Monthly Archives: March 2012

Change of scenery to rejuvenate your fitness routine

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Yesterday was one of my “rest” days from my 5k program so I decided to jump in my car and take a drive up the coast to York, Maine for the day with my sister. We have been going to York since we were children and wanted to get near the ocean for a change of scenery. Although technically I was supposed to rest, my sister and I decided to go on a brisk walk on the “Fisherman’s Walk,” which runs along York Harbor. The trail isn’t very long but crosses Rt. 103 and connects to a small island by what we’ve always called “the Wiggly Bridge.” The small island in the harbor also has trails consisting of some wooded terrain.

It was nice to get outside and exercise on such a beautiful day because getting fresh air and exposure to the sun is always a nice change for any fitness routine. Maine recently made an appearance on Women’s Health magazine’s top 10 list for healthiest cities for women. Portland, Maine came in at number eight, boasting a low obesity rate of 26.8 percent and life expectancy of 76.35 for women. Portland also 73 percent more gyms than the average city. But in general, Maine has a lot to offer in terms of living an active lifestyle. What’s important is that you get outside and get fit!

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What a difference a sneaker can make

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My new Asics GT-2170 sneakers!

I’m home on Spring Break right now so I thought I’d take advantage of my time off to update some of my running gear. First on my list was new sneakers. As I’ve mentioned in previous posts, I’ve been having trouble with runner’s knee, and I have read in a few articles online that being fitted for the right sneakers is extremely important. Apparently, I was running on the complete wrong type of sneakers for my biomechanics. After getting some help from the lovely people at Marathon Sports, a specialty running store in the Boston area, that actually specializes in a unique fitting process called “The Right Fit.” Trained staff at Marathon Sports give a personal consultation to each customer to help them find the perfect shoe for their running routine. The right sneaker can mean the difference between staying active and getting injured.

Before you go on a search for your perfect running shoe, there are some key words you may want to familiarize yourself with:

  • Overpronation: runner’s whose foot rolls inward. According to Runner’s World, “This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently.”
  • Underpronation: conversely, this is when the runner’s foot rolls outward. Runner’s World says that the “forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently.”
  • Normal pronation: this is the ideal pronation because the foot optimally distributes the forces of impact. RW says, “the foot ‘rolls’ inward about fifteen percent, comes in complete contact with the ground, and can support your body weight without any problem.”

Women’s Health has a pretty comprehensive sneaker guide to help you get started with your search. My best suggestion would be to go to a local specialty running store where people who really know what they’re talking about can help you. It worked for me and there was a huge improvement after I tested out my new sneakers. Also, there’s nothing better than a new sneaker to get you motivated with your running routine!

Stretches to combat runner’s knee, one of the most common running injuries

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One of the most common over-use injuries for runners is Patellofemoral Pain Syndrome, or more commonly known as runner’s knee. This injury occurs “when a mistracking kneecap (patella) irritates the femoral groove in which it rests on the thighbone (femur),” according to Runner’s World. It’s extremely hard to pinpoint the exact cause of this overuse injury because there are so many possibilities. Runner’s World gives the following as possible causes for runner’s knee:

  • The patella may be larger on the outside than it is on the inside, it may sit too high in the femoral groove, or it may dislocate easily.
  • Worn cartilage in the knee joint reduces shock absorption, high-arched feet provide less cushioning, and flat feet or knees that turn in or out excessively can pull the patella sideways.
  • Tight hamstring and calf muscles put pressure on the knee, and weak quadriceps muscles can cause the patella to track out of alignment.
  • Constant overuse alone can also stimulate soreness.

Women are more likely than men to develop runner’s knee because they have wider hips, putting the kneecap under more stress. Runner’s knee also affects mostly younger, recreational (non-professional) runners.

I have recently developed runner’s knee, only a month and a half into my 5k training, but I’m looking at some options to relieve the stress from my knee. For me I’m pretty sure the cause is from overuse because I exercise six out of the seven days in a week. To combat my runner’s knee I’ve read that there are specific stretches targeted at relieving stress from the kneecap. One of the most important stretches is for the iliotibial band, this is the tendon that runs from the hips down the outside of your thigh and tucks in just below the knee.

Below is a pretty good video outlining some stretching exercises to heal your runner’s knee.

A beginners guide to training for a 5k

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Never in my life would I have considered myself to be a “runner.” I only ran in high school for sports practice and rarely ran other than that. When I started my 5k training I was in relatively good shape already- doing kickboxing three or four times a week, with regular weight and cardio days in between. However, for some reason I always wanted to run a road race. My dad was a marathoner back in his heyday, he ran a total of 16 marathons (including eight Boston Marathons) among other smaller races. This had to be a good sign for me then, running ran in my blood.

I had heard of these “couch to 5k” programs and thought maybe that would be a good place to start. Since we live in a Mac world, I immediately sought the assistance of my iPhone to find an app that would help me get started. There are tons of “couch to 5k” apps in the app store but I settled on the “Get Running” app because the reviews seemed good. The app works especially well when you plug in your headphones- a woman’s voice will guide you through the run and tell you when it’s time to walk and when to cool down and stretch. I am on week 4 and so far so good!

Screen shot of the "Get Running" app.

The problem most beginner runners have is that they start off too fast and too strong and get winded very quickly. The goal of the “couch to 5k” program is to ease beginners into running by doing a series of interval training, mixing running and walking, with rest days in between. A lot of beginners become overly ambitious and focused on the mileage they run but it’s really better to take it slow at first and build up endurance to get to your goal.

Since I started running I have become obsessed, I guess that’s what you would call a “runner’s high.” I have registered for a 5k for June 3rd in Hampton, N.H. and am hoping to reach a goal of under 30 minutes. I think it’ll be doable but only time will tell. I will keep you updated as I continue with my training. Happy running!

It’s warm, do some trail running!

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Map of the Robert Frost Trail (Courtesy Amherst Conservation Department)

I have always joked that spring time in New England is comparable to Fantasia – everyone comes out of the woodwork and is rejuvenated, happy and ready to be outdoors. At least that’s how I feel! I am lucky to live in western Massachusetts, rich with hiking trails and home of the Berkshires. Today was a beautiful weather, a ripe 72 degrees, which is rare for the beginning of March in New England, so I decided to take advantage. I grabbed a friend, filled my water bottle and hit a trail located less than a mile from my apartment.

I discovered the trail a few days ago on my ride home from the gym. I had noticed cars parked near a clearing at the side of the rode before but never stopped to check it out. Turns out the entrance near my apartment is part of the Robert Frost Trail, a 47 mile long trek that spans from the Holyoke Grange in South Hadley, Mass. to Wendell State Forest. The trail has a ton of scenic spots including the Holyoke Range, Mount Orient, Puffer’s Pond and Mount Toby. Overall the trail’s terrain is relatively easy with some steep inclines and rugged areas.

This trail is great for running because although there are inclines at some of the more mountainous spots, there are opportunities for loop-hikes and it has offshoots of shorter trails. Also, the terrain is pretty clear and flat, making for an easier run. The trail is considered a “literary trail” and named after the famed poet, Robert Frost, who lived and taught in the Amherst area from 1916 to 1938. The Robert Frost Trail is among several other literary trails in the Amherst area and they are aimed to connect the area’s literary tradition with it’s rich landscape. The Amherst Conservation Department has a full listing and map on their website of other literary trails.

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Hey y’all!

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This is my first blog post in Fit Girl. Happy Girl. I started this blog to document my progress while I train for my very first road race. It’s only a 5k but I am extremely excited because it’s something I’ve always wanted to do. I have never been considered a “runner,” in fact I used to absolutely hate running, but as I continued to train I am starting to love it more and more. It would be my dream to one day run a marathon, and I think it could be in my blood since my Dad used to be a marathoner. Besides running I am an avid kickboxer, borderline obsessed with it actually. I am convinced it’s one of the best all-body workouts out there. The purpose of this blog is to basically share with y’all what I am doing to train, as well as some inspirational messages I find, good and healthy recipes, and hopefully pictures of some of my adventures!