Kelly Gonzalez
Column Title: Busy Bodies
The Annapolis Capital Gazette Newspaper- Sunday Capital
Health and Fitness
Date Published: April 19, 2009
Morning, mid-day, evening, even late at night, they’re out there. Runners. Since spring has arrived it seems like local runners have been set loose to pound the pavement.
Can you blame them? What better way to shape up for summer than scorch about 100 calories per mile and not pay monthly dues?
If you wish to join the ranks, it’s important to have a little know-how. I’ve seen it occur far too often in the past- the warmer temperatures, budding flowers, and the guilt of a less than active winter causes people to hit the ground running hard, only to be left sore, miserable, and injured. Your running days are over faster than they began. Before you step out the front door take time to plan for success.
Choose Your Shoe
Running is the ultimate recession proof form of exercise. You don’t need much to get started. The most important item: shoes. A common mistake that some individuals make is starting a fresh season with worn out shoes or the wrong type of shoe. This can lead to injuries including the most common ailment of new runners, shin splints- pain along the front of the lower leg.
Visit your local running store where qualified personnel will be able to determine the best shoe for you based on the structure of your foot. The staff should look at the arch of your foot to access whether you need a motion-controlled shoe for overpronation (feet roll inward), a softer midsole for underpronation (feet roll outward), or a basic running shoe with good stability for normal pronation.
Tip: Your feet slightly swell during the day. Shop for shoes later in the day for the best fit.
Dress For Success
Spring temperatures fluctuate and tend to be extremely unpredictable. Aim for comfort and add a few essential items to your wardrobe to be prepared to run in any type of weather.
- Waterproof jacket: Spring showers seem to be in the forecast almost daily in April. A lightweight jacket can help keep you dry and comfortable, and also block the wind.
- Technical running top and shorts: Still exercising in 100% cotton? Cotton absorbs sweat, clings to your body, and can cause chafing. Instead, of cotton, try a dry-tech fabric like Under Armour or Nike Dri-fit that “wicks” the sweat away from your body keeping you dry and comfortable.
- Socks: If shoes are the most important piece of running attire then socks have to be the second. Once again, cotton is not your friend. Feet sweat…a lot. Choose a running sock made from materials like nylon and polyester to wick away sweat and protect your feet from blisters.
- Hat: The temperatures can still be quite chilly this time of year, especially early in the morning. About 70% of body heat is lost through the head. Stay warm and dry by running in a dry-tech hat.
Bottom Line: Choose lightweight clothing that will wick away moisture.
Tip: When getting dressed for a run dress as though the temperature is 15-20 degrees warmer than it actually is.
Support, Socialization, and Stamina
It can be easy to buy the right shoes and dress like a runner, but the most difficult part of beginning a running program is actually doing it! For the first week or two you’re out the door determined to finish the course, but then after a few weeks other priorities become more important, you put your run off until the next day and the next, and before you know it summer is here, the race you wanted to run has passed, and you’re back to square one.
Luckily, there are plenty of running enthusiasts in the area here to help new runners like yourself get started safely, and make exercise a part of your life. Local running groups are a great way to get started. There’s a myriad of benefits to joining a group.
First of all, solo runs can get pretty lonely after a while. A running group is a wonderful way to socialize, meet new people with common interests, and chat during a run. The time flies by. Instead of being just another thing on your to-do list, your weekly runs become a fun social highlight of the week.
Secondly, organizations like the Annapolis Striders offer programs that help beginners build up mileage and stamina safely week by week with a progressive 10-week training program. This year’s program begins Tuesday April 28th at Bates track. The sessions incorporate run/walk intervals preparing you for your first 5k race. By working with a group your workouts are pre-determined, helping you stay on track, avoid injuries from “too much too soon,” and gives you that extra kick in the butt to attend and not fall behind the group.
Fleet Feet in Annapolis offers training programs as well. In addition to their 12- week beginner’s 5k training program beginning on Monday April 20th, called, “No Boundaries Running 101,” they also offer continuing programs so participants can graduate to the next distance working up to a 10k in Running 201 and training for the infamous Annapolis 10 miler in Running 301.
Tip: Some days runs will feel more difficult than others, don’t let this discourage you; it’s important to listen to your body. Instead drop back in the group and run with someone who is a bit slower than you, and help push them along.
To learn more about training programs, weekly runs, races, and all of your running needs please visit the following websites:
- Annapolis Striders: http://www.annapolisstriders.org/
- Fleet Feet Annapolis: http://www.fleetfeetannapolis.com/
This Spring I hope you join the ranks of runners and discover an exercise program that is guaranteed to get you fit for summer, boost self-confidence, and even enhance your social life. It doesn’t cost much to get started. Invest in running today, and experience an enjoyable form of exercise for years to come.
See you on the road.
Making Fitness a Priority
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Saturday, April 11, 2009
Rainy day home workouts: Don’t let April showers keep you from getting fit for summer
Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: April 15, 2009
“April showers bring May flowers.”
Unfortunately, April showers don’t bring the endurance of Lance Armstrong or the body of Heidi Klum. Waking up to gray skies, and threatening rain clouds may be all you need to can your outdoor workout for the day interfering with your fitness goals.
In reality, strong rain showers and spring storms can be dangerous out on the roads. The roads are slick, lightening and strong winds can be extremely hazardous, drivers may not see you as well, and wet socks and shoes can cause nasty blisters.
If it’s just one of those days, don’t sit around until the flowers are in full bloom. Get creative, and stay fit by working out indoors. It can be a nice change of pace, and give you a chance to work on your weaknesses.
Turn on the tube
Perhaps, you have a workout DVD sitting around. Whether it’s a Jane Fonda video from years ago, or Jillian Mitchells latest fat burning session, give it a go.
On satellite TV there’s a channel for everything. Luckily for us fitness fanatics we now have our own television station, FitTV. Check their schedule for workout shows and times at their home page http://fittv.discovery.com/
Laugh it up. Sitcoms are usually 30 minutes long. Make room in the living room and start moving for the entire length of the program. Switch it up between cardio intervals and strength training moves.
It doesn’t take much
When you’re out on the road cycling, running, walking, how often do you hear, “stop and give me 10.” Being stuck indoors leaves you with the perfect opportunity to increase your strength and reduce your risk of injury.
You don’t even have to head for the gym to use the circuit weight training machines. All you need to create resistance is your own bodyweight. Below is a full body strengthening workout.
Perform 2-3 sets of 12-15 repetitions for each exercise. Rest 1-2 minutes between sets and 30 seconds between exercises (only if needed, otherwise complete consecutively in a circuit fashion) Please make sure you are in good health to perform the below exercises.
Push-ups
In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the floor by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count. Perform as many full pushups as possible, when fatigued finish the set by dropping to your knees, but keep your upper body in a straight line as you lower your body towards the floor.
Full Squats
Stand with your feet hip width apart. Sit back and down as if you’re sitting in a chair. Return to the starting position and repeat.
Mountain climbers
In a prone position with your palms flat on the ground jump your right foot forwards toward your right hand and quickly switch bringing your left foot towards your left hand as your right foot goes back to the starting position. Keep alternating quickly for 12-15 reps on both sides. Strengthen your core, scorch calories, and get a cardio blast from this plyometric exercise.
Tricep dip
Using a chair or bench, line the middle of your back on the edge, place your hands on the ledge behind you. Walk your feet out and use your arms to lower yourself down (elbows 90 degrees) and push back up.
Abdominal crunch
Lying on your back with your knees bent at 90 degrees and feet flat on the floor. Curl your upper spine off the floor, squeeze and hold for 2-3 seconds and slowly roll back down. Keep your neck in line with your spine throughout the entire exercise to avoid straining.
Plank
In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.
Beautiful Spring days will be here soon increasing our anticipation for the summer season. For now, we may still be plagued by gray skies, cooler than normal temperatures, and spring showers. No matter what the weather brings, at least your workouts don’t have to suffer!
Busy Bodies Health and Fitness
Date Published: April 15, 2009
“April showers bring May flowers.”
Unfortunately, April showers don’t bring the endurance of Lance Armstrong or the body of Heidi Klum. Waking up to gray skies, and threatening rain clouds may be all you need to can your outdoor workout for the day interfering with your fitness goals.
In reality, strong rain showers and spring storms can be dangerous out on the roads. The roads are slick, lightening and strong winds can be extremely hazardous, drivers may not see you as well, and wet socks and shoes can cause nasty blisters.
If it’s just one of those days, don’t sit around until the flowers are in full bloom. Get creative, and stay fit by working out indoors. It can be a nice change of pace, and give you a chance to work on your weaknesses.
Turn on the tube
Perhaps, you have a workout DVD sitting around. Whether it’s a Jane Fonda video from years ago, or Jillian Mitchells latest fat burning session, give it a go.
On satellite TV there’s a channel for everything. Luckily for us fitness fanatics we now have our own television station, FitTV. Check their schedule for workout shows and times at their home page http://fittv.discovery.com/
Laugh it up. Sitcoms are usually 30 minutes long. Make room in the living room and start moving for the entire length of the program. Switch it up between cardio intervals and strength training moves.
It doesn’t take much
When you’re out on the road cycling, running, walking, how often do you hear, “stop and give me 10.” Being stuck indoors leaves you with the perfect opportunity to increase your strength and reduce your risk of injury.
You don’t even have to head for the gym to use the circuit weight training machines. All you need to create resistance is your own bodyweight. Below is a full body strengthening workout.
Perform 2-3 sets of 12-15 repetitions for each exercise. Rest 1-2 minutes between sets and 30 seconds between exercises (only if needed, otherwise complete consecutively in a circuit fashion) Please make sure you are in good health to perform the below exercises.
Push-ups
In a prone plank position, outstretch your arms and separate your hands about shoulder width apart. Lower your body down towards the floor by bending your elbows in a 90-degree angle. Lower down for a 3 second count and push up for a 2 second count. Perform as many full pushups as possible, when fatigued finish the set by dropping to your knees, but keep your upper body in a straight line as you lower your body towards the floor.
Full Squats
Stand with your feet hip width apart. Sit back and down as if you’re sitting in a chair. Return to the starting position and repeat.
Mountain climbers
In a prone position with your palms flat on the ground jump your right foot forwards toward your right hand and quickly switch bringing your left foot towards your left hand as your right foot goes back to the starting position. Keep alternating quickly for 12-15 reps on both sides. Strengthen your core, scorch calories, and get a cardio blast from this plyometric exercise.
Tricep dip
Using a chair or bench, line the middle of your back on the edge, place your hands on the ledge behind you. Walk your feet out and use your arms to lower yourself down (elbows 90 degrees) and push back up.
Abdominal crunch
Lying on your back with your knees bent at 90 degrees and feet flat on the floor. Curl your upper spine off the floor, squeeze and hold for 2-3 seconds and slowly roll back down. Keep your neck in line with your spine throughout the entire exercise to avoid straining.
Plank
In the prone position on your forearms and toes, keep your spine straight and hold for 60-90 seconds.
Beautiful Spring days will be here soon increasing our anticipation for the summer season. For now, we may still be plagued by gray skies, cooler than normal temperatures, and spring showers. No matter what the weather brings, at least your workouts don’t have to suffer!
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