Heartbeat

In my family walking is a panacea for everything, or at least that’s what I grew up thinking. “Walk it off’ we tell each other. I think its akin to ‘suck it up’ or “buck up.”  My Mom, who pioneered the saying, may well be ahead of her time.

Our bodies are not meant to sit for eight, or more hours a day. We are made to move, a fact not lost on Dr. James Levine of the Mayo Clinic, innovator of the treadmill working station. My body wholeheartedly agrees.

I’ve been relegated to a desk, and meetings, for the better part of my work day for about five years. My back, neck and hips protest regularly, begging for a return to my full time fitness days. Inspired by a friend, I’ve decided to invest in a mobile work station for my home office, so at least I can be walking the talk, while blogging.

It turns out there are several options. Steelcase  produces a dream unit called the Walkstation, but at $6000.00 (including the treadmill) its a little out my price range, particularly given a skookum treadmill isn’t really needed here. This is about keeping the body moving, not working out. A  simple model enabling you to walk a couple of miles per hour while working will do the trick.

If you already have a treadmill, you can purchase a special desk separately. Some companies offer very slick, polished models, but Trekdesk has a modest option for about $500. Or for the truly budget concious (me), there are also some do-it-yourself solutions.

At Primal Media, a workstation was created using simple inexpensive shelving from Home Depot.  This option is ideal if you already have a good quality running treadmill and would like to leave it available for running workouts, without having to dissemble  absolutely everything.

Or, cheaper yet,  Jenny Evans at LifeHacker has a great 6 minute video on how to construct a working platform from a board and two brackets. Despite not owning a drill or measuring tape, I’m thinking this is my best option. Then if I want to vary height I can always add an inexpensive key board tray or monitor arm.

I’m excited. What about you? Ever contemplated the idea?

I ran along the Nechako River early this morning, and after two days of temperatures hovering around zero and light snow (welcome to the May long weekend in Prince George), the warm sun and unbelievably loud cacophony of bird songs had me bounding down the trail like a gazelle. Okay, those of you who know me, know I am more like a Clydesdale, but you get the point. Even landing on my butt in the muck twice wasn’t enough to dampen my enthusiasm.

Running on the treadmill, while sometimes necessary (especially during Canadian winters), does NOT produce the same level of euphoria. Ever. In fact without music, or some sort of outside stimulus, pumping away on cardio equipment is much like driving from Prince Rupert to Prince George. Are we there yet? Plus, there is a caveat. I can tell you from first hand experience, falling while running on a treadmill yields extremely unpleasant results, namely burning flesh and blood. Make sure you use the safety cord as directed.  This might seem contrary to the title of this post, which I promise I am getting to.

I honestly believe the number one step in learning to love exercise, is becoming unplugged. Turning off the TV, Wii, treadmill, fan and IPOD (yes even the IPOD) can be the best, and maybe only, opportunity in your busy day to find a piece of peace. Never mind the cardio equipment; instead exercise outside every chance you get, and not just on stellar days. Today’s array of gear and technical fabrics make it possible to exercise comfortably in any weather.  Besides, bearing the elements can leave you singing at the top of  your lungs,

“I will not crumble, I will not lay down and die, no not I…. I will survive.”

At least that’s what happens to me. Maybe you have already discovered your inner Gloria Gaynor, or maybe you are quite happy with what you are currently doing, in which case I’d love to hear from you (leave a comment), but if not try turning everything else off. Your inner survivor might be a little quiet at first, but once he/she gets going, there will be no stopping you.

There’s nothing worse than mustering up the motivation to train for a big event, only to be stopped dead in your tracks by an annoying blister. Because I have feet shaped like dinner plates, as wide as they are long, I have an extremely difficult time finding shoes to fit, and consequently have suffered more than my fair share of blisters.  

I’m happy to report I have managed to eliminate them, even during marathon training.  The trick is threefold.

• Wear shoes that fit.  I know this sounds obvious, but it took me years to figure it out.  There should not be a break-in period with new running shoes; they should feel comfortable right off the bat.  Different companies make different shoes, so don’t be afraid to try on many different models and makes. 
• Put vaseline, or Bodyglide on the hot spots on your feet before you put your socks on.  This little bit of lubricant will help reduce friction.
• Wright Socks have got to the very best running socks going.  The patented two layer system means that the two layers of socks rub together, rather than the sock rubbing against your skin.    They are expensive, but wear well, and for me have elminated blisters entirely.

A group of girls are planning to go down for the May 9 Vancouver Sun Run, and in a moment of madness I said I wanted to do it too.  Do you think 3 months is reasonable to go from a non-runner to a 10K is reasonable?  When I google “how to train for a 10K”, there’s tons of sites, so I can get a training schedule from there, but do you have a specific site you would recommend?

First of all congratulations on taking a bold step and making a commitment to your health.    However… race day isn’t so far off.  In all honestly, I think if you are willing to do some sort of walk/run variation you can do it, but you really would need to get moving right away.  The older we get, the less elastic and forgiving the connective tissue becomes, making us more susceptible to injury.  That also means some supplementary stretching, strength training and cross training would be very beneficial to avoid injury.

Given your location, I know you won’t be able to access any training clinics, so I’d like to recommend the Beginning Runner’s Handbook.  Its well laid out, easy to read and outlines a simple 13 week walk run training program which gradually increases the amount of time you run versus walk.  It also includes the basic stretches you will need, common injuries you could encounter, how to avoid them, as well as tips on gear and shoes, and it’s reasonably priced.

If you want to post a little weekly update in the comments section, I’d be happy to offer my encouragement on the way.  How about a photo of the group now and on race day?

PS – I know you have to order the book and it will take at least a week to get there, so week one is as follows:

Session 1 – Run 30 seconds.  Walk 4 minutes and 30 seconds.  Repeat 7 times.

Session 2 – Same as above, but repeat 8 times

Session 3 – Repeat 8 times again.

My pearls of wisdom are: good shoes, patience, stretch LOTS and enjoy the journey.

Believe it or not, I don’t love going to the gym.  I can hear a couple of my friends proclaiming hallelujah.  Its because I love exercising outside.  You know… the glorious gulps of fresh air, the smell the gigantic fir trees, the bird songs, and watching the rowing skulls glide across the glassy lake water near where I live. 

However, at certain times of year, particularly in Canada, it’s just not possible.  Plus, I strive to fit a good weight workout in at least twice per week, so when I go to the gym I am a woman on a mission.   It’s the one time I plug myself into my IPOD and go for it.  Here are three of my favourite strategies for making my time there as efficient and effective as possible.  I hope they help you to do the same.

Supersets make the most of the moment by performing exercises for opposing muscle groups back to back. This means your rest interval for one muscle group becomes your work interval for another. There is a hidden benefit; as you work the agonist muscle group, you actively stretch the opposite muscle. the antagonist.  Here are a couple of examples:

Lat Pulldown – Shoulder Press

Chest Press – Mid Row

Chest Fly – Reverse Fly

Bicep Curl – Tricep Extension

Leg Extension – Let Curl

Circuit Training intersperses cardiovascular training with strength training, so the heart rate and calorie burning levels, stay elevated, while you achieve the benefits of strengthening.  Ideally, keep the heart rate elevated for at least three minutes and keep your strength intervals from a minute to a minute and a half.   I also try to pique my interest by alternating cardio equipment. This can be a great strategy at busy gym times, as you can just fit into whatever is available at the moment.  Here are a couple of examples:

3 minutes on the Stationary Bike (Oh joy, but even I can endure three minutes of cycling nowhere)

1 set of push ups (keep head above level of heart)

3 minutes on Rower

1 set of Mid Row

Repeat

3 minutes on elliptical

1 set of leg curl

3 minutes on stair climber

1 set of lunges

Repeat

Interval Training, one of best ways to catapult beyond a fitness plateau,  alternates intervals of high and low intensity cardiovascular work.  This can be formal, timed combinations, or informal, make it it up as you go along pieces of differing lengths, often referred to as Fartlek Training.  I’m not sure exactly where the name came from, but there you have it.  High intensity intervals are a little more stressful on the body, so you want to be sure you have some preparatory base training first.  This can be a fabulous way to keep your motivation up on the treadmill, and is great time good time to incorporate training with a Heart Rate Monitor.

Here is an example for a treadmill work out:

8 minute gradual warm up

4 minutes at typical cruising speed

2 minutes at .5 k faster

2 minutes at another .5 k faster

3 minutes recovery, slightly lower than cruising speed

Repeat, but finish with one minute at even .5 k higher

After recovery, plot a similar strategy with a hill, and then alternate.

Sarah, I am taking you up on your free advice.  Last fall I ran the Victoria Marathon and it was a beautiful day.  Apart from having my hair stuck in a loose spring of a porta potty and having to talk my way through this difficult situation to stay calm, loose a few minutes but come out with my scalp intact, I had the difficult experience of having a severe leg cramp following the run.  While I had a leg cramp before, I never had one quite as painful as this one, and they were in both legs…It was a bit of a scary experience and is best avoided in the future.

I’m so glad your scalp and your legs are intact.  Turns out you and I have more than one thing in common.  Not only have I suffered leg cramps,  I’ve survived my own porta potty nightmare.  It involved trying to pee,  post marathon,  in a porta potty somehow placed atop a small apex.  There I was, trying to balance in a squat position, my quads on fire from completing the 42.2 run, with horrific visions of you know what everywhere, should I topple, but back to the cramps.  Of the legs that is.

 There are many things that can cause legs cramps in endurance events, but certainly maintaining fluid and electrolyte balance on race day tops the list.  The tricky part is trying to replace both in appropriate concentrations, which vary according to conditions on race day.  Here is a summary of recommendations extrapolated from an article by Eric Wittbrodt, PharmD, Pharm D, BCPA in the Journal for Pharmacy Practice.

1. Ingest a meal not later than 5 – 6 hours before.  This can be tricky to balance for early morning race starts.
2. Drink  500 ml of fluid 30 – 60 minutes before the race starts.
3. Ingest 150 – 300 ml of fluid every  15 – 20 minutes.
4. Fluids containing sodium, carbohydrate, and potassium are recommended for activities exceeding 90 minutes. 
5. Glucose and glucose polymers cause less gastric distress than sucrose or fructose.
6. Make sure post race replenishment includes fluid containing sodium and potassium, and solid food.

Quite honestly I struggle with my own GI issues on race day, but was I introduced to a new product called Carbo Pro last spring, which seemed to completely alleviate the issue for the first time in eleven marathons.   It comes in powder, so you can mix it yourself and contains enough carbohydrate, sodium and potassium, that even the gels are not necessary.  I packed two good size bottles in my running belt, and alternated these with water at the aid stations.    It might be worth a try.

Congrats on completing, and thanks for sharing your story.

Note to reader:  Running marathons is not for everyone, and that’s okay.  There are many other ways to take yourself to your edge, and they don’t involve treacherous encounters with porta potties.

My alarm goes off at 5:00 AM.  I contemplate the insanity of what I am about to do before hopping out of bed at 5:05 to brush my teeth and gargle with really obnoxious mouthwash.  Trust me at this hour, these are essential elements of the waking up ritual, as is having my running clothes, Petzl headlamp and hugely loud and extremely unfashionable high visibility vest laid out the night before.  I stumble out the door at 5:15, somehow managing to put one foot in front of the other, running 10 K by 6:05 AM.

Believe it or not, my motivation for sharing this isn’t to have you think I am amazing, although if you would like to, I won’t object.  Most likely you think I am mad, as in crazy.  I am inclined to agree, except at 5:30 something so remarkable happens, it keeps me tieing my shoes every day, even in the most inclement weather.

Truly, I don’t think its a really definable moment, but rather a gradual process.  My eyes open, my lungs and heart seem to start functioning and it begins feeling good, really good.  This leads way to noticing the stars, tall trees against the backdrop of the sky, and feeling myself breathing in big gulps of fresh morning air.  Some mornings the moon shines brightly, lighting my way and I find myself flying down the road, high on endorphins.

By the time I get home for a hot shower, I am deeply alive.  My cheeks are flush red and I am pumped, knowing I braved the elements, starting my day with a feeling of success.  Breakfast tastes better than ever before.  I drive to work like World’s Deadliest Catch  Alaskan King Crab fishing Captain Jonathon Hillstrand on the Time Bandit in a Bering Sea storm, shouting, “Is that all you got?”   When my work day goes off the rails, which happens often, I am strong because I ran 10 K in the dark, with a headlamp, in my logger style Hi-Vis vest.  (Okay, some days I am not super woman, but you get the idea.)

What I really want to convey is even after 20 years, I still have to convince myself every day this is a good idea.  If I am being completely honest, some days my body and/or spirit are weary, and I need to sleep for another hour.  That’s okay, because what keeps me coming back is remembering how heavenly I feel after the first fifteen minutes, and how amazing it is to start my day off with a feeling of immense accomplishment.

Maybe mornings really aren’t your thing.  Either way, falling in love with exercise involves focusing on the positive, how exercise makes you feel physically, mentally and spiritually.  It also means anticipating the pre-argument with yourself , knowing you have the strength to persevere.   Its so worth it!

Footnote:  The really liberating thing about running in the dark is no one, including you, will care how you look, or what you wear.  Except maybe your teenage daughter who would be mortified at the Hi Vis vest, if she were up early enough to see the entire escapade.  Fortunately in my case, she slumbers.

… is better than one minute in heaven.   ~The Choncords

This line from the song Business Time by the Chonchords is the inspiration for my new fitness manifesto.   And if you haven’t seen it yet, the four minutes you’ll spend laughing while watching, (clink on the link) will be the best abdominal workout you’ll get all day, maybe even all week.

Like many of you, I have struggled to make time in my life for exercise, but not anymore.  Okay, well maybe its still a challenge, but now when the voice in my head (you know the one) says half an hour isn’t even enough time to even bother putting on your running shoes, I sing over it loudly.

…15 minutes of exercise is better than no minutes of exercise.  ~Sarah Loewen

Current guidelines from the American College of Sports Medicine are clear.  The many benefits of regular cardiovascular exercise can be obtained through intermittent bouts.  This means a 10 minute walk in the morning, another at lunch, and a third in the afternoon produces the same net effect as 30 continuous minutes, provided your heart rate is elevated. 

If you are struggling to fit exericise into a busy days, this can also be a welcome mental health break, leading to increased productivity. What creative ways have you devised to fit fitness into your day? Let’s make a list.  Its fitness time.

In my twenty some years as a Personal Trainer and Fitness/Yoga/Pilates Instructor, I have assisted thousands of clients set, and achieve, personal fitness and lifestyle goals.  In my own life, I have used the SMART (Specific, Measureable, Attainable, Realistic, Time frame) goal setting framework to help me complete marathons, triathlons, increase my yoga practice and more, but in all honesty I am not wholly convinced on its own, this is always the best way to build holistic health of mind, body and spirit.

There is immense satisfaction gained when successfully completing something like a marathon.  I know I couldn’t have done it without a carefully constructed training plan, based on the SMART premise and followed to the tee.   Like so many physical endeavours requiring work and training, this boost in confidence ripples far beyond the marathon course.   When the rubber hits the road in other areas of my life, I often find myself at the 30 K mark of the Victoria Marathon - so tired, yet so far to go.   The strength built plodding one foot in front of the other on race day continually carries me through so many of my life’s other challenges.

However,  there are also the goals I didn’t meet. You know the ones…, like Lotus Pose.   I spent years twisting and contorting my short, solid legs into a pretzel, only to have my goal foiled the day I jumped off my surf board, tearing my Anterior Cruciate Ligament, the primary stabilizer of the knee joint.  I won’t ever do Lotus again, at least not if I want to continue surfing, hiking and running.

There are others: the marathon I tried training for while I was in the middle of a Masters degree, (what was I thinking?) the lower body fat percentage I can’t seem to stop dreaming about, the elusive sub 45 minute 10 K.  I could go on, but my point is, often by setting goals we miss celebrating the success of our achievements, regardless of the initial target.  It’s wonderful to run a marathon, regardless of whether or not your final time qualifies you for Boston.  Practicing yoga is fantastic, even without Lotus.

We have so many goals in so many areas of our lives.  Fitness and physical activity should elicit great joy and satisfaction (admittedly not in the first ten minutes), releasing us momentarily for the rest of the cyclone that is our lives.  Focus on creating all the right habits daily, but let go of what you think it should look like.  Just make a commitment to engage in fitness activities everday because they make you feel good and improve your health.  Goals are great, but sometimes we need to set ourselves free from the pressure of achievement in order to enjoy the inherent pleasure of moving our bodies.

Engage in cardiovascular exercise, elevating your heart rate and breathing on most days.  Strength train all your body muscles three times per week, and this needn’t take more than 15 minutes per session.  Stretch.  Breathe.  Eat reasonably.  Revel in occasional indulgences.  Sleep.  Most of all have fun, celebrating every time you move your body.

I would like to acknowledge that while a marathon is officially considered running 42.2 KM, a personal marathon can come in many different forms.  I often think of my clients with spinal cord injuries, whose marathon goal of building enough strength to independently transfer in and out of their wheelchairs, inspires me every day.

What is your personal marathon?  And how have you celebrated where you have come?  Care to share?

While I am not a fan of exercise fads and gimmicks, there are many great fitness devices and pieces of equipment I love.  So, if your New Year’s resolution involves getting more active, consider eight of my faves.    All links click through to more information.

1. Indoor Cycling Trainer - Good quality home cardiovascular exercise equipment, such as treadmills and ellipitcal trainers, is expensive, and the cheaper pieces are truly not worth the investment.  Cardio equipment needs to not only withstand sustained repetitive movement, (unless of couse it is functioning as the aforementioned clothers hanger) the biomechanics have got to be right, or you risk injury.   For a couple of hundred dollars you can instantly convert your current bike into a stationary one, indoors or out.   I loved this when my daughter was little and I couldn’t just lace up my shoes and run out the door.  I’d blast some of my favourite spinning tunes and imagine myself screaming down the road, wind in my hair.  The magnetic and fluid models are quieter, but more expensive and if you’d like to try balance training at the same time, try the roller.  Be forewarned this takes a great deal of attention!

1. TRX - This has got to be one of the best fitness innovations of the past decade.  Its simple, yet extremely versatile and can be used in a myriad of locations.  It’s simple strap and pulley system can be easily affixed to door frames or beams, utlilizing one’s own body weight as resistance.  The kicker is it comes complete with an instructional DVD.  For $200.00 you won’t find a better bang for your fitness buck.

• Exercise Ball - So simple it doesn’t seem worth mentioning, but some of the most effective strengthening exercise I know are on the ball, or can be made more effective by using the ball.   You can also use it to stretch, do yoga or Pilates, and I happen to be sitting on one as I type this post.

1. Garmin - I have to confess I don’t have one of these, most likely because I am afraid  I won’t be able to work it, but many of my favourite running campanions swear by them for increasing motivation.  There are different models, but the most techy ones include a heart rate monitor, which is deserving of its own post, and a GPS.   You can later plot and graph runs complete with elevation gains and corresponding heart rate responses.  What fun!  Especially if you are technically inclined, which regretably I am not, although I did manage to set up this blog.

1. All Pro Adjustable Ankle Weights - I am not a fan of home dumbells.  How do you have enough to work muscles of different sizes?  Am I the only one that seems to trip over them? The really cheap hex ones also shed nasty chips which can be dangerous near eyes.  These adjustable ones come on differing sizes up to 20 pound and include removable one pound bars so you can make any weight you would like.  You can even put two on one appendage.  The velcro attachment works great for those with joint concerns and allows for a variety of leg exercises including the ever popular inner and outher thigh.  (Please ask me more about these, because I am dieing to tell you.)

1. Power Block - For pretty much all the same reasons above, I like this product as well, and so does my friend and long time fitness colleague, Janny Bird, Fitness Diva.  It is portable, easy to use and transports well.   While the initial price seems high, remember you only need purchase one set.

1. Bowflex - An oldie, but a goodie.  The Bowflex is effective, versatile and compared to many other home gyms can be easily stored.  For those who really want to ‘bulk up’  the bowstyle resistance may well not be enough, but for the average mortal, its more than ample.

1. Eye Pillow - An eye pillow?  We carry so much tension in our faces.  Try concluding a great workout by reclining for a few minutes, listening to one of your favourite soothing pieces of music, with this over closed eyelids.   Its like dessert.  Better even.

How about you?  Any favourite home exercise devices I haven’t mentioned?