Category Archive: Training

A Holistic Guide To Support Your Immune System

Posted on March 24, 2020 in: Health and Wellness, Lifestyle, Nutrition, Training

Due to current events, we have the opportunity to reframe and adjust our Healthy Way of Life strategy to stay on track and reach our fitness goals. This is the time to be creative and resourceful, to get outside and try something new. Throughout the coming weeks we will discuss key topics from Life Time Experts, Event Partners, and Race Leaders on how we can stay focused on your fitness goals together.

Paul Kriegler, Life Time’s Nutrition Program Manager, digs into the topic of immunity, and how you can practically take care of yourself while prepping for your race. This guide is designed to give you a deeper understanding of the actionable health choices and patterns that research has shown to support a healthy, resilient immune system.

It’s a helpful resource, but it’s not a replacement for actual medical diagnosis, treatment, or advice. For that, you should visit your medical provider(s). Additionally, due to current events please continue to follow CDC recommendations.
Guide To Supporting Your Immune System
The human body is an incredible specimen. Given proper nourishment, healthy amounts of physical strain, and adequate conditions to recover and adapt, it becomes resilient enough to withstand incredible mental or physical stress.
1. Nutrition and Supplementation
2. Exercise and Movement
3. LifestyleEach of these categories is important for immune health, but it’s difficult to argue any single category is more or less critical than the others. They’re all intertwined in such a complex way that even modern science struggles to tease out what’s actually happening with acute and long-term immune function when certain interventions are implemented. To learn more about these three pillars that influence immunity follow the link below.
LEARN MORE

I’m a Registered Dietitian, Personal Trainer, Sports Nutritionist and USA Track and Field Coach. Since 2008, I’ve been part of Life Time’s program and product development team, mostly focused on dietary supplements. I’m an avid runner, triathlete, yogi and downhill skier. In my free time I love to cook delicious food for friends and family.

Paul KrieglerPaul Kriegler smiling

Program Development Manager
Life Time Nutrition

 

Keep Your “Mind Full” of Positivity

Posted on March 24, 2020 in: Chicago Spring Half Marathon, Health and Wellness, Series News, Training

Three Tips For Staying Mindful While Running

BY BARBARA POWELL | MARCH 2020

Mindfulness is “paying attention on purpose, in the present moment, non-judgmentally.” (Jon Kabat Zinn) When we think of Mindfulness, we typically picture meditation and for good reason: During meditation we pay attention to our thoughts and breath. Especially right now, it might seem hard to live in the moment and appreciate your immediate surroundings. However, practicing mindfulness can lessen stress, cultivate presence, and boost overall wellbeing.

MINDFUL RUNNING

For athletes like us, it is incredibly important to find a tie between our minds and our bodies. Mindful running can help us foster the connection between mental and physical engagement. What is mindful running? This is simply being in the present. We do this using all five senses. Asking ourselves simple questions: what do we see, smell, hear, feel, taste? Playfully focus on each moment right as it is happening: each step, breath, and thought. Instead of thinking about the finish line, we can choose to enjoy what is happening in the present.

There are plenty of benefits with mindful running. By paying attention, we notice what matters. This may be physical sensations in the body, our breathing, and negative thoughts. We can build awareness and make wise choices about our training instead of guessing. Mindfulness also allows for us to cope with the entire experience. Finally, greater possibilities unfold, including self-belief. We can pay attention to negative thoughts as they pop into our minds (“I am so tired”) and replace them with thoughts that mimic sideline cheers (“I am amazing!”).

THREE TIPS TO GET STARTED
Breath Work: Before your run, breathe. Think of this as a “cooldown” for your warmup: intentional deep belly breathing lessens the “flight or fight” stress response, setting the tone for your run. The 4-7-8 method is a great example: Inhale through the nose for a count of 4, hold for 7 counts, and exhale through the mouth for 8 counts. Repeat 3-5 times. You may choose to sit, lay down, or actively stretch. Let’s practice with this video as a visual to guide us.
Gratitude Practice: When fatigue hits, say “thank you.” Gratitude sparks a chemical reaction in the brain much like the “runner’s high,” releasing dopamine, endorphins, and oxytocin. Express thanks for your strength, the weather, or the mere ability to run. This is a great way to mindfully catch a negative thought and reframe it into something positive.
Track It: Keep a training journal. Begin by writing down WHY you run. This will be what you lean on when training gets challenging, especially when your options have shifted to solo runs or at home treadmills. Then, write clearly what your goals are. We are more likely to achieve written goals than those we simply think about. Alongside your daily mileage, include your mental, physical, and emotional experience. Is there a pattern? You can learn more about how you feel – and respond accordingly. Tracking also allows for you to see progress toward your goals and stay accountable to your training.

Barbara Powell, MA, NBC-HWC

LT MindCoach, MA Integrative Health and Wellbeing Coaching, (almost) 10x marathoner and 2x Boston Marathon Qualifier

 

The 10-Minute Office Workout

Posted on March 19, 2019 in: Chicago Spring Half Marathon, Health and Wellness, Series News, Training

 

Yes, you’re at work. But, that doesn’t mean you can’t find time for fitness.

BY ALISA BOWMAN | MARCH 2019

 

At the Office

The longer your workdays, the more crucial it becomes that you squeeze in breaks for movement. The value of little movements adds up fast: You can build fitness while keeping your energy high, your mood positive, and your focus strong.

Not sure how to make those breaks happen? Start by avoiding the elevator whenever possible. Don’t sit when you can stand or pace, and don’t call or email when you can walk to a colleague’s office.

Additionally, consider adopting an intermittent strength-training routine that you can perform over the course of the day, turning out a series of distinct body-weight exercises whenever you have a one- or two-minute break. Or, schedule two 10-minute activity breaks into your day, taking advantage of those low-energy moments when you tend to get distracted and lose steam (or feel tempted to hit the vending machines).

Try this 10-minute routine that builds strength without producing too much sweat. Some of the moves require a resistance band, which is a relatively inexpensive and portable piece of equipment for the office.

 

The Moves

Chair pose: Stand with your feet 6 inches apart. Bend your knees slightly and push your rear backward, as if you were sitting back into a chair. Lift your arms as high as possible. Keep your body weight over your heels. Hold for 30 seconds.

Bridge: Lying on your back, place your arms at your sides next to your torso, palms down. Bend your knees and place your feet flat on the floor, hip width apart. Lift your hips as high as possible. Hold for 15 seconds. Release and repeat four times.

Plank: Lie on your stomach. Place your elbows under your shoulders with your forearms on the floor. Lift your body off the ground so you are balanced on the balls of your feet and forearms. Hold 30 seconds. Lower and repeat one time.

Back extension: Lie on your stomach with your arms by your sides. Squeeze your legs together as you lift your head, upper back, and arms. Keep your feet on the floor. Lower and repeat 15 times, holding the last repetition for 15 seconds.

High lunge: Stand and step forward into a lunge, sinking down until your forward thigh is parallel to the floor. Raise your arms overhead. Reach back through your rear heel and forward through your front knee. Hold 30 seconds.

Negative pushup: Starting from a high plank position with hands directly under your shoulders, slowly lower your body toward the floor. Try to take 15 seconds to reach the floor.

Squat: Stand on a resistance band, holding one end in each hand. Bend your elbows and lift your hands to shoulder height while squatting until knees are bent 90 degrees. Rise and repeat.

Chest press: Lie on your back on a resistance band and bend your knees. Get a good grip on the band with each hand. Starting with your elbows bent, press your hands upward until your arms are extended. Lower and repeat several times.

Seated row: Sit on a chair with your legs extended and heels on the floor. Place a resistance band under your feet, holding an end in each hand. Pull your elbows back as if you were rowing a boat, and squeeze your shoulder blades together. Release and repeat several times.

Lateral raise: Stand with your feet on the middle of a resistance band. Grasp an end of the band in each hand, placing your arms at your sides. Raise your arms outward to shoulder height. Slowly lower and repeat several times.

Triceps extension: Hold one end of a resistance band with your right hand and raise that arm overhead. With your left hand, grab the other end of the band behind your back, near your waist. Extend your right arm, then lower. Repeat several times with each arm.

Overhead press: Stand with your feet on a resistance band and grasp a handle in each hand. With hands at shoulder height, press your arms upward, extending them overhead. Slowly lower and repeat.

Alisa Bowman is a journalist and author who covers health, relationships, psychology, and parenting.

Full Article can be found on Experience Life!

 

How to Increase Your Running Speed

Posted on March 6, 2019 in: Training

Running coaches share their tips on building speed for both short and long distances.

BY NICOLE RADZISZEWSKI | MARCH 2019

Speed is key to running — and not just when it comes to your morning jog or sprinting for the bus when you’re late for work.

“It doesn’t matter whether you want to be a great runner or just include running as part of your fitness,” says coach Pete Magill, author of SpeedRunner. “Speed is at the crux of every distance, whether you’re training for a 5K or a marathon.”

That’s because legs that move swiftly and efficiently are legs that have endured speed training. Sprinting has been shown to build muscle, improve ankle strength, and boost bone density. It balances blood-sugar and hormone profiles, burns fat, and increases aerobic capacity for long, slow efforts of endurance sports.

Moreover, running faster can help you avoid injury because you are moving more efficiently, says Magill. It can also help you set a new personal record, which isn’t a fitness requirement but can motivate many runners.

The idea of speed workouts often intimidates those who worry about injuries or prefer to remain in their running comfort zone. But Magill argues that we ought to rethink our attitude about speed.

“The word ‘speed’ scares people,” Magill says. “But what we’re really talking about is just varied-pace work.” He asserts that it’s beneficial for all runners to train at a variety of speeds regardless of their goals or expertise.

“For beginners, the first goal should be just to complete the distance,” explains Rebekah Mayer, Life Time Run national program manager. “But even from the beginning, interval training can be very helpful.”

Magill and Mayer share their advice for building speed safely and efficiently.

TECHNIQUE TIPS

Build a Strong Foundation

To get speedy, you first need a strong, stable base. Magill recommends that runners with no speed background follow a resistance-training program once or twice a week for three weeks before attempting challenging running work-outs, such as hill repeats and sprints.

“If you can strengthen your muscles and connective tissue before you put them to work, you’re way ahead of the game,” he says.

For resistance training, focus on lower-body and core exercises, such as squats, step-ups, single-leg deadlifts, Nordic hamstring curls, eccentric heel drops, and plank variations. (See Resistance-Training Exercises below for step-by-step instructions for these exercises.)

Improve Your Stride

Half of the power from every stride comes from elastic energy, stored in connective tissue when you land and released when your foot leaves the ground, Magill explains. So, it’s important not only to strengthen muscles through traditional resistance training, but also to train your connective tissue — including tendons, ligaments, and fascia — and nervous system.

Exercises and drills that involve a plyometric component, such as bounding, jumping, and skipping (see drill 2 below), help your muscles and nervous system optimize this elastic recoil when you run.

Respect Recovery

Once you incorporate speed training into your routine, it’s doubly important to prioritize recovery. Mayer recommends alternating between all-out interval sessions and long, slow efforts — with high-intensity work making up about 20 percent of your training and low-intensity runs composing the remaining 80 percent.

This approach is called “polarized training” and will not only help you make improvements but also give your muscles and nervous system time to recover.

She recommends two sessions a week dedicated to varied-pace or speed training, with at least 48 hours of recovery between workouts.

Recovery is a two-phase process, adds Magill. “First, you’re rebuilding and restoring tissue that was damaged. Then comes supercompensation, a phase in which you’re not just back to baseline, but at a level above where you were before the initial workout.”

DRILLS

Drill 1: Straights and Curves

Run this drill on an outdoor, quarter-mile track. Beginners can start with two to four laps; more advanced runners can work their way up to two miles (eight laps).

  • Warm up with a mile of easy running.
  • Then, starting at one corner of the track, sprint the length of the first straight or long part of the track.
  • When you come to the first curve, jog or walk if necessary. Continue alternating between running the straights and walking the curves.

Drill 2: Skipping and Strides

Do this drill in an open space where you can run in a straight line for at least 20 yards. More advanced runners can work up to 50 to 70 yards.

  • Skip to your endpoint.
  • Jog back to the starting point.
  • Run with varied strides to the endpoint: Take off with a short, quick stride and gradually lengthen your stride to increase your speed until you’re running at a controlled fast pace. Gradually slow down as you reach your endpoint.
  • Walk slowly to return to the starting point.
  • Repeat this drill with high skipping (aiming to get higher off the ground with each skip) and then with long skipping (aiming to cover as much distance as possible with each skip).

This originally appeared as “No Speed Limit” in the March 2019 print issue of Experience Life.

Resistance-Training Exercises

Squat

  • Stand with feet about hip width apart and planted firmly on the ground, hands in front of you or on your hips.
  • Brace your core and, with control, bend your knees and hips to squat down until your thighs are about parallel to the ground.
  • Press through your feet to stand up. Squeeze your glutes at the top to achieve a full lockout.
  • Repeat for 10 to 12 reps. Add weight to make the movement more challenging.

Step Up

  • Facing a box or step that’s 6 to 15 inches high, lift your left foot off the ground and step on the box.
  • Exhale and engage your core. Then drive through your left heel to stand up on the box, drawing your right knee up to hip height. Inhale.
  • Exhale as you slowly reverse the movement, returning your right foot to the floor on a count of two.
  • Repeat 12 times on the left, then switch sides.

Single-Leg Deadlift

  • Holding a dumbbell in your left hand, lift your left foot to stand on your right leg. Keep your right knee slightly bent and your weight in the midfoot.
  • Push your right hip backward as you extend your left leg directly behind you. Maintain a straight line from your shoulder to your left foot. Lower the dumbbell toward the ground.
  • Drive your weight through your right midfoot and slowly bring your left leg forward to return to an upright stance.
  • Tip: If you find it difficult to balance, try this exercise without the dumbbell. To get the benefits of contralateral loading (adding resistance to the arm opposite the working leg), extend your left arm out to the side (without holding a weight) while standing on your right foot.

Nordic Curl

  • Kneel on an exercise mat and have a training partner hold your heels firmly.
  • Keep your body as straight as possible from knees to head. Slowly shift your weight forward, resisting gravity with your hamstrings and glutes.
  • Lower yourself as slowly as possible, catching yourself as you get close to the floor (your finishing position will resemble the bottom of an on-the-knees pushup).
  • Push off the floor just enough to get your body moving back toward vertical. Simultaneously pull with your hamstrings and squeeze with your glutes until you return to the starting position.
  • Keep your reps low at first — about five per set. Repeat for three to five sets.

Heel Drop

  • On a low step or curb, stand on the ball of your right foot so the arch and heel are hanging off the edge.
  • Relax your calf and let your heel drop toward the ground. Hold for 10 seconds.
  • Resist by using your calf muscles to raise your body 1 to 2 inches. Hold for six seconds.
  • Relax for five seconds.
  • Drop your heel down again until you feel a deeper stretch. Hold for 15 to 30 seconds. Switch sides.

Plank

  • Lying face-down, lift yourself up on your toes and either your hands or elbows, with a flat lower back, engaged core, and shoulders away from the ears.
  • Your body should form a straight line from head to heels, with shoulders and hips square to the floor, no matter which of the following variations you choose.
  • Hold for up to 30 seconds, as long as you can maintain perfect form.
  • For more variations, visit Pump Up Your Plank.

 is a personal trainer in River Forest, Ill.

Full Issue can be found on Experience Life Magazine.

The 6-Minute Sweat Workout

Posted on February 26, 2019 in: Health and Wellness, Training

Work your body head to toe with this minimalist strength-and-conditioning blast.

BY ANDREW HEFFERNAN | MARCH 2019

In a world where the demands of deadlines, long commutes, and loved ones in need of dinner loom alongside the pervasive myth that exercising for less than an hour isn’t worth the trouble, speedy workouts that truly work are a blessing.

Welcome to our six-move circuit, which can expand from just six minutes to 12 or 18 to suit your schedule and fitness level. High on intensity, low on equipment, and variable in impact, this workout is designed with the time-crunched in mind. But the benefits far exceed the convenience.

Fast workouts improve power — your ability to complete a lot of work in a short period of time — says workout designer Artemis Scantalides, founder of Iron Body Training Systems in Las Vegas. And power, she explains, is an oft-neglected skill essential to both athletics and everyday life, whether you’re chasing down a forehand shot or running to catch a bus.

Power training is also useful for burning fat, improving cardio capacity, and training fast-twitch muscle fibers, which dictate strength improvements and build muscle mass.

Scantalides created this workout around time constraints rather than a prescribed number of reps. In this way, you’ll work as hard as you can (with great form, of course) for a set amount of time, and then you’ll rest briefly before moving again.

A single round takes six minutes, but if you have the time and energy to do more, you can add rounds as your fitness and schedule allow.

If you choose to count your reps, you can try to increase them from round to round or workout to workout. Or you can choose not to count reps at all and simply do your best. Rest assured that you’re getting fitter anyway — six minutes at a time.

Directions

work out interval time chart

Select the appropriate work period, rest period, and number of rounds for your workout from the chart above. Beginner exercisers will use a 1:1 work-to-rest ratio. More experienced exercisers will spend more time working and less time resting within each minute of the workout.

Begin with a short, dynamic warm-up (such as the one at The Perfect Warm-Up) or spend five minutes on a cardio machine of your choice.

Then, when you’re ready, start a timer (or use an exercise-timing app like Rounds or a clock with a second hand) and complete as many good-form reps as possible of the first exercise for the duration of the selected work period. Rest for the remainder of the minute and then move on to the next move. Complete exercises 1 through 6 in order, then return to exercise 1 to begin again, if desired.

Repeat until you’ve completed the chosen number of rounds, resting the same amount of time between rounds as between exercises.

To progress over time, try to complete more reps of each move each time you do the workout. You can do this in one of two ways:

1) Go faster within the same work period without sacrificing great form. For instance, if you complete 10 burpees in 30 seconds your first week, try for 12 reps in that same amount of time in your second week.

2) Progress to a longer work period; the tradeoff is less time to rest between rounds.

 

The Exercises

1. Side-to-Side Squat

This squat variation builds lower-body strength while the step action emphasizes hip stability and adds dynamism that will elevate your heart rate.

  • Assume a shoulder-width stance.
  • Keeping your chest up, your gaze forward, and your lower back in its natural arch, drop down into a full squat.
  • Reverse the move, returning to a standing position.
  • Step your right foot toward your left and assume a feet-together stance.
  • Step your left foot outward, assuming a shoulder-width stance and repeat.
  • Continue squatting, stepping outward with alternate legs on each rep.

2. Jumping Jacks

This traditional move is a calisthenics favorite for good reason: It builds cardio and improves coordination with a variable level of impact.

  • Stand with your feet and knees together, knees bent, arms close to your sides.
  • Jump up in the air, landing with your feet wide and arms overhead.
  • Jump again, returning to the starting position, and repeat continuously for the entire time.

3. Hinge to Row

This exercise combines a Romanian deadlift with a bent-over row, simultaneously grooving the hip hinge and building posterior-chain strength. You can also do this move without weights.

  • Stand with your feet at hip width and your knees unlocked, holding two dumbbells by your sides.
  • Keeping your lower back in its natural arch, hinge forward as far as possible at your hip joints, allowing your arms to travel forward so the dumbbells hang toward the floor, and stopping when you feel a stretch in your hamstrings.
  • Keeping your torso motionless, retract your shoulder blades and bend your arms, lifting your elbows toward the ceiling as far as possible.
  • Slowly straighten your arms.
  • With your lower back still in its natural arch, return to standing and repeat under control for the entire work period.

4. Lateral Jump

Small, controlled, side-to-side jumps are a great way to build strength incrementally in the lower legs, ankles, and feet while challenging your cardiovascular system.

  • Stand in an athletic posture with feet together, knees slightly bent, torso angled forward, and arms reaching forward for balance.
  • Shift your weight to your left foot, lift your right foot from the floor, and leap as far as possible to your right. Land on your right foot and take a moment to find your balance.
  • Without touching your left foot to the floor, repeat the movement, leaping to your left as far as possible, and landing on your left foot.
  • Repeat, alternating sides, for the entire work period.

5. Side-to-Side Pushup

This move puts a dynamic twist on the traditional pushup by adding a lateral “step” to each rep. Moving the hands challenges balance and core stability, while the pushup builds upper-body strength. You can drop to your knees to make this easier.

  • Assume a pushup position: hands and feet slightly wider than shoulder width, hands and the balls of your feet on the floor, arms locked out, and body straight, heels to the top of your head.
  • Keeping your body straight and your head in a neutral position, simultaneously bend your arms and retract your shoulder blades until your chest lightly touches the floor — or as far as possible without losing good form.
  • Reverse the movement, pushing back up to the starting position.
  • Raise your left hand and place it next to your right hand, then reposition the right hand to your right side so you resume a standard pushup position.
  • Perform another pushup, and then step your hands to the left. Repeat, alternating sides for your stepping hands with each rep, and repeat for the entire work period.

6. Burpee

The burpee is an effective cardio blast that’s easy to do wrong. Move with control and prioritize form over speed. Make it easier by stepping your feet backward and forward, and by taking out the jump.

  • Assume a shoulder-width athletic stance.
  • Keeping your lower back in its natural arch, bend at the hips and knees and place your hands on the floor in front of you.
  • Jump your feet backward into a plank position: feet at shoulder width, body straight from your head to your heels, and the balls of your feet on the floor.
  • Jump your feet forward to a squat position.
  • Drop your hips, flatten your back, stand upright, and jump upward.

This originally appeared as “6-Minute Sweat” in the March 2019 print issue of Experience Life.

 , CSCS, is an Experience Life contributing editor.

Photo by Chad Holder; Styling: Pam Brand; Fitness Model: BreAnne Solem

Original Article can be found on Experience Life.

Strong Body, Strong Mind: Remember Who You’re Here For

Posted on January 8, 2019 in: Health and Wellness, Inspiration, Mental Health, Training

BY MAGGIE FAZELI FARD | JANUARY-FEBRUARY 2019

Our fitness editor talks about finding deeper meaning — and personal connection — in workouts.

It’s hard to work out simply for the sake of it. No matter how much you enjoy your fitness regimen (and I sincerely hope you at least sometimes find pleasure in exercise), it’s easy to put off a gym session until tomorrow, until next week, until January 1.

You might go to bed telling yourself you should wake up early to go for a run. But how many times do you hit snooze and linger in bed for an extra hour? I’ve lost count of the number of times that knowing I should simply wasn’t enough.

When it comes to goal-setting in fitness, identifying your why is a common first step. And for good reason: If you can connect your actions to something meaningful — be it improving your health to live long enough to meet your grandchildren, accomplishing a lifelong goal of completing an Ironman, or having the strength to carry all the groceries into the house in one trip — you improve your chances of showing up and doing the work to achieve these goals.

Saying I should get up to run has set me up for failure and disrupted my sleep. But identifying my why — for instance, my love of watching the sunrise on a cool morning or building up the stamina to run a race two months down the line — is plenty to get me moving. This links my workouts to something beyond just working out; it takes me out of some momentary discomfort by focusing on something I truly want or believe in.

In recent years, though, I’ve found yet another powerful source of motivation: naming my who.

The first time I worked out with someone else in mind was in 2010, when my cousin Louisa asked if I’d run a half-marathon with her to celebrate her 50th birthday. I wasn’t a runner and had never imagined running a 5K, let alone a 13.1-mile course. Yet I agreed without hesitation.

The reality of training hit me only later, but by then I was committed. I often tried to convince myself it was OK not to run — because it was hard, because it was hot, because it was cold, because I was tired, because I was self-conscious. But each time, I remembered that every step leading up to the race celebrated Louisa. It was easier to show up for her than to show up for the training, or even for the race. By showing up for her, I ultimately showed up for myself.

More recently, I was invited to name a new who: Kelly Richards. You might not know Kelly, and neither did I, but as soon as I heard her story I felt connected. The manager of Life Time’s Target Center club in Minneapolis, Kelly is a triathlete who loves dancing, Bitmojis, New Kids on the Block, the Seattle Seahawks, and her friends. And back in August, Kelly was involved in a horrifying bike accident that caused serious brain injuries. In a moment, she went from a fun-loving, big-hearted athlete to a woman in a coma fighting for her life.

Her colleagues rallied around her to design a benefit workout with a party atmosphere. Rally for Richards — a triathlon of sorts, comprising an Alpha workout, a cycling workout, and a yoga session — raised money for Kelly’s treatment and hoped-for recovery.

Additionally, it gave the people in her life a chance to come together to support her and each other.

That night, dozens of us worked out side by side, breaking a sweat and pushing our physical limits. But the workouts were more than just exercise.

“Remember who you’re here for,” drilled one of the coaches leading the Alpha crew as we slogged through an interval circuit of box jumps, kettlebell swings, burpees, jumping rope, and rowing. It was an effective workout, a challenging combo of strength and conditioning moves.

We all showed up to work out, and work out hard, but none of us was there for the workout itself. We were there for Kelly. For her family. For her friends. For each other. For ourselves.

Since then, as Kelly has made slow progress, I think of her — still a woman I don’t know personally — every time I feel my commitment to my workouts falter. I remember that if she could, she would. And I know that every step, every lift, every rep is a shot of positive energy. For her. For the people who love her. And ultimately, for me, too.

When it comes to working out, who are you here for?

 , RKC, is an Experience Life senior editor.

Original Article can be found here: https://experiencelife.com/article/strong-body-strong-mind-remember-who-youre-here-for/

Hills, Hills, Hills

Posted on February 24, 2018 in: Chicago Spring Half Marathon, Nutrition, Series News, Training

 

Now that we are entering the holiday season, some of us will be looking forward to some well deserved respite. For others, you will be looking for something different, maybe some cross training or different workouts to get you through the season. One favorite workout to keep you in running shape and shake things up a bit are: Hills!

I know what you’re thinking, unlike the lush green lands of Munnar in South India, there isn’t much hill action in Chicago but there are some locations around the city (see below) that will get you the elevation that you need! But if all else fails, we’ve included a remixed version of our workout that can be easily completed on a treadmill. Sorry, not sorry – no excuses. Hill workouts are beneficial to runners as an opportunity to strengthen and flex your muscles as well as building endurance and practicing your form. Other benefits to hill workouts include:

  • Increasing Speed
  • Improving Cadence
  • Activating Lower Body Muscles
  • Decreasing Risk of Injury
  • Building Power & Strength in Legs
  • Improving Stamina

Let’s get to it! Below you will find a good intermediate level hill work out with its treadmill alternative as well. You can also check out this video for basic form tips for both uphill and downhill running!

 

Hill Work Out

  • 1 mile warm up
  • 4 hill repeats (up and down the hill with a 80-90% effort)
  • 1/4  mile easy jog/recovery
  • 4 backwards up hill (run down as usual)
  • 1/4 mile easy jog/recovery
  • 4 hill repeats
  • 1/4 mile easy jog/recovery
  • 2 walking lunges up hill (run down as usual)
  • 1/2 mile cool down

 

Hill Work Out (Treadmill)

The treadmill should be set at a 1.0 incline to simulate flat running.

  • 10 min warm up (1.0 incline)
  • 2 min  small incline (3.0)
  • 2 min easy recovery (1.0 incline)
  • 1 min incline 5.0
  • 2 min easy jog (1.0 incline)
  • 1 min incline 6.0
  • 2 min easy jog (1.0 incline)
  • 1 min incline 7.0
  • 3 min recovery (1 min at 0.5 incline, 2 min at 1.0 incline)
  • Repeat x1
  • 5-10 minute cool down

Tip: Too easy? Use the first minute of the “easy recovery” to add 0.5 mph to your speed.

 

Chicago: Hill Finds

Want to find some hills to use on your own during the week? In the Chicago area, we can vouch a few locations:

  • Cricket Hill at Montrose Beach
  • Soldier Field sledding hill (behind Soldier Field but before McCormick Place; right on the running path)
  • Small knoll leading up to Oglesby Monument by Diversey Harbor
  • 18th Street Pedestrian Bridge to Soldier Field
  • Waterfall Glen in Darrien
  • Morton Arboretum
  • Palos Park (off Rte. 83 and South LaGrange Rd)
  • “Mt. Trashmore” at James Park in Evanston
  • Sledding hill at Warren Park
  • Sledding hill at Marvin S. Weiss Community Center/Woodland Trails in Propsect Heights
  • Parking Garages

As always, these hill work outs should be a part of general training program; even if it is in-between regular weekly runs. Optimum performance will come from these as opposed to one offs!

The Right Fuel for You

Posted on February 24, 2018 in: Chicago Spring Half Marathon, Health and Wellness, Nutrition, Series News, Training

One important facet of training, nutrition, is just as tedious to add to your routine as all the other elements. In the same manner in which we diligently select our training shoes, gear and schedule; we should be applying to our nutrition.

Today we will focus on nutritional supplements. In this day and age, there isn’t an hour that passes that you are not reminded of the awesomeness of X product or the earth-shattering results of Y product.

Let’s face it, sometimes we need that extra kick to get us through the day. Not all supplements are created equal. There are powders, drinks, gels, energy chews and bars. Whether you feel like you need a boost during a long run or are curious to train with a product that will appear on course, here you will fund a guide to what’s best for you and your training plan:

Sports Drinks

Examples: Gatorade, Powerade, Vitamin Water

Ideal intake: 110 mg of sodium / 6-8% carbohydrates per 8 ounce serving

Sports drinks are primarily a mix of carbohydrates and water which quickly and easily fuel your body with an energy boost while keeping you hydrated. The sodium in these drinks help to retain fluids and nutrients which leave the body through sweat. Adding protein to the mix could elevate your endurance and has been found to help an individual perform better than a non-protein drink. The proper balance of these elements is essential. Read your labels before buying. These energy drinks should only be consumed when training as they are heavy in sugar and have little nutritional value.

Energy Gels

Example: GU, CLIF Shot, Gatorade Energy Chews

Ideal Intake: 25 -30 grams of carbohydrates / 50 mg of sodium

Energy gels have the same function as energy drinks – quick energy – in a super concentrated form. Generally supplied as on course supplements during long runs, gels are easy to consume and fast acting. Be wary of caffeinated items as they will help you last longer but bring with it an equally egregious crash. We recommend that you train with gels as they highly body specific and what may work on most may not work on you. All gel intake should be accompanied, at minimum, by 16 ounces of water.

Energy Bars

Example: CLIF Bar, Powerbar

Ideal Intake: 200-250 calories / 5 grams of fat & fiber / 10 grams of protein

These are great nutritional supplements as they are filled with carbohydrates and protein but are more filling and able to satisfy hunger best during long runs. Energy bars are the most diverse and nutritious of the list as bars are often filled with good grains and fiber. When shopping for the ideal bar, it is best to picture when you would be eating the bar – prior, during, post – a run. The rule of thumb weighs in on lighter fiber, heavier carbs with plenty of water for during and heavier, protein based bards for pre or post runs.

 

The Importance of Taking Days Off

Posted on February 24, 2018 in: Mental Health, Training

Today, it seems as though our society has adopted this “all or nothing” type of mentality, and working out is no exception. Oftentimes, working out can be a struggle. However, for some people, taking days off when trying to reach a goal can be just as difficult. We do not want to lose any of the progress that we are making, and we would like to see results as soon as possible. Sometimes, we get so caught up in our workout routines that we forget to take days off and give our bodies the rest that they need.

According to Russel Wynter, NASM certified master trainer and co-owner of MadSweat, “when the stress is too much physiologically for the system to handle, it can and will lead to overuse injuries, such as stress fractures, muscle strains, and joint pain.” Depending on the severity of the injury, we could ironically be pushing our goals farther and farther away if we do not give our muscles a break.

More negative side effects associated with excessive amounts of exercise with limited rest include a decrease in performance, sickness, a change in your hormones, poor sleeping patterns, and a decrease in your immune system. Certified Personal Trainer, NASM CPT, Sarah Gibson states that when we experience tears or strains in our muscles and joints, we in turn activate our immune system. Rest is a key element in ensuring that take a day off and step back from the practice, our immune system does not hve enough time to fix everything. Wynter also states that, “you should have at least one day of rest before attempting to work similar muscle groups again. The general rule is it requires a minimum of 48 hours to recover with full recovery seen within 72 to 96 hours post workout.”

When it comes to the recommended time spent on cardio throughout the week, experts strongly suggest that 30-60 minutes of moderate workouts (5 times/week) or 20-60 minutes of intense workouts (3 times/week) in order to get the most of your training. In order to build strength, your muscles need time and rest to rejuvenate. Different athletes and people with different goals will have different versions of “taking a day off.” For bodybuilders and pure strength training athletes this may mean taking a break from the weights one day and doing some form of light cardio. For others, this may mean withholding from all strenuous activity as a whole.

No matter what your athletic level may be, it is important to give your body rest and time to recuperate. If not, the possible consequences that you may experience may end up doing more harm than good regarding your body’s progress.

CK

Works Cited:
Gibson, Sarah. Well Bridge. “Give it a Rest: It’s OK to Skip Your Workout.” https://www.wellbridge.com/fit-like-that/give-it-a-rest-its-ok-to-skip-your-workout
Rosenbrock, K. The Active Times. “Why Rest Days are Just as Important as Working Out.” https://www.theactivetimes.com/why-rest-days-are-just-important-working-out

 

Tips for Running in the Rain

Posted on August 14, 2017 in: Training

As runners, we have to be ready for almost every kind of weather situation.  This year, we have experienced almost every type of change in weather imaginable. Even though we keep our fingers crossed that we will have a dry and sunny run when we step outside, it doesn’t always work out that way. So, we wanted to remind you about a few things you can do to prep for a rainy run outside. Expect the unexpected, plan for the worst, and hope for the best! As they say in show business… The run must go on!

Tips for Running in the Rain:

  1. Wear the best ‘rain’ ready clothes – you haveand say ‘NO’ to cotton. When shopping for running gear, make sure you purchase some items that are cotton free. Cotton tends to soak up water, and it will weigh you down when you begin running in the rain. Dress light! The clothes you use should be a bit tight or at least well-fitted because loose clothes in the rain and wind will become a bit uncomfortable as you get wetter. This will also reduce your chaffing. For your feet, treat them to the thinnest socks you have, no matter what your feet will get wet if it’s raining. If you have moisture-wicking socks, wear ‘em!
  2. Dress in layers if it’s cold, but be sure not to overdress. It’s important that you wear SMART layers. Wear enough to keep you comfortable throughout your run, but make sure you don’t get too hot as the run goes on. Wearing a wind shell made of a waterproof material as your top layer can be a great way to keep your core temperature up and hold in your body heat. This tip will be HUGE to consider if it’s raining or cold outside.
  3. Make yourself visible. Those “extra” neon clothes that you have been dying to wear might just come in handy after all. When it rains, it gets darker, making it harder for others to see you. Making sure you are always visible to cars and pedestrians is essential to ensure your safety during your run. Plus, when else are you going to get to wear those neon leggings?
  4. Reduce your chances of chafing excessively.Use bodyglide or petroleum jelly when you’re dry. Think about where you may have body parts rub against fabric or even against itself. If you decide to go with shorts, it might be a smart idea to throw on some compression shorts underneath to prevent the chaffing! Some places to consider: above the heel, toes, under arms, between thighs… we think you get the picture.
  5. Cover that head.One of the most annoying and distracting things is water dripping across your face while you are running. Keeping the water out of your eyes using a light runner’s cap or a visor will help you focus on the ground and the course ahead of you so you don’t stumble on anything or anyone.
  6. Get a grip! If the bottom of your shoes has a smooth, flat surface, you risk the chance of slipping while running. Having grooves in the soles of your shoes is a huge factor that can help you run faster, better, and safer. This will allow you to get a better overall grip on the road or sidewalk you are running.
  7. Glasses might not help you see.If you wear glasses, be sure to bring your windshield wipers. Just kidding, but be ready for them to fog up because of the rain. So, either wear your contacts or have something dry in your shorts (maybe inside of a plastic bag) to dry your glasses from time to time.
  8. Protect those electronics!Don’t forget to put that phone in a waterproof case or a Ziploc bag to make sure you don’t get water on your phone as you are running. After all, a damaged smart phone can make for a long rest of your run.
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