May 7, 2012

Runner of Steel!

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After months of training, I can finally say it… I’VE RUN A HALF MARATHON! Never in a million years would I have thought I could do something so awesome, and I can’t wait to figure out what my next big race will be.

Though I plan on writing a post filled with a detailed recap with lots of pictures, this is not going to be that post! I am physically and mentally exhausted and am just not capable of pulling my thoughts together at the moment. That being said, I’ll leave you with this…

Pittsburgh Half Marathon 2012 -- After

I DID IT!

Check back Wednesday for all of the details!

What did you do this weekend?

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May 2, 2012

Yoga for Runners

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Editor’s Note: Today is Emily Whitehead’s seventh birthday! Head on over to Emily’s Facebook page to learn more about her battle with Leukemia and wish her a happy birthday!

IT’S ALMOST HERE! This Sunday, I will be running in the Pittsburgh Half Marathon—my first one EVER! (I’m a little excited about it, in case you couldn’t tell.) To prep for the big race, I’m trying to get some extra sleep, drink more water and take it easy with my workouts this week. As luck would have it, a local gym was offering a “yoga for runners” clinic, and I immediately signed up for it. I learned some great poses and breathing techniques, and now I get to share them with you!

Yoga is a great exercise in its own right, but it’s awesome for runners for a ton of reasons. Integrating yoga into your training routine can help to:

  • counter overuse injuries like shin splints and ITBS,
  • expand lung capacity,
  • keep connective tissue healthy, and
  • facilitate muscular and mental relaxation before or after a workout.
    Though some of the benefits of yoga come from its physical (albeit gentle) movements, many are also connected to its focus on breathing. The breath is central to yoga, and there are several different types that pair with different types of practices. One of the breathing styles the clinic focused on was the Relaxation Response—a calming technique.

The breath is smooth during Relaxation Response, but there is a slight pause after each inhale. The soothing effect of this style comes from the fact that the exhale is longer than the inhale. For example, a three-second inhale should be followed by a five- or six-second exhale. Using this technique can really help to calm your nerves… Especially in the moment before your first half marathon is about to start!

Keep Calm & Run

I want this shirt! (Source)

Traditional yoga poses vary in type, ranging from strengthening arm balances to energizing back bends (my favorite!). The clinic went through a handful of poses beneficial for runners, including:

  • crescent lunge,
  • pigeon,
  • warrior one and two, and
  • cow face.

Of those, pigeon is by far my favorite—it’s an awesome hip-opener that I use all the time. The combination of stretching, yoga and foam rolling has definitely helped me recover more quickly after my runs, and I highly recommend that you give all three a try!

Do you regularly practice yoga? What are some of your favorite poses?

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Apr 16, 2012

Some Like It Hot

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This weekend was a heavy hitter for me in the fitness world! Though I’m not complaining (I loved my workouts this weekend!), my body could definitely use a little rest, or at least some active recovery. Oddly enough, that’s how my killer workout weekend started—with what I planned to be a relaxing day!

My weekend started with a half hour stress relief massage, and apparently I needed it—or at least my shoulders did! The massage focused on my neck, shoulders and back, but the masseuse spent most of her time working epic knots out of my shoulders. Though it’s finally starting to feel a bit better, my neck/shoulder area was killing me after the massage! I know it’s better to have the knots out, but I think she used a little too much pressure. Or I’m just a whiny baby. Either way.

After my massage, I went to my first hot yoga class since… August? Yikes! It’s been a while, so I was a little rusty at first. Luckily, bikram instructors (at least the ones I’ve practiced with) are constantly giving cues, so I caught on again with no problem. I also found that I didn’t lose all of the flexibility I gained so long ago, which was an awesome surprise. One thing my body did struggle with was the heat—105 degrees is no joke! I felt fine throughout the entire class, but I was sweating so much I looked like I had just gotten out of a swimming pool when it was over.

Camel

Camel is one of my favorite bikram poses! (Source)

I always feel great after hot yoga, but this class felt more difficult than normal for some reason. My butt definitely got a good workout, and while this isn’t a problem (my flat booty could use some more muscle), I could really feel it during my Sunday run!

Speaking of… A 12-mile run is in the books, my friends! I think (knock on wood) my IT band issues are gone, and aside from some expected feet/knee discomfort toward the end, I felt great during the entire run! It’s all downhill from here, too, which I can’t believe. Tapering starts next week, and the race is only three weeks away!

Have you ever tried hot yoga? What did you think?

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Apr 13, 2012

My Running Lust List

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Over the past few months, running has become a big part of my life. It’s helped me meet new people, get into great shape and do things I never thought I’d do—like train for  half-marathon! Since I’m taking my running seriously and doing it often, I’ve started to create a mental list of things I’m lusting after.

The thing is, this list keeps growing, and I’m afraid I’m going to forget something—which is why I’ve decided to share it with all of you! (Side Note: My birthday’s in October, but I’ll happily accept early gifts, haha.)

1. Tiger Tail (Source)

I remember reading about the Tiger Tail over on Carrots ‘n’ Cake, and it’s definitely something I’d love to have! Rumor has it that this bad boy is even better at releasing muscle tension than a foam roller, and that’s saying a lot! Being able to apply more pressure to areas like my quads and outer thighs would help with recovery after runs.

Running Skirt

2. Running Skirt (Source)

Now that it’s well into spring and warmer weather is finally here, I’ve decided that I need a running skirt—obviously. The idea of looking oh-so-cute while running my ass off like a machine makes me happy in so many ways. A lululemon skirt isn’t necessarily a must, but it would definitely be a welcome addition to my running wardrobe.

3. Inserts (Source)

Though this item isn’t quite so glamorous, it’s one that will benefit my running. After my long runs, my feet (specifically the balls of my feet) have been killing me. The discomfort subsides after a few hours, but it definitely makes the last few miles of my runs and the next few hours afterward less than pleasant. I have no idea what type of inserts would be the most helpful, but I do think they’d alleviate the pain.

OK, so my list wasn’t as long as I originally thought. Either that or I’ve already forgotten some stuff—probably the latter. Anyway, I hope to add some of these items to my running gear collection soon and cross them off my lust list!

What are some of your “must haves” items for your workout routine?

Filed Under: Fitness Tips, Personal · Tagged: , ,
Mar 28, 2012

Feelin’ Sore & Oh So Good

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Don’t you just love a good workout? One that leaves you sweaty, sore and tired? Not the I-need-a-minute-to-rest kind of tired. I’m talking about the I-can-barely-walk or the I-can’t-lift-my-arms kind of tired. The good stuff.

OK, so maybe I’m a little nutty, but I really do love how I feel after a tough workout—strong, accomplished and ready to kick ass! Right now my training is preparing me for my first half-marathon, but my long runs don’t really give me the hurts-so-good feeling I love. I still get a great workout in, of course, but my runs are more about clearing my head and relaxing a bit.

The burn I’m talking about only comes from one kind of workout: a killer strength routine.

I will say, strength training has not been my focus for the past few months. Last summer, I started working with an awesome personal trainer who whipped me into shape, and I loved every second of it. During the fall, my schedule filled up a bit and my training had to slow down a bit. By December, I was way too busy for the gym and slacked off on my strength training for three months (yikes!).

Burn

(Source)

I finally put my gym hiatus to an end last night with a personal training session—woo hoo! I even scheduled one per week (because that’s all I have time for right now) through the end of April. That’ll hold me accountable and make sure I keep getting my booty to the gym!

Yesterday’s session focused on my upper body, which was fine by me—I wasn’t trying to kill my legs before today’s speed workout, anyway! The session started with chest presses and decline push-ups, and I could tell I was going to be sore today about five minutes into the routine. In fact, when I was in the locker room after I finished, I had a tough time lifting my arms to change my shirt! Needless to say, I’m feeling a bit sore, but in an oh-so-good kind of way.

I used to feel silly strength training in a gym filled with overly muscular guys and would spend too much time worrying about what I looked like and not enough time focusing on my workout. I also thought lifting weights would make me “bulk up,” which was a big no-no when my primary goal in life was to be as skinny as possible. In other words, the elliptical was my BFF.

Today, however, things are completely different. Instead of worrying about being laughed at, I just get in there and do my thang! After all, I’m not at the gym for anyone but myself, so who cares what anyone else thinks? I’m way beyond freaking out over having some muscle, too. In fact, I welcome it!

If there’s one thing I’ve learned since embracing strength training, it’s that I’d rather be able to kick some ass than squeeze into a pair of skinny jeans any day—so bring on the soreness, baby!

How do you incorporate strength training into your exercise routine?

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Mar 21, 2012

Iliotibial What?

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In November, I started running seriously for the first time in my life to train for the Hope Express, a 135-mile team relay that benefits families with children diagnosed with pediatric cancer at the Hershey Medical Center. Prior to this, I was NOT a runner—in fact, I hated it! However, I was determined to be a part of the Hope Express, and if that meant I had to start running, then that’s what I was going to do!

The Hope Express was one of the most incredible experiences of my life. I helped to raise $72,000 for a cause close to my heart, met some amazing people and learned something surprising about myself: I had grown to enjoy running! In fact, since the Hope Express, I’ve signed up for my first half-marathon in May, a Warrior Dash in June and will hopefully be participating in a Ragnar Relay to benefit the Hope Express in October. Needless to say, I’ve been running a lot! With my increased mileage has come an increased risk of injury—unfortunately, one I haven’t been able to avoid.

For those of you who are seasoned runners, you’re probably familiar with ITBS: Iliotibial Band Syndrome. If you’re a newbie like me, however, this probably sounds like a foreign language! In simpler terms, ITBS is tendinitis of the IT band. Want an even clearer explanation? ITBS is an inflammation of a band of tissue that runs from your hip to your knee. It’s commonly referred to as “Runner’s Knee,” or make-you-cry-while-walking-up-stairs pain on the outside of your knee. OK, so maybe the second one is my name for it… But you get the picture.

Foam Roller

This little gem has become my BEST FRIEND! (Source)

My knee pain started about a month ago, but it didn’t escalate enough for me to schedule an orthopedic appointment until last week. It was just a sporadic, dull pain for a few weeks until it morphed into pain that forced me to ditch the stairs for the elevator to avoid crying—ouch. Though I didn’t want to continue to ignore the pain and hurt myself even more, I was petrified to see a doctor. The last thing I wanted to hear was that I’d have to stop running for a few months and miss my half-marathon!

Luckily, ITBS isn’t a career-ending injury. In reality, it’s actually pretty simple to fix: more stretching! The doctor prescribed me some anti-inflammatory pills (which, despite my aversion to taking medication, have been super helpful), and a physical therapist in my running club showed me some stretches to try. I’ve also been icing my knee after my runs and using my foam roller to work out as much tightness in my IT band as possible—a sometimes painful (but ALWAYS worth it) process.

I’m hoping all of this helps to not only alleviate the pain, but to eliminate its cause as well! I’m guessing it will take some time. After all, it didn’t happen overnight, so I don’t expect it to disappear overnight. So far, everything has been helping—let’s just hope it continues to improve!

Have you ever had to deal with running-induced injuries? What did you have to do to get healthy again?

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