#lunchbreak (at Castle Island)
So I’ve been getting a lot of questions regarding running and cross country. I’m so happy that a lot of you are so excited about joining your school’s XC team! I really wish I had time to answer all of your personal questions, but I just don’t. Lucky for you, I have a WHOLE ENTIRE PAGE dedicated to answering questions about running!Tips from the one and only…me :)
One of the things about running is that you’re ALWAYS pushing yourself to your limits, and sometimes past them. I suggest mixing up your running workouts in order to build endurance, speed and strength! Here are a few suggestions:
- Run hill repeats. Find a steep-ass hill and run up it..over and over again. It doesn’t really matter how fast you go, as long as you KEEP GOING. It’s important to push yourself, because part of running is learning how to put up with tired legs and sore muscles!
- Fartlek training. Basically during your run, jog for 5 minutes, then sprint for 15 seconds. After your spring, go right back into jogging. Repeat this until you reach 30 minutes.
- Strides. These can be done before/after your run. Mark out 100meters or so and sprint it. Jog back to where you started, and do it again until you reach 4 to 5 times. (This helps with speed at the beginning of races.)
- Strength training. You’ll need to build up those muscles in your legs! I suggest this POP Pilates video for calves and thighs.
- CORE. The fastest runners have insanely strong core muscles. This means you not only need to build muscle in your legs, but also your core, or “abs”. Check out Gain Fitness to find workouts to target this area.
- Arms. Strong arms also benefit runners. Start doing push-ups and use the Gain Fitness website to find upper body workouts!
This list was made by Steph, not me. Go check out her blog!
These links are pulled from everywhere: LiveJournal, Active.com, RunnersWorld and beyond. I found them useful when I was beginning running, and I hope other beginners will, too. This is not a full, comprehensive list of “everything about running ever,” but I hope to shed some light on good places to look for information for beginners.
Good Places for Beginning Runner Q&A
“Newbie” Advice (by supermanz)
Running Basics Explained
Additional tips from Vivian :)
Step 1: Put on some shoes.
Step 2: Open the door.
Step 3: Go!
Some other steps that might be useful…
- Run for a reason. Whether it’s distance or time or to clear your mind of all the crap that happened during the day. Do it for a purpose, and don’t forget that purpose.
- Push yourself. Do a little better every day. This doesn’t mean you have to increase time or distance every day. Just improve your mindset a little day by day and you will the PR’s will come.
- Save a little energy. There is absolutely no point in hurting yourself so much that you can’t drag yourself out of bed tomorrow to do it all over again. Toe the line between possible and impossible; keep your sights on the incredible, and some day it’ll be here.
- Wear the right thing. Running makes you sweat, and sweat, although sexy, can also hinder your progress. You want wicking material (ie spandex, polyester). You also want good shoes. Not $200 shoes, but not $10 Target shoes either.
- Write down your progress. It’s so much more motivating if you have a record of how far, literally, you’ve come. Anything you to do help you reach your goals is upward trend.
You’re out the door, what now?
- Focus on your breathing. Every living thing is breathing. Your lungs are breathing, the trees around you are breathing, even houses breathe. Breathing is natural. Focus your energy on inhaling and exhaling to fuel your muscles with oxygen.
- Plan beforehand. One of the worst feelings in the world is to be partway through a planned run and feel (1) like you have to poop, (2) like you have to pee, or (3) like you’re breathing sandpaper. Avoid this problem by pooping, peeing, and drinking water before going on the run. Trust me, just do it.
- Take a break if you need it. I do it. Marathoners do it. Everyone does it.
Okay, back from the run, riding the high…
- Stretch. Your muscles are warm now, and it’s a good time to stretch. Calves, hammies, quads.
- Chocolate milk is the best recovery drink. So everyone says, and I haven’t done any research on this, but it’s worked for me.
- Smile! Exercise makes people happy. Other people see it on your face, and they’ll be happier too.—————-Running (Training Plans) from Ela!
- The 5K ☞ Prepare to race this classic distance with a training program that carefully balances both mileage and speedwork.
- The 10K ☞ Most runners considering the 10K already have the miles under their belts to compete adequately in the distance. The Cool Running training program enhances that endurance while sharpening the pace through speedwork.
- The Half Marathon ☞ The 21K distance provides a challenge beyond the popular 10K while allowing for more flexibility than marathon preparation. Our 12-week training program will get you ready.
- The Marathon ☞ As more and more runners turn to the marathon to prove their running mettle, a sensible training program is more important than ever for building safely to peak performance.
- Speedwork for Beginners ☞ A speedwork program for beginning runners.
- Speedwork for Intermediate Runners ☞ A speedwork program for beginning runners.
- Speedwork for Advanced Runners ☞ A speedwork program for advanced runners.
- Speedwork for Competitive Runners ☞ A speedwork program for competitive runners.————————-Tips from boostyouresteem.tumblr.com :)
- Get a running app. Every smart phone has at least one available for free. Guessing your pace is isn’t going to cut it if you’re counting calories or training for a marathon.
- If you’re running marathon length races, a break during the first mile or two is the most important.
- Pace yourself. It doesn’t matter if there are 50 people ahead of you or 50 people behind you. Don’t judge yourself by their standards. You have your own pace and it works for you.
- Pay attention to your breath. Inhale left foot, exhale left foot.
- Forget yogic breathing. It doesn’t apply here. In and out through your mouth.
- No matter how much you think you sound like Vader, you breathing aren’t nearly as loud as you think you are. Don’t hold back. If you don’t get enough oxygen, your muscles fail.
- Don’t slam your feet on the pavement. Keep it as light as possible. If you’re on a treadmill, the entire gym shouldn’t be able to hear it.
- If you can’t figure out if you’re a mid-foot striker, heel striker or toe striker, it doesn’t really matter. Unless your legs are killing you, just keep going. If you focus too much on your legs, you’re probably going to eat it.
- Run against the traffic.
- Only put a headphone in one ear, you want to hear a car before it makes you roadkill.
- Ladies, loop your headphones through your sports bra. Fellas, run it under your shirt. If you’re going shirtless, hook the extra cord up in the armband so it doesn’t bounce around and hit you in the face.
- Make a playlist before you go. Don’t rely on shuffle. Get a good selection of high bpm songs, or something that will make you angry/excited. You don’t want to pause and let your heart rate/stride falter while you try to skip all your Death Cab for Cutie songs.
- Take rest days.
- Mind over matter. Your legs don’t really hurt that badly. Yes, you can breathe. Keep going.
- But listen to your body. If you legs are honestly giving out, head home.
- Hydrate but don’t water log.
- If your endurance is terrible, work it up with stationary bikes or cardio classes. Get your aerobic ability and actual fitness level up.
- Stretch your calves with toe raises. Rock back on your heels and bring your toes up a few times before you run to reduce shin splints.
- Strength train. You’ll get less shin splints as you build up the muscles in your legs.
- Find good sneakers and pay good money for them. You can get all your other gear for cheap, but go name brand and take time to find a shoe that works for you. Some podiatrists will even fit you for what type of shoe you should wear.
- Stick reflective tape to your heels if you run at night and bring a flashlight so you don’t turn an ankle.
- Pay attention. Be alert. Don’t get hit by the train that runs through traffic near the Fens. Run as if no one sees you. Make it your responsibility to keep yourself safe.
What an awesome compilation of tips!
Isn’t that just the prettiest sight.
Blood Oranges are in season right now and this is a fun way to use them. For more photos and directions check out my post on Better Homes and Gardens.
Photos by Erin Gleeson, recipe adapted from BHG.
Putting a lid on this last stretch of winter. Stay healthy, folks.
Boozy Grapefruit, Basil, and Vodka Popsicles
by Jerry James Stone for DARK RYE
I love a well made Greyhound. I mean, what is it with the combination of citrus and vodka? It just pairs so well together.
And here’s the thing, anytime I love something…I want to make it a popsicle. I think experiencing it on a stick just makes it more fun. Right?
- 1 1/2 cup white grapefruit juice (about 2 grapefruits)
- 2 ruby red grapefruits
- 1 cup sugar
- 1 cup water
- 5 fresh organic basil leaves
- 1/4 cup vodka
1. First we are going to make a basil simple syrup. Combine the 1 cup sugar and 1 cup water in a small sauce pan and warm it over a medium-high heat—this makes 1 1/4 cup. Bring it to a simmer so that the sugar is fully dissolved. Remove it from the burner and stir in the 5 fresh basil leaves. Fresh basil should be added at the end of the cooking process. Prolonged exposure to heat will cause the herb’s volatile oils to dissipate.
2. Once the simple syrup has cooled to room temperature, strain out the basil leaves and transfer it to the refrigerator to cool. NOTE: Honestly, basil simple syrup can be great in lemonade or over ice cream, the possibilities are endless. So you might want to make more than just 1 1/4 cup. The general rule for simple syrup is that you need 75% of both sugar and water for whatever measurement you want. For example, if you want 1 cup of simple syrup, you’ll need about 3/4 cup of both sugar and water to make that. It all scales from there.
3. Now juice both white grapefruits and measure out 1 1/2 cup. I like the texture of the pulp in the popsicle so I am going to add it back in after juicing it. If you want to do this too, just pick out any of the seeds found in the pulp and then put it and the juice in a food processor and process for about a minute. This will break up any large strands that might exist.
4. Next we are going to supreme the ruby red grapefruits. We do this because we want chunks of the fruit throughout the popsicle (the deep pink mixed in with the off-white looks amazing, right?) but we do not want any of the white pith in our pop.
5. So first trim the top and bottom off of the fruit, all the way to the flesh. Now using a paring knife, peel off the outer peel. It is okay if some of the pith remains behind. You don’t have to be super anal retentive about it. You can get the remaining pith after the peel is fully removed.
6. Now you are going to cut out the fruity segments by slicing down alongside the membrane and cutting towards the center. Imagine you are serving a slice of pie. Repeat this until the whole fruit is done.
7. Chop the ruby red grapefruit slices into fairly small chunks.
8. Combine the 1 1/2 cup white grapefruit juice, the 1 1/4 cup basil simple syrup and the 1/4 cup vodka into a large measuring cup. Mix well.
9. Divide the boozy grapefruit mixture amongst the popsicle molds and then add in the chunks of ruby red grapefruit to each mold. Add the popsicle sticks. Freeze for at least 7 to 10 hours as you want these pops to be rock hard.
Enjoy!Jerry James Stone has been eating and drinking his veggie way through San Francisco for the past four years where he focuses on sustainability and local as well as large-scale food issues.