. The other type of shin splint, anterolateral shin splint, occurs on the front and outside of your shin and while not as common is equally as painful. (Trust me on this, I have first hand experience.) If you have shin splints you may notice tenderness or soreness along the inner part of your lower leg. Mild swelling may also be present.

CAUSES
Shin splints are caused by a number of different reasons and are often a symptom of an underlying problem. Shin splints are the cause of 13% of all running injuries¹. You can get them:

• early on in your running career while you are still developing your leg muscles;
• when you ramp up your running too much, too quickly (even experienced runners can be plagued with shin splints if they switch to lighter shoes or focus on more concentrated speedwork);
• running on hard surfaces;
• when your running shoes break down and no longer provide the correct support;
• overpronation.

TREATMENT
Remember, be vigilant about any pain or injury before it becomes worse.

• Icing those legs – 20 minutes at a time, every 3-4 hours
• Taking a rest from running while your shins heal
• Elevate those legs
• Compression
• Seek medical attention if the R.I.C.E. method does not work within a day or two, if pain gets worse, or if the area is hot to the touch.

PREVENTION
A little common sense can go a long way.

• Always wear properly fitted running shoes. Visit one of our local running stores to get properly fitted and take advantage of the periodic free gait analysis demonstrations which the running stores host throughout the year.
• Pre-run stretching may help get your muscles warmed up, as well a pre-workout warmup lasting at least 10-15 minutes.
• Back off your running and begin treating your shin splints immediately so that they don’t become worse.
• Run on soft surfaces.
• Increase the intensity of your workouts gradually.
• Get fitted for orthotics if your doctor suggests you need them.

WARNINGS
I am not a medical doctor nor do I pretend to be one. The information above is based on years of personal experience. I have suffered shin splints since my youth. They were most often caused by quick and sudden increases in mileage and workout intensity. My last experience with shin splints ended up being diagnosed as a posterior stress fracture which took me away from running, biking, and all impact activities for 4 months. It was a full year until I was able to begin training and racing again.

¹ WebMD. 2010. 01 August 2011 .