Running sucks

Why do we run? It's painful and often we feel as if we're dying. Most people would feel the pain and take themselves out of the situation that's causing them pain. Runners, however, keep putting themselves through this pain day after day after day. Like the title of this post and the words on one of my shirts say, "Running Sucks." I have ideas though why we keep doing this self torture. 

Getting better feels good. Being able to go a little farther everyday makes you feel a sense of accomplishment. This feeling might be why people keep running. I know for me, whenever I get a personal record in a race, I feel wonderful. 

Another reason that's probably the most popular one is to keep getting in shape. Running makes you become more healthy. No matter how big you are, running will make you lose weight. For many people, this might be the only reason they're running. But it's a great reason. You don't have to race and compete to be a runner. All you have to do is just run and you're one of the crazy runners who put themselves through constant punishment. 

Hydration

Being hydrated is critical to running. I have experienced being dehydrated for practices and races and it severely cut my performance. The only way to be hydrated correctly for races is by drinking water throughout the day. Our coach always says that each day you should drink about 8 normal bottles of water to be hydrated. Whenever I drink that much, I feel much better running and perform better too. 

The American Beverage Association gives guidelines on their website for how much water you should drink. They say that for adults you should drink around 11-16 cups. It also says that if you're an athlete you should drink more. http://www.ameribev.org/nutrition-science/hydration/

So why only drink water? Soft drinks do have water in them, but they have so much sugar in them, they are awful for you. Drinking a little bit of a sports drink every day also helps you keep your electrolytes up. This is crucial for the hotter weather that is coming up with the summer. 

In conclusion, drink water. Drinking 11-16 cups a day will make you feel better and perform physical activities better. 

Kinvara

During Junior year cross-country I had ankle problems at the beginning of the year. They hurt very badly and my coach thought that it might be because of my shoes. At the time I was wearing Reebok Zigs and I thought that they were good shoes. I went to a running store and got two new pairs of shoes. One was a Brooks Pure Run and the other was a Saucony Kinvara 2. Both of the shoes felt very comfortable to wear and were lightweight. Over the rest of the season I began to like the pair of Kinvaras more and more. I wore them through the winter and in the spring, I got the next installment of them, the Kinvara 3s. I liked these too because they were even more lightweight. But these shoes began to have holes in them. I looked online to see if it was a normal problem and I found that it was extremely common. I liked the shoes, though, and kept wearing them until they were too worn out to wear. After they were completely worn out, I bought the Kinvara 4s. I didn't know if the same problem with the holes would persist on the new shoes. They did but because they still felt so comfortable to run in I have kept running in them. Now those shoes are getting worn out and I will probably buy the new Kinvara 5s this summer. They have apparently fixed the problem with the holes so i am excited to find out if it is true.
Overall the Kinvara is a wonderful shoe. It is very lightweight while not sacrificing cushioning or comfortability. The holes are just a cosmetic issue and won't influence the performance of the shoe.

Success.

Success is what drives us to be the best that we can be. Success is what keeps us on our toes and keeps us going until there's nowhere else to go... and then we keep going. Keep going and then you will achieve true success. Be the runner, swimmer, fitness junky that you want to be, be the best you can be. Achieve greatness.

Photo Courtesy of: http://briankellysblog.blogspot.com/2013/07/courtesy-notice-success-story-32194.html 

When we fail, we pick ourselves back up. Failure isn't what should make us give up. Failure is what builds us, makes us stronger, gives us a reason to try again. That is what failure truly is, it's a reason to keep going. The only way to keep going is to change your mindset and embrace failure.

Photo Courtesy of: http://en.wikipedia.org/wiki/Greg_Smith_(Paralympian)

Failure is the the key to success, without one there wouldn't be the other. Embrace failure, achieve success, and then start all over. Whether you're starting from the bottom and working back up, or striving to achieve an even greater success. One of my favorite quotes, from the movie She's The Man, "Be not afraid of greatness, some are born great, some achieve greatness, and some have greatness thrust upon them."

Be the best you believe you can be, and then be better. Believe in yourself and you will achieve and abundance of greatness, and your life will truly be filled with happiness.

Overall, I believe this blog has been a success. From the start it was a little rough, but we have improved significantly. We have informed all of you of some of the best ways to keep form and stay fit. some of the posts may have been a little dry, but we are only trying what we can in the time we are given. I believe we have only succeeded when have have helped those who need it, and given advice to those who seek it.

It's Okay To Fail

Sometimes we can't hold on. We have to let go, give up, start over. That's okay. Failure is a part of life. When it comes to being active failure is HUGE. Without failure we lose the drive to get better.

There are those days when we just don't feel like doing anything. We want to sit on the couch all day, watching something on Netflix, all while stuffing our faces with Cheetos or Doritos. This is okay, but what we need is to forget about all of that. Just remember that the only workout you'll ever truly regret is one that you don't do. It's okay to be lazy, it's in our nature.

Getting over the laziness is part of life. Yes I am trying to teach a life lesson here. When you don't feel like going through the physical trouble to accomplish something.....DO IT. Forget the laziness, ignore it and do what you have to.

If you fail, good. If you don't, you will eventually. It's a fact of life. BUT, that's what we want. Our character is measured by the amount of effort we give and how willing we are to get back up when we fall. 

As I like to say: "Sometimes if you want to dig deeper you need to have a cave in." 

Don't give up. Never back down.

Photo credit: Eneas De Troya

Rest or Be Forced to Rest

For those you morons who think that rest days are the worst thing ever invented....you're a moron. Rest days are very vital to our exercise experience. Even Olympians have rest days.

 What happens is over time during workouts our muscles, tendons, ligaments, bones, and joints become "injured". Our muscles tear and our joints strain, this is when our immune system starts to kick in and begins to repair them. BUT if we don't take rest days and are constantly practicing, our immune system cannot keep up with us. Repairing the muscle tissue is where we see the muscle growth and naturally the secret to "getting big".

 The level of rest depends on your fitness level and/or sport. Sometimes for some people a rest day just consists of easing off on your workout and others consist of no workout at all. Either way, rest days could be considered one of the most important parts of working out.

 We need to allow our bodies to rest and heal, this way we can prevent injuries. Constant work with injuries such as shin-splints can create more damage and over all destroy any career that was possible. You can't work when your injured, so basically you just lose all of the progress preceding your injury.

Don't injure yourself and lose all of the hard work you've done, take a break. Rest up!

(Info courtesy of: https://www.wellbridge.com/fit-like-that/give-it-a-rest-its-ok-to-skip-your-workout)

(Image courtesy of: http://thetamburarunner.com/2014/02/10/cleveland-marathone-training-week-3-the-importance-of-rest-days/)

Tricky trails

Running on roads or a track all the time can get very boring. Also, you can get injured. Throughout my years of running I've always hated running on roads and tracks. I've always liked running on one surface, trails. 

From my experience, trails are fun and exciting ways to get your run in. Whenever I get the chance I do my workout on a trail instead of a road or track. I may get dirty and scratched up from the nature along the trail, but it's worth it because you get to see beautiful landscapes that you can't from a road or trail. 

When I got my latest issue or Runner's World, I was happy to see that they did a article on the benefits of trail running. It goes through and says different reasons people should run trails and what kind of trails they should run. 

If you're a new runner you should look for flat, easy trails. It gives examples like cinder paths, wide dirt trails, and rail trails. Running on these trails will reduce the soreness that new runners often experience. It also gives a workout that is alternating running and walking for 20 to 30 minutes.

If you're injury-prone it says to run on soft surfaces. It gives examples of grass, dirt, wood chips, or technical trails if you're comfortable with them. Running on these trails reduces the pounding on your joints and muscles. This reduces the number of joint-related injuries you'll have. The workout that they give is to run for 15-20 minutes and make sure that no injuries flare up. 

If you like to run a treadmill it says to look for a flat trail that isn't challenging. It says that gravel paths and nontechnical dirt trails are ideal. It also says that if you're stressed it'd be a good idea to run outside in nature because it'll relieve your stress. The workout that they give is just to go run for times and don't worry about pace. 

If you're a road racer it says to look for nontechnical trails with challenging hills. The hills will force you to run different paces and makes a normal run into an interval workout. One workout that they give is to run hard on the up hills and recover on the downhill. 

If you're already running trails it says that you should run new and unfamiliar trails. This will make running exciting to you again. The workout that they give is to run a route that's 20% longer than your normal route. 

It also ranks different trails by their difficulty. The easiest is the rail trail. These are flat trails covered with dirt of gravel. These are old railroads that were coverted. The next is a fire road. These are wide trails that are used by fire-safety vehicles. These can be hilly but won't be hard. The next is a multiuser trail. These are trails used by walkers, runners, cyclists, and equestrians. These can be both hilly and technical. They can also be very narrow and only allow one person at a time to go down them. The second most hard trail is a hiking trail. These are very hilly and technical and are used by hikers. The hardest are mountain trails. These are very steep trails on mountains and can have thinner oxygen at them. Knowing your skill level is essential to choosing heat trail your run because if you run on a trail that's too hard, you can get seriously injured. 

The Runner's World issue that the article is from is April 2014. The name of the article is Take It Off-Road. The website for the magazine is http://www.runnersworld.com/

Track and Cold Weather

Today is the first day of track and since I got cut from the baseball team last year, I will be running track again. Although it's kinda warmer today than is has been recently, I know that it'll get colder later this week and next. Because of this, I was wondering what the cold does to your running. In my experiences, the temperature of 60 degrees is the best running weather for me. Any hotter and I'd start to dehydrate quickly, and any colder I'd feel too cold and want to quit my run. I googled the subject and found the website http://runnersconnect.net/running-training-articles/running-in-the-cold// very helpful. In the article, it explains that when running in cold weather your body uses its energy reserves more quickly and your muscles are less efficient. It says that you can stop these side-effects by wearing warm clothing and warming up before a race. Also, it says to mind your carbohydrate and liquid intake so you won't become dehydrated or hit the wall and lose all of your energy. Although running in cold weather can be challenging, your can overcome it and continue your training throughout the year.

Core Workouts

Because of my last post, I thought it would be a good idea to provide you guys with some suggestions on core workouts that I favor my self:

1. The V-up

Here we're looking at a workout for your abdomen and possibly your obliques. 

(http://www.fitnessgenerator.com/images/exercises/MB_V-up.gif)

2. Rainbows

Obliques, that's all that needs to be said.

(http://fitnessgenerator.com/images/exercises/russian_twist_with_medicine_ball.gif)

3.Role-outs

This will help with resistance and over all core strength.

(http://jeanfittips.com/uploads/2/8/6/7/2867205/964769.gif)

4. The Plank

This works mainly abdominal and central core.

(http://www.sport-fitness-advisor.com/images/core_strength_prone_bridge.gif)

5. Mason Twists

More obliques and central core.

(http://www.sport-fitness-advisor.com/images/core_strength_russiantwist.gif)

6. Heals to the Heavens

Upper Abdomen and lower back. 

(http://www.sport-fitness-advisor.com/images/core_strength_pelvicthrust.gif)

There are so many different types of workouts that can be done, these are just ones that I could find a GIF for. try some out, see if you can come up with your own. 

CORE

Sad to say, swimming is over. but this doesn't mean that being fit is over. for all of you runners out there it's your time to shine. Track starts soon and hopefully the sun will shine soon too.

Whether it's track or you're just trying to stay in shape for the off season, one thing that helps everyone is CORE. It's basic, easy to do, and obviously no body hates having a six-pack.

CORE is a very misused term. people think of it as just your abdominal area. They're wrong. The core of your body consists of the entire middle region of your body. This includes your abs, obliques, and all the muscles that form your lower back and connect to the spine. The importance of core training is definitely more that just a six pack. The entire core is made up of three entire parts: the upper abs, the side muscles known as obliques, and the inner muscles known as the Rectus abdominis.

Working on your entire core area can improve balance and stability because muscles connect to the legs that allow us to walk, squat, sit, all of that kind of stuff. So if you think about it, the core is probably the most important part of your body when it comes to form, control, and balance.

Information courteous of: http://www.huffingtonpost.com/2011/09/10/whats-so-important-about-core-strength_n_955931.html 

It's shave week!!!

Oh the beauty of shaving. yes, I am a guy, And i shave my legs, chest, arms, the whole sha-bang. The big controversy is that all male swimmers who shave will ALWAYS get that occasional "You shave your legs? well you're gay!" I'm just trying to tell you guys, you are not gay. Contrary to popular belief, we aren't the only sport who is "gay" or does "gay" things.

People always go around saying that we shave and shower and wear speedos so we're gay. Well if you think about it, every one does something gay in their sport. basketball players play with balls all day, wrestlers touch other guys all the time, football players play with balls AND touch other guys, and guy runners wear shorts that are shorter than their girlfriends. The fact is, don't judge a sport on a certain quality. In any sport you can find something that can be flipped to sound gay.

I just think it's about time we stop judging which sports are better by how "non-gay" they are, and on how much athletic ability it requires to stick with the sport. Nothing against football, but I'm tired of football players in this school thinking they're the highest athletic talent around this town, when they don't have a quarter of the athletic endurance of someone who swims, runs, or even plays soccer. Just stop and think about how long you would last in someone else's sport before you become a pretentious butt.

Anyways, shaving is awesome. Don't Hate!

Side Stitches

While you're running, have you ever gotten a sharp pain in your side? I know I have. This pain is called a side stitch. When I get this pain, it gets so bad that I often have to stop and take a break. When I got my new issue of runners world over the weekend and found an article on how to get rid of them, I was glad to read it.

Basically, people think that they come from your diaphragm being under fatigue and cramping. There are ways to avoid getting a side stitch. The magazine says you can strengthen your core. By doing so, your diaphragm becomes less likely to fatigue and cramp. Also, you can watch what you eat before you run and see what foods might induce the stitch. They also say that starting your run off slow might stop the stitch. Breathing deeply will also expand your diaphragm and avoid the side stitch.

Knowing these new ways to avoid side stitches, I'll be able to run more efficiently.

WAKE UP!!!

It's 5 a.m. and sadly, you have to wake up for morning practice. The dreaded morning practice. Every swimmer feels this pain. It seems, though, some people don't realize that when they're waking up many swimmers have already been in a pool for an hour. People underestimate the ability and work it takes to actually wake up at 5 o'clock in the morning for 10,000,000,000,000,000th time to get back into the pool for the 20,000,000,000,000,000th time. ROUGH.

Though we all fear even the idea of morning practice, it may actually have it's benefits.Yes, I said it. Though I am completely against getting up any earlier than I have to, i will have to agree on some of the facts.

When you exercise your body releases endorphins. These endorphins give you a sort of high that actually makes you feel really good, which is where the term "runners high" comes from. When you release these endorphins into your body earlier in the morning, your body wakes up so to speak. Your brain becomes more aware and you become more attentive to the things around you.

BUT, don't think that just by waking up earlier you will be able to be more aware. You still need sleep. be sure to maybe go to bed a little earlier than usual when you plan to have a morning workout, and let's say not to try to go right into waking up an hour before you usually do. Let your body get used to it, try waking up maybe 20 minutes earlier, or even a half an hour.

Just remember that sleep is still very important! You can actually die from this! I'm being serious!

Look at these reasons to actually take part in morning workouts from Huffington Post:
http://www.huffingtonpost.com/2013/09/27/when-to-exercise_n_3982906.html

Even check out this video of the benefits of workouts, it's a little lengthy, but he might persuade you to make a change in your life.
www.youtube.com/watch?v=8q7pJJEEUiQ

Strengths

These are my results from the test.

Your Top Strength

Citizenship, teamwork, and loyalty You excel as a member of a group. You are a loyal and dedicated teammate, you always do your share, and you work hard for the success of your group.

Your Second Strength

Fairness, equity, and justice Treating all people fairly is one of your abiding principles. You do not let your personal feelings bias your decisions about other people. You give everyone a chance.

Your Third Strength

Spirituality, sense of purpose, and faith You have strong and coherent beliefs about the higher purpose and meaning of the universe. You know where you fit in the larger scheme. Your beliefs shape your actions and are a source of comfort to you.

Your Fourth Strength

Capacity to love and be loved You value close relations with others, in particular those in which sharing and caring are reciprocated. The people to whom you feel most close are the same people who feel most close to you.

Your Fifth Strength

Creativity, ingenuity, and originality Thinking of new ways to do things is a crucial part of who you are. You are never content with doing something the conventional way if a better way is possible.

Knowing what my strengths are I know that I work well in groups. I can volunteer in groups and will be hardworking to achieve that groups goal.

Dive into ice baths

After working out all of your muscles are tired and sore. This can lead to many problems and to you not workout the next day. How can you avoid soreness, injury, and the inability to workout?

The simple answer is ice baths. Taking ice baths may seem freezing and uninviting, but after taking one you'll feel much better. You won't be as sore and you'll be able to workout day after day after day.

As you exercise you build up lactic acid. This acid makes you sore and not want to move. Taking a 10 minute ice bath reduces the swelling in your muscles while flushing the lactic acid out of your body. After you get out of the ice bath your blood vessels warm back up with oxygen rich blood and repairs your muscles.

To take an ice bath you'll need ice, cold water, and a tub. Fill your tub halfway with cold water and then pour the ice into the water. Get into the tub and sit down. It will be very cold at first, but you'll get used to it. Stay in for 10-20 minutes, but never over 20. Then, get out of the tub and get dressed. Your body will begin to warm-up after you get dressed and your body will start to feel refreshed and healthy.

Doing this routine after every time you workout will help repair your muscles. It'll make you feel better and not fear working out because of soreness.

Much of the information in this post I got from the website http://www.mensfitness.com/training/pro-tips/benefits-of-cold-therapy

Shoe review-Saucony Virrata

I got a pair of Saucony Virrata running shoes for Christmas this year. I have always liked Saucony running shoes and they are the only brand that I am using right now. 

The Virrata is the lightest and most flexible training shoe that Saucony offers. At a size 9 for men it weighs in at 6.5 oz.. It has a 0 mm heel-to-toe offset that classifies it as a neutral running shoe. The upper on the shoe is mesh so it makes it breathable when you are logging the miles. The midsole of the shoe is a lightweight foam that provides good cushioning while still being lightweight. The outsole of the shoe is a durable rubber that provides traction for running on terrain other than cement.

I have worn my Virratas on a couple of runs so far and I am very pleased with them. They are the lightest shoe that I have ever worn. Still, they feel like they have enough cushioning so I won't have any injuries while running in them. I recommend these shoes for any runner who would like a lightweight shoe that will keep you injury-free. 

This is the link to the webpage for the Virrata. http://www.saucony.com/store/SiteController/saucony/mensvirrata/4-111920/catId/cat10004/stockNumber/20175-1/skuId/***4********20175-1*M090/subCatId/cat1220399/showDefaultOption/true/productdetails

Shin splints. We all get them at one point, and they suck monkey butt. Check out this website here. Be sure to focus on the treatment part of the webpage. I agree very strongly with this article. When I had shin splints my freshman year of track, i found that the most effective way to relieve the pain was to basically suck it up and run through them. Eventually the pain will fade.

Another thing to look at is the prevention section. Take a peak at the emphasis on how much the shoe you wear can effect shin splints. Also notice the excerpt on barefoot running, and maybe take a look back at my previous post about barefoot running, and maybe consider join the barefoot nation.....hint hint......