Benefits of Joining a Running Club or Group

As humans, we typically all need or want a sense of belonging to other folks whom we identify with. From community, church, and career positions, belonging gives us a purpose in life in which to interact with like minded individuals. And in almost every area of our lives, from  hobbies and family activies  we often find benefit in joining groups associated with those areas of our lives.

So, as runners, walkers, crawlers we are drawn to groups of indivduals who also run, walk, and crawl. Finding a group can be a challenge however, with a little research and snooping we can come up with several options.

 The Road Runners Club of America is the overseeing body of support for running clubs across the country. Their mission centers around this concept:
"seeing organized and active running clubs and events in every community in the US by educating prospective members, providing outstanding customer service, and providing useful and affordable services that benefits members."  (https://www.rrca.org/about/rrca-strategic-plan)  Through out the year RRCA has several programs/events that promote running and many of these happenings include childrens events as well as races. The organization provides guidance for groups of runners/walkers to start their own clubs across the nation and in doing so, RRCA provides guidance for development and sustainability for the clubs going forward. At the local level, clubs nationwide center around community involvement that provide organized runs, races, and other events or programs. It is at the local level where we find other runners/walkers/crawlers and thus finding that sense of belonging and friendship in the effort.

Outside of RRCA there is an endless supply of groups that can be found in the various social media formats. Examples include running/walking/exercise groups found locally through Facebook, through gym memberships that organize running/walking events or programs, and in some locations, YMCAs have offshoot groups focused on running/walking. Additionally, running stores such a Road Runner Sports or Phidippides on a nation wide level or say, Salt Lake Running Company or some other such local store often forms groups runs and events.

It's a matter of doing some homework via RRCA to find a local club, wandering on Facebook Groups searches, or visiting a local running store. Of course, Google can help find almost anything so locating an assortment running/walking/crawling groups should be a Google away.

As we said, belonging to a group of folks who have a common interest can provide many benefits; some which are:
*the obvious ones of camaraderie, motivation,  and support; we look forward to spending time with those we identify with thus providing a motivation to ourselves out the door

*other people in your group can lend knowledge that allows a beginner or even a seasoned runner to improve on speed, form or distance

*accountability is a huge benefit of belonging to a group of runners/walkers/crawlers; when you know someone is counting on you to join them for the planned outing, you are much more likely to show up than blow off the whole event

*many running/walking/crawling groups/clubs host races or other types of event through out the year and this is a great way to find focus in your chosen mode of movement or find that competitive streak you never existed; if you have an upcoming race ahead, it is much easier to stay with a training program

*other not so obvious benefits include opportunities to volunteer within the group/club; the races/events that are hosted are almost always operated by volunteers and this is a great way to promote exercise to others. Another benefit that often comes with membership are the discounts found at running stores or other gear outlets that have an agreement with your group/club (shop til you drop). And the list is endless.

Personally, over the 30+ years I have been involved in numerous running clubs/groups. From the Peachtree City Running Club and Georgia State Cross Country Team to Cleveland Running Club to Pikes Peak Road Runners to Mom's Run This Town, there have been many organizations that have allowed  me company on the roads and trails. From these experiences I have gained valuable friendships and knowledge about running and racing. Those found friends have included:
 Lori, (Garden of the Gods Blazer),
Angela ,(H9 Princess and great trail story teller),
Stephanie, (what happens on the trail, stays on the trail)
Jake, (don't run behind him),
Valerie, (we have 4 dogs running with us),
 Scott ,(longest running streak in the US),
Tony, (I want to be his massage therapist)
 and dear, dear friend Nora, who help start this passion of running.

These are only a few of the folks who have crossed my running path over the years and I could not have trotted so many miles without them. The miles have passed while we shared our challenges, triumphs, and many, many laughs.

In finding your way with running/walking, crawling, seek out a club or group of like minded people.  For those who may think they are too slow, too new to running/walking/crawling, too whatever, please don't be shy or intimidated. Most likely in any group you will be welcomed and supported. We all started somewhere and none of us were very good at it when it all began.

Running and Weight Lifting

A running/walking/crawling/active lifestyle no doubt provides a great source of exercise for the physical benefit as well as the mental aspects that help with stress relief, focus, calmness, and purpose. And with the running, our leg muscles/tendons/ligaments and heart/respiratory systems get the most physical benefit; however, running alone does not provide much strength training for building more powerful leg muscles (unless the person is performing hill repeats  on an often basis) nor does running provide much strength training for our upper body and core.

So, while running is indeed an excellent means of exercise for the above mentioned benefits, we need to incorporate some strength training in order to maintain healthy muscles throughout our bodies.

As usual, Google has much to offer on the subject of weight lifting/strength training as a runner/walker/crawler. Let's skip right in and see what we find:

*https://www.runnersworld.com/training/a20837136/how-best-to-combine-strength-training-and-running/

From a runner's side of the fence, the first item this article points out is that strength training can supplement your running and in doing so, muscle imbalances and weaknesses can be corrected. Along the way, tendons and ligaments also get a boost in becoming stronger. This makes sense, especially when we consider our back, neck, hip and core muscles. When running, we engage our thoracic region and core in addition to our legs/feet (without realizing we are doing this). Thus, with a stronger thoracic region, we provide a more stable structure to carry our legs while running.
Continuing with the above article we see a study was done in Austrilia in which runners combined tests of various weight lifting intensity workouts and how those affected their ablility to run to exhaustion. Common sense was the result in which the higher the intensity of the weight lifting, the quicker the runner became exhausted in a following treadmill test. This leave us with the theory of this: on days you run hard, don't weight lift or perform a low intensity weight lifting session and of course, vice versa. Easy run days can then be followed or preceded by a high intensity weight lifting session.

Usain Bolt

Labeled: Fastest Man on Earth and Most Naturally Gifted Athlete

Is weight lifting part of his training program? 

Probably. 

*https://www.bodybuilding.com/content/strength-training-for-runners-how-to-do-it-right.html

From the other side of the fence, bodybuilding.com gives us this article from a weight lifting emphasized perspective. In an interview format, Jay Dicharry, a physical therapist/physical conditioning coach at University of Virgina gives an opinion that we should approach running as a weight lifter approaches his sport. Instead of bench pressing 400 lbs right away, a beginner weight lifter starts at a more reasonable level of what he/she can handle at the start. For example, a bench press of 50 lbs on day one. So too, a runner should approach running with the same respect; start at short distances with easy efforts. (Common sense once again, prevails.)
Through his book, (Anatomy for Runners) Dicharry explains that runners often have imbalances and imperfections in their form (where have we heard that before?) and through weight lifting we can counteract those issues and improve our running. He also explains that whether a weight lifter should run or whether a runner should weight lift, both mediums of exercise provide benefit. It comes down to which medium an individual wants to be associated with. Additionally pointed out is the fact that a weight lifter will most definitely benefit from running/walking/crawling in terms of cardiovascular/endurance health.
Lastly, Dicharry's book also prescribes a strong core and strong glutes. (again, where have we heard some of this diatribe before?)  With these thoughts it appears that for us runners, building a strong tush, back, and core are key components to keeping our running injury free and providing for faster, longer, more enjoyable running days ahead.

Long Qingquan

Chinese Olympic Gold Medialist in Weight Lifting

Is running part of his training?

There is most likely some form of cardio training. 

So, a basic conclusion that can be drawn from the above info is this: Regardless of whether you are a "runner" or a "weight lifter", the other sport can benefit you in your overall fitness and in your chosen focus.
Personally, I am a runner who weight lifts and does yoga. There have been times of following folks such as Bill Phillips (Body for Life) and Tony Horton (P90X) but most of the years of weight lifting are self made programs and done on a variety of equipment in many locations. Basically, it's three days a week (sometimes four days) in the gym with small bits of yoga through out each day. When in the gym, I usually focus on two body parts (for example: back, biceps) and the session always ends with abs/core. (A goal is a six pack; sometimes it is somewhat visible and other times, the ribs just stick out). Does it help with running? Absolutely! I am convinced that the back, neck, hips would not handle the vast volumes of miles without the strength training and yoga, especially as the aging process just continues to march right along.

As runners, walkers, crawlers, we would all benefit from some form of strength training. As with anything we can make it as simple as some dumb bells at home or a pricey gym membership with a personal trainer.  Google, Amazon,  Local gyms, etc are all loaded with weight lifting info and programs to get a beginner started. Find what works for you and hopefully you can see your running, walking, crawling a bit better and of course, injury free.

Above images from:
http://usainbolt.com/bio/
https://en.wikipedia.org/wiki/Long_Qingquan

Where do you start?

Over the years people from all walks of life have asked, "Where do I start with running?" or "How do I get started?"

Well, when you consult Google with "how to start running?"  there are about 275,000,000 results.  That's make it easy, right? Here is an example from WikiHow:

1. put on a pair of comfy shoes. (that makes sense)
2. set a goal; small goals first. (small for some of us weirdos is a marathon; maybe a bad idea for the beginning runner)
3. Prepare: hydrate, eat light, stretch, music player set up. (all part of a good plan)
4.  Run: Just do it! Don't stop! The more you push yourself, the better you will feel! As long as you keep going as fast as you have energy for, you will be working on your run. (what tha? The more you push yourself, the worse you will hate this running thing!)
5. Feel that creeping along your side? Ignore it! (Not a problem, the painful side stitch makes this running thing so much better, along with pushing  yourself, right?)
6. Drink water as you run. (good idea if water is needed)
7. Cool Down. (yes, by all means; walk some, keep breathing, drink a cup of water)
8. Do it again in 2 days. Your body will be sore, but that means the run worked. (Two days is a good break; 3 times a week is another way to go about it. Soreness is ok but realize it will subside and your body is now doing something it is not used to.)

This basic idea is good ( with a few odd flaws) but for someone who has never run  or has never exercised in general, he/she may need more specific directions.  Further research into Google reveals these beginning running plans:


1. RunnersWorld.Com:  https://www.runnersworld.com/training/a20845020/how-to-get-started-as-a-runner/

This article give specifics and some basics on starting with walking and slowly progressing into running. Plenty of information is given on warming up, clothes and shoes to wear,  hydrating, music sources, form, and stretching.  Also included is a Q&A with many logical questions and down to earth answers. Lastly, some testimonials are provided to indicate the methods do work.

2. howtostartrunning.com by Jago Holmes. Mr. Holmes is a personal trainer who has quite a speil of how he has taken clients from not running or exercising to running/exercising in a fast and quick training course. He claims to help beginners avoid common mistakes and help them find their way through motivation issues, time constraints or any other distractors. Jago also disputes the "free training schedules" that are available on several running and charity websites, indicating those are not detailed enough and you get what you pay for.  Also included are a few testimonails to keep you moving forward through the long article. Now when you get to the bottom of the page, there is one little catch.....it costs $37.99 to access the training, guidance, etc that will get you out the door. This method will most definitely work and there is most likely excellent information available. (being a frugal tightwad of a girl, I did not pay the $37.99) And many folks need this type of specific guidance so this may be the way for some.

And the list goes on for 274,999,998 more resources for  online beginning running/exercise plans. Some are good and some, not so much. Like online resources, the number of books on beginning running/exercising span the gamut as well. (book reviews in another post).  The concept comes down to finding what works for each individual and sometimes that takes trial and plenty of error. The key component of starting running/exercising is just that: START Somewhere.

Over the years I have had the pleasure of watching/helping others get started in the game of running/exercise. Here is what I tell them on day 1 of running:

1. put on comfy shoes and clothes; nothing special, just be comfortable.
2. walk out the door or go the gym and find a treadmill, bike, elliptical.
3. crawl, walk, trot or run outbound for 3-5 minutes or pick a sign, tree, or light pole; turn around at destination and crawl, walk, trot or run back home. On the treadmill, find the start button and push said button; then find the speed button.... or not. Do the same as above: crawl or if you found the speed increase button, walk, trot, run or sprint (depending on how many times you pushed the increase speed button) for 6 -10 minutes.
4. The next day, do the above three steps again, but add 3 to 8 minutes each direction or total. Continue adding minutes/distance each day or each week, whichever works for you. Add intensity each week, but so very gently. If you are still crawling in week 2 (and that is ok), then start maxed out sprints in week 3 is a bad idea.
5. Repeat, repeat, repeat for a total of three or four times a week.

That is as simple as it can get and is only a beginning. Using websites, books, running/exercising groups/clubs, coaches, trainers, and other running/exercising friends are all excellent methods of learning, growing , and becoming more fit and leading a healthy lifestyle.

 Of course, first and foremost, make sure you are healthy enough to even begin running/exercising. A visit to the doctor or other qualified individual may be needed. The key component is to just START.  Once started, build on the concept with education, guidance, and mostly effort and persistence.

Now, get out there and START...!

Pikes Peak and Garden of the Gods

Colorado Springs, CO

(stock photo from internet)

Diet or Lifestyle Nutrition?

As we all know, there are many "diets" or "weight loss" programs on the market. From Paleo, Keto, Protein, Vegan, Atkins, Jenny Craig, Nutriystem and of course, the tried and true, Weight Watchers.  And the number of books, pills, potions, notions, tucks, tightens, and puckers that are sold as the "latest and greatest" to your best body ever, age be danged. (What is this "cool sculpting anyway?)

Do any of these work? Well, possibly or probably if a person sticks with the plan? Most to all are good at making your wallet leaner if not your fanny.  But does losing weight or becoming healthy or becoming fit have to be hard/complicated and expensive? Absolutely Not!

Let's look at this subject in it's simplest form: most of us  know that eating refined sugar and eating saturated fat is not the way to keep a slim waist. Most of us also know that eating lean protein is a good thing. Additionally, most of us know that eating carbs is good and bad. Lastly, we also know that even a good thing that is consumed in excess quantities is probably not good. So, in it's simplest form, how do we eat to stay lean, to stay fit, to stay healthy?

It comes down to eating FOOD....just FOOD....many of the nutrition/food consumption/diet intake in the US comes from packaged products and or fast food sources. Often times, even when eating a vege/fruit dish or even a lean chicken breast dish, those natural sources of food are seasoned with products that contain "non food items." Creams, sauces, toppings, certain forms of seasoning, cooking methods can all add excess calories, sugar and saturated fat to what was a healthy source of nutrition.

Now, what do we mean by FOOD. This is Easy....vegetables, fruits and natural sources of protein. It is as simple as that.  Veges of any type (even potatoes in moderation) and fruits (even avocados and bananas in limited form) are sources of good and healthy nutrition. As for clean protein, eggs, lean chicken/fish and even small amounts of beef/pork/lamb provide a source of energy that allows our bodies to maintain a healthy state. (We are not talking about grass fed, organic, gluten free or any of those subjects in this article. This is just talking about sources of FOOD.)

Personally, for several years now, I have eaten a clean diet of vegetables /fruits (cooked and raw/ seasoned with kosher salt, mustard, olive oil in small amounts or any other non sugar/fat laden spices) and clean protein of chicken breast/salmon about three times a month and eggs almost everyday ...(I buy eggs by the 60 count and sometimes two boxes; between myself and the dogs not a one goes to waste.)  No grains (no bran muffins needed), no flour products, no refined sugar, very few condiments (mustard and salsa), and no red meat.  My body and mind have grown used to the taste of natural foods without adding sugar, too much salt or other types of products that are not natural foods.
Now....that is not to say that I don't have a day where I eat sugary products or something with flour. About three times a month, the jelly beans or peppermints had better look out. Once a few has been munched, the  body and mind are ready to go back to what is now the "normal" way of eating.
And the result? At 53 years old, the scales have not moved more 5-8 pounds in the last 25 + years and body fat stays around 12-14%.  The little black dress worn to the college freshman dance (a long time ago in a land far, far away) still fits. The legs can still go run 10 miles in the early morning and then carry the rest of the body up a mountain in an afternoon hike. Doctor visits are few and far between. And sometimes at work, these funny looks come from passengers and they ask, "are you old enough to be doing this flying thing as a Captain?"
So, for this girl, the "diet" of FOOD is working and will continue to work for the foreseeable future. Does this work for everyone? Maybe not at the extreme that some of us remain, but overall, many to most people can move their consumption towards a more healthy state of veges/fruit and clean protein.

Disclaimer: Even though I am a huge proponent of eating only natural food and firmly believe many to most people can reduce or maintain their weight with more veges/fruits/clean proteins, the "diets,  weight loss programs, books, pills, potions, notions, and maybe even cool sculpting have their place in helping some people reduce their weight and gain a healthy state of being and fitness. Some folks need the structure and guidance; others need the accountability, and others just need the knowledge that these diets and programs provide. Many people gain momentum from weight loss/fitness groups while other folks enjoy a competitive spirit.

So, by whatever means works, take the needed change and put your mind to get the job done. It may take trial and error but persistence will provide the reward. Nutrition does not have to be complicated; it can be a simple lifestyle either through a program of diet/weight loss, etc or just by eating FOOD.

Teton Pass, WY 2017

gon4run goes google!


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A few days ago we talked about life changes., both the expected/planned and the unexpected/unplanned. Isn't it amazing how we can research, gather data, analyze, ponder, plan and then finally, after much time/effort/energy and sometimes much money, we make a plan for that life change. And then we go about implementing this change. We are excited to get started and fly out of the starting gate with all the enthusiasm we can muster. And at first, the well thought out change starts off as planned and blazes along smoothly. BuT THen!!! Some issue comes along; money runs out, the dog gets sick, work takes over, or you just get side tracked in some manner. What do we do? Often, many folks abandon the needed/wanted change and go to back the previous normal. So, after all the time/effort/energy/money, we have gained not much except lessons learned and sometimes a disappointing feeling that we have failed.

How do we stop this trend of blowing off those well thought out changes in life? It can just come down to determination, focus, and the persistence that you will not give up on what you have started in the change. Even if your progress slows to slower than a snails pace, don't give up and return to the old normal that wasn't working for you. Sometimes you may have take a step back from the process and then refocus and move forward again. If the life change you are trying to make is well worth it in terms of making your life better in some dimension, don't let the concept fail. Deal with whatever became a road block in the change you are trying to make, and then refocus on your plan and keep going. Is this easy? Probably not but if you can keep the ultimate goal in mind and know why you are wanting to make this change, then you can certainly keep moving forward with the life change process.

A personal life change that came about  three years ago was to readjust my running. As has been posted, I have been fortunate enough to run some amazing races and accomplish some wonderful feats in the 30+ year running career. There have been training runs with friends or solo that have left indelible marks in life and I am grateful. And I have accomplished successes with running that I never thought were possible.
With the Captain upgrade in 2015, it was time to make some running changes. These changes were also needed due some aging/overuse issues. The work promotion meant unknown schedules, (mostly weekends/holidays/crazy hours) and of course, much more responsibility where I could not afford to be overly tired and worn out from the long runs. As for the aging issues, the back and neck are in a continual state of almost "ouch;" the legs just don't move that fast anymore (they never really went too fast anyway). And the body started falling head over teakettle on the easiest of technical trails; too many falls that resulted in a cracked sternum, a cracked wrist, banged up knees/elbows/hands, and bruising on the chin, nose, and a few other body parts.
So those are the reasons for the life change in running. With much thought, analyzing, pondering, and self convincing, I retired from racing and trail running. And the miles were greatly reduced. Gone were the long 30 mile runs on trail on a Sunday; gone is the focus towards an upcoming race. The 100 mile weeks are a thing of the past.

So, what replaced all those miles and those races? What else? Running! The differences are in the type of running; the miles are on pavement (yes, yuck, but the body is happy not to be pounding technical trails and the falls that happen). The mileage stayed around 3000 miles for 2016, but for 2017 and 2018, the miles are limited to 2500 for each year. Long runs are now around 15 miles. What has kept the sanity from retiring from so much focus in running: each of these last three years I have set 3 goals: One 100 mile week, One 30 mile run, and no more than 2500 miles each year.  And those are adequate goals that are satisfying and rewarding in themselves.

This particular life change was fairly simple but yet still required much thought and plenty of analyzing. The whole process went mostly as planned and the outcome is perfect. I still enjoying walking out the door in the morning and logging some miles. And being able to find some things to train for (100 mile week; 30 mile run; 2500 miles per year) keeps the spirit alive and provides a source for determination.

Tackle your needed life changes with a vengeance and don't look back.

Alpine Loop/ Summit Trailhead

2018

Writing Renewed while Running Continues

It has certainly been a long time since a post on the blog has happened. January 2013 was a long time ago to say the least. And to say that life has evolved with some changes is an understatement; however, the core values of my life continue the same.

Running is still central to the days while dogs, flying for Delta Airlines, and taking care of my Mom round out the remainder of the time.  In 2015, the career reached it's pinnacle when I upgraded to Captain for Delta and with that, there was a move from the home town of Fayetteville, GA to Salt Lake City, UT. It was a good move all around. With the upgrade to Captain, running also took a turn.

Gone are the days of massive miles (although there are still many miles), gone are the days of trail running (more on this in time), and gone are the days of ultra racing. Why all the changes? Well,  it boils down to several reasons and many of those reasons intertwine.

Between 2012 and May 2015, there were many, many wonderful miles in Peachtree City, GA and in the north Georgia mountains. Training runs solo and with friends dominated the time and energy. The ultra racing included 100 kilometers , 50 kilometers, 8 hours, 12 hours, and the ultimate goal of completing a last 100 miler in 2014 was accomplished. The last race was run in May of 2015, a 50 miler to celebrate the 50th birthday and the beginning of the Captain position.

So why all the life changes in the last 6 years? Many people plan their lives in great detail, from what the career will be and where it take him or her to how many children and where will we live. Others, on the other hand, take life as it comes, capitalizing on opportunities as they are presented.  While either approach may work for each of us, the bottom line is that life can often take you in directions you never thought possible. Sometimes the direction is well planned and researched and other times the direction comes at us with a vengeance and completely unexpected. Over the last 6 years my own life has had several defined, well thought out changes of life directions and a few challenging, "out of nowhere" changes.

Until next time, (and I will post more than once every 5 years), enjoy each day as it comes, whether it involves those well planned changes in life or something comes along when you least expect it.

Lake Blanche; Cottonwood Canyon; Salt Lake City, UT

2017