Take It and Run on a Strong Thursday

It is the day before the day before the weekend and today’s theme in the Runner’s Lounge is all about strength!

Strength! An image of epic proportions comes to mind (now if only he could channel all that muscle mass into whipping our State’s lawmakers into shape so they could pass a budget already!!!) and it is not exactly something a runner desires to achieve for him or herself.  When we think of running we more or less think of lean and hardy individuals that run like gazelles, not bulky and heavy hulks that can bench press weights of ginormous proportions.

Because of these stereotypes (that are based on reality, no doubt!) many runners, especially beginner ones, put all of their efforts into getting mileage under their belts while ignoring the importance of building strength. They are afraid of packing on muscles and gaining weight assuming that it will make running more difficult and therefore slow them down on their way to the finish line. So much effort is put into strengthening legs and heart that all the important parts in between tend to get ignored. It is crucial to remember that smart strength training can actually improve your performance as a runner and help prevent injury. Strength training does not mean you need to turn your body into one that could compete with a younger Governator. To avoid the undesirable bulkiness runners need to concentrate on repetitions rather than resistance. 

The Runner’s Lounge has asked us to come up with a strength training routine that takes 6 1/2 minutes. Never one to follow rules I will break from the time restraint and talk about a plan that takes approximately 15 minutes. I saw it in Runner’s World Magazine and really liked it as it can easily be incorporated into your daily routine and all you really need is a Stability Ball: 

http://www.runnersworld.com

This routine concentrates on your core muscles, which play a key role in your overall running performance. A strong midsection will maintain the stability of the spine, and a stable base helps support a strong and enduring stride. 

So, if you have not done so already, start incorporating a few minutes of strength training into your weekly running routine. If you do not have a lot of spare time, focus on your core if nothing else. Running alone will strengthen your legs and heart automatically but it will do nothing for your garter region. Personally I take two strength training classes a week at my gym, in addition to Yoga on Saturdays, that focus on upper body and core muscle groups. I am always the one with the lightest weights, but I am totally OK with that. Whereas a lot of my fellow classmates give up after a few repetitions with their heavier weights I am always able to keep up with the teacher and follow through with each and every drill. Over the two years of regular strength training I have definitely seen many improvements in my running form. With a stronger core and upper back I stay more upright and relaxed on my runs and the tightness I used to feel across my shoulders has disappeared. Not to mention that the pain in the neck is gone as well!

 

Today’s Running Tip: Strength Training is essential!

“Strength training can prevent and alleviate a lot of injuries that are associated with on-road running, leading to pain free and better performances.” ~ Suite 101.com

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Judged

I am a very judgmental person. When I first meet someone I immediately form an opinion about them. It is not something I choose to do, it is just something that is. I used to feel guilty about this trait of mine and never openly admitted it until a couple of years ago. Then I read the book “Blink” (if you have not read it you missed out!). After years of struggling with my judgmental self I finally found an entire book that validated my “first impression theory”. A book that explained that I was not a bad person for believing that first impressions are valid and sound. And I truly do. In all of my life I have only been wrong twice, and both times it was very easy for me to admit that I had been wrong (note: those two people will never know!). In all other cases of meeting new people I have been correct. Maybe it was not always obvious at first, but in the end I have always gotten my validation. 

There is something to be said about first impressions. But they really only work if you know absolutely nothing about the person you just met. Only then are you neither influenced by past experiences with this new person nor can you be blinded by other people’s opinions.

I have found that a lot of people are judgmental about people who rely first impressions. Many, many people live in a gray world whereas people like me live in a very defined “black and white” universe. We make instant decisions and hardly ever look back. This does not seem to go down well with many of our fellow citizens. I cannot tell you how many times I have heard “Give him/her a second chance!” when the impression was on the negative side, and although I understand that people mean well it is not something that comes to me easily. The first impression always hangs like a shadow over all future going ons and chances are we might get along but we will probably never be good friends. 

The flip side to this is of course a situation where the first impression is a thoroughly positive one. In this instant you will have found a friend for life, someone who will be there for you at every milestone, corner, hurdle, in good time and in bad, someone who will fiercely protect you and will be loyal until the end of days. Loving someone does not come easy to me but when I do, I will love that person forever. I also rarely find myself in overwhelmingly joyous situations, but when I do I will seek to repeat it over and over again. This, amongst other things, explains my passion for running and the unrelenting need to lace up my shoes every day. 

To not scare everyone off completely I have to clarify that most first encounters are positive ones. In general I like people and making new friends, I am an extremely social human who has always had a reasonable size circle of friends and have always tried to be a good friend to all of them, be there in need, support them through difficult times, join them in celebrating good times, and find happiness in their good fortune. Obviously they have earned my friendship (remember, how I started out this post) and so they deserve my giving back to them in more ways than one. And it’s not that I need to see my friends in person all the time. Many of my friends live in different parts of country and a few live in different parts of the world. Sometimes I don’t hear from one in a couple of months and when we finally connect we can just continue where we left off.  I love that!!!

And then of course there is the world of Social Media! Are you hearing my cheers!?!?!? Because, yes, I am a fan! I read and leave comments on blogs, I use Facebook and do not get scared off by their new TOS (Get real, People. If you do not want the whole world to see your compromising self, do not post it on the internet. Anywhere!), I am following (Lance Armstrong, you are one busy man!) and being followed on Twitter. Over the years I have come to trust and rely on my judgment when I “meet” people through various online channels. Something will always tell me whom to block and whom to allow a glimpse into my online world. So if your profile photo is one that shows me more of your person than I ever wanted to see, my first impression tells me to stay away, and I believe I can live a happy life without your acquaintance.

 

Today’s Running Tip: Running with friends is better!

“Princeton University scientists say they’ve determined exercising in groups, rather than alone, produces better results and is better for the brain.” ~ Physorg.com

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Cupid’s List

Meg in Vancouver posted her Friday love list yesterday. As always mine is following suit a day late, but since it is a loving day all around it is not short of befitting the mood.

~ the man I married

~ the dog that is part of our family

~ spending every single day with them, all day

~ living in a place where the sun shines almost all the time

~ being able to sit by the pool to read almost every day

~ finding happiness in the small things

~ Meg’s Love Lists

~ Grace in Small Things

 

Today’s Running Tip: Be a grateful runner!

If ever you feel yourself in a bad mood, remind yourself how lucky you are that you are able to run every day. Just lace up your shoes and get out the door. Take in your surroundings and breathe deeply counting your blessings!

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