Staying Motivated - Make A Commitment!

With the end of January nearing, spring racing season is going to be here before we know it! Living in Minnesota, many runners and people just trying to stay in shape, start to lack motivation with the cold weather. What can help you stay motivated? Scheduling and signing up for you races for the 2014 season! 

First of all, by signing up it makes you start to plan ahead and commit to a training schedule. By knowing which events and when you need to be ready to run, it can help kick your motivation in a positive direction. Instead of feeling like you need to run just to run, it jump starts a new way of thinking. It makes training exciting and presents a new challenge to your workout program. 

Check out this website for running events -

www.raceberryjam.com

Once you find some races you are interested in doing, get others involved! Try to find a training partner or group to also help keep you motivated! Now not only are you making a commitment for yourself, but you are getting others committed too! 

If you need to find a training group, find a local running store. I work at Running Room and we have running training programs and groups to help you with your running goals.

You can also sign up for a gym membership. Not only do you have access to indoor training, but you are in an environment of people that have similar goals and interests. I also work at Lifetime Fitness where we have many programs and resources to help you out! 

Staying motivated can be easy when you...

1. Make a commitment - sign up for a race or event

2. Have a training program

3. Get others committed

4. Use resources that will keep you on track and committed 

Feel free to contact me with any questions or for additional resources!

Happy Motivated Running :)

All About Recovery - Finding a Stress Balance

Why is recovering from exercise and the stresses placed on your body so important?

Everyday your body is put through a number of different stressors. Stress due to exercise, work, sleep, nutrition, your environment, other people, etc. When your body is put through so much stress and it doesn't have the ability to adequately recover, performance and health may suffer. Most likely your body will feel sore and fatigued because your body's recovery was not adequate.

Since many people only really see the external effects of stress, you can only imagine what is going on inside of your body! If we were to take a look, we may see some signs of increased inflammation, connective tissues that aren't healing, neurotransmitters and anabolic hormones going down and their catabolic hormones such as cortisol going up.

When your body isn't getting adequate recovery, there are a whole number of issues that have complex effects on the body!

There are two main categories for the underlying causes of fatigue -

1. Central (neuromuscular) - Our central nervous system (CNS) acts like a car engine regulator. If you are in full speed and revving too high for too long, it shuts down. Our brain attempts to protect our muscles the same way by reducing the rate of nerve impulses.

2. Local (peripheral) - Relates to energy system depletion and/or metabolic byproduct accumulation. Just like a car running out of gas.

When it comes to recovering from our exercise and workouts, the activities that we do between workouts greatly influences how efficiently we recover. These activities fall into two categories.

1. Sympathetic Activities - "fight or flight"

2. Parasympathetic Activities - "rest and digest"

Sympathetic activities include pursing ambitious career goals, building relationships, balancing finances, acquiring food and shelter, and all of the daily activities required for human survival. As you can imagine, most of us tend to be much too "sympathetic".  All of these activities are stressors that can increase our body's level of cortisol and adrenaline. Chronic sympathetic activity leads to high levels of circulating cortisol and adrenaline, both produced by the adrenal glands. This can cause our "non critical" functions to be inhibited - things like digestion, liver metabolism and detoxification, immune function, and reproduction.

When these sympathetic activities start to dominate our lives, it can result in...

1. Poor blood sugar management and insulin resistance
2. Depression, sleep disruption, and carbohydrate craving
3. Decreased thyroid hormone output and a reduced metabolism
4. Altered sex hormone activity
5. Amino Acid loss from muscle

If fatigue becomes chronic, the production of stress hormones can slow and the development of ongoing fatigue can occur. When the body is revving too high for too long it starts to shut down. This type of fatigue is central or neuromuscular. Removing all of your daily stressors not necessarily healthy or a positive thing. Rather than trying to fix all of the stressors in your life, finding a balance of stressful activities with relaxing and energizing activities (parasympathetic activities) is key.

Relaxing and energizing activities that are parasympathetic dominant include -

1. Mediation
2. Yoga
3. Pilates
4. Tai Chi
5. Spa Treatments
6. Meaningful Relationships/Discussions
7. Jacuzzi Time
8. Sauna
9. Relaxing Hobbies
10. Reading
11. Music
12. Drinking Tea
13. Daydreaming
14. Warm Baths
15. Candles
16. Aromatherapy

Mediation, yoga, pilates, and tai chi can help lower stress, improve oxygenation and stimulate recovery. They have been around for thousands of years because they work.

Spa treatments, sauna time and baths can facilitate lymph circulation and recovery.

Sleep and meaningful relationships can also regulate our recovery. A restful night sleep and a good laugh increase our energizing and recovery hormones. Most people need 7-9 hours of restful sleep each night to perform their best.

One activity isn't necessarily better than any other; it's more about what a specific activity does for you. Give your body time to retune and bring itself back into balance. Prioritizing 30 minutes of parasympathetic activity each day is essential for productive recovery!

I will have more of this topic in articles to follow! Please feel free to write comment or email me for questions!

Happy Restful & Recovered Running :)

Smart Fuel! Enhance your diet for a healthier brain and a better run!

I found this article in a Runners World Magazine and wanted to blog the topic! It's about eating the right foods to enhance your brain function and for a better run. Your brain is not only responsible for cognitive and memory functions, but is also critical in controlling fatigue levels during a run. Nourishing your brain with key nutrients will boosts its overall function and help you in the long run.

Here is a short list of the top brain foods -

Almonds - one of the richest sources of vitamin E and make for a smart snack. Vitamin E reduces oxidative stress in the brain caused by a crappy diet of refined carbohydrates (sugar and white flour) and unhealthy fats. Vitamin E is a potent protector for the brain's omega-3-rich cell membranes.

Eggs - Choline helps keep your brain's messengers (neurotransmitters) signaling properly.

Kale - Lutein protects neurons from oxidative damage caused by pollution and heavy breathing (hard running for example). Oxidative damage is linked to poor cognitive function, early memory loss, and Alzheimer's disease.

Salmon - The membrane of brain cells is made primarily of omega-3 fats - same fat in salmon. Consuming omega-3 fatty acids (fish oil) makes these cells more supple, optimizing your processing power. Omega-3s may also delay memory loss as you age and boosts IQ in kids.

Whey Protein - One of the main proteins in milk and other dairy foods, whey may save the brain. Enhances your brains ability to process oxygen which is a sign of optimal brain function.

Yogurt - The probiotics found in some yogurts may affect brain function. A study done of individuals who ate yogurt with probiotics twice daily for 4 weeks showed better connectivity between brain regions than the control group.

Brussels Sprouts - Vitamin K enhances verbal memory skills

Olive Oil - enhances your memory

If these foods are currently not in your nutrition, start adding some in! Each of the foods are nutrient dense foods that are not only good for your waist line and your running, but also your brain!

Please feel free to share any comments or email me for questions!

Happy Smart Fuel Running :)

Why is Running Addictive? The Runner's High

Running is with out a doubt, addictive. Many individuals rely on running to maintain a normal mood state. Anytime running is taken away due to injury, schedule conflicts, etc, it can cause withdrawals. When running is completed, these individuals can feel a sense of euphoria and contentment. Running can be like any other addictive behavior in that is causes dependency, withdrawal, and tolerance.

Since running has mood regulating properties, it is known to be addictive. Of course running has a lot more positive than negative effects when it comes to addiction because of it's numerous beneficial effects on overall health, but it can still cause dependence and psychological issues such as nervousness, depression, and anger.

What actually causes running to be addictive? One explanation is the "Runner's High" you get from a great run. Running has addictive properties because of the substantial levels of endogenous opiates, opium like compounds that can be synthesized and released by nerve cells with in the brain. This typically occurs during intense or prolonged running workouts. This can be psychologically satisfying  because it stimulates reward pathways in the brain giving you a sense of "Runner's High".

The release of catecholamine's (adrenaline and noradrenaline) can also be triggered through running resulting in a stimulating and pleasantly arousing effect on the nervous system and various physiological functions.

Dopaminergic brain areas (parts of the brain that produce dopamine, a chemical that helps regulate mood) can also be stimulated through an intense running workout. This can have a significantly positive impact on emotional state.

An individual's endorphin response can vary depending on the type of workout they are doing. Some individuals get a greater response from shorter, intense workouts and others may produce a greater response from longer duration running workouts. Some research has shown that a runner's best event is the one that produces the most endorphin release and is practiced the most.

Makes sense though right? Who doesn't want to feel good? Running is seen as a positive addictive when it comes to producing great health benefits and also developing rewarding and productive social and professional life benefits. It can also prevent issues such as unhappiness and depression. As long as you enjoy the positive benefits of running and don't let the negative aspects of running consume your life, keep on running!

If running currently isn't a favorite activity of yours, it is time to try it out! Better yet, with New Years just a couple days away, sign up for a race for 2014! Throw on your running shoes and start training! Become apart of a positive addiction that can run you in the right direction.

Please feel free to post your comments or email me with questions!!



Happy Runner's High Running :)

Sleep! Are You Getting To Bed On Time?

Sleep is extremely important for your body's overall function. You absolutely need it. Many of us don't not get enough sleep at night, go to bed late, wake up early, depend on caffeine to make it through our days, and so forth, but what if you just went bed on time? I am going to explain further why sleep is so important.

- The Sleep/Wake Cycle -

Cortisol is released in response to the exposure of light. This activates the body and prepares it for work, movement, and whatever is necessary for survival. Cortisol naturally releases at 6am to wake you up and prepare you for the day ahead! It peaks from 6am-9am. Through out the day cortisol will slowly drop off and allow the production of melatonin. This also increases the levels of growth and repair hormones. If we follow our natural sleep/wake cycles we will get optimal sleep being in bed by 10pm!

We have a natural sleep/wake cycle. Depending on when you go to bed and when you wake up, you natural sleep cycle can be very much affected. So when is the best time to be sleeping?

Your body's physical repair happens between 10pm and 2am in the morning. Your body's psychogenic repair happens from 2am-6am in the morning.

 

What happens when you disrupt your natural sleep/wake cycle?

 

It is typically due to excess of cortisol released through out the day. Anytime that cortisol is released, it inhibits your body to produce melatonin, growth hormones, and important immune factors. Different factors that can release cortisol include: fluorescent lights, TV, computer screens, caffeine, nutrition, etc. Lets say you decide to go to bed at midnight, you are losing 50% of your physical repair cycle of sleep.

 

If you are someone that watches TV at night, is still doing work on their computer, has poor nutrition, drinks coffee through out the day (other types of caffeine), a combinations of these things and so forth, you are probably depriving yourself of a normal sleep/wake cycle, and exhausting your body's adrenal glands. Chronic exposure to cortisol releasing activities, the adrenal glands will be overworked and can cause a depressed immune system, illness, and chronic fatigue.

 

- Disrupted Sleep/Wake Cycle - 

 

 





 

 



How do you optimize your sleep/wake cycle?

 

1. Get to bed by 10pm

2. Minimize your exposure to bright lights 2 hours before bed

3. Sleep in a room that is completely dark

4. Avoid the consumption of stimulants after lunch (caffeine, sugar, nicotine)

5. Good nutrition - eat right

6. Drink plenty of water - dehydration stresses your body

7. Exercise! Just not right before bed!

8. If possible, keep electrical devices away from the bed (TV's, lights, clocks, etc)

9. 7-8 hours of sleep each night

10. Repeat.

 

Are you getting to bed on time? If not, it is time to take steps into reducing your daily stress and naturalizing your sleep/wake cycle! Your body will thank you for it.

 

Please feel free to comment or ask any questions!!!

 

Happy Sleep for Running :)

 

 



Maple Pecan Protein Bars - Yum!

Today I made a batch of Maple Pecan Protein Bars and they are so good! I definitely recommend that you try them! I was searching and searching for a good recipe and I thought I would try this one out!

Here is how you make them!



Here are the ingredients...

1 Cup - Vanilla Protein Powder
1 Cup - Oatmeal
1/2 Cup - Almond Butter
1/2 Cup - Pure Maple Syrup
1/2 Cup - Chopped Pecans
1-2 Cap Fulls of Vanilla Flavoring
1 Cup - Coconut Shredded (topping)



**Mix all of the ingredients together! First mix together the dry ingredients (vanilla protein powder, oatmeal, pecans) then one by one mix in the wet ingredients (almond butter, maple syrup, vanilla flavoring)**



**Once all of the ingredients are mixed together, smash the ingredients in containers to store and have later (like in the picture) OR put in a 8 X 8 pan. Then put some of the remaining raw pecan pieces on top.**

 

**Lastly put shredded coconut on top of the bars and place in the fridge!

**Once they are refrigerated for 20 minutes or more, take out of the fridge**



 AND ENJOY!!






**Please feel free to share your protein bar or other recipes!**

Happy Nutritious Running! :)

A Running Workout To Try On The Treadmill - Beat The Boredom

The winter time can be a rough time of year in Minnesota for outdoor runners. Some might continue on there outdoor runs and beat the cold, but many of us decide to use the treadmill for more workouts during the winter time. Treadmill workouts can be SO boring! How can you make indoor running that much more enjoyable?? Here is one of my favorite workouts on the treadmill, and keeps me from getting bored especially on my longer mileage days.

Here is my typical workout but of course adapt it to your training zones & current paces...

2 mile warm up - 7.5mph-9.9mph
Start - 9.1mph 0.5% incline for 2 minutes - 9.1mph 1% incline 2 minutes
9.2mph 0.5% incline for 2 minutes - 9.2mph 1% incline 2 minutes
9.3mph 0.5% incline for 2 minutes - 9.3mph 1% incline 2 minutes
etc... etc...
End - 10mph 0.5% incline 2 minutes - 10mph 1% incline 2 minutes
2 mile Cool Down

Total run - 10-11 miles

For someone else doing this workout, if those are not your current paces, start at the low end of your zone 1 (or an easy run pace) and build up to the top of your zone 2 (or a slightly harder pace, but a pace that you can still hold until the end of the workout) by changing the pace and incline every 2 minutes. Also you can go higher on your inclines - 1%, 2% etc. For me it's a nice mental break every 2 minutes because it slightly changes the workout. Also start with your typical warm up and end with a nice and easy cool down.

TRY IT! I think you will like a change of pace on the treadmill especially if you are not a treadmill runner!

Feel free to comment or post any of your treadmill running ideas!!!

Happy Indoor Running :)