Posts Tagged ‘running’

The Emotional Side Of Injuries

Thursday, August 9th, 2012

If you’re a runner, or an athlete of any kind, chances are you’ve suffered from an injury.  It’s just part of the package of being an athlete.  Runners push their bodies especially hard.  Whether you run for exercise or race, injuries can happen.

It goes without saying that being hurt is physically painful.  Pulls, strains, fractures, shin splits, the list goes on and on.

But injuries have an emotional side as well.  They produce psychological affects that can effect an athlete just as much, or even more than the physical pain.

Photo from Flickr credit: Rennett Stowe

In fact, some experts liken the emotional side of injuries with going through the five stages of grief:

  • denial
  • anger
  • bargaining
  • depression
  • acceptance

This might sound familiar to you, or maybe you’re in one of these stages right now.

When running is such a big part of your life, or when you’re training for a race, being injured can mean a loss of identity.  You may not know what to do with your extra time if you’re taking time off to heal.  Maybe you’re missing your running group.  The fact is, your routine changes during recovery and missing your runs can be very emotional.

Another consequence of the psychological affect of your injury is how this stress affects your recovery.  Studies show that this distress can “sensitize athletes to pain.”  This sensitivity can make it seem as if your healing progress is going slower than it actually is, which leads to more emotional stress.

As you can tell, dealing with an injury is far more than resting, icing or braces.  Recovery is a complex web of physical and mental aspects.

Tell us about the emotions you’ve dealt with while being injured.  Are you injured right now, how are you coping with the psychological aspect?

Sources:

Psychological Response to Injury, Recovery, and Social Support by Courtney A. Klenk


Running For Weight Loss

Thursday, August 2nd, 2012

There are a lot of runners out there who started for weight loss.  Originally, many runners who are going after PR’s and training for marathons started with a simple couch to 5k plan.  Remember everyone starts somewhere.

Photo credit: Alan Cleaver

If you are looking to drop some pounds, try these tips for starting your running weight loss program.

1.  Start small – start with walking.

Thinking about going out and running for entire workout can seem daunting at first.  Most beginners start with the Jeff Galloway run/walk method.  This method will help to avoid injury.  You know what they say; “you have to walk before you can run.”

2.  Make a plan – consistency is key.

You can use a pre made plan, like this one from Women’s Health Magazine.  Or, make your own running calendar by gradually increasing your distance and increasing the time you spend running while decreasing time spent walking.  Scheduling your runs ahead of time will keep you committed and consistent.

3. Sign up for a race.

Working towards a specific date can motivate your running efforts.  Sign up with a friend or family member and train together.  Crossing that finish line for the first time will be a huge motivator to keep running.  Signing up for a race means that not all of your goals will revolve around the scale.

4.  Cross train.

Strength training is always important in a weight loss plan.  Yes the running will burn fat, but weight training will make you lean.  Try these workouts for runners from trainer Tina Reale.

5.  Eat Clean

When just beginning you don’t have to worry about fuelling for endurance, but you should think about what you’re eating.  Proper diet is the pinnacle of any weight loss program.  Plus, if you’re eating a clean diet with less fried foods, less trans fat, less processed foods you will find running easier.  Try these natural post-run snacks from Miranda Gibson.

Are you on a weight loss plan right now, does it include running?  Ever lost weight from running, we’d love to hear your story!

My Race Ragz Feature: Miles And Mutts

Wednesday, July 18th, 2012

Today we are excited to share a great program with you.  Anything that combines running and volunteer work is wonderful in our books.  Allow us to introduce Abbi, a runner, blogger at Higher Miles, and the founder of Miles and Mutts.  Today Abbi tells us all about the work she does with Miles and Mutts.

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Tell us about the work that Miles and Mutts does.

Miles and Mutts is a program to get high energy shelter and rescue dogs out of a kennel to enjoy some vigorous exercise.  Many shelters have volunteers who walk dogs but for high energy dogs a quick walk often does little to calm them down.  Pairing a dog up with an active runner is a great way to allow the dogs to enjoy the exercise they may not be getting enough of in a shelter environment.  Taking them out for a run also increases their socialization, improves their behavior on a leash and increases overall visibility to the public.  It is amazing to see the transformation of a dog who is jumping, pulling and zig-zagging quickly fall into perfect pace beside you.  Running gives them something to focus on.  It is job to complete.   A calm, relaxed, happy dog will make a much better impression on a potential adopter than one who has been cooped up in a kennel without enough exercise.  The aim of Miles and Mutts is also to get more people involved in running.  Sometimes starting a new activity can be intimidating but adding the factor of helping a dog in need may entice others to consider running.  Having a regular schedule with a dog depending on them can hold people accountable to getting in their exercise.

How and when did you come up with the idea?

I’ve enjoyed volunteering with animal shelters and rescues for several years and have three rescue dogs of my own.  I often felt like I wasn’t really making an impact with the volunteering I was able to squeeze into my busy schedule.  I also love to run and enjoy races and setting new goals.  The idea to merge two of my passions together came to me about two years ago.  I had one of those moments where I thought to myself ‘Why hasn’t anyone thought of this before?’  I started to research and found several other programs in a few cities throughout the US.  It took me a long time to approach any local organizations with the idea.  I thought it was a great idea but knew it might take some convincing to show others how it might work.  After running a 5K for a local organization, I reached out to them to see what kind of volunteer help they may need.  After getting to know some of the individuals, I decided to pitch the idea and slowly turn my little dream idea into a reality.

How many dogs do you work with?

At this point, the program is still small which is by design.  We usually take 3-4 dogs out for each scheduled run and they run various distances and paces based on their own ability and endurance along with the ability of the volunteer runner they are paired with.  Working with the shelter representatives, they first decide which dogs are able to attend the runs.  From there, I run with them to get a sense of their ability, endurance and how they behave while running before pairing them up with another volunteer.

What’s the biggest benefit that the dogs get from this program?

The biggest benefit is the vigorous exercise to drain their energy.  They also get out and about for a few hours each time since we transport them to a local rail.  They get a lot of experiences that are more real world like riding in the car and going to an area with walkers, runners and bikers.

What’s the biggest benefit that the volunteers get from this program?

The biggest benefit is the knowledge that your run is helping someone else, or maybe the dogs are helping the person.  It could go either way.  When you are going out for a run, why not hold onto a leash and help an animal while doing something you already love?  It’s win-win.  There’s a special moment that really cannot be described in words when both you and the dog you are running with fall into perfect pace with each other.  Sometimes it doesn’t even last that long but it always happens with a little time and patience.


What would you like potential volunteers to know?

Potential volunteers should know that running with a dog is something anyone can do.  Just like there are runners of all ages, sizes and abilities there are likely shelter dogs very nearby of all ages, sizes and abilities that could benefit from some time, attention, patience from someone who will take the time for them.  I’ve taken dogs that have a limit of a mile and others that seem virtually limitless.  This is something anyone can do if they enjoy being around dogs, love to run (or want to run) and want to have a little fun.  Sometimes people get wrapped up in time, paces or distances and forget to just have fun.  Running with a dog will definitely remind you that running is something fun and you can help someone at the same time!

What advice would you give to someone wanting to start a program like this in their own city?

Begin volunteering with local organizations in any way you can.  Many organizations are in need of volunteers in many ways and can always use people to walk the dogs.  If they do not already have a program where people can run with the dogs, you can approach the staff or board members with the idea.  The key is starting small and building up trust to prove that it can be a successful program that can be managed.  There are a lot of factors to consider like the ability to take dogs off-site, liability agreements, transportation arrangements, assessment of different dog’s behavior and associated costs that all need worked through if the goal is to turn it into a program.  Finally, just like in running, be persistent and never give up.

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To find out more about Miles and Mutts check out their website and “like” them on Facebook.

Happy National Running Day

Wednesday, June 6th, 2012

Today is National Running Day, let’s celebrate! We hope you’ve got a fabulous run planned for today. Whether you’re new to running and heading out for a mile or two or in the thick of marathon training let’s all lace up on this very important holiday. Does anyone else think that National Running Day should mean having the day off of work?

We’ve asked some awesome and inspiring fitness and running bloggers to share their love of running today. Grab a bottle of water or icy sports drink and feel the love. Don’t forget to comment at the bottom of the post and share YOUR running love with us.

How long have you been running?

Toni’s love of running goes way back. She’s completed 4 1/2 Marathons and 4 10K’s and over 30 5K’s over the last 15 years.

We can’t believe how long Harold’s been running, what an inspiration. “I have been running since around 1971, when I went out for my high school cross country team.” His favorite race was the 1983 Marine Corps Marathon.  ”I would like to run the 2013 Marine Corps Marathon, sort of a dream race and qualify for Boston at the same time.”

Why did you start running?

Heather says she was “inspired after watching friends run the Disney full marathon. I got bit by the running bug!” Those Disney races sure are popular!

We love why Carrie started running. “My kids were training to get their black belts in Taekwondo and were doing a lot of running.  I thought I was in shape and could keep up with them.  Turns out I couldn’t.  I was determined to keep up with them.”

For Mallory, “I needed a stress reliever from work and wanted to get in shape.”

Rachel’s had weightless success after beginning to run. “I started running to lose weight. I lost 60 pounds in a year because of running and changing my eating habits.”

What’s your favorite race?

Cheryl’s first race and now her fav is the Warrior Dash – “a highlight for me.  I found my new love…RUNNING!”

Theodora’s favourite is the New York Marathon. “There’s nothing in the world like this race, and it was even more awesome that it was through the city where I live. (Also known as the best city on earth.) I also took 40 minutes off between my first and second marathons, so that was an amazing feeling.”

Molly has a special place in her heart for “the Boilermaker 15k, in Utica, NY. It’s the largest 15k in the country, with a hilly course that ends at a Beer Brewery. The crowd support is amazing, it’s a great time.”

What’s your favorite distance to run?

Amy says “I have fallen head over heels for the half marathon.”

Lora loves the marathon. “I love how it’s such a strategic race and there are so many factors that go into your performance (which can be good and and bad). It is definitely a race that will humble you.”

How many times do you run per week?

Amanda loves running so much she does 6-7 runs every week, a couple are usually double days. Wow!

Why do you continue to run?

This is why Angela runs: “It’s my ME time and way cheaper than therapy!”

For Lisa, “I love who I am when I’m running, free, happy, surrounded by either nature of my other amazing runner friends. It reminds me that can I do things beyond what I think are possible, It reminds me that I am strong.”

Elle loves to sweat! “I love the way I feel when I am outside and just zoning out.” She ran her first race on Mother’s Day of this year. Congratulations Elle, may there be many more to come.

What advice would you give to someone just starting to run?

Felice’s advice for new runners is to “start slow and easy, walk when you need to.” She worries that new runners may “burn out or get injured or just decide they hate running. If you take it easy, you’ll build your endurance and strength and grow to love running!” We agree Felice, walking is okay!

Kierston has been running for just under a year and has some great advice for new runners. “Be sure to get fitted for a proper shoe, your feet will thank you for it (and trust me, it makes a world of difference).”

Why do you run?  Why did you start?  And what are you doing today to celebrate National Running Day?

Common Race Day Mistakes Part 1: Going Out Too Fast

Wednesday, April 4th, 2012

You’re standing there at the starting line of a race. You’re pumped and everyone is cheering for you. Your family is there and the adrenaline is flowing. You’ve been training for this day for months.

And then all of a sudden the horn blows and you’ve taken off like someone or something is chasing you and there’s a steak at the finish line!
(Or a giant cheese pizza if you’re vegetarian.) You’re going all out and there’s not much more you can do to stop it! Then you look down at your Garmin and see that you’re going to PR the race! This is fantastic!

And then it happens. You realize you went out too fast and you can’t even keep up with yourself. What started out as the amazing race has turned into the turtle and the hare and all the turtles are beginning to pass you.

Your legs are concrete stumps.

You crash and burn.

What just happened? Race Day Mistake #1: You went out too fast.

So what physically happens when you go out too fast? Your body uses its stored energy all up which leads to muscle fatigue. In a 5k, it means you can struggle in the last mile by going out too fast, but if you go out too fast in a marathon, you’ll struggle through at least the last 6, perhaps even more. And you don’t want to do that.

It’s hard NOT to go out too fast isn’t it? It seems impossible to avoid!

But here are some ways to try and dial it down a little:

-Start in the correct position at the starting line. If you start out at the front of the pack, you’ll try to keep up with the fastest runners. Try not to start too far back, either, because that may mean weaving in and out of the slower runners. Note: don’t be discouraged by people passing you at the beginning, you’ll be passing plenty of people later, once you all get moving.

-Focus on a relaxed pace at the start. Check your pace at the first mile marker and back off if you went out too fast. It’s not too late to correct it, just slow it down a little and then leave yourself some energy to pick it up in the end. Your best race is run when you keep an even pace throughout the race or you run it in negative splits, which is when you run the second half faster than the first half.

-Plan to run your first mile slower than you plan to run the last mile. It takes mental discipline and practice to start out slow, so practice going out slow in your training runs and speeding up in the end.

Have you ever gone out too fast in a race?? How do YOU dial it down? Share it in the comments below!

Joggling Cross Country

Monday, March 12th, 2012

Back in December, the joggling team of Bob & Trish came passing through our town in sunny Florida by total coincidence and we were lucky to get a chance to catch up with them.

What is joggling you ask?

It’s simple. Running + juggling = joggling.

Actually it’s not so simple. First you have to run. And then you have to add juggling to it. (I currently can barely do one of these. And I can’t juggle at all.)

As jogglers, Bob & Trish got noticed by Brooks Running, which documented their cross-country joggling tour called the “Brooks Running Joggle Happy Tour.” The high school teachers both took a year off and traveled thousands of miles across the country to joggle in various races.

And they’re pretty good too (understatement), both Bob & Trish have beaten the current Guiness World Record times for joggling in both the 5k and 10k.

Bob’s 5k time is 16:42 which he ran just this month in Long Beach, California. His current 10k joggling time, also beating the world record, is 35:41, which he reached in Jacksonville, Florida last year.

Trish beat the world record joggling time with a time of 19:46 last October at a race in Philly and her 10k joggling time, which also beat the current record, is 43:27, which she reached in Jacksonville last year along with Bob.

The couple has traveled the country, bouncing from place to place on a tight budget and couch surfing, so there was no lack of adventure along their year-long trip. They actually do a lot more than joggling though, they also have a show where they do multiple feats of awesome including juggling crazy dangerous things like fire and knives.

The joggling though is pretty impressive and they make it look so effortless (it almost feels like maybe I could do that one day), so we took a lot of video during their visit and talked to them about their experience. They also gave Kevin, Chief Running Officer of My Race Ragz a lesson (or 4) in juggling.

Check it out!

What Do YOU do with Race Medals and Race Numbers?

Friday, February 3rd, 2012

What do YOU do with your race medals and race numbers?

Here’s my collection:

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They spend their days and nights hanging from my dresser in a big clump.

I should be happy that I have many, they are not winning or podium medals but they each have a story behind them for what happened that day.

One of them tells the story of how I got a flat during a 70.3 after someone threw tacks in the road. Another tells the story of the hernia I had on the run. Another tells the story of the best bike ride I ever had while singing Linkin Park in my head while fully engulfed in “beast mode.”

Still more tell of all the blood, sweat and tears I shed making it across a finish line.

They don’t say much hanging up there. I wish they could talk.

What do YOU do with your medals? Do you have a hanger for them? Do you shove them in a box? Until recently my medals actually shared a space with my race numbers. (I can’t bring myself to throw those out.)

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That box overfloweth.

From quilts to coasters and wallpaper, here are some great ideas for what to do with your old bibs and medals.

Two years ago, I took my husband’s biggest accomplishments that year, which were his first marathon and first half-iron distance triathlon and I shadow-boxed them.

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I wish I had time to do that for all the medals!

So go take a picture, we’d love to see your collage of race medals and race bibs, whether they’re crammed in a box or hanging somewhere all dressed up, upload them to our Facebook pages and show off your stuff! www.facebook.com/myraceragz

Or better yet, show us your favorite and tell us the story behind it and give that lonely medal a voice!

21 Guns: An Ultra-Marathon Journey

Thursday, January 12th, 2012

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“Dan, it’s Adam!” she called out as he was approaching mile 35 in a grueling 50k race.

Dan Tebo’s salt levels were low and he was having to dig deep around now, but the voice on the other end of the phone his wife handed him was soothing. It was his good friend, Adam Fitzgerald, who’d helped him train to get to this day.

“He worked it out with Hillary to call me during the race to give me that extra boost,” Dan told me later in an interview. And it was just the pep talk he needed to cross the finish line of his second ultra-marathon in October. It took him just under 13 hours.

Dan and Adam make up “21 Guns,” an organization that provides support and assistance to families of America’s fallen service people, from firefighters to military and everything in between.

The friends met last year through the Fellowship of Christian Athletes and it was on their minds to create an organization to give back. Dan is an active-duty federal agent in the United States Air Force, and Adam is a pastor at a church in South Carolina but both of them have one passion in common: running.

They began talking about how they could combine their passion for running with helping other people. They knew they wanted to honor America’s service people, but they didn’t want to leave anyone out. “There’s no organizations that included all of our nation’s heroes. We’re going to include all of them and we’re going to give back to the families that have lost a loved one.”

Together they formed “21 Guns,” which is representative of the 21 Gun Salute which honors military or naval personnel.

The 21 Guns Mission Statement
“To honor those who’ve given the ultimate sacrifice by supporting, motivating, and fostering relationships with the families left behind.
The heroes will ALWAYS be remembered and their families will NOT be abandoned.”

As part of 21 Guns, Adam and Dan compete in ultra-marathons across the country dedicated to the fallen and their families. They hope to become a non-profit so they can help raise money for the families of the fallen. “It’s about American pride and we have folks that have given their all,” explains Dan.

After 21 Guns was founded, they needed to find a family to honor, but Dan said they didn’t have to look far. The wife of a young serviceman killed over the summer went to Adam’s church to seek assistance in opening up some goverment documents regarding her husband’s death. Adam sat down with her and together they went through the information.

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Chief Warrant Officers Kenneth Ryan White and Brad Gaudet were killed when their chopper was shot down in Afghanistan in June. It was White’s 3rd combat tour with the Army, but his first tour in Afghanistan. Officer White leaves behind his wife of 12 years, Sarah, and three children.

Later, Adam asked Officer White’s wife if he could run in honor of the two soldiers and their families and now Dan and Adam are training for a 24-hour in South Carolina called “Delirium” next month dedicated to the soldiers and their families. They hope to cover 100 miles. “It’ll be a huge thing for us personally and why we’re doing it will be a whole ‘nother thing,” he said.

Dan has been running since 7th grade and has always loved running, but admits he’s never been good at it. “I sucked at running, period,” he says. But he kept running anyway. “Personally I loved running and I’ve always looked for a challenge. My dad always challenged me; if it wasn’t challenging, I wasn’t interested,” said Dan. “My dad was extremely proud of me because I didn’t quit.”

And quit he didn’t. Dan continued to run 5ks and half-marathons in college, but he liked the challenge of an ultra-marathon enough to try it last year. Now he’s more than doubling the distance of his first ultra-marathon for this next race.

Dan will be running the Delirium race with Adam, who’s undergone recent physical challenges himself after having over 20 brain surgeries and has cochlear implants to hear. Their families will be their crew. “They provide a heck of a lot of support. If it wasn’t for the crew, we wouldn’t finish,” Dan said. When I asked him if he had any pre-race rituals, he said, “I pray before every race, knee off to the side. It’s sort of a joke,” he said, laughing, because of his last name, “Tebo,” which is spelled different than Denver Bronco quarterback Tim Tebow, who made “Tebow-ing” famous.

And oh yeah. The race will be the first time Dan and Adam actually meet. “We’ve never actually met face to face, we will actually meet in February,” he said. The community has offered 21 Guns support on their mission. They’ve gotten gear, food, and even their hotel stay sponsored. MyRaceRagz.com was proud to provide their shirts.

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Dan and Adam hope Officer White’s family will be at the finish line, where the family will be presented with a medal and a race number for each of the fallen soldiers. “However, keep in the mind, the discomfort and mental fatigue we endure is absolutely nothing compared to what our warriors and their families continue to go through on a daily basis,” said Dan.

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Dan and Adam welcome anyone to join the cause of 21 Guns. You can sign up to volunteer for 21 Guns here, from where ever you’re located.

We’ll keep you updated with pictures and status updates on the race from the My Race Ragz Facebook page and on Twitter. Be sure to check out their website, 21 Guns and the 21 Guns Facebook page.

Good luck to you both in your race! Thank you for remembering our heroes.