FACT or FICTION?

"Running on pavement is bad for your joints"
FICTION: Running's impact is actually good for you; it stimulates bone growth and strengthens mucscles. And while softer surfaces like dirt and grass are believed to help absorb impact, achy joints are more often caused by training errors than running surfaces.

"Marathons are deadly."
FICTION: According to a study in the British Medical Journal, marathon deaths are not only rare, but races actually save lives by limiting traffic accidents.

"When running uphills, resist leaning and thinking 'forward'."
FACT: To minimize effort and maximize efficiency, it's best to maintain a posture that is perpendicular to the horizon - meaning don't lean! Leaning forces your muscles to work harder and can put excess stress on your lower back. Simply run tall, making sure the top of your head is pointing straight up.

Sources: Runner's Magazine, May 2008.

BEGINNING RUNNERS...FAQ!

1. Q: Is there a right way to breathe when running?
A: Not really. Some runners find that inhaling every second or third stride helps them maintain a steady breathing rhythm, but what comes naturally is best. Maintain an upright posture - head over shoulders, shoulder over hips, and feet lightly touching underneath - and inhale into your lower lungs (your stomach will rise).

2. Q: I can barely run a mile. What can I do to help my body get to that level without killing myself every time?

A: Walk more often! Try running for 3 minutes, walking for 2 minutes, running for 3 minutes. When you've accomplished that, try running for 4 minutes and walking for 1 minute and repeating that cycle. Before you know it, you'll be running for 10-15 minutes straight!

3. Q: Is there an easy way to keep track of our running splits and pace?

A: PaceTat is a temporary tattoo that lists every mile split for your specific race, lasting three to five hours! They are durable and easy to read and they're only $3.00!

4. Q: Do you have extra medals and want to donate them?

A: You can visit http://medals4mettle.org/ to receive further details about donating. Giving your medals is a way of saying, "I know you're having a struggle more difficult than the one I just ran, and I'd like to express that."

5. Q: Should I eat before a run?

A: When you begin a run, you should feel neither stuffed nor starved!! Avoid eating immediately before running because it can lead to cramping. Best advice is to eat a light snack or meal about 1 1/2 - 2 hours before you start running.

6. Q: What should I wear when I participate in a race?

A: A good rule of thumb: Dress as if the weather is 15 degrees warmer than it is. That's how much you'll warm up once you start running, believe it or not!

7. Q: Should I take advantage of the water stops?

A: Take advantage of the water stations on the course. Successfully running through the water stops in a road race is a common fear among new runners. Some runners walk through them because they don't think they can grab and drink water on the run. Choose to walk or run through the water stations, but use them!

8. Q: The finish line is where the race ends, why do so many people keep runnning?

A: You shouldn't immediately stop at the finish line or in the chute. There will be runners coming in behind you, so keep going until it's safe to come to a stop!

9. Q: What is the proper etiquette for lining up before the race begins?

A: Nothing is more annoying to a runner at the start of a race than having to weave around slower runners after the gun goes off. Faster runners should line up at the front of the starting line, slower runners and walkers at the back.

10. Q: Can I run in races that I haven't paid and registered for?

A: Running in a race you haven't entered, also called "banditting", is not fair to race organizers, volunteers, and especially the people who have paid to participate. It's also unsafe, since race organizers plant heir course amenities, such as water and sports drinks, and medical assistance based on the number of people who have signed up for the race. And overcrowded race conditions can lead to falls and other problems.

Sources: Runner's World Magazine, October 2008

Exercise for...?

What is the reason you exercise: feels good, lose weight, relieve stress or prepare for a race? According to the recent poll on this blog, the majority of you exercise because "it feels good". Regardless of the reason, exercise has shown to reduce levels of stress, provide deeper sleep, lose weight, increase muscle tone, increase endurance and strength, and increase one's self esteem. The doctor's orders may be the reason you dread exercising, simply because you have to for the sake of your health. Why not have fun with your fitness? I'm sure you've heard of 5k races, walks, marathons, triathlons, or even adventure races, the question is: why aren't you participating in them? It certainly doesn't matter how fast you can run a mile, what matters is that you get involved with something bigger than yourself! You'll improve your overall health and help someone else! Ever wonder why you have to pay money to run in the races? They are all to help fund specific causes like breast cancer, heart disease, and even the Women in Congo! From participating in these athletic events, money is raised for research, treatment and programs to be implemented to further help the victims affected.

Adventure races sure do sound thrilling...but what are they exactly? They are races that are exciting and are fun physical events to be apart of. Muddy Buddy, currently races are only in nine cities, is a combination of 6-7 mile running and biking event that you will do alternately with a partner. The unique thing about this race is that at every switch point, there is an obstacle course...over a mud pit. Yes, hence the name, Muddy Buddy. The event occurs only once a year at select cities, so many people plan far in advance for it! There are other organizations that host adventure races like Active, U.S. Adventure Race Association, Odyssey, plus many more.

I created this blog to motivate others to become physically active through sponsored events: 5k walk/runs, 10k runs, triathlons, sprint triathlons, half marathons, marathons, adventure runs, etc!

Not only will you be benefitting yourself and improving your own health, but you can feel a sense of community with all those participating and help further research, prevention and treatment for specific health illnesses and diseases. Become apart of the movement: help yourself while helping others!