Fit Running Tips

Distance Running for me is not only good exercise but a great time to reflect... Part of me wishes I've been running for years; the other believes I've fallen upon this whole fitness thing now for a reason. 

Either way here are a bunch of tips I that would of helped me get started to train for a race. In Simple Bullet Points... Close the Gap!!

• Training: Choose a plan that fits your schedule, rushing home from work is a chore and will make the whole experience less enjoyable...

• Eating: Magnesium helps prevent cramping but Fiber causes it... What to do about those delicious leafy greens?? Still working on this one but my suggestion is to eat light, eat simple. 

• Drinking: Hydrate well the night before but minimal before the race. Once you get thirsty while running go to town on the liquids but don't overdue the gatorade, could cause cramps.

• Snacking: Dried Apricots & Almonds...

• Stretching: Don't forget your calves!! They tighten quick and don't let go.

• Listening: Live Music; feels like everyone is cheering you on!!

• Pacing: The right pace can last forever. Find it and stick to it, over exhaustion can lead to a miserable race. If you set you standards low there is only room for improvement!!

• Starting: Don't peak too soon; start slow & finish strong!!

• Breathing: I generally try to breathe normal when racing but for all the multitaskers out there deep breathes from the Belly increases the oxygen flow and reduces cramping.

• Thinking: Mind over matter. Your first long race I can promise you at some point you'll question your decision making process. I can also promise you'll be glad you did after you cross that finish line so just maintain those positive thoughts and push through!! 

• Finishing: Close the Gap!! That last 8th of the race make it a goal to slowly close the gap with person in front of you. Next thing you know you'll have some groupies on your coattail!!

• Celebrating: Have a nice protein filled meal... You'll have deserved it!! 

That's assuming you can walk... Just kidding! Hope you learned from my mistakes!! Check out more great tips from ChiRunning...

Close The Gap: A Beginners Guide to Running

Three years ago I never ran; not because I didn't have time or enjoy it but I preferred to work out by lifting in the gym. I really didn’t understand the benefits to cardio. Three years ago I also met my now girlfriend whose main method of exercise is running... so in an effort to find more activities we could do together I reluctantly started running, three years later we just ran our first Half Marathon!! 

Close the Gap is beginners guide to running but also a play on word for anyone wishing to get closer to achieving their health and fitness goals which is a developing concept. I'll just focus on the running aspect in this post mainly preparing for 5k races to marathons in a few simple concepts. 

Pace: Anyone can walk a mile, most can run a mile but the thought of completing a marathon is extremely intimidating for the vast majority. For these people I promise You Can Do It!! The key is to find the Pace between walking and sprinting that you are comfortable to maintain the desired distance.  Most people I talk to get exhausted early in the race...

THP Fit Tip #5: Don't peak too soon; start slow and finish strong!!

There are tons of tips on setting your pace, my recommendation is to take your mile time and add 25% for the average mile time ie if you are comfortable running an 8 minute mile your target average mile should be around 10 minutes. Most longer races have pace setters to follow otherwise running watches and even the new ipod nano can track your pace. 

Training: If you can run a mile you can run a marathon!! Now I can't promise you won't be super sore the next day if your muscles aren't use to long distances, even if you stretch.  Hundreds of training models exist so pick one that suits your schedule. The more training the better!!

Breathing: My suggestion is to relax do what comes natural however deep breaths, through your mouth, pushing out your belly, and standing upright will maximize oxygen intake.

Stride: For some reason I tend to get close to the front when running on treadmills but if I step back and lengthen my strides I go faster with less energy. Same rules apply for races; use your calves and push off your back leg. I see a gap and want to close it!!

Food: First off simple foods for you body to break down like whole grain pasta, fruits and vegetables low in fiber, as fiber can cause cramps, should only be consumed within 12 hours of the race. Prior to that avoid fatty or processed food and make sure to drink plenty of water!!

I had a pasta dinner with tomato sauce, chicken, and asparagus prior to the race; I estimate the meal was about 800 Calories, this will vary pending on your Metabolic Rate. For breakfast I had a piece of whole grain bread with peanut butter only. 

Most important point of all is to believe in yourself and have fun! Cause what's the point otherwise? Bright colors, headbands and high fives are highly encouraged!! 

Balance & Moderation

Life is full of Balance and Moderation... especially when Eating!! I wrestled growing up and watching my friends gluttonously eat lunch while I feverishly ate my salad pretty much scarred me for life. Luckily Fear of Dieting is not an actual phobia.

Dieting is not even in my vocabulary. I always tended to focus on trying to burn the calories I enjoyed and more recently tried to eat in moderation to meet the caloric intake of my daily activities. This combined with a Healthy Diet I see no issues to balance a delicious Chicago Style Pizza on occasion if this makes you happy! It's healthy if it has Spinach, right?? Check out the link...

Now my "Occasion" usually comes to fruition during my Annual Thanksgiving Holiday in the Midwest... In chronological order the combination of Jetlag, Coffee, Road Trips, Dehydration, Football, Beer, Buffalo Wings, Pulled Pork Sandwiches, Turkey, Stuffing, Family Fun, Grandma's Oatmeal Cookies, Chipotle, More Football, More Beer, and Al's Italian Beef definitely pays a toll on the body especially when cold weather and public transportation come into the picture.

Now I'm fully aware this is very hypocritical considering my Pseudo Mantra: Eat Healthy Live Healthy but I can't condemn the enjoyment of food. Mental Health is just as important as Physical Health!! Especially if you're Emotionally Diabetic and that perfect Burrito just doesn't exist in the Middle East...

So to make it up to my 14 Healthy Followers and prove my legitimacy as a committed fitness blogger I propose The 25 Day Healthy Press Challenge... Workout everyday until Christmas!! 

Any sort of High Intensity Exercise leading to Increased Heart Rate will do... The Challenge starts today 30 November at 1am and includes limiting the consumption of empty calories ie alcohol!! Now I just need to catch up on sleep from the trip, still on Midwest time!!

(Don't) Gobble Gobble Gobble

In preparation for the Biggest Feast in American History & Annual Family Fun below are tips to cut calories on Thanksgiving as well as a Quinoa Turkey Burger Recipe to be enjoyed year round!!

Just as Charlie Brown is synonymous with Thanksgiving so is Turkey!! In order to avoid being a couch potato after dinner like Lucy pulling the football out below Charlie's feet follow 5 simple tips to make you feel light on your feet without sacrificing your favorites!! You can't blame Tryptophan forever...

Tip #1: Eat White Meat instead of Dark which has twice as much fat... No Skin Either.

Tip #2: Have a glass of Red Wine during dinner... Fat slows digestion, Red Wine kicks off the digestion process once you get up from the meal.

Tip #3: Eat Slowly with Smaller Portions... It takes time for hunger signals to contact your brain so slow down and you will eat less.

Tip #4: Choose plenty of Vegetables with your meal... Especially the green ones which will help control your blood sugar and maintain your bodies functions.

Tip #5: Drink lots of Water... Sparkling if available as it could relieve an upset stomach however staying hydrated could just save the following day if the drinks are heavy!!

Happy Thanksgiving!!

And now for a great Turkey Burger with Quinoa Recipe wrapped in Lettuce with a Tahini Sauce...

Magic Metabolism

Too many people have expectations that running a couple times a week will get them into super shape. When in actuality not even the longest hardest most physically exhausting Cardiovascular or Weight Training Workout will show the results you expect if you don't make the lifestyle discussion to compliment the workouts.

I'll cut to the point... I'm referring to your diet!! Healthy Eating & Healthy Living are one in the same and choosing the right types of food will render the results you EXPECT!! Now I've used that word  twice now, you need to manage your diet to manage your EXPECTATIONS. 

To gain muscle: Focus on eating enough protein to fuel your body & repair exhausted muscles which increases your metabolism.

To loose weight: Eat less calories than your body consumes and you will burn stored fat, simple...

Keep in mind 1 gram of Protein & Carbohydrates each contain 4 calories however protein helps promote the release of the fat destroying hormone Glucagon where carbs if not burned get stored as fat... Further 1 gram of Fat contains 9 calories making it more than twice as hard to burn, so if you want to look like your favorite Disney character stay away from unhealthy Fast Food!!

A quick way to determine the amount of calories you burn per day is to use BMR (Basal Metabolic Rate) Calculators. Example: I am 27, 5ft 11in, 165lbs... My BMI (Body Mass Index) is 23 with a BMR of just over 1800 calories per day, note this is the caloric intake to maintain the same weight purely for your body to function. RMR (Resting Metabolic Rate) on the otherhand assumes a normal day without exercise, only about 350 calories more!! 

Now when you workout your AMR (Active Metabolic Rate) exponentially increases your Metabolism by using Multipliers. I workout 3-5 times a week so my Activity Factor is 1.55 therefore I can assume I need to eat 2800 calories per day just to maintain my current weight.

My girlfriend has been making some delicious & healthy recipes using High Protein Substitutions like Quinoa, Greek Yogurt & Fresh Green Vegetables for some of the well known fat & carb loaded ingredients. I'll tell you its actually hard to consume 2800 calories when eating right. I've been on this health kick for over 4 months now; I feel great, lost body fat & gained muscle... All by balancing exercise with a healthy diet.

I know this is a lot to take in and the concept probably isn't providing any new information but I challenge you to make some small lifestyle adjustments to meet your expectations; go see a nutritionist to balance your diet, workout 1 Extra Day per week, cut out the empty calories like soda or sweets & I bet you'll see results...

Healthy Chicken Chili

Ever since I was little I associated Chili with Skiing on a small icy slope in Southern Wisconsin... Served in a paper bowl this spicy, tomato based, ground beef stocked chili covered in cheddar cheese and oyster crackers I always had an impression of Chili being Greasy & Fattening. This jaded my opinion for yearssssssss until L made Healthy Chicken Chili compliments of @Ellie_Krieger & @FoodNetwork...

The notion of chili in the desert seems a little ironic but this White Chili has some magical properties that works in hot cold wet dry fertile barren etc etc climates... Bottom line this chili is Amazing!! 

2 Stalks Diced Celery - Nuval Score 96

3 Medium Poblano Peppers - Nuval Score 94

1 Medium Diced Onion - Nuval Score 93

1 Clove Minced Garlic - Nuval Score 96

1 Pound White Meat Chicken - Nuval Score 39

2 Cans Cannellini Beans - Nuval Score 57

1 Can Chick Peas - Nuval Score 88

1/4 Cup Nonfat Greek Yogurt - Nuval Score 94

Mix everything in 4 cups of low sodium Chicken Broth. Spice it up with some Coriander, Cayenne Pepper, Cilantro & Oregano to your likings... Add fresh lime if you go a bit overboard on the pepper, I recommend you do!! Creates interesting dinner conversation. Reviews are as follows... Enjoy!!

"It has a lingering flavor that I don't want to go away!" Eric

"Oh it was good... real good." Drew

"I'm sweating..." Laura

The Leg Press

FACT: Strength Training engages your muscles and burns more calories than cardio workouts as your body requires fuel to repair ripped muscle tissue for up to 48 Hours.

Now I will never criticize Cardiovascular Workouts but I will promote Anerobic Workouts every day of the week. Your body is like an engine; cardio will burn fuel as a car goes to the store only lifting weights leaves the motor running all night until it runs out of gas or refuel ie in the applicable sense, eat more food.

Taking things one step further... your lower body makes up about half of your muscle mass between glutes, quads, hamstrings, and calves however is arguably the easiest muscle group to Workout. Therefore a quick and simple workout hitting all major leg muscles can burn just as much calories as lifting your core, back, chest, bis, tris, delts, and traps combined. 

THP Fit Tip #5: Lifting your legs will burn more calories over a 48 hour period than any other individual muscle, combine with cardio for the ultimate calorie burning workout!

And when you burn more calories than you consume... you start Burning Fat!! The gym I workout in isn't great but it gets the job done. I tried out the following workout yesterday and it took my 20 minutes so I ran for another 10 after at 15kpm pace to get the sweat rolling off of my brow.

• 3 sets of squats on a smith machine: 135, 185, & 200lb
• 3 sets of calf raises directly after each of the squats: 20 reps
• 4 sets of lunges on a smith machine: each leg at 135 & 150lb
• 3 sets of Mountain Climbers: 100, 80, & 60 reps

The weighted lifts I did until failure with about 45 seconds between each set. This morning legs burned and could feel the Muscle Repair... Not really but could only imagine. There are dozens of great leg lifts to compliment or replace the above mentioned but squats & lunges are fantastic to target each muscle group. Just be careful not to press your legs past the 90° in order to avoid stress on your knee joints.