Tag Archives: Get Healthy

8 Tips For Running Faster

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Sometimes, in life, it’s good to go a little faster. Those times include when you’re competing in your first mud run, running your hundredth 10K, or just upping your pace on your jogs around the block. We spoke with Scott Weiss, DPT, ATC, CSCS, and a member of the sports medical team for the London Olympics. Shaving seconds off your best time is his bread and butter, and here’s what he has to say:

 

1. Be Social

Not like on the PinFace or TweetBook. We mean—brace yourself—physically surrounding yourself with another person or a running group. “I find that the people who run with a partner or with a group last the longest versus those people who are self-motivated,” says Dr. Weiss. “And that’s because other runners feed off of each other…and most people need outside motivation. That camaraderie is important and can catapult you to another level.”

The right running partner(s) can help you maintain focus, serve as a distraction from fatigue, keep you from missing workouts, and call out flaws in your running form.

2. Get Outside Feedback

We’re guessing you’re no Prefontaine. And neither was he until coaches and trainers helped him train and hone his running form. “Some people only need a mirror to see what they’re doing wrong, while others need video or a coach that’s on the side yelling ‘Heels deeper!’ or ‘Knees higher!’” says Dr. Weiss.

Whichever camp you fall into, it’s extremely helpful for you to develop proper mechanics. “Biomechanics are crucial for preventing injury and good running experience,” he adds. “So finding an expert to do a running or gait analysis would be a great thing to do.”

3. Fill Your Plate with Carbs

If you’re not eating enough carbohydrates, you won’t have the energy to push yourself. That translates to a lackluster finish in a race. “Protein isn’t the body’s primary energy source. Carbohydrates are the main fuel for runners and your plate should be full of them. Runners are looking to get about three to five grams of carbs per kilogram of bodyweight per day on the days they’re running.”

For this, look toward long-lasting, complex carbohydrate sources that provide lasting energy. This includes brown rice, whole wheat pasta, lentils, starchy veggies. During or immediately after runs, simple carbs work better, such as bananas, grapes, or berries.

4. Don’t Run Every Day

The way you approach rest is as important as the way you approach training. Without adequate nutrition and recovery time you’ll compromise your body’s ability to perform at optimum levels.

“Running more than five days per week increases your chances of injury tremendously,” says Dr. Weiss. “Four days of running per week is ideal. I also suggest that people refrain from training a couple of days before a smaller race. Don’t exercise or run a day or two before the race. Just stretch. This way you’re going to the starting line with a day or two of rest and you’re feeling fresh.”

5. Run the Tangents

The shortest distance between two points is a straight line. We know this because we passed third grade math with a D-. Oddly, it seems like people forget that information when they’re running—specifically with turns. “If you understand the course you’ll want to run the tangents—where you cut the corner to shave time. Going around a whole turn wastes time and energy. You can often cut significant time off your running course by choosing the shortest path through each turn.” Note: This doesn’t include cutting off the turn. That’s cheating.

6. Use Interval Training

“The latest research has been showing that interval training has a good crossover for running. Some days you’ll want to do your long, slower runs, and others you can use interval training. Use a 2:1 ratio where you sprint for 20 meters, jog 40 meters, sprint 20, jog 40, and so on. There is no set time for interval training but you’ll cover most of your bases by keeping all intervals three minutes or less.”

This type of varied training for runners is also called fartlek, which could possibly be the worst-best name in the exercise dictionary. It’s a Swedish word that literally translates into “speed play.”

7. Drink Every 20 Minutes

Studies show dehydrated athletes consistently underperform compared to athletes who are properly hydrated.

“There are so many recommendations as to how much water a person should drink, but runners should aim to consume about 300 ml of water every 20 minutes while they’re running,” Dr. Weiss suggests. That’s 10 ounces for all you non-metric folk.

8. Get Your Head in the Game

Remain focused and fresh before race day by adopting proper sleep. Doctors recommend using your bed only for sleep and sex. Engage in other activities—reading, watching TV, using your iPad—in other areas of your home.

“Your mind is your motor. Some people don’t realize that sleep and training go together because they’re on opposite sides of the spectrum, but rest and sleep are so important,” Dr. Weiss explains. “You’ll want to make sure you’re getting solid sleep to allow the body to repair its joints, muscles, and bones in the days leading up to the race.”

The Basics Of Weight Loss

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While elementary, experience has shown us that many, if not most, have trouble following these instructions, which simply echo what your body is likely trying to tell you.

Let’s begin by looking at how things work when you’re both out of shape and have a lot of weight to lose. When this is the case, getting starting is the crux. “Just Press Play” was Beachbody’s original slogan, because the key to success was to simply to open the box you bought, put in a video, and press play.

When you’re very overweight, almost anything you do will lead to improvement. Any exercise and any diet that isn’t all fast and convenient foods, will kickstart the process. The hardest part is changing your habits so that exercise and thinking about making better food choices is a way of life. Of course, if you add a structured exercise program and a sensible eating plan, it will work better, and much, much, faster. Throw in a few tips on how to do this, and a super motivating fitness trainer, and it starts to get addicting.

Beyond the mental crux, things are pretty simple. At the beginning of a program, your body isn’t too picky. More exercise and less food is the key. Splitting hairs is merely a bonus. In fact, when you’re very overweight, you can eat way less than you technically need to survive and not only see great results, but feel better. Since this tactic does not work forever, it requires an explanation.

You’re bringing your body into homeostasis; a point where it’s functioning as humans were meant to, which includes exercise and eating foods that come the earth. We are built to move, and when we do, our bodies release performance-enhancing hormones to regulate processes, including how to think and expend energy. All of which lead to not only weight loss, but  more energy, mental alertness, and feeling better.

You’re body also doesn’t like to be overweight. Because we’re built for survival, and excessive body fat slows us down, your body can quickly turn this fat into an energy source. What basically happens is that you starve yourself and your body uses its (ample) reserves of adipose tissue (aka fat) to survive. As those reserves get used up, you shrink and lose weight, all of which leads to everyone telling you how great you look and inspiring you, perhaps, to workout even harder and eat even less. But then, at some inevitable point, things get tricky. Click here to find out when you need to eat more to keep losing weight.

from Beachbody Blog


3 DAY REFRESH LOSE WEIGHT AND FEEL GREAT!

“I Am So Happy With My Body Now”

August11-KatieF

Meet Katie F.! She participated in The Beachbody Challenge and won the $500 Daily Prize for August 11!

Tell us about your life before you started the program. How did you feel about yourself and your body?
I never had to worry about weighing myself because I was a cheerleader and was pretty active. I was happy with my body. I started to date my now husband my senior year of high school. You get into that “comfortable” stage with them and you feel like you can kind of let yourself go. I went to college and I definitely packed on the freshman 15…plus more. I got a job where I was on my feet a lot, always moving, so I still wasn’t too worried about my weight. But, then I got a job sitting behind a desk and used to eat Taco Johns or McDonald’s on a daily basis and I gained at least another 20+ pounds. I hated my wedding pictures, I hated taking pictures, and I hated shopping for clothes. I just hated my body all together.

What inspired you to change your life and begin your transformation journey?*
My breaking point was when I stepped on the scale and it read 223lbs. I cried. I was devastated, how could I let myself get this big? That was the turning point for me. I knew something had to be done or I was going to be unhappy with my body and image for the rest of my life. If I didn’t start then, I probably wouldn’t have ever started.

What is the greatest challenge you faced before beginning the program?
I wanted to drop the weight as fast as I could and be thin again. But, I always told myself that it took years to put on and it’s going to take years to lose. That really helped me get through it and take it one day at a time.

Describe the results you achieved.
The results I have received from the 21 Day Fix are amazing. I couldn’t believe I could transform my body even more with just using my own body weight and not having to go to a gym. I am so happy with my body now. I love to shop for clothes. I love taking pictures. I have never felt this comfortable with my body in so long and it feels great!