Tag: Running

Foam Rolling

If you love going for a massage then this weeks tip is for you!  Investing in a foam roller can provide you with an affordable alternative to massage therapy.  Those round pieces of foam can deliver so many benefits of a deep tissue massage without the cost.  And, they are so easy to take with you just about anywhere.  I don’t leave home without mine when traveling.

Foam rolling is both dreaded and loved by so many.  It really is something you should add to your bag of tricks.  Foam roller exercises, also called myofascial release, are a form of massage that you can do before exercise to loosen up sore muscles and tight joints, or after a workout, to aid muscle recovery.  Personally, I only do it after I run and couldn’t imagine doing before.  I basically focus on my lower legs as that is the portion of my body I’ve had injuries.  I was not even able to do one roll without terrible discomfort when I first started.  I am up to 10 rolls with full body weight at this point.  It is a process that made me sweat profusely when I started.

My PT recommended learning how to foam roll correctly as it makes all the difference.  I spent time watching many youtube videos after he said that.  I also was sent a video by my running coach that was specifically targeted toward my needs.  I use the foam roller mostly for my lower legs to keep the tendons massaged and aid in recovery after runs.  I think I will continue this protocol long after I stop running, if I ever do.  Basically, I roll the front of my shins (that’s the part that took great effort to do) by putting my body weight on the roller just under my knee.  Sitting on the roller I roll forward and back 10 times.  When I started I couldn’t put my weight on it and I remember distinctly calling my coach and saying I could NOT do this as it hurt way too much.  She informed me that that showed just how much I NEED to do this.  I also focus on the spot on the back of my lower leg where my Achilles and Perineal tendons connect.  There is a spot where all the tendons intersect and I focus on that spot.   I also will roll and tight spots I feel on my body and there have been many.  My absolute favorite is to lay with the roller just under my neck.  You know that tight spot where your tension lives.  Such relief!

If you use a foam roller, please share your experience.  Please leave comments below.

Foam Roller I Use

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black

My Coach’s Video

https://www.youtube.com/watch?v=wHh3XAGCwKU

Further Reading

https://www.masterofmuscle.com/us/top-7-benefits-of-foam-rolling-every-day/

 

 

Sunlight for Healthy Training

I am an early riser by choice.  It’s just a habit I’ve formed over the years and I’ve actually never set an alarm clock in my life.  My body just has a sleep cycle that’s developed over time.  I was super excited to read and learn that many experts are now highly recommending early morning, outdoor exercise for important health benefits. My early morning workout time is peaceful and now linked to improved health, how exciting is that. Just look at my morning view, this alone can improve my mood and make me so grateful to be alive.

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Many people are now being found to be Vitamin D deficient, myself included.  I was pretty surprised when my doctor told me just how depleted my levels of Vitamin D were in lab testing.  She explained to me at the time that Vitamin D is critical for correct hormone function and brain health. Vitamin D deficiency has also been linked to many types of cancers including breast cancer.  I remember wondering if this deficiency had been a contributing factor of my mom’s Alzheimers disease.

When my doctor diagnosed this deficiency, I remember telling her that I really don’t spend a lot of time in the sun by choice.  While she told me the benefits of exposure to natural light, she explained that it would be nearly impossible for me to get all the needed amounts of vitamin D just from exposure to sunlight.  We talked about foods high in D (fatty fish, cheese, eggs) and supplementation plans.  It took me several front loading doses of vitamin D3 to get my levels into acceptable level ranges.  I have been on a maintenance dosage for two years now and continue to monitor levels through lab testing (blood tests).

When reading about Vitamin D, I came upon some interesting links between lack of natural sunlight exposure and wellness.  I learned that exposure to sunlight during the day can actually help you sleep better, improve hormone function and increase endorphin production.  Light sends a signal to your body and brain to wake up and also helps regulate your body’s circadian clock.   It has been found that your circadian rhythm could impact your metabolism as well.   This coupled with eating foods known to be rich with Vitamin D and proper supplementation can improve overall health.

It is said that one of the best times to be exposed to natural sunlight is between 6:00 – 8:00 AM.   You only need about 20 to 30 minutes of morning sunlight to reap the benefits.  Getting at least 30 minutes of sunlight each day boosts serotonin levels, which will help improve melatonin levels at night and could improve sleep cycles. I remember sharing this information with my dad as a means to help my mom with sundowning, a common occurrence in Alzheimer’s patients, caused by sleep disturbance. It was recommended that she be exposed to this early morning light as a means to reset her circadian clock.  Recently, I read that it’s also linked to increased benefits during exercise through improved metabolism and vitamin D levels.

This week’s training tip is to move your early morning workout sessions outside, increasing exposure to natural light, for maximum health benefits.  Even in the winter anyone can go for a short walk, perhaps not at 6:00 AM as it will be dark, but certainly before noon.  Make this your new health habit for some important lasting benefits.  Lace up those sneakers and go for a walk, or jog each morning.  Your body will thank you! I’m heading out right now myself.

Are you already a believer in early morning exposure to natural light?  Please share what you have learned on this topic in the section below.  I look forward to learning more about this topic in my quest to improve my health.

Supplementation

My doctor put me on Vitamin D3, but after several front loading doses, my levels didn’t improve.  We paired K2 and D3 and my levels finally tested in the correct range.  There is some research that demonstrates a link between the body’s ability to absorb D3 when taken with K2.  After years of taking them separate, I came across this product that has combined both into one pill.

Vitamin K2 (MK7) with D3 Supplement – Vitamin D & K Complex for Strong Bones and a Healthy Heart – 5000 IU of Vitamin D3 & 90 mcg of Vitamin K2 MK-7 – 60 Small & Easy to Swallow Vegetable Capsules

Further Reading

http://www.medicaldaily.com/sun-exposure-vitamin-d-and-other-health-benefits-sunlight-246487

Necessary Revisions

What’s getting in the way of your fitness growth?  Is it the bullshit stories you tell yourself?  Is your actual training plan causing you to lose motivation?  Lately, for me, it’s been a little of both, with a sprinkle of injury mixed in.

Running is often a solitary activity which challenges you on so many levels.  I’ve personally pounded thousands of miles these past two years alone.  This gives me a lot of time to think and get in touch with myself, but it also can be lonely.  While I don’t truly mind a nice long run with my music, there’s nothing like a nice long run with your running friends.  Time goes by so fast when you’re chatting it up and as an added bonus it takes your mind off the other stuff that comes up when running alone.

The problem I’ve had this past year, aside from injury, is that I was doing heart rate training.  This training really forced me to avoid group runs as I’ve had to slow my pace to a crawl to keep my heart rate in the right zone.  Worse still, it’s taken some of the fun and joy out of running for me.  I thought it was the training itself and slow pace of it that bothered me lately, but realize now it’s the connection to people I’m missing most.  Like everything else in life, human connection sparks excitement and motivation.  I’m missing my running tribe.

I’ve decided to rethink some of my training because I’m feeling like I’m in a running slump.  I’m losing motivation because I’m not feeling like I’m part of anything beyond solitary miles of running.  I miss running on the boardwalk with my running friends and running without constantly checking my HR watch to see if I’m in the right zone.  I’ve made running have way too many rules and somehow lost its joy in the process.  It’s time to take back control over how I train and find some balance in my plan.

First, I need to connect to people during some of my runs and move away from worrying that doing that would violate some HR rules.  On these runs, I plan to leave my HR chest strap home and concentrate on the beautiful scenery and conversation.  I also have some running clubs that I joined last year and  while I participated in online conversation, I never went to one run because I was worried about the plan I was doing and the targets I had to hit.  This year I plan to attend the group runs and not care if I’m at the back of the pack and again the chest strap can just stay home.  I will certainly run at a comfortable effort and not overdo it, but I don’t need that darn watching beeping constantly.  There are so many great people in both of my groups who are on a similar journey to mine.  I can’t wait to go, share the journey and connect on my first run tomorrow morning!

Next, I need to balance my training.  I’m not giving up on heart rate training because I know the research shows it is right for me.  Instead of doing only heart rate based runs, I plan to do a mix of different types of runs.  This should increase my motivation and rekindle excitement about running.  I plan to reread Matt Fitzgerald’s 80/20 book and work out a training plan that works for me.  The premise of the plan is to balance your training for growth, including tempo, easy and long runs.  I used to love running pick ups after each miles they really made it more interesting and spread the speed work across miles, helping me improve my pace without overtaxing my body.

I’m also really looking forward to doing some local fun runs this year.  I had stopped doing them in favor of doing larger races.  Since NYC marathon is my goal race this year, my focus is solely on that race.  I am not planning to do a lot of other races, just local races that I can enjoy.  There are so many wonderful races right here on Staten Island that I truly enjoyed in the past.  No stress with traffic or parking, just convenient fun workouts.  The first of these races is rapidly approaching and I’m super excited to do it with my team – Little Red Runners.  This will be our third year running this Memorial Day race and this year they’ve improved the after party.  Here’s our beautiful team at last year’s run:

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Finally, I’m coming to accept that I am a slow runner, always have been – even in my twenties.  It’s truly fine because an eight minute mile and a thirteen minute mile are truly the same thing – a mile.  It really doesn’t matter how long it takes, it matters that I’m doing it. I can put to rest this quest to run an eight minute mile because for now it’s just not going to happen.  I can’t make pace my priority anymore as it only serves to make me feel bad about myself.  Anything that removes enjoyment from my run is no longer welcome.  This journey is about being healthy and I’m not winning any race anytime soon.  My goal has always been to finish the race and stay healthy.  I have to go back to reminding myself of that.  I’ve even washed my favorite shirt and will likely wear it to the Memorial Day race in a few weeks.

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What’s holding you back from fitness growth?  Is it the bullshit stories you’re telling yourself?  Please share below and let’s get back on track together.

Book mentioned in article:

80/20 Running: Run Stronger and Race Faster By Training Slower

Tracking Fitness

During a conversation with my nutritionist, I came to realize that I needed to track more than just my nutrition.  I was telling her how much I work out and felt I wasn’t making enough gains.  I went over my workout schedule for the week and explained how hard I was working each day.  She looked at me and asked, “What about the rest of the day?  How active are you?”  I remember thinking, why does that matter if I work out each day for at least sixty minutes I should be good to go.  That simple conversation was a turning point for me.  I realized that despite running for an hour I didn’t get to sit and be a couch potato the rest of the day.  Clearly I had the wrong mindset.  I was seeing exercise as something I needed to do, rather than a lifestyle change.

I left the nutritionist’s office that day with a simple plan.  I was going to see just how active I really was by tracking my steps in a day.  She said the goal was 10,000 steps per day.  I ordered a simple step counter, set the target and tracked.  On days I ran, I had no issue hitting the 10,000 step target, however I noticed all my step activity was from the morning run.  On days I didn’t run, I was way under that target.  I quickly started adding more steps to my day by taking short walks several times a day, parking my car farther away from the store door and yes, even circling my bedroom before bed to reach the target.  I just love when the watch signals meeting the goal.  Such a simple addition to my day that increased my activity immensely.

Today’s tip is to get a step tracker and log your daily movement.  You will think 10,000 is easy and it very well may be.  But, like me, you may find you are thinking of exercise as something to check of your to do list.  On a day I didn’t run my step count was as low as 4K.  That was truly eye opening for me.  I guarantee with this simple addition to your fitness routine, you will increase your daily activity.  My husband got a Fitbit for his birthday and I am seeing him go through the same process.  He’s always checking his steps and now consistently hits 14K a day.  My dog is super happy for this fitness tip and should really get his own Fitbit because he gets so many walks now.

Are you tracking your steps?  What’s your daily goal?  Please leave a comment in the section below, I’d love to hear about your goals.

Fitbit Trackers

Fitbit Alta Fitness Tracker, Silver/Black, Small

Not ready to commit to an expensive tracker, try this inexpensive entry level Fitbit:

Fitness Tracker, MoreFit Slim Touch Screen Activity Health Tracker Wearable Pedometer Smart Wristband, Silver/Green

Training Tip – KT Tape

KT Tape is an elastic sports tape designed to relieve pain while supporting muscles, tendons, and ligaments.  I fell in love with KT Tape following my ankle surgery.  I absolutely swear by it and use it for any run over 5 miles, or any race I run.  It feels like my armor, or protection, which takes my mind off my ankle.

I remember when I first started seeing sports tape on athletes in the summer Olympics in 2008.  I was obsessed with beach volleyball that year and remember seeing it and thinking it made the girls look like such bad asses.  The colorful tape was all the rage that year and I wondered what it was for beyond a fashion statement.  Until I needed it, I never really looked into it.  This tape is thought to reduce pain and injury when applied correctly.  The goal is to support the muscles and tendons and aid in the flow of fluids around the area.  It is also thought to help stop ankles from rolling, but I don’t bank on that and am super careful about the terrain I run on.  It may be all in my head, but I feel more confident about my ankle when I wear it and that is well worth the price and time to apply.

Application of the tape can be tricky at first.  I actually went to a vendor at the expo prior to my half to get it applied properly.  They taught me a few tricks I didn’t know, like how to put compression socks on over the tape without ruining it.  They also told me you can leave the tape on for a few days at a time, even showering with it on, which would save some money I guess.  I don’t leave it on as I’d look mighty funny in my work attire and KT tape designs.

If you have any areas that you are concerned about, or experience discomfort in, I highly recommend you check out KT Tape.  It may just be the tip you’re looking for.  There are so many options to choose from when looking.  I like the KT Tape brand and go for the funky colors to keep it interesting.  I recommend you google some videos on Youtube to learn how to put it on correctly.  This is an important step.  Here’s a sample video of how to tape your peroneal tendon, a common running tendon injury.

https://www.youtube.com/watch?v=nVVUvbwIUNE

If you have a Physical Therapist you are working with, ask her to teach you how to correctly apply the tape.  It is well worth learning proper technique to ensure you are getting the benefits from using.

Let me know if you are a fan, like me, of this tape.  Please leave a comment in the section below.

Here’s the information on the tape I use:

KT TAPE Original Cotton Elastic Kinesiology Theraeputic Tape – 20 Pre-Cut 10″ Strips, Blue

It is absolutely worth buying the precut strips.

Revise the Plan When You Must

Since I broke my three toes on Christmas, I’ve been struggling to get back into a running rhythm.  Anyone who has broken toes can tell you just how painful this injury can be.  I thought I had it under control as I pushed through on the elliptical in my boot and running on the treadmill with super wide shoes.  I laughed in the face of this injury and anxiously awaited warmer weather to get back outside.  Sometimes though, life has other plans.

Following my first outdoor runs, I quickly realized this wasn’t going to be so easy.  I felt like the months of easy treadmill runs did little to maintain my conditioning.  I felt like my foot and ankle were in a constant state of pain.  I felt like it was two steps forward, three steps back.  I felt like my head was spinning with the bullshit stories I tell myself.  Finally, I felt like I had to pull up my bootstraps and get this fixed.  My plans were in need of a major revision.

First, I needed to address the pain in my ankle because that is super scary to me.  I do not ever want to have that surgery again.  I think I knew the trigger for the ankle pain.  Over the winter, I was trying to switch over to zero drop shoes and believe this was putting unnecessary pressure on my peroneal tendon.  The shoes seemed to work fine on the slow runs on the treadmill, but outside training was just not the same.  I’m now back in my trusted Hoka shoes and hoping I didn’t do any damage to the tendon.

Next, my toes are still causing some pain in my foot.  This concerns me greatly and I’m hoping there’s no nerve damage.  I’m trying to incorporate the yoga toes pose back into my cool down protocols, as well as foam rolling religiously and hoping this will help.  If not, I definitely need to get an MRI in the coming weeks.

Finally, I definitely needed to revise my pre training plan to build up my strength for running.  I’ve been trying to get off some extra pounds gained during the long winter break.  Not too bad, just need to get about 10-15 off for my optimum running weight.  This week I’m down 5 pounds using the Weight Watchers app to track my eating.  Again, not a fan of plans but chose this one because I can eat real food that I cook.  I don’t agree with the severe limiting of healthy fats, but I’m incorporating what I know is right for my body with the plan and so far it’s keeping me honest about my food choices.

I’m using the Couch to 5K app to warm up my body and am on week 2 of the plan.  The pain in my ankle is still there at night, but I do feel like it’s subsiding.  As I do the couch to 5K plan (similar to the one I just finished, Run for Weight Loss, but less intense) I reflect on the walk/run strategy.  For now, I think this may be just the perfect revision to my running training.

Run/walk programs are an effective training method that can help increase fitness.  The stigma attached to it is that it’s not “real running”.  This stigma overlooks the fact that when alternating running with walking, you decrease the amount of impact on your body and potentially decrease risk of injury.  Further, using this strategy you recover quicker from your workouts as your body has built in recovery breaks.  It is also a form of interval training and can increase caloric burn during your workouts.

Running as we know is a high impact sport.  The continuous use of any muscle used the same way (running long in my case), increases muscle fatigue more rapidly. Continuing to run with fatigued muscles, will greatly increase the chance of injury.  Knowing this it makes total sense to me to use a run/walk program to build my fitness for the marathon.  During the walk portion of run/walk, your body has a chance to recover – both heart rate and muscular recovery.   Walking using different muscle groups than running and allows for some muscular recovery during these sessions.

Run/walk interval training is easy to implement.  Basically you run for a designated portion of time, followed by walk period, then repeat the cycle a certain amount of times.  The free couch to 5K app tells you when to run or walk.  I find myself looking forward to those beeps during my runs now.  I was worried I’d have trouble running after a walk period, but it’s actually quite the opposite.  I look forward to the run beep knowing it’s only for a short period of time.  Mentally this method is motivating and the time flies by.  My pace is even slightly faster over the long runs as when fatigued my pace tends to slow down to a crawl, often slower than a walk pace.

I’m excited to see if this method helps me get back on track without pain, or injury.  Are there any run/walk converts out there that want to share their story?  I’d love to feature your story here in an upcoming blog.  Let me know and please feel free to leave a comment below.  Looking forward to hearing your stories.

Great read to learn more about this method of training:

The Run Walk Run Method·

 

Tuesday Training Tip

Anyone who has been to physical therapy knows resistance bands are no joke.  Those little rubber bands that look so simple can really challenge the best of us.  When I was training for my race last year, my trainer recommended I add resistance bands to my routine.  Resistance bands, like those found in any physical therapy routine, are made of rubber and come in many different resistance levels.  I quickly learned just how effective, dare I say muscles you never knew you had, these little bands can be.

When using resistance bands, you can work any muscle group and build strength.  They are great for travel because they are so light and easy to transport.  When used correctly and consistently, they can be used to develop muscle strength without the need for heavy weights and dumbbells.  If you’ve never tried resistance bands, you may be surprised at how much you can do with them.

Resistance bands do not rely on gravity as free weights do.  This means your muscle works throughout all parts of the motion.  They are quite cost effective, do not take up any space in your home and are quite portable.   Further, they can be used to complete full-body workouts that challenge every muscle group in your body.  I generally use them for work on my hips and legs to develop strength for running and can tell you they are no joke.  The trick is to get the right resistance for your current fitness level.

The resistance bands I purchased were color coded.  Others available are made in different thickness, with the thicker bands having the greater resistance.  The easiest test is to see how you feel when you use them.  If you are able to complete the set and not feel anything, they are too light.  If you can’t complete the full range of motion, they are too strong. Use trial and error in conjunction with how your body feels to get the right resistance.  Once you feel you have it right continue increasing the resistance as you get stronger.  I have mine a year and have gone up only two levels, so there is no rush.

Here is the band set I purchased for around $13.00:

 

  Limm Exercise Resistance Loop Bands – Set of 5, 12-inch Workout Bands – Best for Stretching, Physical Therapy and Home Fitness – Instructional Booklet & Handy Carry Bag

 

Here’s my coach doing the first short workout (7 minutes) with the bands.

https://www.youtube.com/watch?v=xgEZEeV0FS4

 

There’s a ton of free videos available online to get started.  I hope you give these bands a try, you won’t be disappointed.  Let me know if you currently use resistance bands and how they’ve helped you develop strength.

Taking the Plunge

What do you do when you need to try something new?  Do you hesitate, or jump right in?  Do you try every new thing you encounter, or are you cautious and selective?  I am the cautious and selective type.  I like to read and research before taking the plunge, especially when it comes to what I put into my body.  I want to be healthy and not fall victim to the mind robbing disease that has devastated my family.  I must admit it is hard with so many “things” out there.  I get emails, see videos, advertisements on Facebook and encounter people who truly believe in programs on a daily basis.  If I took the plunge each time, I’d be broke and most likely still in the same boat.

The way I stay focused is to remember my why.  My why is to remain healthy, active and maintain my memories long into my 90s.  With this in mind, I must remain careful about what I eat and drink.  My philosophy around nutrition is that food is fuel for my body and the means to remaining healthy.  These weight loss programs sound so darn appealing and I must admit those who have had success are totally passionate and committed to them.  The before and after photographs are so inspiring and I am extremely happy for them all.  But, I just can’t do them.  Those programs are not for me as I don’t want to get my nutrition from powders and pills and often if you dig deep enough the ingredients are not totally pure.

With the exception of Purium, a program which I’ve yet to find any bad ingredients in, most of the other programs have at least one ingredient that just won’t work for me personally.  I did use Purium for a while last year and will say I had no problem buying it.  I truly didn’t mind the expense and it was expensive.  My only problem with some of their drinks was the taste.  For me, they just didn’t taste good.  I am a fan of the Apothe Cherry drink and like to drink that at bedtime.  I found a version that cost less though and has the same impact for me.

Dynamic Health Tart Cherry Turmeric and Ginger Tonic Supplement, 16 Ounce

I mix 2 tbs of this juice with 8 oz of water and drink about 30 minutes before I go to bed.  You can drink it straight, but I prefer to dilute it.

Last week, I told you I was planning to do a 10 day green cleanse and shared the book I use with you.  I cleaned up my act this week for sure, but still was not able to feel totally on track again.  It just feels like there is something every day that gets in the way of my nutrition.  I made better choices and definitely lost 5 pounds, but I’m still not satisfied that I’m fueling my body properly.

This week I attended two days of professional development, not for nutrition mind you.  As part of the presentation, the presenter was sharing his struggles with weight loss.  As he talked, he shared an app that he was using to keep focused.  I am not a fan of programs, but found myself at a center signing up that very afternoon.  I have decided to do this program only because –

  1. I get to prepare and cook my own food.
  2. I don’t have to count or think about anything.
  3. I will get daily feedback on my journey.

I signed up at Weight Watchers not because I need them to tell me how to eat, what to eat or why to eat that way.  Believe me I know that already.  I signed up because they have made it so easy to monitor what I am doing on a day to day basis.  I love the app (yes I know I could just use a free app) and how simple they have made it to track my day.  Yes, the program is about tracking points and that’s just fine.  Yes, I’m aware that it really is about counting calories and portion control.  Yes, I know that I need to eat healthy fats and this program attempts to limit that, but I think I can make this work to keep me focused and get me back on track.

Right now, I can eat 30 points a day.  My superfood coffee counts as 9.  Though they would encourage me to swap that out, I know I need the healthy fat it contains and that in the long run it connects to my why.  I am able to eat vegetables and fruits as low point and no point options.  So, of course you know this will motivate me to increase my intake of those foods from my least favorite food group.  The best feature of all is I don’t have to convert or count anything to figure out points.  I get to simply scan the barcode and it’s there, or type in the food.  Thank you for this wonderful feature!  Lastly, you get points to swap the more you move which sure motivated me to take an extra walk last night with my dog.

Am I excited about the program itself, not so much.  Am I excited to have a focus to get me ready for training, yes!  This sign up for me was for a 3 month pass.  Just enough time to get ready to toe the line for my marathon training program which officially starts in June.

I’d love to hear your success and failure with Weight Watchers.  Please feel free to share below, or shoot me an email.

Thursday Tips & Tricks

Sometimes in life we feel slightly off balance.  Sometimes in exercise, being off balance can open up a world of opportunity. When exercising, the ground under us is not always smooth or flat.   This week my training tip is to invest in, or look at the gym for, a Bosu ball to add to you workout routine.

During training for my half marathon, my trainer suggested I invest in a BOSU ball.  As soon as I heard they could strengthen my ankles I ordered one.  I have been having so much fun with this ball and can truly say it made a difference in my strength.  A BOSU ball looks like a half ball, with one side flat.  It is used as a balance board and can be used with either side up as both will provide different challenges.

The BOSU will improve your strength, flexibility and most importantly your stabilizing muscles as you work to keep yourself steady while it moves underneath you.  It was hard for me to even get on the flat side when I first got it and let’s not talk about getting off.  I have never laughed so hard at that and thankfully was in the privacy of my home.

Our stabilizer muscles hold and support our large muscle groups that move our body parts.  They prevent our body from sustaining damage while moving.  They work to keep certain parts of our body steady when other muscles are working.  When working on a BOSU we are able to target these muscles as our body works hard to maintain balance on a moving object.  I specifically love that I’m working these stabilizers as I’ve had ankle surgery and never want to go through that again.  Stabilizer muscles in your ankles keep them from rolling, so it’s important to me to strengthen them, along with the stabilizers in my core, knees and glutes.

The workouts I do on the BOSU are short, targeted and effective.  The ball itself came with a video with many options.  You can do Pilates and Yoga on the ball to bump up your current routine.  My trainer gave me specific videos of what she wanted me to do.  Here’s a link to a quick routine so you can see what it looks like.  I prefer standing on the flat side for more of a challenge, but start near a wall so you can get on and off safely.

 

Here is the actual BOSU ball set I purchased, it’s not overly large and doesn’t take up much space in my workout area.  It has to be inflated when it arrives, but a pump is included.  Best investment ever!

BOSU Balance Trainer, Blue

I generally use my BOSU following my runs. I don’t do a full workout on it, just targeted exercises. I target my glutes, feet/ankles and hips. You know I love it when it’s packed in my car and brought down to the beach house. It has become something I don’t want to live without, even for a week and I truly feel it has aided in my ankle recovery.

If you add this to your current workout routine, or currently use a BOSU, please leave a comment below.

Tuesday Training Tip

One of the best tips I can give anyone who is starting an exercise program, is to be sure you build in adequate rest and recovery time.  In our zest to get started on a new exercise regimen we often over do it.  Unfortunately, this can lead to loss of motivation and interest in the workout after a very short amount of time.  When we exercise, we put stress on our bodies.  Rest days offer our body and muscles the chance to recover and repair.

Sadly, many people overtrain and push themselves too hard.   I was one of those who pushed myself so hard that exercise was actually making me sick.  I was working myself too hard and not taking any rest days.  My schedule was full of routines that I followed with no breaks in between.  Over time I began to notice symptoms of exhaustion and realized the exercise itself was the cause of my issues. Worse still, I suffered two major injuries that sidelined me from performing any exercise.

The term overtraining implies that the training itself is causing the issues, but it’s more about your body’s ability to recover.   Overtraining occurs when you have an imbalance between working out and recovery time.   It occurs when you put too much stress on your body and don’t give it enough time to recover between sessions.  If you overreach, or push yourself harder than your body is currently ready to handle you could begin to exhibit signs of overtraining.  In many cases, we tend to ignore these signs and chalk them up to normal new to fitness aches and pains continuing to push through sessions.  Left unattended though, theses symptoms could begin to snowball and have a serious impact on your state of well being.   There are some common symptoms that you should be aware of and that might be an indication that you are overtraining:

  • Trouble sleeping – This is a big one for me.  I’ve been having a lot of trouble sleeping and been extremely restless lately.  This is a huge indicator that I need to step it back a bit.
  • Body aches – Again, another indicator that I’m over doing it.  I feel this coming on usually after lunch at work, I feel achy and tired and just plain exhausted.
  • The workout is a struggle – When I go out for an easy run and find myself struggling, this could indicate the need to take a rest day.  The other day I got on the treadmill to do a 30 minute easy run and had to stop after 20  minutes as it was a real struggle to get it done.  Struggling through your normal routine could be a red flag that you might be overtraining.
  • Loss of motivation – You used to be excited for your workouts and now you find yourself dreading them.  It could be an indication that you need to change up your routine, or it could mean you are overtraining.
  • Hormone imbalance – When I was working with a doctor to monitor my hormone levels, there was a noticeable spike in my levels at one point.  I remember her asking me about my running.  Specifically, she asked me if this was a new activity and how much I was doing.   I had adrenal fatigue and this new exercise routines was impacting my hormone levels negatively.  Overtraining can cause hormone imbalance such as increases in cortisol and decreases in testosterone.  I recommend getting in to see your doctor if you suspect you are experiencing overtraining symptoms.
  • Weight gain – If you are working out and experiencing these types of symptoms, you could experience weight gain.  Hormone imbalance could be part of the cause.  In my case I’ve experienced abnormal hunger or cravings for sweets.   I get sleepy after meals, and often crave carbohydrates such as pasta.  More scientific explanations discuss your body taking on extra water weight as it struggles to repair.

I’m coming off a week of vacation during which I worked out pretty hard most days.  I’ve noticed an increase in aches and pains and an inability to sleep this week.   I’m also feeling exhausted.  In reflecting, I believe I overtrained and did not allow enough time for my body to properly recover.  Observing these subtle clues my body is sending  and acting upon them in these early stages is crucial to the prevention of further regression.

How much time you need to recover depends on many things, including your personal health and fitness levels.  For me, when I was in full training, I was able to run at an easy heart rate 5 times a week.  I would take two full rest days and be fine.  Right now, I’m coming off an injury and even though I did some easy work, I was not in a full training schedule.  Despite this, I jumped right back into training without taking into account that my body wasn’t ready yet.  This led me to overreaching and a feeling of exhaustion.  I also had some radiating pain in my lower calf the past two runs.  These symptoms were my body telling me I was overdoing it.  Thankfully, I am aware of these symptoms and know to slow it down.  I plan to redo my schedule to reflect my body’s needs.

This week’s training tip is to be sure you incorporate active recovery and full rest days in your weekly workout schedule.  Also, be aware of the symptoms of overtraining and take immediate action when you feel them, including checking in with your doctor.

Have you ever felt like you were overtraining?  Did you get injured?  Or, were you able to recognize the symptoms and make changes?

Recommended Reading:

https://philmaffetone.com/the-overtraining-syndrome/

Also, this book was good. Don’t let the title sway you, it’s not just for runners.

Unusual Effect of Running: Running for Beginners (Personal Development Book): Healthy Living, How to Lose Weight Fast, Feeling Good, Increase Endurance