Corporate Fitness and Active Aging

Improving your running time and efficiency can seem overwhelming. Whether you are a beginner or well-seasoned runner there is always room for performance improvement.

Understanding and building an anaerobic base is vital, let’s learn more! It’s important to understand anaerobic training and how it can benefit you. Anaerobic training is exercise that occurs in the absence of oxygen and is usually seen in short high intensity bursts of exercise. Things like heavy weight training, running, or cycling sprints are all considered anaerobic forms of exercise. This seems counterintuitive to train as you are running long distances, however, sprints can assist in building your cardiovascular endurance. This form of training can increase lactate threshold, allowing runners to run faster and longer while improve running efficiency. Utilizing hill sprints, high intensity intervals, or tempo runs will get you where you desire to be!

Different then anaerobic, the primary source that drives our energy systems during aerobic exercise is oxygen. Exercises like walking, running, hiking, and swimming are usually done at a lower intensity but for a greater distance overall. Developing your aerobic capacity will allow you to utilize oxygen more efficiently which will allow you to run at a faster pace while keeping the perceived intensity low. Setting up your aerobic training will be based on what goal you set. If your goal is to run a mile as fast as you can, running 1.5 – 2.5 miles will be enough to give you a satisfactory result. But if you signed up for your local 5k, then those number will increase up to 4, 5, or even close to a 10k. This might seem counterintuitive as you are running further than is required, but further distances will pay dividends when it is time to race.

Now that we have our running training program set that’s all we should need right? Not quite, another critical ingredient is strength training. Implementing a strength training routine to your program can elevate your training and allow you to reach your goals. Utilizing strength training can increase the amount of muscular strength and core balance needed to run faster and longer. From a muscular perspective, keeping the muscles in tip top shape will allow you to run more often and will prevent injuries. Strength training can assist in mobility and allow the joints to go through their full range of motion. Supplement your running program by adding strength training at a minimum of once a week, ideally 2 – 3 times a week.

This year don’t allow yourself to achieve the same mile times. Achieve more this year by following these simple tips. Now get on the road and let’s start earning some mileage!

Oh, my aching feet! More importantly, why do my feet hurt? Let me explain further. At times in the past, the top of my foot has felt like it was being crushed by the laces of my sneakers. I logically thought that all I needed to do was loosen the laces of my sneakers and it would solve the problem. It did not help. Really, all it did was create more problems because then my sneakers felt like they were going to fall off, and then the loose-fitting sneakers began to rub on and irritate my heels. On top of that, when I did loosen the laces, the shoes would then come untied too easily.

Asking a Podiatrist

I am a runner, and having this issue was becoming extremely frustrating. I even went so far as to try new running shoes (to no avail). After all of this, I began to think there was something wrong with my feet. I asked one of my friends, who happens to be a podiatrist, his thoughts. He began by asking me to take off my sneakers. (“Ugh,” I thought to myself, because I had just run in those things, and you could only imagine my embarrassment!) This first thing he did was take the insoles out of my shoes and examine them. He didn’t look at my feet—just my shoe insoles!

Then he said to me, “You have a high instep, and we need to create more space in your sneaker.” Create more space? I was perplexed. He then began to unlace my sneakers and re-lace them, avoiding lacing the middle eyelets of each shoe. I put my sneakers back on; and to my delight, I had no pain.

From there I began to think about how lacing your sneakers differently or more creatively could alleviate pain in your feet in other scenarios as well. Turns out, there is a plethora of information on the internet that speaks to that very topic.

The Important of Shoe Fit for Seniors

I am lucky enough to have a job doing what I love. I work in an active aging community, and so often I see people suffering with painful bunions, toe or foot deformities, and even arthritis. These painful issues combined with mobility problems seem to go together with people wearing ill-fitting shoes to accommodate their foot and/or mobility concerns. I see things like people buying shoes that are too big to make it easier to slide their foot in and out of, or trying to alleviate the pressure of a shoe pressing on an already painful bunion. Ill-fitting shoes can even increase your risk for a fall, and adversely affect things like circulation or neuropathy.

If balance or painful feet are an issue for you, you should start with your doctor first and from there consider meeting with a shoe-fit specialist only after your doctor has assured you that there is nothing that needs to be medically managed first. It may be something such as a shoe that is too large or small, or even just your laces!

I came across this article in Self magazine that speaks to creative lacing techniques. It made all the difference for me, and it might for you, too!

Many people travel during the summer, whether on vacation or for work. One of the most difficult habits to maintain during these trips is exercise. Traveling can really disrupt your daily routine and your sleep schedule, which can make staying active seem like a chore. However, it is important to continue an exercise routine in order to stay healthy. Even a scaled down version of your traditional regimen may help you maintain during time away. Below are some tips for continuing an active lifestyle while you're on the road.

Those who travel lightly will be happy to know that there are many exercises which require almost no equipment. The most obvious forms of aerobic exercise include walking and/or running. Walking up and down stairs is another great aerobic option when a staircase is available, near your hotel or even in the hotel itself. Body weight exercises are a great option for continuing a resistance exercise routine while traveling. Examples of these include; push-ups, sit-ups, lunges, and squats. Resistance bands are a great addition to any suitcase, because they allow for greater variety of exercises in a small, light package. Depending on where you stay, you may even find a tree branch that doubles as a pull-up bar on a walk!

Before you begin your travels look to see if the hotel where you’re staying offers an onsite gym so you can get a quick workout in before or at the end of your day. Or, consider if there are there any parks nearby that would offer a scenic walk or jog. If you're flying to your destination, walk through the airport (if time allows) and skip the moving floor. So even if you don’t get in a workout or you don’t have time when you arrive, you can at least feel good about the steps you did get in for the day.

Consistent physical activity is maintainable even when on the road. A big key to success is finding something that you enjoy enough to maintain despite disruptions in your normal routine. Do you hate the idea of a long walk or jog while traveling? Bring a jump-rope for a short cardio exercise that really gets your heart rate up. Don’t like push-ups or squats? Bring some resistance bands with you on your travels so you can perform a chest press, arm curls and a resisted hip extension. Hopefully, some of these ideas resonate with you and let you see that regular exercise is possible even when on the road.

I was looking for fitness challenge. I had already been running 5k races and had either won or placed in every race (6) within my age group, so I felt like I was ready for more. My mother suggested I race a half-marathon. Truly, running 13.1 miles sounded awful and I had no desire to run that far for pure enjoyment. Suddenly, I found myself logging longer runs on the weekends just to test my endurance. When early registration came for the Indy Mini Marathon, I went out on a limb and signed up. I had no experience with longer distances, but I learned a lot along the way.  Below are some tips that helped me through the half-marathon training as well as some keys for a strong race.

Training suggestions

Give yourself enough time to prep for the event; remember, it’s a “marathon, not a sprint.” I recommend giving yourself 16-20 weeks of preparation for a half marathon, especially if it’s your first time running one. If you’re a seasoned runner you could likely get away with a 12 week plan.

Research or have a professional design a training program that increases mileage each week. Throughout your training, you want to slowly progress and build upon the miles to increase endurance. Every fourth or fifth week, mileage should be reduced for recovery purposes and increased the following week to continue your journey. During the week (Monday-Friday) I did some speed work and concentrated on shorter distances (5-8 miles), and then I used one day on the weekend for a slower-paced long run (8-15 miles) in length.

With two weeks remaining before your race, you want to slowly decrease the amount of weekly miles you're completing. The taper will give you the proper amount of time to recover so you're ready on race day.

Nutrition tips

You can’t put cheap gas in a high-performance vehicle and expect it to perform well; neither can you expect that with the human body. Not only does your training have to be focused, so does your nutrition. Well-planned nutrition and meal-timing is key with half-marathon training.

Pre- and post-run nutrition is important during training and on race day. Some foods may sit well with some people, but not so well with others, so you'll have to do some experimenting to find what works best for you. I would eat the same pre-training meal every day because I knew it settled well on my stomach, and I didn’t feel bloated or sluggish while running later in the day. My meals gave me great energy and gave me enough fuel to finish training sessions. Post-training hydration was a key in recovering as well. 

My Race Day Food Plan

(It's worth noting that the comments below are simply my experience; they probably wouldn't be highly endorsed by a registered dietitian, but these are foods that work for me.)

A couple days leading up to the race I would increase my carbohydrate intake. I did this to provide my body proper glycogen (energy) stores. I would continue to eat the same food sources, but only increase the amount of food and calories I was eating.

The day before the race I continued with the same nutrition protocol, but I switched from a complex carb source to a simpler carb source to eliminate the fiber found in most complex carbohydrates. I also increased my hydration as well. I would consume food sources such as pasta and white bread with jam or honey.

On race day, I would have a huge plate of pancakes from a “just add water” pancake mix and add a scoop of peanut butter 3-4 hours before. I wouldn’t count any of the calories in this meal. A lot of people think pancakes would not settle well but they actually do for me. They aren’t too heavy and I stick with a limited amount of sugar-free syrup.  I would eat till I was satisfied, but not too full.

About an hour before the race I would have a large Rice Krispie treat, and follow that up with 10-12 pieces of some sort of candy (Sour Patch Kids or Trolli Worms) 30 minutes before the gun was fired. Hydration was limited to 16 ounces of water from when I woke up to about 30 minutes before the race (I didn’t want to have to use the restroom during the race). I would just take small sips of water when I felt like I needed it. I would also keep about 10-12 pieces of candy in my pocket during the race for simple and fast fuel as the race went on, and hydrating only once or twice during the whole race at water stations.

Running 13.1 miles is a great accomplishment if you ever get the motivation or desire to run that far. I found it to be a great challenge for myself. Since the 2017 Mini, I've completed another half marathon and I plan on running many more. Each race I have found is a learning experience. Find what you enjoy. Commit. Be consistent. Eat. Train. And Run!

It’s true, signing up for a 5K or a triathlon can be fairly intimidating for a first-timer. The fear of going too slow, finishing last or even not finishing at all can hold someone back from completing their first race. The fact is, very few competitors are attempting to come in first place. Most are just trying to finish! The benefits of racing are countless and most have absolutely nothing to do with how fast you go. Here are my top 5 reasons why you should complete a race:

[Read more: 5 Ways to Avoid Injuries While Running]

1. MOTIVATION: As a fitness professional, I’ve encountered several clients who admit that motivation is the number one reason why they cannot commit to a regular exercise routine. Having a date circled on your calendar marked as “race day” can be one of your biggest motivators. Put some skin in the game by signing up and paying for the race well in advance, and register for a training program to hold you accountable in the weeks leading up to the race. By doing both of these, the likelihood of you sticking with it are much greater.
2. CAMARADERIE: Spending 10-12 weeks with the same training group is bound to lead you to new running or walking buddies. Whether it’s during a training program or at the start or finish line, you’ll be surrounded by like-minded people with at least one common interest.
3. SUPPORT A GOOD CAUSE: Most races donate the registration proceeds to foundations ranging from curing chronic diseases, to disaster relief. You’ll get to conquer your goals with friends while donating to a good cause.
4. FREE RACE SWAG: Races are getting extremely creative these days. Most races will reward you with a free shirt and medal, but other freebies like hats and water bottles are becoming even more common. Who doesn’t like free stuff right? In additional to free swag, there are yummy treats and beverages at the finish line!
5. FEELING OF ACCOMPLISHMENT: Completing a race can be one of the most exhilarating feelings you’ll experience; crossing that finish line for the first time is something you’ll remember for a very long time. Even if it’s your 100^th time crossing the finish line, the rush never gets old.

I don’t believe that anyone can ever grow inside their comfort zone. If you’ve never completed a race, now’s your time to step outside your bubble and make a change. If you’ve completed several 5K’s but a half marathon seems like a daunting task, commit to proving yourself wrong and take the challenge to go 13.1. If you’ve completed a half-marathon or full marathon, step outside that comfort zone and try your hand at triathlon. There’s a world of creative races out there so find your niche, start your training, and reap the benefits.

Six months ago, a friend dared me to give up cardio for three months and focus on strength training. My initial response was, “No way! I’m a runner, I’ve always been a runner. There is no better exercise than running!” My friend was relentless and eventually I agreed to take a brief hiatus, although I was convinced that I would turn into a mushy ball of goo if I didn’t get in my daily run.

How I Changed My Workouts

Fast-forward six months. During this time, I’ve followed a low-impact exercise routine, which includes four days of low-impact strength activities such as yoga, one day of cardio, and one day of heavy weightlifting. And I have to say, the results are completely the opposite of what I expected.

How the Change Affected How I Look and Feel

What happened when I stopped doing cardio:

• I gained 10 pounds, but my body measurements decreased. This was perhaps the most surprising change that I noticed. Muscle tissue takes up much less space than fat. After nearly six months of strength training, I’ve added 10 pounds to my frame and my clothes are fitting better than ever—not to mention it feels good to look in the mirror.
• My energy levels skyrocketed. There is a reason why running burns so many calories: It’s HARD work! And when your body works that hard, you’re going to feel fatigued. Even if you sleep seven to eight hours a night, the physical strain of high mileage takes a toll on the body. I must admit that my energy levels are higher than they’ve ever been, even though I have a 5am alarm to fit in my exercise before work. In fact, I feel more fatigued on the days I don’t exercise!
• I’m not as hungry. This was a “well DUH” moment for me. Many people tend to focus on the calorie-burning power of running without stopping to think that your body will want to replace all those calories. Several weeks after I stopped running, I noticed that I had a much easier time regulating my food intake. I didn’t need to eat as much, but I felt fuller with the foods I did eat.
• I’ve noticed improvements in other areas of physical fitness. Previously, I was focused on distance, time, and miles. To me, a run wasn’t “a run” unless I ran at least four miles. Now I’m focused on how many pushups I can do with proper form (I’m getting close to 30!), how long I can hold a plank (nearly five minutes!), and how many pullups I can do (well, let’s just say I’m still working on this one).
• I have fewer injuries. Focusing on low-impact exercise and strength training has helped my body recover from more than two decades of intense, running-focused exercise programs. My legs no longer ache if I stand for more than an hour. My tight hip flexors are starting to relax, particularly as I focus on improving the flexibility and strength of my hamstrings and glutes.

In sum, to everyone out there who is worried about limiting their cardio because they don’t want to risk gaining weight, try it for three to four months. You might just be surprised at how different you feel and the gains you make!

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It seems that running injuries are all too common. There have been many research studies done on runners and, each year, as many as 79% of runners are sidelined due to injuries. Here are 5 ways to avoid injuries when running.

1. Add Strength Training

Strong muscles, ligaments, and tendons can guard against the impact of running, lead to improved running form, and help you achieve a more consistent gait. When the body is strong, the brain is able to tell the muscles to brace for impact before your foot even hits the ground. The glutes and the core contract, in order to, steady the pelvis and the leg. The foot and ankle muscles are activated, providing a solid foundation for your heel strike. Many runners lack strength in at least one muscle group. When one stabilizer muscle is weak, the other muscles make accommodations for the weakness and therefore can become overworked. This can create a “domino effect” in the body and cause an injury or injuries.

2. Always Warm-Up AND Cool Down

A warm-up prepares the body for exercise, by increasing the heart rate and blood flow to the muscles. Then, just as the warm-up prepares the body, the cool down brings it back to its normal state. The time spent warming up and cooling down helps prevent muscle soreness and aids in recovery, both of which will help prepare the body for your next run.

3. Use Correct Form

There are many disagreements amongst runners about what defines correct running form. Just as baseball players swing a bat, or a guitarist plays a guitar, there may be some variance in form from runner to runner. But, there is some common ground, and most can agree that certain components of form, such as, good posture and proper stride, can help prevent injury. For proper posture: Be sure to keep the upper torso straight and the head directly over the shoulders. DO NOT arch the lower back. For proper stride: Avoid over-striding, which is when the foot lands well ahead of the knee. Overstriding can put extra wear and tear on the muscles and joints. Try to focus on where your foot is landing and place it close to the body. Instead of reaching with the foot, try to drive forward with the knee.

4. Wear Proper Footwear

Shoes can alter your running form and have an impact on the amount of force that is applied to the joints with each step. Professional running stores may be a good place to start when trying to find the right shoe for you, but the best indication is how the shoe feels. If it doesn’t feel good, then it’s putting stress somewhere. If you experience aches and pains after a run, it may be a good indication that you’re not in the right shoe. You may need to try a few pairs before you find the right shoe for you. Also, be sure to change your shoes often. Running shoe should be replaced every 350-450 miles.

5. Avoid the terrible "too's"

Don't do too much, too soon, too often, too fast, too hard, with too little rest.  Listen to your body and ease into it and rest when needed.

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During my days as a track athlete, I came to know shins splints a little too well.  The constant running and pounding will undoubtedly bring about some discomfort in your lower legs.   But I am here to tell you don’t panic!  There are ways to fight back against the pain you are feeling and get back to running that doesn’t require you to completely take time off.  Follow these tips to understand how to sooth your shins and get back on track!

• Progress Gradually - This may sound like a no-brainer, but many people tend to dive in to running and do a little more than their bodies can handle.  Build strength and endurance first and slowly increase mileage.

• The Shoe Matters - Make sure your shoes fit and that they have proper cushioning.  Yes, those minimalist shoes you wear may be the cause of your shin splints.  Shoes with improper support will cause over pronating and rolling of your foot.  Visit a local running store to get some expert advice on shoes and get the right fit.

• Cross Training - This is especially important if you are already experiencing shin splints.  By cycling, swimming, or rowing you can maintain your fitness level and log miles while taking it easy on the shins.  If you currently run 5 day per week, try a 3/2 training ratio.  Run 3 times per week and cross train 2 times per week.  You will notice relief quickly!

• Mid-Foot Striking - Resist the urge to run up on your toes or to heel strike!  Flat, mid-foot striking will encourage correct biomechanics, help you run with a proper gait and prevent injury.

• Don’t Over Stride - The usual culprits here are people who tend to strike heel first.  Think to slow down your cadence and run with proper mid-foot striking form.  This will help you perform with proper body mechanics.

• Use Ice - Ice those shins!  The ice will bring recovery to the area and help reduce swelling and discomfort.  You can ice for up to 10-15 minutes every hour.

• Stretch and Foam Roll - Stretch out those calf muscles and get to work foam rolling them as well.  Tight muscles are going to contribute to the pain you are feeling in the shin.  Work on both loosening the calves and strengthening them.

• Switch Running Surfaces - While recovering from shin splints, look for softer ground to train on.  Find a field and do running workouts in the grass to give your legs a break from the pounding taking place on the road and tracks.

• Consider Orthotics - Consider visiting your doctor to get some recommendations on orthotics for your shoes.  These can sometimes be a life saver and can be customized to your feet providing that added support you may be missing!

Remember that the key to getting past shin splints is patience!  Take your time, listen to your body, take steps to heal, and get back out there better than before!

What if I told you that instead of hitting the pavement for that dreaded 2 mile run, you can walk on your lunch break with a co-worker and keep your heart just as healthy? Sounds more appealing, doesn’t it?  We have long known the health benefits of walking, but most people would tell you if you want to be “more fit”, you should bump up the intensity to a run compared to a walk.  Before you call your running buddy and cancel, let me explain.

Thanks to researchers at Duke University, researchers have now shown that only two to three hours of mild exercise a week at a moderate intensity can significantly reduce the risk of cardiovascular disease. So, does that mean if you are runner to stop and start walking? Not quite. That same study shows that those people who ran 20 miles a week vs. 12 achieved a higher improvement in fitness levels, but there’s more. The study also proves that walking 12 miles a week or running the same amount of miles doesn’t change an individual’s fitness level. This is great news for anyone who isn’t too fond of running, but is still looking to steer clear of cardiovascular disease. (Who isn’t right?!)

Not sure how to start a workout plan? Here are my top three tips:

1. Talk with your doctor
2. Meet with a Certified and Degreed Health Fitness Specialist for a fitness assessment and exercise prescription
3. Start slow

Before you start any type of exercise program, it is always wise to first discuss this with your primary care doctor.  Your doctor will be able to discuss any concerns or restrictions you may have when first starting a new regimen. This is also a chance for you to ask any questions you may have about your health. Once you have talked to a doctor, the next best step is to meet with a degreed and certified Health Fitness Specialist. This professional will take you through a series of fitness tests to be able to correctly assess your current fitness level and also create a safe and individualized exercise plan.  They will lay out a plan that will best help you reach your goals. My third tip when first starting a new exercise program is to start slow. Make slow changes to your routine that becomes lifelong habits instead of trying to change everything at once. This will enable you to make changes that you can stick with and create a permanent change for your health.