Ok, first week down. Just a few things done. Here is what I have discovered so far.......
Good running shoes are a must. I would say that if you are going to seriously take up running, this is a very important topic. I think for the casual runner, a good pair of cross trainers work great and I have had many of those by nike and have always been satisfied and happy. However, for the serious runner this is a topic of serious business. I have researched and researched shoes. Not sure what I needed. Pronation, orthotics, etc. seemed so confusing. Knee pain and shin splints were supposed to be a part of running, so I thought. Insert good shoe store into my life.
So, I find a store that has a whole section dedicated to running. Running savvy folks, who actually know something. Running shoes galore! Even better, they have a treadmill and a camera. Explanation is coming, hold on.
I am greeted by a very knowledgeable salesman who asks me questions like, "How much do you run", "Do you have any prior injuries?", "What shoes have you tried before?". He then measured my foot and knew alot about my arch. I try on several pairs (selected by the running specialist) and each one goes for a test spin on the treadmill. After each short jaunt, he then shows me my feet running on the treadmill, which was recorded by the small camera. Some cause my foot to pronate, while ONE pair gave me a flat landing and a bonus for me, more room in the toe area.
What is pronation? Pronation is to twist the foot so that if walking the weight would be borne on the inner edge of the foot. Basically, your foot is landing at an angle. Meaning joint pain and shin splints would much more easily occur. Making running not so fun.
While talking with said savvy salesman, I was telling him about me taping up my feet to run. I would get blisters and chaffing, so taping them in moleskin was my solution. Well, I been brought into the new modern age of running (for me anyway) and was told about SportShield. It is some sort of roll-on liquid slick-er-upper that prevents chaffing and blisters. Well, I tried it out and it works! I was so surprised and so totally happy. You can use it anywhere, like between your thighs (which is so great when you go on long bike rides in shorts), your arms to protect your skin from the ipod armband while running a lengthy stretch, etc. This may become a new sport staple in my home.
Total cost for the shoes: $120 well spent.
Hydration. Another important topic. For me, I need a lot of water when it comes to a good run. This goes as far as watching sodium intake because if I eat salty foods the night before I run, it directly affects how far I can go and how much water I need to drink. On a normal day, I usually down about 16-24oz before I get in the car for the gym. After my run I usually have about 24-32oz more. This helps in recovery as well. I am still working on that topic. I am learning that when it comes to running and training I want to watch my caffeine intake as well. I still have not given up my morning cup of joe, but sodas are becoming a fading memory. Something about it affects me and reduces my energy, which I need all I can muster. I am now understanding the importance of 64oz of water a day. The body can only really use like 16oz of water/hour. So don't go overboard if you are on a run. Drink, drink, drink!!! water, that is. :)
I am going to look into sports drinks, but I will cover this in recovery. Usually, I don't drink the sports drinks before a run, just during and after. Anyway, I will cover that later.
EXERCISE OF THE WEEK:
I will rotate to the upper body this week. We all want to see those triceps firm and strong. Who wants "teacher arm"?? NOT ME!! These burn, but are sooooo worth it.
Tricep Dips with Bent Knees. See demo HERE.
TIP OF THE WEEK:
New found favorite of mine is edamame (ed-uh-mah-mae). They are just baby soybeans still in the pod. They are so yummy yummy. Let me give props to my SIL for the mention of these that drew my curiosity, and has caught my taste buds by surprise! Let me go ahead and present the nutrition for these tasty little pods.....
Fiber-rich carbohydrates such as edamame help prevent mood fluctuations by keeping blood-sugar levels steady. Edamame also contains protein, which further helps stabilize blood sugar, and omega-3 fatty acids, which have been shown to combat depression - thank you soybeans!!!
I find them in the frozen veggies section of my local grocery.
Oh, and these are especially good dipped in soy sauce. I hope you give them a try!!
1/2 Marathon Training Runs
Miles for the previous week - 17
Mon - 4.5, 45 min
Wed - 3.5, 30min
Fri - 6, 1.2 hours
Sun - 3, 30min