Tag Archives: exercise

7 Things I Learned from My Year of Training

“Let me start by saying I hated running, and I wasn’t good at it.”
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I started out running a few 5K’s these last couple of years and they were fun, but I wanted to accomplish something more. Last year I was sitting on the couch feeling like crap due to a night of drinking and eating when I turned on the TV and started watching the Broad Street Run (one of the oldest & largest races in Philly). I was amazed by the energy and excitement of everyone out there, actually so amazed that I decided I was going to do it. Why not? 10 miles – no big deal. Actually I knew it WAS A BIG DEAL – for me.

There were a couple of reasons I signed up. First, I wanted to see the city – mindfully. I’ve traveled down Broad St many times, rushing to class at Temple, going out for dinner and drinks, or hanging at a friend’s place. But usually that was flying down this major artery into the city trying to make every green light all while bypassing neighborhoods and dismissing all of the historic richness and hidden treasures of the city. My second reason was to accomplish something great, running 10 miles with 40,000 people through the City of Brotherly Love. So I gave myself one year to train and here are some things I’ve learned along the way.

1. Give yourself time/Go at your own pace

I started out barely running a quarter mile before I was out of breath, taking my inhaler and walking for the next half minute. I knew I had time so I took it one day, one step at a time. At first it hurt, my breathing, my calves, my shins, it was painful some days but the pain passed quickly after the run. I read up on tips to see if it was normal and slowly pushed forward. Don’t compare!  Just go at your pace, you’ll get there and there’s plenty of advice out there if you need it.

2. You can push further than you think

For a while I was doing about a mile and a half and then would stop to walk, then run again. It seemed like I couldn’t push further than that mile, until one day I did. You can do it, you just have to push a little. BUT make sure sure it’s little by little. You can’t go from running 1 mile to 5 or you may get hurt, slowly increase distance. And remember it’s ok to walk too, but breaking the mental barrier is huge. And for me I noticed once I got past the first 2.5 miles it seemed a little easier, I settled into my pace. For me I know that the first 1.5 is harder than the 4th or 5th. Take notice each step of the way.

3. Cut down/out bad habits

About 6 months into my training, I hit a plateau and most of my issues were around breathing. I knew what I had to do! The day I signed up for the race I quit smoking. I was a one-a-day smoker but still a smoker. Quitting helped me add more distance onto my runs and after 1 week I noticed a huge difference in breathing and endurance. Another change I made was to drink more water. I was still having calf pain so I tried to be more conscious of water intake as well as less alcohol consumption when training for those long  weekend runs.

4. You will have cheerleaders but not everyone is team YOU

This one is interesting because I was feeling good about my progress and dedication, and some people are with you on that. But you’ll have others who mock it and they may be joking but there’s truth behind every joke. Some people would poke fun, make comments or snarky remarks, but I just brushed it off. There is always a green eye in the crowd just remember you’re doing it for you.

5. The pain DOES go away

It seemed like forever – months, but the shin and calf pain does go away. Just make sure you have rest days and keep it up.

6. You will feel better

For the longest time, I hated the run but loved the feeling after I ran, so much so that I felt bad on days I didn’t run. My initial goal was to complete the race not to lose weight but during training I lost a little. However losing weight or not overall I felt better and that’s what keeps me going – even now.

7. You gain freedom

This one came towards the end. It was like an epiphany. The last couple of weeks in training, I actually started to enjoy running and it was at this same time, and maybe had something to do with it, but I felt a sense of freedom. Working out or going for a run was my time. I stepped out the door, put my headphones in and it was just me, myself and I.

 

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30 Day Burpee Challenge – Sort of

I started the burpee challenge last week, why? just because. I wanted to incorporate another form of exercise and burpees are supposed to be one of the best exercises for your body. They work both upper and lower body muscles and strengthen your core.

What I didn’t realize is that after 15 burpees, you really do run out of breath! I knew my body would get tired and my muscles would ache (which I also thought would be after 35) but the breathing part I definitely underestimated.

So now I’m on day 10 and should be up to 35 burpees, but in reality I’m stuck on 25. And you know what, I’m ok with that!

So it might take me 40-45 days days to complete, hell it might take me 60 days to get to 100 burpees, but I will get there and it will be a new accomplishment.

The other day I split up my 25 and did 17 in one sitting and 9 in another, so actually I’ve hit 26. My husband says, I’m cheating and it should be all at once, and I said “says who?” The chart doesn’t say that it has to be one sitting, it says each day. I read a couple of blogs about it and one girl said if you need to break it up to fit your schedule then go for it.

From that moment on, I decided I’m not putting on the pressure to hit each number because of a chart. I will listen to my body and do what’s best for me. Yes I will push my limits but I will not over work my muscles for the sake of a chart. I will get there and I will continue each day and each day maybe it’s only 1 more but the point is…

I am doing it.

I will accomplish it.

And it may not be 30 days – but it’s better than nothing.

I am doing it for me and I am my own judge.

 

30 day challenge

Running AGAIN

I started running (again) a couple of weeks ago, and boy it’s taking a toll on my calves. I don’t know why, but this time it seems to be harder on my legs. I only took a break over the winter so, in my head, it hasn’t been that long.

Anyway in my search for exercise routines, I found this neat little guide for runners.

I think it will be a help to me and hopefully you too!

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(via backonpointe)

Make Better Food Choices

Weight Management

Since the holidays, I have been indulging in whatever I want without a care in the world. Sure I’ll have a beer or 3, pass me the Kit Kat, did someone say pizza? Yum.

The last couple of weeks I’ve noticed that my holiday binging needs to be OVER – Hello March, goodbye extra pounds!

I decided that I TODAY I will get back on a regular workout routine and start making better choices with food.

Like most people, I know foods that are good to eat and foods to stay away from. But sometimes the good food sounds boring or I don’t know how to “dress it up.” Let’s face it, I need a little help pairing it up with other super foods to make it more appealing and delectable.

In my search for healthy food ideas, I found this link Familycircle. 

The post is weight loss diet plans. I am not a fan of the word DIET or following a DIET. I believe it’s about making lifestyle changes and start slowly. When a diet ends, the results will end too. But if you continue to make the right choices via lifestyle changes, you won’t go through the yo-yo of weight management. I hope it helps you to find some ideas and tips for healthy food ideas and even exercise.

Don’t forget exercise

Start to incorporate some quick exercises into your daily routine. You can pick 3 one day (upper body) – do 3 reps of each. The next day pick another 3 (lower body) – do 3 reps of each. Rotate each day, along with walking/cardio 4 days a week. Even if it’s only 15 min, it’s something be proud of!

Remember this is a lifelong change so it’s ok to start small, you will build up over time! Here’s a few exercise ideas to get you and me started.

Upper Body

Pushups

Plank

Dumbells

Tricep Dips

Lower Body

Crunches

Lunges

High Knees

Plank with Leg lift

Full Body

Jumping Jacks

Mountain Climbers

Burpees