3 Tips To Running The BolderBOULDER Pain Free

The countdown is on for the annual BolderBOULDER 10k.  This Memorial Day tradition will be on its 36th year and has gone from an inaugural 2,200 participants to over 50,000 participants that start in 90+ waves.  With Runner's World calling it "America's All-Time Best 10k", the BolderBOULDER is full of bands, crowds, and slip n slides.  Who wouldn't want to participate in this race?

Every year, when the days start to get a little longer and the weather gets a little warmer, we start to see clients coming in with sore knees, cramped calves, or sore backs.  The culprit is always the same - running.  I am not saying running is bad for the body, I think it is a good way to get some cardio with limited equipment and you can do a lot in a limited amount of time.  The problem is when people go from zero to hero.  They take off running 3-5 miles with the dust that has been collecting on their sneakers since October.  This brings us to our first pain-free tip...

Ease In To Your Running Program
Even if you could head out your door last fall and put in 5 miles easy on your Wednesday run, that does not mean your body is ready to go after a winter hibernation.  I hate to break it to you, but you are 1 year older and 6 months out of shape.  Start slow with your running, adding miles as you add consistent runs to your week.  General rule of thumb, only do what your body can handle.  If you feel your body breaking down or not recovering fully, the run was too long.  Remember, you run to be healthier and stronger, not to break your body down.  Which bring us to our second tip...

Allow Your Body To Recover
Overtraining will cause you to feel exhausted, suck your motivation, and potentially lead to injury.  Your body builds its strength during the recovery phase.  Muscles rebuild and grow and are able to handle a heavier load after recovery.  Take days off and start training early enough that you are not trying to cram miles in at the last minute.  Which leads us to our third tip...

Prepare
I don't mean buy cute running shorts that match your brand-new neon sneakers.  I mean prep your body for your race.  Get your goal mileage in at least a week before your race, fuel your body with the appropriate amounts of carbs, fats, and protein to get your energy up to the level of the Tasmanian Devil, and cross-train and stretch to prevent injury.  Use the challenge of the 10k to make your body healthier and stronger all over.

With just under 7 weeks to go, or in other words less than 50 days, you better start your running program for the BolderBOULDER.  Remember the tips: Start slow, rest your body, and prepare for the race.

For more information on how to prepare for the race, please email me at info@KoaFitUSA.com.

Trying New Things

The gang getting ready to hit the water

This month at my studio, the trainers and I tried Stand Up Paddleboarding.  We started out early on a warm Friday morning.  Calm water and a beautiful sunrise greeted us as we headed to the shore to meet our guide.  With a few quick tips and some safety instruction, my team was headed to the water, board and paddle in hand.
Now, we're a strong bunch and we have good balance and great core control, yet one by one we got on the boards and were amazed at how uncoordinated we felt.  A little shaking in the legs, awkwardness as we tried our first stroke, fear to go to the deeper parts of the water.  It was amazing how this seemingly easy activity was challenging and humbling us.
Trying new things in life can be hard.  We usually approach them with fear, anxiety, and self-doubt.  Due to this, we try to avoid them or procrastinate until it is absolutely necessary to tackle them.  However, trying new things, whether we succeed or fail breathe life into our, well, lives.  New things inspire us to grow, to be courageous, to become better.  Without new challenges, without leaving our comfort zone, the body and mind become stale and unmotivated.
As the summer slips away and it is easy to get into a daily routine, remember to give yourself the gift of trying something new each day.  Try a new food or even a new way of preparing food.  Smile and wave at a stranger you may have not even noticed the day before.  Read a new book, try a new route to work, change your workout routine.  Challenge and change yourself everyday to keep yourself motivated and inspired.
The trainers and I eventually did travel to deeper water and the shaking in our legs subsided.  We became confident enough on our boards to try racing, headstands, and some yoga.  We left the water energized by the new skill we learned and the confidence we gained by overcoming our initial timidness.  Such a small change to our day, inspired us to go to the next horizon and become a better version of ourselves.