10 Steps to Becoming a Runner

1) Have a goal!

Whether you want to run a mile or a 5k, having a goal helps to create a routine, a sense of purpose and accountability. This marks your first point to success. Instead of setting large, potentially unattainable goals, just start with daily or weekly ones that prevent discouragement and your motivation to wane. Write down your goal for each day or week, post it somewhere visible and tell others about what your goals are. This creates accountability and helps break intimidating aspirations into smaller, more achievable ones.

2) The Right Shoe

Do I pronate or supinate and what does that mean? If you are a pronator, then you have a tendency to drop you ankle inwards with each step. If you are a supinator, then you are probably running on the outside of your feet. With pronation, your best bet would be a ‘stability’ running shoe. This type of shoe has posting built into the inside area of the sole of the shoe and can help keep you from rolling your foot too far inward. If you are a supinator or a neutral runner, you need a ‘neutral’ shoe. This type of running shoe has no posting and the sole is all one material. Most people have a tendency towards pronation, but a gait analysis can help you determine which shoe is the best for you. Overall, comfort is number one.

3) Essential Gear

Whether you are running at night or in the early morning, gear that has reflective accents is the safest bet. When running in the dark, be sure to wear a headlamp to alert cars and to help prevent falls. If you are running during daylight hours, wear sun protective gear like long sleeves and a hat. At higher altitudes, we are more prone to harsh sun exposure, so remember your sunscreen! You also want to find materials that are moisture wicking for comfort. These materials dry faster than cotton and can also prevent uncomfortable chaffing.

4) Know Your Runner’s Lingo

There are many terms and phrases that you will hear when discussing running. Here are just some to help jump-start your vocabulary:

Repetitions/Intervals: these are often used interchangeably in running jargon. This type of training refers to workouts in which you run several short segments at a given pace, separated by recovery periods during which you jog or walk.

Split: this generally refers to the pace you run at evenly spaced junctures. It takes your total time and divides it into smaller parts (i.e., miles, half miles, etc.)

Tempo Run: this is a sustained running effort lasting from 10 to 40 minutes at a pace that you can sustain for at least an hour. This is your ‘threshold pace’ meaning that it is the effort level just below the body’s ability to clear lactate.

Fartlek: the Swedish work for ‘speed-play’ and it is an unstructured run that combines different paces aimed at challenging both aerobic and anaerobic fitness. Besides being a funny term, it can help defeat boredom on some runs.

5) Warm-up/Cool-down

Running can be tough on your joints if proper preparation guidelines are not followed. Be sure to warm up before each run. Walk for 5 minutes and/or do a series of active-isolated stretches. This gives your joints the chance to build up their synovial fluid for cushioning during impact, gets your heart rate up for the activity ahead, and helps you psychologically prepare for your run. Cooling down after a run is equally as important. Spending at least 5 minutes walking afterwards helps to prevent venous pooling and allows your heart rate and breathing to return to normal.

6) When/how do I increase my mileage?

The 10-percent rule is an important principle with running and it states that you should only increase your weekly mileage by no more than 10 percent each week. If you are a new runner, try to keep your mileage consistent for the first 3 weeks; this allows your body time to adjust to your new sport. Once you feel comfortable and are running without pain, you can safely add mileage to your weekly runs to help meet your running goals.

7) How fast should I be running?

Basically, you should be running at a pace that matches your comfort level, and works in relation to your goals and preferences. If just getting out the door and jogging is your goal, then stay at a pace that you feel you can maintain without causing injury. If your goal is to run a faster mile, then try speed work at a track or fartlekking. It’s only a competition with yourself, so stay within your comfort zone and just have fun with it.

8) How often should I run?

The bottom line is that you can run three to four days per week with rest days and cross-training in between. At least one rest day should be incorporated into your schedule to allow your body to recover. Cross-training can be resistance training or cycling; basically anything that helps keep your cardiovascular and muscular strength maintained.

9) Hydration and Fuel

If you are running/jogging for 30 minutes, you usually only need water (be sure to have plenty at higher altitudes). Running over half an hour generally requires carbohydrate replenishment. You can replenish your energy stores through gels, sports drinks or anything that can quickly digest. If you choose gels, remember to drink plenty of water (preferably 16 ounces of water to each gel pack). Finding the right amount of replenishment for your body is something you can play with on your runs, but generally you should have something for every 30 to 40 minutes of activity. Electrolyte replacement after a run is also essential. We lose a lot of our electrolytes through our sweat when we run and these are essential for maintaining our body’s water balance. You can buy tablets for your water or you can replenish these through a well-balanced meal afterwards.

10) Have fun!

Last, but definitely not least, is to remember to have fun! Running is not only a great all over body workout, but it also can be incredibly therapeutic. Whether you are running with a group, a friend, or enjoying some needed alone time, remember that you are running because you want to, not because you have to. You made the decision to run for a reason. Whatever that reason may be, take ownership of it and know that you are doing something that is great for your body, mind and spirit!

4 Dynamic Moves to Increase Speed and Power

It is that time of year again...SPRING!  The weather gets warmer and the days longer.  This is the time most people start to think about getting back into or starting their outdoor fitness activities.  Hiking, biking, running and more become so accessible with the increased daylight hours.  Before you spring (pun intended) back into your activities, take some time to get the body prepped for the extra strength you are going to need.  Below are 4 fun and no-equipment-needed exercises you can do about anywhere to get yourself powered up to go play outside.

Butt Kicks

Increase your hamstring quickness.  This exercise can be done moving forward or in place if you are doing them inside.  Start with a light jog and each time you lift a foot start lifting it higher towards your butt till your heel hits you in the backside. Do this as quick as you can for about 100 yards (or 1 minute in place) and repeat 3 times.



Squat Jumps

This explosive move increases strength in the whole leg.  Glutes, hamstrings, quads and calves are all worked in this one powerful move.  You core muscles and some back muscles will also get a workout.  Start in a low squat with your arms by your side.  In one quick movement, stand up and jump, bringing your knees towards your chest as high as you can.  Keep your landing soft as you go straight back to your start position in the squat.  Do 10 reps and repeat 2 times.













High Knee Taps

Get your feet moving faster and higher with this quick agility drill.  Staying in one place, put your hands out in front of you, palms down.  Quickly raise your knees up to tap your hand alternating left and right as fast as you can.  Do it for 1 minute and repeat 3 times.





Wide Step Sprints

This side-to-side movement helps strengthen the hips and prevent injury to the knees and ankles.  Find a nice long area like a gym or field.  Press of one foot and leap slightly sideways and forward landing on the opposite foot.  Repeat with the other foot so that you are zig zagging left and right as you sprint forward.  Do this as quick as you can for about 100 yards and repeat 3 times.

5 Butt Exercises for Injury Prevention

Recently, I was featured on the Athleta Chi Blog with my good friend, Colleen Cannon from Women's Quest.  Together we put together a routine for the all-important booty that you could do anywhere (literally anywhere, we were on a beach in Costa Rica).  Our butts do more for us than attract a potential mate.  They support our low backs, hips, knees and ankles.  They are key players in our balance and they help us prevent injury while we are out playing.

Our program focused primarily on the glute maximus and glute medius.  Being a past professional triathlete, Colleen was most in need of strengthening herself laterally (side-to-side).  Check out the whole program on the Athleta website, including instructions and photos of each exercise, by clicking here.

5 Life Lessons Learned on a Surfboard

This last November, I had the privilege of traveling with Women's Quest on their Costa Rica Surf Retreat to teach Strong Balance Class.  Below are the life lessons I learned while floating out in the 85 degree water.  To see the whole blog post on the Women's Quest website, click here.

Go With The Flow – If there is one thing you don’t want to do, it is fight the ocean.  She will always win.  It is better to tap into her natural rhythm and use it to help you.  This is true for all of life as well.  Always fighting the natural rhythms of life leaves you feeling exhausted and frustrated.   Rolling with the natural ebb and flow of your day helps you feel more connected to nature, to your loved ones, and to your body.

Timing Is Everything – When you are paddling out or paddling for a wave, timing is more important than strength.  Having patience to wait for the best waves and paddling at just the right time helps conserve energy and rewards you with great rides.  Having patience with yourself and others can lead to amazing things.  Opportunities arise that you might have missed if you were frantically marching along.  Taking a moment to slow-down and process helps us feel more secure and confident about moving forward in life.  

     

      Nothing Worth Having Comes Easy – The return on you investment is very black and white with surfing.  You paddle out with all your mite, breathe, and strength, and you are rewarded with a sweet wave and the feeling of accomplishment.  This is repeated over and over throughout your surf session.  In a world of instant gratification and technology that “helps” us with the heavy lifting, this simple lesson gets lost.  Hard work helps us feel powerful and confident.  Look for opportunities to challenge yourself.

      

      Believe in Yourself – You will not make it to the outside line-up without a little faith in yourself.  Believing you can do it, can make the difference between a swift paddle out and getting caught in the impact zone.  The ocean does not reward hesitation.  If you want to gain the most in your life, you have to believe in yourself.  It takes a lot of courage to have the confidence to know you can do it, but you can!  You must believe.

      

      Sing Songs with Your Friends – Some of the best moments on my board are sitting out in the ocean, waiting for waves, and singing and laughing with my friends.  With no place to be, no TV to distract us, we go back to how hanging out should be.  We sing, laugh, and solve the world’s problems.  Talking and connecting with your friends and family should be a priority.  It keeps us connected and also increases our ability to be compassionate to others.

Women's Quest is Headed Back to Costa Rica and All over the World!  Check out their website for details on all the 2016 Retreats.

Staying Healthy and Fit During Pregnancy - An Interview with Trainer Missy Hughes

Koa Fit trainer, Missy Hughes is expecting her first child this month.  I sat down to chat with her about exercise, nutrition, and her plans to continue to stay healthy.  Check out how this trainer, nutritional coach, and mother-to-be has kept her body well-fueled, strong, and healthy.

See Missy's top 3 exercises you can do at home to keep you strong and pain-free during pregnancy.

As a trainer and Holistic Lifestyle Coach, what were your top exercise and nutritional priorities when you found out you were pregnant?

When I first found out I was pregnant, I was experiencing lots of fatigue, insomnia, and light-headed/dizziness.  Realizing the source was a huge relief as I had been trying to charge through my regular workouts, but needing breathers between each exercise.  I shifted my focus to some sort of movement most days, but relaxed my insistence on a "tough" workout.  My exercise priorities became fresh air and blood flow.  My nutrition focus became just eating regularly even though I didn't feel like it.  I tried to get protein, carbs, and fat in each meal and a constant supply of ginger tea to settle my stomach.  

What obstacles have you have faced, exercise and food wise, during your pregnancy? 

Contrary to many tales of food cravings, I have found myself less interested in food.  My normal vegetable intake is between 5-10 servings a day - lots of veggies!  I have been less than excited about greens and my usual go-to veggie pleasers.  I am now getting practice hiding vegetables in everything possible to get a consistent intake.  They say that insomnia prepares you for through the night feedings.  I am also learning how to get creative with vitamin filled foods when they aren't so attractive.  For the first several months, lack of energy led to less exercise, leading to more lack of energy, leading to a little pain based on former dysfunctional movement patterns in my body that resurfaced. 

Do you look at food and exercise differently now that you are pregnant?  How so?

Because my interest in food has waned, it has become more of a means to an end.  I feel like building this human is super important, so my focus is on feeding him a little more than feeding me.  I look at food as building blocks and just try to create combinations that work well in a soup or stew so that I can get it all in.  Carbohydrates have been a big change for me as I have typically not done as well with high carb dense foods.  I now need them much more, which has been a mental shift in figuring out what fuels me best.  In the past I looked almost exclusively at meals as a source for how I am feeling.  Now it is much more confusing.  Am I sluggish because I ate too much of something, or simply because the baby is growing?  Figuring it out takes a little longer as there are more variables.

Exercise has become much more clear and has saved me.  When I started to gain energy around the 4th to 5th month, I started to work out harder.  As I got stronger again, I felt my energy soar, my posture improve, my sleep improve.  Everything felt better.  Now, no matter what, I get some sort of movement in everyday.  At least once a week, that ends up only being a stretching session, which is just fine.  I find my movement as a direct ticket to better sleep, which sets me up for the next day and ultimately feeling good overall.

What are some of the goals you have set for yourself during your pregnancy?

Oddly, staying open-minded has been the strongest goal.  As a person who generally leads and controls things, I have felt completely humbled by having something else control me.  The changes in my body, my moods, my fears, my empathy have been incredible.  I find myself looking inward as if I am reading a riveting novel and can't wait to see the next twist.  The things that I thought would be emotionally hard for me, like watching the number on the scale climb, have seemed fairly insignificant.  I have felt much more generous to myself than I ever have in the past.  My greatest goal has been to create a safe place for this creature to grow.  I feel like he can read my mind and feel my emotions, so I have tried to create peace, but also honesty.  Many of the changes aren't easy, so I have tried to look at my fears head on to see what is truly happening.  

What would you suggest to other soon-to-be moms to stay healthy and active?

Find a supportive community.  Luckily for me, I didn't have to go far.  The Koa Fit community is so encouraging, loving, and inspiring.  It has meant the world to me as I sometimes question myself and then find a hug, a kind word or simply someone loving my belly right around the corner.  It has helped to kept me consistent in my exercise as well as even emotionally. 

What do you feel is the most important thing to focus on in your exercise routine?

Keeping the back strong to counter the forward pull of the baby, keeping rotation alive as the upper body tends to lock down to stabilize increased laxity in the joints, and keeping the glutes strong to stabilize the sacroiliac joint.

Check out Missy's at-home exercise program.

What do you feel is the most important thing to focus on nutritionally?

Eat regularly.  I don't always feel like I am getting exactly the perfect nutrition, but not eating anything because I am busy, queasy, or tired ends up in disaster.  I have go-to meals that just taste good to me - granola, Greek yogurt, and berries; meals that have tons of nutrients - smoothie with a banana, protein powder, ginger, and a large handful of greens; and meals that sustain me - dense soups that hide all of the nutrients in some delicious broth or sauce.  

3 Exercises to Keep You Strong During Pregnancy

Koa Fit trainer, Missy Hughes is expecting this month and shared her top 3 exercises that have kept her feeling strong and pain-free through her pregnancy.

1) Alternate Arm and Leg Raise - For Core Strength and Back Support

Start on your hands and knees, with hands directly under your shoulders, and knees directly under your hips.  Keep your spine ling and your shoulders away from your ears.  Tighten your tummy by "grounding" or gently pushing into the floor with the left hand and right knee.  Without letting your torso move, raise the right arm and left leg out long as you stabilize with your core.  Return to your start position and repeat on the other side.





2) Weighted Lunge on Step - For Pelvic Stability, Glute Strength, and Balance

Start in a lunge position with your front foot on a step.  Lengthen your spine, tighten your tummy, and gently draw the shoulder blades down and together.  Lower down into the lunge creating a 90 degree bend in both knees.  Press through the front foot, making sure weight is even and not on the toes, squeeze from the butt and press yourself back to standing, keep your chest tall.  Repeat 8-12 times and then switch legs.

You can do this exercise with or without dumbbells depending on your fitness and energy level.  Using a step under the front foot, will help get a little more glute/butt activation.

3) Kneeling Twist - For Spinal Mobility, Oblique Strengthening, and Pelvic Floor Activation

Start in a split stance with 90 degree bends in both knees and a pad under the back knee for protection.  Make sure the front knee is directly over the front ankle.  Use an unweighted bar (or broom handle) to help keep your shoulders open.  Ground or press into the floor with your front foot and your back knee to feel you pelvis stabilize.  Keep your spine long and your hips square to the front as you slowly start to rotate towards the front knee.  Rotate as far as you can without letting your lower body shift.  Come back to center and start to rotate the opposite direction, making sure the front knee does not move towards the center.  Repeat 8-10 times and switch sides.

As always, check with your doctor about any exercise program before starting.

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.