How do I run?

You're on your first run. You're proud of yourself for getting out there. You stretch the legs a little, walk a couple of minutes and then you're out of the gates- running! You're amazing! Your legs are pumping, your chest is heaving, your arms are cranking and... ...45 seconds later there is an indescribable pain in your side, your lungs are on fire, your shoulders hurt and your neck is scrunching up. Does this sound familiar?

Don't be discouraged!!! Everyone has been a first-time runner at some point. Whether you're a seasoned veteran or a running newbie, there are several things to keep in mind. These tips will truly help you find a little more balance and control along your journey.

1.) Posture
Your head should be up with your gaze out about 10-20 feet in front of you. Square your shoulders and keep them level. Keep your back nice and straight. As you get tired, you may have the tendency to slump forward- which can lead to neck, shoulder and back pain. If this happens, poke your chest out a little, straighten and relax the neck. Check in with your posture every few minutes.

2.) Land mid-foot
I ran heel-first for years and always wondered why I got tired so fast. Running on your heels is a sign that you're strides are too big and you're using the heels to brake. This can actually lead to injury and early exhaustion. Running on your toes is a little dangerous, too. It can cause tightness in the calf and shin splints. So, find the happy medium and try to land on the middle of the foot and roll through the center toes.

3.) Keep your hands at your waist
This may sounds too low if you're used to running with your arms in tight and up high by the chest. But trust me, it'll help to keep your shoulders and neck relaxed. Keep your arms at around a 90 degree angle and let the hands almost lightly brush the hips. Remember: you're swinging the arm from the shoulder not the elbow.

4.) Don't crack the eggs! (Hands relaxed)
Imagine you're holding a delicate egg in each hand. The more relaxed the hands are, the easier it will be to keep tension from creeping up into the neck and shoulders. I find myself thinking about this constantly as I have a habit of balling my hands up into fists.

5.) Arms by your side
Draw an imaginary line down the middle of your body. Don't let the arms cross over to the other side as you swing. Crossing over the chest can lead to slouching and you know what that leads to...

6.) No bouncing
Ever see those runners that look like they're running on springs? Looks exciting but is a waste of energy! Try to keep your stride even, low and focus on a quick foot turnover. I like to think of a zip line running through the middle of my chest and the rest of my body is along for the ride.

7.) Breathe and warm up properly!

I hope this helps! Happy running!

Basic Strength Training Program

When in doubt- stick with bread and butter exercises. Here's a basic program that is easy to follow with minimal equipment needed. Alternate between each couple of exercises and try to get through 3 sets of 10-12 repetitions.

Squats
Push ups

Stationary lunges
Bent over back rows

Overhead press
Bicep curls

Tricep extensions
Outer thigh leg lifts

Plank 3X30sec
Bicycle crunches 3X25

STRETCH

Note: I'm not discussing form and technique. I'm just throwing out a sample workout. Please ask me or check with your doctor if you have any health concerns or questions on form.

Increasing Mileage Training Program (Project Pig)

My fitness philosophy has always been to pepper exercise into my lifestyle so it doesn't ever feel like a chore. However- I've recently made a commitment to run The Flying Pig half-marathon (13.1miles) on May 2. So the casual lifestyle of relaxed hiking and playing is being put on the shelf for the next few months. Introducing: Project Pig

I'd say I'm at a comfortable 3 miles mostly running with walking intervals. I've got less than four months to get ready. The thing is- most training programs suggest you be at a comfortable 7-8 miles before you start a 12 week program to get ready for Race Day. Cincinnati is loaded with hills so I'll start adding in incline training and uphill sprints later on in the program.

SO: this is my January plan to get to 7.5 miles. Here we go!


Increasing Mileage (January 2010)

Monday 4- Walk/Run 3 miles (run 2 minutes, walk 1 minute)

Tuesday 5- Strength + Uphill hike/jog down @ Runyan Canyon

Wednesday 6- Walk/Run 3.5 miles (run 3 min, walk 1 min) +YOGA

Thursday 7- Strength + Run 3 miles

Friday 8- REST

Saturday 9- Walk/Run 4 miles (run 4 min, walk 1 min)

Sunday 10- Thursday 14- Down for 4 days with a bad cold. :(
Rest + lots of Vitamin C

Friday 15- 3 mile run (no walking from this point on unless I need to)

Saturday 16- 4 mile run

Sunday 17- 5 mile run

Monday 18- YOGA

Tuesday 19- REST

Wednesday 20- 3 mile treadmill run at 5.7 speed and 0.5 incline + YOGA

Thursday 21- 4 mile treadmill run + STRENGTH

Friday 22- 5 mile run

Saturday 23- REST

Sunday 24- 6 mile run

Monday 25- REST

Tuesday 26- 4 mile run + STRENGTH

Wednesday 27- 5.5 mile run

Thursday 28- STRENGTH

Friday 29- 5 mile run

Saturday 30- 4 mile run + YOGA

Sunday 31- 7.5 MILE RUN!!!

How do I breathe when I run?

If you've heard you should breathe in the nose and out the mouth when you're running- you're wrong! And if you've tried it that way- as I have... I'm sure you're relieved to hear it.

You should allow air to enter through both your mouth and nose when you're running. Your muscles need oxygen to keep moving and your nose simply can't deliver enough. Make sure you're breathing more from your diaphragm, or belly, not from your chest, that's too shallow. Deep belly breathing allows you to take in more air, which can also help prevent side cramps.

I like to take an inhale for every three steps and exhale the next three.

As a beginner, try to run at a pace that allows you to breathe easily. You should be able to speak in full sentences, without gasping for air.

Slow down or walk if you start losing it. If you relax and slow the pace, breathing problems often take care of themselves.

I'd also like to remind you to relax the neck, soften your expression, draw the shoulder blades in together as your shoulders roll back comfortably.

Be patient. Concentrate on one thing at a time. Enjoy!

The Importance of Warming Up, Cooling Down and Stretching

Listen! You should ALWAYS start with a warm-up and end with a cool-down. Why are they so important?! A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles' temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart as you start your run.

The cool-down is just as important. It keeps the blood flowing throughout your body. Sudden stopping can make you light-headed and can cause a quick drop in blood pressure. Winding down causes a more gradual drop in heart rate and BP.

It's not a good idea to stretch cold muscles, so try not to start with stretching. Do about 5-10 minutes of light aerobic exercise to loosen up your muscles and warm you up for your run. Try walking briskly, jogging slowly, or cycling. Don't rush your warm-up!

Start your run. Don't start out racing, but instead jog slowly and gradually build up your speed.

After you finish your run, cool-down by walking or slowly jogging for 5 to 10 minutes.

Then stretch! Your body should be warm and stretching should be easy. Stretch your lower ba ck, neck, calves, hamstrings and quadriceps. Hold each stretch for 15 to 30 seconds.

Healthy Breakfast Ideas

There is a lot of confusion about what constitutes a healthy breakfast, one of the most important meals of the day for both weight management and optimal health. I suggest always trying to eat at least one serving of whole grains or fruit along with lean protein.

If you choose a cereal that is low in added sugar and low in fat, cereal can be one of the best sources of whole grains and fiber, both of which are important for controlling cholesterol and reducing your risk of diabetes. Add a serving of fat-free milk for protein and you have a balanced breakfast. If you find that you get hungry an hour or two after eating cereal, you may want to consider eating a breakfast with slightly more protein such as an egg white omelet (adding vegetables would be even healthier) and whole grain toast with no-sugar-added jam or cholesterol-reducing butter spread.

Other options:

One cup of fat-free Greek yogurt (it's higher in protein than regular yogurt) topped with one-half cup of low-fat granola or high-fiber cereal and one-half cup of berries. This provides you the equivalent of 2 ounces of lean protein, a serving of whole grains, and an anti-oxidant-rich fruit boost.

Healthy breakfast sandwich made with a whole grain English muffin, one egg (or two egg whites), and either a slice of low-fat cheese, a slice of Canadian bacon or a vegetarian breakfast patty. Serve with half a grapefruit for an extra dose of vitamin C.

Oatmeal plus -- I sometimes find that my clients get hungry if they eat oatmeal alone so I recommend making it with a little extra water and adding a scoop of protein powder to protein fortify the oatmeal. I prefer whey protein but other types of protein work well, too. Slow-cooked oatmeal is best but no-sugar-added instant oatmeal is good, too. If you want to boost the healthy value even more, add a tablespoon or two of chopped nuts for extra nutrients, fiber and heart healthy monounsaturated fat.