Wednesday, July 27, 2016
Avalon Run From the Sun 5-K
Yes, running is part of my vacation. I love to do it. It gets my day started out right, approximately eight miles along the shoreline between Stone Harbor and North Wildwood, observing the herons and orioles congregating in the marshes, and sharing the road with other early-morning exercisers.
The course is long, sun-baked, and a bit monotonous. You feel like you're in the middle of a marathon at times, which is good, mentally. Coming back onto Seven Mile Island on my way back, I pick up the last two miles as I'm back in civilization, southern Jersey Shore-style.
I also usually do a race that week, the Run From the Sun 5-K in Avalon. It's sponsored by the Avalon Yacht Club and benefits charities focusing on Skin Cancer - certainly a relevant cause in those surroundings.
The race, no surprise, is flat and breezy, with the Atlantic Ocean just yards way. Although there's a low-key family vibe, good runners representing most of the Mid-Atlantic states show up. It's on the third Sunday in July, which means it's also hot.
Last year, I had my worst race of the year here, something in the low 22-minute range. I can't remember exactly why, I think it was just "dead legs" and low inspiration that day.
I set my goal modestly this time, just beating last year's sub par effort. I arrived early and did a thorough warm-up of about two miles and then a series of high kicks, high knees, side kicks and walking lunges to get all the aging muscles loosened.
My last race, at Lake Takanassee in Long Branch on June 27th, was my best time of the year, so far, 21:37 for the 5-K. I had a couple of friends to pace off of, ran fairly evenly, and concentrated on my form. Usually, especially in a short race, I am a jumble of flailing arms and legs, and you can hear my labored breaths from any close proximity. I tried to keep that in check at Takanassee, because I realize it's all wasted energy. While my time was not great that night, the clock was moving in the right direction.
That was my mantra at Run From the Sun. "Head straight, arms low, breathing in control."
I paced next to another middle-aged guy who seemed pretty fit in the first mile, which runs straight from 28th Street to the north end of the island. My split was 6:53 - not great, but sustainable.
The second mile was into the wind, a bit. I edged past my middle-aged pacer, but was then passed by another runner, in his 40's probably, but built a bit more like a weight-lifter than a distance runner. I resolved to stay on his shoulder to at least the two mile mark, which we both passed in 14:03.
I was still feeling within myself at this point, and knew an eight-minute 1.1 would put me right at the 22 minute-mark. I edged past the weight-lifter, and settled in right behind a pack of two fleet women and another middle-aged guy.
As I sped up, they seemed to as well, and I never quite got on their shoulder. I knew where the turn for home was (about 600 yards from the finish), and picked it up further, but still couldn't catch them. There's a three-mile split (I like that bit of information!), and I reached that in 21:20. "Okay, 39 seconds for .1 to break 22!"
I picked it up even a little more, I thought, but crossed the finish line just above the 22-minute mark, at 22:02. With the chip timing, it was an even 22:00. "Dang, if I just turned a corner a split second faster!"
Still, my time was better than last year's by about 15 seconds, and I ended up second in the 55-59 age-group, just behind a gentleman who was in that pack of three ahead of me. I felt I keep my breathing under control, and my heart rate was a high, but not outrageous, 154 just after finishing.
The age-group awards were a personalized race pint glass, perfect for the first day of a week-long vacation at the Shore! There was also plenty of pizza from Tonio's Restaurant in Avalon, which they graciously gave a box "to go" for any requesting runner.
The sponsors from the Avalon Yacht Club gave short, yet poignant comments on the dangers of skin cancer, and it was interesting to hear all the places the age-group winners came from: New Hampshire, Ohio, North Carolina.
All-in-all, a good start to a week's vacation on the Jersey Shore!
Tuesday, July 26, 2016
The endless debate: weights vs. cardio?
Strength training vs. cardio? This issue has been talked about here before, and in countless scientific studies and fitness. Both are great for you, and are not mutually exclusive
Think of professional or Olympic athletes. Most require a great degree of strength and cardiovascular conditioning (as well as balance, coordination, and flexibility).
For pure weight loss, I have found cardio works the best. It's rare to see an overweight person in a marathon, and I've found that the more miles I run, the skinnier I get. Plus, for heart and lung health, cardio is unsurpassed. And really, the heart is the most important muscle!
However, to build up muscle strength; to preserve your bones; to keep your ligaments and tendons supple; and to boost your metabolism, strength training is key.
It's ironic: after a hard cardio workout, I'm drenched with sweat. After a similarly intense strength training session, not as much. Yet, the after-burn (when your burning additional calories at rest) is approximately six hours after a good weight workout, and only about three after cardio.
Strength training does stimulate your metabolism. The more muscle you have (and that's lean muscle mass, not bulk), the more calories you burn at rest. You can eat more and retain your weight; or by reducing calories intake, see the scale move in the right direction.
In the 18 years I've owned Mountain Fitness, my weight has fluctuated about 10-12 lbs., depending how much cardio or strength training I have been doing at that time. But my body fat percentage has always stayed within two percentage points. That's because when I was a bit heavier on the scale, it was times I was concentrating more on lifting, and my body fat did not increase because I was more muscular!
I feel an approximate 50/50 mix of strength and cardio is the best to reach my fitness needs. If it's winter, and I'm preparing for a Spring half-marathon, I'm doing more cardio. After about five months of focusing most of my attention on running, I'm a little burnt out and bored with it, and make strength training more of a priority.When other races come around, I'm back to hitting the roads a
little more regularly.
The point is, go by feel and what you like to do. Any form of fitness is great for you, and you will get benefits. Mixing it up, exercise-wise, is just a "balanced diet." Find the right formula for you!
Think of professional or Olympic athletes. Most require a great degree of strength and cardiovascular conditioning (as well as balance, coordination, and flexibility).
For pure weight loss, I have found cardio works the best. It's rare to see an overweight person in a marathon, and I've found that the more miles I run, the skinnier I get. Plus, for heart and lung health, cardio is unsurpassed. And really, the heart is the most important muscle!
However, to build up muscle strength; to preserve your bones; to keep your ligaments and tendons supple; and to boost your metabolism, strength training is key.
It's ironic: after a hard cardio workout, I'm drenched with sweat. After a similarly intense strength training session, not as much. Yet, the after-burn (when your burning additional calories at rest) is approximately six hours after a good weight workout, and only about three after cardio.
Strength training does stimulate your metabolism. The more muscle you have (and that's lean muscle mass, not bulk), the more calories you burn at rest. You can eat more and retain your weight; or by reducing calories intake, see the scale move in the right direction.
In the 18 years I've owned Mountain Fitness, my weight has fluctuated about 10-12 lbs., depending how much cardio or strength training I have been doing at that time. But my body fat percentage has always stayed within two percentage points. That's because when I was a bit heavier on the scale, it was times I was concentrating more on lifting, and my body fat did not increase because I was more muscular!
I feel an approximate 50/50 mix of strength and cardio is the best to reach my fitness needs. If it's winter, and I'm preparing for a Spring half-marathon, I'm doing more cardio. After about five months of focusing most of my attention on running, I'm a little burnt out and bored with it, and make strength training more of a priority.When other races come around, I'm back to hitting the roads a
little more regularly.
The point is, go by feel and what you like to do. Any form of fitness is great for you, and you will get benefits. Mixing it up, exercise-wise, is just a "balanced diet." Find the right formula for you!
Monday, June 27, 2016
Scotch Plains "Run To Summer" 5-K
Sometimes, low expectations can be self-fulfilling. Other times, they can ease off internal pressure, which can lead to better results.
That was the case at the first "Run To Summer" 5-K in Scotch Plains June 23rd. I was undecided about entering all day, as threatening skies and a low energy level, along with a late starting time (7:30 p.m.), all gave me reason to forego it.
My reasons to run? Well, I had taken the previous day off, in anticipation of competing. There were a couple of members of our club running as well, and I wanted to show support. One, Sam Lamparello, owns MLB Mortgage, which was the main sponsor of the event.
The rain finally fell at around 4 p.m., but was done by 5, which eliminated that excuse. I dragged myself there, and did manage to get into the energy of the event, which attracted nearly 500 runners.
It was impossible to gauge my pace in the first mile. There were a ton of little kids darting in and out, and lots of older folk ahead of me, too! I wasn't even sure there were mile splits, but was pleasantly surprised to see a 6:53 reading at the first one.
The key was to keep it together on the second mile. The course was all flat, just a lot of twists and turns around the small streets of the downtown area. I settled in back-and-forth with a couple of others, and hit two miles in 14:03. Okay, I thought, "Don't fall apart and you might break 22 minutes."
Sure enough, one hill did appear in the third mile, but I glanced at my watch every couple of minutes and mentally just shortened up the distance. "16 minutes? Okay, about six minutes of pain left!"
I tried to keep some semblance of form, and got rejuvenated when I saw area that I recognized as "somewhere near the finish."
There was a sign at the 3-mile mark (helpful!), and I glanced at my watch - 21:04. "Okay, 56 seconds this last .1 to break 22!"
I hobbled as hard as I could and was satisfied to see 21:54 on the clock, my first race under 22 this calendar year, and 33rd in a field of 488. At least now, with a variety of injuries plaguing me through the winter, I bested my worst times of last summer. Full "speed" ahead!
That was the case at the first "Run To Summer" 5-K in Scotch Plains June 23rd. I was undecided about entering all day, as threatening skies and a low energy level, along with a late starting time (7:30 p.m.), all gave me reason to forego it.
My reasons to run? Well, I had taken the previous day off, in anticipation of competing. There were a couple of members of our club running as well, and I wanted to show support. One, Sam Lamparello, owns MLB Mortgage, which was the main sponsor of the event.
The rain finally fell at around 4 p.m., but was done by 5, which eliminated that excuse. I dragged myself there, and did manage to get into the energy of the event, which attracted nearly 500 runners.
It was impossible to gauge my pace in the first mile. There were a ton of little kids darting in and out, and lots of older folk ahead of me, too! I wasn't even sure there were mile splits, but was pleasantly surprised to see a 6:53 reading at the first one.
The key was to keep it together on the second mile. The course was all flat, just a lot of twists and turns around the small streets of the downtown area. I settled in back-and-forth with a couple of others, and hit two miles in 14:03. Okay, I thought, "Don't fall apart and you might break 22 minutes."
Sure enough, one hill did appear in the third mile, but I glanced at my watch every couple of minutes and mentally just shortened up the distance. "16 minutes? Okay, about six minutes of pain left!"
I tried to keep some semblance of form, and got rejuvenated when I saw area that I recognized as "somewhere near the finish."
There was a sign at the 3-mile mark (helpful!), and I glanced at my watch - 21:04. "Okay, 56 seconds this last .1 to break 22!"
I hobbled as hard as I could and was satisfied to see 21:54 on the clock, my first race under 22 this calendar year, and 33rd in a field of 488. At least now, with a variety of injuries plaguing me through the winter, I bested my worst times of last summer. Full "speed" ahead!
Wednesday, June 8, 2016
Bob Beckert Memorial 5-k 2016
The Bob Beckert Memorial 5-K Run is a staple on my racing calendar. Our club, Mountain Fitness, serves as a sponsor, and "Team Mountain Fitness" is always well-represented.
A good chunk of the course is part of one of my favorite running routes, and the size of the race is big enough to have someone to pace off of, but not too massive where you're feeling crowded or lost. It's a local run, with most of the same faces from year-to-year.
The race benefits a scholarship fund at Watchung Hills High School in Mr. Beckert's name, and there are always quite a few current and former Watchung Hills runners there. The course is mostly flat, but finishes on the killer "Bob Beckert Hill" up the high school's parking lot
As chronicled in earlier posts, I've been battling a couple of persistent injuries, and really didn't know if I would be able to run it with any sense of competitiveness this year. However, a relatively encouraging 22:04 showing at the Legal Runaround 5-K on May 26th gave me some hope, despite the creaky conditions of both my knees and right hamstring.
An early-morning Aleve helped allay the stiffness, and I was content with my first (mostly downhill) mile clocking of 6:45. The field of 105 spread out by that point, and I was back-and-forth with a few young and middle-aged runners over the next mile. I hit what-I-believe-to-be the two-mile point in 14:04, a few seconds slower than my split at Somerville.
A hanging sky had turned to a monsoon by this point, and me and the rest of the runners were soaked through. No excuse at all, it was a warm rain, and I just tried to maintain my focus over the rolling hills on Mountain Avenue in Warren, before it turns up the high school parking lot.
I hit the bottom of the Beckert Hill in 20:51, and I remember that it took exactly a minute (longer than I thought!) to climb up it two years ago in this race. This year, between my hamstring and advancing age, it seemed like I was on a slow conveyor belt! I gasped to the finish line in 22:15, meaning it took nearly a minute-and-a-half to do this finishing "sprint." I was definitely "gassed," though, my heart rate read 143 a good 20 seconds after I was done.
I finished 16th overall, and third in my 50-59 age-group. I wasn't disappointed in the time, I felt I was running as hard as I could from the first step. My only way to improve now is to ease back into some speed work, as much as my hamstring will allow. It's that tricky balance of training hard enough to improve, without getting injured. I'll try another race in about two weeks, and report back!
A good chunk of the course is part of one of my favorite running routes, and the size of the race is big enough to have someone to pace off of, but not too massive where you're feeling crowded or lost. It's a local run, with most of the same faces from year-to-year.
The race benefits a scholarship fund at Watchung Hills High School in Mr. Beckert's name, and there are always quite a few current and former Watchung Hills runners there. The course is mostly flat, but finishes on the killer "Bob Beckert Hill" up the high school's parking lot
As chronicled in earlier posts, I've been battling a couple of persistent injuries, and really didn't know if I would be able to run it with any sense of competitiveness this year. However, a relatively encouraging 22:04 showing at the Legal Runaround 5-K on May 26th gave me some hope, despite the creaky conditions of both my knees and right hamstring.
An early-morning Aleve helped allay the stiffness, and I was content with my first (mostly downhill) mile clocking of 6:45. The field of 105 spread out by that point, and I was back-and-forth with a few young and middle-aged runners over the next mile. I hit what-I-believe-to-be the two-mile point in 14:04, a few seconds slower than my split at Somerville.
A hanging sky had turned to a monsoon by this point, and me and the rest of the runners were soaked through. No excuse at all, it was a warm rain, and I just tried to maintain my focus over the rolling hills on Mountain Avenue in Warren, before it turns up the high school parking lot.
I hit the bottom of the Beckert Hill in 20:51, and I remember that it took exactly a minute (longer than I thought!) to climb up it two years ago in this race. This year, between my hamstring and advancing age, it seemed like I was on a slow conveyor belt! I gasped to the finish line in 22:15, meaning it took nearly a minute-and-a-half to do this finishing "sprint." I was definitely "gassed," though, my heart rate read 143 a good 20 seconds after I was done.
I finished 16th overall, and third in my 50-59 age-group. I wasn't disappointed in the time, I felt I was running as hard as I could from the first step. My only way to improve now is to ease back into some speed work, as much as my hamstring will allow. It's that tricky balance of training hard enough to improve, without getting injured. I'll try another race in about two weeks, and report back!
Thursday, June 2, 2016
Legal Runaround 5-K 2016
Having suffered a strained right hamstring this winter to add to my previous knee problems, this winter was probably my most frustrating "off-season" in quite some time.
Suffering the hamstring injury doing mile repeats in January, I had to defer my entry in the annual Long Branch Half-Marathon this year. I also missed about two months of running, sustaining my cardiovascular fitness with the rower, StairMaster, or elliptical machine.
I began slow running in the beginning of April, and only about three weeks ago was able to complete my normal, hilly six-mile course.
Obviously, my expectations were down for this years edition of the Legal Runaround 5-K, held annually the Thursday night before Memorial Day weekend. It was my first race of the Spring, and did it as an experiment to see if it was really feasible to run hard at all right now.
Temperatures were in the high 80's, which I like, and I did a good warm-up of high-steppers, kicks and lunges to really work all the leg muscles. My hamstring did twinge at the start, but got no worse as we went along.
Since it was my first race since October, and I hadn't even done speed work in five months, I had no idea of my pace was good or bad in the first mile. As in the other races, little kids are speeding by you at the start, and I've always had a hard time gauging the beginning of races.
I was pleasantly surprised when the clock read 6:40 at the first mile split. I was in oxygen debt, almost from the first step, and just tried to maintain my place (I have to pass someone for whoever passes me!) in the race of about 225 people for the second mile. I felt I'd be happy breaking 14:00 for the two-mile, and barely did so, at 13:51.
The crowd spread out by the third mile, and I stayed back and forth with a couple of people, really trying not to totally fall apart. I got between two other runners over the last half, and that helped maintain a semblance of pace. They out-sprinted me up the little incline at the finish, but I was not disappointed in my 22:04 time, good for 28th overall.
There's a buffet from Verve restaurant after the race, and a raffle that gives gift certificates to many of the better dining establishments in Somerville. While my various aches and pains are still an issue, I felt this was a decent start to my summer racing season, and a fun, well-organized event!
Suffering the hamstring injury doing mile repeats in January, I had to defer my entry in the annual Long Branch Half-Marathon this year. I also missed about two months of running, sustaining my cardiovascular fitness with the rower, StairMaster, or elliptical machine.
I began slow running in the beginning of April, and only about three weeks ago was able to complete my normal, hilly six-mile course.
Obviously, my expectations were down for this years edition of the Legal Runaround 5-K, held annually the Thursday night before Memorial Day weekend. It was my first race of the Spring, and did it as an experiment to see if it was really feasible to run hard at all right now.
Temperatures were in the high 80's, which I like, and I did a good warm-up of high-steppers, kicks and lunges to really work all the leg muscles. My hamstring did twinge at the start, but got no worse as we went along.
Since it was my first race since October, and I hadn't even done speed work in five months, I had no idea of my pace was good or bad in the first mile. As in the other races, little kids are speeding by you at the start, and I've always had a hard time gauging the beginning of races.
I was pleasantly surprised when the clock read 6:40 at the first mile split. I was in oxygen debt, almost from the first step, and just tried to maintain my place (I have to pass someone for whoever passes me!) in the race of about 225 people for the second mile. I felt I'd be happy breaking 14:00 for the two-mile, and barely did so, at 13:51.
The crowd spread out by the third mile, and I stayed back and forth with a couple of people, really trying not to totally fall apart. I got between two other runners over the last half, and that helped maintain a semblance of pace. They out-sprinted me up the little incline at the finish, but I was not disappointed in my 22:04 time, good for 28th overall.
There's a buffet from Verve restaurant after the race, and a raffle that gives gift certificates to many of the better dining establishments in Somerville. While my various aches and pains are still an issue, I felt this was a decent start to my summer racing season, and a fun, well-organized event!
Thursday, May 26, 2016
Vacation Fitness
Memorial Day weekend signals the start of travel season for most Americans. Vacations are a great time to maintain or improve your fitness, if you have things planned correctly.
The first thing is to check into the fitness accommodations where you are staying. Most U.S. hotels have some type of fitness rooms now, and, if not, an association with a local club where guests can work out on a per diem basis. Also, a run is a great way to tour a city on foot. Bring along your phone to map a route, and for emergencies if you get lost. I usually like out-and-back courses in cities that I'm unfamiliar. If your near a park or boardwalk, even better!
If you are staying in more rustic surroundings, there should be plenty of opportunities to hike, run, or canoe. Resistance bands or a TRX suspension strap should do the trick as far as limited equipment needed on a camping trip. My son and I did a few weekend NASCAR road trips in a recreation vehicle when he was growing up. I brought along the TRX, hooked it up a hitch on the RV, and we did a bunch of push-ups, pull-ups, squats, and lunges with it. A little antidote to the hot dogs and fried dough we ingested!
If your a real exercise junkie (and, reading this column, you might be), look into a fitness vacation. You can pick a famous road race you may want to try, like the July 4th Peachtree Run in Atlanta, or the Falmouth 7.1 miler on Cape Cod in August. Try to get the race done in the early part of the vacation, so you can be more mentally at ease afterward. Nothing's worse on traveling companions than an obsessive runner worrying about his/her next race!
Bike tours are also great. The Ride Across Iowa is supposed to be great, not only for the cycling but the experience in staying with friendly Iowans as they share their homes with riders on the trip. There are also many through Europe, with varying intensity levels. Make sure you are on one that fits your abilities before signing up!
There are also adult camps for running, biking, swimming, or all three, as well other specializations such as martial arts. Some may involve education and certification as well, so a fitness professional can combine work, pleasure, and bettering themselves for their clients.
Vacations are a good time to try different fitness experiences, like paddle boarding or kayaking. Spots long the Jersey Shore also have a lot of classes on the beach in yoga, kettlebells, or "boot camp." When we're in Stone Harbor, we often check out the "Trial By The Isle," where Philadelphia Flyer rookies do a variety of strength and endurance tests along the beach.
When vacationing with your family try not to make the whole day about your workout. When we're at the Shore, I get up by 6 a.m., am out running by 7, and home just as my wife is drinking her coffee a little after 8. The kids are still sleeping. I'll do my strength training on my son's schedule, so we're spending time together, and will even do a "power walk" with my wife and daughter, too. Don't worry, I'm replacing the calories with lobster dinners, fudge, or soft ice cream with "jimmies."
My most painful run ever involved a vacation. During college, my high school friends and I would spend five days in Wildwood each summer, which entailed hanging out at the Shamrock Cafe nearly every night. Back in the late '70's, the Shamrock (still an institution on Pacific Avenue!) featured five "drafts" for a dollar.
I had a college friend and teammate who lived in Wildwood Crest. We arranged to meet for an 11 a.m run. The temperature at the start was over 90 degrees. Competitive with each other, we did a 12-mile run at about 6:30 mile pace after a night I had been out till at least 3 a.m.. I'm normally very adverse to the cold, especially cold water. At the completion of this run, I just dove right into the hotel pool with my running clothes on. A workout not to be repeated.
The first thing is to check into the fitness accommodations where you are staying. Most U.S. hotels have some type of fitness rooms now, and, if not, an association with a local club where guests can work out on a per diem basis. Also, a run is a great way to tour a city on foot. Bring along your phone to map a route, and for emergencies if you get lost. I usually like out-and-back courses in cities that I'm unfamiliar. If your near a park or boardwalk, even better!
If you are staying in more rustic surroundings, there should be plenty of opportunities to hike, run, or canoe. Resistance bands or a TRX suspension strap should do the trick as far as limited equipment needed on a camping trip. My son and I did a few weekend NASCAR road trips in a recreation vehicle when he was growing up. I brought along the TRX, hooked it up a hitch on the RV, and we did a bunch of push-ups, pull-ups, squats, and lunges with it. A little antidote to the hot dogs and fried dough we ingested!
If your a real exercise junkie (and, reading this column, you might be), look into a fitness vacation. You can pick a famous road race you may want to try, like the July 4th Peachtree Run in Atlanta, or the Falmouth 7.1 miler on Cape Cod in August. Try to get the race done in the early part of the vacation, so you can be more mentally at ease afterward. Nothing's worse on traveling companions than an obsessive runner worrying about his/her next race!
Bike tours are also great. The Ride Across Iowa is supposed to be great, not only for the cycling but the experience in staying with friendly Iowans as they share their homes with riders on the trip. There are also many through Europe, with varying intensity levels. Make sure you are on one that fits your abilities before signing up!
There are also adult camps for running, biking, swimming, or all three, as well other specializations such as martial arts. Some may involve education and certification as well, so a fitness professional can combine work, pleasure, and bettering themselves for their clients.
Vacations are a good time to try different fitness experiences, like paddle boarding or kayaking. Spots long the Jersey Shore also have a lot of classes on the beach in yoga, kettlebells, or "boot camp." When we're in Stone Harbor, we often check out the "Trial By The Isle," where Philadelphia Flyer rookies do a variety of strength and endurance tests along the beach.
When vacationing with your family try not to make the whole day about your workout. When we're at the Shore, I get up by 6 a.m., am out running by 7, and home just as my wife is drinking her coffee a little after 8. The kids are still sleeping. I'll do my strength training on my son's schedule, so we're spending time together, and will even do a "power walk" with my wife and daughter, too. Don't worry, I'm replacing the calories with lobster dinners, fudge, or soft ice cream with "jimmies."
My most painful run ever involved a vacation. During college, my high school friends and I would spend five days in Wildwood each summer, which entailed hanging out at the Shamrock Cafe nearly every night. Back in the late '70's, the Shamrock (still an institution on Pacific Avenue!) featured five "drafts" for a dollar.
I had a college friend and teammate who lived in Wildwood Crest. We arranged to meet for an 11 a.m run. The temperature at the start was over 90 degrees. Competitive with each other, we did a 12-mile run at about 6:30 mile pace after a night I had been out till at least 3 a.m.. I'm normally very adverse to the cold, especially cold water. At the completion of this run, I just dove right into the hotel pool with my running clothes on. A workout not to be repeated.
Tuesday, May 3, 2016
Spring Running Tips
Late Spring and early Summer are busy racing seasons, and we at Mountain Fitness are happy, once again, to serve as sponsors of the Bob Beckert Memorial 5-K Run, Sun., June 5th, 10 a.m. at Watchung Hills High School. Applications are available at the club, or through run4RJB.com.
Running is one of the best form of exercises. It's my personal favorite, both for the feeling it gives me (physically and mentally), and the competitive aspect. You can constantly challenge yourself with races of varying distances and terrains.
As I've gotten older (58 in September!), I've been injured more often, due to the effects of 40-plus years of moderate (25 miles) to heavy (60-plus) mileage; the workouts I do on my own and with clients at the club; and my tendency to jump back in, while I should be resting or re-habbing an injury. Frankly, I'm better at giving running advice than listening to it!
All that being said, here's some good wisdom, courtesy of Dr. Frank Cardone, in a recent Family Medicine column in the Star-Ledger. Dr. Cardone notes that 40-60% of runners have at least one significant injury per year. I can raise my hand there, and add that many injuries I've suffered are compensatory for another ailment that hasn't quite healed. For example, a strained right Achilles that changed my gait, resulting in a meniscus tear on the same leg. Cross-train, ice, run, race, and now a strained right hamstring that I'm struggling through! You can imagine how it feels after a six hour drive to visit our son at college in New Hampshire!
As per Dr. Cardone, here's some general tips to remember when hitting the roads:
*Don't increase your mileage more than 10% per week, and also be careful about ratcheting up the intensity too fast.
*Although they are a necessary and essential component to any training strategy that involves racing, don't overdo the hill work or intervals.
*Higher mileage corresponds with greater frequency of injuries. This has proven true in my case.
*Don't run seven days per week. Every other day is optimal for injury prevention, and cross-training activities like swimming, rowing, or the elliptical trainer can take the place of running on the alternate days. That will keep the cardiovascular conditioning up, and emphasize some different muscles and movements.
*Softer running surfaces are better, but also be careful of uneven terrain on trails or grass.
*Use proper running shoes and replace them every 400 miles or six months.
*Listen to your body, and don't run through pain. To that, I always joke, "Then I would never run!"
Good luck on the roads this summer, and hope to see you at the Beckert Run on June 5th!
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