Pass another cough drop, kleenex please

SNAPSHOT

Limit your running when you are sick with the cold.

DIGGING DEEPER

On Thursday my run was way slower than usual, yet I felt I was putting in the same effort.  Then I attempted my normal lifting weights routine and couldn't even lift my usual dumbbell once.  Not even once!  I knew something was really off! 

Friday morning just after leaving our home I felt that dry mouth sensation moments after drinking a sip of water, the first sign of an oncoming cold sickness. I was out of the house for the day and wouldn't be near my Vitamin C tablets until evening.  The day wore on and the throat got worse.  By bedtime, I was eating ice cream, smoothies, and Danielle Walker's applesauce. 

Thankfully Saturday was a low key day with the skies bringing in wicked thunderstorms and only 2 hockey lessons/practices for one of my sons.  With my husband home, I was off the hook from transportation duties.  I read the entire Chasing Slow book by Erin Loechner (wow, awesome book) and slurped up the bone broth.  I wasn't much better and the night was painful and long.

Sunny Sunday rolled around and I figured I was done with the cold and could soldier on with my backlog of errands. I'm in control, right? However, by midday, all I wanted was be in bed.  As you know, moms don't take more than one sick day, so the food was purchased, freezer picked out at Best Buy, and library books returned.  The squash, chicken, and dinner all got cooked.  I thought my saving grace would be a good night of sleep before the start of a new week.

"Mom, my stomach hurts so much!" pleaded my 15-year-old son. I couldn't deny him comfort through the trips to the bathroom and tucks back into bed.  Not so hard if it weren't for the fact that I was pleading also for painless sinus canals and continuous sleep. 

So it is Monday today and I am still so sick and still hoping for a good nights sleep. I did do a short run today only because it had been so long since my last and a friend would be waiting for me.

I don't plan to run tomorrow. I will need all my energy reserves for kicking this cold.

NOTE: When you move to another region of the US you get hit harder with sicknesses as you have not built up an immunity to that region's germs.  This is going to be an interesting year!

My view of the USA regions include Colorado in the Midwest section.

SOLUTION

My personal guidelines for when to skip my daily run due to sickness.

Fever or Stomach Pain = NO RUNNING

Congestion or Sore throats = RUN EVERY OTHER DAY at most//Fresh air is helpful but limit energy expenditures

Headaches = Safe Walks

HAPPY WINTER COLD SEASON, HAPPY RUNNING

Press Play

SNAPSHOT

PODCASTS = Top Platform for gathering knowledge on running and life!

DIGGING DEEPER

Since 2013 PODCASTS have enlightened, informed, entertained, and challenged me as a runner. Some of my top reads have come from podcast author interviews. The relaxed nature allows for the conversations in the podcast to be realistic and eye-opening. The FREE aspect gives me the opportunity to sample different tenants of our sport. I have learned so much about ultrarunning, strengthening, training connections of different sports, psychology, injury, running form, the health of the Track and Field sport, coaching, etc...

Here are the sports mainstays that fill my queue and ears.

The Strength Running Podcast

Endurance coaching topics with many author interviews

The GAINcast

Old school coaching meets innovative theory

Magness & Marcus on Coaching

The insides of elite coaching and the sport of Track and Field/ Cross Country

Trail Runner Nation

Ultrarunning conversations galore, you will think you are on a long run with friends

The Rich Roll Podcast

In-depth interviews on life and endurance running

I navigate through the recent episode lists finding those that appeal to me. Often listening to them in the background of my run, drive, or housework.

SOLUTION

Download your device's Podcast app and press play.

Question for YOU

What podcasts do you recommend?

Book Review- Your Best Stride

SNAPSHOT

4/5 stars for the book Your Best Stride: How to Optimize Your Natural Running Form to Run Easier, Farther, and Faster- With Fewer Injuries by Jonathan Beverly (Former Running Times Editor)

DIGGING DEEPER

This gem was found while listening to the Strength Running Podcast by Jason Fitzgerald.

First, as a library loan, I realized this synopsis of all things running form related would need to be highlighted, referenced, and snapshotted for years to come.  Quickly Amazon delivered it to my door so that I could delve into it further with highlighter and living room floor at hand, highlighter for all the details and floor for all the practicing.  

This book has realistic exercises and tips on all parts related to form for runners to turn words into actions.

 
Backing up now, YBS refers to many other authors and experts that I have gleaned good insight from in the past.  What is great about this book, however, is the weaving of knowledge and practical application from many experts. The author doesn't have the experts rival each other's opinion but lets them complement each other.   Thus making the flow of the topics clear and concise. Love it!

 
This is why I recommend the book to you.  It is like 6 books in one!  I devoured it on Sunday evening.  Often trying out the different stretching or strengthening examples in between soaking up the information.

So what did I gain from this 200 page cumulated expert form guide?

ONE --- I knew it all along. I told my training partners during my first injury in my foot as an adult runner that it was coming from the hips.  Something is not right in my hips.  I knew it before the research was screaming it.  Yes, your running injuries are most likely from tightness or weakness in your hips.  

TWO --- YBS did not suggest a long protocol that would take 1 hour of daily devotion.  It suggested to pick from several options and BE CONSISTENT.  Surprise, I agree too.  Primarily because my experience says consistency and program flexibility works!

THREE --- Your arms matter.  Your posture, arm carriage, and shoulder mobility all impact your stride and running form.  After saving my legs but sacrificing my shoulder in a fall a few years ago, my stride was messed up until my shoulder was healed and mobile again. 

Many more points were made in the book and I am sure you will find yourself quoting and using the advice. I know I will be sharing them with my athletes! 

So why only 4 out of 5 stars? Videos, I want videos of the stretches and strengthening exercises. I like to see the movement.  Hence why I was on my living room floor testing out each move. Curiosity caught my 13-year-old cross country runner, as he joined in with me.

Checking out the iPod game posture to see how the curling forward of the upper body can shorten our chest muscles and limit our shoulder's range of motion.

SOLUTION

There are several reasons I had an awesome workout today (4x800 intervals), but one of them has to be the gained knowledge from reading YBS last night.  I stretched my hip flexors, ran tall, drove my arms back, and powered with my gluts.  Thanks J. Beverly!

P.S. I gain nothing financially from this book review. I am just a runner that found a book and gave it 4 stars!

Where Strength OrIginates

SNAPSHOT

From the upper quads to the shoulders and wrapping from the front of the body to the back, all the way deep inside your middle, lays your strength.  

DIGGING DEEPER

My last experience recovering from injury brought home the need for deep core strength. My hip strength was lacking and causing the rest of my body to make up for it. I noticed a remarkable difference from just one challenging hour-long Pilates class a week.  Months into the new training I was on a treadmill and found that from the shoulders to my upper quads had become one strong unit like a pole from which my legs and arms moved. 

Remember your strength comes from the middle of your body. Your legs work off of your core, with core stability transferring strength to your legs. 

Using the winter months to develop your core strength will facilitate improved fitness in the spring. I am not speaking of sit-ups at all: zip, zero, nill. Sit ups will only strengthen a small percentage of the core.  Plus, you most likely are using momentum to move and up and down and not truly developing the core.  My favorite core routines are the main 18 Pilates exercises.  I add in challenging moves with a large ball or foam roller, increasing my need for balance. I often use the book Quick Strength for Runners by Jeff Horowitz.  It has 16 routines that I alternate between throughout the month.

Keeping the routine new and fresh causes a stronger core. Challenge yourself with balls, bars, and other equipment. Lay a bar across your back when performing donkey kicks. Add an inside shoulder width ball between your palms to your roll up. Balance on all fours upon a large stability ball. Anatomy for Runners by Jay Dicharry will help highlight ways to challenge your normal strengthening movements. Most of all become creative and playful with your movements.

A special note to women and especially to mothers with young children, it is vital to develop your core muscles.  I remember being surprised during my first Pilates class that I even had muscles in my abdomen. I thought of the area as only being organs.  However, those organs are encased in a wrapping of muscles that need to be identified and developed.  You will find the difference in removing the stroller from the car trunk. If you struggle at all you need to prioritize core strengthening.

SOLUTION

Develop your center strength to revitalize your running.

Book Review: Quick Strength for Runners by Horowitz

SNAPSHOT

Must have in a Runner's library

DIGGING DEEPER

Horowitz did it! Finally, a simple, purposeful, modern description of the important strengthening exercises that all runners should incorporate into their training.

First of all, he addresses the glutes strength and activation weakness. In this world of sitting in chairs all day long, we need to be aware and combating the weaknesses and stress that are messing up our form and causing many injuries.  

You don't need to spend hours in the weight room at your local gym on the circuit machines performing the movements like a robot.  Instead, two 20 minute workouts each week will give the runner’s body the needed strength. I am not a fan of the hour "torture yourself, bust your butt" cardio room strengthening classes. There is only so much adaptation that can occur and to stress the body beyond that point will only cause pain and injury.  Instead, a sensible strengthening routine that targets each of large muscles and balancing muscles can keep a runner on the road.

The pictures, tips, advanced moves, and weekly workout routines make it easy to use for everyone. After reading through the book and testing out the exercises at home. Take a picture on your phone of the weekly picture-filled workout list. After your run take a quick 20 minutes to press through the list.

One more bit of advice when starting anything new. Start easy and let your body get used to the motions first. Don't be superman/superwoman and try to show off to the others near. You will gain strength and balance in just a few weeks as long as you keep the amount appropriate and the workouts consistent.

Women NEED to be strengthening their muscles.  Aging causes loss of muscle mass which in turn can cause many other ailments.  You lose what you don't use!

Pull along a friend to join in with you. They will appreciate you starting them on the path to better fitness.

SOLUTION

You do have 20 minutes twice a week to keep yourself on the runner's path.