Tag Archives: running

Running as a way to relieve stress

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A few weeks ago, I was stressed out and overwhelmed by new responsibilities. It was Friday and I got home later than usual due to traffic. I think my mom could tell I was stressed and suggested I lie down for a bit and relax, but all I could think of was, where are my running shorts and I need my sneakers stat. I think I was out of the door before she knew I was gone.

My cousin was in a similar mood on Tuesday. She was overwhelmed with schoolwork and work work. We planned to do a tempo run at the Boston Latin track after I got out of work. She hadn’t run since the previous Friday and she kept telling me, “I just need to go. I just need to run.”

I got to her apartment at 6:00 p.m., changed into my running clothes and we left. We ran about a mile to the track and then began our interval workout. It was a particularly warm (and pollen-y) evening and the sun was dipping over the trees but strong enough to shine on us the entire time. We planned to run 8 2×110-meters at what I like to call a “comfortably hard” pace.

As I finished the 7th lap, I was having trouble breathing because I have severe pollen allergies and it just wasn’t my day. I was pleased with how I had done, since it was already an increase since my last tempo run so I decided to slow to a job and finish with some stretches. Paige was not done, she still had energy and still needed to relieve her stress. As I stretched on the nearby bleachers I had a perfect view of her final leg of the 8th lap. It was inspiring to watch her sprint to the end, game face on and finish the workout.

Running has become a way for me to relieve stress and I know that’s how Paige views it too. After a stressful week or getting in an argument with a significant other, it’s something you can do for yourself. It’s a way to focus frustrations, maybe even anger, into something positive and healthy. This is really the reason I started running. I needed to focus on something bigger than myself and running allowed me to do that.

Now, I use running when I’m happy, energetic and motivated as well as frustrated, stressed and upset. It gives me something to work towards (because we can always increase our personal goals) and it gives me a reason to get outside and just go. Moral of the story? If you’re angry, stressed, overworked or happy, inspired and feeling strong, just get out there and go!

Week 2: Half-marathon training update

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Just finished week two of my half-marathon training and it went pretty well. I ran three times this week, one short and easy run, a longer run and a tempo run. I made a beautiful mistake with my tempo run this week however. I set out on the track to do the same run as last week (see my last post about “Demystifying the Tempo Run”) but instead of running 100-meter intervals, I accidentally ran 200-meter intervals, essentially doubling my run. I call this a beautiful mistake because I didn’t realize it until I finished and I still felt great, which was a huge improvement from the first time I tried the tempo run.

This week I am looking to do the same training plan but up my mileage by one mile for each run, with the exception of the tempo run. I also am looking to add in some more strengthening exercises this week to keep my body strong, building endurance.

Look forward to more posts this week about nutrition for runner’s, gear updates and more! I hope y’all enjoyed the weekend!

Demystifying the tempo run

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How To Run A Tempo WorkoutWhen I started running, I kept hearing about tempo runs. I thought they sounded intimidating so I never attempted one. I knew they would good for speed work, but my focus was distance. I knew they were good for strengthening, but I did weight training. I also knew they were good for building endurance, but my three-times-a-week cardio kickboxing class did the trick for that. What I didn’t know is that when you start working full-time, it’s not as easy to run long runs every other day with cardio kickboxing classes in between.

Tempo runs are perfect to throw into any consistent running routine because they have the benefits of endurance and strength training packaged into one workout. As I train for the half-marathon in September, I’m learning tempo runs will be the key to allowing me to run the full 13.1 miles without being as tired.

Distance runners use tempo runs not only to work on speed but to increase endurance. According to an article on Runner’s World’s website, the “best predictor of distance-running performance is your lactate threshold, which is the speed you are able to run before lactic acid begins to accumulate in the blood. ” After lactic acid is released into the blood, you start to feel fatigued and will have to slow down. Tempo runs help to slow down this process and in essence, speed up your run.

Traditional Tempo Run

If you haven’t tried a tempo run before, I would suggests starting with a traditional tempo run first. This consists of a 2-mile jog warm-up to loosen up your muscles and get your heart rate up. Then, you run for 2-miles at a “tempo” pace. This is NOT a sprint! Tempo pace is typically referred to as “comfortably hard.” You want to run faster than your normal pace but not so fast that it becomes difficult. After you finish the 2-mile tempo run, conclude your workout with a 2-mile jog/walk cool down.

As you start to get better at this, add a half a mile to your tempo run every two weeks. Pretty soon you’ll be able to run up to 6 miles at tempo pace.

Interval Tempo Run

If this is difficult, another option is to do a modified tempo run my uncle showed my cousin and me last weekend. This endurance-building run is easiest to do on a track. Start off with a 1-mile warm-up run around the track. Once you’re done with that, beginning at the 100-meter mark (the straightaways of the track) run at a fast pace, again NOT a sprint, but a pretty comfortably hard pace. When you get to the curve of the track, slow down to a jog to recover your breathe. Repeat this 8 times, equaling 2 miles. Then, do another 1-mile jog/walk cool down.

As always, don’t forget to stretch!

Half-marathon training update

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As I continue to train for the half-marathon I plan to write updates every week about the training, complications, new findings and whatever else may come up. This is the first update!

This weekend my cousin and I officially began training for our half-marathon in September. We started our training in southern Maine, along the coast, since our race will be on the coast of New Hampshire. The weather was perfect for running. The air was clear, it was sunny and there was a cool breeze coming off of the ocean. Not to mention the gorgeous views we had during the run.

We both ran separately on Friday evening but then did an easy 3-mile run along the ocean Saturday morning. We also did some conditioning and a tempo run at the high school track on Sunday.

It was my first ever attempt at a tempo run and it went pretty well. We did a 2-mile run, with sprints for every straightaway. We made pretty good time, despite the heat.

This week I plan to do another tempo workout, an easy 4-mile run and a longer run this weekend. The half-marathon will be the longest my cousin and I have ever run but we’re getting really excited for the race. We have about four months to train and we are staying positive. As one of my fellow sub-30 club members wrote, “Just keep putting one foot in front of the other and you’ll get there.”

That’s it for now but be on the lookout for a post about tempo runs soon! Also, don’t forget to “like” my Facebook page and follow me on twitter @FitHappyGirl.

Finding the perfect half-marathon training program

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Courtesy Runner’s World on Pinterest

Ok, so finding the perfect half-marathon training program is a little harder than it seems. Last week I registered for my first ever half-marathon and it without a doubt terrifies me. However, according to most of my research, if you can already easily run 4 miles, in less than 14 weeks you can build up to a half-marathon- I have four months.

When looking for any good training program it’s important to stay realistic. For example, if you have a full-time job and a fluctuating schedule like myself, running every day is probably not a very realistic goal. Most of the training programs I found have you running three or four days a week with strengthening exercises and rest days in between.

After asking around and posing the question in the Sub-30 Club on Facebook, I found a good training program for me. I chose to use the Runner’s World Smart Coach (free version). This training plan allows you to insert your information- including gender, miles logged per week and your latest race time- to develop a specialized plan to fit your schedule. This is important for me because I am a full-time reporter so sometimes I have to cover late meetings and can’t fit in my run, but the smart coach allows you to adjust the plan at any time.

Also, the smart coach, like many other half-marathon training program, has you run an easy run, a “tempo” run (speedwork) and a long run each week. As your training continues it adds in an extra easy run to help you build endurance to last those 13.1 miles.

This program might not be for everyone so some other suggestions I received were:

Monday Motivation: Stay Busy and Run

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Someone who is busier than you is running right now.

“Someone who is busier than you is running right now.” Ain’t it the truth! Today is my first day out in the so-called “real world” as a working adult. I am fortunate enough to have landed a full-time job right after college graduation in my field of study, doing exactly what I want to do. A lot of my peers were not as lucky, so in honor of them I refuse to let my new busy schedule get in the way of my running. Being busy is no excuse to stop, so I’m not going to let it. Happy running!

Maintaining a fitness schedule while working

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On Monday, I start my very first “real-life” full-time job (yikes!) and besides the nervous first day jitters, all I can think about is how am I going to maintain my workout schedule while working 40 hours a week? I know this is not an impossible task by any means but it definitely will mean more determination, planning and a little extra will power to fight with that voice inside my head that’ll be saying “you’re tired.”

However, according to a great little article on one of my fav fitness blogs, the Greatist, planning ahead and literally marking gym time on your calendar is proven to help you stick to your fitness program. It said that marking gym time into your calendar like you would a meeting or a friend’s birthday will make your fitness time as important as these other cannot-miss appointments. So that’s what I did. I marked my gym time into my weekly calendar so I can’t make any excuse to skip. It also will hold me accountable for sticking to my plan.

The Greatist article also gives some other tips on how to stay true to your fitness program, some of which are extremely important to keep in mind.

  • Break it up- Working full-time and trying to maintain your health can be challenging sometimes. However, by breaking up your gym time, you might be able to fit in more exercise in your day. For example, if your goal for the day is to run 5 miles, try doing a short 2 mile run in the morning and a 3 mile run when you get home from work.
  • Be realistic- Don’t kill yourself trying to fit everything into your day. Despite my earlier post about morning workouts, if you’re not a morning person the habit won’t stick. Find the best time to fit in your exercise whether that be in the morning, during your lunch hour or after you get home from work. Picking a realistic time will help you to stick to the routine.
  • Add variety- Everyone gets sick of doing the same workout routine over and over and over again. Try switching it up. Swap a run for a cardio exercise class, or trade in lifting for crossfit. It’s a good idea to change your workout routine every now and then to avoid having your muscles get too used to the same routine.
  • Stay flexible- Sometimes, no matter how good you planned out your fitness schedule for the week, unanticipated events can pop up and set your plans awry. Don’t beat yourself up if you can’t make it to the gym or squeeze in a run when you planned to. It’s life and things happen. Try making up for it the next day with some extra gym time. It could help you de-stress!
  • Have fun!

Monday Motivation: Nike’s “I Would Run to You” video

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I apologize again for the late post. This morning I had to drop off my final college paper and pick up my cap and gown. Yikes! Hopefully this video will make up for my tardiness. If you haven’t seen this yet, what have you been doing! I’m in love with this video and it’s definitely a motivation booster. Take a look see and ask yourself, who would you run across America for?

The argument for running naked

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Scandalous, I know. But running naked may be the change you need to enhance your running routine. I’m not talking about ditching your shorts and t-shirt, but taking out the earbuds, leaving the phone at home and taking your eyes off of the television. Running without technology can help you get in touch with yourself as a runner and teach you to focus solely on your run.

Since I started my running routine, I always wore headphones and listened to music. Mostly because I was using an app on my phone to train but also because I thought I’d get bored just running with nothing else to do. The other day I forgot my headphones when I went to the gym. I wasn’t going to not run because of this so I ran naked (without tech). I felt that I had a much easier time focusing on my breathing and pace and was actually able to PR. I couldn’t believe what a difference it made in my stride!

A recent article in Runner’s World quoted Ben Agger, Ph.D., director of the University of Texas at Arlington Center for Theory, saying, “Wearing technology while running intrudes on the mind’s attempt to give itself over to the body.”

In essence, constantly checking your watch to monitor your pace, distance and calorie count actually takes away from your run rather than improve it. Being focused on the numbers means you’re losing focus of the actual run. Also, we all have a set number in our mind, whether it be a PR time or distance, and focusing too much on that can actually limit you in your ability to get to that goal. Numbers can be motivational but they can also put a lot of stress on your runs.

When it comes down to it, it’s all about personal preference. I asked some of my fellow members of the sub-30 Club on Facebook and the responses were about 50/50. Some people said they like to run with tech so they can know if they are improving in their training. Others said they switch it up and run with tech indoors and without tech outdoors. But a slightly larger portion of the responders said they enjoy running naked because they can get in tune with their running body.

For me, I enjoyed running naked. I was able to focus on my pace, form, breathing and what my body was telling me, instead of what the numbers read on my phone. Running is supposed to be fun, so savior the experience!

Monday Motivation: No matter what, you would still run

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I apologize for this the tardiness of this week’s Monday Motivation but today was quite a whirlwind. My final semester of college is about to come to an end and I am set to graduate in less than two weeks so my workload has been a bit crazy as of late. But today I got great news, I was offered a reporting position at a small local newspaper (yay!). Also, I ran 3.5 miles and felt fantastic. I hope your Monday was just as good. Here’s a little motivation to carry you through the week: