From Couch to 5K

Guest Post: Competitive Strategy: How To Train for Your First Marathon

Competitive Strategy: How to Train for Your First Marathon

Some people decide to run their first marathon to cross an item off of their bucket list, and others simply want to do something fun and active that will improve their level of health. Running a full 26.2 miles is a significant accomplishment, and it requires ample training and planning if you want to achieve this goal without injury. If you have decided to start training for your first marathon, follow these tips for the best results.

Invest in the Right Equipment

When training for a marathon, you will run a significant number of miles each week. More than that, you may spend hours outdoors regardless of the weather conditions. You need to invest in quality footwear to prevent injuries to your feet and joints. Remember that running can place a great deal of pressure on your joints, and footwear can give you the extra conditioning that is needed to avoid injuries. You also need to buy athletic apparel that is suitable for the weather conditions in your area. Training may extend for months and span across several seasons, so plan to update your training wardrobe periodically as the seasons change.

Follow a Training Schedule

Your body may need to gradually adjust to an increasingly rigorous workout. You may start out running a mile or two every other day, but you may increase this until you are regularly running 15 to 20 miles several times per week. Your workout may need to include interval training, hills training and more. You can find a great training schedule on numerous websites to help you achieve your goal more easily. It may be helpful to register for a race that is at least four or five months away so that you have ample time to follow your training schedule without unnecessarily stressing your point to the point of developing injuries.

Find a Buddy

Running a marathon is as much about physical conditioning as it is about mental strength and fortitude. A running partner can help you to stay on track as you proceed through your training schedule and can motivate you to get out there and hit the pavement on days when you do not feel up to it. You may also join a running club if you cannot find a training partner to run with regularly. Remember that your partner’s commitment to training can affect your mental fortitude in this area. Ensure that you make a wise decision when selecting a running partner so that you receive the full level of support you need.

Take Care of Your Body

Your body will endure incredible stress when you are training for this event. You need to take steps to stay healthy and to avoid injuries. Plan several rest days each week without physical activity. Get an adequate amount of sleep at night, and follow a healthy diet plan that gives you an adequate amount of carbs, calories and nutrients. You also need to stay hydrated by drinking water or a recovery drink, like ASEA, after a workout if you want to avoid injuries. You can find great meal and hydration plans online that are designed to give marathon runner the full amount of nutrients they need to stay healthy and to fuel their bodies for this endurance activity.

The thought of running a marathon can initially sound like a far-fetched dream, and it is definitely not something that you can accomplish overnight. However, when you set your mind to it and when you follow a strategic plan, you will be able to train your body as well as your mind to endure this incredible feat. Investing in the right equipment and selecting a supportive partner are also critical if you want to achieve your running goals. As far-fetched as your marathon goal may sound right now, you may be able to accomplish your goal and cross this item off of your bucket list within a few months when you have the right plan in mind.

Benefits of Having a Strong Core

People often train the core in hopes of an aesthetic body. While it certainly feels good to look good, there’s much more behind a strong core than just a six-pack.

There’s a wide variety of useful benefits obtained from training the core. Aside greater strength, training the core is beneficial for multiple other aspects of fitness. On multiple disciplines, having a strong core is a must in order to achieve the most optimal performance possible.

Professional athletes perform strict abdominal training up to 3 times a week, including intense weight training and flexibility training.

Anyone who has committed to proper core training knows how difficult it is to train this group of muscles. Working the core has never been easy; but big efforts bring big results.  For those who haven’t considered training their core, here are some of the amazing features they’re missing out on:

Functions of the Core

Protection

The abdominal area lacks a bone structure. Because of this, the only thing standing between the skin and internal organs is our core. Thus, the multiple muscles that compose the core act as a shield to compress and protect internal organs.

Each of these muscles serves a specific function. The “exterior” abs, rectus abdominus, are responsible of providing flexibility to the lumbar spine; but they also work as a muscle shield that protects the internal body. The “inner” abs, transverse abdominus, are responsible for protecting and compressing our ribs and viscera. Additionally, they provide stability to both the thorax and the pelvis.

Boxers not only train their core for fit purposes. A carefully worked core can significantly reduce the effectiveness of a punch to the stomach.
There’s one last group of abdominal muscles, called obliques. Just like abdominus, they are separated into internal and external obliques.

The external group is the most superficial one; it’s located along the lateral portions of the abdomen and provides flexibility and rotation. On the other hand, the internal group acts in opposition to the diaphragm assisting breathing and allowing the trunk to bend sideways.

Spine Stability

The spine is supported by multiple muscles, the most important being  the abdominal muscles and lower back. These muscles are responsible for spine stability; if they’re not properly trained, stability is affected.

While exercising, these muscles have to work harder in order to stabilize the spine. However, if the core lacks strength all the effort will be performed by the lower back. This usually leads to lower back pain.

On the other hand, a strong core helps to remove tension and stress on the lower back while still improving stabilization. If the spine is properly supported, balance is improved.  The core is also responsible for the stabilization of the hip, which comes in very handy for injury prevention on multiple sports, and even daily activities.

Overall Support

The abdominal muscles are in the center of the body; hence they’re referred to as “core”. Basically, the core is the connection between the upper and lower body. Any motion that involves both parts has to engage the abdominal muscles.

Athletes train their core in order to reach the most optimal performance, as it plays an important role in many aspects of their fitness. The abdominal muscles improve the coordination of motions and extremities for both athletes and non-athletes.

Professional basketball players go through intense core workouts, as it has a considerable impact on their jumping capability.
Running, jogging, jumping, boxing; it all starts at the core. The core has a role even on the most simple motions, such as walking. One would normally think the extremities do all the work; the legs while running, the arms while swimming.

That’s not the case.

Most of the motions start from the core, and move outwards towards other muscles and extremities. A rock-solid centre guarantees strong movements and coordination to perform both sports and daily activities.

In Conclusion

The core isn’t easy to train; but it’s definitely worth it. Not only does it improve athletic performance, but it also improves multiple daily life aspects.

Keep in mind that each abdominal muscle meets a certain function, thus each muscle of the core should be trained equally. It’s a huge mistake to target only the external muscles, as not training inner muscles will lead to muscular imbalances, which can cause injuries on the long run.

Additionally, training a portion of the core won’t bring as much benefits as working it as a whole. Aesthetics are important, but functionality should be the priority.

This part of the body plays an important role on the general structure and should be trained at least twice a week. Whether it’s through weight training, HIIT (High Intensity Interval Training), or simple aerobic activities, training these central muscles will bring results.

Athletes who skip core training make a huge mistake. Out of all people, athletes are the ones who can probably get the most out of a strong core. Training these muscles is key to achieve the most optimal performance in almost every athletic discipline.

Once the core is strong, every other aspect of fitness will fall into place.

Writer’s Bio:

Dan Chabert

An entrepreneur and a husband, Dan hails from Copenhagen, Denmark. He loves to join ultramarathon races and travel to popular running destinations together with his wife. During regular days, he manages his websites, Runnerclick, FightingReport, GearWeAre and TheGearHunt. Dan has also been featured in several popular running blogs across the world.

For all of you runners, you know first-hand how running safely is a year-round focus. Especially during the colder months when it gets darker earlier and visibility is low, safety should be a top priority for those who are still hitting the pavement. The following is a guide on running safety that's being shared by SimpliSafe. It includes a ton of examples on how technology can not only help with your training, but how it can also keep you safe and focused. They specialize in wireless security systems, so they definitely know a thing or two about keeping us safe.

Pain Relieving VibraCool® Debuts During Walt Disney World Marathon Weekend

Makers of Buzzy® Needle Pain Relief to attend runDisney Health and Fitness Expo for product demonstrations and sales

MMJ Labs, LLC, industry leaders in non-invasive pain relief, will debut their newest product, VibraCool® Massaging Ice Therapy, at the runDisney Health and Fitness Expo in Orlando, Fla. VibraCool® is the wearable pain therapy device that provides simple, serious relief for IT Band pain, carpal tunnel, tennis elbow, and other painful overuse conditions and injuries. Expo attendees will have the opportunity to experience the instant pain therapy of VibraCool® at the booth throughout the event. Runners will be able to purchase the product for use on pre- and post-race aches and pains -- and beyond. Product demonstrations, raffles and sales will take place in Booth 605 in the Stadium Exhibition area during expo hours from January 4-7, 2017.

Team members will be interacting with attendees to help them find the VibraCool® model that best fits their needs. The innovative pain relief product is offered in three configurations to treat areas where pain is common: Plantar Fasciitis/Neck/Shoulder, Wrist/Elbow, and Knee/Ankle.

VibraCool®’s Cool-Pulse™ technology is what makes it so effective for runners of all levels -- from 5k first-timers to Dopey Challenge takers. One push of a button leverages the physiologic pain relievers of high frequency massage and ice in a product optimized for athletes and chronic joint pain sufferers. VibraCool®’s intense 20-minute frozen solid ice packs decrease inflammation, pain and swelling. Vibration massages muscles, mechanically loosening stiffness and improving blood flow. For post-workout aching, using VibraCool’s massaging alone before a workout can prevent delayed onset muscle soreness. The design also features a neoprene compression strap so VibraCool® can move with you during therapy or recovery.

Make the VibraCool booth your go-to stop at the Expo for pre-race muscle prep and post-race recovery. To learn more about VibraCool®, visit www.VibraCool.com, or the needle product line Buzzy® and DistrACTION® cards at www.buzzyhelps.com. Engage in conversations about pain relief with VibraCool on Facebook, Twitter and Instagram.

The 8^th Annual Toronto Huntington Heroes Run for Huntington Disease 

(KITCHENER, ON) June 15, 2016 – Join the Toronto Chapter of the Huntington Society of Canada to the 8th Annual Toronto Run for Huntington Disease in support of those impacted by Huntington disease in the Toronto area. New this year is the Huntington Heroes theme, participants are invited to dress up in costume as their favorite heroes. All proceeds will go directly to the Huntington Society of Canada to support families in Canada impacted by Huntington disease (HD) and Juvenile Huntington disease (JHD).

What?                   Toronto Huntington Heroes Run for Huntington disease                

When?                 Sunday, June 26, 2016

Where?                                Wilket Creek Park, Toronto, Ontario

Why?                    In support of the individuals and families impacted by Huntington disease

Details:                 Join the Toronto Chapter of the Huntington Society of Canada and the Running Room at Wilket Creek Park for a 10K run, a 5K run, or a 5K hike on June 26, 2016.  Registration is at 8:00AM.  Welcome at 9:30AM, run and hikers begin at 10:00AM. After the races, be sure to stay and enjoy food, beverages, and awards. Please visit www.hdtoronto.org for more information.

- 30 –

Huntington disease (HD) is a debilitating brain disorder that is fatal and incurable. About one in every 7,000 Canadians has HD and approximately one in every 5,500 is at-risk of developing the disease. Many more are touched by HD whether as a caregiver, a family member, or a friend. Huntington disease is often described as having the symptoms of Alzheimer’s, Parkinson’s and ALS – simultaneously. As the disease progresses, a person with Huntington’s become less able to manage movements, recall events, make decisions and control emotions. The disease leads to incapacitation and, eventually, death.

The Huntington Society of Canada (HSC) is a respected leader in the worldwide effort to find a meaningful treatment for Huntington disease. HSC is the only Canadian health charity dedicated to providing help and hope for families dealing with Huntington disease across Canada.

 The Accidental Athlete - Review

Author Stephanie Atwood specializes in health and wellness books and products. Stephanie Atwood has a M.A. In Communications and is certified as a Run Coach, Trainer, and Nutritionist (sounds like someone else you might know hehehe).  Anyway she has an "Empowered Athlete Series." I recently had the opportunity to read "The Accidental Athlete."

If you are a runner or any type of athlete what so ever you will find that this is very relatable. It is also a quick read with a great message, Stephanie the author describes her experience finding and holding onto the lifeline that is movement! As a fellow accidental athlete, her story is a reminder of how far many of us have come through fitness and community.

You can find the book here: http://www.amazon.com/-/e/B00BIBRX28

Thanks for the great read Stephanie.

Complete minimally to perform maximally

Guest Blog by Steve Morley

It’s marathon season. Adult distance runners are a funny lot. They’ll declare sometime in the year “I’m going to run a fall marathon”. They may even commit to a training plan. What happens though is that they are like a dog that sees a squirrel. They focus on the squirrel. Then another squirrel goes by, and then that’s all they see.

For a distance runner the squirrel might be a local 5k race that happens the week before. It could be some event that happens like a corporate relay fitness challenge, or a charity 15k run. These are all great things to do, and can be incorporated into the training plan. That’s the key. If you get a training plan from an online source, and you print it off and put it on the fridge that’s good. What happens when life gets in the way? You have to drive the kids to track practice, or they have to stay late and band, you have a conference to go to, all these things can make you modify your training plan. You should modify it.

That’s not what happens though. You’ll do all of those things, and then you’ll try to cram in your marathon pace long run next Sunday. So as a result of juggling a full life you get hurt. Some people will muscle through the injury and they’ll do the workout, and get even more hurt.

Probably very few of these plans mention cross training, like non-impact activities like biking or inline skating, or even cross training by doing hill repeats or the occasional speed session.

The body of an adult distance runner is funny too. Even adults adapt. Those muscles that do the same thing over and over again adapt. They become more efficient and as a result they have to do less work to produce the same output. There is less overall muscle recruitment so therefore you need to change up what you’re doing, to trick your body into working harder.

Stare at the fridge, is your training diet in need of some super charging?

So what are you going to do about it?

You may not do anything – this time. Consider the principle of adaptation again. The training plan says you will do a 25 minute tempo run on Thursday. It’s in your plan, and you know from last Thursday that your tempo pace is X, so therefore this Thursday your pace will be X. What many people fail to consider is that their fitness improves with training. If it didn’t, everyone would perform the same and everyone would arrive at the finish line at the same time.

So given the principle of adaptation, your pace for any given workout throughout that plan your times will change. For the tempo run example, a far better indicator of how to perform, would be perceived level of exertion. In the example of the 25 tempo run it should feel comfortably uncomfortable and you should feel like you could do it at that effort for an hour.

How do you compete minimally to perform maximally when all these squirrels are around? It seems like every weekend brings on a new race, and you could jump into many of them, and while you might be fit and see some great results, if the marathon is your thing, then doing one of these events “out of season” will negatively impact your goal that you have set for yourself. A goal without a plan is just a dream.

Pick your events. A 5k doesn’t really fit, so pass it by. You might say “well I can just do this race as a tempo”. Then the gun goes off and you’re racing it, and then it takes 3 days to recover to get back on your training plan. Then the next weekend is a 10k, or a duathlon, the cycle perpetuates itself and you never get back to your plan, and then when race day comes you are so tired, that you don’t even want to be on the start line.

Remember what’s on the fridge needs to be modified as your life is modified. If you had the greatest of intentions to follow this training plan 100% of the time and life throws you a curve, take yourself off the hook and reboot your goal. Listen to your inner voice and trust what it is saying to you. Have a three tiered goal strategy. Have a goal that you can drive home after the race is done where you aren’t saying things like “I should have done”, or “I wish I had done”. Next have one that is a little more challenging, even if your training didn’t go as planned. Finally have one that is for when all the planets align and everything goes right.

On the day of the race, when you’re warming up, remember what you did to get to the day of the race. If doubts creep in on what you may not have done, refocus back to what you did do. The hay is in the barn. Go have fun.

Women's Running Features Plus-Size Model Erica Schenk On Its Cover

"Women of all sizes deserve to be praised for good health and have a presence in the media," Schenk told the mag. "Some women believe that since they have curves they can’t run or shouldn’t run. Running is for everybody, anytime."

Way to go Erica! And congrats on landing the cover! What a great step for women and plus size active women! You are definitely Training It Right!

Proud to announce that I have been selected as a 2015 @rbcrun4thekids ambassador. Follow me as I raise awareness on my passion for running and youth mental health. Give them a follow and register for a 5km, 7km and 15km run! #toronto #rbc #rbcrun4thekids #running #ambassador

Click the link below for more information:

http://support.rbcrunforthekids.ca/site/PageServer?pagename=RFTK15_home