After I stopped running due to an ankle injury - in November 2013 - I gained between 15 and 20 pounds. Finally feeling a lot better a year later, I returned to running - albeit, nowhere near as much or as fast as I had been running the previous year. Despite my increased physical tolerance for exercise and intensity of my fitness regimen, I have not yet been able to maintain a single pound of weight loss for more than a day or two.
To those elite runners out there who are burning at least a thousand calories a day training, I would not encourage you to shed pounds. Instead I would suggest you read three-time Olympic Trials qualifier Sarah Crouch's Active.com article, which explains why such runners may want to avoid focusing on weight loss. But for many other runners out there, including myself, slimming down can lead to faster times and healthier running.
I want to get lighter, because running was so much easier for me when I weighed less than 135 pounds. At 5'4" with a fairly thick frame for a long-distance runner, I felt much smoother running with just 118 pounds on me.
Upon reflecting on my diet, I have come up with a few suspects responsible for my lack of success at reducing my waist size.
#1. Nature Valley way-too-delicious Sweet and Salty Nut granola bars (150 calories each) and Protein chewy bars (180 calories each)
#2. Cheese! (I find myself snacking on this when I get home around dinner-time but feel too tired to start cooking.)
#3. Sweet Potato Fries
#4. Pretzels
#5. Cookies
It's not that I think it's wrong to ever eat such treats. Why I have listed these foods as problematic is because they are high in calories, salt and/or sugar; and I find them addictive. Surely, munching on a large quantity of one of these snacks, in addition to eating three meals, explains why weight loss has been challenging for me.
My current plan of attack is to limit my consumption of these foods and other guilty pleasures like salt-rimmed margaritas. To prevent myself from cheating, I am going to write down everything I eat, starting tomorrow.
I promise to share my progress at shedding pounds, in case anybody is interested. As I mentioned earlier, I am currently weighing in at 135.
Sunday, January 18, 2015
Monday, January 12, 2015
New-to-me Strengthening Moves
Over the past few weeks I have been running four times a week notwithstanding minor pain in my left ankle and knee. I think the reason I am aching is that I recently slacked on strength-training. My excuse for this is that I got tired of doing the same exercises over and over again.
Fortunately, I just found some fresh workout routines designed by trainers and other exercise experts that inspired me to return to the weight room. Over the weekend, following such fitness pros' advice, I hit the mat to work my abs and back and grabbed some dumbbells to perform hip and glute strengthening moves that were new-to-me.
Each exercise can be found in one of the articles I mention below.
One of these articles, which is entitled "Become a Stronger Runner With This Circuit Workout", includes descriptions of the specific reasons runners will benefit from performing each of the exercises included in it. My favorite move featured in this article is called the One-arm Plank with Twist, because I couldn't complete the recommended eight reps on one side without stumbling somewhere between number five and seven out of exhaustion. I considered that to have been a sign that the exercise was working.
Personal trainer Rashelle Brown, the article's author, described the One-arm Plank with Twist as an "advanced exercise [that] targets the entire core while promoting upper body strength and range of motion in the shoulders and spine." View this Active.com article to learn how to perform this move and four other body-building exercises.
Another of the stories, which ran in Runner's World, included three hip strengthening exercises that involve using a resistance band. According to this article, 90 percent of a group of 264 patients that had leg pain and weak hip muscles got rid of their pain from performing these exercises for six weeks. Reed Ferber, Ph. D., who conducted such a study, recommends doing the exercises everyday post-run.
The third article, which is from Women's Health, explains six moves by personal trainer Emily Schromm. Unlike the other two workouts, Schromm's is not described as having been designed for runners. Being a runner, however, I can say that this workout targets many of the most important muscles for running, including the hamstrings, quads and glutes. Runners can also benefit from the core and back strengthening moves. I found the glute-focused Pistol Squat to be the most challenging part of the circuit.
The article provides the following instructions on how to perform the Pistol Squat:
"Sit on a box or chair. Lift your left leg and hold your arms out to the sides for balance. Driving through your right heel, stand up from the box. Pause, then return to start. Repeat on the other side. That's one rep. Do six."
Whether you are a runner who is trying to get over an injury or anyone looking to spice up your winter workout routine, I recommend trying all of the sweat-inducing moves described in the aforementioned articles.
Fortunately, I just found some fresh workout routines designed by trainers and other exercise experts that inspired me to return to the weight room. Over the weekend, following such fitness pros' advice, I hit the mat to work my abs and back and grabbed some dumbbells to perform hip and glute strengthening moves that were new-to-me.
Each exercise can be found in one of the articles I mention below.
One of these articles, which is entitled "Become a Stronger Runner With This Circuit Workout", includes descriptions of the specific reasons runners will benefit from performing each of the exercises included in it. My favorite move featured in this article is called the One-arm Plank with Twist, because I couldn't complete the recommended eight reps on one side without stumbling somewhere between number five and seven out of exhaustion. I considered that to have been a sign that the exercise was working.
Personal trainer Rashelle Brown, the article's author, described the One-arm Plank with Twist as an "advanced exercise [that] targets the entire core while promoting upper body strength and range of motion in the shoulders and spine." View this Active.com article to learn how to perform this move and four other body-building exercises.
Another of the stories, which ran in Runner's World, included three hip strengthening exercises that involve using a resistance band. According to this article, 90 percent of a group of 264 patients that had leg pain and weak hip muscles got rid of their pain from performing these exercises for six weeks. Reed Ferber, Ph. D., who conducted such a study, recommends doing the exercises everyday post-run.
The third article, which is from Women's Health, explains six moves by personal trainer Emily Schromm. Unlike the other two workouts, Schromm's is not described as having been designed for runners. Being a runner, however, I can say that this workout targets many of the most important muscles for running, including the hamstrings, quads and glutes. Runners can also benefit from the core and back strengthening moves. I found the glute-focused Pistol Squat to be the most challenging part of the circuit.
The article provides the following instructions on how to perform the Pistol Squat:
"Sit on a box or chair. Lift your left leg and hold your arms out to the sides for balance. Driving through your right heel, stand up from the box. Pause, then return to start. Repeat on the other side. That's one rep. Do six."
Whether you are a runner who is trying to get over an injury or anyone looking to spice up your winter workout routine, I recommend trying all of the sweat-inducing moves described in the aforementioned articles.
Sunday, January 4, 2015
How to Stay Fit When You're Sick
Every time I catch a cold, especially one that involves seemingly constant coughing, I struggle with planning my workouts.
As I have mentioned ad nauseam, my exercise preference is always running. Unfortunately,when I'm sick, running seems to ignite more frequent coughing sprees than most other forms of exercise.
Since I am currently suffering from a nagging cold and am surrounded by many others admid similar bouts of illness, I think it is now apropos for me to share how I have toned down my workouts to prevent coughing fits.
I still run, but not for as fast or as long. To be specific, I had been running between 3 and 4 miles, averaging about 7 minutes and 30 seconds per mile. Now, I am running a maximum of 2 miles at approximately 8 minutes per mile.
Another tip for running when sick is that it's better to do it outside.
"Why?" you ask.
Because you can cough mucous out onto the road any time you feel it obstructing your breathing. Pardon my vulgarity, but I think it's important to note that you don't have such a luxury when you're running on a treadmill. Spitting on your gym's floor would definitely be grounds for losing your membership.
Other easier workouts I enjoy are biking, as with running, at a slower than normal speed and for less mileage. Plus, I keep a giant water bottle at my side.
Instead of swimming, I pool-run, because I don't breathe as heavily when I pool-run as I do when I swim. It's also so much easier to get mucous trapped in your lungs when you are swimming than it is when you are exercising in the vertical pool-running position.
Additionally, I have found that participating in a basic yoga class - not a hot yoga or a CorePowerYoga class - to be doable with a cold. This kind of workout is helpful, because it opens up the chest, encourages easier breathing and stretches out the parts of the body that have gotten tight from the tense sleep that often accompanies a bad cold.
Light weight lifting and practicing strength-training exercises that don't require weights like squats and walking lunges are also great ways to stay fit when you're sick. Such forms of exercise are less likely to exacerbate cold symptoms than cardio, because they have rests built into them. I recommend using your breaks between sets to rehydrate, cough up that mucous and slow down your breathing.
As with cardiovascular exercise, modification is key when you strength-train with a cold. Doing less sets and reps, reducing or eliminating weights from your exercises and taking longer breaks in between sets are modifications I have made that have reduced the number of mid-workout coughing fits.
Lastly, I know light workouts are not as satisfying as hard workouts, in part because they don't keep you as fit. My advice to all fitness-lovers, including myself, is to try not to focus on how much slower your mile-pace becomes or how many pounds you gained from working out less. Instead, remind yourself that taking it easy for a few weeks will leave you feeling rejuvenated when you are finally healthy enough to return to full-speed.
I still run, but not for as fast or as long. To be specific, I had been running between 3 and 4 miles, averaging about 7 minutes and 30 seconds per mile. Now, I am running a maximum of 2 miles at approximately 8 minutes per mile.
Another tip for running when sick is that it's better to do it outside.
"Why?" you ask.
Because you can cough mucous out onto the road any time you feel it obstructing your breathing. Pardon my vulgarity, but I think it's important to note that you don't have such a luxury when you're running on a treadmill. Spitting on your gym's floor would definitely be grounds for losing your membership.
Other easier workouts I enjoy are biking, as with running, at a slower than normal speed and for less mileage. Plus, I keep a giant water bottle at my side.
Instead of swimming, I pool-run, because I don't breathe as heavily when I pool-run as I do when I swim. It's also so much easier to get mucous trapped in your lungs when you are swimming than it is when you are exercising in the vertical pool-running position.
Additionally, I have found that participating in a basic yoga class - not a hot yoga or a CorePowerYoga class - to be doable with a cold. This kind of workout is helpful, because it opens up the chest, encourages easier breathing and stretches out the parts of the body that have gotten tight from the tense sleep that often accompanies a bad cold.
Light weight lifting and practicing strength-training exercises that don't require weights like squats and walking lunges are also great ways to stay fit when you're sick. Such forms of exercise are less likely to exacerbate cold symptoms than cardio, because they have rests built into them. I recommend using your breaks between sets to rehydrate, cough up that mucous and slow down your breathing.
As with cardiovascular exercise, modification is key when you strength-train with a cold. Doing less sets and reps, reducing or eliminating weights from your exercises and taking longer breaks in between sets are modifications I have made that have reduced the number of mid-workout coughing fits.
Lastly, I know light workouts are not as satisfying as hard workouts, in part because they don't keep you as fit. My advice to all fitness-lovers, including myself, is to try not to focus on how much slower your mile-pace becomes or how many pounds you gained from working out less. Instead, remind yourself that taking it easy for a few weeks will leave you feeling rejuvenated when you are finally healthy enough to return to full-speed.
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