Author: Laura Kump

I'm on a mission to reclaim my health. Life and a high stress job led me to forming many unhealthy habits, leaving me living in fear for my future self. Using a science based plan, I made small changes that have helped me achieve better health and fitness and put me on the path to meet my goals. As a certified health coach, I make healthy living accessible for all by keeping it simple. Many times health can feel overly complicated, but I've found ways to show people that small targeted changes can empower them to live healthier lifestyles. For instance, traffic light eating can totally change your lives. Knowledge is a super power and I look forward to sharing it with you.

If You Want a Different Result, Try Something New!

I’ve been going back and forth trying to get my training plan right.  I am working with a Marathon Heart Rate Training group plan which calls for me to keep my heart rate at, or under 140 bpm.  I also have been thinking about using the Galloway method of run/walk/run intervals to train.  I keep going back and forth with the benefits of each plan.  The heart rate plan builds my anaerobic systems and should keep me healthy and injury free.  The Galloway plan also keeps me injury free as I’m building in recovery and not continuously straining my ankle tendons.  I keep asking myself, Do I realistically expect to run 26.2 miles without stopping?  Do I want to train using run/walk/run intervals, or continuous running like I did for my half marathon?  There are so many things to consider and honestly my achilles is still not feeling great.  I’ve been trying to push through and modify as needed but the pain has not totally subsided.  It’s super hard to be motivated to train and run when it hurts.

When I returned to running this spring, I was using intervals to build my stamina back up.  I always felt the time went faster and it was a great workout.  Yet, I still thought of it as a temporary measure, one that was meant to build me up and then taper away.  As I continued, I had the goal of increasing the intervals until they were gone.  A few weeks ago, I began continuous running and worked up to 6 miles on long runs. If I’m honest with myself, my feet were crying from mile 5 on.  After the run I had difficulty walking and my day was pretty much left to roll, soak, elevate and rest.  Clearly, something had to give and that something was my EGO.

Last year, I joined a running club in Manhattan – The Galloway Club.  I never went to one run and just decided it wasn’t for me because after all, I was a runner.  This year, I joined the club again and told myself I was going to try it, but didn’t.  While I did try intervals, I didn’t go to join the club for the long runs, which by the way are geared to training for the marathon.  This week I had a long, honest talk with my EGO and decided that if I am going to make it through this marathon I need to do what my body needs, not what my EGO wants.  Wednesday morning I met with Filicia, a local Galloway club member and we ran 3 miles at the park.  We did 45:30 intervals and I noticed that my pace was much quicker than when I run continuously.  I also noticed that my feet didn’t hurt quite as much.  The rest of the day I didn’t need to recover and elevate, ice, etc my feet.  Listening to her tell me about the three marathons she ran successfully really helped me make my decision.  I am officially doing run/walk/run interval training and plan to run the marathon using this strategy.  Thanks Filicia for talking me through this and for running with me!

Today, we met again and ran 7 miles, the same route I ran last week.  Last week by mile 5 my feet were pretty shot and I wasn’t sure if I could finish.  This week, though I had some soreness, I finished the run and didn’t feel finished for the day.  I’m super excited to feel like I WILL complete this marathon using this strategy.  I also am excited that perhaps my achilles will finally begin to heal.  When I compare how I felt this week recovering from the run to how I felt last week it is really a no brainer.  I feel much better and more able to go about the business of my day.

In reflecting on why this decision was so hard for me to make, I know my ego is the cause.  I didn’t think of run/walk/run intervals as “running”.  I felt that if I needed to use this strategy, I was weak.  I am fully aware that the man who created this method, Jeff Galloway, is an Olympian, but I just couldn’t get past feeling like a failure.  A funny thing happened on these last two runs – I felt like I worked hard.  I wasn’t slogging along slowly, praying for the run to end.  I actually felt invigorated and more athletic than before.  It’s hard to explain, but I felt very accomplished and know in my heart I made the right choice.  The reality is, whether I walk, run or crawl, a mile is a mile and I’m out there moving forward!

What are the bullshit stories you tell yourself when you workout, or run?  Please share below.  I’d love to hear your thoughts.

Slow Ride Take it Easy

Today’s tip is to slow down your run to increase benefits to your heart and body!

As I obsessed and worried about not being able to run faster, I did a lot of reading about the benefits of running vs walking and of running slow.  According to some research I read, the best workout for people of all ages is running but, there’s a catch to this research which really made me feel better.  One group of researchers followed a group of runners over a long period of time.  They found that the runners who ran in moderation showed more gains than those who ran more often and faster!  This made my heart sing.  When you are out there jogging along wondering why in the world you can’t go faster without taking the joy out of running, research like this gives you new purpose.  It also aligns with the work of Phil Maffetone and Jeff Galloway.  All I have to say is keep it coming!

According to what I read, the runners who ran 3-4 times a week at a slower pace had the most long term health gains.  Currently, I’m doing 4 slow runs a week (3 short, 1 long) with the goal to get back to 5 runs in the coming weeks.  I’ve been debating on the 5th run as my achilles is still a little tentative so reading this almost gave me permission to cross train instead that day doing something that doesn’t require me to be on my feet.  My husband is getting my bike road ready for use this summer and I’ve rejoined my yoga studio.

After experiencing two major injuries, I worry about the toll running might take on my body.  Slowing it down has kept me on the road injury free.  I’ve been dabbling with Galloway running, but like the slow, steady run better than the start and stop of interval running.  Galloway himself though has continue to run long after his 50th birthday and remains injury free, so I believe the slow, gentle philosophy rather than the focus on speed is in line with where I am at right now in my running life.  Right now my focus is on building up my distance to cover 26.2 miles.  If I get tired on the long run, I can switch to interval running and add more miles.

I must admit I do still look at the end of each run to see if my pace was faster than the last run, but don’t get discouraged about it any more.  I’m more excited when I see my training index on my watch and it says – moderate, not “extreme workout” like it used to. I’m also excited by the fat burn index which is much higher following a long slow run than a fast run.  For example, todays 2 mile run fat burn index was 25% compared to a faster 2 mile run fat burn index of 12%.   Not sure about the science aspect of that but I know it means an increase in fat burning at the slower rate!

If you have slowed down the run and felt the benefits please share below.  I’d love to chat with you about the impact it has had on you.

 

 

 

 

 

Regain a Love of Running

When I started a heart rate training plan last year I was excited to be able to run without injury.  That was my goal.  I didn’t care how slow I ran, or how boring it was running for hours on end, I was happy to be able to finish what I started – a half marathon.  But shortly after, a funny thing happened to many of us in the heart rate group.  We seemed to have lost our running mojo.  Disappointed with our lack of measurable progress we began to feel defeated.  Running by heart rate is a long process, not a quick fix and many of us had thought we’d be further along a year in.  Some of us, myself included, were never able to get back to our pre heart rate pace.  This perceived failure to grow as a runner led to lack of motivation to run.

After spending the winter months training with broken toes on a treadmill to keep my fitness going, I was bitch slapped when I began running outside again.  I totally felt like the winter running was a huge waste of time.  I couldn’t even run a mile without feeling defeated.  To top that off my weight was up about 15 pounds and that didn’t help my running one bit.  As I struggled to get those first outside runs in I began to have pain in my achilles.  To say I lost confidence in my ability to run is a huge understatement.

This past week, I read an article in my local newspaper about a woman who is running her first marathon (NYC) this year.  She spoke about feeling overwhelmed by the task and how it caused her to lose her confidence and question why she was even attempting to do it.  Right! That’s exactly where I am at right now.  On each of those struggle runs I talked at myself and said, why in the world are you doing this.  You don’t need to do this.  You can’t even run 3 miles right now how in the world will you run 26.2.  Reading this article really helped me understand that it was completely normal to feel overwhelmed and scared of the daunting task I am taking on.

Running a marathon is a huge undertaking and one that can’t be taken lightly.  Thankfully, I have now given myself a break and accepted that my feelings of being overwhelmed are completely normal.  This week I was able to do a 3 mile run without using intervals.  Hope springs eternal and I feel like I may be over the hump of getting started.  I’m still suffering from pain in my achilles and have been trying to use intervals to not damage it as it heals.  These last two runs I completed without intervals and while I had some pain afterwards it wasn’t too bad.  Maybe, just maybe I can do this marathon after all.

When confidence is lost, the first step on the road back is to identify what is causing these feelings.  For me it was fear of failure – not being able to complete the marathon I’ve signed up for.  Recognizing that and giving myself permission to feel this way was a huge help to motivate me to at least get out there and try.  Like any other obstacle, the first step is admitting the issue and then creating a plan to deal with it.  My plan is pretty simple right now – take it one day and one run at a time.  Here’s my current plan to regain my running confidence:

  1. Set a goal – My goal right now is to complete my training runs each week and not get too far ahead in my thinking.  I’m going to focus on just one week at a time and follow my plan without skipping workout sessions.  This week so far I’m on track with this morning’s long run ahead of me.  Hoping to be able to get 6 of the called for 8 miles in.  Not sure I should jump up to 8 miles too fast as the achilles has prevented me from running more than 3-4 miles.
  2. Stay connected – I’ve been reaching out to other runners and trying to find someone to run with at least for long runs.
  3. Change or scenery – I always run the same route day after day.  I’ve decided to try to vary my routes to spark some interest.  I’m seeking out new places to run that might prove more interesting and break the monotony of my routine.
  4. Cross Train – I’ve decided to get back to the yoga studio.  I loved, loved, loved hot yoga but when I started running I gave it up.  I couldn’t figure out how to fit it in.  I signed up for unlimited yoga classes this summer and hope to get yoga back into my weekly routine.  I also think it will help my achilles and other muscles a lot!  Super excited about this.

The long and short of my musings today is give yourself permission to feel scared.  It’s completely normal to be nervous about new challenges you are taking on.  Just don’t let those nerves steal your motivation to do the work.  Break it down to smaller, more manageable tasks and keep on going.  One day, one workout, one run at a time – just put one foot in front of the other.

Have you lost your confidence, or motivation to work out?  What helped you get back on track?  Please share below, I’d love to hear about your struggles and successes.

Great memoir for anyone running their first marathon –

Money Trees

Ever wonder why healthy living has to be so darn expensive?  From higher prices on organic food to expensive gym memberships, it never ceases to amaze me how people take advantage of those seeking to live a healthy life.  There are so many scammers out there preying upon those desperate to lose weight.

Recently, I fell victim to one of the latest fads.  I knew going in that it was overpriced and told myself I’d just take the free class.  I think a gym membership of over $100 per month, for one class a week, is totally ridiculous, but people were plunking down their money around me.  I was looking for a cross training option to eliminate one run per week so I thought I’d give it a try.  People from my school were going so I thought it’d be fun to go with a group.  I decided to call to set up an appointment to take the free class they were offering.  I should have known at that moment not to get involved!  The bells were ringing, but I chose not to listen.  When I made the appointment for the free class, they asked for my credit card to hold a spot.  I said, no way.  I am not buying anything so I will not give my card.  They said they needed it in the event I failed to show up.  Hmmmm  My friend graciously used her card (she was a member) to hold the spot for me.

After the class, which I did enjoy, I agreed to sign up for one class per week at $89 per month plus tax.  I did think the price was high, but felt ok about it as I used to pay that for yoga classes.   When I arrived for my first class at the studio (not free) I was informed that I had to purchase, or rent, a heart rate monitor.  I informed them that I already owned a chest strap and was in fact wearing it with my watch.  They told me I had to purchase, or rent, theirs in order to have my results up on the board and emailed to me after class.  I asked how much the strap was.  The monitor would be another 80ish dollars.  When I refused, the person at the desk seemed shocked.  I guess nobody every refused before.  When she reminded me I wouldn’t get my results displayed, I informed her without my glasses I couldn’t see them anyway.  But, you won’t get your emailed results, to which I replied I’d get them from my watch.

After going a few times, I realized that I wasn’t getting to replace a run after all.  When you take this class you run/walk for 30 minutes on a treadmill every class.  At this point I decided to cancel my membership as it was not really meeting my needs.  I knew you had to do so in writing so I emailed and texted the owner my request to cancel my membership.  I asked for confirmation and the date my membership would end.  Of course, cancelling is not an easy thing either.  I received a voice message stating I’d have to come in to the studio and fill out paperwork to cancel.  Wow.

This newest fad in gym memberships, the boutique gym is really just another way to rip people off.  From the first phone call I knew this gym was out to make money at every turn.  While it is a nice workout, it is surely not worth over $119 per month which most girls in my office are paying, some as much as $179.  The brand new, very nice gym my husband joined costs him $20 per month.  They have the exact same equipment.  They don’t even advertise and they are doing just fine.  Clearly, the other gym is appealing to women who will pay just about anything to lose weight.

Today I will go over to the gym and fill out the paper work.  I am sure I will get a hard sell to stay and that really annoys me.  I hope my experience serves as a reminder to us all of what I already knew.  You don’t have to pay through the nose to get a great workout.  I gave up my gym memberships long ago in favor of working out at home.  I am motivated and don’t need a boutique experience to keep me on track.  I can lace up my sneakers and do that exact same workout right here.  I have all the same equipment they had.   Here are some great workouts you can do at home for free.

Walking/Running – just lace up your sneakers and go.  Keep a pair in your car at all times and you can walk at lunch during work, or on the drive home.  Sometimes, I pull over at the local park and do just that.  I purchased a treadmill for home and keep it in my basement for those bad weather days and months.  Best investment ever.  I got mine at Costco and they even came and assembled it on delivery.

Elliptical – I also purchased an elliptical machine at Costco and have this in my basement.  I’m not a total fan of it, but it got me through many injuries.  Blast the music and go.  I like to alternate songs, one fast – one slow.

Yoga – I purchased yoga burn for under $20 and it has many workouts, but you can truly find so many classes for free online.  Google on youtube for any type of yoga class.

Weight training – Many classes are online for free.  You can purchase some hand weights.  I have a professional weight bench and set up (from my husband).  We’ve had it for over 20 years.

The options are limitless and again in most cases free.  Want a boutique experience, invest in a great sound system and spend the money fixing up your personal gym.  Me, I like to exercise some days in my pajamas.

Have you fallen victim to a fad recently?  What happened to you?  Please share, as we all need to remind ourselves often that expensive doesn’t necessarily mean better!

There’s an Option for That

Just back from a few days in San Diego.  What a beautiful, peaceful place with absolutely perfect weather every day.  I only got in one run during my time there as my Achilles is still bothering me.  Recently, I had to switch over to intervals of run/walk to not do more damage to my tendon and hopefully keep moving forward.  It’s important to know there’s generally an option for getting your workout in and that has to be good enough for now.

Depending on the injury, or issue, there is very often an option for getting in a workout.  In the past, I would completely stop working out and feel totally sorry for myself.  I’ve learned to find the modification that I can do and just focus on that.  So, for me right now the option is walk/run intervals and I’ve resigned myself to this fact and actually quite enjoy it.  Walk/run intervals are keeping me on the road and not further damaging my tendon.

What options are out there for your injury?  It really depends on what it is and what your doctor, or PT thinks is appropriate.  I can tell you what has kept me going during my injuries and hope you connect in some way.

Lower Body Injuries – Work Your Upper Body

When I had ankle tendon repair surgery it was a long time before I could even walk.  To keep my sanity I worked my upper body.  I broke the upper body into sections and each day I did something while seated in a chair.  Chest and biceps one day, triceps and back another.  There are many videos available on YouTube, but I used Body Beast videos by Beachbody.

Can’t Run – Walk

If you can’t run at all there is always the walk option.  You get just as good of a workout with less stress on your muscles and joints.  When I am in the walk mode I tell myself a simple truth – a mile is a mile no matter how fast you move.  Shoot for 10,000 steps a day and you’ll be getting enough movement.

Returning to Running – Try Run/Walk Intervals

I’m currently using Galloway training methods coupled with heart rate training to get myself back on the road.  My Achilles has been bothering me terribly and it’s been frustrating.  Run/walk intervals allows me to get in time on my feet needed without further injuring the tendon.  When using these intervals you are not putting constant stress on the tendons.  When you are walking you are using different muscles than when you are running.  The switching back and forth allows muscles some time to rest.  I’m hoping this will keep me in the game for my race in November.

It’s hard to keep motivated when you feel down and out.  Talk to you doctor and see what you can do.  Finding something I could do has helped keep me sane when I easily could have given up.  I hope you find a way to keep moving through.  Please share below what has kept you going during injuries.

 

Mindset Matters

In the past, I primarily lived with thoughts of all the things I couldn’t do well.  Negativity permeated every inch of my inner dialogue.  I couldn’t run as fast as my friends, I couldn’t run without experiencing pain in my ankles and feet afterwards and I couldn’t lose weight as fast as others could. When asked to slow down my heart rate during runs, I whined about how slow I had to run and called it slogging (slow jogging). Listening to this week’s podcasts reminded me that my power to succeed resides in my mindset, therefore developing it must be a critical part of any training plan.

As part of this type of training, we must tap into our inner dialogue and begin to shift it.  I’ve begun shifting my thoughts and tapping in to focus instead on all the things I can do.   Filling my head with all the things that were going well has helped me remain positive about my training.   Here are some simple ideas to help change your inner dialogue and develop your mindset.

Meditation

I wish I could say I do this regularly, but I don’t.  Research does suggest that meditation has major benefits to many areas of overall wellness.  Mindspace app is one of the tools I downloaded.  I’ve used it during the night when I can’t fall back asleep, but I’ve yet to develop a regular routine.  I do, however, think of my long runs as meditation as I am in a mindfulness zone and think deeply.

Podcasts

There are tons of podcasts you can listen to for developing your mindset.  I have found many motivational speakers and love to listen to podcasts on long runs.  Sure does make the time pass by with less focus on the struggle.  My favorite podcasts right now are put out by Another Mother Runner and Running Lifestyle.  Find what speaks to you and listen to learn.

Read

One of the best books for me was recommended by my yoga teacher a few years back.  It still is the one that I reread when I need reminding of the power of mindset.

I wrote a summary of this book here Life Change

How has your mindset affected your training?  What have you done to develop and harness the power of positivity?  Please share in the comments below.

 

 

 

 

Spiralize for Strength

Now that I’m moving back into my training cycle, it’s time to get serious about my nutrition.  Proper nutrition is just as important, if not more, than the actual training I need to do.  Fueling properly improves my chance of enjoying the runs and having the energy to complete the distance.  Without it my body will not perform at the level I need and I know full well that feeling of running with cement shoes on my feet.  I’ve been a rather bad girl this winter as I recovered from my broken toes.  It’s time to clean up my act and get back to fueling my body properly.

Being a self proclaimed veggie hater, I’m always looking for ways to sneak those needed vegetables into my day.  Last year I purchased a spiralizer and began experimenting with all different types of veggie noodles.  I tend to play it safe and use zucchini most often as it’s pretty bland and doesn’t overpower recipes.  I can’t say I won’t ever eat pasta again because my love affair with homemade pasta runs deep.  I can say it’s a great options for many recipes that allows you to have the texture of pasta without the grains.  Most veggie noodles can be eaten raw or lightly cooked making it a great choice for weeknight meals.  What a great way to sneak those vegetables into the day.

Today I read this article, which I found to be excellent. It really sums up the process of making veggie noodles, including benefits and cooking suggestions.

http://blog.paleohacks.com/gluten-free-noodles/

Give it a try!  You never know which veggie noodle you’ll like.  I’ve discovered I do like red beets, something I swore would never touch my lips.

Here’s the link to the spiralizer I originally purchased and the fancy one I just got a super deal one.  The inexpensive one works just fine and I’ve used it for over a year.  I just wanted a better one because it has more options.

 

This one is a thing of beauty and I leave it on my counter as I use it often.  Super heavy and well made.  It is expensive, but a great investment for the foodies in the group.  You’ll use it for so many salads this summer, as well as your veggie noodles.

What are your favorite veggie noodles? Share your recipe and ideas below.

Little Red Runners

These past two weeks I ran in local races in support of good causes.  These are the races I first ran three years back when I began this journey.  These races are also the first races my work team ran together.  Little Red Runners is a team comprised of teachers from my school and myself.  Three years ago we started a competition at work – Biggest Loser. As part of this competition, some of us started running as a workout.  That year, I registered for a Memorial Day 4 mile run and created a team.  I put the information on Facebook and invited anyone at work to join me.  Little Red Runners was created and we have had some exciting adventures over the past three years.  We definitely caught the running bug and have signed up for so many races together.  I’d say this team has been instrumental in keeping me out there pounding the pavement.

Today I’d like to reflect a bit on the role this team has played in my journey.  All of us have set and met goals during this time, both in weight loss and running.  All of us have stuck with the running and we’ve added a few members to the group.  All of us have completed half marathon distances and one has run a marathon.  Two of us will run the NYC Marathon this year.  We have supported each other on our individual goals and through injury and down times.  While all of this is impressive, this team has also had impact on our personal lives.

When you run and preserve through the challenges, you can become an inspiration to others.  You just never know the impact you can have on someone through sharing your journey.  That has been the point of this blog, in addition to keeping myself on the path.  I’ve seen this impact first hand through my work running team.  One member, Patty Peppermints as she is lovingly called, has inspired so many with her journey.  She not only lost weight, but she inspired her family to join her on this running journey.  Her two daughters now run and they’ve joined their mother on many running adventures, including the marathon distance.  It has been a joy and pleasure to run with these ladies as part of our Little Red Runners team. These past two weekends reminded me of just how far we all have come.

The last two weekends the team has completed two local races, yesterday’s was in support of a fallen 9/11 firefighter.  There’s just something about doing these local races.  It’s so nice to not have to travel early in the morning and worry about traffic or parking.  It’s also nice to see the same familiar faces out at the race.  The local after race parties are also fun and family oriented. But what’s best of all is meeting up with the Little Red Runners for a run and some laughs.  These ladies have helped motivate me and kept me on my running journey.  Watching the impact running has had on our lives is a true testament to finding a running tribe.

IMG_2509

What’s your journey?  Please share below what has inspired you.